Feeling Broken? I Was Too.

If you’re reading this and feeling like your body is fighting against you—whether it’s chronic pain, stubborn weight, anxiety, or pure exhaustion—I see you. I’ve been there too. And I know how discouraging it is to feel like you’re doing everything “right” but still waking up tired, inflamed, and off.

When I started my first job after grad school, I became exhausted physically and mentally. I was burning out trying to help others heal… while silently breaking down myself.  What helped me rebuild wasn’t a new supplement or a fancy protocol. It was getting back to the simple, primal rhythms that your body actually wants.

Here are the 6 non-negotiables I follow daily that keep me pain-free, running strong (literally), and feeling more energized than I did in my 20s:

 1. Optimize your light

Did you know that getting sunlight daily may be the THE most important thing you can do for your health?

Every morning, I get outside within 30–60 minutes of waking. No sunglasses. No screens. Just real sunlight on my face and in my eyes. This one habit sets my internal clock and tells my body: time to wake up, burn fat, move, and recover well. It helps regulate cortisol (your body’s natural alertness hormone), supports testosterone and thyroid function, and even boosts dopamine and serotonin.

Most people forget that light is the trigger that sets off your hormonal cascade for the day—which directly impacts energy, endurance, and mood. Without morning light, your mitochondria (the little engines in your cells) never get the memo to power up. And at night, if you’re surrounded by blue light from screens and overhead LEDs, your recovery hormones like melatonin and growth hormone never fully activate.

Think of it this way: If food is your fuel, light is the ignition key. You can eat clean, train hard, and take all the right supplements—but if your light environment is off, your body won’t recover, repair, or perform at its best.

In the evening, I dim everything down. I switch to fire light (candles), red or amber lights and use blue light blockers. That’s how I cue my body that it’s time to wind down, heal, and get ready to do it all again tomorrow.. Confused? Learn more by reading  HERE

If you’re not managing your light, you’re not managing your hormones. Period.

This is the reset button your brain has been craving.

Even 10 minutes can change your entire day. Bonus: pair it with a walk or breathwork for double the benefit.

2. Daily Grounding

Barefoot on grass. Hands in the soil. Lying in the dirt post-run. Call it what you want—but getting connected to the Earth reduces inflammation, calms your nervous system, and helps your body discharge built-up static from artificial environments.

It sounds woo. But it’s not. It’s what humans did for thousands of years before rubber soles and concrete.

This is why I made the switch to Flux trail running shoes (their trail runners are grounded).  Not an affiliate, just a fan 🙂 Now I run long distance while getting grounded at the same time.

For more information on the health benefits of grounding, check out “Earthing: The most Important health discovery ever!“

3. Mineral-Rich, Structured Water

Your body is mostly water—but it’s not just about quantity, it’s about quality. I filter my water, then add sea salt or trace minerals to it. Why? Because minerals conduct electricity, and your cells run on electrical signals.

Structured water (the kind found in spring sources or through vortexing) hydrates your cells at a deeper level. More energy. Less brain fog. Stronger recovery.

There are lots of ways to structure your water and I will write a blog post on this at some point but for now, just set you glass of water out in the sun on the ground. This is an easy way to structure your water for free.

I use a reverse osmosis water filter then mineralize it by making adding 1/2 tsp of Sole.

Sole is a fully saturated salt water solution with the same composition as our blood plasma. Some of the benefits of taking this are: better hair/skin/and nails, weight loss (by improving digestion & nourishing the body on a cellular level), boosts energy, improves blood sugar, prevents muscle cramps, is a natural antihistamine, and helps promote healthy veins and bones.   Using sole in your water results in drastically more hydration.

To make it:

1. Salt: Add 1-2 cups of a quality salt (Baja gold, Jacobson’s, or Maldens) to 1 quart of water.
2. Mix till it is dissolved. After 24 hrs you should still be able to see some salt on the bottom which indicates the water is fully saturated.
3. Add a 1/2 to 1 tsp of this solution your water first thing in the morning.

4. Prioritize Quality Sleep

Sleep is when your body repairs, detoxifies, and rebuilds. But not all sleep is created equal. The most regenerative sleep happens between 10 p.m. and 2 a.m. That’s when your body produces the highest levels of growth hormone and does its deepest healing work.

I start winding down after sunset—ideally limit screens, and use candles or red light only. I also stop eating a few hours before bed to support melatonin production and avoid blood sugar crashes. Your sleep hygiene matters more than you think.

Start small. Give yourself a sleep window from 9:30 p.m. to 6 a.m. and watch what happens to your energy and mental clarity.

What you see matters just as much as what you eat. This is where proper light at night is vital (see above).

This isn’t about being extreme—it’s about protecting your melatonin, healing your sleep, and giving your nervous system a chance to relax.

If you’re chronically wired and can’t fall asleep, your light environment might be the missing link.

For more info on how I do this check out our blog on light (HERE)

5. Calisthenics Over Machines

I move like a human. Pull-ups, squats, lunges, crawling, hanging, jumping—stuff kids do naturally. These movements train the body to stabilize, build true strength, and stay mobile for life.

You don’t need expensive machines. You need connection to your core, your breath, and your body’s natural movement patterns. That’s how you build resilience.

Focus on building a strong core and stretching the big muscle groups that get chronically shortened in our environment.

Remember, movement is medicine. Find an activity you love and do a little of that activity regularly.

 6. Ancestral, Nutrient-Dense Food

Forget fad diets. I eat the way we were designed to eat:

• Wild-caught seafood
• Grass-fed meats
• Raw milk
• Pasture-raised eggs
• Organs (yep, liver) – (usually I take in supplement form)
• Fermented foods
• Seasonal produce

This is the kind of food that nourishes your mitochondria, heals your gut, and balances your hormones. It’s not about restriction—it’s about reconnection.

Interestingly enough, WHEN you eat is arguably more important that WHAT you eat. Confused? Check out this post that explains more.

Bonus: Regular Chiropractic Care

Your spine is your body’s wiring system. When it’s misaligned, everything downstream—digestion, hormones, sleep, immune function—gets thrown off.

I practice what I preach and get adjusted regularly. It’s how I stay injury-free, optimize recovery, and keep my nervous system firing on all cylinders.