Episode 161: Circadian Secrets for Better Sleep and Weight Management with Sarah Morgan

[00:00:00] [SPEAKER_00]: Welcome back to the Back on Track Achieving Healthy Weight Loss, where I help you get on

[00:00:05] [SPEAKER_00]: track and stay on track with your weight loss journey.

[00:00:09] [SPEAKER_00]: I'm your host, Dr. Alicia Shelly, so let's get started.

[00:00:27] [SPEAKER_00]: Welcome to the Back on Track Achieving Healthy Weight Loss Podcast.

[00:00:32] [SPEAKER_00]: I'm your host, Dr. Alicia Shelly.

[00:00:34] [SPEAKER_00]: Have you been off with your sleep at some point in time?

[00:00:38] [SPEAKER_00]: Maybe because you're working the night shift or maybe it's just really difficult

[00:00:41] [SPEAKER_00]: to sleep.

[00:00:42] [SPEAKER_00]: You may be going through a lot of stressors and it's just hard to sleep.

[00:00:46] [SPEAKER_00]: In my practice, I see a lot of workers who work the night shift, people who are going

[00:00:51] [SPEAKER_00]: through stressful situations, and their sleep affects not only their weight loss, their

[00:00:56] [SPEAKER_00]: physical health, their mental health.

[00:00:59] [SPEAKER_00]: And so today I have expert Sarah Morgan, who is the clinical nutritionist and product

[00:01:05] [SPEAKER_00]: inventor, founder, author, inventor and thought leader in the realm of health and

[00:01:10] [SPEAKER_00]: wellness.

[00:01:10] [SPEAKER_00]: Also, she's known for her pants and technologies and dietary supplements, medical

[00:01:15] [SPEAKER_00]: foods and bioidentical hormone.

[00:01:17] [SPEAKER_00]: And she's here to talk a little bit about our circadian health, why it's important,

[00:01:21] [SPEAKER_00]: why do we need to know about this?

[00:01:23] [SPEAKER_00]: And how do we go about improving our circadian health?

[00:01:26] [SPEAKER_00]: Thank you so much for coming on to the podcast, Sarah.

[00:01:29] [SPEAKER_00]: We're so happy to have you today.

[00:01:31] [SPEAKER_00]: Oh, thanks so much, Dr. Shelly.

[00:01:32] [SPEAKER_00]: It's a pleasure to be here.

[00:01:34] [SPEAKER_00]: Well, before we get started, would you mind maybe telling us a little bit more

[00:01:37] [SPEAKER_00]: about yourself and kind of how did you get into this space becoming a clinical

[00:01:41] [SPEAKER_00]: nutritionist for cating health?

[00:01:43] [SPEAKER_00]: What was it that kind of led you down this road?

[00:01:46] [SPEAKER_01]: I come from a family of cardiologists.

[00:01:47] [SPEAKER_01]: So I've always loved medicine, the human body even fascinated.

[00:01:51] [SPEAKER_01]: I was working in a Mayo Clinic hospital setting and I realized, gosh, I really

[00:01:57] [SPEAKER_01]: believe in the power of food and nutrition to improve human health and

[00:02:02] [SPEAKER_01]: be such a tool and foundation.

[00:02:04] [SPEAKER_01]: So I pivoted.

[00:02:05] [SPEAKER_01]: I didn't go to medical school.

[00:02:06] [SPEAKER_01]: This is before nutrition was cool.

[00:02:08] [SPEAKER_01]: And I went and got my master's degree in nutrition because nutrition at its core

[00:02:13] [SPEAKER_01]: really is biochemistry, so I wanted to have a rigorous program.

[00:02:17] [SPEAKER_01]: I worked in clinical practice for a while and then I realized, gosh, I love

[00:02:21] [SPEAKER_01]: creating solutions to problems that people have that will serve a lot of

[00:02:27] [SPEAKER_01]: different people.

[00:02:27] [SPEAKER_01]: So I've started a couple of companies myself, wrote books.

[00:02:31] [SPEAKER_01]: I've done all kinds of different things and currently I serve as head

[00:02:34] [SPEAKER_01]: of innovation at routine.

[00:02:35] [SPEAKER_00]: I'm going to start.

[00:02:36] [SPEAKER_00]: Well, share with us a little bit more about what exactly does circadian

[00:02:40] [SPEAKER_00]: health mean?

[00:02:40] [SPEAKER_00]: What exactly is this and why are you working?

[00:02:43] [SPEAKER_01]: So the Nobel Prize in medicine in 2017 was awarded to scientists who

[00:02:49] [SPEAKER_01]: actually discovered the mechanisms of circadian health.

[00:02:52] [SPEAKER_01]: So I say that because this is new.

[00:02:54] [SPEAKER_01]: So breaking news, you should pay attention, right?

[00:02:57] [SPEAKER_01]: Leaning in, we're still learning this.

[00:02:58] [SPEAKER_01]: I actually got to talk to one of those scientists a couple of weeks ago

[00:03:02] [SPEAKER_01]: and he might be helping us with some of our research that we're looking

[00:03:05] [SPEAKER_01]: at doing in the future.

[00:03:07] [SPEAKER_01]: So what is circadian health?

[00:03:09] [SPEAKER_01]: It is your body's 24 hour cycle.

[00:03:12] [SPEAKER_01]: We all have a rhythm, right?

[00:03:14] [SPEAKER_01]: As women, we know our cycles monthly.

[00:03:16] [SPEAKER_01]: Well, we have a daily cycle and this daily cycle regulates most of

[00:03:20] [SPEAKER_01]: our human health.

[00:03:21] [SPEAKER_01]: It's our sleep wake cycle, but it's more than just that.

[00:03:24] [SPEAKER_01]: It regulates a lot of our hormonal production.

[00:03:26] [SPEAKER_01]: So for example, when we sleep at night, that's when we actually

[00:03:30] [SPEAKER_01]: make most of our testosterone.

[00:03:31] [SPEAKER_01]: We have a testosterone problem in our, not only country in the United States,

[00:03:36] [SPEAKER_01]: but also in our world globally.

[00:03:39] [SPEAKER_01]: It impacts immune system function.

[00:03:41] [SPEAKER_01]: There's a reason why people get more sick at night or you feel like

[00:03:44] [SPEAKER_01]: your symptoms are worse in the evening and at night.

[00:03:48] [SPEAKER_01]: Or why do people have more risk of potentially having a heart attack

[00:03:52] [SPEAKER_01]: at night versus during the day?

[00:03:54] [SPEAKER_01]: It has to do with this rhythm and the different hormones that we make,

[00:03:58] [SPEAKER_01]: the different inflammatory substances that are produced.

[00:04:02] [SPEAKER_01]: Even things like digestion varies throughout our 24 hour cycle.

[00:04:06] [SPEAKER_01]: The more we optimize this rhythm, the healthier we can become.

[00:04:10] [SPEAKER_00]: I like how you said that the more we optimize this rhythm,

[00:04:14] [SPEAKER_00]: the healthier we can become.

[00:04:16] [SPEAKER_00]: So I mentioned when we first started there are people who work

[00:04:19] [SPEAKER_00]: night shift either in the hospital, factories, maybe even nurses

[00:04:24] [SPEAKER_00]: or caregivers that are up at night.

[00:04:26] [SPEAKER_00]: What are some ways that our circadian health can be pulled off track?

[00:04:32] [SPEAKER_00]: Or what can mess with it?

[00:04:34] [SPEAKER_01]: Well, we now know that shift work is a risk factor for a lot of different

[00:04:38] [SPEAKER_01]: disease states and the connection between our circadian health

[00:04:42] [SPEAKER_01]: or when our circadian health, this rhythm is disrupted.

[00:04:45] [SPEAKER_01]: And what can happen with things like even cancer and heart disease?

[00:04:48] [SPEAKER_01]: There's pretty good research about that now.

[00:04:51] [SPEAKER_01]: So how does our circadian rhythm get off?

[00:04:53] [SPEAKER_01]: One, it can be you're a night shift worker.

[00:04:55] [SPEAKER_01]: So you have to be up at night and you're working and you're kind of

[00:04:59] [SPEAKER_01]: flipping your schedule.

[00:05:01] [SPEAKER_01]: There's also a lot of people who travel for work.

[00:05:03] [SPEAKER_01]: So they're flipping time zones, you know, they're traveling across

[00:05:06] [SPEAKER_01]: maybe it's two hours, maybe it's eight hours.

[00:05:08] [SPEAKER_01]: And all of a sudden you're in a totally different time zone.

[00:05:11] [SPEAKER_01]: We also mess with our circadian rhythm and modern medicine,

[00:05:15] [SPEAKER_01]: Dr. Shelley, with things like screens, right?

[00:05:18] [SPEAKER_01]: Light is one of the main modulators of this 24 hour rhythm.

[00:05:22] [SPEAKER_01]: So we want to get light exposure in the morning from the sun without

[00:05:27] [SPEAKER_01]: sunglasses on, like five minutes.

[00:05:29] [SPEAKER_01]: It doesn't have to be long and the same thing at night if possible

[00:05:31] [SPEAKER_01]: because our cells in our retina are actually part of our brain

[00:05:35] [SPEAKER_01]: and they tell our brain what's happening and what hormones we should

[00:05:40] [SPEAKER_01]: produce at different times.

[00:05:41] [SPEAKER_01]: So gamers, people who are scrolling on social media late at night.

[00:05:46] [SPEAKER_01]: Those are also things like the daily people.

[00:05:48] [SPEAKER_01]: Maybe you're not a shift worker, but you're on Instagram or

[00:05:50] [SPEAKER_01]: TikTok before bed and then all of a sudden you're like, why can't I sleep?

[00:05:53] [SPEAKER_01]: And all of a sudden I feel really awake because that blue light stimulates your brain.

[00:05:59] [SPEAKER_01]: We actually know that an hour of iPad reading before bed delays

[00:06:03] [SPEAKER_01]: your melatonin release.

[00:06:05] [SPEAKER_01]: That's your sleep hormone by three hours.

[00:06:08] [SPEAKER_01]: And it decreases the amount of melatonin your brain will make by 50%.

[00:06:12] [SPEAKER_01]: So, you know, just right now or another tool because I believe we

[00:06:19] [SPEAKER_01]: can still figure out ways to be healthy in modern world is wear blue light

[00:06:22] [SPEAKER_01]: blocking glasses at night.

[00:06:24] [SPEAKER_01]: So they have almost like a rosy red tint to them and that helps your brain

[00:06:28] [SPEAKER_01]: stay on track with producing melatonin, that sleep hormone at the right time.

[00:06:33] [SPEAKER_00]: That's a really good suggestion.

[00:06:34] [SPEAKER_00]: Oh, well, all does the circadian with them or your circadian health

[00:06:39] [SPEAKER_01]: effect your weight.

[00:06:40] [SPEAKER_01]: Oh, that's a good one.

[00:06:41] [SPEAKER_01]: Okay.

[00:06:42] [SPEAKER_01]: So another major hormone that we don't talk about a lot that's

[00:06:46] [SPEAKER_01]: a circadian hormone is cortisol.

[00:06:48] [SPEAKER_01]: So a lot of times we hear cortisol.

[00:06:50] [SPEAKER_01]: You as a physician know cortisol is essential to be alive, right?

[00:06:53] [SPEAKER_01]: We need cortisol.

[00:06:54] [SPEAKER_01]: We think about cortisol a lot as a stress hormone, which it does increase

[00:06:59] [SPEAKER_01]: and kind of bounce around in response to stress, but it's a wakeful hormone.

[00:07:03] [SPEAKER_01]: It's the part it's produced.

[00:07:05] [SPEAKER_01]: We have a peak in the morning.

[00:07:06] [SPEAKER_01]: It helps us wake up, get out of bed.

[00:07:08] [SPEAKER_01]: And we have a natural rhythm that kind of goes up and we have a

[00:07:12] [SPEAKER_01]: little dip in the afternoon when we all feel like we want to take a nap.

[00:07:15] [SPEAKER_01]: And then it restabilizes a little bit and it should go down right before bed.

[00:07:20] [SPEAKER_01]: And that's when melatonin increases.

[00:07:22] [SPEAKER_01]: When we have disruption in our cortisol levels, cortisol also plays a

[00:07:27] [SPEAKER_01]: massive role in proper metabolic health, how we burn carbs, fat, protein

[00:07:33] [SPEAKER_01]: and plays a role in insulin signaling.

[00:07:36] [SPEAKER_01]: And when cortisol is chronically high, when we're stressed, we're not sleeping

[00:07:40] [SPEAKER_01]: while we got a lot going on, we're kind of running ourselves

[00:07:43] [SPEAKER_01]: ragged in that burnout phase.

[00:07:45] [SPEAKER_01]: High cortisol can contribute to weight gain, especially around the midsection.

[00:07:51] [SPEAKER_01]: And then it's kind of this vicious cycle of we get more inflamed,

[00:07:55] [SPEAKER_01]: we have more insulin dysregulation, we just keep gaining weight.

[00:07:58] [SPEAKER_01]: And this is really important for women in midlife because of all

[00:08:03] [SPEAKER_01]: the hormonal changes that happen.

[00:08:05] [SPEAKER_01]: Cortisol is also a precursor to progesterone, right?

[00:08:09] [SPEAKER_01]: And it's one of the first hormones that starts to decline as women go into

[00:08:13] [SPEAKER_01]: perimenopause.

[00:08:14] [SPEAKER_01]: So it's really important to manage your stress, optimize your cortisol

[00:08:19] [SPEAKER_01]: as you go into perimenopause because one, you'll have less symptoms too.

[00:08:23] [SPEAKER_01]: It's a lot easier to maintain an optimal weight when your cortisol is balanced.

[00:08:28] [SPEAKER_00]: Now, how can one optimize their cortisol level?

[00:08:32] [SPEAKER_01]: Lots of things.

[00:08:33] [SPEAKER_01]: One is go have some fun and laugh, right?

[00:08:35] [SPEAKER_01]: And get outside in nature.

[00:08:37] [SPEAKER_01]: We know that a walk in nature for about 15, 20 minutes does a better job

[00:08:42] [SPEAKER_01]: balancing your cortisol than a nap.

[00:08:46] [SPEAKER_01]: That's pretty amazing.

[00:08:47] [SPEAKER_01]: The power of nature.

[00:08:48] [SPEAKER_01]: Another thing is prioritize protein.

[00:08:51] [SPEAKER_01]: I think as we get older, we tend to kind of forget about protein or it's

[00:08:55] [SPEAKER_01]: something that we just, I don't know, it slips by us, but it's massively

[00:08:59] [SPEAKER_01]: stabilizing to our blood sugars alongside healthy fats is really important

[00:09:04] [SPEAKER_01]: for our diet.

[00:09:05] [SPEAKER_01]: And then another thing that you can do to balance your cortisol is making

[00:09:10] [SPEAKER_01]: sure that you're sleeping well, because if we can sleep well and we recharge

[00:09:15] [SPEAKER_01]: at night, it helps that we don't have this kind of heightened stress

[00:09:18] [SPEAKER_01]: response during the day.

[00:09:20] [SPEAKER_01]: Good.

[00:09:20] [SPEAKER_01]: The last one I'll add is adaptogens.

[00:09:23] [SPEAKER_01]: Adaptogens are different compounds, herbal compounds that help us resist

[00:09:28] [SPEAKER_01]: and kind of recover from the effects of stress faster than our

[00:09:32] [SPEAKER_01]: bodies could on their own.

[00:09:33] [SPEAKER_01]: Ooh, awesome.

[00:09:35] [SPEAKER_00]: Now what are some adaptogens that people should look out for or maybe?

[00:09:41] [SPEAKER_01]: Yeah, so there's a lot of great adaptogens depending on what you're

[00:09:44] [SPEAKER_01]: looking for.

[00:09:45] [SPEAKER_01]: But in terms of cortisol optimization, my favorite is ashwagandha.

[00:09:50] [SPEAKER_01]: Now, a lot of people have maybe heard of ashwagandha.

[00:09:53] [SPEAKER_01]: I really also like rhodiola.

[00:09:55] [SPEAKER_01]: Rhodiola has a lot of neuro protective benefits as well.

[00:09:59] [SPEAKER_01]: That's backed up by pretty significant clinical research.

[00:10:03] [SPEAKER_01]: Siberian ginseng is another one of my favorites and stragglass.

[00:10:07] [SPEAKER_01]: The stragglass is kind of a longevity adaptogen.

[00:10:10] [SPEAKER_01]: It has a lot of really cool immune balancing properties, which our

[00:10:14] [SPEAKER_01]: immune systems are taxed when we're under a lot of stress, right?

[00:10:18] [SPEAKER_01]: When we're likely to get sick acutely and chronically with

[00:10:21] [SPEAKER_01]: different things.

[00:10:22] [SPEAKER_01]: So those are a few of my favorites.

[00:10:24] [SPEAKER_00]: Well, going back to our shift workers, our people who are maybe

[00:10:28] [SPEAKER_00]: working during the night when they should be sleeping, are there any

[00:10:32] [SPEAKER_00]: strategies that you have and help them with having a little bit

[00:10:36] [SPEAKER_00]: better circadian health as well as cortisol?

[00:10:39] [SPEAKER_01]: Yeah.

[00:10:39] [SPEAKER_01]: So one, I would say those people should 100% use adaptogens because

[00:10:44] [SPEAKER_01]: I think it's just, it's a hard thing to flip your schedule like that.

[00:10:48] [SPEAKER_01]: And a lot of shift workers at least that I know are bouncing back and

[00:10:52] [SPEAKER_01]: forth between night shift and then they're awake during the day to be

[00:10:55] [SPEAKER_01]: with their families and be at activities, which is really challenging.

[00:10:58] [SPEAKER_01]: So adaptogens for sure.

[00:11:00] [SPEAKER_01]: The other thing is regular schedule as much as possible.

[00:11:04] [SPEAKER_01]: So eating at the same time, that's a signal.

[00:11:07] [SPEAKER_01]: If you're waking up in the evening to go to work at night, it's really

[00:11:11] [SPEAKER_01]: great to get one of the lights that's almost like mimicking the sun

[00:11:15] [SPEAKER_01]: that you can put in front of you for even 10 minutes as you get

[00:11:19] [SPEAKER_01]: ready before you go to work.

[00:11:21] [SPEAKER_01]: Then when you come home, put on those blue light blockers as you

[00:11:25] [SPEAKER_01]: kind of calm yourself back down.

[00:11:27] [SPEAKER_01]: And then I think another thing is really utilizing exercise to help

[00:11:31] [SPEAKER_01]: keep that rhythm in the right place for a lot of shift workers,

[00:11:35] [SPEAKER_01]: especially healthcare workers that work very, very hard in their shifts.

[00:11:39] [SPEAKER_01]: It's probably better to work out before their shift because they're

[00:11:42] [SPEAKER_01]: too tired afterwards.

[00:11:43] [SPEAKER_01]: But those are a few and then eating well is really important to

[00:11:46] [SPEAKER_01]: fuel yourself and staying on, you know, breakfast, lunch and dinner

[00:11:50] [SPEAKER_01]: for whatever your schedule is is a really helpful tool.

[00:11:54] [SPEAKER_00]: I don't know, those are all great strategies.

[00:11:55] [SPEAKER_00]: Now, I know you mentioned the adaptogens.

[00:11:59] [SPEAKER_00]: How would somebody know that they're taking the right adaptogen or

[00:12:04] [SPEAKER_00]: the right supplement?

[00:12:05] [SPEAKER_00]: I know there's a lot of people that sell a lot of snake oil.

[00:12:08] [SPEAKER_00]: How does somebody know kind of the difference when it comes to those

[00:12:12] [SPEAKER_00]: particular products?

[00:12:14] [SPEAKER_01]: Yeah, that's a wonderful question.

[00:12:15] [SPEAKER_01]: So some people think the FDA isn't involved in dietary supplements.

[00:12:20] [SPEAKER_01]: They very much are involved because of the Shay laws that were

[00:12:23] [SPEAKER_01]: created in 1994.

[00:12:25] [SPEAKER_01]: And there's more and more regulation to dietary supplements in a really good way.

[00:12:29] [SPEAKER_01]: But a few things to look for is you want to work with a company that has

[00:12:33] [SPEAKER_01]: a certified GMP, good manufacturing practices.

[00:12:37] [SPEAKER_01]: That means that they're going to follow certain things with their

[00:12:42] [SPEAKER_01]: manufacturing to make sure there's not contamination, that the raw materials

[00:12:47] [SPEAKER_01]: are using our good standardized raw materials.

[00:12:49] [SPEAKER_01]: They're testing everything before and after in terms of the use and the

[00:12:54] [SPEAKER_01]: manufacturing.

[00:12:55] [SPEAKER_01]: Another thing is you want to look for a company that does label claim verification,

[00:13:00] [SPEAKER_01]: meaning if you look on the supplement facts and it tells you what's in the

[00:13:05] [SPEAKER_01]: supplement facts, they have testing from a third party lab that actually

[00:13:09] [SPEAKER_01]: backs that up.

[00:13:10] [SPEAKER_01]: You talked about ingredients like adaptogens.

[00:13:13] [SPEAKER_01]: How do we know if they're good ingredients?

[00:13:16] [SPEAKER_01]: For adaptogens, herbal products, we want to look for things that have

[00:13:20] [SPEAKER_01]: standardization of the active compounds.

[00:13:23] [SPEAKER_01]: So adaptogens are plant based and they have certain compounds that are

[00:13:28] [SPEAKER_01]: active compounds in there.

[00:13:29] [SPEAKER_01]: So you want to look for something that's 10% standardized to these

[00:13:34] [SPEAKER_01]: active compounds that are going to give you those benefits.

[00:13:37] [SPEAKER_01]: So those are a few of the things you want to look for, for a dietary

[00:13:40] [SPEAKER_01]: supplement.

[00:13:41] [SPEAKER_01]: And yes, nutrients can be really helpful tools as long as you're

[00:13:44] [SPEAKER_01]: actually getting what it says on the label or box.

[00:13:48] [SPEAKER_00]: Oh, yeah.

[00:13:49] [SPEAKER_00]: Absolutely.

[00:13:50] [SPEAKER_00]: That makes a big difference.

[00:13:51] [SPEAKER_00]: So thank you so much for kind of explaining that and what people can

[00:13:54] [SPEAKER_00]: look for back to circadian health.

[00:13:57] [SPEAKER_00]: Are there any adaptogens that may be helpful for people if they are

[00:14:00] [SPEAKER_00]: doing the shift work or maybe having difficulties resting at night or

[00:14:04] [SPEAKER_00]: during the day?

[00:14:05] [SPEAKER_01]: Yeah.

[00:14:06] [SPEAKER_01]: So it's interesting when I think of adaptogens, we traditionally

[00:14:09] [SPEAKER_01]: think of them as herbal compounds.

[00:14:11] [SPEAKER_01]: I define adaptogens more just helping your body adapt to stress

[00:14:15] [SPEAKER_01]: and different changes of your schedule.

[00:14:17] [SPEAKER_01]: So a couple of my favorites, ashwagandha has very good research for

[00:14:23] [SPEAKER_01]: balancing cortisol.

[00:14:24] [SPEAKER_01]: So that would be a number one.

[00:14:27] [SPEAKER_01]: Another thing that I really love, especially for sleep for that

[00:14:30] [SPEAKER_01]: calming side when you get done with your shift work is something

[00:14:33] [SPEAKER_01]: called phosphatidylserine.

[00:14:35] [SPEAKER_01]: It's a phospholipid that helps really calm down your cortisol

[00:14:40] [SPEAKER_01]: response that helps you go into a better sleep cycle.

[00:14:44] [SPEAKER_01]: We're actually in the middle of a randomized control trial seeing

[00:14:48] [SPEAKER_01]: the power of these different ingredients of how it can impact

[00:14:51] [SPEAKER_01]: sleep. Another adaptogen ingredient for shift workers that I love is

[00:14:56] [SPEAKER_01]: magnesium.

[00:14:57] [SPEAKER_01]: Magnesium is such a powerful tool.

[00:15:00] [SPEAKER_01]: It helps to activate the GABA receptors, which are calming to

[00:15:04] [SPEAKER_01]: us and who doesn't need that after shift in health care.

[00:15:10] [SPEAKER_00]: Awesome.

[00:15:11] [SPEAKER_00]: Thank you so much.

[00:15:12] [SPEAKER_00]: Well, any last minute advice you have for the audience as they try to

[00:15:16] [SPEAKER_00]: optimize their circadian health and their cortisol health?

[00:15:20] [SPEAKER_00]: Any thoughts that you may have?

[00:15:21] [SPEAKER_01]: I would say just start with some of the simple things.

[00:15:24] [SPEAKER_01]: Just changing your routine and optimizing your daily routine

[00:15:28] [SPEAKER_01]: with light, with food, with going to sleep at the same time

[00:15:33] [SPEAKER_01]: and check out adaptogens.

[00:15:35] [SPEAKER_01]: We've got some really cool ones that routine that we formulated.

[00:15:38] [SPEAKER_01]: They're in delicious drink mixes, so it's not a capsule.

[00:15:41] [SPEAKER_01]: You have to swallow.

[00:15:42] [SPEAKER_01]: I like that a lot more.

[00:15:43] [SPEAKER_01]: It's like more fun.

[00:15:44] [SPEAKER_01]: I make mocktails out of them and sleepy girl mocktail.

[00:15:47] [SPEAKER_01]: You know, we've got a great sleep one as well.

[00:15:49] [SPEAKER_01]: So check it out.

[00:15:51] [SPEAKER_01]: See what works for your body and you can feel dramatically better

[00:15:55] [SPEAKER_01]: just by optimizing your circadian rhythm in terms of your sleep,

[00:15:59] [SPEAKER_01]: your energy levels, your mental health, gut health, your weight.

[00:16:03] [SPEAKER_01]: It's connected to everything.

[00:16:05] [SPEAKER_00]: Also, what would you mind sharing where somebody can find more about

[00:16:08] [SPEAKER_00]: routine websites or social media handles?

[00:16:12] [SPEAKER_00]: You may have.

[00:16:12] [SPEAKER_01]: Yeah, it's just routine, R-O-O-T-I-N-E dot co.

[00:16:16] [SPEAKER_01]: And that is routine is our handle on all social as well.

[00:16:21] [SPEAKER_01]: You'll find us there.

[00:16:22] [SPEAKER_00]: Also, so check out routine.

[00:16:24] [SPEAKER_00]: They do have some ninth mocktail sleepy time.

[00:16:28] [SPEAKER_00]: So now I'm going to take a pill and then also they do have

[00:16:31] [SPEAKER_00]: your sleep supplement as well where it's a combination,

[00:16:35] [SPEAKER_00]: which made me really good.

[00:16:36] [SPEAKER_00]: So and thank you for sharing more about circadian health

[00:16:39] [SPEAKER_00]: and why it's important, why we need to optimize it.

[00:16:43] [SPEAKER_00]: And thank you so much again for joining us on the back on track

[00:16:47] [SPEAKER_00]: achieving healthy weight loss podcast.

[00:16:50] [SPEAKER_00]: Now, if you all like this episode, please share with others.

[00:16:53] [SPEAKER_00]: Don't forget to like and subscribe and we'll put her information in our show notes

[00:16:56] [SPEAKER_00]: so you can go and check out routine.co.

[00:17:00] [SPEAKER_00]: All right.

[00:17:00] [SPEAKER_00]: Thank you all and have a great day.