6 Easy Recommendations for a Healthier You
Taking care of your health doesn’t have to be complicated. Over the years, I’ve found that these six simple practices can make a profound difference in how you feel—physically, mentally, and emotionally. They require no special equipment, just a little awareness and intention. Let’s explore why they matter and how to integrate them into daily life for a healthier you.
1. Diaphragm Breathing (The Way We Should Always Breathe)
Why it matters: Diaphragmatic breathing isn’t just for deep relaxation—it’s the natural way we’re meant to breathe. Modern society stresses us out, and as a result, most people develop the habit of shallow chest breathing, sometimes even periodically holding our breath, which keeps the body in a low-level state of stress. Restoring proper belly breathing can improve oxygenation, digestion, circulation, and overall well-being.
How to do it:
Become aware of your breathing throughout the day—while driving, walking, working, or resting.
Place one hand on your chest and one on your belly.
Breathe in through your nose, allowing your belly to expand while keeping your chest still.
Exhale slowly through your nose or mouth, feeling your belly deflate.
Use this as your default way of breathing, not just when you need to relax.
When feeling stressed, take a few intentional deep breaths using this technique to reset.
Tip #1: Every time you notice tension or stress, check your breath. Shift back to diaphragmatic breathing—it’s a small adjustment that can have a big impact.
Tip#2: Look up videos on YouTube to get more instruction!
2. Move Your Body
Why it matters: Stagnation is the root of many health problems in Chinese medical theory. Movement supports circulation, digestion, and emotional balance. It doesn’t have to be intense—gentle, consistent movement is key. Don’t overthink it. Move that body!
Ideas to incorporate movement easily into your day:
Take breaks from sitting every hour—stand up, stretch, or walk around.
Walk after meals to aid digestion.
Stretch briefly in the morning to wake up your body.
Before brushing teeth, do 10 jumping jacks.
Randomly stretch, raise arms, twist body for 10 seconds throughout day.
Don’t waste time finding “the best parking spot” - walk a little more!
Take the stairs a flight or 2, instead of the escalator or elevator.
Tip: Movement should feel good, not punishing. Find something you enjoy and make it part of your daily rhythm.*
3. Reset the Back After Sitting - Do "The Hang"
Why it matters: Sitting for long periods can compress the lower back and misalign the hips. A simple forward “hang” helps reset the spine, allowing the body to transition smoothly from sitting to standing. You will avoid back pain and doing this regularly can actually relieve chronic back pain and improve posture over time.
How to do it (but don’t overthink it - just hang down towards the ground!):
- Don't overthink it! Stand with feet about hip-width apart.
- Slowly fold forward from the hips, letting gravity pull you down.
- Keep your knees slightly bent if needed—do not strain.
- Let your arms and head hang completely loose.
- Breathe deeply and relax for 5-30 seconds. You can wiggle your hips, wiggle your shoulders.
- Slowly rise back up.
Tip: Do this every time you get up from sitting or lying down. Over time, your back will feel stronger, and pain may diminish significantly.
4. Squat Daily
Why it matters:
Squatting is a natural resting posture for human beings that keeps your hips, knees, and back strong and mobile. Asia is known for people squatting, and you too can and should do it. If you watch small children, they do not sit, they squat. We in the West unlearn the squat, likely because of chairs. But it is an essential part of keeping the body fit, flexible, agile, and pain free. It also supports digestion and pelvic health, especially as we age.
How to do it:
Stand with feet slightly wider than hip-width.
Slowly lower your hips as if sitting in an invisible chair.
Keep your heels on the ground (or go as low as you comfortably can).
Hold for a few breaths, then rise back up.
Once you get comfortable doing this, why not watch TV for 10 minutes while squatting (or come up with other ideas to integrate the "squat" into your day.
Tip#1: If squatting deeply is difficult, hold onto a stable surface for support. Over time, your range of motion will increase, and you will be able to get your heels on the ground. Also, feel free to view videos on YouTube to get more instruction.
Tip#2: Find reasons to squat during the day. When reaching for something low, squat instead! When getting out of a bathtub, go from a squat to a stand.
Tip #3: When getting up in general from sitting or laying down, try NOT using your hands or arms, and instead rely on your legs muscles. Don't make things too easy for your body!
5. Change Your Internal Voice to Your Best Friend
Why it matters: Your internal voice shapes your reality. Many people speak to themselves more harshly than they would to a loved one. Chinese medicine teaches that emotions affect health—self-kindness reduces stress and supports overall well-being.
How to do it:
Notice when your inner voice is critical.
Ask: “Would I say this to a close friend?”
Reframe with kindness: Instead of “I’m failing,” say “I’m learning.”
Practice gratitude—remind yourself of what you’re doing well. Pat yourself on the back!
Speak to yourself with encouragement, the way you would to someone you love.
Tip: If you do this regularly, over time, your internal voice will shift!
6. Take a Whole Food Organ Meat Supplements as a Daily Vitamin (in capsules!)
Why it matters: Organ meats are nature’s multivitamin, packed with essential nutrients, micronutrients, and minerals that are often lacking in modern diets. They support vitality, strength, energy, and skin and hair health. Mammals store extra vitamins, minerals, and nutrients in our organs for future use. Human beings have eaten organ meat since the beginning of time, but in the Western world stopped doing so about 50 years ago. Organ meat (even in dehydrated capsulized form) is FOOD! The body knows exactly what to do with it, and it does NOT just make expensive urine.
How to do it:
Take 2 capsules of high-quality grass-fed organ meat supplements daily (or more, if advised by your practitioner).
Choose a blend that includes liver, heart, kidney, spleen and pancreas for a broad nutrient profile. If there are other organs, that is fine, but these 5 are the essential ones: liver, heart, kidney, spleen, and pancreas. These provide the essential vitamins, minerals, and nutriets akin to a "daily vitamin".
Consistency is key—you will feel the results of greater vitality, energy, better hair, skin, etc. within a few months.
Tip: Many of us do not like the taste of organ meat, so taking in dehydrated capsules you can avoid the taste.
Final Thoughts
These six practices are simple, but they hold the power to transform your health. Consistency is more important than perfection. Your body and mind will thank you!
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