Your Health Journey
You don’t have to change everything overnight. Start with the free, easy wins and go deeper when you’re ready. Each level builds on the last.
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Level 1
Quick Wins
Free or nearly free. Start today. 10 stepsFood & kitchen
- Stop microwaving food in plastic — use a plate or glass container
- Stop drinking from plastic bottles left in hot cars
- Read ingredient labels — avoid Red 40, Yellow 5, high fructose corn syrup
- Wash produce before eating
Home
- Open windows 15 minutes a day for ventilation
- Ditch plug-in air fresheners — just open a window
Daily habits
- Practice nose breathing during the day
- Take a 10-minute walk after meals
- Get morning sunlight within 30 minutes of waking
- Start closing your eating window — try 12 hours to start
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Level 2
Easy Swaps
Small cost. Do over a few weeks. 12 stepsFood & kitchen
- Switch cooking oil to olive oil, avocado oil, butter, or ghee — ditch seed oils
- Replace plastic food storage with glass as old ones wear out
- Buy one cast iron or stainless steel pan
- Buy the Dirty Dozen produce organic
- Switch to loose leaf tea
- Replace artificial sweeteners with stevia or monk fruit
Home
- Get a basic water filter pitcher
Body care
- Switch to aluminum-free deodorant
- Switch to mineral sunscreen (zinc oxide)
- Use nano-hydroxyapatite toothpaste instead of fluoride
Supplements
- Start taking vitamin D3 + K2
- Add magnesium glycinate before bed
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Level 3
Leveling Up
Moderate investment. Over a few months. 13 stepsFood & kitchen
- Buy pasture-raised eggs, grass-fed meat
- Wild-caught fish only
- Replace all non-stick cookware
- Start eating fermented foods daily
Home
- Switch to natural cleaning products (or DIY with vinegar and castile soap)
- Get a quality under-sink or countertop water filter
- Get an air purifier for your bedroom
- Switch to soy or beeswax candles
- Fragrance-free laundry detergent, wool dryer balls
Body care
- Switch personal care products — clean shampoo, body wash, toothpaste
Supplements
- Add omega-3 and probiotics
Daily habits
- Begin a resistance training routine
- Start a breathwork practice
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Level 4
Going Deep
Significant lifestyle shifts. 14 stepsFood & kitchen
- Go mostly organic across the board
- Source local — farmers markets, CSA boxes
- Add organ meats or desiccated liver capsules
Home
- Whole-house or under-sink reverse osmosis water filter
- Shower filter for chlorine
- Organic, non-toxic mattress and bedding
- Low-VOC everything — paint, furniture, flooring
- HEPA + activated carbon air filtration
- Optimize sleep environment — temperature, darkness, air quality
Body care
- All clean beauty and personal care products
Daily habits
- Regular sauna and cold exposure
Testing & protocols
- Consider a parasite cleanse
- Support liver detox pathways
- Get thyroid panels and heavy metal testing
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Level 5
Full Optimization
The complete picture. 13 stepsFood & kitchen
- Fully organic, whole-food diet — nothing processed
- Zero plastic in the kitchen
- Know your farmer for meat, eggs, and dairy
- Grow a portion of your own food
Home
- Full home air and water filtration
- All non-toxic home — furniture, paint, flooring, mattress
Daily habits
- Nose breathing practice, cold exposure, grounding
- Vagus nerve stimulation daily
- Forest bathing weekly
- Zone 2 cardio 3-4 hours/week
- Regular journaling and meditation
- Digital sabbath weekly
Testing & protocols
- Annual functional medicine checkup
Every change matters. You don’t need to reach Level 5 — even a few Level 1 changes can transform how you feel.