Simple, yet impactful upgrades/habits for a healthier, happier 2026...
PΕͺNGAO β‘οΈπ―@realpungao
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Dec 11, 2025
~1 min read
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Simple, yet impactful upgrades/habits for a healthier, happier 2026 (π§΅)
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MORNING
-Sun in your eyes at sunrise
-Practice gratitude for a new day
-Never skip breakfast
-Delay caffeine intake 60β90 mins
-No phone until you accomplish something
-Sun in your eyes at sunrise
-Practice gratitude for a new day
-Never skip breakfast
-Delay caffeine intake 60β90 mins
-No phone until you accomplish something
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NIGHT
-Avoid direct blue/fluorescent light
-Red light filters on screens
-Blue light-blocking glasses
-Wi-Fi off/airplane mode 1 hr before bed
-Go to bed tired
-Avoid direct blue/fluorescent light
-Red light filters on screens
-Blue light-blocking glasses
-Wi-Fi off/airplane mode 1 hr before bed
-Go to bed tired
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SLEEP
-Windows open for fresh air
-Cold (60-67 degree), dark room
-Deep, slow, nasal breathing (use mouth tape and nose strips to aid)
-Windows open for fresh air
-Cold (60-67 degree), dark room
-Deep, slow, nasal breathing (use mouth tape and nose strips to aid)
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WATER/HYDRATION
-Reverse-osmosis filtered
-Full spectrum of minerals + electrolytes daily
-Consume lots of fruit juices
-Shower head filter
-Reverse-osmosis filtered
-Full spectrum of minerals + electrolytes daily
-Consume lots of fruit juices
-Shower head filter
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FOOD
-Cook at home
-Avoid plastic/Teflon (utensils, containers, skillets, kcups, etc.)
-Eat natural, nutrient-dense foods (grass-fed meat, pasture-raised eggs, raw dairy, fruit, sourdough, etc.)
-The less processed, the better
-Shop at your local farmers market
-Cook at home
-Avoid plastic/Teflon (utensils, containers, skillets, kcups, etc.)
-Eat natural, nutrient-dense foods (grass-fed meat, pasture-raised eggs, raw dairy, fruit, sourdough, etc.)
-The less processed, the better
-Shop at your local farmers market
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MOVEMENT
-15 min+ daily mobility/stretching
-15 min+ barefoot on the earth
-Walks outdoors after meals
-Hypertrophy training (min 2 hrs/ week)
-Zone 2 cardio (min 1-2 hrs/ week)
-VO2 Max training (sprints, etc., min 1hr/week)
-15 min+ daily mobility/stretching
-15 min+ barefoot on the earth
-Walks outdoors after meals
-Hypertrophy training (min 2 hrs/ week)
-Zone 2 cardio (min 1-2 hrs/ week)
-VO2 Max training (sprints, etc., min 1hr/week)
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TECH/HYGIENE
-Control social media usage or delete it
-Relentlessly block brain rot content
-Use wired headphones
-Avoid chemical, hormone disrupting lotions, shampoos, body washes, makeup, fluoride toothpastes, aluminum deodorants, etc.
-Natural fiber clothing (cotton, wool, silk, etc.)
-Control social media usage or delete it
-Relentlessly block brain rot content
-Use wired headphones
-Avoid chemical, hormone disrupting lotions, shampoos, body washes, makeup, fluoride toothpastes, aluminum deodorants, etc.
-Natural fiber clothing (cotton, wool, silk, etc.)
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MIND
-Meditate/pray/breathwork daily
-Journal 3 lines daily (goals, progress, next steps)
-Practice having an abundance mindset + internal locus of control
-Call/spend time with people you love
-Sauna/cold plunge occasionally
-Have a high-utility hobby - music, writing, cooking, chess, martial arts, etc.
-Read and constantly be learning
-Pet something furry
-Meditate/pray/breathwork daily
-Journal 3 lines daily (goals, progress, next steps)
-Practice having an abundance mindset + internal locus of control
-Call/spend time with people you love
-Sauna/cold plunge occasionally
-Have a high-utility hobby - music, writing, cooking, chess, martial arts, etc.
-Read and constantly be learning
-Pet something furry
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Small shifts for massive returns on energy, mood, and resilience.
Health and vitality arenβt complicated when we live how humans were designed to.
Health and vitality arenβt complicated when we live how humans were designed to.
