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
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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
