Core Four Quickfire #15: Post-Meal Walks, Food Order, Breathwork, and Reflection

In this 15th edition of The Core Four Quickfire, we walk through four quick but powerful habits to help you stay healthy and grounded, without adding stress. In under 10 minutes, you’ll learn why post-meal walks boost digestion and mood, how simply changing food order can lower blood sugar, and how a 60-second breath practice can shift your nervous system out of fight-or-flight. We’ll also talk about reflection, because this time of year is the perfect opportunity to pause, look back, and move forward with more clarity. Whether you’re traveling, hosting, or just trying to stay on track, this episode will give you a simple playbook to protect your energy and enjoy the season more fully. Press play, take a breath, and let’s dive in.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.