Hi Reader.
What’s your intention for today?
As we step into a new year, I want to share how I always pause with one simple question each morning:
What is my intention for today?
That question is part of my morning routine, and it never changes—no matter what year we’re in. I sit quietly, visualize the day ahead, and get clear on what I want to unfold.
This daily intention connects to my bigger vision:
a strong, resilient, vibrant body and mind, joy and meaningful work,
deep, authentic relationships, showing up fully for my daughter, my husband, my friends, giving back through philanthropy, traveling, living, experiencing life fully.
And for all of that, I need one thing more than anything else:
A strong, healthy body.
Everything starts there.
As this year comes to a close, I want to remind you that health is created—not hoped for.
I understand that health doesn’t just happen.
I have to build it.
I live by the four pillars of living well. Not perfectly. But intentionally.
Health isn’t a phase or a goal. It’s an ongoing project.
Just like your home.
You don’t take the trash out once and say, “Great, done forever.”
You don’t clean your house once and expect it to stay clean.
Your body works the same way.
So, if you got my book and haven't read/ listened to it yet, it's time to start today and follow through on what it teaches. And if you haven't, here is a link to buy Live Well today
Before we close this year, here’s a simple reminder of the four pillars I live by—and one small way to apply each of them starting now.
Environment
Identifying and removing toxins is key to achieving vibrant health.
Your mitochondria and microbiome are always responding to light, air, water, stress, and toxins—whether you’re aware of it or not. You can’t heal in an environment that keeps harming you.
One Simple Shift
Get outside within 30 minutes of waking and let natural light hit your eyes for 10 minutes.
This simple, consistent daily habit sets your circadian rhythm, supports hormonal balance, improves sleep later that night, and protects mitochondrial energy production.
Food
Food is a message to your body, fueling either health or disease.
Your gut lining, microbiome, and cells are built from what you eat. Meals either create health or slowly create inflammation.
One Simple Shift
Add one real, whole-food meal today made from sustainable (no synthetic pesticides, antibiotics, hormones) ingredients you recognize—protein, plants, healthy fats.
Just one intentional meal that feeds your microbiome and supports cellular repair.
Sleep
Sleep is an active process that heals, detoxifies, and rejuvenates; it's not a passive rest.
This is when cells clean house, organs recover, mitochondria repair, and the gut lining restores.
One Simple Shift
Stop eating at least 4 hours before bed tonight.
This gives your body the chance to shift from digestion to repair and deep restoration. The only way your body can heal, is if there is no food that needs to be processed.
Movement
Movement is the best free medicine for your body and mind.
Movement builds stronger, more efficient mitochondria and microbiome. No movement, no energy.
One Simple Shift
Take a 20-minute uphill walk every day to engage the muscles and get out of breath —no phone, no distraction.
Just move your body and let your biology do the rest.
You don’t need to change everything.
You just need to make one simple shift at a time to practice health daily, just like you would with an instrument you learn to play.
Small, consistent actions are how you build a body that can carry the life you want to live.
This is your body.
This is your life.
It’s ongoing.
It’s never “done.”
You get to build it—one intentional day at a time.
We can’t control everything in life.
But there is so much we do control.
And choosing not to act is still a choice.
As you step into this new year, start by asking yourself one simple question:
What is my intention for today?
And then let your daily choices support the M&M dream team that quietly runs the show—your mitochondria and microbiome
