Happy Tuesday, friends!
I have THREE different posts for our day 🙂 .
First up, I have my STRAWBERRY & BLUEBERRY CHEESECAKE (it’s really easy, delicious, and perfect for summer!) + it’s PRIME DAY, which means I have MY CURRENT TOP 10 FAVORITE PRIME FINDS for you today too.
Right here though, I have a little post on MAJORING IN THE MAJOR (not the minor!).
I’ve heard this topic discussed on various podcast episodes, and it’s been on my “to blog” notes for months now.
In the wellness sphere that I love to learn about (in books and via podcasts), experts are often on to discuss so many cool, trendy, new, niche topics, and I don’t know about you, but I can easily get overwhelmed with “all the things”. I’m always reassured when someone else will remind me (the listener/reader) not to get too bogged down in the “minor” and instead just focus on the major.
Red light therapy, cold plunges, dry brushing, sooooooo many supplements, detoxing, gadgets…agh, there are so many “things” that could potentially benefit my health and wellness. I get “too many things” fatigue easily when it comes to this stuff. It turns into a lot of noise: I need to do that. I need to buy this book and read about that. I need to quit doing this, add more of that, make an appointment with my doctor to discuss this, get labs to check that, oh for the love, I’m overwhelmed by the options and specifics…and now I’m stressed.
Am I alone here? I can go down the health and wellness rabbit hole on all the “minor” things and get so overwhelmed that I forget to do my major things.
I love dabbling in some minor things. If they work for me/are affective/beneficial, sometimes they even become my “major” things…but I have to rein myself in sometimes to avoid “health and wellness overwhelm”.
Anyone else do this too?
Below is a little list of things I’ve deemed MAJOR. The truth is that all of these started out as “minor”, but after seeing and feeling the results, they’ve become the foundational things that make up my current health and wellness.
I’ll share my list, and then I would love to know what “minor” things have morphed into “MAJOR” for you 🙂 .
Here are my TOP 6 “MAJOR THINGS”…
HORMONE REPLACEMENT THERAPY
I remember so so clearly the day someone told me I should consider HRT. I was young but on the hormone struggle bus. Even before my complete hysterectomy, I would have told you this was the #1 best thing I’ve done for my (health) self. It has absolutely changed every aspect of my life. HRT has affected my physical health, my emotional health, my sleep, my energy, my muscle tone, my sex drive, my metabolism, my skin, my mood, my focus and cognitive health…the list is long. I “dabbled” at first but quickly became someone who dove right on in to the deep end.
I have so many posts on my experience with HRT that you can read HERE.
SLEEP
Deciding to get quality sleep on a regular basis was the SIMPLEST thing I’ve ever done that had the GREATEST effect.
If you’re asking yourself “how can sleep not be a major” then you haven’t been around my blog space long enough.
I’ve always been a really “good” sleeper (I go to sleep easily and stay asleep all night). Up until a few years ago though, I wasn’t dedicating enough time for sleep. I was living off of sometimes less than five hours of sleep each night. I did this for YEARS. Once I decided to aim for seven hours each night, I felt so much better that it quickly and easily became a “major” for me. I was so used to being tired that I thought that was “normal”. That should not be anyone’s normal.
Sleep has become such a nonnegotiable for me. Now, it’s easy for me to carve out my seven hours because anything less just sounds torturous.
I have so many posts on sleep and my Oura Ring that you can read HERE.
DIGESTIVE REST
This was one of those “trendy/niche” topics I heard about on podcasts and read about in books. I tried this out as a “minor” little adjustment and for me, it quickly became a MAJOR. I personally just feel better when I get at least 12 to 16 hours of digestive rest between my last meal of the day and the first meal of the next day. For me, everything just sort of clicked when I took that time and allowed my digestive system to rest.
You can read about my journey with Intermittent Fasting/Digestive Rest HERE.
WALKING
Next to getting more sleep, walking more was the easiest “minor” I turned into a MAJOR. I have worked out pretty much every day for 30 years. I love to get sweaty and out of breath and ACTIVE during a workout. I love for my Apple Watch to tell me my heartrate is up, and I’ve burned a ton of calories. I love a hardcore workout…which is why, I was never into “walking”.
I am a runner. If I’m going to take an hour and head outside, I’m running six miles instead of walking three. Why go three if you can go six?
Well, once I jumped on the “walking” trend it totally rocked my world FOR THE GOOD!
I blogged about my journey FROM RUNNING TO WALKING, but spoiler alert, it has become my most favorite way to “be active”. I can’t imagine ever going back to “not” walking again.
STRENGTH TRAINING
I know, I know, I know, I know…everyone is talking about eating protein and strength training.
Everyone.
I have lifted weights for 25 years, but it wasn’t until about two-ish years ago that I really started LIFTING WEIGHTS. Instead of lifting light weights a few days a week, I started consciously lifting heavier and heavier weights at least four times a week in a systematic fashion (taking notes, rotating muscle groups, etc).
This minor trend of “lift heavy” quickly started to show me actual results in my body composition. It was kind of freakish how quickly I could see actual muscle growth when I started to really and truly work on it. This is a MAJOR in my life that comes before any of the other “types” of working out (Pilates, yoga, cardio, etc).
And finally…
SUPPLEMENTS
Supplements and I have had a fickle friendship most of my adult life. The problem? Me.
Instead of actually looking at my labs and talking to my doctor about what I personally need to be “supplementing”, I was just taking supplements based on what my friends were taking/my husband was taking/Oprah was telling me to take/Women’s Health magazine was mentioning…nothing was “working” because I wasn’t taking anything with any regularity that was actually meant for me personally.
I’ve blogged about supplements before HERE, but for me, this one MAJOR had the biggest learning curve. I had to first figure out what I needed to be supplementing based on my actual labs and then, I had to find brands that seemed to do the trick along with appropriate dosages. It was (and is) a lot of trial and error. I have made it a MAJOR though because I have seen major results when I use the right ones appropriately. Not only do I see the actual data on my labs, but I feel better too.
So, those are six of the things I’m MAJORING IN without getting distracted and overwhelmed by all the “minors”.
I’m curious about things like redlight therapy and cold plunging and perhaps, I’ll try them and make them a MAJOR, but for me personally, honing in on a few solid things that work for me instead of getting overloaded with “all the things” is more affective.
Okay, I want to hear from you!
Do you major in the majors or get confused and sidetracked by the minors? Have any “minors” turned into majors for you? I want the deets! Please comment and share!
Don’t forget, I have my STRAWBERRY & BLUEBERRY CHEESECAKE + I have MY CURRENT TOP 10 FAVORITE PRIME FINDS for you today too.
Happy Tuesday!
I’ll see you all tomorrow. xx
Elspeth Mizner says
My big priorities for me are movement every day, sleep, drinking water, and getting enough protein!
Love your list!
http://www.elspethsdaybyday.com
Mix and Match Mama says
I love yours!!! xx
Emilee says
Such a great post! A few weeks ago you had mentioned that you’re active everyday, instead of planning “rest days.” This has been game changing for me – I no longer dread the days I work out, they just happen every day. Certainly some days are more difficult than others, but I don’t wake up having to talk myself into a workout. Thank you for that tip, and all of these!
Mix and Match Mama says
I’m so happy you found that helpful too1 I don’t know why but the stress of “is this a workout day or not a workout day?” was more stressful than just making time to be active every single day.
Ashley D says
Great post! I 100% agree that it’s important to find your own “rhythm” and what works best for you and your lifestyle. It can be easy to get overwhelmed, especially when you want to try all.the.things. 🙂
Here’s my list:
-WALKING! I have never said, “Oh, I wish I wouldn’t have gone for a walk.” Haha – it is always good for my body and mood! Also, my husband and I take a walk after dinner and it’s something I look forward to – that quality time with him!
-ELECTROLYTES & PROTEIN! These are a non negotiable for me. I believe it is so important to fuel your body, especially in the morning; however, not all electrolytes or protein are created equal. I’m a firm believer in looking at ingredients. Both of these can have a lot of fillers and junk in them, so choose wisely. I love Just Ingredients & Taylor Dukes Wellness as both companies firmly believe in using ONLY real food to flavor their products and use a high quality ingredients.
-ACUPUNCTURE! I have been going to acupuncture for about 8 years now, and I will probably continue until it’s my time to meet Jesus. (Haha) After every appointment, I feel like I’ve gone to the spa – I am just so relaxed. I highly recommend adding this into your wellness journey if you can, but do your research. Make sure to find someone who is trained in the traditional Chinese Medicine way.
I have several other things I could mention, but I will just mention those items. Looking forward to reading what others write!
PS- I do love my LumeBox for red light therapy and have traveled with it!
Mix and Match Mama says
I love love love that you included acupuncture! Many many many years ago (over 20!) I tried it for jaw pain and thought it was beneficial. I am also looking up LumeBox now too. Thank YOU!
AJ says
I second the LumeBox recommendation. I use it every night while I’m writing in my gratitude journal. Habit stacking for the win! My other majors are 24 oz of warm salt water in the morning, cleaning my sinuses with the Neti pot before bed, and eating whole foods.
Amy Owens says
The lume box is amazing! We use it for everything…sore muscles, headaches, sore throats, leaky gut, skin issues… And I couldn’t agree more with Just Ingredients and Taylor Dukes for clean electrolytes…really all of their products. I love both of their stories/backgrounds and why they got into wellness.
Stephanie Coon says
Such a great post, Shay! I think finding what works for you and your body is so important. Thank you for your info and sharing what you love! Curious your thoughts on the peptide craze??
Mix and Match Mama says
I think that’s a whole space in itself that can get overwhelming too. My thoughts are that every podcast and book has so many thoughts!
Beth Knecht says
The minors can be so overwhelming! I’ve recently started dabbling in red light therapy with my Lumebox and am really enjoying it! Have you ever done any of the at-home labs where they send you personalized supplements based on your lab results?
Mix and Match Mama says
I have not! I’ve always been really curious about this though. If anyone has done it and has a company they loved, I would take the rec!
Nova says
I haven’t done it yet but I’ve heard good things about Function, https://www.functionhealth.com/
Beth Knecht says
Did you share that your hormones were out of balance postpartum? Because me too! Looking into the functional route to help with that!
Mix and Match Mama says
I had such a hard time with my periods and getting pregnant in the first place, that I am confident mine were out of balance even before my pregnancies.
Beth Knecht says
I have heard of Geviti and Joi + Blokes. Recently I’ve heard the best things about Geviti and that it’s more cost effective than seeing an actual functional doctor and getting labs through them. You can do all of it from your home – they come and do your lab work at home and give your results online after a practitioner looks at them.
Jessica says
Love these. Mine are similar to yours. I love walking, 12 hrs digestive rest, 8 hrs of sleep, magnesium to help sleep, protein and now enough fiber, lifting heavier, and reading each day. Will you be sharing the results from your second DEXA scan?
Mix and Match Mama says
I wasn’t planning on sharing the results. I haven’t shared lab work results and other imaging, but I loved getting my second DEXA because it compared it to my first one. It was such a great way to see the progress/results.
Amy says
How long did you go between scans! I recently got a scan and I was shocked when the doctor said I had pretty severe osteoporosis in my spine (negative 3.2). The only recommendation was to add some weight training and taking vitamin D. Does ANYONE have any suggestions for me on what to do or what type of doctor to see to stop the bone loss and maybe get some back? I really appreciate the help! Thank you!
Mix and Match Mama says
I went exactly a year between scans, but I’ve certainly heard of people going every six months. I’m so sorry about this diagnosis. I would certainly get a second opinion from some sort of orthopedic.
Dana P says
So sorry, Amy. I was diagnosed with osteopenia at age 34. I’m small framed and had 6 kids at that point with low vitamin D. My theory is that our bodies give the vitamin D to the babies (which is true) and I was already deficient. I also figured out how to keep my periods at bay after pregnancy and during breastfeeding, which I later learned that periods actually help strengthen bones. So now I finally got my vitamin D up, I guilt myself every day about not weight training (ha!), and I get dexa scans about every 5 years. I’m thankful that the osteopenia in my femur has disappeared, but it’s still in my spine to a small degree. I’m 45 and live in Europe, but I’m hoping to find a doctor who will prescribe me estrogen the next time I’m in the US. I’ve seen that that is also supposed to help with bone strength. I hope you are able to get yours up, too! I think you can at least improve it with some changes. I bet that was really hard to hear, I really struggled with my diagnosis, too.
Cheriese says
Many women have reported a more favorable DEXA scan report after using a vibration plate consistently. It’s worth a try – there’s all kinds of benefits from it.
Mix and Match Mama says
That’s a “minor” I have been so curious about! Which one do you use?
Nova says
Consider looking into taking vitamin K2 with your vitamin D supplement. K2 is necessary for full absorption of D. My mom was diagnosed with osteoporosis and took lots of vitamin D and saw no change in her bone density over a year, I suggested K2 to her and she saw an improvement and even gained a little weight from the bone mass! Some vitamin D comes with some K2, but it’s not enough and an extra supplement is worth it.
Tricia says
Homeopathy! I used to dabble in it and now I’m in school to become a homeopath! Life changing!
Tiffany says
I love this topic and agree focusing on minors can be overwhelming. I share your majors (but still struggle w sleep). The only one I would add is acupuncture. I go once a month, Over the years (been going for about 15) it’s helped me pass kidney stones, get through sciatica, manage stress and more. Thx for the great post!
Faith Kapp says
I needed this blog! I get so overwhelmed with all the things we are supposed to be taking and doing to the point I just don’t do anything. I need to add sleep to my major. 😴
Mix and Match Mama says
I absolutely can relate!
Beth Valenta says
My majors are walking, water, and staying up to date on all things for yearly updates and wellness. Getting all wellness checks. I feel as we get older, things are put off. My biggest issue now is getting sleep. Boy do I wish I could sleep through the night. I have been reluctant to do HRT, and would love any advice for over 55 to help stay asleep.
Mix and Match Mama says
My advice is to find a provider in your area who specializes in HRT (not just your OB unless your OB really specializes in it). I think once you and your provider think it’s a good option for you, try it. You can always stop. My guess is that you’ll feel so amazing you’ll never stop.
Nova says
I second this! My hormones were all out of sorts postpartum and I found a functional medicine wellness provider and once we started balancing my hormones I started sleeping through the night. It’s amazing that our bodies can be so exhausted yet prevent us from getting the sleep we need all from hormones. That might not be the case for you, worth looking into.
Sarah Madsen says
This is how I feel about planning my upcoming wedding! There are SO MANY IDEAS and ways, and things, and opinions, and gah! I’m overwhelmed. Good things! But overwhelmed 🙂 Pray for me!
Mix and Match Mama says
You have to mute the “noise” and make it about the two of you 😉 .
Nova says
Have fun! What I learned after planning my wedding was that noise doesn’t stop! Next is noise about having babies, unsolicited advice everywhere about everything from baby showers, registries, products to use/not use, how to feed, how to sleep, basically how to breathe! So learning how to navigate and what stick to what’s important for your family is key.
Kim Miller says
I love your MAJOR things and identify too with getting overwhelmed by all the health and wellness to do’s that everyone else gives us and i over consume. Our MAJORS are similar & I have a few others that have helped me. A few years ago my primary care physician “suggested” meditating”‘ or therapy and I went the therapy route since I love to chat :). Now, I visit with a therapist once a month regardless if my life is chaotic or calm, I find that having an unbiased person give me feedback on personal and work situations is extremely helpful for me to get outside of my head and to move forward. I also found that keeping all of my lab work results in a binder and tracking the changes have allowed me to give myself grace or they show me where I need to focus which could be supplements, food, or stress management. It’s wild to pull out your labs from six years ago and compare them to where you are today. It allows my performance driven personality to be proud and to give myself more grace through the aging process.
Thanks for sharing!
Mix and Match Mama says
Thank YOU, thank YOU! I think this one in particular is so valuable and could be especially beneficial to so many. Thank you for sharing. xx
Tasha says
Hi Shay! thanks for sharing. Have you listened to the podcast “Culture Apothecary”? She has many guests that are experts in the health and wellness space and the episodes are very engaging.
One of the “minors” that I am working on becoming a “major” for me is decreasing my family and my exposure to plastic. I struggled with fertility issues and after watching “The Plastic Detox” on Netflix I was shocked by how much plastic we are exposed to on the daily. One way I am doing this is by trying to only purchase natural fiber clothing (cotton, linen, wool) as I replace things in my wardrobe. I am doing this slowly so that I don’t have to overhaul my whole wardrobe but I was shocked by how much polyester (aka plastic) that I own!
Another “minor” that became a “major” for me was getting rid of anything artificially fragranced (candles, sprays, etc) I have not owned any for years and now when I go to someone else’s house who is burning a candle I can immediately feel a difference.
Mix and Match Mama says
Thank you so much for the podcast rec. I am unfamiliar with this one but looking it up right now. Thank YOU so much for sharing your minors to majors.
Cory Escojido says
This is a great list! I am trying to be more consistent with weights and taking supplements. Quick question: what brand of supplements are the best/do you use/do you like? I get completely overwhelmed when I start deep diving into the supplement world.
Mix and Match Mama says
I use a variety of brands. For me, trying different brands for different supplements really helped. I was hoping for “one size fits all”, but I haven’t found that to be true with supplements.
Emily says
Thank you so much for sharing your thoughts on this. I have been overwhelmed by all of the things I’m “supposed” to do. What’s really helped me is thinking about the fact that God gave me this one body, so how can I use it to the best of my ability to the glory of God? All of my majors need to be things that support that goal, if that makes sense. I want to get a good amount of sleep not just because it makes me feel good, but it helps me be a better wife, mother, friend. I want to be strong, but I also know that exercise makes me happier! A couple of my majors include mobility/stretching and hydrating. Thank you for always sharing with such honesty and transparency!
Mix and Match Mama says
Love. This!
Beverly says
My. majors at 73 are to try to avoid a heart attack and mental decline. I box five days a week and. try to walk every day. What do you do about rain? Do you walk in. the rain, walk indoors? Do you worry about HRT and cancer. I haven’t tried it because so many women tried to fix one problem and wound up with a bigger problem, cancer.
I eat mostly vegan and have added yin yoga to my routine. To combat a rotator cuff surgery and a partial rotator cuff tear on the other shoulder I go to acupuncture. I also have a bad knee and an ankle with two fixed screws thanks to a terrible accident. caused by a teenage driver who should not have been driving high.
So you can see I’m compensating for long term injuries and disability yet trying to be fit having lost 49 lbs that I’ve kept off for two years and now I am a very jacked 86lb old lady with violet hair. My biggest major is tell me I can’t do something and I will prove you wrong.
Mix and Match Mama says
I always love your goals, Beverly! Losing 49 pounds is a HUGE deal! And no, I do not worry about HRT and cancer. The Women’s Health Initiative from 2002 has been proven an inaccurate study time and time again.
Dana P says
What a fun comment section! Is there other data that correlated cancer and HRT besides that 2002 study? Because I’ve had providers act like there is more information out there other than that study and it makes me nervous to try it.
Mix and Match Mama says
You should absolutely dig in and research this topic yourself. The more I learn about HRT, the more I learn how beneficial it is for women’s lifespan AND their health span.
Dana P says
I’ve seen the myriad of positive research as well, but when I go to providers here in France, they all turn me down. I finally found one who put me on progesterone and that has helped with my sleep. But I literally saw 5 OBGYNs and asking each one of them without realizing it. They all told me it was too dangerous. I do know that the US is actually usually ahead in things like this, but it’s made me hesitant to bypass them and just find an American doctor who will do it. I have no family history of heart disease or cancer and can’t figure out why they still warn me not to do it. Just putting this here in case someone else knows something I don’t. 🙂
Mix and Match Mama says
I would try looking outside of OBGYNs. If it’s something you really want to try, I would look to an endocrinologist who specializes in HRT. From what I read and listen to, it always seems like Europe is way more favorable (and often pays for!) HRT than in the US. I’m going to text you about it too 😉 .
AliJ. says
My major is eating healthy, sleep, and walking. When it comes to the things like peptides, collagen, minerals/vitamins – I always consult my doctor first. I was on an oral chemo for five years so I always had to check with my pharmacist or my oncologist on any new medications. I only take Vitamin D once a month during the winter months, usually starting in December-March, and that is on the recommendation of my primary care doctor.
Dana P says
You actually freed me up from the health and wellness world that had made me crazy! It’s so funny that you’ve gotten into it and now I’ve dipped my toe back in, but I’m never going full throttle again. Stress is also not good for our health and I was losing my mind trying to follow all of the things, many that aren’t even actually true. Here are my majors:
-Time with the Lord. I suffered spiritually for many years because we live in a spiritual desert. I make sure to read my bible daily, do the bible recap (thanks to you!), and fill my mind and heart with favorite preachers, edifying podcasts like Priscilla Talk and Revive our Hearts, and listen to theologically rich music.
-I’ve been trying to get up and take a short walk first thing in the morning while I listen to the Bible and catch up with friends on voice notes
-I drink lots and lots. Plenty of water, 2 cups of collagen tea every morning, coffee after lunch, usually another sparkling water for snack, etc.
-My goal right now is to get off social media/my phone way more and spend more time with our kids doing fun things. We don’t have enough fun around here. 🙂
-I picked up some light summer reading books and have been enjoying a few pages of those before bed
-Sleep is critical for me. I sleep 7 or so hours. I’ve also found lately that sometimes I just need to stop and take a quick nap and I’ve been letting myself do that if I start feeling overwhelmed or stressed. It’s really helped, even if I don’t actually fall asleep.
-After lunch, I indulge myself (most days) by reading your blog and challies.com He has a daily roundup of articles for Christians about all kinds of topics and I love it! He also has really cheap but highly recommended Christian ebooks each day.
Mix and Match Mama says
Oh goodness, Dana, I love these!! Thank YOU, thank YOU for such a thoughtful and beneficial response. xx
Hope says
Im trying to be consistent about taking a multivitamin daily but my struggle is exercise. It makes me feel better and I sleep, better but I hate it!!!im trying to walk and will do good for a week for 2 and then will stop. Its so hard to get back into it. I have tried to change my mindset and not look at it as exercise but something I need to do to be healthier. What tips can you give on staying motivated or just taking the initiative to just do it. I wish I was someone that loved to exercise but im not. When I read you have worked out consistently for years and im like I want to do that but think I need to change my mindset.
Mix and Match Mama says
Also, experience tells me that it helps TREMENDOUSLY when you find things you enjoy doing. I did cycling for a year and hated every single minute of it. I dreaded it. I would make up excuses not to do it. One day, I just quit. It felt so good to quit because I spent so much time HATING IT. I never hate yoga. For me, that’s my favorite. I get excited to go every time. I look forward to it. Find things you love. It won’t feel like a chore.
Lauren says
Love this topic! One of my majors is magnesium. I can tell a big difference in my sleep with versus without, but not all mags are created equal. The other is my husband and I got an infrared sauna about 6 months ago, and we LOVE it! Helps with sleep, stress, blood pressure, so many health benefits! I take my book in there and thoroughly enjoy my 30 minute sweat sesh!
Cheriese says
My recent Major is my vibration plate. I feel so good after using it. It has strengthened my core, helped my balance, relieved the neuropathy in my feet, soothes stress out of my neck, eases the pain in my back, helped with muscle recovery and makes me sleep better. I tell everyone I know how amazing it is!
Kimber says
Hey, just a thought while you rave about HRT. Not everyone can take hormones. I am heading into perimenopause and I have been on non hormonal BC since I was 27 due to being high risk after my father had a massive stroke. HRT can cause strokes, high blood pressure, and many other issues – especially if you have a family history or other medications you are on that elevate that risk. If you are wanting to be educational and such an advocate for women’s health, please educate the other side of it. Many women have to power through menopause without drugs, which is what HRT in the basic sense is.
Mix and Match Mama says
I always advocate for women taking their health into their own hands. Go to the doctor, get your labs, ask your provider to explain them in detail to you, make sure you feel good and if you don’t, find a doctor that will help you feel better. I will always advocate through my own experiences to take control of your own health. So many women just accept “feeling bad”. I want better for this community. xx
Renee says
I always enjoy your blog posts. Have you listened to the Wellness Actually podcast? They talk about what the research studies say and which trends they would smash or pass. One person is a kidney doctor and the other person is an economist so they really understand the data. The wellness industry is so huge and profit driven. A lot of people are trying to make money selling you supplements you do not need. And the placebo effect is very real.
Mix and Match Mama says
I am looking that up right now! Thank YOU!