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Sustainable Keto Podcast - Episode 12

Sep 10, 2020 · Leave a Comment

Improve Sleep Quality & Get Back On Keto After Cheating

On today's episode of the Sustainable Keto Podcast, we are talking about thirteen ways on how to improve your sleep quality and just what to do to get back on keto after having a cheat day.

Thirteen Ways To Improve Sleep Quality

[00:19]

Improve your sleep quality. Quality sleep is important to your overall health and well-being. Today we’re talking about 13 ways to improve sleep quality.

  • Exercise daily for 20-30 minutes (not within 3 hours of bedtime)
  • Get grounded each day
  • Red Light Therapy before bed 
    Joov light
  • Block/Eliminate blue light completely 3 hours before bed
  • Binaural Beats app using headphones
    https://www.psychologytoday.com/us/blog/sleep-newzzz/201810/how-can-binaural-beats-help-you-sleep-better
  • Guided Meditation
  • Evening journaling to quiet your mind
  • Avoid eating within 3 hours of bedtime
  • Consider using high-quality essential oils like Young Living
    • Valor
    • Lavender
    • Peace & Calming
  • Consider sleep supporting supplements
    • High-quality CBD oil an hour before bed
    • Valerian Root (Gaia herbs)
    • Chamomile tea an hour before bed
    • If legal in your area, you can try CBN oil
  • Avoid alcohol completely
  • Fat-snack prior to bed
  • “Sanitize” your sleep environment

How To Get Back On Keto After A Cheat

[25:13]

Get back on keto after a cheat meal. Cheat meals will throw you off, but it IS possible to get back on the keto-wagon when this happens.

  1. Stop beating yourself up - this isn’t the end.
  2. How to think about failure. Fail forward!
  3. Notice how you feel in your body - what is it telling you?
  4. Right now set a date and time and tell someone who will hold you accountable.
  5. Remember why you started.
  6. What do you want from keto? Reconnect with your Commitment statement.
  7. Watch our video “What to do when I make a mistake on keto”.

Want To Listen From The Beginning?

Sustainable Keto Podcast - Episode 1

https://www.wholebodyliving.com/sustainable-keto-podcast-episode-1/

« Sustainable Keto Podcast - Episode 11
Sustainable Keto Podcast - Episode 13 »

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Health Coach Tara

Bestselling Author Tara Wright (Health Coach Tara) is a Certified International Health Coach trained by The Institute For Integrative Nutrition. She specializes in ketogenic and low carb diets.

She's helped hundreds of thousands of people get started with the keto diet. She's author of the popular "30 Day Keto Planner" and has created online video courses and a group membership program.

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