Beyond “How are you?”
Nourishing the whole you - from the inside out.
Welcome to Inside Out!
Together, we’ll explore how what happens within (thoughts, feelings, food, emotions) shapes your outer world, and how the outer world (nutrition, exercise, relationships) reflects back.
Each issue weaves science and soul — wellness practices, reflection, and community — to guide you toward balance and peace.
Each issue offers:
Soul → Reflections to guide you inward
Science → Simple, evidence-based wellness tools
Nourishment → Recipes & supplements for everyday vitality
Community → Ways to gather, grow, and feel supported
Take a moment, curl up, and check out the new newsletter and format and let me know what you think! I can’t wait to hear back from you -
All my best -
Craving your Community?
The retreat is nearly 75% full, and as a special gift for those who feel a “hell yes” about joining, Bekah and I will be hosting a complimentary pre-retreat cohort.
This is your chance to begin early, connect with a supportive community, and start building meaningful connections before we even arrive in February. The cohort will include:
A connected group of participants
Audio recordings to guide your reflection
Simple nutrition and lifestyle practices to keep you grounded over the next few months
Journal prompts and community conversations designed to spark curiosity and self-awareness
If you want to join, register by October 15 to secure your spot and begin this gentle, transformative work with us.
Upcoming
1:1 Coaching Tune-Up Sessions (90 min) - email me for a time slot
New Webinar! Understanding ADHD from a Parenting Perspective w. Sara Fabricant Sign Up Here
Retreat VIP Immersion : accepting applications
Soul:
“Beyond ‘How Are You?’ ”
Ever notice how, when walking into a crowd, the first question is almost always, “How are you?”
It’s such a loaded question. Most of us answer automatically with a quick “Great, how are you?” — not because it’s the full truth, but because we sense the other person may not really want the whole story. Or maybe we worry that sharing too much would feel like a burden, or that they don’t have the time (or capacity) to really listen. Sometimes it’s simply not someone we feel ready to share the real answer with.
Other common openers tend to fall into the same surface-level patterns:
Comments on appearance (“You look great!” “Love your haircut!”)
Updates on kids (“Your kids must be looking at colleges by now!”)
The ever-safe weather check (“What a strange storm we had last night.”)
None of these are bad. But what if we tried something different?
What if, instead of filling space with autopilot greetings, we slowed down enough to really see the person in front of us? To greet them with neutrality, curiosity, and genuine care.
What if the way we greeted people could actually shift the quality of our relationships — and even our health?
Imagine replacing “How are you?” with:
“It’s good to see you.”
“What’s something you’re looking forward to this week?”
“What’s been fun for you lately?”
Or even just pausing long enough to make eye contact, smile, and let them know they matter.
When we change the way we connect, we give others permission to show up more authentically too. These small moments of presence can be deeply nourishing — reminders that we’re all longing to be seen, heard, and valued beyond the surface.
So next time you walk into a room, consider trying a new kind of greeting. One that invites connection instead of performance. One that quietly says: I see you.
click here for a downloadable handout of conversation starters.
Reflection for you:
This week, try greeting one person in a new way. Instead of the automatic “How are you?” see what happens when you ask something more heartfelt, or simply slow down enough to let them feel truly seen. Report back, I want to hear!
Afterward, take a few minutes to journal:
How did they respond?
How did it feel different for you?
What might shift if we made this kind of presence a daily practice?
Science:
Relationships Add Years to Your Life
After thinking about the ways we greet and connect with people, it’s worth pausing to remember that relationships aren’t just emotionally rewarding — they’re physically beneficial too.
Research shows that nurturing strong, meaningful connections can literally add years to your life. People with robust social ties are about 50% less likely to die prematurely compared to those with weaker connections. On average, having supportive relationships can add 7–10 years to your lifespan.
Some interesting patterns scientists have found:
Married people tend to live longer than single people.
Women often benefit more than men from social connections, experiencing lower stress and better immune function.
People who feel isolated or lonely face higher risks of heart disease, cognitive decline, and early mortality.
Whether it’s a close friend, a supportive partner, or an engaged community, the quality of your relationships matters. The small acts of genuine connection — slowing down, seeing someone, greeting with care — are not just nourishing to the soul; they are scientifically worth your time.
Nourishment
Comfort Soup for Body & Soul
This week I caught a cold and, in true form, kindly passed it along to Chris 😉 While chicken soup is a classic go-to, I reached for miso soup instead. I find it to be one of the most nourishing, comforting, and healing foods.
With gut-friendly miso, nutrient-dense seaweed, easy-to-digest tofu protein, and the soothing warmth of the broth, it truly nourishes both body and soul — and the best part is, it’s incredibly easy to make.
Supplement Highlight: Immune Boost Tip
Another favorite I always keep on hand is Stellar C™. I like to up my vitamin C when I feel a cold coming on or when life gets especially stressful.
It combines vitamin C (from ascorbic acid and acerola fruit) with plant bioflavonoids like hesperidin, rutin, and quercetin — antioxidants that support a healthy immune response.* Bonus: these nutrients also help keep your veins, skin, hair, and nails happy by supporting collagen production and repair.*
Upcoming Webinar
Tuesday October 28th at 12:00 PM PT
Understanding ADHD from a Parenting Perspective w. Sara Fabricant Learning impacts and positive tools for success in the household.
Register by Oct 15 for a Special Gift
5th Annual Women’s Wellness Retreat
The Year of the Feminine.
Civana Wellness Resort & Spa
February 4–8, 2026
*Spots are filling quickly—reserve yours before we close the circle.
Join us for the 5th Annual Women’s Wellness Retreat: The Year of the Feminine.
This is your invitation to explore what feminine energy truly is—and to honor it, nutritionally, emotionally, and sexually.
We’ll reconnect with the female body not as a project to manage, but as something sacred to nourish, trust, and celebrate. Together, we’ll learn to nourish ourselves on every level—with presence, compassion, and curiosity. You’ll awaken your creativity, your sensuality, and your inner power. You’ll remember who you are beneath the roles and responsibilities.
For four transformational days, you’ll be held, guided, and inspired by myself, Bekah Vandenberg, and Colleen Rue in a space designed for deep connection, laughter, and renewal.
If you’re feeling the pull, trust it—your Year of the Feminine begins now.