🌿Rooted Calm: A Daily Guide to Support Mind + Mood
Mental wellness doesn’t start in the mind — it starts with how we support the body. This protocol is a gentle guide to help you create more calm, clarity, and resilience from the inside out.
We focus on three pillars: nutrition, movement, and natural therapies — simple shifts that can make a real difference.
🌱 1. Nourish for Nervous System Support
What you eat directly impacts your focus, mood, and ability to handle stress. Aim for balance, stability, and nourishment that keeps you grounded.
Try this:
Start each morning with a protein-rich breakfast (think: eggs, lentils, Greek yogurt, or tofu).
Keep caffeine after food, never on an empty stomach.
Add color to every plate — leafy greens, berries, sweet potatoes, and herbs all offer support for the gut-brain connection.
Minimize blood sugar spikes by pairing carbs with protein or fat (e.g., fruit with almond butter).
🧘 2. Move to Regulate
Movement doesn’t have to be intense — it just needs to support rhythm and regulation.
Try this:
Begin your day with 5–10 minutes of intentional movement — light stretching, yoga, or a walk outside.
Include slow, strength-based movement (like yoga or bodyweight circuits) 2–3x per week to build nervous system resilience.
End your day with gentle movement + breath, like legs-up-the-wall or a short flow to release tension.
🔴 3. Incorporate Natural Therapies
Alternative therapies create space for pause, presence, and deep support — especially when your system is overstimulated.
Try this:
Red Light Therapy (2–3x/week) to support cellular balance, reduce internal stress, and enhance your sense of calm.
Dry Salt Halotherapy (1–2x/week) for breathwork benefits, nervous system regulation, and improved mental clarity.
Create a weekly ritual — think of it as a non-negotiable moment to recenter. Even 10–15 minutes matters.
🤍 Build Your Rhythm, Not a Routine
You don’t need to overhaul your life — you just need to reconnect to it. This mini protocol can be your starting point for a more grounded, supported version of mental wellness.
📍Located in Minot?
We offer in-studio memberships and in-home add-ons for clients looking to build these practices into their lifestyle.
Want to personalize your protocol?
Book a Wellness Consultation and let’s map out what support looks like for you.