Wired but Tired?

Ever get to the end of the day and just crash?

Or maybe you feel “wired but tired”—as if your nervous system is ramped up and yet you have nothing left to give.

The problem *might* be that you aren’t giving your nervous system any chance to rest and reset throughout the day.

I get it!

Society expects us to be going non-stop.

It’s just that our bodies (and especially our nervous systems) were not built for that.

One of the best ways to support nervous system regulation is to build in periods of intentional rest to your day.

This can look different for different people.

You might:

✨ get up from your desk every hour to stretch

✨ set reminders to close your eyes for two minutes and breathe

✨ allow 5 extra minutes on your lunch break to sit in your car and listen to music

The point is to schedule rest breaks into your day.

These breaks act like a reset button for your nervous system so that you won’t feel so fried at the end of the day.

Have you tried this? What’s your experience?

Happy National Cookie Day! 🍪

Here’s a new cookie recipe to try!

Miso Tahini Cookies

INGREDIENTS

2 Tbsp ground flax

5 Tbsp water

1 ¼ cups almond flour

1 cup sugar

1 tsp baking powder

¼ cup sesame seeds

1 cup tahini

2 tsp brown miso paste

¾ cup chocolate chips

flakey sea salt optional but encouraged

INSTRUCTIONS:

1. Preheat oven to 350 °F and line a baking sheet with parchment paper.

2. Make your flax egg by combining water and ground flax in a small bowl. Set aside.

3. Combine almond flour, sugar, baking powder, and sesame seeds in a large bowl.

4. Add the miso, tahini and flax egg. Mix well to combine all ingredients. It takes some time to ensure all the tahini is combined throughout the dry ingredients. If your tahini is more solid than liquid you might need to use your fingers to get it well incorporated.

5. Add the chocolate chips and combine well.

6. Measure out 1 Tbsp of dough, roll it into a ball and place on the baking sheet. Flatten slightly with your palm. 7. Sprinkle a small amount of flakey salt on top. Repeat with all cookies.

8. Bake for 10-12 minutes or until golden brown on the bottom and edges. Transfer to a wire rack to cool.

9. Enjoy!

Recipe from Harvest Table Nutrition

Tired of Talking About Food? Try These Things.

For anyone wanting better blood sugar regulation ➡️

While foods have a big effect on blood sugar, so do other lifestyle choices! Here are 5 non-food-related ways to support healthy blood sugar balance:

✅ Daily Movement 🤸‍♀️

✅ Walks After Meals 🚶‍♀️

✅ 7+ Hours of Sleep 😴

✅ Plenty of Water 💧

✅ Stress Management 🧘‍♀️

Nothing happens in isolation.

That’s why we always take a whole-body, whole-person, and whole-life approach to healing.

📲Tag a friend in the comments who might want to hear this!

Breakfast: The Triple Threat?

3 things that impact blood sugar in the morning ⬇️⬇️

If you’re being proactive to maintain healthy blood sugar levels, here’s what you need to know about that morning meal:

1️⃣ Cortisol

The natural circadian rhythm will cause an elevation of cortisol first thing in the morning to help you feel awake and alert. Cortisol is a stress hormone that also increases blood sugar levels. That means your morning meal may result in a higher blood sugar response than meals later in the day.

2️⃣ Carbs

When your stomach is empty, there is nothing to slow the digestion and absorption of carbs. That’s why it’s even more important at this time of day to not eat carbs alone.

3️⃣ Caffeine

Even though black coffee has no sugar, the caffeine triggers the release of the stress chemical, adrenaline. One effect of adrenaline is to trigger the release of glucose from liver cells into the bloodstream, effectively elevating blood sugar levels.

Did any of these surprise you?

Comment with your biggest takeaway ⤵️

Reference

Reis CEG, Dórea JG, da Costa THM. Effects of coffee consumption on glucose metabolism: A systematic review of clinical trials. J Tradit Complement Med. 2018;9(3):184-191. [link]

Stress & Sugar: Which Comes First?

Which comes first?

When you’re stressed, your body produces cortisol and adrenaline. These increase glucose in the blood as a source of energy for your cells to respond to the perceived threat (fight or flight!) 😱

BUT…when you aren’t actually running from a saber-toothed tiger, that spike in blood sugar is kinda…EXTRA.

✖️ That’s how stress can be a driving force behind insulin resistance and blood sugar problems over time.

Now let’s look at the other way around 🔁

When you eat an excess of sugar or refined carbs, you get a sugar spike followed by a crash—which your body perceives as a stress and releases cortisol and adrenaline.

✖️ That’s how sugar causes stress.

So, which do you think comes first for you?

Is it the sugar or the stress?