Dear Shadow Tribe,
The best way to avoid the expense, and the control, of the health system is to need it as little as possible. I’m not a doctor, but I’ve seen the healthcare system up close. My mom beat breast cancer, my sister fought MS, I survived colon and skin cancer, and I’ve been managing type 2 diabetes for a decade. Here’s what I’ve learned: your habits shape your health. These six hacks are practical ways to boost your healing and feel your best.
1. Quit Sabotaging Yourself
If you’re in a hole, stop digging. Your body isn’t built to be sick, but bad habits pile up. Smoking, excessive alcohol, sugar binges, skimping on sleep, stressing out, eating junk, or avoiding exercise are all shovels digging your hole of bad health. Ask yourself: What am I doing that’s hurting me? Be honest with yourself, then stop doing those things. You can’t heal if you keep breaking yourself.
2. Prioritize Sleep
Ever feel like a good night’s sleep could fix everything? You’re not wrong. Your immune system and healing powers peak when you’re asleep. Skimp on shut-eye, and you’re robbing your body of much needed repair time. Aim for 7 to 9 hours a night consistently. "Catching up" on the weekend doesn't count.
3. Chill Out
Stress is a silent killer. Traffic, long commutes, toxic coworkers, problem neighbors, endless notifications... It all adds up, jacking up blood pressure and stress hormones that mess with your body. Chronic stress can spiral into bigger issues like anxiety or depression. Fight back with meditation, deep breathing, prayer, or low-key hobbies like reading, walking, yoga, or gaming. If your job or commute is a nightmare, consider a change. Can’t shake the stress? Talk to a close friend or trusted family member. Resources like the Anxiety and Depression Association (adaa.org) or the National Suicide Prevention Lifeline (988lifeline.org or dial 988) are there if you need them.
4. Move Your Body
Sitting all day is a health trap. Scientific studies link lack of exercise to chronic diseases. Regular movement, such as walking, biking, dancing, gardening, or hiking, cuts stress, boosts energy, lowers blood pressure, and helps manage weight. It even raises testosterone and strengthens bones. Start small, like a 15-minute walk, and build from there. Consistency is key to success.
5. Fuel Smart
Your body needs quality fuel to heal. Nutrition is tricky with all the noise out there, but here’s what works for me: Real food. Load up on healthy fats (salmon or other fatty fish, eggs, avocado, nuts, olive oil) and proteins (beef, chicken, turkey, lean fish), and low-carb veggies (broccoli, cauliflower, leafy-greens) and fruit ( especially berries). Ditch bread, white potatoes, and sugary drinks (even fruit juice). Water and unsweetened tea are your friends. Experiment to find what makes you feel good, have more energy, and better focus. Note: I am doing my best to avoid GMOs and lab-grown meats.
6. Track Your Progress
Grab a notebook or app and log your health journey. Write down what you eat, how you move, sleep, and feel. Note your stress levels, energy, or metrics like blood sugar or weight. Over time, you’ll spot patterns. Foods and bad habits that tank your energy, or what workouts make you thrive, will become obvious. Knowledge is power.
Pro Tip: Don’t Skip the Doc
These hacks complement, not replace, professional care. Regular checkups catch issues early, saving you bigger headaches later.
Bonus Resources
For emergencies, check out The Survival Medicine Handbook (Amazon link) by Dr. Joseph and Amy Alton. It is a great guide for handling health crises when doctors aren’t around.
1. Quit Sabotaging Yourself
If you’re in a hole, stop digging. Your body isn’t built to be sick, but bad habits pile up. Smoking, excessive alcohol, sugar binges, skimping on sleep, stressing out, eating junk, or avoiding exercise are all shovels digging your hole of bad health. Ask yourself: What am I doing that’s hurting me? Be honest with yourself, then stop doing those things. You can’t heal if you keep breaking yourself.
2. Prioritize Sleep
Ever feel like a good night’s sleep could fix everything? You’re not wrong. Your immune system and healing powers peak when you’re asleep. Skimp on shut-eye, and you’re robbing your body of much needed repair time. Aim for 7 to 9 hours a night consistently. "Catching up" on the weekend doesn't count.
3. Chill Out
Stress is a silent killer. Traffic, long commutes, toxic coworkers, problem neighbors, endless notifications... It all adds up, jacking up blood pressure and stress hormones that mess with your body. Chronic stress can spiral into bigger issues like anxiety or depression. Fight back with meditation, deep breathing, prayer, or low-key hobbies like reading, walking, yoga, or gaming. If your job or commute is a nightmare, consider a change. Can’t shake the stress? Talk to a close friend or trusted family member. Resources like the Anxiety and Depression Association (adaa.org) or the National Suicide Prevention Lifeline (988lifeline.org or dial 988) are there if you need them.
4. Move Your Body
Sitting all day is a health trap. Scientific studies link lack of exercise to chronic diseases. Regular movement, such as walking, biking, dancing, gardening, or hiking, cuts stress, boosts energy, lowers blood pressure, and helps manage weight. It even raises testosterone and strengthens bones. Start small, like a 15-minute walk, and build from there. Consistency is key to success.
5. Fuel Smart
Your body needs quality fuel to heal. Nutrition is tricky with all the noise out there, but here’s what works for me: Real food. Load up on healthy fats (salmon or other fatty fish, eggs, avocado, nuts, olive oil) and proteins (beef, chicken, turkey, lean fish), and low-carb veggies (broccoli, cauliflower, leafy-greens) and fruit ( especially berries). Ditch bread, white potatoes, and sugary drinks (even fruit juice). Water and unsweetened tea are your friends. Experiment to find what makes you feel good, have more energy, and better focus. Note: I am doing my best to avoid GMOs and lab-grown meats.
6. Track Your Progress
Grab a notebook or app and log your health journey. Write down what you eat, how you move, sleep, and feel. Note your stress levels, energy, or metrics like blood sugar or weight. Over time, you’ll spot patterns. Foods and bad habits that tank your energy, or what workouts make you thrive, will become obvious. Knowledge is power.
Pro Tip: Don’t Skip the Doc
These hacks complement, not replace, professional care. Regular checkups catch issues early, saving you bigger headaches later.
Bonus Resources
For emergencies, check out The Survival Medicine Handbook (Amazon link) by Dr. Joseph and Amy Alton. It is a great guide for handling health crises when doctors aren’t around.
I am a big fan of Dr. William Li and his ideas for eating to beat disease and promote health. Check out his book Eat to Beat Disease: The New Science of How Your Body Can Heal Itself (Amazon link).
Everyone should know first aid: ACEP First Aid Manual 5th Edition: The Step-by-Step Guide for Everyone (Amazon link) is a great starting point. Get good training. Have easy access to a real first aid kit (RM affiliate link for 10% off of kits at checkout).
Stay proactive, experiment, and own your health.
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