I wasn't getting nearly enough protein and it feels like I have lost a lot of muscle, so I made a breakfast habit instead of skipping breakfast: a smoothie of milk (or 8 oz.plain yogurt when funds allow), 6 oz. of fruit, and a couple of scoops of protein powder (net 30g for the powder). It tastes awfully sweet. In addition to the sugar-mitigating protein, I am going to add a tablespoon (or two) of flax meal.
I am 75. Your substack is waking me up to what I have done to myself, and the fact that I had felt like the engaged part of my life was over, and now was just for finding easy, low-effort things to do with my time until I die. I am seeing that this is a decision. The first 5 micro habits are now established. Breakfast too, and last night I started some strength-building exercises. Right now only 3, 5 reps each, and next week I will start adding reps. Go me! Without your substack this never would have happened.
This made my day. Truly. What a powerful shift you’ve made, from drifting to deciding. Your breakfast habit and strength reps are more than routines… they’re proof you’re not done growing. Go you, indeed.
Hi, your 75 y/o student reporting in. Let me tell you what changes I have seen in only 3 weeks.
1. I don't take 40 mg of melatonin every night to (maybe) fall asleep. Now I fall asleep within 10-15 minutes, and I don’t wake up at 3 every morning anymore.
2. Restless leg syndrome is not a problem anymore. I no longer need acetaminophen to manage it.
3. When I wake up in the morning, the covers are quite tidy, instead of a chaotic, rorn-up mess indicating that I tossed and turned all night.
4. Instead of zero energy, I am working outside! Slowly, briefly, but I am about to check the chainsaw oil and cut ONE piece . One. It's been at least a year since I even looked at it.
If anyone has predicted these changes, I would have laughed (cynically, I admit). And best of all, I feel like I have rejoined the world of the living, instead of killing time until the mainsoring stopped for good. Oh, and my daily affirmation is "I am calling back my mind, my body, and my spirit." I cannot thank you enough.
Shellie, I don’t even have the words to tell you how much this means. What you’re describing isn’t just better sleep or more energy, it’s a full resurrection of the spirit. You’ve gone from drifting through days to deliberately shaping them.
And let’s talk about that chainsaw, that is metaphor in action! One small cut, one bold reclaiming of power. You’re not just regaining muscle, you’re restoring agency.
That affirmation, “I am calling back my mind, my body, and my spirit”, is phenomenol. Thank you for reminding us all that it's never too late to come back to life.
You're not just a student, Shellie. You’re now one of the teachers.
Another amazing article about breaking it all down. I’ve already applied several strategies based on your articles and will continue to do so. I wish my doctor was as thorough in explaining things as you! Just started incorporating milled flaxseed into my diet, so now I know it’s ok to eat fruit- just pair it with that! Thank you!
I wasn't getting nearly enough protein and it feels like I have lost a lot of muscle, so I made a breakfast habit instead of skipping breakfast: a smoothie of milk (or 8 oz.plain yogurt when funds allow), 6 oz. of fruit, and a couple of scoops of protein powder (net 30g for the powder). It tastes awfully sweet. In addition to the sugar-mitigating protein, I am going to add a tablespoon (or two) of flax meal.
I am 75. Your substack is waking me up to what I have done to myself, and the fact that I had felt like the engaged part of my life was over, and now was just for finding easy, low-effort things to do with my time until I die. I am seeing that this is a decision. The first 5 micro habits are now established. Breakfast too, and last night I started some strength-building exercises. Right now only 3, 5 reps each, and next week I will start adding reps. Go me! Without your substack this never would have happened.
This made my day. Truly. What a powerful shift you’ve made, from drifting to deciding. Your breakfast habit and strength reps are more than routines… they’re proof you’re not done growing. Go you, indeed.
Hi, your 75 y/o student reporting in. Let me tell you what changes I have seen in only 3 weeks.
1. I don't take 40 mg of melatonin every night to (maybe) fall asleep. Now I fall asleep within 10-15 minutes, and I don’t wake up at 3 every morning anymore.
2. Restless leg syndrome is not a problem anymore. I no longer need acetaminophen to manage it.
3. When I wake up in the morning, the covers are quite tidy, instead of a chaotic, rorn-up mess indicating that I tossed and turned all night.
4. Instead of zero energy, I am working outside! Slowly, briefly, but I am about to check the chainsaw oil and cut ONE piece . One. It's been at least a year since I even looked at it.
If anyone has predicted these changes, I would have laughed (cynically, I admit). And best of all, I feel like I have rejoined the world of the living, instead of killing time until the mainsoring stopped for good. Oh, and my daily affirmation is "I am calling back my mind, my body, and my spirit." I cannot thank you enough.
Shellie, I don’t even have the words to tell you how much this means. What you’re describing isn’t just better sleep or more energy, it’s a full resurrection of the spirit. You’ve gone from drifting through days to deliberately shaping them.
And let’s talk about that chainsaw, that is metaphor in action! One small cut, one bold reclaiming of power. You’re not just regaining muscle, you’re restoring agency.
That affirmation, “I am calling back my mind, my body, and my spirit”, is phenomenol. Thank you for reminding us all that it's never too late to come back to life.
You're not just a student, Shellie. You’re now one of the teachers.
With admiration,
Dr. Laurie
Laurie, keep it up! As healthcare professionals, we have a responsibility to guide the public with accurate, reliable information.
Thanks, Mike!
Love this! I wait for a new article every week!! (:
So glad it is helpful!
It is so easy to hate on what we don’t understand. Thank you for explaining something that is so vital to our body!!
Exactly!
Another amazing article about breaking it all down. I’ve already applied several strategies based on your articles and will continue to do so. I wish my doctor was as thorough in explaining things as you! Just started incorporating milled flaxseed into my diet, so now I know it’s ok to eat fruit- just pair it with that! Thank you!
Awesome! Let me know how it continues to go!
Well written for understanding how it all works!!
Thank you!
I could cry from relief at the simplicity of how you share things! Thank you.
Ah! thanks