I was putting together the plans for the upcoming April cleanse and had a moment where I thought… do you even want this?

Or did I assume something that wasn’t true?

Maybe instead of talking about an April cleanse, you’d rather keep the conversation rolling around sexual intimacy?

I’ll be the first to admit I’ve put out a lot of information, but I’m coming to realize that information you’re not asking for isn’t helping you. Which means I might be serving myself more than I’ve been serving you.

I’m giving you what I need, not what you need. And I want that to change.

But the only way I can actually serve you is to know you.

Can you help me get to know you and how I can better serve you? Let’s use this as a start…. but if you have time and are willing, hit reply and let me know how I could better serve you even more than the survey below.

Let’s start with the one that got me thinking about this topic…

If you have time to share any additional thoughts or comments about what you actually need, or any off-the-cuff topics that interest you, please send me a message. It’s truly in my heart to serve you, and I need your help to understand how I can best do that!

Just for fun…but I’d also love to know anything else that I couldn’t fit on the list.

I can’t wait to understand your needs!

I really appreciate you helping me out! Talk soon!

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I’ve spent most of my life trying to “fix” things. Honestly, it’s why I got into the health space. I wanted to “fix” the world of health so that we could be free of our health problems.

Because I equated your health problems with your life problems. Arguably, most people believe this. That’s why you think that if you could get to a lower weight, you’d:

• Have more fun.

• Be happier.

• Experience more intimacy.

• Be more loved.

• (Fill in the blank — be honest, what does this look like for you?)

I get it, I believed this too. Which is why I wanted to save you… And by saving you, I thought I could save myself.

I’ve since learned that there are a number of problems with this approach.

1. Fixing health is often just a band-aid approach that masks it rather than fixes it. In the process, it often leads to other problems.

2. It’s a problem-focused approach, or what is considered a move-away strategy, which keeps the problem as the main character in your story.

3. Your health is really not up to me. I can’t make you do anything you don’t want to do or don’t believe you can do.

4. Health is often a secondary issue, not the main issue.

Truthfully, health is not the goal of life, even though most people live as if it were. But that misses the point entirely. Not to mention, it makes creating significantly harder. Not because it has to be hard, but because you’re attempting to wrap it up in something it isn’t.

Health is not the point of life.

Health is not the point of life. It’s just a tool to live your life and the purpose you were created for.

I think it’s important to put it in context. As I’ve learned the hard way, if you don’t, you’ll always be chasing something that doesn’t exist while overlooking the choice to live it out daily.

And yes, I said health is a choice, making it your responsibility.

By shifting your belief and story from fixing to choosing, you open up to so much more of life.

I recently wrote about the new era of self-care and how it’s changing. Here’s a clip from it:

The new era of self-care is really a return to the original version, or rather, meaning. It’s a motivation that honors the sacredness of life and the one who created it. In the process, it moves self-care from wishing, striving, and fixing to choosing, honoring, and owning.

That doesn’t mean you abandon action. Action is in the definition. Care is a verb. But it shifts the motivation from problem fixing to filling. From avoidance to expansion. It’s less about impressive gestures or big performance and more about quiet integration, participation, and alignment with what fills you and fuels you.

READ THE FULL ARTICLE HERE

The current state of self-care is fear-driven.

It’s why we buy books on preventing disease, search for longevity hacks, and ask, “How do I burn more, get leaner, or do more?” There’s nothing inherently wrong with wanting health. But fear-driven self-care misses the sacredness of being human.

It misses the rhythms of life and the interconnectedness of all things that actually bring more life.

Self-care was never intended to be a checklist.

Making it a checklist reduces its benefit because anything done out of obligation triggers a stress response. It implies a sense of scarcity, whether by time (you have to make time for it) or perfection (if you don’t do it and do it perfectly, it doesn’t matter).

But I’ve learned true self-care is different.

When I stopped trying to fix myself, I started to see health in a new way, and that changed what I did.

Keep reading to get:

• The wake-up call that finally let things click.

• The major shift that changed how I approached health.

• The Biblical narrative that helped me see this.

• Five acts of self-care I do daily.

Read more

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This month’s live Q&A got a little spicy!

Here’s a taste of the few questions we discussed inside:

How can I rebuild a healthy and life-giving sex life with my husband rooted in true intimacy?

Please teach me to retrain my body to experience sex with my husband as safety! I struggle to experience any physical touch as safety because I fear that it might be a precursor to sex, which feels more like an obligation than safety.

Can weight gain be a response to feeling unheard in marriage? If so, how do I reverse this?

How can understand the biblical idea of women being the weaker vessel and how that relates to health and wellness?

We also discussed a thought worth pondering.

What if focusing on body weight as the problem is distracting you from what is the root of why your body is holding on to extra weight?

Your body does nothing without reason. Yes, it could be that you’ve simply overeaten and stopped moving, creating excess weight. But it could also be,

• Stormed trauma and/or emotions

• A job you hate

• Marriage problems

• The thoughts you tell yourself

• Deconstructing your life

• Financial worries

• (fill in the blank)

In this live, we address how to look beyond your body while also connecting your body to all of life.

Watch this month’s live below and join in on the conversation.

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I love watching my kids do the things they love. I also love watching them be challenged and overcome the challenge.

I will say it, I mostly love youth sports.

Yet, sporting events are one of the most deregulating environments for me.

Bright LED lights. Yelling. Overcrowded spaces. Competition. Bad memories. Terrible seating (and thus posture). Heightened emotions.

It does something in me… and, arguably, in most people that pulls me out of balance.

If you’ve spent any time in a gym, you know that a good majority of the parents there are generally dysregulated. It tends to present humans in some of their least finest moments, myself included.

Which got me thinking of this exact topic. It’s these moments that showcase the power of wellness and what it’s really for.

It’s not to achieve a state of perfection, because that will never exist this side of eternity. It’s to help you regain balance when life pulls you out. And life will always pull you out.

If it’s not a gym or a youth sporting event, it will be something else.

Don’t fear it, just recognize it and know these are the moments you’re building wellness for. You have the tools you need to help you regain balance.

And if you don’t have those tools, well, you’ve come to the right place.

Inside this week’s podcast, I share about the perks of dysregulation. Specifically, how to use it to build strength and resiliency. “After the show,” I talk about how I created wellness tools for myself that helped me overcome my addiction to pain and anxiety.

Listen to the podcast here.

Spoiler: It helped me move away from attempting to change the people in my life (namely, my husband) and move toward the only thing I could change…my choices.

As a subscriber, continue reading to get:

• My go-to tools for regulation

• A look into my triggers of dysregulation

• How to use dysregulation for good

• Retraining your brain to change

If you’re not a subscriber, sign up to get the details inside this post.

My Go-To Tools of Regulation:

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Let’s talk about caffeine…

If we’re honest, there are a lot of things we could overthink in the health space. Caffeine is one of many. There are those who are hyperfixated on topics such as this, and others (most likely the caffeine-obsessed) who completely overlook the conversations.

I personally think it deserves some attention, but not obsession.

In my opinion, the conversation surrounding caffeine should be less about whether it’s good or bad and more about why you are using it. And/or how much do you rely on it?

Caffeine in itself isn’t bad. In fact, it has been found to have numerous benefits, including improved alertness, mood, and cognitive performance. You know this. Especially if you’ve ever had to “perform” before your morning dose of caffeine.

For many people, caffeine is a required form of morning fuel.

On the flip side, there are equally harmful effects to excessive caffeine consumption, including insomnia, increased anxiety, and even heart conditions.

Which brings me back to the original question that you must contemplate for yourself.

Do you rely on caffeine, and/or how much are you consuming?

For most people, a natural dose of caffeine can increase performance and focus. It can help you feel more energized and vibrant. But like all things, too much can create biological and psychological consequences.

As we come out of a very low-energy season, it’s easy to trend toward consuming too much caffeine. You might have ended the summer with a healthy relationship with caffeine and now find yourself tied to it as if your life depends on it.

Yes, I’m calling out those who are guzzling two (or three or four) energy drinks a day. This is a sign you’re trying to mask a deeper energy issue, and you need a caffeine detox.

Don’t panic, that doesn’t mean a complete elimination.

Your Spring Caffeine Detox:

As we transition from winter to spring, your body’s biochemistry is shifting to adapt to the change. Part of your internal biochemical transition is getting rid of the excess you’ve stored over the winter.

Spring is a season of detoxing. And I’m not referring to external detoxes, although that is why you see more pop up around this season. I’m referring to the internal detox your body undergoes during the transition from winter to fall.

Just as you spring-clean your home, your body undergoes its own form of spring cleaning by enhancing its detoxification pathways.

Too much caffeine, especially from artificial sources like canned energy drinks, can disrupt this detoxification pathway.

It’s similar to what happens when you deep-clean your home but lose energy halfway through. Do you know what I’m talking about?

You start out really energized, you might even be powering through at a good rate, taking things down, sorting, and organizing. But eventually, you hit a point when everything is off the shelves and scattered on the floor, where you get overwhelmed.

It’s the point where everything seems worse than when you started.

If you don’t have adequate energy, you’ll lose steam, burn out, and quit. Making a larger mess than when you began.

That’s similar to what happens when you push the body with too much external energy. It rebalances with a crash. To prevent this and maintain steady energy, it’s important to be mindful of how much caffeine you consume and what types you choose during the transition from winter to summer.

To support your spring detox, I recommend limiting imitation caffeine. Instead, choose more natural options, like coffee or tea, over packaged energy drinks.

While I’m a tea lover at heart, making this a no-brainer for me, I feel the need to do a little convincing and tell you why my favorite tea is not your average “bitter” tea.

Pique is fueling my spring detox:

I’m serious, we’re really not talking about your average run-of-the-mill black tea. Pique’s Pu’er isn’t just tea. It’s actually a living, fermented exlir that nourishes your gut ecosystem. It works gently and consistently, helping the body adapt and rebalance over time.

Scientific research supports this traditional use. A randomized, double-blind study published in Nutrition Journal found that Pu’er tea consumption was associated with improvements in lipid metabolism and markers related to fat accumulation, suggesting a supportive role in metabolic balance and digestive health.

This makes Pu’er especially beneficial during the winter-to-spring transition, when your energy is sluggish, and your digestion needs extra support to get back on track.

Think of this Pu’er black tea as your morning metabolic support. It creates a calm, energized, lightness that you are looking for this time of the year.

As mentioned, it’s naturally fermented and rich in probiotics and flavonols that support digestion, microbiome diversity, and metabolic efficiency, helping you feel energized and supported, even when the weather patterns are all over the place.

I’m always going to remind you that vilifying substances is never the answer. The answer is to understand how your body responds, most importantly, what your body needs.

If your body is looking for a natural boost, or you feel like you’ve spiraled into a caffeine overdose, I suggest trying this Pique Pu’er Black (or Green) tea. The dynamic duo, black tea in the morning and green tea in the afternoon, is a gentle, restorative daily ritual that keeps my digestion balanced and energy steady throughout the day.

It also changes your cravings. You might just find you no longer think about that mid-afternoon pick-me-up.

Each box comes with 28 individual servings. Shop Pu’er black tea here!

Get the exclusive offer from Piqué:

To support your body’s seasonal transition, Pique is offering you 20% off for life + free gifts. It’s a simple way to commit to digestive balance, metabolic support, and clean energy all spring long.

How do you feel about caffeine?

Does your body love it or hate it? Do you rely on it or just like it?

Have you ever done a caffeine detox? How would you rate it on a scale of 0-10 (zero being never again)?

Leave a comment

“How do I boost my libido?”
“Why don’t I feel excited about sex?”
“Why can’t I control my food desires, even if I know what I should be doing?”
“How do I stop self-protecting?”

Last month, we spent a lot of time in the community, talking through these questions (join the community to get the replays)!

At first, these questions may seem unrelated. But the truth? They’re deeply interconnected. Boosting your libido, managing your food desires, and letting go of unnecessary self-protection all come from the same root.

It’s like the saying goes, a rising tide lifts all ships. Health works the same way. All healing happens the same way.

It’s not just about doing more (even though action is a critical step).

What I’ve learned, through my reckoning with the scale, the shifts I’ve made in my health, and the transformation in my relationship with my husband, was directly influenced by one thing:

Body satisfaction.

Don’t get me wrong, there are many layers to body satisfaction. It’s not a surface-level conversation, but it’s deeply connected to your identity. As I thought about the anonymous questions people have been asking, I kept coming back to the same idea: How little time do we spend inhabiting and appreciating our own skin?

Instead,

• How much life do we spend attempting to “try” to change how we look?

• How we “attach” ourselves to things we think will help us fit in.

• How much time do we spend “wishing” things could be different?

I get it. I’ve spent plenty of time wishing I could look like someone. I’ve chased endless external strategies promising results I didn’t fully believe I could achieve.

To be honest, I was never fully content in my own skin. Not when I was at my lowest or at my highest weight.

The body dissatisfaction. The not-enoughness. The hate, for lack of better words, is a pattern that changes how we engage with everything from our relationships to what we eat, how we move, how we show up in life, and even our intimacy.

Research confirms this in our food choices:

Lower body image satisfaction is associated with increased emotional and uncontrolled eating, while higher satisfaction aligns with greater cognitive control and emotional regulation. How we perceive our body often shapes how we feed it more than biological hunger signals themselves (source).

In our sex drive:

Body image satisfaction directly impacts libido. Higher satisfaction boosts sexual desire, confidence, and frequency. Lower satisfaction can trigger sexual dysfunction, anxiety, and avoidance. Positive self-image fosters presence and pleasure, while poor body image pulls us into cognitive distractions, reducing desire and satisfaction (source).

All of that to say…

We need to talk about body satisfaction. Which starts with self-responsibility.

I know, I know, I know. We’d really just like to walk into body satisfaction, or better yet, wait for it to magically appear. But it doesn’t work that way.

The truth is, you are responsible for your body satisfaction.

Not the scale. Not your spouse. Not your friends. Not the health blogs. But you.

And there is a lot of power in owning that.

It changed things for me. I wanted to share how I made the shift and how that changed my intimate relationship with myself, husband, and even God.

And to be clear, body satisfaction is not always about feeling good in your body. It’s not even about body positivity, but a range that most likely exists in neutrality more than anything.

It’s not about falling in love with your body. It’s about stopping the war you’ve created with your body.

It’s not expected to feel good all the time. But you can likewise celebrate when you do and not fall into despair when you don’t.

Keep reading to get:

• The perspective shift that took my body satisfaction from “not satisfied” to very satisfied.

• The difference between contentment and complacency.

• My conversation with my husband about body satisfaction, body weight, attractiveness, and the connection to intimacy (get the “After the Episode” bonus podcast).

• The actual ways body satisfaction has changed how I eat, move, and live.

Read more

I’m in the camp of, let’s just leave the time alone!

How do you feel about it?

Of course, I know there are arguments on both sides. I’m not here to get into the politics of it. I just want to help you adjust.

Because you do need to help your body adjust. It may seem like just an hour of change, but that’s a really big deal to your body.

In fact, daylight saving time, particularly the spring forward/lose-an-hour that’s sneaking up on us in just a week, is notoriously hard on the body.

Statistics show up to a 24% increase in heart attacks on the Monday after the switch, an 8% higher risk of stroke, a 6% rise in fatal traffic accidents, more workplace injuries, and even a significant uptick in suicide rates in the weeks following the time change.

@officialherd

Elisa Nevitt on Instagram: "Daylight savings time isn’t just ab…

I’m not one who generally points out the negatives, but I wanted to make sure I get my point across. This isn’t “just an hour.” Your body needs some real support.

That’s why I’ve pulled together a few tips to help you prep and slide through the shift without feeling it.

Don’t complicate it. This is pretty simple. But also, don’t overlook it because it is simple. The goal is to maintain healthy energy flow and give your body battery a boost so it can handle the adjustment the time change is bringing.

Remember: your body runs on tightly regulated schedules. That’s why you get hungry at the same times, feel tired around the same hours, and often wake up even when you could sleep it.

Your body is following a routine, including your hormones, neurotransmitters, and even metabolism, which is why you need to help it out.

Tips for (to start today) to prep for daylight saving time:

01: Be strategic about light exposure.

Light is what programs your biological routine. You have to use it to help it. Using light strategically is one of the best (and easiest) ways to help your body adjust to the time shift.

Leading up to daylight savings time (and after), get outside early and sit in the morning sun. No sunglasses or contacts. Get your bare eyes in the sun. Even one to two minutes can make a difference.

Repeat that at sunset. Yes, even on cloudy days. A few minutes of evening light cues your body that it’s time to wind down.

Action: Get morning and evening sun exposure.

02: Make gradual sleep adjustments (starting now).

Don’t wait to just “lose an hour” and adjust when you’re forced to. Help your body by making slight adjustments all week long. Shift your bedtime, going to bed 10-15 minutes early each night leading up to the change.

And skip the weekend sleep-in, at least for the next few weeks. Keeping your weekend schedule close to your weekday schedule prevents mini “jet lag.” If you need extra rest, take a short nap instead of sleeping in.

Action: Go to bed 10-15 minutes earlier each night leading up to the change.

03: Take a nap (or a few if you need it).

The goal is to avoid sleep loss. As you adjust your sleep, you might feel more tired. Give yourself permission to take a nap. Don’t fight through fatigue, but work with it.

But be strategic with it. You don’t want to sleep so long during the day that it prevents you from falling asleep at night. That’s just a vicious cycle you don’t want to begin.

Action: Take a 20-30 minute nap, earlier in the day if feeling fatigued.

04: Adjust your meal times.

Similar to adjusting bedtime, adjust your meal times. Shift your meal times to align with your sleep schedule. This will help your metabolism sync nicely.

Action: Shift your with your sleep cycle. Eat 10-15 minutes earlier at all meals leading up to the time change.

05: Cut back on caffeine (and skip alcohol).

Both caffeine and alcohol can disrupt sleep, hormone balance, and overall body rhythm. Consider them stressors you don’t need while your system adjusts to the time change.

You don’t have to eliminate them forever, but in the week leading up to and after the time change, limit both as much as possible. Your body will thank you.

Action: Limit (or eliminate) caffiene and alcohol leading up to and after the time-shift.

06: Don’t stop moving.

I truly believe many sleep problems could be solved if people just moved more. How do you expect to fall asleep if your body is raging with unspent energy? You might feel emotionally tired, but that doesn’t mean you physically are. Sometimes all you need is a little movement to burn off the extra energy so you can fall asleep.

All of that to say, keep moving. That doesn’t mean beating your body into submission. Moderate movement is all it takes to help you sleep more deeply. And deep sleep is key to regulating your body processes.

Action: Maintain daily movement in whatever capacity feels right.

07: Take the next few weeks slowly.

Again, it can seem silly, but the time change is a big deal to your body. Let the week leading up and after be taken a little more slowly.

Underschedule your life, create space to rest, and cut back on life stressors. This isn’t the week to push yourself hard.

For now, support your body with restorative practices so the shift feels like a gentle nudge instead of a jolt.

A little motivation for the new month ahead…

Let it be easy!

That doesn’t mean it will be, but at the same time, what if it doesn’t have to be hard? At the very least, don’t make it harder than it needs to be.

When life starts to feel overwhelming. When you start to feel confused, or you’re getting bogged down in the details, ask yourself, am I making this harder than it needs to be?

What would be the easier way to do this?

A good life isn’t about eliminating struggle or avoiding it. It’s not about forcing perfection. It’s about choosing better, more meaningful struggle sand letting go of the control that causes over-complifcation.

Viral recipes —> New Classics

I’ve been trying out some of the latest viral recipes, and they aren’t disappointing.

One of our absolute favorites this month was the viral Costco chicken-in-a-bag.

Now, in full disclosure, I didn’t actually make it in the bag. A bowl felt more manageable.

Here was our take on the viral chicken-in-a-bag that I made in less than 20 minutes:

**This fed my family of five.

• 3 cups Shredded chicken, chopped. (I slow-cooked a whole chicken and had plenty left for another meal)

• 3 cups pre-cooked and cooled rice (I often batch cook rice)

• Taylor Farms: Asian chopped salad kit (you could make your own)

• 1 cup diced cucumber

• 1 bunch cilantro, chopped

• 1 bunch green onions, sliced

• 4 tbsp sweet chili sauce

• 4 tbsp soy sauce

• 2 tbsp sesame seeds

To make, chop all ingredients, then add them to a bowl, adjusting the amounts of the herbs and seasoning to your taste.

Added flare:

I chose to make crispy rice for this recipe. This added a bit of time, but if you have it, totally worth it.

To make crispy rice:

1. Preheat oven to 400 degrees.

2. Dump 3 cups of rice on a large baking sheet. Drizzle with sesame oil, soy sauce, and sweet chili sauce (listed in the recipe above).

3. Mix together well and spread into a thin layer on the baking sheet.

4. Bake for 12-20 minutes, depending on crispiness preference.

5. Toss halfway.

I think this step was totally worth it, but also not needed if you’re short on time.

Make it your way:

What I love about a recipe like this is that there are literally a thousand variations based on your preferences. You could replace ingredients, or add new ones (like edamame), to make it into something you love.

Are you into viral recipes? And if so, what viral recipe have you been loving? Leave a comment and let me know what you think!

Cheers to a new month, more sunshine, and warmer days!

What if you stopped talking about weight loss?

That includes talking about…

• The weight you gained.

• How much weight do you want to lose?

• The weight your friend lost.

• The diet promises weight loss.

• Slimming down or dialing in.

I’m being serious. What if this were an irrelevant conversation to have?

Because truthfully, it is.

Talking about your problem has never helped anyone get rid of it. At the same time, that doesn’t mean you can’t and shouldn’t desire to be at a healthy weight. You do, regardless of whether you’re aware of it or not.

Humans are designed in health for health. The ultimate goal of the body is vitality, and that means living in a way that allows your body to provide the energy, support, structure, and capacity to live your life.

And that means… living out a healthy body weight.

Our obsession with thinness didn’t happen without reason.

Which is why a topic such as this is so common. We didn’t become obsessed with thinness for no reason. We did it out of a biological drive that was packaged in the wrong message, which led us to focus on the wrong thing.

And in the process, many people lost their health (and livelihood). Ironically, that loss only amplified this drive.

The more disconnected we feel from health, the louder the fixation on weight becomes, because we want health, but we’ve attached health to the wrong message, leading us to chase something that never brings what we desire.

Yes, it’s the cycle of insanity. And if you’ve ever attempted to lose weight or have been fixated on weight loss, you know, it very much leads to insanity.

Here’s the reality. It’s one of the both/and conversations I love so much.

You can want to be healthy and create it without obsessing over a number.

You can talk about health without mentioning what needs to be lost.

And truthfully… those are much better conversations to have.

In the latest podcast, I share the truth about body weight, why it matters, and what you should focus on instead of weight loss.

Listen to: Body Weight Matters (Just Not How You Think)

Below, we dive further into the conversation, making “weight loss” irrelevant. But that requires one key component: changing the meaning you give to body weight.

Become a member to get this episode of “After The Show,” including all of the others.

Read more

It may be the end of February, but your immune system still needs your support. In fact, it needs even more support, as we’re currently in one of the lowest-energy seasons of all. Between the darkness, the cold, the lack of movement, and all of the holiday sweets, I think everyone is feeling it.

Which is why I want to remind you that we’re not really in cold-and-flu season, but in a low-energy season, and that just happens to bring sickness.

This is a season when your body’s battery is working in low-power mode, downshifting your immune system and leaving you more vulnerable to illness. But the good news is, it doesn’t have to be this way. You don’t have to surrender to illness or partake in “cold and flu” season.

You can (and should) give your immune system a boost, supercharging your body so you can live differently.

You have to think seasonally.

I’ve said it before, and I’ll say it again, living seasonally is one of the most important aspects of creating health. Understanding the seasons and living in alignment with them supports your body so it can thrive, not just survive.

And nature often provides exactly what we need, when we need it. Which is why shifting your routines, the foods you consume, and your wellness practices with the seasons is one of the simplest ways to recharge your energy and strengthen your immune system. The added bonus is that this also impacts your skin, hair, and nails.

In fact, the state of your skin, hair, and nails is a good reflection of your immune system. Your skin is literally your first line of defense for your immune system. How your skin looks and feels gives you a picture of how resourced your body is.

Now, I know, winter can be tough on your skin even when you’re doing everything you can to optimize your immune system. But here’s my approach: Don’t focus on avoiding dryness. Focus on how you recover from it. In my opinion, that’s what matters in all aspects of health.

Health isn’t about perfection or maintaining a constant state. Health is how your body responds and rebalances when it’s out of balance. Your job is to support that response.

My end-of-winter immune-boosting routine:

Here’s what I’m doing right now to support my immune system at the end of winter, so I can move into spring feeling strong and energized. It all goes back to the basics of charging my body battery:

1. Drinking mostly warm liquids (yes, I’m still enjoying my daily sugar-cookie matcha).

2. Getting my electrolytes regularly.

3. Going to bed earlier, aiming for 30 additional minutes of sleep each night.

4. Prioritizing slowness in my days. Slowing down helps energy recharge.

5. Eating seasonally (including a massive boost in vitamin C).

If you notice, many seasonal foods for winter and early spring, like citrus, are high in Vitamin C. That’s no coincidence. Vitamin C is an immune powerhouse, and most of us aren’t getting nearly enough of it.

Why Vitamin C matters (and why most people don’t get enough):

Vitamin C is a powerhouse nutrient for the immune system. It helps:

• Supports white blood cell function.

• Neutralizes free radicals and oxidative stress.

• Aids in tissue repair, collagen production, and cellular health.

Vitamin C is required for healthy cells. At the same time, you do not produce it, which is why you have to get it through food or supplements.

But here’s the catch: Not all supplements are created equal. In fact, many supplements aren’t absorbed well because they’re either a bad form or your body doesn’t have the energy to metabolize them. In either case, some supplements can be more of an energy drain than they are helpful.

That’s why I’m very selective about what I take, and why I support Piqué, using their immune boost as one of the few supplements I take to supercharge my body.

Pique’s Liposomal Vitamin C gets me through winter.

Pique’s Daily Immune Liposomal Vitamin C with Elderberry is an immune game-changer. Here’s why:

• It’s maximized for absorption™ – The Liposomal encapsulation protects the vitamin C, helping it actually get into your cells, bloodstream, and body where it’s needed

• It’s gentle on your stomach

• It contains elderberry superfood complex – helping combat free radical damage

• Contains antioxidants – helping smooth and brighten your skin from the inside out

• It supports healthy collagen production and a strong immune system

• Has only 7 clean ingredients – with zero preservatives, refined sugar, or junk additives

• It tastes delicious thanks to fresh fruit concentrates

• On-the-go friendly – It comes in individual packages, so you can take it anywhere

For me, Pique is more than immune support. It also helps me feel energized, supported, and prepared to move into spring with a fully charged body.

I like to think of it as a dose of sunshine during the long winter days.

My final tip for the season:

It doesn’t have to be complicated. My slogan of the year is “let it be easy.” And this fits.

By thinking seasonally, supporting your body with the right nutrients, and giving yourself space to rest and recharge, you can move through the last of winter with ease and enter spring feeling strong, vibrant, and ready for everything the season brings.

Remember: You don’t have to take part in cold and flu season. But that requires being diligent about charging your body up and fueling yourself with energy.

I highly recommend you try out the Daily Immune HERE. Support your body through the last of winter and enter spring strong.

Each box comes with 28 individual servings. Plus, when you subscribe, you can save up to 20%.

Use this link to try Daily Immune for yourself!

That’s the opening line in one of the more fascinating books I’ve read recently, by Todd Rose, called Collective Illusions.

It’s also the inspiration behind the new podcast series: Health Illusions.

I’ve long been passionate about exposing the illusions of health. Although for years I didn’t cal…

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Is This Actually an Energy Issue?

This question came up during a morning live inside the Health Blueprint:

“If you have high insulin levels, what can you do? How is this an energy issue?

It’s a powerful question because it looks beyond the typical answer of “just fix your diet.”

It highlights that blood sugar and insulin responses are energy issues. And that’s most likely different than the way you’ve been taught.

To best understand, let’s start by defining energy…

When I say energy, I don’t just mean calories, which is where a lot of the conversation on energy lands. The energy I’m referring to is the kind your body produces. It’s your body's ability to produce fuel efficiently, respond to stress, regulate hormones, and shift between burning and storing.

The amount of energy your body has affects your capacity to move through life, and that, in turn, affects everything from your nervous system and mitochondrial function to your relationships and joy.

Insulin is just one thing that lives inside this energetic system.

Now, to be clear, this conversation isn’t limited to insulin or blood sugar. It’s the same concept for every function of the body, as energy lies at the very foundation of health. It’s also why most hormonal problems aren’t really hormone problems, but energy system problems that are triggered in your brain, shifting your hormonal patterns.

It’s all a function of energy.

Going back to insulin and blood sugar.

Insulin is often referred to as one of the body's master hormones. Its job is to help you move glucose out of the bloodstream and into cells so it can be used or stored. While food absolutely influences insulin (we’re not debating that), what is often overlooked is how much your stress physiology influences it, too.

When stress is high, cortisol rises. Cortisol then increases blood sugar, which in turn requires more insulin. If that pattern repeats often enough, cells become less responsive to insulin over time, leading to insulin resistance. And it doesn’t happen from food alone, but from energy signaling.

That’s why the same meal eaten in two different states can be metabolized differently. A meal eaten when you’re calm, rested, and grounded is metabolized differently than the same meal when you’re underslept, overwhelmed, and tense.

Your body responds differently depending on its energy level (you could also insert stress level).

As I always say, health outcomes are less about what you do and more about how your body responds to what you do.

Making health a metric of how your body responds.

Step One: Change How Your Body Responds

Your brain and nervous system are responsible for perceiving safety, which determines your body's biological responses. How safe your body feels depends on your body's capacity, which is a metric of energy.

In a low capacity state (or when living a low expression of health), your body can’t handle much, which is why it shifts to conservation mode, changing not only how insulin functions but also your blood sugar response.

I call this the scarcity problem.

When energy feels scarce, your body protects you. It lowers metabolic output, stores more readily, burns less efficiently, and increases your cravings and drive for quick energy from carbohydrates and fat.

This isn’t a character flaw. It’s protective biology. It’s also usually the moment when people jump on a diet.

I get it.

Your jeans start feeling tight. You get the lab work back. Or you’ve seen a similar but different social post about how blood sugar is ruining your health. Your immediate response is to change. It’s to find a solution to what is or could be your problem.

Action is wonderful, but as we’ve been talking about, and what I had to learn the hard way is that change without capacity rarely works.

Which is why your serious attempt at the all-or-nothing, cutting out the carbs, or cutting out entire meals while boosting your workout plan doesn’t pan out. It feels productive, even responsible. Like you’re finally doing something. Even more confusing is that it often works, at least in the short term.

The problem isn’t the change. Change is necessary to change.

The problem is that if your system is already in a low-energy, high-stress state, aggressively attempting to change only adds to the stress load. You move from over-eating to under-eating, all while still overthinking food and attempting to will yourself out of cravings, and then wind up in the same place you started.

Take a lesson from me: You cannot bully your body into safety.

You cannot restrict your way out of a stress state. And you cannot out-discipline a nervous system that feels threatened.

That doesn’t mean food doesn’t matter. It absolutely does. But food works inside a system. And if that system is out of balance and undercharged. Changing food alone won’t fix it.

Before you eat… focus on this.

Before you overhaul your diet, stabilize your energy. Build capacity. Because even healthy changes require energy.

I know it’s a mind twist, especially in a world that has set your food intake on the ultimate pedestal. But there’s a lot more to it.

For example, if you’ve ever lost a night of sleep or habitually lose sleep, that alone can make it almost impossible to eat healthier. Not because you lack willpower, but because at that point, your biological drive is to hoard energy.

Before you make any big changes to your diet, ensure your body has what it needs to use the food and make the changes you seek. There’s nothing worse than making a big life change and having it not work, which only drains you rather than fills you.

Again, you (and your body) are not the problem. It’s a biological protective barrier that you must learn to work with, not against.

Fueling your energy tank and charging your body battery are most important.

That means things like sleeping consistently. Getting morning sunlight exposure to regulate your circadian rhythm, daily movement and eating regular meals that signal predictability and safety. Eating in a calm state rather than while rushed, scrolling, or stressed matters. Connecting with life and practicing more ways to fill your body.

It also means being conscious about what you fill your mind and (perhaps, especially) your soul with.

These basics improve insulin sensitivity and help optimize blood glucose, not because they band-aid it, but because they improve the overall capacity and energy, and that changes your body’s signaling.

Food matters.

I sound like a broken record, but I want you to hear me. Food matters.

But food works inside a system. And if the system is in scarcity, changing food alone won’t fix it.

Health isn’t just about what you eat. Again, it’s about how your body responds to what you eat. It’s about how much energy your body has to use food or if it’s going to store it.

When energy improves, blood sugar often improves.

When capacity increases, regulation follows.

So before you go and make any big diet changes, ask yourself: Do I have the energy and capacity to support this?

If it’s a no, do something to change it!

That’s why inside the Health Blueprint, we focus on the basics first. Not because food doesn’t matter, but because food works better when the body has energy.

If you’re not part of the Health Blueprint course, it’s never too late to join. All you ned to do is become a paid subscriber. Once you join, you can watch the masterclass on building energy here.

Then, join us each morning live right here, where I continue to cover topics like this while encouraging you to take action on the basics.

Below you’ll find a morning live on hormones — and how your hormones are most often just an energy problem.

Read more

Did you watch Alex Honnold free-solo the 11th-tallest building in the world, Taipei 101?

He climbed without ropes, a harness, or a safety net. Just a wild amount of capacity and a remarkably neutral nervous system.

Honestly, I felt a stronger fear response watching him do it while sitting safely on the ground thousands of miles away than how he appeared 1500 feet in the air. My hands and feet were sweating. I also had to physically look away more than once.

My mind was focused on what could go wrong, rather than what could go right.

That’s fear.

I was scared because I hadn’t been there. I hadn’t experienced that environment or witnessed it enough to know whether it was possible or even safe.

Fear tends to live more in places we haven’t been than in places we have. Which is exactly why it can keep us from moving toward places we want to go, especially because most of them are unfamiliar.

It’s also why doing hard things and putting yourself in new situations can build the wisdom and capacity to keep venturing into new territory. We become stagnant when we stop pushing our limits.

If you haven’t seen it yet, I really want you to watch at least a clip before taking in what I’m about to say. The full special is on Netflix, but even this short replay shows how much his demeanor and attitude mattered just as much as his strength.

Here are five things I processed while watching, aside from his obvious physical ability:

01: He Believed He Could

You don’t climb one of the tallest buildings in the world without believing it is possible. And not only is it possible for someone, but it is possible for you. This signifies the importance of how his relationship with himself shaped his ability.

TAKEAWAY: Your self-talk is shaping your capacity. How you relate to yourself either expands or limits what you attempt.

02: He Set An Intention and Trained For It

The documentary stated that Alex had conceived the idea and set the goal more than a decade before he attempted it. This wasn’t impulsive. It was an intention. He set a vision and worked for it, training consistently, even when it was hard and when progress was slow.

TAKEAWAY: Starting may get attention, but staying in it is the power. Consistency is harder than quitting, but it’s also where the payoff lives.

03: He Went Slow

In a world that seems to rush everything, addicted to urgency and fast results, his movements proved the opposite. They were slow, deliberate, and intentional both in the training and the climb itself. When you watch him move, it’s slow and deliberate. So slow, you could get the feeling it was going to take hours, and yet it didn’t.

His slowness actually made the process more efficient.

TAKEAWAY: Slow doesn’t mean harder and slower. It’s often the very thing that allows it to happen faster. It comes with less panic and more ease, which is what actually made it fast.

04: He Stayed Neutral

This one is hard to explain unless you see it. He was relatively emotionless, outside of the occasional smile. There was a neutrality toward him that wasn’t detachment but discipline. Through training and repetition, he learned that internal balance was the safest place to operate from.

Even at the top, his response was understated. Yet, maybe that’s the point. Maybe joy isn’t always found in the emotional highs, but in grounded presence.

TAKEAWAY: Your nervous system is always seeking balance. Feeling emotions isn’t the problem. Losing regulation is. Safety and strength come from returning to neutral.

05: Safety is Learned, Not Given

If I stood on a ten-foot roof, I’d be nervous. I can’t fathom 1,600 feet in the air. But one professional climber co-hosting the event said something that stuck with me: “repeated exposure is what desensitizes fear.”

You don’t wait to feel safe before you act. You act, and safety is learned through repetition.

TAKEAWAY: Safety is conditioned through experience. The more you show yourself that you can survive something, the safer your body learns it is.

Honestly, this wasn’t just a daring stunt like I thought it was, but it was a great picture of what is humanly possible.

What scares you the most about the changes you want to make in your life?

When you pinpoint it, you can stop living for it.

Remember, fear isn’t a sign you’re incapable. It’s often a sign you’re standing at the edge of something unfamiliar.

Hard isn’t punishment. It’s a strategy.

We’re living in our “gentle” era. And while I don’t disagree with the concept of gentle (truthfully, we could all be a little more gentle with ourselves), I think that we’ve assumed gentle is easy. In reality, gentle can be just as difficult, if not more so, than hard, and not in the way most people assume.

Gentle can quickly become an avoidance strategy or a form of complacency. It often comes with a lack of structure, and structure is what builds strength. Lived too long without balance, gentle can make us weak.

Humans actually benefit from a bit of pain. As Mark Manson says, “Strength is developed by consciously choosing and enduring, rather than avoiding what’s hard.”

Hard serves a purpose:

• Hard rewires your brain and body.

• Hard builds confidence, momentum, and consistency.

• Hard turns knowledge into lived experience.

That doesn’t mean you need to stay in a perpetual state of hard, but approaching life strategically with hard challenges builds strength and capacity. Doing hard things is the very equation that makes hard things easier over time.

More things filling my week:

1. Morning Live’s inside the Health Blueprint. It’s always so good to chat with you and answer your questions. I’ve really enjoyed charging my body with you. You’re not too late to join. Become a member and join us each day next week.

   Subscribe now

2. Setting a new routine for February. January is not the best month to change, and the exact reason is that we don’t have the energy to change. That’s what February is for, and this month I’ve set a new routine to boost my energy so that I can catalyze change. Truthfully, I think every month could use a routine reset.

3. This baked seasoned chicken thigh recipe has been on repeat for the last month. It singlehandedly got us through January.

4. Red-light screen mode. This isn’t the perfect solution to blue light. Overall, it’s still best to cut back on screentime at night. But if you do look at your phone, you can reduce blue light by turning on red-light screen mode (here’s a video explaining how to do it). Using this not only reduces blue light exposure but also your usage. Screens are far less enticing without vivid colors.

   **Do you already do this?

What’s Filling Your Month?

We’re in the heart of winter, although I like to think February is beyond the climax of winter (regardless of what the grounhog said). Remember, it’s going to be harder to maintain your energy, which means you should be more intentional about filling your energy tank.

What has been filling you up lately?

Here’s to charging up this weekend!

The first podcast of the new season debuts next Tuesday. We’re calling this season “Health Illusions” as we explore the distorted perceptions and false interpretations of health and work to bring them back to their original intent. Or, more accurately, to redesign health in a way that actually works for you.

If you’re not subscribed to the podcast yet, do so here on Spotify or Apple Podcasts, so you’ll be notified as soon as the episodes drop.

Next week, we’ll go live on Wednesday for a special session called “after the show.” This live experience will dive into something deeply personal: why we didn’t record The Sex Talk 2.0 (and yes, my husband will be joining me after the show).

Truthfully, it has a lot to do with unanswered questions and assumed stories we make our own, which is what I want to dive into today.

Assumed Stories

Humans are hardwired for stories. From our brains to our biology, our lives run on narratives.

Stories are essential and powerful because they are the primary way we construct meaning, process emotions, and transmit knowledge across generations.

They stick in our minds because they’re full of emotion and narrative that we feel, even without experiencing them firsthand. In fact, research shows stories engage the brain 22 times more effectively than facts alone because they create emotional connections. These emotional connections create a memory.

I wrote about this in my recent blog post, Is Your Brain Spamming You?, where I explore how our brains fill with information, narratives, and influences, many of which aren’t even ours. The post dives into how constantly consuming content, advice, and “expert” opinions can clutter your mind and reinforce these “assumed” stories, often without you even realizing it.

Read the post here.

That memory becomes part of your programming. It becomes evidence for how you live your life, changing your decision, creating behavioral responses, and altering your view of the world, for good or bad.

And it can all happen without ever having lived it.

That’s the power of a story. If you let it, it can shape your entire reality. But this is also why we have to pay attention to the stories. They create assumptions, regardless of our personal experience with it.

Many times, this treats us well. They help us avoid things that might hurt us while charging forward with what can help us.

For instance, you know a stove is hot, even if you’ve never touched it, because you’ve heard the story about what happened when someone did.

That’s elementary, but you can see how stories shape you.

At the same time, there are plenty of stories that are elevated, even dramatized, creating assumptions that something is bad when it isn’t. Hence, the “after the show” podcast, as we dive into common assumptions like “why women have zero libido” or the myth that “women don’t want to have sex.”

Well… you know the story.

Again, it might be true, but it doesn’t always have to be. Assuming it is true can alter your experience, making it feel true to you and, in the end, making it your experience.

What I’m trying to say is, I think we’ve attached a lot of stories to our processes and made assumptions that have made life more difficult and painful than it needs to be.

Take weight loss, for instance.

The common narrative says it’s hard, requires restriction and deprivation, and that life is a constant struggle for health. It has this aura of good luck and good riddance. It’s created a never-ending war in a place where a fight was never intended to exist.

The story of menopause is similar.

While I’ve not personally experienced it, the story I’ve heard is that menopause is filled with mood imbalances, hot flashes, weight gain, and a permanent decline in desire. It sounds horrible, and if I’m not careful, I could pick up this story, letting the assumptions morph into my reality.

Again, this might be someones story, but it doesn’t have to be yours. But that requires you to stop making assumptions or at least attaching yourself to these external stories, creating your own assumptions from them.

Your assumptions create your reality.

What if you assumed differently?

What if you assumed the good, not the bad? What if you assumed health could be easy? And through that assumption, you create a better story that you can then pass down, changing the assumed stories from what is eluding you to what is inside of you.

Stories aren’t going anywhere. They’re critical to our existence. Stories create safety, closing loops, even when the ending hasn’t been reached, helping us create certainty amid uncertainty.

I think that’s part of why faith is so central to our life and vitality. It not only teaches us through the experiences of others and offers a God-centered story, but it also creates a sense of closure for life itself. It helps us close the loop of death, where death loses its sting, and, in turn, we are able to live in hope.

The question becomes:

1. What stories are you using to shape your life?

2. Are these stories helping you or leaving you to assume the worst?

3. Do they paint a healthy, empowering picture of life and what you could achieve

4. Or are they full of pain, suffering, and limitation?

The current assumptions of health leave people assuming health is:

• Hard

• Disassociative

• Chasing it endlessly

• Problem-focused

• Perpetually stressful

But it doesn’t have to be. It could be:

• Energizing

• Powerful

• Purposeful

• Simple

• Beautiful

It’s not always easy to confront the fact that the story you’ve believed may not be true, even if the illusion of health seems real. But it could lead to a better story, a freedom story, and the world needs more of that.

You could create a story of health that assumes health is not only possible, but it’s also easy, and you can thrive even in the imperfections of life.

Stories change lives, and even more, they change generations. The story you assume becomes the story you pass on.

I’d love to hear from you:

What assumptions have you created about health based on the stories you’ve heard?

Leave a comment

Can’t wait to talk about this one in the comments!

xx,

P.S. Want to shift your story this year? Be intentional with your plans. The Nourished Planner helps you rewrite your story. Get in on the new February price drop here!

Health can really happen in a million different ways.

It’s the glass of water you drink first thing in the morning. It’s the mug of coffee you drink outside in the sunlight while the world is still quiet. It’s the “yes” you gave to dinner with friends because you needed connection, or the “no” you said because your schedule is already more full than you like.

It’s the walk you take instead of scrolling. The stretch you do before bed. The decision to go to sleep instead of pushing one more thing.

It’s all the ways you show up for yourself. Even more, it’s the way you live out the purpose you were created for.

Humans tend to spend a lot of time waiting to live out their God-given call. Or waiting to live until they reach a certain weight, a certain size, a certain version of themselves. I’ve spent a number of years questioning this waiting game.

Why are we so hesitant and resistant to do what we know we should or even want?

The reality in all of this, both in creating health and living without waiting, comes down to resourcing.

The irony of living is that it takes energy.

Just like change requires a level of momentum that doesn’t always come naturally, but instead requires you to do something. Action often lies before feeling.

We’ve skipped right over the foundation, attempting to build lives that, while beautiful, don’t last or don’t even come to be. Not because it’s not a worthy way to live, but because there isn’t a foundation strong enough to hold what you’re here for or attempting to build.

One of my greatest passions in life is understanding the mind and easing the burden of our mental health. I think our minds are wildly fascinating. At the same time, attempting to isolate our minds and “fix our thoughts” isn’t work separate from our bodies. It’s directly connected to them.

Which is why I’m more passionate than ever to share this conversation on building an energy framework, using that momentum to boost the need you have not only to engage in health, but to shift your story and actually live the one you were created for.

Humans are bored

I think one of the biggest struggles of our lives today isn’t necessarily negativity. It’s boredom, a quiet, heavy boredom that most people exist within.

This boredom is a massive energy drain. It paves the way to negativity, which becomes fear, which quietly changes how we show up in the world. It makes life small. It makes you small. And all of this smallness limits your capacity to leave a mark here on earth.

Instead of living passionately, we live for our nights when we can binge Netflix.
Instead of living purposefully, we scroll our phones.
Instead of responding to the nudge to create, to move, to engage, we numb.

And I’m not even saying this is your fault. It’s the way of society and, honestly, what we’ve been trained for. At the same time, it’s sucking the life right out of us.

So when we finally realize we want something different, “different” feels so far away that we assume we need massive steps to get there. We spend thousands of dollars. We overhaul our lives. We fight for health. We chase it.

But the chase of health is an illusion.

It’s not real.

What is real is this: health already exists inside of you. You have what you need. You just need to learn how to foster it by taking basic, introductory, and very elementary steps that create the momentum needed to build something great.

It’s all about the foundation. And what you build that foundation on changes everything:

• Your body weight (regardless of the diets you attempt)

• Your overall health status

• Your hormonal flow

• Your thought patterns and mental loops

• How you view the world

• Your relationship with God

• Your ability to connect with other people

• Your capacity for emotional regulation

• Your curiosity and creativity

• Your ability to not just hold life, but move through it

Truthfully, these are the foundations of just being human. And they don’t cost a thing.

I often look at kids as a great example (though this is getting harder to see). Kids naturally know how to maintain a healthy body battery. They move, they rest, they play, they cry. Not to mention, they regulate without overthinking i,t and they refill their energy tanks regardless of what might be draining them.

Inside this Foundational Health Blueprint experience, I’ll teach you exactly what I mean and give you a framework to build a foundation that lasts. One you can come back to again and again to clean things up when life inevitably gets messy.

Because life will undoubtedly send debris. Sometimes it will even knock the whole house down. But when your foundation is solid, you have what you need to rebuild whatever the world tried to take from you.

No gimmicks, no supplements, no biohacks, just you using what we’ve always had to charge your body in the way it was intended.

Watch the lesson below to get the framework for what you can do over the next month to create real results. You’ll also join the community, get access to the tracker so you can see changes in real time, and join live calls for honest conversations about what you’re learning, where you’re growing, and where you need support.

It’s going to be a fun month of sunlight in your eyes, your feet on the ground, moving your body, and fueling yourself in ways that actually fill you up.

If you haven’t joined yet, subscribe below to get access to the full experience.

Watch (or listen) to the lesson:

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Change happens whether you’re ready or not. Unfortunately, most people aren’t ready for it.

Not because they’re lazy or unmotivated. But simply because they don’t have the capacity for it.

That’s why we resist change and fear it. We don’t have what it takes to thrive through it. Change requires energy and resources. And without them, we become overwhelmed, dysregulated, and exhausted.

In the process, we return to our “old” patterns, the familiar, safe, and comfortable ones we don’t particularly love. Patterns like:

• Skipping your morning workout because you’d rather sleep in.

• Waiting for motivation to show up.

• Suppressing your emotions by downing a bag of chips.

• Numbing out by scrolling on your phone.

But it doesn’t have to be this way. You just have to know how to change (not force it).

“Why can’t I do what I know I should?”

Most people ask questions like, “What does it actually take to live healthy?”

But if you knew, would you do it?

I think most people know what it takes to live a healthy life. The question isn’t what but… “Why can’t I do what I know I should?”

The best news is that both questions can be solved by the same process. That is building capacity and resourcing your body. Providing what it needs to do what you know you should, which is also what’s required to create the highest expression of health.

I recorded a video of this lesson, explaining why building capacity is more important than biohacking and how dysregulation is still a form of regulation. Additionally, I shared a personal lesson from my experience cold plunging in a 33-degree river.

Video: Why biohacking isn’t the answer, dysregulation, and cold-plunging.

Important Update:

Create Your Health Foundation: 28-Day Experience

GOOD NEWS: The upcoming Health Foundations class is going to be part of the membership! That means you can access the full experience for the $10 monthly membership fee, no ex. If you’re already a member, we have a seat reserved for you.

Watch your inbox later today for final details of this upcoming challenge.

If you’re looking for a shift in how you approach health, join us as I share the framework that helps you build a foundation of capacity and work personally with you to live it out.

The experience begins next week! Subscribe to save your seat.

UPGRADE YOUR SUBSCRIPTION

Plus, if you subscribe, you get to read the full article below on the five needs of the new human.

“Dysregulation Is Still a Form of Regulation”

One of the best quotes I heard last year was from Michale Chatham: “Dysregulation is a form of regulation.” It’s the same with imbalance. It doesn’t mean your body is failing you. It means your body is doing exactly what it was designed to do.

Dysregulation and imbalance are the body’s way of adapting to an environment it lacks the capacity to handle. It’s the body doing the best with what it has.

The nervous system is constantly asking one question: “What do I need to survive this?”

That question becomes is two fold. It becomes louder when:

1. Your body is underresourced and lacking capacity.

2. Your enviornment is overwhelming and scary.

When the world speeds up, your body responds. When demands increase, the body compensates. When resources are low, the body protects.

The problem is never that your body is broken or wrong — it’s doing the best with what it has. The problem is that you’re asking it to function in a rapidly changing world without updating the way you support it.

It’s like attempting to work online using dial-up. That program is outdated, slow, and lacking capacity. You wouldn’t get anything done. The same applies to your body. It has a new program, but it needs the fuel to live it.

This is where capacity becomes essential. Because the future won’t require harder humans, it will require more resourceful ones.

The 5 Needs of the New Human

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Do you ever feel like the more you know, the worse you are?

Like with every podcast episode, every headline, every new study, you somehow end up more confused, more overwhelmed, and farther away from the wellness you were promised?

You’re not imagining this.

Research has actually shown that in certain contexts, increased exposure to health information correlates with worse outcomes.

It’s not because knowledge is bad, but it actually comes down to integration.

You most likely have the right information. It just doesn’t feel like it because you’ve never lived it out to know what you need, and this may make you feel like you just don’t know enough.

Leading to a life of gathering more.

• More supplements.

• More tracking.

• More discipline.

• More planning.

But what if I told you that most likely, you have what you need?

It’s the key to instant results. Using what you have to create what you desire. And we miss it because we live our lives consumed with what we don’t have, that we can’t see what we do have.

Honestly, it’s the cycle of insanity.

You’re just focused on the wrong things!

Make sure you sign up for my upcoming live class, Uncovering Your Health Blueprint, to shift this focus. It’s a class of action, not more knowledge. If you’re willing to pull up your bootstraps and do the work.

Get all the details about the class and how to sign up here!

This week, I want to encourage you to stop gathering more and start living what you know.

If you’re looking for a place to start, here are a few places. Pick one that resonates with you!

1. Create a wellness plan and start living it (Here are 5 Secrets To Create The Perfect Wellness Plan)

2. Do a little Life Edit. Use the next few weeks to clean up your foundation and prepare your space before you create change. Because honestly, if you’re living life just trying to “keep up,” you don’t have the energy to build new.

What is one thing you know makes you feel good, but you rarely live out?

If you scan through your past, you can most likely think of a time in your life when you felt good. Stop and contemplate, what actions were you taking? How were you living?

Pinpoint one or two things you were doing in this season. The things you have lived experience with.

What is one way you can incorporate them into your week?

I’m not saying force it, but experiment and see if it still makes you feel good.

You already have what you need to live healthy.

I’d argue that one of the most damaging misconceptions in health is that you don’t have what you need to live it. We’ve been led to believe you need a better program, a new system, or a thousand-dollar supplement routine to get well.

Health has become so far outside of ourselves, so big, that it feels nearly impossible. Even worse is when you’re taught the endless free solutions to your health, they seem too good to be true, too cheap to work. So you run back to what’s complicated and expensive.

But let me remind you, those things aren’t required. Health isn’t a chase. It’s how you live. You have plenty of ways (most of which are free) to start creating it today.

Look around at what you already have. Charge your body battery with the basics before you reach for anything else.

Reflection:

• Where am I trying to complicate health? Does it need to be complicated?

• What are the basic things I could do this week to charge my body?

More Things Filling My Week:

1. Reading: I’m in a season of re-reading books I love. I’m digging back into one of my favorites, The Body Keeps the Score. (spoiler, but he’s coming on the podcast later this year!)

2. Morning ritual: I’ve been doing this morning devotional for about 5 years, and I still love it.

3. Daily Steps: Walking isn’t just something I have to do; I choose it because it energizes me. We’re not currently in a walking challenge, but let this be a little motivation to keep getting your steps!

4. My Favorite Recipe of the Week: The Viral Big Mac Smash Burger Tacos. We’ve been making a version similar to this.

What are you loving?

I’d love to hear what you are loving! Do you have any book recommendations or recipes that have been hitting just right?

Leave a comment below and share your current favs!

Leave a comment

Here’s to creating a life well-lived! May you make the most of the week ahead!

Last week, the worst possible scenario happened in my business.

Actually, let me rephrase that: what I had thought would be the worst thing actually happened.

I don’t want to say I willed it into existence, but for years, it sat at the back of my mind. It was the thing I thought about when I couldn’t sleep. And the reason I waited days before opening my inbox.

And then it happened.

What surprised me the most isn’t that it happened, it’s that it didn’t break me.

How could the worst thing I had imagined end up being one of the best things?

I’m still grappling with the mind-bend of it. My immature brain feels betrayed that I’m not creating more drama around something that arguably has a lot of validity.

But honestly, it feels like a much-needed ending of an era. Putting to rest an old and outdated story. It weirdly feels like sweet relief.

I’ve come to realize it’s hard to build a new story when you keep trying to use the old one as a foundation.

Sometimes it’s best just to rip it up and start over. Using what was, not as the basis for your life, but as lessons.

Let me explain what I mean.

Upgraded Health = New Foundations

For most of my life, my foundation was built on the belief:

• That I had to work to arrive.

• That health was a destination.

• That my body was a problem to solve.

• That if I just tried harder, learned more, followed the right rules, I’d finally be okay.

Even deeper in that foundation was the belief that my worth was somehow tied to how I looked and how well I performed.

Yet the thing about foundations is that they always produce the same outcome.

You can build a thousand different houses on it, through different programs and approaches. Or even a different extreme, like I did, moving from obsessing over health to quitting it, but you’ll always end up in the same place.

It’s a new kind of insanity. Not where you’re expecting different results while doing the same thing, but rather expecting different results while doing something different and questioning why it didn’t work. It didn't work, not because of what you were trying to do, but where you were trying to build it. If the foundation has holes, it doesn’t matter what kind of mansion you build; the pests can still get in.

Last year, instead of building another house, I decided to rebuild the entire foundation. And it didn’t happen by learning more or adding more, but by changing what everything was resting on. In the process, my world shifted.

• I lost weight without trying.

• I build muscle without forcing workouts.

• I have more capacity and regulation.

• I have room to actually live my life.

But the thing that stood out the most was not all of this shiny stuff, but how I handled the moment I thought would break me. Shockingly, my worst-case scenario didn’t even knock me down.

Not because it wasn’t hard. It was. Not because I didn’t grieve. I did. But because I had the capacity to move through it. The stress didn’t dysregulate me as it would have in the past.

Truthfully, in the world we live in and are moving towards, I think we’re going to need more of that.

Insert: The New Human

There is a lot of talk in the health community about the shift our bodies are undergoing as they work to keep up with the changing environment. Of course, we’re noticing it in the negative ways, like through rising cancer rates and autoimmunity. But there is another side, a really positive side. And that side all boils down to your foundation and energy creation.

An unstable foundation leaves you:

• Looking for a root cause

• Blaming your body

• Fearing symptoms and diagnosis

• Looking for a disease

• Living out your labels

• Hating your body

• Hating the process of living well

• Overcomplicating

• Deconstructing yourself

• Chasing the right answer or the perfect solution

• Over-trying

• Never “arriving”

But a stable foundation is the opposite:

It sees your body as good and recognizes you have what you need. Your job is not to change your body but to support your body. Resourcing it so that it can thrive.

Building a strong foundation comes down to resourcing.

When my body got sick, it wasn’t betraying me. It was responding exactly as it should to the foundation I had built.

It didn’t make sense at the time. How could I have possibly gotten sick while “doing everything right?” I wanted answers to the problems at hand.

At the time, I blamed mold, which was playing a part. But the ultimate root cause is never the mold, hormones, parasites, symptoms, or diagnosis.

Those are simply the by-products of the actual root — a low-energy state. When you don’t have the capacity to embody your space, you open the door for other things to take up residence. You essentially consent to disease.

A body without enough energy and safety becomes vulnerable. Not because it’s failing but simply because it’s under-resourced. Making the real root cause an energy issue.

What I’ve learned is something I’ve gone back to over and over, just without an explanation: Health doesn’t cost a thing. It’s not dependent on socioeconomic class, race, or even culture. But health is inside you, or better said, it is you.

You have what you need. The secret is simply learning how to live it out. It’s learning how to resource your body to rev up its fuel source.

It’s a version of health that happens regardless of supplements or biohacks. In fact, it’s one that needs to be established before you engage with those things.

We often go about this backwards: generating the same scenario I once lived, doing all the right things, engaging with health, only to end up more unhealthy.

The reason healthy things can become unhealthy is not that your body is a problem. It’s that you don’t have the capacity to use the tools. Health requires resources.

Resourcing your body requires an energy framework. It’s a way of living that supports your body, provides the resources, builds capacity, and sustains vitality. And that framework is built on what you already have all around you.

Establishing Your Health Blueprint

Your energy framework is the basis for building a new foundation, and that foundation determines whether what you build works and lasts. But you know this, especially if you’re one who has tried all of the things, only to end up in the exact same place you always find yourself.

I’m telling you it doesn’t have to be that way. But you do have to bulldoze your existing foundation and create the plans for a new one.

This process is what changed me, and it’s also the process I’m walking you through (and helping you live out) in my upcoming class: Building Your Health Blueprint, Establishing Healthy Foundations.

It focuses on the basics of energy. How to build it, protect it, and use it to create real capacity so your life doesn’t keep taking you out.

It’s not about chasing outcomes, but building a structure that makes the outcomes inevitable.

Join the waitlist here to get more information.

It’s everything I used to help me move from chasing health to losing health to quitting health, and now living it.

With that said, my health update is simple: I am healthier than I’ve ever been. I’m no longer living out the old story, or fearing my enviornment because I know my body has what it needs to live regardless of my enviornment. And if I don’t have it, I know how to build it!

It’s the little things that aren’t so little, like seeing the cold I currently have not as an illness but as an upgrade, and recognizing that the upgrade needs more energy.

If you’re ready for a health upgrade, join the waitlist. I’m sending out the details tomorrow!

In the meantime, I have a thought for you to consider….

Take a moment to consider what might be different if you stopped viewing your health “problems” through the lens of hormones, mold, parasites, viruses, sickness, even inflammation, and started to see them as a by-product of a low-energy state.

Do you think this would change your approach?

I’d love to know how you’re processing that! Leave a comment below!

Leave a comment

xx,

Ten years ago, I quit health. Like, hard stop. I had nothing to do with it.

Honestly, I’m not surprised it happened. Naturally, based on the laws of balance, we often see this pattern in our lives. When you obsess over health, you eventually burn out. Or, like me, you quit altogether.

It’s especially easy when you lose your health doing “all the right things.” What’s the point of all the work if it doesn’t pay off?

Ironically, quitting health is what led me back to it with the same fondness, but a completely different approach.

And this is where life (and health) gets tricky. The place where things appear the same from the outside, the same action and same words, but approached differently, the outcomes are nearly opposite.

A perfect example:

I’ve been working on an upcoming podcast episode about body weight (and why it matters). I know, it’s going to be intimate and intense. But the truth is, body weight does matter. It really does, especially as our seasons of life get busier and the world becomes more chaotic. Our bodies need a certain structure to function, which is directly influenced by body weight.

But how body weight is talked about creates extremes:

1. It can be harmful, pulling you away from health.

2. Or it can be helpful, guiding you toward it.

If you live in the first camp, like I did before quitting health. Obsessed, perfectionistic, pushing harder, unaware of your body, destination-focused, you often swing to the opposite extreme, accepting the “body love at any size” movement. And truly believing that body weight has no mertit on life.

In some areas, like your worth, that is very true. But in health, it’s not true.

Beyond your worth and purpose, body weight is a tool for living your purpose. Instead of being a measure of value, it becomes a sign of capacity, resilience, strength, and energy.

This same example holds true for many aspects of life. Think about food tracking, planning, or even fitness routines. We tend to live in extremes, in either/or scenarios. But life (and health) don’t work in either/or but in the both/and situations.

Sometimes, it’s complicated to see. Because they seem so similar, it’s hard to tell how different they are. The best way to understand is to live it.

But living the difference to experience it requires reformulating your health blueprint. You need to first build a solid foundation so you can return to health without dragging the old baggage along.

It all comes back to experience. The best experiences come from having a solid wellness plan. And not just any plan, but a personalized plan.

On the blog, I shared the critical elements of a successful wellness plan.

Learn the Five Secrets To Building A Wellnes Plan Here

But to give you a jumpstart on my upcoming live class, where I’ll walk you through building your own wellness blueprint and taking real action, I want to share the first step.

The most critical step to any wellness plan (and the way to generate instant results).

Read more

Important New Year Updates:

January is historically the worst month to attempt change. It may not be at the bottom of the list, but it’s close. I recently wrote an article explaining why, and which months actually set you up for the most success.

Read the full article here.

I don’t believe January is dead or useless. It just gets assigned a job it’s not really built for. I believe the better role for January is cleaning up.

What if you use January to clean up your foundation to make the most of your year ahead?

That’s practical decluttering, but also mental and emotional clearing. For me, this means tidying up the structures and systems I use, including this space.

First, I have to say I’ve absolutely loved this space. I value writing to you, interacting with you, and having honest conversations about vulnerable topics.

But after reflecting on the future of The Living Well, I realized we need a little cleanup. Because we haven’t even scratched the surface on the deep, controversial, vulnerable conversations that are coming this year.

This year, we’re going places as we’ve never been! And yes, it will challenge you. That’s why I want to offer a private space for conversations that aren’t meant to be “open to the world.”

That’s just one of the perks of being a paid subscriber. Not only will you have a private space to share, but you’ll also receive “The Overflow.”

What’s Coming This Year:

The podcast is coming back!

• Season One (coming February 1st!!): The Illusion of Health: Unlearning the Rules. Returning to the Body.

• Season Two (coming summer 2026): The Sex Talk 2.0 (check out The Sex Talk 1.0 here)

• Season Three (coming fall 2026)

Brand New: Live Classes/Experiences

In addition to the podcast, I’m also launching a series of live classes.

These aren’t just “information-based,” but they’re lived-action experiences. You’ll gain knowledge and the wisdom to start building a health foundation that lasts.

Here’s what I know: Confusion must end. It’s time to break the cycle of chaos the health space has created and step into your inner knowing. To know how to provide and resource your body (and life) so you can fully live out your purpose and passions here on earth.

Your body is adapting to a rapidly changing world and needs an upgrade. This year, I’m going to help you do just that through a series of live courses. We’re starting with the essentials that everyone overlooks, yet they become your key to lasting change.

The first class begins on February 1st.

Join the waitlist for full details.

New Voices:

My dream for The Living Well has always been to be a collective. A united group of people sharing wisdom, insight, and real-life experience with the world. This year, that’s happening.

Expect to hear from a variety of voices with unique perspectives on health. Have a story to share? Let us know!

The “Overflow”

We’re also cleaning up the subscription experience you get here called “The Overflow.” This year, as a paid subscriber, you’ll get:

1. Podcast Hot Takes: After the podcast conversations with my guests, Payton (my husband and a frequently requested guest), and my own vulnerable thoughts and stories.

2. In-Depth Articles: on health, wellness, and beyond.

3. Seasonal Challenges & Monthly Recaps

4. Meal Plan Ideas

5. Exclusive Discounts: on live classes and products (subscribers save 50% on the first live course, which covers your annual subscription).

One of my missions is to prove health doesn’t have to be expensive. I know this is an additional cost, but the tools we provide will help you cut costs by reducing the biohacking tools you don’t need.

You already have what you need inside you or around you. We’re simply helping you learn how to use them.

Subscription:

$10 per month or $100 per year.

Upgrade Your Subscription

It’s going to be a really fun and enlightening year!

Now, let’s move into the brand new format for The Weekly Fill. The fill that sets you up to crush your week, delivered to your inbox every Saturday morning.

In future editions, expect them to be short, sweet, practical, and intention-building.

The Weekly Fill #01

Let’s get back to January, because most people have big feelings about it, even if those feelings are wishing you could make January one long-winter nap.

We’re officially in the winter decline, which is why January isn’t great for big change. You simply don’t have the energy charge for it.

If you read my wellness trend predictions, you know body resourcing is going to be huge this year, and thankfully.

Read My 2026 Wellness Trend Predictions Here

At the same time, I anticipate that many people will have issues with this movement. Not because there is anything inherently controversial about it, but because it conflicts with our traditional health programming. Deconstructing our beliefs about health will be the hardest part. But I’d also argue, it's the “worth it work.”

If you had time to look at the list of trends, what are your thoughts?

• What are you most glad to see leaving?

• What excites you about what’s coming in?

Leave a comment

I’m most excited for:

• Leaving: Mind-based healing (though this could be highly controversial).

• Bringing in: A fresh perspective on family structures (which is linked to intimacy).

Weekly contemplation:

Does the health of your relationships or family structure reflect your own health?

We often hear that family health impacts your health (I don’t disagree). But, have you ever questioned how your health is impacting your family?

Could your health be influencing your family and relationships?

This week, notice correlations: How do your relationships shift when you’re feeling good? How about when you’re depleted?

No judgment. Just noticing.

Weekly Motivation:

Your weekly motivation comes directly from my personal in’s and out’s for the year. Read them all here.

You don’t have to fix everything. You just need to become more aware, more intentional, and more aligned with your own rhythm. Health isn’t about perfection or chasing trends. It’s about resourcing yourself from within and living in a way that feels energizing, sustainable, and truly yours.

Reflection:

Where in your life are you trying to “fix” things that might just need attention and action instead?

Weekly Fill Action:

Health isn’t about fixing. That’s the old model, based on breaking your life into systems and categories. Instead, think reconstruction. How can you build your health, yourself, and your family?

That includes cleaning up.

What is one area in your life that needs cleaning up?

• Your finances?

• Your closet?

• Your refrigerator?

• Your mental space?

Don’t overthink it. Pick the first thing that comes to mind and take one action to clean it up.

More Things Filling My Week:

1. Reading: It fills me daily. If you have this app, let’s be friends!

2. Morning ritual: A warm drink. My sugar-cookie matcha obsession is real.

3. Working out: I just ordered these to add to my morning routine.

4. My Favorite Soup: This is always a favorite. It’s nourishing, easy, comforting.

Set Your Intention:

What outcomes do you want this week? Knowing your destination makes it easier to set actions.

Now, go live it!

Here’s to creating a life well-lived!

P.S. Don’t forget to join the waitlist to learn more about my upcoming LIVE class! Click here to get on the list!

I just wrote a blog post on the health and wellness trends that are fading and emerging in 2026. I spent the last month contemplating many options and ultimately landed on these (read the full post here).

If I had to sum up all the things that are leaving in one word, it would be over-(fill in the blank):

• Over consuming

• Over thinking

• Over spending

• Over supplementing

• Over hacking

• Over resting

• Over working

• Over analyzing

I think we’re maxing out on the over things in our lives and are naturally shifting towards a system of neutrality, which is the desired form of living. But neutrality can only happen when we stop chasing the fix and recognize that we already have what we need within us.

However, knowing that and living it requires us to see health differently.

To see health, not based on its specific parts, but on how those parts function as a whole. It’s understanding how your body works with your mind, and how it all works with your soul.

It’s all of you! And the trends seem to be moving back toward resourcing based on your individual needs.

Read all of my predictions here.

While those are my predictions for the collective, I thought it would also be fun to share my personal in’s and out’s for the year ahead. Some are based on predictions, and others on my growth and lived experience over the last year.

I’d also love to know what’s on your list! If you don’t have one, I think now is the perfect opportunity to ponder it.

UPDATE: The podcast is coming back (in two weeks!!)

In the upcoming season, we’re going to talk a lot about contemplation and the bigger questions surrounding health. To kick it off, I’d love for you to contemplate what you see as a collective and as an individual regarding health trends.

Not to make another checklist or create a standard of perfection, but to cultivate awareness of what you want to focus on more (move toward) and what you want to focus on less (move away).

5 Things I’m personally leaving (and 5 things I’m moving toward) in 2026:

Last year was a HUGE year of change for me.

Outside the year I was thrust into motherhood for the first time, to which no one can really prepare you for how beautifully hard that is, this past year was singlehandedly the year I experienced the greatest inward transformation.

I not only grew physically healthier, but also mentally and spiritually. I can’t wait to share about this on the upcoming season of the podcast. But for now, I wanted to share a few things that came out of this year.

Specifically, what I was trying to hold onto that wasn’t working and what I’m growing towards. These feel vulnerable, but I think you’ll benefit from them.

Five things I’m leaving:

Read more