Whether you know it or not, the things you do in the morning have a big impact on your blood sugar. Glucose, or blood sugar, levels rise when you wake up because of natural hormonal shifts in the body that help you feel alert. Certain habits, such as not moving, skipping fiber, or starting the day with sugary drinks, can cause blood sugar spikes. Dietitians claim that the very common mistakes in this article increase blood sugar levels. We also offer advice on how to correct those morning mistakes. 

Skipping Breakfast

People who adhere to intermittent fasting, which limits food intake to certain hours of the day, can benefit from skipping breakfast. According to research, though, extended fasting can increase cortisol secretion and alter its daily rhythm. Stress hormone levels may stay elevated for a longer time, which can increase blood sugar. Waiting to eat until you are overly hungry can cause overeating or increased cravings throughout the day. Some people with insulin resistance, type 2 diabetes, or those who notice energy crashes later in the day should be cautious about skipping breakfast. 

If you feel like skipping breakfast causes feelings of tiredness or increased cravings, try to eat no more than one to two hours after you wake up. If you are intermittent fasting, make sure that your first meal is nutrient-dense, containing fiber, protein, and healthy fats.

Not Planning Ahead

If you rush in the morning from the moment you wake up to the second you get to work, you are more likely to skip meals and grab an unhealthy, convenient option. Ideally, you should plan to have breakfast ready in the fridge, so it is ready when you wake up. That makes it much easier to prioritize fiber and protein. Set time aside in the evening to prepare simple meals, such as egg bites, overnight oats, or chia pudding. You can even prepare make ahead smoothie bags!

Being Sedentary

Smartphones, tablets, and laptops have made it incredibly convenient to remain in bed or sit down scrolling social media or checking emails. Research confirms that being sedentary in the morning can lead to higher glucose levels, especially if you eat a pastry at the same time. A sedentary morning means that your active muscles use glucose for energy. A short amount of activity, even a 10-15 minute walk, a yoga session, light stretching, or squats and push-ups, can significantly improve blood glucose levels. Try to incorporate light movement into your morning routine. Even 10 minutes of bodyweight exercises can set the tone for the rest of your day. 

Drinking Coffee Before You Eat Anything

There are people with cups, shirts, or signs that say things like “coffee first” or “don’t talk to me before coffee.” For some people, drinking coffee on an empty stomach only adds to the body’s natural morning rise in blood glucose. Cortisol, as we mentioned earlier, is a stress hormone that naturally increases in the morning to help the body wake up. It signals the liver to release stored glucose into the bloodstream, but caffeine only intensifies that process. If you have insulin resistance and drink coffee before eating food, glucose can remain elevated for a lot longer than normal.

It is better to enjoy your coffee with protein-rich foods, such as Greek yogurt, nuts, oatmeal, or eggs. You can even enjoy a fruit and vegetable smoothie with protein powder, or mix a little protein powder into your coffee. Just be mindful that the flavor of your powder matters when mixing it into coffee. 

Eating Carbs Without Fat, Fiber, Or Protein

A muffin or plain toast is very convenient to eat in the morning, but the body digests those refined carbs very quickly. The body’s quick digestion of those refined carbs can cause a rapid rise in blood glucose and then an inevitable crash. That back and forth swing can trigger cravings, a cycle of inconsistent energy, and fatigue. Refined carbs are naturally low in fiber, which you can find in foods like fruits, vegetables, nuts, seeds, and whole grains. Fiber is one of the best nutrients you can eat to stabilize blood sugar. Protein and healthy fats also slow the rate at which the body digests carbs, which can help control spikes. 

Try your best to avoid refined carbs altogether and focus your efforts on protein-rich and fiber-dense meals. Try to consume oatmeal and chia pudding with berries or Greek yogurt with nuts and seeds. There are many other meal options that include healthy fats, protein, and fiber. Search the internet and find recipes that inspire you!

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Protein balls are not just chalky, dry snacks you find at health food stores. Those snacks are that way because manufacturers use tons of protein powder and other ingredients that are not as natural as the ones in this recipe. You don’t need protein powder to have protein in your diet. Hemp hearts, for example, are a complete protein, meaning they contain all nine essential amino acids that the body cannot make on its own. Additionally, about 25% of their total calories come from high-quality, easily digestible protein, containing about 11 grams per three tablespoons.

These protein balls are the perfect meal prep snack and come together without the need for an oven. Just blend, mix, roll, refrigerate, and enjoy. In addition to the protein-rich hemp hearts, these protein balls contain cashews, which are full of healthy fats and protein. A one-quarter cup serving of cashews provides five grams of protein and a whopping 80% of the recommended daily intake (RDI) of copper. Copper aids the creation of red blood cells and connective tissue while supporting immune function. Several studies found a link between low copper intake and an increased risk of osteoporosis, which is a health condition defined by weak and brittle bones.

Should you have an aversion to cashews, you can replace them with raw almonds, raw macadamia nuts, or raw walnuts. You can also replace the hemp seeds with chia seeds, but the protein content will decrease. Sunflower seeds and flax seeds will also work as replacements. One thing that you cannot replace is the lemon juice or lemon zest. In fact, these are pretty key if you want to achieve that signature lemon flavor. You could try replacing lemon with lime or orange, but keep the same measurements even with a different citrus twist.

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Statins are prescription drugs that people take to lower their levels of low-density lipoprotein (LDL) or “bad” cholesterol. Health experts refer to LDL cholesterol as “bad” because of the fact that it builds up inside the arteries, making it harder for blood to move through them. Statins work by interfering when the liver produces cholesterol. They also help to lower triglycerides and may even increase high-density lipoprotein (HDL) or “good” cholesterol. Unlike LDL, HDL brings cholesterol to the liver, which gets it out of the body. 

Before getting on statins, some people want to see if they can lower LDL cholesterol with lifestyle changes. We encourage that decision and although diet and exercise may not lower cholesterol for everyone, a lot of people can benefit from healthier habits, some of which we detail in this article. If your cholesterol levels are already in normal range, you can help maintain them with the Dherbs Cholesterol Formula. To help lower cholesterol before statins, consider the following tips. 

Consider The Portfolio Diet

The Portfolio Diet is a plant-based eating plan that emphasizes foods that are naturally rich in fiber and healthy fats. Conceived some 20 years ago, the diet has a proven ability to lower LDL cholesterol, but none of the trials proving this lasted more than six months. For this reason, more long-term studies are necessary. When followed consistently, though, research suggests that the Portfolio Diet may lower LDL cholesterol by up to 30%, an effect comparable to a first-generation statin for some people. 

Move Your Body Every Day

Exercise is a powerful and easily accessible tool that may help lower cholesterol levels naturally. Ideally, engage in 150 minutes of moderate-intensity aerobic exercise per week, in addition to two days of strength training. Physical activity helps to elevate HDL cholesterol, lower triglycerides, and reduce visceral fat, which is metabolically active fat stored around internal organs that contributes to cardiovascular risk. People who lose between 5% to 10% of body weight can significantly improve cholesterol levels. 

Prioritize Fiber

Fiber is an often overlooked nutrient, with many people not getting enough every day. In fact, more than 90% of women and 97% of men do meet the recommended daily fiber intake. Not all fiber works the same regarding cholesterol, though. Soluble fiber exhibits the strongest LDL-lowering effect. It forms a gel-like substance in the gut, binding to cholesterol in the gastrointestinal tract and escorting it out to prevent reabsorption. Great sources of soluble fiber include:

• Apples
• Barley
• Beans
• Chia seeds
• Flaxseed
• Lentils
• Oats
• Psyllium husk

Build Your Plate Around Whole Plant-Based Foods

If you want to lower cholesterol levels in a meaningful way, eat more whole foods, including fruits, vegetables, legumes, seeds, nuts, and whole grains. All of these foods contain plant sterols, which are natural compounds that resemble cholesterol, which helps block the body’s absorption of it in the digestive tract. The sterols in vegetable oils, seeds, nuts, whole grains, vegetables, and certain fortified foods can all help lower cholesterol. In fact, getting two grams of plant sterols daily can lower LDL cholesterol by up to 12%. 

Reduce Intake Of Refined Carbs And Added Sugars

Health experts always suggest people to steer clear of saturated and trans fats if they are concerned about LDL cholesterol. Avoiding these types of fats can also help reduce the risk of cardiovascular disease. Refined carbs and added sugars are just as dangerous, as they can raise triglycerides and increase cardiovascular risk. Sugary drinks, white bread, packaged pastries, and ultra-processed snacks contribute to insulin resistance, which affects cholesterol levels. It is better to consume whole grains and limit your consumption of added sugars to help improve triglycerides and HDL cholesterol levels. 

Some Natural Supplements May Help

Before you decide to take supplements to help naturally lower cholesterol levels, consider speaking with a healthcare professional. Some products can come with side effects or may interact with other medications or supplements that you already take. Certain supplements, though, have some proven ability to lower cholesterol. For example, psyllium supplements can lower LDL cholesterol by about 7%. Omega-3 supplements can also help reduce triglycerides, but they don’t significantly lower LDL levels.

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You’ve seen them at the grocery store or in some influencer’s video on social media. Wellness shots are small, concentrated juices made with ingredients known to have beneficial properties that enhance overall health. They are meant to be an easy way to increase your nutrient uptake and encourage optimal immune function. Are they worth it? They can be, especially if you make them yourself. 

Are They Worth A Shot?

The most popular form of wellness shots are immunity shots. People have been hyperconscious of enhancing or boosting the immune system ever since the beginning of the COVID-19 pandemic. The shots usually contain a high dose of vitamins and minerals that are necessary for optimal immune function; think vitamin C, vitamin A, vitamin B12, zinc, and more. There is little evidence that these immunity shots can improve immune function, despite the fact that these nutrients are beneficial to overall health. 

The research claims that they don’t enhance immunity because of the low bioavailability (absorbency rates). Curcumin, the active ingredient in turmeric, has low bioavailability without the presses of peperine, a substance found in black pepper. It’s all about the right combinations, no matter which shots you decide to drink. 

As a quick note, wellness shots cannot replace an overall healthy diet. Food is very complex and trying to find cure-all remedies within it is a fool’s errand. It is better to focus your efforts on consuming a diverse mix of fruits, vegetables, nuts, seeds, whole grains, and lean protein. Eating that way can provide you with essential vitamins and minerals, protein, fiber, antioxidants and more. These wellness shots will only enhance your food journey, providing you with health properties that may help you optimize your health. 

Green Wellness Shots

Need a daily dose of greens? Incorporate these green wellness shots into your routine to support the body and embrace a healthier lifestyle.

Click here to make the recipe. 

Pineapple Ginger Wellness Shots

Potentially enhance immune function and promote overall wellness by regularly enjoying these homemade pineapple ginger wellness shots.

Click here to make the recipe.

Blue Spirulina Wellness Shots

These blue spirulina wellness shots are just as refreshing in flavor as they are vibrant in color. Drink them for an overall health boost!

Click here to make the recipe. 

Ginger Lemon Immunity Shots

Simple and powerful, these ginger lemon immunity booster shots are exactly what you need to start your day during cold and flu season.
Click here to make the recipe. 

Simple Elderberry Wellness Shots

Tangy, slightly sweet, and loaded with immune-boosting properties, these elderberry wellness shots are what you need during cold & flu season.

Click here to make the recipe.

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Have you been looking for a drink to renew your energy, help you feel great, and improve digestion? These blue spirulina wellness shots contain a diverse nutritional profile that can help supercharge your body. Compared to other wellness shots, these ones are among the best, at least in our opinion. They contain ingredients that exhibit impressive anti-inflammatory, antioxidant, and detoxifying activity. Think of these shots as bright blue elixirs for total body health. No fancy juicing equipment needed, either! Add everything to a blender, blend until smooth, and pour through a fine mesh sieve, pressing the contents to extract every last drop of juice.

Blue spirulina gives these wellness shots their vibrant color, and it is also the star of the show. Derived from blue-green algae, this superfood has a high protein content and anti-inflammatory properties. It also contains phycocyanin, a powerful antioxidant that supports brain function and combats free radicals. Blue spirulina also provides vitamins B1, B2, and B3, in addiction to omega 3 and 6 fatty acids. Several studies found that blue spirulina significantly lowered LDL (bad) cholesterol and triglyceride levels. At the same times, spirulina works to increase HDl (good) cholesterol levels.

These wellness shots also contain fresh ginger, apple, lemon, and maple syrup for a touch of sweetness to balances the spicy ginger and tart lemon. Ginger works to boost circulation and support digestion, while lemon provides vitamin C, promotes hydration, and helps alkalize the body. Not only is apple rich in vitamin C and antioxidants, but it also contains natural sweetness to help balance the wellness shots. In addition to sweetening the shots, maple syrup also provides manganese and zinc, two essential trace minerals.

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A recent, well-designed study suggests that the ketogenic (keto) diet may offer modest, yet statistically significant, improvements in treatment-resistant depression. According to research, one in three patients with depression do not respond fully to antidepressants. At the same time, there has been a growing interest in whether diet, particularly the keto diet can assist with mental health struggles. 

What Is The Keto Diet?

The keto diet is a low-carb, high-fat, and moderate-protein diet. This eating pattern involves severely cutting the intake of carbohydrates, while dramatically increasing fat intake. By eating this way, you can switch the body into a state of ketosis, which is a metabolic state in which it burns fat for fuel instead of carbs. This type of diet has existed since the 1920s, when it was developed as an innovative approach for children seeking to support neurological health. 

In recent years, health experts have continued to find more health benefits of the keto diet, some of which benefit the brain, heart, digestive system, and so on. Some studies confirm that the keto diet may help control appetite, support healthy metabolism, and promote sustained energy levels. The first benefit, and some would say the driving force to continue the diet, that people notice is weight loss. 

Health experts say that there has been a lack of high-quality research about the depression-fighting effects of the keto diet. That is why researchers wanted to conduct this new study. They wanted to see if there was a benefit to eating keto and experiencing reduced symptoms of depression. Continue reading to learn what the research found. 

Real But Modest Benefits From Eating Keto

The study followed 88 participants with an average age of 42. All of them were diagnosed with treatment-resistant depression. Researchers randomly assigned participants to follow one of two diets for a total of six weeks. One group ate prepared foods that followed a keto diet with 30 grams of carbs per day. The other controlled group followed a plant-forward eating pattern. 

Researchers tracked scores using the PHQ-9 Score, which is a zero to 27 point scale used by doctors to measure the severity of depression. They took measurements at the start of the study, after six weeks on the diet, and after 12 weeks. By the end of the trial, participants following the keto diet had a 10.5-point drop in their PHQ-9 Score, while the plant-forward diet group had an 8.3 drop. 

Why Could The Keto Diet Help Fight Depression?

The keto diet supports the production of ketones, which are chemical compounds that the body produces from fat when there isn’t enough glucose to burn for energy. Ketones may impact several pathways in the body, most of which are linked to mood disorders. Researchers believe that the ketones may spark a series of changes that are both neuroprotective and anti-inflammatory. 

People who follow the keto diet tend to feel good when they keep their body in ketosis. In doing so, they tend to find a community of keto enthusiasts striving to maintain that goal as well. You build a community, if you will, engaging in activities and dietary habits that provide purpose, pleasure, and socialization, all of which are core treatments for depression. This is why study authors believe there are several potential explanations for the keto diet’s impact on depression. Unfortunately, none of them are certain at this point. Some research indicates that the change in gut microbiome, metabolism, or inflammation may influence mood, but more research is necessary. 

Should You Go Keto To Fight Depression?

At this time, it is too early to prescribe the keto diet for treatment-resistant depression. It’s not a simple intervention because there is a lot that goes into following the keto diet. Trying the keto diet to reduce symptoms of depression is not something psychiatrists recommend because it is too early to know long-term safety and who is most likely to benefit. If you are considering dietary changes for improving mental health, discuss with your doctor or a mental health professional.

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Do you ever crave a little something sweet after you eat lunch? Perhaps you need a little mid-morning pick-me-up that will hold you over until your lunch. There’s always that later energy dip between lunch and the end of the workday. How do you energize yourself without pouring another cup of coffee, drinking a sugary soda, or eating a packaged snack or dessert? Not only do energy bites provide the body with integral nutrients that help you feel full, but they also taste like dessert. It’s almost unfair, actually. They are too good and you have to be careful not to eat too many, for caloric purposes.

These cinnamon almond energy bites contain a lot of protein, fiber, and a big boost of healthy fats from the raw almond butter, ground flaxseed, and chia seeds. Specifically, those ingredients offer a lot of omega-3 fatty acids, which are essential for brain, heart, and immune function. Some studies indicate that they may even aid inflammation reduction. A lot of people do not consume enough omega-3s on a daily basis, with more emphasis being placed on omega-6s, which are beneficial but too much can contribute to inflammation.

When you buy raw almond butter, make sure to buy the creamy variety, as the chunky one will be harder to mix with the rest of the ingredients. Believe it or not, this recipe does not require a food processor. Typically, energy bites demand a food processor because you have to pulse nuts, dates, or other ingredients. For these energy bites, get a large bowl and simply mix all of the ingredients together by hand. You will then form the energy bites with your hands or an ice cream scooper, place them in the freezer to harden, and enjoy after that.

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When you think of breakfast, what comes to mind? Eggs, most likely, as they are some of the most common components on breakfast plates. Eggs provide potassium, protein, vitamins A, D, and B12, and choline, an essential nutrient for many metabolic processes. It’s common for people dealing with cholesterol issues to avoid them, as the yolk contains cholesterol. The research shows that the cholesterol in eggs does not seem to negatively affect healthy people, compared to other sources of cholesterol. 

Things take a turn for the worse when you start eating eggs with bacon, cheese, butter, bread, and hash browns. For some reason, that is the classic American breakfast, but it contains a lot of sodium and saturated fat, two things that increase the risk of heart disease. You can start your day with a lot of other breakfast foods that provide more fiber, protein, and antioxidants for cardiovascular health. 

Chia Pudding

Chia seeds contain a lot of soluble fiber, which creates a gel-like substance in the digestive tract. The seeds bloom in liquid to create a pudding that has a similar consistency to tapioca. Soluble fiber may help lower LDL (bad) cholesterol levels by reducing its absorption in the digestive tract. Chia seeds also provide a lot of omega-3 fatty acids, which encourage optimal heart and brain function. Studies show omega-3s may help control inflammation within the body. You can incorporate nuts, nut butter, spices like cinnamon, and fruits into chia pudding for a balanced breakfast. 

Almond Butter Overnight Oats

Just like chia pudding, you can prepare overnight oats at night and have your breakfast be ready to go in the morning. That helps you save a little time and eliminates the “what should I eat?” question from your morning routine. Oats are naturally rich in protein, fiber, unsaturated fats, and magnesium. Combining oats with almond butter creates a fiber-rich meal that supports cholesterol and blood sugar control. The fiber in oats has been proven to naturally lower cholesterol levels. The magnesium in almond butter helps support healthy blood pressure and may reduce the risk of hypertension by relaxing blood vessels. 

Quinoa Breakfast Bowl

Quinoa for breakfast? Absolutely! It is not reserved for savory lunch or dinner options; rather, you can cook it with almond milk, cinnamon, vanilla extract, and pure maple syrup, or other options that you prefer. You cook the quinoa in the almond milk (or other liquid) with your ingredients of choice, creating a breakfast porridge of sorts. Quinoa is rich in fiber, protein, and antioxidants, and studies confirm that quinoa contains plant compounds that encourage optimal cholesterol levels. Plus, the fiber and polyphenol content may help fight oxidative stress that contributes to cardiovascular disease. 

Oatmeal With Flax Seeds And Blueberries

Let us first clarify that oatmeal from a packet that contains processed ingredients and lots of sugar is not a healthy breakfast. Oatmeal made with rolled or old-fashioned oats is what we are referring to. Oats are naturally rich in soluble fiber, particularly beta-glucan, which is a type of fiber that forms a gel in the digestive tract to reduce cholesterol absorption. Research suggests that regular beta-glucan intake can help lower LDL cholesterol levels. Adding blueberries to your oatmeal provides necessary plant compounds that may improve blood vessel function and encourage optimal brain health. Finally, flax seeds provide omega-3s and lignans, which are plant compounds linked to lower risk of cardiovascular disease. 

Peanut Butter And Cacao Smoothie

Cacao powder contains beneficial plant compounds called flavanols, which work to encourage healthy blood flow and protect blood vessels from oxidative stress. Peanut butter contains beneficial fats and fiber, two things associated with healthier cholesterol levels. Just make sure you purchase healthy, natural peanut butter that is free of unhealthy oils and added sugars. Peanuts or roasted peanuts should be the only ingredients. Anyways, add some banana, spinach, cacao powder, peanut butter, and unsweetened almond milk to your smoothie and you’ve got yourself a great breakfast.

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Unless you avoid all things new (and we wouldn’t blame you if you did), you are probably aware of RFK Jr.’s inverted food pyramid. Federal officials released the 2025-2030 Dietary Guidelines for Americans, emphasizing the importance of protein, whole grains, fruits, and vegetables. Is that a bad thing? It actually urges Americans to limit their intake of added sugars, explaining that “no amount’ is considered part of a healthy diet. 

The new nutrition guidelines also state that no meal should contain more than 10 grams of added sugar. Health officials are targeting highly- or ultra-processed foods and refined carbohydrates. They recommend consumers avoid packaged, prepared, or ready-to-eat foods because they contain excess sodium, added sugars, trans fats, and more. Additionally, health officials encourage Americans to “eat the right amount for you,” basing daily caloric intake on weight, height, age, sex, and level of physical activity. Portion sizes and proper hydration are just as integral to your health as what you eat. 

RFK Jr. states that his inverted pyramid acts as a guideline to help people return to the basics. He wants people to prioritize whole, nutrient-dense foods and reduce the intake of highly processed foods. This sounds great in theory, but there are a few issues with the new guidelines. We will explore what health experts think about the pyramid in this article.

Fear-mongering About Plant-Based Diets

It is no secret that plant-based diets have their health benefits. All you have to do is look at the supporting research. The new guidelines single out vegetarian and vegan diets as risky, exaggerating nutrient gaps without sufficient evidence. Yes, vegan and vegetarian diets have limited food options that contain some vital nutrients. There are fortified foods and supplements that can fill those gaps, though. In fact, supplementing key nutrients, such as vitamin B12, is an inexpensive and safe way to eat. The guidelines also ignore extensive research revealing the substantial health benefits of plant-based eating. If more people were plant-based, the country could save hundreds of billions of dollars in healthcare costs. 

Should You Consume More Full-Fat Dairy?

The new guidelines recommend three servings of full-fat dairy products (with no added sugars) per day. The guidelines state that “dairy is an excellent source of protein, vitamins, minerals, and healthy fats.” Health experts agree that one serving of full-fat dairy per day (about 1 to 1.5 ounces) is sufficient. There is not enough evidence to support the escalation of three servings per day. 

Plus, when you consider that roughly 65-70% of the world’s population is lactose intolerant, increasing dairy intake may not be the best idea. It’s also important to note that multiple servings of full-fat cheese can quickly exceed the recommended limits of daily saturated fat and sodium. Elevating cheese or full-fat dairy as a prominent health guideline may not benefit long-term health. 

Healthy Fats Are Encouraged

Healthy fats are vital for heart health, brain function, hormone production, and inflammation reduction. Additionally, they help the body absorb essential vitamins and keep you full for longer. Encouraging the consumption of healthy fats is not a bad thing, but you have to be careful where you get them. Prioritize foods that contain essential fatty acids, such as olive oil, avocado oil, walnuts, chia seeds, flax seeds, and other food sources. 

There are several contradictions about the consumption of healthy fats within the new guidelines, though. There is a numeric recommendation to limit saturated fat to 10% of your daily caloric intake. On the other hand, the guidelines emphasize meat and full-fat dairy consumption and varied portion sizes, so it is difficult to understand your limits in a real world diet setting. 

Not All Fruits And Vegetables Are Equal

The new guidelines encourage Americans to eat fruits and vegetables throughout the day, focusing on their whole forms. It is no secret that a diet rich in colorful fruits and vegetables can deliver valuable nutrients to the body. The suggestion is three servings of vegetables and two servings of fruit per day. 

While vegetables belong in any healthy diet, starchy vegetables (such as corn and potatoes) should be consumed in moderation. Additionally, fruits contain beneficial nutrients, but they can contain high levels of sugar, which will not benefit those with blood sugar issues. Berries are low-glycemic fruits and may be better than apples or bananas for people watching their blood sugar. 

The Best Advice For A Balanced Diet

Ideally, focus on simple, well-established dietary patterns that are supported by a large body of research. You don’t have to follow guidelines just because a guy said so. We believe it is best to focus on consuming a wide variety of plant-based foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains. Be mindful about your portions, especially if you choose to consume animal-based foods, such as meats and dairy products. Should you choose to consume meat, make sure the beef is grass-fed/grass-finished, your poultry is free range and organic, and your fish is wild caught. Dairy should be organic as well. 

Don’t focus on hitting specific nutrients or rigid targets. Make your goal to build a balanced, flexible diet that you can maintain over time.

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Considering that the average person sleeps for one-third of their life, you could argue that sleep is vital to overall health. When you wake up after a good night’s sleep, you feel more energized and are less likely to eat unhealthy foods. High-quality sleep is also essential to your exercise or training routine, as it aids muscle recovery and reduces muscle soreness. Yes, stretching, proper hydration, and a balanced diet can support and aid muscle repair, sleep is one of the most powerful and overlooked tools for building muscle and enhancing endurance. 

How Much Sleep Is Recommended?

On average, most adults require seven to nine hours of sleep per night. Athletes and people who have more intense workout regimens may require more sleep for optimal muscle recovery and performance. That said, sleep needs vary from person to person, depending on the following factors:

• The type of activity
• Age
• Training intensity and workout schedule
• Nutrition
• Overall health
• Fitness level

How Does Sleep Help Your Muscles Recover?

Believe it or not, the muscle recovery process begins once your workout comes to a close. Exercise causes microscopic tears, or microtears, in muscle fibers and they require repair in order to build muscle mass and keep muscles strong. During sleep, the body shifts into repair mode, rebuilding and healing the muscles you engaged during your workout. Continue reading to learn how good sleep aids muscle recovery. 

Supports Protein Synthesis

Protein synthesis is the bodily process of converting proteins from the foods you eat into muscle tissue. This is an integral stop in both muscle repair and growth post-exercise, and sleep plays a supportive role in this process. If you don’t get sufficient sleep, the body’s ability to synthesize protein after a workout is reduced. Studies suggest that consuming about 30 grams (g) of protein before bed may increase protein synthesis during sleep. 

Controls Inflammation

Exercise causes temporary inflammation in muscle tissues. Although inflammation is part of the body’s natural healing process, it can contribute to delayed-onset muscle soreness (DOMS) after physical activity. During sleep, the immune system releases chemicals that help control inflammation and remove waste products that build up in the muscles during exercise. By getting a good night’s sleep, you aid the body’s ability to control inflammation, which in turn supports muscle recovery and reduces muscle soreness. 

Increases Growth Hormone Production

When the body is in deep sleep, it releases growth hormones, which supports muscle repair and growth. Growth hormone also encourages the production of other hormones involved with muscle recovery, such as insulin-like growth factor hormone (IGF-1). That hormone helps repair those micro tears caused during exercise. 

Improves Mental Focus

When you sleep seven to nine hours per night, your concentration, decision-making abilities, and reaction time all improve. All of those things are necessary for safe and effective workouts. Statistically, you are more likely to follow your training plan, maintain proper form, and stay motivated when you are well-rested. 

Restores Energy

The muscles store glycogen (sugar) for energy, and these stores get depleted during exercise. During sleep, the body converts carbohydrates and other nutrients into glycogen, which restores muscle glycogen levels and helps them recharge. 

Reduces Muscle Tension

As you transition from light sleep to deep sleep, the muscles gradually relax, allowing them to release tension from daily activities and exercise. This process helps support overall muscle recovery. 

Does Less Sleep Affect Muscle Recovery?

If you do not get enough sleep, you ultimately slow down the body’s recovery process, which impairs muscle growth and strength. While inadequate sleep impacts muscle performance, it can also cause:

• Increased inflammation and muscle soreness
• Poor coordination and balance
• Slower muscle repair and growth
• Increased fatigue
• Decreased muscle strength and endurance
• Reduced motivation to exercise
• Higher risk of injuries, such as sprains, strains, and injuries from overuse
• Slower reaction times

If you need to enhance athletic performance and aid muscle recovery, you may want to consider the Athletic Package. It is a comprehensive group of herbal supplements that work to nourish the musculoskeletal system for enhanced athletic performance.

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