Creating healthy — and simple — habits to help navigate your inevitable highs and lows…

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By Nadine Joseph, founder & CEO of Peak + Valley.

We live in a culture of persistent self-optimization, and the integration of ‘good’ habits has become enveloped into that culture. I think the negative framing we have about habits is because we often think that we ‘ought to’ integrate new things within our routines quickly, and we bite off more than we can chew.

Let me give an example: Let’s say you want to become a marathoner but have never gone jogging. I think you should first ask yourself — is this something you actually want to do? Or, is it something an article told you would be healthier for you, and that you should therefore do.

If you don’t know if you want to do it, give yourself permission to try it, and quit if it’s something you don’t enjoy.

PEAK + VALLEY AS A DIRECT RESULT OF PERSONAL PEAKS + VALLEYS

In early 2014, I was a neuroscience research fellow at UCSF, and was also working on a project at UC Berkeley. Looking back, it was a time filled with 12+ hour work days, little sleep, constant fatigue, and a generalized feeling of anxiety. Even when I was able to get back to a semi-regular schedule, the fatigue and anxiety persisted as symptoms of leftover adrenal fatigue — which is when your adrenal glands can't keep up with the amount of cortisol (stress hormone) your body is emitting.

Ironically, I was studying the neuroscience of stress and its effects on our learning and memory ability, so I was well aware of the internal mechanisms of action that stress undergoes throughout the body. I went into months of personal research trying to figure out a way to address this adrenal fatigue I was experiencing. When I discovered adaptogens, I was immediately enthralled, because as a category of herbs that help your body manage stress, they literally ‘adapt to’ what it is that your body needs at the time. They help bring you back to the middle.

After doing more research, I identified reishi mushroom and ashwagandha as the duo I’d like to start out with. After several weeks of consistent use, I felt a profound alleviation of stress and fatigue — I felt like a whole new person.

The ingredients in the blends I had come to rely on have been used in Ayurveda and Traditional Chinese Medicine for hundreds of years. If I was going to use these ingredients on the daily, I wanted to show the proper respect and appreciation for the cultural and ethnobotanical background of these ingredients. And as a result of this, I decided to source directly from farms where the ingredients were native to, ensuring high quality ingredients and fair trading practices. This wasn’t exactly practical at the time -- I had large, kilograms-heavy bags of mushrooms and herbs lying around my kitchen.

After months of research and experimentation, I settled on three blends of adaptogens that helped balance my stress levels, provide skin support, and increased cognitive ability. I took the jump into creating Peak and Valley, as I couldn’t find a company up to par with my standards of quality and transparency -- and I've been at it ever since.

JUST ADD ADAPTOGENS

Adaptogens are a unique group of herbs and mushrooms that help balance your body’s reaction to stress. They do this by acting on the hypothalamic-pituitary-endocrine axis, which is where the intricate conversation between your brain and your hormonal system takes place.

Think of it this way: your brain is always dancing with multiple glands at once. Your adrenal gland, gonadal gland, and thyroid gland needs to be flawlessly in tune with your brain in order for your immune system, mood, and energy levels to be healthy. When a dance partner is out of sync -- let’s say your cortisol levels are really high after a stressful month -- then you may experience horomonal issues such as a low sex drive, adrenal fatigue, or thyroid issues.

This is where adaptogens come in to save the day. They could help to improve adrenal function, protect you from disease, and enhance overall well-being. While they all work to balance your hormones without any side effects, some have extra health-boosting quirks. These unique ‘quirks’ can be anything from enhancing cognitive function to protecting the skin against UV damage (i.e cordyceps). Cultural healing traditions have been reaping the benefits of these adaptogenic herbs and mushrooms for centuries, while we in the western world are just discovering them.

If you want to discover what might work best for you, see below. (Note: though all Peak + Valley blends contain adaptogens, any key ingredients with an * next to them are not classified as adaptogens, but perform targeted work similar to them.)

Key ingredient: Ashwagandha & Eleuthro Root

Why you should try it: Perfect for managing the stress that comes with tight work deadlines, navigating through a crowded to-do list with ease, or keeping a cool head in stressful situations.

How does it taste? Chocolatey and earthy, this blend is a great mix-in with coffee or hot cocoa.

Key ingredient: Lion’s Mane Mushroom*

Why you should try it: Perfect for avoiding distractions during long meetings, powering through an afternoon of creative time, or helping you stay sharp through midterm season.

How does it taste? Caramel-like and smooth, this blend is a great addition to coffee or smoothies.

Key ingredient: Rosehips* & Astragalus

Why you should try it: Perfect for managing hormonal acne, achieving an even and smooth skin tone, promoting an outer glow, and saving money on costly skin serums.

How does it taste? Peppery and spiced, this blend is perfect as a golden milk, or combined with orange juice.

Key ingredient: Chamomile* & Tart Cherry*

Why you should try it: Perfect for those who have trouble falling asleep, have trouble getting back to sleep after waking up, or who may be experiencing stress-induced insomnia.

How does it taste? Like saffron and cherry -- this makes a great addition to a warm cup of plant-based milk and maple syrup.

Lately, I’ve been enjoying our Nurture My Skin blend in a lovely, zingy orange cream smoothie. I’ll throw in some alkalizing greens, and the super anti-inflammatory, skin clearing powers of turmeric, cordyceps, astragalus, and rose hips are the perfect morning boost.

In the evenings, I find myself enjoying the Balance My Stress and Restore My Sleep blends in a large relaxing cup of hot cocoa. Paired with a stimulating book, I’m always fast to sleep.

WHAT NADINE’S PERSONAL SELF-CARE ROUTINE LOOKS LIKE

With the introduction of technology into our lives, we tend to spend a lot of time in our heads. I’m no exception to this — so I like to incorporate bedtime rituals that give me the opportunity to reconnect and inhabit my body with mindfulness. Lately, I’ve adopted a practice of self-massage and dry brushing before bed. I have a homemade salve of shea butter, eucalyptus, and cocoa butter that I use to moisturize my skin. Taking this time out roots myself in the here and now, while also increasing lymphatic flow and circulation. I also get a chance to check in with my body and see what I need to incorporate into my lifestyle — whether that is through eating more veggies or realizing that maybe I should take a break from social media for a bit. For me, it’s essential to take time out to listen to my body like this.

Overall, my self-care routine is deeply influenced by nature — whether that is spending more time walking through the woods near my house or enjoying the nourishing power of plants via a tonic. I am a huge fan of Mary Oliver’s poetry and prose, which combine a mindful spirituality with a deep appreciation and love for nature. Her words are a salve to me when I need to spend more time on my self-nourishment. I have a typical type “A” personality that can be both a blessing and a curse. When I feel overwhelmed, taking out one of Oliver’s books and reading always quiets my mind — kind of like a meditation. Of her books of poetry, “Felicity” and “Dog Songs” are my favorites.

PARTING WORDS

You get good at what you practice.