Thank you for putting this together Mica! 🫶 It really is a great collection of tips about consistency, small habits and getting the basics right. Sleep, movement, food, challenge, and social connection are also some of the most important modifiable factors when it comes to dementia and healthy ageing research. So glad to have been part of it!
This is wonderful!! I love being part of this, Micaela. You're bringing together so many different voices.
There's something comforting to me about how much emphasis we all place on the basics. In wellness, it can sometimes feel like there's so much pressure to always be adding, but I find that the most supportive health habits are the simple ones done consistently.
Thank you for putting together such a thoughtful collection! 💚
How great to see all of this expertise in one article. I love the theme of small practices having big impact over time. Wouldn’t it be fun to all have lunch together?! Thanks again Mica.
I also kept thinking about Dr. Puck Reeders' tip (@Neuroscience & Wellness). Most health advice asks you to repeat the same things every day, and she asks you to do something that scares you a little. As much as we need the routine, we also need the challenge.
So true, while the “boring basics” are a must and shouldn’t be replaced with flashy protocols, getting out of your comfort zone to grow and get stronger (both mentally and physically) is so important!
Mica, thank you for including us! No small feat wrangling all of these writers together and organizing, but the treasure trove of information for all of our readers is incredible! Thank you for all of your work - it's an honor to be here amongst all of these talented women.
Excellent work Mica and thank you to all contributors 🔥
Reading the twenty together, I see how many of them act on insulin from different directions: Beth's protein and fibre at every meal, Jenny's larger meals earlier in the day, Susan's heavy lifting, and my walk after eating. A reader who picks any two of these is working on the same mechanism from different angles.
Sophia's "minimum version" is the tip I will pass on to my own readers: decide what counts on a bad day. Her example is a ten-minute walk, which is also my tip, so I admit I am biased.😀
I love this one: “holding on to and prioritizing the habits & lifestyle that make you, you REGARDLESS of how busy you are"
I raised three boys and worked a very full-time job as a physician and healthcare leader. Early on in that journey, it became clear to me that no one was going to hand me a bushel of personal time so I could tend to my personal wellness. That's when I decided I needed to just TAKE IT for myself. Put yourself first so you can be there for all those who depend on you!
Exercise was always a priority. I found its benefits for my mental health especially essential! When my kids were small and I couldn't leave the house to go to a gym in the early morning when to work out, I did exercise videos in my basement - think "Buns of Steel" using a kitchen stepstool! It wasn't uncommon for my kids to wake up while I was working those buns. They'd come alongside and do the moves with me. I loved that they saw that example. It may have contributed to their own commitment to exercise that I see in their adult lives today. Self-care is quantum!
I love the buns of steel commitment, and I couldn’t agree more. As a former Division I track athlete, working out was my therapy in so many ways. When I was on bed rest, I still found ways to exercise in bed (within reason and in a way that was safe for baby and me) because I needed to take care of my body. I love the commitment!
So refreshing to see experts actually validate the reality of a 45-minute window and a chaotic schedule!!
The reminder that "normal" labs don't equal optimal and that we have to bring our own receipts to the exam room is everything. Thank you for such a great piece <3
I know I might not be your target audience, but I can tell you that this is amazing article, jam packed with great information and then the additional links for more - just superb! 👏👏👏👏 I will be forwarding and recommending liberally to my female friends here on SS and elsewhere.
Yes, for sure Anna. Simple, not easy, right? Whole foods, hard (short & infrequent) workouts, a good sleep schedule, lots of walking, limit sugar & alcohol as much as possible, sunlight, good friends. The whole article was a joy to read, especially as the antidote to the BS "female beauty" industrial complex that just wants to make it more complicated in order to sell you a "solution" in the form of a pill, injection, supplement, diet and/or exercise plan, etc.
Thank you for putting this together Mica! 🫶 It really is a great collection of tips about consistency, small habits and getting the basics right. Sleep, movement, food, challenge, and social connection are also some of the most important modifiable factors when it comes to dementia and healthy ageing research. So glad to have been part of it!
Thanks Eleni, it was definitely powerful to assemble so many sharp women spreading excellent advice!
This is wonderful!! I love being part of this, Micaela. You're bringing together so many different voices.
There's something comforting to me about how much emphasis we all place on the basics. In wellness, it can sometimes feel like there's so much pressure to always be adding, but I find that the most supportive health habits are the simple ones done consistently.
Thank you for putting together such a thoughtful collection! 💚
Thanks for being part of it!
Indeed, it’s so good to see there are so many women spreading good information on Substack!
How great to see all of this expertise in one article. I love the theme of small practices having big impact over time. Wouldn’t it be fun to all have lunch together?! Thanks again Mica.
It was great fun putting it together, and no small feat with so many great and busy women who agreed to participate.
Such an honor and yes, a lunch would be awesome! 🤩
Thank you for putting all of this together! I am implementing the habit one immediately!
And if you find any friction, you’ll figure out a way of making it easier next time 😉
I also kept thinking about Dr. Puck Reeders' tip (@Neuroscience & Wellness). Most health advice asks you to repeat the same things every day, and she asks you to do something that scares you a little. As much as we need the routine, we also need the challenge.
So true, while the “boring basics” are a must and shouldn’t be replaced with flashy protocols, getting out of your comfort zone to grow and get stronger (both mentally and physically) is so important!
Mica, thank you for including us! No small feat wrangling all of these writers together and organizing, but the treasure trove of information for all of our readers is incredible! Thank you for all of your work - it's an honor to be here amongst all of these talented women.
The honor was mine of having so many talented and sharp women being so enthusiastic about the idea and sharing their wisdom!
Excellent work Mica and thank you to all contributors 🔥
Reading the twenty together, I see how many of them act on insulin from different directions: Beth's protein and fibre at every meal, Jenny's larger meals earlier in the day, Susan's heavy lifting, and my walk after eating. A reader who picks any two of these is working on the same mechanism from different angles.
Sophia's "minimum version" is the tip I will pass on to my own readers: decide what counts on a bad day. Her example is a ten-minute walk, which is also my tip, so I admit I am biased.😀
Thank you all for contributing so enthusiastically.
It’s great to see how many voices can give synergistic advice, like yours and the minimum acceptable habit 🙃
I love this one: “holding on to and prioritizing the habits & lifestyle that make you, you REGARDLESS of how busy you are"
I raised three boys and worked a very full-time job as a physician and healthcare leader. Early on in that journey, it became clear to me that no one was going to hand me a bushel of personal time so I could tend to my personal wellness. That's when I decided I needed to just TAKE IT for myself. Put yourself first so you can be there for all those who depend on you!
Hi Carrie, thanks for sharing that!
Being the daughter of a physician myself, I can understand what your schedule looked like! RESPECT!
I’m curious, what was the first thing you did when you took the time for yourself?
Exercise was always a priority. I found its benefits for my mental health especially essential! When my kids were small and I couldn't leave the house to go to a gym in the early morning when to work out, I did exercise videos in my basement - think "Buns of Steel" using a kitchen stepstool! It wasn't uncommon for my kids to wake up while I was working those buns. They'd come alongside and do the moves with me. I loved that they saw that example. It may have contributed to their own commitment to exercise that I see in their adult lives today. Self-care is quantum!
So great!
You inspire myself too! :)
I love the buns of steel commitment, and I couldn’t agree more. As a former Division I track athlete, working out was my therapy in so many ways. When I was on bed rest, I still found ways to exercise in bed (within reason and in a way that was safe for baby and me) because I needed to take care of my body. I love the commitment!
Now that’s commitment! 🙃
Love this Carrie 🔥😃
Excellent collection. Thank you!!
Glad you found it useful!
So refreshing to see experts actually validate the reality of a 45-minute window and a chaotic schedule!!
The reminder that "normal" labs don't equal optimal and that we have to bring our own receipts to the exam room is everything. Thank you for such a great piece <3
Thank you, Nawal!
Shoutout to @Perimenopause Practitioner for her “normal is not optimal” advice.
I know I might not be your target audience, but I can tell you that this is amazing article, jam packed with great information and then the additional links for more - just superb! 👏👏👏👏 I will be forwarding and recommending liberally to my female friends here on SS and elsewhere.
Thanks Michael.
I am pleased to hear you enjoyed the article, and I’m sure my co-authors are too. Thank you for spreading the word 🔥😃
I must say that many of the recommendations apply to both men and women! Mine for sure.
Yes, for sure Anna. Simple, not easy, right? Whole foods, hard (short & infrequent) workouts, a good sleep schedule, lots of walking, limit sugar & alcohol as much as possible, sunlight, good friends. The whole article was a joy to read, especially as the antidote to the BS "female beauty" industrial complex that just wants to make it more complicated in order to sell you a "solution" in the form of a pill, injection, supplement, diet and/or exercise plan, etc.
Incredible. You will understand my story.