​Hi Reader,​

Another year gone by...and they all seem to go by faster. I've been wanting to create this for you for years, and this year it was my goal to finally do it. When I've worked with people on their goals and resolutions in the past, one thing was clear. People tend to take on too much and they end up ditching their resolutions before January is even over.

If you’ve been wanting a fresh start, this is your sign.

Tomorrow morning at 6:30am ET, I’m kicking off my FREE 30 Day Healthy Habits Challenge and I’d love for you to join me.

This is not a weight loss challenge. It’s a simple reset focused on daily movement, mindset, and consistency, so you can build habits that actually stick. Motivation is great on Day 1 or the beginning of the year, but long-term change comes from building the skill of discipline, one small rep at a time. Motivation wanes, but discipline can be learned!

Here’s what you’ll get each day:

• A short YouTube video (and the audio on my podcast)
• A quick email with the day’s habit
• A simple tracker to check off your wins
• Optional reading links (including PubMed) and a quick journal prompt if you want to go deeper

Most days take 5–15 minutes, and your daily movement is your choice for at least 10 minutes.

Ready to join? Click here to sign up now:​
​https://30dayhealthyhabitschallenge.healnourishgrow.com​

If you’re already in, hit reply and tell me what you’re most excited to work on this month: movement, mindset, or consistency.

See you tomorrow morning!!!

Dry (ISH) January

My friends at Sunnyside are giving you a great gift too. For the month of January, the Sunnyside app is truly free, no need to enter your credit card AND you get some cool free gifts like mocktails and discounts from their partners as well. Just follow this link to check it out.

I've tested out this app for a log time and it's really a great way to be more mindful about your alcohol intake if you choose to partake. Go here to get all the goodies!

FREE Michelin Chef Cookbook

I recently came across a company that's doing something really fun...at least fun for those of us who like to cook! They're creating video cookbooks from Michelin chefs around the world. Think travel show meets cookbook with some amazing recipes.

I was able to finagle a free cookbook for you just in time for the holidays. There is no limit on the number of cookbooks I can give away so feel free to forward this email and share the gift with your friends. All you need to do to claim it is visit this link to Flavoury and put HEALNOURISHGROW in the promo code box. If you love it an decide to purchase extra cookbooks, you can enter HEALNOURISHGROW15 to save.

Quit Sugar Summit 2026: FREE

If you're thinking about changing some of your eating habits in 2026, the free Quit Sugar Summit is a great place to start. They always have great experts and tips even if you don't fully want to give up your sweet treats. Register for free here.

Featured Products

People all over the world have been reading my review article of the Hume Body Composition Scale and choosing to add it to their health tools. I've been using it for almost a year now and it's been giving me such great insights that are on

par with a DEXA scan. You can read more about it here and get a special deep discount as part of the Heal Nourish Grow community. Our discount stacks on top of the current Black Friday sale too! I've also been testing out their new Hume Band which is a Whoop alternative with no subscription required. Look for that review coming soon.

I also found a new lower alcohol/low calorie wine that I've been loving. While we all know that drinking alcohol isn't exactly good for us, sometimes we still like to indulge while drinking a slightly

"healthier" choice. This is where Syltbar comes in! Their wines are organic, virtually sugar free and their prosecco has only 49 calories per serving (most prosecco/wine is 100-160 calorie per serving), making it more diet friendly as well. Get $25 off your order with my link.

That's it for this newsletter. We hope you enjoy our latest content and find it helpful in your journey to ultimate wellness. Stay tuned for more updates, and don't forget to share your progress and insights with our community on social media!

Keep learning and growing,

​600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246
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