3 Simple Steps to Help You Breathe Better

Did you know that you breathe over 20,000 times a day? 

When a baby is born, everyone waits in eager anticipation to watch them take their first breath. 

When a person dies, loved ones gather around as they take their last breath.  

But what about all those breaths in-between? 

Has anyone ever taught you how you should breathe?

Breathwork is not something that is talked about in the current healthcare system very often but learning to breathe correctly is so important to our overall health and wellbeing and is critical for the success of everything else you are doing in your health journey! 

While breathing can be an unconscious action it is unique because we can bring consciousness and awareness to it.

There are so many amazing benefits to practicing breathwork.

Here are the top 6 benefits:

Simply put - your breath is one of the most important aspects of your physical, mental, spiritual, and emotional health!

So, how can we learn how to breathe better? 

While you could spend your life mastering proper breathing techniques, here are three simple things you can start practicing today to help you breathe better

Oral Posture

Oral posture refers to the placement of your tongue in your mouth. Most people let their tongue rest at the bottom of their mouths and press it against their bottom teeth… This can cause sinus issues, muscle tension, snoring, and sleep apnea, as well as impede your ability to breathe correctly.

So what is correct oral posture?

It is really simple - ¾ of your tongue should be at the roof of your mouth and the tip of your tongue should be behind your two front teeth, lips sealed, and teeth slightly parted. Make sure to not put pressure on the two front teeth as this can cause your teeth to shift. 

Try it - no one will even know you’re doing it! 

Be conscientious of where your tongue is while you are on zoom calls at your desk, driving your car, or taking a walk, etc…. This is such an easy thing that makes a big difference in your mission to breathe correctly!

Nasal Breathing

As we just learned above, when your tongue is in the right position, it will force you to breathe through your nose. 

Why is breathing through your nose important? 

Here are several reasons: 

This all starts with correct oral posture.

Mouth Taping

Another simple, safe, and effective way to ensure that you are reaping the benefits of nasal breathing even while you sleep is to use mouth tape.

Mouth tape is skin-safe and hypoallergenic. You simply place a strip over your lips to keep them sealed securely and comfortably - it’s not painful! 

Using mouth tape not only allows you to reach deeper, more restful sleep but also helps you to wake up feeling more refreshed and healed (while passively receiving all the other benefits of nasal breathing we already discussed)!  

Practicing these 3 simple techniques - correct oral posture, nasal breathing, and mouth taping - can help you feel more calm, present, focused, and energized while you go about your busy day

If you aren’t breathing correctly, you simply won’t get as many benefits from the other health and wellness practices you are already implementing in your life.  

Sometimes we look for complicated convoluted solutions, but guess what? That is never going to get us anywhere….

It’s the simple things that we consistently do that are going to give us massive results! 

Let’s use some of the techniques that I’ve shared with you today to become more conscious about how we breathe so we can show up for ourselves and our loved ones as our best selves! 

Happy [mindful] breathing!

I love sharing simple and actionable health and wellness tips just like this with the people in our awesome Living Proof Community. 

If you want to learn more lifestyle strategies you can start using today to improve your health and wellbeing, then you’re invited to join the Living Proof Community on Facebook!

>>Join The Living Proof Community Now! <<

How to Improve Your Metabolism by Moving Your Body

How long do you plan to live?

And more importantly, what do you want to feel like as you age?

We don’t have to accept chronic aches and pains, poor energy levels, memory loss, and a loss of interest in life itself as we age…

And it IS possible to live a long, healthy life with abundant energy, confidence, a strong body, and mental alertness... 

So that we can still do all of the things that we are passionate about and continue to make new meaningful connections and memories with our loved ones as we advance into our mature years! 

But in order to achieve these things and live our lives to the fullest, we must have impeccable metabolic health so that all of our body works as efficiently as possible

You can eat all of the right food, get restorative sleep, and relax your mind, but in order to optimize your metabolic health, moving your body is still going to be necessary. 

In fact, muscle tone and muscle volume are excellent predictors of metabolic health. Having more lean, toned muscle on your body is an indication of a high performing metabolism. Of course the best way to improve your muscle tone and volume is to move your body regularly.

Movement is more than just exercising for 30-60 minutes a day... 

It’s choosing to have an active lifestyle and understanding how the systems of your body need to work together in order to work efficiently and effectively. 

Let’s take a deeper look at the elements of movement that help to increase our metabolic health.

Building Up Proprioception

Moving our bodies does not begin and end with the physical act of movement. There is a connection that must be established between our physical movements and our nervous system

This connection is called proprioception, or the feedback loop between our joints and our brain that keeps us from falling and injuring ourselves.

We build up our proprioception by practicing skills like balance and agility that require us to have an awareness of our surroundings. 

We use proprioception when we walk up and downstairs in order to maintain our balance, when we are throwing and catching a ball with our kids, and when we do practices like yoga which require us to shift our weight in order to hold a pose. 

Proprioception is of utmost importance as we age. 

When we are young and we fall, our bodies are more resilient and can recover quickly. As our bodies age and become more fragile, falling and injuring ourselves can lead to a whole host of other issues. 

Varying Types of Exercise

Of course, when talking about movement exercise immediately comes to mind. Moving our bodies on purpose just for the sake of building up strength, increasing flexibility and range of motion, and sweating out toxins is a great way to improve your metabolic health. 

Exercise is important, but changing up the kinds of exercise that you do is even more important. And beyond that, it’s equally important that you enjoy the activities that you choose!

Use this as an excuse to try out exciting new ways to move your body like yoga, weight lifting, walking, swimming, riding a bike… the possibilities are endless! 

Changing up the type of exercise that you do will improve all aspects of your movement like range of motion, balance, coordination, agility, and strength instead of relying on one type of exercise and only improving one area. 

Moving Throughout the Day

Throughout the world, there are regions called “Blue Zones”. These are areas with a high concentration of people who live to be over 100 years old. 

What do all of these “Blue Zones” have in common? These people live very active lifestyles and incorporate movement into their daily routines. 

In order to optimize your metabolic health, it is important to be active all day long. Now this doesn’t mean that you have to exercise every hour of every day, but you should be moving your body. 

A sedentary lifestyle will greatly decrease your metabolism and your health will suffer. It is essential for you to incorporate movement into all of your daily activities. You can maximize your daily movement by making better choices. 

Here are a few examples:

Take every opportunity to find new and creative ways to get in more movement and you will see your metabolic health improve… The best way to do this is to pick one or two things you can start incorporating into your daily life and have fun with it!

What is one way that you can start getting more movement into your day? 

If you are struggling with a sluggish metabolism, poor energy levels, brain fog, stubborn weight, sleep disturbances, and chronic aches and pains…

Then maybe it’s time for a new approach.

My Top Tips for Optimal Metabolic Health: Let the Sunshine In!

Want to feel GREAT when you wake up tomorrow morning?

The first place you should start might surprise you: start by getting more sunshine! 

Sunlight is one of the very best tools you can use to optimize your metabolic function. Not only do the sun’s rays signal your body to make vitamin D, but they also send vital signals to your eyes.   

The position of the sun as it changes lets your biology know what time of day it is, and this helps to set our circadian rhythm. 

Circadian Rhythm

Our circadian rhythm is the mental, physical, and behavioral changes that our body goes through during a 24-hour period of time. Natural light helps us to manage this balance. 

This is why the rising and setting of the sun is one of the most important pieces of information received by our biology and by our metabolism. 

Our circadian rhythm is best served when we receive sunlight at 3 crucial times of day:

Sunrise

Sunlight first thing in the morning helps us raise an important neurotransmitter called dopamine.

Dopamine helps us stay motivated and focused, and helps us to exercise and see our goals through to completion by giving us a sense of reward. 

If we are low in dopamine, we will crave dopamine-increasing activities, such as eating foods that are high in fat and high in sugar, which slows down our metabolism.

Midday

Midday time spent in the sun has huge benefits for your metabolic function. Midday should not be confused with 12pm exactly. It refers to the time when the sun is at its peak in the sky, so not necessarily noon. Midday sun will increase serotonin production. 

At this time of day, the sun is directly over our heads, which tells our brains that it’s a time for energy and activity. 

Two other hormones sunlight helps us balance and manage are cortisol and melatonin. These work as antagonists to each other. When one is elevated, the other is low. 

Now the average human being used to sleep about 10 hours a night until they invented the lightbulb. Since we currently use so much artificial light, that average is down to less than 7 hours a night. 

Those three hours are interrupted from their healing functions since artificial lighting keeps mimicking that midday overhead light, keeping us from enough melatonin production, which ushers in the deeper, more restorative levels of sleep.

Sunset

A lovely evening walk during which you catch a bit of the sunset has great health benefits.

With the sun’s position at the horizon line at this time of day, our body receives the message that it is time to wind down for the day and get ready for sleep. 

If possible, all sources of light you use after sunset should be natural light and should be at horizon level or lower. This means avoiding all overhead lighting, and also switching to natural light like candles, campfires, or red bulbs. 

Overhead lighting mimics the position of the sun at midday since the light hits our retina the same way and signals to us that it’s time to be awake and active. This is a confusing and even disruptive message when used in the evening. 

The color temperature of your light sources also plays a role. During the day, the light we take in has a full spectrum of color, while in the evening, natural light sources go down into the 1200, 1000, or 800 Kelvin color temperatures of yellow, orange, and red. 

This message to our brain tells us what time of day it is AND what hormones to produce so that our body can function at its peak.

Start by balancing your circadian rhythms, and you’ll automatically balance your hormones and your metabolic function as well! 

Benefits of Deep, Restorative Sleep Brought On By Natural Light: 

Have fun using sunlight as a tool today! It will regulate and automate your metabolic systems, and get them working for YOU.

If you are struggling with a sluggish metabolism, sleep disturbances, poor energy levels, brain fog, stubborn weight, and chronic aches and pains…

Then maybe it’s time for a new approach. 

I invite you to take action TODAY and fill out an appointment application to find out if our proven Metabolic Reset Program is right for you!

Fill out The Living Proof Application here: https://thelivingproofinstitute.com/apply-now/

5 Tips to Drastically Improve Your Digestion

Do you struggle with uncomfortable bloating, constipation, abdominal discomfort, and other digestive issues? 

Maybe you exercise regularly, get a full 8 hours of sleep, and have tried practically every diet under the sun, but you know that your metabolism and digestive system is sluggish because no matter what you do the stubborn weight around your stomach doesn’t seem to budge... 

Then you remember reading somewhere that eating small meals every few hours throughout your day increases your metabolism! 

So you decide to try it out. 

It works for a little while, but then your weight plateaus again! You still aren’t happy with how you look or feel and you’re back at square one. 

I hear this story often from my clients: “ I eat small meals frequently throughout  my day to increase my metabolism.”

Though it is true that eating more will jumpstart your metabolism, it also sends your digestive system into OVERDRIVE!

You might be thinking, “I will take an overworked digestive system if it means my metabolism increases!”

The truth is, you cannot achieve great metabolic health if your digestive system is overworked or not working properly. 

But the good news is that optimizing your digestion is as easy as remembering 5 simple words

Below I have laid out the 5 C’s to digestive health

Read through these simple and sustainable tips to get your digestion in amazing working order:

Choose:

There are so many choices that you can make about the food that you put into your body.

Choosing the right food is really important - so be sure to make the choices that are consistent with who you want to become. I recommend choosing whole foods that are full of fiber, healthy fats, protein, and nutrients.

Beyond choosing the right foods, you also need to choose when to eat, and how you feel about the food you’re eating.

It is really important to give your digestive system adequate time to rest and recover after eating.

So instead of eating small meals throughout your day, it is best to narrow down your window of eating to high noon.

High noon is not necessarily 12:00pm, it just means the time of day when the sun is highest in the sky. This is the optimal time of day to eat your meals. If you eat one meal each day, you should aim to eat it during this time.

If you eat 2-3 you should plan to eat them all within a few hours of high noon to optimize your digestion.

Finally, It is up to you to decide how you want to feel about the choices that you make.

You can be miserable and view eating as a punishment, or you can be grateful and excited about the food that you choose to nourish your body. The choice is yours!

Chew:

This is an easy one. Chew your food! Your stomach doesn’t have teeth so it’s essential that you chew your food completely before you swallow.

By not chewing your food thoroughly you are actually wasting lots of metabolic energy...

Chewing is necessary to extract as many nutrients as possible from your food. Our saliva alone cannot break through the cell walls where all of the nutrients are contained, so we need to physically break through by chewing.

Remember this: in order to chew your food properly, do not swallow until you have achieved the consistency of salsa (approximately 30-45 bites). You might also consider minimizing your water intake while chewing to discourage swallowing too early.

This will slow down your eating and help you to achieve the next tip- a relaxed state!

Chill:

In order to optimize your digestion, make sure that you are feeling relaxed and can chill out.

Mealtime is important- this is when you are fueling up your body and creating more energy to get you through your day.

Give your meals the time they deserve. Instead of eating at your desk, or on the way to drop your kids off at their activities, take the time to sit down at a table and relax while you nourish your body.

You must be in a relaxed state in order to send blood flow to your digestive system instead of your arms or legs. If you’re standing while you eat, your stomach just won’t work properly.

Cherish:

Though it may not seem like it has anything to do with digestion, cherishing the food in front of you changes our experience with the entire process of eating and digesting.

This goes back to that idea of choice. How we feel about our food sets the tone for how our body will respond to it.

Be grateful, not only for your food, but grateful for the process in which your food went through in order to arrive on your plate.

We live in a time where our food requires many people to grow it, harvest it, process it (if needed), sort it, sell it, and prepare it! Showing your gratitude for this process will give you a greater appreciation for the food that is available to you.

Taking the time to cherish your food will help you achieve a parasympathetic state which will greatly aid your digestive health.

Check:

This tip may not be your favorite, but it is really important. Check your stool.

Yes, part of reaching optimal digestion is to visually inspect your stool. This is an easy way to decipher what you did and did not digest properly.

You want to check for any undigested food, the color of your stool (dark, light, strange color, etc), the consistency of your stool, and the odor.

It might surprise you to learn that when you are properly digesting your food, your stool will actually be relatively odorless.

Beyond your own inspection, it is also wise to have a microscopic inspection of your stool.

You can ask your functional medicine provider to order a stool test in order to identify if there are parasites or pathogens going on that cause inflammation or issues at a biological level like leaky gut or a bacterial imbalance.

In order to maintain optimal digestive health, ask your functional medicine provider to order a stool test annually!

I love sharing simple and actionable tips just like the 5 C’s of digestion with the people in our awesome Living Proof Community. 

If you want more tips to improve your digestion, optimize your metabolic health, and start living your best life, then I invite you to join the Living Proof Community on Facebook!

Healing Begins in the Mind: 4 Powerful Tools to Help Train Your Mind

When you decide that you’re ready to improve your physical health, you might wonder where to even begin...

Most people think that the best place to start is with nutrition or exercise.

And though both of these elements are important to your health, an even better place to start is in your MIND.

You might think, “What does my mind have to do with my physical health?”

The truth is, that our mind is one of the most POWERFUL tools that we have to heal our bodies... 

This is because our belief systems, our values, our motivation, and our confidence all start in our minds first before we ever even make a move

This is why one of the principles that we teach to our wonderful clients at The Living Proof Institute is the mind, body, spirit approach to healing. Think about it - if you didn’t believe that you could do something, you wouldn’t even try!

This is why physical health begins in the mind. 

Our beliefs and values are built up throughout our entire life and can take time and retraining to change... 

So I compiled a list of the 4 most powerful tools you can start using today to train your mind to promote positive physician health: 

1. Expect Positive Outcomes

The mind is so powerful that it can actually create whatever disease or ailment that we tell it to have. 

In essence, what we believe is wrong with us is what our mind will tell our body, and then as a result how our body will behave. 

We must tell our minds the expectation that we desire.

A great example of this concept is the placebo effect. 

Every gold standard study in medicine uses the placebo effect. This means there is a control group that receives a “sugar pill” instead of the actual medication. 

It is often the case that the control group sees better results than the group that actually received the medication. That is how powerful the mind is!

Try to practice expecting positive outcomes. If your body creates what your mind tells it to create, then practice telling your mind that your body is strong, healthy, and resilient

Watch how your positive expectations manifest into abundant physical health!

2. Work Through Past Trauma: We all have both a conscious mind and a subconscious mind that govern the majority of our functioning. 

The beliefs in our subconscious mind are ingrained in us between ages 0 and 8 years old. 

It is crucial to revisit the important events that happened in your life between ages 0 and 8 in order to best understand the core beliefs that were instilled in you...

How did your parents treat you and each other?

What values were you taught?

What was the belief system that was created?

Your values and belief system become that little voice in the back of your head that tells you who you are and how you react to situations in your life. 

It’s important to know that you can change that voice. You have the power to replace those negative beliefs about yourself with positive beliefs that empower you. 

Working through past trauma will allow you to overcome limiting beliefs and remove the subtle sabotaging frequencies that prevent you from living your best life.

3. Adopt an Attitude of Gratitude: Gratitude is something that can exist alongside negative emotion. The thought of giving thanks in tough situations might sound impossible, but it’s an important element of healing. 

Being grateful for the people, places, and things in your life is crucial in training your mind to think more positively and unleash a greater capacity for healing. 

A practice of daily gratitude has been shown to significantly increase your happiness, improve the quality of your sleep, boost your immunity, and even decrease your risk of disease! 

Practicing gratitude can be as simple as remembering to say “thank you” to the people in your life. 

Two other ways to practice gratitude are keeping a gratitude journal where you write down quick notes about what you’re thankful for, or to do a guided meditation surrounding gratitude. 

Challenge yourself to devote one month towards practicing gratitude and see how your thought processes change for the better! 

Gratitude will help pave your path towards healing. 

4. Visualize Your Optimal Health: Yes- it really is that easy! Visualization is a powerful tool to train your mind.

If you are stuck in a cycle of seeing yourself struggling, your mind listens to that! As a result, your body will physically manifest what you picture in your mind.

Much like expecting positive outcomes, your mind relies on visuals to produce an outcome. You must see yourself healing before you can heal.

Let’s try this out:

Try to visualize your optimal health- what does it look like?

Maybe it looks like waking up with an abundance of energy every morning. 

Eating fresh, nutrient-dense foods that satisfy your body. Joyfully moving your body with ease every single day. Living your life free from illness and disease. 

Picture yourself doing all of the things that you imagine your optimal health looks like. These images that you play in your head will become the actions that you take in your daily life! 

If you feel like you have tried everything and still struggle with low energy, brain fog, sleep disturbances, chronic aches and pains, and stubborn weight, maybe it’s time you try a new approach

I invite you to take action TODAY and fill out an appointment application to find out if our proven Metabolic Reset Program is right for you!

Fill out The Living Proof Application here: https://thelivingproofinstitute.com/apply-now/

Deep, Restorative SLEEP = Revolutionary Metabolic Wellness

Do you spend a lot of time worrying about how to fall asleep and stay asleep at night?

Sleep tends to be overlooked as an element of a person’s healing – until more recently, since Kim Kardashian now uses an Oura ring to track her sleep, making the topic a whole lot trendier!  

The truth is, we all spend a lot of time staying up late and looking for solutions to sleep issues, rather than putting our computers away and just going to bed. 

We should not put off good sleep any longer, since it’s one of the best things we can do for our overall metabolic health. 

Here are some simple reminders of things you may have heard before when it comes to sleep. 

These tips and tricks may not feel revolutionary, but you’ll be surprised how quickly they CAN help revolutionize your satisfaction with your sleep!

My Top 7 Tips for More Restful Sleep: 

1. Sunlight

First and foremost, our exposure to sunlight is important.

The best way to get a good night’s sleep is to get sunlight first thing in the morning. 

Even if it’s cloudy, receiving overhead light from the sun helps signal to your brain that it’s the time of day to be active and energized.

Get outside at midday as well, since this will help your body make more serotonin. Then, at some point in the evening, this serotonin will turn into melatonin, which is vital in preparing for sleep.

An evening walk or sunset stroll to watch the sun go down is beneficial as well. This can be a relaxing ending to your busy day and will tell your brain it’s time to start winding down.

2. Lighting

After the sun goes down, turn off all overhead lighting and use “up lighting” instead to transition your body toward sleep. 

Up lighting sources come from the ground up, meaning that any lighting coming from below the horizon line will be much better for you at this time of day. 

Ideally, that lighting will also be a warmer color temperature, shifting to something more like a 1500 Kelvin temperature bulb. You can go all the way down to an 800 Kelvin bulb, which is in the red temperature zone and optimal for evening conditions. 

If you’re really looking for enhanced sleep, we recommend a Lights Out Challenge:

 Let the sun realign your circadian rhythms with your biological clock, and watch the results start to happen right away!

This can feel extreme to us in today’s world of constant screens. However, it’s the fastest, most effective way of getting a good night’s rest. 

Many clients have experienced a profound difference after just the first night! 

This shift in activities and light sources gets your body in the mood for sleep. Just as you want to stop eating a few hours before bedtime, you should stop exposure to artificial light such as screens a couple of hours before bedtime as well. 

So switch out those screens for some old-fashioned books, board games, conversation with family, and relaxing music. 

Then just watch what happens. You will feel AMAZING.

3. Routine

You’ll want to go to bed at the same time and wake up at the same time each day - consistency will also help optimize your sleep. 

4. Temperature

Your body temperature should go down, not up, at night. So lower the temperature in your room by opening windows, turning the AC on, or using a chilling pad. 

When your core temperature drops at night, you get deeper, more restful sleep and better healing and regeneration and repair.

5. Mouth Taping

Gently taping your mouth closed at night will allow you to breathe through your nose, and by breathing through your nose you will get deeper, more restful sleep.

6. Sleep Tracking

Wearing an Oura ring that allows you to see your sleep score each day will help you see what you could have done differently, allow you to play around with the timing of your meals or what activities were happening right before bed, etc.

7. Lavender Oil

Essential oils, especially lavender, when diffused along with soft music, candlelight, conversation, and more, get your body ready for sleep.

Doesn’t that sound relaxing? 

It is pretty amazing the sheer number of things that good sleep can heal, balance, and enhance:

At night when you’re sleeping, your body is in its most relaxed, healing, regenerative state. 

I encourage you to increase the amount of time you let yourself be in this healing state. 

Adding an hour of sleep per day will add about two more hours of productivity to your day. And that’s a pretty huge win! 

It’s not about time - it’s about productivity.  

Get some more sleep tonight and some more sunlight tomorrow. And watch the magic unfold!

If you are struggling with sleep disturbances, poor energy levels, brain fog, stubborn weight, a sluggish metabolism, and chronic aches and pains…

Then maybe it’s time for a new approach. 

I invite you to take action TODAY and fill out an appointment application to find out if our proven Metabolic Reset Program is right for you!

Fill out The Living Proof Application here: https://thelivingproofinstitute.com/apply-now/

Do You Have Difficulty Concentrating, Dry Skin, and Cold Hands and Feet

One of the most common hormonal imbalances that I encounter in my practice is a low-functioning thyroid (hypothyroidism)

The thyroid is part of the endocrine system (hormonal system of our body) and is a small butterfly-shaped gland that is located in the front of our neck. The thyroid gland helps to regulate SO many of our body’s processes!

The Thyroid Gland Regulates

When the thyroid gland starts producing too much or too little thyroid hormone, it can wreak havoc on our bodies! 

Symptoms of a Low-Functioning Thyroid (Hypothyroidism)

Many of these symptoms start appearing gradually and multiply over time. You may have even discussed some of these symptoms with your doctor and received “normal” lab results, yet you still feel off and think that your thyroid might be the reason why.  

Possible causes of Low-Functioning Thyroid (Hypothyroidism)

So what can you do? 

Firstly, I recommend talking to a Functional Medicine Health Coach so that they can listen to your story, evaluate your symptoms, and give you some clear direction.
If you’re ready for some more guidance in healing your thyroid, you can book a complimentary 20-minute Wellness Discovery Call with me here.

Firstly, I recommend talking to a Functional Medicine Health Coach so that they can listen to your story, evaluate your symptoms, and give you some clear direction. 

If you’re ready for some more guidance in healing your thyroid, you can book a complimentary 20-minute Wellness Discovery Call with me here

In the meantime, here are some things you can start doing today to heal your thyroid for free from home. 

5 Tips to Improve Your Thyroid Function

1. Reduce Stress: When you feel chronically stressed, your body starts producing too much of the hormone cortisol, which can wreak havoc on your thyroid! 

I wrote a whole blog post sharing simple lifestyle strategies you can use to start immediately reducing chronic stress in your life. Check it out here

2. Eliminate Plastics: It might be impossible for you to completely avoid all plastics, but try to eliminate them as much as you are able to. Most plastics contain a chemical called BPA which can leach into the food you eat and the fluids you drink and cause your thyroid to malfunction.

Replace all of your plastic Tupperware for glass and purchase yourself a reusable glass or steel water bottle instead of drinking out of disposable water bottles. Never drink hot liquids out of plastic mugs! Also, avoid putting plastic in the dishwasher. 

3. Cut out Gluten: Research studies show that eating a gluten-free diet can help improve thyroid function. Most people are gluten sensitive and don’t even know it!

Thankfully there are a lot of delicious gluten-free options to choose from today. Focus on eating whole foods instead of processed foods and that will make the transition to a gluten-free diet so much easier for you! 

4. Prioritize Sleep: Making sure to get at least 7-8 hours of quality sleep per night is crucial for your thyroid health and your overall health and well-being. 

Keep your room cool and try to get to bed by 10pm. Avoid bright overhead lighting in the evening and put away your electronics at least 1 hour before you go to bed. 

5. Take a High-Quality Multivitamin: A high-quality multivitamin can help fill in any nutritional gaps in your diet and enhance your thyroid function. Thyroid Synergy is a great supplement that can help support your thyroid.  You can purchase it at our Canadian or US store

Start incorporating some of these lifestyle strategies in your routine and be patient while your thyroid starts healing. If you would like some more on-on-one guidance, book a complimentary Wellness Discovery Call with me today! 

The Truth About Sleep, Weight Gain, and Chronic Inflammation [Part 2]

In Part 1 of this blog, we explored the many negative ramifications that poor sleep can have on our bodies: weight gain, mood disorders, low immunity, memory loss, lethargy, and brain fog to name a few. Despite popular opinion, it’s not “normal” to experience these issues on a daily basis, and yet so many people go decades living with these conditions, thinking they are just a part of being alive.

I invite you to challenge that narrative and realize that you have the power within you to feel amazing and to transform those debilitating symptoms into systemic, abundant health.

Where can you begin?

You can start by taking an honest look at your sleeping habits and answering these 5 questions:

  1. How many hours do you typically sleep at night?
  2. How long does it take you to fall asleep at night?
  3. Do you often wake up in the middle of the night?
  4. Do you need an alarm clock to wake up?
  5. Do you feel refreshed and energized upon waking?

We are so distracted these days by our TV’s, smartphones, iPads, computers, etc. that sleep seems to always take the backseat. We already learned what this can do to our health so let’s start exploring ways to get better sleep at night!

My Top 5 Tips for Better Sleep:

1. Good Sleep Starts in the Morning: Exposure to morning sunlight is key to setting your body’s natural circadian rhythm and healthy sleep patterns. People who bask in the morning sunlight upon waking report being in a better mood throughout the day and sleeping better at night.

A wonderful way to expose yourself to morning sunlight is to go outside for a walk in nature every morning you are able to. Set your clothes and shoes out the night before to make it easier for you to get up and go. If you aren’t able to do this, no worries! If you have a yard or a porch, try to sit outside and do some deep breathing exercises in the morning while you look up to the sky. If it’s not possible for you to get outside at all, you can sit by a window in the morning and enjoy some tea while planning for your day. On dark, cloudy days consider using a HappyLight, which mimics sunlight to enhance mood, energy, sleep & focus.

Lastly, it’s just as important to be intentional about light exposure in the evenings as it is in the morning. Be sure to turn off overhead lights after dinner time and enjoy the natural beauty of salt rock lamps or the soft glow of beeswax candles. This will help stimulate melatonin production.

2. Aim to Sleep Within the Hours of 10pm-6am: Our bodies release the most melatonin between the hours of 10pm-2am. Melatonin is needed for: great quality sleep, antioxidant protection, healthy reproduction, detoxification, regulation of body mass, healthy bone formation, great cardiovascular function, immune protection, and relieving stress. Studies show that maintaining a regular sleep schedule can reduce sleep latency (the amount of time it takes you to fall asleep), improve cognition and neurological function, and improve your overall mood.

So how can you implement a sleep schedule? Make it a priority to get to bed around 10pm and wake at 6am, if possible. Be consistent with it and you will start to naturally notice that you get tired every night around 10pm and naturally want to wake at 6am. Practice makes perfect- the more you practice doing this the more it will become part of your routine!

3. Put a Curfew on Electronics: Most of us know that blue light negatively affects our sleep because it decreases our bodies’ production of melatonin, but staring at electronics before bed is also bad because it keeps us psychologically engaged when we should be winding down. If you struggle with a racing mind before bed, it is especially important for you to put away the electronics.

How can you do this? For starters, look into investing in some blue light blocking glasses or just keep the night light settings on on all of your devices all the time. Next, since you will be aiming to sleep between the hours of 10pm and 6am every day, set a 8pm curfew on all electronic devices. If this feels too daunting to you, start with a 9:30pm curfew and slowly move it back in 30 minute increments as you are ready.

In order to succeed at this, you are going to have to find something else to do in between the hours of 8pm-10pm, so I suggest getting out an old-fashioned pen and paper and writing out a list of things that you can do instead of playing on your phone or watching TV. Here are some ideas:

4. Take Care of Your Body During the Day: Make sure that you spend at least 10-30 minutes a day mindfully moving your body. Find an activity that you love doing whether it be walking, biking, yoga, dancing, etc. and make it part of your daily routine. Move your body joyfully and with gratitude- remember exercise is a gift, not a punishment. Consistently exercising can increase the amount of time you spend in the deep, restorative stages of sleep.

Say goodbye to processed, packaged, sugary foods and say hello to the nutrient-dense foods that nature provides us with like fruits, vegetables, nuts, seeds, and high quality proteins. Lastly, be sure to not consume any caffeine after noon, as this acts as a stimulant in our bodies long after we consume it and can wreak havoc on our sleep cycles.

5. Journal, Meditate, and Deep Breathe Before Bed: These practices are powerful and can truly take your sleep to the next level! Get in the habit of writing down all the things you are most grateful for so that you can fall asleep every night with a joyful heart.

Practicing even just 5-minutes of meditation and deep breathing exercises before bed can instantly put you in a relaxed, parasympathetic state and prepare you for getting the deep, restorative slumber your body needs to thrive! I personally love East Forest meditation, but if this isn’t your jam then spend some time finding what calms you and try to get in the habit of incorporating it into your schedule every night.

If you are looking for more ways to sleep better at night and become your most healthy, vibrant self, schedule a Metabolic Discovery Call with me today!

Photo credit Andrea Piacquadio

The Truth About Sleep, Weight Gain, and Chronic Inflammation [Part 1]

“Even a soul submerged in sleep is hard at work and helps make something of the world.”
— Heraclitus

With bloodshot eyes and the lethargy of an aging sloth she impatiently waits in line at the drive-through, already feeling anxious over the sugary caffeinated beverage and glazed donut she knows she’s going to order. She pops a couple of ibuprofen into her mouth and washes them down with a 5-hour energy drink. Her head is throbbing again and she feels yet another cold coming on.

The waistband of her stretchy black leggings are obnoxiously digging into her abdomen and she makes a mental note to buy the next size up next time she goes shopping, knowing that she will probably forget because she can’t seem to remember anything these days. Her brain perpetually feels like a foggy fall morning and that depresses the heck out of her.

“Ma’am?”
“Ma’am?”
“What can I get for you today?”

________________________________________________

Sound familiar?

Unfortunately (and unsurprisingly) ⅓ of Americans get less than the recommended 7 hours of sleep a night. Many people pride themselves on how little sleep they get and wear that as a badge of honor:

“I only need 5 hours of sleep to function the next day!”

“I feel fine with very little sleep.”

We feel like less sleep means we can be more productive, but the exact opposite is true! Sleep deprivation will almost always make you feel tired and less motivated to perform quality work and incorporate activity into your day to day routine.

When we don’t sleep well it can adversely affect many areas of the body. In Dr. David Perlmutter’s book Brain Wash, he explains the negative implications poor sleep has on our health, our relationships, and how we approach life and make decisions. He shares how sleep has the power to positively or negatively influence:

Dr. Perlmutter shares some mind-blowing stats on what poor sleep can do to our health:

At an absolute bare minimum, poor sleep will lead to fatigue and poor memory. If you think sleep medication is the answer, think again! Every month, 10 million Americans take sleep medication.These medications increase the risk of dementia, cancer, infections, depression, and they increase the risk of dying early.

Don’t allow yourself to be part of the demographic of constant hustlers and poor sleepers! Instead, make it a top priority in your life to get better sleep.

I’ll show you how in my next blog (which, by the way, is way less doom and gloom and actually uplifting, actionable things you can easily implement in your life to assure quality sleep)!

In the meantime, you can schedule a Metabolic Discovery Call with me today so I can learn about what symptoms you’re having, and together we can co-create a plan for success!

Continue reading: The Truth About Sleep, Weight Gain, and Chronic Inflammation [Part 2]

References