For the last 3 years, my body has been screaming for help, and like a lot of mothers, I ignored it because I was too busy caring for everyone else.
It started during my last year of midwifery school. I was going through a divorce and was under a lot of stress. I slowly fell out of a consistent routine with exercise and nutrition, two things that had always been very important to me. As a result, I gained 50 pounds, which was a lot for my once-size-4 body. In the last year, my sleep really started to struggle, and my nervous system felt completely dysregulated (is this an actual word...?). I found myself relying on short-term fixes instead of addressing the root cause, whatever felt easier in the moment.
But toward the end of last year, I started paying close attention to my body. I began tracking how I felt day to day, what I was eating, how much sleep I was getting, and how I was moving my body.
In the new year, I treated Winter as a season for true rest instead of trying to force resolutions. I made small, gentle changes to my routine that didn’t feel overwhelming. And, I prioritized meaningful rest.
But that didn’t mean sitting still. Nay-nay!
I started with consistent morning movement with Tai Chi, Yoga, or stretching for at least 10 minutes. I slowly progressed into more cardio-focused and strength training exercises. I didn’t allow myself to feel guilty if I didn’t get in a workout. Instead, I listened to my body and rested when I needed to.
Y’all, I feel different already. Truly. More steady, more supported, and more aware.
Now, as the weather warms up, Spring feels like a natural time to move more and stay consistent in my patterns. I feel like I’ve built a foundation in supporting my nervous system, and now it’s time to build on that.
I’m now tracking nearly everything, which felt overwhelming at first, but I promise it got much easier for me. I actually look forward to filling in the little squares on my spreadsheet. These small, consistent changes have made a big difference in how I feel day to day.
Here’s what my lifestyle habits look like:
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More intention with my nutrition; focusing on protein, fiber, and reducing added sugars.
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More consistency with my supplements; not perfection, just intentional.
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Drinking 90+ oz of non-caffeinated fluids daily, including electrolytes or minerals as needed.
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Drinking my Cortisol Support Herbal Tisane daily.
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Moving my body daily with Tai Chi, Yoga, stretching, cardio, and strength-training (I just LOVE seeing the upward trend of my goals on my Fitness app)
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Adjusting my habits in real-time based on how my body feels.
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Getting outside more, including intentional sun exposure on my legs and belly for 20 minutes daily.
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Monitoring my glucose levels with a CGM, but not obsessively (I’m currently on a short break until I meet with my endocrinologist).
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Replacing some doom scrolling with educational games; not eliminating social media, just shifting some of my time.
None of this is extreme. I’m not starving myself. I’m not pushing my body too hard. It’s just simple, consistent habits.
And here’s what I’ve noticed so far:
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I have more energy throughout the day.
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I have less brain fog and forgetfulness.
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I have fewer nights with insomnia, and fall asleep more easily.
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I am actually feeling rested.
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I have more motivation to move my body.
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My mood is more stable, and I have less underlying anxiety and anger.
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My appetite is more consistent; I have fewer cravings, and I feel full sooner instead of overeating.
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I am spending less time on social media (not perfect, just less time for now).
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I have a lower average glucose and fewer spikes (plus, I am learning how to mitigate those spikes)
If you’re curious what my habit tracker looks like and want a simple place to start, you can download it here. I’ve set this up as a pay-what-you-can model, so you’re welcome to contribute whatever feels fair to you.
It’s not all or nothing. I’ve always leaned toward black-and-white thinking, but this feels like real progress, and that’s what matters to me. I am no longer chasing perfection.
But that’s not to say I haven’t struggled. I struggled to track consistently at first. I struggled to find balance in my schedule, and honestly, my business has felt that over the last couple of months. I still struggle on days when my routine is thrown off by an overnight birth. I struggle seeing the scale go up, even with staying consistent with exercise.
I struggle with confidence a lot, feeling like I am still so far from where I want to be.
But I know this is working. Overall, I feel better. My clothes fit better. My body is changing, even if it’s slower than I expected. For me, that’s enough to keep going.
Now that I’ve built this foundation of better sleep, a more regulated nervous system, and more consistency, I’ve set new goals moving forward:
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I want to feel and look good in my body.
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I want to make better food choices without overthinking every decision.
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I want to be able to indulge sometimes without feeling it physically or emotionally afterward.
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I want to build strength, tone, flexibility, and endurance.
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I want to be the healthiest I’ve ever been.
This summer, I turn 40, and I don’t feel pressure about that number; I feel clarity. This feels like a starting point, not a finish line.
If you’re in a season where things feel off, heavy, or inconsistent, just know that you do not have to change everything at once. You can start small with just one habit.
Spring is a great time for building new habits.
Moving forward, I’m focusing on what is working and stepping into the next phase:
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Reducing my social media time even more.
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Keeping my phone in a separate area of the house (fewer “pick-ups”).
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Replacing my free time with reading again (did you know I used to read 50-70 books a year?)
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Continuing my current movement routine and accepting the changes it brings to my body.
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Taking one more step towards reducing added sugars, especially sweet treats and alcohol.
Again, none of this is drastic, just intentional.
What are you focusing on as we move into the new season?
With love, Carley