Health and Wellness

The holiday season brings connection, joy, and meaning—but it also often brings full schedules, extra stimulation, and disrupted routines. When life speeds up, the nervous system can start working overtime, and that’s usually when we feel scattered, reactive, tense, or disconnected from our bodies. The good news: small, consistent practices can keep you anchored and regulated, even in the busiest weeks of the year. Below are simple, science-backed ways to support your nervous

The Art of Savoring the Simple Moments In a culture that glorifies productivity and constant forward motion, it’s easy to miss the tiny, ordinary moments that quietly shape the quality of our lives. But the truth is this: the small things are the big things. The morning sunlight warming your kitchen floor. The crisp inhale of fresh air on your walk. The unexpected burst of laughter. The scent of your favorite tea right before that first sip. These micro-moments ground us back

When we think about change, we often imagine sweeping transformations, a total diet overhaul, daily workouts, or complete lifestyle resets. But science consistently shows that it’s the tiny, consistent actions  — the micro-habits  — that truly rewire our brains and shape our health over time. Why Small Works Better In neuroscience, this is explained through a principle called neuroplasticity , the brain’s ability to form new neural connections based on repeated behavior. Ever

As we move deeper into fall, energy naturally shifts. The long days of summer motivation begin to wane, and our bodies crave slower rhythms, warmth, and rest. This is the season when many people lose momentum (in training, nutrition, or daily habits) not because they lack discipline, but because mental stamina  hasn’t been trained yet. Mental stamina isn’t about pushing harder. It’s the skill of staying steady when external energy fades. It is about maintaining focus, presen

As the days get shorter and the air turns crisp, our bodies naturally crave warmth, comfort, and nutrient-dense foods. Fall is the perfect season to focus on immune-supporting, energy-sustaining, and gut-friendly meals , especially plant-based options. Science shows that eating with the seasons can help your body adapt to changes in temperature and daylight, optimize nutrient intake, and maintain balance in digestion and metabolism. Here are some evidence-based tips for cooki

We’ve been told for years that stress is the enemy, that it wrecks our sleep, hormones, and happiness. But what if the goal isn’t to eliminate  stress, but to use it ? Emerging research shows that certain kinds of stress, called eustress , can actually sharpen your brain, strengthen your resilience, and help you thrive. It’s the kind of stress that pushes you to grow, adapt, and expand your capacity, not the kind that burns you out. What Is Eustress ? The word comes from the

Ever noticed how a favorite song can completely shift your mood? Science says that’s not just nostalgia, it’s neurochemistry in motion. Music doesn’t just live in our ears; it dances through our entire nervous system, influencing everything from dopamine release to heart rate and brainwave activity. The Neuroscience of Sound When you listen to music, your brain lights up like a concert stage. Studies using functional MRI have shown that music activates the nucleus accumbens  

After a long week of early mornings, deadlines, and overstimulation, your body is quietly asking for restoration. The weekend is the...

Modern life rarely gives the body a true pause. We rush through days fueled by coffee and cortisol, then expect to fall instantly into...

When we talk about emotional regulation, we mean our ability to monitor, evaluate, and modify emotional reactions. Not letting anger,...

Cycling isn’t just a childhood pastime, it’s one of the most effective and sustainable ways to improve your overall health. Research...

Fall is here, and with it comes cozy nights, crisp mornings and the start of cold and flu season. Supporting your immune system doesn’t...

Fall is right around the corner! I don’t know about you, but I’m excited :) As the air turns crisp and the days grow shorter, nature...

When people think about changing their diet, the first thing that comes to mind is often restriction: cutting out sugar, bread, dairy, or...

As the golden light of late summer begins to soften and the first hints of fall drift into the air, our plates can reflect this shift in...

Our bodies are designed to thrive with sunlight. From boosting mood to strengthening immunity, time in the sun is deeply connected to our...

Most people think of emotional honesty, being open about our true feelings as a psychological or relational practice. But research shows...

In our modern, sedentary lifestyles, the importance of movement cannot be overstated. While dedicated workouts are beneficial,...

When people think “exercise,” they often picture jogging, cycling, or hitting the elliptical. Cardio has long been the go-to for staying...

Ever find yourself craving something sweet  late at night? Or reaching for salty snacks when you're stressed? Those cravings aren’t...

Inflammation is at the root of many chronic health conditions, from arthritis and heart disease to depression and digestive issues. While...

In an era where quick fixes and fad diets dominate the wellness industry, the cycle of yo-yo dieting—also known as weight...

-Michael Pollan In a world filled with fad diets, calorie counting, and an endless stream of nutrition advice, Michael Pollan’s seven...

We often hear the word inflammation  tossed around in wellness circles, but what does it really mean? And more importantly—what can we do...

In a world that praises constant productivity and overstimulation, many of us forget a fundamental truth: your body can’t heal—or even...

W hat if one of the most powerful influences on your health wasn’t in your kitchen or your gym — but in your circle of friends?   When...

Whether you’re just starting your plant-based journey or you’re a seasoned vegan looking to streamline your kitchen, having a solid...

There’s something magical about the water. As soon as you dip in, the world seems to quiet. Swimming isn’t just a fun summer...

Walnuts There are a numbers of foods that can improve the bodies resilience to stress.These include foods high in Omega-3 Fatty Acids,...

When you walk through the aisles of a grocery store, you'll likely come across a variety of packaged foods that are labeled as...

In the search for healthier habits, we often overlook the simple act of putting pen to paper. Yet journaling—a practice as old as writing...

Have you ever found yourself feeling sleepy right after a big meal? It’s a common experience that many of us face, but it leaves us...

Cacao We're diving into the rich, delicious world of cacao—the raw, unprocessed form of chocolate that holds surprising benefits for your...

As we chase the latest anti-aging trends and supplements, a familiar ally is emerging from the shadows of scientific scrutiny: Vitamin D....

If you've been looking for a superfood to add to your weekly meals, kale should definitely be at the top of your list. This leafy green...

Have you ever thought about growing your own food? Growing your own vegetables can be an incredible way to provide you and your family...

Digital Overload Is Real—But There’s a Way Out We check our phones over 150 times a day , and the average adult spends more than 7 hours...

Brain on Exercise We often hear that exercise is good for our heart, muscles, and waistline—but did you know it's just as powerful for...

Ever wondered what your grocery list would look like if you shopped for longevity? Well below is a grocery list designed for longevity ↓...

Lemon Water During the mornings, I have a routine of drinking lemon water on an empty stomach. I slice half a lemon and place the slices...

The three truths of life spoken by the psychiatrist Phil Stutz     1. Pain Uncertainty The Need for Constant Work  If pain,...

Yoga is an ancient practice that originated in India, encompassing much more than just physical postures. It's a holistic approach to...

Juicing is the process of extracting the juice from fruits and vegetables. It's a method to consume the liquid part of these produce,...

Let's talk protein! Proteins are the workhorses of life, essential for nearly every biological process. Proteins play a critical role in...

Blue zones are regions in the world where people live measurably longer, healthier lives. The term "blue zones" was coined by Dan...

Research shows a strong correlation between vegetable intake and increased longevity. Here's the breakdown: Studies link higher vegetable...

Exercise is a key component to keeping our immune systems healthy. Many people only focus on food and supplements when they think of...

Our relationship to sleep is so important to our health. It plays a vital role in both our physical and mental well-being. Also, it tends...

Intentional breathing, also known as breath work or pranayama, is a practice that involves controlling the breath to achieve a variety of...

As we head into cold season and with COVID still around, here are some strategies I have employed for years to support my chances of...