Dr. Mercola wrote; To live better this year, this is an ongoing process, a lifestyle change, not an impulsive resolution that you blurted out at midnight and have all but forgotten by morning. It’s also not something you can achieve overnight. Rather, this is a plan you can live by.
1. Give up Soda
Obesity, diabetes, heart disease, kidney disease, liver damage, osteoporosis, and acid reflux are just some of the health conditions linked to soda consumption.
2. Eat Two Meals a Day, Within an Eight-Hour Window
Your body probably only needs two meals a day, and eating this way allows you to restrict your eating to a window of six to eight consecutive hours each day, while avoiding food for at least three hours before bedtime.
3. Get Eight Hours of Sleep Each Night
If you need more sleep, I suggest you read through my full set of 33 healthy sleep guidelines for details on proper sleep hygiene
4. Eat More Healthy Fats and Fiber
Healthy fat sources include coconut and coconut oil, avocados, butter, nuts, and animal fats.
5. Eat Fermented Vegetables
They may play a role in:
• Preventing obesity and diabetes, and regulating dietary fat absorption
• Lowering your risk for cancer
• Improving your mood and mental health
• Preventing acne
6. Sit Less and Walk More, Work on Your Flexibility
Setting a goal of taking 7,000 to 10,000 steps a day (which is just over three to five miles, or 6 to 9 kilometers) can go a long way toward getting more movement and less sitting into your life.
7. Have Your Vitamin D Level Tested
One of Dr. Holick’s studies showed that healthy volunteers taking 2,000 IUs of vitamin D per day for a few months upregulated 291 different genes that control up to 80 different metabolic processes. If you don’t know what your vitamin D level is, get tested.
8. Eat Nutrient-Dense Protein (Quality not Quantity)
Protein is essential for your health. But, eating excessive amounts of protein could actually be worse than eating too many carbs.
For optimal health, I believe most adults need about 1 gram of protein per kilogram of lean body mass (not total body weight), or 0.5 gram of protein per pound of lean body mass. In this formula, you must first determine your lean body mass. To do that, subtract your percent body fat from 100. For example, if you have 30 percent body fat, then you have 70 percent lean body mass.
Then multiply that percentage (in this case 0.7) by your current weight to get your lean body mass in pounds or kilos. As an example, if you weigh 170 pounds; 0.7 multiplied by 170 equals 119 pounds of lean body mass. Using the "0.5 gram of protein" rule, you would need just under 60 grams of protein per day. Substantial amounts of protein can be found in meat, fish, eggs, dairy products, legumes, and nuts.
9. Meditate for 5 to 10 Minutes a Day
Stress-related problems, including back pain, insomnia, acid reflux, and exacerbations to irritable bowel syndrome may account for up to 70 percent of the average US physician’s caseload.
New research suggests, however, that such costs could be cut drastically simply by becoming more relaxed.
Both meditation and mindfulness are excellent for stress relief and relaxation, as are prayer, keeping a gratitude journal, and the Emotional Freedom Techniques (EFT).
10. Help Others and Be Active in Your Community
Volunteering is a simple way to help others. Beyond the good feelings you'll get from donating your time, and the potential to develop new, meaningful relationships with people in your community, volunteering has a significant impact on your physical health, including a boost to your heart health.

I love this post. Ty