Kat Heiberger is a certified holistic health coach with additional training in Women’s Functional and Integrative Medicine.
After leaving the corporate world in 2017, Kat traveled to Rishikesh, India to complete a 200-hour yoga teacher training at World Peace Yoga, studied at Ayurveda's World in New York City and spent two years working with a registered herbalist in Brooklyn to discover the immense healing benefits of plants. She pulls from these vast experiences to create customized, attainable health plans for her clients at THE WELL at Mayflower Inn, Auberge Resorts Collection, helping them reach their goals using a holistic approach that is intentional, practical and compassionate.
What brought you to wellness?
It’s been an instinctive journey for me that’s been a mix of staying curious about what it means to me to live well, following the things that help me feel like the best version of myself and wanting to help others get there too.
What does wellness mean to you?
Tending to, and caring for, your whole body — the physical, emotional, mental, spiritual — all of it
Name three non-negotiables in your life.
Time alone, Q-tip brand q-tips and salted dark chocolate
“Nature does not hurry, yet everything is accomplished.” — Lao Tzu
Snack you pack when you’re on the go?
Dry roasted, salted cashews and almonds, a mango or an apple, crudité or a Larabar
Instagram accounts that get the most likes from you?
Best beauty/grooming secret?
Good sleep and eating lots of greens
Morning and/or bedtime rituals?
AM: Brush teeth, scrape tongue, drink 20 ounces of water, look (or go) outside to take in any bit of natural sunlight I can for a minute or two, coffee
PM: Dim the lights in my house, lavender oil on my feet, magnesium, put on an eye mask to sleep
Wellness travel essentials?
The key to a good night's sleep?
Go to bed on time consistently, ideally within the 10-11 o’clock hour.
When you really need to chill out, you…
Check in with my breathing: Am I holding it? Can I deepen it?
And put my phone away!
Instant mood lifter?
Turn up the music and dance.
Eat whole (not processed) food, eat more plants, take a few deep breaths before you begin and chew it completely.
Most used condiment?
Olive oil, Maldon sea salt and Yellowbird sriracha
How do you take your coffee or tea?
Coffee with a little bit of oat milk and tea straight up (or with herbal tinctures)
As for the kinds of herbal tinctures I add to tea, it depends on the time of day and what I'm looking to achieve (I love Herb Pharm's herbal formulas).
Anxiety soother blend for when I feel a bit frazzled or anxious. Kava for when I make mocktails and am looking to relax but with an open, social component. Ginger for digestive and menstrual support. Sage for focus and mental clarity. Relaxing sleep blend for if I feel a bit wired in the evening before bed.
Drink one third of your daily intake first thing in the morning to mobilize digestion and get a third of the way to your overall goal right off the bat.
Simple smoothie recipe?
Roughly 1 cup of water (or non-dairy milk), 2 tbsp whole flax seeds, handful of spinach (fresh or frozen), 1 cup mixed berries (fresh or frozen).
Optional add-ins: 1 tbsp almond butter, splash of vanilla extract, a small green (unripe) banana, greens powder, protein powder, collagen powder.
Words to live by?
“We learn by practice. Whether it means to learn to dance by practicing dancing, or to learn to live by practicing living, the principles are the same.” — Martha Graham
How do you reboot?
Go outside and look up.
Preferred mode of movement?
It's a tie between yoga and walking. (Oh and hiking. And occasionally running).
When you feel a cold coming on you…
I take Wellness Formula, drink bone broth and sleep.
What's sacred to you?
The physical environment inside my home — keeping it relatively clean and organized, a positive uplifting space, filling it with good smells, good food, good company and only with things I truly like or love (which takes some time and patience to do — it’s a work in progress, maybe always will be).