The Ultimate Health & Wellness Cheat Sheet
You don’t have time to listen to 18,000 hours of health podcasts. We summarized the best insights for you.
In the fast-paced world we live in, staying on top of health and wellness advice feels like a full-time job. Between work, family, and daily responsibilities, who has time to listen to every expert podcast, read every study, or follow every wellness trend?
The good news? Someone did it for us.
Content creator Keltie O’Connor spent the last decade listening to 1-10 podcast episodes daily—primarily focused on health, wellness, and fitness. That’s roughly 18,250 hours of content. She recently distilled this massive amount of information into the top 18 actionable tips from the most reputable sources in the wellness domain.
Here’s what matters most, broken down by expert and category:
Mental Health & Brain Function
Morning Sunlight = Better Everything
Source: Andrew Huberman (Huberman Lab)
Getting sunlight exposure within the first few hours of waking increases early-day cortisol release. This isn’t just about waking up—it’s about:
- Preparing your body for quality sleep later
- Boosting immune function
- Improving metabolism and focus
- Regulating your circadian rhythm
EaseUp Connection: This aligns perfectly with building sustainable well-being habits. A morning routine that includes sunlight exposure can be paired with a quick breathing session from the EaseUp app to set the tone for your entire day.
The Gut-Brain Connection
Source: Dr. Mark Hyman (The Doctor’s Farmacy)
Your gut is often called the “second brain” for good reason. The connection between nutrition, protein intake, gut microbiome health, and mental well-being is undeniable. What you eat directly impacts your mood, anxiety levels, and mental clarity.
Stop Negative Thought Patterns
Source: Jay Shetty featuring Dr. Joe Dispenza
A seven-step process to rewire your thinking:
- Become aware of unconscious thoughts
- Challenge and reframe them
- Direct attention to positive thoughts
- Regulate emotions
- Practice breathwork
- Meditate
- Practice patience
EaseUp Connection: The EaseUp app’s Reflections (journaling) feature helps with steps 1-3, while the Breathing exercises directly support step 5. Combining these tools creates a comprehensive approach to mental wellness.
Physical Health & Longevity
Exercise Is the Best Longevity Drug
Source: Peter Attia (The Drive)
If a pharmaceutical company could bottle the health and lifespan benefits of exercise, it would be the best-selling drug of all time. Movement isn’t optional—it’s essential.
Getting Strong Matters More Than You Think
Source: Dr. Andy Galpin (Perform)
Strength training isn’t just about appearance. It’s about optimizing physical capability and quality of life. This includes:
- Hypertrophy training (building muscle)
- Strength training (lifting heavy)
- Power training (explosive movements)
- Progressive overload (consistently challenging yourself)
Women: Lift Weights Without Fear
Source: The Skinny Confidential
Weightlifting won’t make women bulky. This myth needs to die. Strength training for women improves bone density, metabolism, functional movement, and overall quality of life.
Train According to Your Cycle
Source: Dr. Stacey Sims
For women, the low hormone phases (days 1-14, from bleeding to ovulation) are ideal for power and strength training due to higher energy levels and better recovery potential.
EaseUp Connection: The Move feature in EaseUp offers guided mobility exercises designed specifically for people living sedentary lifestyles or working desk jobs—making it easy to introduce movement without intimidation.
Essential Nutrients & Supplementation
Omega-3s Are Non-Negotiable
Source: Dr. Rhonda Patrick (Found My Fitness)
Omega-3 fatty acids are critical for preventing chronic health conditions and combating aging-related diseases. Look for supplements with:
- Triglyceride form
- Low oxidation status
- High EPA and DHA concentration
Vitamin D: The Most Important Nutrient
Source: Gary Brecka (The Ultimate Human)
Vitamin D functions more like a hormone than a vitamin due to its influence on:
- Body processes and metabolism
- Immune function
- Brain health
- Blood pressure regulation
Recommended dosage: Minimum 5,000 IU combined with 120mg of vitamin K for optimal absorption.
Electrolytes Matter
Source: Multiple podcasts
Proper electrolyte balance improves energy, workout performance, and hydration. The science-based ratio recommended: 1,000mg sodium, 200mg potassium, and 60mg magnesium.
Productivity & Mental Performance
The Three To-Do Rule
Source: Tim Ferriss (The Tim Ferriss Show)
Never have more than three major tasks on your daily to-do list, especially those causing anxiety. Block off 1-3 hours for these tasks and protect that time fiercely.
The 5-Second Rule
Source: Mel Robbins via Sammy Clark (Living with Intention)
When you have an idea or impulse to do something beneficial, count to 5 seconds before your brain kills it with overthinking—then just do it. This simple technique bypasses procrastination and analysis paralysis.
Train Your Focus
Source: Rich Roll Podcast featuring Andrew Huberman
Mental focus and visual focus are connected. Enhance concentration by:
- Anchoring your gaze on a specific object
- Restricting your field of vision
- Utilizing breathwork (like EaseUp’s breathing exercises)
- Optimizing light exposure, nutrition, and sleep
- Practicing mindfulness and temperature regulation
Weight Management & Body Composition
The Simple Formula That Works
Source: Mind Pump Podcast
Losing weight and gaining muscle comes down to:
- Calorie deficit
- Adequate protein intake
- Progressive overload in training
The key insight? Getting stronger is often more mentally satisfying and motivating than solely focusing on diet changes. Strength gains provide tangible progress markers that keep you engaged.
Best Exercises by Muscle Group
Source: Jeff Nippard
While we won’t list every exercise, the key takeaway is that specific movements are more effective for targeting each muscle group. Research-backed exercise selection matters more than just “working out.”
Debunking Common Health Scares
What You Don’t Need to Worry About
Source: Dr. Mike (The Checkup)
- AirPods and cell phone radiation: No perfect link between radio frequencies and cancer
- Sunscreen: Not all sunscreens are harmful, and sun exposure isn’t completely safe—avoid black-and-white thinking
- PFAS in leggings: While plastics are prevalent, the amount from leggings is minuscule compared to other sources
The lesson? Don’t let fear-mongering derail your wellness journey. Focus on what actually moves the needle.
Sleep & Recovery
Sleep Is Non-Negotiable
Source: Diary of a CEO
Quality sleep is the foundation of everything else. Without it, no amount of exercise, nutrition optimization, or supplementation will compensate.
The Big Picture
After analyzing thousands of hours of expert content, the core advice consistently circles back to these fundamentals:
✅ Morning sunlight exposure
✅ Vitamin D3 supplementation
✅ Omega-3 fatty acids
✅ Regular exercise (especially strength training)
✅ Quality sleep
✅ Adequate protein with nutrient variety
✅ Stress management through breathwork and mindfulness
The EaseUp Advantage: Rather than feeling overwhelmed by all this information, EaseUp integrates many of these principles into one simple app. With guided breathing exercises, mood tracking, reflective journaling, and mobility routines, you can address multiple pillars of wellness in just minutes a day.
Beyond Wellness: Balance Your Inputs
One final insight from Keltie’s journey: while health and wellness podcasts are valuable, balance them with other interests like financial health, content creation, daily news, and history. Wellness isn’t just about your body—it’s about cultivating a well-rounded, fulfilling life.
Your Next Step
You don’t need to listen to 18,000 hours of podcasts to feel better. You just need to take the first step.
Start with one habit:
- Get morning sunlight tomorrow
- Download EaseUp and try a 2-minute breathing exercise
- Add a 5-minute mobility routine to your day
- Journal for 3 minutes before bed
Small, consistent actions compound into transformational results.
Want to explore these practices further? Download EaseUp today and discover how simple well-being can be when the right tools meet evidence-based practices.
This blog post summarizes insights from “I Listened to 18,000 Health Podcasts, Here’s the Top 18 Tips” by Keltie O’Connor. For the full video and detailed explanations, watch here.
