HEALTH: How making minor daily changes to nutrition, fitness, and sleep saved my life


A year ago today I was battling with extreme depression, anxiety, hopelessness, and addictions that came in many forms.

If you’re anything like most people, you’ve struggled with one or more of these in some form or another. This is part of the human experience that is meant to teach us but not meant for lifelong suffering.

I knew no one was going to come to save me but myself so in order to save myself I would have to make drastic in many areas of life.

Luckily, I had many years of studying fitness, nutrition and holistic ways to improve life; I just hadn’t been implementing them due to being at the lowest point in my life (mainly because of my dad being very sick with cancer and passing away from it).

I knew I had to start making good decisions not only for myself but for my family, so I’m going to share exactly how I did it. If it only helps one person out there it will be worth it.


  • Intermittent fasting (Great for better focus, less mental fog, and more energy)
  • Protein-rich foods first meal of the day (save carbs for later meals as carbs will cause you to crash early in the day)
  • Figure out what food intolerances I have to improve mental clarity and overall health.
  • Don’t eat close to bedtime.

Fitness/Holistic life Hacks

  • Daily calisthenics workout regiment.
  • Cold showers/Ice baths (helps with stress management, anti-inflammatory, and numerous other benefits)
  • Sauna/warm bath
  • Meditation
  • Wim Hoff method
  • Journaling, writing about things you are grateful for and things you want to get done throughout the day.


  • The Oura ring
  • Taping your mouth so you breathe out of your nose while asleep
  • No caffeine or stimulants after 2PM
  • Sleeping on the floor for deeper sleep and spinal realignment.
  • Cold shower before sleep (If you haven’t taken these before you can start with just ending your showers in cold)
  • Very dark bedroom


  • CBD for depression and anti-inflammatory (I prefer full spectrum)
  • Magnesium before bed
  • Vitamin D in the morning

Change takes time, and implementing these habits may seem difficult at first but if you only implement a couple of these daily habits each week you will look up a month from now and realize how drastically different your quality of life has improved. I’m going to try to make some more posts like this to go in more depth over each of the topics but for now, this is a general overview of some of the things that have saved my life.

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