If you’re ready to take control of your health and live a more vibrant life, these life hacks are for you! From the foods you eat to the way you move, meditate, and rest, ehttps://amzn.to/4fSD3tmvery choice can bring you closer to a healthier and more balanced life. Let’s dive into my best advice for achieving better physical, mental, and emotional well-being.

1. Get Out in the Sunshine ☀️

One of the most powerful things you can do for your health is spending time in the sun. Sunshine is crucial for producing vitamin D, which supports your immune system, mood, and bone health. If you live in a region with limited sun exposure, you can still boost your vitamin D levels:
• Leave mushrooms in the sun for 30 minutes before cooking to double their vitamin D content.
• Supplementation is also a great way to ensure you’re meeting your daily needs, especially for individuals with darker skin, as they naturally produce less vitamin D.

Here are some of the best vitamin D supplements I recommend:

Solaray Quality Supplements
Solgar Quality Supplements
NOW Foods Supplements

For Europe-only high-quality options:
• Parasite Cleanse
• Immune System Boost
• Best Magnesium

Vitamin D is a game-changer for your health, so make it a daily priority!

2. Ground Yourself 🌍

Take off your shoes and connect with the earth! Walking barefoot on grass, sand, or soil helps balance your body’s natural energy and reduce inflammation. Pairing grounding with sunshine amplifies the benefits for your body and mind.

3. Stay Hydrated 💧

Drink at least 4% of your body weight in water daily. Add a few crystals of Celtic or sea salt to your water for essential minerals. Don’t be afraid of salt—it’s vital for hydration and muscle function, especially when not combined with high-carb foods. (calculate you weight ex. mine: 88kg – 96% = 3,4 L of daily water. Yes in the beginning you will pee a lot but your joints and muscles and body feels better after a week or 2. If you drink a cup of coffee or a glass of sugar drinks, then you need to drink the same cup or glass x2 in water)

4. Focus on Real Food 🥩🥗

Adopt a keto lifestyle with organic, nutrient-dense foods. Start your day with 3–5 organic eggs, enjoy berries or low-sugar fruits midday, and prioritize grass-fed meats. Processed foods with unrecognizable ingredients should be avoided at all costs.

5. Boost Your Gut Health 🦠

Your gut is the key to energy, immunity, and brain health. Include probiotics in your diet to rebuild your gut microbiome, especially if you’ve ever taken antibiotics. Look for fermented foods like kefir, sauerkraut, and kimchi.

Check this youtube on better gut health using L Reuteri bacteria. Helped me a lot.

6. Detox Your Environment 🏡

• Filter your water to remove pesticides, BPA, PFAS, chlorine, and fluoride.
• Ditch plastic utensils and non-stick pans in favor of glass, ceramic, or stainless steel alternatives to reduce toxic exposure.

BPA and related toxins: Could potentially affect 10-20% of individuals who frequently consume water stored in plastic bottles, with a higher risk in areas with warm climates where plastics degrade faster.

PFAS (“forever chemicals”): Likely impacts millions globally; in the U.S. alone, it’s estimated that more than 200 million people have drinking water containing unsafe levels of PFAS.

Microplastics: Up to 80% of individuals may ingest microplastics regularly through drinking water, food, and air. This could lead to subtle health impacts, like inflammation or even potential blood clotting, though long-term effects are still being studied.

Fluoride and other chemicals: Over 10% of the population in areas with highly fluoridated water may experience adverse effects like dental or skeletal fluorosis, though this varies widely by location and regulation… Solution coming:

Switching to filtered water and glass bottles could theoretically reduce exposure to these contaminants by 70-90%, improving health outcomes for millions of people globally.

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7. Move Your Body Regularly 🏋️‍♂️

Exercise daily, even if it’s just a brisk 20-minute walk. Did you know playing tennis can extend your life by up to 9 years? Movement is key to longevity and vitality.

8. Practice Breathwork and Meditation 🧘

Daily breathwork can lower stress and boost your immune system. Pair it with meditation to calm your mind, reduce inflammation, and even add years to your life. Stress is a silent health threat, making de-stressing essential.

Start your day with this breathwork and meditation practice – first thing you wake up!

9. Support Recovery with Natural Remedies 🌿

• Magnesium for sleep and brain health.
• Vitamin C from bell peppers, oranges, or blueberries.
• Omega-3 from wild seafood to reduce inflammation.
• Herbal teas like turmeric with black pepper or elderberry syrup for immune support.

10. Prioritize Rest and Recovery 🛌

Quality sleep is a cornerstone of good health. Combine magnesium supplementation with bedtime rituals like a warm herbal tea or book a Thai massage/BodySDS treament every 14 days to release tension and promote healing. Especially we all have a tendency to store tough emotions in our belly, so getting a soft massage on the stomach is important to soften these muscles and allow emotions to flow.

11. Embrace Fasting 🔥

Fasting resets your body, promotes fat burning, and improves mental clarity. Want to know how to reduce cancer risk by up to 97%? Check out my exclusive fasting guide: https://markbarner.com/fasting

12. Live a Purposeful Life 🌟

Daily prayer or mantras, regardless of your beliefs, can provide focus and peace. Living with purpose and intention fosters emotional and spiritual well-being. Open up google or your preferred search engine and search for mantras to example: “Release guilt” or youtube “Mantras for abundance and healing” and use them daily as you wake up.

Do a daily journal of:

• how do I feel?
• whats your biggest top 5 of things your are grateful for?
• what troubles me today?
• what are the top 3 things I can do today to eliminate my troubles?
• what feeling do I want to have more of today? And sit and see if you can find a tiny bit of that feeling in you right now.

Let’s Transform Your Life Together!

💡 Can I share my story?

I really love helping my followes get healthier, both physically, mentally and emotionally. I have lost both my parents and been dealing with health issues since I was a kid. BUT I finally got better after taking responsibility for my own health…

I have over 20 years of experience in helping others live better lives. I have a special gift and an education in doing clairvoyance which is being able to see people’s potential future and health situation as well as guide my fellow souls to live balanced lives.

• Holistic Intuitive Health Coaching: Book a live session to optimize your health and life:
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• Exclusive Health Community: Join my Telegram for uncensored health tips:
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• Passionate Mark Podcast: For my best advice and insights:
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Let’s walk this journey together towards a healthier, happier you. 💪🌞