I am 30 and trying to make 2-5 a habit currently but I was pleasantly surprised reading number one because I make the same EXACT smoothie every morning. Down to the unsweetened soy milk and plant based protein powder. Lots of greens, berries and pineapple for flavor.
The only difference is I eat a small spoonful of unsweetened peanut butter before I drink it for a bit of fat which helps keep me full.
Those are habits I’ve been disciplined about for several years. Good stuff!
Another is to spend time in nature every day. Also, developing good habits that minimize my exposure to EMF, aka electronic pollution. How I interact with my phone, how I’ve set up my laptop, wired Ethernet connection, connection, etc. Huge difference, especially since I live with AFib.
I also find doing qigong in the morning and at night to be extremely helpful. Lee Holden’s videos are wonderful. Relaxing, clearing out stuck energy, strengthening- all of it is particularly helpful for these stressful times, when self-care is crucial.
I feel like we are twins when I read your 5 habits. I am 56, and maintain similar habits. After my parents passed away, it took me 2 years to establish new habits, and tweak / adjust where needed. I find writing journal daily is also a good habit. The mind can easily wire up, journaling helps to sort out thoughts even emotions. At the end of journal, I always add whatever positive tone back to the subject line as to reminding self compassion. Thank you for sharing your habits. “Sharing is loving.” This is what my wonderful private caregiver (for my mom) used to say.
Thank you so much Dr Marbas! I usually only eat one meal a day and really don't think I could handle your smoothie. LOL. I've actually had a wonderful day. It was because of interaction with people. I have a wonderful friend and neighbor. She asked for a favor today and I was thrilled to be able to help her. She was the one who knew I was in shock after my husband died and she drove me to make arrangements and drove me to the funeral. She started feeding me. I had dropped to 97 pds and I think she worried. Do you know she still feeds me on holidays and every couple of weeks? I just don't feel like cooking anymore. Then I spent about 15 or 20 minutes talking to my UPS delivery driver. A funny and delightful younger man. I learned more about his replacement driver than about him, or him me. But it was nice just having a conversation with someone. I do have great neighbors. I plan to have container gardens as soon as it warms up. I love flowers and used to have a rose garden that I tended every morning. I'm just going on and on, I apologize for that. It's just that's it's the best day I've had in over a year.
Oh this fabulous! I love hearing about your day and interactions. This makes me so happy for you. Maybe you could start drinking some tea or coffee on your porch (if you have one) every morning and saying hi to the neighbors. Maybe someone will join you and become a regular little social gathering. Just a thought but keep going! Maybe instead of cooking for yourself you could cook for your neighbor and invite her over? Just another thought I had.
I have always been terrible at breakfast! Most times I remember to eat by 11! But I only eat real food so it works. I am going to try for a smoothie in my late morning breakfast. That does sound like a grand idea. I particularly love kale or Silverbeet leaves and walnuts in my smoothies.
Thank you for sharing your habits! Have a gorgeous day.
Yes, I am happy to say I do all of these, and when I don't, I feel a big difference! And not in a good way. I recently added (plant-based) creatine and collagen to my smoothie, not sure if it's making any difference yet though.
Looking back, I'd give my 50-year-old self 2 pieces of health advice. 1) Be prepared for medical gaslighting. 2) Learn how to advocate for yourself and be relentless -- because all the healthy diets and exercise and mental stimulation and companionship in the world won't save you from PCPs who dismiss life-threatening symptoms as “normal aging.”
As a retired physician at 75, these are all good, to which I would add: 1. Start every day with prayer and asking for God‘s wisdom and grace; 2. Reading his Word regularly, if not daily, at the beginning of the day. 3. Asking for a spirit of service, not selfishness. While I have not always followed my own advice, these things become increasingly important as I grow older.
With #1 being “never skip breakfast”, what are your thoughts on intermittent fasting? I’m 66 and have been doing it for 7+ years. I practice 16/8 method.
I do not do it for weight issues. I’m 6’2”, 185 lbs.
I discovered recently that I’ve been way under my protein requirements since I IF. I have to really focus to make sure I get approximately 125 to 130 g per day. Do you agree with daily protein grams based on 70-75% of weight?
What I have found to maintain muscle and grow muscle with resistance training is minimally 1 gram per kg of IDEAL body weight. Above that is fine but this is my recommended minimum.
Thank you for sharing! I’m looking at my way of being and starting and ending my day is in question. Screen time is definitely something I will limit in the evenings. Your post has highlighted that my personal changes are necessary for me to continue to be in good health. 🪷
I am 30 and trying to make 2-5 a habit currently but I was pleasantly surprised reading number one because I make the same EXACT smoothie every morning. Down to the unsweetened soy milk and plant based protein powder. Lots of greens, berries and pineapple for flavor.
The only difference is I eat a small spoonful of unsweetened peanut butter before I drink it for a bit of fat which helps keep me full.
Perfect!
I'll take that smoothie recipe! I've tried putting veggies,including cauliflower, into my smoothies and it did NOT taste right.
And none of these habits are dramatic or difficult for most of us. Great advice.
Those are habits I’ve been disciplined about for several years. Good stuff!
Another is to spend time in nature every day. Also, developing good habits that minimize my exposure to EMF, aka electronic pollution. How I interact with my phone, how I’ve set up my laptop, wired Ethernet connection, connection, etc. Huge difference, especially since I live with AFib.
I also find doing qigong in the morning and at night to be extremely helpful. Lee Holden’s videos are wonderful. Relaxing, clearing out stuck energy, strengthening- all of it is particularly helpful for these stressful times, when self-care is crucial.
I appreciate the simplicity of this. Thank you!
I agree! Simple, consistent actions stacked up create wealth in the form of living.
Just yesterday, I wrote a post that you might enjoy.
https://substack.com/@fitbiznitch/note/p-161032069?r=4q45pv&utm_medium=ios&utm_source=notes-share-action
I feel like we are twins when I read your 5 habits. I am 56, and maintain similar habits. After my parents passed away, it took me 2 years to establish new habits, and tweak / adjust where needed. I find writing journal daily is also a good habit. The mind can easily wire up, journaling helps to sort out thoughts even emotions. At the end of journal, I always add whatever positive tone back to the subject line as to reminding self compassion. Thank you for sharing your habits. “Sharing is loving.” This is what my wonderful private caregiver (for my mom) used to say.
Ah thank you for sharing. Journaling is powerful! Writing this Substack has become a true joy for me and is definitely a habit at this point.
Such great habits, and a reminder about the power of consistency. Thanks!
How is your ankle doing?
Hi Maryann, it is doing better as I am able to put some weight on it now. :)
Thank you so much Dr Marbas! I usually only eat one meal a day and really don't think I could handle your smoothie. LOL. I've actually had a wonderful day. It was because of interaction with people. I have a wonderful friend and neighbor. She asked for a favor today and I was thrilled to be able to help her. She was the one who knew I was in shock after my husband died and she drove me to make arrangements and drove me to the funeral. She started feeding me. I had dropped to 97 pds and I think she worried. Do you know she still feeds me on holidays and every couple of weeks? I just don't feel like cooking anymore. Then I spent about 15 or 20 minutes talking to my UPS delivery driver. A funny and delightful younger man. I learned more about his replacement driver than about him, or him me. But it was nice just having a conversation with someone. I do have great neighbors. I plan to have container gardens as soon as it warms up. I love flowers and used to have a rose garden that I tended every morning. I'm just going on and on, I apologize for that. It's just that's it's the best day I've had in over a year.
Oh this fabulous! I love hearing about your day and interactions. This makes me so happy for you. Maybe you could start drinking some tea or coffee on your porch (if you have one) every morning and saying hi to the neighbors. Maybe someone will join you and become a regular little social gathering. Just a thought but keep going! Maybe instead of cooking for yourself you could cook for your neighbor and invite her over? Just another thought I had.
I have always been terrible at breakfast! Most times I remember to eat by 11! But I only eat real food so it works. I am going to try for a smoothie in my late morning breakfast. That does sound like a grand idea. I particularly love kale or Silverbeet leaves and walnuts in my smoothies.
Thank you for sharing your habits! Have a gorgeous day.
Yes, I am happy to say I do all of these, and when I don't, I feel a big difference! And not in a good way. I recently added (plant-based) creatine and collagen to my smoothie, not sure if it's making any difference yet though.
Looking back, I'd give my 50-year-old self 2 pieces of health advice. 1) Be prepared for medical gaslighting. 2) Learn how to advocate for yourself and be relentless -- because all the healthy diets and exercise and mental stimulation and companionship in the world won't save you from PCPs who dismiss life-threatening symptoms as “normal aging.”
As a retired physician at 75, these are all good, to which I would add: 1. Start every day with prayer and asking for God‘s wisdom and grace; 2. Reading his Word regularly, if not daily, at the beginning of the day. 3. Asking for a spirit of service, not selfishness. While I have not always followed my own advice, these things become increasingly important as I grow older.
With #1 being “never skip breakfast”, what are your thoughts on intermittent fasting? I’m 66 and have been doing it for 7+ years. I practice 16/8 method.
I do not do it for weight issues. I’m 6’2”, 185 lbs.
I think it is fantastic in many ways.
I discovered recently that I’ve been way under my protein requirements since I IF. I have to really focus to make sure I get approximately 125 to 130 g per day. Do you agree with daily protein grams based on 70-75% of weight?
What I have found to maintain muscle and grow muscle with resistance training is minimally 1 gram per kg of IDEAL body weight. Above that is fine but this is my recommended minimum.
Thank you for sharing! I’m looking at my way of being and starting and ending my day is in question. Screen time is definitely something I will limit in the evenings. Your post has highlighted that my personal changes are necessary for me to continue to be in good health. 🪷