If you’re like me, your life and brain are overflowing with wellness advice...

When I was in high school, we were counting calories, following the Weight Watchers point system, and never even thinking about nutrients. Decades later, we've come a long way, and still, one day it’s raw veganism for the win, and the next it’s the carnivore diet. The trends shift and products evolve. Back then it was fake sugar; now it’s fake meat…

But through it all, I’ve finally realized the one thing that never changes? Your body’s needs are unique.

Keto, gluten-free, vegan, paleo… you name it, I’ve tried it. And while none of them offered a lasting solution, the journey wasn’t a waste. Each attempt taught me something. Our bodies are constantly evolving, and what we really need is nourishment that syncs us with our environment. When we give it that, the magic already within us takes care of the rest.

More than any food trend or supplement hack, the one thing that’s truly transformed my wellness is living in alignment with nature…especially (sun)light.

Light is now being recognized in science as a form of nutrition. And once you begin to receive it that way in your life, it’s no surprise why everything starts to shift.

Let’s just pause here for a moment…

We all talk about “clean ingredients” when it comes to food, but for me, clean living is about more than what’s on my plate. It’s about aligning with the intelligence of nature. It’s about choosing ingredients from the earth, not a lab. Avoiding pesticides and ultra-processing. Caring about how water is sourced, how animals are raised, how plants are grown.

So if I’m thoughtful about the quality of the water I drink and the food I eat… shouldn’t I also be thoughtful about the light I’m absorbing? Because just like food and water, there is such a thing as junk light. Blue light from screens, harsh fluorescents in offices, artificial LEDs in homes. And just like processed food, that light scrambles our natural rhythms and systems. It confuses our biology.

That’s just some food for thought that I’ll dive deeper into another time, but I just wanted to prime your brain before sharing the daily routine, below.

Instead of giving you a list of what you should do, I’m sharing both my ideal summer wellness routine and my reality. Because let’s be honest…trying to do all the wellness things in one day can become its own kind of stressor. And the point isn’t perfection. The point of wellness is to live a vibrant life.

My Ideal Daily Wellness Routine

The Summer Edition

“The first thing they need to do as soon as they wake up is go outside with no glasses, not behind the window, and let the sunlight hit their face…”
— Dr. Jack Kruse, Neurosurgeon & Optimal Health Educator

5:45 AM
- Wake up naturally with the sunrise
- Bare feet on the earth, bare skin in the morning light
- Gentle movement while watching the sun rise
- Go inside to dry brush, tongue scrape, rinse mouth
- Hydrate with sea salted water

- Drink a shot of Olive from the Raw olive oil and ION
- Return outside for more light exposure
- Stretch and rebound outside for 20 minutes
- Make breakfast & enjoy it outdoors

- Breakfast (always organic)

80% protein: pasture-raised eggs, grass-fed steak or sausage
Sprouted sourdough
Organic Whole Milk cottage cheese
Local kimchi and/or local, seasonal veggies

-Supplements (customized protocol via Healing Arts NYC & nutrition response testing)
- More sea salt water
- Drink my Joey + raw milk
- Organic green tea with plant milk
- Walk

9:00 AM – Work Mode
- Work outside or by an open window for full light spectrum
- 10-min breaks every hour to absorb sunlight + move

“I was living my life using screens and bulbs to try to tell the time… When I started syncing up with key light signals … that’s when the change really started happening.”
— Carrie Bennett

12:00 PM – Midday Nourishment
- Lunch: swap eggs for wild-caught seafood
- Full-body sun (until my skin signals "enough")
- Walk

5:00 PM – Wind Down
- Short walk or garden play
- Outdoor Pilates under the sun with Move with Nicole
- Rebounding + body rolling with Aligned Life Studio

6:00 PM – Dinner Outdoors
- Eat dinner with my feet on the earth
- Dinner: protein + veggies (no bread/carbs)

- Sunset walk or gentle gardening
- Dry brush
- Shower
- Organic castor oil pack
- Red lights on, blue lights off
- Meditate or read

9:30 PM - In bed
- Facemask on, all blue lights blocked on appliances

- Airplane mode on devices, and Starlink turns off during the night to reduce EMF exposure

“The only way that the gut can actually heal … is when it knows that it’s darkness… the brain has to recognize darkness to literally signal tissue regeneration in the gut.”
— Carrie Bennett

Detox Practices

Infrared Sauna blanket 3x per week
Coffee Enema 1x per month

My real daily life…

Life happens. Some days I sleep past sunrise and need to use my red light panel instead of the sun’s infrared. Some days work pulls me into screens earlier than I’d like. Some days I eat lunch inside under fluorescent lighting or even in front of a screen. Sometimes I need to skip my walk altogether because I have a meeting. I usually detox via my infrared sauna blanket about 1x per week instead of 3x, and coffee enema every few months instead of every month. Sometimes I drink coffee instead of Joey and don’t quite get to my green tea. And sometimes I eat minimally processed foods, not circadian-friendly foods like One Degree granola. Sometimes I go out to restaurants with friends and family because relationships matter deeply in the conversation of health and happiness. And sometimes my husband and I enjoy watching a movie in the evening (with a red screen and red glasses, of course).

Instead of feeling guilty, I remember what matters is the anchor points. Sunlight in the morning, movement throughout the day, nourishing food, and good sleep hygiene. Because even when I’m not living the ideal, just syncing with natural light and honoring the signals of my body makes a huge difference in my energy and my mood. Every small alignment like sipping mineralized water, stepping into the sun with bare feet, or turning off the overhead lights at night, counts.

Let your wellness routine serve you, not dominate you. Make space for life and enjoy the practices that remind your body you are safe.

If you have any questions about any of the practices mentioned in this post, you can always Say Hello :)