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Sunrise ~ DonCat
- Theme for the Day:
- Sleep
- Affirmations for the Day:
- I release the day. I fall asleep quickly. 💤
- Hormone Assessment:
- 14:27
- Acne: elevated androgens / elevated insulin
- Anxiety: elevated androgens / insulin
- Weight gain: elevated insulin / cortisol
- Wrinkles: elevated cortisol / low estrogen
- Busy, busy, busy: elevated cortisol / insulin
- Heart palpitations: low cortisol (and too much thyroid hormones)
- PMS: elevated cortisol / low progesterone
- 5 Robin-Approved Diet:
- 16:15
- No Diet Diet
- No Stress Diet
- No People Pleasing Diet
- No Nibble Diet
- No Sabotage Diet ~ I Matter. How I Feel is Important! I AM Loved!
- Comparison is the thief of Joy ~ Teddy Roosevelt.
- Metabolism Myths:
- 19:35
- Your weight = calories in vs. calories out
- Eating fat makes you fat
- If you are losing weight, then you must be doing something right
- Food is the only factor in achieving and maintaining your ideal body weight
- Fat-free foods help you lose fat
- It doesn’t matter what you eat as long as it is low in calories
- Some people would be fatter if they didn’t diet
- Unlucky people are born with a damaged metabolism
- If I’m gaining weight, then I must be doing all the wrong things
- If I am thin, then I must be healthy
- You can never repair a damaged metabolism
- Benefits of getting a good night’s rest:
- 21:14
- Sleep your way to Hormone Balance
- Sleep can totally reduce wrinkles
- Sleep is like sex. Everyone’s talking about it, but no one’s getting enough! 😜
- Circadium Rhythm:
- 22:10
- Good cortisol rhythm (green) during the day promotes a good melatonin rhythm (pink) at night
- How your day goes, is how your night goes.
- What is Restorative Sleep?:
- 22:58
- fall asleep within 15 minutes
- feel refreshed upon waking
- 7-9 hours of solid, uninterrupted sleep
- wake up without an alarm
- in bed, asleep by 10.30pm
- an hour a sleep before midnight, is worth 2 hours of sleep after midnight ~ unmedicated
- Benefits of Restorative Sleep:
- 24:08
- insulin sensitive
- balanced stress hormones
- normal hunger levels
- happy brain chemistry
- feeling of wellness
- Hormonal Impact of Poor Sleep:
- increased weight
- increased inflammation
- increased ghrelin
- decreased leptin
- increased TSH (sluggish thyroid)
- decreased melatonin
- increased insulin (inflammation)
- increased cortisol
- increased IL-6 (inflammatory marker)
- increased HS-CRP (inflammatory marker)
- Disease Impact of Poor Sleep:
- obesity
- heart disease
- high blood pressure
- infertility
- diabetes
- inflammatory disorders of all kinds
- Disease impact of poor sleep:
- If over 45 years old with less than 6 hours of sleep a night = 200% more likely to have a heart attack.
- Benefits of Restorative Sleep:
- healing on all levels
- brain cleansing (lymphatic cleansing)
- mental clarity
- improved memory
- reduced inflammation
- builds muscle
- happier moods
- improves microbiome (gut health)
- weight loss
- Adenosine & Sleep:
- One of the TWO governing forces that regulates sleep is adenosine. It builds up during the day, creating sleep pressure.
- This is why the communities (the blue zone) take a nap in the afternoon.
- Caffeine disrupts the adenosine cycle and takes away that sleep pressure. This is why Robin does not recommend that we drink coffee.
- Robin’s Bedroom Tips:
- completely dark – light suppresses melatonin production
- NO electronics (yes – NO TV!)
- sanctuary
- TWO things: sleep / intimacy
- safe
- quiet
- luxurious
- women need more sleep than men
- How you live your day is how you live your night:
- 32:00
- normal circadian rhythm = healthy sleep rhythm
- how you live your day is how your night will go
- Flowing day = flowing night!
- continue watching May 2021 ~ 34:00
