I hope this helps some of your crew @Georgiana D I know this has been such a confusing topic for so many of my people, on skool And in person! https://open.substack.com/pub/joshhaag/p/bulking-vs-cutting-the-no-bs-guide?r=4bjill&utm_medium=ios

This is a post that is NOT written by me. It's written by @Kate Galli and she runs: plant-positive .A group where vegan and plant curious individuals can connect and prioritize their health. I asked that I share this in the group because I think that it's something worth keeping in mind as we approach a season that is known for overindulging. The sleep part really stood out to me... ---------------------------------------------------------------------------------------------------- Are you subscribing to the BEAT Body or BEST Body mindset this holiday season? In the world of beat body, a focus on restriction and enduring dominates. But, there’s another option: Best Body! Meet Ms/Mr Best Body- not perfect, not saintly, yet smart. Best Body treats their body like a best friend- with appreciation, respect, and a little forethought. Let’s break it down -three holiday situations, two very different approaches: 🎉 1. At the Christmas Party ❌ Beat Body: Arrives starving.Hasn’t eaten properly all day. Attacks the canapés like they’re life rafts. Washes them down with free bubbles (because, duh, they’re free). Then the next-day “recovery binge.” We’ve all been there. However, here’s the truth: “Free” for your wallet isn’t free for your body. The time and energy you’ll spend trying to “work off” those choices? That’s the real cost. 💚 Best Body: Eats normally throughout the day. Grabs a quick, nourishing snack before heading out. Enjoys a couple of vegan snacks, skips the rest without FOMO, and if drinking, keeps it simple (vodka soda, red wine — no sugar bombs). When the night’s done, Best Body has a plan, even if it’s just a “defrost and microwave” option like lentil curry made last weekend. Hydrate. Refuel. Sleep. Done. 😴 2. When Sleep Is Lacking ❌ Beat Body: Wears exhaustion like a badge of honour.“ Party hard, I’ll catch up in January.” Running on caffeine, sugar hits, and willpower fumes.

This post was inspired by @Christa Lovas 's post about taking a 3 minute wellness pause found here: https://www.skool.com/inspired-life-empowered-being-7894/your-3-minute-wellness-pause?p=018b47d0 Her post reminded me of the ebbs and flows of our energy throughout the day which reminded me of a cool piece of information that I learned while completing an Integrative Nutrition Certification a few years ago (humble brag I guess, but what good is learning something if it's not being used? ha, a post for another day). Anyways.... Have you ever noticed that you can focus deeply for a while, then suddenly your energy dips and you feel the need to pause or shift gears (or take a nap)? That pattern is not random but rather it's a part of your body’s ULTRADIAN rhythm-a built-in cycle of peaks and troughs of alertness, focus, and recovery. ❓What is it The ultradian rhythm refers to biological cycles that repeat multiple times during a 24-hour period (not just once). These rhythms often last between about 90 to 120 minutes for full cycles of high activity followed by lower-activity or rest phases. They influence our brainwave activity, hormone secretion, digestion, and sleep stages and some other things (but don't ask me because I don't remember). 🧠 Why It Matters for Your Daily Life When we ignore our ultradian rhythm and try to push through when we’re naturally in a trough, we risk fatigue, burnout, loss of focus, and emotional stress. Many of us have been encouraged to "power through" the slumps. We end up having caffeine (guilty!), junk food (also guilty) and try to force the focus which just causes inner friction. When we align with these rhythms (working during peaks and resting during troughs) we can boost productivity, enhance well-being, and support nervous system regulation. For people in therapy or recovery, tuning into ultradian rhythms can help regulate body and mind , increasing self-awareness, reducing overwhelm, and improving rest.

Colors mean something ~~ did you know ? WE are what we eat and especially what we SPEAK !! For more here are some blogs !~~ EAT WELL !! What are you feeding your body , soul & spirit ?? @Steve Webb @Dr. Melissa Partaka @Jose Colon @Emil Moldovan @Mandy Halgreen @Veronika Hübner @Vasi Smith

I was talking to someone years ago and they mentioned that walnuts help with brain function and then made the obvious observation of how walnuts actually look like the brain. This, along with a recent post by @Ruth aka Grace Rose made me think about the question "what other fruits/vegetables look like the body parts that they benefit?". (honestly though, I always thought...if something benefits one thing it benefits the whole system, but it's a fun thing to think about anyway). (check out @Ruth aka Grace Rose post here: https://www.skool.com/inspired-life-empowered-being-7894/how-colorful-is-your-plate-daily?p=e327ebf3 aaaaaand her own group here: https://www.skool.com/grace-global-2711/about?ref=278d4f83a11e40b8b6a6b196e67df1b1 )---these two posts go hand in hand together! :) Thank you, Ruth, for the lovely post yesterday! It inspired a whole train of thought!! :) :) :) While not every visual match has deep nutritional evidence behind it, many of these pairings actually make biological sense...here are some examples! :) 🥕 Carrots > Eyes and male reproductive system Slice a carrot crosswise and you’ll see a pattern that looks like an iris and pupil! Cool. :) Carrots are rich in beta-carotene, a form of vitamin A that helps maintain good vision and protects the surface of the eye.They also support night vision by helping the retina function properly. (this took me on a little detour about bunnies and figuring out if they have good eyesights.haha) Addiitionally, there's also some evidence for carrots being helpful to sperm motility and count and testosterone production due to their caretenoid content. 🧠 Walnuts > Brain Walnuts look like a brain with two hemispheres.They’re packed with omega-3 fatty acids, which support brain structure, cognitive function, and help reduce inflammation. Some studies show that eating walnuts can help with memory and mood regulation