Category Archives: Self Care

Sleep, Daily Rhythms, Overscheduling, Burnout

Ladies, your favorite time of the month

OK, so here’s some FYI… I like to at least mention certain things every so often for people who have never heard of them. Lots of technological advances haven’t yet been passed down from your mother’s generation to you, for example. Continue reading

How cheating sleep causes physical stress (to adrenals) and sugar cravings

Carbohydrates are synthesized into sugars (glycogen), which are then stored in the liver during its “night” assimilatory phase beginning at 3 p.m. and peaking at 3 a.m. These stored sugars are converted to blood glucose during the daytime for the activities of consciousness beginning at 3 a.m., through the catabolic (breaking down) influence of the gall bladder in the liver until about 3 p.m. Here, we can see the importance of going to sleep early: 6:30-8:00 p.m. for children and 9-10:00 p.m. for adults. Staying up late causes the liver to reverse its storing-up activity intended for the next day and to instead begin converting glycogen to glucose for energy, thus we get a “second wind” (especially children). This explains the worn-out feeling the next morning and the daylong physiologic struggle to keep up. (Johnson)

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This Post Is a Blast of Fascia

Question: I haven’t quite wrapped my mind around the reasons to blast while tightening the muscle versus keeping muscle loose and how this applies to other forms of massage and exercise– if you can speak on that or reference a video. Thanks sister!

Answer: OK!  So far, if you want to blast away fat, you tense the muscle. You can see for yourself that the top layer then flaps more while you blast. Continue reading

Heart-butt, Please be Mine. and… Physical Therapy!!

be mineDr. Kelley Starrett does not look like your average doctor.  He’s a doctor of physical therapy and he teaches CrossFit instructors as well as military and top athletes. This is the guy by whom you wish your physical therapist had been trained.  He’s got three amazing books out.  You only need to know about one or two of them.  Here’s some scoop.



Becoming a Supple Leopard, 2nd Edition. 

I’m studying this book and already I want to buy my own copy!  It’s an instruction and reference manual with tons of photos and detailed explanation on how to create a neurologically sound and strong core strength.  You can begin to do this without even adding an exercise routine. The first and #1 step is becoming conscious of working certain muscles while standing and just going about your day.

Make sure you get the 2nd edition from 2015. it is written more for laypersons. 2015 addresses issues of novice, resolve pain, prevent injury. 2013 version was for athletes and coaches.

check it out:

His website with 500 free videos is Or go to

Follow him on Twitter!

Up next:  his book Deskbound, for those people who sit all day.

As I wrote this, I stood at my standing desk with one foot on a kettlebell (in lieu of a short stool, and the other leg braced in neutral position. This in itself is a workout.  I’m doing these posture corrections all day long and getting strong!

Heart-butt, you will be mine.


Relaxation Tools

Need some extra help relaxing?  Staying calm?  Here are some of my favorite relaxation aids: Continue reading

“I can’t remember to take my multi-vitamin!”

A friend of ours commented on my supplement routine.  She said, “I can’t remember to take my multi-vitamin!”

I can almost understand what you are saying, LOL!  But, seriously, as I contemplate this problem (maybe it’s not a problem for other people, but for me it would be, since my body quite clearly does need a multi-vitamin), some practical solutions come to mind.  After all, that’s probably why you read my blog at all.  All 17 of you.  So, here’s another peek into the brain of Rachel. Continue reading

Sleep Hours Affect Immunity

Sleep and Susceptibility to the Common Cold in the journal, Sleep.
In a landmark memo, my husband announced last night that we need to get to bed at 9:00 pm every night.

Time to re-up our routines! King Winter is creeping out on the horizon.

New iPhone Bedtime

Will this app brush my teeth for me before it shuffles me off to bed? I’ve been staying up way too late lately. Oddly enough, in the service of researching health topics. I’m a driven hypocrite. There are particular neurotransmitters I am not deficient in… I’m going to go take more GABA now.

What’s your best bedtime?

Just enter in your wake-up time, and the calculator will give you a bedtime that ensures you wake up between REM sleep cycles.

Also, the first 4 hours of sleep need to start before 10:00 pm so that you don’t stimulate the liver to dump glycogen. If it does that then the next day you will be tired and crave carbs. Terrible for fat loss and endocrine health. Feel free to ping me as often as possible this year while I try to make myself go to bed before 10 p.m. every night. I feel like it’s the #1 thing we stumble on that could really improve our health. For sure I’m guilty.

Healthier Holidays to You!

Over the years, Erik and have gained ground on healthier life habits, but we are aware the big temptations of the year are ahead of us. I enlisted my Mom and Sis to text me about things they are eating that are NOT loaded with carbs and sugar. We can encourage each other!

What are your encouragers?  Pick someone to encourage you on a habit you know will be a challenge for you this holiday season!  Have a plan for at least some check-ins!

Here’s one of my healthy habits…

A breakfast plan. My jars ready with my seed routine (which I am doing as a month’s long experiment for female hormone health). I measure in items ahead of time, so I have several mornings’ worth of time savers.

Do you have some jars? What can you put in them?