A client of mine recently had a powerful realization. 

After months of working on strategies to improve her nutrition, exercise, and sleep regimens, she had an epiphany during one of our final sessions: what she needed most to support her well-being was a vibrant, supportive community. 

She committed to stepping outside her comfort zone and prioritizing this foundation of well-being.

Her story stuck with me because it reflects something so many of us feel but don’t always name: we’re missing true connection. Our communities —and the oxytocin-fueled connection they provide - are essential for long-term health.

It’s why the outgoing Surgeon General’s recent warning about the crisis of disconnection resonates so deeply.

What if I told you that something as simple as a smile could transform your health—lowering stress, improving your heart health, and even boosting your immune system?

Hopefully, the collage at the top of this newsletter brought a smile to your face. It’s hard to look at smiling kids and animals without feeling a little happier, isn’t it?

Science tells us that those little moments of joy, kindness, and connection aren’t just good for your mood—they’re a boon for your body, too.

Every time you smile or laugh, your brain releases feel-good chemicals like dopamine, serotonin, and endorphins. These help relax your body, lowering your heart rate and blood pressure, and even boosting your immune system.

And here’s something surprising: smiling might just help with weight loss as well. 

When we’re trying to shed pounds, we focus on eating mindfully and moving more. But sometimes progress is slow or nonexistent. Why? Stress.

As January begins, it often feels like we’re gearing up for a race - - -

“This is the year I finally focus on what matters to me.”
“This is the year I make it happen.”
“This is the year I feel my best—energized, healthy, and ready for anything.”

But more often than not, those resolutions fizzle out.

Motivation wanes. Life takes over. We slip into survival mode, juggling busy schedules and doing our best to keep up. And when the overwhelm hits, the easiest thing to let go of is… ourselves.

We put work, family, friends, and commitments first—at the expense of our own goals. The perception? There’s just no time for you.

That’s why I’m offering two powerful tools to help you turn the tide this year.

There’s something magical about the fresh start a new year offers—a chance to turn the page and walk into a new chapter of our lives.

Over the holidays, I took some time to reflect on what I want this year to look like. One exercise that helped me get focused was creating a Vision Board. Not only was it fun, but it also brought back fond memories of something I loved doing as a teenager.

Back then, I’d spend hours sitting on my bedroom floor with a stack of magazines, cutting out pictures that inspired me, words that struck a chord, and assembling them into collages. Sometimes, I made these as gifts for friends, filled with images and words that captured the essence of our connection.  It was always such fun to create, and I must say the final result was always quite beautiful and meaningful.

Did you ever do that? If not, maybe this is the year to give it a try.

A few years ago, I listened to a lecture entitled the Space between the Notes.  It struck a chord with me (pun intended!), as I thought through the implications of this simple phrase.

The quote, “Music is the space between the notes” is attributed to the French composer Claude Debussy.  

Think how music would sound so differently if not played with attention to half, quarter or whole notes, staccatos, and of course, rests - that magic space that delivers the beat and elevates the flow.

 A composition would dissolve into cacophony if those “spaces” weren’t observed … and obviously sound entirely different from how it was intended.  

I like to think of our body as a thriving village, filled with countless “villagers” who work around the clock to keep us alive, performing well, thinking clearly, feeling balanced, and—bottom line—healthy.

So if we think about our body as a haven for “villagers” that work hard to keep us healthy, we naturally can think of our mouth as the “golden gate” of entry into this village.  

We certainly want to control what goes through that golden gate, so our villagers are getting everything they need to perform their jobs.  We want to give them the best tools to optimize their work environment. 

Deep breath. This will be short.

Somehow this week, my planned newsletter on gut health just didn’t seem to fit.

Because I know there are a lot of feelings circulating out there right now, in the days after a consequential election.

Many are joyful. Many are fearful. Many are hopeful. Many are unsettled.

The emotions couldn't be farther apart.  Just like our politics seem to be right now.

As we head into November, I feel like I’ve landed again. September and October were a whirlwind of travel, weekend adventures, and a lot of fun – but being away from home, it's easy to let routines slip. It's almost like parts of my usual rituals go on vacation too!

So, it's a relief to feel rebalanced, re-engaged, and more intentional again. 

These are the habits I know make a real difference, and most of them start in the morning. I believe that morning routines are one of the best ways to set ourselves up for a day with positive momentum. 

Whether we're tackling challenging tasks or just facing a packed schedule, a well-planned morning can infuse us with energy, focus, and that "can-do" optimism we all need.

Here's a look at what works for me and a few ideas for you to try if you’re crafting or evolving your own morning routine.

When it comes to breakfast, I hold that first meal of the day in the highest esteem.

It’s my foundation—my personal silver bullet to kickstart energy, focus, and set the tone for a productive day ahead.

And I’m happiest when my breakfast hits two key targets: plenty of protein (at least 30 grams!) and a generous helping of veggies.

But let me let you in on a little breakfast secret: my favorite strategy is an Egg-straordinary Breakfast Hack:

Step 1: Dump yesterday’s dinner in a pan (hopefully a combo of good protein and veggies).
Step 2: Put an egg or two on it.
Step 3: Feel like a breakfast genius.

We’ve all heard the magic numbers for daily steps…typically 10,000, but sometimes 8,000, 9,800, or even 12,000. 

But with so many options, what’s the real goal here? And, more importantly, why does it matter? If I can understand why something is valuable, it fuels my motivation. 

So here’s something fun to know: the “10,000 steps” goal actually started as a Japanese marketing campaign for a pedometer ahead of the 1964 Olympics!