The 3-2-1 Rule for Better Sleep, Less Stress, & Budging that Scale!
We recently welcomed Jodie Pappas, Certified Holistic Nutritionist, to our clinic for her workshop on the Connection between the GUT, Mind, & Body! We learned A LOT! Jodie offers a wealth of information and sent us on our way with greater insights and understanding about the powerful interplay between our Gut Health, Mental Health, and Physical Health.
What does your Gut have to do with Stress, Sleep, and the Scale?
A lot actually!!! We had the pleasure of welcoming Jodie Pappas, Holistic Nutritionist, to our clinic on Sunday, March 22nd, for a very informative workshop on the gut-mind-body connection. It was such a pleasure to welcome Jodie to the clinic and to learn from her. She will be back for future sessions including one on Diet & ADHD. If you’d like to work with Jodie or want to express your interest in additional workshops being offered related to the connection between food and mood, let us know! We would be more than happy to invite Jodie back!
Key Take-Aways:
Jodie had so much to share! From Stress- Reducing practices (polyvagal exercises and breathwork), to Diet recommendations, to learning which Supplements Jodie often recommends to her patients, to a ton of learning about the way our Gut controls how we feel, think, and function…. there was so much to learn and take away from this workshop.
The one take-away that’s already had a huge impact on our Clinic’s Founder:
One of my favourite take-away from Jodie’s session was the 3-2-1 rule! I’ve been doing it every night since her workshop and it’s already made a huge impact on my mood, stress levels, and sleep! We also know that sleep and stress levels have a huge impact on maintaining a healthy weight. Thank you Jodie for sharing this with us!
Try this 3-2-1 rule for better sleep, less stress, and budging that scale!
Jodie recommends trying this for a week and you will reap the benefits of the best sleep you can get!
Let’s break it down:
3 - Stop eating for the day 3 hours before bed.
The benefit? Giving your digestive system a break.
Tip: Ensure you’re eating enough calories and protein during the day so that you are not depleted and starving before bed!
2- No more work emails, work-related reading, or projects within 2 hours of bedtime!
Carrying the stressors of work into the night-time hours is robbing you of downtime and restful sleep. Set a boundary around your working hours to reduce stress, improve sleep, and bring cortisol levels down.
1- No screens. No phone. No iPad. No Laptop. No Computer. No T.V. - nada. Read a book, meditate, journal, cuddle with your partner…. just no screens.
You’ve heard it before and it’s true. Blue light is not your friend. It messes with your melatonin and circadian rhythms. Shut it down and give yourself that hour to read a book (not a work book!) or do something else that is restful and relaxing and allows you to wind down.
There you have it! This simple 3-2-1 rule has made a big impact in a short time on my quality of life and I hope it will help yours too! One other little tip that Jodie shared: Sleep before midnight is 3x more impactful than the hours after…. I’ve been stopping eating at 8 stopping work at 9, stopping TV and screens at 10 and asleep by 11. I’d like to push this all back earlier but with teens and a busy clinic, we do what we have to do! Little changes can make a powerful impact however. If you give this a try, let us know how it goes for you!
If you’re interested in a repeat of this workshop or other nutrition workshops related to mental health, stress reduction, perimenopause, menopause, ADHD, the links between food and mood, or other topics, let us know! We’d love to have Jodie back again!
