Science-Driven Strategies to Put Wellness Into Action


There is something uniquely special about waking up with a fresh start and renewed motivation to start a new wellness routine. Often, this will follow a series of not-so-healthy choices and a sudden and urgent desire to bring yourself back into balance. This pendulum swing from one end of the spectrum to the other can catalyze sudden change, but it rarely lasts. Instead of operating in a world defined by extremes, the most effective—and enduring—approach to infusing holistic health into your routine is to enter your new endeavor with intention

For instance, in psychologist Charles Duhigg’s book, The Power of Habit, three elements that are consistently found in any habit are cue, routine, and reward. He suggests that lasting change may be found in your creating your own unique ‘reward’ system. The basis of this concept is enjoying the perks of your good behavior. To showcase how exactly this system works, we’re highlighting three science-driven, healthy habits you can add to your routine and how you can approach them for lasting benefits. 

You are what you eat.

It might be a trite saying, but there’s truth to it. While most of us know fast food isn’t the key to optimal health, nutrition is more complex than whole foods versus processed foods. Your go-to lunch could be a Greek salad with fresh tomatoes and cucumbers, but what if those foods aren’t compatible with your gut microbiome? Your lunch may be accompanied by the unwelcome—and uncomfortable —sensation of bloating and gas. Not only does this detract from you taking pleasure in the experience and reaping the rewards of your positive choice, but it could also hinder the health of your gut microbiome. To truly make the most of your healthy reset,  urge you to uncover your most compatible foods with one of our You’ll learn which foods act like superfoods for your unique gut microbiome and which you should avoid. From there, you can enter into healthy eating and even consider a regimen of healthy supplementation, knowing that you’re truly doing your body a favor.

In addition to personalizing your nutrition to serve your body better, here are some other guidelines to consider to optimize your digestive health.

  1. Eat a variety of plants: Aim to incorporate at least 30 different plant-based foods per week to provide prebiotic fibers that feed beneficial gut bacteria.

  2. Choose whole, unprocessed foods: Opt for foods in their natural state to avoid artificial ingredients that can disrupt your digestive system.

  3. Reduce sugar and saturated fats: Cut back on these to maintain a balanced gut microbiome, boost energy, and potentially aid weight loss.

  4. Add fermented foods: Yogurt, kefir, sauerkraut, and kombucha contain live cultures that can colonize your gut and improve digestive health.

  5. Be mindful of medication and alcohol use: Limit these when possible to preserve the delicate balance of your gut bacteria.

Master your movement.

Whether it’s bagging a peak or mindfully strolling through the park, the law of extremes can also be applied to your exercise of choice. You needn’t become an ultra-runner overnight to benefit from movement. Instead of seeking an idealized exercise, consider what’s most realistic for your lifestyle and interests. For example, if you’re keen on meditative, intentional movements, yoga might be a more seamless fit for your routine than kickboxing. Whichever way you choose to move your body, exercise is one of the best natural mood boosters. Studies have even shown it can benefit those with mild to moderate feelings of anxiousness and thoughts of depression.

In addition to matching your workout routine to your current passions, here are some other ways to explore more movement into your daily routine.

  1. Try a new activity: Break out of your routine by exploring a new form of exercise, such as dance, martial arts, or rock climbing, to challenge your body and mind in fresh ways.

  2. Incorporate interval training: Alternate between high-intensity bursts and lower-intensity recovery periods to boost your metabolism, improve cardiovascular health, and prevent boredom.

  3. Get active outdoors: Take your workouts outside and take frequent walks to enjoy the benefits of fresh air, natural light, and varied terrain, which can increase motivation and reduce stress.

  4. Find a workout buddy: Partner with a friend or join a fitness group to add accountability, support, and a sense of camaraderie to your exercise routine.

  5. Set inspiring goals: Sometimes, smart goals are not enough and you are called to raise your ambitions to pursue something out of your comfort zone, like an epic hike with an astonishing view, or commit to running a half marathon to support a cause that matters to you. What inspires you to explore new heights? Get started on that.

Build a sense of community.

After a long, busy week, sometimes the last thing we want to do is connect with our community. Instead of indulging in Netflix, make the choice to show up for someone you want to know better; even if it’s just once a week. For many, rebuilding and strengthening our 'social muscle' takes time until it is second nature to seek and cultivate a community that’s genuinely compatible with your needs. While it takes time, the effort is worth the push. According to Psychology Today, social connections and engagement can help promote improved physical health and a stronger immune system in older adults, along with improved mood and a decreased risk of dementia. Your social calendar doesn’t need to be filled to the brim; start small and feel it out. The goal is intentional connection. If these three activities don’t fit with your routine—or you’ve already integrated them—we urge you to do the research and seek out any holistic habits you think could bring the benefits. From journaling to , when you discover what you love, it’s sure to last.

In addition to the more mundane moments of social interactions that already exist in your daily life, here are some readily available ideas to expand your circle and make more meaningful human connections.

  1. Volunteer for a cause you care about: Engage in community service to meet like-minded individuals, develop a sense of purpose, and contribute to the greater good.

  2. Join a club or group based on your interests: Connect with others who share your passions, such as a book club, gardening group, or sports team, to foster meaningful relationships and personal growth.

  3. Attend local events and festivals: Participate in community gatherings, such as farmer's markets, art fairs, or cultural celebrations, to explore new experiences and connect with diverse individuals.

  4. Take a class or workshop: Enroll in a course or workshop that interests you, such as cooking, photography, or foreign language, to learn new skills and bond with fellow learners.

  5. Organize a neighborhood gathering: Host a block party, potluck, or community cleanup to strengthen relationships with your neighbors, promote a sense of belonging, and create a supportive local network.

As you embark on your wellness reset to infuse new inspiration and holistic health into your daily routine, remember that lasting change comes from a place of intention and self-awareness. By personalizing your nutrition, finding joy in movement, and cultivating meaningful connections, you lay the foundation for a happier, healthier life. Embrace the power of small, consistent steps and celebrate the rewards of each positive choice. As you navigate this path, be patient with yourself and trust in the process. With time and dedication, these science-driven habits will become second nature, empowering you to thrive in all aspects of your life. So, take that first step today, and watch as your commitment to holistic health transforms your mind, body, and spirit, one day at a time.


1 Robinson, L. (2022, March 11). HelpGuide.org. Retrieved June 27, 2022, from helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise

2 Psychology Today. (2016), online: psychologytoday.com/us/blog/living-mild-cognitive-impairment/201606/the-health-benefits-socializing