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!