My morning routine for increased energy and less stress
What’s the first thing you do in the morning when you get out of bed? Hit snooze a few times, grab your phone, or jump straight into helping others? How do you feel when you wake up? Energized? Not fully rested? Stressed out even before the day has begun?
What’s the first thing you do in the morning when you get out of bed?
Do you hit snooze a few times, grab your phone, or jump straight into helping others?
How do you feel when you wake up?
Energized? Not fully rested? Stressed out even before the day has begun?
Many of us wake up and feel like we’re already behind.
We may have emails to answer, kids to feed, and might not even feel rested from the night’s sleep! Many mornings we’re thrown into our day and our to-do list without taking a pause.
I felt like this for years, until I intentionally created a morning routine to give me some “buffer” time at the beginning of my day.
I started small, by taking 5 minutes in the morning to breathe and decide how I wanted to feel that day. I’ve since changed and grown my morning routine and I’d love to share it with you today for some inspiration!
Many of my clients find that their stress starts the minute they wake up. Although this may have been the pattern and reality for years, it’s my goal to show you a new way and help you get curious about how an intentional morning routine can help you bring more calm and energy into your day.
My morning routine begins the evening before
I take time to look over my schedule and understand my appointments and commitments the night before so I can fully give myself time in the morning without feeling like I’m missing something.
I also sleep with my phone outside of my room and use a wake-up light as my alarm clock (I’m a Seattleite, this light is necessary for the dreary Winter months!)
Keeping my phone outside of my bedrooms allows me to fully disconnect mentally which is really important. It also reduces the EMR I’m exposed to and any lights in the bedroom which can disrupt sleep as well. I don’t touch my phone when I wake up.
When I wake up in the morning the first thoughts that flood to me are usually those of obligations I have, client issues (yes I work out how to best support my clients in my sleep too ;) ) and my long to-do list.
Instead of giving in to these thoughts straight away and grabbing my phone, I allow myself to move through my morning routine without checking my phone. We all know how easy it is to just check “one thing” and be swept up into the demands of your day! This piece is critical to my morning (and I have to be so strict with myself, it’s tough!)
I take a moment to wake up, acknowledge I’m here in this new day and get out of bed.
I first take my morning supplements that need to be taken on an empty stomach (currently taking L-glutamine to help support leaky gut) but they change. I build this into my day to make sure I get them in and move on!
From there I dedicate anywhere from 10-20 minute to a meditation. Lately, I’ve been doing guided meditations on my Insight Timer App which have felt better than silent meditation.
Create a sacred space to set the tone for the day
I get my intuition muscle working early and feel into what I need for the day. This time used to feel forced to me, but over time has become almost sacred and I really look forward to it as a way to set the tone for my entire day.
When we wake up and get thrown into our day, we get stuck in a cycle of reactivity where we only have time and space to react to what is thrown at us.
By taking this time in the morning to set the tone and intention for how I want my day to go, or how I want to feel, I become more proactive rather than reactive.
Although I don’t know what the day will hand me, this time allows me to feel calm, get present, listen to myself and my body, and feel strong, centred and empowered to face whatever does come my way.
Often times I will use essential oils or light incense or candles to help me get into the zone.
If I feel compelled afterwards I will jot down a few things that came up, or that I’m working through in a journal and that’s that!
I always make my matcha latte after that with coconut butter, matcha, cinnamon and collagen peptides to give me something with a boost of protein and fat in the morning. Sometimes I’ll eat a full meal right then, but more often than not I will drink my matcha and then an hour later have a more substantial meal. This is what works for me right now to ensure my blood sugar is balanced.
If I’m taking a shower (which happens way less than it maybe should….) I will use a dry brush before to help with detox but also just wake me up! It feels amazing and I always feel a buzz of energy afterwards.
From there I start work whether that be client sessions, prepping and creating timelines for new clients, or creating content to share with you all!
Although many of these things remain the same, I allow myself to feel into what I actually want or need that morning which might be a quick stretch, a walk outside to breathe fresh air or even an extra 20 minutes of sleep ☺
If you don’t have much time in the mornings, that’s ok…
When I was working at the hospital and was at the mercy of the bus schedule, my time constraints were a lot greater. If I was shorter on time I would make sure I work up with enough time to create a “buffer” so I didn’t feel rushed and stressed. I also did my best to prep any breakfast or lunch I needed the night before. If you don’t have much time in the morning that’s ok. You don’t need a long, fancy morning routine to reap the benefits!
I recommend setting your timer for 5 minutes, sitting with your hand on your heart, breathing and getting into the place of how you want to feel in your day. Literally, start to feel that joy rise up in your chest or feel the ease or calm you wish to cultivate melt over your shoulders. You don’t need to do this for long, but by tapping into that feeling place you are training your mind and body how you want to feel and everything else will follow.
I’d love to know what your morning routine looks like!
What do you do first thing when you wake up? How do you feel?
How would you like to feel?
PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
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Or if you’d like to play the episode right now in your browser, use the player below:
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, breathwork, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
Live Well Podcast | Ep #60 Managing chronic fatigue with Fran Dargaville
Fran is a Functional Nutritionist and Yoga teacher with a passion for real food and holistic health! Her health journey started when she developed chronic fatigue and digestive issues as a teenager, which sparked her determination to heal herself through food, movement and mindset.
Fran is a Functional Nutritionist and Yoga teacher with a passion for real food and holistic health! Her health journey started when she developed chronic fatigue and digestive issues, which sparked her determination to heal herself through food, movement and mindset. Fran supports her clients through 1:1 programs and her online detox program to get to the root cause of their symptoms, so they can lose weight, get more energy and take control of their health.
I love Fran’s real food approach to health and am so excited to speak with her today about overcoming chronic fatigue.
LISTEN BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
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Show Notes:
0:00 Intro
2:50 Fran describes her personal experience with chronic fatigue
Developed CFS as a teenager in high school
Difficulty getting anyone to take her symptoms seriously
4:20 Fran describes her second flare-up of chronic fatigue in her 20s
How a toxic job contributed to symptoms
8:20 Fran’s experience having to quit her job and move back in with her parents as she recovered
The role of her mom as an advocate and support during this time
13:00 The importance of “day to day” support when managing chronic health conditions
13:22 Fran describes the interventions that made the biggest difference for her to help her finally heal
Nutrition and gut health
Exercise and fresh air
Yoga and mindfulness
Mindset work
16:39 The limiting beliefs that kept Fran stuck from moving forward
“I’m so exhausted”
“I can’t go anywhere, what if I feel worse?”
“I can’t get the perfect food today, this will derail all my progress”
18:50 How Fran managed without a diagnosis of disease
21:55 The danger of attaching too strongly to your diagnosis
25:30 Fran details the specific foods to include and avoid to support your body
The importance of nutrient density for chronic conditions
37:50 Outro
If you loved this episode, I'd be honored for you to give me a rating on iTunes. This helps me to get content out to others who are interested in getting control of their health through diet, lifestyle shifts and personal empowerment.
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, breathwork, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
Does everyone with autoimmunity need to avoid gluten and dairy?
Firstly, everyone with autoimmunity, even with the same diagnosis is very different and the reasons for immune system dysfunction are going to be very different as well.
As with anything, it’s not a black and white answer but rather, it depends! Join me as we explore the bioindividuality of including gluten or dairy into your diet.
Firstly, everyone with autoimmunity, even with the same diagnosis is very different and the reasons for immune system dysfunction are going to be very different as well. I can’t emphasize that enough.
That being said, there are common foods to look at that might be adding to an inflammatory response.
The top 3 inflammatory foods to consider first are:
Dairy
and refined sugar
Gluten
Even if you don’t have Celiac Disease, it can be a good idea to avoid gluten if you have an autoimmune disease or are working to support your gut for a number of reasons. It’s becoming increasingly clear that celiac disease is only one manifestation of gluten intolerance, and that “non-celiac gluten sensitivity” (meaning people that react to gluten, but do not have celiac disease) is a legitimate health concern. Symptoms can range from GI discomfort to fatigue and even neurological issues [1].
This is because a component of gluten found in grains known as gliadin has been shown to cause leaky gut and inflammation for those with gut issues or autoimmune disease [2]. We know that 70% of our immune system lies around the gut, so whenever there are immune issues you want to look to the gut first and foremost.
It’s also risky for those with autoimmunity because of a phenomenon called molecular mimicry. Molecular mimicry occurs when your body is exposed to an invader (in this case gluten). Your immune system memorizes its structure so that it can develop a defense against it and recognize it in the future [3]. Gluten, which is a particularly large protein, happens to be structurally similar to a number of your body’s tissues, particularly your thyroid [4].
To really know if gluten is something that affects you, the best way is to eliminate gluten from your diet (30-60 days) and then perform a gluten challenge, taking careful note of any symptoms.
Dairy
Dairy tends to be a little bit more individual in my personal experience as in some people tolerate yogurt, butter or certain cheese but don’t feel as great when they have milk or ice cream.
Here are a few reasons why dairy might not feel great in your body:
Approximately 65% of the human population has a reduced ability to digest lactose (a sugar found in milk) after infancy [5].
Dairy is often a culprit in gastrointestinal symptoms related to leaky gut and can increase mucus production which can irritate the gut lining and affect nutrient absorption. Additionally, commercially available dairy products have higher rates of hormones and toxins that aren’t great for your body.
If there is leaky gut, immune activation and inflammation, it’s best to remove certain known inflammatory foods for a period of time to “cool down the fires.”
For example, say you eat dairy in the presence of leaky gut and inflammation. The inflammatory proteins from dairy can slip through GI wall and trigger the immune system which is going to trigger the autoimmune response. Dairy can add potential xenoestrogens to an already overloaded hormonal system and is going to further tax the liver, in turn, affecting blood sugar, adrenals and ultimately the full system.
You can see how it really affects the entire body even if you don’t have overt digestive issues. I find it best to “clear the muddy waters” as my mentor Andrea Nakayama says, and give your body a break from these potentially inflammatory foods for a period of time. From there, you are better able to see what other issues persist and move forward.
So, should I remove gluten and dairy from my diet?
You may benefit from removing gluten and dairy for a period of time and then reintroducing them from a better baseline to fully understand how they are making you feel.
There are some practitioners that believe that gluten is a root cause of all chronic illness and everyone should avoid it.I’m not sure that I have enough information to be able to concur with that, but I think what we know about the gut and the immune system it’s definitely something to consider if you have chronic autoimmune issues [1].
As with anything, it’s not a black and white answer but rather, it depends! I hope this helps to shed light on the process and the bio-individuality of including gluten or dairy into your diet.
PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
Click here to listen in Stitcher
Or if you’d like to play the episode right now in your browser, use the player below:
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, breathwork, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
The best breathing exercise to reduce stress
We live in a world where we are constantly bombarded with information and stimuli from all angles. But, what can we do about this? Once you have identified that you are experiencing a chronic stress response, the goal is to find ways to shift yourself away from the “fight or flight” mode into the “rest and digest” mode of your nervous system. There are many ways to do this, but one of my favorite ways is using this 4-7-8 breathing exercise demonstrated in this video.
We live in a world where we are constantly bombarded with information and stimuli from all angles.
We may find ourselves constantly “on” from the moment we wake up until the moment our head hits the pillow at night. We demand so much of our bodies and minds on a daily basis to keep up with the pace around us, it’s no surprise many of us find ourselves in a constant state of stress, fatigue and exhaustion.
This constant stress may even come to feel normal to us. We become so used to the surge of adrenaline that allows us to power through our day and check off all of the tasks on our to-do list, that it becomes our normal state of being.
While many of us recognize, and even accept constant levels of stress as part of our lives, we may not fully appreciate the fact that chronic stress has serious implications for the health of our bodies.
Often times we think of “stressors” as big, negative events like deaths, divorces or demanding deadlines at work. If someone were to ask, “Are you stressed?” we might answer no because we aren’t experiencing a big trauma at the moment. What we have to understand however, is that stressors that have the ability to influence our body and nervous system, come in all forms.
Chronic, low level stressors that comes from lack of sleep, not enough rest, a packed schedule or long hours at the computer are what have the biggest impact on our overall health and wellbeing.
Stress is our body’s response to any real or imagined threat.
It is a natural response and can be advantageous when it helps protect us and get us ready to be in “flight or fight.” A stressful incident, like being chased by a tiger in the wild, can trigger physiological changes like increased heart rate, increased blood pressure, muscle tension, and rapid breathing. Ideally, these responses cease once we have found safety from the perceived threat.
Unfortunately, the body can react to stressors that are not life-threatening, such as the stressors mentioned above. Over time, this stress becomes chronic, meaning we seemingly never escape the perceived threat and our body never gets a chance to return to it’s natural state of relaxation.
This overexposure to stress can disrupt almost all our body’s processes specifically our hormones and immune response.
So, what can we do about this?
Once you have identified that you are experiencing a chronic stress response, the goal is to find ways to shift yourself away from the “fight or flight” mode into the “rest and digest” mode of your nervous system.
There are many ways to do this, but one of my favorite ways is using this 4-7-8 breathing exercise demonstrated in the video below.
This 4-7-8 breathing exercise works by activating the diaphragm which stimulates the vagus nerve to reduce the sympathetic or “fight or flight” response in the body [1].
It’s best to start slow with this exercise to see how it makes you feel. Try 5 breaths in a single sitting. Aim to bring this practice in twice a day or as many times as feels good for you.
Watch the video below for a simple demonstration of the 4-7-8 breathing exercise you can try today!
PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
Click here to listen in Stitcher
Or if you’d like to play the episode right now in your browser, use the player below:
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, breathwork, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.