My Fall Wellness Routine: The Complete Menu (+ My Actual Weekly Schedule)
- Amber Elle
- 4 days ago
- 19 min read
Introduction: Why "Buffet" and Not "Routine"
As a homeschooling, work-from-home mom to three, I don't have the luxury of complicated wellness routines that require perfect execution. If I had to guess, you don't either.
I need things that work. That fit into the chaos. That I can actually sustain when life gets life-y.
So I stopped trying to follow other people's perfect routines and built a buffet instead.
Here's what I mean by "buffet":
It's a menu of options, not a rigid checklist
You take what serves you, leave what doesn't
Some things are daily anchors, some are weekly rhythms, some are occasional treats
You can come back anytime and start again
Why fall needs a different approach:
Fall isn't just "summer but cooler." It's a legitimate transition season that puts unique stress on your body:
Less daylight = disrupted circadian rhythm = sleep issues = weakened immunity
Temperature fluctuations = your body working overtime to regulate
Seasonal germs circulating everywhere
Indoor time increasing = less fresh air, less movement, less vitamin D
Holiday stress ramping up on the horizon
Your body is literally preparing for winter. Supporting it through this transition doesn't have to be expensive or complicated—but it does need to be intentional.
My philosophy in three points:
Strategic over expensive - A few well-chosen practices beat a cabinet full of random supplements
Sustainable over optimal - The "best" routine is the one you'll actually do
Flexible over rigid - Life happens. Your wellness approach should bend, not break.
This post is long. I'm sharing everything-my daily anchors, my weekly practices, my monthly rituals, the free hacks, the investments, the things I've ditched, and my actual schedule.
Use it like a buffet. Take what excites you. Leave the rest. Come back when you're ready for more.
Let's dig in.
Part 1: The Daily Anchors
These are my non-negotiables-the practices that happen (almost) every single day
Morning: Setting the Tone
☀️ Morning Sunlight - 10 Minutes (FREE)
What it is: Getting outside within the first hour of waking, facing the general direction of the sun (even on cloudy days), for 10 minutes minimum.
Why this is THE hidden gem:
This single practice has a cascading effect on your entire day-and your immunity.
Here's the chain reaction:
Morning light hits melanopsin cells in your eyes
This signals your brain "it's daytime, make cortisol and serotonin"
This sets your circadian rhythm
Proper circadian rhythm = proper melatonin production at night
Better sleep = stronger immune function
It may not be something that feels groundbreaking the first day or even days that you employ this habit, but stay disciplined, and almost without realizing, over time, you will notice the overall effect.
Studies show that getting morning sunlight can improve sleep quality and better sleep is literally the foundation of immune resilience.
How I actually do it:
Morning drink on the back porch, facing east (no sunglasses!). Sometimes I'm drinking coffee (I'm on a coffee break at the moment), sometimes it's warm milk and protein powder, and other times it's simply water with unrefined salt and lemon.
During my weighted vest walk (two birds, one stone)
Even 5 minutes on chaotic mornings counts
Cloudy days still work-you're getting 10x more light than being indoors
Bring your kiddos outside with you. Have gentle conversations, play a card game, just do some life together in the sun.
What I've noticed since making this non-negotiable:
I fall asleep faster and sleep deeper
My energy is more stable throughout the day (less afternoon crashes)
My mood is better, especially as days get shorter
I genuinely get sick less often
The catch: You can't do this through a window. Glass blocks the specific wavelengths you need. You have to actually go outside.
🔴 Red Light Therapy - 15 Minutes, 3-4x/Week
What it is: Exposure to specific wavelengths of red (660nm) and near-infrared (850nm) light that penetrate your skin and stimulate your cells' mitochondria.
The science (briefly): Your mitochondria are your cells' power plants. Remember those baked potato shaped organelles from science class? These specific light wavelengths give your mitochondria a boost, helping them produce more ATP (cellular energy). More energy at the cellular level = better function across every system, including immunity.
Why it's perfect for fall:
We're losing natural sunlight rapidly
Red light doesn't disrupt your circadian rhythm like blue light does
Supports cellular energy when seasonal shifts make us feel sluggish
Skin barrier health (fall air is dry and harsh)
Immune cells need energy to function properly
My specific setup - The Lifezoom Panel:
I use the Lifezoom Veyra Series Curved Silicone Red Light Therapy panel, and here's why I chose it:
Flexible design: I can drape it over my shoulders, curve it around my face, or lay it flat on my back or abdomen. This is huge for me because I multitask during red light time, and we use it for more focused issues (like an achy back) and we are able to shape it to whatever part of the body we may need.
Dual wavelengths: 660nm (red) + 850nm (near-infrared) in the same session
Skin-safe materials: I can use it in direct contact with my skin, which increases effectiveness
Portable: Not a giant panel taking up wall space—I can move it around, even take it on trips (I leave the stand behind)
My routine with it:
Monday/Wednesday/Friday mornings is my goal (but in reality, I've been using it every morning!)
15 minutes on my face while I do my morning devotional
Feeding my cells and feeding my soul at the same time
This has become one of my favorite parts of the day
What I've noticed after 2 months of consistency:
My skin looks more even-toned
I have more stable energy, and wake up easier- especially on dark mornings
I recover faster from workouts (less muscle soreness)
My sleep feels deeper (there's research on red light supporting melatonin production)
I literally stopped a fever blister in its tracks using this light on my face once/day!
The honest part: This is my one "investment" piece in the whole routine. Everything else is either free or under $30/month. But for me, it's been worth every penny. The kids immediately ask to lay in my bed with the red light now when they're feeling poorly. I still use the sunshine everyday for wellness, but love having this tool to use at any point we need, especially on these shorter days.
💊 D3 + K2 with Breakfast
What it is: Vitamin D3 + Vitamin K2, taken every morning with a fat-containing meal.
Why this specific combo:
By fall, most of us are becoming vitamin D deficient. The sun is lower in the sky, we're wearing more clothes, we're inside more. Even if you're getting morning sunlight, you're likely not making enough vitamin D.
Vitamin D is crucial for immune function—it literally helps activate your T-cells (immune cells that fight infection). Studies show that people with adequate vitamin D levels get sick less often and recover faster.
It's also huge for MOOD and seasonal depression.
Why add K2? K2 directs calcium to your bones and teeth (where you want it) instead of your arteries (where you don't). If you're taking D3, you should take K2 with it. They're a team.
How I take it: Every single morning with breakfast. Just make sure you're eating a fat like eggs, butter, avocado, bacon, or a good quality EVOO-vitamin D is fat-soluble, so you need to take it with fat for proper absorption.
If you've never been tested: Talk to your doctor about checking your vitamin D levels. It's a simple blood test and gives you actual data to work from.
🐟 Omega-3s + Multivitamin
What's in mine: High-quality fish oil (EPA/DHA) plus a food-based multivitamin
Why:
Omega-3s are anti-inflammatory (most of us eat too many omega-6s, this balances it)
Supports brain health, mood, hormone balance
Cardiovascular health
The multivitamin fills in nutritional gaps
When I take it: With lunch (with fat, again)
🍵 Warm Herbal Tea - Throughout the Day
Why warm drinks matter in fall:
Traditional Chinese Medicine talks about supporting your "digestive fire"-keeping your body warm helps with digestion, circulation, and overall vitality. Cold drinks in cold weather require your body to work harder to warm everything up.
Plus, the ritual of making tea slows me down. It's a built-in pause in the chaos.
My ritual:
My kids start their day with a pot of tea, and I usually have a small cup after breakfast
Afternoon tea while homeschooling
Evening tea while winding down
Pro tip: Add 1 teaspoon of local raw honey to your tea for antimicrobial properties and local pollen exposure (can help with seasonal allergies).
👃 Nasal Breathing Awareness (FREE - The Practice Nobody Talks About)
What it is: Breathing through your nose instead of your mouth-all day, every day, including during sleep.
Why your nose is literally an immune organ:
This sounds too simple to matter, but hear me out:
Your nose filters pathogens. Nose hairs and mucus membranes trap bacteria, viruses, and particles before they reach your lungs.
Your nose warms and humidifies air. Cold, dry air irritates your respiratory system and makes you more susceptible to infection. Your nose conditions the air before it hits your lungs.
Your nose produces nitric oxide. This molecule has antiviral and antibacterial properties, plus it opens your airways and improves oxygen delivery.
Nasal breathing slows your breath. This activates your parasympathetic nervous system (rest/digest), reducing stress. Less stress = stronger immunity.
How I practice it:
Conscious awareness during walks, working, driving, reading
If I catch myself mouth breathing, I just gently close my mouth-no judgment
Mouth tape at night (this can be a game changer for sleep quality)
What I've noticed:
Way fewer sore throats (I used to wake up with them constantly from mouth breathing at night)
Better sleep quality (deeper, less waking)
More energy during the day
Calmer overall nervous system
If you're a chronic mouth breather: Start with just noticing. Then practice during low-stress activities (reading, TV). Work up to exercise. Eventually add mouth tape at night if you're comfortable.
Evening: Closing the Loop
😴 The Evening Wind-Down Ritual
This whole sequence takes maybe 20 minutes total, but it's become sacred time for me/the kids
Magnesium - 30-60 min before bed
I use magnesium powder mixed in water and sip it while I take a bath.
Sometimes I also use a magnesium pill and other times I use a spray or I add magnesium flakes to the bath.
Why magnesium:
Most of us are deficient (stress depletes it, our soil is depleted, we don't eat enough magnesium-rich foods)
Relaxes muscles and nervous system
Supports sleep quality
Over 300 enzymatic processes in your body need it
My timing: Right after kids are in bed, before my own wind-down time.
🌿 Cedarwood + Lavender Essential Oils
I diffuse these in my bedroom starting about 30 minutes before I want to be asleep.
Why this combo:
Lavender: Most-studied essential oil for sleep, calming, reduces anxiety
Cedarwood: Grounding, respiratory support, sedative properties
Sometimes I also apply them topically (diluted in carrier oil) to my wrists and temples.
I also add a drop to my epsom salts sometimes before adding to my bath water.
📵 Screen Curfew - 1 Hour Before Bed (FREE)
This is non-negotiable for me.
Blue light from screens suppresses melatonin production. If you're on your phone until you turn off the light, you're literally telling your brain "it's still daytime, don't make sleep hormones yet."
What I do instead:
Read an actual book
Journal
Snuggle with kids
Evening devotional/prayer time
I protect this time fiercely.
🙏 Whisper Prayer (FREE)
This is my personal spiritual practice-it's a way to stay connected to God throught the day using a simple whisper or repeated word(s). It's not a long, formal prayer. Just:
Gratitude for the day
Surrender of worries
Covering my family
Why this supports immunity: Stress suppresses your immune system. Chronic worry keeps cortisol elevated. Prayer/meditation/spiritual practices calm your nervous system. It's not woo-woo—it's physiology.
DAILY ANCHOR RECAP:
Morning:
☀️ Sunlight (10 min)
🔴 Red light during devotional (15 min, 3-4x/week)
💊 D3+K2 with breakfast
🐟 Omegas with meal
🍵 Warm herbal tea
👃 Nasal breathing awareness
Evening:
📵 Screen curfew (1 hr before bed)
😴 Magnesium drink
🌿 Essential oils diffusing
🙏 Whisper prayer
Total daily time commitment: 30-45 minutes
Part 2: The Weekly Practices
These happen 2-4x per week, on a rotating schedule
🚶♀️ Weighted Vest Walks - 3-4x/Week
What it is: 20-40 minute walks wearing a weighted vest.
Why:
Bone density: Weight-bearing exercise signals your bones to stay strong (especially important for women as we age)
Functional strength: Builds strength without a gym
Sunlight exposure: I do these in the morning, so it doubles as my sunlight time
Stress reduction: Walking is medicine for the nervous system
Lymphatic movement: Your lymph system (part of immunity) moves when you move
My schedule: Monday/Wednesday/Friday mornings, sometimes Saturday
How I stack this: This is my morning sunlight time + movement + often when I pray or think through my day. I sometimes listen to an audio book that I have in my non-fiction rotation as well.
If you don't have a weighted vest: Just walk! The weight adds benefits, but walking itself is powerful.
🛁 Epsom Salt Baths - 2x/Week
What I add to the bath:
2 cups Epsom salt (magnesium sulfate)
4 drops lavender + cedarwood essential oil
Sometimes 1 cup baking soda for extra detox support
Candles, low lighting, maybe music, chats with my daughters, or just silence
Why:
Magnesium absorption through skin: Your skin is your largest organ-you can absorb nutrients through it
Muscle relaxation: Especially after weighted walks or busy days with the kids
Nervous system downregulation: Warmth activates your parasympathetic nervous system. It's like a soothing hug.
Blood flow and lymphatic movement: Heat increases circulation
Ritual and self-care: Sometimes the mental health benefit is the biggest one
How long: 15-30 minutes
Pro tip: Dry brush before your bath (see next section) for maximum lymphatic benefit.
🧖♀️ Dry Brushing - Before Baths/Showers
What it is: 2-3 minutes with a natural bristle brush, brushing your skin in circular motions toward your heart.
Why:
Lymphatic drainage: Your lymph system doesn't have a pump like your cardiovascular system—it relies on movement. Dry brushing manually moves lymph fluid.
Exfoliation: Removes dead skin cells
Blood flow: Brings fresh blood to the surface
It feels amazing
My routine: I try to accomplish 2x/week. This was a practice that I ignored for years, but last year when I did my parasite cleanse, I finally gave it a go, and realized how much I loved it!
How to do it:
Start at your feet, brush toward your heart
Circular motions on joints and stomach
Long strokes on limbs
Gentle pressure—this shouldn't hurt
❄️ Cold Exposure - 2-3x/Week (FREE)
What I do: 30-second cold water face dunk first thing in the morning OR 30-60 second cold finish at the end of a shower, or even a quick dunk in the pool or a natural body of water.
Why cold exposure supports immunity:
Activates vagal tone: Stimulates your vagus nerve, which controls your rest/digest nervous system
Brown fat activation: Helps with metabolism and glucose regulation
Stress resilience: Hormetic stress (good stress) that makes you more resilient to other stressors
Immune cell mobilization: Studies show cold exposure temporarily increases white blood cell count
Why I keep it short: I'm not trying to be Wim Hof. 30 seconds is enough to get the benefits without the suffering. At times I go longer if I need/want, but even the quick exposure does the job for me!
How to start if you're new:
Start with just 10 seconds
Add 5 seconds each week
Focus on your breath (this is half the practice)
It gets easier, I promise
📔 Journaling - 3-4x/Week
My practice: Stream-of-consciousness brain dump for 10 minutes, usually during red light therapy
What I write:
Gratitude
What's stressing me out
What I'm noticing about my body/energy/mood
Prayer requests
Ideas/dreams/thoughts
It's not pretty or structured. Just getting thoughts out of my head and onto paper.
Why this supports immunity: Unprocessed stress and worry keep your cortisol elevated. Elevated cortisol suppresses immune function. Journaling processes stress. Simple equation.
🥣 Bone Broth / Warming Soups - 2-3x/Week
What I do:
Make a big batch of bone broth on weekends (or buy high-quality store-bought)
Sip it throughout the day in a mug
Use it as a soup base
Cook rice or vegetables in it
Why bone broth:
Gut health = immune health: 70% of your immune system lives in your gut. Bone broth supports gut lining.
Collagen and amino acids: Supports tissue repair, skin, joints
Minerals: Calcium, magnesium, phosphorus extracted from bones
Warming and easy to digest: Perfect for fall/winter
Traditional wisdom: Every traditional culture has some version of "grandmother's chicken soup when you're sick" for a reason
My favorite way: In the morning instead of coffee sometimes, or as an afternoon "snack."
I've also been LOVING the new bone broth protein powder from Just Ingredients in place of my morning coffee. I mix it in my frother with raw milk, and it's delicious and so filling. You can use AMBERELLE for a discount if you ever choose to try their products for yourself.
🌲 Forest Bathing / Long Nature Walk - 1x/Week (FREE)
What it is: 45-60 minute walk in nature (ideally among trees), no music, no podcast, no distractions. Just presence.
The science behind "forest bathing":
Trees release phytoncides—antimicrobial compounds they produce to protect themselves from insects and disease. When you breathe in these compounds, they boost your NK (natural killer) cells-a type of white blood cell that fights infection and cancer.
What I do: Walk slowly, notice things (leaves, light, sounds), breathe deeply, sometimes pray, sometimes just be. Usually doing this with my children while they follow their own curiosity. I've done this since high school on a regular basis-I always knew when my mind needed to hop on a four wheeler and take a ride into the quiet, and just sit.
This is medicine. Not metaphorically. Literally.
WEEKLY PRACTICE RECAP:
🚶♀️ Weighted vest walks: 3-4x
🛁 Epsom salt baths: 2x
🧖♀️ Dry brushing: 2-3x
❄️ Cold exposure: 2-3x
📔 Journaling: 3-4x
🥣 Bone broth: 2-3x
🌲 Forest bathing: 1x
Weekly time commitment: 4-6 hours total
Part 3: Monthly and Seasonal Rituals
These happen once a month or once per season
🪴 Get a New Houseplant - Monthly or Seasonal
Why this matters:
Indoor air quality: We're spending more time indoors in fall/winter. Plants filter air.
Mood and mental health: Caring for something living brings purpose and joy
Bringing nature inside: Biophilic design (connection to nature) reduces stress
It's fun: Small ritual that marks the new season
My fall choice: Snake plant or pothos (both are easy, air-purifying, and nearly impossible to kill—important for busy moms!)
🎵 Choose a Monthly Song
What it is: At the beginning of each month, I choose one song that becomes my "anthem" for that month.
Why:
Intentionality: Music affects mood, energy, and nervous system
Grounding: When I hear "my song," it brings me back to center
Memory marker: Years from now, I'll hear that song and remember that season
How I use it:
Play it during morning routine
In the car
During workouts
Whenever I need to reset
🧦 Real Wool Socks - Seasonal Swap
What it is: When I put away summer sandals and shorts, I stock up on real wool socks.
Why this matters more than you'd think:
Your feet have thousands of nerve endings. Keeping them warm affects your whole body's temperature regulation and circulation.
Real wool (not synthetic):
Regulates temperature naturally
Wicks moisture (keeps feet dry = prevents cold feet)
Antimicrobial (wool naturally resists bacteria)
Supports circulation
This is self-care disguised as socks.
🕯️ Seasonal Atmosphere Shift
What I do at the start of fall:
Order more beeswax candles.
Peek at essential oil stock
Bring out heavier bedding and blankets pieces
Rearrange furniture for a cozier feel (lamps instead of overhead lights, reading nooks)
Put away bright summer decor, bring in warm tones
Why environment matters:
Your environment directly affects your nervous system. Creating a space that feels safe, cozy, and seasonally aligned supports your body's natural rhythms.
When your home feels like a sanctuary, you actually rest better. Better rest = better immunity.
MONTHLY/SEASONAL RECAP:
🪴 New houseplant
🎵 Monthly song
🧦 Wool socks swap
🕯️ Seasonal atmosphere shift
Time: 1-2 hours total
Part 4: My Actual Weekly Schedule
"Okay, so how do you actually fit all of this into real life with three kids, homeschooling, and work?"
Here's my honest weekly flow. Some weeks I hit 80% of this. Some weeks 30%. The goal isn't perfection-it's having a structure I can come back to.
EVERY SINGLE DAY (Non-Negotiables):
Morning:
☀️ Outside for morning sunlight (10 min) - usually with water, warm milk and protein, or tea on porch
💊 D3+K2 with breakfast
🐟 Omegas with lunch or dinner
🍵 Herbal tea (morning + afternoon + sometimes evening)
👃 Nasal breathing awareness throughout the day
Evening:
📵 Screen curfew (1 hr before bed)
😴 Magnesium drink or magnesium spray/soak (30-60 min before bed)
🌿 Diffuse cedarwood + lavender oils
🙏 Whisper prayers throughout the day
MONDAY:
5:30am: Workout inside
6:00am: Red light therapy (15 min) while doing morning devotional with warm milk + protein
6:30am: Start breakfast, brew tea, step outside for morning sunlight
Throughout day: Homeschooling, work, whisper prayers
Evening: Journaling (10 min)
TUESDAY:
5:30 am: Weighted vest walk (30 mins) prayer time
6:00 am: Morning devotional with warm milk + protein
Morning: Cold water face dunk (30 sec) after brushing teeth
Evening: Dry brushing (5 min) before bath
Epsom salt bath (30 min) with candles, lavender
Before bed: Journaling (10 min)
WEDNESDAY:
5:30am: Workout inside
6:00am: Red light therapy (15 min) during devotional with warm milk + protein
6:30am: Start breakfast, brew tea, step outside for morning sunlight
Fermented foods with lunch (sauerkraut or kimchi)
THURSDAY:
5:30 am: Weighted vest walk (30 mins) prayer time
6:00 am: Morning devotional with warm milk + protein
Morning: Cold water face dunk (30 sec) after brushing teeth
Afternoon: Longer walk in nature (40 min), no weighted vest, just peaceful walking
Evening: 4-7-8 breathing practice (5 min) before wind-down routine
FRIDAY:
5:30am: Workout inside
6:00am: Red light therapy (15 min) during devotional with warm milk + protein
6:30am: Start breakfast, brew tea, step outside for morning sunlight
SATURDAY:
Morning: Barefoot grounding in backyard with tea (10 min)
Sit with planner to map out new week and decide how I want my days to look
SUNDAY:
Morning: Sunday school + church
Afternoon: Family time + no cell phones
Evening: Family Sabbath rest, prepare for the week ahead
MONTHLY (first weekend of the month):
🪴 Get a new houseplant or tend to the ones I already have
🎵 Choose my monthly song
📅 Review what's working, what's not, adjust as needed
SEASONAL (start of fall):
🧦 Seasonal clothing swap (wool socks, cozy layers out)
🕯️ Create fall atmosphere (candles, lighting, rearranging)
🛏️ Switch to heavier bedding
📋 Review my full wellness buffet, add/remove practices
REALISTIC TIME BREAKDOWN:
Daily: 30-45 min Weekly: 4-6 hours total across the whole week Monthly/Seasonal: 1-2 hours
That's it. Less than 1 hour per day on average.
Part 5: Build Your Own Buffet
"I'm overwhelmed. Where do I even start?"
Here's my recommended progression:
WEEK 1: Start with ONE Free Habit
I recommend: Morning Sunlight (10 min)
Why start here:
Costs nothing
Takes 10 minutes
Has the biggest cascading benefits (circadian rhythm → sleep → immunity)
Easy to pair with something you already do (morning coffee/tea)
You'll feel the difference within days
How to make it stick:
Set it up the night before (put your robe by the door, coffee mug ready) I prefer to do this barefoot if possible!
Same time every morning (builds habit faster)
Even 5 minutes counts on busy days
Track it on a simple calendar (checking boxes feels good)
WEEK 2: Add the Core Supplement
Add: D3 + K2 with breakfast
Why this next:
Simple daily habit
Most people are deficient by fall
Directly supports immune function
You'll notice better energy and mood
How to make it stick:
Put the bottle next to your coffee maker or toothbrush
Take it at the same meal every day
Consider getting tested (gives you data and motivation)
WEEK 3: Add an Evening Anchor
Add: Magnesium + screen curfew
Why this:
Bookends your day (morning sunlight + evening magnesium)
Sleep quality will improve noticeably
Creates space for actual rest
How to make it stick:
Set a phone alarm for "magnesium time"
Charge your phone outside your bedroom
Replace screen time with something enjoyable (reading, journal, bath)
WEEK 4: Consider the Modality
Add: Red light therapy 2-3x/week
This is an investment, make sure you're consistent with free/cheap stuff first
By now you have a morning routine (perfect time to add red light)
You've proven to yourself you can stick with new habits
How to make it stick:
Schedule specific days/times (Monday/Wednesday/Friday at 7am during devotional)
Pair it with something you already love (Bible time, journaling, podcast)
Start with 2x/week, add a 3rd session when it feels easy
MONTH 2: Keep Building from the Buffet
Add 1-2 more practices you're excited about:
Maybe:
Weekly Epsom bath (if baths sound amazing)
Cold exposure (if you want to feel like a champion)
Weighted walks (if you already walk)
Bone broth (if you love soup)
The key: Choose what excites you, not what you "should" do.
MONTH 3: Establish Your Weekly Rhythm
By now you have:
Daily morning anchors
Daily evening anchors
A few weekly practices
One monthly ritual
Now refine: What's working? What's not? What do you want to add? What can you let go of?
Your buffet will evolve. That's the whole point.
Part 6: What I've Ditched
Permission to Let Go
I don't want you to think I do everything perfectly or that I've never tried things that didn't work.
Here's what I've ditched and why:
❌ Ice Baths
Tried them. Loved them. Hated them. Now I only do them when it makes sense, The hastle of the ice without having a proper setup was a pain point. I still LOVE using cold in my therapies, but not for a novelty IG show. The 30-second cold face dunk gives me 80% of the benefits or I can take a dip in the cold pool if needed. My kids even dunk themselves in the pool if they're feeling overwhelmed because they've learned that it really does help with self regulation.
Lesson: You don't have to do the "optimal" thing if you won't actually do it consistently.
❌ Complicated Morning Routines
I tried the whole "5am miracle morning" thing with a mountain of tasks.
Now my morning is simple: movement, sunlight, devotional + red light, breakfast with supplements, get ready. Keep it simple. Be consistent. Wake up. You'll thank yourself later.
Lesson: Simpler = more sustainable.
❌ Tracking Everything in Apps
I tried tracking my sleep, HRV, steps, water intake, supplements, moods, everything. It created more stress than it relieved.
Now I just do the practices and pay attention to how I feel.
Lesson: Data is useful until it becomes obsessive.
❌ Trying to Do Everything Every Single Day
This was the biggest shift for me. I used to think if I wasn't doing everything, I was failing.
Now I have daily anchors (the non-negotiables) and a buffet of other practices I pull from based on what my body needs.
Lesson: Consistency ≠ perfection. Consistency = coming back after you fall off.
❌ Following Other People's "Perfect" Routines
Every wellness influencer has a different routine. If you try to do them all, you'll burn out immediately.
Now I built MY buffet based on MY life, MY body, MY values.
Lesson: Your buffet will look different than mine. That's not just okay-it's the entire point.
Part 7: The Honesty
Real talk: Some weeks I'm at 30% of this routine.
When I fall off:
Travel weeks (different environment, different rhythm)
High-stress moments
Certain days of my cycle
When I'm actually sick (ironically, I rest more and do less)
Life just life-ing (sick kids, chaos, unexpected events)
My "Bare Minimum" Fall-Back Routine:
When everything falls apart, these are the only three things I protect:
Morning sunlight (10 min)
Devotional
D3 + K2 (takes 3 seconds)
Magnesium + oils before bed
That's it. If I can do these four things, I'm supporting my body enough to get through a hard week.
What the buffet philosophy means:
✅ No guilt when you skip practices ✅ Easy re-entry (just pick back up tomorrow, no "I ruined everything" spiral) ✅ Flexible based on life seasons ✅ Success ≠ perfection
Some weeks you're thriving. Some weeks you're surviving. Both are okay.
The buffet is always there when you're ready to come back.
Part 8: Bringing It All Together
The Bottom Line:
You don't need to do all of this.
You don't even need to do half of this.
What you need:
Know your options (that's what this buffet gives you)
Choose what resonates (excitement > obligation)
Start with ONE thing (I vote morning sunlight)
Build slowly (sustainability > intensity)
Adjust as you go (your buffet will evolve with you)
Fall is a transitional season.
Your body is preparing for less light, colder temperatures, more indoor time, and the stress of the holidays.
Supporting your immune system doesn't have to be:
Expensive
Complicated (30-45 min per day)
Perfect (some weeks you'll nail it, some weeks you won't)
It just has to be intentional.
This is my buffet. Now go build yours.
Start with one practice. See how it feels. Add another when you're ready.
Your body will tell you what it needs. Your schedule will tell you what's sustainable. Your budget will tell you what's realistic.
Listen to all three.
What will you try first?
Drop a comment below and let me know what practice you're most excited about—or what you'd add to this buffet that I didn't include!
And if this was helpful, save it, pin it, share it with a friend who needs it.
We're all just doing our best to stay healthy and show up for our people.
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