Dr. Kaitlyn Myers

I've had this hanging in my clinic since buying it a few years back. Because freedom isn't free.

The application of knowledge produces results.⁣
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It's not enough to know, you gotta do.

Eating, talking, kissing, singing, chewing gum and blowing bubbles - whole slew of things our mouths can and should do. ⁣
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But breathing isn't on the top of the list.⁣
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Some of you were mouth-breathing as you started to read this. If you noticed your mouth was open, good chance you weren't nasal breathing. If you take a big breath/big sigh, is your instinct to open your mouth? Start paying attention throughout the day!

Here to provide your zen moment of the day - Pause. Inhale (into your upper back, mid back, side of ribs, get that air all over). Now, exhale. Exhale more. More. All the way. Pause again. Look at the pretty picture. Carry on.

When your peptides aren't having to fix damage that you could have healed while sleeping, for example, the magic happens.

My flippant citing of the quote source(s) aside, this hits me every time I read it. (Zeno and Diogenes were ancient Stoics, btw). The fact that wisdom our ancestors held is still relevant to us 𝘵𝘩𝘰𝘶𝘴𝘢𝘯𝘥𝘴 of years later is just so cool. But I digress.⁣
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The process of true healing and well-being isn't sexy or glamorous. It's having a plan and following through, even when (or especially when) we really don't want to. With some hefty doses of adaptability and resiliency added in.⁣
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Intentional, methodical, and one step at a time, friends.

And just like that ➡️ 2023 is half over!⁣
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This is my favorite way of visualizing one year. Flipping through a calendar can fool us into thinking we have so much time, and just imagining a year in our minds makes time seem so vague. It's kind of sobering (but also inspiring?) to see it laid out like this, fitting on one page with ease.⁣
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I've used this layout (free from on their website) for patients and myself the last few years, never gets old. ⁣
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What are you going to do with the rest of this year?

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I 𝗵𝗮𝘁𝗲 the cold. So much so that I moved from arguably one of the most gorgeous states in the country to the desert. ⁣
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Oftentimes, the habits or experiences we are resisting starting/stopping/giving our attention to are where our evolution and growth are waiting. ⁣
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Cold has something to teach me. So, I am listening. ⁣
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(p.s this was 35 degrees and not fun at all)

Your Sunday reminder to breathe with your nose, not your mouth. To hydrate yourself. To nourish yourself. To not take yourself so seriously, have a laugh, call a friend.⁣
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Don't sabotage yourself by not being consistent with the foundations of health. ⁣
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The healthier our habits, the more efficacious all the fun, new, trendy treatments/interventions will be.⁣
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Our lives are a culmination of our choices, choose wisely, friends!

Utilize the present, friends!]

Can I get an AMEN!⁣
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The stories we tell ourselves come from so many things. And not all of that is truth. ⁣
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You have the potential to be who you want to be, create the life you want to live. ⁣
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How awesome is it that we don't have to be held back by the lies and half-truths we tell ourselves.⁣
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I realized today during 🧘‍♀️ that alot of my current stories stem from a lack of self trust 🤯 (so I'm doing my best to sit with that and learn more).⁣
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We can change our narrative, folks. And ultimately, it needs to be your narrative that care about, not anyone else's narrative of you. ⁣
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People will always judge. It's what humans do. Don't make your life decisions trying to avoid judgement from others, it's futile.⁣
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Shine bright, friends, don't diminish your light ☀️

The way you eat should provide health and life benefits. It should not keep you obsessively thinking about food. This goes for any diet, not only IF. ⁣
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Just like nature changes with the seasons, so should we. As our health and life evolves, our diets will sometimes need to adapt.⁣
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I know a lot of intuitive eating experts hate on IF, but I would argue that for many people, cyclical IF is actually intuitive, versus day-in day-out eating three square meals a day (or whatever way of eating you have grown accustomed to). This post is not hating on IF (or intuitive eating, or ANY way of eating) but instead reminding you to remain open and adaptable, trying to lessen resistance to change. ⁣
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𝘏𝘰𝘭𝘪𝘥𝘢𝘺𝘴 𝘢𝘳𝘦 𝘢 𝘸𝘰𝘯𝘥𝘦𝘳𝘧𝘶𝘭 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘦𝘷𝘢𝘭𝘶𝘢𝘵𝘦 𝘺𝘰𝘶𝘳 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘸𝘪𝘵𝘩 𝘯𝘰𝘵 𝘫𝘶𝘴𝘵 𝘧𝘰𝘰𝘥 𝘣𝘶𝘵 𝘢𝘭𝘴𝘰 𝘵𝘩𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘢𝘳𝘰𝘶𝘯𝘥 𝘺𝘰𝘶 (the people we choose to spend holidays with are probably important to us). Do you stress about food choices when you are not in control? Do you eat whatever trusting your resilience? Do you have specific dietary goals and are fine either bringing your food or doing something different than everyone around you? Is your close circle supportive of you or are they trying to have you assimilate? ⁣
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There are not necessarily any right or wrong answers, but instead just things to ponder periodically.⁣
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𝗚𝗶𝘃𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗴𝗿𝗮𝗰𝗲, 𝗳𝗿𝗶𝗲𝗻𝗱𝘀, 𝗹𝗶𝗳𝗲 𝗶𝘀 𝗼𝗻𝗲 𝗯𝗶𝗴 𝗲𝘅𝗽𝗲𝗿𝗶𝗺𝗲𝗻𝘁!⁣
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For those of you celebrating- Happy Easter, Happy Passover, Happy Spring!

Do you ever find something that works really well for you and you get excited (such as, ice baths following exercise helping recovery) and then the insta-scientists of the interweb who don't seem to realize that no human is a textbook who functions perfectly in a vacuum poopoo it saying that "science says that isn't true" without realizing that scientific studies typically look at ONE variable in ONE population and humans are a lot more complex than that?⁣
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Makes it hard to know what to believe, right?⁣
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Remember, most good and technical things are far more complex than a social media post. For instance, if you tend to create or carry more inflammation than the average bear, then doing something like ice baths/cryotherapy after your workout may in fact help you to recover.⁣
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If you feel better doing something, don't let strangers on the internet convince you that you're wrong. And if they ever say ANYTHING like "Science has PROVEN this. No debate!" then frankly I would rethink considering them an "expert". ⁣
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Thanks for attending my Saturday rant, remember to trust yourself, friends!

Some days being a doctor is about saving lives. Other days it's doing....an art project...just to be able to fax over a patient's insurance card for pre-auth.

I love waking up to messages from patients who are excited about their own before & "after" pics… "after" in quotes since she took this one day after our 3rd treatment, meaning this is just the 𝗯𝗲𝗴𝗶𝗻𝗻𝗶𝗻𝗴 of the results from our first 2 treatments!⁣
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You can see regrowth not just in the more obvious areas of thinning, but overall as well (notice how it looks like her hair is styled a bit more "poofy" - that's common when people truly get thicker, healthier hair back). These photos are unedited and in the same light (we can all acknowledge the plethora of doctored "after" photos out in the interwebs).⁣
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These results are from PRP Hair Restoration Procedures, we added in exosomes to the third procedure so I anticipate her results in the next 3-6 months 𝘮𝘢𝘺 be close to double what we see here.⁣
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Science is cool (this is not FDA approved, but is super cool innovative science)!!!⁣
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Also, 𝘁𝗵𝗶𝘀 𝗴𝗼𝗲𝘀 𝘁𝗼 𝘀𝗵𝗼𝘄 𝘁𝗵𝗮𝘁 𝗻𝗼𝘁 𝗮𝗹𝗹 𝗣𝗥𝗣 𝗶𝘀 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲. Some docs swear PRP doesn't work for hair restoration - this generally either means a) their patient selection for this modality needs to become stricter and/or b) their PRP processing isn't ideal for hair restoration procedures.⁣
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𝗧𝗵𝗲 𝗱𝗲𝘁𝗮𝗶𝗹𝘀 𝗺𝗮𝘁𝘁𝗲𝗿, 𝗳𝗿𝗶𝗲𝗻𝗱𝘀!

Sometimes this means doing less, other times it means doing more.⁣
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Regardless, don't rely on luck or wait for a pot of gold to make your life better. ⁣
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Create the life you want, now! ⁣
HINT: All aspects of life are elevated with good health.⁣
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Cheers, friends!

One of my most typical ways of self-sabotaging is to be stressed about things at least somewhat in my control and then build resistance to them and then end up not doing them while all the while increasing my stress levels about them. So dumb, but it's where I was at for many years. And I know I'm not alone.⁣
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If you are worried about something, do what you can do to minimize your stress about it (or minimize whatever risk you perceive). If you cannot do anything to change the outcome (or the process), then why stress since worrying will not change anything except for increasing the odds that future you gets sick/inflamed/burnt out. ⁣
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OF COURSE this is WAY easier said than done, 𝗕𝗨𝗧 𝗜𝗧 𝗖𝗔𝗡 𝗕𝗘 𝗗𝗢𝗡𝗘. This isn't to say that you shouldn't have a plan (or backup plan), or do work to prepare yourself for whatever thing you are worried about - 𝘣𝘶𝘵 𝘸𝘩𝘺 𝘴𝘪𝘵 𝘢𝘯𝘥 𝘸𝘰𝘳𝘳𝘺 𝘸𝘩𝘦𝘯 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴 𝘯𝘰𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘢𝘣𝘰𝘶𝘵 𝘪𝘵, 𝘢𝘯𝘺𝘸𝘢𝘺.⁣
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BUT IF YOU CAN DO SOMETHING ABOUT THE THING YOU ARE WORRIED ABOUT, STOP PLAYING SMALL AND SABOTOGING YOURSELF AND DO THE DAMN THING(S).⁣
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My inspiration for this came from who breaks down the pitfalls of manifestation so wonderfully, highly recommend watching the video on her page.⁣
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You are far more capable than you know, friends!

Allow me to use some overused but nonetheless true statements:⁣
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𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝗰𝗼𝗻𝘀𝘁𝗮𝗻𝘁 𝗶𝗻 𝗹𝗶𝗳𝗲 𝗶𝘀 𝗰𝗵𝗮𝗻𝗴𝗲. We all know this is true, but yet change triggers 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 resistance in us.⁣
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𝗪𝗲 𝗴𝗿𝗼𝘄 𝗼𝘂𝘁𝘀𝗶𝗱𝗲 𝗼𝘂𝗿 𝗰𝗼𝗺𝗳𝗼𝗿𝘁 𝘇𝗼𝗻𝗲. Duh. When was the last time you were PROUD of yourself by remaining in your comfort zone (mind you, this is not remaining in your boundaries but instead remaining in your complacent space). ⁣
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Growth happens when we are brave, friends. 𝘐𝘵'𝘴 𝘯𝘰𝘵 𝘢𝘣𝘰𝘶𝘵 𝘣𝘦𝘪𝘯𝘨 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘧𝘦𝘢𝘳, 𝘪𝘵'𝘴 𝘢𝘣𝘰𝘶𝘵 𝘢𝘤𝘵𝘪𝘯𝘨 𝘪𝘯 𝘴𝘱𝘪𝘵𝘦 𝘰𝘧 𝘵𝘩𝘦𝘮.⁣
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Go forth and conquer, friends!

One of the ways I get mid-day meditations in is to arrive at my next engagement early, sit in my car, make it comfy, and...meditate! ⁣
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Meditation is not all floor cushions and chanting OM (but it can be that, if that's what you enjoy). ⁣
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𝗜𝘁'𝘀 𝗱𝗮𝗶𝗹𝘆 𝗰𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝘀𝗽𝗮𝗰𝗲, 𝗺𝗮𝗸𝗶𝗻𝗴 𝘁𝗶𝗺𝗲, 𝗰𝗮𝗹𝗺𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗿𝗮𝗯𝗯𝗶𝘁 𝗯𝗿𝗮𝗶𝗻, 𝗮𝗻𝗱 𝗯 𝗿 𝗲 𝗮 𝘁 𝗵 𝗶 𝗻 𝗴. 𝘈𝘩𝘩𝘩𝘩𝘩𝘩𝘩𝘩𝘩𝘩𝘩 (𝘵𝘩𝘢𝘵'𝘴 𝘢𝘯 𝘦𝘹𝘩𝘢𝘭𝘦, 𝘪𝘯 𝘤𝘢𝘴𝘦 𝘪𝘵 𝘸𝘢𝘴𝘯'𝘵 𝘤𝘭𝘦𝘢𝘳)⁣
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HAPPY MEDITATING, FRIENDS!⁣

𝗟𝗲𝘁'𝘀 𝗱𝗼 𝘁𝗵𝗶𝘀.⁣
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It's March 3rd...have you tried meditating yet? Regardless, KEEP READING. ⁣
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Download Insight Timer and add me as a Friend (scroll pics to see my profile information).⁣
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Together, we are keeping each other accountable, meditating for every day this March starting 𝘁𝗼𝗱𝗮𝘆. 𝘚𝘦𝘳𝘪𝘰𝘶𝘴𝘭𝘺, 𝘴𝘵𝘢𝘳𝘵 𝘵𝘰𝘥𝘢𝘺. ⁣
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Meditating can be icky initially. It feels weird, uncomfortable, sometimes silly. Keep going. There are SO many different flavors of meditations and you will never know which resonate with you until you try them all. ⁣
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does a great job laying out different types of options. If that still feels overwhelming, fret not, I will message you each day this month with a favorite guided meditation that you can try - don't worry, if you don't want to hear from me I won't spam you. ⁣
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You have nothing to lose by trying this, but truly SO much to gain. ⁣
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Get on it, friends, looking forward to going on this journey with you 🤗⁣
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𝗟𝗲𝘁'𝘀 𝗺𝗲𝗱𝗶𝘁𝗮𝘁𝗲 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿!⁣
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I planned on posting this March 1st with the intent of challenging you to 31 days of meditation 𝗯𝘂𝘁 𝘄𝗵𝘆 𝘄𝗮𝗶𝘁 𝗼𝗻 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘁𝗵𝗮𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗻𝗼𝘄?!⁣
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I was pushed into doing this earlier after talking to patients, friends, family, even our delivery guys - every one is struggling right now. Health is backsliding, relationships are strained, emotions are all over the place. 𝗦𝗼 𝗹𝗲𝘁'𝘀 𝗱𝗼 𝘁𝗵𝗶𝘀.⁣
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I personally use the free version of Insight Timer for meditation, and I encourage you to utilize a free app when starting out, don't pay when you are a beginner, it's unnecessary (tbh it's actually pet peeve of mine to tell a newbie to pay for anything when there are wonderful free alternatives, but I digress).⁣
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does a wonderful job of exposing us to the different types of mediations and seamlessly let's you navigate through thousands of guided as well as allows you to customize your own timed meditation sessions. This is not an ad, just my opinions.⁣
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The benefits of meditation are widely circulated, but if you need an extra push into doing this, shoot me a DM.⁣
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⁣I will do another post re: the logistics of us meditating "together" but why wait for me?? 𝘙𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘨𝘰 𝘵𝘰 𝘵𝘩𝘦 𝘴𝘵𝘰𝘳𝘦 𝘢𝘯𝘥 𝘥𝘰𝘸𝘯𝘭𝘰𝘢𝘥 𝘐𝘯𝘴𝘪𝘨𝘩𝘵 𝘛𝘪𝘮𝘦𝘳 (𝘰𝘳 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘰𝘯𝘦 𝘰𝘳 𝘺𝘰𝘶𝘳 𝘤𝘩𝘰𝘰𝘴𝘪𝘯𝘨). Play around with it and let me know your initial thoughts. ⁣
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Happy self improvement, friends!

Not the people you follow on social media, your family, friends, not even your doctor.⁣
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𝗧𝗵𝗶𝘀 𝗶𝘀 𝗻𝗼𝘁 𝘁𝗼 𝘀𝗮𝘆 𝘁𝗵𝗲 𝗽𝗲𝗼𝗽𝗹𝗲 𝗰𝗹𝗼𝘀𝗲𝘀𝘁 𝘁𝗼 𝘂𝘀 𝘀𝗵𝗼𝘂𝗹𝗱𝗻'𝘁 𝗰𝗮𝗿𝗲 𝗼𝗿 𝘁𝗿𝘆 𝘁𝗼 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘂𝘀. We should be trying to cultivate safe and meaningful relationships on both sides of this.⁣
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But at the end of the day, we alone are responsible for ourselves.⁣
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Recognizing our triggers is certainly a vital first step, but 𝘁𝗵𝗶𝘀 𝗶𝘀 𝘄𝗵𝗲𝗻 𝘁𝗵𝗲 𝗵𝗮𝗿𝗱 𝘄𝗼𝗿𝗸 𝗿𝗲𝗮𝗹𝗹𝘆 𝘀𝘁𝗮𝗿𝘁𝘀.⁣ Just knowing we have triggers isn't enough. ⁣
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Don't hold yourself back by being a reactive culmination of all the trigger-producing events in your life.⁣
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This isn't to say that we won't encounter rude and inappropriate people, because we will, but we are not responsible for their triggers. ⁣
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There is freedom in the journey, friends!⁣

Continuing our thyroid talk…TSH (the hormone sent from brain to thyroid gland) is conventionally used alone to assess thyroid function.⁣
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A 𝗹𝗼𝘁 of things happen downstream from TSH signaling, though - our gland produces predominantly T4 which goes out into our body and then becomes T3 (a lot of this happens in the liver, as if we needed another reason to focus on liver health, but occurs in virtually all organs). Cofactors such as Selenium are needed for this to occur.⁣
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T3 is about 8x more active than T4, meaning it has more of an effect on our metabolism, mood, energy etc. 𝗕𝗨𝗧, 𝗶𝗳 𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝘀𝗲𝗻𝘀𝗲𝘀 𝘁𝗼𝗼 𝗺𝘂𝗰𝗵 𝘀𝘁𝗿𝗲𝘀𝘀, 𝗧𝟰 𝗶𝗻𝘀𝘁𝗲𝗮𝗱 𝗯𝗲𝗰𝗼𝗺𝗲𝘀 𝗥𝗲𝘃𝗲𝗿𝘀𝗲 𝗧𝟯 (𝗥𝗧𝟯), 𝘄𝗵𝗶𝗰𝗵 𝗶𝘀 𝗶𝗻𝗮𝗰𝘁𝗶𝘃𝗲. 𝘙𝘢𝘪𝘴𝘦 𝘺𝘰𝘶𝘳 𝘩𝘢𝘯𝘥 𝘪𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘴𝘵𝘳𝘦𝘴𝘴𝘦𝘥…⁣
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Most of our thyroid hormone is attached to binding globulins (proteins produced by the liver, basically a thyroid specific taxi), and only the unbound hormone is active and available for us to use (this is what differentiates total vs free hormone). ⁣
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𝗪𝗵𝗔𝘁 𝗗𝗼𝗘𝘀 𝗧𝗵𝗜𝘀 𝗠𝗲𝗔𝗻? My typical initial thyroid workup includes: TSH, Total T3 & T4, Free T3 & T4, RT3, and often Anti-TPO and Anti-TG (common antibodies for thyroiditis).⁣
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Knowledge is power, friends!

TRUE STORY: In my 1st app't w/ new Dr (insurance), he reluctantly added T3 (our active thyroid hormone) to my TSH lab order (he was old, he knew I was in med school, I think he didn't have gumption to argue 😂 ). ⁣
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Results came back with normal TSH but 𝗖𝗟𝗜𝗡𝗜𝗖𝗔𝗟𝗟𝗬 𝗟𝗢𝗪 T3. My body was deficient in the active hormone. He looked at me and said "𝘛𝘩𝘢𝘵 𝘥𝘰𝘦𝘴𝘯'𝘵 𝘮𝘢𝘵𝘵𝘦𝘳. 𝘛𝘩𝘦𝘺 [𝘪𝘯𝘴𝘶𝘳𝘢𝘯𝘤𝘦 𝘤𝘰𝘮𝘱𝘢𝘯𝘪𝘦𝘴] 𝘰𝘯𝘭𝘺 𝘨𝘰 𝘰𝘧𝘧 𝘛𝘚𝘏". Mind you, I was a walking-talking ball of hypothyroidism…had all the classic signs and symptoms. *sigh*. ⁣
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TSH is the hormone our brain sends to our thyroid gland, telling it to produce hormone (it produces mostly T4, a story for a different day), T4 goes to tissues body-wide where it becomes T3 and makes us happy, energetic, humans with temperature control and a functioning metabolism.⁣
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Sure, in a perfectly functioning specimen all we need to evaluate is TSH. BUT 𝘪𝘯 𝘤𝘢𝘴𝘦 𝘺𝘰𝘶 𝘥𝘰𝘯'𝘵 𝘩𝘢𝘷𝘦 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘱𝘩𝘺𝘴𝘪𝘰𝘭𝘰𝘨𝘺, we 𝗵𝗮𝘃𝗲 𝘁𝗼 look at the whole picture, at least initially.⁣
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𝗣𝗟𝗢𝗧 𝗧𝗪𝗜𝗦𝗧: There is more to the whole picture then what I mentioned above. Stay tuned for part 2.

Blue light blocking (with glasses, apps, simply turning lights off, etc) is meant to optimize our circadian rhythm. 𝘙𝘩𝘺𝘵𝘩𝘮 being the operative term - we 𝗻𝗲𝗲𝗱 blue light during the day, it signals our cells that it's daytime, time to be awake, productive, energetic. Those same signals can also disrupt our melatonin production and hinder sleep efficacy. ⁣
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Keeping a blue-light filter on your phone all day (or wearing the glasses all day) actually stops our brain from getting the appropriate signals. And when one part of our rhythm is messed up, the other one is, too. ⁣
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𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝗼𝘂𝗿 𝗶𝗻𝘁𝗲𝗿𝗻𝗮𝗹 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗮𝘀 𝗰𝗹𝗼𝘀𝗲 𝗮𝘀 𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲 𝗮𝘀 𝘁𝗵𝗲 𝗻𝗮𝘁𝘂𝗿𝗮𝗹 𝗲𝘅𝘁𝗲𝗿𝗻𝗮𝗹 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗶𝘀 𝗸𝗲𝘆 - during the day, look up at the sky, let the sunshine in, let the blue light emit in all it's glory (this is not to be confused with junk light like fluorescents, that's a different post). At night, when the sun sets, put those filters on, 𝘛𝘜𝘙𝘕 𝘖𝘍𝘍 𝘭𝘪𝘨𝘩𝘵𝘴 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘩𝘰𝘶𝘴𝘦, and start winding down. ⁣
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𝗢𝘂𝗿 𝗯𝗿𝗮𝗶𝗻𝘀 𝗱𝗼𝗻'𝘁 𝗸𝗻𝗼𝘄 𝘄𝗲 𝗮𝗿𝗲𝗻'𝘁 𝗽𝗿𝗶𝗺𝗶𝘁𝗶𝘃𝗲 𝗰𝗮𝘃𝗲𝗺𝗲𝗻, 𝘂𝘀𝗲 𝘁𝗵𝗮𝘁 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗮𝗱𝘃𝗮𝗻𝘁𝗮𝗴𝗲, 𝗳𝗿𝗶𝗲𝗻𝗱𝘀.

Why 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 on sleep is crucial...⁣
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There was a time within the last few years that getting 7 h 12 min of sleep would have left me 𝘩𝘶𝘳𝘵𝘪𝘯𝘨 the next day. My poor concussed brain needed a solid 9 to feel "normal".⁣
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BUT, the total amount of 💤 is almost never what actually matters when it comes to sleep. ⁣
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𝗠𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗲 𝗺𝗼𝘀𝘁 𝗼𝗳 𝘁𝗵𝗲 𝘀𝗹𝗲𝗲𝗽 𝘄𝗲 𝗱𝗼 𝗴𝗲𝘁 is where it's at. 𝘞𝘦 𝘯𝘦𝘦𝘥 𝘦𝘯𝘰𝘶𝘨𝘩 𝘙𝘌𝘔 𝘢𝘯𝘥 𝘋𝘦𝘦𝘱 𝘵𝘰 𝘢𝘤𝘩𝘪𝘦𝘷𝘦 𝘩𝘦𝘢𝘭𝘵𝘩. You can sleep 12 hours each night but if your brain isn't getting enough of each stage, it won't matter.⁣
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⚠️As with all things, it's a balance...sleeping 6 hours with perfect efficiency isn't enough for most people either. ⚠️⁣
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The foundations matter, friends! ⁣
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I couldn't help myself, had to do it 😂⁣
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But seriously...it's time ⏳

Adrenal dysfunction and coffee.... can we have our cake and eat it, too?⁣
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For some of us, yes! ⁣
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A great way to still have your morning java without the stress on your already stressed adrenals is by making a Bulletproof coffee (pictured), or at the very least incorporating some sort of fat/protein with your coffee (collagen is a popular one, but I think a quality fat is perhaps more important for most people in this context - or, go for gold and add in both).⁣
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There are many variations to coffee online, but their tried and true recipe: ⁣
☕1 tsp - 2 tbsp Brain Octane (start w/ 1 tsp and work your way up)⁣
☕1-2 tbsp ghee or unsalted grass-fed butter (IMO most people do best starting w/ 1 tsp)⁣
☕ 8 oz Bulletproof coffee⁣
☕Blend 20-30 seconds until it looks creamy and delicious. ⁣
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Start low with the ingredients, friends, or else you might be in for a 💩 surprise. ⁣
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Let me know when you try it and what you think!

Reflect 𝗮𝗻𝗱 Plan.⁣
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Today, and I are utilzing a "Past Year Review" by , and inspired by each made our own intention-setting worksheet.⁣
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I made mine with 𝗻𝗼 intention to post on social media (so ignore grammer and design flaws 😂) but did include it here to maybe help inspire you to make your own (I think a Venn diagram version would be cool). ⁣
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The Past Year Review (PYR) consists of taking a week by week look at your 2020 and seeing what brings out strong feelings of joy/dread/happiness/sadness etc. We both found doing this 𝘧𝘪𝘳𝘴𝘵 helped us set more focused 2021 intentions.⁣
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As my dad has always told me: Fail to prepare, prepare to fail. ⁣
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p.s also included snippet of annual review, too (swipe)⁣
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Happy 2021, friends