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“Melissa is amazing to work with. She has helped me find so many answers to health concerns over the last few years that doctors were not able to answer for me. Since I’ve worked with Melissa, I’ve felt more energetic, my body feels like it should, and I don’t have nearly the issues that I had before. I highly recommend Melissa.”

Amber Trail

Warfordsburg, PA

In the pursuit of a healthier and longer life, it’s crucial to focus on foundational practices that support overall well-being. Here are six essential steps everyone can take to improve their health and longevity. You don’t have to start with all six at once—pick the one that you feel you can manage in your busy life now, master that, and then add another.

Essential Steps to Improving Your Health and Longevity

Six Essential Steps to Health and Longevity

1. Stay Hydrated

Hydration is vital for maintaining bodily functions. Water aids in digestion, nutrient absorption, circulation, and temperature regulation. It also helps detoxify the body by flushing out waste products. Aim to drink at least 50% of your body weight in water daily, more if you’re physically active or live in a hot climate. For example, if you weigh 150 pounds, drink 75 ounces of water daily. Get a water bottle with markers or times of the day on it to track your intake.

Note that not all drinks are hydrating! Most are not, so track hydration from water, protein shakes, and herbal teas as these are your best sources. Coffee, energy drinks, and alcoholic beverages do not count. A quick tip: room temperature or warmer drink allows your body to better absorb the liquid.

2. Eat a Balanced Diet

A balanced diet is key to fueling your body with the nutrients it needs to function optimally. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Avoid processed foods, excessive sugar, and unhealthy fats. Aim for 50% of your plate to be vegetables at lunch and dinner, with a portion of protein, whole grains, and 1-2 tablespoons of good quality fat, like avocado, olive oil, or coconut oil. Ideally, eat 7-9 cups of fruits and veggies per day, 2-3 at each meal. In the morning, berries in a smoothie can help, and adding a greens powder ensures you’re getting all your body needs.

The average North American gets only 17 of the 90 nutrients needed for optimal health because of a diet largely made up of processed foods, which is insufficient for thriving. Eating nutrient-dense foods helps maintain energy levels, reduces blood sugar spikes, supports immune function, and lowers the risk of chronic diseases.

Eating every 3.5-4 hours supports blood sugar levels and digestion, as it allows one meal to be fully digested before the next, giving your digestive system time to clean up and move out waste products and toxins.

3. Regular Physical Activity

Exercise is crucial for maintaining a healthy body and mind. Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, cycling, swimming, or yoga. Regular physical activity strengthens your cardiovascular system, improves muscle tone, enhances flexibility, and boosts mental health by reducing stress and anxiety. If you aren’t exercising, start with walking, and once you’re walking 7,500-10,000 steps per day, add in 30 minutes of cardio 3 times per week. Once you’ve mastered that, add in 30 minutes of strength training 3 days per week, and remember to stretch daily. Regular movement helps retain good mobility and supports balance.

4. Prioritize Sleep

Quality sleep is essential for overall health. During sleep, your body repairs tissues, recharges mitochondria (your energy powerhouses), consolidates memories, and detoxifies the brain and body. Aim for 7-9 hours of sleep per night. Establish a regular sleep routine, create a restful environment, and avoid screens before bedtime to improve sleep quality. Good sleep habits enhance cognitive function, mood, and overall physical health.

Listen to my podcasts #5 and #7 for tips on creating a bedtime routine and setting up your room for sleep, as well as how blue light blocks melatonin production. Check out podcast #156 with Roudy Nassif to learn about blue-light blocking glasses and podcasts #160 and #161 with Jim Poole to learn about new technology that helps support deeper, more restorative sleep.

The world is stressed out, often operating in fight-or-flight mode rather than rest-and-digest, leading to imbalanced cortisol levels that affect hormones, digestion, the immune system, and more. Addressing sleep first helps restore balance to these systems.

5. Manage Stress

Chronic stress can negatively impact your health, contributing to high blood pressure, heart disease, and mental health disorders. In fact, 90% of all doctors’ visits are due to stress, and 60% of all “dis-ease” in the body is triggered by stress. High stress results in poor sleep and vice versa. Better-quality sleep makes you more stress resilient. Incorporate stress-reducing practices into your daily routine, such as meditation, deep breathing exercises, yoga, or spending time in nature. Mindfulness and relaxation techniques calm the nervous system and improve overall well-being.

NuCalm technology, discussed in my podcasts #160 and #161, is helpful in re-calibrating your nervous system with just one 20-30 minute “rescue session” per day and an overnight deep sleep track each night.

6. Detoxification

Detoxification helps eliminate toxins from the body, which can accumulate due to environmental exposure, poor diet, and stress. Since WWII, over 140,000 manmade chemicals have been introduced into our environment, entering our bodies through air, water, skin, and food, triggering inflammation and various symptoms.

Take my “Discover Your Toxic Load” quiz to learn how full your “trash cans” are and understand how symptoms are triggered by your toxic load: Click Here.

Support your body’s natural detox processes by drinking plenty of water, eating fiber-rich foods, and including detoxifying herbs like cilantro and parsley in your diet. Consider periodic detox programs or practices like intermittent fasting to give your digestive system a break and support liver function. Learn more about my self-guided detox program here.

All chronic illness is triggered by three key factors: high toxic load, low nutrient uptake, and high stress. Addressing these significantly lowers your risk for chronic illness. Given that 6 in 10 North Americans have one chronic illness diagnosis and 4 in 10 have more than one, addressing these lifestyle factors is critical for healing. The science of epigenetics shows that only 5-10% of your health outcomes are dictated by genetics; the other 90-95% are within your control, influenced by your lifestyle. Focusing on a healthy lifestyle to keep inflammation low can prevent the “switch” that activates genes for diseases you may be genetically predisposed to, from being turned on. This is key to optimizing your health and vitality for the long run.

Another sad fact is that the average American spends the last 10 years of life in a nursing home, at a cost of $108,000 per year, expected to rise to $141,000 per year by 2030. This totals $1.4 million for the last 10 years of life, with little quality of life or vitality. Don’t let this be your reality; make different choices starting today by focusing on these six steps. It really is that simple. Let me show you how!

Implementing The Essentials

Incorporating these steps into your daily life can seem overwhelming, but the key is to start small and gradually build up:

  • Hydration: Carry a reusable water bottle and set reminders to drink water throughout the day.
  • Improve Your Diet: Add an extra serving of vegetables to your meals and experiment with new healthy recipes.
  • Increase Physical Activity: Find an exercise routine you enjoy and stick with it—even a daily walk can make a big difference.
  • Prioritize Sleep: Establish a consistent bedtime routine and create a sleep-friendly environment.
  • Stress Management: Dedicate a few minutes each day to mindfulness or relaxation exercises.
  • Detox Regularly: Integrate detox-friendly foods into your diet and explore detox programs that suit your lifestyle.


By focusing on hydration, nutrition, physical activity, sleep, stress management, and detoxification, you can significantly improve your health and longevity. These foundational steps not only enhance your physical well-being but also support mental and emotional health. Start implementing these practices today and experience the transformative benefits of a healthier lifestyle. Small, consistent changes can lead to profound improvements in your overall health and quality of life. Pick one and start today.

If you’d like further support on your healing journey, please reach out to me at

I’d love to have a conversation with you about your health goals and see how I may be able to help you. Thank you for investing this time with me. Your health is your true wealth.