My Eight Rules For Living a Healthier Life

The new year is a natural time to pause and reflect on the year that has passed…

the accomplishments, the setbacks, the moments that felt good, and the ones that could have been better. It’s also an opportunity to set new goals, place meaningful intentions into the world, and release habits that are no longer serving you.

As I reflect on 2025, there are a few key habits I made a conscious effort to stay consistent with. I can say with confidence that they truly changed my life — not in a dramatic, overnight way, but through subtle, steady shifts that compounded over time. Looking back now, I see how 365 days of showing up for the same simple habits created a profound difference. That’s 365 days of commitment.

Seeing something through builds trust with yourself. That trust becomes confidence. Confidence grows into self-respect. And when you respect yourself, you naturally begin making better choices — for your health, your relationships, and your life.

The impact of simple, consistent habits works like a ripple effect. What starts small quietly spreads, multiplies, and eventually has the power to change the direction of your health and your future.

8 Rules I Live By for Better Health

1. Start your day with protein and healthy fats
Aim for at least 30 g of protein to support stable blood sugar, sustained energy, and optimal brain function.

2. Make fibre a non-negotiable
Fibre is truly a longevity nutrient. Studies show that fibre supports gut health and a more diverse microbiome, blood sugar regulation, detoxification, reduces inflammation and supports long-term metabolic health. Don’t treat it as an afterthought — make it a priority.

3. 10,000 steps per day — minimum
Daily movement improves circulation, supports brain health, regulates mood, and keeps metabolism working efficiently. It’s especially powerful for calming an overactive mind.

4. Blue lights off one hour before bed
Make this part of your wind-down routine to support melatonin production, deeper sleep, and better recovery. TV, phones, computers, and overhead fluorescent lighting — off.

5. Interrupt negative thought cycles
End each day reflecting on what made you feel calm, happy, or grateful. Your nervous system and subconscious notice this more than you think.

6. Strength train 3–4 times per week with heavy weights
No excuses (unless you’re genuinely ill). Research shows again and again that muscle is protective — for metabolism, bone density, hormonal health, and long-term cognitive resilience. Muscle is an organ of longevity.

7. You can’t out-supplement a poor diet
Prioritize variety, whole foods, minimal processing, and colour. Supplements only work when the foundation is solid.

8. Hydration matters — at least 3 L of filtered water daily
Water is essential for detoxification, nutrient transport, cognitive function, and waste elimination. Every system in the body depends on it.

Now, it’s important to say that these rules are not the be-all and end-all of healthy living.

Think of them as catalysts for change — a starting point. Once these habits become part of your daily rhythm, you’ll start to notice when you don’t do them. Something will feel “off.” And from that awareness, better choices begin to happen naturally.

If this feels overwhelming, start small.

Print these rules and place them somewhere you’ll see them every day. Your subconscious is powerful. Simply seeing these reminders can begin to shift your awareness — maybe you think twice about blue light before bed, choose a higher-fibre option at the grocery store, or prioritize protein in the morning without effort.

Once one habit becomes automatic, move on to the next. Real, lasting change doesn’t come from doing everything at once — it comes from consistency, patience, and trusting the process. Over time, these small choices have the power to change not just your health, but your relationship with yourself and the life you’re building.

Alexandra is a Certified Holistic Nutritionist specializing in mood, stress, cognitive health, and gut heath.

Let’s work together.

You can explore my 1:1 coaching services HERE, designed to support stress recovery, nervous system balance, digestion,and long-term wellbeing.

And if you’re craving deeper answers, I also offer specialized testing — including GI mapping and mineral analysis — so we can create a plan that’s tailored to your unique physiology.