My Top 3 Recommendations for Better Health (That Actually Work)

After years of working with clients dealing with everything from stubborn digestive issues to hormonal chaos, I've noticed something interesting: the most transformative changes often come from the simplest practices.

Sure, I love diving deep into comprehensive lab work, analyzing GI MAP results, and creating customized supplement protocols. But before we get into all that there are three foundational practices I recommend to nearly every single client. And honestly, if you're not doing these three things, we're building your health on shaky ground.

---

1. Hydrate (And Remineralize Your Water)

I'm not just talking about chugging water here. I'm talking about proper hydration—a minimum of 65 ounces per day of filtered water. (Non-caffeinated herbal tea counts too!) But here's the kicker... you also need to remineralize it with quality electrolytes.

Why minerals matter so much:

Your body literally cannot function without minerals. They're involved in every single biochemical process—from nerve transmission and muscle contraction to hormone production and cellular energy. We're talking about the building blocks of life here.

But most of us are walking around mineral-depleted. Chronic stress burns through magnesium like nobody's business. Our modern processed food supply is grown in mineral-depleted soil. Environmental toxins compete with essential minerals for absorption. Even our filtered water, while removing contaminants (good!), also strips out beneficial minerals (not so good!).

So while you might feel like you are drinking plenty of water, your cells are still dehydrated because they don't have the minerals they need to actually USE that water effectively. I like to think of minerals as the key that unlocks your cells to hydration! 🗝️💧

What to do:

Add a quality electrolyte powder, trace mineral drops or tsp of salt sole to your water throughout the day. Look for products that contain a balance of sodium, potassium, and magnesium—avoid the ones that have sugar, artificial flavors & colors. Your cells will thank you, your energy will improve, and you might be surprised how many nagging symptoms start to resolve.

I suggest starting your day with a large glass of water with electrolytes and a squeeze of fresh lemon. It's a simple way to kickstart digestion, support your kidneys in flushing out toxins that were processed overnight, and rehydrate your cells after hours without water.

---

2. Support Your Digestion (Because Nothing Else Matters If This Isn't Working)

I cannot stress this enough: if you're not properly breaking down your food, you're not absorbing the nutrients from it. Period.

It doesn't matter how clean you're eating, how many supplements you're taking, or how expensive your organic groceries are. If your digestive system isn't functioning optimally, you're essentially flushing money and nutrients down the toilet.

Here's what happens when digestion goes wrong:

When you're not producing enough stomach acid or digestive enzymes, food sits in your gut partially digested. This creates a feeding frenzy for opportunistic bacteria and yeast, leading to symptoms like acid reflux, bloating, bowel irregularity, IBS as well as dysbiosis and SIBO. That incompletely digested food becomes inflammatory, contributing to intestinal permeability (leaky gut), which then triggers food sensitivities and immune system dysfunction.

And it snowballs from there—brain fog, skin issues, hormonal imbalances, chronic fatigue. So many of the symptoms we try to "fix" downstream actually start with compromised digestion.

What to do:

Start with the basics: chew your food thoroughly (like, actually chew—not inhale your meals while answering emails). Eat in a relaxed state, not while stressed or on the run. Consider a taking a few drops of bitters on your tongue 10 minutes before meals, or a high-quality digestive enzyme with meals, especially if you're experiencing bloating, gas, or feeling overly full after eating.

If you've been struggling with digestive symptoms for a while, this is where comprehensive testing like a GI MAP becomes invaluable for understanding exactly what's going on and creating a targeted protocol.

Favorite bitters & digestive enzymes to get you started:

---

3. Practice 10 Minutes of Daily Deep Breathing or Meditation

I know, I know. You've heard this one before. But hear me out—because most people completely misunderstand what this actually means.

Sitting on the couch watching Netflix is not rest for your nervous system. Scrolling Instagram is not relaxation. Your nervous system needs you to actively signal: "Hey, we're safe. We can stop being on high alert now."

Why this matters more than you think:

When you're constantly in sympathetic (fight-or-flight) mode, your body prioritizes survival functions over everything else. Digestion shuts down. Detoxification slows. Hormone production gets disrupted. Your immune system goes haywire.

You can take all the supplements in the world, but if your nervous system is stuck in survival mode, your body simply cannot heal.

What to do:

Commit to just 10 minutes a day of intentional breath work or meditation. This means sitting quietly, focusing on your breath, and letting your nervous system actually down regulate. No phone. No TV. No distractions.

Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). Or simply practice slow, deep belly breaths. The specific technique matters less than the consistency and the intention behind it.

Here's a great 6 minute meditation to help get your started:

---

These three practices aren't sexy. They're not the latest biohacking trend or expensive supplement protocol. But they work.

Your body is incredibly intelligent and has an amazing capacity to heal itself—IF you give it the foundational support it needs.

• Proper hydration with minerals

• Well functioning digestion

• A regulated nervous system

These key foundations create an environment where healing can actually happen.

Start here. Build your foundation. And then we can get into all the fun functional medicine stuff!

Interested in booking a consult with me to address stubborn symptoms and optimize your health?

Peruse My Services