The Secret Health Habit No One Talks About:
How Creativity Transforms What You Eat, How You Move & How You Sleep

What if the missing ingredient in your health journey isn't another diet, a new gym routine, or a better sleep app — it's creativity?

In this episode, Beth Buffington reveals the science-backed connection between your creative life and your physical health, and shares beautiful, practical ways to weave creativity into the way you eat, move, and rest.

This is the episode that will change how you see your whole life.

We talk constantly about the Big Three of health: nutrition, exercise, and sleep. But there's a fourth element that makes all three work better — and it might be the last thing you'd expect.

In Part One of this two-part Create to Thrive series, Beth Buffington explores the surprising, research-backed connection between creativity and whole-life health.

Creativity isn't just an artistic pursuit — it's a biological reset button that lowers stress hormones, activates the brain's reward centers, and makes healthy choices feel joyful rather than obligatory.

In this episode, you'll discover:
• Why creativity is just as essential to your health as what you eat, how you move, and how much you sleep — and the science that proves it.
• A direct link between eating more fruits and vegetables and higher creativity and wellbeing
• How the way you PRESENT your food — colors, textures, vessels, and environment — can make healthy eating more enjoyable and sustainable
• That walking increases creative output by an average of 60%
• Why dancing, photography hikes, and treasure-hunting walks are some of the most powerful forms of exercise you can do
• How to sleep deeper and wake up more inspired
• Beautiful, real-life ways to make your nutrition, movement, and sleep rituals into acts of creativity that nourish heart, mind, body, and soul

🔗 Links & Resources Mentioned

Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Sylva Events Homepage:
https://www.bdi-create.today/sylva

Email Beth and let’s chat:
[email protected]

The Create-Today Home Page:
https://www.bdi-create.today

✨ Key Takeaways…

• Creativity is a HEALTH HABIT — backed by neuroscience and documented research, not just a hobby 
• When you eat more colorful, whole foods, your creativity and wellbeing go up — and vice versa 
• Arranging food beautifully before eating increases mindfulness, satisfaction, and healthier choices over time
• How to try one new ingredient, a new recipe, or a cuisine you've never explored
• Your environment matters: using beautiful dishware and lighting a candle can transform a meal into a nourishing ritual
• How walking boosts creative thinking by 60%
• Adding a creative mission to your walk makes you go farther and enjoy it more
• Dance isn't just fun— it can be MORE effective than standard exercise for psychological wellbeing
• Journaling before bed helps you fall asleep faster by externalizing mental chatter
• The creative things you do during your DAY directly affect how peacefully you sleep at NIGHT
• Designing a beautiful sleep space — intentional colors, textures
• Small rituals signals safety and rest to your nervous system

Part Two will (available next week) …in this episode, Beth will share how a Sylva Event can accelerate this transformation and you’ll discover the magic inside Sylva Synergy (Atchison, KS — May), Sylva Solace (Asheville, NC — October), and Sylva Sessions, the monthly online membership.

⏱️ Timestamps
00:00 Introduction
01:39 The Missing Health Habit
02:29 Creativity Changes Everything
04:34 Science of Creative Wellbeing
06:28 Food as Creative Practice
08:43 Plate Art and Mindful Eating
11:49 Curiosity in the Kitchen
14:46 Food Photography Pause
16:52 Movement Fuels Creativity
19:11 Dance and Joyful Motion
20:07 Creative Walk Missions
22:14 Mindful Movement Practices
22:55 Sleep and Creative States
25:07 Creative Sleep Rituals
28:12 Key Takeaways and Challenge

Why Rest & Movement Matter for Your Heart (and Your Creativity)

In Part 2 of this heart-centered conversation with Healthy Aging Coach, Lisa Murphy, we move beyond food and stress management and into two foundations that are powerful for your health, energy, focus, and creative capacity: rest and movement.

This episode explores how modern life keeps many of us in constant contraction—rushing, reacting, pushing—without enough true recovery built into our days.

Beth and Lisa unpack how this chronic pace impacts your heart, your nervous system, and your ability to access creative flow.

You’ll hear why collapsing on the couch at night isn’t the same as restorative rest, and how small shifts in your daily rhythms can change how your body carries stress.

In this episode, you’ll discover how to care for your heart by discovering:
• The difference between restorative rest and end-of-day collapse
• Why sleep is a cornerstone of heart health (and what “enough” sleep actually looks like)
• How evening habits affect your nervous system long before your head hits the pillow
• Practical ways to create wind-down rituals that support deeper rest
• Why creativity itself can function as a form of regulation and recovery
• How movement strengthens the heart without requiring intense workouts
• Simple ways to incorporate movement into daily life when schedules feel full
• How to recognize when your heart rate is being supported by the movement you choose
• Why consistency matters more than perfection when it comes to health habits
• How rest and movement protect not just your heart—but also your focus, mood, and creative stamina

This important heart health episode is an invitation to rethink how you care for yourself in the in-between moments of your day—the transitions, the evenings, the small windows of choice that quietly shape your health over time.

When your body is supported, your creativity doesn’t have to fight for space—it is easier to become that authentic self you know is possible.

✨ This is Part 2 of a special Heart Health series.
In last week’s episode #113, Beth and Lisa discussed the importance and power of food and “peace & quiet” as incredible ways to care for your heart health —check it out!

Reach out to Lisa
Murphy, Healthy Aging Coach
Get your complimentary session: https://www.lisamurphyllc.com/

Sylva Sessions Wellness Membership with Beth & Lisa:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Sylva Solace retreat in Asheville North Carolina with Beth & Lisa:

https://www.bdi-create.today/sylva-retreat

Sylva Synergy retreat in Atchison Kansas with Beth & Lisa:
https://www.bdi-create.today/sylva-synergy-waitlist

Register for Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Welcome Back: Healthy Habits for a Healthy Heart (Part 2)
01:34 Pillars #3 & #4: Rest and Movement—What We’re Covering Today
02:18 What “Rest” Really Means: Sleep + Downtime
03:15 The “Contract and Collapse” Cycle (and Why Your Heart Pays for It)
05:19 Sleep Isn’t a Weakness: Busting the Busyness Trap
08:53 Try This: A Restful Evening Experiment (No Wine, No Netflix Binge)
11:03 How Much Sleep You Need + The Heart Health Stats
12:59 Sleep Hygiene That Works: Alcohol, Caffeine, and a Wind-Down Routine
16:35 Supplements Aren’t the Silver Bullet: Fix the Habits First
18:29 Real Downtime: Devices Off, Nature, and Taking a True Vacation
20:15 Start Small: Take a Half-Day Offline Break (It’s Required)
21:00 Unplug to Unwind: Reclaiming Slower, Calmer Evenings
21:55 Small Sleep Experiments: Boundaries, Guilt, and Protecting Your Health
24:04 Movement (Not “Exercise”): The Pressure-Free Heart-Health Habit
25:02 150 Minutes a Week Made Easy: Micro-Movement Ideas You’ll Actually Do
27:03 Build Up Safely: Start Tiny, Avoid Weekend-Warrior Burnout
28:26 Uplevel Your Routine: Cardio, Mobility, Flexibility & Strength Training
29:30 Isometrics Explained: Planks, Wall Sits & Lowering Blood Pressure
30:58 Does It Count? Gardening, Dancing, and the “Honor System” for Effort
32:10 No Fancy Gear Needed: Simple Signs Your Heart Rate Is Up
33:39 Genes Aren’t Destiny: The 75% You Can Control (Recap of Heart-Health Pillars)
36:18 It’s Never Too Late: Micro-Changes That Add Up at Any Age
37:10 Sylva Events & Sessions: Creativity + Wellness Community (Retreats & Online Group)
39:54 Final Send-Off: Take Care of Your Heart

Be Your Own Valentine: Creative Ways to Care for Your Heart! 

February is Heart Month, and this episode is a gentle, creative invitation to care for your heart — with a new perspective about how to be healthier—using creativity. 

In this episode of Create Today, Beth is joined by Healthy Aging Coach Lisa Murphy to explore how creativity, nourishment, and calm play a powerful role in heart health — especially for women.

In this episode, you’ll discover:

This conversation is compassionate, practical, and deeply reassuring — a reminder that caring for your heart can feel kind, creative, and doable.

✨ This is Part 1 of a special Heart Health series.
Next week, Beth and Lisa continue with movement and sleep.

Resources:

Reach out to Lisa Murphy, Healthy Aging Coach
Get your complimentary session:
https://www.lisamurphyllc.com/

Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for Create-Today Membership!
https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:
[email protected]

The Create-Today Home Page:
https://www.bdi-create.today

Timeline:

00:00 Introduction and Welcome
01:24 Understanding Heart Disease
03:36 Heart Disease in Women
05:45 Healthy Eating for a Healthy Heart
09:39 The Importance of Fiber
16:57 The Benefits of Dark Chocolate
20:32 Managing Stress for Heart Health
27:43 Conclusion and Next Steps

If you want to feel better - CREATE! 

Are you feeling exhausted in a way that sleep doesn’t fix?

Are you barely productive, and also feel disconnected, foggy, or burned out?

In this episode of Create Today, Beth explores why creativity isn’t a “nice-to-have,” but a biological need for your brain, nervous system, and emotional wellbeing.

As mentioned: When you're ready for guidance with your creativity!

Join the Sylva Sessions Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

This episode is a deep exploration of science-backed facts about creativity— as well as an uplifting conversation about how small, everyday creative acts help you feel better — not by fixing you, but by supporting how your brain actually works (for the better!).

You’ll discover:
• Why feeling better is a brain regulation issue, not a personal failure
• How chronic stress reshapes the brain — and why motivation disappears
• What creativity does neurologically to calm the nervous system
• How hands-on creative activities reduce amygdala over-activation
• Why dopamine from creativity is different from dopamine from scrolling
• How creativity supports emotional regulation, resilience, and focus
• Why your brain doesn’t care if you’re “good” at what you create
• The difference between creativity for wellbeing vs. creativity for performance
• Why daily creativity (even a little while) compounds into real change
• How to choose a creative practice that actually helps you feel better

You don’t need talent.

You don’t need more time or money.

You just need permission and commitment.

Creativity isn’t indulgent.

It’s foundational self-care for your brain!

🎨 Mentioned in this episode:
Sylva Sessions
A space for creative wellness, nervous system care, and sustainable creativity
Join the Sylva Sessions Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

For Professional Artists - Register for Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Introduction and Welcome
02:16 The Search for Wellbeing
03:05 Creativity as a Solution
05:17 The Biological Benefits of Creativity
06:35 Understanding Brain Function and Stress
09:02 How Creativity Engages the Brain
16:38 The Importance of Doing, Not the Result
19:35 Who Benefits from Creativity
21:20 Making Creativity a Daily Practice
27:55 Creativity as Self-Care
30:26 Conclusion and Call to Action

When the World Is in Chaos, Self Care Is How You Can Survive.

The world feels heavy right now.
Breaking news. Extreme weather. Political tension. Constant alerts.


Many of us are walking through our days with a quiet weight we can’t quite name — but we feel it in our bodies, our energy, and our creativity.

In this grounding and timely conversation, Beth is joined by returning guest Lisa Murphy, healthy aging coach and trusted voice in whole-person wellbeing, to talk about what it means to take care of ourselves in a chaotic world. And, how simple things make a difference in how we deal with chaos.

This episode is not about escaping reality — it’s about learning how to live well inside it.

In This Episode, You’ll explore:
• Why the world feels emotionally and physically heavier right now
• How constant stress, news cycles, and global uncertainty impact our nervous systems
• Why “making life easier” is a powerful form of self-care and resilience
• How small, gentle shifts support long-term health
• Why caring for yourself isn’t selfish, lazy, or optional — it’s necessary
• How creativity helps us adapt, and stay human when the world feels harsh

This conversation is a reminder that we don’t survive chaos by pushing harder —
we survive it by caring for ourselves better.

If you’re feeling overwhelmed, worn down and dazed by the noise of our world, this episode offers a simple perspective, and a gentler way forward.

Reach out to Lisa Murphy - Get a complimentary session:
https://www.lisamurphyllc.com/

Join Sylva Sessions Wellness Membership with Beth & Lisa:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for the Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Introduction and Guest Welcome - Lisa Murphy
01:57 Discussing the Heaviness of the World
03:26 Impact of Social Media and News
05:59 Coping Mechanisms and Triggers
15:48 Healthy Aging and Self-Care Tips
24:34 Small Joys and Self-Care
25:36 Challenging Conditioning and Embracing Self-Love
27:20 The Importance of Hydration and Nutrition
30:17 Mindful Eating and Awareness
32:39 Incorporating Movement into Daily Life
36:36 Navigating Guilt and Setting Boundaries
41:34 The Ripple Effect of Self-Care
42:52 Final Thoughts and Encouragement
43:11 Learn about Create Today Offerings

Your Creative Fitness is as important as being physically fit. 

In Episode 110 of Create Today with Beth Buffington, we explore a powerful shift: creativity isn’t a luxury or a hobby—it’s essential mental fitness.

In a world filled with breaking news alerts, political noise, extreme weather, and the constant pressure of perfection on social media, your nervous system is under daily strain.

This episode explains how everyday creative acts can become a scientifically backed way to restore calm, focus, and emotional resilience.

In this episode, you’ll discover:
• Why creativity is a form of mental fitness, not just self-expression
• How simple creative acts trigger dopamine and support motivation and hope
• The role creativity plays in calming the nervous system and lowering stress
• How art pulls us out of fear-based thinking and back into the present moment
• Why creativity helps protect your brain from burnout, anxiety, and overload
• How everyday art supports emotional resilience during uncertain times
• Actionable, realistic ways to add creativity to your daily life (even when you’re busy)
• Why you don’t need talent—just curiosity and permission

This episode is an invitation to step away from the noise of the world and reconnect with something steady, human, and healing—your creative instinct.

✨ Creativity isn’t about making something impressive.

✨ It’s about making yourself feel strong and whole again.

If you’ve been feeling overwhelmed, distracted, or creatively disconnected, this conversation will remind you that joy, calm, and clarity are still accessible—one small creative moment at a time.

Join my Sylva Sessions Creative Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

Tutorials and other resources at Create-Today:

https://www.bdi-create.today/almost-free-resources

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Introduction to Creative Wellness

00:27 The Impact of Modern Life on Our Attention

01:38 The Power of Creativity for Mental Fitness

06:05 The Science Behind Creative Practices

10:30 Creative Services and Memberships

12:31 Building a Daily Creative Practice

13:27 Tips for Consistent Creativity

19:49 The Importance of Play and Experimentation

21:05 Conclusion and Encouragement

Curiosity is a SUPER Power you can use to be happier, healthier...and SMARTER!

Knowing how to use curiosity as a creative tool — is a super power for your brain.


In this episode, you will explore the neuroscience of curiosity — and why wonder builds creativity, resilience, and wellbeing.


Stay to the end for 7 simple ways to live a more curious life starting today!

Curiosity isn’t just a personality trait — it’s a brain-reshaping force you can harness.

In this episode of Create Today with Beth Buffington, we explore how curiosity fuels your brain, your creativity, and your overall wellbeing.

You’ll learn why curiosity helps you learn better, feel better, and stay creatively alive and joyful — at any age.

In this episode, you’ll discover:
• Why curiosity softens rigid thinking and opens creative pathways
• How curiosity helps your brain connect ideas in unexpected ways
• The neuroscience behind curiosity, dopamine, and learning
• Why scrolling and quick dopamine hits stimulate the brain — but doesn't help it grow
• How curiosity builds neural pathways tied to memory, adaptability, and emotional resilience
• 7 simple, realistic ways to live a more curious life (starting today)

You’ll also discover how curiosity supports long-term wellbeing — not just momentary motivation — and why it may be one of the most underrated tools for creative and emotional health.

✨ Plus: You’ll realize that curiosity offers the benefits of dopamine with long-term payoff — not burnout.

Join my Sylva Sessions Creative Wellness Membership:


https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for Create-Today Workshops!


https://www.bdi-create.today/workshop-events-calendar

Tutorials and other resources at Create-Today:


https://www.bdi-create.today/almost-free-resources

The Create-Today Home Page:


https://www.bdi-create.today

Timeline:
00:00 Introduction to Curiosity
01:43 The Power of Curiosity
03:45 Curiosity in Creative Problem Solving
08:34 Neuroscience of Curiosity
11:26 Healthy Dopamine vs. Fast Dopamine
14:52 Practical Tips for a Curious Life
20:08 The Importance of Curiosity Today
21:28 Your Invitation to Be Curious This Week

E108 The Story of So Loco - Why Women Need Scream Pillows
(and Creative Ways to Release What We Carry)

Get ready for a powerful, honest, and unexpectedly joyful conversation about creativity, emotional health, and why sometimes… you just need to scream into a pillow.

In this special episode of Create Today, Beth is joined by Laura Pagley and Sandra O’Neil, founders of So Loco, a women-led brand rooted in empathy, emotional wellbeing, and community. ✨

In this episode, you’ll discover:
• Why creative release is essential for emotional health (and not something to feel ashamed of)
• The story behind the So Loco
• How creativity helped Laura and Sandra survive toxic work environments and reclaim their joy
• Why confidence isn’t a prerequisite for creative courage
• How imposter syndrome shows up — even for successful creatives
• The importance of community, compassion, and not carrying life’s weight alone
• How creative ideas evolve slowly — and why that’s a good thing

This episode is for you if:
• You’ve ever felt emotionally overloaded
• You’ve questioned your confidence or creative path
• You’re craving permission to release, rest, and reconnect
• You believe creativity can be a form of self-care and healing

How to Find So Loco and their products:

Laura Pagley & Sandra O’Neil — Founders of So Loco

Website: www.getsoloco.com

Instagram: @get_soloco

Facebook: So Loco 

LinkedIn: So Loco

Offerings at BDI Create.Today

Join Sylva Session Wellness Membership
https://www.bdi-create.today/offers/TYb6qQtg/checkout
Register to the Create-Today Workshops!

https://www.bdi-create.today/workshop-events-calendar
Register for “Learn the Art of Procreate”

https://www.bdi-create.today/courses
Tutorials and other resources at Create-Today:

https://www.bdi-create.today/almost-free-resources
The Create-Today Home Page:

https://www.bdi-create.today

As always, thank you for being part of the Create Today community. Stay creative, my friend.

What if just a few minutes of creativity a day could shape your future happiness, health, and resilience?

In this episode of Create Today with Beth Buffington, we explore the powerful idea of creative deposits—tiny, consistent creative actions that quietly compound into long-term wellbeing for “future you.”

You’ll discover:
• Why small creative habits matter more than occasional big projects

• How creativity today supports tomorrow’s emotional health, stress reduction, and resilience

• The neuroscience behind creative consistency and brain wellbeing

• How daily creativity creates an upward spiral of mood, motivation, and mental clarity

• Simple, low-pressure ideas for creative deposits you can start today

• Why consistency—not talent—is the real secret to creative wellbeing

• How present-you can actively support the wellbeing of future-you

This episode is an invitation to stop waiting for “more time” or “more inspiration”—and start building your wellbeing through creativity that fits into real life.

✨ Your future self will thank you.

Join my Sylva Sessions Creative Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for Create-Today Workshops!

https://www.bdi-create.today/workshop-events-calendar

Tutorials and other resources at Create-Today:

https://www.bdi-create.today/almost-free-resources

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Introduction to Creative Deposits
00:41 The Power of Small Creative Actions
02:02 Understanding Creative Deposits
04:19 The Science Behind Creativity
07:31 Benefits of Creative Deposits
09:29 Implementing Creative Deposits
12:28 Creative Consistency and Community
17:02 Conclusion and Final Thoughts

To Succeed —You need to understand YOUR past, present and future spirits.

Creativity isn’t just self-expression—it’s a powerful path to health and happiness.


In this special holiday episode, Beth explores how understanding your creative
past, present, and future can change how you feel—and how you live —and how you succeed.

Learn more about how you can CREATE-TODAY: https://www.bdi-create.today/

Your creativity is powerful: What if one of the most effective ways to feel healthier, happier, and more successful is to better understand yourself—who you’ve been, who you are now, and who you’re becoming?

In this holiday-inspired episode of Create Today, Beth shares how creativity supports emotional wellbeing, confidence, resilience, and meaningful personal growth. This reflective conversation helps you reconnect with your creative identity—not as pressure or productivity, but as a form of self-care and self-trust and paths to your goals.

In this episode, you’ll discover:
🌿 Why understanding your creative past builds confidence and emotional resilience
🧠 How reflecting on small creative wins improves mental health and self-worth
💛 The connection between creativity, happiness, and long-term wellbeing
⏳ What guarding your creativity may be costing your health and joy
🎯 How turning dreams into goals creates momentum and reduces overwhelm
🚫 Five common mindset traps that quietly block success and fulfillment
☕ A powerful visualization: meeting your future self and learning what truly matters
✨ Why creativity is not extra—it’s essential to a balanced, healthy life

This episode is a gentle invitation to slow down, reflect, and choose a more nourishing creative path forward— to a better you.

00:00 Welcome and Holiday Reflections
01:13 The Influence of 'A Christmas Carol'
07:07 Exploring Creativity Past
17:16 Embracing Creativity Present
22:56 Envisioning Creativity Yet to Come
33:53 Meeting Your Future Creative Self
36:40 Final Thoughts and Holiday Wishes

Offerings at BDI Create Today


The Create-Today Membership & Coaching:

https://www.bdi-create.today/membership_coaching

Register to Create-Today Workshops!

https://www.bdi-create.today/workshop-events-calendar

Register for “Learn the Art of Procreate”

https://www.bdi-create.today/courses

Tutorials and other resources at Create-Today:

https://www.bdi-create.today/almost-free-resources