10 Tiny Habits That Make You Healthier, Calmer, and Harder to Kill

As a cancer doctor and over-60 bodybuilder, I live by simple, science-backed changes. Most people want better health, but they also need better habits.

By Michael Hunter, MD

“You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear.

What if your longevity wasn't about breakthroughs or biohacks but tiny, repeatable choices?

As a physician and a competitive bodybuilder in my 60s, folks constantly ask me for secrets.

The truth is, most of what works isn't secret - we just ignore it.

Here are 10 tiny habits I use to protect my brain, body, and peace.

They include simple tweaks to how I eat, move, connect, and recover - none flashy, but all-powerful.

None are flashy, but all are powerful.

They're free, science-backed, and surprisingly doable.

1. Get Sunlight Before Screens

When: Within 30 minutes of waking

Your circadian rhythm doesn’t start with your alarm clock — it starts with light. Early morning sunlight signals your brain that it’s time to be alert and sets the stage for better sleep at night. Just 5–10 minutes of natural light (even on a cloudy day) helps regulate hormones like cortisol and melatonin. Bonus: it boosts your mood and sharpens focus. So before reaching for your phone, step outside.

2. Walk After Every Meal

When: Within 15 minutes of eating

A short, 10-minute walk after meals helps stabilize blood sugar, aids digestion, and even supports heart health. Think of it as brushing your teeth — but for your blood vessels. It’s also an easy way to accumulate more movement throughout the day without hitting the gym.

3. Prioritize Protein at Breakfast

When: First meal of the day

Most people load up on carbs in the morning and wonder why they’re hungry an hour later. A high-protein breakfast (20–30g) helps control appetite, maintains muscle mass, and fuels brain function. Think eggs, Greek yogurt, or a protein smoothie. Your 60-year-old self will thank you.

4. Connect With One Person Daily

When: Any time, but be intentional

Loneliness is as bad for health as smoking 15 cigarettes a day. I make it a point to reach out — even briefly — to a friend, colleague, or family member. A voice note, quick call, or coffee can do wonders for emotional health and even longevity.

5. Strength Train Twice a Week

When: Pick any two non-consecutive days

Muscle is medicine, especially as we age. I lift weights not to win trophies but to stay functional. You don’t need a gym — bodyweight exercises or resistance bands work too. The goal isn’t perfection; it’s consistency.

6. Stop Eating 2–3 Hours Before Bed

When: Every evening

Eating late keeps your body in “digest mode” when it should be resting. I’ve found better sleep and digestion by setting a food curfew. It’s not about deprivation — it’s about honoring your body’s natural cycles.

7. Practice 5 Minutes of Stillness

When: Morning or night

Whether it’s deep breathing, prayer, or just sitting quietly — this small pause helps reset my nervous system. In a noisy world, stillness is underrated. It’s not about being perfect at meditation — it’s about showing up.

8. Limit Ultra-Processed Foods

When: Daily awareness

I follow a simple rule: if it comes in a shiny package with ingredients I can’t pronounce, I pause. Whole foods — plants, lean proteins, nuts — fuel my performance and recovery. It’s not about never indulging, but choosing wisely most of the time.

9. Go to Bed and Wake Up at the Same Time

When: Every day, including weekends

Sleep isn’t just rest — it’s repair. I protect my sleep like my workouts. Regular timing trains the body to enter deeper stages of sleep more efficiently. Bonus: I wake up clearer, calmer, and with fewer caffeine cravings.

10. Embrace Boredom

When: Whenever you reach for your phone

I’ve learned to sit with boredom instead of constantly filling the gaps with screens. Boredom can be a doorway to creativity, reflection, and self-regulation. Sometimes, the healthiest thing you can do is nothing at all.

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These aren’t hacks — they’re habits.

Not sexy. Not viral. But they work.

Small choices, stacked daily, shape a life well-lived.

— Michael Hunter, MD

Cancer Doctor | Competitive Bodybuilder | Student of Simplicity