Looking to improve your health, boost your energy, and extend your lifespan? This high-level checklist is your go-to guide for optimizing nutrition, lifestyle habits, and overall well-being. Whether you're just starting your wellness journey or refining your daily routine, these evidence-based strategies support long-term health and longevity.
While there’s no one-size-fits-all diet, focusing on food quality and whole, nutrient-dense ingredients is essential. Here’s what to prioritize:
Prioritize high-quality protein (both animal- and plant-based sources) to support muscle maintenance and metabolic health.
Choose healthy fats with an optimal omega-3 to omega-6 ratio—think fatty fish, olive oil, and nuts.
Include non-starchy vegetables, if tolerated, for fiber, vitamins, and antioxidants.
Support gut health with fiber-rich foods and natural prebiotics like garlic, onions, and leeks.
Enhance meals with fresh herbs and seasonal, organic produce—especially those on the Dirty Dozen list.
Practice mindful eating to foster a healthy relationship with food and improve digestion.
Experiment with intermittent fasting, such as a 14:10 fasting window, if it works for your body.
Maintain an appropriate caloric intake. While “calories in vs. calories out” is oversimplified, it still matters—especially when considering hormonal balance and metabolic efficiency.
Refined carbohydrates (white bread, pastries, ultra-processed snacks)
Added sugars (soda, sweets, flavored yogurts)
Industrial seed oils (canola, soybean, corn oil)
Artificial trans fats (found in some processed foods)
Optimal health isn’t just about what you eat—your daily habits play a crucial role in promoting energy, resilience, and long-term vitality.
Move your body daily: Strength training, high-intensity interval training (HIIT), steady-state cardio, and flexibility work all have unique benefits.
Increase non-exercise activity thermogenesis (NEAT): Take regular walks, stand more often, and aim for 10,000+ steps per day.
Get high-quality sleep: Aim for 7–9 hours per night to support recovery, hormone regulation, and cognitive function.
Expose yourself to natural sunlight daily to boost vitamin D levels and support healthy melatonin production.
Manage chronic stress to keep cortisol levels in check. Practices like deep breathing, meditation, or journaling can help.
Stay hydrated: Drink at least half your body weight in fluid ounces of water each day.
Cultivate strong relationships and a supportive community—key factors for emotional resilience and mental well-being.
Health optimization is a long game, and small, consistent choices matter. Use this checklist as a foundation to build habits that support longevity, reduce disease risk, and help you feel your best every day.
Christina Wilson
Author