Casey’s Top Wellness Practices

20 Minutes of Morning Sunlight

Morning sunlight is vital for your circadian rhythm & hormonal balance. Sunrise and UVA light are vital in setting your cortisol/melatonin patterns & synthesizing all your other downstream hormones. Ex) thyroid hormone, testosterone, progesterone & estrogen. This daily routine also strengthens your immune system, reduces inflammation, promotes vitamin D production, improves mood & focus and so much more.

Movement / Weight Training

Movement, especially after a meal, is a great tool to balance blood sugar, improve digestion and keep your cognition sharp. Building muscle with weight training, is vital for your longevity. It will reduce your risk of osteoporosis, improve your immune system and also support hormones and blood sugar. I personally use pilates (Control Studios in Houston) and free weights to build muscle health.

Stress Protection: Meditation/Emotional Attunement

I cannot stress the importance of forming a daily meditation practice. This tool better supports your response to stress and helps you become more present in your life. You’ll find you focus better, have lower blood pressure and improved sleep. I personally use the guided meditation app, Headspace.

Proper Sleep Habits

Did you know that the body heals when it is asleep? If you are dedicated to eating well and staying active but have poor sleep habits, you will never be able to heal optimally. Adults should shoot for 7-8 hours/night and avoid blue light in the evenings. If you struggle with sleep, getting 20 minutes of morning sunlight each day is a great place to start.

Clean Products in the Home

Like proper sleep, using clean products in your home and on your body is just as important for systemic healing. If you have been fighting to make the swap from the home products you grew up on to clean/non-toxic products, I cannot encourage this enough, especially for the sake of your thyroid health, for starters. Head over to @LemonLaine to learn about the importance of making the clean product swap and shop their Houston store—they source the best of the best.

Nutrient Dense Food Intake

Nutrient dense foods like protein and fat are critical for all body systems. These nutrients support a balanced metabolism, nourish brain health, and target hormone balance which is responsible for vitamin absorption. By supplying our body with what it needs, we are giving our cells nutrients, vitamins and minerals to operate optimally. This allows you to extend extra resources where they’re needed for healing.