Editor’s Note:

Happy New Year!!
I pray that your holidays were filled with many memorable moments – peaceful ones:)

Now it’s time to move forward and create a new year. In the past few months, I’ve been sharing highlights of my best selling book Create The Vitality You Crave: Epigenetics 101 to Unlock Your Healing Power. 

For the next two weeks, I want to dive into Daily Vitals – reinforcing critical things to enhance your vitality, each and every day.

Read on. I look forward to continuing to support your Vitality journey this year!!

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“Wellness is a connection of paths: knowledge and action.” ~Joshua Welch

In earlier discussions, we explored the Creation Principles of “See,” “Say,” and “Feel,” focusing on the spiritual, emotional, and mental aspects to envision your Future-Self. Now, it’s time to put these principles into action and prioritize the physical body’s health. Let’s look at how Your Daily Vitals can guide you on a holistic path to enhance your vitality.

The Importance of Self-Care: Why Delaying Can Cost You Dearly

Both women and men often delay self-care, but the cost is substantial. Women, in particular, are the life source for their families, divinely designed to nurture and support. Neglecting self-care not only diminishes our vitality but also impacts those who depend on us. Our reach can extend beyond our immediate family, influencing the broader community with our nurturing energy. 

I have learned the hard way, that if I neglect my self-care – everyone around me suffers. I cannot be my best self with anyone. My self-care is an investment into myself – my spirit, my mood, my mental function, my interactions with others, my stamina, my outlook on life, etc. When I neglect myself, then all are impacted, negatively. 

By embracing daily self-care practices, I know that I can ensure that our energy, vitality, and impact remain strong and positive. And, self-care will impact you the same way.

Your Daily Vitals: Essential Activities for Health and Vitality

The Daily Vitals are activities designed to support and nurture your divine feminine energy and intrinsic life force. By fine-tuning these practices, you can enhance your impact on the world and create a lasting connection between your body, mind, and spirit. These five vital practices—Breathe, Hydrate, Nourish, Move, and Sleep—offer simple but powerful ways to improve your physical, emotional, spiritual and mental well-being.

Breathe: The Power of Oxygen for Cognitive and Emotional Health

Our breath profoundly impacts our brains, which use 20% of the oxygen we inhale. Effective breathing enhances cognitive function and emotional control, allowing us to navigate life with clarity and calm. Diaphragmatic breathing, also known as belly breathing, engages the Parasympathetic Nervous System (what I call the “Pretty Safe Nervous System”), promoting relaxation and cardiovascular health. Practicing techniques like diaphragmatic breathing and the 4-7-8 breathing method can significantly reduce stress, improve emotional regulation, and promote a more balanced mind.

Diaphragmatic Breathing Steps:

1. Place one hand over your heart and the other over your belly.
2. Inhale through your nose, allowing your belly to rise.
3. Exhale, drawing your navel toward your spine as if blowing out candles.
4. Repeat 3-5 times, noticing the calming effect.

4-7-8 Breathing Technique:

1. Part your lips and exhale completely.
2. Inhale through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale for 8 seconds, making a whooshing sound.
5. Start with 4 repetitions, gradually increasing to 8.

Breathing through the nose, though more challenging, is more nourishing and balances oxygen and carbon dioxide levels better than mouth breathing. Regular practice of these breathing techniques supports emotional health, resilience, and focus.

Hydrate: The Foundation of Every Biochemical Process

Water is essential for life, yet many overlook its importance. Hydration supports every biochemical process in the body, from temperature regulation to detoxification, respiration, and nutrient absorption. Without enough water, our energy and vitality decline. That’s why hydration is a key part of the Daily Vitals, a holistic approach to self-care.

Our bodies are made up of 50 to 75 percent water. Water is critical for many functions. It regulates body temperature, aids in detoxification, helps with breathing, and produces digestive enzymes. It also helps us metabolize food into energy, supports muscle function, and carries oxygen through the blood. Water even lubricates joints and protects organs like the brain and heart. 

In addition to drinking water, we can hydrate through food. Vegetables like cucumbers, celery, and watermelon are packed with water and nutrients. By eating these foods, we hydrate and nourish our bodies. For instance, a cucumber salad can help reduce afternoon fatigue caused by dehydration. Some people “bless” their water, infusing it with positive energy. Adding Himalayan salt can enhance hydration by providing electrolytes, helping maintain fluid balance.

Hydration Tips: Good, Better, and Best

Good Hydration Practices:

• Drink 16 oz. of water first thing in the morning to rehydrate after sleep.
• Aim for half your body weight in ounces of water daily.
• Avoid dehydrating drinks like coffee, tea, soda, and alcohol.
• Use stainless steel bottles instead of plastic.

Better Hydration Practices:

• For every cup of caffeine, drink two cups of water to offset dehydration.
• Choose non-BPA plastic bottles. Use stainless steel or glass for hydration.
• Include hydrating foods like cucumbers and celery in your meals.

Best Hydration Practices:

• Filter your water to remove toxins and chemicals.
• Try alkaline or structured water for added benefits.
• Consider hydrogen water for increased energy, reduced inflammation, and better recovery.

Hydration is more than just drinking water. It’s a practice that supports every cell in your body. By prioritizing hydration, you’ll boost your energy, mental clarity, and physical performance. Drink water, eat water-rich foods, and choose healthy hydration habits. It’s a simple step that can transform your health.

Nourish: The Role of Bio-Individualized Nutrition in Vitality

Proper nutrition fuels our bodies, powering millions of biochemical reactions. However, as food quality declines, health issues rise. Bio-individualized nutrition—adapting your diet based on your unique genetics and family history—can optimize health and vitality.

Many diet trends have come and gone, but the truth is, there’s no “one-size-fits-all” approach. Our bodies require specific, tailored nutrition. With the decline in food quality, processed diets lead to “overweight but undernourished” populations. Dr. Lustig’s Metabolical reveals that poor food choices are behind many metabolic diseases. The key is not just what you eat, but what you absorb, which depends on healthy digestion.

Michael Pollan’s advice is simple: “If it came from a plant, eat it; if it was made in a plant, don’t.” To optimize your nutrition, focus on whole, unprocessed foods. Bio-individualized nutrition means adjusting your diet to your unique genetic makeup. For example, people with the ApoE4 gene should limit fats and dairy, while those at risk for diabetes should control carbs and prioritize fiber.

Best Food Choices for Vitality:

• Fiber, greens, healthy fats (e.g., avocados), and protein at every meal.
• Plenty of raw, organic fruits and vegetables.
• Cruciferous vegetables like broccoli and daily sprouts.
• Grass-fed, wild-caught, free-range meats and fish.
• Anti-inflammatory foods such as turmeric, berries, and leafy greens.
• Stop eating when you’re 80% full.

Top Foods to Reduce or Avoid:

• Sugars, white flours, and refined carbohydrates: Hallmarks of processed diets, contributing to chronic health issues.
• Vegetable oils: Imbalance of Omega-6 and Omega-3 oils leads to inflammation.
• Trans fats (Frankenfats): These are found in processed foods and increase the risk of heart disease and strokes.
• Factory-farmed meats and dairy: Packed with antibiotics and hormones, and nutrient-deficient due to unnatural diets.

Smoothies made with organic fruits, veggies, and healthy fats are a great way to nourish your body. Eating a nutrient-dense, whole-food diet that is tailored to your specific needs supports every system in your body. This form of nourishment encourages optimal metabolism, balances hormones, and enhances vitality. Make intentional food choices to fuel your body, knowing that what you consume directly impacts your energy and well-being.

Conclusion: A Strong Foundation for Vitality

The first three Daily Vitals—Breathe, Hydrate, and Nourish—are simple yet transformative practices that deeply impact your health and vitality. A mindful breath calms your mind and empowers your body, each sip of water fuels essential processes, and every intentional meal provides the nutrients you need to thrive and heal. These aren’t just habits; they’re daily investments in your well-being and a foundation for resilience and energy.

This is just the beginning. Next week, we’ll explore how movement and quality sleep complete the framework for holistic well-being. Let these practices inspire you as you step into the new year with intention, growth, and vibrant health. Here’s to thriving—one breath, one sip, and one meal at a time!

“If you have enjoyed reading this blog, and want to take a deeper dive, then you will love my new book Create The Vitality You Crave: Epigenetics 101 to Unlock Your Healing Power. You can order on Amazon by clicking here.