Wellness Without the Noise
Table of Contents
Wellness Without the Noise
A Morning That Anchors the Day
The first thing I do every morning is pee, weigh myself, and drink a whole bottle of water. Then I brush my teeth, get dressed, and walk thirty minutes. When I return, I shower, apply sunscreen to my face and scalp, and get dressed for the day. I pour coffee and read a chapter from something anything. Currently, I’m in a year long Anna Karenina reading club. Breakfast follows. Usually something simple, protein-forward, without much fat or sugar. This routine isn’t aspirational or impressive. It’s how I begin the day with structure and intention.
The Wake-Up Call
In 2019, I had a heart attack. I made changes afterward, enough to reassure myself that I was doing something about it. Over time, I slipped back into old rhythms. Then, more recently, I had another cardiac event. That one removed any doubt about the direction I was heading. I wasn’t managing my health. I was losing ground quietly, slowly, and steadily. After that, the work became non-negotiable.
A Shift in Focus
I’m 54 now. I still work full time, and I’m nearing the end of a long stretch of parenting. Life is full, but it’s different. My time is no longer shaped entirely around my kids’ needs. I’m not trying to reclaim youth, but I am trying to age in a way that gives me the best shot at being healthy and mobile for the years ahead. That means rebuilding some strength, staying consistent, and taking responsibility for my condition.
What the Work Looks Like
Most mornings, I walk. I try to go to Planet Fitness a few times a week and use the machine weights. These aren’t heroic workouts, just steady and familiar. I wear an Apple Watch and try to close my rings each day. It’s not about performance metrics. It’s a way to stay accountable and aware of how much I’m moving and how much I’m not.
I’ve also changed my approach to food. I don’t follow a strict plan, but I’ve become more conscious about what supports my energy and drags me down. Most of my meals are centered around protein, and I avoid the foods that I know trigger crashes or leave me feeling worse than I started. Over time, that awareness has sharpened, and my eating habits have improved without the need for rules or restrictions.
The Small Things Add Up
The details matter more now. I pay attention to hydration. I get outside and feel the sun on my face. I use sunscreen every morning without fail. I get to bed at a decent hour, even when the day is unfinished. I take short breaks from screens. I pause before making decisions out of stress or fatigue. These small things wouldn’t have registered when I was younger. Now, they feel like the difference between a good day and a day I have to recover from.
Living in a Body That Can Keep Up
What I’m chasing isn’t clarity or enlightenment. I’m trying to live in a body that doesn’t hold me back. I want to take a long walk with my wife without back pain. I want enough left in the tank to be present for the people around me, not just functioning but living in the moment. These aren’t lofty goals. They’re deeply practical. And that’s why they matter.
There is no silver bullet for this: no app, shortcut, or perfect supplement stack. There is only the willingness to show up again and again and to be honest about how I’m living. I’m not aiming to perfect myself. I strive to be well enough to live the kind of life I care about and keep that life intact for as long as possible.
What I’d Say to Someone Like Me
I used to think I could wait to care for myself until the dust settled. Until work eased up. Until the kids were grown. Until I had more time. That thinking almost killed me. The truth is that your health doesn’t wait. It keeps score, whether you’re paying attention or not.
Image credit: @megannn_lynne
If you’re reading this and you’re in a similar place, I’ll tell you what I wish I’d fully believed earlier. It doesn’t have to be dramatic. You don’t have to overhaul your life in a weekend. But you do have to begin. Walk. Eat with care. Get stronger. Track what matters. Take yourself seriously.
You’re not too far gone. But the clock is running. What you do with it is up to you.