Harry Gray's 10 Actions You Can Take Today to Improve Your Health Forever

Meat Mafia co-host Harry Gray's 10 simple, do-it-once or do-it-daily habits: filter your shower and drinking water, read a page a day, sleep earlier, walk, lift, eat real food and get outside.

By Harry Gray · Nov 4, 2026 · 3 min read

By The Meat Mafia (Harry Gray and Brett Ender)

Harry didn't plan this episode as a pep talk. It started as an article he wrote about something he loves: actions you take once, or a tool you buy once, that keep paying off for your health.

The common thread is lowering stress and lowering your toxic load during the week. No hacks, no gadgets you need a manual for.

Some of the list sounds almost too simple. When he got to reading one page of a book a day, he called it out himself:

"So easy. So simple, but hear me out." (~14:00)

His case is that small, consistent habits beat big bursts of motivation. Read a page and you'll often read ten. Commit to three minutes of meditation and it becomes a habit you'll keep.

The same goes for steps. He knows how it sounds:

"insanely basic, insanely generic advice" (~34:00)

But he argues that walking ties together a lot of the other habits: lower stress, more sunlight and steadier routines.

Below are all ten, roughly in the order Harry covers them. Pick one and start today. These are his habits, not medical advice. (Timestamps are approximate.)

Listen to the full episode · Watch on YouTube

TL;DR: Harry's list is built for people who want small changes that stick: a shower filter, a page of reading a day, a drinking water filter, bed before 10, three minutes of meditation, a simple food journal, more steps, strength training, fewer ultra-processed foods and more time outside in natural light. Most of it is free or a one-time purchase. These are his habits, not medical advice.

Who is Harry Gray? Co-host of The Meat Mafia Podcast and co-founder of Noble Origins. This solo episode walks through an article he wrote on simple health upgrades.

Key takeaways

Filter your shower water to cut chlorine exposure in hot showers (~05:00).
Read at least one page of a book a day (~14:00).
Filter your drinking water (~18:00).
Go to bed before 10 (~22:00).
Meditate for three minutes a day. For Harry, that's time in scripture (~27:00).
Keep a simple food journal (~30:00).
Get more steps in, aiming for 10,000 to 15,000 a day (~34:00).
Add strength training (~36:00).
Limit ultra-processed foods and choose real food (~40:00).
Spend time outside in natural light (~44:00).

Play defense at home

Harry's first tips are about the place you spend about half your time. A shower filter cuts chlorine in the steam from hot showers, and a drinking water filter handles the rest. He also mentions the air purifier he uses at home and that air quality usually drops after cooking.

Daily habits that compound

A page a day, three minutes of meditation, a food journal and bed before 10. Harry admits these sound basic. His point is that a tiny daily habit is easier to keep than a big plan, and the results add up.

Move, lift, eat real food, go outside

Steps, strength training, swapping even one processed meal a week for a whole-food one, and 10 to 30 minutes of daylight to keep your circadian rhythm in check. Simple, cheap and repeatable.

FAQ

What are the 10 actions? Shower filter, a page of reading a day, a drinking water filter, bed before 10, three minutes of meditation, a food journal, more steps, strength training, fewer ultra-processed foods and time in natural light.

Which is the easiest to start with? Harry's simplest is reading one page of a book a day (~14:00).

Is this medical advice? No. These are general habits Harry uses himself.

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Disclosure: Meat Mafia hosts Harry Gray and Brett Ender co-own Noble Origins, a grass-fed beef protein with organs. We mention it where it is relevant, so weigh our take with that in mind.

Not medical advice. This post summarizes a podcast conversation for education. The views are the guest's own. Talk to a qualified clinician before you change your diet, supplements or any medication.