Create A Life You Love

For better sleep many of you know about getting natural light and moving during the day, then taking a break from screens and bright lights before bed to help your natural circadian rhythm.

But did you know your eating — or not eating — during the day can profoundly affect your sleep, too?

Particularly on busy days — do you ever find yourself going and going — and pushing off eating or taking a break — because you have so much to do?

Perhaps you get a quick “boost” from caffeine, sugar, or something processed because it’s quick, easy, and available even though you know it may not be the most healthy for you.

How does this affect your sleep?

One simple way to think about it is that when you go too long without eating — and especially when you’re also busy and stressed — your body releases adrenaline to help mobilize some of the sugar stores in your liver and muscles so your brain and muscles can keep functioning.

The same can happen when you have a sudden sugar rush — and then a crash when your blood sugar drops.

What happens when you get to the end of your day and you’ve had all this adrenaline running through your system?

It’s hard to shut off, and your mind keeps going, or if you do sleep, your sleep is restless.

Can you relate?

So here’s a tip — equip yourself with some healthy protein and snacks throughout the day.

Perhaps a hardboiled egg, some celery or carrot sticks and hummus or raw cheese (at least get “real” cheese and not something that’s totally processed)

How about an apple and some raw almonds or walnuts, or some natural peanut butter (without sugar and other additives).

Even though some of the things I mentioned have natural sugar, the fiber in them or the added protein and natural fat from some of the examples I gave helps give you more even blood sugar levels and energy throughout the day, so you’re less likely to end up with adrenaline rushes that leave you high strung at the end of your day.

Now to keep this simple — pick one of the examples I gave and make it part of your day today, or give yourself permission to take that break for lunch and eat something a little healthier and not in a rush.

Notice how nourishing and taking care of yourself during the day helps you get better sleep at night.

Have a question or your own favorite tip – or a healthy snack that keeps you nourished during the day? Love to hear from you below!

P.S. Want to get more tips & ideas to maximize your health and create a life you love? Hop on over to: Journey with Dr. Ben

Sounds obvious, but it makes a difference:

Block time

What does this mean?

Create time blocks – these could be as little as 10 mins, and 30 mins works for many people

A block of time to focus on one task.

Don’t scroll, open multiple windows, or leave that task until it’s done or your time block is up.

Some use fun timers to assist them.

Next periodically create a longer time block for “slow time” or going deeper.

This may be a longer period of writing or studying something, or extended conversation over coffee, tea, lunch, or on a long walk.

It could also be unplugging and reading an actual book, going for a walk without media, or lying back and watching the stars at night.

Speaking of walking – taking a quick walk around the block can be a great way to “reset” if you have gotten distracted or just find your energy and focus running low.

I find I gain a lot of clarity and fresh ideas while walking, and it makes me much more productive and centered than if I hadn’t stepped away.

When do you find yourself most easily distracted, and what’s been your biggest way to cope so far?

Love to hear from you below!

P.S. Want to get more tips & ideas to maximize your health and create a life you love? Hop on over to: Journey with Dr. Ben

Did you know your brain has its own detox system?

It’s called the glymphatic system – no joke – kind of a lymphatic system for the brain.

This system is thought to play a primary role in clearing toxins and byproducts that build up in our brain during the day.

And guess when this system is most active?

During sleep – especially deep sleep while lying down.

That’s when the flow of fluid across and around our brain shifts and provides a wonderful clearing and renewal process.

Isn’t that cool?

We get a new brain while we sleep!

Next time you’re tempted to skimp on sleep – remember this brain detoxing and renewal process – and give yourself the gift of sleep.

Have trouble sleeping or falling asleep?

Share your biggest challenge or question below, and let’s see how we can shift things in your favor.

And stay tuned for more key insights on what happens in our brains while we sleep!

P.S. Want to get more tips & ideas to maximize your health and create a life you love? Hop on over to: Journey with Dr. Ben

Ever wish you had a bit more healthy energy without feeling “wired” or crashing afterwards?

I know this has been an ongoing quest for me!

Like so many things in nature, our energy is not a constant thing, but something that ebbs and flows.

So being intentional about how we work with and restore this flow is key.

Here are 3 simple ways to do that:

1) Reduce the number of decisions you’re making, especially early in the day.

Rachelle and I have noticed that having to decide and respond to multiple activity requests from our kids, emails, texts, and our own tasks for the day can drain our energy.

Even deciding what to wear or what to eat or what task to focus on first consumes energy.

After a weekend away where Rachelle expressed some of her own frustration with all the decisions coming our way, she came back from a 90 minute walk refreshed and happy, and told me that being intentional about her routine today is already making a difference for her.

How about you?

Do you have a routine that energizes you, minimizes the initial decisions you need to make, and allows you to build some momentum early in your day, before you start addressing new or unexpected tasks and decisions for the day?

2) Get outside — as part of her “new” routine, Rachelle told me this week she’s getting outside first and saving certain tasks (like cleaning the kitchen) for later so she can enjoy this week’s beautiful fall weather before it gets dark.

On a similar note, after taking our youngest son to the dentist to get an impression for the new tooth that’s replacing the one he lost at soccer recently (fun way to start a Monday!), we took a few minutes ourselves to throw a football at the park.

How can you be intentional about getting outside this week?

What’s a good time of day for you?

3) Allow time to recharge – this is a big one, so I may go further on this this week. For now, just give yourself permission to recharge – whether it’s turning off your phone and screens to get a good night’s sleep, taking a 10 minute walk mid-day, or even taking a power nap. Rather than always “pushing through”, sometimes it’s best to actually allow yourself to recharge.

Ok there you have it – 3 tips for supporting your energy flow and renewing your energy daily.

Which is your favorite or the one you want to work on this week? Or the biggest question you have about renewing your own energy?

Would love to hear your thoughts in the comments below!

P.S. Want to get more tips & ideas to maximize your health and create a life you love? Hop on over to: Journey with Dr. Ben

Phew!  How many of you feel that life is rushing at us faster and faster?

So many changes, decisions, and unexpected challenges that impact us, both individually and as whole communities.

Some of you may have seen a reel I posted on FB & Instagram this week about two keys we can cultivate as we navigate these uncertain times of rapid change in the world together.

Rachelle and I were discussing these this week — and I’d venture to say these are more key than what’s in our bank account, our job or title, or our physical possessions, as all of these can fluctuate and are ultimately only temporary anyway.  

Plus as we’ve seen, these can change virtually overnight.

Cultivating these two keys can also help us generate what’s needed for ourselves and others in the areas above, or enable us to better pivot and adapt when change is coming.

So what are these two keys?

It’s actually one key — but it has both an “inner” and an “outer” aspect.

It’s *resourcefulness*

First “outer” resourcefulness — this may include developing a new skill leading to new competence and a new sense of self-confidence. 

Perhaps another source of income that’s not dependent on an employer.

It also definitely includes building and valuing the relationships in your life, as it’s people and community that ultimately transcend the merely material world and tap into the realm of ideas, solutions, meaning, mission, and even fulfillment and joy together. 

I would venture to say that, in addition to the “inner” resourcefulness I’ll mention in a moment, people and community are what will help us navigate whatever is on our path in the days to come.

That brings us to “inner” resourcefulness.

No matter how busy you are, it’s worth taking time to be still, to listen within, to pray, meditate, journal, go for a walk — whatever that looks like for you.

Our ability to cultivate an inner resourcefulness — an inner listening rather than just continually reacting to what’s “outside” — especially what’s on our screens or in the news — will help us both to be present to our lives and those around us, as well as to better respond to the people, needs, and situations that we can affect for good.

So today I’ll sign off with these two things to cultivate — our inner and outer resourcefulness — and the inner and outer connections this leads to.

After all, we’re all in this together.

With appreciation for you,

Ben

P.S. Want to get more tips & ideas to maximize your health and create a life you love? Hop on over to: Journey with Dr. Ben