How I start my day with 20+ grams of protein without eating breakfast.

Sleep is one of the most important forms of rest, but, as a recovering night owl, I have been compromising on this fundamental part of wellness for decades. Numerous studies show the may ways sleep improves our health. From boosting our memory, strengthening our immune system, regulating hormones, and even stabilizing our weight, sleep hygiene is one wellness habit we can not afford to ignore. After all, sleep is free! In Episode 5 of In The Flow , we delve into the crucial theme of self-care and the importance of taking intentional steps towards better mental health. With expert insights from Aspen Hazel, a licensed professional counselor, we uncover practical strategies that listeners can incorporate into their daily lives for enhanced well-being. From discussing the vital role of sleep and its impact on mental function to exploring the necessity of finding the right therapist, this episode equips you with a toolkit for self-awareness and restful living. Starting with the significance of sleep, we emphasize that it goes beyond mere rest; it is a fundamental pillar for mental health. Many people underestimate how a lack of sleep can mirror the effects of being intoxicated, impacting decision-making and moral judgment. In our conversation, we discuss how aiming for at least seven hours of sleep is essential for processing memories and emotional catharsis. Additionally, Aspen stresses the concept of sleep hygiene, citing practical methods to enhance your nighttime routine. By setting aside screens and engaging in calming activities before bed, you not only improve the quality of your sleep but also prepare your body for restorative rest. From journaling to coloring, discovering what relaxes your mind can transform your sleep experience. We also dive into the topic of gratitude and its profound effects on our health. Studies reveal that practicing gratitude helps shift focus from our troubles to appreciating the good in our lives. This simple act can create a ripple effect that improves overall happiness and mental resilience, making it a powerful tool in one’s self-care regimen. Additionally, the episode shares insights on finding a therapist and the benefits of collaborative care. Aspen encourages us to find practitioners who complement one’s mental health journey, including massage therapists, nutritionists, and chiropractors. This holistic approach celebrates each specialist's unique perspective and reinforces the saying that it takes a village to uphold health. Utilizing to-do lists is another unique strategy discussed. By planning daily tasks, not only do you organize your thoughts, but you also engage your subconscious mind to problem-solve even while you’re asleep. This overlapping processing can make your day feel lighter, as you're more prepared for the tasks at hand. If you’re seeking greater peace in a world that’s always busy, this episode serves as a gentle reminder that rest is not just a luxury—it is a foundational component of health and wellbeing.

While our hearts might be gung-ho about fasting, despite our good intentions, it can be easy to lose our motivation and willpower during this sacred time. Over the years, these five strategies have really helped me stay focused and finish a spiritual fast like a pro. See my favorite recipes for the Daniel Fast and more.