37 Health Habits & Lessons I’ve Learned in 37 Years
As I celebrate my the beginning of of my 37th trip around the sun I wanted to share 37 health habits and lessons that have been truly impactful in supporting how I show up everyday as a woman, mom, friend, coach, business owner, and ultimately, as my best self.
These habits and lessons encompass nutrition, movement, hormonal health, lifestyle, and mental/ emotional health. We are holistic beings, so while I have separated these lessons into 5 broad categories, they all impact the body and mind in a multitude of ways.
Some of these lessons took years for me to learn, and I some are still more challenging than others. All 37 have been part of my lived experience, which is unique to me. I hope some of these resonate with you or give you inspiration and permission to make a tiny shift in your health and wellness journey.
Here’s to 37! Let’s go!
Nutrition
Hydrate First
Our bodies are mostly water, and I can feel it immediately when I’m not drinking enough from experiencing energy dips and brain fog to sluggish digestion.
I aim for about 88 oz (11 cups) per day and anchor it with a non-negotiable: 24 oz of warm lemon water before my coffee every single morning. It’s a cozy ritual that ensures I’m hydrating after a night of sleep before jumping straight to caffeine.
Eat before caffeine
This sets my body and hormones up for success. Even eating something small, like a hard-boiled egg or sipping on a protein smoothie is beneficial on the mornings when I am not super hungry. It also helps me to not feel jittery or anxious, even if I am having a decaf or half-caf coffee.
Audit caffeine consumption
If I’m not paying attention, I end up drinking way more coffee and way less water, which impacts my sleep and how I feel throughout the day.
Protein is foundational
Protein is literally the building block of the body. It is required for muscle growth, immunity, hormone production, and nearly every single biological process in the body. Personally, I aim to get about 100 grams of protein per day, broken up into 25 - 35 gram servings throughout the day. It’s also ok when I don’t reach my daily protein goals because it’s about progress not perfection.
Healthy fats are not optional
Healthy fats are essential for fat-soluble vitamin absorption, satiety, hormone production, and nervous system regulation. As someone who tends toward anxiety, I’ve learned to lean on fat-rich foods as a genuine mood and nervous system support strategy. My favorites include avocados, nut butters, seeds, eggs, olive oil, and fatty fish.
Fiber matters more than you think
Fiber is critical for gut health, digestion, regularity, blood sugar balance, and hormone clearance. I can feel it when I’m not getting enough because my digestion slows and I don’t feel my best.
Eat a variety of plants
I love to eat a variety of plants for a diverse array of phytonutrients, fibers, and flavors. It’s fun to make a game of it, especially if you have young kids, like me.
Here are my tips:
I love to add fresh herbs like parsley and cilantro to meals.
Sneaking in extra veggies or seeds into smoothies is another go-to technique.
Picking up unfamiliar produce at the grocery store is always a fun adventure. Last week my husband picked up something (we don’t know what it was). We tried it raw and realized it needed to be cooked, so I roasted it, and it was delicious!
Sometimes not eating enough sabotages more than just weight goals, but also hormonal health and energy levels. I have experienced this many times. Sometimes life it busy, so to make sure I am fueling properly I often plan ahead, whether I am looking at the calendar to plan dinners for the week (hello kids activities and events) or packing food to take with me, so I don’t get hangry.
Easy lifts include protein bars (current favorites include Paelovalley Superfood bars & IQ Bars), whole fruit (bananas or apples), nuts, or a protein shake. If I am bringing a cooler with me I might make a smoothie to sip on later too or pack some Greek yogurt or cottage cheese with seeds and berries.
Reassess your relationship with alcohol
I have not had alcohol since August 25, 2023 (nearly 3 years ago). I didn’t set out to go sober, but I started to take note of how alcohol made me feel. On August 25, 2023 I had one glass of rosé while enjoying a lovely French dinner with my husband. I intentionally chose to have it, and I also noticed that my sleep was less than ideal, so I decided to say good-bye to alcohol for now. I feel great and have no regrets.
This is not meant to judge or criticize. I just want to share my lived experience and what is currently working well for me. I also want to caveat that at some point in the future I may decide to have alcohol again.
Savor the treat
Instead of scarfing down the vegan (and gluten-free) oatmeal chocolate chunk cookie I love from my favorite local bakery, I have learned to slow down and intentionally enjoy each bite! It makes eating the treat more enjoyable and I am grateful for the moment of pause. ( I actually had one before finishing this blog post!)
Movement
Lift heavy
Lifting heavy weights is so empowering. It makes me feel strong and I can see the progression in my strength. I have clear muscle definition and I am in the best shape of my life thanks to lifting weights 3 times per week.
As an added bonus, muscle is the organ of longevity. It helps with blood sugar regulation, bone health, joint mobility, and mental health.
I have been able to heal quickly from a few injuries due to having sufficient muscle mass. Muscle mass is important as I age. I embrace aging, and also want to be active for my entire life, so lifting heavy weights is a must for me.
Stretch and do mobility work
Flexibility is just as important as strength. I love to end my heavy lifting sessions with 5-20 minutes of stretching to support muscle recovery and to calm down my nervous system.
Do Pilates
It is incredibly helpful for core, strength, and mobility. It compliments strength training and supports my mental well-being. This past year I began to incorporate Pilates into my workout routine 1-2 days per week. It continues to challenge me and benefit my body. Plus, I am grateful for the community and new friendships I have made!
Walk more than you think you need to
Walking is probably the most underrated form of exercise. I try to walk 2-3 days per week. It helps my mental health, supports blood sugar regulation, and it brings me joy!
Health & Hormones
Blood sugar balance is foundational - not a trend
When I started getting routine blood work in my late 20s, my fasting blood sugar was almost always above 100. I was active and healthy, so I was confused that my blood sugar was always elevated. It wasn’t until I was diagnosed with gestational diabetes during my first pregnancy (at age 28) that I began to dive into nutrition and how what I was eating impacted my blood sugar.
With support from a nurse on my care team, I was able to to manage my blood sugar with nutrition and exercise. For me personally, I walked a lot! I mean I walked after lunch and after dinner nearly every day. I dialed in my nutrition focusing on proteins like eggs, yogurt, cheese, nuts, and chicken. Most of my carbohydrates came in the form of vegetables. If I wanted to have fruit or a sweet treat I made sure to pair it with protein, and then I moved my body. With these strategies I was able to manage my blood sugars without insulin or medication, and I delivered a healthy 6 lb 8 oz baby girl 5 days before her expected due date, without any complications.
This was the beginning of my blood sugar fascination. If I had not been diligent about my blood sugar I could have put my health and the health of my baby at risk. This is just my own journey to share.
Nutrition and lifestyle really do make all the difference
I have experienced it in my own health as well as the health of family, friends, and clients. Focusing on nutrition has helped me in several instances. Dialing in my nutrition helped me regain my menstrual cycle after amenorrhea, helped me maintain healthy pregnancies, and improve my thyroid anti-bodies, in addition to other metabolic markers.
As a reminder, we are all bio-individual and unique. The strategies that work well for me and my body may not work for you and your body, and that is ok. This is why I like to take a partnership approach when working with clients, so that you are equally involved in the decisions and strategies we create to help you achieve your ultimate vision of health and wellness.
Get outside every day
Fresh air is life-giving, even when it is cloudy! There is something magical about being outside, even if it is for just a few minutes in the dead of winter or the peak of a hot, summer day. I try my best to get outside to support my hormonal health, my circadian rhythm and my mental well-being.
Supplements support nutrition - they don’t replace it
Supplements are meant to compliment nutrition. They are intended to fill in the gaps or offer additional support when a deficit is present. They are not meant to be a replacement for nutrition and lifestyle choices.
Breathe
I tend to hold my breath when I am feeling stressed, or rushed, or anxious. I have to literally remind myself to take a deep breath. This is critical for nervous system regulation. It is important to calm my body, lower my cortisol, and reduce anxiety or tension. By breathing I am able to slide into a parasympathetic state, which is supportive of digestion, hormone health, and blood pressure.
More is not always better
This is a lesson I continue to work on. It seems the American mentality is to want more and to push hard; however, I have learned that this is not always the case. For example, with my workouts I often want to push my body to it’s limits, but this is not always beneficial for my physical body or my hormonal health. I continue to be in communication with my body every day. Some days my energy is high and I can push harder, while others days my body craves gentler movement. Both are ok, Neither is better than the other, and I am learning to be ok with that. The same is true for nutrition, parenting, and even work. Some days I am capable of going above and beyond, and other days 50% is the best I can do. And that is ok!
Build a morning routine
My morning routine is fairly straightforward but it sets the tone for the day. My morning routine consists of waking up, tongue scrapping, brushing my teeth, and taking my thyroid medication. Then I throw on an oversized sweatshirt, light my favorite candle, and meditate for a 5 - 10 minutes. If I feel called, I might journal too. Then, it’s usually time to get my kids up or jump into the morning hustle and bustle of making breakfasts and packing backpacks before getting my kids to school on-time.
Establish an evening routine
It sets me up for success the following day. My evening routine is simple and consistent. After the kids are in bed, I change into pajamas, take out my contact lenses, and wash my face. Then I head downstairs to hang with my husband for an hour. We might watch a show, or talk, or just sit together and read while sipping on herbal tea. I usually head back upstairs about 1 hour before I want to be in bed. This gives me time to water pick and brush my teeth, moisturize my face, check on my sleeping kids, and climb into bed with my book. I read at least one page in bed, even when I am exhausted, because it helps to settle my brain before lights out.
Prioritize sleep quality
Sleep is when the body heals, clears waste from the brain, consolidates memories, regulates hormones, and repairs tissue. I’ve found that everything from my patience, mood, anxiety levels, energy, and decision-making directly reflects how well I’ve slept. Eight hours of quality sleep is not a luxury. It’s a biological requirement.
Habit stacking works
It leads to consistency and habits.
One of my main habits is to drink 24 ounces of hot lemon water in the morning before my coffee. Not only is it a nice, cozy, and comforting way to start the day, but it also ensures that I am hydrating after a night of sleep, before jumping straight to caffeine.
Another habit stack for me is to take a walk while chatting on the phone with a friend in the spring, summer, and early fall, when the sun sets later.
Define and honor your boundaries
Boundaries are not restrictions. They’re protective structures. I have boundaries around my phone, my social media use, my nutrition, and my movement. Not because I’m being rigid, but because I know how I feel when I hold them versus when I don’t. My boundaries exist in service of my energy, my health, and my capacity to show up for the people I love.
Rest is productive
Some days I need to re-frame the thought that I am a failure for being tired and remind myself that I am worthy of rest. I may ask myself, “have I rested enough to work effectively?” This simple mindset shift has made all the difference.
Progress over perfection
All or nothing thinking can get me stuck in a spiral. Taking small steps forward every day leads to big results overtime. This is just as true in health, wellness, physical activity, parenting, building a business, or financially saving for a goal like a vacation or a big ticket item. Imperfect action is better than not taking any action.
Go on adventures - big and small
Plan a big trip or try a new coffee shop! I have discovered so many hidden gems by being brave and taking an adventurous step to try something new. I have also met some really amazing people by being adventurous and taking a risk.
Mental & Emotional Health
Incorporating a gratitude practice has been such a beneficial mental shift for me. It has helped me to slow down and be present. It has helped me to learn from challenging moments and to find small pockets of joy.
When I first started my gratitude practice I would write down 3 things that I was grateful for every evening. Now that I have been in practice for several years, I tend to focus more on noticing and being present, without feeling the need to write it all out.
I have re-wired my brain to seek out small moments of gratitude, like when my 6 year old gives me a hug or my 8 year old steps up to help around the house without being asked. Or when my husband delivers a coffee to me. Gratitude has helped me to find meaning and connection in my daily life.
Meditate
This is huge. I have practiced various forms of meditation over the last 20 years. Slowing down enough to breath, think, and connect with my deepest thoughts in one form or another has been such a game changer for my mental and emotional health. I have been able to connect with my deepest desires, visualize my goals, and manifest my dreams. Meditation, like gratitude, brings me back to the present moment.
Journal
Sometimes I pair journaling with mediation and gratitude. Sometimes it helps me to put pen to paper and let my thoughts flow onto the page. We live in a digital world, but there is something about the analog act of writing that can help my brain to see things more clearly.
Prioritize connection
Relationships are foundational for my life. My husband and I strive to connect every evening, and this year we started planning monthly activity dates like pottery painting or a cooking class. These new and novel experiences have enriched our relationship and strengthened our connection. I am also trying to have more 1:1 time with each of my kids. It seems like in the last year I have really hit my stride and made some amazing, lasting friendships. I have an amazing handful of women that I feel connected to. We may not see each other all that often, but when we do, we pick up right where we left off. We can connect as women going on walks and coffee dates, or host each others families for brunch or dinner. This friendship connect has enriched my life in a multitude of ways.
Read more fiction
Getting lost in a good story is genuinely joyful. I read at night, and I’ve started carrying a book with me for the spare minutes like in waiting rooms, at school pickup, or a stolen five minutes in the car. Even a paragraph is a small reprieve from the busyness. I reach for the book instead of the phone. It’s been one of the simplest, highest-return habits I’ve built.
Laugh more
I tend to be serious, and as part of slowing down, I am focusing on laughing more and being silly. This means more dancing around the house and giggling when my kids say funny things! It means not being critical of myself or passing judgement. It means choosing joy and presence. In a way this is an exercise in self-love and self-worthiness. Laughter is so healing and joyful! I need regret laughing.
Trust your intuition
Intuition might sound woo-woo, but the evidence in my own life is undeniable: when I have a gut feeling and I follow it, things unfold in alignment. When I override it, I almost always look back and wish I hadn’t. When my body, mind, and instincts are in agreement, I’ve learned to listen. That trust has guided some of the best decisions of my life.
Prioritize yourself
If you don’t who will? Prioritizing your health, wellness, wants, and needs is vital to ensuring that you feel your best and that you are able to show up fully every day as the person you want to be. Communicating your needs to those around you is also important. Advocating for yourself with a partner, in a professional setting, or in a doctor’s office indicates to you and others that you matter!
Pursue your passions. It’s never too late
At age 30 I had been married for 3 years and was a mom to a 2 year old and a 6 month old. The world had just shut down because of COVID and I decided that I wanted to go back to school to pursue a Master’s degree in nutrition followed by a women’s health certification. I had been interested in nutrition since I was 19 years old and my women’s health fascination started when I was 26 and starting to think about my future family and pregnancy.
So I began to dream and manifest, and research schools and nutrition programs. It took a little bit of time, but in 2023 I took the next steps in pursuing my nutrition degree. I began the 2 year program with Bastyr University, which I completed alongside a 9 month woman’s hormone health certification through the Institute for Menstrual Health.
I am grateful for the support I had. I also think it was really valuable for my children to see me focus on things that I love. They continue to see glimpses of me working as I build my practice and support my clients, which is such a gift, and the best part of my job.
Looking Ahead
Thirty-seven feels like the year where everything is falling into place and working synergistically. Consistency and progress are always my goals. As my body and life circumstances change, my health habits will change. We are all evolving and doing our best. I am so excited to see what new lessons I learn this year.
If any of this resonates with you, I would love for you to share with me. Send me a quick email at hello@fertilityandflownutrition.com or a message via Instagram.
And if you are ready to incorporate any of these health habits with in a way that fits into your lifestyle, schedule an appointment with me! That’s what I am here for.