It is easy to get swept up in the latest wellness trends and cutting-edge tools. From cold plunges and red light therapy to IV nutrient drips, there’s no shortage of practices promising better energy, longevity, and performance.
But none of these tools matter if the basics aren’t in place!
Before you invest time, energy, or money into the latest wellness trend, it’s essential to build a strong foundation of habits rooted in fundamental health habits. Simple, sustainable habits are what truly move the needle for your energy, mood, metabolism, and long-term wellness. No amount of red light therapy will compensate for a poor diet or sedentary lifestyle!
Start Here: The Core Pillars of Lasting Health
Eat Mostly Whole, Unprocessed Foods
Your body thrives on real food. Make unprocessed and minimally processed foods, including vegetables, fruit, nuts, eggs, meat and fish, the foundation of your diet. Unprocessed food retains natural nutrients and fiber, which help regulate blood sugar and support gut health. What you eat becomes the raw material your body uses to repair, recover, and function optimally.
Consume Adequate Protein
Protein supports so much more than just muscle—it’s essential for your metabolism, energy, immune function, and blood sugar balance. As we age, especially through perimenopause and menopause, our protein needs increase. Hormonal changes during this time can accelerate muscle loss, increase fat storage, and make blood sugar regulation more challenging. To support your strength, vitality, and metabolic health, aim to consume 1 gram per pound of ideal body weight spread throughout the day, focusing on lean, nutrient-dense options such as poultry, fish, eggs, dairy, legumes, and plant-based proteins.
Move Your Body Every Day
Movement doesn’t have to be complicated. Whether it’s walking, dancing, yoga, or hiking – what matters most is moving your body consistently and intentionally. Daily movement boosts your mood, energy, and overall vitality. Adding resistance training twice a week – whether lifting weights at a gym or doing bodyweight exercises at home – supports metabolism, mobility, bone density, and muscle preservation.
Prioritize Consistent Sleep
Sleep isn’t a luxury—it’s a necessity. Aim for at least seven hours per night in a dark, cool, quiet environment. Turn off screens early, create a relaxing bedtime routine, and keep your bed time and wake time consistent day-to-day.
Practice Stress Management
Chronic stress affects everything from your hormones to your gut health. Find at least one stress management practice you genuinely enjoy—whether that’s meditation, journaling, walking in nature, deep breathing, or a long talk with a good friend—and make it a regular part of your routine.
Nailed The Basics? Now Consider Extras to Enhance your Foundation
When the fundamentals feel like second nature and you’re feeling stronger, more energized, and more in control of your health, you may want to explore supportive add-ons to take your wellness further.
These strategies aren’t a replacement for healthy habits—but they can enhance your recovery, energy, and resilience when used intentionally.
Weighted vests for walking and/or strength training to boost calorie burn, muscle activation and bone density.
Red light therapy supports cellular repair, skin, mood, or recovery.
Cold therapy fights inflammation and supports recovery. Note that women benefit from warmer temps than men, ~50+ degrees, and everyone should avoid cold therapy immediately after workouts to preserve training adaptations.
Heat therapy/sauna promotes detoxification, relaxation, and circulation.
Blue light blocker glasses support better sleep and circadian rhythm.
Wellness wearables like Oura or WHOOP track sleep, HRV, and recovery.
Nutrition supplements based on your unique needs identified through testing.
Mouth taping supports restful, oxygen-rich sleep.
Environmental upgrades including air purifiers and non-toxic beauty and cleaning products.
Small Steps, Big Impact
The bottom line is the secret to optimal health isn’t found in a supplement or a new gadget—it’s in the choices you make every day. Start with the basics. Master them. Then, if you’re feeling good and want to experiment with ways to optimize your performance or longevity, go for it.
You don’t need to be perfect, just consistent, curious, and committed to your long-term health.
I have two options to support you in building your foundation of health!
#1: Digital, Self-Paced Course
I dive deep into these essential habits in my digital course, Longevity Blueprint. It’s hard to make changes to our daily habits, and knowledge alone doesn’t transform health. You will learn how to confidently implement the core pillars of wellness— whole-food nutrition, daily movement, sleep optimization, and stress management—in a way that feels sustainable and aligned with your lifestyle. Unlike traditional health programs that focus only on what to do, Longevity Blueprint teaches you how to make those changes stick.
Click here to learn more and take advantage of a limited time introductory price.
#2: 1:1 Coaching
I work 1:1 with individuals to help them build a strong foundation and explore next-level wellness in a way that’s personalized and sustainable.
Book a complimentary consultation to get started.
