12 Essential Steps to Stay Healthy Now & All Year Long!

If you feel tired and rundown all the time, even after a whole night's sleep, it's time to take the necessary steps to protect your health and stay healthy. The last thing any of us wants to do is battle sickness, colds, the flu, or viruses as we head into the new year and plan to hit the gym in 2026. Here are 12 simple steps everyBODY can take to strengthen immunity and protect their health as they start 2026 off Leaner, Stronger, Healthier, and Happier. 

1. Wash your hands frequently with soap and very warm water.
   
   This is the #1 step in infection control. Thoroughly washing your hands with soap and very warm water greatly promotes the destruction of germs, helping prevent their transmission to yourself or others. You need to wash your hands for two minutes.
   
   Lisa Tip: Use a foam soap that smells great to lure you to wash more often. I like to make my own by adding peppermint essential oil to a natural castile soap in my foam dispenser to save $ and avoid drying out my hands, which can also increase the risk of getting sick due to small cracks that let germs sneak in. This also makes a great house-cleaning staple, leaving your house smelling great.
   
   
2.  Eat a cleaner, leaner, healthier diet.
   
   There are countless opinions on what you eat, what not to eat, when, etc, but science has continually proven that consuming more plant foods IS THE MOST BENEFICIAL when it comes to living leaner and protecting your health. Plant-based foods, leafy greens, and vegetables provide your body with the phytonutrients it needs. The sulforaphane in cruciferous vegetables (broccoli, cauliflower, etc) is the best way to maximize your nutrition, Hands down. Gently cooking them makes the nutrients easier to absorb and protects your thyroid, which can be affected by consuming excessive amounts of kale and other goitrogenic vegetables.
   
   Lisa Tip: DO NOT rely on any supplement, powder that adds nutrients to their protein; it's not THE SAME. Supercharge your leafy greens and veggies by turning them into a hydrating, slimming soup for the best results.
   
   
3. POWER UP your immunity every day the right way.
   
   

   Supplement your daily diet with a variety of vitamins, minerals, antioxidants, pure omega-3 essential fatty acids, and other nutrients. Creating a strong immune system is easy when you have proper nutrition every day, and requires you to consume a wide range of free-radical-neutralizing antioxidants. It's not quite as easy, and it certainly isn’t effective to try to play the role of supplement scientist and put together your own blend, not to mention how this can affect your gut health.
   
   LynFit Power Shot Liquid makes it easy and affordable. I put together the perfect blend of super nutrients in the proper amounts, in a natural liquid with a 99.99% absorption rate, compared to most multivitamin tablets with a 15-20% absorption rate, assuming your digestion can handle the load.
   
   LynFit liquid nutrients are more bioavailable, meaning your body absorbs them, and you'll know because you can feel it working within 15 minutes. Your energy and focus will prove it! 

   At LynFit, we go the extra mile with our nutritional supplements to improve absorption because we specialize in metabolic health issues that start with your digestion and gut health. We make sure that what you take is absorbed, not wasted, and doesn't end up in expensive urine.
   
   Lisa Tip: Ladies, are you over 40 or approaching peri or menopause, and you feel like you need additional female support without iron? Check out our Women's Whole Food Multivitamin. It's in capsule form, iron-free, and also has a 97% absorption rate, which is as good as it gets.

4. Supplement your diet to make sure your vitamin D levels are in the optimal range. 
   
   Although vitamin D3 is best known as a bone-health nutrient, studies show it's a superhero for immune health and one of the most important supplements. 
   
   As a cancer survivor (I prefer the word THRIVER), I believe everyone should take a vitamin D supplement—that's why I made LynFit Nutrition Vitamin D3+ K2 Liquid. It's a medical-grade, natural form of D in a liquid for superior absorption. It contains the most efficacious amounts of Vitamin D3 as well as K2, another nutrient that's important to your immune system. 
   
   Sure, you can get a 25-hydroxy vitamin D blood test, but understand this: blood tests aren't always accurate. How you feel is a better predictor. I believe in treating the patient, not the blood test approach.
   
   The Vitamin D Council advises maintaining serum levels of 50ng/mL. Still, I'm sure you have experienced that your body feels better during the summer months, aches less, and you have more energy. THAT'S THANKS TO INCREASED VITAMIN D! No need to worry about LynFit Vitamin D3+K2 liquid because of its superior absorption rates.
   
   Lisa Tip: YES, everybody should add LynFit Vitamin D3 + K2 Liquid to your daily health rituals. Even if you take Power Shot or Women's Whole Food, both Women's Whole Food and Power Shot have vitamin D in them.
   
   EVERYBODY, especially women, and men over 40, those who are overweight, fighting cancer, have arthritis aches and pains, or are recovering from injury or surgery, WILL want to add extra vitamin D3 w/ K2 to ensure that your body gets the proper amount to look and feel your best and strengthen immunity. LynFit Vitamin D3 +K2 Liquid is a medical-grade vitamin D and also has superior absorption in addition to its exceptional natural vitamin D form = MAX ABSORPTION.
   
   
5. Use LynFit Natural Whey Protein at least once a day.
   
   LynFit Natural (lactose-free) Whey Protein is one of the richest and most readily usable sources of glutamic acid, cysteine, and glycine, the three amino acids required for glutathione production. Glutathione is known as the KINGPIN of immunity. Experts all agree that it's the most crucial antioxidant of them all.
   
   What makes it different from any whey you can buy is its superior grade and its absorption rate. In Europe, this grade is sold in pharmacies to help those in need avoid falling into the “ensure” trap. There is no comparison, and you'll know how much better you feel the same day you start drinking it.
   
   Our Natural Whey delivers approximately 6 grams per serving (varies by scoop size). It's also a superstar for being a precursor to glutathione and how it works with your body, which is best versus trendy, expensive injections now offered at spas that overload your system, causing it to excrete a massive overflow rather than absorb it. You end up more depleted than before you were injected. Natural Whey daily is the best method and guarantees your body always has what it needs when it needs it.
   
   Lisa Tip: LynFit Whey does so much more than fuel your metabolism. Its superior form contains unique proteins called immunoglobulins that help stimulate healing and immune function, so YES, guys, teens, and seniors, you too can use it even if you don’t need to lose weight. Beef up the calories by mixing your shake with lactose-free milk or nut milks, and if needed, add a serving of fruit.
   
   
6. Take LynFit Cleanse & Restore with probiotics and digestive enzymes supplement daily. 
   
   All experts agree with the Greek physician Hippocrates, who once stated, “all disease begins in the gut,” and Cleanse & Restore takes it to a whole new level to address the root cause: digestion and nutrient assimilation, where it all starts.
   
   When your colon and gut are cleansed (getting the bad guys out so the good guys can thrive) and good bacteria are restored, the healthy bacteria in your digestive system are destroyed. Poor diet, stress, alcohol, supplements, collagen powders, bone broth, medications, antibiotics, and even chlorinated water allow the undesirable bacteria to flourish, overtaking and compromising the function of the digestive system, affecting your body's ability to absorb nutrients, or even fueling the harmful bacteria in your intestines. This adds gas to a fire and further weakens your immune system.
   
   Taking the trendy, oversold probiotic supplement isn't enough to tip the scales in your immune system's favor if your body is clogged; nothing gets through! That's exactly why I created the Cleanse & Restore supplement. Its proprietary blend makes it easier to do all of the above, and we chose to keep it affordable despite how expensive it is to make, so everyone can take it every day. It's safe to use daily and is especially important if you're under chronic emotional stress or finishing a long course of antibiotics. You can also take extra if you feel run down, or you feel like you have a cold coming on, or you're overindulging or drinking.
   
   Take two capsules anytime, preferably with your largest meal of the day, to support your body's digestive process and guard your gut against accidentally ingested health wreckers like gluten or other substances. It also helps reduce acid reflux.
   
   If you have been taking antibiotics for longer than 6 months, add LynFit Synbiotic for 2 weeks. Take 2 capsules daily in addition to Cleanse & Restore caps to fully restore your gut health.
   
   Lisa Tip: I suggest EVERYBODY live on Cleanse & Restore, or at the very least, treat your body for 2 weeks each month to naturally protect and improve digestion and gut health. If you've been sick, follow the above protocol for at least 6 months. If your gut is destroyed, you may experience a “cleansing effect.” Don’t panic! It's part of the process, proof it's working, and your body will re-regulate once your gut is back into balance. Of course, this also requires you to eat the right foods!
   
   
7. Protect and support your liver function.
   
   First, promise your body you'll do no harm and keep alcohol and drugs, including over-the-counter NSAIDS, to a minimum. STOP using protein and collagen powders purchased from big-chain stores whose proteins can contain lead or other heavy metals.
   
   We refuse to sell in any of these stores even though we are asked repeatedly because we care more about your body than profits.
   
   Our livers work hard every day to detoxify, filter, and help remove harmful toxins and chemicals we are exposed to, and to filter out bacteria in our blood when functioning properly. Our liver has to work harder when our immune system is being overworked, leaving it taxed.
   
   Cleanse & Restore, Pure Omega 3, Natural Whey w/ Prebiotic Fiber, Power Shot or Women's Multi, Keto Carb Edge, all contain a multitude of beneficial nutrients in the proper doses, fueling your entire body with the rich sources of antioxidant compounds ergothionene and glutathione, from different and unique all natural sources. 
   
   
8. Eat to fuel your health to REACH YOUR GOAL.
   
   We are what we eat, or as scientists say, what we absorb. No amount of exercise or nutritional supplements can protect you if you're consuming excess saturated fats.
   
   If you have autoimmune health issues or suffer from allergies, it is even more crucial to choose the cleanest, most digestible foods for your body without sacrificing nutrients.
   
   Eat at least five servings of leafy greens and vegetables daily; 10 is better. A serving of most veggies is only ½ a cup. Leafy greens are 2-3 cups = 1 serving. Aim for 1 gram of lean protein per pound of lean body mass (think goal weight). 
   
   
9. Hydrate properly.
   
   Make sure you’re drinking sufficient amounts of pure, clean water. It's not better to flood your body with excessive amounts of water; this just tires your kidneys out. Divide your current body weight in half. This is the number of ounces you should drink—primarily from pure, clean water—every day. Warm water hydrates better because it’s more readily absorbed and retained. Chugging cold water almost always goes right through you, fast dehydrating your body even more and depleting minerals in the process. That's what we mean when we say hydrate better and healthier with LynFit Amino Acids w/ Low Sodium Mineral Electrolytes so that you won't bloat or gain weight, you'll feel better fast. Dehydration can slow your metabolic rate by up to 3% and make you feel hungry, even when you are already dehydrated and usually really thirsty.
   
   If you're like me and need a little motivation to drink more water, try our delicious, all-natural, zero-calorie Amino Acid w/ Mineral Electrolytes.
   
   Lisa Tip: Remember to increase water/fluid intake during exercise or when you're sick. Losing fluids accelerates illness; dehydration can make you feel like you have the flu, and hydrating with healthier options changes everything.
   
   
10. Reduce stress as much as possible.
    
    This includes curbing your exercise if you're prone to overdoing it or refusing to take days off from intense training. On the flip side, if you're a couch potato, get up and get moving! Under-exercising and sitting too much is as stressful to your body and as destructive to your health as over-exercising and smoking.
    
    Making time for daily walks, taking a long bath, getting a massage, and meditating on God's word and in prayer are all great ways to combat stress and keep illness at bay.
    
    Lisa Tip: Drinking Natural Whey Protein Powder daily, supplementing your diet with Pure Omega-3 essential fatty acid, and including salmon, walnuts/walnut oil, cold-pressed canola oil, or chia seeds are all great ways of helping your body address excess cortisol and stress. LynFit Lean Sleep Liquid w/magnesium helps improve sleep quality, further reducing cortisol levels, and is safe and recommended to take every day. It also helps mitigate tense muscles and quiet your mind, which leads me to #11...
    
    
11. Prioritize and improve your sleep quality by getting enough sleep.
    
    Every physician, health expert, physical trainer, and PT agrees that lack of quality sleep is “the ultimate performance and health killer”. Chronic sleep deprivation and poor sleep quality can affect your health, both physical and mental, weaken your immune system, cause weight gain, memory issues, erratic blood sugar imbalance, and deplete nutrients, not to mention how it affects your motivation to exercise.
    
    Given all the negative health issues associated with poor sleep quality, especially regarding heart health, poor athletic performance is the least of your problems if you’re not obtaining sufficient amounts of quality sleep. Natural methods like taking LynFit Lean Sleep, Stress Sleep Gummies, and, for severe sleep deprivation, 5-HTP Lean can help you improve your sleep quality and duration. You'll wake up feeling refreshed and restored.
    
    
12. Worry about nothing; pray about everything (Phil. 4:6-7)
    
    The power of prayer is often overlooked in our physical and emotional health. God created our bodies perfectly, and when given the proper nourishment, both nutritionally and spiritually, we are strongest. This includes our immune health. Most people think that DNA is the deciding factor, but DNA acts like a gun; it's our lifestyle that pulls the trigger. Fueling your body, mind, and spirit is THE BEST way to feel better fast. A holistic approach is most effective and includes addressing our physical, emotional, and spiritual health for authentic, sustainable healing.
    
    What's your body saying … are you nourishing it every day? Getting enough sleep/rest? Do you take time to pray and meditate on God's word daily?