NEWSTART: Eight Habits for Increased Immunity

When it comes to building a strong immune system and overall well-being, few approaches are as simple yet effective as NEWSTART! This acronym outlines eight key lifestyle factors that contribute to better health: Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, and Trust. Originally developed as a holistic health concept, it has gained recognition in both wellness communities and scientific discussions for its impact on immunity, longevity, and disease prevention.

At Earthy30, many of these principles align with our approach to health, fitness, and lifestyle optimisation. Whether you’re aiming for better gut health, improved sleep, or a stronger immune system, these fundamentals can help you stay on track. Let’s break down each one and see how they fit into a modern health routine.

N – Nutrition

A balanced diet rich in whole foods, fruits, vegetables, and antioxidants supports immune function. Of course, this is primarily what we are about over here at Earthy30. Whether you call it a plant points app, a 30-plants-a-week checklist, or a lifestyle challenge like 75 Hard, Earthy30 is here to help you build the habit of eating the right foods consistently.

The great thing about eating 30 plants a week is that it naturally reduces room for processed foods or other "cheat" meals. We’re not saying you can never eat them, but when your focus is on hitting 30 different plants weekly, there’s simply less space for low-nutrient options.

Why 30 plants a week?

Eating a variety of 30 plants, including fruits, vegetables, grains, legumes, nuts, and seeds, provides your gut with a wide range of fibres—the essential fuel for your gut microbiome. Add in some fermented foods like kimchi or sauerkraut, and you’re really giving your microbes everything they need to thrive.

E – Exercise

Regular physical activity enhances circulation, reduces stress, and strengthens the immune system. Similar to 75 Hard, the Earthy30 challenge includes exercise. From month two and beyond, we ask you to complete 30 minutes of exercise a day—or 10,000 steps.

According to Dr. Roger Seheult on the Huberman Lab podcast, this kind of “non-exhaustive” exercise is particularly beneficial for immune function. If you’re a bit more hardcore, you can modify Earthy30 to increase your workouts beyond 30 minutes to match your fitness goals.

75 Hard Alternatives

Earthy30 is a lifestyle challenge rather than an extreme fitness program. It combines principles from Tim Spector’s 30-plants-a-week philosophy, Dr. Roger Seheult’s exercise recommendations, and Andrew Huberman’s morning sunlight protocols. Head to the challenge page to learn more.

W – Water

Staying hydrated helps flush toxins, support cellular function, and keep the immune system working efficiently.

75 Hard asks participants to drink a gallon of water daily, which is a great practice. Personally, I drink plenty of water, but one thing I’ve started doing is filtering my water beforehand. Water filters are becoming a big trend—even Bear Grylls has launched his own!

S – Sunlight

Sun exposure helps the body produce vitamin D, which is crucial for immune health. But do you know how?

When UVB light from the sun hits your skin, it triggers a reaction that helps your body create vitamin D. The light converts a natural compound in your skin (7-dehydrocholesterol) into previtamin D3. Body heat then changes this into vitamin D3, which travels to your liver and kidneys to become active vitamin D—the form that helps absorb calcium, strengthen bones, and support immune function.

So, do other wavelengths of sunlight cause different reactions?

Yes!

On Huberman Lab, Dr. Roger Seheult explained that infrared light helps mitochondria (your cells’ energy producers) create melatonin—but not the sleep hormone. Mitochondrial melatonin is an antioxidant that protects cells from damage and reduces inflammation.

Other wavelengths of light also impact the body:

• Blue light regulates our internal clock, ensuring we wake up and sleep at the right times.

• Red light boosts ATP (energy) production, aiding healing and muscle repair—which is why red light therapy is used in hospitals and sports medicine.

Why should hospital patients spend time outside?

Studies show that sunlight exposure reduces stress, lowers blood pressure, and speeds up recovery. Florence Nightingale noted that patients in sunlit hospital rooms recovered faster than those in dimly lit spaces. More recent studies confirm that patients in rooms with more daylight experience less pain and need fewer medications.

In Earthy30, starting from month two, you’ll aim for 10 minutes of morning sunlight before 9 AM. Easy, right?

T – Temperance

Moderation and avoiding harmful substances (e.g., alcohol, tobacco, processed foods) reduce inflammation and improve overall health.

Many health challenges, including 75 Hard and Earthy30, encourage avoiding alcohol. In month three of Earthy30, you’ll be asked to abstain from alcohol.

For me personally, I’ve noticed that drinking alcohol seriously affects my sleep—as I tracked using my Eight Sleep UK mattress. In my Eight Sleep Pod review, I show how the mattress analytics reveal how alcohol impacts sleep quality. (More on this in Rest.)

If we do have to take medications for certain conditions, it’s worth pointing out that not all medications work in the same way, on the same people. It turns out that our genetics play a role in how we metabolise certain medications… And, as it pertains to Temperance, if you’re unable to “clear” a medication from your body in the expected way, it could become toxic. For more on this, read my blog “How to Choose the Best Medication for Depression or Anxiety” which touches on the subject, or head to AttoPGx and read this blog about pharmacogenomics. Always consult with your Dr before changing the dose of your medication.

A – Air

Fresh air and proper breathing techniques improve oxygenation and support immune function. Having moved from London to the countryside, I’ve noticed a big difference in air quality. And when I go to Austria’s mountains, the air feels even fresher!

R – Rest

Quality sleep is essential for immune regulation and recovery.

As you’ll see in my Eight Sleep review, I asked: “Does Eight Sleep work?” and “Is Eight Sleep any good?” Answer: Yes, it definitely works!

Besides having a physical sleep aid like Eight Sleep UK, another habit that really improves my sleep is 10 minutes of morning sunlight before 9 AM. In my Huberman Morning Sunlight video, I explain how outdoor light is far brighter than indoor light, and how morning sunlight triggers your body to release catecholamines—hormones like dopamine, norepinephrine, and epinephrine, which wake you up, improve focus, and regulate energy levels.

Morning sunlight also:

• Suppresses melatonin at the right time to keep you alert.

• Helps your body produce melatonin at night, when you need it for sleep.

• Supports mitochondrial function to reduce oxidative stress and improve cellular health.

So, while Eight Sleep optimises my body temperature, morning light sets my circadian rhythm. The combination has transformed my sleep quality and energy levels.

T – Trust

A positive mindset, stress management, and strong social connections contribute to a healthier immune system.

This is true. Having a support network helps people live longer. One study found that individuals with strong social relationships have a 50% higher survival rate compared to those with weaker connections. (Source)

NEWSTART METHODOLOGY Final Thoughts

NEWSTART is more than just a health philosophy—it’s a blueprint for long-term wellness. By following these eight principles, you can build a stronger immune system, better sleep, improved mental clarity, and overall resilience.

So, which part of NEWSTART are you focusing on today?