My Everyday Fitness Routine

Feeling vibrant isn’t about one-off detoxes or extreme routines—it’s about weaving a few evidence-backed habits into everyday life so they become second nature. Below are the pillars that keep me energized, strong, and clear-headed year-round. They’re simple enough to stick with, yet powerful enough that I feel the difference (and, thanks to a continuous-glucose monitor, I see it in the data). I get regular questions about my fitness routine, and I believe you can't just exercise your way to health. Feeling your best requires eating well, sleeping well, moving your body and creating a healthy home environment. I learned most of these principles when I was working for Levels, the metabolic health company my husband co-founded. I could write pages and pages on this topic, but this post is a high level view of what has been working best for me, and is potentially a jumping off point for exploring new healthy habits to add to your own routine! If you have questions about the resources on any of the topics mentioned, drop a comment below and I'll send you a link to the research!

Whole-foods-focused diet

• Aim for a “plant rainbow” every day – I make a game of hitting 15 different plants (fruits, veggies, herbs, legumes, nuts, seeds). Variety feeds my microbiome, boosts micronutrients and keeps meals interesting.
• Protein as the anchor (100 g+) – Prioritizing high-quality meats, eggs, fish, Greek yogurt, and the occasional protein shake builds/maintains muscle and keeps me full, so mindless snacking stays at bay.
• 30–50 g of fiber—slowly ramped up – I increased by ~5 g per week until 50 g felt comfortable. The payoff: steadier energy, better digestion, and lower LDL. I love this chia pudding recipe as a quick way to load up on fiber!
• Minimize added sugar, alcohol, and refined carbs – Think of white rice, bread, crackers, and even “healthy” instant oats as occasional side characters, not the star of the plate.
• CGM accountability – Six years wearing a Levels CGM (my husband is a co-founder!) has taught me which foods spike my glucose and which combos keep it flat. Seeing how my blood sugar responds to the food I eat in real time makes saying “no” to extra sugar surprisingly easy.

• Pilates 3× week – Builds core strength and posture without pounding my joints. I love that the instructor is the one designing the workouts and I don't have to plan a workout or even count reps. I've been doing this super consistently for 4 months and see a massive difference in my muscle tone and strength. I even miss it when we're traveling!
• Low-impact walks in nature – 6–8k steps with our dog resets my mood, balances blood sugar after meals, and lets me soak up morning light. I try to do this on days when I don't have pilates, and even do this in the cold winter months! I'll often ask a friend to do a beach walk and catchup instead of meeting for cocktails.
• Lifestyle sports – A casual tennis match with my husband, stroller walks with my toddler, treading water at the pool—anything that keeps me smiling while I move. Consistency > perfection.

• Tight schedule (9:30 pm–5:30 am) – The body loves rhythm; I fall asleep faster and wake naturally before my alarm. However, going to bed on time is one of the hardest habits for me!
• Eight solid hours – Protecting the full sleep cycle pays dividends in hormone balance, appetite control, and workout recovery. (This was admittedly very hard when my son was just born, but I'm finally back on track!)
• Morning light in the first hour – Walking the dog or watering the garden anchors my circadian clock, making it easier to wind down at night. (Andrew Huberman, PhD, is the expert and foremost advocate on why light is important!)

• WeNatal prenatal multivitamin – Four years and counting; my prenatal vitamins covers baseline micronutrients and DHA without mega-dosing.
• Targeted probiotics – Because I don’t eat enough fermented foods on a daily basis, a shelf-stable probiotic capsule helps maintain gut diversity (and, bonus, supports immune health during travel). Ritual's formulation was the best I found, and includes prebiotics, probiotics and postbiotics.
• “Food first” mindset – If a nutrient can reasonably come from colorful produce, quality protein, or sunlight, that’s my first choice; pills simply fill the gaps.

Cleaning up our everyday products a few years ago was an important step in supporting our health as we pregpared to get pregnant and have a baby. While it's impossible to totally eliminate toxins in your home environment, considering swaps for your most-used home products can be an important step towards a healthier home. (Branch Basics has so many great resources on how to do this on their blog!)

• Clean water - Installing a reverse osmosis water purifier for your drinking water is a quick way to instantly improve your everyday water intake. Enter your zip code here to see a water quality report for your area, tap water often isn't as pure as you'd hope!
• Begin with the “every-single-day” items – I tackled the products that literally touch my skin or food first: my everyday makeup routine, deodorant, body wash, shampoo/conditioner, and sunscreen. I look for short ingredient lists and an EWG “green” rating, or scan the label with the Yuka App to flag questionable ingredients.
• Laundry and home cleaners without the chemical cloud – Swapping conventional detergent and dryer sheets for a cleaner version without fragrance is a simple way to minimize hormone-disrupting chemicals.
• Cookware & storage upgrades – I retired scratched non-stick pans in favor of stainless steel, cast iron, and ceramic coated bakeware, and moved leftovers to glass containers. No more wondering if hot tomato sauce is leaching chemicals from plastic.
• Breathe & sleep toxin-free – Organic-cotton sheets and duvet covers (GOTS-certified when possible) feel better against my skin and cut down on microplastic shedding from polyester blends. We also run a small air filter.

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