Small Hinges, Big Doors: A Gut Health Dietitian’s Daily Wellness Framework
There’s a proverb I love: “Small hinges swing big doors.”
My profession as an RD has little in common with carpentry, but I love this saying because I have seen its truth time and time again. So many of us believe our "big door"—that vibrant, fulfilling, high-energy life—requires one massive, heroic push. We think we need a complete 180-degree life overhaul, starting tomorrow.
But the truth is, our big doors don't move that way. They move because of the small, daily "hinges" we put in place.
It has taken me time to understand what works, but I’ve seen in my own life and in my practice that a big life is built with small, consistent, and intentional actions.
This is my guide to those small hinges—the daily non-negotiables that I practice and prescribe for a healthier, more grounded life.
1. Reflect
If you follow me, you know this is my ultimate non-negotiable. For at least the last three years, my day has not started without it. This practice calms my nervous system, sets my priorities, and ensures I’m living proactively, not reactively.
I've experimented with a lot of different methods to find what sticks. I've done long-form "morning pages," used guided journals, and followed specific prompts like The Daily Stoic. The key is to find a system that serves you.
My current 5-minute practice:
Gratitude: I write down 3 specific things I am grateful for. This immediately frames the day in positivity.
Intention: I set a single intention for the day. How do I want to feel? (e.g., "I will be present," "I will be patient," "I will move with joy.")
The "Big 3": I write down the 3 most important things I need to accomplish. This helps to prevent feeling overwhelmed before the day even begins
My "Why": A quick reminder of my larger goals. This connects my small daily actions to the big picture.
This year, I've been using a 5-year Midori journal, and I'm almost one year in! It's incredible to see the small moments add up over time. It gives me snapshots that incur more and more value over time.
A quick tip: While any journaling is better than no journaling, try to move away from your phone. (Research, like the 2014 study by Mueller and Oppenheimer, shows) handwriting is a more powerful tool for learning, memory, and deep emotional processing.
2. Move
After journaling, the next hinge is moving my body.
My philosophy on movement is simple: it should be a celebration of what your body can do, not a punishment for what you ate or an indictment of a current fitness level. As a yoga teacher and someone who deeply believes in the mind-body connection, movement is as much for my head as it is for my body.
Move First Thing: I always try to get in a 20-minute walk outside in the morning. Getting sunlight in your eyes first thing helps regulate your circadian rhythm (better sleep!) and is a gentle way to start the day.
Find Your Joy: I mix it up. For me, this is a blend of walks and runs. This year, I also learned to swim properly and ride a bike,this is all anchored by three meaningful strength and conditioning sessions per week. This hybrid training (you know I'm training for Hyrox!) is what feels best for my body right now. If you hate your workout, you won’t stick with it. Find something that feels good to you.
Integrate Movement: I also try to weave in low-level movement throughout my workday. I incorporate a [standing treadmill desk] [www.walkingpad.com/MOLLYRD) whenever I can to take calls or answer emails. It's an easy way to stay out of a chair and accumulate steps.
Be Gentle (Especially for Gut-Healing): For my clients with GERD or IBS, intense, compressive exercise (like crunches) can be a trigger. We focus on healing movement: walking, light cycling, and mindful yoga.
My sample weekly split: Monday Strength, Tuesday Quality HYROX session, Wednesday 60min Erg Work + Run, Thursday Strength, Friday Rest Day, Saturday Quality HYROX Session, Sunday Long Run/BIke
What I'm Reading
I’m always learning about new training philosophies. Here are a few books that have been on my nightstand this year:
[Norwegian Method by Brad Culp]: Focuses on training frequency and controlled intensity to build aerobic efficiency without burnout. The key message is that more isn’t always harder — precision and pacing drive long-term performance improvements.
[Built to Move by Kelly Starrett and Juliet Starrett]: Emphasizes restoring mobility through simple daily practices to support joint health, reduce pain, and improve longevity. The book highlights that small, consistent movement habits can dramatically change how your body feels and performs.
[HWPO: Hard Work Pays Off by Mat Fraser]: Centers on discipline, consistency, and the mindset of incremental progress. Fraser shares the importance of showing up daily and doing the work, even when motivation isn’t there — habits > talent.
[Dottir by Katrin Davidsdottir]: A personal memoir highlighting resilience, setbacks, and mental strength in sport. The core message is that champions are built through mindset — learning to reframe failure as feedback and stay committed to growth.
3. Nourish
Fueling that movement is the next crucial piece. For obvious reasons this is my sweet spot!
So many "wellness" plans are rooted in what you can't have. My entire philosophy is focused on what you can add to your plate to support your body, balance your blood sugar, and heal your gut. I have thousands of hours of YouTube videos and social media content on this subject, so for the sake of brevity, I will add just a few pillars here.
Protein, Fat & Fiber: This is the magic trio. At every single meal, I ask, "Where is my protein? Where is my healthy fat? Where is my fiber?" This combination is key for blood sugar balance, which manages energy, cravings, and mood.
Hydrate Early: Before coffee, I drink a big glass of water. Our bodies are naturally dehydrated after sleeping, and this kick-starts your metabolism and digestion. Remember to drink slowly.
Plan for Success: Meal planning is simple and effective It's just about having the components ready. I’ll prep some quinoa, roast veggies, and a protein source ready to go.
My go-to blood-sugar-balancing breakfast: Lean ground beef + leftover roasted sweet potatoes + cabbage/arugula + a little parmesan
My favorite snacks: dried edamame, fruit + Naked Nutrition powder PB, Veggie Egg Bites which are a recipe I developed for the FLORA app
4. Recover
You can't out-train, out-journal, or out-diet poor sleep and recovery. This is where the real healing happens. When we sleep and rest, our body is in its "rest and digest" (parasympathetic) state.
I've learned that movement and rest are two sides of the same coin. In other words I strive to be as intentional about my recovery as I am about my training.
My Sleep Hygiene
My sleep hygiene is sacred. I aim for 7-8 hours every single night, though I'm usually on the lower end of that spectrum.
The 3-Hour Rule: I stop eating at least 2-3 hours before bed. This is especially critical for anyone with acid reflux. Lying down with a full stomach is a recipe for discomfort.
Create a Wind-Down Routine: You can't go from 100 to 0. My routine starts about an hour before I want to be asleep. This is non-negotiable. I use the routines in my Philips Hue app to set all the lights to a warm red, which signals to my brain that it's time to wind down. I read a physical book, put on my Mzoo Sleep Mask (or my Manta Mask if I'm feeling bougie), and turn on rain sounds.
My Easiest Sleep Prescription: The Mzoo mask is $14.99 on Amazon. It's the easiest and most approachable prescription for better sleep I can offer.
Track & Adjust: I use my Superhuman ring and Garmin to track my sleep quality and recovery. This data is so valuable for seeing how my daily habits (like a late meal or extra stress) really impact my rest.
My Recovery Toolkit
To hold myself accountable, I implemented a 1:1 training-to-recovery ratio. This means if my body makes a "withdrawal" of 10 hours of training in a week, I must make an "investment" of 10 hours total in mobility, recovery, yoga, or stretching. Here are the tools I swear by:
Mobility Tools: I am obsessed with stretching and soft-tissue work. I do not go anywhere without my foam roller. Seriously—I even have a travel-sized one that lives in my suitcase. It’s the single best thing for working out tightness. I also use a Graston tool for more targeted muscle release.
Detaching with Tech: I recently made the switch from an Apple Watch to a Garmin. This was a game-changer. The Apple Watch is amazing, but it was too connected. I was getting work notifications mid-run. My Garmin has all the high-level training data I need, but its battery lasts forever and it allows me to truly detach from work. It's helped me create a much clearer boundary.
5. Structure
All these hinges—reflecting, moving, nourishing, and recovering—are held together by the final piece: structure.
You don't find time for your health; you make time. This is a priority game—one that can be exceedingly difficult for busy parents or those with demanding jobs. But remember, if the cabin pressure changes, you must put your own oxygen mask on first before you can help those around you.
We are programmed to do the easy thing, but "productivity hacks" are just about creating a structure that makes the healthy choice the easiest choice.
Time Blocking: I live by my calendar. I block out everything—my workouts, my journaling time, my meal prep, and my wind-down routine.
Win the Morning: I wake up early . This "me time" is non-negotiable. It’s when I do my journaling and movement. By 8 AM, I’ve already invested in myself.
Swallow the Frog: Identify your single biggest, most important, and often most dreaded task of the day (your "frog"). Then, tackle that task first thing in.This builds momentum and frees up mental energy for the rest of the day.
If you have made it this far, thank you. I hope this framework serves you.
And if you ignore everything else, just pick one small thing. Do it consistently. Then, when you’re ready, add another.
That’s how small hinges can and will open big doors.
With love,
Molly Pelletier, MS, RD
If reading this has you wanting more structure, support, or clarity on what your own “small hinges” should look like, you don’t have to figure it out alone. Our FLORA dietitians use the same evidence-based, nervous-system–aware approach you see here, and they’re here to help you build a personalized plan that supports real, sustainable healing.
If you’re ready for guidance that meets you where you are, you can apply for a 1:1 session with a FLORA dietitian to receive a plan that’s tailored to your symptoms and goals.
