The truth is, real change doesn’t happen overnight. It happens daily. Whether it’s your skin, your health, or your habits, consistency is what creates transformation.

For those who have followed me for awhile, you know the queen of consistency is my wife, Neda.

Her discipline and vitality have inspired my own healthier habits, influenced the development of the KaramMD Trifecta, and even sparked a viral moment when her signature chopped salad routine gained attention. She is proof that living well and caring for your skin consistently leads to lasting results.

Over the coming weeks, I’ll highlight some simple but impactful habits that have made a difference in my own life - but this week, I'm leading with the woman who has her daily routine down to a science, Neda. 

Her commitment to health, energy, and skin has been years in the making, and it’s an example worth learning from. My hope is that her routine inspires you to try something new, explore your own version of healthy commitments, and build consistency into your life.

Why Daily Healthy Habits Matter

You don’t have to completely overhaul your life to make a difference. Science shows that incorporating simple self-care practices into your day can improve longevity, reduce inflammation, and of course, lead to younger-looking skin. For example:

• Morning walks: Exposure to early sunlight helps regulate circadian rhythm, improving sleep quality, hormone balance, mood, and energy levels
• Eat with intention: Probiotics and prebiotics improve gut health for digestion, reduce inflammation. Look for sources of protein, antioxidants, vitamin C to see benefits in your skin.
• Strength training: High-intensity exercise helps preserve lean muscle mass, maintain metabolic health, and slow age-related decline.
• Consistent skincare: Using clinically backed ingredients like vitamin C and retinol daily improves collagen production, reduces pigmentation, and smooths fine lines.

All it takes is the commitment to get started, dedication to stay consistent, and determination to see it through continuously, eventually turning a habit into lifestyle. 

A Day in the Life of Neda

Neda’s daily routine is the result of years of trial and error, refining what truly works and what she can realistically sustain. Now, with all four boys grown, she has the time and space to focus on herself, and the result is a lifestyle that supports her energy, health, and skin, helping her look and feel her best.

Here is her daily routine at a glance:

Morning Rituals

Gut Health First

Neda starts each morning at 6:15 with gut-health. Gut health is increasingly linked to skin health. Studies show that a balanced microbiome reduces systemic inflammation, which can decrease acne and support anti-aging.

• 2 tbsp sauerkraut with fresh parsley: Fermented foods like sauerkraut contain probiotics and antioxidants to feed the microbiome.
• Inulin + psyllium husk: Prebiotic fibers that feed healthy bacteria and improve digestion.
• Matcha Green tea: Supports metabolism and provides antioxidants.
  
  

Longevity from the Inside Out

At 6:45, Neda prepares two jugs of bone broth, chia water, and either green smoothies or chocolate protein smoothies. 

Smoothies provide an easy way to get balanced protein and micronutrients, helping preserve lean muscle mass which is critical for longevity.

To her bone broth, she adds turmeric powder, fresh ginger juice, salt, pepper, kelp noodles, and mushrooms. Health benefits of bone broth include:

• Skin, hair, and nails: Collagen and amino acids improve elasticity, hydration, and strength.
• Joints and bones: Glucosamine, chondroitin, and minerals support mobility and bone density.
• Gut health: Gelatin and glutamine repair and soothe the digestive lining.
• Immunity: Nutrients and compounds help strengthen immune defenses.
• Hydration and recovery: Electrolytes and protein aid energy, muscle repair, and overall balance.
  

We grocery shop on the weekends and do a lot of meal prep for the week ahead. Neda doesn't make her own bone broth from scratch every morning, but she has the bone broth ready to go so she can just add to it each day for a quick, nutrient-packed midday meal. We like to prepare extra grilled chicken, so we have it on hand throughout the week. Neda pre-chops all of her veggies for her salad so she can easily throw everything together later in the day, and we always have fresh fruit and berries you can grab for a snack.

Movement: Walks and Workouts

At 7:30, Neda begins her 90-minute walk. Morning walks are scientifically shown to:

• Balance your circadian rhythm, helping you fall asleep faster and enjoy deeper rest.
• Reduce cortisol levels, easing stress and slowing down stress-related aging.
• Boost mood and mental clarity by increasing serotonin and endorphins.
• Support heart health and circulation, strengthening cardiovascular function over time.
  

At 9:15, she heads to F45 a high-intensity workout, followed by stretching until 10:30. This combination of cardio, strength, and flexibility training is a hallmark of longevity habits, keeping her body strong and resilient.

Anti-Aging Skincare Routine: Commitment, Consistency, Continuity

After her workout, Neda showers and follows her KaramMD Trifecta routine:

1. Rinse Cleanser – pH-balanced, non-foaming cleanser.
2. Polish Exfoliator (3–4x weekly) – enzymatic exfoliation for a healthy glow.
3. Quench Vitamin C Serum – brightening, antioxidant protection, no irritation.
4. Illuminate Anti-Aging Cream – gentle retinol for collagen stimulation, usable AM + PM.
5. Sun Protection – sunscreen + KaramMD sunshield + KaramMD hat.
   

For years she searched for the “perfect” routine — one that could calm her melasma, boost collagen, and deliver results without irritation. Even with the highest-quality products available, she faced constant burning, redness, and disappointment. The effort and expense never brought the lasting change she wanted.

Her experience became one of the inspirations behind Trifecta.

Ironically, she was hesitant to try it at first. She wanted proof: real results, clinical data, and visible transformations in others before she would commit. But once she finally started with Trifecta, she never looked back. 

Now, she hasn’t missed a single day in over three years, and her skin has never been better. 

Sauna, Vitamin D & Sleep Support

At noon, Neda combines 15 minutes of safe sun exposure (towel over face, chest, and arms to protect skin) with sauna therapy.

• Vitamin D: Supports bone health, immunity, and hormone balance.
• Sauna therapy: Improves circulation, reduces inflammation, and is linked to lower cardiovascular risk.

She hydrates all day with chia water and electrolytes. By 3:00 PM she stops drinking fluids to support deep, uninterrupted sleep, which is arguably the most powerful anti-aging tool we have.

Evening Rituals

Nutrition and skin health go hand in hand. What you put in your body is just as important as what you apply on the outside. Neda's evening consists of rest and recharge. Refueling her energy, balancing her system, and creating the internal and external foundation that allows her skin to thrive alongside her dedication skincare routine. 

Nourishing Ingredients for Skin Health

Every evening, Neda prepares a nutrient-rich chopped salad that has become a cornerstone of her daily rhythm. Built around colorful vegetables, cruciferous greens, herbs, protein, healthy fats, and a satisfying crunch, it’s more than just a meal, it’s a way of giving her body the resources it needs to repair and recover from the day. Here's how her crunchy chopped salad supports her glow:

• Hydration and antioxidants to combat environmental stress and keep skin resilient
  
• Fiber and prebiotics to feed the gut microbiome and support digestion
  
• Anti-inflammatory compounds to calm oxidative stress and reduce internal aging triggers
  
• Nutrients for collagen support to strengthen skin, improve elasticity, and maintain a healthy glow
  

By choosing a meal she enjoys and can prep with ease, she ensures that the habit lasts. And over time, that commitment shows up in her health, energy, and of course, her skin.

Nighttime Skincare: The Final Step

Neda winds down the day with her evening Trifecta skincare routine: Rinse, Quench, and Illuminate, adding Enrich Breathable Barrier Balm before bed when her skin needs an extra layer of hydration, barrier support.

She preps for the next day the night before to help her stay consistent with her core rituals. She is just as committed to recovery as she is to movement and skincare, and the result is a lifestyle that makes her look and feel vibrant, confident, and strong.

A 90-Day Invitation: Start Your Own Wellness Routine

With 90 days left in the year, I encourage you to take inspiration from Neda, not by copying her routine step for step, but by finding some new habits that could fit your own life. Here are some easy things you can do to get started:

• Commit to not missing a day of your skincare routine + SPF.
• Try going for a quick walk every morning to boost your mood.
• Encourage hydration by adding new twists on water.
• Do a certain number of sit-ups, pull-ups, or push-ups every day.
• Try a new healthy recipe, like a green .smoothie
• Cut back on sugar or alcohol, replace with fruit or sparkling water.
• Try a new wellness activity, like a fitness class, sauna, or cold plunge.
• Focus on progress, not perfection. 

Science shows that 90 days is enough time to reprogram habits in the brain. Just as 90 days is when we see the most impactful results from the Trifecta transformation, it’s also when new routines begin to change your energy, your health, and yes, your skin.

So don’t wait until January to start. Use these next 90 days as a launching pad. By the time the new year arrives, you’ll already feel and look like your best self.

Ready to transform your skin in 90 days?

Learn more about the KaramMD Trifecta routine and how it simplifies your skincare with clinically proven results.

Trifecta delivers every essential active ingredient — retinol, vitamin C, niacinamide, peptides, botanical brighteners, hyaluronic acid, and more — in precise strengths and a delivery system designed for efficacy without irritation.

The result is skincare that works at the cellular level, strengthening, brightening, and regenerating over time. The longer you use it, the better your skin becomes, which is why many consider it their routine for life.

For a deeper dive into Neda's routine, here is a little more about her morning habits: