A healthy metabolism is essential for many aspects of our lives, from energy levels and moods to weight control and overall health. However, when your metabolism isn't working as it should, it can lead to fatigue, difficulty with weight loss or gain, and even poor digestion.​

Metabolism is the process by which your body converts food into energy. While many factors affect metabolism, there are a few key things you can do to keep yours working correctly. Let's take a closer look at each pillar. 

Pillar #1: a Well-Balanced Diet 
Eating foods high in protein and fiber and low in sugar will help keep your metabolism running smoothly. Foods that are high in fiber and protein take longer to digest, which means they help to keep you feeling full longer and prevent overeating. 
These foods help stabilize blood sugar levels, which can also impact metabolism. Be sure to include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet for the best results. Another critical part of maintaining a healthy diet is regularly eating throughout the day. Skipping meals can slow your metabolism, so fueling your body regularly is important.  

Pillar #2: Moving Your Body
The second pillar of healthy metabolism is regular exercise. Exercise not only helps to burn calories, but it also helps to build muscle. Muscle tissue burns more calories than fat tissue, so the more muscle you have, the higher your resting metabolic rate will be. That means you'll burn more calories even when you're not exercising. In addition to helping boost your metabolism, exercise also has many other health benefits, including reducing your risk of chronic illnesses.

Pillar #3: Stay Hydrated 
Drinking enough water is essential for keeping all parts of the body functioning properly. Adequate hydration helps support kidney function, which aids in toxin removal from the body and cellular energy production necessary for proper metabolic processes. Drinking at least eight glasses of water per day is recommended, but individual needs may vary depending on activity level and other factors such as climate or altitude where you live. 

Pillar #4: Quality Sleep
Sleep plays a vital role in overall health, and that includes metabolism. When you don't get enough sleep, your body doesn't have time to rest properly and recover. This can lead to weight gain and a decrease in energy levels. So make sure you get at least 7-8 hours of sleep each night to keep your metabolism running smoothly.

A healthy metabolism is essential for maintaining a healthy weight and having plenty of energy throughout the day. Following these simple guidelines can help boost your metabolism and improve your overall health.

For more information and support on how to obtain a healthy metabolism, sign up for the Free 5-Day Metabolism Series.  Information will be delivered directly to your email inbox.

As we get into the new year and start with a bang on new year resolutions , it's important to take some time to reflect on what worked and what didn't work last year as well as notice the patterns that got you there. Take note of what accomplishments made you proud. What were your highlights and lowlights? What did you learn?

Taking a good, hard look at our lives can be challenging, but it's also incredibly powerful. It allows us to see where we've been and where we want to go. It gives us perspective on our choices and helps us learn from our mistakes. And perhaps most importantly, it allows us to set realistic goals for the year ahead.

I. How to Do a Life Review
A life review is simply a process of reflection. You can do it by yourself or with a friend or therapist. There are no right or wrong answers, and there is no specific format you need to follow. The only goal is to take an honest look at your life and see where you've been and where you want to go.

There are many benefits to doing a life review. First, it can help you identify your values and priorities. What's important to you? What do you want more of in your life? Doing a life review can also help you gain perspective on your choices. Are you happy with the way things have turned out? What would you change if you could do it all over again? 

Life Review questions to consider:

• What went well last year?
• What do you want to achieve this year?
• What do you want to improve on this year?
• What are your top three priorities for the year? 

 
A life review can help you set realistic goals. All too often, we set grandiose resolutions that are impossible to achieve. By taking a step back and looking at our lives as a whole, we can identify small changes that will make a significant impact toward your big goal. These mini-habits are much more likely to stick than major overhauls, leading to lasting change over time.

II. Tips for setting effective goals: 
When setting goals, it's important to be realistic and specific. Vague resolutions such as "lose weight" or "get in shape" are more likely to fail because they're not measurable. Instead of setting goals that are impossible to track, choose specific and achievable goals. For instance, you could resolve to walk for 30 minutes every day or eat a piece of fruit with breakfast every morning.

Once you've settled on one or two desired goals, it's time to create a plan for how you will achieve them. This step is critical; without a concrete plan, it will be easy to fall back into your old habits come mid year. When making your plan, set small, achievable goals that you can complete regularly. For example, if you resolve to walk for 30 minutes every day, back that up into a smaller bite by committing to walking for 10 minutes every day for the first week. Then, increase the amount of time you walk by 5 minutes each week until you reach your goal of 30 minutes.

If that doesn't sound motivating, back it up to an even smaller bite. To get into the mindset, put on your walking clothes and then take them off. Putting out the effort many times is the biggest hurdle. Once you made the effort, the rest is easy to do.  It stimulates the nervous system.

III. Create Positive Patterns
Once you have establish your goals and broke them down into doable sizes, we want to create a productive pattern.

Questions to consider when creating a pattern that aligns with your goals:

• What mindset, motivation or patterns helped you achieve your previous accomplishments? 
• What patterns or triggers did not help you get where you wanted to go?

Many times we know what we need to do in order to accomplish our goal. For instance we know eating healthy, exercising, and getting a good night sleep will make us more productive than staying up all night and eating junk food. However, if we have a pattern of sitting on technology until we hours of the night, we know it doesn't create restful sleep and that won't be in alignment with where we want to go. Think about your daily routine. Try writing down patterns you notice, such as your routine when you get up in the morning, when you go to work, when you get home, and your evening routine. If you have a stressful day at work, do you come home and have a glass of wine? This pattern would be out of alignment with your goal of getting fit for the summer.

Try these steps to break it down:

1. Notice the triggers or patterns you tend to follow
2. Journal the pattern and where it leads, so you can make future enlightened choices 
3. Establish a "go to" that quickly realigns your actions to your goals, for when you go off track.

​For example, say you had a hard day at work. A friend calls you up to have a drink. You are happy to go out because you had a stressful day at work. You stay out late and drink too much. You wake up the next morning feeling worn down and tired. Notice your patterns and triggers. What could you do in a similar situation in the future that would not cause you to sacrifice life's pleasures but still keep you more in alignment with your goals? Could you make a few swaps that would keep you more on track than other choices? If you eat poorly what healthy "go to" food could you eat the next day to set you on track again?

If you're feeling stuck or unfulfilled, doing a life review can be beneficial. It's a chance to reflect on your accomplishments, learn from your mistakes, set realistic goals, and create productive patterns for the year ahead. You might be surprised at what you discover about yourself, what patterns... good or bad you have —and what's possible for your future.

Do you ever feel like you have no control over your eating habits? 
 
You're not alone; your relationship with food can be tricky and challenging to navigate. One tremendous help is learning to tap into your intuition and use it to improve your relationship with food and balance eating patterns in a way that feels tailored to you. 
 
Intuitive eating is a way of making peace with food and your body. It's about listening to your hunger cues and eating in response to them, rather than in response to emotion. When you're in tune with your body's hunger signals, you're more likely to make the choices that are right for you. So, how do you become aware of your hunger cues?
 
Learning Your Hunger Cues
Most of us have been taught to eat when we're hungry and stop when we're full. But what exactly are hunger cues? Hunger cues are the physical and psychological signals that tell us it's time to eat. Cues can include things like headache, irritability, or feeling lightheaded. You may also desire a type of food. Paying attention to these cues can help you better understand your body's needs and how to fulfill them. Unfortunately, many of us have become disconnected from our hunger cues, and we often eat based on the clock instead of listening to our bodies. In addition, our body may undergo stress or depletion which may result in craving specific foods.
 
What does your body feel like when you're hungry? What does it feel like when your body has been depleted and needs to refuel? How do you know the difference between when you're really hungry, or when you are craving a food to satisfy a depletion? Paying attention to your cues will help you eat only when you're hungry, eat the right foods to set you on the right path again, and knowing when to slow down.
 
Long Lasting Fuel
Feeling irritable, or lightheaded could be a sign of hunger or your blood sugar has dropped too low. Knowing your cues can help you take note of what foods may work or not work for you and what food combinations give you longer lasting fuel.  For instance, combining a simple carbohydrate like pasta with vegetables may only last you an hour.  If you swap the carbohydrate for a more complex carbohydrate like sweet potato and add a bit of protein and good fat like olive oil or nuts, you may have longer stamina and you won’t have the blood sugar spike and drop, resulting in irritability.  
 
Dehydration can cause hunger as well.  It can cause the body to crave certain foods or make you feel hungry in general when you are thirsty.  Signs of dehydration are dry lips, feeling lightheaded, low blood pressure, tired, or feeling your legs and arms are heavy or slow reacting.   If you are not sure if you are thirsty or hungry, try drinking a glass of water when you feel hungry and wait 20 minutes to see if the hunger feeling goes away.
 
Knowing When to Stop 
Knowing when to stop eating can be difficult, especially if you enjoy the food. However, overeating can lead to uncomfortable side effects such as indigestion and bloating and can also be harmful to your health in the long run. That's why it's essential to know how to listen to your body and stop eating when you're full.
 
There are a few cues that you can look for that will indicate that you're getting close to being full. For example, you may start to feel a subtle sense of discomfort in your stomach. You may also notice that you can no longer eat as quickly as you were when you first started. If you're paying attention, you'll likely notice these cues before you reach the point of feeling stuffed.
 
Stressors
There are many types of stressors but the biggest one for most people these days is overactivity.  Many of us lead busy lives and we are constantly on the go, which to our body is stress.   Cortisol is a stress hormone that allows you to interact and cope with your external world.  This type of stress sends a message to the body saying, change the energy used to power the internal body (such as metabolism, sleep, and cell repair) to focus on handling your external environment.  The central nervous system is in a sympathetic response mode, a fight, flight, or freeze mode. Over prolonged periods of time it breaks down the body, creating a catabolic state and that is when we start to experience symptoms.
 
Knowing physical cues such as being sensitive to bright light, jumping at a sudden noise, or craving salty or sugary foods can be an indication your body is overly stressed, your adrenals are being taxed and you’re becoming depleted.  This could lead to reaching for a quick fix such as coffee, fatty or sugary foods. This may feel good at first but later send you down a worse path of imbalance.
 
The body also creates a hormone that repairs and rebuilds the system, called DHEA.  The body can’t do both jobs at one time.  It can’t build the reserves while using it.   To fill the body’s reserves you need to digest and absorb your food efficiently to obtain the nutrients.  In order for the body to rebuild and repair internal cells and tissues, it needs to create DHEA. The body can only access DHEA for repairing any damage, if the body comes down off the heighten stress mode.  In order to rebound from stress we need to have enough reserves.  It is a bit of a cycle.  Being in tune with what your body is experiencing can help you know that you need to slow down and rest.
 
Tips
Here are some tips to try to enable a calm state, allowing your body to replenish.  It can also help you to tune into your body’s hunger signals and what it really needs.
 

• Take a breath before eating – just a few deep breaths in through the nose and out through the mouth allows the diaphragm to expand and triggering the nervous system to relax
• Don’t rush to eat – eating in a relaxed state allows food to digest
• Sit down while eating – this helps to trigger the nervous system that you are in a more relaxed state
• Give appreciation to your food – this creates a positive mindset and energy
• Chew – breaking down the surface area of the food allows the enzymes to break down the food better, which helps reduce the effort of your digestive system
• Knowing When to Stop – you don’t have to finish the plate of food
• Notice what foods give you long lasting energy – try different food combinations
• Front-load water – drink lots of water first thing in the morning to start your body off right.

 
Intuitive eating is a process that takes time and practice. When you start eating intuitively, you'll likely find that you have more energy, better digestion, and a healthier relationship with food. 
 
What are your thoughts on intuitive eating? Have you tried it before? Hit reply and let me know. 
 

Do you ever feel like you have no control over your eating habits? 
 
You're not alone; your relationship with food can be tricky and challenging to navigate. One tremendous help is learning to tap into your intuition and use it to improve your relationship with food and balance your eating patterns in a way that feels tailored to you. 
 
Intuitive eating is a way of making peace with food and your body. It's about listening to your hunger cues and eating in response to them, rather than in response to emotion. When you're in tune with your body's hunger signals, you're more likely to make the choices that are right for you. So, how do you become aware of your hunger cues?
 
Learning Your Hunger Cues
Most of us have been taught to eat when we're hungry and stop when we're full. But what exactly are hunger cues? Hunger cues are the physical and psychological signals that tell us it's time to eat. Cues can include things like headache, irritability, or feeling lightheaded. Paying attention to these cues can help you better understand your body's needs and how to fulfill them. Unfortunately, many of us have become disconnected from our hunger cues, and we often eat based on the clock instead of listening to our bodies. In addition, our body may undergo stress or depletion which may result in craving specific foods.
 
What does your body feel like when you're hungry? What does it feel like when your body has been depleted and needs to refuel? How do you know the difference between when you're really hungry, or when you are craving a food to satisfy a depletion? Paying attention to your cues will help you eat only when you're hungry, eat the right foods to set you on the right path again, or knowing when to slow down.
 
Long Lasting Fuel
Feeling irritable, or lightheaded could be a sign of hunger or your blood sugar has dropped too low. Knowing your cues can help you take note of what foods may work or not work for you and what food combinations give you longer lasting fuel.  For instance, combining a simple carbohydrate like pasta with vegetables may only last you an hour.  If you swap the carbohydrate for a more complex carbohydrate like sweet potato and add a bit of protein and good fat like olive oil or nuts, you may have longer stamina and you won’t have the blood sugar spike and drop, resulting in irritability.  
 
Dehydration can imitate hunger.  It can cause the body to crave certain foods or make you feel hungry in general when you are thirsty.  Signs of dehydration are dry lips, low blood pressure, feeling lightheaded, tired, and heavy or slow reacting legs and arms.   If you are not sure if you are thirsty or hungry, try drinking a glass of water when you feel hungry and wait 20 minutes to see if the hunger feeling goes away.
 
Knowing When to Stop 
Knowing when to stop eating can be difficult, especially if you enjoy the food. However, overeating can lead to uncomfortable side effects such as indigestion and bloating and can also be harmful to your health in the long run. That's why it's essential to know how to listen to your body and stop eating when you're full.
 
There are a few cues that you can look for that will indicate that you're getting close to being full. For example, you may start to feel a subtle sense of discomfort in your stomach. You may also notice that you can no longer eat as quickly as you were when you first started. If you're paying attention, you'll likely notice these cues before you reach the point of feeling stuffed.
 
Stressors
There are many types of stressors but the biggest one for most people these days is overactivity.  Many of us lead busy lives and we are constantly on the go, which to our body is stress. Cortisol is a stress hormone that allows you to interact and cope with your external world.  This type of stress sends a message to the body saying, change the energy used to power the internal body (such as metabolism, reproduction, and cell repair) to focus on handling your external environment.  The central nervous system is in a sympathetic response mode, a fight, flight, or freeze mode. Over prolonged periods of time it breaks down the body, creating a catabolic state and that is when we start to experience symptoms.
 
Knowing physical cues such as being sensitive to bright light, jumping at a sudden noise, or craving salty or sugary foods can be an indication your body is overly stressed, your adrenals are being taxed and you’re becoming depleted.  This could lead to reaching for a quick fix such as coffee, fatty or sugary foods. This may feel good at first but later send you down a worse path of imbalance.
 
The body also creates a hormone that repairs and rebuilds the system, called DHEA.  The body can’t do both jobs at one time.  It can’t build the reserves while using it.   To fill the body’s reserves you need to digest and absorb your food efficiently to obtain the nutrients.  In order for the body to rebuild and repair internal cells and tissues, it needs to create DHEA. The body can only access DHEA for repairing any damage, if the body comes down off the heighten stress mode.  In order to rebound from stress we need to have enough reserves.  It is a bit of a cycle.  Being in tune with what your body is experiencing can help you know when you need to slow down and rest.
 
Here are some tips to try to enable a calm state, allowing your body to replenish.  It can also help you to tune into your body’s hunger signals and what it really needs.
 

• Take a breath before eating – just a few deep breaths in through the nose and out through the mouth allows the diaphragm to expand and triggering the nervous system to relax
• Don’t rush to eat – eating in a relaxed state allows food to digest and replenish your reservoir
• Sit down while eating – this helps to tell the nervous system that you are in a relaxed state
• Give appreciation to your food – this creates positive mindset and energy
• Chew – breaking down the surface area of the food allows enzymes to break down the food better, so you can get more nutrients from your food
• Knowing when to Stop – notice signs of when you are getting full
• Notice what foods give you long lasting energy – try different food combinations and amounts
• Front-load water – drink lots of water first thing in the morning to start your body off right.

 
Intuitive eating is a process that takes time and practice. When you start eating intuitively, you'll likely find that you have more energy, better digestion, and a healthier relationship with food. 
 
What are your thoughts on intuitive eating? Have you tried it before? Hit reply and let me know. 

The exciting thing about going into a new year is the feeling of a fresh start, making positive changes and achieving new heights, yet we tend to follow old habits and patterns. To achieve your goals you need a body that can support such requests.  To start out with a fresh beginning and moving forward toward your goals, I propose trying an experiment (to learn what your body needs).  Rather than falling into cycle of “should” and feeling guilty for not accomplishing what you set out to do, I suggest experimenting in one or several areas to see how it effects your productivity, mood, motivation, happiness, resiliency and overall health.  Go into this experiment with an open mind, and with no expectations.  Go into it with curiosity, no judgement or pre-existing assumptions, and see what you uncover. Go into it as if you were dating someone for the first time and getting to know them; or bringing home a newborn baby and trying to figure out what each cry is asking for.  Our body sends messages but often we don’t hear them or take the time to listen, let alone nurture it.
 
Start your experiment with a baseline and compare what you notice after a week, a month or even better, how you evolve over a year.    The longer you do it, the better you will know your body, what it is asking for and how to nurture it.  With this knowledge you can learn how to bend your rules without suffering for weeks after.   If you choose not to take on the experiment, do try and list out your patterns as a baseline.  It is hard to know where you are going if you don’t know where you have been.  
 
Bed Time
Sleep is such an important aspect of our wellbeing, yet so many of us are sleeping much less than we need.  In addition, some people have challenges sleeping and require a supplement to help them fall asleep or stay asleep.  Discovering your habits and patterns is a good way to start your sleep experiment. This can allow you to discover a culprit that may be disrupting your sleep and bring to light a tool that may help enhance your rest.   Let’s break it down by writing down your baseline and then experimenting to see what changes. 
 
Baseline: 

1. What time do your currently go to bed and what time you wake up?  
2. What activities do you do before bed and how do you feel when your head hits the pillow?  For example, are you exhausted, is your mind racing, or is your mind wired after being on the computer or watching TV.
3. How do you feel when you get up?  Do you feel refreshed, do you pop out of bed, or  roll over and push snooze button on the alarm?

Experiment: 
One method is not necessarily right for every person.   Each person requires a different type of support to properly nurture their body.   Hearing when your body needs more assistance and then knowing ways to nourish it can improve your resiliency. Try these ideas for multiple days or weeks to see how your body responds and feel free to test other variables as well.  

1. Go to bed 15 minutes earlier than you have been. Gradually increase your bedtime by 15 minutes each night to find your sweet spot.  Everyone has their own amount of sleep that works best for them.  However, the hours you go to bed count.  The human circadian rhythm allows healing of each organ at specific time while you sleep or rest.  If it is not able to do its’ “healing” job, the body will compensate and you may feel this in your energy, mood, motivation, productivity, or overall health. 
2. Create a relaxing and enjoyable nighttime routine that you look forward to, which will prepare you and your body for rest. 
3. Have a tiny bit of protein 30 minutes before bed – this could help with blood sugar issues which may be causing you to wake up during the night.
4. Try fasting for 12 hours.  For instance 8pm – 8am.

 
Write down how each of these activities influenced your sleep and how you feel the next day.  If you find one works well, continue doing it. Start out with one variable and if it works, you can combine an additional one to see if that improves things even more.  If you don’t observe a difference after multiple attempts of one variable, write down your habits and come up with more ideas that may work for you.
 
Eat More Vegetables
Vegetables are so valueable in providing vitamins and minerals needed for your cells and organs to function optimally and allow your body to thrive. 
Baseline: 

1. Write down the vegetables you have eaten in the last week.
2. Write down vegetables you enjoy overall.

Experiment: 

1. Eat a vegetable you have not eaten in the last week – it is important to rotate your foods. 
2. Have 3 different color vegetables on your plate - this provides a diversity of vitamins and minerals.
3.  Try a new ways of cooking a vegetable – saute, bake, air fry with little oil, raw, or steamed
4. Find recipes with veggies that you love, and don’t be afraid to try something new. 
5. Try adding spices and herbs  
6. Add a vegetable to your regular meal or additional veggies inside a casserole– For instance, add finely chopped veggies like cauliflower rice to a burrito, a taco, to lasagna, stir fried rice, or soup.  

 
Move Appropriately 
Many of us feel that if we don’t give our all in a workout we have failed.  Sometimes your body needs a change of exercise depending on the stress load.  When your body is exhausted, strenuous exercise can set your immune system back and you can become vulnerable to sickness.  Learning what movement is good for your body at certain times can help your body to heal and thrive rather than become drained. 
Baseline:

1. Write down how you feel after exercising.  The same exercise frequency may not always give you the same results each time. For example, a workout may leave you feeling invigorated or rejuvenated and another day that same workout can leave you drained and exhausted. Get a gage of what workouts are harder on your body and what workouts are lighter.
2. Write down 3 different levels of exercise, routines or movements that you enjoy doing (your idea of each level, not society's idea).  
   1.  A type of a stretching or easy movement, such a kundalini yoga, taking the stairs instead of the elevator 
   2.  A type of mild exercise or movement, such as brisk walking, light swimming, Pilates 
   3.  A type of strenuous exercise, such as weightlifting, aerobics, CrossFit, jogging

Experiment

1. Assess the level of stress your body is currently under physically, emotionally ,  mentally, or even environmentally.  Give it a number on a scale of 1-10 (10 being most stressed). For example, deadlines at work (5), bad air quality (7), dealing with a cold (8), had a spat with your partner (4), having a great day (1).  
2. Select a movement that supports your current situation.  If you are stressed from work at a level 10 and you go to CrossFit, notice how your body feels afterwards and into the night. Notice how resilient you feel the next day.  Keep mixing and matching your movement to find the right level that feeds your body for the situation it is handling at the time.

 
Allow yourself to get comfortable with the new you.  Changes may happen subtly but the positive results can last a lifetime, allowing you to transform and achieve your goals.   If you find that you have tried several experiments and still not made traction, contact me so we can discuss other possible experiments, tweaks or perhaps getting you access to the right labs to find hidden stressor getting in the way of increased energy levels or weight loss.  Let’s make 2022 your best year ever!   
 

People don’t believe that I am almost 52 years old.  Some think it is my genes or just luck.   Like most of us, I have my challenges with keeping up with my kids' schedule and hiccups with joint surgeries and occasional aches and pains.  I do have to say I work at keeping healthy and notice signs when my body is out of balance, which reminds me I am asking a bit more than it can deliver.  Don’t get me wrong, I do have my splurges and fun times, but I don’t find that it sets me back for weeks or even days. I wanted to share some of my lifestyle tips that have helped me to feel my best and minimize the signs of aging.   

Cut Down on the Sugar
There are so many reasons we should limit our sugar consumption, but you can also add aging to the list. Sugar attaches to proteins in the bloodstream and damages them through a process known as glycation. Two of the proteins affected are collagen and elastin, which are responsible for keeping your skin plump, glowy, and looking youthful. Not to mention the havoc it can wreak on your various systems, it's best to keep the sugar intake low for a myriad of reasons.  
 
Eat Anti-inflammatory Foods
Inflammation isn't just something we get when we're hurt or sick— many of us have chronic, low-grade inflammation that can cause damage to the body over time. Foods such as leafy green veggies, fatty fish (think salmon and mackerel), and nuts (preferably raw) contain anti-inflammatory properties that can reduce the signs of aging. Some herbs, such as thyme and basil, also are anti-inflammatory. Avoid inflammatory foods, such as sugar and processed foods. Chronic low-grade inflammation is a risk factor for many lifestyle-related conditions, which I'm certain you are trying to avoid.
 
Load Up on Antioxidants
Our cells undergo damage from the environment. Compounds known as free radicals accumulate in our bodies and cause oxidative stress, damaging DNA and cells. Over time, this damage leads to signs of aging. Antioxidants in fruits, veggies, and other whole foods neutralize these free radicals and prevent DNA and cell damage. Try having some mixed berries as snacks or in your breakfast. Dark, leafy greens, Russet potatoes, red bell peppers, and apples also contain many antioxidants, but you won't go wrong with any fruits and veggies.
 
Take Care of Your Digestion
A healthy digestive system is critical for your overall health and wellbeing, but it also helps slow down aging.  It’s important for the food you eat to be broken down and absorbed well in the body, so it can adequately nourish and replenish your tissues in order for you to feel energized. What you put into your body also has to come out, and if the digestive system isn't doing an excellent job at removing waste, accumulated toxins are going to have a difficult time leaving your body. This can lead to a dull, congested complexion, skin issues, and even wrinkles. Drink enough water, eat a diet full of whole foods, and take probiotics to ensure your body assimilates nutrients and eliminates waste and toxins regularly.
 
Sleep
According to the body’s natural circadian rhythm (aka cortisol and hormone rhythm), every 1-hour of sleep before midnight is worth 2 hours of rest for the body. While you sleep your body and brain work to repair muscles, tissues, organs, and cells.  Chemicals that strengthen your immune system start to circulate in your blood.  Levels of growth hormone go up which regulates the fat, muscle and bone in our bodies.  A cooler room helps you sleep better.  And being asleep by 10pm allows the body to enter its deepest states of sleep, restoration and recovery so you can feel energized in the morning, boost your immunity and improve your overall health and aging.