March 11, 2025 • 21 mins
Unlock the secrets to achieving restful sleep through the surprising power of nutrition! Imagine transforming your nights simply by adjusting what you eat. Join me in this episode of the Rise Renewed podcast as we explore
- The key nutrient your dinner is probably missing—and how it impacts deep sleep
- A simple nighttime habit that could be sabotaging your body’s natural sleep cycles
- The hidden culprits in your pantry that may be keeping you up at night
Ready to break the cycle of restless nights? Let’s dive into 3 science-backed tweaks you can start tonight for deeper, more restorative sleep.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
If you are eating before you go to bed and you're
asking your body to metabolizesomething that you just consumed
, you're now asking it to wakeup when we want it to be resting
.
Hi, rising Stars.
Welcome to today's livetraining and member-only Q&A.
If you're tuning in later viathe Rise Renewed podcast,
(00:23):
welcome, we are so glad.
If you're tuning in later viathe Rise Renewed podcast,
welcome.
We are so glad that you're here.
Does this sound familiar?
You're exhausted, but you can'tsleep.
You lay in bed, but your brainwon't shut off Come morning.
You're groggy.
You're reaching for coffee justto function, as I hold, this is
(00:46):
tea, not coffee, but it's 1 pmand I still need something to
function.
It's too cold out.
You're not alone.
Over 70 million Americansstruggle with sleep and deep
sleep.
The gold standard forrestoration is often the first
casualty.
Without it, your body missesout on cellular repair, hormone
(01:08):
balance and brain detoxification, leading to sluggish metabolism
, cravings, poor focus andincreased disease risk.
As a holistic health andfitness coach here at Early
Morning Habit, a dual certifiednurse practitioner with 10 years
in emergency medicineexperience and a former
(01:30):
nutrition coach, I have seenfirsthand how poor sleep wrecks
health.
But the often overlooked key tounlocking deep rest is food how
you eat the day before.
Today, we are divingspecifically into three often
(01:56):
overlooked nutrition hacks toget deeper sleep.
We're going to chat the keynutrient your dinner is probably
missing and how it impacts deepsleep.
Hopefully, hopefully, all theladies here live are not missing
this key nutrient becauseyou've already been through
early morning habit, but if youare, it's going to be a friendly
(02:18):
reminder.
Number two a simple nighttimehabit that could be sabotaging
your body's natural sleep cycles.
And then three, the hiddenculprits in your pantry that may
be keeping you up at night.
You definitely want to stay tothe end to listen to this one,
because I guarantee you there isgoing to be a tidbit that
you're going to take away andyou're going to go into your
(02:39):
pantry and your jaw is going todrop.
Are you ready to break the cycleof restless nights?
Let's dive into threescience-backed tweaks that you
can start tonight for deeper,more restorative sleep.
Even ladies those of you thathave already been through the
early morning habit program hangin there.
Some of these are going to be arefresher, but listen for some
(03:00):
of the more specifics that youwant to be paying attention to,
for some of the more specificsthat you want to be paying
attention to.
Number one is eating 20 to 30grams of lean protein at dinner
for deeper sleep.
We are currently in the sixweek spring ahead challenge.
Those of you in the risingstars community, that is our
monthly membership for thosethat have graduated from the
(03:20):
introductory six week earlymorning habit program, we are in
the six week spring aheadchallenge.
One of the focuses in thischallenge is getting enough
protein at dinner.
We have given you the easybutton to do this, literally in
the app we feed you pun intendedeasy high protein dinners
(03:42):
recipes so that you can get 20to 30 grams at dinner.
Protein contains tryptophan, anamino acid that boosts
serotonin, which then convertsto melatonin, the sleep hormone.
Another reason this isbeneficial is that a high
protein dinner stabilizes bloodsugar, preventing the overnight
(04:05):
dips that trigger cortisol,which is your stress hormone and
will wake you up.
Research has also shown thatdiets higher in protein lead to
deeper sleep and fewer nighttimewake-ups.
One of the other pieces that isnot necessarily as proven in
research, but really doesn'tneed to be, because it's kind of
(04:25):
common sense is that when youare replacing empty
carbohydrates on your plate withlean protein, it is also going
to be healthier for your gut.
When I started making theseswitches, one of the first
things that I noticed, byeliminating more of the sugars
and empty carbs, is a lot lessbelly pain when I would lay down
(04:50):
.
So, replacing some of thosenutrients with the lean protein
not just increasing it, but notgetting rid of the you know the
empty carbs on your plate right.
So hear me correctly, it's notjust increasing protein, but
it's also being aware of whatelse is on your plate Also just
(05:11):
contributes to better foodabsorption and even just your
actual gut health when you'relaying down at night.
So how to implement this?
You want to choose lean proteinsources that are not high in
saturated fat chicken breast,turkey breast, lean cuts of beef
(05:32):
like possibly sirloin,tenderloin, pork loin, fish like
salmon, tilapia, cod, salmon'shigh in fat, but it's omega-3.
It's a healthy fat, so thatone's acceptable.
Eggs, nonfat Greek yogurt,cottage cheese, tofu, temp
(05:53):
legumes such as lentils, blackbeans, edamame, low-fat cheeses
like mozzarella.
And then you want to pair itwith fiber-rich veggies,
specifically ones that are alittle bit higher in fiber
broccoli, brussel sprouts,carrots, spinach, kale, sweet
potatoes.
Sweet potatoes are preferableto regular potatoes.
(06:16):
If you have to choose one sweetpotatoes would be preferable,
peas, cauliflower, zucchini,squash, asparagus, green beans,
collard greens and then, lastly,you want to incorporate foods
with healthy fats.
These would include avocados.
Lastly, you want to incorporatefoods with healthy fats.
These would include avocados,olive oil, nuts like almonds,
walnuts and cashews Be carefulwith your nuts, by the way,
(06:43):
they're not all created equalChia, flax seeds, pumpkin seeds
Again, salmon, mackerel, peanutand almond butter, dark
chocolate 70% or higher and hempseeds.
(07:04):
And, like I mentioned, you wantto avoid the high carb
processed dinners, which cancause sugar crashes and restless
sleep.
I have mentioned this before,but I'm going to do it again.
It bears repeating.
You need to understand whyyou're eating what you're eating
.
Be critical consumers,literally and figuratively, of
information as well as nutrition.
There are a lot of reallyhealthy marketed gimmicks that
(07:27):
are lacking nutrient density,meaning the complete nutritional
profile.
I've used the avocado toastexample before, but it looks
really, really pretty.
There is zero protein unless youadd eggs, so there's a lot of
things out there like that.
There's a lot of proteinsmoothies.
(07:47):
If you have not listened to myprotein series on the podcast, I
highly encourage you to do it.
We're going to do an update ofit soon, but this is another
example.
If you search protein smoothieon the internet or protein shake
, I will bet my favorite pair ofstiletto heels just saying
(08:08):
something, that most of themhave less than 20 grams of
protein, have more sugar thanthey do protein.
Too much of health is marketedto look pretty, but it is
incomplete.
Your protein shakes should have20 to 30 grams in.
Okay, we're not consuming adessert.
(08:29):
Protein shakes not meant totaste like a dessert.
Okay, we're not consuming adessert.
Protein shake's not meant totaste like a dessert.
It's not meant to taste likedirt either, though, so be a
critical consumer.
An early morning habit obviously, this is something that we're
talking about a lot, becausesleep is the foundation of all
(08:52):
health.
Food is included in that.
So, number two stop eating by 8pm to optimize your circadian
rhythm.
You have heard me say thisbefore.
You've heard me say this adnauseum, and yet how many of you
are still, more often than not,eating after 8 pm?
I won't ask for a raise ofhands, but a lot of you are
still eating after eight o'clock.
(09:12):
Stop eating after eight o'clock.
Create a hard cutoff time.
It will be beneficial for a lotof reasons, but specifically
with sleep.
Your body follows a 24-hourcircadian rhythm regulating
sleep, digestion and hormoneproduction.
Eating later disrupts melatoninrelease, keeping your body in
(09:33):
digest mode rather than repairmode.
Again, one of the functions ofsleep is to repair cellular
repair but this also includesdigestive rest and repair.
If you are eating before you goto bed and you're asking your
body to metabolize somethingthat you just consumed, you're
now asking it to wake up when wewant it to be resting.
(09:55):
Late night eating will alsospike insulin, delays the
natural drop in core bodytemperature.
That also signals deep sleep.
It just interrupts the naturalcycle that's meant to be there.
That's meant to be there.
So how do we implement this?
Set a kitchen curfew of 8 pm.
After 8 pm, no food, no food.
(10:25):
Do not eat after 8 pm.
Swap nighttime snacks forherbal teas.
These can be an acquired taste.
I am living proof of this.
What I am currently drinkingright now was an acquired taste.
So it can be done.
But chamomile, valerian root ormagnesium-rich teas will also
aid in sleep.
If hunger does strike, you findthat you are having a very
(10:46):
difficult time not eating aftereight o'clock, I'm going to
suggest you probably have nothad enough protein during the
day I'm not eating after eighto'clock.
I'm going to suggest youprobably have not had enough
protein during the day.
But one way to start helpingyour body to adjust to this is
to intentionally have a higherprotein snack at, say, seven
o'clock, even if you had dinnerat six o'clock.
If that is still not holdingyou over, despite the fact that
(11:08):
you're hitting 20 to 30 grams ofprotein at dinner, then have a
protein rich snack at seven orseven 30.
Also a tip If you take bedtimemedications, most of them do not
actually need to be taken rightat bedtime.
If you have to take bedtimemeds with food and that is a
reason that you're eating aftereight o'clock, then simply move
(11:30):
them to seven 30, seven 45.
And then you also can make surethat you're eating after eight
o'clock.
Then simply move them to 730,745.
And then you also can make surethat you're consuming a higher
protein snack with your meds andit will also help prevent some
of those late night cravings.
It will also help you risebetter because you're not going
to be as hungry because you havehad protein rich food before
(11:51):
bed, because you have hadprotein rich food before bed.
Number three this one is harder,so why I saved it for last.
This one is harder, it takesmore intentionality.
It is also the best bang foryour buck.
It is to do a pantry makeoveron natural for better sleep.
(12:14):
Artificial additives,inflammatory oils, processed
foods they wreak havoc on yoursleep quality.
Artificial colors andpreservatives can create an
overactive brain.
They kind of overstimulate thebrain, making it harder to wind
down.
So this would be like MSG.
(12:35):
High fructose corn syrup cancreate an overactive brain.
They kind of overstimulate thebrain, making it harder to wind
down.
So this would be like MSG highfructose corn syrup.
Processed carbs lead to bloodsugar crashes, spiking cortisol,
possibly waking you up at 3 am.
Refined oils so like vegetablecanola oil can can increase
inflammation which will disrupt,you know, deep sleep cycles at
a systemic level.
(12:57):
But here is a tidbit that isprobably destroying a lot of
your goals is added sugars.
Some of you are like what?
What do you mean?
Added sugars?
When you look on labels?
(13:18):
One of the sneakiest, maybe Ishould say the most insidious
sabotagers, saboteurs of ourhealth in America, is the added
sugars put into our food.
I highlighted some of them.
(13:40):
High fructose corn syrup is asweetener.
This is basically added sugar.
But here's where you have to beso careful.
Just because something isorganic does not inherently mean
healthy.
It is not a panacea for health.
Generally speaking, if it isorganic, it is less likely to
(14:02):
have added sugars.
That is a fact.
It is less likely to have addedsugars.
But where things can really gettricky is that you can have
something labeled natural and itstill has a lot of added
natural sugar.
Sugar is still sugar.
(14:25):
To take it another layer further, where this really comes into
play, one of the sneakiestplaces that we are getting sugar
and we don't realize it is incondiments.
Condiments this is sauces,salad dressings, creamers,
(14:48):
ketchup, even your peanut butter.
I know that's not as much acondiment but like jelly.
If you start looking at thelabels in your fridge, just one
time, go through what you havein your pantry and in your
fridge and look at the sectionunder carbohydrates that says
added sugars.
There is added sugar in tonsand tons of our food.
(15:18):
So to sort of empower you to beable to, you're really it's
like a sugar sleuth is really.
What you have to become isstarting to see where you think
you're eating healthily.
You think that you are eatingall naturally.
And again, if you do a pantrymakeover on natural right.
You get rid of your artificialand processed foods.
You will eliminate so muchadded sugar just by that one
(15:41):
intervention alone.
Done that.
The next step is to be aware ofanything that still is
excessively sugared, if you will, even if it's natural.
(16:03):
So I just encourage you to gothrough, look at your salad
dressings, look at your peanutbutter and just start being
aware of how much of what you'reconsuming actually has added
sugar.
In A simple, simple example isyou're trying to do?
Well, right, you have a saladfor dinner.
It's got a whole chicken breastin it.
You've got a lot of veggies.
That's amazing.
(16:23):
That's awesome.
Keep going, but pay attentionto the amount of salad dressing
that you put on and then howmuch sugar you're actually
consuming in the salad dressing.
There's a lot of ways thatwe're actually consuming extra
(16:45):
sugar and we're not aware of it.
Coffee is another big one.
I had a client one time who Ichallenged because he was
frustrated.
He felt like he'd beenimplementing a lot and was still
(17:06):
struggling to see the resultsthat he wanted Upping his
protein, changing some of themacronutrient percentages, and
so we started digging a littlebit deeper and looking into the
condiments and he startedrecognizing how his condiment
(17:26):
usage was adding up, was addingup.
He was consuming.
He had a day he consumed almosta thousand calories in
condiments.
And what was sneaky about thisis he was a businessman.
He did a lot of traveling, alot of meetings.
(17:54):
He was a heavy coffee drinker.
He started to realize how manyhundreds of calories were ending
up in his coffee through hiscreamer, between the fat and the
sugar.
He was drinking hundreds ofcalories just in coffee.
And then when we'd have a salad, he thought he was doing well,
but he was putting multiplepacks of salad dressing, also
very high in fat, also with alot of added sugar, onto his
(18:16):
salads.
So some of it is just beingaware of what is being snuck
into.
Is snuck a word, snuck, sneaked, hmm, I don't know.
It's being put into our dietand we're not realizing it.
So be aware.
This is my number one tidbit islook for added sugars.
(18:36):
You will be shocked.
And here's the unfortunatereality is, there is not going
to be a whole lot that you aregoing to do about it, except for
taking control of what you putin your pantry, because in
America we add sugar toeverything.
This is the unfortunate reality, we are making everything
(18:56):
overly sweet and then your braindemands that same level of
sweet.
So be aware.
Ditch the junk.
Remove processed snacks, sugarycereals, anything with
artificial ingredients.
Stock up on whole foods, butagain, be aware.
Even whole foods, even yourall-natural dressings, your
condiments, et cetera, youryogurts can still have a lot of
(19:17):
added sugar.
So educate yourself.
Check the labels.
Check the labels.
Try to eliminate anything withhigh fructose, corn syrup,
hydrogenated oils, artificialflavors, colors and added sugars
.
The bottom line small changeswill equal big sleep wins.
Better sleep's not just going tobed earlier.
(19:38):
It's about fueling your body torest and repair optimally.
All right, I would love to hear.
Let's dive into Q&A.
What questions do you have?
All right, ladies, let me pray.
Lord, I thank you so much forsleep.
I thank you for the complexityof our bodies and the way that
(20:00):
you have perfectly designed them, and I do pray over our rest.
I pray literally over our sleeprest that we would be able to
get better, deeper sleep.
But, lord, I also pray for ourability to rest even during our
waking hours, that we would beable to establish practices in
(20:23):
our lives that enable us to restand restore our minds, our
hearts, our souls, as well asthe nightly habit of restoring
our bodies through rest.
I thank you for the women whoare in early morning habit in
the Rising Stars community, whohave made this commitment to
(20:46):
ultimately pursue rest not justovernight but then in the
morning, making this habit ofcreating rest for their minds,
their hearts, their souls.
So I thank you for that and Ijust pray your hand over our
week.
Keep us warm and thank you,lord, for who you are in your
(21:07):
faithfulness, amen.
If you are eating before you go to bed and you're
asking your body to metabolizesomething that you just consumed
, you're now asking it to wakeup when we want it to be resting
.
Hi, rising Stars.
Welcome to today's livetraining and member-only Q&A.
If you're tuning in later viathe Rise Renewed podcast,
(00:23):
welcome, we are so glad.
If you're tuning in later viathe Rise Renewed podcast,
welcome.
We are so glad that you're here.
Does this sound familiar?
You're exhausted, but you can'tsleep.
You lay in bed, but your brainwon't shut off Come morning.
You're groggy.
You're reaching for coffee justto function, as I hold, this is
(00:46):
tea, not coffee, but it's 1 pmand I still need something to
function.
It's too cold out.
You're not alone.
Over 70 million Americansstruggle with sleep and deep
sleep.
The gold standard forrestoration is often the first
casualty.
Without it, your body missesout on cellular repair, hormone
(01:08):
balance and brain detoxification, leading to sluggish metabolism
, cravings, poor focus andincreased disease risk.
As a holistic health andfitness coach here at Early
Morning Habit, a dual certifiednurse practitioner with 10 years
in emergency medicineexperience and a former
(01:30):
nutrition coach, I have seenfirsthand how poor sleep wrecks
health.
But the often overlooked key tounlocking deep rest is food how
you eat the day before.
Today, we are divingspecifically into three often
(01:56):
overlooked nutrition hacks toget deeper sleep.
We're going to chat the keynutrient your dinner is probably
missing and how it impacts deepsleep.
Hopefully, hopefully, all theladies here live are not missing
this key nutrient becauseyou've already been through
early morning habit, but if youare, it's going to be a friendly
(02:18):
reminder.
Number two a simple nighttimehabit that could be sabotaging
your body's natural sleep cycles.
And then three, the hiddenculprits in your pantry that may
be keeping you up at night.
You definitely want to stay tothe end to listen to this one,
because I guarantee you there isgoing to be a tidbit that
you're going to take away andyou're going to go into your
(02:39):
pantry and your jaw is going todrop.
Are you ready to break the cycleof restless nights?
Let's dive into threescience-backed tweaks that you
can start tonight for deeper,more restorative sleep.
Even ladies those of you thathave already been through the
early morning habit program hangin there.
Some of these are going to be arefresher, but listen for some
(03:00):
of the more specifics that youwant to be paying attention to,
for some of the more specificsthat you want to be paying
attention to.
Number one is eating 20 to 30grams of lean protein at dinner
for deeper sleep.
We are currently in the sixweek spring ahead challenge.
Those of you in the risingstars community, that is our
monthly membership for thosethat have graduated from the
(03:20):
introductory six week earlymorning habit program, we are in
the six week spring aheadchallenge.
One of the focuses in thischallenge is getting enough
protein at dinner.
We have given you the easybutton to do this, literally in
the app we feed you pun intendedeasy high protein dinners
(03:42):
recipes so that you can get 20to 30 grams at dinner.
Protein contains tryptophan, anamino acid that boosts
serotonin, which then convertsto melatonin, the sleep hormone.
Another reason this isbeneficial is that a high
protein dinner stabilizes bloodsugar, preventing the overnight
(04:05):
dips that trigger cortisol,which is your stress hormone and
will wake you up.
Research has also shown thatdiets higher in protein lead to
deeper sleep and fewer nighttimewake-ups.
One of the other pieces that isnot necessarily as proven in
research, but really doesn'tneed to be, because it's kind of
(04:25):
common sense is that when youare replacing empty
carbohydrates on your plate withlean protein, it is also going
to be healthier for your gut.
When I started making theseswitches, one of the first
things that I noticed, byeliminating more of the sugars
and empty carbs, is a lot lessbelly pain when I would lay down
(04:50):
.
So, replacing some of thosenutrients with the lean protein
not just increasing it, but notgetting rid of the you know the
empty carbs on your plate right.
So hear me correctly, it's notjust increasing protein, but
it's also being aware of whatelse is on your plate Also just
(05:11):
contributes to better foodabsorption and even just your
actual gut health when you'relaying down at night.
So how to implement this?
You want to choose lean proteinsources that are not high in
saturated fat chicken breast,turkey breast, lean cuts of beef
(05:32):
like possibly sirloin,tenderloin, pork loin, fish like
salmon, tilapia, cod, salmon'shigh in fat, but it's omega-3.
It's a healthy fat, so thatone's acceptable.
Eggs, nonfat Greek yogurt,cottage cheese, tofu, temp
(05:53):
legumes such as lentils, blackbeans, edamame, low-fat cheeses
like mozzarella.
And then you want to pair itwith fiber-rich veggies,
specifically ones that are alittle bit higher in fiber
broccoli, brussel sprouts,carrots, spinach, kale, sweet
potatoes.
Sweet potatoes are preferableto regular potatoes.
(06:16):
If you have to choose one sweetpotatoes would be preferable,
peas, cauliflower, zucchini,squash, asparagus, green beans,
collard greens and then, lastly,you want to incorporate foods
with healthy fats.
These would include avocados.
Lastly, you want to incorporatefoods with healthy fats.
These would include avocados,olive oil, nuts like almonds,
walnuts and cashews Be carefulwith your nuts, by the way,
(06:43):
they're not all created equalChia, flax seeds, pumpkin seeds
Again, salmon, mackerel, peanutand almond butter, dark
chocolate 70% or higher and hempseeds.
(07:04):
And, like I mentioned, you wantto avoid the high carb
processed dinners, which cancause sugar crashes and restless
sleep.
I have mentioned this before,but I'm going to do it again.
It bears repeating.
You need to understand whyyou're eating what you're eating
.
Be critical consumers,literally and figuratively, of
information as well as nutrition.
There are a lot of reallyhealthy marketed gimmicks that
(07:27):
are lacking nutrient density,meaning the complete nutritional
profile.
I've used the avocado toastexample before, but it looks
really, really pretty.
There is zero protein unless youadd eggs, so there's a lot of
things out there like that.
There's a lot of proteinsmoothies.
(07:47):
If you have not listened to myprotein series on the podcast, I
highly encourage you to do it.
We're going to do an update ofit soon, but this is another
example.
If you search protein smoothieon the internet or protein shake
, I will bet my favorite pair ofstiletto heels just saying
(08:08):
something, that most of themhave less than 20 grams of
protein, have more sugar thanthey do protein.
Too much of health is marketedto look pretty, but it is
incomplete.
Your protein shakes should have20 to 30 grams in.
Okay, we're not consuming adessert.
(08:29):
Protein shakes not meant totaste like a dessert.
Okay, we're not consuming adessert.
Protein shake's not meant totaste like a dessert.
It's not meant to taste likedirt either, though, so be a
critical consumer.
An early morning habit obviously, this is something that we're
talking about a lot, becausesleep is the foundation of all
(08:52):
health.
Food is included in that.
So, number two stop eating by 8pm to optimize your circadian
rhythm.
You have heard me say thisbefore.
You've heard me say this adnauseum, and yet how many of you
are still, more often than not,eating after 8 pm?
I won't ask for a raise ofhands, but a lot of you are
still eating after eight o'clock.
(09:12):
Stop eating after eight o'clock.
Create a hard cutoff time.
It will be beneficial for a lotof reasons, but specifically
with sleep.
Your body follows a 24-hourcircadian rhythm regulating
sleep, digestion and hormoneproduction.
Eating later disrupts melatoninrelease, keeping your body in
(09:33):
digest mode rather than repairmode.
Again, one of the functions ofsleep is to repair cellular
repair but this also includesdigestive rest and repair.
If you are eating before you goto bed and you're asking your
body to metabolize somethingthat you just consumed, you're
now asking it to wake up when wewant it to be resting.
(09:55):
Late night eating will alsospike insulin, delays the
natural drop in core bodytemperature.
That also signals deep sleep.
It just interrupts the naturalcycle that's meant to be there.
That's meant to be there.
So how do we implement this?
Set a kitchen curfew of 8 pm.
After 8 pm, no food, no food.
(10:25):
Do not eat after 8 pm.
Swap nighttime snacks forherbal teas.
These can be an acquired taste.
I am living proof of this.
What I am currently drinkingright now was an acquired taste.
So it can be done.
But chamomile, valerian root ormagnesium-rich teas will also
aid in sleep.
If hunger does strike, you findthat you are having a very
(10:46):
difficult time not eating aftereight o'clock, I'm going to
suggest you probably have nothad enough protein during the
day I'm not eating after eighto'clock.
I'm going to suggest youprobably have not had enough
protein during the day.
But one way to start helpingyour body to adjust to this is
to intentionally have a higherprotein snack at, say, seven
o'clock, even if you had dinnerat six o'clock.
If that is still not holdingyou over, despite the fact that
(11:08):
you're hitting 20 to 30 grams ofprotein at dinner, then have a
protein rich snack at seven orseven 30.
Also a tip If you take bedtimemedications, most of them do not
actually need to be taken rightat bedtime.
If you have to take bedtimemeds with food and that is a
reason that you're eating aftereight o'clock, then simply move
(11:30):
them to seven 30, seven 45.
And then you also can make surethat you're eating after eight
o'clock.
Then simply move them to 730,745.
And then you also can make surethat you're consuming a higher
protein snack with your meds andit will also help prevent some
of those late night cravings.
It will also help you risebetter because you're not going
to be as hungry because you havehad protein rich food before
(11:51):
bed, because you have hadprotein rich food before bed.
Number three this one is harder,so why I saved it for last.
This one is harder, it takesmore intentionality.
It is also the best bang foryour buck.
It is to do a pantry makeoveron natural for better sleep.
(12:14):
Artificial additives,inflammatory oils, processed
foods they wreak havoc on yoursleep quality.
Artificial colors andpreservatives can create an
overactive brain.
They kind of overstimulate thebrain, making it harder to wind
down.
So this would be like MSG.
(12:35):
High fructose corn syrup cancreate an overactive brain.
They kind of overstimulate thebrain, making it harder to wind
down.
So this would be like MSG highfructose corn syrup.
Processed carbs lead to bloodsugar crashes, spiking cortisol,
possibly waking you up at 3 am.
Refined oils so like vegetablecanola oil can can increase
inflammation which will disrupt,you know, deep sleep cycles at
a systemic level.
(12:57):
But here is a tidbit that isprobably destroying a lot of
your goals is added sugars.
Some of you are like what?
What do you mean?
Added sugars?
When you look on labels?
(13:18):
One of the sneakiest, maybe Ishould say the most insidious
sabotagers, saboteurs of ourhealth in America, is the added
sugars put into our food.
I highlighted some of them.
(13:40):
High fructose corn syrup is asweetener.
This is basically added sugar.
But here's where you have to beso careful.
Just because something isorganic does not inherently mean
healthy.
It is not a panacea for health.
Generally speaking, if it isorganic, it is less likely to
(14:02):
have added sugars.
That is a fact.
It is less likely to have addedsugars.
But where things can really gettricky is that you can have
something labeled natural and itstill has a lot of added
natural sugar.
Sugar is still sugar.
(14:25):
To take it another layer further, where this really comes into
play, one of the sneakiestplaces that we are getting sugar
and we don't realize it is incondiments.
Condiments this is sauces,salad dressings, creamers,
(14:48):
ketchup, even your peanut butter.
I know that's not as much acondiment but like jelly.
If you start looking at thelabels in your fridge, just one
time, go through what you havein your pantry and in your
fridge and look at the sectionunder carbohydrates that says
added sugars.
There is added sugar in tonsand tons of our food.
(15:18):
So to sort of empower you to beable to, you're really it's
like a sugar sleuth is really.
What you have to become isstarting to see where you think
you're eating healthily.
You think that you are eatingall naturally.
And again, if you do a pantrymakeover on natural right.
You get rid of your artificialand processed foods.
You will eliminate so muchadded sugar just by that one
(15:41):
intervention alone.
Done that.
The next step is to be aware ofanything that still is
excessively sugared, if you will, even if it's natural.
(16:03):
So I just encourage you to gothrough, look at your salad
dressings, look at your peanutbutter and just start being
aware of how much of what you'reconsuming actually has added
sugar.
In A simple, simple example isyou're trying to do?
Well, right, you have a saladfor dinner.
It's got a whole chicken breastin it.
You've got a lot of veggies.
That's amazing.
(16:23):
That's awesome.
Keep going, but pay attentionto the amount of salad dressing
that you put on and then howmuch sugar you're actually
consuming in the salad dressing.
There's a lot of ways thatwe're actually consuming extra
(16:45):
sugar and we're not aware of it.
Coffee is another big one.
I had a client one time who Ichallenged because he was
frustrated.
He felt like he'd beenimplementing a lot and was still
(17:06):
struggling to see the resultsthat he wanted Upping his
protein, changing some of themacronutrient percentages, and
so we started digging a littlebit deeper and looking into the
condiments and he startedrecognizing how his condiment
(17:26):
usage was adding up, was addingup.
He was consuming.
He had a day he consumed almosta thousand calories in
condiments.
And what was sneaky about thisis he was a businessman.
He did a lot of traveling, alot of meetings.
(17:54):
He was a heavy coffee drinker.
He started to realize how manyhundreds of calories were ending
up in his coffee through hiscreamer, between the fat and the
sugar.
He was drinking hundreds ofcalories just in coffee.
And then when we'd have a salad, he thought he was doing well,
but he was putting multiplepacks of salad dressing, also
very high in fat, also with alot of added sugar, onto his
(18:16):
salads.
So some of it is just beingaware of what is being snuck
into.
Is snuck a word, snuck, sneaked, hmm, I don't know.
It's being put into our dietand we're not realizing it.
So be aware.
This is my number one tidbit islook for added sugars.
(18:36):
You will be shocked.
And here's the unfortunatereality is, there is not going
to be a whole lot that you aregoing to do about it, except for
taking control of what you putin your pantry, because in
America we add sugar toeverything.
This is the unfortunate reality, we are making everything
(18:56):
overly sweet and then your braindemands that same level of
sweet.
So be aware.
Ditch the junk.
Remove processed snacks, sugarycereals, anything with
artificial ingredients.
Stock up on whole foods, butagain, be aware.
Even whole foods, even yourall-natural dressings, your
condiments, et cetera, youryogurts can still have a lot of
(19:17):
added sugar.
So educate yourself.
Check the labels.
Check the labels.
Try to eliminate anything withhigh fructose, corn syrup,
hydrogenated oils, artificialflavors, colors and added sugars
.
The bottom line small changeswill equal big sleep wins.
Better sleep's not just going tobed earlier.
(19:38):
It's about fueling your body torest and repair optimally.
All right, I would love to hear.
Let's dive into Q&A.
What questions do you have?
All right, ladies, let me pray.
Lord, I thank you so much forsleep.
I thank you for the complexityof our bodies and the way that
(20:00):
you have perfectly designed them, and I do pray over our rest.
I pray literally over our sleeprest that we would be able to
get better, deeper sleep.
But, lord, I also pray for ourability to rest even during our
waking hours, that we would beable to establish practices in
(20:23):
our lives that enable us to restand restore our minds, our
hearts, our souls, as well asthe nightly habit of restoring
our bodies through rest.
I thank you for the women whoare in early morning habit in
the Rising Stars community, whohave made this commitment to
(20:46):
ultimately pursue rest not justovernight but then in the
morning, making this habit ofcreating rest for their minds,
their hearts, their souls.
So I thank you for that and Ijust pray your hand over our
week.
Keep us warm and thank you,lord, for who you are in your
(21:07):
faithfulness, amen.
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