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75 Soft Challenge — Build Your Ultimate Autoimmune Routine
We don’t need to overhaul our entire lives on January 1st in order to recommit to healthy habits. Instead, as we think about setting intentions and health goals for 2024, we’ve been focused on building a more sustainable way to treat New Year’s resolutions through small, bite-sized habits.
Inspired by 75 Hard, I created the 75 Soft Challenge as an alternative for those with us with autoimmune disease who’d benefit from a more approachable path to healing. It’s a great way to have structure, accountability, and motivation to help you stick with new habits and start healing without overwhelming or grueling routines.
Over the next 75 days, the challenge will ask you to incorporate five small daily habits across three stages, aimed at reducing autoimmune symptoms. At the end of the challenge, you’ll have the opportunity to reflect on which new habits you liked best. Consider this a helpful way to build your ultimate 2024 autoimmune daily routine. If you’re ready for a whole body and mind transformation, join us for the next 75 days and watch your life change.
Are you ready to commit to yourself?
Challenge Overview
Renew your daily routine in a stress-free way by introducing small habits that support your health. Download your journal PDF so you can set your intentions and keep track of how you feel as you move through each new activity.
Go for a walk
Pair your walk with nature for even more benefit. Research has found that spending just 20 minutes in nature helps relieve stress, boost immunity, and improve digestion. Throw on an episode of The Doctor’s Farmacy or the Huberman Lab for good company.
Bonus: Here is Ellen’s hot girl walk playlist to energize and motivate you!
Breathing exercise
Try the 4-7-8 breathing exercise. This method was developed by Dr. Andrew Weil and can be done anywhere at any time to help reduce stress.
How to do the 4-7-8 method:
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Breathe out through your mouth for 8 seconds
Repeat this cycle 5-7 times to start, and then add one cycle each day for a week until you’re up to 15 cycles.
Give yourself a gua sha facial lymphatic massage
Gua sha stimulates the lymphatic system, increases blood circulation, reduces swelling, and provides relief for chronic inflammation. It helps to break down any trapped toxins from within the body and supports the body in eliminating them via the lymphatic system.
Here is a helpful video on how to do a gua sha facial lymphatic massage. Choose a tool that’s smooth and rounded, and has various contours on each edge — I like the gua sha tool by Wildling Beauty.
Don’t have a gua sha? Here are some free lymphatic drainage videos that you can follow along for your face and body:
No exposure to blue light after 10pm for optimal sleep
Blue light in the evening can hinder sleep by tricking your brain into thinking that it’s still daytime, disrupting the natural sleep cycle. Instead of scrolling on your phone, here are some other things you can do to unwind in the evening:
- Meditate
- Journal
- Breathing exercises
- Yoga
- Read a book
A good middle ground option if you struggle to kick this habit is to use a pair of blue light blocking glasses.
Swap coffee for matcha. If you need a decaf version, try an antioxidant-rich herbal tea.
Matcha is rich in antioxidants that protect us from harmful free radicals that damage our cells. It also boosts immunity and has anti-inflammatory properties. I’ve been loving Pique’s matcha recently — get 5% off with our promo code WELLTHEORY
Many herbal teas contain polyphenols, which are plant compounds that contain natural antioxidants. These can also help support your immune system and reduce inflammation.
Take a bodyweight pilates class
Not only does pilates build strength, increase flexibility, and improve posture, it can also support your immune system. Pilates helps to improve the circulation of blood and lymph (a fluid that transports infection-fighting white blood cells), both of which are key factors of a properly functioning immune system.
Try a pilates workout on YouTube. My personal favorite accounts are Move with Nicole, Bailey Brown, Sanne Vloet, and Lidia Meria.
Pro tip: Use Bala Bangles — they’re great to travel with and are perfect for adding just a little extra burn to any workout.
Practice mindfulness meditation
Mindfulness meditation helps to reduce stress, support a balanced nervous system, and balance hormones. Whether it’s your first time or you’re looking for ways to clear your mind, the Balance app creates personalized meditation libraries to support you based on your goals.
I’ve also been loving this 10-minute guided meditation by Dr. Andrew Huberman before bed.
Some other apps that I also love:
- Insight Timer
- Waking Up
- Headspace
- Calm
Sweat it out
Aside from regulating body temperature, sweating may help to remove heavy metals from the body and chemicals like bisphenol A, also known as BPA.
Here are some ways you can do this:
- Have a steamy shower or bath
- Go to the sauna
- Get your heart rate up by exercising
Don’t forget to hydrate your body after sweating it out!
Read 10 pages before bed
For all autoimmune/chronic illness girlies, I personally recommend reading the Invisible Kingdom by Meghan O’Rourke. This memoir will make you feel seen and less alone on your chronic illness journey.
Our 2 winners of the challenge will get a copy of the Invisible Kingdom as part of their prize!
Eat a blood sugar balancing meal within an hour of waking up
Here are some breakfast ideas:
- Eggs and sausage with a side of veggies
- Protein smoothies made with whole fruit and greens (remember to focus on eating them slowly and mindfully)
- Oatmeal with nut butter, seeds, and berries
- Chia seed pudding — here’s my favorite chia seed pudding recipe
- Leftover dinner or soup made with bone broth if you prefer a savory option
Not sure what a balanced meal looks like? Take a look at this graphic for an idea of the amount of each nutrient that should be on your plate.
Our Care Team can help you figure out the right balance of nutrients for your body — learn how they can support you.
Use our promo code 2024CHALLENGE to get $25 off your first month with WellTheory
Take a restorative yoga class
Gentle movement like yoga helps you to reap the benefits of exercise without spiking your cortisol levels. My personal favorite is CorePower (I like their Yoga Sculpt class).
Try Alo Yoga, Boho Beautiful Yoga, and Jessica Richburg YouTube videos as a free alternative.
Pro tip: Use the Bala Play Mat — it’s great to travel with and has a nonslip antimicrobial, waterproof top layer.
Get exposure to sunlight upon waking
Getting morning sunlight after you wake up resets your internal clock, supports your natural sleep cycle, and boosts your mood. Try to get direct sunlight outside within an hour of waking. Getting that early morning sunlight may be more challenging during the colder months — you can opt for bright indoor lighting or having your lunch next to a window to get some natural sunlight.
Dry brush
Dry brushing stimulates the lymphatic system, increases blood circulation, reduces swelling, and provides relief for chronic inflammation. It helps to break down any trapped toxins from within the body and supports the body in eliminating them via the lymphatic system. Here is a simple tutorial on how to dry brush your arms and legs.
If you don’t have a dry brush, using a dry wash cloth can also be an effective way to stimulate the lymphatic system.
Take magnesium glycinate before bed
Magnesium is critical for over 300 enzymatic processes in the body, hormone regulation, and the conversion of vitamin D to its active form. It also helps to regulate your gamma-aminobutyric acid (GABA) levels, which is an amino acid that plays a crucial role in sleep. Make sure you consult with your primary care provider before taking any supplements.
Drink bone broth
Bone broth contains amino acids and is rich in minerals that support the immune system. The collagen in bone broth helps heal your gut lining and reduces inflammation, which we know is linked to autoimmunity. Here’s an easy recipe for making your own bone broth.
I love Bonafide Provisions, Bare Bones, Kettle & Fire, or OWL for clean, organic, high-quality bone broth.
Get 10% off for OWL bone broth using WELLTHEORY10.