10 Cutting-Edge Health Principles for 2026!

Dear Friends,

Happy New Year! Today I want to offer you 10 evidence-based integrative medicine principles, informed by the latest longevity and metabolic health research, to support optimal health in 2026.

1️⃣ Stay organized with your supplements.
A simple organizational system improves consistency. When supplements are easy to access, you’re far more likely to take them daily. (See the short video above for how I stay organized.)

2️⃣ Prioritize fiber.
Most people don’t get enough fiber, yet it’s key to a healthy gut microbiome—and even a secret to good metabolism and longevity! Aim for a wide variety of vegetables and fruits (eat the rainbow!), with half your plate coming from vegetables. Boost the fiber in your smoothie by adding power seeds (chia, flax, hemp, basil) and my personal favorite—citrus peel! See my detox smoothie below, which uses a whole orange, including the peel.

3️⃣ Prioritize protein.
Protein supports muscle, bone density, metabolism, and satiety. I generally recommend 0.6–0.75 grams of protein per pound of body weight to gain and maintain muscle. For example, if you weigh 150 lbs, aim for 90–113 grams of protein per day.

4️⃣ Hydrate creatively.
Herbal teas are one of my favorite ways to stay hydrated and feel refreshed, and I recently discovered a carob-based tea brand I absolutely love called Teeccino (no affiliation). Adding an electrolyte powder to water is another go-to for supporting hydration, energy, and appetite control.

5️⃣ Support gut health.
If bloating, gas, or constipation has been bothering you, start with the basics: daily, complete bowel movements. Essential Magnesium and Motility Activator at bedtime can gently support motility. Taking a high-potency probiotic, such as our Probiotic 100 Billion, can also help with bowel regularity. If you’re ready to tackle SIBO, you can download my protocol here.

6️⃣ Manage your metabolism strategically.
If weight or blood sugar has been challenging, using a CGM for at least two weeks can be a very helpful tool. Metabolism Support and Berberine Pro are great natural ways to support metabolism, along with anti-inflammatory benefits.

7️⃣ Build muscle for longevity.
Strength training is essential for bone density, balance, and healthy aging. Aim to lift weights three times per week. Consult a physical therapist for proper guidance if you are new to lifting. Consider using a weighted vest during walks to support vertebral bone density and good posture.

8️⃣ Gently increase your fasting window a few times a week.
As tolerated, time-restricted eating can improve insulin sensitivity and support Autophagy. Progress slowly and listen to your body. Try it just once or twice a week and see how you feel.

9️⃣ Sleep is the magical secret of youth.
Quality sleep is critical for brain health, immune repair, hormone balance, and lowering cortisol. Give yourself a full “recharge” every night and wake up feeling refreshed and more productive.

🔟 Cultivate gratitude and positivity.
In a world of constant noise and distraction, staying present, grounded, and positive matters. Connection, journaling, meditation, yoga, prayer, and time with loved ones all help regulate stress and support a sense of happiness.

“Making time to care for yourself is not a selfish act. It’s a selfless one that positively impacts all those around you.”
— Robin Sharma

Have you written down your goals yet?

Each year, I start with a fresh journal. There’s something powerful about putting pen to paper—ideas become clearer, priorities sharpen, and plans begin to take shape.

Wishing you a healthy, prosperous, and fulfilling 2026

Rajsree Nambudripad, MD