Monday

"Strength looks different every day, and that’s okay."

Welcome to Monday! Today, we're chatting about:

• When it’s okay to workout sick

• Hot vs. cold showers

• Make your mental health a priority this year

• What is clear protein?

• Health support that fits your life

Should You Work Out When You’re Sick?

Feeling a little under the weather but tempted to stick to your workout routine? Doctors say it depends on your symptoms. A simple rule helps: if symptoms are “above the neck”, like a stuffy nose, mild sore throat, or sneezing, light movement may be fine. But if illness has spread “below the neck” with fever, fatigue, or body aches, rest should take priority.

Mild activity, such as walking or gentle yoga, can boost circulation and even help clear congestion. But overdoing it when sick can slow recovery and add unnecessary stress to the body. Experts emphasize hydration, sleep, and self-awareness as the real medicine.

If you choose to move, skip high-intensity workouts, take extra breaks, and keep your germs to yourself by avoiding crowded gyms. Think of this time as active recovery. Your body is already working hard.

A few days of rest won’t erase your fitness progress, but pushing through illness might. Sometimes the strongest thing you can do is pause.

Hot vs. Cold Showers

A shower can be more than just routine. It’s a reset button. The trick is choosing the right temperature for what your body needs. Warm water soothes tense muscles, signals safety to the nervous system, and helps prepare the body for rest. It’s the ideal choice when the goal is to slow down, unwind, or release the day.

Cold water, on the other hand, wakes the body up. It stimulates the vagus nerve, improves circulation, and boosts mood by triggering endorphin release. It’s why cold plunges have become a wellness trend. Short bursts of cold can spark alertness and even strengthen emotional resilience.

There’s no single “best” option. It’s all about timing and awareness. Warm showers calm overstimulation; cool ones reset energy. Some experts even recommend alternating, warm first, then a quick cool rinse, to balance calm and clarity.

The Most Important Note You'll Write to Yourself: Get Some Support

You already know that taking care of yourself matters. The small daily habits, the moments of intentional rest, the check-ins with how you're actually feeling. Therapy is one of the most meaningful ways to deepen that practice.

BetterHelp makes getting started simple and flexible. Complete a short questionnaire and get matched with a licensed therapist who fits your needs — often within 24 hours. Sessions are available by phone, video, or live chat, and you can message your therapist anytime, so support fits naturally into your self-care routine.

Whether you're managing stress, working through something heavy, or simply looking to feel more grounded and present, BetterHelp offers a private, professional space to show up for yourself in a whole new way.

Get 25% off your first month of therapy and make yourself the priority.

Thank you to BetterHelp for sponsoring Note To Self. 

The Truth About the Viral “Clear Protein” Trend

Clear protein might look like a new trend, but it’s been around for years, just not in your gym bag. Originally designed for hospital patients who needed protein in a clear-liquid diet, it’s now being rebranded as a lighter, fruit-flavored alternative to the typical creamy shake.

The main difference lies in the protein type. Clear protein is made from whey protein isolate, which filters out most fats and carbs, leaving a transparent drink with about 20 grams of protein per serving. It’s easier to digest and often lactose-free, making it appealing to those who prefer a lighter post-workout option or have sensitive stomachs.

That said, nutritionists say most people don’t need it. Whole foods remain the better long-term source of protein, since they come with the nutrients that help your body actually absorb it. For most, clear protein is a convenience, not a necessity.

Think of it as flavored water with a protein boost: fine in moderation, helpful for some, but not a magic fix for fitness or health goals.

Health That Fits Real Life

Most of us don’t need another routine. We just need something that works. AG1 Next Gen supports gut health, fills common nutrient gaps, and helps maintain steady energy with one daily scoop. Simple, fast, and easy to stick with. Start with AG1 today and get bonus Travel Packs in your Welcome Kit.

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Wellness Round-Up

Parting Thoughts

• ✅ True or False: True. Dehydration can lead to cramping, fatigue, and slower recovery.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: You don’t need to be perfect to be consistent. Progress looks like showing up, listening to your body, and adjusting as you go.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!