Five Lesser-Known Tips for Improving Vitality

Achieving, maintaining, or improving health and vitality is largely about optimizing our epigenetics. What does this look like? For most of us, it involves:

Nutrition: Eating a balanced diet rich in vegetables and high-quality protein, with minimal added sugars and moderate portion sizes.

Sleep: Establishing solid sleep habits, aiming for 7-8 hours of uninterrupted sleep each night.

Exercise: Incorporating regular exercise and daily movement into your routine.

Hydration: Drinking at least 64 ounces of clean, filtered water each day.

Stress Management: Making time for self-care, stress reduction, and maintaining a healthy social life.

This is the baseline advice I give to every patient in my practice. From there, we assess where they currently stand. Do we need to dive deeper into a specific area to make improvements or investigate further? 

This functional medicine blog will center around lesser-known tips that may help enhance vitality.

Here are five lesser-known tips that could help enhance vitality:

Circadian Fasting: Circadian fasting, also known as intermittent fasting, has gained popularity in recent years—and for good reason. It can be beneficial for improving energy levels, metabolism, and sleep quality.

For most people, a circadian fast is quite manageable. This approach involves stopping eating after dinner—no nighttime snacking—and having your first meal 10-12 hours later. I often recommend this to patients with gut health or digestive issues, particularly those dealing with constipation. This fasting period allows the body’s nervous system to reset the migrating motor complex, promoting the peristalsis needed to move food particles efficiently through the intestines and colon. Our bodies are designed to have breaks from eating, and circadian fasting supports this natural rhythm.

Additionally, circadian fasting aligns with our biological clock, which can further enhance its benefits. By eating in sync with your circadian rhythm, you may also experience improved hormone regulation, better blood sugar control, and enhanced mental clarity. This simple practice can be a powerful tool for overall health and well-being.

Forest Bathing: The Japanese tradition of forest bathing, or shinrin-yoku, is a wonderful way to spend a day or even just a few hours. In our modern world, especially for those of us living in cities, we have much less contact with nature than humans have historically had. Spending time in nature, particularly in forests, has been shown to lower stress hormones, boost the immune system, and improve mood and vitality. The goal is to engage with nature using all of your senses, allowing it to soothe and rejuvenate you.

One of the therapists I refer to here in Denver incorporates forest bathing with poetry journaling for his clients. Each month, he organizes a group outing to a natural location for this experience.

I love this idea, and it’s something you can easily create for yourself. Find a location, turn off your technology, and set an intention—whether it’s to relax, de-stress, or simply enjoy the natural surroundings. Start walking slowly, without any specific destination in mind. Focus on each step and how your body feels as you move. There’s no need to rush; the key is to savor the experience and fully immerse yourself in the moment.

On a somewhat related note--grounding or earthing: Regularly walking barefoot on natural surfaces like grass, sand, or soil can reduce inflammation, improve sleep, and increase energy by allowing the body to absorb the Earth’s electrons. Grounding is believed to have a balancing effect on the body’s electrical system. 

Nasal Breathing: Many yoga practices emphasize nasal breathing techniques, recognizing their benefits for calming the mind and improving oxygen efficiency. Even runners are incorporating nasal breathing during exercise to boost endurance and optimize performance. The growing popularity of mouth taping, which encourages nasal breathing during sleep, reflects a broader awareness of the importance of proper breathing habits. This trend has been further popularized by James Nestor's book Breath, which explores the profound impact of breathing techniques on overall health and well-being.

Breathing through your nose rather than your mouth enhances oxygen absorption, reduces stress, and increases nitric oxide production, which dilates blood vessels, improving circulation and energy levels. Practicing nasal breathing during exercise can also boost endurance.

Mitochondrial Support: In functional medicine, we place significant emphasis on the mitochondria, often referred to as the powerhouses of your cells. These organelles are crucial for producing the energy your body needs to function optimally. Supporting mitochondria with specific nutrients like CoQ10, iron, PQQ, alpha-lipoic acid, and NAD+ precursors can significantly enhance energy production. In addition to nutritional support, practices like cold exposure, intermittent fasting, and regular exercise stimulate mitochondrial biogenesis, leading to improved energy levels and overall vitality. Ensuring that your mitochondria are functioning at their best is key to sustaining long-term health and resilience.

To find out more about our Denver, Colorado functional medicine office, make an appointment today for a free consultation.