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(#26) Embrace the Science of Wellness: 5 Science-Backed Practices for better Wellness

I firmly believe that wellness is the foundation to living a happy, healthy and fulfilled life. YOU are the common denominator in EVERY area of your life, your success, your relationships, your hobbies, all depend on YOU in order to thrive. There is a big difference between a health model and a true wellness model. Health is simply the absence of disease and illness, where as wellness is not just about lacking disease and illness, it's about truly thriving in body, mind and spirit. In today's blog we're going to be exploring some science backed strategies that will take you from simply surviving to THRIVING!

1. Spend Time in Nature

Nature has a calming effect on the mind and body, helping to reduce stress levels. Being surrounded by green spaces, fresh air, and natural beauty can promote relaxation, lower cortisol (stress hormone) levels, and improve overall mood.

One scientific study compared two groups of individuals being treated with depression. Both groups used Cognitive Behavioral Therapy (CBT) a common form of talk therapy, one group received treatment in a hospital setting while the other group received treatment in a forest setting, the group being treated in a forest setting had a 61% higher recovery rate (Kim et al., 2009).

The above photo is from Kelpytown Kove Yoga + Retreat Center, aka one of the most magical places that I have had the opportunity to work. You have the opportunity to experience the magic of the Kove this summer too at one of our collaborative events:

LIMITED TIME! Reclaim your divine power with $200 off! Use code DIVINE77 at checkout. Only 3 Spaces available!

2. Prioritize Daily Movement

There are countless ways that movement is beneficial for your wellbeing. Regular movement practices can include things like walking, yoga, gardening, hiking, swimming, sports and more. Movement practices have been shown to improve physical fitness and assist with weight management, reduce the risk of chronic disease, enhance mental health, improve your quality of sleep, increase energy levels, strengthen your immune system and overall increase your longevity.

Studies show that daily movement have a positive impact not only on the physical body but it also increases dopamine (Olsen, 2011) and increases our capacity for pleasure in our everyday lives (McGonigal, 2019).

Physical movement is one of the main pillars of wellbeing that Full Lotus offers, whether you're practicing in studio, at Fort Rickey during Goat Yoga or at the Kove during our yoga festival, we've created new and exciting ways to encourage you to welcome more movement into your daily life!

3. Connect With Others

Good quality relationships are one of the most powerful tools in maintaining good mental health (Waldinger & Schulz, 2010). research shows that good social support is associated positive effects for both the one giving it as well as the ones receiving it (Inagaki et al., 2012). One of our favorite parts of offering classes, workshops and events is the sense of community that is fostered. The connections we've experienced through our shared love of yoga and wellness is unmatched.

This year we're excited to be offering several retreats for even DEEPER connection to your soul family. Several of which are SOLD OUT!

📆 June 21st | Summer SOULstice Evening Retreat use code SOUL for $20 off until June 1st!

📆 July 21-23 | Reclaiming Your Divine Power Retreat receive an additional $200 off when you register with code DIVINE77

📆 Sept 29 - Oct 1 | Wild Divine Retreat SOLD OUT

📆 Nov 5 - 11 | Sedona Retreat SOLD OUT

4. Eat a Nutritious Diet

Nutrition plays a critical role in overall wellness. Good nutrition is linked to increased energy and vitality, disease prevention and weight management but that's not all! Proper nutrition has a strong influence on gut health, there is a huge connection between gut health, hormone health and mental health.

Scientific studies show that improvements in nutrition are directly related to not only physical health improvements but also to large benefits in mental health (Jacka et al., 2017)

This is why our evening retreat features a healthy catered dinner and gut healthy mocktails and our overnight retreats feature farm to table meals crafted by local professionals (including yours truly, who is studying to become a holistic nutritionist, the above photo is one of my recent creations😉)

5. Get Quality Sleep

Quality sleep is incredibly important for overall health and well-being. Quality sleep is essential for physical health and restoration. During sleep, the body repairs and rejuvenates itself, supporting the immune system, tissue repair, muscle growth, and hormone regulation. It also plays a vital role in maintaining a healthy weight, cardiovascular health, and optimal functioning of various body systems. Beyond physical health, sleep has a profound impact on mental health and emotional well-being. Sufficient and restful sleep allows the brain to process emotions, consolidate memories, and regulate mood. Lack of sleep or poor sleep quality can contribute to increased irritability, mood swings, anxiety, depression, and difficulty concentrating. Quality sleep is closely linked to cognitive function and optimal brain performance. Adequate sleep enhances attention, concentration, creativity, problem-solving skills, and decision-making abilities.

Whether you're sleeping at home in your own bed or riverside at the Kove, quality sleep is an essential aspect of overall wellbeing. If you struggle with sleep check out our blog post on How to Get the BEST Sleep of Your Life this Year.

Cheers to a happy and healthy summer! Can't wait to connect with you soon!

With love + gratitude,



  • Inagaki TK, Eisenberger NI. (2012) Neural correlates of giving support to a loved one. Psychosom Med.

  • Jacka, F.N., O’Neil, A., Opie, R. et al. (2017) A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med

  • Kim W, Lim SK, Chung EJ, Woo JM. (2009) The effect of cognitive behavior therapy-based psychotherapy applied in a forest environment on physiological changes and remission of major depressive disorder. Psychiatry Investigation

  • McGonigal, K. (2019), The Joy of Movement, Canada: Avery

  • Olsen CM. (2011) Natural rewards, neuroplasticity, and non-drug addictions. Neuropharmacology

  • Smith, J. (2022) Why Has Nobody Told Me This Before, Great Britain: HarperCollins

  • Waldinger RJ, Schulz MS. (2010) What's love got to do with it? Social functioning, perceived health, and daily happiness in married octogenarians. Psychol Aging.

DISCLAIMER: The information on this website is not intended to diagnosis, cure, prevent or treat any disease or disorder. The information shared here is based entirely on lived experience and not on medical or scientific evidence or advice. If you are concerned about your health or wellbeing please seek the advice of a licensed professional.


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