You can spend a small fortune on wellness gadgets, supplements, meal kits, powders, and more. The wellness space is FULL of ways to spend your money.

But today I want to share a few things that often get dismissed because they aren’t sexy or exciting.

These foundations may be boring, but they can move the needle more than a lot of expensive gadgets and supplements ever will.

Habit 1: Sleep

Sleep gives you energy, supports growth hormone release, cellular repair, blood sugar regulation, clear thinking, mood, and so much more.

And even one poor night of sleep can leave you feeling the effects the next day.

I know this is B-O-R-I-N-G stuff, but every time I get a poor night of sleep, I’m reminded just how much it matters.

Just this past weekend, I joined some girlfriends for dinner and indulged in one or two too many glasses of wine. Oh boy, was that a bad idea. 😆 Alcohol—especially close to bedtime—can really mess with sleep quality.

I only logged about six hours on my Fitbit, and I was a mess the next day: tired, foggy, snacky, and just generally feeling inflamed and off.

Some key sleep habits include:

• Keep lights dimmer around the house in the evening
• Aim for 7–9 hours per night
• Go to bed and wake up within roughly the same 30–60 minute window
• Sleep in a cool, dark room

Habit 2: Eat enough protein

You hear about protein pretty much everywhere right now, but I’ll continue pushing the message because it’s too important not to—especially in perimenopause and beyond.

Protein needs vary based on body size, activity level, age, and goals, but many active adults do well somewhere around 0.8–1 gram per pound of target body weight.

That might feel like a lot, but adequate protein can help you:

• Feel satisfied longer between meals
• Maintain muscle mass as you age
• Recover from workouts and daily activity

Even if you think you’re eating enough protein, try tracking just your protein for 2–3 days. You might be surprised!

A quick estimate: a palm-sized portion of meat, poultry, or fish generally provides around 20–30 grams of protein. Plant sources like beans and legumes vary quite a bit, so check those individually.

One challenge I give people often: try getting 20–30 grams of protein at breakfast.

Breakfast is where many people skimp on protein and then wonder why they’re hungry or craving snacks later in the day.

Try it for a week and pay attention to your energy, hunger, cravings, and mood.

Habit 3: Hydration

This one sounds so simple, but it’s incredibly easy to neglect.

You get busy or distracted, and suddenly it’s late afternoon and you realize that—aside from your coffee—you still haven’t finished your first glass of water. 😬

Carry that “emotional support water bottle” everywhere. 😊

Even mild dehydration can contribute to things like:

• Low energy
• Headaches
• Constipation or digestive sluggishness
• Difficulty concentrating or feeling more irritable

Your fluid needs can also increase when it’s hot, you’re traveling, exercising, using a sauna, or doing anything else that makes you sweat.

Adding electrolytes or minerals can be helpful too. This helps with absorption.

That could mean using an electrolyte serving after a sweaty workout, adding a pinch of sea salt to each water bottle, or lately, I’ve been adding a splash of Beam Minerals to each bottle.

But basics aren’t sexy

I could go on, but these are my top three.

I know—they sound SO boring.

They don’t give you the instant gratification of a shiny new wellness gadget or the excitement of trying the latest supplement.

But don’t overlook their power.

And you absolutely do not need to tackle all three at once.

Pick one.

Work on it consistently for a week or two.

Then, if it feels pretty solid, add another.

You could even keep a simple journal and notice what changes in your energy, hunger, digestion, sleep, or mood as you become more consistent.

In a few weeks, take a look back and ask yourself:

Do I actually feel different?

The best part?

These habits are essentially FREE.

Before spending money on the next wellness gadget, supplement, or gimmick, it might be worth asking whether your basics are actually covered first.

Not sure which basics deserve your attention first?

If you feel like you’re doing a lot “right” but still don’t feel your best, sometimes an outside perspective helps.

A complimentary Discovery Call gives us a chance to talk through what’s been going on, what you’ve already tried, and whether working together might help you get clearer on your next step.

---

---

This is not medical advice and not intended to treat or cure any disease or affliction. Please consult your medical professional before utilizing the techniques and tools listed above.

---