Weekly Wellness Practice
The "glimmer" practice: Training your nervous system to notice safety
You've probably heard the word "trigger" before. It describes something that sends your nervous system into fight-or-flight mode. A glimmer is the opposite.
Glimmers are tiny moments that signal safety to your body. A warm cup of tea in your hands. Sunlight hitting your face. A stranger holding the door open. These micro-moments quietly tell your nervous system, "You're okay right now."
The concept comes from polyvagal theory. Your vagus nerve constantly scans the environment for cues of danger or safety. Most of us have become experts at spotting threats. We're far less practiced at recognizing calm.
That's where this practice comes in.
How to do it:
Once a day, pause and identify one glimmer. It doesn't need to be dramatic. Notice what you see, hear, or feel in that moment. Let yourself stay with it for 20–30 seconds. That pause matters. It gives your brain enough time to register the safety cue and start building a new pattern.
Over time, this rewires your default stress response. You shift from a nervous system stuck in high alert to one that can actually rest and recover. And when your nervous system feels safe, everything works better — digestion, sleep, hormones, all of it.
Try it this week. You might be surprised how many glimmers you've been walking right past.
Nutrient of the Week
Vitamin B9
Vitamin B9 — commonly known as folate — is one of those nutrients that quietly does a lot of heavy lifting. Most people associate it with pregnancy. That's fair. It plays a critical role in fetal development. But its benefits extend far beyond that.
Folate is essential for DNA synthesis and repair. It supports healthy cell division throughout the body. Your brain depends on it for neurotransmitter production, which directly affects mood and cognitive function. It also helps convert homocysteine into methionine. When that process stalls, homocysteine levels rise — and elevated homocysteine is a known risk factor for cardiovascular issues.
Your body can't make folate on its own. You have to get it from outside sources.
Here's an important distinction worth noting. Folate is the natural form found in food. Folic acid is the synthetic version found in supplements and fortified products. They are not the same thing. Many people have genetic variations, like MTHFR mutations, that make it harder to convert folic acid into a usable form. Whole food sources bypass that problem entirely.
Where to find it naturally:
Dark leafy greens are your best bet. Spinach, romaine, and asparagus are all rich in folate. Lentils, chickpeas, and black beans pack a solid amount as well. Broccoli, Brussels sprouts, and avocado round out the list nicely. Eggs, beets, and citrus fruits also contribute meaningful levels.
One thing to keep in mind — folate is sensitive to heat. Overcooking your vegetables can reduce their folate content significantly. Lightly steaming or eating them raw when possible helps preserve what nature put there.
If you've been dealing with fatigue, brain fog, or mood changes, it may be worth looking at your folate status. Sometimes the simplest nutrient gaps create the loudest symptoms.
Featured Recipe
Savory Cottage Cheese Bowl with Cucumber & Hemp Hearts
Sometimes the best meals are the ones that take almost no effort at all. This savory cottage cheese bowl comes together in about two minutes — no cooking required.
It's creamy, crunchy, and packed with 37 grams of protein. The hemp hearts bring healthy fats and minerals for lasting satiety. Cucumber adds hydration and a satisfying snap. Fresh dill or chives round it out with flavor that supports digestion too.
This bowl works beautifully for breakfast, lunch, or a quick post-workout meal. It keeps blood sugar steady without leaving you feeling heavy or sluggish afterward. And at around 360 calories, it hits that sweet spot between light and genuinely filling.
The best part? You can make it your own. Add avocado for extra richness. Toss on cherry tomatoes for color. Drizzle some olive oil if you want more healthy fats. It's endlessly adaptable to whatever you have on hand.
If you're looking for a go-to meal that's fast, balanced, and actually supportive of your energy — this one earns a permanent spot in the rotation.
Have You Heard of it?
What's In Our Cup
At Princeton Integrative Health, we talk a lot about what goes into your body — and that includes what you drink every morning. Most people don't think twice about their coffee. But conventional coffee can carry pesticides, mycotoxins, heavy metals, and other contaminants that quietly work against your health over time.
That's why we've partnered with Purity Coffee.
Purity Coffee is USDA certified organic, specialty-grade, and sourced from high-elevation farms. Every batch is third-party tested for mold, mycotoxins, heavy metals, and over 200 pesticides. It's also uniquely high in antioxidants and chlorogenic acids — compounds that support brain health, metabolic function, and cardiovascular wellness.
As integrative health practitioners, we pay close attention to sourcing and purity. We hold our coffee to the same standard we hold our supplements. Purity Coffee meets that bar. It's clean, health-supportive, and something we feel confident recommending to our patients who want to keep their morning ritual without compromising their wellbeing.
If you've been looking for a cleaner, more functional option, this is a great place to start. As a Princeton Integrative Health patient, you can use our exclusive code PIHCOFFEETIME for 20% off your first order.
Sustainable habits don't require willpower marathons. They require intention.
Scan back through this newsletter and land on what resonates most. Maybe it's pausing to notice a glimmer and giving your nervous system a moment of safety. Maybe it's adding more folate-rich foods to your plate this week. Perhaps the longevity episode shifts how you think about what actually moves the needle. Or that cottage cheese bowl becomes your new go-to when you need something fast and balanced.
Let that one thing be your focus. Not a checklist. Not a challenge. Just a quiet experiment between you and your body.
Progress rarely announces itself. It just shows up after enough small steps.
In good health,
The Princeton Integrative Health Team