The secret to healthy habits

that stand the test of time

Welcome to a new week!

Someone asked me a great question this week - “What’s your top tip for sticking to healthy habits long-term?”

Thought I’d share my answer with you, too.

(If you prefer audio, you can listen to my voiceover above.)

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Welcome to The LIFT

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SEASONAL RESETS

The fall season is a time of reset. Fresh starts. New routines. Kids go back to school. Vacation days are over. The days grow shorter.

We have already noticed a big shift in San Diego as far as tourists + traffic + all of that. The summer ‘buzz’ is turning into a quiet hum.

We squeezed in a quick trip to St. George, Utah last week to see my mother-in-law + then a couple of nights in Las Vegas with some friends. It was a nice getaway, but I can’t wait to get back to our normal routine this week. The quiet hum.

If you’re starting to feel that pull back into a little bit more structure, an earlier bedtime, more routine + a more simple schedule, welcome to fall.

You’re right on schedule.

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REAPING REWARDS

I remember 15 years ago, asking myself, what would it be like to reach menopause in peak health? This week, I got the answer to that question.

For the past 15 years, I have made my personal health a priority. Nutrition, fitness, sleep, stress management, reducing exposures to environmental toxins - each of these things has been at the top of my list.

It has required a lot of learning, experimenting + resetting. I had to learn to listen to my body, to trust my intuition + to be okay with doing things differently.

The good news is it’s working.

My last full wellness exam was right before the global pandemic shutdowns. Somehow through all of that experience, I kept consistent with my workouts + healthy eating habits. It has become such a part of my life that nothing gets in front of it anymore. It’s like brushing my teeth. I can’t NOT do it. Even if I try.

The pandemic + the chaos of the last few years definitely tested all of my habits - good + bad. I think that whole time period took a toll on a lot of us. But, at the same time, it didn’t take me off course with the things I know I need to feel good.

I scheduled my wellness exam earlier this year, not realizing that it takes 6-8 months to get an appointment with your doctor these days. My appointment finally rolled around last week. Since it had been a few years since my last exam, we ran ALL of the blood panels along with all of the routine exams.

Not one flag.

It felt GOOD to see that - especially after these last few years. To be 55 years old + at the threshold of menopause with these numbers, no medications, no supplements. It’s pretty awesome!

Most importantly, to feel this good. To have the energy I have. To know my own body + what it needs to operate at its best. It’s a good place to be.

I want it for everyone.

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MAKING IT STICK

Of course, good health is never guaranteed. But, I will tell you, it’s definitely worth the pursuit.

For most of us, the hardest part about healthy habits is sticking with them long enough to feel the long-term results. We always want a quick fix. We want to see the results right away.

But good health is not a destination. It’s a process. One that never ends.

So, how do you make healthy habits stick?

One of the best tips I can give is to get in the habit of checking in on yourself.

For me, this first started with fitness. Once I finally got into a workout routine, I got into the habit of noticing how I felt after a workout. How did I feel during the workout? How did I perform? There were good ones + bad ones + I began to notice what made a really good workout. How much water did I drink? What did I eat before? How well did I sleep the day before? Even today, this habit continues before/during/after every workout.

From there, I started to notice how I felt after every meal. I would always check in on myself about 20 minutes after eating something. I would notice my energy or lethargy. I started to notice what foods made me feel really good + energized versus those that made me feel full + slow. Even today, this habit continues before/during/after every meal.

Today, it goes even further. My check-in habit extends to ALL things. The activities I do. The people I hang out with. My sleep patterns.

I am constantly checking in with myself. How do I feel? What doesn’t feel right? How can I feel better? What does my body need?

This one habit drives all of the others.

Our bodies are speaking to us all of the time. But we rarely stop to listen until something really smacks us in the face. Whereas, if we just listen to those subtle whispers + reinforce those good feelings, we can begin to feel them more often.

It doesn’t happen instantly, of course, but the only thing that really keeps us from sticking with our healthy habits is that we don’t really believe they will make us feel better or something comes along that seems easier or faster.

Sticking to healthy habits is easy for me these days because I want to feel good + I know what helps me feel good. I have also created systems to make those habits easier to do. I live in an environment that makes the healthy choice the easy one.

You probably know what makes you feel good. Maybe going to bed an hour earlier? Getting up + exercising before the day gets away from you? Eating more whole foods, fresh fruits + veggies? Having a little extra time in your day to yourself?

What if every time you did one of these things, you reinforced it by noticing how good it feels? You’d probably find yourself doing it more often. And, in time, you wouldn’t have to think about it. It would just happen automatically. Easily. Like brushing your teeth.

Give it a try.

Instead of focusing on how you should exercise more or eat better, focus on having more energy or feeling more light + joyful. That’s where your long-term, healthy habits are hiding. And, it’s the perfect time to recommit to feeling your best.

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YOUR MISSION:

This week, I challenge you to check in with yourself + how you feel. Notice one thing you do that makes you feel better. What can you do to make that one thing a little easier to do more often?

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RESOURCES:

• WATCH: Live to 100: Secrets of the Blue Zones | Netflix

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IN SUMMARY:

If you are really inspired to live a little healthier, I highly recommend the new Netflix docu-series that just came out - Live to 100. I included a link in the resources above. It will really open your eyes to ways you can set yourself up for a healthier life starting right now.

If you need some help, don’t hesitate to reach out to me. I love helping people improve their health through simple nutrition + lifestyle practices. Creating an environment that supports your health + removes the need for willpower + discipline…that’s where the secret sauce is.

You can learn more on my website or follow along with me on Instagram @itMayBeMenopause

See you next week?

Meanwhile - you can read thru the archives here. And, please reach out to me anytime!

Email: karen@itmaybemenopause.com
Instagram: @itmaybemenopause

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