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Wellness Habits That Cost Nothing
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items When I first started dealing with chronic health issues, I was always looking for the next supplement, treatment, or wellness product. Over time, I realized that some of the things that helped me most were completely free. The habits in this list hav...
Sections
5
Nervous System Regulation
Podcasts & Educational Resources
Sleep & Circadian Rythm
Wellness Apps & Tools
Movement & Exercise
Nervous System Regulation
Learning how to support my nervous system has been one of the most important parts of my health journey. These are the videos, resources, and tools that helped me better understand stress, relaxation, recovery, and how to create more calm in everyday...
If you're new to the idea of nervous system regulation, this is a great place to start. It explains the basics in a way that's easy to understand and helped me better understand the connection between stress, recovery, and overall well-being.
Nervous System Regulation: What It Means and How to Do It (2026)
I've spent years researching different approaches to health, and Primal Trust is one of the most comprehensive nervous system-focused programs I've come across. It combines education, guided practices, and practical tools to help you better understan...
Primal Trust
If you're curious about nervous system regulation but aren't ready to commit to a program, these free resources are a great place to start. The ebooks cover a variety of topics and provide a helpful introduction to the concepts and tools that have in...
Free Resources For Nervous System Regulation | Primal Trust
Podcasts & Educational Resources
Some of the most valuable things I've learned about health and wellness have come from listening to experts and hearing other people's experiences. These are the podcasts and educational resources that have taught me the most and continue to shape ho...
If you're someone who likes understanding the "why" behind health recommendations, you'll probably enjoy this podcast. Andrew Huberman breaks down complex topics like sleep, circadian rhythms, exercise, focus, and stress in a way that's both informat...
Huberman Lab Podcast
If you're interested in nervous system regulation and the mind-body connection, this podcast is a great resource. I appreciate how it combines education, personal stories, and expert insights, and this page makes it easy to find and listen on your pr...
How Healing Happens Podcast - Primal Trust
I love this podcast because the advice is practical, relatable, and easy to apply to everyday life. Mel covers topics like stress, confidence, habits, relationships, and personal growth in a way that feels encouraging rather than overwhelming.
Mel Robbins - YouTube
Sleep & Circadian Rythm
Sleep has had one of the biggest impacts on my health, but it's also one of the things I struggled with most. These are the resources that helped me learn about sleep, circadian rhythms, morning sunlight, and the small changes that can make a big dif...
One of the best beginner-friendly resources I've found on sleep hygiene. It covers the everyday habits that can influence sleep quality and offers realistic strategies that are easy to implement.
Sleep Hygiene: Good Sleep Habits | Sleep Health Foundation
This was one of the resources that convinced me to take morning sunlight seriously. The information is easy to apply, backed by research, and helped me understand why such a small habit can have such a big impact on how you feel.
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentials
Getting outside in the morning has become one of the simplest wellness habits I've stuck with. This article breaks down why sunlight matters and explains the benefits in a way that completely changed how I think about my daily routine.
How Much Sunlight Do You Need Daily?
Wellness Apps & Tools
These are the free apps and tools I actually use and recommend. Whether it's improving sleep, reducing stress, borrowing books, or building healthier habits, these resources make it easier to support your well-being without spending money.
If I could only recommend one free wellness app, it would be Insight Timer. One of the reasons I recommend Insight Timer so often is because there's something for almost everyone. Whether you're interested in meditation, sleep, mindfulness, breathwor...
Insight Timer — The #1 Free Meditation and Sleep App
Sleep is one of the foundations of overall wellness, and this app can help you better understand your sleep patterns. I like that it provides simple insights into sleep quality and consistency, making it easier to support healthier sleep habits over ...
Sleep Cycle — Try Free for 60 Days
If you love books, this app is a must-have. Libby gives you free access to ebooks and audiobooks through your local library, and it's one of the resources I recommend most often to anyone looking to build healthier habits without spending money.
Libby
Movement & Exercise
Movement became much more sustainable for me when I stopped believing it had to be intense to be effective. These are some of my favorite resources for learning about walking, gentle strength training, and finding ways to move that support both physi...
One of the biggest shifts in my own fitness journey was realizing that strength training isn't just about appearance. This episode dives into the importance of muscle, mobility, resilience, and healthy aging, and explains why strength training deserv...
The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy | Dr. Stacy Sims
If you've ever felt intimidated by yoga, I highly recommend starting here. Adriene's teaching style is welcoming, down-to-earth, and easy to follow, and her library of free classes makes it simple to find something that fits your needs.
Yoga With Adriene - YouTube
Jessica Valant is one of my favorite fitness creators because she offers so much more than just Pilates. Her channel includes strength training, mobility, stretching, and fitness routines for all ages and ability levels. She has such a warm, encourag...
Jessica Valant - YouTube
Walking is one of the most underrated forms of exercise, and this article does a great job explaining why. It covers the physical and mental health benefits of walking and is a great reminder that movement doesn't have to be intense to be effective.
Walking for good health