Episode 24: The Science of Behavior Change: Why Willpower Fails and What Works with Sarah Welsh

Episode 24: The Science of Behavior Change: Why Willpower Fails and What Works with Sarah Welsh

I've read all the habit books and stumbled my way toward what works, so sitting down with someone who studies behavior for a living was a gift.  Sarah Welsh is a board-certified behavior analyst, and this conversation reframed how I think about change entirely. Here's some of what we get into: Why willpower isn't the answer, and what actually is and how to start a habit when you hate the very thing you're trying to do. Sarah walks through exactly how, starting far smaller than you'd think and rewarding yourself far more often. Why ending a behavior is harder than starting one, and why adding a healthier replacement beats forcing yourself to quit. Most especially, what to do when you fall off track, because you will. Sarah teaches us how to plan for it, drop the shame, and get back on quickly instead of giving up entirely. And the reframes that stuck with me most: why you act your way into an identity rather than waiting to feel it, and how your environment quietly shapes your behavior more than your intentions ever will. If lasting change has always felt just out of reach, this one will change how you see it. Follow us ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/mimi_aprn/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@mimi_aprn] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@ReverWellness] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.linkedin.com/in/mercedes-mimi-deal-a38116347/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠See full show notes⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/the-rever-rundown-podcast] Become a Patient: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://form.typeform.com/to/JxDErMDw] Medical Providers: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join my Clinician Education Platform⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.patreon.com/c/u100675516] and use code PATREON10 for 10% off first month Subscribe to our Newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://polite-acorn-76939.myflodesk.com/bhuvfpmkds] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Hume Health⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.humehealth.com/MERCEDES22677]⁠ ⁠⁠⁠⁠- Get $20 off ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Gramms Protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.gramms.co/reverwellness] - Get $20 off  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ethlete⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.ethlete.com]15% off code: REVER15 Book a complimentary call with Nexus Point: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠ [https://go.nexuspt.io/mimi ] Learn at Pinnacle to earn FREE CE/CME credit for listening to this episode: ⁠⁠HERE⁠⁠ [https://learnatpinnacle.com/education] Sarah Welsh ⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Instagram⁠⁠⁠ Chapters 00:00 Intro 00:06 Instagram, Connection, and Introducing Sarah Welsh 01:33 What Behavior Analysis Is 02:25 Behavior As A Three-Part Formula 04:10 Applying Behavior Science to Fitness and Self-change 08:48 How To Approach Stopping A Behavior 13:31 Why Self-awareness Matters 14:14 Small Steps For Changing Behavior 17:22 Becoming Someone Who Goes to The Gym 18:34 Starting Movement When You Hate The Gym 22:27 Parenting, Identity, and Who Our Kids See Us As 24:28 How Our Behavior Becomes Identity 25:57 How To Start Without Motivation 30:36 Falling Off-track and Bouncing Back 32:16 Reframing A Skipped Workout 35:31 The AMMI Framework 39:07 How Long Behavior Change Takes 42:07 Social Media and Instant Gratification 46:51 Final Takeaway and Closing Thoughts 49:43 Outro

Episode 23: Perimenopause, HRT, and Hormone Therapy: Your Questions Answered

So many questions have been coming in lately about perimenopause, HRT, what to do, and when to do it from patients that I have yet to answer.  This episode is dedicated to answering every single one of them.  When should you consider starting hormone therapy, and how do you actually raise it with your provider? Often the first sign that brings a woman in is simply not feeling like herself: disrupted sleep, new anxiety, feeling on edge. That early shift frequently traces back to declining progesterone. Is it ever too late to start? I walk through the timing hypothesis, why the delivery method matters, and why feeling symptomatic is always worth a conversation, regardless of age. Why are so many of us afraid of hormones? I unpack where that fear came from, what the Women's Health Initiative reanalysis actually showed, and why the distinction between estrogen and the synthetic progestin used in the trial matters so much. I also answer the everyday questions: whether food and supplements can support your hormones, how to tell if what you're feeling is perimenopause or just life, when in your cycle to test your hormones, whether at-home gut tests are worth it, and how conditions like PMOS and endometriosis fit into the picture. If you've been wondering where to even begin, this one is for you. Follow us ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/mimi_aprn/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@mimi_aprn] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@ReverWellness] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.linkedin.com/in/mercedes-mimi-deal-a38116347/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠See full show notes⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/the-rever-rundown-podcast] Become a Patient: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://form.typeform.com/to/JxDErMDw] Medical Providers: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join my Clinician Education Platform⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.patreon.com/c/u100675516] and use code PATREON10 for 10% off first month Subscribe to our Newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://polite-acorn-76939.myflodesk.com/bhuvfpmkds] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Hume Health⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.humehealth.com/MERCEDES22677]⁠ ⁠⁠⁠⁠- Get $20 off ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Gramms Protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.gramms.co/reverwellness] - Get $20 off  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ethlete⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.ethlete.com]15% off code: REVER15 Book a complimentary call with Nexus Point: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠ [https://go.nexuspt.io/mimi ] Learn at Pinnacle to earn FREE CE/CME credit for listening to this episode: ⁠⁠HERE⁠⁠ [https://learnatpinnacle.com/education] Femm App: HERE [https://apps.apple.com/us/app/femm-period-ovulation-tracker/id944880989 ] Link to purchase Oura Ring: HERE [ https://ouraring.com/store/rings/oura-ring-4] The New Menopause by Mary Claire Haver [https://a.co/d/0fkKZ7IS] Estrogen Matters by Dr. Avram Bluming [https://a.co/d/0fkKZ7IS] Chapters 00:00 Intro 00:22 Introduction to Hormone Therapy and Q&A Session 02:39 Understanding Hormone Therapy Risks and Benefits 06:19 Nutrition and Supplements for Hormonal Health 09:00 Identifying Symptoms: Stress vs. Perimenopause 11:56 Overcoming Fear of Hormone Therapy 15:29 Practical Tips for Hormonal Health and Testing 19:11 Outro

Episode 22: The Quiet Power of Authentic Leadership: A Conversation With Kimeran Johnson

What does it really mean to lead with authenticity, and how do you build influence without losing yourself in the process In this episode of The Rever Rundown, I sit down with Kimeran Johnson, COO and partner at Nexus Point and one of the most thoughtful leaders I've had the privilege of working with.  We talk about what it means to lead with purpose rather than ego, and why building people up is, in her words, the most important currency she has. Kimeran shares the moment she received a hatbox full of handwritten letters from colleagues when she resigned, and how that single gift became the touchstone she returns to on her hardest days. We also get honest about the things women in leadership rarely say out loud. Imposter syndrome that doesn't disappear with experience.And we explore what it actually looks like to delegate, build a team, and stop performing leadership. Toward the end, Kimeran shares the work Nexus Point is doing for entrepreneurs, including the partnership that's brought her team into the operational side of Rêver Wellness, and what it means to support founders who understand that doing everything yourself is a myth. It's a conversation about presence, purpose, and the quiet, persistent practice of becoming someone others want to be around. Follow us ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/mimi_aprn/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@mimi_aprn] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@ReverWellness⁠] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.linkedin.com/in/mercedes-mimi-deal-a38116347/⁠] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠See full show notes⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/the-rever-rundown-podcast] Become a Patient: ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://form.typeform.com/to/JxDErMDw] Medical Providers: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join my Clinician Education Platform⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.patreon.com/c/u100675516] and use code PATREON10 for 10% off first month Subscribe to our Newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://polite-acorn-76939.myflodesk.com/bhuvfpmkds] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Hume Health⁠⁠⁠⁠⁠⁠⁠⁠ [⁠https://www.humehealth.com/MERCEDES22677⁠]⁠ ⁠⁠⁠⁠- Get $20 off ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Gramms Protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [⁠https://www.gramms.co/reverwellness⁠] - Get $20 off  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ethlete⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ [https://www.ethlete.com]15% off code: REVER15 Book a complimentary call with Nexus Point: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ [https://go.nexuspt.io/mimi⁠ ] Learn at Pinnacle to earn FREE CE/CME credit for listening to this episode: ⁠HERE⁠ [https://learnatpinnacle.com/education] Kimeran Johnson ⁠⁠⁠⁠Website⁠⁠⁠⁠ [https://nexuspt.io/] ⁠⁠⁠⁠Instagram⁠⁠ [https://www.instagram.com/nexuspoint.io/] Chapters 00:00 Intro 00:06 Introduction to Kimeran and Nexus Point 01:39 Kimeran's Journey and Leadership Philosophy 04:14 The Impact of Mentorship and Personal Growth 07:34 Struggles with Imposter Syndrome 09:49 Resources for Overcoming Self-Doubt 11:55 The Importance of Open-Mindedness 13:32 Navigating Challenges in Entrepreneurship 16:41 Building Resilience in Children 17:29 Cultivating Meaningful Relationships 20:33 Self-Care and Personal Well-Being 24:16 The Myth of Doing It All 27:21 Purpose-Driven Leadership 28:51 Faith and Personal Growth 30:29 Final Thoughts and Key Takeaways 31:58 Outro

Episode 21: Intuition, Self-Trust, and the Wisdom of the Body with Nikki Novo

This episode is close to my heart in more ways than one.  Bestselling author, speaker, and the creator of the Soul-Led Living podcast Nikki Novo and I go back to childhood, so sitting down with her in Miami felt less like an interview and more like a long-overdue conversation between two women who took very different paths to the same place: helping people listen to themselves. We talk about what intuition really is, why so many of us are afraid to hear it, and how to tell the difference between your inner voice and your anxiety.  Spoiler: they don't sound the same, and Nikki has a beautiful way of explaining how to listen for the calmer one. We also get into the parts of this that show up in my own practice every day. The mind, body, and spirit are not separate systems. Stress lives in the body. We touch on the gut and the nervous system, on slowing down in a city that rewards the opposite, and on the deeper honesty that tends to arrive in our forties whether we invite it or not. If you have ever talked yourself out of a feeling you couldn't quite explain, this one is for you. Follow us ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/mimi_aprn/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@mimi_aprn] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@ReverWellness⁠] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.linkedin.com/in/mercedes-mimi-deal-a38116347/⁠] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠See full show notes⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/the-rever-rundown-podcast] Become a Patient: ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ [https://form.typeform.com/to/JxDErMDw] Medical Providers: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join my Clinician Education Platform⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.patreon.com/c/u100675516] and use code PATREON10 for 10% off first month Subscribe to our Newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://polite-acorn-76939.myflodesk.com/bhuvfpmkds] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Hume Health⁠⁠⁠⁠⁠⁠⁠ [⁠https://www.humehealth.com/MERCEDES22677⁠]⁠ ⁠⁠⁠⁠- Get $20 off ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Gramms Protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [⁠https://www.gramms.co/reverwellness⁠] - Get $20 off  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ethlete⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ [https://www.ethlete.com]15% off code: REVER15 Book a complimentary call with Nexus Point: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠ [https://go.nexuspt.io/mimi⁠ ] Learn at Pinnacle to earn FREE CE/CME credit for listening to this episode: HERE [https://learnatpinnacle.com/education] Nikki Novo ⁠⁠⁠Website⁠⁠⁠ [https://www.nikkinovo.com/] ⁠⁠⁠Instagram⁠ [https://www.instagram.com/nikkinovo/] Podcast [https://podcasts.apple.com/us/podcast/soul-led-living-podcast-with-nikki-novo/id1442111497] Chapters 00:00 Intro 00:18 Guest Introduction: Nikki Novo 01:12 Understanding Intuition: The Voice of the Soul 03:25 From Media to Spirituality: Nikki's Journey 07:11 The Power of Manifestation and Desires 10:23 Intuition in Practice: Helping Others 17:31 Aligning Purpose with Intuition 23:00 Energetic Influences on Health 26:27 Integrating Traditional and Energetic Medicine 29:32 Distinguishing Intuition from Fear 33:39 Finding Purpose and Intuition 37:41 Empowering Women to Speak Their Truth 40:54 The Importance of Listening to Intuition 46:57 Outro

Episode 20: Why Do You Crash Every Afternoon? The Science of the Post-Lunch Dip

Most of us feel it: the slow, heavy drop in energy and focus that arrives in the early afternoon.  In this episode, I break down what is actually behind the post-lunch dip and why it lands for almost everyone around the same time of day. I explain the two systems that overlap in the early afternoon. The first is your circadian rhythm, the internal clock that has not yet reached its peak wake signal at midday. The second is sleep pressure, the steady buildup of adenosine that makes you drowsier the longer you are awake. When the two meet, you feel the slump. From there, I look at how food and meal timing can deepen the dip, why the body handles blood sugar less efficiently later in the day, and how a poor night of sleep raises the stakes. The second half turns practical. I walk through the tools I have tested myself: short naps, daylight and bright light, strategic caffeine and the coffee nap, moderate movement, steady blood sugar, and non-sleep deep rest. I am honest about what works for me and what does not, and I keep the focus on small, realistic adjustments rather than a full overhaul. The throughline is reassuring. The afternoon slump is biology, not a personal failing, and it responds to a few well-placed changes. Follow us ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/mimi_aprn/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@mimi_aprn] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@ReverWellness⁠] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.linkedin.com/in/mercedes-mimi-deal-a38116347/⁠] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠See full show notes⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.reverwellness.com/the-rever-rundown-podcast] Become a Patient: ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠ [https://form.typeform.com/to/JxDErMDw] Medical Providers: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join my Clinician Education Platform⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.patreon.com/c/u100675516] and use code PATREON10 for 10% off first month Subscribe to our Newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://polite-acorn-76939.myflodesk.com/bhuvfpmkds] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Hume Health⁠⁠⁠⁠⁠⁠ [⁠https://www.humehealth.com/MERCEDES22677⁠]⁠ ⁠⁠⁠⁠- Get $20 off ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Gramms Protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [⁠https://www.gramms.co/reverwellness⁠] - Get $20 off  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ethlete⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠ [https://www.ethlete.com]15% off code: REVER15 Book a complimentary call with Nexus Point: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠ [https://go.nexuspt.io/mimi⁠ ] List of low glycemic foods: * Vegetables: leafy greens, broccoli, cauliflower, zucchini, asparagus, green beans, peppers, tomatoes, cucumber, mushrooms, eggplant, cabbage, Brussels sprouts, raw carrots * Fruit: berries, cherries, apples, pears, plums, peaches, apricots, oranges, grapefruit, kiwi * Legumes: lentils, chickpeas, black beans, kidney beans, edamame * Intact whole grains: steel-cut and rolled oats, barley, quinoa, bulgur, farro, sourdough or dense whole grain bread, whole wheat pasta cooked al dente * Nuts and seeds: almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds, chia, flax * Dairy and alternatives: plain yogurt, Greek yogurt, milk, cheese, unsweetened plant milks * Pair with protein and healthy fat: eggs, fish, poultry, lean meat, tofu, olive oil, avocado Amazon links for light to use for afternoon alertness: * https://a.co/d/09Alcscw [https://a.co/d/09Alcscw]  * https://a.co/d/0c9FCpIF [https://a.co/d/0c9FCpIF]  * https://a.co/d/0jfFL0N8 [https://a.co/d/0jfFL0N8] Chapters 00:00 Intro 00:06 Understanding the Post Lunch Dip 02:08 Circadian Rhythms and Their Impact 05:17 Sleep Pressure and Homeostasis 07:41 The Role of Diet in Energy Levels 10:34 Blood Sugar and Its Effects 12:40 Timing of Meals and Metabolism 15:03 Unique Biology and Individual Differences 17:57 Strategies to Combat the Afternoon Slump 20:49 Napping and Light Exposure 23:38 Caffeine and Exercise as Solutions 26:15 Recap and Final Thoughts 30:04 Outro