This newsletter is dedicated to supporting you with nutrition tips, hormone balance insights, metabolism-boosting strategies, weight loss advice, mindset tools, and guidance on integrating it all so you can wake up every day feeling like your most vital self. Plus, I’ll be sharing recipes and details on upcoming live and virtual events!

Hi Reader,

After last week’s email, a bunch of you wrote asking for the recipe for the electrolyte-rich morning water I mentioned. The simple practice that I do every morning and one that helped one of my clients sleep through the night for the first time in years.

So today I’m sharing the recipe, the why behind it, a few delicious add-ons, and how to choose the right kind of salt to truly nourish your cells.

And don’t worry, this is not in place of your coffee or tea, this is something to do BEFORE your coffee, to rehydrate your body in the morning. Whew! Hydrate first, then coffee ritual!

This simple routine supports hydration, digestion, and mineral balance, especially first thing in the morning after a night of sleep, when the body is naturally more dehydrated.

Here’s the basic recipe:

• 16 ounces warm or hot water (perfect for those of you who struggle with drinking enough water during the day)
• A squeeze of fresh lemon or lime (optional but makes it taste so good)
• ⅛–¼ teaspoon whole mineral-rich salt (sea salt or other unrefined salt)

That’s it!

You can drink it just like this, or try one of these gentle upgrades:

Optional Add-Ons

• Ginger or turmeric juice – supports digestion and circulation
• Aloe vera – soothes the gut and hydrates tissues
• Magnesium powder – helps with sleep, muscle relaxation, and nervous system balance
• A pinch of cinnamon – supports blood sugar balance
• A splash of apple cider vinegar (if tolerated) – supports stomach acid and digestion

Think of this as a simple mineral infusion for your cells to start your day off right!

Why Whole, Unrefined Salt Makes a Difference

Not all salt is created equal.

Unrefined sea salts like Celtic sea salt, Himalayan salt, Redmond Real Salt, Atlantic Sea Salt (my personal favorite at the moment) or other ocean-derived salts, contain a spectrum of trace minerals including magnesium, potassium, and naturally occurring electrolytes. These minerals help with:

• Hydration at the cellular level
• Nerve function
• Muscle contraction
• Blood pressure regulation
• Supporting the adrenal and stress response

White table salt, on the other hand:

• Is highly refined
• Loses naturally occurring minerals
• Often contains anti-caking agents
• Delivers sodium without the mineral balance that helps your body use it properly

When you use a whole salt instead of a stripped one, you give your body the co-factors it needs to hydrate more efficiently.

Most people think dehydration is simply “not drinking enough water,” but in reality it’s more often:

Water without minerals. (It’s so important to filter our water, but we lose a lot of minerals in the process, and this is a great way to add minerals back in!)

When your body doesn’t have enough electrolytes, water tends to pass right through you. That’s why some people feel more thirsty the more water they drink, or wake up multiple times at night to use the bathroom.

The combination of warm water + minerals helps your cells do what they’re designed to do:

• Pull water into the tissues
• Support bowel movements
• Rebalance after alcohol, travel, and stress
• Improve sleep by shifting hydration earlier in the day

This one small change can create a cascade of positive shifts in energy, digestion, and mood. And if you notice a big difference, you can add a pinch of salt to your water throughout your day too!

In case you missed last week’s email where I talked about the electrolyte morning water, I also shared about my teacher, Dr. Terry Wahls, and the power of both small steps (morning electrolyte water) and what she calls her Big Hairy Audacious Goals (BHAGs).

You can catch the interview here on my YouTube Channel. And while you're at it, please subscribe to my channel, I’m close to 1000 subscribers, help me get there!!

​Watch the video here. ​

Your Vitality Ally,

Mary Sheila

P.S. Wishing you all a Happy Holiday Season with your loved ones!

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