In this solo episode, Harry shares 10 simple but powerful actions you can take today to improve your health forever. Drawing on personal experience, research, and practical tools, he outlines a playbook designed to reduce stress, lower toxic load, and set a foundation for long-term vitality. From shower filters and food journals to strength training and meditation, these small changes can compound into lasting transformation.

Timestamps:
(00:00) Introduction: 10 actions for lasting health
(02:30) Shower filters & reducing toxic load
(09:30) Air filters, CO₂, and sleep quality
(14:30) The power of daily reading
(18:00) Water filters & hidden contaminants
(22:00) Sleep before 10 p.m. & circadian rhythm
(27:00) Meditation, mindfulness, and scripture
(30:30) Food journaling & blood work insights
(34:30) Walking 10–15k steps daily
(37:30) Strength training, real food, and sunlight

*LINKS*

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#419 Harry Gray: 10 Actions You Can Take Today to Improve Your Health Forever

The Meat Mafia Podcast