What I Eat in a Day

As requested, here’s a typical weekday’s food.  Workout-wise, I did 30/35 min of fasted cardio before work.

5:15am: 32 oz warm lemon water, plus more water during workout


7:45am: Organic coffee with Foursigmatic Cordyceps Elixir and a few shakes of cinnamon while driving to work

9:30am: 17oz Hydroflask filled with warm water, lemon & ~1TB apple cider vinegar

12:00pm: “Health Insurance” Smoothie: I drink some iteration of this most days at work as I eat at my desk. Today’s included PlantFusion chocolate protein powder, ~2 c organic power greens (spinach, chard, kale & mizuna), 1/2 avocado; 1/3 frozen banana; 1/2 c organic wild blueberries, 1 TB chia seeds, few shakes turmeric.  Also: 2 chopped carrots, 1 c celery, 1 c jicama with 6TB Trader Joe’s Sauerkraut with Pickled Persian Cucumber.


2:30pm: Organic Fuji apple, ~1/2 to 3/4 packet Justin’s almond butter

4:30pm: 25 oz S’well bottle with water & 2 drops lemon essential oil

5:30pm: 1c Butternut Squash soup & salad (2c mixed greens, 1/2c chickpeas, 1/3 c edamame, cherry tomatoes, red peppers, cucumber, 1/4 c quinoa, ~2TB homemade citrus dressing.


8:00pm: Hot cacao  – 2TB Navitas Cacao with hot water & pumpkin pie spice,  frozen banana with light smear of peanut butter & sprinkle cinnamon

9:30pm: Reishi mushroom elixir (switching up from my usual Natural Calm).




Sleep Strategies

Sleep better

There is no shortage of information on the negative impacts of sleep loss. WebMD references what it can do to “memory, health, looks, and even your ability to lose weight”.

I am a high maintenance sleeper…but my routine has seriously improved my rest, which in turn allows me to wake up early, refreshed & ready for the day.

Create a sleep-friendly environment:

  • Stop screen time an hour or two before bed (even better-disable the wi-fi)
  • Keep your bedroom as dark as possible – and/or use a sleep mask – this one is non-negotiable for me.
  • Try a guided meditation or listen to some sort of “white noise” – I prefer either the Sleep Stream App or my new go-to, “Weightless” by Marconi Union (via Spotify).
  • Diffuse essential oils – I usually do lavender and cedarwood. (These can also be diluted in a carrier oil & applied topically.)
  • Consider a magnesium supplement like Natural Calm.
  • Once in bed, try Dr. Weil’s 4-7-8 breathing  to help calm your mind so you can drift off for the night.

If you’re still having problems, consider talking to your doc to rule out any underlying issues that could be playing a role in your lack of sleep…