Kim Shennan’s Post

Earlier this week was one of those “occasions” when felt that I only got a handful of hours of sleep. Under those circumstances, would you reach for a cup of coffee to start the day?? I hear it all the time; people complaining about how tired they are, and how they are going to need so much coffee to get through their day!  Most people believe that having a coffee will give them a jolt of energy. But here’s the catch: Did you know that caffeine is an insecticide?– a toxin developed by the plant that will get rid of bugs and insects. So, what does our body do when we drink coffee? Our adrenal glands get stimulated, our blood starts to race, our blood pressure goes up – all of this so that our metabolism gets sped up so that we can get rid of this toxin as quickly as possible.  Incidentally this makes us feel good, right? But we are only feeling this energy because our body is trying to get the caffeine out! Once we run out of this energy, then we fall into a habit of needing another coffee to get that high again!  Can you see where this is going?  You drink coffee in the morning to give you the energy to get through the day. But the coffee affects your sleep, so you wake up tired. To get through the day, you start with a cup of coffee…. And so on, and so on. To make matters worse, as with all addictive products, there are uncomfortable symptoms that we can experience when we try to break that cycle, such as headaches, nausea and (surprise!) tiredness. That’s all well and good Kim, I hear you say. So, after your sleepless night, what did you do? The truth?? Nothing…. I drank my normal water, I got outside to get some fresh air, but otherwise, I did nothing special. You see, I have discovered that even when I have those occasional rough nights, I continue to have the energy that I need to get through my day, AND, I don’t even feel the need to go to bed early the next night. Pretty cool, eh? Want to try an experiment?  Want a bit of a challenge? Take a holiday from caffeine for 7 days and see what life is like without it. Who’s in??

Earlier this week was one of those “occasions” when felt that I only got a handful of hours of sleep. Under those circumstances, would you reach for a cup of coffee to start the day?? I hear it all the time; people complaining about how tired they are, and how they are going to need so much coffee to get through their day!  Most people believe that having a coffee will give them a jolt of energy. But here’s the catch: Did you know that caffeine is an insecticide?– a toxin developed by the plant that will get rid of bugs and insects. So, what does our body do when we drink coffee? Our adrenal glands get stimulated, our blood starts to race, our blood pressure goes up – all of this so that our metabolism gets sped up so that we can get rid of this toxin as quickly as possible.  Incidentally this makes us feel good, right? But we are only feeling this energy because our body is trying to get the caffeine out! Once we run out of this energy, then we fall into a habit of needing another coffee to get that high again!  Can you see where this is going?  You drink coffee in the morning to give you the energy to get through the day. But the coffee affects your sleep, so you wake up tired. To get through the day, you start with a cup of coffee…. And so on, and so on. To make matters worse, as with all addictive products, there are uncomfortable symptoms that we can experience when we try to break that cycle, such as headaches, nausea and (surprise!) tiredness. That’s all well and good Kim, I hear you say. So, after your sleepless night, what did you do? The truth?? Nothing…. I drank my normal water, I got outside to get some fresh air, but otherwise, I did nothing special. You see, I have discovered that even when I have those occasional rough nights, I continue to have the energy that I need to get through my day, AND, I don’t even feel the need to go to bed early the next night. Pretty cool, eh? Want to try an experiment?  Want a bit of a challenge? Take a holiday from caffeine for 7 days and see what life is like without it. Who’s in??

❓(1)How much sleep did you get last night? ❓(2)Did you walk more than 6k steps yesterday? ❓(3)When did you consume your last calorie? For most of us, the answer to these questions is: 📚(1) Between 6 - 7 hrs on average, roughly 1.5 hrs short of what's required. 💡TIP: Kill the blue light 90 minutes before bed tonight to induce better sleep, and avoid caffeine after 10 a.m. 📚(2) On average, we take 4961 steps; science tells us that if you walk 5,649, you WILL induce feelings of anxiety and depression. 💡TIP: Walk today…mow, clean, and play with the kids. Just 11 min several times throughout the day can drastically increase your energy and longevity. 📚(3) Eat 3-4 hours before bed, ideally, foods that are easily digestible—veggies, greens, light smoothies; limit grains and foods that increase glucose. 💡TIP: Have your highest caloric meal in the middle of the day, walk ( 11 minutes) within 10 min of finishing your meal (reducing blood glucose level), and enjoy vegetables with/ extra virgin olive oil and a salad with an avocado-based salad dressing. In my experience, I've seen noticeable results (in my Oura score and how I feel ) after doing these things for just a few consecutive days. 🤔Self-experiment and figure out what works best for you.

Sleep. Poop. Longevity. And naps. Not your usual breakfast topics. But today on Mornings in the Lab with Keith & Friends, we dove deep. Because these "small" things? - They run your life—literally. Here’s what stood out: Sleep is the real MVP. - Dr. Ivan Rusilko broke down why: Better sleep = more growth hormone, sharper focus, and longer life. Even a 20-min nap can boost energy and mood. Your poop is telling you something. - Jorie Janzen shared this gem: Healthy digestion = healthy life. Hydration and fiber are your best friends. The Death Clock isn't just a joke. - Keith "learned" he has 36 years left (allegedly). But it sparked this: Your habits today = your life tomorrow. Small steps. Big change. Live longer and better. P.S. What's one habit you’ll upgrade today? Drop it below. 👇

3 things you can do today, to get a billionaire body Do these things and you’ll feel like you have a billionaire body: 1. Sort your sleep cycle out. One of the EASIEST things you can do is reset your sleep cycle. After just 1 week you can reset this - message me if you want to know how. 2. Move after meals. A simple, yet effective method to aid digestion. Digestion is often severely overlooked, but if we can’t move food through our body and extract the nutrients, then you’ll cause all sorts of problems. A short 5-10 min walk instead of a slump over your desk will do the trick. 3. Hydrate with electrolytes. Yep. Add electrolytes to your water, especially around exercise and first thing in the morning. Not only does this help hydration balance - inside and outside the cells - it also helps fire ions between neurons in the brain, making you mentally sharper. Notice how I didn’t mention nutrition or exercise here?

Growing up, I loved sleeping in, but I always heard the same thing 😞😖 "You're wasting time!!!" I used to think that sleeping too much was a bad habit, but oh boy, was I wrong! 😅 Turns out, sleep is ACTUALLY good for you. In fact, IT'S A MUST! 🤸 If you need more convincing, here are 8 reasons to make sure you’re getting enough good sleep: 1️⃣ Helps with weight management – Whether you're looking to maintain or lose weight, sleep can make all the difference. 💤 2️⃣ Boosts concentration and productivity – Restful sleep keeps your mind sharp and ready to tackle the day. 🧠 3️⃣ Strengthens your heart – A good night's sleep is key to maintaining a healthy heart. ❤️ 4️⃣ Improves sugar metabolism and reduces the risk of type 2 diabetes – Sleep plays a crucial role in managing blood sugar levels. 🍭 5️⃣ Reduces the risk of depression – There’s a strong link between quality sleep and a positive mood. 😊 6️⃣ Supports a healthy immune system – Sleeping well gives your body the strength to fight off illnesses. 🛡️ 7️⃣ Reduces inflammation – Poor sleep is linked to increased inflammation in the body. 🌿 8️⃣ Enhances emotional well-being and social interactions – Being well-rested helps you manage emotions and improve social interactions. 🤗 So, next time someone tells you to cut back on sleep, just smile—because now you know better! 🌟 Were you an "I hate to sleep, can't wait to grow up" type of kid, or an "Oh, I just want to sleep" kind of kid? Comment below! ⬇️ #sleepdeprived #sleep #healthysleepinghabits

🅂🄸🄳🄴 🄱🄰🅁 🅂🅄🄽🄳🄰🅈 👉🏻 Let’s talk about ☀️ Sunlight vs 📲 Blue Light 𝗘𝘅𝗽𝗼𝘀𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗲𝘆𝗲𝘀 𝘁𝗼 𝘀𝘂𝗻𝗹𝗶𝗴𝗵𝘁 𝗶𝗻 𝘁𝗵𝗲 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗹𝘂𝗲 𝗹𝗶𝗴𝗵𝘁 𝗰𝗮𝗻 𝗴𝗿𝗲𝗮𝘁𝗹𝘆 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗺𝗼𝗼𝗱 𝗮𝗻𝗱 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗴𝗲𝘁 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗻𝗶𝗴𝗵𝘁 𝘀𝗹𝗲𝗲𝗽. Many of you have made the switch from immediately grabbing coffee first thing (good job!) and enjoy lemon water, tea or another cortisol supportive beverage. Take your delicious drink outside and get some sunlight right into your peepers! Even better? Walk in the grass barefoot for the benefits of Grounding too. When your eyes enjoy natural sunlight before exposure to blue light, it signals your brain to stop the production of Melatonin 😴 and start producing Serotonin 😀 It always supports the circadian rhythm of naturally producing melatonin again at night to support restful sleep.  𝐋𝐞𝐬𝐬 𝐒𝐥𝐞𝐞𝐩𝐲 𝐚𝐧𝐝 𝐌𝐨𝐫𝐞 𝐉𝐨𝐲𝐟𝐮𝐥! I make 🍋 Lemon Ginger Tea with water, fresh lemon and grated ginger and sit outside to read ~ waiting to check my phone for a minimum of 45 minutes (always aim for an hour 😉). The morning feels less frazzled and I enjoy quiet and peace before I hit the ground running 🏃♀️ Balancing our hormones is a 🔥 hot topic for sure.  ✅ Better Sleep ✅ Balanced Mood ✅ Weight Management It can be so simple when you make small changes. 𝐈𝐬 𝐭𝐡𝐢𝐬 𝐧𝐞𝐰𝐬 𝐭𝐨 𝐲𝐨𝐮?

Stress, Sleep Deprivation, and Eating Habits: A Complex Interplay In today’s fast-paced world, stress has become a constant companion. Whether due to work pressures, family responsibilities, or endless to-do lists, many of us find ourselves stuck in a cycle of tension and overwhelm. This often leads to two interconnected issues: sleep deprivation and poor eating habits. But how do these factors interact, and what steps can we take to improve our nutrition despite these challenges?...read more https://lnkd.in/g9-uJwgQ

Did you totally overindulge in candy and sweet treats on Halloween? This whole week, in honor of Halloween :), I am sharing tips that make giving up sugar just a little easier. Tip #5 - Make sure your sleep is on point. Sleep deprivation and poor sleep disrupts your body’s hormonal balance, including hormones responsible for metabolism, hunger and satiety. When you don’t get enough quality sleep, the body produces more ghrelin (the hunger hormone) and less leptin (the hormone that signals fullness) and this imbalance can trigger cravings for quick energy sources, like sugary snacks. Sleep deprivation can also make it so much harder to resist those cravings when they do hit and stick to your sugar-free commitment. So make sure your sleep is on point, especially when trying to reduce sugar in your diet - prioritize the quality and quantity of your sleep to make the process easier. And if you are really serious about kicking the sugar habit, join me for my next free 5 day challenge next week from November 4 to November 8 right here on Linked In. We will be following a no sugar 5 day meal plan together! All information will be posted starting Sunday November 3rd (follow so you don’t miss it!).

📣Here’s the deal: Weight loss after the age of 40 is so much more than just about calories in vs out IFYKYK 😊 1. Morning sunshine. Get some sunlight in your eyes before screens 2. Walking after meals. Even 5- 10 minutes can help stabilize blood sugar 3. 30+ grams of protein with each meal 4. 20-25g daily fibre. Choose whole grains or add 1 tbsp chia or flax seeds to your smoothie for improved digestion and hormone balance 5. Adequate hydration. Carry a water bottle with you as a reminder to drink 6. Practice gratitude. Write down 3 things each day that you are grateful for 7. Limit caffeine after 2 pm in order to protect your sleep at night 8. Evening routine. Allow yourself time to unwind in the evenings, including blocking all bright blue light from your eyes 9. Prioritize sleep. Aim for 7-9 hours each night (and no, it’s not totally impossible 😜) 10. Find a hobby or something you love doing. Your body needs more time in “rest and digest” mode. 🔑 the key to these micro habits is the following 🥁… 🌟Actually doing them! Not just thinking about doing them or rolling your eyes 👀 at how simple they are that there’s now way they can make a difference (hello, I’ve been there!) Here’s how this works: 1️⃣ pick 1-2 of these to start with 2️⃣ find a way to track their implementation 3️⃣ stay accountable to someone 4️⃣ reflect on their effect Share this post with your accountability partner for successful weight loss ❤️