Baseline Health Habits you Need in 2026
(That 90% of Americans aren’t doing!)
Are you setting 2026 health goals? If so, then great!
This post is EXACTLY what you need in order to create sustainable changes (and results!)
Because you don’t need another reset, detox, or perfectly planned routine for 2026.
You need a starting point that actually works with your hormones, energy, and real life.
Before you start setting and working towards your goals, don’t make the mistake of missing these 5 crucial things in your lifestyle.
You could be exercising, counting calories, taking supplements…but still not healthy or seeing results.
These little aspects actually have a huge ROI to your health. Do not neglect the basics!
If you’re new here, then hi, I’m Allison!
I help women Look, Feel and Function at THEIR personal best using a whole body, functional medicine approach to health. Without using extremes or cookie cutter approaches, I provide the framework AND the support needed to create optimal energy, balanced hormones, and a body that you feel comfortable and confident in! Overcoming hormone imbalances is a HUGE way I help my clients improve their health & optimize results. Check out how to work with me here.
So here’s the scary, unfortunate truth…
90% of Americans are metabolically unhealthy.
That means that they have at least one of these health factors:
- High blood pressure
- High blood sugar, insulin resistance, type 2 diabetes
- High cholesterol and/or trigs
- Obesity, high percentage body fat, esp around midsection with visceral fat
Why?? Because our lifestyles SUCK.
We’re stressed, we want quick fixes, and we have an instant gratification, “I don’t want to work for it” mindset.
Our culture and health care system “enables” this, but this CAN be changed. You have the power to change your health!
Here are the 5 baseline habits EVERYONE needs in 2026:
- Sunlight and Natural Light Exposure: Most people spend their entire day indoors and without any exposure to natural light. This is something we need biologically to support our circadian rhythm.
Our circadian rhythm greatly influences: Hormone signaling, metabolism, sleep quality, mood, mental health, energy and focus
Baseline needs: 20 min of light exposure during the day, esp in the morning
GOAL: get outside even when it’s cloudy in morning and mid day
Reality: Use your bright light therapy lamp (you can order an inexpensive one from Amazon!) when getting ready, drinking coffee etc. and then…Get outside mid day for 5 minutes
- Physical Activity: We are designed to move all day long. Physical activity is considered a nutrient our bodies and minds need to thrive. But instead, we sit ALL DAY LONG.
Being sedentary is now the new “smoking” since it poses the same health risks!
Only 1 in 4 adults, and 1 in 5 children, meet the 30 minutes of physical activity (that’s the minimum) per day. That is just 2% of your whole day.
Most Americans sit on average for 10 hours a day (if not more) and take on average, just 4-5k steps per day.
Baseline needs: Stand for every 2-5 min every hour. Go for a walk, even 5 or 10 minutes count. Aim for 6k steps per day. Play with your kids, your dogs, clean vigorously! Get a standing desk riser.
GOAL: Get structured movement in, like a walk, strength exercise, group class or sport daily. Aim for 8k steps if not more, as most health benefits and reduction of health risks are noted here)
- Water Intake: Close to 75% of Americans are chronically dehydrated. On a daily basis most people are only drinking 3-4 cups of water per day. Your body is 70% water, and it is the literal foundational nutrient your body needs.
Water is essential for: brain functioning, energy at a cellular level, digestion and gut health, supporting detox pathways, healthy hormone levels, lubricating our joint and bones
BASELINE: drink at least HALF of your bodyweight in ounces of water per day. Add 8oz for every 30 min of activity.
GOAL: women need close to 11 cups, men need 14 cups per day
Ditch the plastic water bottles and “Brita” type water filters (hello toxins!) and Invest in a quality water filter (like Aqua Tru) and drink out of glass or stainless steel
- Consuming Whole Foods: The American Diet is high in calories, but yet we are so nutrient deficient. 80% of Americans do not eat enough vegetables and fruits. 95% do not eat enough fiber. 60% of the foods people buy in the grocery store are ultra processed, highly pro-inflammatory food “products”.
Poor nutrition affects every system of the body!
These fake food products, and lack of whole foods, protein, healthy fats and micronutrients will:
- Increase risk of all major diseases and conditions
- Cause symptoms like: fatigue, cravings, mood swings, sleep issues, digestive upset, joint and muscle pain, anxiety and depression
BASELINE: Add color (fruit, veggie) to every meal. Start with whatever you like (and refer to this article here on how to eat more veggies!)
Make swaps to healthier packaged items
GOAL: Consume minimal to no fast food, processed items like chips, crackers, cookies, baked goods, pastas, sodas, juices etc.
Hit a daily fiber goal of 25-35g per day for women, and 35-45g per day for men
- Real Life Connection, Relationships and Joy: Since the ramp up in use of technology in the early to mid 2000s, and after 2020, many of are isolated and lonely, not only physically, but mentally and emotionally.
We are so connected digitally. Yet still so lonely.
Connection and Community is a crucial part of a healthy lifestyle.
We spend excessive amounts of time on our phone and social media. Anxiety and depression are at an all time high, in adults AND in our youth population.
When we neglect healthy relationships and in person bonding, our overall health suffers.
BASELINE: We need to spend less time on a phone, plain and simple. More quality time with friends and family. Being PRESENT. Put the phones away at meal times and evening times with our family. Set limits on your phone to avoid doom scrolling apps. Don’t pick up your phone first thing in the morning (or the last thing you do before bed).
GOAL: Get together with others in person! Reconnect with your hobbies, being outside, and doing activities that bring you joy!
These are great starting points to help support your health goals – but here’s the thing:
You have to do what is right for YOUR body and exact lifestyle.
AND – you need to do them CONSISTENTLY.
Many women get information, but then they get stuck because they don’t know how to apply it (realistically) in their life. Is this you?! Most of my clients come to me this way.
With my holistic approach, I take your WHOLE health into consideration. When I work with a client, I look at their health with a root cause approach, aiming to connect the dots between physiology, lifestyle and your wellness, so you can stop wondering “why”.
From there, I provide a comprehensive recommendations, along with accountability coaching, testing recommendations, and community support, to ensure progress and sustainable results!
➡️ Sounds like what YOU need? Come join my community!
Visit my services page here, and feel free to book a free consult call to see if you would be a good fit!
