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Day #7 "Sleep ~ go to bed on time"

Coach❤️Theah March Madness Challenge

❤️This is the last primal law we haven't spent time discussing

❤️I will touch on it today and we will spend more time later in the month discussing sleep

️❤️Get into bed 8-9 hours before you need to get up in the morning (it's not about the exact bedtime that matters)

❤️Prioritizing sleep and establishing sleep habits and getting quality rest is important

❤️yes, everyone needs between 7-8 hours of sleep per night

Going to be on time & making it a routine will help

❤️ Get into bed 9 hours ahead of time, this gives you time to wind down and plan to sleep for 8-9 hours

❤️ do you tend to sleep longer than 8 hours? Set your alarm to wake at 8 hours



Not enough sleep?

🚫 Food cravings ~ weight gain ~ Insulin resistance

🚫 Premature aging ~ poor immune function

🚫 Stress Resistance

🚫Lack of energy ~ poor performance during workouts

🚫Dementia ~ Alzheimer's ~ Cognitive dysfunction

🚫Low Testosterone

Signs of lack of sleep or quality sleep:

🚫Food Cravings ~ lack of sleep will cause you to be more hungry, crave certain junk foods and you will have a desire for more food

🚫Sleep restriction increases food intake, particularly snacking

🚫You will feel irritable and become “hangry” instead of hungry

🚫The worse you sleep, the worse your skin ages

Great sleep starts in the morning

❤️Go outside and get some sun first thing in the morning

❤️Get some exercise

❤️Stop caffeine before noon

❤️Breakfast should be high protein, limit carbs in the morning

❤️Magnesium 500 -1,000 mg at bed, it will help you relax and is a good quality supplement for overall health (I take magnesium glycinate)

🚫Don't eat after 6 PM

🚫Bone broth before bed - this helps with food cravings, gives you electrolytes, the glycine will provide quality sleep and will knock you out

❤️Keep your room cool 60-70 degrees

❤️Melatonin to help fall asleep

Natural sleep supplements check out this post:

As you become more fat-adapted and metabolically flexible, you’ll notice that your hunger and cravings become less pronounced and less “demanding.” You also experience steadier energy throughout the day—no more mid-afternoon crashes.

Today's Activity:

❤️Go to bed on time

❤️Choose Supportive Foods ~Lots of Plants & Animals

❤️Reflect on your goals

❤️Go for a walk

❤️Add in 3 micro workouts

❤️Check your ACEs (Appetite ~ Cravings ~ Energy)

❤️Go to bed on time

Micro Workout Suggestions

❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks

❤️Air Squats every time you get a text message

❤️ 20 second plank during a commercial break

❤️ 20 squats while you wait for coffee

❤️ 3 sets of push-up

❤️ Kettlebell swings during a commercial or phone call

❤️ Walk in place or around the car as you fuel up

❤️Pick 3..... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge.

❤️Try to make it fun and a "habit" during the day....


Today's Workout: Walking & Micro Workout

❤️ Walk for 22 minutes

❤️ Increase the # of steps by 10% from the previous day (until you reach 10K per day)

❤️Micro Workout pick 3 (5 minutes each)

Today's Recipe: Cucumber Avocado Chicken Salad