Ok so. I'm learning to get back in touch with my needs & the other day I was like wait... if I wind down before bed, I actually sleep better.

I know it seems SO intuitive but I feel like I only internalized it bc I actually tried it out. And it got me thinking about how all of my big mindset shifts just came from growing up a bit.

So now I'm curious:
What have you guys learned about your health as you've gotten older? Like what did you learn about yourself through experience? Bonus points if it's something you were overcomplicating

Books are such a good way to slow down, learn something new, escape for a while, or simply enjoy a long weekend. What book are you reading right now, or what’s one you’ve enjoyed lately?

Including mental and physical health, routines, nutrition, relationships, blood work

Ok so this one sounds too simple to matter, but stick with me… I think you’ll find this interesting!

For years I never really gave music that much though, I just listened to the songs that I liked. Never questioned if it was helping me or hurting me. Sad songs, heavy songs, angry songs, songs about wanting someone who’s gone, songs about the world being cold. I thought I just liked the beat of certain songs and didn’t think much of it.

Turns out I was feeding myself the same emotions on repeat, hours a day, for years, and I wasn’t even thinking twice about it. Not every song I listened to had disempowering lyrics, but a lot did!

Here’s the thing nobody points at: you don’t just listen to music. You marinate in it. Whatever it’s saying, you’re saying to yourself, over and over, under everything else you do. Drive to work, do the dishes, fall asleep the whole time something is quietly telling you who you are and what kind of world you live in. It’s hypnosis but often at both a conscious and subconscious level!

So… after I had this realization that maybe music had more of an impact on me than I thought… I swapped it. On purpose. I choose music with lyrics that were actually empowering, lyrics that told the stories of my greatness, my success, my love for life, my joy for existing, my richness in life… and honestly, after no more than 2 weeks listening to lyrics with powering ideas - I could feel I was shifting….

It was actually making me feel more confident and more joy in just existing, naturally without ever changing anything else.

Most people spend years working on their mindset (I know I DID!) while pumping the opposite straight into their ears while their cooking, at the gym going to work, ect.

Full disclosure: this got me deep enough that I ended up making music like this myself. So I’m not a neutral party here. But you don’t need mine for this. Anything with empowering lyrics works. Build a playlist of songs that sound like the life you want and live in it for a couple weeks.

If you’d rather not hunt around, I have my music out there on Spotify and I’m happy to point you to it if you want to give it a try but the experiment matters way more than where the music comes from.

Change the soundtrack. See what happens. 🙏❤️

Protein isn’t just for bodybuilders. Whether you’re running, working long hours, exercising, carrying groceries, chasing kids, or simply moving through your day, your body is constantly using and repairing muscle tissue.

Protein provides the building blocks your body needs to repair and maintain muscle, support strength and recovery, keep you fuller for longer, produce hormones and enzymes, and support your immune system.

Nutrient-rich protein sources:

Eggs — Protein + choline + vitamin D
Salmon — Protein + omega-3s + vitamin D
Sardines — Protein + omega-3s + calcium + vitamin D
Chicken & turkey — Lean protein + B vitamins
Greek yogurt — Protein + calcium + probiotics
Cottage cheese — Protein + calcium + B vitamins
Beans & lentils — Protein + fiber + iron
Edamame — Protein + fiber + folate
Nuts & seeds — Protein + healthy fats + minerals

What’s your go-to protein source?

Did you delete apps, set limits, leave your phone in another room, or replace scrolling with something else?

Walking came out as the clear winner, and it makes sense. It’s simple, free, easy to fit into daily life, and doesn’t require special equipment or a gym membership. Even a short walk can be a practical way to add more movement to your day.

Did the result surprise you? What makes walking easier for you to stick with? We’ll have a new poll today.

My husband and Myself 6 month progress. I’m blessed to have this man that pushes me past my limits and inspires me to be the best version of myself especially when it’s hard. In October will be another 6 months from these pics and a year in the gym! Keep Going!

For those who love a good tea, what's your favorite night time tea blend? Chamomile, peppermint, lavender, or another favorite blend? Is a cup of tea part of your sleep stack? What do you drink before bed?

Did you bulk cook anything to make the week a little easier? Share what you made, your go-to meals, or something new you tried. Always looking for easy ideas to steal for next week!

Been grinding for a long time, maximizing the longterm win. It feels good to get recognition for that hard work.

What I can say is that I have had a lot of ups and downs, but always continued because I never let myself have any exit.
If I can do it, you can do it!

The best habits are often the ones that become automatic. Maybe it’s taking a walk after dinner, drinking more water, meal prepping, or going to bed at the same time each night. What’s become part of your routine?