10 Powerful Strategies to Supercharge Your Wellness in 2024

10 Powerful Strategies to Supercharge Your Wellness in 2024

There is something undeniably exciting about the start of a new year whether it’s a reawakened sense of hope or the inspiration to make lasting positive changes in your life. Psychologists call this “The Fresh Start Effect,when people are more likely to chase after their goals and stay motivated.

Our brains are wired to see any fresh beginning as an opportunity for growth and self-improvement. So, if youre feeling stuck or lacking motivation, take advantage of these natural time markers — like the New Year — to kickstart your journey toward a healthier, happier life.

Here are 10 ways to unlock your full potential in 2024: 

1. Eat Whole Foods for Whole Health

One of the simplest and most sustainable steps toward a healthier lifestyle is to include more whole foods in your diet. Say goodbye to restrictive diets and hello to a more balanced approach to eating. Eating whole, real food means consuming foods that are minimally processed and as close to their natural state as possible. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in essential nutrients, vitamins, minerals, and fibers that are vital for your health.

Here are a few powerful health benefits of eating whole foods:

  • Improved digestion 

  • Increased energy levels 

  • Enhanced mental clarity 

  • Better immune function 

  • Satiety and hunger control 

  • Metabolism support 

  • Blood sugar balance 

Also, cook at home on most days. People who cook more meals at home have better diet quality and less body fat than people who eat more meals on the go.1 Start with one meal a day, and then increase the frequency over time until you are making most of your meals at home.

Also, be sure to savor the season. Venturing out in the cold to get some of the winter's superfoods, the root vegetables, is a mission worth undertaking. These underground vegetables are often overlooked despite their exceptional nutrient profile and agreeable flavor. Carrots, rich in vitamin A, beets with heart-healthy benefits, high-fiber sweet potatoes, and vitamin K-filled celery root are some of the most common. However, winter harvests also include cranberries, broccoli, squash, Brussels sprouts, and pumpkin. Eating seasonally is a great way to keep healthy, but it also puts you in contact with the local environment and nature.

2. Upgrade Your Fats

According to Natural Grocers, a national health food store chain, one significant food trend for 2024 will be replacing omega-6 plant oils (e.g., corn, soybean, and cotton seed oil) with whole, healthy fats such as olive oil, raw coconut oil, and high-oleic sunflower oil. Omega-6 oils can lead to inflammation, especially when consumed in highly processed foods.

Equally important is consuming enough omega-3 fats, such as those found in wild salmon, fish oils, algae-based oils, sardines, and pasture-raised beef. These essential fats are vital for mood, blood sugar balance, inflammation response, heart health, and much more; however, our bodies can’t produce them, so we must get them through our diets.

3. Stay Active, Stay Healthy

Many people lead sedentary lifestyles either because of their jobs or due to inactivity. It’s no surprise that sedentary behavior has adverse health effects, potentially leading to an increased risk of overall mortality.

Going for a daily walk is a great place to start (if you aren’t already doing this). And consider picking up the pace: a new meta-analysis in the British Journal of Sports Medical reveals that people who walk at a faster pace reduce their risk of type 2 diabetes by 39 percent compared to those who walk at a leisurely speed. Specifically, walking at a rate of 2.49 miles per hour or faster appears to be the most beneficial, regardless of the overall volume or duration of walking.2

Tired of the same old, same old? Try something creative and unexpected, such as: 

  • Standup paddleboard yoga — combines the fun of paddleboarding with the mindfulness of yoga for a unique and engaging workout experience. 

  • LARPing (Live Action Role Playing) involves acting out characters in costume while engaging in physical activities. 

  • Family sporting activities or community runs/walks 

  • Trying out new dance styles or taking dance classes  

  • Virtual reality fitness games  

4. Combat Chronic Stress for Good

Energy, motivation, and willpower are not finite. Chronic stress and anxiety can quickly zap your strength and make it difficult to pursue your goals. And when stress mounts, willpower can quickly crumble, and the default is usually to fall back into old, unhealthy patterns.

One of the best anti-stress strategies is meditation. Make time to meditate. Studies show that even 13 minutes of meditation daily can help lift your mood and alleviate stress.3

HonoPure 98% Pure Honokiol, a researched extract from magnolia bark, can help calm stress, promote mental clarity, support deep sleep, and enhance neurological function. This powerful ingredient has also been shown to increase well-being while actively supporting other key areas of health on a cellular level, including antioxidant activity.*

5. Work On Your Goals Early in the Day

Research shows that our willpower is like fuel in a car — it only lasts so long during the day before it eventually runs out. To avoid running out of ‘gas’ and losing motivation, try to focus on your New Year’s Resolutions early in the morning when willpower is at its strongest. If your goal is to eat healthy, for example, don’t wait until dinner to start as you’ll likely lose your self-control to the dessert platter. When you work on your goals earlier in the day, your willpower will help you complete your task and give you the boost of confidence and motivation to continue.

It’s also important to make it YOUR goal. We’re constantly told to do better, be happier, and have more. As a result, your goals might become something that’s not our own. Well-meaning friends and family may also have expectations that don’t align with what you truly want. It’s important, then, to search inside yourself and decide what goals are most important to you and not other people. What drives your passion? What are you deeply committed to that you want to focus on in the coming year? Choosing a goal that makes you feel truly happy and fulfilled will increase the chances you’ll stick with it. 

6. Get Your Daily Dose of Vitamin Sunshine

Numerous studies link low levels of vitamin D with depression, weakened immune function, osteoporosis, and many other health issues. For example, researchers found that people deficient in vitamin D have a “significantly higher risk of depression” than those with normal levels of the nutrient.  Another meta-analysis published in the British Medical Journal found that supplementing with vitamin D was related to a 16% decreased risk of cancer mortality.4

Our ancestors spent considerably more time outside in sunny environments than we do — and even when we are outside today, we often use sunscreen. As a result, the body synthesizes less vitamin D, contributing to high levels of vitamin D deficiency in this country.

You can boost your vitamin D levels by spending 15–20 minutes in the sun daily. Make sure to expose an area of your skin that has no sunscreen (e.g., your arms). Unfortunately, sitting by a sunny window will not count as sun exposure — most glass cuts off exposure to UVB rays, which produce vitamin D.

Getting vitamin D from food alone can be tough, as the top sources — fish liver and organ meats — are not popular foods in this country. You can get smaller amounts of vitamin D from oysters, eggs, salmon, sardines, dairy products, and soy milk. But this generally isn’t enough to correct a deficiency.

Mushrooms are a good source of vitamin D, particularly shiitake mushrooms.5 Reishi, ganoderma, and lentinus, are also good sources, particularly when they’re exposed to sunlight. Taking vitamin D3 supplements or medicinal mushrooms every day can be an effective way to ease mood imbalances, while also supporting immune and overall health.

Also, it may be worthwhile to see if you have one or both vitamin D mutations through a DNA test — mutations in the CYP2R1 and CYP27B1 genes reduce your body’s ability to convert vitamin D to its active form. In these cases, you may need higher doses of vitamin D to achieve optimal levels.

Note: ecoNugenics products that contain vitamin D include ProstaCaid and Ten Mushroom Formula (a whole-food source of vitamin D). 

7. Protect Your Body from Excess Inflammation

For all the health problems it causes, inflammation is a good thing at the most basic level — it’s an essential part of the body’s natural protective and repair response to threats such as germs, toxins, and injury. This type of short-term inflammation for acute situations is not just healthy but necessary for survival. But unfortunately, our inflammatory mechanisms can easily be thrown off balance by a variety of triggers, such as poor diet choices, stress, and exposure to environmental pollutants. And once this happens, the body starts pumping out inflammation continuously, rather than just during temporary serious conditions.

The health-damaging, age-accelerating effects of chronic inflammation include complex, degenerative diseases like autoimmune issues, cancer, and heart disease.

PectaSol Modified Citrus Pectin is a natural supplement derived from citrus peels that rejuvenates every part of your body by revitalizing your cells, defending against pro-aging proteins in the body, and supporting healthy inflammation and immune responses. PectaSol undergoes a proprietary process allowing it to enter the bloodstream to bind and block galectin-3, a naturally occurring protein in the body that, when overexpressed, can fuel inflammation, speed up aging, fuel abnormal cell behavior, harden tissues and organs, and wreak havoc throughout the body.*6

8. Nourish Your Gut Every Day

The ancient Greek philosopher Hippocrates said, “All disease starts in the gut,” and modern science is now supplying evidence for the correlation between a balanced gut and a healthy immune system. A review of studies, published in the Annals of Nutrition & Metabolism, concluded that consuming probiotics has positive effects on the immune system, including the ability to regulate allergies. To enhance gut flora diversity, it is suggested to concentrate on plant-based and fermented food and take a probiotic after antibiotics to help recover beneficial bacteria. Additionally, it is beneficial to incorporate a high-quality probiotic into your daily routine to help support a balanced gut microbiome.7

9. Choose Natural Personal Care and Household Products

What you choose to put onto your body and what products you use in your home matter, too.8 For starters, replace plastic wrap with glass or metal containers, and wrap sandwiches and cheese in wax paper. Explore reusable storage bags — many are now made of food-grade PEVA silicone recyclable material that is free of PVC, lead, chloride, and BPA. Make a New Year’s resolution to purchase more natural beauty products, household cleaners, laundry detergents, and personal care products to create a healthier environment for yourself and your family.

10. Join Our 28-Day Jumpstart Detox Reset

Want to take your health to the next level, rejuvenate your body and mind, improve your skin, lose weight, and more? We are excited to announce the launch of our first-ever 28-Day Jumpstart Detox Reset, starting live on Feb. 1, 2024. This doctor-guided program, led by noted detox expert Lauren Tessier, ND, is designed to gently and safely cleanse your body of toxins, pesticides, heavy metals, and more.  

Your body can only do so much, and when it’s overburdened with chemicals and pollutants, toxin buildup can lead to damaged cell membranes, deplete key nutrients, and affect the body’s ability to naturally detox on its own. For the program, you’ll use ecoNugenics Detox Rescue products, featuring clinically researched ingredients designed to gently and safely detox your body — no harsh side effects or flulike detox symptoms.

Here’s a snippet of what’s included in the program:

✓ Comprehensive Step-by-Step Detox Guide 

✓ 4 Weekly Doctor-Led Webinars + PDF Transcripts  

✓ 4 Weekly Expert-Led Live Q&A Sessions 

✓ Guest Lectures from Experts on Essential Oils, IV Therapy, and more 

✓ Delicious Detox Recipes + Meal Plans 

✓ Online Portal for all Information, Videos, and Protocols  

PectaSol Hand Mixer 

ecoNugenics Detox Rescue Bundle supplements 


Give yourself the gift of lasting health — it will be one of the best things you ever do for yourself. Register here!

The quiet winter months can be a great time for self-reflection. Give yourself time for introspection and contemplation. Center yourself, look inside, and decide what goals and dreams are most important to you. Simply carving out time to do so means you’re already on your way to realizing your most personal and important dreams — remember, taking time for yourself is essential for your health and well-being. And above all else, cultivate your inner love and compassion for yourself and others. Watch as your motivation and happiness expand from a simple New Year’s Resolution to a rich, joy-filled life.

Best wishes for a New Year filled with peace and healing! 


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  1. Jayedi A, Zargar MS, Emadi A, Aune D. Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis. Br J Sports Med. 2023 Nov 28:bjsports-2023-107336. 

  1. Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019 Jan 1;356:208-220. 

  1. Zhang Y, Fang F, Tang J, et al. Association between vitamin D supplementation and mortality: systematic review and meta-analysis. BMJ. 2019 Aug 12;366:l4673. 

  1. Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018 Oct 13;10(10):1498.  

  1. Ibarrola, J., Matilla, L., Martínez-Martínez, E. et al. Myocardial Injury After Ischemia/Reperfusion Is Attenuated By Pharmacological Galectin-3 Inhibition. Sci Rep 9, 9607 (2019). 

  1. Sharifi-Rad J, Rodrigues CF, Stojanović-Radić Z, et al. Probiotics: Versatile Bioactive Components in Promoting Human Health. Medicina (Kaunas). 2020 Aug 27;56(9):433. 

  1. Environmental Working Group: https://www.ewg.org/research