Episode 94: Summer Wellness Tips: 7 Simple Shifts + A Big September Announcement

Optimal Health
Written By Nicole Goode
 

How can I stay healthy and energized during the summer, especially while traveling or out of routine?

In today’s seasonal wrap-up, we share 7 easy, evidence-based wellness tips to help you protect your gut, boost natural energy, improve sleep, and support your immune system, no overhauls required.

Whether you’re heading abroad, juggling work and family, or simply stepping away from your regular habits, these summer wellness tips are designed to keep you grounded and feeling your best. From gut health while traveling to hydration hacks, circadian rhythm resets, and natural supplements for summer, you’ll learn how to create rhythm without rigidity, even in busy or unpredictable seasons.

We also share what Nicole is personally doing this August to refill her cup, including her favorite travel-friendly supplements, mindset shifts, and daily rituals. Plus, don’t miss our big September announcement: the launch of the Goode Health Studio, an exciting new way to access self-paced functional medicine guidance and root-cause health strategies.

You’ll leave this episode with practical, low-pressure ways to stay well now, and set yourself up for a strong, supported September.

This episode answers questions like:

“How to stay healthy while traveling”

“Best supplements for summer travel”

“How to boost energy naturally in summer”

“Gut health tips for vacation”

“How to regulate circadian rhythm”

“What SPF is safe and natural?”

“How to reset your body after holiday”

“How to avoid burnout during summer”

“Easy self-care rituals for summer”

Whether you’re navigating thyroid issues, looking for practitioner-recommended vitamins, or simply want to simplify your wellness routine, this episode is packed with practical tips. Walk away knowing exactly what to look for in your supplements, and what to avoid, so you can protect your health, your wallet, and your peace of mind.

DISCLAIMER: The content in this podcast and related website is not intended to be a substitute for medical advice. It is not intended to be used to diagnose or treat, instead it is designed to help educate and inspire. Always seek the advice of a professional medical practitioner or qualified health practitioner. Never ignore or disregard advice given to you based on information in this podcast or related website and do not delay in seeking medical advice.

 

Timestamps:

[02:30] - The Good-Better-Best Framework
Learn how to shift your all-or-nothing mindset with a simple health tool that supports daily choices, especially when your routine is off.

[04:00] - Gut health while traveling
Discover how to reduce bloating and support digestion on holiday with smart supplement choices and easy eating tips.

[07:50] - Holiday-Proof your energy
Support steady energy levels while traveling by prioritizing hydration, managing caffeine, and incorporating gentle movement.

[11:30] - Using sunlight to reset your circadian rhythm
Regulate your sleep and mood naturally with strategic sun exposure and nighttime light habits.

[14:00] - Emotional self-care in summer
Understand how unstructured rest, white space, and nervous system support can restore your energy and mindset.

[16:05] - Switch to a natural SPF
Learn why switching to a mineral-based, reef-safe sunscreen benefits both your skin and the planet.

[17:20] - How to stick to a simple rhythm
Build health-supportive rituals into your day, even when you're out of routine, with consistent habits and meal timing.

[19:10] - What I’m doing this August
Nicole shares her personal summer wellness rituals, go-to supplements, and how she’s creating intentional rest as a practitioner.

[22:30] - What’s coming in September
Get a first look at the launch of the Goode Health Studio and updates from the clinic, including how to join the waitlist.

 
“These are seven simple shifts that you can lean into over the summer, whether you’re traveling, you’re staying local, you’re juggling work and kids, or finally taking some space to rest. They’re not about being perfect or sticking to a rigid routine. They’re small, smart choices that support your energy, immunity, gut, sleep, and overall resilience without overthinking it.”
— Nicole Goode
 

Essential learnings from this episode…

  • Shift from perfection to progress with the “Good, Better, Best” framework. This mindset helps you stay consistent with healthy habits without falling into the all-or-nothing trap.

  • Traveling doesn’t have to ruin your gut health. Support digestion and reduce bloating with supplements like Saccharomyces boulardii, slow eating, and food diversity.

  • Hydration is key to sustained summer energy. Electrolytes, balanced caffeine use, and gentle movement can help avoid the dreaded holiday crash.

  • Strategic exposure to morning light and dimming artificial light at night can dramatically improve your circadian rhythm and mood.

  • Emotional wellness matters just as much as physical. Create emotional space, set boundaries, and restore your nervous system during a busy summer.

  • Be the first to access expert-led, self-paced courses through the upcoming Goode Health Studio and expanded clinic offerings.

 
 

Thank You For Tuning In

We are so grateful for you tuning in today to our podcast. If you enjoyed today’s show, you can really help us spread the word by sharing the episode and joining in on the conversation over on Instagram @goode_health. 

Rating and reviewing the episode is highly helpful, I promise I read every single one and reviewing the show really helps us in the podcast charts.

Finally, don’t forget to subscribe to the show on your favourite podcast player so that you don’t miss an episode! 

Nicole Goode
Next

Episode 93: Wellness Chats: Choose the Right Supplements Without Wasting Money or Harming Your Health