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How do I do All of This?

This may seem like a lot, but it’s actually not. The main thing is to establish the foundation. Then you pick one or two of the items on these lists that you feel like you could easily implement and start. Set reminders so you don’t forget to engage in the new habits. Just keep stacking the habits until they’re automated. The end result is that you’ll continue to experience improvements in emotional and physical wellbeing and your overall health.

Regarding the supplements, there are many products that combine these different options into one formulation that’s easy to take. For most people, using a maintenance regimen of a high quality multivitamin, additional vitamin D in the winter, Omega-3 capsules, magnesium, and trace minerals is sufficient. You can then keep different options available for when you need to increase focus and alertness, calm your nervous system and improve sleep, improve your immune system, or support metabolism.

If you begin to establish these habits today and slowly add others, it will not take long before you’re doing most of what is on this outline on a daily basis.

Habit stacking makes this easier. For instance, if you wanted to get morning light exposure, increase your time in nature, get cold exposure, engage in a period of grounding, work on your breath, and increase overall physical activity, you could walk outside barefoot onto the ground after waking up and spend 15 minutes performing stretches or light calisthenics. You can combine that with breathwork to add in another habit. You could then walk inside and relax and enjoy coffee or however you like to spend your morning. In 15 minutes, you will have charged your electromagnetic battery, engaged in a hormetic stress exposure (if it’s cold outside), improved your circadian biology, increased time in nature, increased your metabolic rate and connective tissue health, engaged in breathwork, and balanced your nervous system. All in 15 minutes. You can do this.

This video series provides an overview of the practices and supplements that will result in improvements in health through the holidays and the rest of your life.

The accompanying outline provides an overview of the material in the video series.


Join Dr. Gus Vickery for Healthy for the Holidays. Start the New Year happier, leaner, stronger, and all-around healthier.


One Comment

  • Selene Waddell says:

    I have really enjoyed these videos. It has helped me a lot to understand vitamins and things. Thanks so much