There has been a lot going on behind the scenes from a personal health and wellness perspective in 2024 and I’m equal parts excited and nervous to share in this post. Your kindness in sharing thoughts and feedback would be really appreciated.
I think the common way of doing things is to announce health goals at the beginning of the year but in this instance it felt better to quietly work on things behind the scenes until I felt like I was in a better place. I can now proudly share now that I’m months into implementing these changes and have integrated them into my life in a meaningful way. It feels less aspirational and more concrete/real this way.
I think it makes the most sense to tell this story in a few parts:
- The catalyst for the changes
- What changes I actually made
- How it’s going and goals for the remainder of the year
WHAT PROMPTED MY FOCUS ON IMPROVING MY HEALTH AND WELLNESS IN 2024
This is primarily a tale of your insides not matching your outsides. Earlier this year I found myself in a place where I felt like everything looked pretty good on the outside but I felt like a mess on the inside. The toll of single motherhood (single when he’s in my home – I recognize I have the benefit of co-parenting), the pandemic and the major health issues I went through with my parents finally brought me to a place where I felt more like I was surviving than thriving. I was chronically stressed, extremely anxious and just not the best version of myself. It was like I was spinning – doing a lot of things but nothing especially well -and lacking the focus, ambition, creativity and fire that had always been a big part of who I am. I was also sick…a lot. I can’t even count how many respiratory infections I had between April 2022 and January 2024. It felt never-ending and had progressed to a pretty chronic cough.
I gave myself a lot of grace because…solo momming, pandemic, caregiving…that is a lot for anyone to deal with! But I didn’t feel “well.” I was having a hard time getting back on track even though my circumstances were easing. The thing that kept coming up for me over and over again was not feeling in alignment or integrity with myself. My livelihood is health and wellness and helping others feel good in their bodies. I didn’t feel good in mine and I didn’t truly feel that I was walking the talk. It was eating away at me. There were days that I would cry on my way to train clients or teach yoga – and I LOVE MY WORK! It has been hard for me to write like I used to – and I LOVE TO WRITE! I just didn’t feel like me.
I finally got to the point where something had to change – and I knew no one was coming to save me. It was on me to find myself again.
The other major factor was that I turned 40 last year and optimizing my health and wellness is top of mind and on my heart as I embark on a new decade of life.
(Important note: I have a truly amazing therapist who supports me and has been by my side through all of this.)
THE HEALTH AND WELLNESS CHANGES I HAVE MADE IN 2024
1. GOING ALCOHOL-FREE
On March 5, 2024 I woke up and decided that I was going to remove alcohol from my life. If you’re reading this post on the day of publication – its significance is that today marks six months alcohol-free! This was a spontaneous decision and didn’t follow any kind of bad hangover or rock bottom. I just didn’t feel that alcohol was adding anything to my life. I would find myself having a glass of wine to unwind/relax and it was actually like pouring gasoline on my anxiety. I had done Dry January, a couple of Whole 30s and some 30 day “breaks” so this time I set my sights on 100 days. The benefits were so amazing that I decided stretch it to one year. I am halfway there and I can honestly say that I’m not sure if alcohol will ever have a place in my life again. The beautiful thing is that I don’t have to worry about the long-term plan. What is working for me right now is not drinking so I’ll keep doing that.
If this is a topic y’all want to dive into on a deeper level, I’m happy to write another post with more details, insights, etc. I have so many thoughts.
2. DAILY GRATITUDE + PRAYER JOURNAL AND INSPIRATIONAL READINGS
I committed to writing in my gratitude and prayer journal every single night. The known benefits of gratitude practices and prayers are numerous. I also read from two different daily inspiration books (The Language of Letting Go and The Pivot Year). I have come to look forward to this quiet time before bed. It’s a much healthier alternative for me over scrolling my phone. I also write insights/quotes from my readings and other things on my mind in my journal.
3. BECOMING A PATIENT AT VYVE WELLNESS
My friend Virginia works at VYVE Wellness and kept telling me how much she thought I could benefit from some of the services that they offer. VYVE is an integrative wellness clinic located here in Charlotte offering personalized care through a combination of functional medicine, state-of-the-art technology and customized treatment plans. Their focus is on optimizing health, regenerative healing and helping patients achieve peak performance. I really, really appreciate that VYVE offers care that heals and supports not just your body but also your mind through both treatments and sustainable lifestyle modifications. They work with everyone from high-level athletes to tired moms dealing with hormonal changes to people with chronic health issues and everything in between.
VYVE is the brainchild of Dr. Will Haas, MD who is board-certified in family medicine and integrative medicine and an Institute of Functional Medicine trained practitioner. I admire his dedication to exploring ways to optimize the function of the body and the way he’s brought his vision to life. The clinic is beautiful, serene and state-of-the art. I seriously feel more well just walking in there. It’s like a big exhale.
Just to give you an idea, here are some of the services and therapies that they offer:
- Functional lab testing (gut health, micronutrients, food sensitivity, hormones, genetic markers, mycotoxins, body composition, cognitive function, metabolic rate, VO2 max and more)
- IV nutrient therapy ranging from standard to advanced infusions
- Peptide therapy
- Neurocognitive feedback
- Cryotherapy
- Hyperbaric oxygen therapy
- Lymphatic drainage and compression therapy
- Exercise with oxygen
- Infrared sauna
- Pulsed electro-magnetic field
- Red light therapy
- Metabolic testing
And more!
I was established as a patient at VYVE in May. Here’s how that all went down.
- I had a meeting with Dr. Haas to discuss my medical history, current concerns and health and wellness goals. I identified these as: supporting my immune system, understanding and optimizing hormone levels for my age, decreasing overall inflammation in my body and improving chronic stress and anxiety.
- Dr. Haas ordered the most complete bloodwork panel that I’ve ever had in my whole entire life. I had the blood draw in his office and then we met to go over the results. He went through the report line-by-line and explained every single thing to me. His attention to detail and ability to break everything down in easy to understand terms was incredible.
- We created a treatment plan that blended my lab results and spoken goals. One thing that stood out to me and aligned with VYVE’s focus on lifestyle modifications was that Dr. Haas spent time talking with me about my day-to-day routine, how I’m allocating my time and how I’m taking care of myself. He was very direct (in the kindest and most supportive way) that I would see maximal results if I also did the work of reducing stress through better time management and more commitment to self-care.
I have been on my treatment plan for three months now. It’s simple, sustainable and I’m most definitely starting to see tangible benefits. Here’s what we’re focusing on for the time being:
- A supplement routine of ONLY THREE daily supplements (I told Dr. Haas I don’t like taking a lot of stuff and he listened!). The supplement list he gave me was in direct response to what my bloodwork showed and what would give me the most bang for my buck.
- Neurocognitive feedback training. I have really seen this move the needle for me which has been so rewarding. I am going to write a whole post devoted to neurofeedback. I can’t wait to share!
- Monthly IV therapy, again, directly tailored towards my activity level, labs and goals. Let me tell you, I got one before a recent weekend hiking trip in which we covered 28 miles in two days and I truly felt it gave me a boost going in.
- Red light therapy. I’m trying to work up the nerve to do cryo – haha. I think it would greatly benefit my marathon training and recovery.
My treatment plan only scratches the surface of all that VYVE Wellness offers. I am excited to dive deeper as we progress. I have so many things I want to explore – especially around my chronic hip injury and hormones in my 40s.
CESSATION OF HORMONAL BIRTH CONTROL
I’ve gone on and off of Lo Loestrin for the last 4-5 years and I’ve taken oral contraceptives for the majority of my adult life. I never had any negative effects from birth control pills and I’m grateful they were available to me. That said, I am ready to be off of them and I am super interested in getting a read on my hormones at their natural levels and to see what’s going on with my cycle.
I will repeat labs to check my hormone levels after I’ve been off the pill for 3-4 months. At this point, my cycle has returned and is in the process of evening out.
I GOT AN OURA RING
This will also get its own post but I got an Oura ring for my birthday and it’s been incredibly helpful in implementing some of the changes I wanted to make. The number one reason I got it was for sleep data. It confirmed that my sleep quality leaves much to be desired and has really helped me make some changes that support better sleep. I also love it for info on how I’m recovering from my workouts – especially as I’ve been marathon training.
Lastly, I have synced my Oura ring with the Natural Cycles app to chart my cycles. This data is also wonderful to have and will be helpful over the long-term.
HOW IT’S GOING + GOALS MOVING FORWARD
I AM SO PROUD OF MYSELF! And that, my friends, is a priceless feeling. Overall, I feel markedly better than I did at the beginning of the year. The investment that I am making in myself is paying off and I feel in much better alignment. There is a river of presence and steadiness inside of me that brings me so much peace. My fire has come back and my mind is overflowing with ideas. I feel like I’m constantly ideating, creating and writing in my head. Some days I am just overwhelmed with gratitude for where I am. Physically, my body is feeling strong and energized. I am enjoying the challenge of marathon training a whole lot!
That said, all of this takes work and it’s not a perfect fix. Emotionally, I still have my share of hard days and anxious moments but I am coping in better ways.
Here are my priorities for the remainder of 2024:
- Remain alcohol-free
- Continue neurocognitive feedback training at VYVE and complete the two protocols that I’ve been working on
- More red light sessions on the back half of marathon training and be brave and start cryo
- Complete the Every Woman’s Marathon on November 16 and feel GOOD for the race
- Follow up hormone level testing post-birth control
- Explore therapies that can help with my hip so that I can continue to avoid surgery
There are some other things I’ve been doing to support my emotional/social wellness including reading more, discovering new hobbies, reworking my daily routine and making new friends. I think I’ve set myself up to have a strong finish to 2024. <3
LET’S CHAT
I would love to talk about any and everything I’ve touched on here. Please leave a comment below, email me or shoot me a DM on socials. And let me know if there’s anything you’re especially interested in me writing a separate post about.
I am so happy for you for these positive changes! I would love to hear more about your journey specifically with going alcohol free!
Thank you Erica! I will write a post – I have many things to say!
I’m so proud of you, Jen! It’s so hard to take steps to help yourself, but I’m proud that you saw that you weren’t where you wanted to be and did something about it. I’m so happy to hear how well you’re feeling. I’d love to hear more about the red-light therapy and how that’s helping you.
Good luck on your continuing journey, and thank you for sharing all of this with us.
Thank you Joy!!!!! I appreciate you. I will definitely share more on red light!
Every year I get older, I find myself drinking more infrequently. I now save alcohol for special occasions…to enjoy a glass of bubbly or a craft cocktail every few months or so. The way alcohol makes me feel even after just one drink, just is not worth it anymore!
I am a loyal Apple Watch wearer but have been curious about the oura ring. It always looks so bulky to me! Do you notice it during the day/night? Do you prefer it over your Apple Watch?
Thank you for sharing your health journey with your readers!
Hey Kate – thanks for your comment. I think a lot of us really feel the effects of alcohol more as we age. For me, especially with sleep. I think the balance you’ve found sounds pretty great!
I love my Apple Watch for fitness tracking. I love my Oura ring for sleep/stress/cycle tracking. Personally, I cannot sleep in my Apple Watch and tend to take it off the minute I get home. I love that I have the Oura ring on all the time. It took me two days to get used to it and I honestly don’t feel it at all now!
This was so encouraging to read and I am proud of you for making all of these changes! I’m really interested to learn more about neurocognitive feedback training. Thrilled you are feeling great and excited for this amazing journey to continue.
Thank you so much Lisa! 🙂 I will write a whole post about neuro – hopefully in the next week or two!
So proud of you for discerning what your mind and body truly needed! I am a counselor and see this type of deep fatigue often in women. Often times, they needed to grieve a loss or change, but there was no window of opportunity for that, and so they’ve pushed forward and end up physically or mentally unwell. I would love for more women to pause and move toward optimal health. Kudos to you on this hard work!!!!
Hi Christine – this comment resonated so deeply with me. Thank you for sharing. It gave me a lot to think about. <3
This is wonderful to read, and I’m so happy for you! Do you have any recommendations for a gratitude journal? I have one, but I’m looking for one that I can have a daily practice with.
Hey Amy! I use The Gratitude Journal for Women but I don’t follow the prompts. Every day I just do the following:
– Write down any quotes that stood out to me from my readings
– Write any reflections/knowings
– Write out gratitudes
– Write out prayers
Jen, Wow just Wow! Taking steps to full your best is so brave! I loved reading this post and the progress you’ve made and are continuing to make is inspirational. I too go alcohol free a couple of times a year and find that I feel so much better! I slowly allow wine to creep back in…the social pressure to drink is REAL! I would love to read more about this, the Oura ring and your gratitude/journaling process. I am so proud of you! Thank you for being vulnerable and sharing! Do you use a infared sauna?
Thank you so much Pam! Yes, I think those extended breaks from alcohol sprinkled in through the year are so good for us! I feel you so hard on alcohol being so deeply embedded in social activities. It’s tough to abstain in those situations.
I will share more about the other things for sure. I do not use an infrared sauna at this time – just the red light therapy bed. I’m sure I’d love it though!
Yay! What an inspiring post to read! I’d love to know more about Oura ring. Noticed you wear an Apple Watch. Did you use that to track your sleep ever? If so, I’m curious how it compares to the Oura ring. I use my watch for it now have contemplated getting ring but not sure with the $$$ for the monthly service.
Hey Kim – thank you! Yes, I wear an Apple Watch but I absolutely cannot sleep in it. I typically only have it on outside of the house and the minute I get home, it’s off and on the charger. I just don’t enjoy having it on my wrist all the time. That is the only reason why I got the Oura ring! Otherwise, I’d probably have been happy with data from Apple Watch!
I also enjoyed this post, and all you’re doing is an inspiration to figure out some stuff of my own! Would love to hear more about what you’re doing for sleep improvement and also the oura ring.
Thank you so much! I will for sure write more about sleep and Oura!
This is very interesting! I’ve been alcohol free for about 6 months now due to pregnancy which at first I kind of dreaded but have realized along the way there are a lot of benefits. One thing in particular I’ve noticed is how much more reading for fun I’m doing which makes me so happy. I also got off of hormonal BC a few years ago after my doctor talked about how it can increase risk of blood clots which run in my family. I had loosely heard that before but never really thought about it until then but it’s certainly something to consider to make informed decisions.
Hey Whitley! First, congratulations on your pregnancy. And yes, it’s a great time to take a long extended hiatus from alcohol. I totally feel you on the reading – mine has definitely increased significantly over the last six months! That is interesting about the blood clots and I’m glad your doctor talked to you about that. Wishing you a healthy and happy third trimester!
This is such a lovely post, and I am so happy for you! Keep working on your self care and congratulations!
Thank you so much Elisha!
Thank you SO MUCH for sharing this. I am crying as I am writing this because I feel this in my bones. I just turned 50 (so a decade ahead of you) but am co-parenting 2 teenage boys with their dad. He’s not a nice guy all of the time which is hard. And it’s stressful to be the only one worrying about money and paying the mortgage (although I am so, so grateful to own a home.) I often wish I had a partner and it can be so lonely without one — but also feel grateful that I’m not with the wrong person anymore.
It’s just always a mix of emotions, which you address so eloquently on your blog.
Basically, if you looked at me, you would say I am lucky — and I am, 100%. But I’ve been feeling so lousy on the inside lately. I have been heartbroken with a late in life relationship (and feel like I should have known better) and am trying to take care of my boys and not worry so much about myself … but also see so clearly that we need to take care of ourselves in order to take care of others.
I am also embarrassed to say that a glass of wine (or 3) was kind of my way to cope for years. I recently gave up alcohol and am humbled by how difficult it is — and also how much it affected me.
Thank you again for being so honest and keeping it real. So many of us are just trying to hold it together and not look like we are holding it together — even if we exercise and yoga and seem to be doing ok. Life can be really, really hard and I love that you acknowledge that. A million times – thank you! xoxo
Pamela – your words! Thank you so much for sharing your heart. I cannot tell you how much I relate to so much of what YOU wrote. I think co-parenting is something you cannot understand unless it’s your reality. I feel you so deeply on the blend of gratitude and stress that comes with managing a household on your own. Also, the complex emotions of shared parenting. You articulated it beautifully.
I hope you’ll give yourself grace around the relationship. You’re not foolish, you’re open to love and connection and sometimes we just don’t do it with the right person. It’s all learning. <3
I feel you so hard on the wine. It is difficult to change that habit but I've found the rewards to far outweigh continuing to drink. I'm ALWAYS here if you need support or an ear.
Sending you big love. xoxo
Love all of this! Any tips on how you’ve been making new friends? I have significantly cut down on drinking the last year or so as well, but it has opened my eyes to how much of my social interaction revolved around it.
Hey Allison – I feel you on the social interactions being drinking-focused. Honestly, I’ve made most of my friends over the last 10+ years through yoga and then once I had Finn, through him as well. I feel like being part of a yoga/fitness/running community is an awesome way to make friends with like-minded people. I overheard some of my students talking about hiking recently in a class we were all taking and I told them I’d love to join sometime. They invited me on a big hiking trip and it was so much fun. We’re now working out together, going on weekend hikes and planning bigger trips next summer! It was way out of my comfort zone to essentially invite myself along but worth putting myself out there!
As a true introvert who has been reading your blog for many years, I would love to know how you got over the anxiety to invite yourself (said with amazement, not judgement) into the hiking group! Was it an “in the moment” thing to state you’d like to join or had you kind of been thinking about it and decided next time you heard them discuss hiking, you’d toss out that you are interested?
One of my friends is in the midst of breaking up with alcohol. Would it be possible to include in your blog post ways friends in the group can be an encouragement during this time? What are some helpful things to say? This NOT to say? Is it ok to ask questions about how they are feeling or why they made their decision? Is it easier when another friend decides to forego the alcohol during a hang out? I have so many questions on the subject and will definitely be looking for that follow up post!
What an interesting post! I am curious about red light therapy and neurocognitive feedback training. I’d also like to know what gratitude journal you use. I see a lot of comments about the Oura ring and I can say from my own experience that its data is better than the Apple Watch and I got used to wearing it very quickly. I highly recommend it!
Hey Claire! I just use The Gratitude Journal for Women but I don’t really follow the prompts. Every day I just do the following:
– Write down any quotes that stood out to me from my readings
– Write any reflections/knowings
– Write out gratitudes
– Write out prayers
I will share more on red-light and neuro for sure! Agreed on the Oura!
Hi Jen,
Thank you for sharing such a detailed post about your health journey. I would be interested in hearing more about your journey with hormone testing as well as your alcohol-free time period. The wellness center is also fascinating to me, especially how people budget their money and time to attend IV sessions, workups, etc.
Love this!