Why I’m So Invested in Women’s Health - Joy Rubey

For years, I thought burnout was just part of life. Foggy brain, exhaustion, bloating, aches, anxiety, depression—I blamed it all on my endless list of responsibilities: work burnout, COVID burnout, parenting burnout, caregiving burnout. Sound familiar?

I tried everything to feel like myself again. I spent thousands of dollars on green powders, mushroom supplements, saunas, cold plunges, bodywork, dietician's, books, and every trendy “system” I could find. Some of it helped a little, but nothing truly got me back to feeling whole.

It wasn’t until I focused on balancing my hormones that everything changed. That’s when I got my life back. And let me tell you—it has been a game changer. Now, I talk to anyone who will listen because I believe burnout doesn’t have to be the new normal.

Burnout Isn’t Normal—It’s a Symptom

Look around. How many friends, coworkers, or family members are struggling with exhaustion, anxiety, or just feeling “off”? It’s everywhere, but it doesn’t have to be this way.

The truth is, there’s no magic pill or overnight fix for something that has been building in your body for years. But if you’re ready to invest in yourself, to truly thrive mentally and physically, I have advice I wish someone had shared with me sooner.

Step 1: Rethink Nutrition and Movement

Forget the idea that you’re dieting or working out to be thin. This isn’t about appearance—it’s about feeling energized, strong, clear, and resilient. Here’s how to get there:

Cut Back on Alcohol
This one’s tough, but trust me, you’ll feel better without it. I’m not saying you can never have a cocktail—I still enjoy one on date nights and vacations. But I’ve swapped after-work wine for kombucha on ice, paired with dancing or singing along to my favorite music. Post-dinner drinks? Replaced with herbal tea, a hot bath, and a square of good dark chocolate.

Fuel Your Body with Protein and Fiber
Your body craves protein and fiber from a rainbow of fruits and vegetables. These nutrients do amazing things: they stabilize blood sugar, balance hormones, boost your metabolism, keep you full, and nourish your cells.

I know meal planning to hit your macros can feel overwhelming, but Spade & Spoon is here to help. Stay tuned—we’re launching exciting new products in January to make it easier than ever to fuel your body right.

Ditch Processed Foods and Seed Oils
I won’t lie—avoiding highly processed foods and seed oils is a challenge. Grocery stores and restaurants are full of them. But you can avoid these hormone-disrupting, health-wrecking ingredients by shopping your local farmers’ market and relying on Spade & Spoon to deliver clean food to your door.

Step 2: Move Your Body

Some of you, like me, may be past the days of chasing toddlers, but movement is non-negotiable for long-term health. Aim for at least 8,000 steps a day to see major improvements in your body, hormones, and mental well-being.

Sneak in a 10-minute walk after meals, take the stairs, use a standing desk, or schedule walking meetings. Even small changes add up.

Step 3: Build Strength

Strength training is a must for maintaining muscle mass and bone density, especially as we age. It also boosts metabolism, improves heart health, and stabilizes blood sugar. Start small with hand weights and a 10-minute video on YouTube or Peloton.

Progress, Not Perfection

You don’t have to be perfect at all of this. The key is consistency. Build small habits, find healthy hacks, and let those changes snowball into big improvements.

Burnout doesn’t have to be your baseline. With the right nutrition, movement, and mindset, you can feel energized, strong, and clear-headed again.

Let’s ditch the burnout symptoms and start thriving. Together, we’ve got this.

- Joy Rubey
Founder & CEO, 
Spade & Spoon