Sharing some of my favorite products for a healthy sleep stack. As always, talk with a doctor before making any changes to your health or wellness routine. This post is not medical advice.

Hi friends! How are you? I hope that you’re having a wonderful morning. I have a podcast interview today and am looking forward to taking a yoga class with Liv later.

For today’s post, let’s chat about one of my all-time favorite topics: sleep!!

(It’s one of Mazer’s favorite topics, as well)

If there’s one thing I’ve learned on my own wellness journey, and after helping hundreds of women rebalance their bodies, it’s this: you can’t out-supplement poor sleep. Also, what you do in the morning and during the day will impact your sleep quality!

We all know how terrible it feels to toss and turn all night… and how hard it is to feel like yourself the next day. Mood swings, cravings, sluggish workouts, hormone imbalances, and even gut issues can stem from poor quality sleep. When I don’t sleep, I feel like my whole world has come crashing to the ground. Take away my sleep, you take away everything. (I think this is one of the biggest reasons why postpartum was such a struggle for me.)

Over the years, I’ve tried many approaches to improve my sleep, from meditation to blackout curtains. While those all help, I’ve found that a few key tools consistently make the biggest difference. This is my current go-to healthy sleep stack that I use as part of my nighttime routine.

As always, please check with your doctor before starting any new supplements or products, especially if you’re on medications or managing a health condition. This is simply what works for me and many of my clients. 

My Healthy Sleep Stack: What I Use for Deep, Restorative Rest

What’s in My Healthy Sleep Stack?

1. Adrenal Soothe from EquiLife

Chronic stress is one of the most common sleep disruptors, and most women over 35 are dealing with some degree of it, whether they realize it or not. Adrenal Soothe is a blend of targeted adaptogens including ashwagandha and phosphatidylserine that can help reduce nighttime cortisol levels. This can lead to deeper rest and more consistent energy during the day.

Sharing some sleep hygeine hacks to help you get a better night’s sleep. 

Hi friends! Happy Monday! I hope that you had an amazing weekend. We’re back from a whirlwind trip to Vegas! It was such a blast to spend the weekend with friends in one of my favorite places. I’ll share some pics of the shenanigans in Friday Faves!

Today, let’s talk about sleep!

In today’s fast-paced world, quality sleep has become a luxury rather than a necessity. Yet, it’s essential for our overall health and well-being. Sleep hygiene, the habits and practices that promote healthy sleep, plays a crucial role in achieving restorative rest each night.

10 Sleep Hygiene Hacks

In this blog post, I wanted to share 10 effective sleep hygiene hacks to help you optimize your sleep and wake up feeling refreshed and rejuvenated. (Little note: this is not medical advaice and I’m not a doctor. If you’re having trouble with sleep, please reach out to your health care provider.)

Establish a Consistent Sleep Schedule:
Maintaining a regular sleep-wake cycle helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Aim to go to bed and wake up at the same time every day, even on weekends, to synchronize your circadian rhythm.

Create a Relaxing Bedtime Routine: Develop a calming pre-sleep ritual to signal to your body that it’s time to wind down. This could include activities like reading a book, practicing gentle yoga or meditation, taking a warm bath, or listening to soothing music. Avoid stimulating activities or screens, which can disrupt melatonin production and hinder sleep.

Optimize Your Sleep Environment:
Transform your bedroom into a sleep-friendly sanctuary by optimizing your sleep environment. Keep the room cool, dark, and quiet, and invest in comfortable bedding and a supportive mattress. Consider using blackout curtains, white noise machines, or earplugs to block out external disturbances and promote deep sleep.

Limit Exposure to Blue Light:
Exposure to blue light from screens (phones, tablets, computers) in the evening can suppress melatonin production and interfere with sleep. Minimize screen time at least an hour before bedtime, or use blue light-blocking glasses or apps to reduce the impact of artificial light on your sleep cycle.

Watch Your Caffeine Intake: While caffeine can provide a temporary energy boost, consuming it too close to bedtime can disrupt sleep. Limit your intake of caffeinated beverages like coffee, tea, and soda in the afternoon and evening, and opt for decaffeinated options or herbal teas instead.

Practice Relaxation Techniques:
Incorporate relaxation techniques into your bedtime routine to calm your mind and body before sleep. Deep breathing exercises, progressive muscle relaxatio

easy ways to lose weight fast

Looking for easy ways to lose weight fast?

We all know the quick-fix diets don’t work. In fact, these are 5 diets I stopped doing to Lose 45 pounds!

That said, there are little daily habits you can add it that will help you start losing weight today!

If you need a place to start, add these science backed tips into your daily routine!

3 HEALTHY ways to Lose Weight:

1. Eat More Fiber:

 Fruits and veggies with water soluble fiber will increase the feeling of fullness to help you avoid overeating naturally. Some of my favorites are foods like:

• sweet potato, avocado, apples, broccoli, beans, nectarines, flax and oats.

Aim for 5-8 servings of fruits and veggies each day! These are easy to add to your Hot Body Meal Plan meals anytime or as a quick snack.

2. Drink Green Tea/Match:

It can “increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. Matcha is even more powerful”

Pep Rally Energy Boost is a delicious way to get your daily dose of green tea and matcha. Get yours here. 

3. Get Enough Sleep: 

7-9 hours can help decrease cortisol levels, increase metabolism, reduce the risk of obesity and weight gain and help you make better food choices throughout the day!

If you’re struggling to get in 7-9 hours of solid sleep, take Read more