On my latest episode of The Wellness Lab, I welcome Dr. Erik Peper, a pioneer in holistic health, to explore how simple physiological awareness practices, like breath-work, posture shifts, and mindful eating can radically transform our health, energy, and emotional resilience.

The Root of Resilience

Dr. Peper explains: “Genetics loads the gun; environment and behavior pull the trigger.” That means much of what we experience as chronic stress, pain, or fatigue is modifiable through conscious practice. And the two most powerful levers? Breathing and posture.

Key Practices to ‘Make Health Happen’:

  1. Start with Breakfast
    “Breakfast isn’t just about food, it’s about fueling your brain for focus, resilience, and better decision-making.” Dr. Peper emphasizes a protein- and fiber-rich breakfast as a game-changer for emotional balance.
  2. Observe Your Breath
    Most people unknowingly hold their breath during screen time or stress. This subtle reaction primes the body for fight-or-flight. Shifting to low, slow, diaphragmatic breathing initiates the parasympathetic “rest and digest” state.
  3. Reprogram Your Posture
    “Sit collapsed, and it’s almost impossible to think positively,” says Peper. Upright posture makes empowering thoughts more accessible and physically strengthens your system.
  4. Language Matters
    Replace judgmental or deficit-focused language (“I shouldn’t eat sugar”) with affirming identity-based choices (“I am someone who nourishes my body”).
  5. Community Heals
    Positive social connection—whether through a coach, friend, or hiking group—creates accountability and emotional safety, both vital to sustained well-being.

My Reflection:

“I realized so much of the ‘mental’ stress I was feeling was actually stored in my body. Once I shifted my breath and posture, the noise calmed.” I’ve also realized that yoga, breath-work, and food are prescriptions to use for wellness.

Conclusion:

Making health happen doesn’t require dramatic overhauls. It requires consistent awareness, small shifts, and community support. This episode is a reminder that our biology responds to intention, and we are more in control than we think.

Listen to the full episode here.