Episode 323: Top Tips for Healthy Living in 2026

Modern life asks a lot of women—our energy, our attention, our nervous systems. In this episode of my Core Connections Podcast, I share a high-level but deeply practical approach to building a healthier lifestyle by starting where it matters most: nervous system regulation. From movement and breath to sleep, nutrition, and detoxification, this conversation invites you to rethink health through a more nourishing, sustainable lens.

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Welcome Back to my Core Connections Podcast

I’m so excited to welcome you back to the Core Connections Podcast—and to be back behind the mic this year. I have some incredible conversations and expert interviews lined up, and I truly can’t wait to share them with you.

This past year, I’ve spent a lot of time teaching at my Pilates studio and mentoring instructors in training—one of my absolute favorite things to do. I love sharing my passion for movement, whether with seasoned professionals, those entering the field, or women who simply want to better understand their bodies.

Through teaching, coaching, my Detox Program, and countless one-on-one conversations, I was reminded how much I missed these deeper podcast conversations—answering your questions and exploring topics that truly impact your quality of life.

Before we dive in, please know this: I love hearing from you. If there’s someone you’d like me to interview, or a topic you want me to go deeper into, please reach out. Your feedback helps shape these conversations.

Living a Healthier Lifestyle: Start With the Nervous System

When it comes to living a healthier life, I believe one of the most important foundations is nervous system regulation.

When our nervous system is more balanced, we handle life better—stress, challenges, emotions, and even physical pain. Everything feels more manageable.

One thing I hear constantly from women I work with is the cycle of “I should have done this… I should have done that…” That mindset keeps us stuck in the past and often prevents real progress.

Trying to change everything at once—perfect nutrition, daily workouts, zero sugar, flawless routines—usually sets us up for failure. I see this often in my detox programs and coaching work.

Small Wins Matter More Than Perfection

Here’s a common example:
A client says, “I didn’t do anything right this week.”
But when we dig deeper, she tells me she started her mornings with a full glass of water—something we had set as a goal.

That matters. That’s progress.

We spend far too much time overlooking what we are doing well. There is no such thing as perfect health, and lasting change doesn’t happen overnight.

I’ve spent decades working on my health—not months or a single year. Be patient. Be kind to yourself.

Ask Yourself “Why”

Instead of resolutions, I prefer asking:

• What’s important to you?

• And why?

Why do you want better sleep?
Why do you want to regulate your nervous system?
Why do you want to move differently or eat better?

Have that internal dialogue with yourself. Celebrate small steps—because those steps add up to big changes over time.

Presence: A Powerful Nervous System Regulator

One of the simplest ways to support your nervous system is being present.

That might look like:

• Putting your phone down when someone is talking to you

• Giving your child, partner, or friend your full attention

• Slowing down instead of constantly multitasking

Even doing this once a day can have a powerful ripple effect. When we’re more present with others, we tend to be more present with ourselves—our breath, our food, our movement, and our choices.

Breath, Movement & the Fascial System

Breath awareness is another foundational tool. When you’re present, you notice when your breathing is shallow.

Focus on:

• Inhaling through your nose

• Expanding into the sides and back of your rib cage

• Allowing the diaphragm to move fully

Movement matters too—but the type of movement matters.

In my programs, I emphasize gentle, breath-focused movement that works with the fascial system. Fascia is deeply connected to the nervous system and plays a major role in pain, tension, and overall regulation.

That’s why ball work and fascial lengthening are so powerful. This isn’t just “release”—it’s teaching the fascia how to be both strong and lengthened, creating space around nerves and reducing chronic tension.

Everything in the body is integrated. We can’t compartmentalize systems and expect lasting results.

Light, Circadian Rhythm & Sleep

Light exposure plays a huge role in nervous system health.

Helpful habits include:

• Getting natural light first thing in the morning

• Opening blinds, even on cloudy days

• Reducing artificial and blue light in the evening

• Wearing blue-light blocking glasses when on screens

Sleep is non-negotiable. You cannot out-eat or out-supplement poor sleep.

Rather than focusing only on morning routines, I encourage starting with a bedtime routine. Improving sleep often begins with what you do all day—light exposure, movement, nutrition, and nervous system support.

Movement Should Nourish You

Movement should leave you feeling better, not depleted.

If workouts leave you exhausted, sore for days, or drained, it may be time to rethink your approach—especially for women. Hormones, life stage, stress levels, and sleep all matter.

Harder is not always better.

Gentle, intentional movement can build strength while calming the nervous system, supporting hormones, and improving recovery.

I often hear:
“I’m getting stronger, doing less, and I’m not sore.”
That’s the goal.

Movement should nourish your body—just like food.

Pelvic Floor, Deep Core & the Nervous System

Your pelvic floor and deep core are foundational to everything.

For most women—especially those cycling, pregnant, or postpartum—the issue isn’t weakness, but too much tension. Chronic restriction often reflects nervous system dysregulation.

Strengthening correctly means restoring balance, mobility, and coordination—not just tightening more.

Nutrition That Supports Blood Sugar & Calm

A few highlights:

• Eat quality animal protein at every meal (around 30g if possible)

• Pair fruit with protein or healthy fat

• Don’t fear bananas—they’re nutrient-dense and supportive

• Eat real food most of the time

And when you enjoy something less “perfect”? Enjoy it fully.

Guilt and shame negatively impact your nervous system far more than the occasional cinnamon roll.

Detoxification & Reducing Toxic Load

Detoxification is a cornerstone of health that often gets overlooked.

Supporting the body’s ability to unload toxins—through sauna, hydration, clean food, and reducing exposure—can dramatically improve how the body functions at a cellular level.

Infrared sauna and red light therapy are two of my most-used tools at home and in the studio.

Choose Your Top Three (Then Pick One)

As you move forward, choose no more than three priorities.

Then ask:

• Why does this matter?

• Which one can I start today?

If one priority is big—like sleep—break it down into actionable steps. Progress comes from clarity and consistency, not overwhelm.

Support, Testing & Personalized Health

If you feel like you’re doing “all the right things” but not seeing results, personalized testing and guidance can be a game-changer.

I believe in testing, not guessing—using data strategically to guide nutrition, movement, and supplementation without unnecessary overwhelm or expense.

Health is personal. Prevention starts with awareness.

Let’s Keep the Conversation Going

If you’re interested in:

• Core Rehab or Core Studio

• Health coaching - email erica @ ericaziel.com for more info

You can find everything at ericaziel.com, reply to any of my emails, or reach out on Instagram@ericaziel.

Thank you for being here. I wish you a healthy, grounded week—and I’ll see you back here next time on the Core Connections Podcast.