We’ve all picked up a “life-changing” habit or two, only to abandon it a few weeks later. But every once in a while, you find a ritual so grounding, it becomes part of who you are. That’s exactly what happened for Mona Sharma, globally recognized nutritionist, entrepreneur, and corporate wellness strategist. After recovering from two heart surgeries and corporate burnout, she returned to the holistic practices she learned growing up on an ashram, blending ancient wisdom with modern science to help the body heal from within.

Today, Mona is the trusted advisor to high-profile clients like Will Smith, Julianne Hough, and Jay Shetty, and a leading voice on The Today Show, The Doctors, and Red Table Talk. She is also the founder of Rooted Academy and the transformational program You Are The Healer, guiding thousands to reclaim their health through rituals, education, and self-empowerment.

She’s breaking down the five habits that transformed her own health—and why they’ve become a permanent part of her everyday life.

5 Wellness Habits That Changed My Life

1- I lift heavy—but only if it lifts my spirit too

I spent years pushing my body to perform—bootcamps, HIIT, long runs—but nothing ever felt sustainable. Then I remembered something I’d been taught on the ashram: movement is medicine, but it must also move your spirit. Now, I lift weights 2–3 times per week to build metabolic strength and support longevity, but I always pair it with movement that brings me joy. That might be a barefoot walk on the beach, yoga in the sun, or dancing in my living room with my kids. Strength training is powerful, especially for women in midlife, but it becomes transformative when you blend it with movement that reminds you to fall in love with who you are.

2- I start every morning in silence—before I touch my phone

It’s so simple, and yet it changed everything. I used to start my day scrolling through emails, news, and to-dos. It’s no wonder anxiety used to be my blueprint – my nervous system never had a chance. Now, I give myself five minutes of silence, breathwork, or gratitude before anything else. Sometimes that means a 4-7-8 breath cycle or simply placing my hand on my heart and asking, What do I need today? Ancient traditions have always known the power of the morning pause, and neuroscience is catching up—this practice shifts your brainwaves, calms cortisol, and sets the tone for the entire day. And because we’re all busy, sometimes these can all be practiced while our morning coffee is brewing.

3- I eat in rhythm with nature, not trends

I build every plate like I’m building a foundation—for energy, mood, and longevity. My health was at its worst when I was chasing diets and cutting calories. Today, I teach my clients to forget fad diets and instead build every meal with intention—starting with fiber. Every plate begins with 50% colorful, seasonal vegetables from the earth. We call it “eating the rainbow,” and it’s not just pretty—it feeds your gut, supports your hormones, and fuels your brain. Then we add clean, organic proteins (including vegetarian options like lentils, non-GMO Tofu), and finish with good-quality fats like avocado, olive oil, or tahini. (Fiber + clean protein + good fats)

I find myself eating like my ancestors did—close to the earth, with ingredients you can recognize and pronounce. Real food doesn’t come with a long ingredient list. This isn’t dieting; processed food is the real processed food diet. Eating this way is an act of self-love and when you eat like you love yourself, everything shifts. This is the Rooted Plate philosophy I teach inside my Academy—because once your body feels nourished in this way, it remembers. And healing begins.

4- I take fewer supplements—but with more intention

I used to chase every trending supplement, hoping for a quick fix—more energy, glowing skin, better sleep, you name it. But it left me feeling overwhelmed and disconnected from what my body actually needed. The real shift came when I started tuning in. I asked, What is my body asking for today? What are my labs showing that I need?

Now, I take fewer things—but each one is intentional. I rotate foundational supplements like magnesium, trace minerals, and adaptogens, and lean on Eastern wisdom where herbs are never used in isolation but as part of a formula that supports the whole system. Supplements are just that—a supplement to a life that’s already rooted in nourishment, consistency, and recovery. When taken with awareness, they become allies in healing. Taking less has brought me more ease, more clarity, and more trust in my body’s natural intelligence to heal.

5- I created a “nervous system nook” in my home

Before my heart surgeries, I lived in a constant state of hypervigilance. My nervous system was always on high alert—and over time, my body paid the price. But during my healing at the Sivananda Ashram, I discovered the power of creating an altar: a sacred space to return home to myself.

Now, I have a small corner in my home that grounds me—filled with my mala beads, essential oils, breathwork tools, and a few healing books. It’s not about the objects; it’s about the ritual. This space invites me back into the frequency of feeling peace—the state where true healing begins. Just a few minutes here, and I shift from stress to stillness.

You don’t need a retreat. You need a reminder. Today, I teach my clients to “Build Your Ashram” at home—an anchor to return to your body and your breath, every single day. Sometimes just looking at this area cues a deep exhale and feeling of relaxation.

To explore more of Mona Sharma’s work, visit monasharma.com or follow her on Instagram @monasharma. You can also tune into her top-rated podcast, Rooted in Wellness, where she dives deeper into the practices that blend ancient wisdom with modern science.