51 Treasures, Tricks and Truths To Feel Fabulous

When you receive this it will be one day after my 51st birthday. 🥳

I’ve devoted most of those years to being as healthy and vibrant as possible so I feel like I’ve learned a lot, but I whole-heartedly agree with the saying – the more you learn, the more you realize how much you don’t know.

The science is also evolving. What we THOUGHT we knew, is now not true, in some cases.

My original intent of this newsletter was to share with you things I’ve learned over the years… to save you time digging for answers.

I have to say, I am the happiest, healthiest, most at peace I’ve ever been in my life. I feel amazing, I like how I look and who I am, and I am truly enjoying my relationships, responsibilities and routine right now.

Today, as a gift to you, I want to share with you 51 Treasures, Tricks and Truths that I am finding helpful to me in this season of my life. It doesn’t mean they will be YOUR favorite solutions, but I’m hoping you find at least a few gems in here that make your life better.

1. SLEEP is most important. I can’t nap, but for those of you who can, I’m jealous. Naps can be helpful!

2. Non Sleep Deep Rest (NSDR) sessions help me immensely when I need a nap. Even if I don’t fall asleep, I can function afterwards like I have. Here’s a 20 minute one to try by Andrew Huberman.

3. Similar to NSDR, this 22 minute Yoga Nidra For Sleep on Insight Timer puts me to sleep so fast I’ve yet to hear the end of it.

4. I’m loving these magnesium gummies before bedtime. They’re a yummy treat.

5. I use an eye mask and sometimes my noise cancelling headphones to fall asleep.

6. I try to follow the 321 Rule for sleep. Stop eating (and drinking) 3 hours before bed. Dim lights and stop work 2 hours before bed. Turn off all screens 1 hour before bed. (I’m not always good at this one.)

7. I have an Ooler cooling pad on top of my mattress to help keep me at the optimal temperature. Body temperature is key for sleep and a struggle for a lot of women my age especially. Sleep Eight, ChiliPad, and BedJet are a few options to consider.

8. You know I love my cold plunge. I went 3 weeks without it during this move and it almost killed me. (I was not sleeping well at all.)

9. My level of STRESS plays a role in every other aspect of my wellness, including sleep, and my level of stress is directly tied to my level of thinking so I pay a LOT of attention to my thinking.

10. I’ve not been journaling as much lately but miss it and plan to get back at it. It’s a real form of self-love in my opinion. Just writing to yourself, about yourself, getting to know yourself. 🥰 It’s like a conversation with your best friend… you!

11. It’s REQUIRED that I spend time with and for myself. I indulge myself. I look for ways to make myself happy. I don’t just take care of everyone else in this house. I make it a priority to take care of me too. I listen to what my body wants and needs. I treat myself like the princess I want to be, instead of waiting for anyone else to do it for me.

12. I am a big lover of nature and the outdoors. A good hike to me is therapy.

13. I do not slather myself in sunscreen every time I step outside. I try to always put it on my face, but I’m ok with some sun and the vitamin D it provides.

14. Since our move, I’ve enjoyed a lot of mornings outside watering plants, watching the sun come up. Getting low level sun in your eyes is a great to set your circadian rhythm. (It will actually help you go to sleep easier at night.)

15. Despite our busy schedules, I’ve been finding little moments for one on one time with each of the people living under this roof. It doesn’t need to be a 15 minute conversation. I just search out little moments of connection… a hug, a “How did you sleep?” and really listening to the answer, or sharing a joke. I seek out opportunities to remind them, I’m still here for you despite your growing independence and our full lives. You are important to me.

16. We share meals together (despite our busy schedules) and these are the BEST, because there’s actually time for real conversations. They’re also often more healthy than our dinners on the run.

17. This brings us to NUTRITION. It’s rare for me to eat a meal without a big dose (30+grams) of protein in it.

18. I don’t eat a lot of sweets but I’m LOVING all the palisade peaches this summer. I eat strawberries, blueberries and now have my very own apples, pears, and blackberries (YUMMY!) and will sometimes even top them with whipped cream. But if I do this, it’s dessert… after a meal that included vegetables and protein.

19. While on the topic of blood sugar, every afternoon (or while I’m making dinner) I drink a club soda (or sparkling water) with a tablespoon of apple cider vinegar in it (sometimes I add lemon too).

20. Another trick for regulating blood sugar is AntiSpike created and sold by the Glucose Goddess. You’re supposed to take it before your highest carb meal. I forget to take it as I don’t eat a lot of carbs generally.

21. I start my day with a lot of water.

22. I don’t consume my caffeine for at least 45 minutes after waking up unless I’m working out first thing.

23. I take a lot of creatine. 5 grams/day is the recommended amount for building and maintaining muscle but after reading about creatine’s benefits for our brains I started taking 15-20g/day. It was especially helpful during the move when I was not sleeping as much as I should. Thorne is my new favorite brand.

24. For my overall vitamin, I still take AG1 sometimes but have been taking more Gruns lately. Nadia hated the taste of the kids’ one but Izak and I have been loving these gummies.

25. I’m still using up what collagen I have but I’m less convinced of it’s benefits lately as far as hair, nails and skin goes. There has been some research to suggest taking some after a workout (in addition to regular protein) helps repair us better but the proof for its benefits otherwise are suspect at this point.

26. I still take Armra colostrum almost daily. The kids have not been so good about taking theirs and Nadia has already missed 2 days of school and Izak is fighting something now. I do think it helps our immune system.

27. Another supplement proven to improve your immune system (and has many other benefits) is L Glutamine. I need to start Nadia back on this. 5 g/day is the suggested dose but Dr Rhonda Patrick from Found My Fitness gives her child 10 g/day and swears by it.

28. I’m a big fan of BodyHealth’s electrolytes, Perfect Aminos, Gut Restore and BodyCalm. I think this link will get you a discount if you want to try any of them.

29. None of these supplements are more beneficial than just eating real, whole food. And nothing is more detrimental to your health than consuming highly processed foods (hint, shop around the periphery of the grocery store).

30. It’s a requirement for me that I love every bite I consume. If I don’t like the taste of something, I’ll spit it out.

31. On a scale of 1-10, with 1 being starving and 10 being stuffed silly, I feel best around a 3-4. My brain works better there.

32. I also sleep best at a 3-4. Going to bed on a full stomach is more detrimental to my sleep and recovery than alcohol.

33. I don’t drink much anymore. If I do consume alcohol I try to do it mid-afternoon (before dinner). And I rarely consume more than 2 drinks in a day anymore. Sleep is just too important to me.

34. I try to eat in a peaceful setting. Sometimes I throw a bar down in the car but I find my level of distraction makes a difference in almost everything I do – not just eating.

35. My ENVIRONMENT matters. Clutter makes me crazy. I am MUCH more at peace when my surroundings are in order.

36. I had an organizer help me set up parts of my house when we moved in and she made ALL the difference in helping me create the flow I didn’t even know I needed. Elsa from Awakened Home has helped us before and she is AMAZING.

37. I’m looking at each space in my new home and making it as efficient and comfortable as possible. I’m trying to eliminate steps I do every day by setting things up efficiently.

Ex: Every day I drink a concoction in the morning with several ingredients (most mentioned above). Instead of opening 6 containers each morning to make the drink, I make a week or more’s worth at a time and store in individual containers in our breakfast nook.

38. When I go through the trouble to cook, I intentionally make too much so I have leftovers. (Why cook three times when you can cook once?)

39. I spend a little extra on groceries that make my meal prep and healthy snacks easier (precut veggies, individual servings of guacamole, etc).

40. I spend money on my health in general. Good food and supplements, but also Functional Medicine and good Physical Therapists.

41. Having more than one good PT is important to me. Sometimes a second opinion can save me a LOT of struggle, therapy and pain. And at my age, I have to work to stay in the game and not on the bench.

42. I listen to my body and know the difference between the pain of hard work and pain from my body falling apart. I embrace the former and address the latter, quickly and whole-heartedly.

43. EXERCISE in general is obviously a priority for me. I lift (heavy) weights more than I do cardio these days.

44. I workout with friends.

45. Some workouts don’t feel like workouts (IE tennis, hiking).

46. Some are REALLY HARD workouts that suck.

47. I don’t workout every day anymore and I look forward to each workout.

48. I actually look forward to every day. I love my life. I love my morning routine. I love going to bed at night. I don’t love everything in between but I do love most of it!

49. This comes from gratitude. It’s easy to practice gratitude when I have it this good, but I think it’s a key that many are missing. Focus on the GOOD.

50. I believe in God. I believe HE knows what’s best for me and that I am actually NOT in control of much. I try to control what I can, and leave the rest to Him.

51. My days are filled with passion and purpose. I feel valuable and valued and I like who I am.

I hope this for each of you. I hope I didn’t bore you with this list and I hope you take one thing that might add value to your life and implement it today. 😘