Keep it moving
I have this thing that reminds me to keep moving, where I think of my insides as a flowing river so it doesn’t become a stagnant pond. The more I’ve learned about healthy habits, the more I realize how foundational circulation is for health.
Healthy blood flow delivers oxygen and nutrients to your muscles and organs, helping you feel energized. It supports recovery processes and digestion, and keeps your skin looking fresh.
It also supports mental clarity and mood, making it important for mental health too.
Ways I like to support my circulation:
moving regularly throughout the day
hydrating (aim for at least half of my bodyweight in ounces)
sweating to clear out toxins and stagnant energy
having new experiences (replacing the past with new, fresh material)
talking with a friend
venting and airing things out in a journal
getting inspired (like opening the windows to let fresh air into your imagination~)
I have this thing that reminds me to keep moving, where I think of my insides as a flowing river so it doesn’t become a stagnant pond. The more I’ve learned about healthy habits, the more I realize how foundational circulation is for health.
Healthy blood flow delivers oxygen and nutrients to your muscles and organs, helping you feel energized. It supports recovery processes and digestion, and keeps your skin looking fresh.
It also supports mental clarity and mood, making it important for mental health too.
Ways I like to support my circulation:
moving regularly throughout the day
hydrating (aim for at least half of my bodyweight in ounces)
sweating to clear out toxins and stagnant energy
having new experiences (replacing the past with new, fresh material)
talking with a friend
venting and airing things out in a journal
getting inspired (like opening the windows to let fresh air into your imagination~)
Food affects mental health
Food can be medicine—or it can be what’s causing physical and even mental health issues.
Regularly eating highly-processed foods that cause stress and inflammation in your body can lead to disease over time.
The gut is also known as your “second brain” for a reason: because the gut and brain constantly communicate through nerves, hormones, and the immune system, your gut microbiome can directly affect mood, focus, and overall brain function.
I’ve worked with clients who have overcome rheumatoid arthritis, eczema, acne, bloating/gut inflammation, clinical depression, and daily panic attacks—simply by changing what they eat.
Limiting processed foods and understanding your food sensitivities can not only change the way you look but also the way you feel.
Food can be medicine—or it can be what’s causing physical and even mental health issues.
Regularly eating highly-processed foods that cause stress and inflammation in your body can lead to disease over time.
The gut is also known as your “second brain” for a reason: because the gut and brain constantly communicate through nerves, hormones, and the immune system, your gut microbiome can directly affect mood, focus, and overall brain function.
I’ve worked with clients who have overcome rheumatoid arthritis, eczema, acne, bloating/gut inflammation, clinical depression, and daily panic attacks—simply by changing what they eat.
Limiting processed foods and understanding your food sensitivities can not only change the way you look but also the way you feel.
Safety first
Staying busy, seeking validation, controlling behaviors, people-pleasing, seeking attention, over-giving, over-performing, over-eating, alcohol, drugs, sex, video games…
When we don’t feel safe in some way and don’t know how to regulate ourselves, we find a way to cope.
Learning how to create safety within gets to the root of many struggles with weight and eating. For some of my clients, it’s healed lifelong eating patterns that aren’t resolved with more information, more custom meal plans, or more mindset work.
As you feel safer, your thoughts and behaviors begin to naturally align with your intentions.
Staying busy, seeking validation, controlling behaviors, people-pleasing, seeking attention, over-giving, over-performing, over-eating, alcohol, drugs, sex, video games…
When we don’t feel safe in some way and don’t know how to regulate ourselves, we find a way to cope.
Learning how to create safety within gets to the root of many struggles with weight and eating. For some of my clients, it’s healed lifelong eating patterns that aren’t resolved with more information, more custom meal plans, or more mindset work.
As you feel safer, your thoughts and behaviors begin to naturally align with your intentions.
Listen to yourself
Your body’s sensations—hunger, fatigue, tension, nausea—are the data that help you make choices for your health.
Awareness of how you feel improves the choices you make, which improves how you look and feel.
Listen to yourself!
Your body’s sensations—hunger, fatigue, tension, nausea—are the data that help you make choices for your health.
Awareness of how you feel improves the choices you make, which improves how you look and feel.
Listen to yourself!
Get your beauty sleep
Consistent, high-quality sleep keeps your emotions balanced and is one of the biggest ways to support your energy, focus, motivation, and body composition.
Sleep balances cortisol, insulin, and other key hormones that control stress, appetite, and metabolism.
Not getting enough can negatively impact your skin, posture, and outlook. Take your thoughts and emotions after a night of rough sleep with a grain of salt! And if you are short on sleep, skip the workout and opt for rest instead.
Aim for 7–9 hours per night, depending on your current stress and activity levels.
Consistent, high-quality sleep keeps your emotions balanced and is one of the biggest ways to support your energy, focus, motivation, and body composition.
Sleep balances cortisol, insulin, and other key hormones that control stress, appetite, and metabolism.
Not getting enough can negatively impact your skin, posture, and outlook. Take your thoughts and emotions after a night of rough sleep with a grain of salt! And if you are short on sleep, skip the workout and opt for rest instead.
Aim for 7–9 hours per night, depending on your current stress and activity levels.
Hydrate
Have more energy, think more clearly, recover faster, have glowing skin!
Staying hydrated can also help you feel full and less hungry. It helps moves nutrients through your body, helps with digestion, and keeps circulation flowing.
Aim for about half your body weight in ounces per day—more if you’re active or sweating.
Have more energy, think more clearly, recover faster, have glowing skin!
Staying hydrated can also help you feel full and less hungry. It helps moves nutrients through your body, helps with digestion, and keeps circulation flowing.
Aim for about half your body weight in ounces per day—more if you’re active or sweating.
Supplement with magnesium
Magnesium is involved in over 300 bodily processes, including energy production, muscle contraction, nerve signaling, blood sugar regulation, and protein synthesis. It’s essential for balance, performance, and recovery.
Modern diets don’t provide enough, so supplementation can be helpful.
Types:
Glycinate — best for sleep, calm, and recovery.
Malate — good for energy production and muscle function.
Threonate — crosses the blood–brain barrier; good for focus and mood.
Citrate — helpful for digestion.
Magnesium is involved in over 300 bodily processes, including energy production, muscle contraction, nerve signaling, blood sugar regulation, and protein synthesis. It’s essential for balance, performance, and recovery.
Modern diets don’t provide enough, so supplementation can be helpful.
Types:
Glycinate — best for sleep, calm, and recovery.
Malate — good for energy production and muscle function.
Threonate — crosses the blood–brain barrier; good for focus and mood.
Citrate — helpful for digestion.
If you’re tired, skip the workout
I think of exercising on low energy as going into “energy debt.” It can raise cortisol, increase inflammation, and slow recovery to feeling balanced again.
Because high cortisol can cause the body store fat around its organs, resting is actually more beneficial than the workout for your physique too.
Rest gives your energy levels a chance to recover, your body a chance to repair, and your nervous system to settle, allowing you to perform better and benefit more from your next workout.
I think of exercising on low energy as going into “energy debt.” It can raise cortisol, increase inflammation, and slow recovery to feeling balanced again.
Because high cortisol can cause the body store fat around its organs, resting is actually more beneficial than the workout for your physique too.
Rest gives your energy levels a chance to recover, your body a chance to repair, and your nervous system to settle, allowing you to perform better and benefit more from your next workout.
Don’t skip meals
When you under-eat for too long, your body responds by conserving energy—slowing down your metabolism, increasing fatigue to reduce movement, and holding onto fat stores for safety.
Eating enough signals that it’s safe to use energy, rather than storing it as fat.
Many of the people I’ve worked with who struggle with fat loss are actually eating too little / not consistently getting enough to eat.
It sounds counterintuitive to eat more to lose weight, but it’s a common reason people struggle with it.
When you under-eat for too long, your body responds by conserving energy—slowing down your metabolism, increasing fatigue to reduce movement, and holding onto fat stores for safety.
Eating enough signals that it’s safe to use energy, rather than storing it as fat.
Many of the people I’ve worked with who struggle with fat loss are actually eating too little / not consistently getting enough to eat.
It sounds counterintuitive to eat more to lose weight, but it’s a common reason people struggle with it.
Get your electrolytes
There have been a couple of times—doing CrossFit in the middle of summer in Texas, and doing hot yoga several times a week in New York—where I’ve experienced being electrolyte-deficient.
It shows up as extreme fatigue, brain fog, headaches, cravings, and a “wired but tired” feeling.
Especially if you’re active and in hot climates, be sure to get some high-quality salts (sea salt, Himalayan), mineral-rich foods (leafy greens, beans, nuts), and/or low-sugar electrolyte drinks. I get the Liquid I.V. electrolyte packets.
There have been a couple of times—doing CrossFit in the middle of summer in Texas, and doing hot yoga several times a week in New York—where I’ve experienced being electrolyte-deficient.
It shows up as extreme fatigue, brain fog, headaches, cravings, and a “wired but tired” feeling.
Especially if you’re active and in hot climates, be sure to get some high-quality salts (sea salt, Himalayan), mineral-rich foods (leafy greens, beans, nuts), and/or low-sugar electrolyte drinks. I get the Liquid I.V. electrolyte packets.
Eat balanced meals (protein, fat, and carbs)
Why: Eating sugar and high-glycemic carbs alone can cause a spike-and-crash and mood dips.
Protein and fats are more slowly digested than carbs, so eating them as part of a balanced meal keeps you full longer and your blood sugar steadier.
Eating sugar and high-glycemic carbs alone can cause a spike-and-crash and mood dips.
Protein and fats are more slowly digested than carbs, so eating them as part of a balanced meal keeps you full longer and your blood sugar steadier.
Delay having caffeine for the first 60–90 minutes after waking
Your body naturally releases cortisol in the morning, which is a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.
Your body naturally releases cortisol in the morning, which is a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.