Are you the kind of person who gets out of bed with just enough time left to get ready and sprint out the door? Or are you someone who allows for some extra time to ease into your day, maybe giving yourself time for movement and/or mindfulness practices? I often hear people say they don't have time for "fill in the blank." But is it time or rather priorities? Routines and systems may come easier to some of us than others, but we are all capable of establishing them. So let's talk about how our morning routine plays into this. So which one describes you:

Which sentence feels most true today? A - I know what to do but need to do it. B - I am taking action but need better results. C - I have too many options and need clarity. D - I am improving at a slower pace and making progress. E - I need some serious support! Which one describes where you are today?

Hello Everyone! I would love to hear from you, especially the quiet ones :). How are you doing with your health journey? Any challenges currently? Any questions? Any wins to share? I have been traveling at a conference in Seattle, and I have been having great success finding amazing healthy food. Last night I had oysters and halibut - SO good! But I have also faced the challenge of being in a boot, because I broke my foot right before this trip. @Amanda Nascimento I know you feel my pain as you have been dealing with this for a while now. I have still been clocking 3-5 miles a day on my fitness tracker because...well, it IS a conference. 😳 So that has meant asking for help sometimes and having a nighttime routine so I am ready for the next day - elevating, stretching, epsom salt lotion and good sleep. I have also been adding LMNT electrolytes to my water bottle every day. My goal is always to take care of myself on the road just like I would at home - as much as possible. It is not perfect, but it feels good to take care of myself! 💚 YOUR TURN - let us know what is going on in your world!

I regularly blow people's minds in the clinic with this information, so I thought I would share it here. If this is old news to you, feel free to pass it along! Since I work in oncology genetics, I'll use a cancer gene example. Did you know that the dreaded genes BRCA1 and BRCA2 actually supress the growth of tumors? These genes sound really scary, as they are named after breast cancer (BR = breast, CA = cancer); however, they are in the gene category called "tumor suppressors." Their job (among other things) is to code for proteins that work to STOP tumors and cancer. The BRCA proteins are highly active in the breast, ovary, pancreas, prostate, and other organs. Females have BRCA, males have BRCA, even some plants and animals have versions of the BRCA genes. The issue isn't the gene itself. Genes are recipes for proteins that do a job in the body. Our risk of disease increases when a gene has one or more mutations that prevent the gene from making enough functional protein to carry out its job. If the job is to suppress tumors and there is a mutation in the gene, the gene makes less functional protein, and the risk of cancer goes up. Carrying a gene mutation does NOT mean you will get cancer (or other chronic illness)! This is why lifestyle is incredibly important. We can all improve the health of our body and the functioning of our genes with diet, exercise, limited or no alcohol, stress management, restorative sleep, community, mindset, etc. This is why I love Lifestyle Evolution...health from the inside out! Thoughts?

😁 🤪 I talk to myself out loud (some of you are chuckling because you know I talk about this), even in public. I burst into song all the time - both in my head and out loud! 😆 I am a bit of a goofball and can find humor in dark times. And I embrace who I am! Over the years, I keep finding my people - the ones who are also unapologetically who they are! ❤️ What are your quirks?