7 First Things I'd Do If I Had to Start My Health Journey Over
Dr. Josh AxePublished on August 24, 2026
Summary authored by editor@wellifi.com
TLDR Summary
To reset your health effectively, focus on seven key steps: know your health numbers, establish a consistent wake-up time, walk after meals, incorporate resistance training, add healthy foods, improve gut health, and prioritize mental peace. Building a solid foundation through these practices can lead to a complete transformation in your health.
Key Points
- Many fail in health due to improper sequencing rather than lack of motivation.
- Only 12% of American adults are metabolically healthy.
- Five ordinary habits can increase lifespan by 12-14 years.
- Know your health numbers to stay motivated.
- Establish a consistent wake-up time and get morning light.
- Short walks after meals can help control blood sugar.
- Strength training is crucial, especially for those over 40.
- Focus on adding healthy foods rather than eliminating unhealthy ones.
- Gut health is essential for overall well-being.
- Mental and spiritual well-being should be prioritized.
Resetting Your Health: 7 Steps to Complete Transformation
If you've ever tried to get healthy and found it difficult to maintain, you're not alone. Many people struggle with their health and wellness journey at some point. Today, we'll explore how to reset your health and build a new foundation for a complete transformation. This guide outlines the seven essential steps you can take to rebuild your health from the ground up.
The Importance of Sequencing in Health
Many individuals face challenges in their health journeys due to a lack of proper sequencing. Instead of jumping into extreme diets or rigorous workout plans, it's essential to approach your health step by step. When you do the right things in the right order, each step makes the next one easier.
Understanding Metabolic Health
Did you know that only 12% of American adults are metabolically healthy? This alarming statistic highlights the importance of focusing on our metabolic markers. Issues like insulin resistance and hormonal imbalances affect nearly 90% of the population, leading to rapid aging and poor health.
The Foundation: Five Ordinary Habits
Research shows that five simple habits can lead to an extra 12 to 14 years of life:
- Eating real food instead of packaged options.
- Regular movement, not necessarily intense workouts.
- Maintaining a healthy weight.
- Avoiding cigarettes.
- Consuming alcohol in moderation.
The Seven Steps to Reset Your Health
1. Know Your Numbers
Start by measuring your health metrics, such as fasting glucose, insulin levels, and vitamin D. Understanding where you stand is vital for motivation and progress.
2. Fix Your Wake-Up Time
Establish a consistent wake-up time and get outside for natural light within the first 30 minutes of waking. This helps regulate your circadian rhythm and improve sleep quality.
3. Walk After Meals
Incorporate short walks after your meals. Even 10-20 minutes can significantly improve blood sugar levels, making it a simple yet effective way to support your health.
4. Incorporate Resistance Training
Engage in strength training at least twice a week. This is especially important for those over 40, as muscle mass naturally declines with age.
5. Crowd Out, Don’t Cut Out
Focus on adding healthy foods rather than eliminating unhealthy ones. Increase your intake of protein and plant-based foods, which can lead to better health outcomes.
6. Improve Gut Health
Your gut health is crucial for overall well-being. Include fermented foods and fiber in your diet to enhance your gut microbiome and boost your immune system.
7. Guard Your Peace and Build Joy
Prioritize mental and spiritual well-being by setting aside time for mindfulness, prayer, and community engagement. This can help lower stress levels and improve overall health.
Conclusion
Resetting your health isn’t about drastic changes; it’s about building a solid foundation through simple, actionable steps. Start with knowing your health metrics, establishing routines, and focusing on holistic well-being. With these seven steps, you can create lasting change and transform your health for the better.
For more detailed guidance, check out the Heal Yourselves book, which is available for pre-order and includes valuable resources for your health journey.