At Newquay Chiropractic, we practice what we preach. Over the years our team has fine-tuned a toolkit of simple, science-backed health habits, from sleep hacks and strategic fasting to outdoor exercise and nutrition tweaks that keep us energised, resilient and performing at our best. In this post we’re pulling back the curtain on the exact routines we personally use to recover faster, boost immunity and optimise wellbeing. Dive in to discover actionable tips you can start using today.

Sleep: Get This Right for Recovery

Sleep is when we repair, recover and recharge for the day ahead. If your nights are restless, your body can’t heal properly or build energy. Here are the simple tweaks that transformed my sleep and could do the same for you:

Grounding Sheet
I now use a silver grounding sheet plugged into the earth socket. Where I once woke multiple times, I now enjoy my deepest sleeps ever.

Nasal-Only Breathing
Taping my mouth (just a 1 cm strip from top lip to bottom) has stopped mouth-breathing without feeling smothered. If I need to exhale, air escapes around the tape.

Soft Ear-Plugs
After decades of avoiding them, I finally tried soft ear-plugs and wow – no more hearing the cat snore!

Pillow Hack
Popping my pillow in the boiler cupboard for a few minutes makes it extra fluffy and soft. Feels like a mini-luxury every night.

Bonus Tip: Heavy Blanket
I’m planning to trial a heavy blanket this autumn to see if the extra weight helps me drift off faster.

Fasting: Give Your Gut a Rest

Fasting isn’t a fad – it’s how we give the microbiome space to flourish and the gut time to heal. My simple routine:

• Last bite by 8 pm

• First bite next day at 8 am

That 12-hour window reduces inflammation, curbs overeating and helps you feel lighter. Science shows we’re designed to starve a little between meals.

Exercise: Move Your Body, Outdoors

I aim for four workouts a week, always outdoors:

• Cycling – coast-line trails or road rides

• Surfing – best full-body cardio you’ll find

• Running – fresh air and endorphins

• Core Floor Work – inspired by Instagrammer “Leo Moves”

My 55-year-old body might not match Leo, but his videos motivate me every day.

Diet & Supplements: Fuel for Health

Supplements I Rely On

• Vitamin D (winter)

• Fish oil (daily)

• Multivitamin (mainly B-complex, occasional)

I avoid red, smoked and processed meats to lower cancer risk. I snort ionic silver for colds and use a herbal mouth oil (Oral Supreme) after sugary treats to balance my mouth biome.

Food Choices

• Lots of greens and veg for natural vitamins

• No coffee after lunch – it lingers 6+ hours in your system

• Occasional chocolate – balance not banishment

Mind-Body Practices

To keep stress low and clarity high:

• Meditation & Breathing – reduce sympathetic tone

• Writing – early mornings at 5.30 am fuel my creativity

• Book in Progress – on how emotions trigger physical change

Team Tips: Our Collective Wisdom

Amanda’s Tips
She eats a diverse plant-based diet of more than 30 types per week. She calls it ‘eating the rainbow’, of which 80% are plants and 20% protein. She only eats organic chicken and fish – no red meat. She fasts 2 days a week. Propolis is her choice of mouth-biome optimisation, she doesn’t wear perfume or use scented candles unless they’re natural essential types. Amanda makes her own creams, lotions and cleaning products. She practises Qi Gong, Yoga and meditation, walks a lot and at first light does breathing exercises.

Becky’s Tips
She focuses on meal times and not snacking in between. She gets the right amount of sleep and makes time to move her body through Pilates in the early morning, followed by breath work to start the day. Becky eats seasonal food so warming meals in the winter and fresh cooler ones in the summer benefit her energy and her immune system.

Amy’s Tips
Amy uses red-light and infrared at home for her body, does a variety of exercise and some mobility and flexibility work too. She eats whole foods including chocolate and limits meat with emphasis on plant-based foods. She takes supplements and limits screen time, reducing toxins and endocrine disruptors around the house and in skin care/makeup. Amy loves barefoot walking to connect to the ground and drinks a lot less caffeine nowadays as it disrupts her thinking if in excess.

Scott’s Tips
Scott limits meat and dairy, avoiding poor nutrient-dense foods, sticking to antioxidant-rich ones with high vitamins and essential fats and oils. He sleeps 8 hours a day and focuses on at least 3 hours of high-intensity exercise per week.

And Last but Not Least, Danielle’s Tips
She admits to being a less saintly demographic as she has a toddler affecting her sleep patterns and routines. Her key principles she sticks to no matter what are: start the day with Moldosan (fermented whey for the gut) and Aloe Vera followed by a sugar-free electrolyte; take cold showers after hot ones for 1–2 minutes; use a copper tongue scraper for mouth health; eat only at lunchtime to break the evening fast, often eggs and sourdough bread. She cooks most meals from scratch and limits grains, dairy and sugar. She prioritises sleep with her toddler over meditation and walks every day but doesn’t count her steps. She avoids social media and practises self-Reiki, uses champa and white sage to cleanse her energies and swears by her ‘singing bowls’ to reset herself if needed. Danielle uses a weighted blanket which calms her nervous system since giving birth, and follows Davina Taylor for a Keto Fast Hormone Hack.

Ongoing Care at Newquay Chiropractic

We exchange treatments – from chiropractic adjustments and massage to Bowen, acupuncture and diet advice. Many clients join us regularly for what we call Maintenance Care, to keep their spine healthy before pain strikes.

Ready to Transform Your Health?

Whether you’re chasing deeper sleep, cleaner fasting, smarter workouts or holistic balance, we’re here to guide you.

👉 Book your Free Check today call us on 01637 878778. Let’s start your journey to optimum recovery and lasting wellbeing.