Some free resources to get you started on your health journey…
We’re deep into the heart of scary sale season, and those marketing emails are coming in hot. I’m all for a good sale and definitely take advantage of this time to stock up on necessities. (If you’re interested in a mindful consumption/Olivia-approved gift guide or want to know what sales I’m shopping, let me know—I’d be happy to put something together!) But I also want to remind you that it’s totally okay to delete every marketing email you receive. Honestly, my finger is getting sore from all the email deleting I’ve been doing lately. 😅
In the spirit of balance, I thought the best antidote to all the sale chaos would be a newsletter about free things—the simple, effective habits you can incorporate into your routine to support your health. And, as a bonus, I’m including all of my free guides and resources for you to download!
I love providing you all with free content, and it’s thanks to my wonderful community of paid subscribers here on Substack and all of my engaged follows on social media that I’m able to do this. One of the best ways you can support me in continuing to create this content at no cost to you is by subscribing to my Substack! If you’d like to go the extra mile and support my mission (plus get access to tons of exclusive content), you can upgrade to a paid subscription.
Thank you for being part of this amazing community—I appreciate you!
Free Things to Add to your Health Routine
Fortunately, supporting your gut, hormones and overall optimal health doesn’t have to rely on expensive supplements or fancy treatments. There are several free and simple habits you can adopt to optimize your gut and hormone health, and sometimes they are even more effective than any supplement protocol. In fact, these are the foundations of healthy and I believe if you are not doing these things you should not be wasting your money on supplements or wellness tools. You cannot out supplement a bad diet or lifestyle. Here are some of the best free things you can do to support your gut and hormone health:
Sunshine!!!!
Truly one of the best things I do for my health is heading outside right when I wake up to expose myself to natural light and scheduling regular sunshine breaks throughout my day. Exposure to natural sunlight is essential for regulating your circadian rhythm, which influences your hormone levels. Sunlight helps the body produce vitamin D, which plays a crucial role in maintaining a healthy immune system, gut function, and hormonal balance.
How it helps:
Boosts vitamin D levels, which are vital for immune health, hormone regulation, and gut health.
Supports a healthy sleep-wake cycle by regulating melatonin and cortisol levels.
Helps reduce inflammation, which is linked to both gut and hormone issues.
Tip: Try to spend some time outside during the day, preferably in the morning and early afternoon, to reap the benefits of sunlight. Watch the sunset. Download the free app D Minder to track and manage vitamin D levels.
Get Enough Sleep
Sleep is one of the most powerful free tools you have to support both your gut and your hormones. Your body’s natural rhythm, or circadian rhythm, regulates a host of important hormonal processes, including the release of stress hormones like cortisol and the sleep hormone melatonin. When you get consistent, high-quality sleep (aim for 7-9 hours per night), your hormone levels are more balanced, your gut microbiome thrives, and your digestive system can function properly.
How it helps:
Restores hormonal balance, helping regulate insulin, cortisol, and appetite-regulating hormones.
Promotes gut repair and regeneration, allowing for healthy digestion and immune function.
Reduces inflammation, which is crucial for both gut and hormonal health.
Tip: Aim for consistent bedtimes, limit screen time before bed, and make your sleep environment as restful as possible to optimize your sleep quality. Read my full post on sleep here.
Spend Time in Nature
Spending time in nature is a simple, accessible, and cost-free way to support your health. Time in nature has been shown to reduce cortisol levels, boost the diversity of the microbiome, and even improve sleep. Incorporating more time outdoors into your daily routine—even if it's just a short walk in a park or sitting outside for a few minutes—can make a profound difference in how you feel physically and mentally. In a world filled with stress, digital distractions, and sedentary lifestyles, reconnecting with nature is a powerful and healing practice for optimizing your health.
As someone who has lived most of her adult life in a busy, crowded, loud city I totally understand that it can feel impossible to connect with nature. But any time that you can find to get outside is a major boon to your health. A hike in a beautiful forest is amazing, but even a simple walk through your neighborhood can be transformative.
How it helps:
Reduces stress and cortisol levels
Natural sunlight exposure during the day leads to improved sleep quality
Supports optimal gut health through exposure to environmental microbes
Tip: Schedule a daily walk, sit beneath a tree in your local park, find a safe patch of grass to go barefoot, go on a phoneless walk and listen to the birds.
Stress Management
Chronic stress can throw your hormones and gut out of balance. High levels of stress lead to the release of cortisol, which can interfere with digestion and cause disruptions to your gut microbiome. Stress can also be a factor in hormone imbalances that affect everything from thyroid function to mood and fertility.
How it helps:
Reduces cortisol levels, which helps maintain balanced hormone production.
Improves gut function by lowering gut inflammation and promoting healthy digestion.
Calms the nervous system, aiding in better sleep and emotional well-being.
Tip: Simple practices like deep breathing, meditation, yoga, or going for a nature walk can be incredibly effective at reducing stress. I am a huge fan of using free resources on YouTube to practice guided meditation or breathwork each morning to manage stress and start my day on the right foot.
Practice Mindful Eating
It really is true that how you eat is just as important as what you eat. Full transparency - this one is so hard for me (chowing down on a waffle from my local nutrient-dense cafe as I write this lol). A lot of us are living in a fast paced world that encourages eating on the go, working while eating, eating in front of the TV. Mindful eating—paying full attention to your food and eating slowly—can improve digestion and help your body better absorb nutrients. It also supports healthy hormone production by allowing your body to properly recognize hunger and fullness cues, which is important for managing hormones like insulin and ghrelin.
How it helps:
Improves digestion and nutrient absorption, promoting gut health.
Helps regulate appetite and blood sugar levels by improving hormone signaling.
Reduces stress around eating, supporting better overall mental health.
Tip: Take 5 deep breaths before your meal, try to eat without distractions, take smaller bites, and chew your food thoroughly to give your digestive system a chance to process the food properly.
Free Downloadable Resources
Nutrient Dense Meal Prep Guide
If you find it hard to stick to a nutritious diet during your busy weeks, this guide is for you. I outline my entire process for simple weekly meal prep, including recipe ideas and a sample shopping list!
5 Hacks to Healthy Skin
My top nutrition hacks and recipes for healthy, glowing skin. Ditch prescription drugs and expensive products and learn to nourish yourself from within.
Fundamentals EBook
In this free e-book you will learn all about the foundations of optimal health - diet, digestion, blood sugar, fatty acids, mineral balance, and hydration.
Free 7-Day Reset Challenge
A 7-day checklist with 10 foundational goals to get you back on track with your health goals.
I hope you love these free tips and downloadable resources! While free resources are a great start and I love how social media has allowed so many people to take their health into their own hands, I always recommend people work with a practitioner 1:1. You will probably save money by not troubleshooting and trying every supplement under the sun. Investing in support from an expert is the most effective way to optimize your health or tackle any troublesome symptoms you’re struggling with.
Be sure to subscribe so you get more gut & hormone health tips and recipes directly to your inbox! If you have any questions or comments, add them here and I will get back to you ❤️