📍The Wellness Guide for Busy People

We’re taught to push through busy seasons, but rarely taught how to fuel them. The truth is simple: high output requires high input. Stress, busy schedules, workouts, mental load, caregiving — all of these increase the body’s demand for nutrients and recovery. When output rises but input stays the same, the nervous system, hormones, and energy systems start to feel the strain. This is where many common symptoms begin. 

The more demand on the body, the more support it requires!

If your days are full, your schedule is packed, your mind is constantly working, or you’re pushing physically, your body isn’t meant to just “keep up.” It needs higher input to stay balanced.

When input doesn’t match output, the body starts waving red flags.

You might notice:

• Afternoon crashes
• Cravings for sugar or salt
• Poor sleep
• Feeling wired but exhausted
• Getting sick more often
• Bloating or digestive issues

These aren’t signs you’re failing — they’re signs your body is under-resourced.

What "High Input" Actually Means

It’s not about doing more. It’s about giving your body the materials it needs for your life's load.

1️⃣ More minerals

Stress burns through magnesium, sodium, and potassium. Low minerals can show up as fatigue, headaches, anxiety, and poor sleep.

✨ Add electrolytes, leafy greens, sea salt on food, daily multivitamin, and mineral-rich foods 

2️⃣ More protein

Protein stabilizes blood sugar, supports hormones, helps repair tissues, and keeps energy steady.

✨ Eat a source of protein every 4 hours (eggs, chicken, fish, Greek yogurt, beans, beef)

3️⃣ More nervous system support

You cannot heal or have balanced hormones in constant fight-or-flight.
✨ Build in small regulation moments: slow breathing, daily grounding, eating without screens, morning sunlight, short walks.

4️⃣ More rest — not just sleep

Rest is anything that tells your body it’s safe to slow down.
✨ Quiet time, time outside, gentle movement, reducing EMF exposure, relaxing bedtime routine 

A Simple way to think about it 

If life is in a “busy season,” your wellness basics can’t stay at the “bare minimum.”

Instead of asking, “How can I push through?”
Try asking, “What does my body need to support this season?”

Often, it’s not a major overhaul. It’s consistent nourishment, minerals, protein, and moments of calm.

Small inputs, repeated daily, build resilience.

Your body is always working for you — supporting it is how you keep showing up for everything else that matters.

Just one last thing - Let's talk about judgment

I just left an amazing Christian woman business owners' retreat.  And… what I learned was that you never know what anyone is going through. What I mean by that. Don’t be quick to judge anything. Their story is their story. And your story is your story. I think we, as human beings, just automatically judge whether we will like someone within 2 minutes. But what if those 2 minutes of you meeting them are their worst 2 minutes? Maybe they just got bad news. Or are you battling something (which almost always is the reason) 

   For example. I shared my why and a little bit about my childhood. I had so many women come up to me and tell me they would have had no idea. And that they can relate. 

  Soooo, this little short story that I am sharing is just to remind you. Don’t judge, think to yourself, maybe they need a hug, and keep your story to your story. Don’t deflect your stuff onto others. Instead, just say hi. You never know why they are behaving the way they are. But you could be their day changer 💖 

As we’re reminded in Scripture, “Judge not, that ye be not judged.” — Matthew 7:1. A little more understanding can go a long way.

With Love and Care, Til Next week

XOXO Christina | Golden Heart Wellness

💌 Don’t forget: We are always here to support your health needs, answer questions, and suport your journey through life. 

💌 We have the avalibility to get your in-depth Hair analysis done.  

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