I get asked fairly often about my diet and exercise routine and I’ve been very open on Instagram about how I have genetically high cholesterol. Even though it’s naturally on the higher side, it is a responsibility of mine to manage it — heart health is important (particularly for women, who suffer from heart disease at alarming rates) and I want to be here for a while!
Last week, I had bloodwork done and discovered that I had gotten my LDL (the bad cholesterol) down and my HDL up. All through diet, exercise, and supplements recommended to me by my doctor.
I was really proud of myself but I am still not where I want to be, necessarily. I recently made a promise to myself to get in the best physical shape of my life and am about to embark on an exciting fitness challenge, which I’ll share more about in a future letter. But right now, I am in a great place and I’m really happy.
Here’s what got me here.
Things I Do to Feel My Best
Get Enough Sleep
I monitor my sleep (and my cycle, and track my step count and heart rate) with my Oura ring, which has been a game-changer for me. I’ve had mine for two years. I love it. At night, I make my bed into a coccoon — I sleep face-up on this pillow (specifically designed for side and back sleepers), while wearing a silk eye mask, and using this sound machine. If I need extra assistance getting to sleep, I take these melatonin gummies.
Exercise
I work out roughly 4 times per week and do it on my own (for now! That will change soon). I have a Saved folder on Instagram where I keep the workout videos I use — I most often turn to Built By Becky and Lindsey Harrod.
Here’s my split:
Monday: Legs + Treadmill
Tuesday: Arms + Treadmill
Wednesday: Off (or something easy, like this full-body, 7-minute workout plus treadmill work)
Thursday: Abs + Arms + Treadmill
Friday: Legs + Treadmill
Walk Every Day
On my workout days, I do 30 minutes on the treadmill, alternating between walking (3.6 mph) for two minutes at a 12% incline, and running (6 mph) for two minutes on a flat road. On my off days, I just take walks around my neighborhood or walk on the beach. I often use my 1-pound ankle weights to add a bit of resistance.
Eat In a Way That Makes Me Feel Good
When I am trying to feel my best, I look to my diet first. Indulging in too many restaurant or takeout meals doesn’t make me feel good. Plus, I love to cook! I try to eat my more calorie-dense meals during the day and make something lighter for dinner. I also do keep protein in mind (this is important as we age, particularly if you want to build muscle — which is key for burning fat if you’re interested in weight loss!) But fiber is important, too! I eat lots of vegetables to ensure I get enough.
Eating is so, so important. I look better when I eat more and lift weights than when I eat less and do more cardio. I like having some muscle definition on my body and that is literally impossible without eating enough.
A very typical day for me looks like this:
Breakfast: Oatmeal or a protein shake. I alternate between this chocolate-peanut butter protein powder and this chocolate-strawberry protein powder, adding them to either oatmeal (which I top with a dollop of Greek yogurt, some chia seeds, and half a banana — sometimes I add a little almond butter and dark chocolate, too!) or to a smoothie with frozen cauliflower rice, flaky salt, half a banana and almond milk.
Lunch: Rice + Protein + Veggie. I make a “power bowl” pretty frequently and it looks something like this (this makes enough for three meals): 1 bag of frozen organic rice, pre-cooked and heated in a skillet + two cooked and cubed chicken breasts (marinate it beforehand however you like) + 1 can of garbanzo beans + a bag of raw spinach or kale or arugula (I add this to the hot rice so it wilts a bit) + 2 hard-boiled eggs (8-minute eggs, so they are still a bit jammy inside) + 1 cubed avocado + some sort of dressing (I might just do a drizzle of chili crisp or I might mix some dijon mustard with olive oil, vinegar, salt and pepper — just something to add flavor)
Dinner: Protein and veggies. I typically do fewer carbs at night, just because it’s easier on my digestive system. I might do chicken sausage and sauteed spinach or roasted salmon with some bok choy. Even a rotisserie chicken works! (My biggest tip is to buy bags of pre-chopped, raw, mixed veggies from Trader Joe’s — these come in so handy when you’re in a pinch, as you can just throw them in a hot pan with some salt and pepper and serve with a protein)
Take Supplements
Supplements are personal and should be taken under guidance from your doctor. Mine recommended Berberine, Red Yeast Rice, and Omega-3 Fish Oil for my cholesterol. Separately, my OB/GYN recommended Magnesium Glycinate for my headaches. I also take this metabolism-boosting supplement, which has green tea, B6 and B12 to help boost energy. The same company also makes a “GLP-1” supplement, which does not actually contain GLP-1 (the key ingredient in Ozempic) or require a prescription but it does help fight “food noise” so you don’t eat past the point of feeling full
Wear Cute Workout Gear
Okay, this might sound vain, but it’s true: When you look good, you feel good. When I work out in a pair of old, ill-fitting shorts, I do not feel good. When I am wearing a very cute set, I feel better! I like everything Daily Drills makes (the pants are flattering and high-rise) as well as Australian brand CSB (these leggings are scrunched and make your butt look absolutely insane — I have three pairs). I try to lay out my workout clothes the night before, to keep myself accountable.
Thing I Don’t Do:
Worry about seed oils: I get it, this is a “thing” now, but I am more concerned with which oils are heart-healthy and which have a high smoke point for cooking (I use extra virgin olive oil for dressings, as it is great for your heart and avocado oil for cooking, as it has a higher smoke point — meaning it won’t burn and become toxic and also it won’t taste bitter)
Eat beef tallow: I remain unconvinced that this push toward all-things-beef-derived isn’t one sponsored by the U.S. cattle association — beef tallow is all over the place and I’m sorry, but if you eat French fries from a fast food restaurant that are deep-fried, they will just as bad for your heart fried in beef tallow as in peanut oil. I do eat red meat on occasion but pretty much every major piece of scientific research shows that you should lower your beef consumption, not raise it (particularly if you are concerned about heart, kidney, or colon function)
Intermittent fasting: There is a lot of research on intermittent fasting and much of it shows a lot of benefits! It’s just not something I’ve gotten into. I have done short “detoxes” and “cleanses” before, where I will eat very simply or cut out sugar/caffeine/etc. I typically do this after weeks in which I have over-indulged (last year, I did this 5-Day Reset after weeks of holiday parties and eating copious amounts of sugar, and I felt really great after doing it — I shared how much weight I lost and how I felt here; I have never been so hydrated in my life)
Buy into fad diets that exclude entire categories of food: I saw a video on Instagram the other day by a “doctor” (it was someone without a medical license, not sure how they can call themselves a doctor on social media) urging people not to eat vegetables. Vegetables! Please be serious and use your brain. Vegetables are full of vitamins, minerals, and nutrients and they encompass a huge category of things — beta carotene-rich carrots, tomatoes that contain lycopene (which has been found to fight cancer), spinach and kale (which offer lutein, which you need for kidney function). The video urged people to eat only animal by-products, which is literally the worst thing you could do for your heart or your kidneys or, frankly, your bowels and colon health.
Be hard on myself: A big thing I do is view exercise and health as a privilege. This comes from my own background (I danced growing up and was part of dance teams so I have always viewed movement as an important part of my mental health) and my family history. My mom has a traumatic brain injury and can’t do all the things that someone without one might be able to do. I have always known how lucky I am to have my health and believe that exercise is a privilege and not a punishment. I take rest days when I need them! I eat ice cream when I want to! Life is about living, and I try to ensure I live the best way I can.
ODDS & ENDS
I love this long-sleeved shirtdress (made of jersey, so it won’t wrinkle if you pack it in a suitcase).
I caved and ordered some Rothy’s clogs. I got the velvet cheetah print. I wear my Manolo x Birkenstock clogs all the time so I know these will be worn to the ground.
I think I’m the last person on earth to get into the beauty brand Mutha but wow, I totally get it now. The packaging is great but the product itself is excellent. I use the aluminum-free deodorant and the body butter (which is like a balm, but provides the most luminous look to legs — I always travel with this and wear it to dinner or events).
This was a great read, with many helpful tips. I ordered some of the Lemme Burn!
I've been taking Berberine, too, and really love it. Also, I love that you included things you DON'T do, which I'm always monitoring, as well. Being protective of myself and ensuring my nurturing rituals never feels stressful or pressured. Thank you Virginia!