In my last post, I broke down my individualized plan into homework assignments. Below is an update on the progress I’ve made so far as part of my journey toward optimal health.

Homework Assignment 1:

Testing — Complete

I was able to get my blood drawn and complete the thyroid imaging prior to my follow-up appointment in a few weeks.

The SIBO test was mailed to my home and required a fair amount of preparation and attention to detail. Preparing for the test included eating very bland foods (chicken and rice, for example) for 24 hours prior and fasting for 12 hours beforehand. The test itself involved labeling tubes, breathing into them at regular intervals, and mailing them back once complete.

It felt intimidating at first, but if you follow the directions and prepare the week and night before, it’s very manageable.

Homework Assignment 2:

Supplementation — Complete

I ordered Calm magnesium powder through Fullscript, though I later learned it’s also available through places like Amazon and other big box stores. If you purchase it elsewhere, just make sure it’s the authentic product sold by the actual company.

Homework Assignment 3:

Daily Habits — Could Be Doing Better

Magnesium
I’ve been making a magnesium “tea” every night by adding Calm magnesium powder to warm water and drinking it a couple of hours before bed. I’m currently up to four teaspoons per night, and it seems to help me relax before sleep. I’m also starting to notice more regular bowel movements just by adding this one habit into my routine.

Protein
Most mornings I make a smoothie with protein powder, almond milk, a banana, and frozen fruit. I rotate the fruit and sometimes add chia seeds, flax seeds, or spinach. I usually include protein at dinner as well.

That said, I know I can do better at consistently hitting the recommended 25–30 grams of protein per meal. Tracking my intake in an app would likely help.

Water
Every day I drink 20 ounces of water before having coffee or any food. Getting to my full goal of 72 ounces per day has been harder, and this is an area where I need to try a bit more.

Homework Assignment 4:

Movement — Could Be Doing Better

I haven’t yet researched spinal twist poses to help with constipation, and I need to prioritize this and incorporate them into my routine.

I also started doing leg resistance training but fell out of the habit around the holidays. This is something I need to gently bring back into my week.

Homework Assignment 5:

Brain, Emotions, and Spirituality — Could Be Doing Better

This is another area where consistency has been a challenge. My goal is to include at least one daily activity that helps support a parasympathetic-dominant (rest-and-digest) state.

Some options I’m considering include:

Breathing exercises
Gentle or yin yoga
Gratitude journaling
Prayer
Walking in nature
Meditation
Epsom salt baths

Homework Assignment 6:

Sleep — Doing Well

Most nights, I get close to eight hours of sleep. There are exceptions, of course, and my Oura Ring is quick to remind me when I don’t sleep well. I make an effort to go to bed early enough to allow for a full night’s rest whenever possible.

Homework Assignment 7:

Miscellaneous

For now, I’m choosing to put off looking into removing my metal fillings and scheduling a sleep study for snoring. While these are important, I want to focus first on building consistent, healthy daily habits.

Doing Okay, Could Be Doing Better

I once read that functional medicine is a partnership between the practitioner and the patient. I’m realizing that I need to take my side of that partnership more seriously — especially when it comes to daily stress reduction and tracking my protein and water intake.

I also plan to look up YouTube videos demonstrating spinal twist poses to help support digestion.

To Do:

Research spinal twist poses and incorporate one or two into my daily routine
Track water and protein intake using an app
Reintroduce resistance training with one or two simple exercises
Choose one or two stress-relieving activities to practice daily

Having Grace With Myself

With all of that said, I also know how important it is to be kind and patient with myself. I am making small changes and consistently incorporating new habits, and that matters.

What’s one thing you’re doing right now that you’re proud of — even if it feels small?

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The Homework Update