Your Mind Isn’t Broken, It’s Just Wired On. Here’s How to Power It Down at Night. If you’re exhausted but your mind feels like it’s running a strategy meeting the second your head hits the pillow… you’re not failing at sleep. If you fall asleep, but then 2-3 hours later you wake up and you can't seem to get back to sleep, this might be for you. Your nervous system is just stuck in “executive mode.”Planning. Replaying. Worrying. Evaluating. And telling yourself to “just relax” usually makes it worse. So instead of trying to shut your brain off we’re going to give it something better to do. It’s called Cognitive Shuffling and it works with your biology, not against it. What Is Cognitive Shuffling? Cognitive shuffling is a simple mental technique that mimics what your brain naturally does right before sleep. As you fall asleep, your brain shifts from- - Focused, logical thinking into random, dreamy, disorganized thought patterns. Cognitive shuffling gently nudges your brain into that exact state on purpose so you get there faster and with less effort. Instead of trying to silence your thoughts, you redirect them into something neutral, boring, and harmless. That’s what allows your nervous system to finally drop into rest. Why This Works (Especially for High Thinkers) If you’re a- - Busy mom - Business owner - Caregiver - Over thinker - Highresponsibility human then your brain doesn’t automatically shut down at night. It waits for the first quiet moment to finally process everything. That’s not anxiety. That’s an overactive executive system. Cognitive shuffling- - Interrupts problem solving loops - Reduces cognitive load - Signals safety to your nervous system - Lowers nighttime cortisol - Triggers parasympathetic (“rest & digest”) activation No supplements. No tracking. No effort. Just biology. How To Do Cognitive Shuffling (5 Simple Steps) 1.Prepare your environment Dim the lights. Power down screens. Cool the room. Quiet the space.

Over the last 15+ years, I’ve watched something heartbreaking happen. Story after story. Woman after Woman. Family after family. Especially the kids. All sharing the same quiet suffering. - I don’t feel like myself anymore. - My anxiety is worse than ever. - My meds stopped working. - I feel flat, numb, or exhausted. - No one can tell me why this is happening. Every time I heard these stories, I felt a wave of emotion wash over me. Sometimes it was sadness, because the pain was so real for them. Sometimes worry, because no one seemed to have real answers. Sometimes frustration, because the system kept giving the same old explanations that didn’t make sense. Sometimes anger, because especially women & kids were being dismissed, ignored, or told it was “all in their head.” But most of all, I felt something deeper. A sense of responsibility. A feeling that someone needed to pull back the curtain. A belief that people truly deserve truth, not another pill or band-aid. Something major has changed in our society, in our bodies, in our food, in our stress, and in our brain chemistry.And almost no one is talking about it. So I started digging.And studying.And questioning everything we were taught about serotonin, dopamine, anxiety, depression, and the growth of the mental health industry. Along the way, I realized something that shocked me. The old serotonin story, you know the one, the one we were told for decades, might just be wrong. And Society as a whole has been paying the price ever since. If there's enough interest - We're going to share in a long, easy to understand series - - Why anxiety has exploded - Why depression feels different now - Why SSRIs aren’t working like they used to - Why people feel flat, numb, or disconnected - Why dopamine and motivation have collapsed - Why the gut plays a bigger role than anyone imagined - Why women are exhausted, overwhelmed, and burned out My hope is that this series gives you what so many women, kids Families have been searching for and that's Clarity.Validation & Answers.

The Gut Brain (Your “Mood Thermostat”) What it does - Humans have about 30 trillion human cells - The gut contains about 38 trillion bacteria So it’s roughly a 1:1 ratio with slightly more bacterial cells than human cells. We are more "foreign" bacteria than human cells. Your gut contains 100 million neurons and that huge community of bacteria produce- Serotonin - Your mood stabilizer.Helps you feel calm, steady, emotionally balanced. Dopamine - Your motivation spark.Drives focus, rewards, follow-through. GABA - Your “calm-me-down” brake pedal.Reduces anxiety, quiets the nervous system. Short-Chain Fatty Acids (SCFAs) - Your brain’s anti-inflammatory fuel that supports memory, mood, and protects against brain aging. When the gut is inflamed, You may feel- - More anxious - More depressed - More reactive - Hungrier with more cravings - Bloated, constipated, or unable to lose weight - “Tired but wired” at night How to support it the FitnHealthy way - - Eat whole, unprocessed foods 80-90% of the time - Add fermented foods (sauerkraut, kefir, "real" yogurt, therapeutic "human sourced" probiotics) - Eat 25-30g + of fiber daily - Eliminate seed oils, processed snacks, and alcohol - Hydrate well before caffeine Want more? Put "Curious" down below.

You’re Not Overweight Because of Carbs — You’re Overweight Because of Stress. A big BUT - where does the stress come from? Maybe not where we commonly think. High Fat Intake + Low Carb = Temporary Insulin Resistance This is called physiological insulin resistance or “adaptive glucose sparing.” When carbs are low and fats are high- - Muscles switch to burning fat - They refuse glucose on purpose - So blood sugar rises when carbs are introduced or measured fasting This is not diabetes - but it looks like pre-diabetes on lab work. 6. Chronic Low-Carb = Reduced Glycogen Storage Low carb diets drain glycogen (your body’s stored carbs). Low glycogen signals the liver to keep pumping out glucose, raising blood sugar. 7. Poor Sleep / High Nighttime Cortisol Nighttime cortisol spikes (very common over 40) push fasting blood sugar up. Causes include, but are in no way limited to - - Stress - Inflammation - Hormone shifts - Eating too little - Overtraining - Going to bed hungry 8. Under-Eating Overall Eating too few calories increases- - Stress hormones - Gluconeogenesis in the liver - Insulin resistance Wanna find some solutions? Stop Blaming Carbs. It’s Your Hormones That Are Starving - Pt3

Today’s kids are growing up in a world soaked in screens, tablets, TVs, smartphones, LED lights and their eyes are taking the hit. Because the eye’s protective lens doesn’t fully mature until around age 10, young children take in far more blue light than adults do. In fact, their developing eyes can let in up to 60% more of that BLUE light directly into the retina. Overexposure can gradually injure the delicate tissues at the back of the eye, increasing the likelihood of long-term vision problems. One of the most concerning outcomes is myopia, or nearsightedness, which is already rising rapidly across the globe. Experts project that the number of people affected could jump from roughly 2.6 billion in 2020 to an estimated 4.8 billion by 2050, nearly one out of every two people. Now that you know, guide and educate your Kids and Grandkids. Be the Change that the World needs to see, literally. FitnHealthy Tips - 1. Every 20 minutes for 20 seconds look 20 feet away. Put an alarm on your device. There are apps for Android and Iphones as well as Laptops. https://districtfine.github.io/20-20-20/ https://20-20-20-timer.netlify.app/ https://ergonomictrends.com/20-20-20-rest-eyes-health-tool/ 2. To stop Blue Light, especially at night use a filter for your device - https://iristech.co/iris/ 3.Blink frequently, get up and walk around (burns calories and stops blood stagnation in your legs)