Struggling to get quality sleep? You’re not alone. Even small improvements in sleep can boost energy, focus, mood, and recovery. Two supplements backed by science can help create the conditions for better rest: Magnesium Glycinate and L-Theanine. Why it works: - Magnesium Glycinate (200–400 mg) → relaxes muscles, supports your nervous system, and helps your body produce melatonin. - L-Theanine (200 mg) → an amino acid that calms your mind, reduces anxiety, and helps you fall asleep faster. Taken together, magnesium relaxes your body while L-theanine relaxes your mind—creating the perfect setup for deeper, more restful sleep. Timing for best results: - Magnesium: 1–2 hours before bed - L-Theanine: 30–60 minutes before bed Research-backed insight: - Magnesium can improve sleep quality by ~15–20% in adults who struggle to rest. - L-Theanine can reduce time to fall asleep by ~20 minutes on average. Think about this: Imagine lying in bed, mind racing, muscles tense—magnesium relaxes your body, theanine calms your mind. That combination helps you drift off more easily and wake up refreshed. 💡 Micro-action: Notice your current wind-down routine. Could you plan to support relaxation with nutrients, environment, or mindset? Awareness alone sets you up for better sleep.

There is this time that happens when I am doing SANE at a very high level after a week or two with no real setbacks…..I feel high. I feel great, inflammation especially in the gut is non existent, sleep is magical, strength and confidence are gold. Then an urge….”Wow, fall flavors, maple cookies, pumpkin lattes, Halloween chocolate!” Nostalgia hits, I’m a kid, Charlie Brown is on, homemade warm rice crispy treats at my childhood home in the living room!!! I WANT it….. Now, I could fit something into my calories and protein, pumpkin latte with protein milk and sugar free, but I want the real deal in that moment. This is when urge surfing can really help! Urge surfing is to live in that want and wait, just wait, then wait some more, soon either you are good and realize it will take from your goal, then maybe the alternative version hits that nostalgia just nice and fun. Urge surfing can give me the pause I need to get control. Live in the want and really feeling it with forced waiting helps me to identify and label it, get that great feeling while waiting and decide on being all good or choose an alternative. Urge surf man, urge surf!!!!

When I don’t feel like eating the food I planned and prepared, I will still eat it—because my future self will always thank me. - Eating out feels exciting in the moment, but I rarely feel good afterward. - The food I prepare always supports my goals. I have never regretted eating the food I prepared. - I usually regret eating out: too many chips, not enough protein, too much money spent, and a feeling of being off-track. Prepared meals = alignment with my goals.Eating out = short-term comfort, long-term frustration.

Picture this: Low-sleep day (6 hours): You wake up feeling groggy. By 10 am, you’re chasing sugar. Workout gets skipped because you’re drained. You feel behind, snap at people, and by evening, you’re stress-eating. That one choice starts downward momentum—low energy → worse choices → more stress → worse sleep tonight. High-sleep day (8–9 hours): You wake up steady. Breakfast is easy to prepare, cravings are quieter, and the workout feels stronger. Wins stack: better focus, calmer mood, and improved sleep at night. That one choice starts upward momentum—more energy → better choices → less stress → easier sleep tonight. Why it gives your life back: Sleep is the first domino. It doesn’t just change one day—it sets the direction of your momentum. Control sleep, and you control which spiral you live in.

Creatine is a natural compound stored in your muscles and brain. It helps produce quick energy for high-intensity activity and mental work. Why it matters: - Muscle & Strength: Increases ATP production (your body’s primary energy currency), allowing muscles to contract harder, recover faster, and build more lean mass. Studies show 2–3x more gains with resistance training over weeks. - Brain & Focus: Supports brain cells for improved memory, reaction time, and mental energy, particularly under stress or sleep deprivation. Evidence shows it can improve short-term memory and attention. - Performance & Recovery: Supports repeated high-intensity efforts, promotes faster recovery, and enhances mood resilience even under fatigue. Take 3–5g daily consistently and track improvements in strength, energy, and focus. 💬 Question: Have you tried creatine before? What changes did you notice in your energy, focus, or workouts?