Year of the Fire Horse
February 17 marked the start of the Chinese Zodiac Year of the Fire Horse—a year of strength, energy, and forward movement. Now is the time to strengthen our foundation by committing to simple, sustainable habits that create lasting momentum. Here are my Top 10 Well Tips for the New Year—plus the tools and finds that support them.
1. Hydrate before we caffeinate.
Overnight, our bodies naturally become dehydrated and more acidic. Start the morning with lemon water and/or green juice—ideally 16–20 oz—to help rehydrate, support digestion, and alkalize the body. Wait 15–30 minutes if possible before adding acidic coffee. Drinking coffee first thing on an empty stomach is rough on the gut and spikes cortisol levels—trust me, I used to do it! This simple shift has made a noticeable difference in how I feel in the morning. Whether you need food before coffee to support cortisol levels depends on your body. Hydration is the non-negotiable!
My go-to green juice powder. Many greens powders (including AG1) aren’t organic, and non-GMO products can still contain glyphosate and other pesticides. If I’m putting something in my body every morning, I want it made with high-quality, clean ingredients—like this one. Tip: add it to the mug you’ll use for coffee or matcha later so you don’t forget—just add cold water and stir.
2. Make simple, high impact swaps.
Choose a few simple swaps that have the biggest impact—think everyday essentials. Don't stress about replacing everything. Small, intentional shifts add up and can significantly reduce our toxic load.
One of the best and easiest improvements I’ve made at home is swapping my toxic cleaning products for Branch Basics. This one safe, affordable concentrate effectively replaces all household cleaners. Add in a few drops of essential oils for a natural eucalyptus or lavender scent. Trust me, it actually works, and it's cheaper and healthier for us.
3. Focus on Protein AND Fiber.
High-protein, low-carb diets get a lot of attention—which I support—but don’t forget about fiber. It supports digestion, curbs appetite, and feeds healthy gut bacteria, and most of us aren’t getting enough. Women need about 25g per day and men about 38g. Fruit is an excellent source of fiber—rich in antioxidants and nutrients—not a “bad carb” to avoid. I eat berries and kiwis daily and use a clean fiber supplement to fill any gaps.
I also supplement protein since I don’t always get enough through food. I prefer plant-based or bone broth protein (I don’t tolerate whey). A good target is 0.7–1g per pound of goal body weight per day—roughly 20–30g per meal for most women and 30–40g for most men, depending on size and activity level.
Garden of Life Dr Formulated Organic Fiber Supplement Powder
My go-to fiber supplement. It contains prebiotic fiber from 5 nutritious organic superfoods without sugar, artificial dyes or sweeteners.
Perelel Triple Support Protein
I love this clean, plant-based protein supplement—it doesn't bloat me and tastes delicious! Made with 20g plant-based protein, 5g fiber and 3g creatine. No junk, gums or added sugar. Independently tested and certified for heavy metals, endocrine disruptors, and plasticizers.
4. Regulate the nervous system daily.
A top priority for me is building simple daily rituals into my morning and nighttime routine that reduce stress and regulate my nervous system. It doesn't have to be complicated—breathwork, journaling, sauna sessions, hot baths, meditation, or simply being in outside in nature are all powerful tools. Choose whatever works best for you and fits realistically into your day!
This year, I'm committed to a daily meditation practice to reduce stress and improve focus. I've been using Headspace, an easy-to-use app for quick, guided sessions that make meditation easy and doable.
5. Meal prep for the week.
Meal prep is a game changer—it makes healthy eating and cooking at home so much easier and less stressful. Without it, I simply wouldn’t have the time or energy to cook. I set aside time on Sunday or Monday to prep and again midweek if needed. We are incredibly fortunate to have a nanny who sometimes helps me with this while my kids are in school—but even just 20-30 minutes of simple meal prep goes a long way!
I stock my fridge with chopped garlic, onion, scallions, cucumbers and other veggies in these jars—the basics to easily throw into salads and whatever I’m cooking. I also love them for chicken salad, overnight oats, chia seed pudding and more.
WeeSprout Glass Baby Food Storage Jars
I use these jars for smaller portions—they’re compact, stack easily and you can fit lots of them in the fridge. Good for baby food too!
6. Eat whole foods(seasonal and organic)when possible.
I try to prioritize a diet centered on whole foods—ideally organic and seasonal—while minimizing processed foods, refined sugar, seed oils, and artificial ingredients. For me personally, I feel my best and have fewer gut issues when I also avoid gluten and dairy, but I do not recommend this for everyone. Your diet is entirely unique to you.
What holds true for all of us is that our bodies thrive on real, whole foods—especially those in season. For example, citrus is in season now—loaded with vitamin C to support immunity and vitamin D when we're spending less time in the sun. Seasonal produce is not only fresher and more flavorful, but it’s often cheaper because it’s naturally more abundant.
Fresh Harvest Delivery in Atlanta
I subscribe to Fresh Harvest for seasonal produce from local farmers, delivered to my doorstep. I order the medium size, which includes 8–10 items each week with the option to customize and add on—inspiring me to cook new recipes with seasonal organic produce and support local farmers and the environment.
7. Build strength to support longevity.
Strength training—especially lifting heavy—is essential for building and maintaining muscle as we age and for supporting metabolism. Yoga and Pilates are incredible for muscular endurance, core strength, flexibility, and stability—and I still love to do them too. But for long-term muscle preservation, bone density, and metabolic health, we also need progressive strength training with heavier loads. I aim to lift weights 3x per week, alternating or combining with cardio. Stick with it consistently, and you’ll be amazed by the results.
For the past five years, I've trained with Soje White at HEAT—my favorite customized strength and cardio workout in Atlanta. Soje is an incredible coach and motivator. Every session is unique and challenging. The flexible schedule makes it easy to fit into real life—you can show up anytime during his morning or afternoon training hours and work out for as little or as long as you want. Monthly memberships and drop-ins are available.
8. Choose consistency over perfection.
This is the mindset I’m carrying into the new year and the basis for what this edit is really about. Small, repeatable habits built into our everyday lives and routines compound over time and lead to who we become. We need to focus on consistency and forget trying to chase perfection and do-it-all.
An inspiring read and audiobook—one of the best guides for building better habits and breaking those that don’t serve us. The book is a powerful reminder that small, consistent actions compound over time, and that lasting change doesn’t require a massive overhaul.
9. Test, track and optimize our health.
I’ve learned that blindly taking supplements isn’t the best approach. I’d rather understand what’s actually happening inside my body—test my levels, identify gaps, and respond intentionally instead of guessing. This year, I’m using the Oura Ring and Function Health to test, track, and optimize my health so I can make more informed decisions. Together, they make wellness feel more personalized, proactive, and doable.
Oura tracks key signals like sleep quality, recovery, stress, and readiness—insights we can use to make smarter, more supportive choices throughout our day.
Function Health takes it a step further with comprehensive blood testing that can uncover nutrient deficiencies or imbalances you may not feel yet. They offer 160+ labtests each year for $365—roughly five times more than what’s typically checked at an annual physical. Full disclosure: I fainted during my first draw (not unusual for me). Their customer support was amazing and will allow you to split up labs across multiple appointments if needed.
10. Prioritize good, quality sleep.
Sleep is the foundation—our brain, gut, metabolism, skin, and hormones all depend on it. Since becoming a mom, consistent, quality sleep has been a challenge—but something I'm committed to improving this year. For me, that means getting in bed by 9:30 p.m., keeping the room cold and completely dark, and putting my phone away. I often supplement sleep with magnesium glycinate and I’m currently alternating it with BioOptimizers Sleep Breakthrough 2.0.
Magnesium glycinate supplement from a brand I trust—it's effective and gentle on the stomach. Most of us are low in magnesium and glycinate is one of the best forms for supporting sleep and calming anxiety.
Biooptimizers Sleep Breakthrough 2.0
A new melatonin-free sleep aid I'm loving that contains magnesium glycinate, gaba, and l-theanine. It supports deep sleep without disrupting hormones or causing morning grogginess. Give it a try! It comes with a 365-day money-back guarantee.
