❤️ 25 Things I Know At 54 That I Wish I Knew at 34

Hello Reader,

I hope you’ve had a great week!👋🏻

This week I joyfully celebrated my 54th Birthday 🥳🎉

This celebration got me thinking about all the things I know now, that I wish I had known two decades earlier. The list was longer than I expected... 🤦🏻‍♀️

Life doesn't work like that and we don't come with a pre-installed manual right? We have to learn our own lessons, do the hard work and go through the mud. But that doesn't mean that I can't share the gems I've learnt in the hope it may help others.

Some people dread their birthday and the notion of getting "older". I look at it as an amazing blessing as how lucky am I to be alive today.

Sandy xxx

PS – If you have any questions, feedback or stories to share, I'd love to hear from you so please reach out to me ❤️

YOUR UNSTOPPABLE NEWSLETTER

Life’s greatest lessons aren’t found in textbooks or even in those all nighters you thought you had to pull. They sneak up on you - often coming with some bumps and bruises, and seem to leave their mark. This week I joyfully celebrated my 54th Birthday and in reflection, I thought about all those things I know now, that I wish I knew at 34.

These little nuggets would have saved me a world of trouble (and perhaps some grey hair and wrinkles!) and made a big difference in my health, happiness, and peace of mind if I’d known them sooner.

In the hope these insights can empower, inspire, and guide you toward a healthier, more fulfilling life here's what I would tell my younger self two decades ago. I hope this brings you some joy.

25 Things I Know At 54 That I Wish I Knew At 34

1. Do Not Fear The Sun.

The Sun is the source of all life on earth and essential for our health. Each stage of sunlight has its own benefits; from the beautiful infra-red rays present at sunrise and sunset to the mood boosting UVA rays of mid-morning to the essential UVB rays that make Vitamin D. From waking us up in the morning to helping us sleep at night, we need more sun, not less.

2. Never Miss a Sunrise.

Make catching the sunrise a non-negotiable part of your day. Whether it's rain, hail, or shine, those morning infrared rays will hit your eyes and jumpstart your circadian rhythm, turning on hormones, systems, energy and a better sleep at night. Sunrise time is such a beautiful time to connect with nature, when the world is quiet and just waking up. Soak it in, and take a moment to be grateful for every sunrise—a reminder that you're alive and blessed to greet another day.

3. Sleep isn’t Old, Daggy or Boring.

Working late into the night doesn’t make you a professional superhero and nor will staying up late binging on Netflix make your life better. You’re not missing out on anything by prioritising sleep and jumping into bed by 9pm. And if you ever think about getting up at 2am to do your emails (and you will), stop right there. Switch on the red light lamp, fold some clothes, write down your to do’s, dreams and ideas if you can’t sleep. Your mind and body will thank you for it.

4. Welcome the Cold.

Since you were a child you were taught to rug up and avoid the cold. We’ve all been conditioned to shun the discomfort of any temperature that isn’t a blissful 24 degrees. And yet, there are so many benefits to be had by making the cold your warm friend. Just 2 minutes a day (or even 30 seconds really) of a cold shower will literally change your life.

5. Grounding Isn’t Woo Woo or Grungy.

Something incredible happens when your bare feet touch the earth. Within a milli-second, trillions of negative free electrons from the earth will charge your body, neutralising free radicals and oxidative stress. The benefits of grounding are priceless; from reducing inflammation and chronic disease risk to balancing your nervous system and reducing stress to promoting a peaceful night’s sleep, improving your blood oxygenation and cardiovascular health to strengthening your immune system. Plus, it’s completely free!!

6. To Master Health, You Need to Master Light.

Your circadian health is the most important thing you need to protect and optimise. Many experts believe circadian disruption is at the root of all disease, so getting this right is crucial. Light is your most powerful circadian cue - your natural "zeitgeber" (German for "time giver"). Doing so will ensures the 30 trillion clocks inside your body sync up, working together like the most magical orchestra you could imagine.

7. You Can’t Out-Run or Out-Diet Circadian Disruption.

Eating well and walking every day are great, but just remember this. If your circadian rhythms are disrupted, your organic diet and daily exercise routine won’t save you. You need to live aligned to nature’s biological rhythms and the rhythms you were born with. Modern life is pulling you further and further away from this. Don’t get distracted and let it happen. And don’t lose touch with the wisdom your ancestors knew. Mother Nature doesn’t make mistakes and everything you need to heal, she provides.

8. Protein and Healthy Fats Are Your Friend.

I know you’re a mostly fruit, veg and carb type of girl but times are a changing. Your body and brain needs protein and healthy fats so don’t you go skimping on that organic butter or cream girlfriend. There are nutrients in these that you won’t find elsewhere.

9. Mum Was Right - Dinner Before Sunset.

I know people give you funny looks when you mention that, growing up, dinner was around 4pm. But guess what? Mum was right! Eating early, before the sun sets, is the best thing you can do for your body. I know that as life gets busier, (you will be blessed with a businesses to run and two beautiful children), this will feel challenging. But try your best, and stop convincing yourself that eating dinner at 7:30pm is totally fine.

10. Cut The Snacks.

You were told that three meals a day with snacks in between is the ideal diet, but it’s actually a metabolic nightmare—especially those late-night snacks. Your digestion needs time to rest, and constant glucose spikes aren't doing you any favors. By having an early dinner and nothing until morning, you’ll naturally practice intermittent fasting without even trying. This gives your body the chance to go through its natural cellular cleansing process—think of it like a Pac-Man game, where autophagy clears out the old to make room for the new.

11. If You Can Breathe, You Can Breathe Through Anything.

Breath is your friend. When times come and you are anxious, nervous, stressed, feel like the world is out of control, there is a breath that can help you calm your mind, body and soul. Switch off the noise and just focus on that one breath at a time.

12. Switch Lights Off at Night.

Once the sun has gone down, it's time to switch off any artificial lights. The blue light from these, and your phone, TV and computer, play havoc with your circadian rhythm and increase your risk of many illnesses and diseases. Keep enjoying those candles and invest is some circadian friendly booklights, lamps and bulbs.

13. The World’s Best Gym is Outside.

You don’t need fancy equipment and memberships to get the exercise you need. And you certainly don’t need another reason to be indoors. Walk, stretch, do a few intelligent exercises and push ups (yes, you heard me, push ups!) and you’ll be fitter and stronger than you were at 24!

14. You’re Stronger than You Know.

Nothing worthwhile comes easy and you have to push yourself a little beyond your discomfort. That’s how muscles grow, how your immune system gets stronger and how you’ll be the Mum one day that your daughter nods at, when you put on a t-shirt that says STRONG. BRAVE. SMART. Practicing strength and resilience isn’t just good for you – you’re inspiring the next generation of health warriors.

15. Everything You Thought Was True, Probably Isn’t.

History is a series of well agreed upon lies. And perhaps a series of well-planned out events by people and organisations with infinite amounts of money and vested interests. Nothing is at it seems and everything needs to be pulled apart and built a new. It’s destruction before construction. Question everything. And don’t trust anything until you’ve done your own research.

16. Unless It’s A Hell Yeah, It’s a Nah.

So you don’t have to waste many hours of angst wondering how to get out of a situation you committed to because you didn’t have the courage to say no, use this litmus test. There is nothing wrong with a polite “thanks, but no thanks”, as you need to look after yourself as much as you look after others.

17. Rethink Alcohol.

Sure, partying was fun in your 20’s and 30’s and saying no to a drink may raise eye-brows at a party, but that’s OK. What’s the point of drinking alcohol if it makes you fit crappy the next day and zaps your energy. Evaluate alcohol for yourself as it may not be worth it.

18. Be Authentic.

There is no way everyone is going to like everything you say or agree with you so don’t even try. Don’t water things down to appeal to the masses and don’t consume yourself about offending someone. Speak your truth. Whilst some may like it and some may not, at least they’ll all know what you are fighting for.

19. Just Because Everyone Else Thinks It’s True, Doesn’t Make It True.

The majority aren’t always correct. In fact, it’s the unconventional, crazy and creative ones that often shine through. People worry about fitting in and agreeing with everyone else, not realising that the majority can and often are wrong. Find your tribe and be the one that shows others it’s OK to be different.

20. Question Everything.

Research everything when it comes to your health. Blindly believing everything others tell you is foolish – especially if it’s someone like the Government. Be like a lion that hunts for information and not the sheep that follows.

21. Mainstream Media Lies.

Switch off the news. Be careful with what information and news sources you let into your life. Just like you learnt in Year 12 in 1988 when your English theme was War, "the first casualty in any war is the truth" so most of what you hear and read from legacy media is likely a well-orchestrated set of facts lies and just what they want you to believe.

22. Be Kind To Yourself.

Give yourself a break, forgive yourself often and stop placing high expectations on yourself. You are human and doing the best you can - that’s all anyone can ask. Failing isn’t always a bad thing - especially when you learn from it. Think of it as failing forward. Learn from your mistakes. Focus on your next goal. Don’t slow down your stride.

23. Trust the Universe.

The Universe is always working for you. Even when it doesn’t seem like it, there is a higher force that has got your back and is working in your favour. It may not seem like it now, but one day you’ll look back and understand.

24. Always Be Grateful.

You are so lucky to have the love of family and friends, the warmth of a house and comfy bed and the nourishment of good food. Always count your blessings – especially when you’re having a crappy day.

25. Stay Close To God.

There will be some tough days ahead and the world and life will weigh heavy on your heart. Remember God is and always has been there for you. He is a source of strength, a comfort and a guide to help you find your answers when you are lost. Trust God and let his messages be a lamp to your feet and a light to your path.

BONUS TIP - 26. Buy Bitcoin.

After the GFC (global financial crisis) something will come onto the market called Bitcoin. It won’t make sense, it may seem dodgy and people will tell you that you’re crazy, but ignore all that. Buy just a little, never sell it and I promise you, you won’t regret it. 😆😆

They say hindsight is 20/20, and oh, how I wish I’d had a pair of those glasses back at 34! We can't give ourselves a hard time for the things we didn't know, but we can move forward taking what we have learnt with joy in our heart. Life's lessons are a gift. Being able to share your learnings with others is even a greater gift.

I hope you have found some treasures in these words. And I wonder what gems I’ll know when I’m 74 that I wish I knew today. Here’s hoping with all my heart that I get to find out.

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