Every month, I send a curated Research Roundup exclusively to the Stewards community. My goal with these roundups is to break down the latest published science across metabolic health, longevity, environmental toxins, nutrition, and overall human wellbeing—distilling peer-review research into actionable, real-world takeaways so you can make informed decisions for yourself and your family and stay up to date on the latest evidence on topics I think are really important (and sometimes overlooked!).

As someone passionate about bridging intuition with evidence, I love this particular roundup because all 10 of these recent papers point to the same truth we need to internalize: Food is NOT just calories. It is information that tells our cells how to behave and function. If I had to summarize these findings in one big, bold takeaway, it would be this: Eat as many whole, real foods as possible, and AVOID ultra-processed foods!

My husband and I are big fans of tradition, ritual, and ceremony as a way to elevate the ordinary into something special. Last Friday night we had an experience at a Shabbat dinner, as the week-long holiday of Sukkot was ending, that changed our lives. It helped us see that there is a much higher dimension of intentionality and sacredness you can bring to any given day—and that doing so can change the course of your life.

I just got back from speaking at a wonderful health conference to hundreds of global CEOs, where I also got to spend a few days learning from some of the best minds in brain health, longevity, and chronic disease prevention. Here are 13 lessons that struck a chord with me, plus the research behind them. Enjoy and I hope you have a healthy, wonderful day!

My 39th birthday is this Thursday, and I love using this time of year for reflection and planning as I complete another turn around the sun. This year feels like an especially meaningful time to introspect: our baby is almost one, and my life is dramatically different from a year ago.

Metabolic health isn't built on a single, massive life overhaul—it is created through small, accessible acts of daily care for your body, mind, relationship with nature, and community.

Today is September 8th, so I am thrilled to share with you one of my VERY favorite poems, “September 8th,” by Nobel Prize-winning poet Pablo Neruda. This was one of two poems my husband and I read at our wedding, and it carries a daring message about the stakes required to experience transcendent romantic love.

It’s medicine for our times, when our cultural obsession with control, independence, and reductionism has coincided with high depression rates, low marriage rates, and low birth rates. Let’s dig into what Neruda has to say about living a life literally brimming—overflowing—with love.

Something I've been reflecting on since becoming a parent is how much of a child's life is made possible by parental work the child will never know about or even remember—and why the human experience seems to be "designed" this way.

Over the last few years, some of the most powerful guidance I have received has come through interactions with animals. My hope is that by sharing three of these stories, you might become a little more open to the signs and synchronicities showing up in your own life, a little more willing to slow down enough to see and hear them, and a little more committed to trusting what can't fully be explained. If this feels too "out there," remember that science itself begins with observation. The offering here is simply a deeper level of witnessing and reflection in our daily lives, in service of living the most meaningful and connected lives possible.

Every month, I send a curated Research Roundup exclusively to the Stewards community. My goal with these roundups is to break down the latest published science across metabolic health, longevity, and human flourishing—distilling complex studies into actionable, real-world takeaways so you can make informed decisions for yourself and your family and stay up to date on the latest peer-reviewed research on topics I think are really important (and sometimes overlooked!).

This week’s newsletter is a preview of a this month’s Research Roundup covering 6 eye-opening studies from the past year that connect nature, brain health, the microbiome, and human purpose.

In this week’s newsletter, I’m sharing 3 things about health that I’ve found especially interesting lately: liquid crystals in the body, a pesticide scandal in California, and infradian rhythms—and how understanding each might help us better support health on Earth.

Some weeks, the ideas I’m exploring don’t fit neatly beneath a single theme. So here are 3 things I’ve been thinking about lately. I hope they spark your curiosity or offer a fresh idea for supporting your health.

Every weekday morning, I send a Good Energy Spark to the Stewards community—a bite-sized prompt to help each of us embody a life of stewardship through simple, daily acts of thoughtful care for our bodies, our spirits, the earth, and our communities. As a new mom, I especially love the concept of Sparks because some days, I just need an achievable win to feel like I’m maintaining momentum on my own health journey!

If you've been a reader of my newsletter for a while, you know I love visiting regenerative farms. I love learning from farmers who are on the frontlines of healing our soil, growing and raising the most nutrient-dense, clean food, and supporting a version of our economy that promotes biodiversity rather than extraction—all while cultivating natural beauty.

2024 was the most high-output, public, loud year of my life. My book Good Energy came out on May 14th, 2024, became an instant #1 New York Times bestseller, and sold over a million copies in a year. I’d been on over 75 podcasts, including three of the top 10—Huberman in May, Tucker Carlson in August, and Rogan in October—with tens of millions of downloads; my episode with Tucker was the most shared podcast episode in America in 2024. The Make America Healthy Again movement had picked up my book as a key text, and root-cause health was suddenly moving into the center of a political movement—something I had never remotely anticipated when I wrote the book.

And then, on May 7th, 2025, everything changed.

A new study from Harvard, published in June 2026, tells us that if we want the best chances to be around as long as possible for our kids and families, there is a new threshold we should aim for to reap maximal longevity benefits. This newsletter will unpack the study, offer practical tips for meeting the targets, and hopefully inspire a renewed commitment to our lifelong fitness journeys.

The medicine of paying attention

A membership committed to health, growth, and positive impact

One of the biggest commitments I’ve ever made is breastfeeding my baby. Unlike training for a marathon or writing a book, where you can take an occasional rest day, breastfeeding is a sacred contract requiring you to express milk around the clock or risk clogged ducts, mastitis, or a dropped supply. It requires monumental physical and emotional grit, making its lessons highly relevant to any seeker of a healthy, purposeful, and generative life.

After experiencing a wildfire that burned down my neighborhood, becoming the Presidential nominee for Surgeon General (and having the nomination withdrawn), and being pregnant and giving birth at home, I’ve spent a lot of time over the past year contemplating the limits of prediction and control — and how to foster resilience in the face of uncertainty.

These experiences led me to more intensely embrace surrender, community, and prayer as powerful tools for navigating forces bigger than ourselves.

It’s been 385 days since I last sent you a newsletter. (Hi, again! 👋)

In that time, I was nominated to be Surgeon General of the United States, was required to disappear from public life, testified in the Senate, grew my baby and birthed him at home, and became a mother.