PHYSICAL WELLNESS

CORE PROCESSES

Core processes are the rhythms and functions that keep your body balanced day to day. They’re not just background tasks — they’re the foundation for energy, resilience, and long-term well-being. When these processes run smoothly, the rest of your systems can thrive.

Sleep

Sleep is your body’s reset button. It restores energy, clears waste from the brain, and supports nearly every other function — from memory to immunity.

This section includes:

  • Circadian Rhythm – How your internal clock regulates sleep and wake cycles

  • Body Temperature – The natural cooling and warming that affects sleep quality

  • Sleep Issues – Common challenges like hypersomnia, insomnia, and night waking

  • Segmented Sleep – Historical and natural variations in sleep patterns

  • Falling Asleep – Tools for easing into rest, including calming rituals and managing racing thoughts

    Linked Concepts:
    → Nervous System Regulation
    → Hormone Imbalances (Cortisol + Melatonin)
    → Stress + Insomnia
    → Circadian Rhythm Disruption (Screen Time, Shift Work)
    → Trauma + Night Waking

Energy + Healing

Your body is constantly repairing itself, generating energy, and maintaining balance. These processes are central to vitality and long-term resilience.

This section includes:

  • Aging – Natural changes in the body over time

  • Hormones – Chemical messengers that regulate energy, growth, and mood

  • Methylation – A key biochemical process for detox, DNA repair, and resilience

  • Cellular/Tissue Repair – How the body heals and renews itself at the microscopic level

    Linked Concepts:
    → Mitochondrial Health
    → Hormones + Energy Regulation
    → Stress + Fatigue
    → Nutrition + Cellular Fuel
    → Trauma Recovery + Energy Drain

Nutrition / Gut Health

Food fuels more than hunger — it influences energy, mood, immune health, and digestion. Gut health in particular plays a major role in nutrient absorption and whole-body wellness.

This section includes:

  • What is Gut Health? – An introduction to the gut as a central hub of health

  • Microbiome – The diverse community of microbes that support digestion and immunity

  • Nutrient Absorption – How your body takes in and uses what you eat

  • Supplement Caution – Guidance on when extra support may or may not be needed

  • Components of Food – Breaking down proteins, fats, carbs, vitamins, minerals, calories, and salt

  • Food Diaries – A tool for identifying patterns and triggers in your diet

    Linked Concepts:
    → Microbiome + Mental Health
    → Nutrient Absorption + Digestive Disorders
    → Food Sensitivities + Inflammation
    → Stress + Gut-Brain Axis

Movement

Movement is medicine. Gentle, intentional forms of activity regulate circulation, improve mood, and reduce stress without straining the body.

This section includes:

  • Why Gentle Movement Matters – The science and philosophy behind low-impact activity

  • Dance – Expression, joy, and physical release through rhythm

  • Somatic Yoga – Body-based awareness and mindful stretching

  • Stretching – Simple ways to release tension and support flexibility

  • Tai Chi – Slow, meditative movement for balance and flow

  • Seated Movement – Accessible practices for limited mobility

  • Walking – One of the simplest, most powerful forms of movement

  • Free Movement + Shaking – Letting the body lead for emotional and physical release

    Linked Concepts:
    → Nervous System Regulation through Movement
    → Trauma Release + Somatic Practices
    → Stress Reduction + Gentle Exercise
    → Circulation + Lymphatic Flow

Stress

Stress affects the entire body — from your nervous system to your digestion. Understanding the difference between healthy stress and chronic overwhelm is key to building resilience.

This section includes:

  • Nervous System + Stress – How stress shapes body regulation

  • Acute vs. Chronic Stress – The difference between short-term and long-term strain

  • Burnout – Recognizing early signs and finding recovery strategies

  • Overlap Between Stress, Trauma, and Overwhelm – Understanding where they connect

  • Stress Symptoms – How stress shows up emotionally, cognitively, and physically

  • De-Stress Toolkit – Breathwork, journaling, soothing rituals, movement, and quick self-regulation practices

    Linked Concepts:
    → Nervous System + Stress Cycles
    → Trauma + Overwhelm
    → Hormones (Cortisol, Adrenaline)
    → Stress + Gut Health