Dr. Stacy Sims

It's a hard one because people have different food preferences. How about an avatar? What's an avatar? A makeup person. Okay, a makeup person. Makeup person. So we'll say there's a woman who is plant-based but not vegetarian, so she has a preference for plants. Three kids, super busy, wakes up, has been waking up, tired but wired, didn't sleep well. It's like, okay, I need to make this change.

never hungry in the morning. So we can split her breakfast. It could be overnight oats, which is chia seeds, oatmeal, some milk or oat milk to soak it. Then when she gets up, she's like, I'm going to split that in half.

never hungry in the morning. So we can split her breakfast. It could be overnight oats, which is chia seeds, oatmeal, some milk or oat milk to soak it. Then when she gets up, she's like, I'm going to split that in half.

never hungry in the morning. So we can split her breakfast. It could be overnight oats, which is chia seeds, oatmeal, some milk or oat milk to soak it. Then when she gets up, she's like, I'm going to split that in half.

The first half, I'm going to add some berries and maybe another tablespoon of Greek yogurt, because then I'm going to get some protein, some carbohydrates, some fiber, and it's going to calm me down. It's going to tell my brain, yep, ready to go. Okay. Then you either are going out for your walk. Maybe you're going to do some home strength training. Maybe you're meeting a friend for a session.

The first half, I'm going to add some berries and maybe another tablespoon of Greek yogurt, because then I'm going to get some protein, some carbohydrates, some fiber, and it's going to calm me down. It's going to tell my brain, yep, ready to go. Okay. Then you either are going out for your walk. Maybe you're going to do some home strength training. Maybe you're meeting a friend for a session.

The first half, I'm going to add some berries and maybe another tablespoon of Greek yogurt, because then I'm going to get some protein, some carbohydrates, some fiber, and it's going to calm me down. It's going to tell my brain, yep, ready to go. Okay. Then you either are going out for your walk. Maybe you're going to do some home strength training. Maybe you're meeting a friend for a session.

Maybe you're taking 15 minutes of just breath work to bring yourself down, especially if you're the avatar of three kids in a busy life, just taking that moment to put yourself first. And then when you get back, maybe it's an hour, hour and a half later, you have the second half.

Maybe you're taking 15 minutes of just breath work to bring yourself down, especially if you're the avatar of three kids in a busy life, just taking that moment to put yourself first. And then when you get back, maybe it's an hour, hour and a half later, you have the second half.

Maybe you're taking 15 minutes of just breath work to bring yourself down, especially if you're the avatar of three kids in a busy life, just taking that moment to put yourself first. And then when you get back, maybe it's an hour, hour and a half later, you have the second half.

The second half of those overnight oats with a few more tablespoons of Greek yogurt and some nuts and berries, because then you're getting the protein carbohydrate. So you've actually split your breakfast, but you've given your body the benefit of food on different eating opportunities without being overfull. But at the end, you end up with 30 grams of protein over the course of a couple of hours.

The second half of those overnight oats with a few more tablespoons of Greek yogurt and some nuts and berries, because then you're getting the protein carbohydrate. So you've actually split your breakfast, but you've given your body the benefit of food on different eating opportunities without being overfull. But at the end, you end up with 30 grams of protein over the course of a couple of hours.

The second half of those overnight oats with a few more tablespoons of Greek yogurt and some nuts and berries, because then you're getting the protein carbohydrate. So you've actually split your breakfast, but you've given your body the benefit of food on different eating opportunities without being overfull. But at the end, you end up with 30 grams of protein over the course of a couple of hours.

Yeah. So it's easy. You can mix it up, do it the night before. You know that I'm not that hungry, but if I have a little bit. And then over the course of a couple of weeks, you're going to find that you're going to wake up going, yeah, I need some food. And this is kind of a reset of your circadian rhythm. Your body is starting to fall in line. You're...

Yeah. So it's easy. You can mix it up, do it the night before. You know that I'm not that hungry, but if I have a little bit. And then over the course of a couple of weeks, you're going to find that you're going to wake up going, yeah, I need some food. And this is kind of a reset of your circadian rhythm. Your body is starting to fall in line. You're...

Yeah. So it's easy. You can mix it up, do it the night before. You know that I'm not that hungry, but if I have a little bit. And then over the course of a couple of weeks, you're going to find that you're going to wake up going, yeah, I need some food. And this is kind of a reset of your circadian rhythm. Your body is starting to fall in line. You're...

hypothalamus is understanding your appetite hormones are starting to work properly. And when all of that feeds forward, then you're going to start to see changes in body composition because you're having better sleep. So we can't change anything if our sleep is perturbed.

hypothalamus is understanding your appetite hormones are starting to work properly. And when all of that feeds forward, then you're going to start to see changes in body composition because you're having better sleep. So we can't change anything if our sleep is perturbed.

hypothalamus is understanding your appetite hormones are starting to work properly. And when all of that feeds forward, then you're going to start to see changes in body composition because you're having better sleep. So we can't change anything if our sleep is perturbed.

So the more we focus on how are we going to work with our body's natural rhythms and the way that our hormones work, the more it feeds into better parasympathetic drive for better sleep.