Grab a chair and use it to build simple, functional strength. These movements help build trust and confidence in your body and support you in everyday life. Keep building strength that lasts, and keep showing up for yourself.

Today is simple strength. A reminder that we don’t need a gym or complicated plans. Strength and mobility come from showing up consistently and moving our bodies, whether it’s ten focused minutes or movement spread throughout the day. Stay energized, stay consistent, and keep moving.

Recently, a new friend shared that he’s grateful he rarely remembers his dreams—when he does, they often arrive as unsettling nightmares. His quiet confession nudged me back into my research files from the Nutritional Sciences department at the University of Michigan School of Public Health, where scientists study the delicate relationship between what we eat, how we sleep, and how our health unfolds over a lifetime. Their work pays special attention to adolescence, while also examining how sleep’s rhythm—its length, timing, and depth—shapes our cardiometabolic well-being as the years go by. What emerges is a gentle truth: there is no single food or nighttime remedy that magically invites rest. Sleep, like health itself, responds best to steady, caring patterns. Nourishing the body throughout the day—especially by eating more fully earlier on—seems to support the body’s natural ability to settle, restore, and dream in peace. What you eat in the evening can quietly shape the quality of your sleep— and even the tone of your dreams. To encourage calmer, more pleasant dreams, focus on foods that support the body’s natural sleep chemistry. Nutrients such as tryptophan, melatonin, vitamin B6, and magnesium help regulate serotonin and melatonin, the hormones that guide sleep cycles and dreaming. Foods like almonds, walnuts, seeds, eggs, poultry, fatty fish, spinach, bananas, kiwi, and tart cherry juice can be especially supportive. A light pre-bed snack that combines whole grains, lean protein, and healthy fats— paired with chamomile tea—often promotes deeper rest and gentler dream recall. On the flip side, certain foods are notorious for disrupting sleep and triggering restless or disturbing dreams. Caffeine (including coffee, chocolate, and soda), alcohol, sugary desserts, spicy or greasy meals, and acidic foods can all interfere with digestion and blood sugar balance. These disruptions fragment sleep, shorten restorative REM cycles, and increase nighttime awakenings—conditions that often lead to vivid or unsettling dreams.

Today is a light, gentle stretching session. Simple movements to build flexibility and balance and keep the body feeling open and youthful. Move slowly, connect to your breath, and let it feel easy. Keep showing up and moving in small, supportive ways.

Today is light, low-impact cardio and strength. Simple, dynamic movement to keep the body strong and energized. A snowy day is a great reminder not to let the weather decide for us. Move every day, stay consistent, and keep your body feeling strong and youthful.