Yawnnnnn. Heavy eyelids. Distracted thinking. Hard to focus. No motivation.

Sound familiar? We've all been there. That groggy, can't-quite-pull-myself-together feeling. Another bad night of sleep.

And unfortunately, as we age … it just seems to get worse for many of us. A good night's sleep … something that we always took for granted … now becomes somewhat elusive.

We know that when we skimp on sleep, we're not just feeling tired; we're compromising our overall well-being.

Emerging research is revealing the profound impact of sleep deprivation on our bodies. From increased risk of chronic diseases to impaired cognitive function, the consequences are far-reaching.

If there’s one thing I’ve discovered in my own health journey, it’s that mindset is the cornerstone of creating our best self.

It’s where I begin with every client in my Creating Your Owner’s Manual for Health course—before diving into the specifics of nutrition, exercise, sleep, and stress.

Why? Because our thoughts shape our reality. And by tuning into our bodies and minds, we can uncover what truly nourishes us.

Paying attention to how we feel— whether energetic, sluggish, happy, or stressed—provides clues about what works, for each of us. This self-awareness empowers us to experiment with different lifestyle factors.

Additionally, being mindful in the moment enables us to make better decisions. By considering our options with clarity and intention, we can choose actions that align with our overall health goals.

If there’s one thing I’ve discovered in my own health journey, it’s that mindset is the cornerstone of creating our best self.

It’s where I begin with every client in my Creating Your Owner’s Manual for Health course—before diving into the specifics of nutrition, exercise, sleep, and stress.

Why? Because our thoughts shape our reality. And by tuning into our bodies and minds, we can uncover what truly nourishes us.

Paying attention to how we feel— whether energetic, sluggish, happy, or stressed—provides clues about what works, for each of us. This self-awareness empowers us to experiment with different lifestyle factors.

Additionally, being mindful in the moment enables us to make better decisions. By considering our options with clarity and intention, we can choose actions that align with our overall health goals.

Gut health. It's everywhere these days. From kombucha commercials to celebrity endorsements of probiotic supplements, keeping your gut happy seems to be the new health craze. But beyond the buzzwords and trendy diets, what exactly is going on down there? And more importantly, does it truly matter?

Most importantly, optimizing our gut health is critical to preventing disease. It houses most of our immune system … so maintaining the integrity of our gut, and our gut lining, is essential to staying healthy.

Most of us know E.B. White as a prominent children’s author, famous for Charlotte’s Web, Stuart Little, and The Trumpet of the Swan. However, he was also a prolific essayist, spending his career writing for The New Yorker magazine.

As I sit with his book, I realize it is ripe with meaning and applicability to today’s world. His writings from the pre-WWI and WWII eras are so relevant to today. They remind us of the importance of holding onto the vision of what this country means to us all—especially our freedoms.

In the tapestry of freedom woven by our forefathers, the threads of individuality intertwine with the strength of shared purpose. We cherish the right to forge our own paths, to think for ourselves, and to make choices that shape our lives.

Summer's here, and the temperatures are soaring!

As we sweat it out, staying hydrated becomes even more crucial.

If you follow me on Instagram, you know that I teed up a HYDRATION CHALLENGE for this week. Hopefully you will join the Hydration Challenge as well, tuning into just how much hydration you're getting every day, and making sure that it is enough.

We all intuitively know how important it is to drink enough water … but do we really know how much we should be drinking, and WHY it is so essential to our health?

Well, let me tell you. There's lots of interesting things to know. 🙂

When it comes to exercise, or movement as I like to say (because it sounds a little less intense), it’s easy to feel stuck.

1️⃣ Maybe you don't have time …
2️⃣ Or feel like if you can’t find an hour to do some intense workout, it’s just not worth it …
3️⃣ Maybe you don't know where to begin, or what to do, or how to do it…
4️⃣ Or it's just not fun (and sometimes boring)…
5️⃣  And a lot of the time, you're just too exhausted to do anything.

Many of you shared with me at the beginning of the year (the traditional “it's a new year and I'm going to start up a new routine time of year”) that these are some of the major roadblocks when it comes to exercise.  

So often when we're trying to start a new habit … whatever it is … it's important to ask ourselves why accomplishing this new habit is important. Think about your “why," and write it down.  It is compelling and motivational to understand exactly why doing something is important.  

The more we know, the better equipped we are to take the right actions.

So let’s explore the world of rice - that grain that so many of us love - rice.

And probably consume regularly. But there's a problem with rice that you may be unaware of.

Rice is the single biggest food source of inorganic arsenic.

According to PUB MED/National Library of Science, arsenic is a known human carcinogen, and has endocrine system disrupting properties, which can be associated with developing diabetes, among other chronic illnesses.

I recently wrapped up my course “Creating your Owner’s Manual for Health” - and as always, it’s the segments on nutrition - exploring the power of food - that most strongly resonate with everyone.

Because when you think of the powerful benefits that the food we eat delivers, the billions of chemical processes that the food we eat triggers, and all the ways our food is health protective … you take notice.

Take in the following powerful observation from Dr. Mark Hyman:

What exactly is "the thing under the thing??

Well, I’ve honestly been thinking about it all week.

It started with a conversation with two coaching colleagues about the impact and art of transformational coaching, where the concept of "the thing under the thing" emerged.

And while fine-tuning my course content for my Create your Owner’s Manual for Health class this week, I continued to think about “the thing under the thing” as a discussion on chronic stress took center stage, emphasizing how imperative it is to tackle what's in our head effectively.

Too often, we allow issues to simmer, leaving them to fester, which can leave us feeling paralyzed, trapped in a mental traffic jam.

Have you ever found yourself wrestling with a problem, feeling as though you're trying to untangle headphones in the dark? Or waking up with a persistent cloud hovering over you, unsure of its origin?

Controlling the sun may seem like an impossible task, but in our daily lives, we wield that power.

Just as the sun's warmth and magic uplift us, we have the ability to infuse our days with sunshine, irrespective of external conditions.

Yet, amidst this pursuit, we often face a blizzard of thoughts within our minds—darting, fleeting, and sometimes immobilizing. This evolutionary bias towards negativity, while once essential for survival, now burdens us with unnecessary stress.

According to the National Science Institute, a staggering 80% of our thoughts lean negative, perpetuating a cycle of stress and anxiety.

However, we hold the key to breaking free from this pattern. By choosing our thoughts deliberately, like selecting our daily attire, we can significantly impact our mental and emotional well-being.

Freeing yourself from inactivity is imperative in our modern age, where sedentary habits have become ingrained in our daily routines.

Whether it's spending hours commuting, being chained to a desk and computer at work, or indulging in prolonged screen time, modern conveniences have inadvertently led us down this path.

The level of inactivity that most people experience every day is simply not conducive to good health.

As someone who also grapples with these challenges, I understand the struggle firsthand. Caught up in the demands of writing, researching, and meeting with clients, I often find myself glued to my desk for hours on end.

It's only when I finally push back and stand up that I feel the physical toll – stiff neck and shoulders, achy hips. Yet, amidst the pressure to maximize productivity, it's essential to recognize the sacrifice we make by neglecting our bodies.

f you find yourself saying …. “I should have" … “I could have” …"or I would have" … stop, and take some moments to think about you, and where you are now and where you want to go.

It's about creating your vision - that vision of your “ideal” self - that vision that makes you feel satisfaction, happiness, contentment, accomplishment. In short, activating your plan for personal growth, with the reward being fulfillment.

Life's too short to minimize that reward.

Health … is … complicated.  Or, at least it can be complicated.

Especially if we're confronted with a chronic disease.  

The best approach?  Being committed to “the work” of staying healthy, and hope that we never face a complicated diagnosis. 

In other words, “the time to fix the roof is when the sun is shining.”

The work is a simple formula: awareness followed by action. Our long-term health hinges on recognizing the importance of proactive measures and implementing lifestyle changes.

Regrettably, our healthcare system predominantly focuses on treatment rather than prevention. The emphasis lies in waiting for illness to strike rather than promoting proactive health measures. 

Dr. Peter Attia, in his book OUTLIVE, highlights "the four horsemen" of disease, responsible for 80% of deaths in individuals over 50 who are non-smokers: 

- Heart Disease

- Cancer

- Neurodegenerative Disease

- Type 2 Diabetes

Type 2 Diabetes is the foundational disease of the other three - meaning if you have Diabetes 2, you are at higher risk of the other diseases developing.

Health is more than just physical; it's a mindset.

Sometimes, however, our mindset can become limiting. We might feel constrained by notions of aging or believe that certain opportunities have passed us by due to perceived limitations.

Society and even medical professionals can inadvertently reinforce these beliefs.

I recall visiting a Rheumatologist in my early forties due to joint pain, particularly in my knees and elbows. While I suspected a possible tick bite (which was later confirmed), my doctor remarked,

"Well, you are getting older. Aches and pains are part of the aging process."

This statement felt disheartening and somewhat insulting, as age shouldn't dictate our capabilities or define our potential.

Everyone starts at a baseline, and with the right commitment, one can embark on new endeavors at any age.

How often do you breeze through your annual physical without giving it much consideration? You might think, “I'm feeling pretty good, I'll see if everything checks out, and then I'll be off for another year.”

I confess, this has been my approach for a good part of my life.

I share this story with clients often, as it illustrates the concept of “owning our health,” a concept that I'm passionate about. 

Starting about eight years ago or so, the recurring narrative at my annual physical was that my cholesterol was creeping up.

Each time, I'd ask my doctor for advice, and the response was consistent - eat well and exercise.

Given that I felt like I already followed these guidelines, I honestly wouldn't give it too much thought, and I'd swiftly resume my usual routine.  And I would walk into my annual physical a year later, and the same storyline would replay.

It never occurred to me to pause and reflect on potential changes to my eating habits, or really think through my exercise routine.

It's the day after Valentine's Day, so I'm naturally thinking about LOVE.

And thinking about LOVE, I'm reminded of a favorite quote of a cousin-in-law of mine, who was the type of person who lived large, always seized the day, had an insatiable curiosity, and could easily drop a Shakespeare quote into an otherwise mundane conversation.

So when I learned of his favorite quote, and knowing him, I was preparing myself for quite an erudite phrase … something profound and complex that I would really need to think about.

But instead, it was a simple quote … a quote that I thought I didn’t need to think about.

But do you know what? I’ve been thinking about it ever since.

While you know I'd much prefer to write about something that will put a smile on your face, I feel like lately I just keep coming across articles, books and podcasts with news on our toxic world.

So I figured I should address it.

It is a critical topic that impacts us all—the complexities of the world we navigate every day.

And while it's not the cheeriest subject, understanding it empowers us to make choices as informed, conscientious, smart and intentional consumers.

So let's get into it.

The Big Picture: A Toxic Load

In the past century, our country has seen an explosion of new chemicals —around 100,000 to be precise — present in various products.

Shockingly, most of these chemicals remain largely untested and unregulated, contributing to what experts call our "toxic load." This is particularly concerning given that babies born today carry an average of 200 toxins in their blood.

I like thinking about lifestyle habits …

Because, you know, it's our habits that make us who we are.

And it’s our habits that can make a huge difference in not only how we feel today, but our health trajectory.

I’d like to share a quick story.

The other day I was at a small gym that focuses on strength training. One thing I like about it is that it merges the idea of personal training with a community who is working together on their own personal goals.

I recognize that having a community of support, vs. me trying to figure it out on my own, is crucial to my success.

So up to six of us are working through the same routines at the same time, but obviously the weights are individually customized.

The ongoing casual banter, an energetic and fun trainer, and loud music certainly kick up the energy and motivation to get through a few routines. I leave feeling accomplished and happy that I’m making progress on a goal that I set for myself.

I also remind myself that building strength, stability and balance is one of the most important things I can be doing for my long term health.

But let me get to my main point here.

As we’re in the middle of a set, a guy across from me casually mentions the fact that about a year ago he was a hundred pounds heavier and confronting a diabetes diagnosis.

Fast forward to the present - he had recently left his doctor’s office, with no diabetes markers identified, and off all of his diabetes meds.

Longevity. It’s not something we think too much about when we’re young.

In fact, when we’re young, we just want to get older. And when we’re “old,” we just want to be young again.

Those middle years creep up fast … and come with the realization that we’ve perhaps lived more than half our life.

So logically, at this point in time, the idea of longevity might be something that enters our brain a bit more frequently.

And really what we all want is to live as long as possible, in a way that feels good and healthy.

Unfortunately, reality is harsh. Aging is the biggest risk factor for every chronic disease.

The statistics are staggering - 80% of adults over sixty-five have one chronic disease, and 77% have two chronic diseases.