Ultimate Guide to Wellness: Our Top 10 Tips for Longevity
In a world where we are constantly bombarded with toxins—from the air we breathe, to the food we eat, to the stress that permeates our daily lives—finding balance and wellness can feel like an uphill battle. But amidst this chaos, there are age-old wellness principles that help us thrive, regardless of the external environment.
I remember a time when I felt overwhelmed by the demands of modern life, constantly seeking answers to my nagging health concerns. The relentless pace of life, coupled with my frustration at seeing little improvement in my symptoms, left me drained and disconnected from my own body. It wasn’t until I fully embraced a holistic approach—one that nurtured not just my body, but my mind and my surroundings—that I finally felt like I was reclaiming my vitality. This journey led me to discover key wellness practices that now form the foundation of how I approach longevity, even in today’s toxic world.
As wellness professionals, we know that a one-dimensional approach to health simply doesn’t work. True wellness requires an integration of practices that support both our internal health and the environments we create around us.
Below, I personally share my top 10 tips for longevity, each playing a crucial role in maintaining balance, vitality, and optimal health.
1. SAUNA
The healing power of heat is undeniable, and I’ve been using saunas for over a decade—it’s a go-to in my longevity routine. A study published in JAMA Internal Medicine found that regular sauna use (4-7 times per week for 19 minutes) reduces all-cause mortality by 40%. Regular sauna sessions promote detoxification, improve circulation, and relieve stress.
In a world filled with toxins, spending time in a sauna helps flush out harmful metabolites, heavy metals, and solvents through sweat. Dr. Ben Lynch advises that the best time for sauna is a few hours before bed, as doing it too close to bedtime may keep you awake.
My routine:
I have a traditional sauna at home and spend 20 minutes sweating up a storm thrice weekly. I use this time for meditation, allowing myself to switch off to the outside world.
Disclaimer: Please consult your healthcare provider if you have heart issues before starting a sauna routine, and stay hydrated before and after use.
2.Red Light Therapy
Harnessing the power of light to heal may sound futuristic, but red light therapy is supported by scientific research. It penetrates the skin to reduce inflammation, enhance cell repair, and boost collagen production. Red light therapy not only improves skin health but also energizes mitochondria—the powerhouses of our cells—which aids in overall vitality and longevity.
My routine: I use an EMR Tek Red Light device for 20 minutes, 3-5 times a weekly.
3. HIIT / Pilates
Movement is medicine, and HIIT (High-Intensity Interval Training) combined with Pilates offers the perfect balance between strength, flexibility, and cardiovascular health. These exercises reduce the risk of chronic diseases while boosting metabolism. The combination also encourages core stability, which is essential for preventing injuries and supporting longevity. As we age, particulary post 40, our muscle mass declines rapidly so it is important to maintain strength training in your fitness routine.
My routine: My routine consists of 3-4 sessions per week with Hustl, an incredible online platform/ community that has a wide range of workouts ( HIIT, pilates, yoga, stretch + load of healthy recipes) that can be done in the comfort of your own home.
4. FACILITATED BREATHWORK RE-PATTERNING
Breathwork is one of the most transformative tools for longevity. Through guided breathwork practices, I have been able to calm the nervous system, reduce stress hormones, and release patterns and blocks, eliciting a profound shift in my inner environment.
Facilitated breathwork allows us to access deeper states of relaxation and consciousness, unlocking a profound healing potential giving you access to insights into your subconscious. The blend of art, healing, safety and science in this modality, sets it apart, returning to our natural state of breath.
My routine: I attend regular workshops with Breathwork Byron and have participated in a 8 day transformation retreat, learning the mechanics of Facilitated Breathwork Re-patterning.
5. Intermittent Fasting
Intermittent fasting is a time-tested method to improve metabolism, promote cellular repair, and support longevity. By giving the body regular breaks from digestion, fasting encourages autophagy—the process by which the body cleans out damaged cells, making room for newer, healthier cells. Fasting has been linked to improved mental clarity, reduced inflammation, and longer life spans. I love the tips and guidance from Dr Mindy Pelz which aligns fasting with your cycle.
My Routine: Most days I do a 18-hour fasting window (the last meal is at 5:30 pm, and the first meal is 11:30 am the following day), then once a week do a 24-hour fast and a 3-day fast every 6 months.
6. Journaling
The mind plays a critical role in how we experience wellness, and journaling is a powerful way to process emotions, reduce stress, and set intentions for a healthier future. Writing down thoughts and goals fosters self-awareness and helps release emotional toxins, keeping mental clutter from manifesting as physical illness. It also makes us more intentional with goals.
My routine: I engage in a regular journaling process weekly, following a prompt to understand the sensations that happen in my body.
7. Future Self Meditations
Visualization is a tool used by top performers for a reason. Future self meditations help align your current habits with the vision of the person you aspire to be. By imagining a healthy, vibrant future self, you create a powerful blueprint for success in your wellness journey, encouraging present-day actions that promote longevity.
My routine: 3-5 times a week, I immerse in a Dr Joe Dispenza meditations that aligns with my goals at the time.
8. Hiking
There’s something inherently healing about nature. Hiking not only strengthens your body, but it also connects you to the earth, grounding you mentally and spiritually. The combination of fresh air, movement, and the rhythmic pace of walking can reduce cortisol levels, improve cardiovascular health, reduces cortisol (a stress hormone), positive impact on mood, emotional wellbeing and creativity, boosting anti-cancer immunity ( promotion of natural killer cells) and create a sense of peace that’s vital for long-term wellness.
Forest bathing is a therapeutic nature-based activity with origins from Japan circa 1980s. The practice of Shinrin (forest) -Yoku (bath) is the simple act of spending time in the forest. It involves meandering through the trees, sitting, taking a moment to appreciate your surrounds, conscious breathing, listening to the nature sounds and observing, letting the stillness influence and calm your state of mind – a full sensory experience.
In Japan, forest bathing is recognised as critical in preventative healthcare, with studies suggesting improvements in sleep, mood, ability to focus and reduced stress levels. Author of Forest Bathing: How Trees Can Help You Find Health & Happiness Dr Qing Li ( MD, Ph. D) estimates 93 % of our time is spent indoors, suggesting we have a nature deficit in our society.
My routine:
Hiking trips in my local area monthly, and hiking adventures to destinations in SEQ, Tasmania or overseas is when i am in my hiking happy place!
9. Healthy Home
Our environments are just as important as our internal health, and creating a healthy, toxin-free home is essential for longevity and wellness. Sleep is when the body heals and repairs, so optimizing this space is key for long-term wellness.
My routine: In my home I eliminate and harmonise electromagnetic fields (EMFs) during the night by switching off my router and I use a GeoCleanse harmoniser device to neutralise noxious energies. I have a triple full house water filtration system that filters all heavy metals, chemicals and nasties from town water, drink only Spring water and our pool is a mineral spring magnesium pool.
I sleep on natural bedding and organic cotton sheets. All the products used in my home are free from hormone-disrupting chemicals including personal care and cleaning products.
10. Organic seasonal produce
The foods we eat are the foundation of our health, and choosing organic, seasonal options ensures we’re consuming nutrient-dense, toxin-free fuel for our bodies.
Eating in alignment with nature’s seasons optimizes digestion and energy levels, supporting our internal ecosystem.
My routine:
I am fortunate to have access to weekly Farmers Markets in my local area where I can buy directly from the farmer’s seasonal produce.
My partner operates an organic permaculture farm providing fresh produce, food security, and homesteading systems for the 21st sanctuary.
Living longer in a toxic world requires a proactive approach to wellness. By integrating these 10 pillars into your routine, you create a holistic foundation that nurtures both your body and your environment. Each practice, whether it’s cleansing your internal system through intermittent fasting or creating a toxin-free home, works together to promote balance, vitality, and longevity.
As we continue to face the challenges of modern life, it’s essential to ask ourselves: Are we doing enough to align our inner and outer worlds to support long-term health?
In a world where wellness is often reduced to quick fixes, how can we cultivate a truly holistic lifestyle that supports not just longer life but a better quality of life?
