Healthy Guidance with Ruth Tisa

🌙 Having trouble falling asleep or staying asleep? Your evening light may be part of the problem. Here are some supportive supplements & tips to help you with sleep.

To fall asleep easier and stay asleep, start preparing your body 2–3 hours before bed.

Your brain uses light and darkness to regulate melatonin, your natural sleep hormone. As evening gets darker, melatonin should naturally begin to rise. But bright artificial light, especially blue-enriched light from phones, TVs, and overhead LEDs, can signal to your brain that it’s still daytime and suppress melatonin production.

🌿 Tulsi (Holy Basil) – traditionally used to support relaxation and a healthy stress response, which can make winding down easier.

💊 Melatonin – your body’s natural sleep hormone that helps regulate your circadian rhythm. Supplemental melatonin may help with sleep timing, especially when your natural production is disrupted.

🧡 Orange/amber glasses – wearing them in the evening can reduce exposure to blue wavelengths of light, helping support your body’s natural melatonin production.

✨ Think: dim + warm + calm after sunset.
Instead of flooding your brain with bright artificial light until bedtime, start creating an environment that tells your body: “It’s getting dark. It’s time to rest.”

Your sleep begins long before your head hits the pillow. 🌙

Sleep is one of the most important things we need to get right 🤍💤

There are so many detox processes going on when we sleep. We detox the liver, lymphatic system, brain (glymphatic system), digestive system, and other organs. This helps reduce inflammation and oxidative stress. It’s a little reset button for our body.

If our sleep is lacking then our detox pathways can get backed up, we will feel foggy, and our cortisol levels will be off throughout the day. Our blood sugar gets really out of balance as well leading to weight gain and increased sugar cravings.

Sleep is the most foundational thing. If you struggle sleeping, I would recommend trying a good quality liposomal melatonin like Quicksilver. Start at a low-dose like 1 to 3 mg and increase to 4 mg if needed. Many times we don’t produce enough melatonin because our environment is too bright from outside light or artificial lighting. Blue light will not allow you to produce melatonin. Melatonin is produced when it is getting dark. This is why a dark room can make us sleepy 😉

Protect your sleep friends. There’s a lot more I didn’t include in here but I will make a 2nd part soon 🤗

A healthy balanced plate can help you thrive. It provides the necessary vitamins, minerals, fats, and fiber to keep you healthy 💪

I encourage my clients to eat good high protein. For women that would look like 20 to 25 g or more of protein and for men that would be 30 to 35 g or more of protein. Protein is important for muscle growth, but also it helps grow building blocks in so many functions in the body. Protein helps to heal the body.

Eating vegetables is really important. I know that cucumber and avocado are fruits, but strive for greens in your meals is what I want you to focus on. This is something I like to change up often because this will help to diversify your microbiome. This provides cellular nutrients, antioxidants, and fiber. Some people may not be able to tolerate vegetables, but for those who can, it’s very important to eat them. It keeps your gut Microbiome, very diverse and healthy. If you struggle with eating vegetables because it gives you digestive distress, then there might be something underlying that. Always listens to your body. If you need help, please reach out 😊

I also encourage my clients to have half a cup of carbs with meals. This isn’t always necessary for every meal, but what I notice is I’ve worked with hundreds of women who are under eating. Many women think that under eating is what’s gonna help them lose weight yet they’re still struggling with weight loss. It’s not the eating that’s causing the weight gain, it’s underlying toxicity, causing weight gain. I’ve helped many women lose weight and get their health back through lifestyle, changes, nutrition, and cellular detox.

Last but not least, fats are super important. Now, we want good healthy fats. Fat does not make you fat. Fat helps your brain and cellular system. Eating fat helps keep people healthy and strong. Your brain needs fat for good cognition. Fats are important for good, healthy skin, nails, bones, teeth, cell function, and brain function.

Good morning! ☀️ Thankful for God’s care even in the smallest of details 🙌🙌🙌 The Lord is soo good!