TIP #8

Yesterday we talked about establishing a morning wake-up + evening wind-down routine. I think it's impossible to overstate the importance of being able to sink into a deep, re-energizing and healing sleep. Having one to two evening wind-down routines that work help make that possible {I personally have a short + long version}. But why is sleep so important anyways? You can sleep when you die right? I don't think so. Back for Tip #12, Molly Scott of FUEL Fitness explains why. 


Cheers to THRIVING. 
- Whitney
Macks Mo //


Sleep affects your hormones, and your hormones affect your ability to lose fat and gain muscle. Lack of sleep can affect ghrelin (tells you to eat) and leptin (tells you to stop eating), the hormones that control your hunger cues. When you're sleep deprived, you have increased ghrelin and decreased
leptin. That explains all those cravings and less than stellar food choices the next day, doesn't it? Lack of sleep also correlates with elevated cortisol levels, the stress hormone. Rampant, sustained cortisol levels can destroy healthy muscle and bone, impair digestion, slow down your metabolism and mental function, as well as weaken your immune system. In other words - lack of sleep interferes with your normal hormone functioning, which in turn creates a snowball effect of symptoms that negatively impact our health + goals.

If you're not sleeping, you're missing out and need to do whatever it takes to prioritize a good nights sleep. Below are some great sleep suggestions to live by:
  • By 8pm shut off ALL electronics.
  • Clear your head and create your to-do list for the following day.
  • Your bedroom is for sleeping, sexing (not sexting), and reading (book or Kindle) ONLY. No iPhone/iPad/iWhatever allowed in bed...EVER. 
  • Shoot for at least 7-8 hours of sleep. That's an order!

Molly is a certified personal trainer through NASM, a Crossfit Level 1 Certified Coach, guest instructor at Rancho la Puerta, a L1 Holistic Lifestyle Coach through the CHEK Institute, and the founder of FUEL fitness + nutrition. 


Molly is passionate about helping others achieve a happier and healthier life through fitness and good, solid nutrition. She specializes in coaching strength and conditioning programs for groups, individuals, local gyms and corporations to help people transform their lives and become the best possible version of themselves.



or on her Instagram here or Facebook here.