Most people reach for Vitamin C and Zinc when they feel a cold coming on, but there are two other heroes in the mix that might even help more!!! Vitamin D and a top notch gut microbiome! Vitamin D levels naturally drop in fall → more colds. 🐟 Food Sources (these aren’t huge, but every bit counts) - Fatty fish: salmon, mackerel, sardines, tuna. - Cod liver oil (super concentrated, but an acquired taste). - Egg yolks. - Beef liver. - Fortified foods: milk, plant-based milks, orange juice, cereals. 💊 Supplements - Vitamin D3 (cholecalciferol) is better absorbed than D2. - Often paired with vitamin K2 (helps calcium go to bones, not arteries). - Typical maintenance: 2,000 IU daily, but many need higher based on labs Vitamin D isn’t really a vitamin—it’s a hormone precursor. Your liver and kidneys turn it into calcitriol, which regulates over 200 genes, including ones for immunity, bone health, and even mood. The Gut!! DID YOU KNOW: 70% of your immune system lives in your gut. That’s why gut-friendly foods (fermented or fiber-rich) are basically the Wi-Fi router for your immunity - Load up fermented foods (sauerkraut, kefir, miso) to prime gut immunity. - Take a good probiotic and fill up in good fibers - look into local sources that make "Fire Cider" - Garlic = Natural Prebiotic: Garlic, onions, leeks, and asparagus are all rich in inulin, a prebiotic fiber. Eat them → your microbes thrive → immunity thrives. Zinc + Vitamin C + gut health = your real immune squad. What's your go to remedies for colds...Post your best "homemade get well" recipe in the comments below!

Your brain knows it’s fall, and it’s not impressed. Here’s how to cheat the season with light. 20–30 minutes in front of a 10,000 lux lamp in the morning = improved mood, energy, circadian rhythm. Less than $60 on Amazon, and you can start now before the sun starts coming up later and later Use it while sipping coffee—and create a new morning habit MY NERDY FACTS ON WHY THIS WORKS: Bright light exposure in the morning suppresses melatonin while spiking serotonin. Think of it as flipping the ‘day mode’ switch in your brain. I keep mine by my desk where I sit first thing in the morning to drink my coffee. Add a motivating podcast to set you in the right direction for the day. Thoughts on a 10,000 Lux Lamp??

Somewhere between holistic health and neuropsychology written by Dr. Tara Swart, MD , PHD Great quick read for a moment of embracing your nerdy holistic health side. Drop your best health and wellness read in the comments below

Here is an easy to follow meal tracker for clean eating and weight loss. High protein and high fiber will keep you full through the day. Each box is a serving. Check the boxes throughout the day and make sure you are meeting your protein goals. Easy to follow, and a great way to help you stay on track focusing on healthy nutrition for muscle growth, weight loss and good Gi health. Here are the rules: Each box is a recommended serving of their category... i.e for ladies, each orange box represents a 20g protein serving. Fill up on all the green and orange boxes throughout the day. IF you are still hungry you are welcome to eat more of either of these to help fill you up. Limit the carb and colored fruit/veggie category to 2 a day. Easier than counting macros or calories and easy for meal planning. Why didn't I list fats?? ...because likely you are getting fats in through your animal based proteins and cooking green veggies? Need ideas for more healthy fats? Avocado, nuts (in moderation), olive oils, fatty fish.... Upping your salad game but need a dressing idea?? Swap out Greek yogurt for mayo in any dressing recipe, turn vinaigrettes into creamy dressings by adding Greek yogurt. PDF is downloadable and printable . Laminate, place on your fridge and use a dry erase marker to track daily.