Before you add another ‘miracle’ supplement to your online cart, read this.
Lately, it seems that every time I open social media to scroll, it’s just a barrage of sales ploys: new face creams, new energy elixirs, new hydration potions, longevity supplements, hair-restoring miracles, blah, blah, blah… There is not enough money or time to try all this crap that somehow floods my Instagram feed.
But the worst part is, none of that junk works if you’re not already doing all the foundational things. And the real irony: if you’re doing all the foundational things, you probably don’t need any of that stuff anyhow!
At 49, I know that doing the same things I did when I was 30 won’t work anymore.
- I can’t skimp on sleep and hit a hard fasted workout the next morning.
- I can’t work until midnight and then just pass out. I can’t waste hours on a treadmill day after day to keep weight off. I can’t eat low-fat or high-carb and get away with it.
- There’s a lot I can’t get away with anymore.
When you hit midlife, the old tactics stop working. It’s easy to look for a panacea. We all want to just pop a pill or slather on a miracle cream to make us look and feel better.
The key to feeling great in midlife is not focusing on what you can’t do, but what you CAN do.
It requires a complete shift- a Vital Shift!
Midlife changed the game- it’s time to change your strategy.
Instead of adding more products to your cart, I’m here to share 7 things I do that have helped me streamline my regimen, lower my wellness spending, AND… feel great!
1-Protect my sleep
When my daughter was little and I was busy running my training studio, sleep was a luxury. But as the years have gone by, I find that a mere 6 hours is not nearly enough for me to function at the level I want to the next day. I end up reaching for more caffeine than is healthy. I end up daydreaming, or just losing my train of thought mid-sentence. I need to sleep- like well! A good night’s sleep means I wake refreshed, I have tons of energy to handle all the little fires that pop up through the day, and I don’t bite my kids’ or husband’s face off at the littlest things.
I know, the next question is, “But how?” Some of you are dealing with night sweats, racing thoughts, snoring spouses, etc. So, here are a few of my tips:
- Have an off switch: Stop checking emails. Don’t respond to work messages. Have a routine. I like to take my time with evening skin care, then I write in my journal. This gives me a moment to run through my day, think about all that happened, what I’m happy about, and what could have gone better. Then, yes, I do watch TV for a while, but only things that I enjoy and that help me NOT think about my life.
- Make the room dark and cool: Blackout curtains, fans and air purifiers are highlights of my bedroom. When I travel, I secure the curtains so that no light comes through. Think deprivation tank.
- Magnesium is your calming buddy: I take 200 mg of Mg in a maleate/L-threonate/glycinate combo, and top it off with a magnesium lotion rubbed into my feet (and any other achy spots) before bed. It not only helps my monkey mind turn off, but it also helps my muscles and body relax.
- Keep it quiet —or make it the right kind of noisy: I’m happily married. But we both snore, and sometimes sleep in separate rooms. Sometimes we sleep in the same room, and when we do, I put on white noise so that it helps my brain drown out the sounds coming from a few feet over. Whatever the combination of sound/silence you need to get your Z’s. Make it happen!!
- Don’t be a mouth-breather: Please. Using mouth tape is the easiest way to help you breathe through your nose. Doing so helps you naturally increase nitric oxide production and keeps your teeth and gums much healthier.(1,2) Don’t believe me? Ask your dentist what they think about mouth breathing… P.S. – Don’t use the expensive tape you find online – the Nexcare sensitive tape is the BEST.
2-Vary my workouts throughout the week
This seems like a no-brainer, but you’d be surprised how many people literally do the same workout 7 days a week! When you do the same thing over and over again (aside from making you insane), it also means you stop seeing results. Your body is the most amazingly efficient piece of equipment! You learn quickly how to do the same workout more efficiently and effectively. The key is to constantly surprise your body with new inputs in a methodical way. This will help your muscles grow in new ways and even strengthen your nervous system.
If you’ve read my book, Own Your Wellness, you already know how to do this: progressively load your workouts, vary them, and evolve them throughout the year. For the rest of you, here is a simple framework to use for general fitness:
- Lift heavy things at least twice per week, and not in the same way each time. So if you’re doing 2 or 3 resistance training sessions per week, have one where you’re focusing on pushing movements (pushups, presses, sled pushes, etc); the next would be a pulling workout (rows, deadlifts, pullups); then the last workout might incorporate more rotation and sideways movements (lateral lunges, woodchops, windmills). For further details, grab a copy of the book and flip to the “Move” chapter. You can also access some great workouts I put together here to get started.
- Get some high-intensity intervals twice per week: This can be a traditional Tabata-style workout (20 seconds on; 10 seconds off for 8 rounds), or it can be playing singles tennis, running up the hills on your usual hike, or just playing with your puppy or kids outside. The whole point is for a short while going ALL out- like panting- then letting your breath recover, and then doing it all over again. This trains your heart to be more resilient and efficient- plus, it totally revs your metabolism.
- Go for a longer cruise once or twice per week: These are your more moderate-intensity longer bouts of cardiovascular exercise- ideally outside. You should be breathy but able to enjoy a conversation. These longer bouts are good for overall circulation, mood-boosting, and building endurance.
That’s it, folks- not more. Which brings me to my next point.
3- Recovery is a requisite, not a failure
Good Lord, I wish I’d figured this one out about 20 years ago. So, so, so many hours spent lifting weights, punishing myself on the cardio machines, then working long hours on top of it all. I never got to actually SEE the results of my efforts.
The real magic of working out doesn’t come from the efforts in the gym- it comes from the recovery. When you let those newly shredded muscle fibers fully recover in the following 24-48 hours, they fully repair and come back stronger! That’s when you start to see those shoulders pop, those quads get defined, and the jiggle starts to tighten. It’s literally magic. So don’t waste all that work you put in- be patient and watch your body change!
4- Fiber, protein, and fat are the basis for ALL my meals
When you focus on these three things: fiber, protein, and fat, there’s almost no way to eat badly. It doesn’t matter if you eat vegetarian, low-carb, Paleo, whatever. It works regardless. And when you focus on eating these elements of your meal first- before any kind of starch- you’ll be blown away at how easy it is to finish when you’re full, and not overeat. And while I’m on that point, please, for the love of all things holy, GET FULL! It’s okay. You know what happens when you eat enough to get full? You stop thinking about food, and don’t snack. It’s magical!
For example, instead of having eggs and bacon for breakfast, you might have a cup of leftover veggies sautéed in olive oil, scrambled into your two eggs, topped with your favorite cheese, some microgreens, some hot sauce, and a side of berries. That kind of meal will keep you full for many hours after.
Or for dinner, instead of pasta with meat sauce, maybe try chickpea pasta with the same meat sauce, plus sautéed mushrooms and spinach, topped with grated Parmesan.
I can hear your protest now, but what about “healthy” fats? Well, sure, some fats are healthier than others, but the reality is that saturated fat is NOT the devil we have made it out to be. As long as you’re avoiding most processed and fried foods, I’d just focus on making your meals delicious!
5- Get sunshine and movement first thing in the morning
One of the more addictive habits I started doing a few years ago was a mini morning salutation. When I was struggling to get my sleep on track, I learned that exposing your eyes to outdoor light upon waking can help realign your circadian rhythm. So now, when I roll out of bed and let the dog out, I step out with him, plant my feet in the grass, and do 4 or 5 standing stretches while looking up into the sky. When getting outside isn’t an option, I just get right up to the window and do my routine.
I LOVE it! When I can’t get out, or life gets in the way, and I somehow forget, I just feel off. Seems silly, I know, but that moment of grounding, of just greeting the day with some fresh air and blood flow, is the perfect way to start.
6- Enjoy the silence
This is my newest and favorite health hack. I found myself, in the last few years, filling every moment of the day with input: podcasts, audiobooks, news in the background, and on and on. Aside from showering, I was basically consuming information or entertainment. all. day. long. Ridiculous.
What I forgot was that some of my best ideas, clearest insights, and greatest creativity come when I’m quiet. Not learning, assimilating. Not being entertained, being present. Letting my mind wander, bouncing around ideas, and finding the throughlines is remarkable. It’s almost like my mind works better- duh!
While I still listen to my fave news pods in the morning and probably one health pod in the afternoon, I no longer spend every moment filling the silence. I walk my dog with no sound- just the world around us. I even do a little laundry and the dishes without distraction. And you know what, it is wonderful.
7- Waaater!!!
I saved this for last, but it’s the MOST important of them all. I’m not talking about just trying to get 8 cups a day- who cares. That’s a made-up number anyhow. I’m talking about actually hydrating. Here’s how I think about this:
- Start each morning with a full glass of water. You likely didn’t drink much liquid in the hours before bed, then (hopefully) slept a good 8 hours. So upon waking, you are totally dehydrated. What I recommend is that you go to bed taking a big glass of water. In the morning, before you get up and start brewing coffee, down that thing- whatever is left. Think of it as an inner bath first thing in the morning. This also resets your thirst for the rest of the day. You’ll end up just craving water. So instead of counting glasses of water, just focus on having some available.
- Absorb the water you drink. If you’re just opening your throat and downing a bottle of spring water, it’s quite literally going to go right through you. Instead, try adding a grain or two of quality sea salt (1-2 grains per 8oz). It shouldn’t be enough salt to taste, but to remineralize it. We need those minerals to help the water actually get into the cells instead of just leaving, making you take nonstop trips to the toilet. Yes, you are welcome to use electrolytes or mineral waters, but the whole point is that you should absorb the water you drink.
- Thirst can feel like hunger. If you haven’t been consistently hydrating, you may find yourself craving a snack, maybe something a little salty or crunchy. But maybe you’re just thirsty. It’s a good idea to check if that’s the problem before you indulge.
Is this all I do? No, of course not. But this is a good short list of things that have really helped me. I feel less overwhelmed, rested, more centered, and most importantly, happy!
What do you do on a daily or weekly basis to help support your health goals? I’d love to hear from you! Feel free to leave a comment or even set up a complimentary strategy call with me. I’m happy to help you dial in your own efforts and make YOUR VITAL SHIFT.
Time to change your strategy and make your shift,
~DD Forrest
