The Wellness Project

1. Wellness is a personalized journey, not a rigid destination.

Wellness is a journey that starts within.

Individualized approach. The author emphasizes that there is no one-size-fits-all solution to wellness. Each person's body has unique needs and pain points, requiring individual investigation and experimentation to discover what works best. This involves understanding your body's specific needs and tailoring lifestyle changes accordingly.

Balance over extremes. The book advocates for finding a "sweet spot" between health and hedonism, avoiding extreme diets or lifestyle changes that are unsustainable or emotionally jarring. The author's experience with a militant naturopath highlights the importance of gradual, manageable changes over drastic overhauls.

Continuous process. Wellness is not a destination to be reached but an ongoing process of becoming aware and making choices toward a more successful existence. This involves constant self-assessment, adaptation, and a willingness to modify routines as needed.

2. The liver's health is central to overall well-being, demanding mindful choices.

Those three are like kryptonite for your liver.

Liver's role. The liver acts as the body's sanitation worker, processing everything from food and supplements to alcohol and stress. When overloaded, it can lead to various health issues, including skin problems.

Vice detox. The author's initial experiment involves cutting out alcohol, caffeine, and sugar to give the liver a break. This highlights the importance of mindful consumption and understanding the impact of these substances on the body.

Moderation and mindfulness. The book advocates for finding moderation and mindfulness in vice consumption rather than complete abstinence. This involves being aware of triggers, choosing higher-quality options, and balancing indulgences with healthy practices.

3. Green beauty extends beyond aesthetics, impacting internal health.

Pretty hurts.

Absorption of chemicals. The author emphasizes that everything applied to the skin gets absorbed into the body, potentially impacting internal health. This highlights the importance of scrutinizing personal care product ingredients.

Switching to naturals. The author transitions to natural beauty products to reduce exposure to harmful chemicals like parabens and endocrine disruptors. This involves researching ingredients, reading labels, and making informed choices.

Makeup-Free Mondays. The author experiments with Makeup-Free Mondays to give her skin a breather from irritating products. This highlights the importance of allowing the skin to regenerate and heal naturally.

4. Gut health is a cornerstone of wellness, requiring a balanced approach.

Once you have a flare-up, it can be hard to call off the troops.

Immune-gut connection. The author emphasizes the close relationship between the gut microbiome and the immune system. A balanced gut flora is essential for proper immune function and preventing autoimmune flare-ups.

Anti-inflammatory eating. The author commits to anti-inflammatory eating to heal her gut and reduce inflammation throughout her body. This involves eliminating gluten, dairy, and refined grains while focusing on colorful fruits and vegetables.

Food sensitivities. The author discovers a gluten sensitivity and the importance of avoiding trigger foods. This highlights the need for personalized dietary choices based on individual sensitivities.

5. Skillet skills empower healthier eating habits and mindful indulgence.

You can’t keep running from what’s staring back at you in the mirror morning after morning and, for me, vanity proved to be the most powerful motivator.

Home cooking. The author emphasizes the importance of cooking meals at home to control ingredients and portion sizes. This involves developing skillet skills and making cooking a consistent habit.

Batch cooking. The author adopts a batch-cooking strategy to prepare meals for the week ahead. This helps curb takeout habits and ensures access to healthy, homemade food.

Resourcefulness. The author learns to be resourceful in the kitchen, using up leftover ingredients and minimizing waste. This involves embracing "peasant" food and finding creative ways to use all parts of vegetables.

6. Hydration is more than just drinking water; it's about absorption and purity.

You should also try to give your body a break from alcohol, caffeine, and especially sugar.

Water's importance. The author emphasizes the importance of drinking enough water for overall health and proper bodily function. This involves calculating individual water needs and making water the primary beverage of choice.

Absorption and electrolytes. The author learns that it's not just about drinking water but also about absorbing it properly. This involves adding electrolytes, sipping slowly, and drinking water outside of meal times.

Water purity. The author investigates the quality of tap water and the potential presence of harmful chemicals. This leads her to invest in a water filter and be more mindful of water sources outside the home.

7. Back health requires a holistic approach, addressing physical and emotional factors.

You can’t keep running from what’s staring back at you in the mirror morning after morning and, for me, vanity proved to be the most powerful motivator.

Sitting is the new smoking. The author explores the negative impact of prolonged sitting on back health and overall well-being. This involves incorporating movement breaks and creating an ergonomic workspace.

Core strength and alignment. The author emphasizes the importance of core strength and proper spinal alignment for preventing back pain. This involves engaging in exercises that strengthen the pelvic floor and improve posture.

Emotional connection. The author discovers the connection between emotional stress and back pain. This involves addressing underlying emotional issues and finding healthy ways to manage stress.

8. Fitness should be enjoyable and sustainable, not a source of stress.

You can’t keep running from what’s staring back at you in the mirror morning after morning and, for me, vanity proved to be the most powerful motivator.

Finding enjoyable activities. The author emphasizes the importance of finding physical activities that are enjoyable and sustainable. This involves experimenting with different types of exercise and choosing activities that fit individual preferences and lifestyles.

Moderate movement. The author learns that moderate, gentle movement can be just as beneficial as intense workouts. This involves incorporating walking, stretching, and other low-impact activities into daily routines.

Mindful approach. The author advocates for a mindful approach to fitness, focusing on the mental and emotional benefits of exercise rather than solely on physical results. This involves tuning into the body's needs and avoiding overexertion.

9. Prioritizing sleep is essential for physical and mental restoration.

You can’t keep running from what’s staring back at you in the mirror morning after morning and, for me, vanity proved to be the most powerful motivator.

Sleep's importance. The author emphasizes the importance of getting adequate sleep for physical and mental restoration. This involves prioritizing sleep and making it a non-negotiable part of daily routines.

Sleep hygiene. The author improves her sleep hygiene by creating a dark, quiet, and cool sleep environment. This involves addressing noise and light pollution and establishing a relaxing bedtime routine.

Cognitive behavioral therapy. The author uses cognitive behavioral therapy techniques to address insomnia and improve sleep efficiency. This involves sticking to a consistent sleep schedule and challenging negative thoughts about sleep.

10. Hormonal balance is a key aspect of women's health, requiring conscious choices.

You can’t keep running from what’s staring back at you in the mirror morning after morning and, for me, vanity proved to be the most powerful motivator.

Hormonal birth control. The author explores the impact of hormonal birth control on women's health. This involves making informed choices about contraception and considering natural alternatives.

Fertility awareness. The author learns about fertility awareness methods and the importance of understanding her menstrual cycle. This involves tracking cervical fluid, basal body temperature, and other indicators of fertility.

Cycle syncing. The author experiments with cycle syncing, tailoring her diet, exercise, and lifestyle to the different phases of her menstrual cycle. This involves eating foods and engaging in activities that support hormonal balance throughout the month.

11. Stress management is crucial for overall well-being, requiring dedicated practices.

You can’t keep running from what’s staring back at you in the mirror morning after morning and, for me, vanity proved to be the most powerful motivator.

Stress's impact. The author emphasizes the corrosive effects of stress on the body and mind. This involves recognizing stress triggers and finding healthy ways to manage them.

Mindfulness and meditation. The author incorporates mindfulness and meditation into her daily routine to reduce stress and improve mental clarity. This involves setting aside time for quiet reflection and practicing present-moment awareness.

Journaling and gratitude. The author uses journaling and gratitude practices to process emotions and cultivate a positive mindset. This involves writing down thoughts and feelings and focusing on the things she is grateful for.

Last updated: March 30, 2025