Seasonal allergies are difficult to handle… especially when you don’t even know how to get some relief. Start here to learn which habits to prioritize to incease your chances of a sniffle-free season.

Don’t know what to get that special someone for Christmas? Here’s a good starting point if they’ve been chatting about wanting to get healthier this year.

When we think about our “goals” we usually envision these HUGE and things we want to accomplish, right? We want to buy a house, we want to lose weight, we want to make more friends, we want to volunteer more, etc. But when we don’t actually put those goals onto paper and make a realistic plan for how to actually achieve them? we are so much less likely to actually achieve them.

Did you know that the most important part of your sleep quality is actually your morning routine?

Have you ever heard of your “circadian rhythm”?

Light is everything for your sleep-wake hormone cycle: It defines it, puts boundaries around it, and can really mess it up, thanks to Thomas Edison.

Did you know that if you put fruit flies in an artificially lit environment, leave the lights on at night & turn them off during the day, their circadian rhythms will adjust to be awake during the night and asleep during the day?

You also may have experienced jet lag when you travel from one time zone to another.

This is your disgruntled circadian rhythm talking!

Anyway, the most important part of IF is simply this: the consistency of the actual TIME you stop eating and when you start eating in the morning. You need to give your body time to wind down and take out the trash before your head hits the pillow and the janitor crew comes out. It will help you sleep better, recover better, and digest better.

Stopping eating 2-3 hours before bed helps your metabolism slow down & tells your body it’s time to go to sleep. When we eat, our bodies rev up to use or store those calories. When we eat late at night, essentially it’s telling our bodies that we should be awake doing something!… so it’ll actually affect your QUALITY of sleep in most cases.

Now, if you want to successfully practice IF there’s a couple things you need to know…

Rep ranges can feel so confusing? What rep range should you choose? How do you know what rep range to use? What rep range do I use for strength? hypertrophy? fat loss? endurance?

Results. We identified eight RCTs that met inclusion criteria with trials lasting 5-18 weeks with yoga and control treatments lasting 5-12 weeks for 2-7 sessions per week. Eight of eight trials tested yoga as an independent therapy; one trial also tested yoga in combination with psychological education and mindfulness practice. Trials examined the effects of regular yoga practice in adults ages 18-60 years with mild to severe depression, versus walking, other exercise, or no intervention controls. Trials included mostly females. All eight RCTs reported positive effects of yoga on depression up to 16 weeks after patient participation in treatment regimen. Losses to follow-up were minimal, when reported. An improvement of depression scores of 1.77 to 17.23 points over control was observed.

Conclusions. We found evidence of regular yoga practice having a consistent effect of reducing depression in the short-term for adults with marginal to severe depression. Future studies with longer-term follow-up and broader patient samples would improve applicability of results.