Welcome back travelers to another episode of the Rhythms of Health Podcast. On this episode we are picking up where left off in the last episode. We are going to be going over harnessing outdoor experiences, balancing entertainment, building a supportive home environment, holistic alternatives to pharmaceuticals, incorporating continuous learning and personal growth, and I’ll leave you with a Practical Daily Action Plan to Cultivate and Maintain a Healthy Mindset. We have a lot to go over, so lets jump in!

🎯 Key Takeaways

Core Points:

* Prioritize daily nature immersion, even short periods, to regulate mood and reduce stress.

* Engage in intentional entertainment that restores and connects, rather than just numbs.

* Cultivate a supportive home environment by fostering emotional safety and predictable rhythms.

* Explore holistic alternatives to pharmaceuticals, focusing on food, herbs, movement, and rest.

* Integrate continuous learning by stacking content with daily activities and curating inputs.

* Implement a practical daily action plan with grounding morning, midday, afternoon, and evening routines.

Manage the pressures of a busy household, balancing kids, work, and personal interests. Learn how prioritizing mental well-being with natural strategies can shift your inner world, making challenges less overwhelming and daily life more harmonious.

Chapter Summary:

00:00 Healthy Mindset in Busy Households05:41 Lifestyle Choices Shape Mindset11:58 Nutrition for Mental Clarity18:37 Mindful Self-Care Practices29:48 Reframing Relaxation & Next Steps

Featured Quotes:

* “Your mental well-being isn’t a luxury… It’s the foundation that holds up every part of your life.”

* “When your inner world is calm and clear, your outer world becomes easier to handle.”

* “Self-care isn’t about perfect mornings or staged routines. It’s about choosing to nourish yourself with small, consistent acts.”

In this episode of the Rhythms of Health podcast, discover how to transform your home into a sanctuary that supports immune health through simple swaps and intentional routines. Learn to eliminate toxic products, incorporate beneficial practices, and create a family wellness culture that builds long-term resilience.

Key Takeaways:

🗑️ Replace artificial fragrances and harsh chemicals with essential oils and natural cleaning solutions.

🌿 Use essential oils thoughtfully, diluting them properly and choosing appropriate oils for specific needs.

🏡 Create a microbiome-friendly home by opening windows, limiting antibacterial products, and using vinegar-based cleaners.

🛀 Incorporate simple hygiene rituals like dry brushing, salt baths, and oil pulling to support immune resilience.

🔄 Stack immune-supportive habits onto existing routines and create a weekly wellness pattern for consistency.

Resources Mentioned:

Essential oils: Lavender, eucalyptus, lemon, tea tree, peppermint, oregano, thyme, frankincense

Cleaning products: Vinegar, castile soap, baking soda, soap nuts, enzyme-based formulas

Carrier oils: Coconut oil, olive oil

Herbs: Calendula, comfrey, plantain, dandelion

Practices: Dry brushing, salt baths, oil pulling

Ways to Connect:

* Substack: Rhythms of Health

* Instagram: @gcrockdoc

* Telegram: @gcrockdoc

Subscribe to Rhythms of Health:

* Spotify: Rhythms of Health

* Substack: Rhythms of Health

Natural immune health isn't just a trend; it's a way of life. Learn how to nourish and support your family's immunity with real food and intentional living.

Follow along and connect:

* Instagram: @gcrockdoc

* Substack: rhythmsofhealth.substack.com

* Telegram: @gcrockdoc

* Spotify: Rhythms of Health Podcast

You can’t remove all stress, but you can control your response to it.

* Start mornings grounded with prayer, meditation, or stillness

* Prioritize time away from tech to let your nervous system decompress

* Use breathwork or music in the evening to unwind after the chaos

* Get hands in dirt or busy with creative projects to reset nervous energy

Stress shows up. But it doesn’t have to stick around.

Commit to real rest:

* Stick to natural light patterns—early mornings, dim evenings

* Keep screens out of bedrooms and off at least 60 minutes before bed

* Cool, dark, quiet rooms support melatonin and deep sleep

* Consider evening herbal infusions or magnesium baths to wind down naturally

Plants that work with your body:

* Elderberry: Traditionally used at the first sign of seasonal stress. Often made into syrups or tinctures, elderberry supports a quick immune response. It’s best used short term, not daily year-round.

* Echinacea: This herb is geared toward acute use. Often taken as a tincture or tea when exposure happens or symptoms appear. Don’t treat it like a daily supplement—your body builds tolerance fast.

* Astragalus: More of a long-game herb. Supports immune tone over time and works best when used during seasons of strength (not while actively sick). Often added to soups and broths or used as a root decoction.

* Garlic: It’s in your kitchen for a reason. Crushed and raw, it’s naturally antimicrobial. Used daily in cooking, it adds a strong upper hand to your family’s nutrition-based immunity.

* Oregano: Often used as a potent antimicrobial oil or tea, it supports short bursts of immune action. The oil is powerful—don’t use it internally unless properly diluted and under guidance.

Prioritize family time while enhancing longevity: practical habits, healthy nutrition, and the joy of outdoor living can change your life. Ready to dive in?

Lifespan: How many years you live

Healthspan: How many of those years you stay healthy and independent

Quality of Life: How good those years actually feel—physically, mentally, and emotionally

rhythmsofhealth.substack.com

https://instagram.com/gcrockdoc

https://t.me/gcrockdoc

In this episode of the Rhythms of Health Podcast we go over a blueprint for an anti-aging morning routine, a blueprint for a 5-ingredient anti-aging shake, 3 anti-aging super foods you probably already have in your kitchen, and more!

Season 1 Episode 11 – Side Quest: Optimizing Your Sleep Environment

* Spotify:

* Substack: https://open.substack.com/pub/rhythmsofhealth/p/season-1-episode-11-side-quest-optimizing

Season 1 Episode 12 – Stress Buster Main Quest

* Spotify:

* Substack: https://rhythmsofhealth.substack.com/p/season-1-episode-12-stress-buster

Mobility Routine

* https://thereadystate.com/blogs/10-minute-morning-mobility-routine/

SPARK Morning Routine

* https://catalystchiroandnutrition.com/morning-routine/

5 biggest mistakes people make when starting their anti-aging journey

* Following trends instead of personalized care

* Ignoring Skin irritation

* Ignoring gut health and liver

* Chronic stress

* Neglecting Sleep and Recovery

5-ingredient anti-aging smoothie blueprint

* antioxidant-rich berries

* leafy greens

* healthy fats

* Protein powder

* ½ a zucchini

Nutritional Frontiers Super Shake – Banana Strawberry

* When creating an account, use practitioner code: 31673

* To get 20% off your first order use coupon code: Welcome20

Sample Morning Routine

* Green tea

* Morning sun exposure

* 10 minute mobility routine

* Bonus: Write down something you’re grateful for

In this episode we discuss 2 herbs to keep in your traveler’s pack to help support your body’s resiliency towards stress and a practice you can perform throughout the day to stack the deck in your favor.

Key Characteristics of Eustress:

* Motivating: Encourages you to take action and pursue goals.

* Short-term: Typically arises in manageable situations.

* Enhances performance: Helps you focus and perform better.

* Positive emotions: Often accompanied by excitement and fulfillment.

Key Characteristics of Distress:

* Overwhelming: Makes you feel unable to cope with the situation.

* Long-term: Can persist and lead to chronic stress.

* Hinders performance: Often results in decreased focus and effectiveness.

* Negative emotions: Associated with anxiety, panic, and hopelessness.

Rhodiola Rosea

* General Dosage Recommendations:

* Maintenance: 100-200mg 2x a day (morning and early afternoon)

* High-Stress States: 200-300mg 2x a day (morning and early afternoon)

* Timing: It is often recommended to take Rhodiola in the morning or early afternoon to avoid potential interference with sleep, as it may have stimulating effects.

* General Duration Recommendations:

* Maintenance: 8 – 12 weeks, then 1 – 2 week break

* High-Stress States: 4 – 8 weeks, then 1 – 2 week break

Eleuthero Root (Siberian Ginseng)

* General Dosage Recommendations:

* Maintenance: 200 – 300mg, 2-3x a day (morning and early afternoon)

* High-Stress States: 300 – 400mg, 2-3x a day (morning and early afternoon)

* General Duration Recommendations:

* Maintenance: 4 – 8 weeks, then 2-4 week break

* High-Stress States: 4 – 12 weeks then, 1-2 week break

Where to buy from:

* Local Farmer’s Market (Organic and Wild crafted)

* Local Farms or herbal stores

* Online:

* Monterey Bay Herb Co

* https://www.herbco.com/

* Mountain Rose Herbs

* https://mountainroseherbs.com/

Practice: Coherence Breathing

* This breathing practice slows us down to about 6-8 breaths a minute.

* 10 Minute Heart Coherence Breathwork for Stress Relief | The Perfect Breath

* 432Hz) 5 Minute Heart Coherence Breathing | 6 Hours of Benefit

Stress Less Challenge Sign up

https://catalystchiroandnutrition.com/stress-challenge/

Challenge Start Date: Mark your calendar! The challenge begins on Saturday, August 2nd, 2025.

Welcome Group Call: Join us for a special welcome call on August 1st, 2025, at 6 PM EST.

Key Characteristics of Eustress:

* Motivating: Encourages you to take action and pursue goals.

* Short-term: Typically arises in manageable situations.

* Enhances performance: Helps you focus and perform better.

* Positive emotions: Often accompanied by excitement and fulfillment.

Key Characteristics of Distress:

* Overwhelming: Makes you feel unable to cope with the situation.

* Long-term: Can persist and lead to chronic stress.

* Hinders performance: Often results in decreased focus and effectiveness.

* Negative emotions: Associated with anxiety, panic, and hopelessness.

Ways to build resilience to stressed

* Breathwork

* 4-7-8

* Mindset

* Positive outlook

* Find the silver lining

* Smile about something once a day

* Physical activity

* Yoga, hiking, dance dance revolution, Wii Fit

* Start slow and be consistent

* Aim for 150 minutes a week and Find ways to fit it in throughout your day

* Nature

* Stress Reduction Theory: Spending time in nature activates the parasympathetic nervous system

* Attention Restoration Theory: Spending time in restorative environment can restore mental focus and alleviate cognitive fatigue

* There are 4 key components of a restorative environment:

* Being Away: The environment should provide a sense of escape from everyday demands and stressors, allowing individuals to detach from their usual concerns.

* Fascination: The environment should offer elements that capture attention effortlessly, such as the movement of clouds, rustling leaves, or flowing water. This "soft fascination" allows the mind to relax and wander.

* Extent: The environment should feel expansive and immersive, providing a sense of space that encourages exploration and engagement.

* Compatibility: The environment should align with the individual's preferences and needs, making it enjoyable and conducive to relaxation

In this episode we talk about how to optimize your sleep environment at home and while adventuring.

Crafting Your Sleep Sanctuary at Home

* Control the Light

* Blackout curtains

* Eye Mask

* Bandanna

* Opt for red, orange, or yellow hued lightbulbs in the bedroom to avoid disrupting melatonin production

* Set the Right Temperature

* The ideal bedroom temperature for most people is around 65°F

* Use a fan or air conditioner to cool down your room

* Open a window to get fresh air in

* Minimize Noise

* Ear plugs

* Get a vibrational alarm clock that you can attach to your bed

* White Noise machine

* Choose the Right Bedding

* Breathable fabrics

* Consider seasonal changes

* Swap your pillow out every couple years

* Wash your fabrics

* Roll up a towel and slide it in the bottom of the pillow case to provide neck support while sleeping

* Create a Relaxing Atmosphere

* De-clutter and put clothes away

* Use lavender, chamomile, or sandalwood essential oils (avoid synthetic fragrances and scents)

* Use air purifying plants, like a spider plant, snake plant, or peace lilies

* Establish a Nighttime Routine

* Listen to this months main quest for more about establishing a nighttime routine

The Restful Ranger’s Kit: Essentials for a Long Rest Anywhere

* Pack Your Sleep Essentials

* Travel Pillow

* Sleep mask

* Ear plugs

* Essential oils (necklace or diffuser pendant)

* Adjust Your Schedule

* Adjust your sleep schedule by 15-30 minutes each night towards the timezone you’re traveling to

* Avoid long naps after traveling. Keep them between 20-30 minutes and as far away from bedtime as your schedule allows

* Create a Comfortable Sleep Space

* De-clutter and put clothes away

* Use lavender, chamomile, or sandalwood essential oils (avoid synthetic fragrances and scents)

* Use a red, orange, or yellow hued reading light to limit disruption of melatonin production

* Mind Your Diet

* Focus on nutrient dense whole foods as much as possible

* Do some recon and see if there are any farm to table restaurants where you are staying

* Do some recon and see if there are any meal prep services available that will work with people traveling

* Pack your own trail mix

* When eating out focus on eating the least processed food on the menu and make sure you’re getting protein and vegetables

* Practice Relaxation Techniques

* Coherence Breathing

* Tai Chi and Yoga

* Listen to calming and enjoyable music before bed. Consider making a bedtime playlist for when you travel and start listening to it 3-5 days before you travel and use it as an external sleep cue while traveling

The Power of Small Changes

* I encourage you to just pick one thing and start from there. You don’t have to do everything all at once because doing a big shift or change like that usually isn’t sustainable long term.

Unlock the secrets of the sleep cycle and discover the science behind rest. Learn about the four-stage sleep cycle, including Non-REM and REM sleep, and how your brain's internal clock, or circadian rhythm, affects your sleep. Understand how modern sleep debuffs like blue light and cortisol can impact your rest and find out how to optimize your sleep environment with temperature control and light management.

Rhythms of Health Season 1 Episode 7 – Tools for a Calmer Mind

Rhythms of Health Season 1 Episode 6 – A Quest for Calm

Zeitgeber - A zeitgeber is an external cue or stimulus that entrains or synchronizes an organism's internal biological clock or circadian rhythms. The term "zeitgeber" comes from the German words "Zeit" meaning "time" and "geber" meaning "giver"

* Zeitgebers are environmental signals that synchronize an organism's internal circadian clock to the 24-hour day/night cycle. (Immelmann, 1972b, pp. 259–264, 1972a, pp. 259–264)

* The two main zeitgebers for mammals are light-dark cycles and feeding-fasting cycles. These external cues help entrain the circadian rhythms of the body's central pacemaker in the suprachiasmatic nucleus (SCN) as well as peripheral clocks in various tissues. (Hart et al., 2021, pp. 461–469; Meng et al., 2023; Vaze & Helfrich-Förster, 2021, pp. 442–460)

* Zeitgebers can have differential impacts on resetting the circadian clocks in different tissues. For example, light is the primary zeitgeber for the central SCN clock, while feeding-fasting cycles can act as strong zeitgebers for peripheral tissue clocks. (Heyde & Oster, 2019)

* Disruption or conflict between different zeitgebers, such as during shift work, can lead to desynchronization of the body's internal circadian rhythms, which is associated with negative health consequences like metabolic disorders. (Heyde & Oster, 2019)

Entrainment - The process by which an organism's internal circadian rhythm synchronizes with an external environmental rhythm or zeitgeber, such as the 24-hour light-dark cycle. When an organism's circadian clock is entrained, its internal rhythms align with the external rhythms, allowing the organism to anticipate and adapt to daily changes in the environment.

The key aspects of entrainment are:

* Synchronization: The organism's internal circadian clock aligns with the external environmental rhythm.

* Zeitgeber: The external environmental cue, such as light-dark cycles, temperature cycles, or social cues, that the organism uses to synchronize its internal clock.

* Phase relationship: Entrained organisms maintain a consistent phase relationship between their internal rhythms and the external zeitgeber. For example, the timing of the organism's activity, hormone secretion, and other physiological processes align with specific times of the external cycle.

* Adaptability: Entrainment allows the organism to anticipate and respond to predictable daily changes in the environment, optimizing its physiology and behavior

Sleep Strategies

Strategy 1: Establish a Consistent Sleep Schedule

Strategy 2: Create a Relaxing Bedtime Routine

Strategy 4: Exercise Regularly

Strategy 5: Manage Stress and Anxiety

Strategy 6: Avoid Napping During the Day

Strategy 7: Use the Bed Only for Sleep and Sexy Time

Strategy 8: Optimize Your Light Exposure