By Jennifer Tardy
You’re motivated to improve your health this year—but you’re also tired. You want better energy, fewer symptoms, and more consistency without juggling a dozen new habits at once.
When people feel off, they often chase complexity—jumping from supplements to protocols to diet trends—without first anchoring the body’s most important regulators.
But your body doesn’t need more noise.
It needs rhythm.
The Missing Piece: Circadian Alignment
One of the most overlooked root causes of hormone, immune, and energy imbalances is circadian disruption.
Your internal clocks regulate cortisol, melatonin, insulin, digestion, and cellular energy production. When those rhythms are off—late nights, excessive blue light, irregular meals—your entire system loses coordination.
Symptoms often show up as fatigue, PMS, sleep disturbances, cravings, or mood changes. It can feel like a game of whack-a-mole.
Mini Solution: Reset Before You Add
Before overhauling your routine, start by restoring rhythm.
The 3×10 Rule
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10 minutes of morning light exposure
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10 minutes of outdoor movement
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10 minutes of evening outdoor light exposure
These simple anchors help realign your nervous system, hormones, and mitochondria—so your body works with you, not against you.
If you’re tired of managing symptoms instead of solving the root issue, it’s time to sync your systems.
👉 Book a free discovery call and let’s build a plan that fits your real life and your biology.
Supplement of the Week: Omega-3
Omega-3 fatty acids are foundational for whole-body health. Key benefits include:
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Brain support: Improves focus, memory, and mental clarity
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Inflammation regulation: Supports joint health and cellular resilience
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Heart health: Helps maintain healthy triglycerides and blood pressure
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Mood support: Plays a role in emotional balance and stress response
Why I Recommend Optimal EFA
This is a fish-free Omega-3, sourced from algae, flaxseed oil, and borage oil—avoiding many contaminants found in traditional fish oils.
Why this formula stands out:
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No fish oil (ideal for sensitive individuals)
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Plant- and algae-based DHA, ALA, and GLA
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Includes GLA from borage oil, especially supportive for hormones and inflammation
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Stabilized with vitamin E to prevent oxidation
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Clean, professional-grade formulation I trust for long-term use
This makes it an excellent option for supporting brain health, cardiovascular function, inflammation control, and hormone balance—without the downsides of conventional fish oils.
🔗 Product link
As always, supplementation should be individualized based on history, labs, and goals. I’m happy to help you decide if this is the right fit.
Tool of the Week: Morning Sunlight (Before 10 a.m.)
Morning light acts as a circadian reset button. It signals your brain to:
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Produce cortisol at the right time
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Suppress melatonin
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Set your hormone rhythm for the entire day
Just 5–10 minutes outdoors—even on cloudy days—can make a measurable difference.
You don’t have to do everything today. Small, intentional changes create momentum. Over time, they lead to better energy, resilience, and overall well-being.
This year, let’s trade perfection for steady progress.
Recipe of the Week: Baked Chicken & Rice with Veggies
A simple, nourishing, one-pan meal that supports energy, blood sugar balance, and digestion—without extra prep or cleanup.
Why I love this meal:
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High-quality protein for metabolism and satiety
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Healthy fats from olive oil to support inflammation balance
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Basmati rice for steady energy and easier digestion
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Fresh vegetables and herbs for gut and antioxidant support
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Realistic for busy schedules
Ingredients (2 servings)
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10 oz boneless, skinless chicken breast
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2 tbsp extra virgin olive oil
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Juice of 1 lemon
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1 tsp paprika
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Sea salt & black pepper, to taste
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½ cup basmati rice (dry, rinsed)
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1¼ cups chicken broth
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¼ cup cherry tomatoes, chopped
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¼ medium cucumber, chopped
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⅓ cup fresh parsley, chopped
Directions
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Preheat oven to 400°F (205°C).
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Toss chicken with olive oil, lemon juice, paprika, salt, and pepper.
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In a baking dish, combine rice and broth. Cover and bake for 15 minutes.
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Remove, nestle chicken into rice, cover again, and bake 20–25 minutes until cooked through.
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Top with tomatoes, cucumber, and parsley. Serve and enjoy.
Nutrition Tip:
Balanced meals with protein, fats, and carbohydrates help stabilize blood sugar, support energy, and promote sustainable fat loss.
If you want more simple, customized meals like this built around your goals, that’s exactly what we do inside my programs.
Small, consistent choices add up. Whether it’s aligning your circadian rhythm, choosing a cleaner supplement, or cooking a balanced meal—these habits move the needle over time.
Progress beats perfection. And support makes the journey easier.
