Foundations of Wellness: 4 Habits and 4 Supplements Backed by Science

Since July is National Wellness Month, I want to take this opportunity to share something simple, effective, and grounded in real science—the foundational habits and supplements that can dramatically improve your energy, immunity, brain health, and long-term vitality.

This isn’t about hype or fads. It’s about getting back to the basics—and doing them well.

🔑 4 Core Habits for Lasting Health

1. Move Your Body Daily

Daily physical activity doesn’t just benefit your body—it changes your brain. In fact, just 30 minutes of brisk walking has been shown to increase brain-derived neurotrophic factor (BDNF), a key molecule that enhances memory, mood, and protects against neurodegeneration.📚 [Erickson et al., PNAS, 2011; PMID: 21282661]

👉 Goal: Aim for 20–30 minutes of walking, mobility work, or resistance training at least 5 days per week, and preferably every day if you can.

2. Eat Whole, Nutrient-Dense Foods

Your mitochondria, hormones, immune system, and even your mood rely on quality fuel. Prioritize colorful vegetables, high-quality proteins, and healthy fats like olive oil and omega-3-rich fish. These whole foods provide antioxidants, essential fatty acids, and fiber—critical to metabolic and cognitive health.

3. Prioritize Sleep

Sleep isn’t a luxury—it’s a biological necessity. It’s when your body heals, hormones reset, and the brain clears waste through the glymphatic system. Poor sleep is linked to inflammation, insulin resistance, and even depression.👉 Target: 7–9 hours of sleep per night to find your personal sweet spot.

4. Hydrate and De-Stress

Hydration supports detoxification, joint health, and cognitive clarity. Add stress-reduction practices like deep breathing, morning sunlight exposure, mindfulness, or yoga—all proven to lower cortisol and improve mental clarity.

💊 The 4 Foundational Supplements I Recommend

Even with perfect habits, modern life often leaves nutritional gaps. That’s why I recommend these four science-backed supplements as the core of your wellness routine.

🧠 1. Omega MonoPure®

Supports: Brain, Heart, InflammationWhat makes it unique? It uses MaxSimil®, a patented monoglyceride fish oil with 3x higher absorption than standard fish oils.📚 [Morin et al., Am J Physiol Heart Circ Physiol, 2015; PMID: 25910811]

Benefits:

• Reduces inflammation

• Improves mood & joint comfort

• Supports cardiovascular health

• Promotes production of resolvins (pro-resolving anti-inflammatory molecules)

🦴 2. K2-D3 5000

Supports: Bone strength, calcium metabolism, and cardiovascular health

Vitamin D3 helps absorb calcium—but vitamin K2 (MK-7) ensures that calcium goes to your bones, not your arteries.📚 [Knapen et al., Osteoporos Int, 2013; PMID: 23525894]📚 [Beulens et al., Atherosclerosis, 2009; PMID: 18722618]

Why it matters:

• Reduces risk of arterial calcification

• Enhances bone mineral density

• Essential combo for long-term musculoskeletal and heart health

⚡ 3. ActivNutrients®

Supports: Energy, detox, antioxidant defense

This comprehensive multivitamin uses bioavailable, methylated forms like methylfolate, methyl B12, and Albion® chelated minerals.

📊 Research shows over 90% of Americans are deficient in key micronutrients like vitamins D, E, C, and magnesium, all critical for immune health, energy, and detox.📚 [Reider et al., Nutrients, 2020; PMID: 32545580]

Why I recommend it:

• Fills nutritional gaps from modern diets

• Supports mitochondrial energy production

• Enhances detox and immune response

🌱 4. ProbioMax® Daily

Supports: Gut health, digestion, immune balance

This probiotic features four clinical strains, including Bifidobacterium lactis HN019, proven to survive stomach acid and improve digestion.

📚 [Waller et al., Scand J Gastroenterol, 2011; PMID: 21663486]📚 [Ahmed et al., J Nutr Health Aging, 2007; PMID: 17315077]

Benefits:

• Enhances microbiome diversity

• Supports bowel regularity

• Boosts immune function and digestion

🎯 Final Thoughts: Wellness Isn’t Complicated—It’s Foundational

True wellness isn’t about extremes or chasing trends. It’s about consistently doing the simple things well:✔️ Moving your body✔️ Sleeping deeply✔️ Nourishing with real food✔️ Managing stress✔️ Supplementing wisely

These four supplements, paired with the core habits above, can transform your energy, resilience, and quality of life.

📦 National Wellness Month Special

To celebrate National Wellness Month, we’re offering in-office and online supplement bundles to help you build your foundation the smart way. Reach out to the clinic or stop in to learn more!

Questions? Drop them in the comments, call us, or visit us at https://www.mc2.health/

Dr. McNamara

MC2 Health & Wellness

(847) 234-2346

Drjacob@mc2.health