Maintaining a consistent sleep schedule is one of the most powerful things you can do for your health. It helps regulate your internal clock, making it easier to fall asleep and wake up at the same time every day. Consistent sleep improves your mood, cognitive function, and overall well-being. It also strengthens your immune system and lowers your risk of chronic conditions like heart disease and diabetes.

As you know, I've dedicated my practice to helping you achieve your optimal health and well-being. For years, I focused specifically on Nutrition, Sleep, and Stress Management. While this was incredibly rewarding, I recently discovered a powerful tool that has completely transformed the way I approach personalized wellness – DNA testing.

Here's why I'm so excited about this addition:

From Memory to the Blueprint of Health: In my work as a Memory & Cognition Coach over the last two years, I watched how we incorporated DNA testing to optimize cognitive function based on our client’s genetic status. What I realized is that there is a treasure trove of personalized health information DNA testing offers!

Unlocking Your Unique Wellness Code: Your DNA holds the key to unlocking valuable insights about your body's strengths and weaknesses. This allows me to tailor your wellness plan like never before, taking your unique genetic makeup into account.

Benefits Beyond Memory: I realized that DNA testing doesn't just impact brain health! It can reveal information about your:

• Nutritional Needs: Discover how your body best utilizes nutrients, allowing for a personalized diet plan that maximizes your energy and vitality.

• Fitness Optimization: Gain insights into your genetic response to exercise, enabling you to create an exercise program that delivers optimal results.

• Sleep Efficiency: Understand your sleep patterns and identify genetic factors that might impact your sleep quality, paving the way for a good night's rest.

Personalized Wellness Takes Center Stage: By incorporating DNA testing into my practice, I can now offer a truly comprehensive and personalized approach to your health and well-being. Imagine a wellness plan designed specifically for YOU, based on the blueprint encoded in your DNA!

Sprouting is the simple process of soaking and germinating seeds until they develop tiny tails and leaves. These little sprouts pack a powerful nutritional punch, making them a trendy and delicious addition to a healthy diet.

Daylight Saving Time is the practice of setting the clocks forward one hour from standard time during the summer months and back again in the fall to make better use of natural daylight.

Moving the clock forward one hour in the spring and back one hour in the fall doesn’t just affect your schedule — it can throw off your body’s internal clock, too.

That hour of sleep that’s lost or gained can leave you feeling groggy and irritable. It can also be dangerous. Studies have found that heart attacks and fatal car accidents increase after the spring shift to Daylight Saving Time.

Why is the change of one hour so hard?

Moving our clocks in either direction affects how daylight resets our 24-hour sleep-wake cycle. Our internal clock, or circadian rhythm, becomes out of sync with our current day-night cycle.

In the fall, when you’ve gained an hour of sleep, you might not feel tired, but you may notice to change when you’re waiting an extra hour to eat or to leave work at the end of the day. When the clocks move forward in the spring, you’ll “lose” an hour of sleep and may have trouble falling asleep an hour earlier. In turn, you won’t get as much quality sleep as you need.

How long will it take you to adapt to time changes?

The rule of thumb is that it takes about one day to adjust for each hour of a time change. However, there are a few things you can do to prepare for the shift.

Tips for Adjusting to Daylight Savings Time

Make Gradual Shifts

About a week before falling back, go to bed and wake up approximately 15 minutes later each day.

Reverse for the spring and go to bed and wake up approximately 15 minutes earlier each day.

If you need more time to adjust, start earlier and gradually increase/decrease 15-minute increments every few days.

Keep your schedule

Stick to your schedule. Be consistent with eating, social activities, and exercise times during the transition. Go to bed and wake up at the same time each day, even on the weekends.

No long naps

Avoiding naps is critical for adjusting to the time change. Long naps will make it harder for you to get a quality night’s sleep. If you can’t get through the day without a nap, make it short and earlier in the day to avoid disrupting your nighttime routine.

If you feel sleepy the Sunday after the time change, take a short 15- to 20- minute nap in the early afternoon but not too close to bedtime.

Use light to regulate your internal clock.

Light suppresses the production of melatonin, our sleep hormone. It’s important to expose yourself to light as soon as you wake up and as much as possible during waking hours. Conversely, do not expose yourself to bright light when it is dark outside.

In the pursuit of better sleep, we often explore various remedies and lifestyle changes. From adjusting our sleep environment to practicing relaxation techniques, the quest for quality rest is ongoing. However, one often overlooked factor that can significantly impact our sleep is the mineral magnesium.

Did you know that adults who sleep fewer than 6 hours a night are at higher risk for dementia and cognitive decline?

Good morning and happy Monday! Since it’s been as hot as hades lately across many areas, it would be a great time to talk about water and staying hydrated. Staying hydrated will help you regulate your body temperature, prevent infections, and keep your organs functioning properly. Staying hydrated can also improve your sleep quality, cognition and mood.

How Much Water Should You Drink?

At a minimum, you should drink half your body weight in ounces. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water a day. You also need to consider the following factors and adjust accordingly:

• Your level of activity (how much you sweat) – if you exercise and sweat, you will need more water

• How much alcohol or caffeine you drink per day – both are dehydrating, so for every cup of caffeine/alcohol, drink an extra cup of water

• The temperature where you live – if you live in a very hot climate, you will require more water

• How Can You Tell if You’re Drinking Enough Water?

Here are a few ways you can tell if you’re drinking enough water:

• If your urine is light in colour, you’re doing well. If it’s darker, you need to drink more water

• Urine is abundant

• You empty your bladder every two or three hours – when you first start to increase water intake, you will need to go to the bathroom more often than you’re used to, but that will only last a few days, and your body will adjust

What if You Don’t Like the Taste of Water?

If you don’t like the taste of plain water, try the following:

• Add slices of lemon, lime, cucumber, or orange

• Add mint leaves

• Try sparkling water (make sure there are no added ingredients)

• Heat water and drink with lemon

• Try drinking out of a fancy goblet or wine glass

How to Increase Water Intake

Here are a few ways you can increase your water intake if you’re not drinking enough:

• Drink 20 ounces of water first thing in the morning. You’ve been asleep for 6 to 10 hours, so it’s time to hydrate! Rehydrating the body and brain will lead to clearer thinking and better energy

• Keep a pitcher of filtered water containing the amount of water you want to drink each day. Doing so will make it easy to remember to drink water and track your intake

• Drink 8 ounces of water before exercise

• Sip water slowly and at intervals during exercise

• Drink 8 ounces of water before each meal

• Keep bottles of water in your car, at the office, or around your work areas

If you’re feeling the heat wave, stay cool and hydrated! If you have any questions, feel free to reply to this message or better yet, let’s chat!

When you think of hypnosis, do you immediately think of a Vegas act where someone is called on stage, put into a trance, and then asked to cluck like a chicken?

Well, I’m here to assure you that hypnotherapy is quite different! According to the Cleveland Clinic, “hypnotherapy is a heightened state of concentration and focused attention. Guided by a trained, certified hypnotist or hypnotherapist, hypnosis allows you to be more open to suggestions to making healthful changes in your perceptions, sensations, emotions, memories, thoughts, or behaviours.”

A few vital points about hypnotherapy:

• You remember everything during the session

• You are not asleep

• You are in total control

There is growing evidence that hypnotherapy can be effective for a wide variety of disorders, including:

• It can help you sleep better

• It can help ease hot flashes

• It can help you lose weight

• It can help relieve symptoms of IBS

• It can help alleviate anxiety and calm nerves

• It can help with addiction

• It can help ease chronic pain

Are you wondering if you can benefit from hypnotherapy?

Hypnotherapy isn’t for everyone, but it might be helpful for you. It can be a powerful and successful add-on tool to other more traditional forms of therapy. You will benefit from hypnotherapy if you are highly motivated to overcome a specific issue.

If you want to learn more, reply to this message or schedule a 30-minute Zoom call for more information about my hypnotherapy services.

How Cortisol and Melatonin Levels Affect Your Sleep Quality

Did you know the body secretes over 50 different hormones? Specific hormones, like cortisol and melatonin, affect your body in specific ways that affect your ability to sleep.

The primary role of melatonin is to regulate your sleep cycle. Cortisol (your stress hormone) curbs functions deemed non-essential in a "flight-or-fight" situation. Cortisol and melatonin are in an inverse relationship. If cortisol is high, melatonin is low and visa-versa.

Our ancestors would wake up with the sun and go to bed at sunset. They had nothing to interrupt their daily sleep cycle like we do today. Advancements like the light bulb and electronics simulate the sun, suppress your melatonin levels and tell your body to stay awake.

Any stressor can raise your cortisol levels. Cortisol levels can rise based on your diet, environmental and chemical toxins, chronic infections and allergies, and emotional and psychological stress.

There are so many options for balancing out your melatonin and cortisol levels. If you are having trouble sleeping and suspect it may be related to your hormones, check out my 5-Day Sleep Better NOW challenge, where I will help you naturally fall asleep, stay asleep, and wake up refreshed.

https://renay.ca/sleep-challenge

Do you find that now you’ve hit midlife, you struggle to fall asleep or stay asleep through the night? You may have even tried sleeping pills and supplementation to get your nightly rest. While my ultimate goal is to get my clients off medications and supplements, sometimes they are needed for short-term solutions. For sleep issues, magnesium and melatonin are two of the most popular supplements on the market. But which one is better for you?

What is Melatonin?

Melatonin is a hormone naturally produced in your body at night to signal it’s time to wind down. Electronics and lighting can get in the way of this production and confuse your brain to think it’s still daytime, even when it’s dark outside. Melatonin supplementation has been around for quite a while, and research has confirmed that it’s best for individuals who experience jet lag or shift work. A melatonin supplement can help you fall asleep faster but may not improve the quality or duration of your sleep. It’s important to note that if you take too much, you may wake up groggy or even become desensitized if you take it regularly.

What is Magnesium?

Magnesium is an essential mineral that your body does not produce naturally. Unlike melatonin, your body uses this mineral in hundreds of processes. Regarding sleep, magnesium is helpful because it reduces cortisol (your stress hormone) and increases melatonin, which helps your body relax. Magnesium may help you fall asleep and stay asleep for a longer time.

The Bottom Line

Choosing one over the other ultimately depends on your particular sleep goals. Always consult your doctor to find out what supplement is best for you. If you are having trouble getting good quality sleep, I invite you to my 5-Day Sleep Better NOW challenge, where I will help you naturally fall asleep, stay asleep, and wake up refreshed.

https://renay.ca/sleep-challenge

Sleep is often one of the first things to go when people feel stressed. For women, this can be especially true during midlife and menopause. Stress hormones like cortisol can keep you awake, and hot flashes or night sweats can make it challenging to get a good night's sleep. But there are other factors at play too. As we age, our sleep habits may change, and we may find falling or staying asleep harder. Our bodies also produce less melatonin, the hormone that helps us sleep. And getting a good night's rest can be even more challenging if we're dealing with health problems or taking medications that interfere with sleep.

If you have trouble sleeping, here are a few things you can try:

Watch Your Diet

What you eat can affect your sleep patterns. Eating a lot of sugar, fats, and carbohydrates in the evening may make you wide awake at night. A good rule of thumb is to stop eating at least three hours before bedtime and watch how much sugar you consume during the day.

Power-Down Hour

Turn off all electronics at least an hour before bedtime. The blue light from the devices simulates sunlight and tells your body to produce more cortisol and suppress melatonin.

Reduce Alcohol

While alcohol can initially make you sleepy, it can disrupt your sleep cycles, especially REM sleep. You need REM sleep to wake up feeling refreshed and ready to go.

Check Your Sleep Environment

Make sure your room is cool and dark. The optimal sleep temperature is 60-68° F or 16-20° C. A dark room will keep your circadian rhythm in check.

If you are ready to tackle your sleep issues, I want to invite you to my 5-Day Sleep Better NOW challenge starting August 8.

How to Balance Hormones Naturally

A hormonal imbalance can significantly impact overall health. Even small changes in hormone levels can put extra stress on our bodies.

Here are a few strategies you can try if you feel you may suffer from a hormone imbalance:

Get Enough Quality Sleep

If you know me, you know that I LOVE to talk about sleep! Sleep may be among the most important factors for hormonal balance. Hormone levels can fluctuate throughout the day in response to your sleep quality the night before. Poor quality sleep will affect hormones, contribute to obesity and diabetes, and affect your appetite.

Avoid Blue Light at Night

Exposure to blue light from electronics can affect your sleep cycle and circadian rhythm by disrupting your melatonin and cortisol levels.

Manage Your Stress

Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to obesity, changes in mood, and even cardiovascular issues.

Exercise

Regular exercise and movement can help regulate the hormones that control your appetite. It can also reduce the risk of insulin resistance and type 2 diabetes.

Watch What You Eat

Keep insulin in check by reducing or eliminating sugar and increasing fibre in your diet. Including healthy fats in your diet can help maintain a balance of hormones involved in appetite, metabolism, and feeling full.

Quit Smoking

Tobacco smoke may disrupt levels of several hormones, including thyroid, pituitary, and steroid hormones.

Limit Caffeine and Alcohol

Consuming caffeine and alcohol can significantly increase cortisol levels. Alcohol abuse can also impact reproductive hormones in both men and women.

Want more information? If you need additional help balancing your hormones naturally, let's chat!

Do You Suffer From Constipation?

Constipation impacts millions of people every day. If you’re experiencing constipation, you’re not alone! Constipation is defined as a lack of regular (daily) bowel movements, straining during elimination, hard stools, incomplete bowel movements, or discomfort around elimination. If you’re not pooping 1-3 times a day, you may be constipated. The standard “go-to” for relief is usually over-the-counter laxatives, but more natural remedies are available. I’ve listed below a few things you can try that have worked for me.

Foods to Include in Your Diet

• High fiber foods

• Green leafy vegetables

• Flax meal

• Flax oil

• Chia seeds

• Soaked prunes or figs (along with soaking water)

Foods to Avoid

• Known food intolerances

• Processed foods

• Dairy

• Fried foods

• Refined wheat products

• Caffeine

• Alcohol

Supplements

• Aloe vera juice

• Psyllium husks

• Magnesium

• Probiotics

Here are a few remedies you can try if you are constipated:

Flax Cocktail

Add one full teaspoon of ground flax seeds in 8oz water. Drink quickly. Follow with a second glass of water to move fiber through the body. You can also do this with Chia Seeds.

Prunes

Soak 2–3 prunes overnight in 4–6 oz. of water. In the morning, drink the prune water before breakfast. Eating the prunes is optional.

Aloe Vera Juice

Choose a juice that is 100% aloe vera with no added sugars. Drink 1⁄4 cup in the morning and 1⁄4 cup in the evening. Aloe is known to help reduce inflammation and improve movement through the colon.

Flax oil

Consume 1 tbsp of oil per day. It can be taken alone, added to smoothies, or made into a salad dressing. Keep flax oil in the fridge and do not heat.

Magnesium

Magnesium is known for its ability to help get things moving and improve transit time. Start with 400mg taken at bedtime. (Consult with your doctor before starting any new supplementation).

Want some additional help with digestion? Check out my best-kept secret for better digestion.

Are You a Coffee Drinker?

I love my coffee! How about you? Coffee does have benefits and here are just a few:

• It stimulates the nervous system and brain to fight fatigue and enhance athletic performance

• It can help with headaches and migraines

• It’s loaded with antioxidants

• It contains magnesium

• It may even lower blood sugar and the risk of type II diabetes

• It may also lower the incidence of liver cancer and liver disease

But why don’t we see these benefits?

There are two main reasons; the quality of the coffee and what else is going into the coffee.

Coffee is often on lists of products high in pesticides, and roasting the beans only removes partial amounts of pesticides. Pick organic to improve your health, the health of the farmers, and the condition of the land in which the plants are grown.

If you drink decaf coffee, choose a brand that uses steam extraction, such as the Swiss Water Decaf process, because producers must use carcinogenic chemicals with other methods.

What we put in our coffee often negates the benefits. Poor quality sugars and sweeteners add unwanted chemicals and calories. If you watched my “How to Kick the Sugar Habit” workshop, you know that artificial sweeteners contain chemicals that affect the body’s detoxification process. It’s the same with milk, cream, and non-dairy creamers. They add extra calories and extra unwanted ingredients that our bodies may not like (casein, whey, lactose, hormones, hydrogenated oils, artificial flavours, and so on)!

The Bottom Line

Look for organic and fair-trade coffee. Drink it black or add more natural ingredients like coconut or MCT oil and grass-fed butter for a bulletproof coffee. Try more natural sweeteners like stevia or monk fruit if you like sweeteners.

Eating foods that are “in season” has many benefits. It’s healthier for you, more flavorful and fun. Here are five reasons why you should start eating seasonally:

It’s More Nutritious

Seasonally fresh produce picked when fully developed and at the peak of the season contains higher nutrients.

It’s Better for the Environment

When obtained locally, produce is less likely to be subjected to pesticides, herbicides, and fungicides. These compounds deplete the soil, contaminate the water, and cause health issues.

It Supports Local Farmers

Local produce equals less transportation, less forced ripening, less refrigeration, and few chemicals.

It Tastes Better

When produce is shipped globally, and out of season, farmers must use post-harvest treatments to control ripening, spoilage, and quality, affecting the crop’s taste.

It’s More Affordable

It’s all about supply and demand. When a crop is abundant, the cost will be lower.

The Bottom Line

Eating with the season is a great way to improve your health, help the environment, and enjoy delicious food all at the same time!

If you're having trouble with your digestion, you're not alone. It can be a tricky problem to fix, but there are plenty of ways to get help. Here are some tips to get started:

Exercise

Exercise builds muscle tone, and muscle tone helps move food through the digestive tract. Aim for 20 minutes a day, and any movement will help.

Don't overeat

Overeating can be taxing on your digestive system and affect the rate of digestion. We tend to eat until full when we should eat until satisfied.

Reduce or eliminate processed foods

Processed foods are challenging to digest, and your body needs to supply more nutrients to metabolize processed food, robbing itself of those required nutrients.

Chew your food

Digestion starts in the mount, and saliva contains many enzymes to break down food. Try to chew 20-30 times per bite.

Boost stomach acid

Add freshly squeezed lemon juice or fermented apple cider vinegar to water each morning to give your stomach a boost for digestion.

Eat more fibre

It makes your stool soft and bulky and speeds transit time through the colon.

Drink water

Water is my answer to almost everything! Your stomach needs water for digestion. Lack of water can result in ulcers, indigestion, heartburn, fatigue, brain fog, memory loss, and constipation.

Probiotics

Good bacteria strengthens your immune system, reduces inflammation, and helps with leaky gut. You can get it in supplement form, but make sure you store it properly. Some probiotics need to be refrigerated! You can also find in food like yogurt, Kefir, Kombucha, Sauerkraut, dark chocolate, Kimchi, tempeh, pickles, raw cheese, miso

Digestive Enzymes

You need three enzymes to break down food properly:

1. Lipase for fat

2. Amylase for carbohydrates

3. Protease for protein

Without sufficient digestive enzymes, the body cannot digest food particles properly, which may lead to food intolerances. Digestive enzymes can be obtained from supplements or naturally through foods. Foods that contain natural digestive enzymes include pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwi and ginger.