Food, Movement & Sleep: 9 Rules of Thumb to Give Yourself a Sanity Check


The Internet is a vast wilderness. It has any type of information we want, which is great…until you start getting conflicting information. How much water should you drink a day? Are carbohydrates good or bad for you? What causes lower-back pain? The answers you get with searches like these run the gamut and can be confusing.

What has helped me personally discern what is right or wrong is not just all the research I’ve done, but actually listening to my instincts and to my body. Here are the simple rules of thumb I apply the essentials of life–food, movement, and sleep–to give myself a sanity check:


  1. Did it come from nature? Eat food grown from the ground. Or eat animals that eat food grown from the ground (like pastured and grassfed animals) The shorter the trip your food took from the ground to your plate, the better.
  2. Avoid processed foods. Period.
  3. Eat a lot of plant and animal fats because they help regulate hormones.


  1. Don’t overdo it with excessive cardio, unless you are addicted and you have no recurring injuries.
  2. Focus on mobility and dynamic flexibility movements that address posture.
  3. Do whole-body strength workouts for  the fastest, best results.


  1. Get 9 hours of sleep to stop carbohydrate cravings, regulate hormones, boost your immune system, be cognitively alert.
  2. Take off your sunglasses, especially in the morning. This will allow sunlight to stimulate your circadian rhythm and avoid confusing it with artificial light from electronic devices.
  3. Schedule wind-down time. For example, write a to-do list for the next day, read, or take an Epsom salt bath.

What about you? What gut check do you perform to be sure you’re doing what’s right for you, despite reading stuff online that’s conflicting? Comment below to tell me!

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