We are what we repeatedly do. Excellence, then, is not an act, but a habit. [Aristotle]
In our beautifully diverse and ever-changing world, there’s one thing that connects all human beings: we are all products of our environment.
Our environment affects the way we move, sleep, think, feel, and nourish our bodies. From a holistic standpoint, our unique reactions to our surroundings impact our physical health. For instance, sudden disruptions to your usual routine, like those we experienced during COVID-19, can cause erratic sleep patterns, add stress, decrease activity, or spur unhealthy eating habits. Even if you haven’t consciously noticed, these changes can take a toll on your immunity—right when you need it most.
The good news? You can rebuild positive habits to boost your immunity. Let’s get started with some information that many take for granted.
Our Bodies Respond to Our Environment
It’s vital to note that COVID-19 is not the first pandemic, and it won’t be the last. While there are various hypotheses about when a vaccine may be ready, no date is certain. That’s why it’s crucial to start a conversation about how we can protect our health now.
Not all illnesses are deadly pandemics. Yet, even common culprits like bacteria and viruses can wear us down.
Luckily, we humans have an evolutionary perk to help us along—resilience. When our bodies become vulnerable, our immune response is hard-wired to kick in. The marvel of our innate immune system is its ability to manage ever-changing signals from our environment. How does it do this?
Chemistry.
Our bodies have a complex system working in tandem with the nervous and immune system: the endocrine system.
The endocrine system regulates hormones—biochemical messengers that the body produces in response to signals. These signals can be good or bad, affecting us for better or worse.
Since hormones respond to signals, which types of signals do you want to send?
Your genetics load the gun. Your lifestyle pulls the trigger. [Dr. Mehmet Oz]
Input, Output, and Epigenetics
Did you know that your genes literally change based on signals they receive from the environment?
Epigenetics (epi meaning above, outside of, or around) is the scientific model for understanding how environmentally-influenced genetics undergo changes.
The revelation of epigenetics is astounding: we’re far more in control of our bodies than most of us realize. Our behaviour, environment, and habits can be utilized to improve immunity and brain power.
We are not slaves to our genetics.
Here’s how it works. To change the expression of our genes, you must start by changing your actions. Single actions may not make a difference on their own, but regular habits create significant biological impact over time through hormone signaling.
For example, a single healthy meal is good, but it won’t affect your gene expression like consistent nutritional habits will. As Aristotle said, “We find excellence in habits, not in single actions.”
At SoleFit, our Health Coaches offer Performance and Recovery Assessments using tools in our Recovery Lounge. Through experience, we’ve discovered many small, daily habits that fortify immunity and improve function. Here are a few to get you started.
Habit Stacking: Daily Good Actions That Bring Results
Want to send positive signals to your body and change your genes for the better? Try these simple routines. Repeat them often, and they’ll become effortless habits!
Wake up naturally, by your own volition
What does it do? Creates natural responses to your circadian rhythm without triggering a stress response.
Let your body wake you. Whether it’s sunlight or the sound of birds, allow your system to rise naturally when possible.
Cortisol and serotonin—our natural ‘wake up’ chemicals—are most effective when not disrupted by harsh alarms. A jarring wake-up can spike cortisol, nudging your body into unnecessary stress.
Tip: Early risers (especially parents or shift workers) can try going to bed earlier. Consistent sleep timing promotes natural wake-up cycles—even for early starts.
Start with breath, then create some space
What does it do? Uses thoughts to create beneficial body chemistry—lowering stress and supporting immunity and cognition.
Before rushing into the day, check in with yourself. Avoid jumping straight into alert mode. When brainwaves shift too quickly into beta, we skip calm emotional processing and head straight to survival mode.
Your thoughts influence chemistry: thoughts → neuropeptides → neurotransmitters → hormones. This is how mindset becomes biology.
In early waking moments, we’re still in a receptive brainwave state. Use it to reflect, journal, or set intentions. Consider a morning gratitude practice alone or with loved ones. Positive emotions prime the body for health and growth.
Hydrate right away
What does it do? Supports hormone function, metabolism, cognition, aging, and stress resilience.
We lose water while sleeping, so begin each day with a few ounces. Room temperature or spring water is ideal. Add lemon for an antiviral boost or a pinch of Himalayan salt for extra minerals.
Tip: Treat water with intention. Studies show water may carry emotional frequencies. Show it some gratitude before drinking. For more, see our visit to the Human Garage or explore Dr. Masaru Emoto’s work on water and consciousness.
Move slowly and deliberately to relieve stressful events
What does it do? Gently activates the body’s systems without a stress-triggering cortisol spike.
Instead of rushing out the door or jumping into an intense workout, begin with conscious movement. Slow, intentional exercises stimulate energy and circulation without tipping into fight-or-flight mode.
Try this calming sequence:
- Inhale through your nose and slowly squat down (1–3 seconds on the exhale).
- Inhale again as you rise slowly.
- Repeat 10–20 times, breathing in and out through your nose.
Practices like Yin Yoga, Qi Gong, or Tai Chi can also help move energy without overstimulating the body.
Connect with natural light
What does it do? Regulates circadian rhythm, energizes your body, and supports hormone production.
Artificial lights don’t provide the full light spectrum our bodies need. Morning and evening sunlight help reset your biological clock through a process called photobiomodulation.
Exposure to natural light supports mood, sleep, and cellular function. For inspiration, explore Lights Out by T.S. Wiley or The Circadian Code by Dr. Satchin Panda.
Tip: View the sunrise and sunset when possible. Red-light panels (like Joovv, available in our Recovery Lounge) can also support light exposure—especially in winter.
Get Earth-grounded – Go barefoot in the grass
What does it do? Negative ions from the earth reduce inflammation, improve mood, and regulate nervous system activity.
Going barefoot connects your body to the earth’s energy. This process, called “grounding” or “earthing,” helps balance your body’s electrical charge and can improve recovery, mood, and overall health.
Research has shown it can even reduce free radicals. Professional athletes use grounding techniques to enhance recovery.
Tip: Spend time barefoot on natural surfaces like grass, sand, or soil. Consider Earth Runners sandals or grounding mats for indoor alternatives. See our review of grounding mats.
Get acquainted with cold – Practice cold immersion
What does it do? Cold exposure activates fat metabolism, immune responses, hormone balance, and nervous system resilience.
If you dislike the cold, that’s a great reason to start adapting to it! Begin small—splash cold water on your face and neck to trigger adaptation gently.
Cold thermogenesis affects hormones tied to fat burning, inflammation, and stress. Pioneers like Wim Hof have demonstrated its benefits in boosting immunity and mental health.
Tip: Start slow with cold face splashes or short cold showers. Gradually increase exposure. For a structured approach, try the Wim Hof Method app. For more science, read this article on cold thermogenesis.
Master of My Fate, Captain of My Soul
William Ernest Henley’s poem Invictus captures the power we each have to shape our destiny. As the science of epigenetics continues to evolve, we’re learning that we can influence our biology by shaping our environment, habits, and thoughts.
That doesn’t mean you need to do everything at once. Even one small shift can point the compass in the right direction—from unwell to well, from well to thriving.
Your body is worthy of your love and care. In return, it will support you with health and resilience. Start by taking care of yourself—and in doing so, you’ll be better equipped to care for others.
Imagine the collective impact if we all prioritized our health—not just for ourselves, but as a gift to our families, communities, and the world around us.
Resources to Help Your Growth
SoleFit exists to empower you with the knowledge, tools, and confidence to better understand your body—how it moves, how it feels, and how to help it thrive.
We hope this article—and our full library of blogs and resources—helps guide you toward better mental and physical wellbeing. If you have any questions or want to learn how SoleFit can support your health journey, get in contact. We’d love to hear from you!
