KAT’S VIBRANT ENERGY GUIDE

for the empaths on empty, the moms running on fumes, the potentially? perimenopausal women, and well, everyone in your home. receipts included.

1) sunlight for circadian

• get morning sunlight in your eyes and on your skin (use red light devices if you can't go outside). get some sunshine midday for vitamin D (so much better than a supp). switch to red light bulbs and reduce blue light after sunset.

• body cue: you get sleepy at night, hungry at normal times, steadier mood

• the science: light is the main time cue for your circadian clock, red light at sunrise prompts ATP (energy) production and blue rich light at night suppresses melatonin and can shift circadian timing.blue light issues  red light therapy

2) mineralization for hydration

• eat mineral rich foods and get sodium, potassium and magnesium in balance. i love a daily mineral mocktail. heres the recipe: a pinch of salt, half a glass of coconut water + half organic OJ

• body cue: fewer headaches, fewer cramps, better stamina

• the science: minerals help regulate fluid balance and act as enzyme cofactors across metabolism.mineral science

3) fasting for healing

• start with a 12 hour overnight break and only extend if you aren’t dealing with disordered eating patterns. the subconscious signal of WHY you are fasting will override the results. if you hate yourself your body will hear that. if you are doing it from love, as a spiritual practice, the results will amplify. 

• body cue: steadier hunger signals, less snacky

• the science: time restricted eating shows modest metabolic benefits in some groups, but it is not one size fits all and may be contraindicated for certain conditions. fasting science

4) breath for stress relief

• focus on lengthening your exhales. notice when you tend to hold your breath to create a new pattern. tape your mouth at night to ensure breathing through nostrils.

• body cue: jaw softens, thoughts slow, belly and ribs move

• the science: slow breathing, especially with longer exhalation, can support parasympathetic activity and vagal tone and improve stress regulation.breath science

5) lymph work for flow

• walking, gentle bouncing or heel drops, diaphragm breaths, dry brushing, gentle self massage towards the heart

• body cue: lighter limbs, less puffiness, clearer head, balanced emotions

• the science: lymph relies on pressure gradients created by skeletal muscle activity and respiratory movement because it does not have a central pump like the heart.lymph science

6) movement for balance

• move in ways you love daily and challenge yourself regularly

• body cue: joints feel oiled, mood stable

• the science: even small bouts of movement after meals can meaningfully reduce glucose spikes, and repeated movement supports cardiometabolic health.walking after eating science

7) cold for recovery

• start with a cool rinse at the end of a shower. build slowly, never force especially when luteal of bleeding (it'll only spike  cortisol)

• body cue: you recover fast, you feel resilient, not wrecked

• the science: cold immersion triggers a cold shock response that rapidly increases breathing, heart rate, and blood pressure, so dosing and safety matter. cold exposure article

8) touch for connection

•  your own hands do wonders. touch your face, chest, rub your belly, ribs, feet, gently sweep your arms and give your legs a hug and watch what happens. this doesn't require another human but it sure is nice.

• body cue: skin warms, breath deepens, nervous system settles

• the science: self soothing touch and supportive touch can reduce cortisol and buffer physiological stress responses.touch science

9) boundaries for resilience

• get to know your internal YES and NO and RESPECT IT.

• body cue: you don't resent anyone or beat yourself up.

• the science: chronic stress loads the HPA axis and immune system over time, so reducing chronic stress inputs is protective physiology.boundaries science

10) energy hygiene for integrity

• clear your field “ I release any + all non-beneficial, low vibrational, heavy, dense energy known and unknown across time and space.” call back your energy “i call back all my energy across time and space, dimensions, devices, people and places at this time."

• body cue: you FEEL YOUR FREQUENCY instead of dispersed or diluted.

• the science: expectations and suggestions can shift symptoms through placebo and nocebo pathways, and positive self talk has measurable effects in performance and stress contexts.Nocebo Effects

11) gratitude for regeneration

• write or say aloud 3 specific gratitudes and have conscious convos with your body. choose one thing you do daily like walking, driving, showering, exercising (when energy is moving) and speak to your tissues with LOVE.

• body cue: less inner friction, more follow through, living at a slower pace

• the science: gratitude interventions are associated with improved mental health outcomes and reduced distress in meta analyses.gratitude science