E280: How Women Over 35 Can Beat Burnout & Build Real Wellness with Foundational Habits with Jamie Martin
What Makes Long-Term Wellness Work for Real Life
Many people today want to feel better and live healthier lives. But with so much advice out there, it's easy to get lost. From new diets to fast fitness trends, it can feel like you need to do everything at once.
That often leads to stress, burnout, or giving up. Many don't realize that long-term wellness doesn't come from big changes. It comes from small, steady steps you can stick with each day.
Jamie Martin understands this well. She is the Editor-in-Chief of Experience Life magazine, and Vice President of Content Strategy at Lifetime Inc., where she has worked for over 20 years. She began as an intern and now leads one of the most trusted wellness magazines. Jamie also co-hosts the Lifetime Talks podcast.
Her work focuses on real-life advice about movement, food, sleep, stress, and connection. She believes that health should feel doable, not perfect. Her goal is to help people live better without pressure or confusion.
In this article, we'll learn what long-term wellness truly means and how to build it. We'll look at small habits that help over time, like daily movement, rest, and whole foods based nourishing meals. We'll also talk about stress, screen time, and family balance.
Why Long-Term Wellness Comes from Daily Habits, Not Quick Fixes
Building a healthy life takes steady effort, not sudden changes. You don't need to try every new trend. What works best is keeping things simple and doing them often.
“You have to repeat the same simple habits over and over again—movement, food, sleep, stress, and connection. The basics might feel boring, but they work,” said Jamie.
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Small Steps Make a Big Difference
Big goals often feel good at first, but fade fast. Instead, do one small thing better than yesterday. That small win builds real progress. It's not about being perfect. It's about staying on the path, even when it feels slow.
Quick fixes often lead to the same result. You start, lose steam, and then stop. That cycle can leave you feeling stuck. Real change comes from habits that feel doable, fit into your life and ultimately bring you a sense of joy.
The Core Elements of Long-Term Wellness
There are a few foundational practices that matter most:
Movement: Aim for 30 to 60 minutes of activity, 5 or 6 days a week. Mix strength, cardio, and stretch work. Also, move during the day—stand, walk, lift, or stretch often.
Nutrition: Choose more whole foods and fewer packaged ones. Think simple: fruits, veggies, grains, healthy fats and clean protein.
Stress: Life moves fast. Make time to slow down. Even sitting still for a few minutes can help.
Sleep: Rest matters. Quality sleep helps your body heal, focus better, and stay strong.
Connection: Stay close to people who care. Support helps you feel better and live better.
It's Not About Extremes
You don't need an extensive plan. You just need to show up each day and do 1% better than the day before.. The basics may feel boring and simple, but they work. Stay consistent. Over time, that steady rhythm helps you feel better, live longer, and thrive.
Why Taking Time for Stillness is Key to Long-Term Wellness
In today's world, it's tough to just do nothing. Many of us feel guilty when we're not being productive. But taking time to relax, without distractions, is important for our well-being. It's not laziness; it's a way to recharge.
“If I’m not doing something, I feel like I’m being lazy—but really, doing nothing is good for us,” said Jamie. “I’m trying to get more comfortable with just being.”
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The Benefits of Quiet Time
It might feel strange initially, but sitting silently or walking without distractions can help clear your mind. Try starting with just 15 minutes of quiet each day. Over time, you may find it helps reduce stress and gives you a break from the constant noise from the outside world..
Limit Phone Use at Home
Setting aside time without phones or screens can bring you closer to yourself and to your family. Try designating phone-free hours during meals or weekends. Less screen time helps you focus on real conversations and build stronger connections. It can also spark creativity and new thoughts and ideas.
For parents of young children, consider waiting to give them their first phone until eighth grade or even high school. Thanks to the movement from the book The Anxious Generation, families are now waiting to buy their children a phone until eighth grade or later, given the impact that these devices and social media have on their mental health and ability to focus..
Focus on the Basics for Long-Term Wellness
Chasing the latest trends won't get you far if you neglect the basics. Before buying a new wellness product or biohacking device ensure that these foundational pillars are established.
Getting regular exercise
Eating whole, nutritious foods
Staying hydrated
Sleeping well
Managing stress
These simple habits are the foundation for a healthy life. You don't need fancy gadgets or quick fixes to feel better.
For those who are ready to dive into what exactly is going on inside your body in order to feel better, consider tools like a continuous glucose monitor or having functional medicine lab testing done. If A few weeks of tracking your blood glucose levels can shed much needed insight into how your nutrition and lifestyle habits are impacting your hormone levels and your ability to maintain a healthy weight.
How to Balance Family Life and Long-Term Wellness
Balancing family needs and personal well-being is tough. It often feels like there's no space left for yourself. But taking care of your health doesn't need big changes. Small, daily efforts can make a real difference.
“It’s a challenge every single day,” Jamie said. “But when I take care of my body and my mind, I show up better for my family.”
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Prioritize Movement and Self-Care
Start with a few simple habits that can make a big difference:
Do short workouts in the morning to feel more focused; you don’t need 30+ minutes.
Mix cardio, strength, and flexibility exercises throughout the week to stay balanced.
Take a few deep breaths or sit quietly before your day begins (or anytime when you feel stressed).
These habits will help you feel grounded and ready, even when the day gets hectic.
Find Time for Quiet and Personal Time
Quiet moments matter. After a long day, even 15 minutes to yourself can help you reset. Reading, a warm bath, or sitting in peace can ease stress. Without this time, it's easy to feel drained and worn out.
Involve the Whole Family
You don't have to do everything alone. Talk with your partner about fairly dividing chores. Involve your kids in simple tasks like:
Helping prepare meals
Setting or clearing the table
Folding laundry or organizing their space
Kids often enjoy feeling useful and thrive when they have meaning and purpose. Helping children learn life skills also teaches them responsibility.
Ask for Help When Needed
No one can do it all, and you shouldn't try to. It’s important to speak up when you need support. Having an honest conversation with your family with a simple ask for what they can do to help you can make a big difference on your overall wellbeing..
When everyone in your house helps out, things feel easier and calmer. You'll feel more supported, less stressed, and more able to care for yourself and your family. Striking a better balance will have a ripple effect on your entire family.
Handling Tension Between Family Life and Long-Term Wellness
Balancing family life and personal well-being can feel hard. Some days, it seems you're doing everything while no one notices. That feeling builds up and leads to frustration. But often, the other person feels the same. The key is to talk about it and recognize each other's efforts.
“Sometimes we just need to say out loud, ‘Here’s what I have in me today—and here’s where I need help,’” Jamie said. “It doesn’t mean we’re failing. It means we’re human.”
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Communicate and Appreciate Each Other's Efforts
In any partnership, it helps to be clear and kind about how each person contributes. Many tasks go unseen and unspoken. To stay on the same page:
Talk about daily tasks, even the small ones
Notice the invisible work, like planning and remembering
Don't keep score, just focus on helping each other strike a comfortable balance
Check in often to shift tasks when needed
These steps build trust and help both partners feel valued. When that happens, things start to feel more balanced.
Struggling With Health and Wellness
Sleep is one area many people struggle with. You might work out and eat well, but still feel tired. That's usually a sign that your sleep needs some attention. Try to protect it like you would for a work meeting or workout.
Connection is another area that often slips. Life gets busy. But friends and family help us feel supported. Make space for those people, even just a short visit or call.
Reassess Your Needs and Embrace Change
Life changes, and so do your needs. One simple way to check in is using a "life wheel." Look at areas like movement, sleep, stress, and relationships.
See where you feel strong and where you don't. Then shift your time and energy as needed. Listening to what you need helps you stay steady, even in busy seasons.
Conclusion
Long-term wellness comes from small, daily habits, not quick fixes. Doing simple things often helps you feel better and stay healthy over time. Moving your body, eating whole foods, managing stress, sleeping well, and staying connected with others form the basis of good health.
These basics work best when you keep doing them consistently. Taking breaks from screens and spending quiet time helps your mind relax. Even short moments without phones can improve your mood and improve your social connections with family and friends.
Setting phone-free times during meals or weekends can make a big difference. Balancing family and personal care is hard, but you don't have to do it all yourself. Sharing chores and asking for help can ease your daily stress.
When partners discuss what each one does, it builds respect and teamwork. Your needs will change as life changes. Checking in with yourself often helps you see where you need to focus more. This keeps you steady and helps you grow.
Focusing on these simple habits will lead to an improved lifespan and longevity. It's about making steady progress and caring for yourself each day. This way, you can live a happier, healthier life. Remember: life is a marathon, not a sprint.
FAQs
Can long-term wellness include occasional treats or rest days?
Yes. Long-term wellness is about balance, not strict rules. Rest, doing nothing and small indulgences will help you feel a sense of balance and maintain consistency.
How can I stay motivated with long-term wellness habits?
Track small wins. Celebrate progress, even if it feels slow. Remind yourself why you started and how these habits make you feel afterwards
Does long-term wellness look the same for everyone?
No. Each person has different needs, goals, and limits. It's about finding what works for your life right now. Your habits and routines will often change with each season of life. Embrace these changes and reevaluate your needs to help you live well
Can I build long-term wellness on a tight budget?
Yes. Walking, stretching, drinking water, sleeping well and cooking simple meals does not need to cost a fortune. Focusing on the wellness basics doesn't need to be expensive.
How does mindset affect long-term wellness?
A positive mindset where you are kind and gentle with yourself will help you stick with your new habits. Being hard on yourself often leads to burnout or giving up.
