Carys Degenhardt is a holistic nutritionist, educator, and advocate for intentional living whose approach to wellbeing is rooted in the belief that true health is cultivated through everyday rituals. Based in Copenhagen, she has spent more than 15 years exploring the connection between nourishment, nervous system regulation, and the environments we create around us. Drawing inspiration from functional nutrition, Traditional Chinese Medicine, Ayurveda, and the rhythms of nature, Carys shares a thoughtful perspective that bridges modern science with timeless wellness practices.

In this edition of In Practice, Carys invites us into the daily rituals that shape her life—from grounding morning routines and mineral-rich nourishment to strength training, sauna sessions, and mindful walks through Copenhagen’s parks. She speaks about the importance of creating calm spaces, choosing whole, organic foods, and building habits that support long-term vitality rather than quick fixes. Her philosophy is a reminder that wellbeing is not found in perfection, but in the small, consistent choices that help us reconnect with ourselves, our communities, and the natural world.

Read on to discover how Carys cultivates energy, creativity, and balance—and why she believes that investing in your health today is one of the greatest gifts you can give to your future self.

Daily Practices for Energy and Focus

Carys, what are the key practices in your daily life that help you stay energized, focused, and creative, such as structured mornings, quick workouts, mindfulness moments, or journaling?

I prioritize spending time in the morning right after I wake to ground myself before getting into the day. I tongue scrape, hydrate, and then often spend time journaling or planning my day or week with a warm beverage. These days it is ceremonial cacao. A few tools I love returning to are breathwork to reset my energy and journaling to process and create clarity.

Feeling Balanced Throughout the Day

How do your daily habits contribute to feeling balanced and centered, for example balancing work and personal time, taking short nature walks, or following nutrition routines?

Following nutrition routines is one of my defaults for feeling balanced and energized throughout the day. It feels like second nature to me. I rely on hydration and mineral rich beverages and meals to support creative energy and also to create mindful breaks where I am off screens and fully present. Preparing a drink, snack, or meal becomes a grounding ritual.

I also love walking in nature daily when possible. The many parks in Copenhagen are perfect for this. Even walking while running errands is such a beautiful way to step away from work. I get so many creative ideas on my walks.

Nutrition Choices in Your Life

How important is nutrition in supporting your energy, mood, and overall health, including your go-to meals, snacks, or supplements that keep you thriving?

As a nutritionist, nutrition is my foundation. I prioritize taking the time to stock my fridge and pantry with whole food, seasonal, local, and very fresh ingredients. I have been using nutrition for over 15 years to heal digestive issues, balance energy, elevate mood, and support my hormones and immune system.

Staple snacks, meals, ingredients, and supplements include manuka honey from Activist, chia seeds, eggs, ceremonial cacao, propolis, Neo Ultimate Foundation mixed with homemade nut milk or cacao, ceremonial matcha, bee pollen, probiotics, sardines and anchovies, magnesium, beef liver and organs, and fatty acids such as cod liver oil or C15:0.

Moments That Recharge You

When and where do you feel most relaxed, inspired, or connected to yourself, whether spending time outdoors, engaging in creative projects, or enjoying quiet reflection at home?

I feel most recharged in the sun and in nature. Being in warm climates with lush green vegetation feels like a dream, and hiking is one of my favorite activities. Living in Copenhagen, this is not always accessible, so I recharge by engaging in practices that support my health.

I love sauna, cooking beautiful meals with my boyfriend, visiting our organic farmers market weekly, and spending cozy time planning and working on personal projects related to natural living and deeper connection to the earth and natural cycles.

Fitness and Movement

What types of movement or exercise are most important in your life and why, for instance running, yoga, strength training, walking, or dance?

Walking has been one of my non-negotiable habits for years. I also began strength training a couple of years ago and truly love how my body feels afterward. I do it at home around four days a week since it fits so easily into my work from home routine.

Discovery of Ultimate Foundation

What led you to try Ultimate Foundation and how did it fit into your lifestyle, such as recommendations from friends, personal research, or health goals?

My radar is always up for new offerings in the wellness space, especially brands with integrity and organically and sustainably sourced ingredients. When Neo launched a few years ago, I followed along closely and felt genuinely interested.

Quality matters deeply to me, and once I learned how each ingredient was sourced, that everything is organic, and that the formula is made from whole food ingredients that are bioavailable, I felt very aligned. I have a few gene mutations that make methylation and supplement absorption more challenging, so receiving nutrients from whole food sources like Neo is extremely important for me.

Impact and Changes Noticed

When did you notice positive changes after incorporating Ultimate Foundation, and what felt most different, including improved energy, focus, recovery, or overall wellbeing?

Ultimate Foundation supports overall wellbeing and fits seamlessly into my routine as a caffeine free energizing base. I prefer warm beverages for digestion, based on my background in nutrition and teachings from TCM and Ayurveda. I am often sipping warm drinks throughout the workday such as teas and tonics, and Ultimate Foundation fits beautifully into this rhythm.

Lifestyle Description in One Sentence

How would you describe your lifestyle and how Ultimate Foundation supports it in one sentence, for example emphasizing balance, energy, creativity, or vitality?

Ultimate Foundation bolsters vitality and gives me peace of mind knowing I am fueling my body with a diverse range of nutrients needed to truly thrive.

Connection to Creativity and Inspiration

How do your everyday choices and environment influence your creativity, problem-solving, or personal projects, such as your workspace setup, travel experiences, or hobbies?

I am deeply impacted by my physical environment and prioritize minimal spaces furnished with natural materials. Think wood, ceramic, glass, stainless steel, and for textiles organic cotton, wool, linen, and silk. This extends to my dishes, tableware, and the products I use at home. Everything is non toxic and intentionally minimal.

If a space feels visually busy or filled with plastic and clutter, my mind cannot settle. When my environment is calm, I am able to work with so much more focus and ease. This also applies to travel. I am very particular about where I stay because the environment I am in directly impacts my nervous system and creativity.

Favorite Day for Nourishment and Energy

If you could design a perfect day based on your lifestyle and nutrition choices, what would it include, like energizing meals, movement routines, focused work periods, and relaxation time?

A perfect day includes time away from technology, time in nature, time in the sun, matcha bowls shared with friends, and fresh homemade foods like ferments, nut milks, and freshly picked, foraged, or harvested produce. Sauna is essential for me. I love to sweat. It feels deeply cleansing and is one of my favorite ways to release. I always take a binder like charcoal right before a session.

Message to Others About Lifestyle Choices

What is the most important advice you would give about living a healthy, balanced, and energized life, for example emphasizing small daily habits, nutrition, or mindset shifts?

Shifting mindset and habits today will 100% pay off longterm. There may be resistance to spending more on organic or regenerative food or natural and sustainable clothing, but I can confidently say that in 10, 20, or 30 years you will never regret prioritizing your health, the health of your loved ones, and the health of the planet through these choices.

Finding Balance and Vitality

What do you think is essential to feeling strong, energized, and vibrant in your daily life, including nutrition, movement, mental clarity, and sufficient rest?

Community is essential. Time spent in conversation with friends and people who inspire me fuels my energy. I am deeply curious and love learning from those around me.

Nutrition wise, variety is key. Our bodies and gut thrive on diversity. I love potent, living ingredients like vibrant greens and ceremonial matcha, hydrating foods and drinks, and high potency supplements. I love Neo for this reason. Knowing there are 52 plants in Ultimate Foundation and that I can consume them as a beautiful daily beverage with homemade coconut or almond milk feels incredibly nourishing. I know I would never consume that level of diversity through food alone in a day, so this ritual feels very supportive.

Personal Transformation

How has your lifestyle evolved over time and what role do nutrition, movement, and daily choices play in your personal transformation, such as improvements in energy, focus, creativity, or wellbeing?

My lifestyle evolves with the seasons of my life. There was a period where I practiced Joe Dispenza meditations and Kundalini very consistently for nearly a year, and now those practices no longer feel aligned. These days I prioritize breathwork, strength training, and walks in nature to reset.

I do best when I cycle through practices. It allows me to adapt, evolve, and support what my body and nervous system need in each phase of life.