These days sometimes it feels like “health” is overcomplicated, confusing, and unattainable. With contradicting marketing and messages being promoted by a variety of “wellness” influencers on the internet, it can seem impossible to know what information to follow and where to start. Well, wonder no more! As a nutrition science student with a long health journey (and a fair share of mistakes made along the way), I’ve learned timeless principles which can benefit ANYONE looking to improve their energy levels, chronic symptoms, and overall wellbeing.

Here’s a short-and-sweet peek into my personal journey so you can see where I’m coming from:

I struggled with acne for years with no answers. Although I tried what felt like every acne treatment under the sun, including Proactiv (which was so harsh it bleached my towels and sheets), my skin refused to cooperate. The dermatologist flat-out told me this wasn’t connected to food, and promptly wrote me a handful of prescriptions. I was stuck in a never-ending cycle of defeat — until I started searching beneath the surface. When I looked deeper, everything changed.

I began to view my body in a new way, as a holistic system where everything is connected. Understanding that symptoms are communication, I soon realized that my skin’s health was intertwined with that of my gut. Instead of relying solely on superficial remedies, I began tackling the underlying issues to restore balance to my body. Slowly but surely, as I implemented lifestyle changes and healed from the inside out, my skin started to clear up. No journey is perfectly linear, and I made mistakes along the way, so here is some advice I would give to someone dealing with a chronic issue like this.

The main idea: Minimize, mitigate, and manage STRESS.

This encapsulates so much more than can fit in a single paragraph, but remember: stress is both emotional AND physical. Once your stress bucket is full, it starts spilling over into dysfunction and symptoms. Not every stressor can be avoided. I went through some traumatic experiences (parents’ divorce, loss of relationships, secondary PTSD, etc.) that affected me deeply. Sometimes there is no way out but through. However, we can mitigate its effects by learning new ways to respond, and by supporting the nervous system and body.

HERE ARE FIVE WAYS TO MITIGATE STRESS:

1. eat real food, and eat enough.

Especially during stress, our bodies crave nourishment in the form of real, whole foods, full of energy: protein, carbs, fats, vitamins, minerals — everything we need to function as humans. Most adult women need at LEAST 1,800 calories minimum (more if you’re pregnant, breastfeeding, or exercising) just to give them the energy to get through the day! Protein is also an essential building block for the body — I try to get 100 grams of quality, bioavailable (aka easily-absorbed), animal-sourced protein daily!

Although there’s not necessarily one “magic food” that will cure your acne, it’s important to make sure you’re getting a variety of nutrient-dense foods and limiting ultra-processed items. Everyone is different, but here’s what I would prioritize:

• A variety of animal-based meats like beef, chicken, pork, and fish (ideally grass-fed, pasture-raised, and wild-caught)
• Eggs (again, ideally pasture-raised and organic)
• Fresh, local, in-season fruit (farmer’s markets are gold)
• Quality whole dairy if you can tolerate it (ideally raw or minimally processed, non-homogenized, organic, grass-fed)
• A variety of colorful veggies and roots (properly cooked to reduce anti-nutrients that hinder digestion)

And here’s what I would limit:

• Inflammatory seed oils (canola, corn, soybean, safflower, sunflower, vegetable, etc.)
• Excess added sugar or artificial sweeteners (instead opt for small amounts of honey or maple syrup)
• Ultra-processed foods with additives, gums, stabilizers, etc. that irritate the digestive system
• Commercial wheat products (opt for organic fermented sourdough for less pesticides and gluten)

2. prioritize good sleep hygiene.

I used to sleep 4 hours a night and say things like “I’ll sleep when I’m dead,” but now I realize how silly that was. 8-9 hours is ideal. We all know sleep is essential for your brain and body, and practicing habits like these can help:

Sleep and wake at consistent times daily if you can. Limit screen time 1 hour before bed (use warm filters or blue light blocking glasses if possible). Keep your room cool and 100% dark. Invest in a quality toxin-free mattress + bedding.

If you’re experiencing sleep disruption, it can be helpful to look for the deeper root cause and ask questions: Are you eating enough throughout the day so your liver has enough stored energy (glycogen) to get you through the night? Do you have mineral deficiencies or imbalances? Could you have a tongue tie or airway issues? Addressing underlying factors can help improve your sleep quality.

Want more on this topic? I wrote a blog post here all about how to get better sleep tonight!

3. balance your blood sugar.

Tired of feeling like you’re on a rollercoaster ride throughout the day? One minute you’re buzzing with energy, the next you can hardly keep your eyes open. (I’ve been there!)

Over time, blood sugar spikes wreak havoc on the body. That’s why it’s crucial to focus on balancing your blood sugar. By simply eating consistently (ideally every 3-4 hours) as well as pairing your carbs with protein (30g per meal is a good goal) and healthy fats, you’ll keep your levels steady and avoid those midday crashes.

In my journey, I also started prioritizing a filling, protein-rich breakfast (ideally within the first hour of waking up) and waiting to drink coffee either with or after my food. This helped me level out those anxious jitters and find a more stable source of energy.

Not only will this help you feel more energized and focused, but it can also improve chronic health conditions like PCOS, hypothyroidism, and diabetes.

4. switch to clean products.

A survey by the EWG found that on average, American women put 168 chemicals on their bodies every day… many of which are harmful and are absorbed through the skin, ending up inside our bodies. They can include:

• PFAS, or “forever chemicals,” which persist in the environment and accumulate in the body over time and are linked to serious health conditions
• Phthalates, which can be found in synthetic fragrances and plastics, and are endocrine disruptors that affect fertility, neurology, and more, with children being more vulnerable to exposure

These are just TWO serious examples which affect millions daily. Getting rid of toxins in your home by upgrading your personal care and cleaning products will make a HUGE difference. You can take it slow and change one thing at a time. It can be simple and doesn’t have to be expensive!

5. make room to breathe.

This may seem obvious, but oftentimes it’s the small habits we overlook that make the biggest impact. And sometimes we get so caught up in our busy modern lives that we never take the time to prioritize what we really need.

So go on that walk. Move your body in a way that feels good. Get outside when you wake up and feel the sunlight on your skin and the grass on your bare feet. Engage in a conversation with God and be receptive to His presence. Take a real lunch break instead of eating a few bites while trying to get work done. Slow down and chew your food — taste and enjoy it. Engage in your hobbies and let yourself have fun. Spend time laughing with friends and let yourself relax. Take an extra long shower and do your skincare routine while listening to your favorite song.

Prioritize the simple things. It’s worth it.

Looking for some supportive supplements to aid you in your health journey? Not all supplements are created equal, and many can actually cause further imbalance in your body. That’s why I’m cautious and selective when it comes to supplements, and I choose a whole-foods-first approach. Want to know which ones I personally use? Check out my favorite products here.

Finally, I challenge you to pick one thing from this list and leave a comment sharing which tool you’re going to start implementing this week! If you start small and build upon these simple, sustainable habits, you’ll be well on your way to developing a lifestyle that will give you more energy and joy throughout your days.

Wishing you well, friend!