I don't know about you, but the worst thing, and something I hate about getting older is feeling slow, sluggish and inflexible. I really started to feel like I was going down this path noticing more pain in the ankle I busted in Sweden 23 years ago. It wasn't until I said “It doesn’t have to be this way!” that I started to change my habits and start feeling sharper, more energetic and better in my body. If you're in this same spot, you're at the point where you're saying do I really have to feel like this? then you need to read this post
The Elephant in the Room: Your Mindset MattersPart of the experience of aging is our mindset about aging. So let’s get that out of the way with a few examples: Fauja Singh ran the Toronto Marathon at age 100. Ming-Na Wen from Agents of Shield and the Book of Boba Fett is 17 years older than me and is kicking it. She looks and performs her work amazingly. Whatever we accept about aging, is what we are going to create. If you think aging means stiffness, pain, lethargy, poor sleep….then that’s probably what you’ll get.
So I decided that aging doesn’t have to make me feel limited. Even if my cells aren’t functioning the same way they did 20 years ago, doesn’t mean I can’t feel good. Even if I don’t run a marathon, it doesn’t mean I need to feel terrible.
If you’ve been following along, then you know how hydration effects the body. I talked about this in part in other blog pots: here and here We’re going to start with the simplest change you can make: water!
The Science Brain of Function and Hydration
Even mild dehydration can have a clear effects on the brain. When the body lacks adequate water, it affects the balance of electrolytes and blood flow to the brain — which can lead to difficulties with memory, slower reaction times, and reduced ability to focus. A study* has shown that even a 1–2% drop in hydration can impair attention, decision-making, and short-term memory. Dehydration can also increase feelings of fatigue, irritability, and mental fog, making it harder to complete cognitive tasks efficiently. Simply put, when you’re not well-hydrated, your brain has to work harder — and it doesn’t work as well.
Hydration and Physical Movement
Water plays a key role in keeping your body moving smoothly. It acts as a natural lubricant for joints, helping to cushion and protect them during movement, which supports flexibility and reduces stiffness. Water also helps transport essential nutrients and electrolytes to your muscles, allowing them to function properly and recover more easily. When you’re well-hydrated, you’re less likely to experience muscle cramps, soreness, or tightness — and more likely to feel flexible, strong, and comfortable in your body. Y’all, what if instead of taking cortisone shots that degenerate the join capsule you start by making sure you’re drinking enough water.
Sustained Energy Through HydrationDehydration is a common — and often overlooked — cause of fatigue. When your body doesn’t have enough water, your blood volume decreases, which means your heart has to work harder to deliver oxygen and nutrients to your cells. This can leave you feeling sluggish, drained, and low on energy, even if you’ve had enough sleep. Dehydration also disrupts the body’s ability to regulate temperature and maintain proper muscle function, adding to that overall sense of tiredness. Simply put, if you’re feeling wiped out for no clear reason, reaching for water before caffeine might be the smarter first step.
Tips for Staying Hydrated
Looking to stay better hydrated throughout the day? Here are a few simple, effective tips:
• Start your morning with a glass of water before coffee or tea to replenish fluids lost overnight.
• Carry a water bottle with you and set gentle reminders to sip regularly — small, steady amounts are easier than chugging all at once.
• Add electrolytes (like a pinch of sea salt, a squeeze of lemon, or an electrolyte powder) to help your body absorb water more efficiently, especially after sweating or physical activity.
• Eat water-rich foods like cucumbers, watermelon, oranges, lettuce, and strawberries — they count toward your hydration too!
• Swap dehydrating drinks like soda or excess caffeine for herbal teas, coconut water, or infused water with fruit or herbs for variety.
Enhancing Hydration with Essential Oils
Adding a drop of citrus essential oils—like lemon, orange, or grapefruit—to your drinking water not only gives it a refreshing burst of flavor, but also offers gentle cleansing benefits by supporting the body’s natural detox pathways. These oils can make plain water more enjoyable, encouraging you to drink more throughout the day. For a cozy alternative, try adding essential oils to herbal teas for an aromatic, soothing boost. And for an easy way to stay both hydrated and energized, Young Living Vitality Drops provide a delicious dose of natural electrolytes and essential oils — perfect for replenishing minerals lost through sweat, while making hydration feel like a treat instead of a chore.
The Cheapest Way to Age GracefullyStaying hydrated is essential for energy, focus, flexibility, and overall well-being — and even mild dehydration can leave you feeling foggy, tired, or tense. Simple habits like sipping water regularly, adding electrolytes, eating water-rich foods, and using citrus essential oils or YL Vitality Drops can make hydration easier and more enjoyable. When your body is well-hydrated, everything works better — from your brain to your joints.
Ready to feel more energized, clear-headed, and comfortable in your body?
Join the Sip & Shine 7-Day Hydration Challenge and start building hydration habits that truly support your glow from the inside out! 💧✨
* The Hydration Equation: Update on Water Balance and Cognitive Performance
You're probably so excited about welcoming your baby into your home, if you're like most moms you're probably flipping through a few books, you've download some apps, and listening to your friend's and family's experience. You're probably doing your part to be a star patient for your doctor or midwife.I totally get that, and this is actually a problem because you're going to get you varied, sometimes conflicting advice that might not even work for your circumstance, and here is the kicker: lots of time's it not evidence-based guidance.
Instead of that, I want to offer you that working with a doula from your first trimester through your postpartum time is actually going to give you what you really need: cohesive information, expert guidance and the emotional support that every new mom deserves. It's like having an a doula in your pocket (or purse if that's where you keep your phone)
Hiring a Digital Doula is the best way to have a positive experience during your pregnancy, birth and postpartum. I would love to be your digital doula.
This is exactly how I've been able to improve my digestion without ever having to use more extreme interventions like colonics or laxatives. Let me explain how this was possible. But first, here is some context. I’m a doula, a massage therapist and I’ve given birth half a dozen times. So this is your warning if you can’t stomach this conversation: I’m going to be honest.
Whole 30
I discovered in 2014, by doing a Whole30 that I am sensitive to dairy. If you don’t know what a Whole30 is, it's a 30 day elimination diet with a 21 day reintroduction period. I’ve lost weight between pregnancies with Whole 30 (10-14 pounds per Whole 30 and 25 pounds overall). During the 30 days there is absolutely no grains, legumes, dairy, alcohol or sugar. It’s intense, but quite effective at balancing my hormones (as identified by regular, painless menses, increased milk supply and milk-fat content) improving my sleep quality and stress response as well as clearer skin. It’s very nutrient dense and intense in terms of food preparation & clean up.
When I reintroduced foods, I noticed that dairy slows down my digestion and lots of dairy (especially if combined with sugar) is linked to increased eczema. Eczema flares take quite a bit of dairy and sugar, so while unsightly and uncomfortable it’s not as inconvenient as bloating, gas and difficult bowel movements.
Six Births
I’m really good at giving birth. It’s not a skill you need every day (thankfully) and over time I’ve gotten really good at pushing. With my first baby: it was nearly 4 hours of pushing,with my second it was 26 minutes, with my third I don’t know the minutes but it was 3 contractions. With my fourth it was around 30 minutes (he was 1 pound bigger than the others). With my miscarriage it was wonky and hard to describe and with my youngest, it didn’t feel like pushing. It was the FER and it felt to me like dry heaving, to me it didn’t even feel like pushing be cause with FER she came so far out my midwife had to tell me to give a little push outside of a contraction to get her all the way out and prevent facial bruising.
Y’all my pelvic floor has seen some things. There isn’t quite the integrity as it ought to be. So if my digestion slows down.
Ouch.
It can mean painful constipation. It can mean hemorrhoids. It can mean being in the bathroom longer than a husband. It’s not lovely at all.
While pelvic floor therapy is indicated and I do practice my exercises, they are really no match for backed up bowels.
What about Fiber?
Fiber, especially in food form, is good. It’s good for our intestinal bacteria to have a variety of high fiber foods, and it’s good for moving things along. However, if the body lacks proper hydration: even a healthy diet can lead to too much bearing down.
Water is the key
How our intestines work, in a simplified state is this.
Food is broken down first in the mouth by chewing then by enzymes, acids in the stomach. Next it’s broken down in the small intestine via peristalsis (the muscle movement of the organs) digestive juices, bile and breaks down fats, carbohydrates and proteins. HERE is a key: the small intestine moves water from the blood stream into your GI tract to help break down the foods. It also absorbs some of that water before sending contents to the Large Intestine. More water is pulled from the bloodstream into the intestines to further breakdown remaining nutrients and then create waste.
Water is crucial to digestion. And you know that I love me some Digize, peppermint or fennel oil to soothe noisy (or stinky) digestive processes. They are very gentle, natural ways to soothe occasional digestive issues. But if the body doesn’t have enough water, I’ll be stuck in a “poor digestion + add oils” loop.
But when the body has enough water to perform regular processes and digestion, you don’t end up with hard stools. You don’t have painful, long bowel movements. You don’t usually end up with hemorrhoids.
Water is Key.
If you need support with your digestion, let’s start with a simple habit that’s basically free (i mean are you really counting your ounces and comparing it with your water bill?) Join me in the 7 day Sip & Shine Challenge
You're probably so excited about welcoming your baby into your home, if you're like most moms you're probably flipping through a few books, you've download some apps, and listening to your friend's and family's experience. You're probably doing your part to be a star patient for your doctor or midwife.I totally get that, and this is actually a problem because you're going to get you varied, sometimes conflicting advice that might not even work for your circumstance, and here is the kicker: lots of time's it not evidence-based guidance.
Instead of that, I want to offer you that working with a doula from your first trimester through your postpartum time is actually going to give you what you really need: cohesive information, expert guidance and the emotional support that every new mom deserves. It's like having an a doula in your pocket (or purse if that's where you keep your phone)
Hiring a Digital Doula is the best way to have a positive experience during your pregnancy, birth and postpartum. I would love to be your digital doula.
