In medical school, my education in nutrition was compressed into a single one-hour lecture that delved into the complexities of biochemical reactions in our blood and digestive system. While it established an understanding of digestion, it didn’t prepare me to address my patients’ regular inquiries about eating for their individual needs. As the questions persisted, I grew increasingly disheartened by my inability to offer more than a vague “it depends,” forcing the extra step of making an appointment with a nutritionist.Ěý

In an effort to better support my patients, I began studying , which is a branch of medicine that promotes wellness through healthy lifestyle choices and behavior modifications.

Creating Healthy Habits

Lifestyle Medicine underscores the importance of fostering healthy habits as a foundational nutritional principle. Within this framework, intuitive eating can be a powerful tool, emphasizing mindful awareness and responsive attention to the body’s cues for a sustainable and nourishing relationship with food. By embracing intuitive eating, individuals can establish positive and enduring habits that contribute to overall well-being. The question then arose: How can I guide my patients in cultivating these habits and nurturing intuitive decision-making?

Food and Us: A Relationship Between Mind and Body

While learning, I had growing questions, and the opportunity to attend a nutrition-focused retreat at emerged. My experience enabled a deeper understanding of the links between our dietary habits, food selections, and the needs of our bodies, all while considering the multitude of factors that shape these elements. Among the various nutrition classes I attended, a Lunch and Learn session on intuitive eating stood out. Miraval’s resident dietician, , delved into various aspects of intuitive eating. One participant defined it as consuming foods that make her “feel good” and resonate with her sense of well being. This prompted the question: Does intuitive eating involve unrestricted indulgence? (The general consensus on this is no.) Another attendee bravely shared her struggle with anorexia, revealing how restrictive eating offered a sense of control over her life, and her subsequent, powerful journey to trust her body’s signals of hunger and satisfaction. Someone else explained that he overcame emotional eating patterns through breathwork and finding solace in stress relief. These diverse perspectives unveiled the intricate nature of intuitive eating: it’s difficult to define.

A Nuanced Approach

Exploring diverse experiences has illuminated the practical aspects of intuitive eating for me—it’s an approach that considers personal food history alongside one’s physical state, emotions, family, culture, and religion. Eating, despite being a universally shared act, is marked by a tangle of individual experiences. Intuitive eating involves meeting the body’s genuine needs—whether enjoying company at dinner, satisfying hunger, or savoring something delicious. It underscores food as essential nourishment, encouraging us to align our understanding of what we truly need with the choices we make in what, when, where, and how we eat.

During a Just Cook for Me workshop, Miraval’s chef de cuisine, , shared practical skills and invaluable insights about intuitive eating: prioritize fresh, quality ingredients and embrace simplicity. She emphasized that enjoying aesthetically pleasing food is not only instinctual but also an essential aspect of our intuition. “Making it visually enticing ignites our desire to engage all the senses and fully enjoy our experience with the food,” she explains. This can be as simple as adding a vibrant green herb on top of your protein or plating a meal on your favorite dishes.

Love Your Farmers

Nurturing conscious awareness of food origins and production deepens the connection between nourishment and our values. This empowers us to make informed choices aligned with our well-being and principles. At the same Just Cook for Me event, as aromas of fresh herbs and roasted vegetables filled the air, conversation flowed, including a memorable one with , co-owner of in Hillsboro, Oregon.Ěý

Onayemi considers himself an “accidental,” but now, very intentional farmer. He started his farm after buying a plot of land to live on, and driven by the sheer curiosity of how soil supports life, sought to best honor the land by planting it. Foglight Farms now operates a community-supported agriculture (CSA) program, fostering connections to seasons, local culture, and the dedicated individuals behind our food. Onayemi emphasizes the significance of engaging with local farmers, whether through volunteering at community gardens or supporting nearby farms. These actions not only foster an appreciation for food and food systems, but also deepen our understanding of nature’s rhythms, regional flavors, and community bonds—all in organic alignment with the principles of intuitive eating.

Trusting Your Gut

Embracing fresh insights into intuitive eating, I recognized its potential benefits for my patients—and myself. However, like many folks, I also faced the same question: Where do I begin? In a session hosted by Baum entitled Trust Your Gut: Your Intuitive Path to Health, we began with a mindfulness practice akin to a . We closed our eyes and considered the food that was in front of us, practicing gratitude for its sheer existence and the care involved in its journey to our plates. Baum called this an “observational practice,” to help us out of our heads and into our bodies, guiding us away from overthinking and into a state of bodily awareness. By bringing this degree of mindfulness to mealtimes, you can “foster a deeper connection with your body,” Baum says, “and gain a heightened awareness of the impact various foods have on your well-being.” This understanding is the bedrock of intuitive eating—know your food and how it affects you.

It was during this session that I realized that we often use the terms “gut” and “intuition” interchangeably, and wondered how we seem to have separated the two despite still using this analogy in our regular vernacular. To truly understand our relationship with food, it became clear that acknowledging the connection between our physical sensations and intuitive responses is a crucial starting point.

The Breakthrough

In my pursuit of finding concise answers to guide my patients’ dietary questions, I’ve come to realize that, after all this study, my answer is still “it depends.” But now, I follow it up with another question: “What would it be like for you to eat intuitively?”Ěý

This query often elicits surprise and a pause, but it’s enlightening to hear the diversity of answers from my patients. I encourage them to embrace their unique perspectives and employ techniques that help them be present, whether it’s through a mental body scan, breathwork, mindfulness, aesthetic presentation or connection to those who supplied their food— chefs and farmers included.Ěý

This kind of intuitive eating (and intentional thinking) enables us to honor our personal backgrounds while fostering a curious mindset toward better nutrition and, ultimately, the joy we derive from eating. Farmer Onayemi eloquently described intuitive eating as, “cultivating a sense of what best serves the body while inviting the mind to get out of the way.” I found his definition worth sharing; I just might start using it with my patients too.Ěý

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For those of us with adventurous spirits, few experiences can match the exhilaration of ascending majestic mountains and basking in awe-inspiring views. But pursuing this breathtaking beauty may come with the hidden peril of altitude sickness, a condition triggered when your body struggles to adapt as oxygen levels diminish the higher you go.

As a dedicated yoga practitioner, I’ve often turned to my physical practice to prepare for and support and to recover afterward. But when considering effective strategies for acclimatizing to high altitudes, a compelling question arose: Can breathwork aid in preparing for high-altitude challenges?

What Is Altitude Sickness?

Also known as acute mountain sickness (AMS), altitude sickness occurs when your body struggles to adapt to the low-oxygen environment you encounter at high altitudes. Symptoms include headache, nausea, fatigue, dizziness, shortness of breath, and in serious cases, difficulty breathing, severe headaches, and confusion.

The condition typically manifests at elevations above 8,000 feet (2,400 meters). As you ascend, the air becomes thinner, resulting in reduced oxygen concentration. To compensate, your body increases your breathing rate to ensure you take in enough oxygen and eliminate carbon dioxide. However, excessive breathing, called hyperventilation, can affect oxygen delivery to your muscles and vital organs, causing symptoms like dizziness, tingling sensations, and muscle spasms. Oxygen levels that are too low can potentially result in serious conditions such as high altitude pulmonary edema (HAPE) in the lungs and high altitude cerebral edema (HACE) in the brain.

How to Adjust to High Altitude

Genetic factors and underlying medical conditions can increase your risk for altitude sickness, as can climbing too rapidly without acclimatization. However, there are time tested, science-backed ways of preventing altitude sickness.

1. Ascend gradually. By slowly ascending to higher altitudes, your body has the opportunity to adjust to the decreasing oxygen levels and changing atmospheric conditions.

2. Get fit. Being in good shape optimizes your muscles’ ability to use the oxygen you need as you climb.

3. Condition your respiratory muscles. Practicing breathwork can help reduce respiratory fatigue during high-altitude activities.

4. Hydrate and eat well. Drink plenty of liquids before and during your hike to counter the effects of increased fluid loss at higher altitudes. Take in essential nutrients to support overall well-being and aid in acclimatization.

5. Listen to your body. Pay attention to emerging symptoms and adjust your pace or descend if necessary. Give yourself breaks to rest and support your adaptation.

Practice with Care/Take Necessary Precautions

While there are no specific breathing exercises that can directly prevent or treat altitude sickness, certain breathwork techniques can complement your preparation and help alleviate some of the symptoms associated with altitude sickness. Breathwork can strengthen respiratory muscles, which allows for better breath control— an advantage in high-altitude environments.

I recommend that you practice the following techniques under the guidance of a qualified instructor or healthcare professional, especially if you have any underlying medical conditions or respiratory issues. If you have any concerns or questions, consult a healthcare professional before incorporating VIHT into your wellness routine.

Always practice with respect for your body’s limits. While these breathing exercises may provide temporary relief from symptoms and promote relaxation, they shouldn’t replace proper acclimatization practices. If you experience severe symptoms of altitude sickness, such as persistent headache, difficulty breathing, or neurological impairment, immediately descend to lower altitudes and seek medical attention.

By fostering a mindful and purposeful connection with your breath, you may be able to better adapt to lower oxygen levels and flourish in high-altitude environments–conquering new heights and creating unforgettable memories while you’re at it.

Breathwork for High Altitudes

Voluntary Isocapnic Hypoventilation Training (VIHT)

VIHT is a breathwork technique that involves intentionally reducing how much and how fast you breathe–consciously taking in less air than what your body requires. VIHT creates a mild state of controlled oxygen deprivation, which enhances your ability to tolerate the lower oxygen levels you might experience at higher altitudes. It can help to prepare for a high-altitude environment and best to start at least a few weeks in advance of your planned trip(s).

How to Do It:

Find a comfortable seated position in a quiet space. Close your eyes and bring your awareness to your breath. Begin by taking slow, deep, controlled breaths, focusing on drawing the air in gently and exhaling with ease. Gradually decrease the depth and frequency of your breaths. If you begin with a 5-second breath, experiment with reducing the count to 2-3 seconds. Adjust the count to find a pace that feels comfortable for you, where you are consciously taking in less air than you are used to. Start with a shorter practice session, such as 3-5 minutes, and gradually increase the duration as you become more comfortable with the technique.

Pursed Lip Breathing

Pursed-lip breathing promotes a slower exhalation which helps increase airway pressure and maintain more consistent oxygen levels in the blood. By engaging the muscles of the lips, cheeks, and upper airway, pursed-lip breathing enhances the uptake of oxygen and ensures stable oxygen levels in the body.

How to Do It:

Start by taking a slow, deep breath in through your nose, and then purse your lips as if you were blowing out a candle. Exhale slowly and gently through pursed lips, making the exhalation longer than the inhalation. Repeat this pattern for several breaths. Practice pursed-lip breathing regularly, especially during physical activity or when you experience altitude sickness symptoms.

Diaphragmatic Breathing

Diaphragmatic breathing enables greater lung expansion and increased oxygen intake.. By activating the parasympathetic nervous system, this breathing technique promotes relaxation and counters the stress response commonly experienced in high-altitude environments. Regular practice of diaphragmatic breathing enhances respiratory coordination, supporting lung function and reducing altitude-related symptoms.

How to Do It:

To perform diaphragmatic breathing, start by taking a slow, deep breath in through your nose, allowing your wall of the abdomen to expand as you fill your lungs with air. Exhale slowly through pursed lips, gently pressing on your abdomen to push out the air. Focus on fully expanding and contracting your diaphragm with each breath. Repeat for several minutes, allowing your body to relax and your breathing to become more efficient.

Box Breathing With Breath Holds

Breath holding exercises create an oxygen deficit in the body. Over time, your body , improving oxygen utilization and tolerance to lower oxygen levels. These exercises promote the strength and endurance of your respiratory muscles, and stimulate the release of erythropoietin (EPO), which boosts red blood cell production and enhances oxygen-carrying capacity.

How to Do It:

Find a comfortable seated position. Inhale deeply through your nose for a count of four, filling your lungs with air. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four, emptying your lungs completely. Lastly, hold your breath for another count of four. Repeat this sequence several times, focusing on the rhythmic pattern of your breath and allowing yourself to relax and find inner calm.

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You’re busy. Between long hours at work, family demands, and social obligations, it can be difficult to squeeze a workout in. That may be why high-intensity interval training (HIIT), for those seeking a quick— and effective—workout. HIIT incorporates short bursts of high-intensity exercise followed by periods of rest or low activity.

The Benefits of Adding Yoga to Your HIIT Routine

HIIT is designed to “get you moving near max effort in a short period of time, working your muscles until fatigue,” explains , a fitness coach at San Diego-based HIIT studio . To reap its full benefits, Millican advises you to make sure your body is able to keep up with HIIT’s demands, which requires steadiness and mobility.

That’s what yoga is about: mastering control of your body through different movement patterns, which is why it pairs so greatly with HIIT, says Millican. Experts have found that incorporating yoga into your HIIT workouts can not only help you

Yoga can also help increase flexibility, improve balance, and reduce the risk of injury, says , MD, a board-certified radiologist who specializes in musculoskeletal imaging. “One of the most common injuries I see resulting from HIIT workouts is overuse injuries, such as tendonitis and stress fractures,” Chapa says. He recommends incorporating yoga into a HIIT routine to provide balance and restore the body’s natural range of motion, which can ultimately reduce the risk of these types of injuries.

, a doctor of physical therapy and managing director at , agrees. In fact, Turnbow thinks that adding yoga to your HIIT workout is non-negotiable. “If time allows, you should be incorporating yoga before and after your HIIT workout; think of yoga as a warm up and cool down.”

Plus, yoga has been shown to reduce stress and anxiety, promote mindfulness, and enhance overall well-being. Turnbow recommends yoga after your workout because of the beneficial

Are there any risks to adding yoga to a HIIT regimen? Turnbow says no. “The only risk is not incorporating enough yoga pre and post workout,” she says.

With a little help from our experts, we took their favorite HIIT-complimentary yoga poses and shared them in this yoga sequence. When incorporating yoga into your workouts, be sure to move with intention and an awareness of your breath. Remember, practicing yoga before or after your workout is preferred, but if you have to choose, practice these poses after your workout.

A Yoga Sequence for Your HIIT Workout

1. Revolved Side Lunge (i.e. “The World’s Greatest Stretch”)

Did you know that this beloved stretch is actually a variation of the yoga pose called Revolved Lunge? This pose targets all the major muscle groups and rotates your torso to free up the thoracic spine while stretching your left hip flexors and quadriceps. It can be used as a warm-up exercise before, or as a recovery exercise after, your workout. It is a great tension release for your hips and lower back.

From standing, step your left foot forward and bend your front knee, coming into a If possible, keep your back knee off the ground and straight. Fold forward and place your right hand on the ground or a block beneath your shoulder. Reach your left arm upward and rotate your torso toward your left knee. You can also place your right elbow to the outside of your left thigh and press your palms together in front of your heart. Stay here for 3-5 breaths and switch sides.

2. Cat-Cow

This stretch is one of Turnbow’s favorite ways to warm up your mid-back, especially if it’s an area of tightness. The Cat-Cow stretch involves moving your spine through flexion and extension to stretch and release tension in the erector spinae muscles, which run along your spine, as well as your deep core muscles, such as the transversus abdominis.

Start in a Tabletop position and alternate between arching your back to lower your belly (Cow Pose) on an inhalation and rounding your spine (Cat Pose) on your exhalation in a rhythmic movement.

3. Downward-Facing Dog

This pose stretches your hamstrings, calves, and spine, and can help improve overall flexibility. By stretching the calves before a HIIT class, you can help ensure that your muscles are prepared for the physical demands of the exercise and help reduce the risk of injury. Practicing at the end of a workout can loosen up your hard-working legs and help them recover more quickly.

From Tabletop, tuck your toes and lift your hips up and back, straightening your arms and legs to form an inverted “V” shape. Press your hands and feet firmly into the ground and lengthen through your spine to deepen the stretch. Elongate the sides of your torso as much as possible to increase the stretch in your shoulder and hip joints. Stay here for 5 breaths. Repeat up to 3 times.

4. High Lunge

is one of Millican’s go-to yoga poses. It helps strengthen your smaller joint-stabilizing muscles that are usually overlooked, even in well-programmed HIIT routines. “These muscles stabilize your joints in the optimal position and set the foundation when working up intensity in your HIIT,” Millican says.

From Downward-Facing Dog, step your right foot between your hands and align your knee above your ankle. Lift your torso and reach your hands toward the sky as you drop your hips slightly. This pose offers a nice stretch for your back (left) leg. You may notice your front ankle shifting back and forth to help you maintain balance, increasing strength and stability in your ankle joint.Ěý Stay here for 3-5 breaths. Lower your hands back to the floor and transition through Downward-Facing Dog to repeat on the other side.

5. Skandasana (Side Lunge)

Skandasana is one of those well-loved but underrated yoga poses. Turnbow recommends adding it to your practice as it improves hip mobility, which is often restricted in people who do a lot of high-impact exercises. Additionally, Skandasana can help stretch and strengthen the muscles of your inner thigh and hip, which are often underutilized in HIIT workouts. If you have especially tight hips, practice

From a low squat position, center your body weight over your right foot and extend your left leg laterally to your side. You can keep your foot flat on the mat or rotate your left knee and foot upward and anchor into your left heel. Place your hands in a prayer position at your heart, or on the ground for balancing support. Optionally, place blocks under your hands for additional balance support. Stay here for several breaths before repeating on the other side.

6. Cobra Pose

Millican also recommends Cobra Pose for its focus on posture, breath, and as a way to overcome fatigue. This pose helps strengthen your spine and open up your chest, shoulders, and abdominal muscles. It also stretches the tops of your feet, ankles and shins.

Start lying on your belly with your hands next to your chest and your feet hip-distance apart. Press into your hands and start to straighten your arms, lifting your chest into Cobra Pose. Roll your shoulders back and lift your sternum as you extend the crown of your head toward the sky. Engage your quadriceps and press strongly into the tops of your feet. Stay here for 3 breaths then lower gently. Repeat up to 5 times.

7. Pigeon Pose

Turnbow recommends , especially after your workout, to alleviate tension in your hips and lower back, which are common areas of tightness following HIIT workouts.

Start in a, then bend your right knee and move it forward behind your right wrist. Rotate your right knee outward and bring your right ankle toward your left wrist. Extend your left leg straight behind you with the top of your foot on the ground. Keep your hips level. Remain upright or lower down onto your forearms and breathe deeply. Stay here for 5 breaths, then repeat on the other side.

8. Child’s Pose

“I’m a big fan of Child’s Pose,” says Chapa. stretches your hips, thighs, and ankles as well as your spine, shoulders, and neck.

From a kneeling position, bring your big toes together to touch and widen your knees as far as is comfortable. Lower your hips toward your heels. Rest your arms alongside your body or reach them out as far as is comfortable in front of you. Rest your forehead on the ground or a folded towel and relax into the pose, taking slow, deep breaths. Soften your neck, shoulders, and hips and stay here for several breaths, or as long as feels comfortable.

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After a great day of downhill runs, few things are more satisfying than sliding out of your ski boots, dusting off the snow, and gathering your friends to share warm beverages and good memories.

Après-ski is a French term that translates to “after ski” and refers to any type of post-ski activity. Returning to the lodge for après-ski typically includes warming up by the fire and easing your tired muscles. Adding yoga to your après-ski routine can help you recover more quickly and wake up fresh for another great day on the slopes.

See also:Ěý

First, let’s start with a review of the biomechanics involved in skiing. While skiing requires an overall level of strength and flexibility, the lower-extremity muscles are targeted as the primary movers. In downhill skiing, your body is basically in an (Chair Pose) position, with the elbows bent to enable grasping the poles. The gluteus maximus, hip adductors (inner thigh muscles), and hip abductors (outer thigh muscles) work synergistically to keep the body stable and upright while also allowing for side-to-side steering motion. The quadriceps flex the hips, while the hamstrings flex the knees to allow for a varying range of up and down motion to maintain buoyancy in your skiing posture. Finally, the calf muscles work to sustain an upright position while the feet are fixed in dorsiflexion within your ski boots.

See also:

12 Yoga Poses to Help You Stretch Out After Skiing

This après-ski yoga routine will keep you carving those edges with grace and agility by bringing balance and mobility to the joints and muscles required for one of your favorite winter activities.

Mountain Pose is a natural way to begin your après-ski routine and keep you connected to the earth. Stand tall with your feet under your hips. Press down through both feet equally and relax your arms alongside your body with your elbows straight and palms facing forward. Feel free to close your eyes to heighten your sense of balance. Spread your fingers wide and imagine slightly reaching your fingertips downward to stretch your biceps, counteracting the bend in your elbows during skiing. Hold for five breath cycles.

Uttanasana stretches the backs of your legs, including the gluteus, hamstrings, and calf muscles. From Mountain Pose, dive forward over your legs, keeping your knees slightly bent to alleviate any strain in your lower back. Hold for three to five breaths.

Downward-Facing Dog stretches your lower back, the backs of your legs, and your calf muscles. The extension of your arms also offers a stretch of your biceps, which counters the tension caused by flexing your elbows while grasping the ski poles. Stay here for three to five breaths.

Upward-Facing Dog is a chest opener, but the pose is also great for skiers because it stretches the tops of your feet and the front of your ankles, which are in a flexed position in your ski boots. It also reinforces a stretch of your elbows after a day of bent-elbow positioning. Hold Upward-Facing Dog for two to three breaths, then make your way back into Downward-Facing Dog.

on Right

Your hips are generally in a flexed position to some degree when skiing, which can make the hip flexors tense up. Low Lunge is a great way to stretch away that tightness. From Downward-Facing Dog, step your right foot forward, bending your knee so it aligns over your ankle, and lower your left knee to the ground. Reach your arms up to the sky and straighten your elbows. Hold for three to five breaths. For an additional and deeper quadriceps stretch, reach back for your left ankle while bending your knee so your left heel moves toward your buttocks.

on Right

Pigeon Pose stretches the glutes and abductors (outer hips)—muscles that work hard to keep your skis parallel as you glide down the mountain. From Low Lunge, lower your hands to the mat, framing your front foot, then walk that foot toward your left hand. Lower the outer right knee toward the mat and place a block or blanket under your right hip to level out your pelvis. Stay upright through your torso to feel a left hip flexor stretch, or instead, relax your torso forward over your right leg for a deeper right outer hip stretch. Stay here for five or more breaths, then slowly exit back into Downward-Facing Dog.

Wide-Legged Forward Bend stretches the glutes, hamstrings, low back, and hip adductors—pretty efficient for one pose. From Downward-Facing Dog, step your right foot forward and walk your hands to the left side of the mat so your legs straighten and your toes point toward the long edge of the mat. Inhale to lift your head and chest slightly as you extend your spine; as you exhale, fold forward. Hold here for three to five breaths.

Anjaneyasana (Low Lunge) on Left

From Wide-Legged Forward Bend, walk your hands to the left and turn your left foot forward toward the back end of the mat, framing the foot with your hands. Bend your left knee so it aligns over your left ankle. Lower your right knee to the ground and stretch your arms upward as you did on the right side. Hold again for three to five breaths for optimal benefits. You again have the option to bend the right knee to catch the ankle and move the foot toward the buttocks for a more intense quadriceps stretch (pictured).

Eka Pada Raja Kapotasana (Pigeon) on Left

From Low Lunge, walk your left foot toward the right side of the mat and lower your left outer knee and hip to the mat. Place a block under your left hip to level your pelvis. Keep your torso upright to increase the stretch in your right hip flexor, or lower your torso over your left leg for a deeper left outer hip stretch. Hold for 5 breaths.

Anantasana (Vishnu’s Couch) Variation with Quadriceps Stretch

From Pigeon, extend your left front leg back and lie on your belly. Slowly roll onto your right side and cup the side of your head with your right hand, propping up onto your right elbow. Bend your left knee and catch hold of your ankle with your left hand. Draw your heel toward your buttocks for a quadriceps stretch. Hold for three to five breaths, then roll back on your belly. Repeat on the left side.

Wrist Stretches

Wrist stretches are a simple yet wonderful way to ease the soreness of the forearms. From a seated position, straighten your right arm in front of you,, with your palm facing away from you and your fingers pointing downward. Place your left palm onto your right hand and press back into your right fingers, feeling the sensation move from your inner right wrist up throughout your forearm. This stretch also helps to open up the elbow joints that stay almost perpetually in flexion when digging your ski poles into the snow. Hold for two to three breaths, then switch sides.

Any good yoga sequence, just like any good ski day, should end with deep relaxation. Be sure to take time for Savasana to achieve a state of optimal rest. You’ve earned this rewarding rest from all your time on the slopes. Stay in Savasana, covered with a warm blanket, for at least five minutes to complete your après-ski yoga routine.

See also:

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