The Practice of Gratitude: A Return to What Matters Most

In this enlightening conversation, we delve into the profound practice of gratitude, exploring its significance in our lives and its connection to our well-being. They discuss how gratitude can be cultivated through daily habits, the importance of being present, and how our senses can enhance our appreciation for life. The conversation emphasizes the role of gratitude in parenting and personal growth, encouraging listeners to embrace gratitude as a vital part of their daily routines.

In this week’s episode of Illuminating Being, we explored a word often tossed around casually—but profoundly transformative when embraced as a daily rhythm: gratitude.

Gratitude isn’t just about saying “thank you.” It’s not a task to check off or a formality after receiving a gift. It’s a state of being. A choice. A way of seeing.

And in a world increasingly cluttered with noise, distraction, and disconnection, this practice might be more essential than ever.

Gratitude as a Grounding Practice

Dr. Keith Somers shared how gratitude surfaced for him this week—not as a philosophical concept, but as a lived feeling. It’s not something we will into being. Like strengthening a muscle, gratitude requires practice. It requires a slowing down.

We likened it to “mental exercise” or the daily reps that shape who we are. Whether it’s writing a journal entry, naming five things you’re grateful for, or simply pausing to notice the sound of birdsong, gratitude connects us to the moment—and to ourselves.

The Science and Spirit Behind It

There’s science to support what we intuitively feel: gratitude rewires our brain. It fosters emotional regulation, improves sleep, and enhances physical health. But beyond that, it’s a tool for presence. And as Brene Brown says, it’s not just about joy—it’s the foundation that allows us to feel joy in the first place.

Gratitude can begin with the senses:

• The smell of summer rain

• The sound of laughter at your table

• The warmth of a meal made with love

• The sight of the sunrise

• The grounding power of breath

These small sensory moments become anchors—quiet reminders that we’re alive, connected, and whole.

What Are You Practicing?

Whether you're a parent, a physician, an engineer, or a teenager, we’re all practicing something every day. The question is: are you practicing reactivity, rushing, and depletion? Or presence, curiosity, and gratitude?

We shared simple tools that work:

• Start your day with a hand over your heart and a breath of thanks

• Encourage your children to name one thing they’re grateful for at meals or bedtime

• Use a “gratitude jar” to drop in daily appreciations

• Create space to feel—not just label—emotions like awe, joy, sorrow, and surprise

As Dr. Somers said, “Gratitude isn’t just one thing—it’s many things to each of us. But what it can do, when practiced, is powerful.”

Gratitude in the Hard Moments Too

One of the most touching parts of our conversation was this reminder: gratitude doesn’t only belong to joyful moments. In fact, some of the deepest gratitude can be born through challenge, loss, and discomfort. When we learn to name our feelings (a concept beautifully explored in Atlas of the Heart by Brene Brown), we can begin to be grateful even for the experience itself, not just the outcome.

Gratitude transforms suffering into wisdom. It gives context to pain and clarity to chaos.

Final Thoughts

We ended the episode reflecting on the saying, “Stop and smell the roses.” For Dr. Cook, it wasn’t just a cliché—it was a memory from childhood, a lesson her father gently instilled during a homesick summer at camp. That message, to pause, notice, and be present, has shaped her life ever since.

That’s the invitation of this episode. To pause. To see. To feel. To name. To give thanks.

Try This Today:

• Pause and name one thing you’re grateful for using each of your five senses.

• Write it down. Speak it aloud. Share it with someone.

• Ask your children what made them smile today—and tell them what made you smile, too.

Gratitude isn’t something you need to buy, earn, or hustle for. It’s already within you, waiting to be remembered.

Until next time, stay present, stay curious, and be grateful.

Let the Rhythm Lead: Reconnecting to Seasonal Eating and Living

In this episode of Illuminating Being, we explore the importance of seasonal nourishment and how our connection to food can enhance our well-being. They discuss the rhythms of nature, the abundance of summer produce, and the significance of local food sources. The conversation emphasizes the need to reconnect with our senses and the natural cycles of food, encouraging listeners to engage with their communities and embrace cooking with seasonal ingredients.

As we transition into the heart of summer, nature invites us to pause, to listen, and to align with its rhythm. In this episode of Illuminating Being, Dr. Keith Somers and I explored the deeper meaning behind “seasonal living”—not just what we eat, but how we move, how we rest, and how we relate to the natural cycles that have always governed human life.

We’re talking about something older than trends and more intuitive than rules: tuning into nature’s cues and letting them inform our habits, our meals, and our well-being.

Rediscovering the Rhythms of the Seasons

Once upon a time, our diets were determined by what the earth offered us in the moment—tomatoes in summer, squash in fall, root vegetables in winter. Dr. Somers reflected on how, growing up, tomatoes in winter were pale and flavorless—a stark contrast to the juicy, sun-ripened bursts of summer.

Now, through globalization and industrialization, we can get almost any food year-round. But just because we can, doesn’t mean we should.

Nature offers wisdom in cycles. As Dr. Somers shared, research suggests a circannual pattern to seasonal eating:

• Winter: higher in protein and fat

• Spring: rich in protein and fiber

• Summer: abundant in carbohydrates

• Fall: heavier on fats and carbs

Today’s food industry flattens those cycles, offering processed fats and carbs year-round—and we’re seeing the effects in our health and well-being.

Why Seasonal Eating Matters

Eating with the seasons isn’t just about freshness—it’s about aligning with your environment. Summer foods like cucumbers, tomatoes, and berries are water-rich and cooling, perfect for hot days. Fall invites warmth and grounding through squash, carrots, and apples. Winter supports us with dense, nourishing root vegetables. Spring brings lighter fare, signaling renewal and movement.

When we follow these rhythms, we naturally balance our energy and digestive needs. We also connect more deeply to where we live, what’s growing, and who’s growing it.

Small Ways to Reconnect

1. Visit a farmers market
   Engage with your local growers. Ask them what's in season, how they cook it, and what’s coming next.

2. Try a CSA or seasonal delivery service
   Dr. Cook shared her experience with a local service that brings the farm to your doorstep—complete with seasonal guides and new foods to explore.

3. Cook simply with what’s available
   You don’t need fancy recipes. Start with a few key ingredients, pair things that grow together (they usually taste great together), and don’t be afraid to experiment.

4. Use all your senses
   Taste produce raw. Notice the colors, the smells, the textures. As Dr. Somers noted, it’s in this sensory exploration that we reconnect with food’s role in joy, culture, and nourishment.

5. Shift the narrative from perfection to intention
   We’re not after perfection here. The goal is to be more present. To waste less. To eat better—not more.

A Book to Explore: Six Seasons by Joshua McFadden

Inspired by McFadden’s view of summer as early, mid, and late—with different foods blooming at each stage—we’re reminded that the more we pay attention, the more abundant the world becomes. His cookbook offers simple, inspired ways to bring seasonal produce to your plate, without overwhelm.

(And yes, his celery-apple-peanut salad recipe is officially on our list to try and share!)

Final Thoughts

Nature is always offering us a gentle cue to slow down. In summer, we’re surrounded by color, light, and nourishment. Let that abundance guide your meals, your mindset, and your movement.

Because when we live in rhythm, everything starts to feel a little more grounded, a little more alive, and a lot more connected.

Listening to Our Body: The Key to Well-Being

In this enlightening conversation, we explore the importance of nourishing our whole selves through body awareness and understanding our internal signals. They discuss the evolution of eating habits, the significance of mindfulness, and the need for personal growth and change in our lives. The dialogue emphasizes the power of listening to our bodies and the impact of our choices on overall well-being.

In our modern, fast-paced world, it’s easy to overlook one of our most powerful tools for well-being: the quiet intelligence of the body. In this episode of Illuminating Being, Dr. Keith Somers and I explored how tuning into our senses—our hunger cues, fatigue, cravings, and even discomfort—can radically shift the way we nourish and care for ourselves.

We’ve spent the last few episodes diving into the five senses individually. This time, we zoomed out to reflect on how the body communicates as a whole, and how reconnecting to its signals can lead to deeper vitality and balance.

Slowing Down to Tune In

We started by acknowledging something simple but often forgotten: our bodies are wise. They whisper before they scream. Fatigue, skin imbalances, cravings, and digestive discomfort aren’t nuisances to override—they’re messages asking for attention.

When Dr. Somers described newborns relying entirely on internal cues to eat, sleep, and regulate, it reminded us of our original blueprint. As adults, many of us have lost that inner clarity due to conditioning, societal expectations, overstimulation, and the addictive designs of the modern food system. The question is: how do we return?

Cravings, Hunger, and Emotional Awareness

Are you hungry, or just bored? Tired, or overstimulated? Craving sugar, or seeking comfort?

We unpacked how many of us eat out of habit or emotion, not true hunger. That doesn’t make us flawed—it just calls for reflection. Try this simple awareness practice: for 3–5 days, mentally (or physically) note how you feel before and after meals. No judgment. Just pay attention. Patterns will emerge.

You may notice that what you eat affects how you feel hours later. Or that you tend to snack when anxious. Awareness is the first step to empowerment.

Rethinking Routines: Three Meals a Day?

Do we really need to eat three meals a day?

As Dr. Somers pointed out, this concept is relatively new in human history. Our ancestors ate based on availability and need, not a rigid clock. That doesn’t mean we need to abandon structure entirely—but it does mean we can question it.

Especially for parents navigating family schedules and societal pressures, remembering that fueling the body is different from feeding a routine is an important mindset shift.

Your Senses Are Not Distractions—They’re Direction

From the smell of honeysuckle in spring to the grounding warmth of a shower, our senses aren’t passive—they’re participants in our well-being. They help us come home to ourselves.

Touch, smell, taste, sight, and sound all offer ways to recenter. Sometimes, calming your nervous system is as simple as pausing to notice the smell of lavender or taking a mindful bite of food without a phone nearby.

As we noted, this wisdom has often been dismissed as “crunchy” or “woo,” but in reality, it’s ancient, intuitive, and increasingly backed by science. Our over-industrialized, hyper-digitized lives need counterbalance—and our senses are that gateway.

A Book Recommendation: The Regenerative Life by Carol Sanford

Dr. Somers shared his reflections on this favorite read, which emphasizes how we can tap into our inherent potential to live with purpose and contribution by transforming our roles in life. The themes of self-awareness, regeneration, and grounded living were beautifully aligned with our discussion.

Bonus recommendation: Leonardo da Vinci by Walter Isaacson, a biography that celebrates the Renaissance master’s deep curiosity and understanding of the human form from the inside out.

A Final Invitation

We wrapped this episode with a call to remember that our bodies are not obstacles—they are our guides.

When we listen:

• Hunger becomes nourishment

• Discomfort becomes direction

• Fatigue becomes an invitation to rest

• Curiosity becomes a catalyst for change

You don’t need a perfect plan. You just need to pay attention.

Try This:

• Take one meal today and eat it with no distractions. Use all five senses.

• Write down how your body feels before and after.

• Bonus: Take a slow walk outdoors and tune into smell, sound, and touch.

Nourishing Families: The Power of Whole Foods

In this conversation, we explore the principles of whole food plant-based nutrition, emphasizing the importance of family meals, common sense in dietary choices, and the challenges of accessing healthy foods. They discuss the role of education in nutrition, the impact of marketing on food choices, and the need to empower families to make healthier decisions. The conversation highlights the significance of creating healthy habits for children and the importance of being present in our eating experiences.

In this episode of Illuminating Being, Dr. Keith Somers and I took a moment to breathe, pause, and reflect on something that seems so obvious—and yet has become overwhelmingly complicated: feeding ourselves and our children.

From catchy cartoon mascots and processed snack marketing to the busyness of modern life, the conversation explored how far we’ve drifted from common sense. We didn’t offer a new rulebook or perfect system—because that’s not what this podcast is about. Instead, we shared stories, science, and soul around reconnecting with food as nourishment, culture, and connection.

Family Meals Still Matter—Even Once a Week

In a society obsessed with performance and efficiency, sitting down for a meal can feel like a luxury. But it doesn’t have to be perfect or Instagram-worthy. As Keith shared, simply sitting together—even once a week—can be an act of grounding and love. Let the table be a place for presence. No phones. No guilt. Just connection.

Cook Your Own Food, Even Just a Bit

We’re not saying you need to spend hours in the kitchen. But when you prepare food, something shifts. You see it, touch it, smell it. You share it. You model it. These are the quiet rituals that shape lifelong habits and memories. And for children? You are their role model—whether you’re aware of it or not.

Whole Food, Plant-Based Eating Is Common Sense

This isn’t about perfection. It’s not about being vegan or rigid. A whole food, plant-based lifestyle is about choosing foods close to their natural form, free of ultra-processing and hidden chemicals. It’s about slowing down and asking: How do I feel when I eat this?

Beware of the Myth of “Not Enough Time”

Time is a form of wealth. And the idea that we’re too busy to nourish ourselves or eat together is one we’ve been sold. The truth? You can prepare a healthy meal in 20 minutes. You can have a conversation while cooking. You can reclaim your time—starting with intention.

Small Shifts Can Lead to Big Changes

Smaller plates, cut-up veggies, apples with peanut butter—these aren’t radical steps, but they’re powerful. And they matter. Children eat what they see, and what they touch. If we make fruits and veggies accessible, colorful, and shared—they get eaten. Not out of guilt, but out of joy.

Root Your Choices in Love, Not Shame

We’re not here to shame families. Life is messy. Kids can be picky. We’ve all bought hot Cheetos or relied on frozen waffles. But what we’re after is trust. Trust in your own intuition. Trust in food as fuel. Trust in wisdom passed down—and in wisdom emerging now, from both science and lived experience.

As Keith said, “We don’t need a consultant to tell us how to collaborate—we just need to get to know each other.” The same goes for food. We don’t need another diet trend. We need to remember what we already know. And share it, with love.

Let’s stop feeding shame, and start feeding our families—with presence, joy, and real food.

One Small Step This Week:

Pick one meal. One moment. One habit. Make it intentional. Prepare food together. Eat without distractions. Be curious—not perfect. That’s where the wisdom begins.

The Senses: A Journey Through Nourishment

In this conversation, we delve the profound connection between our senses and our experiences with food, nourishment, and relationships. We discuss how sensory experiences shape our memories and interactions, emphasizing the importance of community and shared knowledge in parenting. The conversation highlights the need for mindfulness and presence in our daily lives, encouraging listeners to create sensory-rich environments for themselves and their children.

In this episode of Illuminating Being, we reflect on the rich tapestry of our sensory experiences and how they shape our relationship with food, our communities, and ourselves. Over the past several conversations in this series, we’ve explored the deep interplay between mind, body, and spirit — and how our senses help us live more awake, more aware, and more connected.

Reclaiming Our Senses to Reclaim Ourselves

From taste to smell, sight to touch, sound to that elusive sixth sense—our conversations uncovered just how powerful our senses are in shaping our relationship with food, our bodies, and ultimately, our identity. As Dr. Somers said, our sensory experiences aren’t just fleeting inputs—they become memory, emotion, anticipation, and connection. They are how we know the world—and how we create home, community, and joy.

Whether it’s walking into grandma’s house and being met with the familiar smell of roast and potatoes, or planting seeds with our kids and watching their eyes light up as green shoots emerge—these small sensory experiences root us in something profound. They ground us in the now.

The Family Meal: A Sacred Ritual

Dr. Somers reminded us that one of our earliest and most formative memories is often the family meal. It’s not just about nourishment; it’s about relationship, ritual, safety, and identity. It’s also an invitation—to listen, to be seen, to be valued. Around the table, through the questions we ask, and the stories we share, we model presence for our children.

And let’s not forget the unseen forces that shape our patterns: the habits we inherit, the fears we unconsciously pass on, and the information overload that tells us there’s a “right” way to eat, parent, or live. Dr. Somers emphasized something we too often forget—fear should not be the driver of how we feed or raise our children. Curiosity and presence should be.

Presence Over Perfection:Embracing the Now

One of the most powerful insights we circled back to was the idea of the arrival fallacy—the belief that happiness or fulfillment will arrive once we’ve “made it,” reached the goal, lost the weight, gotten the promotion, or raised the kids. The truth? Life is happening right now. It’s in the breath. It’s in the sensation of the morning air, the birdsong, the crunch of carrots at the table, or the sticky fingers exploring mashed avocado.

We are not waiting to arrive. We are already here.

Wisdom in Community

These conversations reminded me—and hopefully reminded you—that we are communal beings. We are not meant to figure it all out in isolation or rely on Instagram feeds to learn how to raise our kids. We are meant to lean on one another, to reclaim the art of storytelling, to listen and be listened to. The wisdom of the village still matters. We just have to choose to rebuild it.

Simple Sensory Practices for Everyday Life

So here’s our invitation to you:

• Sit at the table tonight and ask your child what their favorite scent is.

• Go outside barefoot and feel the earth.

• Make a meal and savor the texture of every bite.

• Turn off the podcast and listen to the birds for a moment.

• Read with your child. Plant a seed. Laugh out loud.

These are not trivial acts—they are the essence of Living Awake.

Recommended Reading

Dr. Somers shared a current favorite: Better in Every Sense—a book exploring how our senses shape our stress response, joy, and overall well-being. It’s a reminder that the tools for grounding ourselves are already within us.

Closing Thought

From both of us, thank you for journeying through this series. May you continue to explore, to connect, and to live awake—one breath, one meal, one shared story at a time.