Combo #5: The Recipe to Doing It All - How To Manage Your Time and Have A Life Outside of Your 9 to 5

Combo #7: The Morning Shift - The Secret Morning Routine For Perfect Sleep (And It's Literally Free)

On today's menu at The Glow Diner, your host, Virginia, talks about how your morning routine affects you sleep much more than you could ever think. From a consistent wake up time, to a protein fueled breakfast, meet a whole new and improved version of yourself that actually gets the best possible sleep. And as always, this one's on me Join the Groupchat: https://bumble.com/bff/invite/97c1b397-4a2e-48c1-be60-5e595417c042 [https://bumble.com/bff/invite/97c1b397-4a2e-48c1-be60-5e595417c042] TikTok & Instagram: @TheGlowDiner Email: TheGlowDiner@gmail.com [TheGlowDiner@gmail.com] Introduction Music by Petrushkasound from Pixabay. License u_3gapax5f3i Recipes (References): Wright KP et al., 2013 – Circadian alignment & sleep-wake regulation Khalsa SB et al., 2003 – Light exposure & circadian phase shifting Zeitzer JM et al., 2000 – Morning light sensitivity of circadian system Exelmans L & Van den Bulck J, 2016 – Phone use and sleep-related behavior Reid KJ et al., 2010 – Physical activity, sleep quality & daytime functioning Clow A et al., 2010 – Cortisol awakening response & morning physiology Hoyland A et al., 2009 – Breakfast intake & cognitive performance Leidy HJ et al., 2013 – Higher-protein breakfast & satiety regulation Moore DR et al., 2009 – Protein dose response & muscle protein synthesis Masento NA et al., 2014 – Hydration status & cognitive performance Tassi P & Muzet A, 2000 – Sleep inertia & morning grogginess Gardner B et al., 2012 – Habit formation & behavioral consistency Walker M, 2017 – Sleep, circadian rhythm & performance

Milkshake Date #3: The Summer Menu - How To Stop Comparing Yourself & Actually Enjoy Your Summer, New Daily Habits and Rituals to Try to Romanticize this Season

Summer is officially on the menu ♡ In today’s episode, Your host, Virginia, is talking about the habits, mindset shifts, routines, and little rituals she's bringing into this new season. From refreshing her space and romanticizing everyday life to finding balance between discipline and actually enjoying the life we're building. We also get into comparison, bikini season, social media pressure, and why your summer doesn’t need to look impressive online to still be meaningful. Think of this episode as a soft summer reset, a reminder to stop waiting for perfection, and an invitation to create a season that feels good while you’re living it. And as always, this one's on me Join the Groupchat: https://bumble.com/bff/invite/97c1b397-4a2e-48c1-be60-5e595417c042 [https://bumble.com/bff/invite/97c1b397-4a2e-48c1-be60-5e595417c042] TikTok & Instagram: @TheGlowDiner Email: TheGlowDiner@gmail.com [TheGlowDiner@gmail.com] Introduction Music by Petrushkasound from Pixabay. License u_3gapax5f3i

Combo #6: The Night Cap - The Secret Night Routine For Perfect Sleep (And It's Literally Free)

Today's episode is all about how having the perfect night routine can lead to better sleep, and unlock a whole new version of yourself. As always, this one's on me. References: Nedeltcheva AV et al., 2010 – Sleep & body composition Van Cauter E et al., 2000 – Hormones & sleep Walker M, 2017 – Why We Sleep Williamson A & Feyer AM, 2000 – Sleep deprivation vs alcohol Chang AM et al., 2015 – Blue light & melatonin Wright KP et al., 2013 – Circadian rhythms Riemann D et al., 2010 – Hyperarousal & insomnia Beaudoin LP, 2016 – Cognitive shuffling Harvey AG & Payne S, 2002 – Imagery distraction Ascher LM & Turner RM, 1979 – Paradoxical intention

Combo #5: The Recipe to Doing It All - How To Manage Your Time and Have A Life Outside of Your 9 to 5

Today’s special: why you feel like you have no time, and the simple shifts that will help you take back control of your days without burning out. This one's on me 🍒 References: Time Use and Subjective Well-Being https://www.science.org/doi/10.1126/science.1103572 [https://www.science.org/doi/10.1126/science.1103572] Job Demand-Control Model: Job Control and Stress https://www.jstor.org/stable/2392498 [https://www.jstor.org/stable/2392498] Ego Depletion https://psycnet.apa.org/doi/10.1037/0022-3514.74.5.1252 [https://psycnet.apa.org/doi/10.1037/0022-3514.74.5.1252] Mental Fatigue Impairs Physical Performance https://journals.physiology.org/doi/full/10.1152/japplphysiol.91324.2008 [https://journals.physiology.org/doi/full/10.1152/japplphysiol.91324.2008] Time Poverty / Scarcity https://us.macmillan.com/books/9780805092646/scarcity [https://us.macmillan.com/books/9780805092646/scarcity] Role Accumulation Theory https://www.jstor.org/stable/2094423 [https://www.jstor.org/stable/2094423] Weekend Effect on Happiness https://www.nber.org/papers/w20280 [https://www.nber.org/papers/w20280] Implementation Intentions https://psycnet.apa.org/doi/10.1037/0003-066X.54.7.493 [https://psycnet.apa.org/doi/10.1037/0003-066X.54.7.493] Planning Fallacy https://www.jstor.org/stable/1914185 [https://www.jstor.org/stable/1914185] Energy Management https://www.simonandschuster.com/books/The-Power-of-Full-Engagement/Jim-Loehr/9780743226752 [https://www.simonandschuster.com/books/The-Power-of-Full-Engagement/Jim-Loehr/9780743226752] Work Recovery / Detachment https://psycnet.apa.org/doi/10.1037/0021-9010.92.1.204 [https://psycnet.apa.org/doi/10.1037/0021-9010.92.1.204] Habit Formation & Automaticity https://psycnet.apa.org/doi/10.1037/0033-295X.114.4.843 [https://psycnet.apa.org/doi/10.1037/0033-295X.114.4.843] Time Management & Productivity https://psycnet.apa.org/doi/10.1037/1076-8998.12.3.262 [https://psycnet.apa.org/doi/10.1037/1076-8998.12.3.262] Circadian Rhythms & Performance https://pubmed.ncbi.nlm.nih.gov/17936039/ [https://pubmed.ncbi.nlm.nih.gov/17936039/] Positive Activities & Well-Being https://psycnet.apa.org/doi/10.1037/0033-2909.131.6.803 [https://psycnet.apa.org/doi/10.1037/0033-2909.131.6.803] Work Boundaries / After-Hours Recovery https://psycnet.apa.org/doi/10.1037/a0035077 [https://psycnet.apa.org/doi/10.1037/a0035077] Introduction Music by Petrushkasound from Pixabay. License u_3gapax5f3i

Combo #4: The All-You-Can-Scroll Buffet - How to Reduce Your Screen Time and Cure Your Phone Addiction - Lessons From Behavioral Science and Psychology

Today’s special: a deep dive into screen time and phone addiction. Why do we reach for our phones without thinking? What is it costing us—our focus, our sleep, our connection? And more importantly, how do we take that control back? This one’s all about building a life that feels better than scrolling through one. This one's on me <3 REFERENCES: * Twenge, J. M., Joiner, T. E., Rogers, M. L., & Martin, G. N. (2018). Increases in depressive symptoms, suicide-related outcomes, and suicide rates among U.S. adolescents after 2010 and links to increased new media screen time. Clinical Psychological Science, 6(1), 3–17. * Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768. * Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. * Exelmans, L., & Van den Bulck, J. (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine, 148, 93–101. * Meshi, D., Tamir, D. I., & Heekeren, H. R. (2015). The emerging neuroscience of social media. Trends in Cognitive Sciences, 19(12), 771–782. * Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems. * Przybylski, A. K., & Weinstein, N. (2013). Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality. Journal of Social and Personal Relationships, 30(3), 237–246. * Verduyn, P., Ybarra, O., Résibois, M., Jonides, J., & Kross, E. (2017). Do social network sites enhance or undermine subjective well-being? A critical review. Social Issues and Policy Review, 11(1), 274–302. * Alter, A. (2017). Irresistible: The rise of addictive technology and the business of keeping us hooked. Penguin Press. * Twenge, J. M. (2017). iGen: Why today’s super-connected kids are growing up less rebellious, more tolerant, less happy—and completely unprepared for adulthood. Atria Books.