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2024 is the year of abundance! It’s the year of wellness and things are finally clicking and coming to fruition.
To manifest all your desires, the following key Ins and Outs are the catalysts you need to put into action in 2024. A thriving and joyful body and mind will not only provide you with the energy you need, but also instill the confidence necessary to bring your aspirations to life.
Let’s start with the ins and then move to the outs.
INS
Blood Sugar and Insulin Control
This is your number one priority in 2024 — not counting calories, dieting, buying multiple creams for acne, or random supplements for hormone balance. Balancing your blood sugar and becoming more insulin-sensitive, will do more wonders than anything you’ve tried before.
When we eat food, in simple terms, the sugars are absorbed into our bloodstream. For our bodies to utilize this, and to reduce the amount in our blood, our body releases insulin. This helps get these sugars out of the bloodstream and into cells to be used for energy or stored. When blood sugar spikes high, we release more insulin to bring it down — this can cause damage over time when it is chronically elevated.
You’ve heard of type 2 diabetes, when insulin is too tired to keep up with demand and can’t do its job anymore, leaving the sugar in the bloodstream. Insulin resistance is SO common these days and diabetes is a little further along on that path, not to mention organ damage, fatigue, brain fog, headaches, acne, hormone imbalances, etc. Period irregularities, PCOS, and PMS are common symptoms of dysregulated blood sugar and poor eating habits.
How does this occur? Well, eating highly processed foods, high-fructose added foods like soda and other packaged treats, sugary carb-heavy breakfasts, overeating, trans fats, and even too much protein if not being active enough can spike levels, eating carbs alone and having low metabolic health.
Read this post to learn how to balance your blood sugar and increase insulin sensitivity.
2. Protein Focussed Breakfast
This goes back to balancing blood sugar levels! Start your day off strong with a savory breakfast focussed on adequate protein — aim for 30g — along with healthy fats, fiber, and complex carbs. Don’t be afraid to experiment to find your perfect ratio.
For example, I love a good syrup-drenched pancake breakfast as much as the next person, but I can tell when I’ve had too much sugar and carbs than my body can handle. I feel much more balanced, clear and energized when I’ve had a balanced breakfast. Try experimenting, here are some ideas!
- eggs, omelets, hard-boiled eggs, sunny side with runny yolk YUM!
- avocado, nuts, plant-based yogurt low in sugar or whole grass-fed yogurt
- smoothies and shakes with wholesome fun additives like your fav protein powder, chlorella, spirulina, hemp seeds, chia seeds, leafy greens, yogurt, avocado, veggies – some people love frozen cauliflower
- Energy bowls – a mix of protein, veggies, and a complex carb (for example. chicken, wild rice, peppers, tahini dressing with a bed of greens)
- Breakfast Burritos
- Smoked salmon bagel
- Yogurt bowl
3. Fiber Focussed
I know it seems like all I’ve been talking about is food and your blood sugar control. But it’s just THAT important! If you are struggling with PCOS, fiber is one of those things that can help in all aspects, as PCOS is commonly a metabolic condition.
Eating fiber not only gets things moving — which is an important part of your hormone detoxification—but having fiber first or before your meals can help coat your stomach and slow the release of sugar into your bloodstream, thus lowering the insulin spike.
Fiber also feeds your friendly gut bugs! You’ve heard of the microbiome and how important it is for mood, gut health, and immune support! The food we eat directly impacts our microbiome. Our gut bugs LOVE fiber and a variety of different whole foods and nutrients.
When introducing more fiber, it is important to start slow. Some of you may experience bloating, gas, and cramping. Just add a little bit to your diet every week to build up a tolerance. Another complementary option, if you need it, is adding a fiber supplement. These are easily added to water and are taken before meals — be sure to drink enough water.
4. Quality over Quantity
The quality of our food is just as important as our food choices. What I am talking about is the sourcing of our food — animal products in particular —where did it come from and what was it fed. Within the US regulations on animals and what they are allowed to be fed aren’t as tight as other countries. They can also use hormones to artificially pump the animal and may abuse antibiotics.
Many animals these days are fed corn and soy, which also can be heavily sprayed. In other countries, this is as strange as if we were to water the sidewalk. This is far from their natural diet of grass, various hays, and critters they’d find running about. This causes a disproportion in the fatty acid and protein profile in these animals. They tend to have higher omega-6 than their grass-fed counterparts and other nutritional differences.
With this in mind, it is important to consider the quality of our meat, eggs, and dairy. opt for grass-fed, pastured, and organic when you can!
5. Period Tracking and Learning Your Unique Cycle
If you haven’t been already, start tracking your period. It is so helpful in determining patterns, and symptoms along with establishing a norm for yourself, as changes in your cycles can indicate arising or underlying health issues.
There are so many apps that can help you do this like Flo (the first one I ever used), Clue, Glow, Apple watch, Oura ring and FEMM (which I utilize now), and Natural Cycles. I explain more about the latter in this blog about non-hormonal birth control options.
Tracking your bleed whether on birth control or not is a great starting point. Most hormonal birth control methods stop ovulation resulting in a “fake” period each cycle, but I would still recommend tracking so you can log any spotting, abnormal bleeding, or any symptoms that may pop up.
Learning your unique cycle off of hormonal birth control will blow your mind. It allows you to hone in on your body’s fluctuations and see the physical and mental changes in real time and over time. Your hormones play an intricate role in how you feel day-to-day, your energy levels, hunger cues, cravings, and even the way you do your hair! You’ll start to see patterns in your behavior between the different phases and once you understand them you can give yourself grace when you feel a little off, or use this information to excel in your career or relationships.
Tracking your cycle and period symptoms gives us clues into your overall health and how your body is functioning. Irregular cycles, heavy bleeding, spotting, and cramps can all point to various imbalances within the body. Your period is your monthly report card, pay close attention to it! It’s here to help you!
6. Fertility Awareness Methods
When I was 19, I went on my first birth control pill. I went on it to help “clear” my skin. It did work for a while until it didn’t. I then switched pills and my skin was clear again, but I also gained some other symptoms and noticed this new thing called anxiety creep up. When I finally made the connection, I got off cold turkey. I was left in the dark about how to control my fertility and only offered other forms of birth control. When I discovered FAM, I finally understood my cycle and my fertility felt like it was in my own hands for the first time.
One of the best ways I’ve mastered my cycle is by learning how to use it as my own personal “non-hormonal and non-invasive birth control”. Yes, this exists, and it’s not talked about nearly as much as it should. With correct use is just as effective as hormonal birth control pills. There are a few variations of fertility awareness methods, specifically, I use the Symptothermal method which requires me to track and chart my cycles and biomarkers like basal body temperature and cervical mucus or fluid. This information allows me to determine my daily fertility, my fertile window, and whether or not there is a chance of pregnancy on that given day. Remember we can only get pregnant approximately 6 days out of each cycle!
I talk about this in more detail in this post The 7 Fertility Awareness Methods.
7. Cycle Syncing Workouts
Out are the days of HIIT workouts and pushing ourselves every day. Ever wonder why one day your workout feels like a breeze and other days you can barely get through it? This could have to do with your hormones!
There are four phases throughout your cycle — The menstrual phase, follicular phase, ovulatory phase, and luteal phase. Your body’s energy, hunger, wants and needs can differ throughout these phases. Syncing your workouts to these phases can help your energy levels and help you get the most out of your workouts without burning yourself out.
Here’s a little minimap to adjust your workouts — keep in mind everyone is different do what feels good to you.
- Menstrual phase – low impact, slow, rest and recover, nourish and hydrate, yoga, stretching, walks
- Early Follicular Phase – more intensity, energy is building up, pick up the intensity to what feels good. Pilates, strength training, walks, etc.
- Late Follicular Phase / Ovulatory Phase – Energy surge, HIIT, boxing classes, strength training, cycling, running, high energy, etc.
- Early Luteal Phase – energy still decent high from ovulation, workout classes, pilates, strength training, skipping, etc
- Late Luteal Phase – low impact, energy coming down, walks, yoga, pilates, bodyweight exercises.
8. Consistent Sleep Routine
Sleep has been a hot topic of interest over the last year, but gone are the days we simply recommend 7-9 hours of sleep. Building a consistent sleep routine is the word this year.
Science has spoken and research proves that our bodies love routine. Going to bed at the same time each night and waking up at the same time helps us recover better and feel more rested than getting the same amount of sleep at random inconsistent times.
I know with our busy lives this can be a hard one to implement, but try your best. Aim for a schedule within a one-hour window each night, and try to wake up at the same time. This will help you get to bed around the same time each night instead of pushing your schedule further and further.
9. To-Do Lists / Task Satcking
To-do lists are my golden goose. I would lose track of everything if I didn’t brain-dump these lists all the time. Try making a list of the next day’s tasks the night before to sleep more soundly, or make one in the morning to organize your day. If I don’t do this I find I’m killing time doing random things and getting distracted all day long.
My ADHD brain has a hard time sitting down and starting projects. My mantra this year is “Do it immediately”. This is because if I don’t do it immediately, for example, the dishes, they will pile up so high, and become overwhelming. Doing it immediately can be a hard habit to form but once you finish you realize that it wasn’t as bad as you thought. Identify as someone who is a clean and organized person.
This leads me to task stacking. Ever notice that you start cleaning and all of a sudden you can’t stop and you actually got really into it? If you’re anything like me with ‘ADHD paralysis’ and trouble initiating the task at hand, start with something small and use that complete-task dopamine hit to continue on to the next task. Get the ball rolling!
I promise your house will be cleaner, you’ll be more organized and have more time to do things you enjoy!
10. Everything Showers
An actual ‘clean girl’ year. Your confidence shines when you feel yourself and feel you’ve put your best self forward. An everything shower is exactly what it sounds like, but this starts before you even hop in the shower. Start with a hair mask to repair and care, and give yourself a little lymphatic love. Try dry brushing 3-4 times per week and utilize guasha tools and facial massage.
Once in the shower exfoliate, wash, and shave. Cleanse your scalp and treat yourself to a scalp massage. Shampoo and condition with your favorite clean products. Try one of those natural in-shower steamer bombs too, make this an experience. Hop out and moisturize every inch of your body, give your hair a little extra love, and tend to your eyebrows and anything else.
You’ll feel SO good after this and you’ll be glowing both inside and out.
11. Supplements That Compliment Your Needs
I love a good supplement, although many overpromise and underdeliver. Sometimes it’s a bad supplement with poor formation or bioavailable, but sometimes it’s because you simply didn’t need it.
There is a place for supplements, remember these are supplements, they supplement an already nourished diet and basic healthy lifestyle habits. So if you’re looking for a supplement to magically change everything before you do this, that is your first mistake.
There is also a time for certain supplements. Many are not meant to be taken long-term and some are meant for certain individuals and not others. A good example is hormone-balancing supplements. Taking these blindly can sometimes cause more issues than they solve. Certain hormone imbalances can mimic other ones and taking the wrong supplement could make things worse or not do anything at all. This is why it is important to work with your provider or practitioner to determine what your specific needs are and create a plan that compliments you.
OUTS
1. Over Training
Overtraining can do the opposite of what we intended and doing a hard workout stresses your body out. But this in general is a good stress, and allows us to improve our resilience. It becomes a bad stress when we are over-training and not allowing time to recover, or if we are already burnt out.
I see this all the time, especially in those with PCOS. We all know exercise is important and a part of a metabolically healthy lifestyle, but some of you are committing too much to the gym. Just as exercise is important, stress is also a huge part of the PCOS puzzle. We need to keep in mind our cortisol rhythms and blood sugar management. Overdoing it with workouts can stress our bodies out too far and hinder our results. Stick to cycle-syncing workouts and utilize lower-impact exercises like strength training, walks, and pilates. Be sure to include plenty of rest and stress-reducing activities as well.
2. Alcohol
Sobriety has become the new hot topic over the last year and it’s not slowing down in 2024. We are realizing that the hangovers and binge drinking aren’t worth it in the ways the hype portrays. It would be ignorant to say that Alcohol isn’t a BIG part of social culture and celebration. Most parties, holidays, weddings, birthdays, and social gatherings involve alcohol to some degree.
I am not the alcohol police and still haven’t made a strict decision on whether I am crossing it off my list for 2024. I believe I enjoy social drinking, but hate the way it makes me feel in the proceeding days, particularly with anxiety. Alcohol affects the brain in numerous ways and imbalances neurotransmitters that result in anxiety, depression, or mood changes in the coming days. It messes with your blood sugar levels, harms your liver, and worsens hormonal imbalances.
There are many reasons to X it completely, but I understand the societal pressures and the sense of community that it can bring. All I ask is you understand the negative effects and make your decision with that in mind. Try not to have more than 2 standard drinks a week or in one sitting.
If you want to be a part of the sobriety culture or are recovering, there are a lot of helpful resources online and social platforms to help back you up if you are feeling pressured. There are also SO many amazing mocktail brands coming out and many recipes that have health-promoting ingredients.
3. High Fructose Beverages and Packaged Foods
Many packaged foods, cookies, cakes, pop, and conventional juices use a table sugar substitute that is cheaper called high-fructose corn syrup. This processed sugar from corn has various amounts of fructose compared to ordinary table sugar. It is also notoriously put into heavily processed foods with other poor ingredients. When you consume fructose it goes directly to the liver. This can contribute to non-alcohol fatty liver disease and other health problems like diabetes high blood pressure, heart disease, and kidney failure.
Sugar isn’t inherently bad, we need it. Glucose is the primary energy source for our brains. But, obtaining it through processed foods and in amounts that we aren’t designed to consume can cause health to deteriorate. Fruit contains plenty of natural sugars and fructose, but fruit also has fiber, and that makes ALL the difference.
As I stated above for hormone balance, we need steady blood sugar. The fiber can help to lessen the blood sugar impact and also help feed our microbiome. Basically, fruit is definitely still IN, especially berries, but pop and packaged processed sugary foods are still OUT.
4. Plain Water Only
Hydration is more than just guzzling back liters of water all day. We need to tend to our electrolyte balance as well. Our bodies have a delicate balance of electrolytes that help them function properly. Too much plain water — especially if you sweat and work out — can disrupt the balance and cause fatigue, headaches, and ironically dehydration.
I like to add a little pinch of Celtic sea salt to my water each morning or throughout the day to add beneficial minerals and sodium. You can also sip on some coconut water or add electrolyte packages or sea mineral drops to your water.
5. Not filtering Tap Water
Tap water, in most developed countries, is generally considered safe for consumption due to stringent regulations and water treatment processes. However, there are certain concerns regarding the potential impact of tap water on your hormones, particularly due to the presence of certain persevering contaminants.
1. Endocrine-Disrupting Chemicals (EDCs): These chemicals can mimic or interfere with the body’s natural hormones, leading to hormone imbalances. Some common EDCs found in tap water include bisphenol A (BPA), phthalates, and certain pesticides.
2. Per- and Polyfluorinated Substances (PFAS): According to recent reporting from the US Geological Survey, close to half of Americans are drinking water with per and poly-fluoroalkyl substances (PFAS) over advisory levels. These are forever chemicals that build up in the body over the years.
3. Chlorine and Chlorination Byproducts: Tap water is commonly treated with chlorine to kill harmful microorganisms. However, the chlorination process can form disinfection byproducts, such as trihalomethanes (THMs), which have been linked to disruptions in hormone function. High levels of chlorine can also disrupt thyroid health.
4. Fluoride: Many tap water sources add fluoride to promote dental health. While fluoride can be beneficial for oral health, excessive intake may affect the endocrine system and interfere with hormone regulation and brain health. Higher fluoride levels have been linked to increased risk of dementia.
5. Heavy Metals: Certain tap water sources might contain trace amounts of heavy metals like lead, arsenic, Aluminum, and mercury. Chronic exposure to these metals can potentially disrupt hormonal pathways and can be neurotoxic.
6. Pharmaceutical Residues: Tap water can also contain traces of pharmaceutical residues, which may enter the water system through human excretion or improper disposal. These residues have the potential to interfere with hormonal function.
7. Plastic Leaching: Plastic pipes and containers used in water distribution can leach harmful chemicals like BPA and phthalates into tap water, especially when exposed to higher temperatures.
Not all filters are created equal. Britta isn’t good for much other than taste and chlorine and other filters fail to actually filter as well. For this reason, I recommend Clearly Filtered water pitchers, or a reverse osmosis system! Zero water has been a previous recommendation of mine, but recently has been found to release microplastics into the water, so I no longer recommend these.
6. Low Calories For Weight Loss
For years the thought was to reduce calories and you’ll lose weight. It’s actually a bit more complicated than that. Chronic low calories flag our bodies and put them under additional stress thinking they are ‘starving’ — this is especially true for women. This is detrimental to our menstrual cycles and other bodily functions.
Another possible result of undereating is becoming undernourished. When we don’t have the nutrients to perform basic functions this can harm our thyroid and our metabolism. These low-calorie foods are often devoid of nutrients and beneficial healthy fats. Remember fat does NOT add or grow adipose tissue (make you fat). We need these fats for a healthy brain and reproductive cycle.
It’s not as simple as calories in calories out. Two foods with the same amount of calories will affect our body differently depending on the composition of fiber, protein, and carbs in that food. A handful of almonds may be 300 calories on the package, but you may only be absorbing 240 calories.
An appropriate weight has to do with our blood sugar, insulin response, our metabolic health, and thyroid health. So when wanting to lose weight I recommend eating enough for your body’s everyday demands. Keep your diet “clean” by getting rid of poor-quality packaged foods, sodas, and conventional juices. Avoid alcohol, have good sleep habits, and add in some exercise. Hot girl walks are definitely IN.
7. Staying Up Late
You’ve heard this before, and if not, now you know! The more sleep we get before 11 pm, the better. Our bodies love rhythm and patterns. It has a natural process of regeneration while we sleep. This is linked to our internal clock, known as circadian rhythms, which influence various functions, including sleep-wake cycles.
The earlier hours of the night are often associated with more restorative sleep, especially during the crucial deep sleep stages when the body repairs and rejuvenates. Melatonin, the sleep hormone, plays a significant role, peaking in the early part of the night. However, the key isn’t just the hour on the clock; it’s about maintaining a consistent sleep schedule that suits your lifestyle. Quality, consistency, and duration matter most, so find a routine that ensures you wake up refreshed and ready for a new day!
8. Over Caffeinating
I’m not a coffee drinker. I love it, but the caffeine is too stimulating for my body. A lot of you LOVE your coffee and rely on it to get you up and through the day. I totally get it and good quality coffee is fine if you’re having a cup or two at the proper time, but consuming multiple cups throughout the day can be too stressful for your body and has been linked to period cramps and other irritations. This goes for energy drinks and other caffeinating beverages too!
Here are some tips to follow if you can’t do without:
- Eat a balanced breakfast first
- Wait 90-120 min after waking to consume
- Limit to 1-2 cups per day
- Only consume in earlier parts of the day
9. Birth Control For Everything
For every woman who is on the hormonal birth control pill for contraceptive reasons, there is one who is on it for a reason other than ‘birth control’. These pills, patches, and rings have been prescribed to control everything from heavy bleeding, cramps, PMS, irregular cycles, and acne to simply wanting to avoid a period.
We can’t forget that these are still prescription medications, which come with their own risks just as other pharmaceuticals do.
I am not discounting the incredible intentions of these birth controls and the selective scenarios where they shine. The freedom these methods bring and the further education women have achieved is one of the remarkable advances over the years, but let’s be honest, now, they ARE being overprescribed.
What about those who don’t want to be on hormonal birth control or the IUD? You can’t go to the doctor and ask about your cramps or irregular cycles because they will just ask if you are on hormonal birth control or if you want to be. This is their only solution. — Many practitioners are remarkably caring and educated on alternative solutions, the earlier is a general statement that has been observed anecdotally and is, unfortunately, a very common scenario.
Periods aren’t supposed to hurt and periods are supposed to be coming regularly. If they’re not, your cycle symptoms are letting you know that something is up and you need to look into this more closely. All a birth control pill is going to do is shut down your cycle and cover up the symptoms. The underlying root cause will still be there and chances are once you get off that pill, they’ll come right back and maybe worse.
This is the year we take our health into our own hands and hone in on that gut feeling that maybe “this doesn’t feel right”, and give our natural cycles a chance, to work with our body instead of quieting its voice.
Conclusion
Practicing these ‘ins and outs’ can transform our 2024 and lead to improvements in other areas of our lives. If a lot of this is new to you, I suggest starting small and moving through the list at your own pace. Add something new here and there while you get comfortable with it.
Remember consistency is key to anything. You can eat healthy, work out, and practice self-care once in a while, but it’s our habits that contribute to our biggest self-growth and our identity.
Best 2024 wishes xo
