Your Wellness Equation
Stop copying strangers on the internet: featuring the key variable no one's talking about, and my personal inputs
Is it just me, or does the wellness industry make health seem so confusing?
Conflicting messages about “how to be healthy” ricochet across our social media feeds. Every which way we look, a different supplement, protocol, workout routine, or diet is being endorsed as “the best”.
Your favorite fitness instructor posts her weekly workout schedule and you pay the $17/month membership fee hoping to obtain her abs by Thursday afternoon. Your ride or die wellness influencer decided to cut out dairy, so maybe you should too. Expensive blue gummies to support your gut health? Add to cart. Another glowing recommendation for a well packaged protein powder? Hell yes. A perfectly curated reel of green juice and journaling? Double tap.
We’ve turned health into a consumable commodity rather than a state of being. We’re so busy researching the best chlorophyll supplement that we’re too busy to touch grass.
Trying to keep up with the latest fad is exhausting. And enough is enough. It’s time to take back the plot, reclaim the castle.
I am here today to tell you that the basics work.
I am going to break them down for you, while providing suggestions and practical tools. May you explore and experiment with these fundamentals to discover what’s most supportive of your rhythms.
With that being said.
What works for me, or for your favorite influencer, may or may not work for you.
It has taken me years (I repeat, years) to finally wrap my head around the individuality of wellness culture.
Your formula is unique to you. You cannot put someone else’s inputs in your body, expecting their same output. I hate to break it to you, but you’re an individual. You are special.
I will also preface this post by making two important caveats:
Part of what makes us human is our ability to change. Your prescription for health may look different now than it did before. And that’s okay.
This is supposed to be fun. Wellness is supposed to be fun. Let this process, this journey, be enjoyable. There will be bumps along the road. There will be trials. There will be errors. You are learning.
Think of this as Choose Your Own Adventure: Wellness Edition.
So let’s get into it.
α: Sunlight
A morning walk. Standing outside on your front porch. Opening a window and sticking your head out for a few minutes. Bright bright artificial lights (when needed). Parking at the far end of the lot to maximize your time outside.
My input: I wakeup well before the sun is shining (post about that here), so I rely on my 10,000 lux lamp to jumpstart my circadian rhythm and get light in my eyes. Once the sun is up though, I try to go for a 30-40 minute outdoor walk (no sunglasses allowed).
β: Movement
A walk. A run. A jog. Strength training. Yoga. Pilates. A group fitness class. Dance in your kitchen. Jump in the ocean. Clean the bathroom. Vacuum the floor. Put away laundry. Wrangle your toddler. Take the stairs.
My input: I love walking. I do virtual classes from B the Method by Lia Bartha (a fusion of pilates and strength) 3-4 days a week. I also try to make it to the gym 1-2 days per week for controlled, focused, and intentional weight training.
γ: Nourishment
Omnivore. Vegetarian. Vegan. Raw Vegan. Paleo. Keto. Carnivore. Mediterranean. Whole 30. Gluten-free. Dairy-free. Low-FODMAP. The list goes on.
Eat nutrient dense, whole foods. Avoid processed and packaged. Buy organic, and support your local farms when possible. Don’t over complicate it.
The right diet is the one that makes you feel your best.
My input: Balanced, mindful, and nourishing. I’m fortunate to not have any intolerances so I’m able to consume a wide diversity of foods. Organic and grass-fed meats, wild caught fish, high quality dairy products. Fruits, vegetables, grains, nuts (minus hazelnuts…allergy!) and seeds. And always dessert. Everything in moderation. Food as fuel, food as medicine.
δ: Quality Sleep
Early bird. Night owl. Or somewhere in the middle. Your body will probably feel optimal when it’s following it’s own rhythm of when it prefers to wake and sleep. This is called your chronotype.
Regardless of when your head hits the pillow, aim for between 7-9 hours of quality sleep - a restful night with a good balance of REM sleep, deep sleep, and light sleep.
My input: I am an early bird through and through. I always have been, and probably always will be. In the evenings, I begin my wind down process by taking my nighttime supplements: magnesium, apigenin, and ashwagandha. I also place a strict ban on overhead lights, minimize phone usage, do 10 minutes of legs up the wall, and tape my mouth shut.
ε: Mindfulness
It’s one thing to live a good life. It’s another thing to notice that you’re living a good life.
Your perspective matters. Being aware matters.
Meditation. Breathwork. Creativity. A gratitude practice. These things work.
My input: I begin every day by reviewing my intentions for the month, a note I keep on my phone. I work on box breathing and psychological sighs after my morning workout. As the day winds down, I update my Happiness Log, and record my Photos of the Day. More on these practices here.
ζ: Social Connection
A weekly coffee date with a coworker. Complement a stranger. Face time your long distance best friend. A run club. A knitting club. A moms group. Whip up your favorite meal with your boyfriend. Play with your dog.
Humans are social creatures. We cannot exist in solitude. Studies have shown that having robust social connections actually helps us live healthier lives - it reduces our risk of chronic diseases, improves our mental health, and actually extends longevity.
My input: A nightly “Rose, Bud, Thorn” recap with my husband. Listening to Taylor Swift with my son during bath time. Weekly “Harvest Dinners” with my closest friends. Being a regular at my favorite juice bar. Fifteen minute voice notes. Meaningful friendships with my coworkers.
η: A Sense of Purpose
A hobby. A goal. A challenge. A job. A destination. A son, daughter, friend, neighbor, parent.
Identify your why. Ask yourself : what is the point of literally everything I do? Dig deep. Then deeper. Keep digging.
Ah yes, there it is.
My input: My people. My family, my friends, and the relationships waiting for me in the future.
θ: Joy
You have to make space for the things that light you up. I’m not talking about extravagant vacations or the celebrations that come with birthdays and holidays. I’m talking about the day to day.
Taste your coffee. Put on your favorite pair of socks. Eat the cookie dough, and the brownie batter. Savor inside jokes. Rewatch your favorite movie. Make a Monday a great day. Smile at a stranger. Put on a playlist. Call your mom.
I’m here to tell you that if you’re too busy for true joy, then you my friend have lost control of the plot.
My input: Sunrise stroller walks with my son. Jazz in the morning. Hot buckwheat cereal with the creamiest yogurt money can buy. My favorite fork. Rosemary. Wired headphones, mouth tape, and forgetting Instagram exists. New sweatpants one size too big. The gift that is watching the seasons change.
ι: Confidence
Last, and most importantly of all: the key variable. You must believe in your equation. You must have the utmost confidence in the routines and practices that guide your daily life.
Whether you tell yourself that something is “good for you” or “bad for you” - you are right. Your cells hear you.
Countless scientific studies have demonstrated the significant impact that belief and mindset have on the body.
Two of my favorites linked below:
The mind is an incredibly powerful tool. Listen to it. Nurture it. And use it to your advantage.
My hope is that this post serves as your official permission to stop searching for the next wellness Band-aid, and allows you to stop obsessing over what everyone else is doing. Listen to your body and don’t over complicate it.
Let the basics work for you - however you choose to utilize them.
Sunlight + Movement + Nourishment + Quality Sleep + Mindfulness + Social Connection + Sense of Purpose + Joy + Confidence
Looking for more?
Check out recent newsletters below:
oh my days natalie, yes yes yes to all of this. you somehow make wellness feel so human and personal every.single.time. it's chef’s kiss, truly. that line “we’re so busy researching the best chlorophyll supplement that we’re too busy to touch grass” made me feel personally victimised because wow, guilty 😅 i’ve fallen into that loop more times than i can count. i love how you always bring it back to joy and simplicity. your posts honestly make me want to truly care for myself in whatever way that looks, not just 'perform it' if you know what i mean 🤍 thank you for this natalie
Lots of lovely ideas here!
This post reminds me of a book I read recently, "How to Be Well," by WSJ writer Amy Larocca. Reading it helped me put a lot of the pervasive wellness trends in perspective, but I still struggle with some anxiety around the topic. (Cutting out related podcasts improved things.) I'd be so curious to know your thoughts if you've also read it.