Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with ​IM8

Today's newsletter at a glance:

• Reflection on 2025

• 7 Health Habits that Could Change Your Life in 2026

• Nothing Changes If Nothing Changes

It's hard to believe that 2025 is almost behind us.

However, I think it's important to reflect on the year as a whole.

What went well? What failed? What did I change my mind on? What do I hope to continue next year? What will I try to leave behind?

These reflective questions create perspective to define our most significant opportunities.

To set you up for a happier, healthier 2026, I have compiled a list of suggestions for daily or weekly habits that could change your life.

Small Health Habits that Compound

1. Set an alarm to go to bed

A great night's rest starts the night before. We obsess over the time we need to wake up in the morning, while many times overlooking the time we get into bed.

It's much easier to wake up early when you go to bed early. Frequently, I find myself watching a show, reading on my phone, or staying up late working and losing track of time. That's why setting an alarm reminds me that every extra minute tonight affects my tomorrow.

2. Get outside and get sunlight into your eyes

It's common to overlook free, low-effort habits. Getting outside and getting natural sunlight into your eyes is an example.

Starting your day with early-morning sunlight is one of the most powerful tools we have, as it resets our circadian rhythm, or our internal clock.

We spend most of our time inside, staring at screens under artificial light. Getting sunlight into your eyes (refrain from looking directly into the sun) is easy, free, and will make a massive impact on your overall health.

3. 10-20 minute walk after a meal

Pairing well with the last habit is going on a walk after a meal.

The incidence of obesity and type 2 diabetes is rising faster than ever. This is primarily due to high-calorie diets and low activity. Therefore, the energy we are eating isn't being burned.

A simple way to combat this is to go on a 10-20 minute digest walk. A quick walk can help you manage your blood sugar levels. Movement, such as walking, will take the circulating glucose from your meal and deliver it to your muscles.

4. Eliminate alcohol

Removing alcohol has been the most transformative decision I have made in my adult life.

I was a social drinker. I enjoyed pairing wines with food at dinner. What I couldn't come to grips with is that I was making an effort to nail all the health pillars (eat clean, exercise, etc.) and then knowingly poison my body on the weekends.

Now, every morning and every day are the same.

Clarity has become the new default.

I encourage you to at least consider cutting out alcohol and experience the difference yourself.

5. 1 day per week of high-intensity exercise

VO2 max is the single most important indicator of longevity.

VO2 max measures how well our heart and lungs deliver blood, nutrients, and oxygen throughout the body.

A proven way to increase your VO2 max is with high-intensity training. One day a week of pushing yourself.

6. Keep a water bottle with you to hydrate

I struggle with staying hydrated. Hours of long surgeries, seeing patients in my office, and in the hospital, make it challenging to stay hydrated.

A simple reminder is to keep a water bottle with you throughout the day.

7. Lift weights

Muscle mass and strength are both crucial for healthspan. Muscle gives you the ability to live life on your own terms, especially through midlife and after.

Weight training and resistance training aren't reserved solely for bodybuilders. Most of us should be using lifting to maintain muscle mass and combat sarcopenia (age-related muscle loss).

Nothing Changes if Nothing Changes

Most of us fear change, but what we should really fear is staying the same.

If you continue to make the same choices, then you will get the same outcome for better or for worse.

Keep your goals realistic. Achieving positive habits 80% of the time can lead to significant progress.

Don't focus on perfection. Focus on progression.

Start small.

Start implementing one of these habits into your daily routine tomorrow.

Make the change today.

"Do something for a day, and the results are unrecognizable.

Do something daily for a year, and the results are unfathomable."

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Only the best,

Jeremy London, MD

P.S. Don't forget to follow my podcast for free on ​Spotify​ or ​Apple Podcasts