Eight Health Habits That Support Foundational Wellness in 2025

Health and wellness trends are everywhere—think infrared saunas, biohacking gadgets, and miracle supplements. It’s easy to lose sight of what truly matters. But when it comes to achieving lasting vitality, science and performance experts are in agreement: consistent, foundational health habits matter far more than the latest fads.

In 2025, prioritizing these daily habits isn’t just a recommendation—it’s necessary. From better sleep to simple nutrition, these core behaviors improve mental clarity, physical durability, and long-term well-being. Whether you’re a weekend warrior or simply want to feel better day to day, building strong foundational health sets the stage for everything else.

In this week’s episode of The Rest Factor Podcast, we sit down with Kelly & Juliet Starrett to discuss the 8 foundational health habits—what they call “The Eights”—that anyone can build into their daily routine to improve recovery, energy, and long-term wellness.

What Are Foundational Health Habits?

Foundational health habits are the repeatable, sustainable actions that create the base layer of a healthy lifestyle. Unlike short-term diets or fitness challenges, these habits build long-term resilience. Think of them as “base camp” for your body—supporting your immune system, joints, mental wellness, and energy levels.

These include high-impact practices like getting enough sleep, moving daily, eating whole foods, and intentionally designing your environment to support healthy choices. They align with both ancient common sense and emerging science. In other words, they're timeless and trending for a reason.

Why Are Foundational Health Habits So Effective?

1. Stick to a Consistent Sleep Schedule

Maintaining a regular sleep-wake cycle is one of the most effective ways to support the body's circadian rhythm. You can optimize sleep by setting a structured bedtime and wake-up time that remains constant, even on weekends.

Many people try to leap into complex fitness routines or therapeutic supplements without mastering the basics. That’s like climbing Everest without acclimating at base camp. Professionals like Juliet and Kelly Starrett—creators of the Starrett System—have shown that long-term durability starts with eight non-negotiable pillars that anyone can implement.

What we see are a lot of people who are laying in a red bed, throwing away their black spatula, avoiding seed oils, taking a ton of supplements... but they've skipped over the basics and the basics are the principles." - Juliet Starrett

When these core wellness habits become consistent, your body becomes less fragile, our energy stabilizes, and your health becomes responsive — not reactive.

The 8 Daily Health Habits for Lifelong Resilience

The following eight habits, based on the Starrett System, are low-cost, high-reward behaviors that foster foundational wellness in 2025 and beyond

1. Sleep Quality: Target 8 Screen-Free Hours in Bed

Sleep isn’t just for rest—it’s for repair. High-quality sleep restores brain function, regulates hormones, and bolsters your immune system.

Tips:

• Establish a wind-down routine an hour before bed.
• Avoid screens (phones, TVs, laptops) to enhance melatonin production.
• Aim for at least 8 hours of sleep time, not just time in bed.

2. Daily Movement: 8,000+ Steps to Stay Durable

Walking and NEAT (non-exercise activity thermogenesis) may be simple, but their impact is immense. Movement keeps muscles active, encourages lymphatic flow, and enhances mental clarity.

Tips:

• Schedule post-meal walks to support digestion and blood sugar.
• Use a step counter or phone app to audit your average steps.

As Kelly Starrett, a doctor of physical therapy, emphasized on the Rest Factor Podcast:

Walking is not optional... 8,000 steps reduces your all-cause mortality by like 51%."

3. Nutritional Basics: 800 Grams of Fruits & Veggies

Getting 800 grams (or roughly 3-4 cups) of produce daily provides your body with vital fiber, vitamins, and antioxidants. It’s also a major deterrent against ultra-processed foods.

Tips:

• Shop the perimeter of the grocery store where whole foods live.
• Include colorful fruits and greens in each meal.

4. Protein Intake: 0.8g Per Pound of Bodyweight

Protein isn't just for athletes—it supports recovery, immune strength, and prevention of muscle loss, especially as we age.

Tips:

• Keep portable protein options (e.g., boiled eggs, Greek yogurt) on hand.
• Add quality protein to breakfast to stabilize hunger throughout the day.

5. Outdoor Time: 180 Minutes Per Week

Time in nature improves sleep quality, elevates mood, and increases physical activity. It’s also a tactile way to reduce stress.

Tips:

• Walk or stretch outside during lunch breaks.
• Combine outdoor time with play or joyful movement.

6. Tissue Maintenance: Daily Mobility or Soft Tissue Work

Foam rolling, self-massage, or trigger point release can help prevent injury and restore range of motion—especially for sedentary workers.

Tips:

• Keep mobility tools (lacrosse balls, rollers) next to the couch.
• Pair 10 minutes of mobility with your favorite TV show.

7. Floor Sitting: 30 Minutes a Day

Sitting on the floor changes your hip, ankle, and knee function by default. It engages different muscle groups that couches don’t support.

Tips:

• Sit cross-legged, knees bent, or in a squat when reading or relaxing.
• Change positions often.

8. Joyful Movement: 80 Minutes of Recreational Activity

Play restores the emotional and mental joy that drives consistency. Engaging in fun physical activity reduces stress and strengthens connection to movement.

Examples:

• Shoot hoops, hike with friends, or dance in your kitchen.
• Try group fitness with a social component.

How to Start Building Healthy Habits without Overwhelm

Trying to change everything at once often backfires. Instead, follow an incremental change strategy—a proven, research-backed way to build sustainable habits that stick.

Start with an Audit

Assess where you currently stand:

• How much sleep are you getting?
• Are you averaging 8,000 daily steps?
• How many servings of produce and protein are you eating?

Tools like sleep tracking apps, step counters, and food logs can provide clarity and momentum.

Make Your Environment Work for You

Environment matters. Reduce friction for your good habits:

• Keep fruit visible on your workstation.
• Replace your desk chair with a yoga ball or floor seat.
• Create a tech-free zone around your bed to support sleep.

Anchor Habits to Daily Routines

Habit stacking—adding a new action to an existing routine—is a science-backed way to make changes last.

• Do your mobility work right after brushing your teeth.
• Walk during a daily phone call.
• Journal before bedtime to help with sleep.

As Juliet Starrett noted with real-life practicality on the Rest Factor Podcast: "

We are just like everybody else. We're busy. We're time crunched. We are tired at the end of the day, and we just want to make it easy to do the right thing."

Final Thoughts: Wellness Is Built, Not Hacked

Foundational health isn’t about extremes—it’s about showing up daily. In 2025, prioritize habits that are proven, accessible, and repeatable. Forget the fads. Master the basics. That’s how you build a durable, feel-good body for life.