Day #7 "Sleep ~ go to bed on time"
Coach❤️Theah 30 day 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
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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:
https://www.marksdailyapple.com/10-natural-sleep-aids-what-works-and-why/
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
❤️check out my blog post for eating out https://www.coachtheah.com/post/eatingout
❤️Club Sandwich - avoid the bread - extra cheese & bacon make it fun
❤️ Burger, or chicken sandwich without the bun is a great option when eating out. You can even ask for extra bacon... Just opt for grilled or blackened, avoid breaded and fried.
Tips for daily success
❤️ Protein & fat in the AM will help control hunger and cravings later in the day and helps with sleep
❤️ tips for eating out: https://www.coachtheah.com/post/eatingout
❤️ ️Limit fats in the evening, this enables your body to burn body fat while sleeping
❤️Determine your "get into bed" time and stick to it for a week
Program FAQ’s
❓Can the entire family participate? Yes, the primal food list provides a variety of foods that will keep even kids satisfied
❓Can you do Intermitting fasting? Yes, if you are currently fasting and are comfortable, you can maintain your schedule
❓ How much weight can I lose? Depending on your current weight and weight loss goals average weight-loss is 20 lbs
❓Can I workout on the plan? Of course, I always recommend daily movement, this will help you keep cravings at bay and
❓ How many carbs can I consume in the first week? 20 grams of carbs per day in the first week. This will enable you to get into fat burning faster
❓Can I have coffee? Yes, with cream, coconut cream, butter, almond milk or other nut butters… No, to sugar. You can use Monk Fruit and or Stevia. .
❓Can I have sweeteners? Yes, using monk fruit, stevia, erythritol, vanilla and or maple extracts can be used in moderation
❓Can I get electrolytes to avoid cramping and headaches? Yes, here are my favorite - LMNT Salt, Ultima Electrolytes or just drink pickle juice, add potassium and a magnesium supplements. Check out my blog post on “Supplements I recommend for everyone”
https://www.coachtheah.com/post/supplements-what-i-recommend-for-everyone
❤️DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️