We take around 22,000 breaths a day.
That’s 22,000 opportunities to nourish our body, calm our mind, and create balance in our system.

It’s also 22,000 opportunities to trigger subtle or not-so-subtle stress.

How Breathing Shapes Your Health

Most of us don’t think about our breath until it’s challenged. But the way we breathe isn’t just about oxygen it impacts our nervous system, our gut, our inflammation levels, and even our capacity for change.

I once received a referral from a highly respected fun…

Hello, friends.

I want to offer a perspective. Not a prescription, not a solution, but an awareness tool. Something you can sit with, explore, and maybe even play with.

This week’s reflection centers on a simple but often uncomfortable truth:

Change comes with both benefits and challenges.

And we tend to forget that.

It’s easy to buy into the fantasy that change, or the process of going after what we want, will deliver only reward. That if we can fix this thing, get over that hurdle, break through th…

I want to begin with a question.

It may seem simple at first glance, but I won’t be explaining it too much because sometimes explanation waters down the potency of a question.

So here it is:

How do you digest life?

And

How does your digestion of life mirror how your body digests food?

Let that settle. Let it marinate. Let it sit with you for longer than a scroll or a sip.

Because I believe this question, when lived with rather than answered too quickly, holds depth beyond information.

It holds transform…

When most people hear the word "stress," they think of emotional or psychological tension. But stress is far more encompassing. It includes how we sleep (or don’t), the environment we inhabit (off-gassing furniture, air pollution, noise), gut infections, nutrition, relationships, work demands, movement patterns, and even our breathing mechanics.

Stress is anything that taxes or exceeds the body’s adaptive capacity—whether environmental, internal, or perceived. What’s fascinating is how the body d…

What if the primary driver of chronic disease isn’t only genetics and external factors but perception itself? 🤔

Perception, shaped by the conscious, subconscious, and unconscious mind, creates subjective reality, influencing how one reacts to and experiences life. These deeply embedded perceptions drive thoughts, emotions, actions, values, and personal narratives, all of which impact physiological function. 🤩

The gut-brain axis and HPA-axis, key regulators of stress and balance, respond to these u…

Ayt friends, 2025 is upon us, and we are seven days in; I wanted to connect and share my plans for 2025 as there will be a few changes.

I also wanted to share a process I learned from my friend Chris Kresser, which has become a yearly ritual around my house. At the beginning of the year, I sit down with Mindnode (a mind mapping app) and deeply revisit my Purpose, Vision, and intention for the coming year, reflecting on my past map from the passing year.

Purpose: What are you ultimately trying to a…

Hello friends,

Let’s take a moment to dive into a topic that we often shy away from—judgment. Cognitive psychology teaches us that judgment is a crucial part of how we reason, make decisions, and form beliefs. It's how we navigate life, evaluating information and making choices that shape our reality. Yet, in the world of self-work, many of us tend to judge judgments themselves, often denying that we judge at all. 🌍

But here’s the truth: every human being judges. We judge things as good or bad, pr…

Someone Should Start Laughing

I have a thousand brilliant lies
For the question:
How are you?

I have a thousand brilliant lies
For the question:
What is God?

If you think that the Truth can be known
From words,
If you think that the Sun and the Ocean
Can pass through that tiny opening
Called the mouth,

O someone should start laughing!
Someone should start wildly laughing—
Now!

-Hafiz

Hello friends,

I had someone recently ask me a profound question about enlightenment, and I felt compelled to share our ex…

Hello friends,

As the second cohort of Illuminate begins to wind down, I find myself reflecting on the journey we’ve shared and the sparks of wisdom that continue to emerge.

✨This work is not just about guiding others; it’s also about deepening my own mastery of living a life with grace, boundaries, respect, compassion, and authenticity. And with 2024 on the horizon, I sense that many of us may soon find ourselves grappling with an all-too-familiar companion—self-sabotage. 🥴

Now, self-sabotage is …