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My Year of Healthy week 9- Eat to Sleep

Welcome and Thank You for coming!

I recently discovered Shawn Stevenson and his #1 rated Nutrition and Fitness Podcast, The Model Health Show. There is a wealth of information there and I can’t wait to apply a lot of what I am learning into my own life and share the results.

He also has two extremely informative books, Sleep Smarter and Eat Smarter. I will be trying many of his suggestions and look forward to creating many meals and recipes based on his recommendations.

This is not about what you are eating right before bed, this is about the foods you eat on a regular basis that positively impact your gut health (microbiome) combined with healthy daily habits to promote better slumber. (and overall better health)

With anything else, we are all different and we need to find what works best for us. If last night is any indication, I am ready to be mindful and apply his advice to stop any caffeine intake after noon. Having enjoyed a large coffee at brunch yesterday after noon, I had a rough night and could not fall asleep. ( I usually don’t have so much trouble falling asleep, but often wake up throughout the night.)

I have been taking magnesium glycinate to help with sleep. It has worked better than many of the other options I have tried throughout the years but it has not been as effective recently. According to Shawn Stevenson, he recommends trying magnesium oil applied directly to your skin before bed for better absorption. I am excited to try this and ordered some on amazon. (Will let you know)

No surprise, but the list of healthy foods he calls “foods with good sleep nutrients” (love this phrase, it really resonates with me) are a mix of whole, real foods. He identified specific foods that provide his good sleep nutrients which include Magnesium, Serotonin, Selenium, Tryptophan, Potassium, Calcium, Vitamin D, Omega 3, Melatonin, B6, Prebiotics and Probiotics.

This has inspired me to focus on these ingredients and play around with creating “Salads for Sleep”. Follow along on Instagram as I work this into my main feed and stories over the next few weeks. (Lots of nuts, seeds and vegetables, healthy fats and proteins)

Shawn recommends adding in 3-5 servings of food with good sleep nutrients daily. This includes at least 2 servings of green leafy vegetables daily. ( making sure to include a variety of greens for good gut health) Will share more about this on Instagram. @paulagladstone_

My News Years Resolution to incorporate easy, simple and realistic healthy habits into my life continues to go well.

Workout at least 3 days a week (cardio and strength training)

Drink at least 8 glasses of water and/or decaf green tea

Intermittent Fast Daily at least 12-14 hours

Healthy Habits I still need to be more mindful and consistent with include:

Eating Slower

Chewing More

Reading Before bed (hope this helps with my sleep issues and Shawn definitely advocates for a bedtime routine and avoiding screen time before bed)

As a follow up to my experience with Dry January, I actually don’t enjoy drinking as much now as I did before going “dry”. My tolerance is less and I notice the negative effects that drinking has on me including how I feel the next day. This is not to say that I am going completely “dry” but I may enjoy more “dry” nights out being social moving forward. A win for my friends because I can be a consistent designated driver and I am still fun without it. (more on that another time)

As always, Fill Up On Healthy and have less room for the other stuff but enjoy the other stuff too!


Paula Gladstone

*DISCLAIMER: While Paula Gladstone is a certified Health Coach from Precision Nutrition, this website does not provide medical or nutritional advice. The blog and related articles have been developed for informational purposes only. The content on this website and blog does not substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician, nutritionist, dietitian or other qualified healthcare provider with any questions you may have regarding certain dietary needs or restrictions before proceeding with a new diet or health care regimen.

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