Ever(a)Evolving

​​​1. Know Thyself (Awareness & Authenticity)

• Know yourself.

• Get bloodwork every 3–12 months and use your data as a tool for understanding.

• Identify what foods, supplements, habits, and environments support your unique biology.

• Create space for self-reflection through journaling, meditation, and quiet moments of listening. Notice what gives you energy, what drains you, and what your body is asking for.

• Speak your voice. Do not shrink yourself to appease others. Honor your needs, boundaries, and truth.

• Authenticity is a form of alignment. When we disconnect from ourselves, when we silence our needs, ignore our intuition, or abandon parts of who we are, we create separation within ourselves.

• Congruence is the practice of bringing all parts of ourselves back into alignment: our thoughts, emotions, words, actions, and body.

• As above, so below. As within, so without. As the universe, so the soul. The inner and outer worlds are always in relationship. When we live in alignment with ourselves, we create a deeper connection between our mind, body, and the way we move through the world. Returning to ourselves through honesty, self-trust, and authentic expression creates the foundation for wellbeing.​

• Suggested Resources:

  • Get your yearly physical with basic bloodwork. This is often no cost or covered as preventive care.

  • Function Health — Comprehensive biomarker testing to help you understand your health and track meaningful changes over time.

  • The Way of Integrity by Martha Beck — A guide to reconnecting with your truth. As Martha Beck says in her book, “Integrity is the cure for psychological suffering. Period.”

What is my body trying to tell me?

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2. Hydrate & Remineralize Daily (Cellular Health)

• Each morning drink 16oz of warm mineralized water upon waking. Fulvic and humic minerals to support hydration, mineral absorption, gut health, and cellular function. ​​

• Drink water often throughout the day. 

  • ​Ideas:

    • Add in chia seeds and let gelatinize for a few hours, then drink. 

    • Add in lemon balm and basil leaf to Gerolsteiner water.

    • Add a bit of real salt to your water. 

• Suggested Resources:

  • Ion Biome

  • Beam Minerals

Am I nourishing my cells?

 

3. Eat 30 Different Plants a Week (Microbiome)

• Variety feeds your microbiome. 

• Bitter foods are needed and missed from most diets. Easy to add: Gentian bitters + fresh leaf from dandelion, arugula, radicchio, endive, yarrow...

• Aim for:

  • ½ cup of beans, daily (rotate Northern, Pinto, Garbanzo, Black, Red).

  • 30 different plans, weekly. Here is a way to get ten plants in one smoothie.

  • A variety of fresh herbs - they are surprisingly easy to grow.

  • Whole grains (sprouted oats and fresh milled wheat berries)

  • 2–3 tablespoons of high-quality extra virgin olive oil, daily.

  • 3+ different fermented foods a week (sauerkraut, kimchi, fermented pickles, kefir, yogurt / sheep milk yogurt, miso, tempeh, kombucha, sourdough bread).

​How much diversity have I fed my microbiome this week? 

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4. Honor Rhythm & Rest (Seasonality & Sleep)​

• Live and honor the cycles of your body, the moon, the Earth, and the seasons.

• Honor and fiercely protect your circadian rhythm.

• Down with the sun / up with the sun.

• Use incandescent bulbs in your home. No LED. 

• 7 hours of sleep  is needed for survival. Get more than what you need to merely survive.

• Vitamin D is actually a hormone, not a vitamin. It helps regulate immunity, supports bone health, influences mood and brain function, and plays a role in hundreds of processes throughout the body. Get sunlight when you can, know your levels, and supplement if needed.

• Cycle your productivity and output. Nothing in nature blooms all year. Nothing produces every day. 

• Eat seasonally

​Am I living with nature's rhythms or against them? How is my central nervous system doing?

 

5. Be with the Earth (Nature)

Research has explored the relationship between humans and soil microbes, including Mycobacterium vaccae — a naturally occurring soil bacterium that has been studied for its potential role in supporting immune function and mood through our connection with the natural world.

Trees also communicate with their environment through the release of phytoncides — natural compounds found in forest air that have been studied for their relationship with human stress response, immune function, and wellbeing. Time spent among trees is not simply a beautiful experience; it is an opportunity to reconnect with a living ecosystem that we evolved alongside.

Ways to reconnect:

• Bare feet on the Earth, daily. Even in cold weather. Feel the ground beneath you and remember your connection to the living world.

• Get morning sunlight exposure. Let natural light support your circadian rhythm and signal the beginning of your day.

• Hold a stone against your body. Notice its weight, texture, coolness, and how it slowly warms in your hand.

• Put your hands in the soil. Connect with the microorganisms and life beneath the surface. Grow something. Even a tiny seed in a cup.

• Observe the moon - even better barefoot. 

• Hug a tree. Notice its steadiness, age, and presence.

• Practice Ground Observation. Choose a small place outdoors and return to observe it regularly. Sit quietly in the same spot and notice the subtle changes over time — the plants, insects, weather, light, sounds, and seasonal shifts. This practice deepens awareness and reminds us that we are part of an ever-changing ecosystem.

• Hike and observe fractal patterning. Notice the repeating patterns found in branches, leaves, rivers, and landscapes

• Listen for the birds. Natural sounds can help orient the nervous system toward connection, presence, and calm.

How many minutes have my bare feet been on the Earth today? Am I spending more time looking at a screen or looking at the horizon?

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6. Be in your Body​ (Movement & Embodiment)

• Lift heavy things

• Walk after meals

• Stretch

• Jump (for bone health)

• Dance often and wildly Sah + website and video short

• Breathe deeply

• Play 

​Did I move in a way that made me feel alive today? 

 

7. Be in Community / Find your Coven (Belonging & Connection)

• Be in a community where you can be and express your authentic self 

• Gather

• Share meals

• Learn together

• Support one another, love one another

Who helps me feel seen, safe, and supported? Do I have a cool ass group of people who will rally should shit hit the fan? Nothing says "I am supported" like being able to say, "Let me call my coven".

 

8. Be in Flow (Spirit & Presence)

• Get into flow (Mihaly Csikszentmihalyi's book link can be found here)

• Meditate and put your body into parasympathetic 

• Create 

• Find the magic in the mundane 

• Meditate and cultivate parasympathetic states

• Spend time in silence

• Follow your curiosity

• Connect with what cannot be measured

• Practice awe

​What brings me into effortless presence? What makes me lose a sense of time?