Sleep is where healing, restoration, regeneration occurs. While we sleep, our brain and body go into full repair mode—sorting memories, clearing toxins, repairing cells, and even healing our gut lining. Without it, our body deteriorates, showing signs of brain fog, weakened immunity, hormonal imbalance, digestive issues, inflammation and more. We spend on average 1/3 of our life sleeping!!! Investing in sleep and prioritizing healthy routines is one of the most important things to do for our health.

So with that being said, these are 10 things & rituals that have helped my sleep quality improve the most!

Let’s get into it…

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My 10 Things & Rituals for Restorative Sleep

1. Non Toxic Mattress

When I moved to New York, I didn’t bring my mattress with me, and decided to invest in a new one. I spent lots of time researching the best mattresses, asking friends, and settled on the Birch Luxe Natural Mattress. I convinced Cooper it was the best one for our health and we purchased!

Birch is made with organic cotton, natural wool, and organic latex rather than synthetic foam. It is green-guard gold certified and completely fiberglass-free (tons of mattresses out there produce harmful off-gassing while you sleep). Before this I had never bought a new mattress, I had the same one for forever, or just used whichever one was in my dorm in college. I was swapping out toxic products everywhere else in my life, cleaning, kitchen, skincare, even sheets—but the mattress was one of the last things I thought of, and arguably one of the most important.

After a week of sleeping on this mattress I knew we made the right decision. I was sleeping better through the night, waking up fresher. I didn’t think about how much my old mattress was affecting my sleep in the past, I used to toss and turn all throughout the night. With Birch’s mattress being made of organic and natural materials, it allows for proper circulation, breathability and temperature regulation, which can help alleviate pain, reduce inflammation, support immunity and overall stress reduction. Sleep is where we heal, and it’s important that we are sleeping on something that allows the proper flow for that healing to occur.

I had my entire family swap out their mattresses as well, so now they are all sleeping on Birch. When Birch reached out to work together, it felt like I manifested it since I was already a huge proponent of their mattresses!

Cooper & I bought ours during the black Friday sale, and now they are having an incredible memorial day sale which is a perfect time to purchase! You can use THIS LINK to claim 27% off any Birch Mattress, and thank you to Birch Living for sponsoring this post!

2. 100% Linen Sheets

For most of my life I didn’t sleep with linen sheets, a few years ago I started sleeping on organic cotton (which I also like), but when I made the switch to linen it was life-changing. I have never and will never look back.

Linen is the softest, comfiest, coziest fabric. I just sleep sooooo well in it. Whenever I have to sleep outside of my own bed I am just saddddd! It’s never the same. Linen is a high vibrational fabric, which can promote healing, relaxation and positive energy flow. It is also naturally antibacterial, hypoallergenic, breathable, and temperature regulating. & it just gets more buttery soft cozy with every single wash.

3. Sleep Hygiene

Proper sleep hygiene is key for quality sleep, detoxification and even healthy skin.

I wash my sheets once a week and swap out my pillowcases every two days (the two days I do because my skin is more acne prone, was a tip from my facialist). Our faces are on our pillows every single night, so keeping them clean is really important for skin health AND sleep quality. Our skin is constantly detoxing, especially while we are asleep, we are shedding dead skin cells, and our bedding accumulates sweat, oils, bacteria and dust over time. It’s so important to wash to avoid skin irritation.

I also make sure I am always washing in a non-toxic laundry detergent. What we wash our sheets in matters, as it’s where our bodies are recovering for 8+ hours!! I also use wool dryer balls to make my sheets extra soft.

One of my favorite new rituals is spraying hypochlorous acid on my pillowcases and sleep masks in between washes to help kill any bacteria build up. I also spray it on my mattress in between changing sheets! Hypochlorous acid is a non-toxic, gentle and skin safe cleaning agent (that our own immune system produces!) that has potent antibacterial properties. It is a disinfectant that can kill bacteria, viruses, and even fungi, without irritating or harming skin. I have this spray bottle I use so that it sprays out faintly. I use this outside of the bedroom too as a disinfectant/cleaning agent!

And lastly, a hot shower before bed is one of my favorite parts of my routine. It washes away the energy of the day & makes it easier to fall asleep and stay asleep. If I am showering at night, I always shower in red light or candlelight to make it extra soothing and keep my body in wind-down mode.

4. Circadian Lighting

I will never stop talking about circadian lighting. I have circadian lighting in every lamp in my home (I never use the big lights). & when the sun goes down, the lamps turn off, and the vibe lights come on.

Blue light and fluorescent light are sleep-inhibiting. They block the production of melatonin, making it much harder to fall asleep at night. Red light, on the other hand, helps to block blue light and optimize melatonin production to help us sleep better. At night I turn on only my red lights and light candles before bed. and/or I have my evening setting on my circadian light bulbs which are a calming soft yellow. I even have red light motion sensor lights in my bathroom for when I get up in the night so it doesn’t interrupt my sleep.

It just sets the vibe. It prepares me for a beautiful wind down and calming evening. When I have kids one day I plan on not even having to say “it’s bedtime” and just turning the red lights on so they start to get sleepy and eventually pavlov themselves to know it’s bedtime…because essentially that is what I have done to myself hahaha.

5. Sunlight & Nature

The two best tools in our toolbox. Completely free.

Morning sunlight is one of the first things I try to do every day. Getting sunlight in your eyes when you wake up (and rising with the sun in general) helps to reset our circadian clock. Sunlight first thing optimizes the body’s natural cortisol releasing process to enhance energy throughout the day, improve mood, AND set you up for better sleep at night. Even on gloomy days! It doesn’t have to be direct sunlight—just being outside in natural light makes a difference.

& the grounding, putting your feet on the bare earth, hugging a tree, just getting out in nature and touching grass—is also wonderful for improving sleep and so deeply connected to our overall nervous system health. We are getting further and further from nature, and I believe this is one of the biggest reasons so many people are dealing with sleep issues and chronic fight-or-flight. Grounding helps activate the parasympathetic nervous system, putting you in that rest and digest, calm and relaxed state. It helps to re-center us and bring us back to homeostasis, and normalize cortisol levels and decrease stress literally at a cellular level.

I don’t know about you but whenever I spend all day at the beach or outside, I alwayssss have the best nights sleep. It’s pure medicine!!!!

6. Nervous System Regulation

Like previously mentioned…I believe one of the biggest reasons for poor sleep is that our bodies are living in a chronic state of fight or flight. Our nervous systems are completely dysregulated, and it is really hard to fall asleep and stay asleep when your body is acting as if it’s being chased by a lion. Regulating my nervous system is something I have worked on extensively because I have dealt with sleep issues and anxiety from a young age, and this has made a massive positive difference in my sleep and just life in general.

Each point in our day is an opportunity to practice nervous system regulation, and it takes conscious re-training. I am wired to be in chronic fight or flight, and our bodies naturally prefer a familiar hell over an unfamiliar heaven, so my brain subconsciously is seeking stress all day long. It took a while for me to become aware of this, and I am constantly trying to re-wire my brain every day.

Waking up, starting my day with gratitude and moving slow versus feeling stressed like I am already running late and behind. Taking a deep breathe and grounding myself in small moments throughout the day, allowing myself to be present. It starts in the mind, and translates to the body. It takes practice, patience, and forgiveness.

A few more daily rituals that activate the parasympathetic nervous system are: journaling, breathwork, stretching, walking, grounding, getting out in nature, creating vs. consuming, somatic movement, slow living, laughing, physical touch. These all help to bring our bodies into that rest and digest state, and the calmer and more regulated you are throughout the day, the easier it is to fall asleep at night.

7. Room Environment

Our bedroom is a sanctuary and we should treat it as so!!! There are a few things that allow for the best nights sleep in my bedroom:

• Air Purifier—A good quality air purifier is important especially if you live in a city like me. Clean air is essential for health and makes a massive impact on sleep quality. It removes pollutants, mycotoxins, and toxic airborne substances, so we can breathe better and therefore sleep deeper.

• Bedroom Temperature—It is ideal to have your bedroom slightly colder for the best quality sleep (but in the winter I always put on wool socks and have a hot water bottle in bed with me!). I love opening my windows before bed to let in fresh, cool air, in the summer that is a little tougher lol.

• Sleep Mask—I need a sleep mask before I go to bed to block out all light. It never stays on throughout the night but I don’t have blackout shades and there is a lot of light pollution in NYC which affects my sleep.

• Sound—I love listening to some brown or white noise in the background to help neutralize outside sounds. I also use my 528Hz sound machine while winding down. 528Hz is known to improve sleep, increase relaxation, lower anxiety, decrease tension, and promote a calm and meditative state for deeper sleep.

• No Electronics—More on this below, but electronics plugged in around your sleeping area can definitely mess with sleep.

8. Sunrise Alarm

I first got a sunrise alarm when I made the habit of not sleeping with my phone in my room anymore, I knew I didn’t want to use my phone as an alarm clock because I hate looking at it first thing in the morning and it was the best decision I ever made. I usually don’t go on my phone for at least an hour before bed and at least an hour once I wake up in the morning. It provides my alarm clock in the morning & white noise in the evening.

Now I no longer wake up in an absolute panic to the loud, aggressive blaring of an alarm (those alarm sounds are actually triggering to me…) Instead I am woken softly with light and the sounds of chirping birds or wind chimes which are SO much more peaceful and so much better for cortisol regulation first thing in the morning. How we start our morning is the energy that is carried throughout the day!!

9. Have a Bedtime

Habitually going to bed at or around the same time every night is incredible for sleep health. It helps your body get into a rhythm so your circadian clock is most optimal. If you can, try to be in bed before 11PM—even better if before 10PM! Staying up past those times can impact the restfulness of our sleep and also disturb our bodies restorative practices. But we all have our late night moments and those can be good too so never let rules and rigidity get in the way of enjoying life, these tips are meant to improve and add to life, not take away from it.

10. Feng-Shui Tech Free-Zone

In feng-shui they say the bedroom should be for two things only: sleep & sex.

I completely agree..but today we are using our bedrooms for everything, working, watching tv, so many of us have desks in our bedrooms now, there is no separation!! This can affect sleep health immensely. I know there is sometimes not another option, I have been there, so my most important thing is that the bedroom, once the sun goes down, is a phone-free, screen-free, tech-free zone.

Electronics plugged in your bedroom mess with our sleep. Period! From the EMFs to the ambient light to the psychological pull of having your phone within reach. I do not have a TV in my bedroom. My phone does not enter my room in the evening. Once it is plugged in elsewhere, it is not touched again until the next morning. I am strict with this lol. Cooper and I had multiple back n forth conversations about it when we moved in together lol, it’s a non-negotiable for me!!!

Keeping your phone out of the bedroom also removes the temptation to doom-scroll (always followed by the worst nights sleep), removes the EMF exposure, removes the light, and allows your bedroom to be what it is meant to be: a place of rest, healing, and restoration. Your bedroom should feel like a sanctuary. Protect that energy!!!!

You deserve good sleep. Good sleep makes for good life!!! Sleep is one of the most productive things we can do for our body. The better the sleep, the more we are able to enjoy living when we are awake. It’s a cycle. I hope that this helps you get the most restorative, regenerative and quality sleep.

I also am linking my full wind-down routine here too for you! It has some repeats but goes further into my pre-bedtime routine for the best nights sleep:

Love you! Sweet dreams.

XO - Ella

If this is you, you are not alone. Almost every woman in my life has expressed similar feelings and frustrations. I have learned a lot since feeling that way, but I still have so much to learn. As the world ebbs and flows, my opinions on things flow with it. I pivot on perspectives based on my environment and circumstances. As I connect with more people, go to more places, see more of the world, I grow and I change, and that is the beauty of life.

Growth has allowed me to reflect on my experiences with hindsight. I can look back and say woah I would’ve done that soooo much differently now, but at the end of the day I wouldn’t be here now if I had done things differently. I truly believe each individual journey is special and specific to each person. There are learning experiences and value in the ups and the downs.

A question that I get all of the time is, "If you could go back to when you were struggling with those health issues, what would you do differently?" So I want to share the wisdom I would offer my past self. Take it with a grain of salt though, we’re all at different points in our own story, and ultimately it’s your experiences that shape the lessons that guide you.

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Before I get into it, I love the saying “test don’t guess”. Getting baseline bloodwork done is so important for understanding your body and where it’s at. It is also a great way to compare if you are making changes in your life, to see if it’s working and improving things.

I love getting my lab work done with Labcorp OnDemand 1-2 times a year as a check up. They make it so easy and convenient: It doesn’t require a doctor’s appointment, you just buy your test, book an appointment online, then show up at one of their 2,000+ patient service centers to get your sample collected. The bloodwork takes less than 5 minutes and I was notified by email that my results were ready the next day. They are easy to read, and can easily be shared with your provider if need be. It provides so much clarity for me.

Last year I did the Custom Micronutrient and Women’s Health Test, and this year I did the Custom Fitness Test (I also had Cooper do the Men’s Health Test & Micronutrient Test). It tested everything from cholesterol, cortisol to vitamin D and inflammatory markers. All important health markers related to metabolism, heart health, inflammation, hydration, and key nutrients. I was shocked to see that after a long and brutal winter, my vitamin D and cortisol levels were actually looking very good! I also had really balanced healthy cholesterol levels which was great to know. One thing I learned is that I was maybe consuming a little too much sodium (not surprised, I love salt) so I had a good action step moving forward to be more intentional with that. I’m partnering with LabCorp to offer you a discount, so if you are interested you can use code “ELLA15” for 15% off select tests. Thank you for sponsoring this post!

Now let’s get into it…

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Advice for Myself

Health should not be based in fear and stress. Health should feel freeing, it should be abundance. It should be ADDING things in to make life better, not cutting things out to cause more stress.

1. Basics Before All

Stop spending so much time and money on trying to heal, and start spending time on living. Living is the most healing thing we can do.

There is a balance between using the resources we have to optimize our health, and living our life. I firmly believe that without our foundational pillars of health, everything else that follows won’t do much. The fad diets, the biohacking, the supplements, the products? Maybe some of these things can help to optimize, but not if you aren’t first focusing on the basics. Going back to the basics is what did the most for my health. The simple things. The FREE things.

• Sunlight in the AM & PM

• Grounding barefoot in nature

• Being outside as much as possible, spending time in nature away from technology

• Deep intentional breath-work

• Releasing emotions—journaling, movement, nervous system regulation, somatic movement, speaking your mind

• Cooking with seasonal and local foods, connecting with the source of our food

• Spending time with loved ones, people who fill my cup

• Laughing more and not taking life so seriously

• Doing things that bring me energy & reignite creativity, creating vs consuming

• Make choices out of love & abundance vs fear & scarcity

Simplicity IS the answer! Our life is now. It’s not when we finally reach this goal, or meet this person or go to this place, it’s now. This is something I have to constantly remind myself. Living is the best gift that we can give ourselves.

2. Tune out the Noise

Information overload can be incredibly paralyzing. Through my experiences of dealing with my health I have learned SO much. In my opinion, I learned too much too fast and too early. I inundated and overloaded myself with information that just made me feel more scared, isolated, and alone.

The internet, and social media in particular, is a scary place! There is SO much fear mongering on there. It is incredibly stressful.

I saw this video the other day and it perfectly encapsulated what I am talking about. To summarize, the fear mongering makes us too aware of all of the “bad”. When we do not have the mental resilience to match that level of awareness, it’s detrimental to our health.

I mention this in my old substack post, We’ve Lost the Plot if you wanna dive deeper: I am all about educating ourselves but there is a big difference in learning something out of curiosity, and learning something and obsessing over that thing to the point of allowing it to take control of your life. I’ve been there. Letting fear and stress take place of learning and it did no good. The most freeing thing is saying fuck it, living presently and enjoying our lives without noise. Tuning into our own bodies, finding what brings us true joy, energy and peace, and making decisions with that in mind.

Ignorance is bliss. Being able to live and enjoy what you love doing without fear is bliss. The ultimate version of health is not giving a fuck.

It is so integral to tune out the noise. The key is to stop outsourcing all of your information, and start listening to your intuition. Allow yourself to be inspired and curious by others, but don’t allow that to control you. Take what you want, leave what you don’t. Most noise is distraction, once we wake up to that, life becomes better.

3. Nervous System Regulation

My natural state is fight or flight. I have to constantly & consciously train myself to prefer a chill, regulated state.

“We prefer a familiar hell to an unfamiliar heaven.” That quote resonates with me so much. I easily let fear and stress take over, and I had to work hard to change that—in every single thing that I do. From the moment I wake up in the morning I have to make a choice, I can instantly be stressed about all of the things that I have to do and how little time I have and start the day in a rush, or I can wake up slowly, be grateful for another day, stretch and feel my healthy body, breathe oxygen through my lungs and let it fill me, exhale and move forward with love, gratitude, appreciation. Everything in my day is a choice. I decide how I want to react to the situations life throws at me, and no I can’t control what happens, but I can control how I respond. This does not come easily or naturally to me, but when I do practice it, my life instantly lightens.

I can operate from a negative mindset (anger, jealousy, envy, fear, victim mentality) or I can operate from a positive mindset (gratitude, abundance, joy, forgiveness, empathy, empowerment, accountability). The choice is mine & mine alone!

There are also lots of nervous system regulation practice I try to incorporate throughout my day to remind me to slow down and find my ideal positive mindset.

A few favs—

• Intentional breathwork

• Walking & moving my body

• Stretching

• Legs up the wall

• Somatic movement

• Humming

• Shaking/jumping

• Taking a hot shower or jumping in a body of water

• Getting off of phone & technology

• Hanging out with friends and family that bring me energy & peace

• Going outside and spending time in nature

• Creating & finding hobbies that bring me joy

• Hugging

• EFT Tapping

• Grounding

• Quality sleep + sleep hygiene

• Slow mornings & evenings

• Making a cup of tea

Find your rituals that bring you joy & peace.

4. Trust in your Body

When you continuously are told nothing is wrong with you, you start to believe it. You start to gaslight yourself into thinking you are crazy, am I imagining things?? Is this pain even real? You begin to lose trust in yourself, in your mind & your body. This was me. I felt so confused and so lost.

Our minds are incredibly powerful. Our bodies are SMART. The mind body connection is strong. It is real. When we begin to lose trust in our own bodies, how are we supposed to get better?

Our bodies have a million systems in place and are constantly working without us even thinking about it. It’s all in the background. The only way that it is able to communicate with us is through symptoms and intuition. When our body is acting abnormal, that is communication. That is our body actively working to tell us something is imbalanced. It really is amazing. I think we are trained to think that a symptom is inherently a bad thing, but once I started finding gratitude in my bodies ability to communicate with me, and seeing it as an opportunity to listen and improve, so much positive changed followed.

For the longest time I identified myself with my health issues. I let them become me and consume me. I became obsessed with “healing”—as if I wasn’t whole as I was. This mindset can be incredibly damaging.

Once I allowed my mind to start trusting in my body, believing in my body, literally saying this out loud, my body followed. My body is strong. It is capable. It is healthy. It is optimal. It functions in the best way for me to thrive.

For so long I let fear control my thoughts. I was so worried about all the toxins, my environment, everything was poisoning me…but what this was more than anything was mind poison.

Literally thinking positively, helped my body to act positively. Visualization is real.

5. Evaluating Lifestyle Factors

I have a list of questions to ask yourself to get the ball rolling if you feel like you’ve done everything and nothing is working. Just take the time to ask yourself these questions and be honest with yourself. No judgement, just curiosity and love.

• Are you getting sunlight in the morning & throughout the day?

• Is there something causing you excess stress? Do you incorporate daily habits that allow you to deal with and move past that stress? To reconnect with your intuition and mind? Are you tapping into your parasympathetic nervous system?

• Are you letting yourself be “bored”? Doing things daily without distraction?

• What is giving you energy and what is draining your energy? How can you do more of what gives you energy?

• Are you spending time in nature, fresh air & grounding?

• Are you moving your body daily? Are you sweating?

• Are you spending time with people who uplift you and bring you energy?

• Are you building loving, caring relationships with friends and family?

• Are you spending time laughing and learning?

• Are you spending more time consuming, or creating?

• Are you living your life to the fullest and making daily happy memories?

• How is your quality of sleep every night? Do you feel well-rested and energized?

• How much time are you spending on the screen every day?

• Are you nourishing your body? Are you eating local, seasonal, nutrient dense foods? Are you getting quality protein consumption daily? Are you connected with the source of your food?

• Are you properly hydrating your body?

• Are you using clean ingredients in your daily skincare, cosmetic and household items?

• Is there an overuse of drugs, alcohol, or pharmaceutical drugs?

• Are you making decisions out of fear or love?

• How is your mindset? Are you operating from a negative mindset: (anger, jealousy, envy, fear, victim mentality)? Or a positive: (gratitude, abundance, joy, forgiveness, empathy, empowerment, accountability, growth)?

These questions will give you a better sense of where you are at in life, which foundational pillars are lacking, and where to spend more energy rebuilding. I notice when I am feeling not-so-good, I am usually overly stressed by something I have yet to deal with, I am holding something in, I am spending more time on my phone and TV than nature, sunlight and creativity, I am not sleeping well or spending time with loved ones, not moving my body. Usually when I shift those back into priority, I tend to feel a lot better than I did before.

If I am to leave you with anything, it is live. Love. Laugh. Make happy memories. Stop and think, am I making this decision out of fear & scarcity, or out of love & abundance? Let that guide you. Be kind, have fun, and stop taking life so seriously.

That is my message for my past (and current) self. Maybe you can find some inspiration from it too, maybe not. Either way I love ya.

Talk to you soon.

XO - Ella

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We will probably continue to get fooled with warmth until May. Which means it’s the perfect time to begin our slow transition from winter hibernation into spring bloom!

March 19th is the spring equinox, a ti…

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I’ve de…

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This winter definitely feels more brutal than last, but one of the things getting me through it is my meals & bevs. My main setting of hibernation has been in my kitchen, and I’ve been lucky enough to find some amazing things at the farmers market even though it’s half the vendors it typically is.

I have learned so much about finding rhythm in the seasons now that I live in New York and there are actual seasons. You just don’t get that in California. Shifting and flowing with the seasons makes life better in so many ways, it optimizes creativity & productivity, promotes a healthy mood & overall well-being, it allows for a more balanced life harmonious with nature. & for me, one of the easiest ways to find rhythm is through food.

On the Menu

• Cooking for the Winter

• My Winter Pantry & Grocery Essentials

• Winter Meal Ideas

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Traditional Chinese Medicine has taught me so much. One of the biggest things is that when we align our food choices with the season, we can strengthen immune health, support mood and energy & feel grounded instead of depleted.

& I have felt that personally. Leaning into this way of eating has allowed me to thrive in winter. I feel more energized and joyful. My digestion is regular, and no matter how dry and cold it gets my skin and hair feel hydrated and nourished.

So let’s get into it…..

Cooking for the Winter

The way in which we prepare our foods is just as important as the food itself. During the winter, it’s best for our bodies to conserve energy as we have a natural need to slow down and prioritize rest. We are more prone to depletion in the winter, and slowing down allows for better recovery and a stronger immune system.

Digestion takes a ton of energy, so prioritizing more easily-digestible & warming foods is important. My main methods of cooking have been gentle, water-based cooking methods like steaming, stewing, simmering, poaching, and slow cooking (think soups, stews, broths)... This reduces strain on the digestive system so energy can be redirected toward immune health, nervous system regulation, and repair. This way of cooking also warms out bodies and makes it easier for our bodies to remain in a “rest & digest” state.

ALSO these gentle cooking methods support hydration in the body. They can help to combat dryness & stagnation. Supporting plumper more hydrated skin, and flow in our digestive tract (our skin is a window into our internal health!).

Simple Winter Cooking Hacks

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In Western culture winter is known as flu season. I have a theory that people’s immune systems struggle not only because of the sudden shift of weather and shorter days, but because in that, people don’t properly adapt their routines. Instead of slowing down with nature, we fall into this need to actually speed up as the New Year hits. Hold ourselves to these goals and unachievable standards to become completely new versions of ourselves, in the dead of winter. Hustle harder, workout more, eat cold foods like salads and smoothies in the name of health. And then when we inevitably get sick (a sign from our bodies to chill tf out), we blame it on the season itself, instead of on ourselves for not finding proper rhythm with the season.

Last year was my first real winter. I know…why tf are you writing a guide on how to survive winter then?? Take it with a grain of salt okay. I moved to New York last year on November 1st, right as the weather started to change. My first season in my new apartment was that of snow, freezing weather, and major adjustment as I had just moved from sunny California. I didn’t even own a proper winter jacket. I found a lot of it magical, up until it was March and I was still freezing. In this though I learned a lot. A lot about how to really slow down. Become more introspective, reflective, and change my mindset on winter & the new year. I also learned a lot on how to survive winter, how to get the most out of it, and really fall into rhythm with the season and come out of it truly refreshed.

So with that being said, let’s get into my deep dive of how to not only survive, but genuinely enjoy & thrive in winter. Everything from internal nourishment, keeping healthy skin that isn’t always dry, how to stay warm externally, tips on preventing falling into that seasonal depression slump, and everything in between…

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10 Rituals for Thriving in Winter

1. The Mind

I read this quote the other day that said “A negative mind will never manifest a positive life.” As simple as it sounds, it really struck me. The more time goes by the more I realize that our words and thoughts are spells that manifest into our reality. The more we focus on the negative, the more the negative will come to the forefront and continue to be reinforced in our every day. We prove our thoughts and beliefs to ourselves in our reality, and so in that our thoughts become self fulfilling prophecy, it is our choice if we choose it to be negative, or positive.

With that being said, winter is a time for us to become calm and introspective in our mind and thoughts. To become ok with slowing down. For me and for I am sure a lot of you that is a lot harder than it sounds. I tend to have a sense of guilt when I rest, to feel unproductive and lazy, so changing that perspective has become a conscious process. In winter (and honestly always) we must view rest as an essential restorative process for a healthy body and mind. Once we accept this, we can truly embrace the regenerative season.

Allowing our minds to quiet, reducing constant overstimulation, being okay with being bored and resting is integral to our health this season. All of this requires feeling uncomfortable to get comfortable, as we tend to prefer a familiar hell over and unfamiliar heaven. Every day practices to tap into our rest&digest state help us to overcome that. As the animals and trees go into hibernation and take their long rest, why shouldn’t we?

2. Sleep

That takes me to my next point, the importance of rest & sleep in winter. Before we had fluorescent lighting and screens in every room, we had over 60% of our day in darkness and less than 40% of our day in light during the height of winter. People would sleep 11 hours on average, arctic communities would even sleep up to 14 hours. The nights are longer, and therefore our sleep should reflect that. Longer nights impact our bodies internal clocks. We are more connected to nature than we know.

Our bodies beg for more rest during the winter. They require it. We thrive by following the suns patters, going to sleep earlier and sleeping in later.

3. Light

Now let’s talk about light. Light impacts us more than we know. Light is a signal to our internal clocks. Sunlight and blue light tell our bodies to wake up & stay alert. When we stare at screens from the moment we wake up to the moment we go to bed, our bodies never wind down and reset. Prioritizing circadian health is essential for finding rhythm in winter. Habits I prioritize:

• Getting sunlight in my eyes when I wake up/getting outside before the sun goes down (I bundle tf up when it’s cold, its a hard ritual to continue in the freezing weather, but the fresh air always feels so nice)

• Candlelight + low-emf non fluorescent lighting after dark. Once the sun goes down I never have overhead lights on. I turn on my low-emf light bulbs, the soft yellow light & blue blocking red lights. Both of these bulbs I get from Boncharge*. These have completely transformed my wind down routine and sleep health. Traditional light bulbs are usually high flicker fluorescent light that can negatively impact our health and disrupt circadian rhythm, so these light bulbs have been life changing for me.

• Minimize blue light. Once the sun goes down I try to stay off my screen as much as I can. At the minimum, I completely turn off screen time 30 minutes before I go to bed to give myself time to wind down. THIS tutorial for setting your phone to red lighting if you need to be on your screen more is also really great!

• Red Light Therapy. I love love love red light therapy, especially during the winter time. My favorite sources being Boncharge’s* Red Light Therapy Mask & the Red Light Therapy Mini Panel. I like the mask because it supports healthy collagen and elastin for skin health, and it also can help to improve blood flow and circulation which is important for warmth in winter time. Red & infrared light can also support healthy mood and energy, melatonin regulation and nervous system resilience, all of which help the body shift more smoothly between daytime energy and deep restorative sleep.

*As a Boncharge partner, you can get 25% off your order with these links^!

4. Fresh Air

Although it may sound a little bit crazy to open your windows when the temperature is below freezing, it is actually very wonderful for health. The Eastern European ritual is called Lüften, and it is essentially the practice of opening up windows for a short period of time throughout the day to replace stale indoor air with fresh air. This helps support a healthy home, filter out stagnant air, create more flow, promote circulation, improve mood & immunity and is naturally grounding.

I love keeping my windows open throughout the day, feeling the fresh air draft blow through instantly boosts my mood & gives me energy. It is also just as important to go for strolls outside as well, this can actually be a very immune supporting practice, fresh air is quite healing.

It is also known that it is better to sleep in a cool room, so I like to open the windows in my room for 30 minutes to an hour to get the room cold before shutting the window when I go to sleep. I have found this to be wonderful for my sleep health. You can also stick hot water bottles/wheat bags in your bed before hand so that when you get in it’s nice and warm in there.

5. Eating for Internal Warmth & Nourishment

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I work from home, which can honestly be super distracting when my place is cluttered because my brain cannot concentrate on anything but the clutter. Takes me 10x the amount of time to get a task done because I k…

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I spent the last month traveling around Europe, and I had the most incredible experiences. Lots of you were asking for my recommendations, so here they are!

Everywhere I stayed (including air b n b links), everything I did (hikes, beaches, farmers markets, thrift shops, milk vending machines….), everything I ate (all of my favorite cafes and restaurants), and overall tips. For all of the places I visited:

• Sardinia, Italy

• Portugal (mostly Ericeira)

• Switzerland

• Aix en Provence, France

• Saint-Remy de Provence, France

• Marseille, France

and I have laid out ALL the deets for each one. THIS IS A LONG ONE SO GET READY. BUT before I get into it…. I really want to share an article I read before traveling that really changed my entire perspective.

Here, There And Everywhere

How to Travel Like Anthony Bourdain

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10 months ago · 2534 likes · 63 comments · Andrew Carr

If you are traveling anytime soon, please read this before. I think oftentimes we lose track of our intentions and purpose behind traveling, and get caught up in doing ALL the activities, eating at the best restaurants, and lose sight of being present in the moment, adventuring, exploring, meeting new people, learning new things.

Andrew reminds us to embrace authenticity, connection and openness instead of curated, over-planned, Instagram-ready trips. Bourdain’s approach was about eating where locals eat, talking to strangers, welcoming discomfort, and valuing moments over luxury. True travel, Andrew says, isn’t about perfect itineraries or souvenirs, but about stories, experiences, and perspectives that change you. Ultimately, it’s less about where you go and more about how you see the world while you’re there.

I read this before my trip and ended up letting go a lot, reducing my planning to leave space when I was there (which actually looking back I could’ve balanced it out better and planned a little bit lol) but this forced me to really explore, make a genuine effort to build relationships with locals, talk to them about their favorite spots, their favorite things to do, I ended up making new friends in every place I went, spending hours doing an activity with them that couldn’t of been planned, and most of the things on this list are from them! Without doing this, I would’ve missed out on so many beautiful experiences.

So take my recs with a grain of salt. Without further ado, let’s get into it!!!!!

Sardinia

Overall Tips:

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Over time I have invested in pieces in my home that make me feel good in my bod…

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For a little while now I have been feeling off. It started out with a bad sore throat that lingered for weeks, turned into a sinus and allergy issue with an occasional fever and chronic bloody noses. Migraines. Itchy skin. Poor …

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I know exactly how it feels to be overwhelmed. To feel like your body is betraying you. To not understand why this is happening even though you are trying EVERYTHING.

I have fallen down the deep dark hole of consumerism when it comes to skin. Buying products and spending money to no avail. When your skin rebels on you — desperation comes in.

Through trial and error, I began trusting in my bodies ability to heal. Understanding and accepting that my body actually was doing the opposite of rebelling against me, it was helping me. Trying to communicate with me. Responding to an imbalance in my system. Once I realized that, it was only up from there. I tuned in and listen. I got curious instead of frustrated.

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Now I will say that that pic of me from a week ago was my skin looking its best. I still get breakouts, my skin still gets angry from time to time, but now I know how to manage it. To be patient with it and trust the process. To be curious and allow it to give me insight into my life and body.

So with that being said these are the things that ACTUALLY worked for me to improve my skin health. These tips are not based in strictly topical products. I do not believe that products will fix the problem on skin as it is usually internal. They may optimize, but they do not fix the actual issue.

What works on my skin may not work for yours. This is my personal journey. If you can learn something from it great!!! Take what works for you and leave what doesn’t.

& remember — it is so important to first evaluate the basics. I recommend checking out my list of questions HERE on where to start with that. How you eat, sleep, the environment and your mindset are all integral to creating a balanced internal system that shows in your skin.

Ok let’s get into it….

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• Brief intro on the root cause of skin issues

• How to eat your skincare

  • 10 foods that are wonderful for skin health

  • 10 recipes to make with these foods (4 bevs, 6 meals)

Disclaimer: I am not a skin health expert. None of this is medical advice. These are things that work for ME based on my personal experience.

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It is a privilege that our bodies are operating efficiently enough to send us a message. One of the most important things I have learned when it comes to the health of my skin is to be curious about my breakouts and skin issues instead of being angry and stressed and frustrated (which don’t get me wrong I feel those things too). But — skin issues are an opportunity to get to know ourselves and our bodies better. We can either be curious, tune in, listen, and find the root OR we can be angry, judgemental and stressed and try to mute the symptom itself. I have found that the ladder is a short term fix that results in the same cycle happening over and over again.

I have a few breakouts on my jawline right now. In the past I would get stressed — put products all over them, pop and break my skin and pick at them, and do everything but be patient and listen to my body. Now I can usually track WHY I have the breakouts in the first place. I was traveling on a plane for 10+ hours overnight and got barely any sleep, my body is struggling recovery wise from the time change and I am fighting a cold, and because of this lack of sleep and more stress on my body than usual — my hormones are feeling a little out of whack in my luteal phase. I can trace this overload of stress to my liver being overloaded. Therefore, showing up as breakouts on my chin and jawline.

So what can I do? Work on realigning my circadian rhythm back to my current time zone. Get good quality sleep. Hydrate my body. Eat good food and take it easier on myself. Work on rebalancing my overall nervous system and get back into routine. Support my body’s natural detox processes. This way of thinking not only helps me to reconnect with my body and my mind, but it also shifts the control back into my hands for the betterment of my health.

There is always a traceable cause to our bodies symptoms, our bodies are smart, they don’t just have a reaction for no reason. We have to reconnect with the belief that our bodies are doing the best for us with what they have.

If you still feel lost on figuring out the root of your skin issues, start here:

There are tons of different things we can do for our skin — and the ones we see marketed most are topical. Although I believe that these can definitely help to optimize in certain cases, oftentimes it is the internal changes that make the biggest differences. Before we fall for the marketing of the billion dollar skincare industry, we must strip down to the basics.

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It is important to note that you can’t healthy eat your way to clear skin, it is a holistic process you must focus on all aspects of health from mind, stress, sleep, movement, etc…but I did notice a big difference in my skin health when I kept things very simple topically, and started using food as medicine.

1. In-Season Produce

Ok don’t get mad at me for starting with a category for the first one……BUT nature is smart, just like our bodies. It provides exactly what our bodies (& skin!) need throughout the year.

• In the summer, we get vibrant red and orange fruits and veggies like tomatoes, berries, watermelon, and bell peppers, which are rich in lycopene, beta-carotene, and antioxidants that help protect against UV damage and oxidative stress (in the season we are spending more time in the sun!).

• In winter, citrus fruits like oranges, grapefruits, and lemons are abundant, packed with vitamin C, which supports collagen synthesis and supports immune function when we need it most.

• In spring, leafy and bitter greens thrive, rich in chlorophyll, folate, and minerals, helping the body to detoxify and renew.

• In fall, grounding root vegetables like beets, squash, and sweet potatoes are abundant — providing beta-carotene, fiber, and complex carbohydrates to nourish and support the skin through seasonal changes.

Eating in-season produce also means you’re consuming food at its peak ripeness, making it more nutrient-dense & antioxidant rich. Each color of the rainbow correlates with nutrients our body needs, and the easiest way to eat the rainbow and get that diversity of nutrients is by eating seasonally.

2. Raw carrots

You know me and my obsession with a carrot ribbon salad….I love a carrot. Good carrots have so much flavor and sweetness with a touch of earthiness. So crunchy and delicious I could eat them all day long. I get that from my mom, she loved carrots so much when she was younger that she turned orange from eating so many.

Raw carrots can have many benefits for our skin health. They are rich in beta-carotene, which the body converts into vitamin A (the pure form of retinol) — an essential nutrient for skin cell turnover and healing. It can also help protect skin from sun damage.

A concept popularized by Dr. Ray Peat also says that carrots have a special fiber that can bind to excess estrogen and endotoxins, supporting our body in eliminating these to promote a more balanced internal system. This fiber can also support in gut and digestive health.

3. Pure Matcha

Matcha has so many incredible benefits. In Okinawa, Japan — one of the world’s famous Blue Zones known for longevity — residents traditionally drink 3-6 cups of green tea daily. I am not saying you should drink that much green tea….but just saying….I do love my matcha…..

Matcha contains a concentrated source of EGCG, a polyphenol that reduces inflammation and oxidative stress. It can help to calm breakouts, promote hydrated clear skin, and even protect from UV damage. Quality of matcha matters!!!!

I love to sip my matcha, but it is also wonderful applied topically! I like making a face mask with matcha & raw honey.

4. Raw Honey

The power of the beeeees! Raw honey is pure magic.

Raw honey (especially Manuka or wild varieties) is a natural skin superfood, packed with enzymes, antioxidants, vitamins, and antimicrobial compounds.

Eaten, it can help support a balanced gut microbiome, which is closely linked to clear skin. Its anti-inflammatory properties can reduce redness and irritation, while trace amounts of minerals and phytonutrients nourish the skin from within.

Topically, it draws moisture into the skin — helping to keep it hydrated, plump, and soft. It also contains antibacterial* and antifungal properties which can treat acne, irritation and even promote wound healing. & not only does it hydrate the skin, but the enzymes also gently exfoliate. I love doing a raw honey face mask or even using it as a face wash!

*Manuka honey in particular has high antimicrobial properties

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5. Raw Extra Virgin Olive & Coconut Oils

Healthy fats are so important to keep our skin plump and hydrated. I noticed some of the biggest differences in my skin elasticity and texture when I incorporated more high quality fats into my every day.

Extra virgin olive oil is packed with healthy fats and vitamin E which can support overall elasticity and hydration. It is also a high source of polyphenol content, which can brighten complexion and even reduce oxidative stress that leads to aging.

Coconut oil contains specific fatty acids that support hydration and have antimicrobial properties. It is also known to help maintain a healthy lipid barrier in the skin (which is the outer protective layer of the skin).

Also — black seed oil has incredible benefits for skin health. Known as “the cure for everything except death” pure, cold-pressed black seed oil contains thymoquinone, a potent antioxidant and anti-inflammatory compound. It can help to soothe eczema, acne, and supports a clearer complexion from the inside out.

6. Gelatin & Collagen Rich Foods

Examples include: bone broth, oxtail, chicken feet, slow-cooked meat with skin and cartilage, homemade meat stock, chicken skin, fish skin, bone-in cuts of meat, bone marrow, sardines (with skin and bones), slow-cooked stews, grass-fed gelatin & collagen peptide powders

Gelatin rich foods are made up of amino acids which are key building blocks for collagen. As we age, collagen production decreases. Collagen’s job is to provide support for our connective tissues, which strengthens skin and gives it the appearance of elasticity, plumpness, hydration, and reduced wrinkles.

Many of the foods listed above are a powerhouse collagen, gelatin, amino acids, and minerals. Consuming these regularly can help to improve overall skin health and strengthen our skin’s barrier.

7. Wild Sardines

Sardines have the MOST healthy fat content than any other fish.

They are rich in omega-3 fatty acids, vitamin D, minerals and antioxidants. These all work together to help maintain the skin’s lipid barrier, reduce inflammation, and fight premature aging.

8. Cacao

The benefits of cacao and chocolate are plenty…the more I learn about chocolate the more I fall in love with it. It really is so special.

In relation to skin specifically, cacao is high in flavanols, which have wonderful skin healthy benefits. Cacao is also rich in magnesium, which calms stress responses in the body — and we knowww all of that is related. The more stressed I am — the more it shows up in my skin.

I will eat cacao all day long — but it is also great to use topically.

One of my favorite face masks —

Ingredients

• 1 tbsp raw honey (manuka high MGO is best)

• 1 tbsp raw cacao OR quality pure matcha

• 1/2 tbsp ACV with the mother

Recipe

1. Mix everything together with a wooden spoon until combined

2. Spread evenly on face / neck / chest and or body. You can leave on until dried or up to an hour

3. Wash off with warm water

9. Herbal Teas

Herbal teas are nature’s healing elixirs. There is an herb for every aliment, it really is fascinating. I drink a lot of herbal tea in a day. Not only is it hydrating but it also flushes the body with tons of nutrients. Some of my favorite for skin include —

• Spearmint tea — known to cool the body and reduce androgen levels, which can help with hormonal breakouts

• Chamomile tea — known to sooth the skin & gut

• Hibiscus tea — rich in antioxidants to brighten the skin

• Dandelion tea & Nettles tea — can help support detoxification

I also love tea blends* for skin. A few of my favorites are By Achilles Clear Skin Tea, Healing the Source Clear Skin Tea, Organic Olivia The Cleanser Tea, Heavenly Teas Herbal Cleanse Tea.

*you can use code “glowwithella” for most of those

10. Eggs

Eggs are like nature’s multivitamin. They are a powerhouse of amino acids, biotin, choline, antioxidants and vitamin A & D. All of which work together to support collagen production, skin repair & hydration, barrier function and more!

10 Skin-Loving Recipes

• Bone Broth Hot Cacao

• Hibiscus Elixir

• Coconut Matcha

• Electrolyte Elixir

• Carrot Ribbon Salad

• Homemade Gelatinous Bone Broth

• Cure-me Bowl

• Sardine Snack Plate

• Golden Glow Soup

• Purple Rice

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But the pollen that it comes with….is no joke. I have accidentally inhaled pollen while walking d…

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I love a fresh start. A new beginning. An opportunity for positive change and awakening — and that is exactly what the Spring inspires.

When I listed out my Spring Intentions — one of the main ones was A clean s…

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On the Menu Today:

• Why is our Body in a Constant State of Fight-or-Flight

• What is Histamine Intolerance

• Symptoms and Root Causes of Histamine Intolerance

• How to Fix Histamine Intolerance

Disclaimer: I am not a doctor. None of this is medical advice. Just a fun discussion and conversation based on my personal experiences and learnings. Pls speak to a medical professional before starting anything new, every body is different. If you feel lost on where to begin, I recommend finding a functional or natural medicine doctor to deep dive into you.

Our nervous system has two main states:

1. Sympathetic Nervous System (Fight-or-Flight) – Activated by stress or perceived danger. Increases heart rate, cortisol, and adrenaline. Freezes optimal bodily function to focus on danger and survival.

2. Parasympathetic Nervous System (Rest-and-Digest) – Calms the body, promotes digestion, healing, and relaxation. Allows our body to resume optimal bodily function.

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Our sympathetic nervous system is integral for our survival — but the problem is our modern lifestyle constantly triggers fight-or-flight. There is an imbalance in systems and our bodies don’t know how to make the switch. A few reasons I think why —

1. 24/7 Accessibility

We weren’t meant to be so easily accessible. Having the ability to be contacted by anyone and everyone 24/7. The internet was meant to be a stagnant place where we could log on and log off — and now it is with us at all times, everywhere, inescapable.

This accessibility and constant notifications (emails, texts, social media) trigger mini stress responses all day long. Constantly flooding our body with cortisol and adrenaline.

2. Fear Based Media

The news cycle and social media contain SO much negative noise — keeping us in a hyper alert state. We are constantly exposed to global crises, the game of comparison, overconsumption, fear and stress. Our body and brain sees this negative noise as an immediate threat — even if it does not directly affect us.

In addition — social media is meant to keep us addicted, constantly seeking validation and provoking feelings of we aren’t enough. Adding to our chronic stressed state.

3. Hustle Culture

There is a belief that productivity = success in our world. An expectation that we must always be available and productive — we feel guilty for resting our bodies, leading us to burnout. And this constant pressure on ourselves and from others keeps our bodies in this state of fight-or-flight.

4. Poor Sleep & Blue Light

Wake up — check phone. Get up — spend all day on email. Take lunch break — scroll on phone. Get off work — scroll on phone or turn on TV. Get in bed — scroll till tired. All while sitting under artificial and fluorescent lighting.

We were not meant to be this exposed to blue and artificial light. Not only is this deteriorating our eyesight and brains, but this light also disrupts melatonin and circadian rhythm, making it harder to fall asleep, get good quality sleep, and recover from stress.

Sleep is where our brains and bodies heal and recover. Lack of sleep not only disrupts proper healing, but it also keeps the body stuck in stress mode.

5. Processed Foods

Majority of people’s diets are filled with high-sugar, ultra-processed foods. Lots of alcohol. Overuse of drugs. This lifestyle causes inflammation and blood sugar crashes that the body perceives as a threat and stress.

6. Further Straying from the Basics

Nature. Sunlight. Community. Friends. Family. Laughter. Creativity. Passion. Sleep. Food. Love. The Basics. The essentials to life & living — yet we are more disconnected than ever.

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Histamine Intolerance x The Nervous System

If you have not yet listened — I highly recommend you listen to my podcast episode with Skin by Gill, where we discuss histamine intolerance and it’s connection with skin health and the nervous system. She’s what re-inspired my interest in histamine intolerance. She also shares her knowledge on the subject on her substack here.

In this episode Gill says something that really stood out to me,

“Our bodies are literally allergic to stress.”

When I was dealing with the peak of my health issues was when my histamine intolerance was the worst. And I was in CONSTANT fight-or-flight. Pulling all nighters to study, drinking, doing daily hiit workouts — on top of all of that I was dealing with hormonal imbalances, leaky gut, sibo and high inflammation, all of which tied back to histamine intolerance. When I got tested with my naturopath — my histamines were wayyyy too high and my mast cell score was through the roof. I believe a huge reason for this was my body’s reaction to stress.

What is Histamine Intolerance?

Histamine intolerance occurs when the body is unable to break down histamine efficiently, leading to an overload. Our bodies need histamine it is an important part of the bodies defense and immune system — but too much can lead to symptoms that make us feel unwell. Common symptoms include:

• nausea

• headache/migraine

• brain fog

• confusion

• motion sickness

• skin flush

• digestive issues

• hives

• irritation

• PMDD

• menstrual cramps

• dizziness

• feeling lethargic and sluggish after eating

• trouble falling/staying asleep

• sensitivity to light and smell

• drained on energy

• anxiety

• rosacea

• acne

• itchy skin

• scratchy throat

• runny nose

• heart palpitations

• panic attacks

• ringing ears

At my worst, I had every single one of these symptoms — and what do you know, my MCAS score was extremely high — this is the survey I took initially:

Link to Survey

Lately — and I have a feeling it was triggered due to me going off of birth control and my hormones being all confused + chronic stress from moving — I have been feeling a mild version of those symptoms again. Especially the PMDD and nausea. So I dug up my notes from my past calls with my naturopath, and after talking to Gill was re-inspired to do my histamine reset protocol to see how it made me feel.

Root Causes of Histamine Intolerance

Too much histamine accumulates in the body when we cannot break it down properly. There are two main enzymes responsible for the breakdown of histamines — DAO & HNMT. When histamine is consumed faster than our body can break it down, it can lead to the symptoms listed above. There are a few factors that can impair our histamine enzymes:

1. Gut Inflammation & Gut Imbalances

2. Nutritional Deficiencies

3. Chronic Stress

4. Hormonal Imbalances (typically estrogen dominance for women)

5. Liver Overload

6. Other Triggers: Seasonal Allergens, Mold Toxicity, Dehydration

Now let’s think about the first time my histamine intolerance was really really bad years ago. My inflammation levels were high, I had sibo — which lets undigested food & bacteria trigger histamine release — and leaky gut. Because of this my body wasn’t properly digesting food leading to nutritional deficiencies. I was living in a mold-infested apartment. I was taking antihistamines regularly and NSAID’s often — medications that when overused can impair DAO. I was chronically in fight or flight — studying, hiit workouts, partying, anxious — I had estrogen dominance due to years of being on hormonal birth control (estrogen increases histamine levels, while progesterone helps break it down), and my liver was overloaded from toxic burdens like alcohol.

Hmmmm….. a perfect recipe for histamine intolerance.

The body releases histamine when stressed as part of the fight-or-flight response, AND high cortisol & adrenaline slow down DAO and HNMT activity, making it harder to clear histamine. AKA Gill saying “our bodies are literally allergic to stress.”

So How Do We Fix It?

First and foremost — I recommend working alongside a naturopath or functional medicine doctor if you believe you have histamine intolerance. This will help find the direct root cause of the histamine intolerance so that you can target that first. It is so important to find and heal the root cause, otherwise the intolerance will keep coming back.

How to Find Doctors That Take a Holistic Approach check out that link and/or ask in the subscriber chat for recommendations in your area!!! IF you think you may have histamine intolerance, I recommend checking out THIS PAGE and starting there. I have also included wonderful sources, and books to support the process below.

I am going to share a few things I am doing currently as well. So let’s get into it:

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In my opinion, a lot of times when we get sick it is our body trying to communicate with us to slow the f down. Too often we are rushing constantly, always have a billion things on our mind, are never being present and always worrying about the next thing, and all of this chaos in our mind prevents us from truly resting and allowing our bodies to restore. Maybe?? sometimes ?? this works for us — I mean our bodies are strong…However this constant stress on our bodies and brains takes away from our body operating at it’s most efficient level.

When we are in a constant state of fight or flight, our body shifts energy away from necessary operations (digestion, immunity, etc…) to focus on the “threat” and conserve energy for immediate action (like fighting or fleeing).

During the Spring and the Summer when our bodies are naturally inclined to have more energy and endurance, this constant fight or flight may feel a bit more manageable (even though it’s not sustainable). But during the WINTER — a time of hibernation and rest — our bodies are like hell no. It’s just too much. So — insert body communicating with us to GIVE ME REST NOW SO I CAN RESTORE AND HEAL MYSELF — aka, susceptible to sickness.

Getting sick is annoying, but it does force us to slow down. Just imagine if we just slowed down a little bit more every day instead of going crazy until our body quite literally forces us to shut down and slow down — how much better we’d feel.

One of my main goals in this New Year is to move through life more slowly. Savor in the mundane. Take more deep breaths. Be more present. Allow myself to ACTUALLY rest instead of being anxious that I am not being productive the entire time I’m resting. Reframing it in my mind that rest IS productive.

So — with slowing down a the forefront — let’s get into how to best support our immune systems this winter.

On The Menu:

• 10 tangible tips to support overall immunity + health

• My immunity tool-box

• 5 recipes for immune support

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Disclaimer: I am not a doctor. None of this is medical advice. Just a fun discussion and conversation based on my personal experiences and learnings. Pls speak to a medical professional before starting anything new, every body is different. If you feel lost on where to begin, I recommend finding a functional or natural medicine doctor to deep dive into you.

How-To Not Get Sick this Winter

1. REST. REST. REST.

Prioritize rest. Seriously — sleep more. When the nights are longer, this impacts our bodies internal clock. We are wired to rise with the sun, and wind down with the moon. A couple fun facts I saw recently —

• Before the lightbulb was invented — people would sleep 11 hours on average

• Arctic communities (specifically the Inuit) would sleep 14 hours a day during the winter

Honoring our bodies during the winter is so integral, and I wrote more about slowing down during the winter time here:

2. OPEN AIR THERAPY

We tend to stay inside a lot more during the winter, which makes sense because the temp drops so much, but it is so important to expose ourselves to the open-air.

Open-air exposure, particularly when we are sick, is valued for its therapeutic benefits. This practice has been rooted in both traditional medical systems and common wisdom, emphasizing the restorative power of fresh air and sunlight.

Exposure to open air increases oxygenation to the body — which can improve cellular function, energy & immunity. It aids in proper detoxification. It can help to reduce stress and improve mood. Even when the sun is not fully out — we get exposed to vitamin D which is crucial for immunity. Open spaces also lowers the concentration of airborne pathogens (the outside air is almost always cleaner than inside air — SO important to open up windows and let in fresh air). It is known to improve overall respiratory health and promote overall healing benefits.

Exposure to the outdoors and sunlight also helps our bodies circadian clock / rhythm go into balance — which improves overall sleep and rest (the key.) So even if you aren’t feeling 100% — get outdoor time! It will shorten recovery time.

3. FOOD AS MEDICINE

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Not in the way where I am letting it overtake the excitement and overwhelming gratitude I feel for these new changes that are happening, but I am feeling a bit impatient to get my life in order.

As much as nomadic living and spontaneity has…

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Today, we are more disconnected from our food than ever. A typical meal for an American consists of > ingredients co…

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My symptoms started when I was in high school. They were pretty mild at the time, not extreme pain, but more uncomfortability than I assumed was normal. So I did what I thought was right and went to the doctor. At the time, they told me I should just cut out gluten and dairy, so I did.

As the months went on, my symptoms persisted. When I got to college, my symptoms kept getting worse. I was in the health center almost monthly, and each time I was dismissed. They told me I probably just had a UTI and I should take antibiotics (BTW — I had no UTI symptoms). I was prescribed a new batch of antibiotics every month, and at one point I just stopped taking them. I stopped going to the health center at all.

By the time my symptoms were the worst, I had cut out everything. No dairy, no gluten, no meat, no fodmaps, no histamines. No matter how “healthy” I ate, everything hurt. I was incredibly malnourished. I could barely eat without lurching over in pain, tossing and turning all night. I no longer got my period. I had trouble focusing, and I was wired and anxious at all times.

I learned to live with the pain. After being told over and over again that nothing was wrong with me, that I was making up the symptoms and I was fine, I started to believe that. Every time I felt pain, doubts flooded my mind. Was I just imagining this? I started to lose trust in myself, in my body.

These years of pain and dismissal formed this extreme distrust within my mind and body. I became disconnected from my intuition. I stopped listening to my body trying to communicate with me. Instead I tried to numb the pain and dismiss it. My body was desperately trying to communicate to me that something was imbalanced, and I kept trying to mute that.

One night I was in the hospital because of the pain. I spent hours getting tests done all throughout the night. By the time I was released in the morning, they told me nothing was wrong. I was so frustrated and exhausted. I was sick and tired of being told nothing was wrong after years and years of chronic pain. I knew something was.

So, I took matters into my own hands. I leaned deep into the world of holistic health. Spent hours doing research: reading, listening to podcasts, doing online courses. I talked with naturopathic, holistic, eastern and functional medicine doctors.

Once I fell into the depths of holistic health, my symptoms started to make sense. I learned I had SIBO, leaky gut, extreme inflammation, histamine intolerance, dysbiosis. All of these things compounded over time had caused a plethora of imbalances in my body. Now that I figured out what was wrong - it was time to figure out why these symptoms were occurring.

On The Menu:

• Root Causes of Bloating

• Comprehensive Guide of 20+ Tips and Tricks to Ease Bloat

• How to Find a Doctor Who Listens and Takes a Holistic Approach

Disclaimer: I am not a doctor. None of this is medical advice. Just a fun discussion and conversation based on my personal experiences and learnings. Pls speak to a medical professional before starting anything new, every body is different. If you feel lost on where to begin, I recommend finding a functional or natural medicine doctor to deep dive into you.

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Root Causes of Bloating

Bloating is common, not normal. When I was in college, I became fascinated with holistic health not only because of the pain I was dealing with, but because almost every single woman around me dealt with similar issues. None of them knew why, most of them were dismissed, so we all just learned to deal with it. Because it was so common, most of us assumed it was normal, but it is not!

Bloating is a signal from our body communicating to us that something is wrong. It can be as little as eating too much while in a rush, to something bigger like a bacterial overgrowth.

The Most Common Underlying Causes

Insufficient Stomach Acid

When stomach acid is low, food isn’t breaking down properly. This can cause poor digestion and absorption, which can also lead to food fermenting in your stomach, creating gas and bloating.

Taking antacids was one of the biggest mistakes I made when I was dealing with my gut issues. I was popping tums, gassex and nexium like they were candy. Antacids neutralize stomach acid. When stomach acid is low, this causes acid reflux and digestive issues, so although they may have short term relief, they are just making the problems worse long term.

Chronic Stress

When are bodies are in a sympathetic state (fight-or-flight), digestion shuts off. Our digestion shuts off because the body's priority shifts toward survival. Even though we are not physically being chased by a lion, the fight-or-flight response doesn't distinguish between real physical danger and perceived emotional or psychological stress. This response releases stress hormones like adrenaline and cortisol, redirecting energy and blood flow away from non-essential functions, like digestion, to organs and systems that help us react quickly — like the muscles, heart, and lungs.

Digestion becomes de-prioritized for a few reasons:

1. Energy conservation: Digesting food requires significant energy. In a stress response, your body conserves energy for immediate action (like fighting or fleeing) by reducing energy spent on digestion

2. Reduced blood flow to the digestive system: Blood is diverted away from the digestive organs and toward the muscles and brain to help you physically respond to the perceived threat

3. Slowed digestion and motility: The production of digestive enzymes and stomach acid is reduced, and gut motility (the movement of food through the digestive tract) slows down. This can cause feelings of bloating, indigestion, and stomach discomfort, as food isn’t broken down properly or moved efficiently through the digestive tract

In contrast, when you're calm and relaxed (in a rest-and-digest state, activated by the parasympathetic nervous system), blood flow returns to your digestive organs, and normal digestion resumes. So, chronic stress or being in a constant fight-or-flight mode can significantly impact digestion and contribute to bloating or other digestive issues. It is so important to actively tap into our parasympathetic (rest & digest) state in order for our bodies to function properly.

Additionally, stored trauma and emotional stress can contribute to bloating by triggering the body's fight or flight response. This state activates the sympathetic nervous system, inhibiting digestion and leading to issues like poor gut motility, imbalanced gut bacteria, and inflammation. Emotional stress can also increase cortisol levels, which may disrupt the digestive process, leading to symptoms like bloating. Addressing trauma and emotional health helps activate the parasympathetic system, allowing for better digestion and overall gut function.

Poor Eating Habits

How we it is just as important as what we eat. If we are not in a calm, rest and digest state when eating our bodies will not digest properly. Eating right before or right after a workout, eating quickly while in a rushed state, mindlessly eating, eating while distracted, overeating, not chewing our food, drinking a lot of liquid while eating can all alter how we digest food.

Our bodies also operate on a circadian clock, so when we eat is important. Eating a nourishing meal when we wake up helps signal to our digestive system that it is time to wake up and start operating. Same with our last meal. If we are eating super late at night, this is going to confuse our system and not allow us to get proper rest and digest to the best of our bodies ability.

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Gut Dysbiosis

Gut dysbiosis refers to an imbalance in the gut microbiome, where harmful bacteria, fungi, or yeast outnumber beneficial microbes. This disruption can affect digestion, immune function, and overall health. An imbalance between good and bad bacteria in the gut can lead to fermentation of undigested food, causing gas and bloating.

There are a few different types of gut dysbiosis: loss of beneficial bacteria (for example from antibiotics), overgrowth of harmful bacteria (ex. SIBO), excessive presence of yeast or fungi (ex. Candida), or lack of microbial diversity.

Oftentimes this dysbiosis leads to things like leaky gut, which can cause food intolerances and inflammation in the body. When I had SIBO, I also had leaky gut and high inflammation. This led to me having tons of food and histamine intolerances. Once I solved the underlying issues, those intolerances and reactions went away.

Constant Poor Lifestyle Choices

Things like not getting quality restorative sleep, drinking a lot of alcohol, overusing antibiotics and over-the-counter drugs, eating a diet full of processed foods, being chronically stressed, not prioritizing sunlight and nature, constant screen time and consumption, being constantly sedentary, living in a negative mindset, can all lead to digestive upset.

After feeling bloated almost every day for years, I have developed a lot of tips and tricks when it comes to dealing with bloat - short term relief and also long-term.

These tips will support you whether you are dealing with a more serious diagnosis like I was, or if you are just dealing with some common bloat here and then.

Glow’s No-More-Bloat Guide

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Coincidentally, and to no one’s surprise, this also was around the same time that I was dealing with really bad health issues. Now - I am not blaming the excess water for my health issues - there was a plethora of different things that led to my symptoms. However, flushing out all of my minerals was not exactly helping.

True hydration goes far beyond just gulping down plain water. The water we drink, especially if it’s filtered through something like a Brita (which btw does basically nothing to actually filter water, that’s a topic for another time), is often stripped of minerals that are essential for our bodies to properly absorb and retain water.

Disclaimer: This is what works for ME, I am not professionally recommending any of these things. Please consult your medical professional before taking anything new.

Minerals and electrolytes are key when it comes to hydration. They help our body maintain fluid balance, regulate nerve and muscle function, and even support the proper absorption of nutrients. Without them, our body’s cells can’t absorb water efficiently, leaving us more dehydrated, even if we’re drinking plenty of water.

My favorite way of thinking about it is when we sweat, our sweat is salty. So the beverages we drink should be replenishing that lost saltyness. & BTW - if our bodies are not sweating, that may be a problem! That is one of our bodies main detox pathways, and is essential for our overall health.

Why Minerals and Electrolytes Matter

Filtered water is often stripped of the minerals that make it hydrating. These are the essential minerals that when removed, leave us drinking dead water. Outside of getting our essential minerals from food, it’s important to supplement with drinks that are rich in these minerals & electrolytes, add boosters to zhuzh up filtered water, or choose natural sources of water like spring water, which still contains those vital minerals.

These minerals and electrolytes are essential for proper hydration at a cellular level. They help the body maintain the electrical balance necessary for optimal bodily function such as muscle contractions, nerve signals, and maintaining fluid balance in and around our cells.

A proper balance of minerals also benefits skin health. When the body is well-hydrated at a cellular level, the skin retains moisture, looking more plump, hydrated, and radiant. On the flip side, dehydration can make skin appear dull, dry, and prone to irritation.

A lack of these essential minerals can lead to dehydration, even if we’re drinking a lot of water. When the body is dehydrated, common symptoms are fatigue, brain fog, dry skin, and poor digestion. Hydration at the cellular level is about more than just the volume of water we consume; it’s about the balance of minerals within our body, helping our cells to absorb and retain water effectively.

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My Favorite Hydrating Drinks

To truly hydrate the body, we need to turn to beverages that are rich in natural minerals and electrolytes. Some of the best hydrating drinks include:

• Coconut water: Packed with potassium, sodium, and magnesium, it’s nature’s perfect electrolyte drink.

• Bone broth: Not only great for gut health and digestion, but it’s also loaded with minerals.

• Raw milk: High in essential minerals and electrolytes, raw milk helps with hydration while delivering an abundance of nutrients.

• Citrus Juice: Citrus-based juices like orange, lemon, and lime provide vitamin C and electrolytes that support hydration and antioxidant activity.

• Fruit Juice: Fruit juices like watermelon, pomegranate, and seasonal fresh juice are packed with essential electrolytes, vitamins, and antioxidants.

• Spring water: Unlike filtered water, spring water retains its natural mineral content, making it more hydrating than dead, demineralized water.

• Herbal tea: Quality teas can contain electrolytes and replenish fluids while offering additional benefits from antioxidants and nutrients.

Favorite Water Add-Ins

• Shilajit: Shilajit, a natural mineral resin, contains over 85 trace minerals that support energy, immune function, and hydration.

• Mineral salt: I love adding a sprinkle of high quality mineral salt to my water.

• Raw honey: Raw honey contains natural sugars and electrolytes that help maintain fluid balance in the body. Its properties can draw moisture into cells, supporting overall hydration and skin health.

• Fresh Herbs or Spices: Herbs infuse water with vitamins, antioxidants, and minerals, while enhancing and elevating hydration with fresh flavors and beneficial plant compounds. My fav is fresh mint and ginger.

• Citrus & Fruit Juice

At the end of the day, true hydration is about nourishing your body from the inside out with mineral-rich beverages. This will not only hydrate you more effectively but also support your energy, skin health, digestion, and overall vitality. Plus - a good bev makes everything better. An excitement to get out of bed in the morning, a midday pick me up, or an evening nightcap; there is nothing a good bev can’t fix.

My Recent Bevs in a Day Lineup + Recipes

Ft. In This Video

PS: I try to live a relatively active lifestyle. I move my body daily, get in a good sweat, and so my mineral rich beverages reflect that, as to replenish.

The Lineup Menu:

• EVOO + Lemon Shot

• Shilajit Warm Water w/ Lemon

• Vanilla Bean & Raw Honey Matcha Latte

• Electrolyte Elixir w/ Cran

• Bone Broth Hot Chocolate

• Spearmint Tea

EVOO + Lemon Shot

Occasionally in the mornings I will start off with a shot of extra virgin olive oil & a spritz of lemon. The combo of EVOO & lemon provides a powerhouse of nutrients to my body right when I wake up. It can also help to lubricate the GI tract and support morning digestion. EVOO is an incredibly healing food, but quality matters. What to look for when picking out EVOO:

• The bottle it is packaged in. I prefer a darker glass or ceramic type of bottle. Usually if it is packaged in plastic, that’s not great!

• Harvest date. Good EVOO should state the harvest date on the bottle. This shows that it is fresh and harvested within the last couple of years, proving it is not rancid! 

• Farmer transparency. The EVOO should be transparent about the farm the olives come from! Prioritize small farms that use organic farming methods. 

• Single origin. This is important because a single olive versus a blend of many creates a higher quality oil, plus more transparency with the farming method and location.

• Cold-pressed. Ensure the oil is extracted without heat to preserve its nutrients.

• Polyphenol count. A good quality EVOO will be high in polyphenols, the best oils will be transparent about their polyphenol count in their oils! 

I love using Zimms Heal+ EVOO for my shots. (discount is glowwithella20) Outside of shots, which my body can’t handle every day, I love to just douse EVOO all over my food or blend into my bevs.

Shilajit Warm Water w/ Lemon

I love shilajit, I recently just got a text from a friend who is a private chef and she said, “Ok I need insight on shilajit, my client just handed me a cup of it and I feel like I’m on crack.” It does have a way of providing the body with a ton of energy without any caffeine. Shilajit is a natural, resin-like substance found primarily in the Himalayas, formed from the slow decomposition of plants over centuries. It's packed with minerals, fulvic acid, and antioxidants, making it a powerful adaptogen that supports energy levels, stamina, and overall vitality. Shilajit is also known to enhance cognitive function, promote healthy aging, improve nutrient absorption, and strengthen the immune system. Its rejuvenating properties make it a prized supplement in traditional Ayurvedic medicine.

I love mixing it with some lemon and warm water. Lemon paired with minerals can be a wonderful combo for supporting adrenal health in the morning, and I also love a warm beverage on an empty stomach makes me feel so good. I love my morning ritual of drinking this bev out in the morning sun.

I use Cymbiotika Shilajit, (link should auto apply discount at checkout). In the video I also added in Organic Olivia Liver Juice, which helps support a healthy liver, (discount is glowwithella).

Vanilla Bean & Raw Honey Matcha Latte

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