Issue 01: Your Christmas Survival Guide

Welcome to Road Trip to Younger—a magazine on a mission to turn ageing upside down. In this Launch Edition, get set for gentle science-backed journeys towards a healthy & joyful festive season.

Here it is—the first issue of Road Trip to Younger! After years of dreaming…my own magazine, on my own terms, for women by women.

Road Trip to Younger has been a passion project for almost a decade. This is its first cruise down the coast road. My vision all along has been to gently, joyfully, yet boldly and unapologetically turn aging upside down, for the sake of: staying healthy and strong; for the sake of financial independence; for being there for our loved ones, and not burdening them; and for the sake of transforming the future for generations of women to come.

And of course, roof down, wind in our hair all the way!

For this issue… is there anything more quintessentially magazine than a Christmas Survival Guide? Issue 01 is about handing you the keys and roadmaps to drive and thrive all the way into the new year, and beyond.

Eight destinations are coming your way, helping you navigate around the festive season's peskiest potholes.

These destinations are more than just a bypass or a seasonal ‘fix’. Each has its own set of 'curative powers', backed by science and specially crafted for women 50+.

Start your engines, we're bound for adventure.

Let the road trip begin!

At this time of year, it often feels like there’s a mountain between a ‘healthy thriving you’ and the other side of Christmas.

It's tempting to imagine it's too difficult, too complicated and not worth it. Not true. There is so much you can do, simply and easily. And it’s all far more doable and enjoyable than you might expect.

How does it work?

What you'll find here are eight destinations - one for each point on our Age-Well Compass below. Each destination is designed specifically for women 50+, offering research-supported principles for healthy, joyful ageing.

The beauty’s in the flexibility

Choose one destination, explore several, or weave between them, cherry picking what works best for you.

Before you do, it’s worth taking a moment to take a tour around the compass in your mind. Think about what’s going to nourish you? Where will you feel challenged? Where will you need the most help in the weeks ahead?

For a lot of us, the festive season can really put pressure on our sympathetic nervous system. You know the one… activated by stress… associated with our "fight-or-flight" response.

If that’s you, it’s worth considering a focus on ‘Cultivate Peace’ and its associated destination which we call ‘Nature Moments’. The roadmap for Nature Moments’ draws on broad scientific consensus on the beneficial physiological effects of being in nature for 20-30 minutes. There’s also some evidence that very brief exposure may reduce the stress hormone levels. In one study, even viewing nature scenes for brief periods of less than a minute, proved beneficial.

As with all roadtripping round here, everything is designed to be personalised. Build your own adventure. Steer your own course. There’s no need for perfect navigation. It’s all about moving in the right direction as best you can.

Life’s already busy, so everything’s curated for helping you gain the most miles per minute for your input of time and energy.

Feeling ambitious? String the roadmaps together, into one daily itinerary. It’s a savvy way to have every road to Younger covered, and to farewell 2024 in true age-defying style.

My aim here is to help us fully enjoy the festivities while tapping into all the age-defying nutrients we need.

Think of it like the cellular-renewal version of having your cake and eating it too!

It’s well worth keeping 2025 in mind and the benefits you’d like to enjoy over the next 12 months as we tour around the compass, starting with Thrive Together, at True North.

Thrive Together
This compass point reflects growing evidence of a link between the importance of strong social connections in living a long, healthy life.

The challenge
The social whirl of festive celebrations can be overwhelming to the point that it's tempting to withdraw altogether.

The science
Even 5-10 minutes of meaningful social interaction offers benefits for many areas of healthy wellbeing, including the reduction of inflammaging.

This term describes how chronic inflammation increases as we age, impacting everything from heart health to joints. Again, research shows that even brief social connections help combat this inflammation, and post-menopausal women potentially benefit the most.

A key factor is the release of oxytocin, which helps reduce inflammatory markers.

Given the power meaningful catchups can have on our body, some experts liken them to a dose of anti-ageing medicine, but more fun!

Try this roadmap to Micro Catchups

• Schedule 2-3 brief daily catchups - even a quick chat over the fence counts.

• Share a quick morning walk - combine your social fix with movement for double the benefits.

• Make a 10-minute video call to family or friends - virtual connections count too.

• Pop out for coffee with a friend. Sometimes the shortest catch-ups are the sweetest.

Compass bearings

• Thrive together

• Cultivate Peace

• Nurture Your Neurons

• Boss Your Body
  

Boss Your Body

This compass point is about monitoring and taking control of your body's core systems including your cardiovascular, respiratory, digestive, musculoskeletal, and nervous system.

The challenge
Holidays and festive celebrations can extend our eating windows deep into the evening, sending our body's natural rhythms off-course and disrupting the delicate timing our cells rely on for optimal function.

The science

The timing of our meals may be just as important as what we eat. Research has shown that maintaining an overnight fasting window can trigger important cellular repair processes that become especially important as we age.

Many researchers have settled on a 12-hour window as a practical approach that aligns with our natural circadian rhythms.

For women over 50, this overnight fasting window helps regulate blood sugar and improve sleep quality.

The beauty of time-restricted eating is that it doesn't ask you to change what you eat during celebrations, just when you eat it. Think of it as working with your body's natural rhythms rather than fighting against them.

Try this roadmap to Festive Fasting

• If you know you have a late dinner party, start your eating window later that day..

• Create a consistent 12-hour overnight break - if dinner ends at 9pm, set breakfast for 9am the next day.

• Save festive morning drinks and treats until your eating window opens - use this time for a morning walk, micro catchups or meditation instead.

• Be flexible but consistent - if you veer off course one day, simply reset the next day.

• Consider tracking your fasting windows with a simple note on your phone - seeing the pattern can help motivate you to maintain it.

Compass bearings

• Boss Your Body

• Sleep Sweetly

• Prime Your Plate

Move It

This compass point is about unleashing the power of making movement your medicine.

The challenge

Festive season time pressures often squeeze out our usual exercise routine - leaving us feeling guilty and lacking our usual vim and vibe just when we’re needing it most.

The science

How we think about exercise is changing thanks to mounting evidence that short movement sessions throughout the day can be highly effective.

A study in the Journal of Applied Physiology found short-bout activity was as effective for maintaining fitness as one continuous session.

After menopause, women can lose 1-2% of muscle mass per year, but research is showing that just 10 minutes of resistance exercise daily can make a significant difference. It’s been shown that splitting sessions into smaller chunks throughout the day is also effective.

A gym session with weights and machines can be as muscle building as a quick set of body weight exercises at home (think squats, wall push-ups, or stair climbing).

Try this roadmap to Exercise Snacks

• Be on alert for opportunities for 2-minute dance breaks - eg between wrapping each present.

• Turn shopping into stealth exercise - park further from the shops and power-walk the distance - bags become strength training.

• Kitchen fitness opportunities - do calf-raises while waiting for the kettle, counter push-ups while the microwave runs, or squats while checking on the oven.

• Make TV time active time - use ad breaks for a mini-circuit of stretches; march in place during shows; or keep resistance bands by the couch.

• Create movement triggers - link brief exercises to daily holiday tasks: star jumps after sending each Christmas email, or lunges while tidying up gift wrap.

Compass bearings

• Move It

• Boss Your Body

• Nurture Your Neurons

• Cultivate Peace

• Sleep Sweetly

• Optimise your Hormones

PROTEIN FIX

Prime Your Plate

This compass point is about steering you towards nutrition choices that nourish your body's changing needs.

The challenge
Traditional festive fare - from mince pies to Christmas cake - can send our blood-sugar on a roller-coaster ride, leaving us trapped in a cycle of sugar highs, energy crashes, and constant hunger. For women over 50, these fluctuations can be particularly challenging as our bodies become more sensitive to blood-sugar swings.

The science

Consuming 20-30g of protein at each meal helps regulate blood-sugar levels and helps us feel fuller longer. The latter has also been shown to impact calorie intake: studies show a high-protein meal can mean about 30% fewer calories at the following meal - it's thought this is a result of protein playing a key role in resetting our appetite signals.

The other protein benefit of this protocol for women over 50 is its role in helping us maintain our muscle mass and bone density.

For women over 50 upping your protein also acts as a fix for helping us to maintain our muscle mass and bone density.

Try this roadmap to Protein Fix

• To help you get your dose of 20-30g of protein, start strong with breakfast protein - this sets you up for stable energy all morning.

• Pack a protein snack for when you are out and about - a small container of mixed nuts (30g each of almonds and walnuts) provides 10g of protein.

• Make seafood your festive friend - choose prawns, smoked salmon, or fish dishes when they're offered at parties.

• Transform holiday salads into hunger-busting protein powerhouses - add chickpeas, lentils, or quinoa.

• Also see the Protein Cheat Sheet, below

Compass bearings

• Prime Your Plate

• Boss Your Body

• Optimise Your Hormones

---

Your Protein Cheat Sheet

This at-a-glance guide to the most common protein-rich foods makes it easy to build 20-30g of protein into every meal.

I put mine on the fridge. :-)

How to use this chart
* Common protein-rich foods are shown in three categories, on the basis of their protein content, making it easy to plan meals with 20-30g of protein
* 25-30g foods, when used at the specified amount, provide the full dose needed per mealtime
* 15g foods provide at least half of the recommended dose. To hit 20-30g just add, say a small portion of chicken. Alternatively, add 1-3 foods from the list of 5g foods
* 5g foods are also handy for snacks and can supplement meals that are lower than 20g

Notes:
* Protein content has been rounded for ease of reference
* Palm-sized portion = 100g/3.5oz
* Thumb-sized portion = 30g/1oz
* Tofu: 1.5 x palm-size = 25g of protein

Nurture your Neurons

This compass point is about enhancing and protecting your cognitive wellbeing

The challenge

While the holidays bring joy, they can also overwhelm our brains with endless to-do lists, social commitments, and disrupted routines. This mental load often leaves us feeling foggy and if anything it’s a reminder of how important it is to keep our brains sharp.

The science

Stepping out of our cognitive comfort zone - trying new activities or approaching familiar tasks differently - stimulates the creation of new neural pathways.

The holiday season actually offers a perfect opportunity to do some brain-boosting. Studies suggest that for women over 50 in particular, mental variety helps maintain cognitive flexibility.

Unfamiliar mental challenges, practiced consistently, have been shown to enhance memory function and processing speed over the longer term.

Try this roadmap to Neuron Noel

• Turn holiday cooking into brain training - experiment with an unfamiliar recipe or try adapting a family favourite with new ingredients (this combines memory, planning, and problem-solving skills).

• Make your morning coffee break count - tackle a crossword or word puzzle while you sip, creating a brain-boosting ritual that's both enjoyable and achievable.

• Add a dash of language learning - master just three holiday-related words in a different language each day.

• Transform social time into cognitive play - learn a new card game with friends and family, combining social connection with strategic thinking.

Compass bearings

• Nurture Your Neurons

• Thrive Together

• Cultivate Peace

Cultivate Peace

This compass point is about the importance of growing your inner calm and managing stress to protect both your mind and your body.

The challenge

During a time when peace is the message but stress is often the reality, we can get caught up in hectic schedules and holiday pressures, impacting our ability to find moments of calm when we need them most.

The science

Nature is one of our most powerful stress-busters. A landmark 2019 study in Frontiers in Psychology found that just 20-30 minutes in nature significantly reduced levels of the stress hormone, cortisol.

What's particularly fascinating: researchers noted how quickly these benefits kicked in - blood pressure started dropping within minutes of nature exposure.

For women in midlife and beyond, natural stress-reduction becomes especially valuable as our bodies become more sensitive to cortisol's effects.

Try this roadmap to Nature Moments

• Create 20-minute 'green breaks' - whether it's morning gardening or evenings under the night sky, even brief moments in nature can be natural stress relievers.

• Take everyday activities outdoors - make phone calls while walking in nature or have your coffee outside, letting the natural world soothe your senses.

• Practice nature mindfulness - spend a few minutes watching birds, following cloud patterns, or listening to natural sounds - these micro-moments help cultivate inner peace.Compass bearings

• Cultivate Peace

• Sleep Sweetly

• Optimise Your Hormones

Sleep Sweetly

This compass point is about the importance of creating a sleep ecosystem that supports repair, recovery, renewal and restorative rest.

The challenge

Holiday events and late nights can send our sleep-wake cycle into chaos.

The science

Getting enough sleep (7-8 hours each day) as well as maintaining consistent sleep-wake times are essential for your body's daily rhythms and repair processes.

While we can't always control the time at which our head hits the pillow over the Christmas period, research shows that maintaining consistent wake-up times is actually more crucial for our circadian rhythm than regular bedtimes.

Keeping sleep patterns consistent can regulate everything from metabolism to memory. It’s no wonder sleep is so widely regarded as a cornerstone of healthy ageing by leading experts.

The festive season often impacts women over 50 by adding yet another layer of challenge to already disrupted sleep.

Try this roadmap to Yuletide Sleep

• Anchor your mornings - keep your wake-up time steady even after late parties. This helps maintain your body's natural rhythm.

• Create a 'portable' 10-minute wind-down ritual that you can do anywhere - gentle stretching, reading, or breathing exercises signal to your body that it's time to rest.

• Schedule strategic recovery - after late events, plan a quiet morning to reset. Rather than sleeping in, think gentle movement and time in outdoor spaces.

• Harness morning light - spend 10 minutes outside soon after waking, even on cloudy days. This natural light exposure helps regulate your sleep-wake cycle and boost your mood.

Compass bearings

• Sleep Sweetly

• Cultivate Peace

• Boss Your Body

Optimise Your Hormones

This compass point is about fine-tuning the master controls of your natural hormonal rhythms and shifts to support all other areas of your health and wellbeing

The challenge

After 50, a woman's hormonal balance becomes more sensitive to disruption. Festive season grazing and irregular meal timing can throw this delicate system into chaos, leading to energy crashes, mood swings, and that dreaded afternoon cortisol surge.

The science

When it comes to hormonal balance, meal times are key – particularly in keeping insulin, and the stress hormone, cortisol, in check.

This becomes especially crucial for women in midlife and beyond, as consistent meal timing can help compensate for natural hormonal shifts. When we eat at regular intervals, we're essentially providing our endocrine system with predictable cues that help stabilise our energy, mood, and metabolism.

Try this roadmap to Mealtime Matrix

• Think of your three main meals each day as your thr ee hormone-balancing anchors for your body's natural rhythms.

• Honour your morning metabolism - eating within 2 hours of waking helps regulate the cortisol cycle (which should naturally peak in the morning and gradually decline). This helps set up a day of stable blood-sugar levels.

• Leave at least three hours between meals to allow your digestive hormones to complete their work cycle. This helps keep your metabolism running smoothly.

• Navigate social occasions strategically - for evening events, if possible, maintain your earlier meal times to keep your hormonal rhythm steady.

Compass bearings

• Optimise your Hormones

• Sleep Sweetly

• Prime Your Plate.

There you have it — I hope you find plenty here to make Christmas extra joyful.

Comments are open below so please jump in and share your thoughts, hacks, tricks, learnings — or frustrations!

We’d love to hear… all part of Thriving Together, right? :-)
Also do let me know below if you have any burning questions. I’m here to help!

Up next

Get set for Issue 02 of Road Trip to Younger magazine! It’s an epic journey to peace, harmony, joy, calm and serenity. I’m hoping it’s a gift that will last the whole year, if not a lifetime.
I can’t wait to share it with you.

Subscribe here, so you don’t miss a thing!