Do What You Can Do

DO WHAT YOU CAN DO! Your cells will thank you.

Every Cell in Your Body is a Battery, literally a battery!

Your body is electric!  Every single cell functions like a tiny battery, generating and storing energy to keep you alive and thriving.

Here’s how it works:

Your cells rely on mitochondria—the powerhouses—to produce ATP (adenosine triphosphate), the energy currency that fuels everything from brain function to muscle movement.

Electrolytes = Conductors
Minerals like magnesium, potassium, and sodium help charge your cells, ensuring smooth nerve signaling, muscle contractions, and hydration balance.

Light Fuels Life

Red & near-infrared light enhance cellular energy by stimulating mitochondria, improving ATP production, and boosting healing, metabolism, and overall vitality.

What Drains Your Cellular Battery?

🚫 Stress & poor sleep
🚫 Nutrient deficiencies
🚫 Toxin overload
🚫 Dehydration

How to Recharge Your Cells Naturally:

✅ Get sunlight & use red light therapy
✅ Stay hydrated with electrolytes
✅ Eat mitochondria-loving foods (healthy fats, leafy greens, & antioxidant-rich berries)
✅ Move your body daily

Your energy is in your hands! Treat your cells like the batteries they are, and they’ll power you to feel your best.

We are surrounded by toxins 24/7. From the air we breathe to the food we eat and even the products we use, our bodies are constantly battling energy drains.

But here’s the good news: you don’t have to be perfect to make a difference! Instead of feeling overwhelmed, focus on what you can do to keep your cells fully charged.

✅ Swap plastic for glass 🥤 (Bye-bye BPA!)
✅ Filter your water 💧 (No more chlorine & heavy metals!)
✅ Eat real, whole foods 🥑🥬 (Ditch processed junk!)
✅ Get daily movement 🚶‍♀️ (Boosts circulation & detox!)
✅ Use Red Light Therapy 🔴 (Supports mitochondrial energy!)
✅ Prioritize quality sleep 😴 (Your body’s repair time!)

Small, consistent changes lead to BIG results.

You don’t have to do it all at once—This is where adopting the mindset of “Do What You Can!” becomes essential in keeping your energy levels fully charged.

At Healthy Gut = Healthy Brain, we implement simple yet effective strategies to reduce toxic exposure and support overall well-being. While this list isn’t exhaustive, it’s a great place to start! Let’s break it down room by room for practical changes you can make today.

Health Starts with Restorative Sleep!

Bedroom: Your Healing Sanctuary

Restorative sleep is integral for healing, cellular repair, and overall well-being. Your bedroom should be a place of deep rest, safety, and renewal. Here’s how to make it an actual healing space:

Minimize Technology & EMF Exposure

• No electronics in the bedroom – If you use your phone as an alarm, replace it with a battery-powered alarm clock.
• Unplug unnecessary devices – Even when turned off, electronics emit electromagnetic fields (EMFs) that can disrupt sleep.
• Use airplane mode – If you must have your phone in the room, put it on airplane mode and away from your bed.
• No Wi-Fi at night – Consider turning off your Wi-Fi router before bed to reduce EMF exposure.

Support Your Circadian Rhythm

• Stop blue light exposure – Screens disrupt melatonin production and wreak havoc on circadian cycles.
• Night lights – Use red or amber instead of harsh blue/white lights.
• Dim lights – Dim the lights an hour before bed and opt for candlelight or salt lamps.
• Sunlight exposure in the morning helps reset your circadian rhythm – Aim for 10-20 minutes of sunlight exposure first thing in the morning.

Create a Non-Toxic Sleep Environment

• No synthetic bedding or harsh laundry detergents – Use organic cotton, linen, or bamboo sheets.
• Avoid fabric softeners – They coat your bedding with petrochemical residues and disrupt hormones.
• Minimize microplastics – Choose natural fiber pillows, blankets, and mattress protectors.
• How old is your pillow/mattress? – Replace pillows every 1-2 years and consider a non-toxic, organic mattress.

Optimize Air Quality

• No artificial air fresheners or candles – Use beeswax candles, essential oil diffusers, or fresh plants.
• Invest in an air purifier – Especially if you have allergies, are exposed to mold, or live in an urban area.
• Keep your bedroom dust-free – Vacuum with a HEPA filter and wash bedding weekly in hot water.
• Houseplants for air purification – Consider snake plants, peace lilies, or aloe vera to improve air quality.

Temperature & Sleep Hygiene

• Ideal sleep temperature: 60-67°F (15-19°C) – A cooler room promotes deeper sleep.
• Blackout curtains – Keep your bedroom dark to optimize melatonin production.
• Weighted blanket for stress relief – Helps reduce anxiety and promotes deeper relaxation.
• No pets in the bed (if possible) – While comforting, they can disrupt sleep cycles.

Prepare Your Body for Sleep

• No caffeine after 2 PM – Even small amounts can affect your sleep quality.
• Magnesium supplement or bath – Magnesium helps relax muscles and calm the nervous system.
• Grounding (earthing) – Walking barefoot outdoors or using a grounding mat can improve sleep quality.
• Journaling or gratitude practice – Helps unload mental stress before bed.
• Set a sleep schedule – Go to bed and wake up at the same time every day, even on weekends.

Transform Your Bedroom into a Sanctuary

By making small changes, you can dramatically improve your sleep quality, which impacts every area of your health. Start where you can and keep progressing toward a sleep-friendly environment!

Clean Eating Starts in the Kitchen!

Kitchen: Your Health Command Center

The food you eat directly impacts your health. Your kitchen should contain clean, fresh, and nourishing foods. Here’s how to make it a health-boosting space:

Dump the Plastics & Processed Foods

• Ditch plastic containers & cookware – Use glass, stainless steel, or cast iron instead.
• No plastic utensils or storage – Opt for wood, bamboo, or stainless steel.
• Avoid foods in plastic packaging – Microplastics can leach into food, affecting your health.
• Clean out your pantry – Toss ultra-processed foods and those with preservatives, artificial colors, and added sugars.

Choose Real, Whole Foods

• Eat fresh & clean – Prioritize organic, grass-fed, and fresh-caught options when possible.
• No seed oils – Replace with extra virgin olive oil, coconut oil, or grass-fed butter.
• Avoid sugar & artificial sweeteners – Choose natural options like honey or maple syrup (in moderation).
• Limit fast food – Cook at home with fresh, whole ingredients.
• Say no to soda – Replace with filtered water, herbal teas, or homemade infused water.

Food Storage & Cooking Safety

• Use glass or stainless steel containers – Never store hot food in plastic.
• Avoid non-stick cookware – Use cast iron, stainless steel, or ceramic.
• Ditch microwaves – Use a stovetop, oven, or an InstaPot.

Mindful Eating & Advocacy

• Know what’s on your kids’ school menu – Advocate for healthier school options.
• Drink clean water – Distill your water and store it in glass or stainless steel.
• Use your coffee cup – Avoid disposable to-go cups with plastic linings.

By making tiny yet impactful changes in your kitchen, you create a foundation for better health. Start simple and build habits that support your body and mind!

Eat as Clean as You Can!

Your kitchen is the heart of your home, and what you eat directly impacts your health. Here’s how to ensure your kitchen supports clean, nourishing choices:

Clean Out Your Pantry

• Toss processed foods – If it has a barcode, a long shelf life, or artificial ingredients, it’s time to let them go.
• Ditch seed oils – Avoid canola, soybean, and vegetable oils. Opt for olive oil, coconut oil, or grass-fed butter.
• Reduce sugar intake – Consume far less than the average diet recommends.
• Avoid artificial colors and preservatives – Your body doesn’t need to be preserved before its time!
• Skip gluten – Even gluten-free alternatives aren’t always better.
• Eliminate soda – No more sugary or artificially sweetened drinks.

Choose Whole, Fresh Foods

• Grass-fed, grass-finished meat when possible.
• Wild-caught seafood over farm-raised.
• Fresh foods over-packaged items – If they come in plastic with an expiration date, don’t make them the staple of your diet.
• Avoid foods that feed mold – Regular coffee and certain nuts contain high mold levels.

Reduce Toxic Cooking & Storage Methods

• Don’t microwave food – It alters the natural structure of what you eat.
• Use non-toxic cookware – Avoid Teflon and non-stick coatings; use stainless steel, cast iron, or ceramic.
• Ditch plastic kitchenware – That black plastic spatula? Replace it with wood or stainless steel.
• Store food in glass – Especially if it’s hot, never put it in plastic.
• Bring your own coffee cup – Reduce exposure to plastics in disposable cups.

Advocate for Healthier Food Choices

• Know what your kids eat at school – If it doesn’t meet your standards, take action!
• Community – Organize with parents to push for better options.
• Encourage clean, whole foods in hospitals and prisons – Everyone deserves proper nutrition.

Drink as Clean as You Can

• Distill your own water – Add minerals back after purification.
• Use glass or stainless steel bottles – Quit buying drinks in plastic.

Bathroom: Detox Your Personal Care Routine

Eliminate Toxins from Your Daily Routine

• Read labels – Avoid lotions, shampoos, and soaps with parabens, phthalates, artificial fragrances, and sulfates.
• Ditch toxic toothpaste – Use fluoride-free, non-toxic alternatives.
• Choose clean beauty products – Opt for mineral-based, natural makeup and skincare.
• Filter your shower water – Install a shower filter to reduce chlorine and heavy metals.
• Say no to synthetic air fresheners – Use essential oils or natural sprays.
• Minimize plastic – Swap plastic toothbrushes, razors, and bottles for bamboo or glass alternatives.
• Avoid antibacterial soaps – They can disrupt your microbiome.
• Switch to organic cotton products – Tampons, pads, and personal care items should be free from pesticides and chemicals.

By making mindful choices in your bathroom, you reduce toxic exposure and support overall well-being.

Living Room: A Space for Well-Being

Your living room is where you relax, unwind, and spend time with family. Here’s how to make it a health-conscious and toxin-free space:

Reduce EMF & Toxins

• Limit smart devices – Unplug Wi-Fi routers, smart TVs, and Bluetooth speakers when unused.
• No artificial air fresheners – Use essential oil diffusers or open windows for fresh air.
• Minimize VOC exposure – Choose low-VOC paints, natural furniture, and toxin-free rugs.

Improve Air Quality

• Air-purifying plants – Spider plants, ferns, and peace lilies help remove toxins.
• Open windows daily – Fresh air is crucial for ventilation and removing indoor pollutants.
• Vacuum regularly with a HEPA filter – Reduces allergens, dust, and toxins.

Mindful Media & Lighting

• Reduce screen time – Encourage book reading, puzzles, and social interactions.
• Use warm, soft lighting – Opt for LED bulbs that mimic natural light to protect circadian rhythms.

Basement & Attic: Clean & Toxin-Free Storage

Basements and attics are often overlooked but can harbor toxins, mold, and dust. Keep these spaces clean and organized:

Prevent Mold & Humidity

• Use a dehumidifier – It keeps moisture levels low and prevents mold growth.
• Check for leaks & water damage – Repair any damp areas immediately.
• Store items in airtight containers – Protects against dust, mold, and pests.

Declutter & Organize

• Toxins – Dispose of old paints, chemicals, and toxic cleaners properly.
• Use natural pest deterrents – Avoid chemical sprays; use essential oils and traps.
• Rotate storage – Don’t keep unnecessary clutter; donate or recycle what you don’t use.

Keeping your living spaces, basement, and attic clean creates an environment that supports health, clarity, and well-being!

Car: A Mobile Safe Haven

Your car should be a clean and toxin-free space since we spend significant time commuting. Here’s how to keep it healthy:

Air Quality

• Avoid air fresheners – Use essential oil diffusers or activated charcoal bags instead.
• Regularly clean vents & filters – Prevents buildup of mold and dust.
• Keep windows cracked when parked – Helps air out toxins from plastics.

Reduce EMF Exposure

• Use wired connections instead of Bluetooth when possible.
• Limit phone use in the car – Reduce radiation exposure.

Minimize Toxic Materials

• Avoid plastic water bottles left in the car – Heat releases chemicals.
• Use non-toxic interior cleaners – Opt for vinegar, baking soda, or natural sprays.

Yard: A Healthy Outdoor Space

Your yard should be a safe, chemical-free environment where you can connect with nature.

Avoid Toxic Chemicals

• No chemical pesticides or fertilizers – Use organic alternatives.
• Plant pollinator-friendly plants – Attract bees, butterflies, and beneficial insects.

Create a Safe Outdoor Space

• Use natural mulch instead of rubber or synthetic.
• Grow your own food – Start with herbs, vegetables, and fruit trees.

Keeping your car and yard clean and toxin-free creates a holistic, healthy lifestyle!

Reducing Microplastic Exposure: A Hidden Threat

Microplastics are an emerging health concern, infiltrating our air, water, and food. These tiny plastic particles are linked to various health problems, including respiratory issues, hormone disruption, and gut imbalances. While avoiding microplastics is nearly impossible, you can minimize your exposure and protect your health.

How Microplastics Enter Our Bodies

• Inhalation – Microplastics are present in household dust, car interiors, and outdoor air pollution.
• Ingestion – Processed foods, bottled water, and fresh produce can contain microplastic contaminants.
• Skin Absorption – Personal care products, synthetic clothing, and plastic-based hygiene items may leach microplastics into your skin.

Steps to Reduce Microplastic Exposure

• Filter your water – Use a high-quality filtration system to remove microplastics from tap water.
• Avoid bottled water – Microplastics leach from plastic bottles, so opt for reusable glass or stainless steel containers.
• Minimize synthetic fabrics – Polyester and nylon shed microplastics when washed. Choose natural fibers like cotton, wool, or linen.
• Use a HEPA filter – A HEPA air purifier can help reduce airborne microplastic particles in your home.
• Dust and vacuum regularly – Household dust contains microplastics from furniture, textiles, and other plastic-based materials.
• Ditch plastic kitchenware – Avoid cooking and storing food in plastic; use glass, ceramic, or stainless steel instead.
• Choose natural personal care products – Avoid products with microbeads, synthetic fragrances, or excessive plastic packaging.

Protecting Your Health from Microplastic Damage

• Support gut health – Eat fiber-rich foods and probiotics to strengthen your gut barrier against toxins.
• Increase antioxidants – Vitamin C, E, and polyphenols from berries and green tea can help neutralize plastic-related oxidative stress.
• Hydrate properly – Drinking clean, filtered water helps flush out contaminants.
• Be mindful of food sources – Opt for organic, minimally processed foods to reduce plastic exposure from packaging and additives.

By making these mindful choices, you can minimize your daily intake of microplastics and support your body’s ability to detoxify from environmental toxins. Small changes lead to lasting health benefits in your home and beyond.

Monitor Your Health “Yourself”

• Know your vitamin D levels – Testing is key to proper supplementation.
• Get tested for glyphosate exposure – It kills your microbiome, so protect yourself.
• Consider a GI Map, Mycotoxin, or Organic Acid Test – Understand your gut and overall health.