Make One Good Choice a Day

August is National Wellness Month, and if there’s ever been a season to pause, reflect, and reclaim your health—this is it. For me, the moment came unexpectedly, staring at brain scans of my mother when she was sixty. Black spots clouded the image—cognitive impairment exacerbated by chronic conditions, cancer, unmanaged stress, and nutrient depletion.

That image shook me. But it also changed me.

I jumped in to all the lifestyle changes when she got sick, but after years of coaching women, I realize, it’s the small daily decisions that have the biggest staying power. You don’t have to overhaul your life right away to protect your future.

Start Here: Address the First Three Main Components of Your Wellness

How you sleep,
How you move,
How you eat.

Sleep: Your Brain’s First Defense

Quality sleep is one of the most powerful, underused wellness tools—especially for women. When hormones fluctuate, so do our sleep patterns. Life seems to get in the way of quality sleep. But when we follow the simple 3-2-1 Rule (no food 3 hours before bed, no work 2 hours before, no screens 1 hour before), and use tools like red light, blue light blockers, and EMF reduction—we can have a huge impact our sleep quality.

Sleep is how the brain cleans itself. It’s how the body repairs. Protecting it is protecting your future.

Exercise: Just Keep Moving

Exercise isn’t about punishment. It’s about permission—to feel strong again, to shake off the stress, and to reconnect with your body.

Aim for 30 minutes a day—walk, stretch, dance, swim. Plus, resistance training at least 3 times a week. Walk after meals to manage glucose (hello, mood and weight balance!) and protect your muscle as you age with heavy (for you) weights.

Nutrition: Real Foods First

Perimenopause often amplifies nutrient deficiencies, which means your mood, energy, and stress response are more vulnerable than ever. Processed foods, seed oils, and high sugar make all this worse. Aim for high protein—to support the muscle your building in your movement— low sugar, and nothing processed.

I personally rely on VitaHustle ONE to maximize my tasty protein plus get my magnesium, B vitamins, adaptogens, and antioxidants. It’s packed with so much of what we need for hormonal balance, stress control, and cognitive support. You don’t have to guess. It’s one simple habit, every morning.

One Small Habit Can Lead to Big Change

Here’s the best part. Starting each morning with your superfood multivitamin + tasty protein is a daily reminder to move more and protect your sleep! It’s the one small habit you can adopt that will lead to making more monumental changes for your overall health.

Just one choice today could change your tomorrow—and your brain will thank you for it. Take your VitaHustle ONE each morning and give yourself a high five for making one small change that day that will lead to big change over time.

Be Well,

Kerstin Lindquist

VitaHustle Chief Wellness Coach

Host of the StRest Podcast