3 AM and full of regret

Monday morning at 3 AM I was full of regrets.

I should have had that bowl of ice cream before bed!

Did you know that ice cream can be a fantastic night time treat that will help you sleep better?

Not only can ice cream make your soul happy (it sure makes mine happy!), but the combination of carbs, fats and proteins is 👍🏻👍🏻 and can be a great combo to help you get all the sleeps!

I'm a chronic under-eater. It's the number 1 thing I've been working on for most of my life - ever since I realized that food actually gives you energy. Or something like that. 🫤

It's not that I've purposefully restricted. I'm just A: lazy and B: too busy doing other things (aka not being lazy) to worry about food. Honestly, just hook me up to an IV and feed me so I can keep doing all the other things. 🫣

It's a struggle.

Sundays are especially bad - where I'm in true lazy form. We have lazy mornings, we go to church, and then we have super lazy afternoons and evenings. Like super lazy. Naps, hanging out with the chickens 🐓, maybe a little bit of doom scrolling, reading, and binge watching all our favorite YouTube construction videos. It's all very important stuff.

And eating definitely takes a back seat on Sundays. Ugh. Food is the last thing I want to think about.

But you know, I've been working on some tiny habits (I'll get to that in a bit!) and this past Sunday, I actually did pretty well and got 2 solid meals in. I made them both from scratch and everything! 🌟

But when bed time came around, I hadn't eaten anything in over 5 hours, and as I snuggled up to my pillow, I had a sneaking suspicion that I'd be waking way too early.

Sure enough, 3AM I was awake. Now sometimes, I can go pee and get right back to sleep, but because my liver had already used up all the glycogen I had offered it the day before, my cortisol was high enough to wake me up and keep me awake the rest of the night. 😟

A cortisol spike in the morning is normal, but it's supposed to happen after a full nights sleep. Not at 3AM.

But whether it happens at 3AM or 6AM, your body is telling you the same thing: Time to get up and eat!

Cortisol is working to increase your blood sugar... cause the body needs lots of glucose one way or the other. The goal is to have enough glucose and glycogen (stored glucose) on board before you go to bed so your body can do all the things it needs to do throughout the night.

But every morning, you gotta start over refilling those stores. So the absolute best way to love on your body and help it do it's job is to go ahead and provide that glucose.

And you can do that by eating enough carbohydrates. Starting first thing in the morning, but throughout the day as well.

When you eat carbs in the morning, you're telling your body that it can lower the stress response (cortisol) because you're providing it with the glucose it needs to handle running all the systems (things like your heart, brain, kidneys... and to give you energy too if there's some left over).

The best breakfast has carbohydrates, protein, and a little bit of natural fat. I mean, pretty much anything will suffice, except for things like donuts (or anything fried or loaded with preservatives and franken ingredients like you might get at a greasy fast food joint.)

🐓🥚 Fun fact: My kid wanted a chicken salad sandwich for breakfast the other day. I said no - that's too weird. He got an egg sandwich. I don't know what the difference is, really, but I don't do chicken for breakfast (just their offspring, I guess?? 🤔) To each their own though.

But back to waking in the middle of the night...

If you're waking up consistenly between 2-4AM, that is a huge flag that your liver is running out of glycogen.

The liver and brain are very active throughout the night - cleaning up and organizing and doing lots of cool things. They need energy (glycogen) to do that. When they run out of the energy you've provided, stress hormones go up to signal the need for more glucose. That cortisol spike will wake you up, but if you don't provide your body with some glucose STAT, the cortisol then signals to the liver to break down muscle to create glucose.

That's no bueno.

So #1: eating enough throughout the day is very important. Start your day with a solid breakfast to signal to your body that all is well.

#2: eating ice cream as a night time snack can help you top off those stores and keep you sleeping like a husband all night long. (Be picky about your ice cream of choice... stay away from franken ingredients. Haagen-Dazs vanilla bean is 😘👌🏻)

And #3: if you do wake up in the middle of the night, try eating a banana or drink some orange juice and see if that helps you get back to sleep.

Aaaaannnnd!! Everyone that has access to GLP-1 Done Right now has access to Healthy Habits Done Right!

Both programs are now held within "The Done Right Wellness Vault". You can log in to your member dashboard and go back and forth between programs/courses/the community. All my future offerings will be held within The Vault, so with access to The Done Right Wellness Vault, you'll have access to everything I offer.

Healthy Habits Done Right is a 10-day program that will take you from goal setting to habit formation with short, daily videos and an accompanying workbook that walk you through a simple step-by-step process. I do not tell you which goals/habits to work on, but I teach you the skills to determine what will move the needle most in your life right now and how to make that happen. These are skills that will help you succeed when all other attempts at behavior change and habit formation have failed.

I developed the 10-day program based on coaching skills and practices as well as the work by Dr. BJ Fogg and his behavior modification program and book "Tiny Habits". I'm confident this could be life changing for you if you're trying to make healthy changes in your life.

Log in to your member dashboard today and in 10 days from now, you could be on your way to finally reaching those goals!

If you don't yet have access to GLP-1 Done Right, join The Done Right Wellness Vault and get immediate access to GLP-1 Done Right and Healthy Habits Done Right!

I'm so excited to see the progress you make with this program! See you inside!

Hugs & Smoothie Smiles,

Coach Camille PN, SSR

PS: My husband and I have been going to the gym in the early mornings to walk on satan's sidewalk. I'm gearing up to start my annual 5k training, but I just can't force myself to run on a treadmill. 😫 Who wants to train for a 5k with me? Race day is July 4.