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The High Performance Journal - April 1st, 2025

"Environment is the invisible hand that dictates behavior" - James Clear

When I think about getting in shape, one word comes to mind: Evergreen.

Timeless. Relevant. Always worth it.

Optimization isn’t about white-knuckling your way into a cold plunge—it’s about setting up your life so staying healthy feels effortless.

The secret? Your environment. Build one that makes healthy choices automatic, and boom—good health becomes evergreen.

In this newsletter, I’m breaking down exactly how I’d design the healthiest home on the planet.

You ready? Let's go 🔥

The Complete Guide To Creating The Healthiest Home On The Planet

When you look at a list like this, it may feel a little overwhelming. The way I've done it in my house was to treat it as a long-term project.

As they say, the best way to eat an elephant is one bite at a time.

🫁 Air: The Invisible Fuel

Your lungs process 11,000+ liters of air a day. That air either energizes or pollutes you.

• HEPA Filters: Use in bedrooms and main living spaces. These trap allergens, dust, bacteria, and mold spores. Look for models with activated carbon to reduce VOCs (Volatile Organic Compounds). The one I recommend is ​Jaspr​.
• Humidity Control: Ideal indoor humidity is 40–60%. Use a hygrometer to monitor. A humidifier in dry climates or a dehumidifier in humid zones can prevent respiratory issues and mold.
• Mold Prevention: Clean A/C units and dehumidifiers regularly. Check under sinks, behind washers, and near windows. Consider mold testing kits yearly. ​Here's the one I recommend​.
• Ventilation: Open windows when outdoor air quality is good. Use kitchen and bathroom exhaust fans frequently.

💧 Water: The Cellular Foundation

You're 60–70% water, so the quality of that water determines your internal chemistry.

• Water Filtration System: When it comes to water, we want to remove heavy metals, fluoride, chlorine, and microplastics as well as other contaminants. Either get a Reverse Osmosis System or a ​Berkey​. I prefer a Berkey because it keeps the right minerals in the water.
• Mineral Rebalancing: Add trace mineral drops or natural sea salt (like Redmond or Celtic salt) or electrolytes like ​LMNT​ to your drinking water to restore electrolyte balance.
• Filter Placement: If you choose an RO system, you want to keep it under the sink. If you use a Berkey, then obviously it's kept on your countertop. Plus, you'd want a whole-house pre-filter for showers and faucets.
• Water Testing: Use kits like ​Tap Score​ or check ​EWG’s Tap Water Database ​for your area.

☀️ Light: The Circadian Lever

Light is information. It tells your brain when to produce hormones, wake up, sleep, or feel hungry.

• Morning Light: Get sunlight in your eyes within 30 minutes of waking. Aim for 10–15 minutes. Preferably outside.
• Circadian Lighting: Cool/blue-toned in the morning (5000–6500K), warm/amber in the evening (2700K or lower).
• Blue Light Blockers: Use orange-tinted glasses after sunset to protect melatonin production. I recommend ​Roka's​ or ​Swannies​.
• Light Hygiene: Install dimmers, use lamps instead of overheads, and block streetlight intrusion with blackout curtains.

📡 EMFs: Invisible Stressors

Electromagnetic fields aren’t always visible, but they influence your body’s stress load, sleep, and inflammation.

• WiFi Hygiene: Turn routers off at night or put them on a smart plug timer. Avoid placing them near bedrooms or under desks.
• Hardwire Devices: Ethernet beats WiFi for both health and speed. Use adapters to connect laptops directly.
• Phone Habits: Use speakerphone or headphones. Avoid storing phones in pockets or bras. Airplane mode at night is your best friend.
• Grounding: Walk barefoot on natural surfaces (grass, dirt, sand) or use grounding mats at work or in bed.
  

🍴Kitchen: The Health Command Center

The kitchen can be a minefield of toxicity. Here's how to avoid it.

• Cookware: Use stainless steel, cast iron, or ceramic—ditch the non-stick unless it's ceramic-coated and PFAS-free.
• Chopping Boards: Ditch the plastic and go for titanium or wood.
• Food Storage: Glass > plastic. Especially for leftovers and anything acidic.
• Water Access: Install a filter at the tap or use a high-quality countertop system (mentioned above).
• Toxin-Free Cleaning: Use vinegar, castile soap, baking soda, or natural cleaning brands (no endocrine disruptors, thanks).
• Air Flow: Use a kitchen hood or crack a window—indoor air quality tanks during cooking without ventilation.

• Red Light At Night: This preserves night vision, minimizes melatonin suppression, and creates a calming environment, making it ideal for nighttime activities without disrupting circadian rhythms. You can get red tape or red incandescent bulbs from Amazon.

🛌 Bedroom: The Recovery Chamber

This is where your body regenerates and repairs, and also where the magic happens. Treat it like a sacred space.

• EMF-Free Zone: No phones on the nightstand. Use a battery-powered alarm clock. Turn off WiFi and Bluetooth devices.
• Blackout Everything: Even small LED lights can disturb sleep. Use blackout curtains, face masks, and black stickers to cover electronic lights.
• Air Quality: Bedroom should have a HEPA air purifier (​Jaspr​) and good humidity control.
• Mattress & Bedding: Opt for organic, toxin-free materials like latex, silk, wool, or cotton (​Avocado Green Mattress​). Conventional mattresses often off-gas VOCs.
• Sleep Enhancers: Consider white noise machines, magnesium (​Natural Stacks​), and glycine (​Thorne​) before bed, and a consistent wind-down routine with amber lighting or red light therapy.

🛁 Bathroom: Detox & Renewal Zone

• Shower Filters: Install a showerhead filter to remove chlorine, fluoride, and heavy metals. Protects your skin, hair, and lungs from chemical exposure. ​Jolie​ and ​Delta​ come highly recommended.
• Clean Products: Use paraben-free, phthalate-free, and fragrance-free body care. Swap in natural toothpaste (​Boka​), deodorant (​Salt and Stone)​, shampoo (​Roz​), and body wash (​Salt and Stone​).
• Mold Control: Run the exhaust fan for 10–15 minutes after showering. Wipe down wet surfaces and check grout and corners regularly.
• Lighting: Use red or amber night lights for evening use to protect melatonin. Adding a dimmer switch is highly recommended.
• Air & Scent: Avoid synthetic air fresheners. Use plant-based essential oils instead.

🧺 Laundry: Hidden Toxins No One Talks About

You wear your laundry all day. It touches your skin and is absorbed into your body.

• Detergents: Use non-toxic, fragrance-free options (​Molly’s Suds​, ​Branch Basics​, or homemade with washing soda and baking soda).
• Dryer Sheets: Avoid them entirely. Use wool dryer balls (​Everspring​) instead—add a drop of plant-based essential oil if you want scent.
• Fabric Softeners: These coat your clothes in chemicals that can disrupt hormones. Ditch them.
• Washer Maintenance: Clean your washer monthly with vinegar and baking soda to prevent mold and bacteria buildup.
• Clothing Materials: Prioritize natural fibers (cotton, wool, bamboo) that breathe better and hold fewer toxins than synthetics.

💻 The Optimized Office: Where High Performance Happens

• Lighting: Use circadian-friendly desk lamps or bulbs (blue-rich in AM, amber in PM). Bonus points for windows letting in natural lighting.
• Air Quality: Small HEPA (​Jaspr​) filter near your desk = better focus and lungs.
• Ergonomics: Invest in an adjustable standing desk (​Uplift​), ergonomic chair (Anthros​), and keyboard/mouse setup. Set your desk up ​like this​ for best ergonomics.
• EMF Hygiene: Use Ethernet where possible, keep the phone off your body, and turn on airplane mode when not in use.
• Blue Light: Screen filter or software (like ​f.lux​) + blue blockers in the evening.
• Plants: Boost oxygen and vibes. Snake plant, pothos, and peace lily are low-maintenance air purifiers.
• Under The Desk Treadmill: Turn your dead time into walking time using a small under-the-desk treadmill (​Urevo​)

Make Healthy Living Evergreen

Think your home is your health haven? Maybe. Maybe not. The stuff we use to clean, breathe, and drink might be quietly sabotaging us.

Start with the big players—air and water—then tweak what you can from there.

But avoid becoming obsessive. Your body’s been through worse, and your real superpower? Your mindset.

So don’t aim for perfect—aim for better. A few smart changes can make your home less of a toxic trap and more of a wellness sanctuary.

Onward and upward. 🚀

- Dan

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Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.