How To Use CBD For Better Sleep

USING CBD FOR DEEP, RESTORATIVE SLEEP

Our sleep quality is the foundation of our health and wellness, yet many people struggle with:

  • falling asleep

  • staying asleep through the night

  • waking up exhausted despite sleeping all night

In my personal journey, the plant has been a game changer. Finding the right dose to ensure I slept through the night without feeling groggy in the morning took a little time, but now that I consistently get a great night’s sleep I can attest: it’s totally worth it.

While CBD is calming and relaxing, there are other plant cannabinoids and compounds that may actually be the key to catching Z’s. There’s so much to learn, but here’s what we know so far:

CBD

is great for calming the mind and body because it can help with:

anxiety

inflammation

relaxation

THC

is great for addressing discomfort in the body like:

pain

nausea

insomnia

CBN

THC breaks down into this cannabinoid as the plant ages and/or is exposed to light/heat. So while CBN isn’t abundant in the plant as it grows, the CBN content of the plant can increase due to environmental factors.

Many speculate that CBN, (another cannabinoid that, like CBD, doesn’t get you high), is the “sleep” cannabinoid. Research still needs to catch up, but there has been a study where they found that full spectrum products with a high CBN content did appear to improve people’s sleep quality. It could be that the CBN was directly responsible, or it could be that, due to the entourage effect, the CBN boosted the qualities of CBD and THC that help people sleep.

Per usual, the important thing is to stick to full or broad spectrum products that are made by a brand you trust. The Papa and Barkley Sleep products are my go-to. The higher CBN content helps me achieve a deep, restorative sleep, and the lower THC content doesn’t slow me down as I wake up in the morning. (For my body, when I use products with a higher THC content, I have to time them a little earlier in the evening so I don’t wake up groggy and slow-moving, but I can use the P&B Sleep products right before bed without worrying about that!)

Sleep-specific or not, once you find the right formula and dosage for your body, it could change your sleep and your life!

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16 Reasons Why Strength Training Is Important

WHY IS STRENGTH TRAINING IMPORTANT?

Strength training is the “magic pill” and the “fountain of youth”. Just 20 minutes 2 times per week could:

  1. improve cholesterol levels

  2. improve blood pressure levels

  3. build bone density

  4. improve balance

  5. decrease risk of chronic illnesses like heart disease, diabetes and certain cancers

  6. increase insulin sensitivity (less risk of/better management of diabetes)

  7. prevent/manage chronic pain

  8. prevent/manage nagging aches and pains

  9. improve mobility (core and joint stability, flexibility, etc.)

  10. improve circulation

  11. improve mental health

  12. boost self-esteem

  13. slow/prevent cognitive decline

  14. decrease risk of injury

  15. lengthen lifespan

  16. improve overall quality of life

You don’t have to pursue bodybuilding or olympic lifting to enjoy these health benefits! While you may need a slightly more intense plan if your goal is to change your physique, just 20 minutes 2 times per week is enough to enjoy the benefits above. That’s why the Health B Strong Fit Club subscription is 2 strength workouts and one optional mat workout per week.

You may have noticed that everything I listed above has nothing to do with peoples’ weight or physique, but consistent strength training is also great for weight maintenance and body recomposition (building muscle mass and shedding fat mass). I would probably sell more programs if I started the post with that information, but my mission is to empower people with information that will help them improve their quality of life. Some amazing “before and after” transformations may happen as a byproduct of my work, but it’s just not my main focus - even if that’s what sells.

Whether you’re hoping to lose/gain weight, build a defined figure, or simply improve your health and quality of life, strength training should be part of your weekly routine. If you don’t know where to start, I’m here to help with subscription and custom programs on the B Strong App!

Hemp Seed Oil vs Hemp CBD vs Marijuana CBD

HEMP SEED OIL vs HEMP CBD vs MARIJUANA CBD

BUYER BEWARE!

HEMP SEED OIL ≠ CBD

But Hemp CBD is CBD. I know… it can get confusing!

WHAT’S THE DIFFERENCE BETWEEN HEMP & MARIJUANA?

The short answer: 0.3%

If the THC content of the plant is less than 0.3%, it’s considered hemp.

Higher THC content than that is considered marijuana.

WHAT’S HEMP SEED OIL?

Hemp seed oil is extracted from the seed of the hemp plant. Hemp seeds don’t contain any cannabinoids, which means - you guessed it - there’s no CBD in hemp seeds or the oil extracted from them. So pay close attention to what you’re buying. You’ll come across a lot of hemp oil and hemp seed oil products out there advertised and labeled as if they contain CBD or offer similar benefits.

WHAT’S CBD OIL?

CBD oil is extracted from the flower and leaves of the cannabis plant. It has the same molecular makeup whether it’s extracted from hemp or marijuana. What’s most important is how the CBD product is processed and produced. If you’ve heard of the “entourage effect”, then you know that the cannabinoids like CBD may produce greater results when they’re not isolated from the other plant compounds and cannabinoids. So you’ll probably experience the best results by purchasing broad and full spectrum products (rather than CBD isolates).

I highly recommend Papa & Barkley’s CBD oils, balms, capsules and tinctures. Code BSTRONG = 15% off your first order!

It’s also worth noting that some people achieve the desired result with a lower dose when the product is made from marijuana. Due to the entourage effect, the higher THC content may enhance the effects of the CBD. What does that mean for a person who’s using hemp-derived CBD? It simply means they may need a larger dose to achieve the desired result.

Every person’s endocannabinoid system (ECS) is unique. No single strain or formula will create the same result for every person. To avoid wasting your cash on ineffective products, stick to broad or full spectrum CBD. Once you figure out the right dose for you, you won’t be disappointed!

Watch and share my 60sec video recap of this info on Facebook and Instagram!

Diets and Meal Plans vs Coaching

DIETS and MEAL PLANS vs COACHING

For too long, we’ve measured success by whether or not we achieve the results we’re looking for… instead of whether or not we maintained the results. If a diet “completely transformed” you, but that transformation didn’t last, was that diet a success after all?

Diets and meal plans have their place. And, if you need one, it should ALWAYS be written for you by a Nutritionist or Registered Dietitian (RD).

If you don’t have a specific condition that you need a custom diet for and are trying to:

  • improve your health

  • lose weight

  • maintain your weight


your chances of long term success are much greater if you establish independence in your lifestyle and habits (instead of dependence on someone else’s idea of what your life and habits should look like).

In this 60sec video, I compare coaching to learning how to drive. Once we get our license, we have the experience and confidence to drive without an adult guiding us from the passenger seat. That’s exactly how I want my clients to feel after doing wellness coaching with me - like they don’t need a program or a plan to tell them what decisions to make.

Coaching helps you build your independence around the choices you make for your body, health and quality of life. So if you’ve tried every diet and meal plan without (lasting) success to show for it… it may be time to consider coaching.

Here’s more info about wellness coaching with me!

Masculinity: What's Healthy? What's Toxic?

Maybe She’s Crazy…

Maybe She’s Threatened and Fighting Back

Yesterday, I lost my patience on a couple strangers.

I don’t regret it.

Could I have been more articulate and graceful? Well, to be honest… probably not considering I was overcome by my fight or flight response.

Real quick before I share what happened - the term toxic masculinity makes many people uncomfortable, so it’s worth pointing out that the alternative is healthy masculinity. I’m not sharing this story to bash men and masculinity - I’m pointing out what healthy alternatives could look like.

Toxic Masculinity

Toxic masculinity is:

  • Why a few adult boys repeatedly smacked a volleyball in my direction as I laid by the pool.

  • Why they didn’t apologize when the ball hit my chair near my foot.

  • Why the ball kept coming toward my chair and not anyone else’s… not their 10+ friends, not the couple sitting together, just me - the female who was alone.

  • Why they giggled as the ball repeatedly bounced near my chair.

  • Why no one in their group called them out.

Toxic masculinity is:

  • Why I was judged for my rage when the ball came whizzing by my ear and bounced off my chair, inches from my face.

  • Why no one stood with me as I confronted them.

  • Why the women in their friend group either 1. didn’t consider that if they, like me, were alone - they probably would have felt targeted and unsafe too. Or 2. did consider that, but didn’t feel confident or safe enough to say it.

  • Why I felt embarrassed when I heard people scoff and chuckle as I turned my back and removed myself from the situation - as if I overreacted because I’m too sensitive and emotional.

Toxic masculinity is:

  • Why I, a resident who’s entitled to the amenities on the property I rent from, had to leave because guests, (who are not entitled to the amenities), felt entitled to my silent acceptance of their harassment.

  • Why the resident who invited these guests into our community let me, their neighbor, leave - instead of telling their disrespectful guests to leave.

  • Why my attire, even when obviously appropriate for the occasion, (a bikini by a pool), is often interpreted as an invitation to stare, comment or harass.

  • Why I often feel uncomfortable in public without my husband or my dog.

We, men and women alike, need to do better. We need to stop judging women for how they react when they are provoked and redirect that energy toward holding boys accountable when they threaten and disrespect women. Even in situations that “aren’t that serious”.

What I experienced yesterday was far from the worst that’s happened to me. It’s an example, though, of the gradual conditioning that teaches people - especially predators and abusers - that they are entitled to women’s attention, care, bodies, submission and silence.

Healthy Masculinity

My hope is that people will recognize and intervene in similar situations before the targeted woman has to fight back, or worse - gets hurt. When you do, you will: 1. demonstrate healthy masculinity; 2. hold others accountable for their toxic masculinity; and 3. make the women who witness your actions feel safe and empowered in your presence.