Holographic Health Insights

Healthy Habits From Morning Rituals To Mind–Body Balance For A Calmer Holiday Season

• Rev. Ann Marie Byars & Rachelle Gianaris • Episode 24

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Can We Talk About Healthy Habits?

Holiday joy shouldn’t require burnout. We unpack a practical blueprint for calmer, healthier days using small, repeatable habits that protect your energy and restore your focus—especially when schedules explode and expectations rise. From a mindful morning to micro-movements that wake up your lymphatic system, these tools help you shift from frantic to present without adding more to your to‑do list.

We start with the oxygen-mask principle: claim time for yourself so you can show up fully for others. You’ll hear how a simple sequence—quality water, quiet time, movement, and fresh air—creates a daily baseline of calm. We dig into yoga for gentle strength and stress relief, plus quick movement breaks every 30 minutes to ease stiffness and keep energy steady. Outdoors, grounding and natural light support mood and immunity, and even birdsong acts as a safety cue that helps your nervous system relax. Winter adds its own challenges, so we explore smart immune supports like vitamin D, vitamin C, zinc, and antioxidants, alongside the benefits of cold exposure done safely.

We also surface hidden stressors you can control, including dental choices like fluoride avoidance and addressing older mercury fillings that may burden the body. The conversation closes with a powerful reminder about spiritual alignment—faith, prayer, meditation, gratitude—as a stabilizing lens that turns stressful days into meaningful ones. If you’re craving less rush and more presence, these small habits make a big difference.

If this resonated, follow the show, share it with someone who needs a calmer holiday, and leave a quick review to help others find us. Got a habit that anchors your day? Tell us—your idea might help someone else find their balance.

To learn more about Holographic Health visit:
https://www.HolographicHealth.com
Holographic Health
800-566-1522

SPEAKER_03:

Welcome to Holographic Health Insights, the podcast of science meets school for complete well-being. Join host Reverend Annory Byers and her daughter, Richelle Guerra, as they explore transformative health approaches that integrate body, mind, and spirit. From energy medicine to holistic practices.

SPEAKER_00:

From morning rituals to mindset resets, this episode explores how small daily choices shape long-term wellness. Welcome back, everybody. Skip Monty here, back in the studio with owners of Holographic Health Inc., Reverend Anne Marie Byers and Rochelle Junioris. Ladies, welcome to the show.

SPEAKER_01:

Thank you, Skip.

SPEAKER_00:

Well, glad to have you. And I think this is a very timely uh discussion because it affects everybody. So, you know, excited to dive into this one with you. Let's talk about healthy habits.

SPEAKER_02:

Well, the first thing is habits. And the idea is to develop habits that allow time for yourself, for the things that are really important in life. And this time of year, where we're looking at Thanksgiving and Christmas and a lot of busyness along with, you know, the stress of the holidays, we need to think about putting our mask on first. You know, they always tell you to put your oxygen mask on before you put on the oxygen mask of the person beside you. And while that may seem odd to talk about for the holidays, you need to develop a healthy, healthy habits around the holidays. Because you still have to relax and find time for yourself, because the holidays are supposed to be about getting together and enjoying them, not the frantic preparation of food or cleaning house and company and all of that. It's about being together and being grateful for that. You know, after dealing with several difficult imbalances and diagnoses, myself and in our family, the importance of being together and enjoying that has become really important to all of us. And so finding that time to sit and meditate in the morning or have prayer before you start your day, having that cup of coffee where you relax and pet your cat or your dog or spend time with your spouse, your loved ones before you start that frantic day is important. And the habits that we develop really set the stage for our lives. And, you know, nobody ever said they'd rather spend an extra day or hour at work when they're on their deathbed. So think about that as you start your day. Yoga is an extremely healthy and helpful habit to have. Daily or even weekly, something that you do to stretch your muscles, to relax your mind, to focus your mind on something other than the stress of daily living. And something we didn't talk about in previous episodes have to do with the care of the teeth and making sure that you make sure not just to brush your teeth, but to avoid fluoride, to avoid mercury fillings, because those put stress on the body as well. Because those are all imbalances that the body has to deal with. And so while getting together for Thanksgiving and Christmas are enjoyable, they also add stress, even though it's enjoyable stress, just like vacation is enjoyable, it also adds stress. So even good stress is stress. And those stress points add up. So look at your day and balance all of that with that morning coffee or that morning prayer or meditation, with that afternoon walk with your spouse or your children or your dog or you know, playing with your cat or your dog or your grandchild or even your child or you know, whatever you do to really enjoy the day, that's what is really important. Yes, all these things have to be done, but if the enjoyment is not there, then you've missed what's really important.

SPEAKER_01:

Everything she said totally struck a chord with me. Um but it made me think about just my general day and the stress of the holidays can kind of throw us off from those routines that we already have set up, and it also does make it hard to create new routines. So if you try to build your day and your week around this idea that, you know, it takes three times a week to make a habit. But then within our day, I think everybody can appreciate some general structure in their day. Um, so some of the things that I try to do a little bit every day to kind of keep those healthy habits in mind are to drink a good water and drink plenty of it. So good quality water with a good alkaline level or pH level. Um so healthy water, some quiet time, whether you're self-reflecting or praying, um, meditating, just some quiet time in the day. And then moving your body and getting outside. So if I do all four of those things in my day, regardless of how much stress there is around, I usually feel at peace and pretty good with my day by the end of it. Um so whatever that looks like for somebody, Ann mentioned yoga, that is a wonderful way to be quiet and move your body. Um and doing yoga outside would check off three of those boxes. So I know sometimes in the winter it's hard to get outside, but if you dress for the weather, being in the cold is actually really good for your body. And we tend to be less in the winter, so we're getting less of that natural sunlight, less of the vitamin D, and we tend to see illnesses go up kind of as a result of that lower vitamin D absorption that we would get in the summer months.

SPEAKER_02:

Like Rochelle said, grounding is really important. That means getting out in the fresh air and you know, walking in on the earth, touching trees, being with nature just for a few minutes a day are really helpful and important. And taking an extra vitamin D, extra vitamin C, and things like antioxidants that are so helpful to keep the body more balanced this time of year are more important because those are things that the body relies on to stay healthy during these summer months. And vitamin C is a natural antihistamine for to help with those colds and nasal things and and you know to keep the bugs away. So all of those, and vitamin D is also important for that. So those are some things, including zinc, that really help to keep the body healthy during this season. But the most important thing is a balance, not overdoing it, not getting so much into the stress, but making sure that you are taking time for yourself and your family to keep the stress lower during this holiday season and enjoying the time you have together.

SPEAKER_01:

Oh, and that reminds me, there was this really fun, um, fun fact that I heard that if you are sitting outside and you can hear the birds chirping and tweeting and singing, that that is a natural stress reliever because when you can hear the birds, the birds are kind of, they've been our like our warning symbol or the thing that we kind of naturally have looked to to signal peace in an area. So if you think about it, if you can hear the birds and you can't hear things like traffic or honking or things like that, then your body naturally is signaled that it can relax. So that bird song is really a fascinating thing, um, a simple but fascinating thing that can automatically help us de-stress and relax a little bit.

SPEAKER_02:

And recent studies have shown that you need to get up and move about every 30 minutes, not sit for an hour, hour and a half. But as you're getting your Christmas cards ready, all these things that require sitting. Um get up and move, at least walk around for just a brief period of time, a minute or so, every 30, just to get your body moving. The only way to get the lymph moving in the body is through movement. And the muscles pump the lymph, and that gets everything moving. So you want everything in your body to move, and that helps to keep things from settling and causing pain in the joints and the muscles, etc. So even if you can't spend a half hour doing yoga, at least get up and walk around for a bit.

SPEAKER_00:

One one thing you mentioned, uh, Reverend Ann, was uh to start your day out with yoga or prayer meditation, what role does spiritual alignment play overall in sustaining physical health habits?

SPEAKER_02:

Well, people who have faith and who have a spiritual life tend to be healthier because they have something positive to hold on to. And when you are communic communing with a p power higher than yourself, and you truly have that belief, I personally believe it gives you something to hold on to. And the hope, the realization there's something more than just what you see in front of you, it often makes the stresses of daily living not quite as important. Because what is more important is the spiritual side of all of that. And, you know, we don't advocate any certain spiritual practice, that's up to you what your beliefs are. But we hope that you have one, that you focus on that, focus on faith and hope and love. And as the Bible says, the greatest of these is love. But all of these are important to have the spiritual life to hold on to, and just makes your life, in my estimation, in my experience, much better.

SPEAKER_00:

Well, ladies, I can't tell you how much I appreciate you uh telling us from your perspective what we need to do to create some healthy habits. I am certainly one of those people. And uh it's tough to do during the holiday, so good timing uh for this episode. And we appreciate your input and we'll uh we'll see you next time.

SPEAKER_02:

Thanks, Skip. Thank you, Skip.

SPEAKER_03:

Thanks for joining us on Holographic Health Insights. If you're ready to dive deeper into transformative health approaches, visit holographichealth.com or give us a call at 800 566 1522. Remember, your journey to total well being starts here.