Recently I had the absolute pleasure of connecting with you, my most precious JSHealth community during our live Zoom session – and my heart is still so full! These moments where we gather to support one another and share in the journey of health are what JSHealth is all about.
We spoke about the real, everyday challenges so many of us face: low energy, feeling overwhelmed, tossing and turning at night. As I mentioned, you are absolutely not alone. While these experiences are very common, there are so many ways to support your body back to balance.
If you missed the Zoom, we’ve put together a recap below of everything that was discussed. Thank you to everyone who joined us live, I truly cannot wait to do this again soon!
Jess x
Sleep: My Tips For Deep, Restful Nights
- Caffeine boundaries: One cup before midday is my rule. Caffeine after this can interfere with your sleep hormone, melatonin. Enjoy your coffee the JSHealth way!
- Evening rituals: Deep belly breathing before bed can switch your body from “fight or flight” to “rest and digest”. I love to put my legs up against the wall and practice 5 minutes of deep breathing.
- Digital wind-down: I personally switch off social media by 8pm and create blue light boundaries to protect my melatonin levels.
- Magnesium: A calming mineral I take every night. It supports relaxation and quality sleep. I look forward to this wind down ritual — our raspberry lemonade triple form magnesium powder is so delish!
- Protein at dinner: Did you know amino acids from protein help your body make tryptophan, which then becomes melatonin? That’s the sleep hormone we need more of. Aim for a palm-size serving of protein with every meal, especially dinner.
- Sleep supplements: You asked how I feel about melatonin supplements. I prefer supporting the body with herbs, nutrients, and lifestyle first! Our Deep Sleep+ formula is a natural, non-drowsy solution for deeper rest.
Energy: My Tips For Steady, Lasting Vitality
- Balanced meals: Every meal should include protein and healthy fats! These are the most blood sugar-balancing nutrients and help prevent energy crashes.
- No caffeine on an empty stomach: Always eat first to protect your adrenals. This is especially important for women, because our hormones are sensitive!
- Adaptogens: Think ashwagandha and rhodiola, found in some of our JSHealth supplements, to support adrenal health.
- Reduce sugar and refined carbs: Highly processed foods can lead to blood sugar rollercoasters and fatigue. I love to bake some protein-rich snacks (bliss balls, slices, muffins etc) during my weekly JSHealth Sunday Prep to reach for during the week.
- Hydration: A simple one, but often overlooked. Even mild dehydration can zap your energy! Aim for 2 liters each day.
Stress + Cortisol Balance: My Tips for Calming The Nervous System
- Deep belly breathing: Just twice daily can work wonders to signal safety to your nervous system. Set an alarm on your phone if you have to remind yourself!
- Ashwagandha + magnesium: These two are a dream team for cortisol balance and relaxation. Look for targeted formulas with a therapeutic dose — you will feel the difference.
- Yoga: This has been one of my favorite ways to move my body for many years. Such a beautiful way to support both the body and mind. Try some of the 10 minute yoga flows on the JSHealth App for free!
- Nighttime rituals: Rituals create rhythm. They tell your body it’s safe to slow down. Read more about my Soothing Nighttime Routine here.
- Saying no: Your weekends don’t always need plans. Protect your peace. I love to use my weekends to take a mindful walk, try a new restaurant, or stay cozy at home.
- Social media boundaries: Choose when and how you engage. Protect your mental space. I switch mine off strictly each night.
- Kind self-talk: Speak to yourself like you would to someone you love. You are worthy of gentleness!
