The Bariatric Behaviorist

11/24/2025

Today’s lunch is… this lovely little paper plate arrangement. 😅👇
Two gluten-free chicken tenders, broccoli, cucumbers, baby carrots doing laps in ranch, and a handful of grapes.

Truthfully?
I didn’t even want to eat today.
Not hunger. Not interest. Nothing.
But I also know I need to fuel my body — especially this far out — so here I am, trying to force down the “healthy sh*t” and at least get some nutrients in. 😬

I’ve even gone back to putting protein shakes in my coffee just to make sure I’m getting something in my system before noon. We do what we have to do.

Will I eat all of this?
Maybe… maybe not.
Three years post-op, every meal is still a mystery — and my pouch loves to keep me humble. 🤷‍♀️

The scale said 203 this morning.
Not my favorite number, but also not nearly as bad as my brain had prepared me for. Amazing how convincing our inner catastrophizer can be.

Getting back on the wagon 3 years out is HARD.
The honeymoon phase is long gone. Habits slip. Motivation fluctuates. And with gluten ataxia limiting half the foods I can eat, plus the rest of the house chowing down on the full “typical American diet”… it’s a recipe for frustration.

My skin removal consultation is in 2 weeks, and that’s honestly helping me refocus — not out of shame, but out of wanting comfort, health, and freedom in my body for the long haul.

If you’re also years out and struggling with eating, motivation, or “starting over”:
You are not broken.
You are not failing.
You are not alone.

Some days, success is a gourmet meal.
Other days, success is just eating something and calling it good enough.

11/13/2025

Bariatric Food Intolerance & Sensitivities: What’s Really Happening?

Food intolerances and sensitivities after bariatric surgery are incredibly common — but also incredibly misunderstood. Many people believe they’ve suddenly developed new food allergies or intolerances after surgery, when in reality the picture is more nuanced.

In truth, weight loss and the anatomical changes from surgery often unmask food reactions that were always there, but were previously hidden by larger portion sizes, slower digestion, and delayed gut feedback loops.

Let’s break it down.

⸻

Why Bariatric Surgery Changes the Way You Tolerate Food

Bariatric surgery works through several mechanisms:

1. Reduced stomach size affects digestion

Smaller gastric volume means food moves differently through the GI tract. Slower or faster emptying can both create new sensations — pressure, discomfort, nausea — when certain foods are eaten.

2. Enzyme availability changes

Procedures like gastric bypass can impact:
• Pepsin (protein digestion)
• Intrinsic factor (B12 absorption)
• Lactase tolerance
This can make proteins or dairy feel harder to digest.

3. Altered gut motility

Weight loss and hormonal shifts influence:
• Gastric emptying
• Intestinal transit speed
• Sensitivity of the vagus nerve

This means your gut now sends faster and clearer signals about foods it doesn’t love.

4. Microbiome shifts

Rapid dietary and anatomical changes alter gut bacteria composition, which can influence:
• Bloating
• Gas
• Food sensitivity
• Inflammation

⸻

Are These “New” Intolerances… New? Or Just Newly Revealed?

Here’s the key insight:

Most post-op intolerances are not “new”

They are previously masked reactions that are now easier to notice due to:
• Smaller portions
• Slower eating
• More mindful chewing
• Improved gut feedback
• More direct connection between the food you eat and how you feel

Example:

Before surgery, you may have eaten cheese or bread in larger quantities without noticing sluggishness or mild bloating — symptoms drowned out by:
• High-volume meals
• Rapid eating
• Poor interoceptive awareness
• Delayed digestion

Now your body whispers instead of screaming — and you can finally hear it.

⸻

Common Post-Op Food Sensitivities

These do NOT necessarily indicate allergy — just altered digestion:

1. Dairy (especially milk)

Lactase production naturally declines after surgery
(Lim et al., 2021).

2. Dense proteins

Steak, pork chops, dry chicken → difficult if not moist
(Aills et al., 2008).

3. High-sugar foods

Can trigger dumping syndrome in bypass patients
(ASMBS Guidelines, 2019).

4. Bread, pasta, rice

These expand with moisture and may “gum up” in the pouch.

5. Fibrous, raw vegetables

Tougher to break down early post-op.

6. High-fat or fried foods

Often trigger nausea or cramping.

⸻

Behavioral Perspective: Your Body’s Feedback Loop is Rebuilt

As a BCBA and bariatric patient myself, I always explain it this way:

Before surgery:

Your GI system was overworked, under-responsive, and sending late signals.

After surgery:

Your GI system is efficient, sensitive, and providing immediate feedback.

This is not dysfunction.
This is refinement.

⸻

Practical Tips for Managing Post-Op Food Sensitivities

1. Introduce foods gradually (one at a time)

Helps identify problem foods without confusion.

2. Experiment with texture changes
• Shredded
• Slow-cooked
• Moist
• Broth-based
This alone can turn “intolerable” into “tolerable.”

3. Try enzyme aids

Lactase, papaya enzymes, or digestive blends (as approved by your provider).

4. Keep a simple 3-column food journal
• What I ate
• How much
• How I felt
Patterns emerge quickly.

5. Avoid labeling foods as “bad”

Sensitivity ≠ moral failure
Intolerance ≠ you did something wrong

Your body is adapting. That’s all.

⸻

Sources (APA-style)

Aills, L., Blankenship, J., Buffington, C., Furtado, M., & Parrott, J. (2008). ASMBS Guidelines: Nutrition guidelines for the surgical weight loss patient. Surgery for Obesity and Related Diseases, 4(5), S73–S108.

American Society for Metabolic and Bariatric Surgery (ASMBS). (2019). Updated position statement on nutrition and gastrointestinal changes after bariatric procedures.

Lim, R. B., Blackburn, G. L., & Jones, D. B. (2021). Bariatric surgery and food intolerance: Nutritional considerations. Current Obesity Reports, 10, 45–54.

Mechanick, J. I., Youdim, A., Jones, D. B., et al. (2020). Clinical practice guidelines for the perioperative nutritional, metabolic, and nonsurgical support of bariatric surgery patients. Endocrine Practice, 26(9).

11/12/2025

Change Happens One Step at a Time: Building Habits That Last After Bariatric Surgery

Life after bariatric surgery is a journey—not a sprint. It’s a process of unlearning old habits, building new ones, and finding balance between structure and self-compassion. Many people feel pressure to “get everything right” all at once—diet, exercise, supplements, hydration, mental health—but lasting change rarely comes from an overnight overhaul.

According to behavior science, sustainable success happens one small behavior at a time. Studies show that focusing on small, consistent goals increases long-term maintenance and self-efficacy (the belief you can succeed) (Lally & Gardner, 2013; Fogg, 2019). In other words, progress—even if it feels slow—is still progress. Every glass of water, every mindful choice, and every positive thought builds momentum toward your new lifestyle.

As behavior analyst B.F. Skinner once said, “A failure is not always a mistake. It may simply be the best one can do under the circumstances.” Compassion and patience are as important to success as the changes themselves.

⸻

💡 Tools to Help You Stay Motivated

Technology can be a gentle helper on this journey. Apps that use reinforcement (reward) principles, habit tracking, and self-care reminders can turn daily goals into something encouraging and even fun.

One of my personal favorites is Finch, a free self-care app that turns your habits into care for a virtual pet bird. Each time you complete a self-care task—like drinking water, taking vitamins, journaling, or saying a positive affirmation—you help your Finch grow and explore. It’s playful, but also deeply rewarding to see your little friend thrive as you do.

📲 Tap here to add me as a friend: https://finch.go.link/2XWNC?adj_label=FJZ1R
(Note: Finch is a free app. Using my link adds me as your friend, but I do not receive any monetary gain.)

Other great options include:
• Fabulous – A behavior-change app grounded in behavioral science that helps structure routines for morning, meals, and mindfulness.
• MindDoc – A mood tracker and journaling app that offers insight into emotional well-being.
• Habitica – Turns your daily goals into a game where you earn rewards and level up your character.
• Done – A clean, minimalist tracker for daily habits, streaks, and progress trends.

Each of these tools encourages self-monitoring, reinforcement, and gradual improvement—core principles of behavior change and habit formation.

⸻

🌼 One Step at a Time

After surgery, your “success” isn’t measured by perfection—it’s measured by persistence. You don’t have to hit every goal every day. Instead, focus on consistency over intensity. Celebrate every small step, and give yourself permission to rest when needed.

As author James Clear writes in Atomic Habits, “Every action you take is a vote for the type of person you wish to become.” Each mindful choice adds up—one decision, one day, one win at a time.

You’ve already taken one of the biggest steps by choosing change. Now let’s keep walking together—gently, intentionally, and with compassion for the person you’re becoming. 💙

⸻

References:
• Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
• Lally, P., & Gardner, B. (2013). Promoting habit formation. Health Psychology Review, 7(S1), S137–S158.
• Skinner, B. F. (1953). Science and Human Behavior. New York: Macmillan.
• Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.

Meet your emotional support companion to finally make daily self-care fun! Take care of your pet by taking care of yourself!

11/10/2025

Hello everyone!

I am posting this on behalf of Brittney from Bariatric Bites (Recipes and Support) and Britt’s Bistro Café – Meal Planning.

⸻

LiverWise Android Beta Testing Update

We are thrilled to announce that LiverWise is entering the final Android beta testing phase, marking the last step before our full public release. Currently, 18 testers are enrolled, but only 12 active testing positions will move forward to completion.

Active testers who complete all participation requirements will receive complimentary lifetime premium access once LiverWise officially launches. This is our way of showing appreciation for helping us make this tool truly exceptional.

⸻

Instructions for Testers

Existing testers must complete steps 1 through 2 before continuing with testing.
1. Uninstall and reinstall the latest version of the app using the official Google testing link.

2. When reinstalling, use your previous credentials.
• Do not log data until you have been instructed to do so.
• Simply register your existing account again to restore your tester access.

All testers, both current and new, must complete steps 3 through 5 to move forward in the testing phase.

3. Take screenshots of any bugs, crashes, or visual issues and send them directly to Terry Dodson Jr. (Senior Programmer) for review.

4. Stay in communication with the development team to remain updated on what to test next.

5. Test social and functional features by sending at least one in-app message and adding a friend to confirm connectivity.

All participants must actively test for a minimum of 14 consecutive days during the testing phase. This ensures consistent feedback, accurate data, and fair inclusion in the final tester selection process. Failure to meet the 14-day active participation requirement will result in removal from the beta testing group.

If you are not currently registered as an Android tester but would like to participate, please contact Terry Dodson Jr. directly for access and setup instructions. New testers must complete steps 3 through 5 after registration to remain in the active testing group.

You are also welcome to join the Official LiverWise Facebook Group for easier communication with the developers and to stay updated on future announcements and release information.

Inactive testers will be removed from the beta group to make room for active participants.

⸻

How LiverWise Excels Beyond MyFitnessPal and Baritastic

LiverWise is more than a tracking app — it is an educational and lifestyle platform created for individuals who want to understand how nutrition relates to liver wellness and balanced living. Unlike MyFitnessPal and Baritastic, which focus mainly on calorie counting or post-bariatric tracking, LiverWise takes a science-informed, whole-body approach to nutrition and wellness.

1. More Than Tracking — It Teaches
MyFitnessPal helps you count calories, but LiverWise helps you understand them. Each recipe and food entry is guided by publicly available nutrition research and reputable health resources that focus on whole food nutrition and Mediterranean-inspired eating.

2. Designed for Bariatric Wellness and Liver Support
While Baritastic offers general post-bariatric tools, LiverWise goes further by supporting individuals who follow bariatric nutrition plans and those pursuing liver-friendly lifestyles. It encourages mindful eating, balanced protein intake, and overall wellness through practical, evidence-informed guidance.

3. Centered Around the Mediterranean Way
Every recipe and feature within LiverWise is inspired by the Mediterranean diet, focusing on fresh, whole foods. Meals feature lean proteins, heart-healthy fats, low sodium, and natural fiber-rich ingredients that align with healthy nutrition principles and support daily wellness goals.

4. Smart, Secure, and Simplified
LiverWise includes intelligent tools such as a barcode scanner, AI-powered nutrient analysis, customizable macro and micronutrient filters, automated grocery lists, and recipe building and sharing. These features transform complex nutrition data into simple, everyday guidance. With Supabase technology ensuring complete data privacy, users can trust that their information is secure at all times.

5. Built for Community and Support
LiverWise is not just an app; it is a supportive community. Users can send messages, share recipes, and connect with others who share the same goals of improving their nutrition and embracing a healthy lifestyle. It transforms tracking into connection, learning, and empowerment.

⸻

Why LiverWise Matters

Your participation in beta testing helps shape a tool that educates, empowers, and inspires healthy living. LiverWise is designed to support anyone pursuing a balanced, Mediterranean-inspired lifestyle or following bariatric nutrition principles. It is not a one-size-fits-all tracker but a personalized educational companion that encourages wellness through knowledge and the power of food.

Users have full control over their lifestyle preferences, dietary goals, and recipe filters — creating a custom experience that fits their nutritional needs and personal goals.

Thank you for being an essential part of the LiverWise journey.
Your time, feedback, and dedication are helping bring this innovative app to life.

Sincerely,

Brittney Hanna (Junior Programmer)
Terry Dodson Jr. (Senior Programmer)

Disclaimer

LiverWise is an educational and lifestyle application created to support informed nutrition and wellness choices. It does not provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet or wellness routine.

11/08/2025

Self-Care and the Power of “Prizes” in Long-Term Bariatric Success

After bariatric surgery, the focus often shifts quickly from the initial excitement of rapid weight loss to the daily grind of maintenance — tracking protein, staying hydrated, managing stress, and navigating the emotional side of food. But one area that often gets overlooked, especially in long-term success, is self-care and positive reinforcement — or, as I like to call them, “prizes.”

⸻

🎯 Why Self-Care Matters After Bariatric Surgery

Self-care is not indulgence — it’s maintenance for your mind and body. In behavioral science, we often talk about reinforcement: the idea that behaviors we reward are more likely to continue (Skinner, 1953). Post-surgery, every healthy behavior — choosing protein first, attending follow-ups, prioritizing mental health — deserves reinforcement to keep motivation strong.

But when the scale slows down and external validation fades, self-care routines become your anchor. They help regulate stress, maintain emotional balance, and keep the journey sustainable.

Studies show that individuals who engage in consistent self-care — including relaxation, mindfulness, and pleasurable activities — report lower stress, higher self-efficacy, and greater long-term adherence to weight management goals (Sirois et al., 2019; Palmeira et al., 2017).

⸻

🧠 The Psychology of “Prizes”

Behaviorally speaking, “prizes” are reinforcers — rewards that make continued effort worthwhile. After bariatric surgery, progress isn’t always visible in numbers. Your body adapts, your metabolism stabilizes, and the honeymoon phase ends. Without intentional reinforcement, motivation can dip.

Small, meaningful rewards activate the brain’s dopaminergic system, supporting persistence and positive mood (Schultz, 2015). Over time, these reinforcers help transform goal-directed behavior (like hitting protein or exercise targets) into habitual, self-maintaining behavior (Lally et al., 2010).

In short: when we celebrate our wins — no matter how small — we train our brain to keep going.

⸻

💅 Examples of “Prizes” and Self-Care Practices

Your self-care toolkit should feel personalized and genuine — not tied to food or numbers, but to your emotional needs and sense of joy.

Here are a few examples of healthy reinforcement ideas:
• Body-based rewards: New nail color, a massage, a haircut, or skincare splurge.
• Creative rewards: A new LEGO set, adult coloring book, crafting supplies, or journaling time.
• Sensory rewards: Scentsy wax melts, candles, essential oils, or cozy blankets.
• Experience-based rewards: Booking a spa day, going for a scenic drive, or a solo movie date.
• Milestone “prizes”: New fitness gear, goal clothing, jewelry, or setting aside a small “self-care fund.”

The key is to link the prize to the behavior, not the outcome.
Instead of: “I’ll buy new shoes when I lose 5 lbs,” try,
👉 “I’ll buy new shoes after I’ve hit my protein goal for a full month.”

This subtle shift changes the focus from external results to internal consistency — reinforcing the process, not perfection (Deci & Ryan, 2000).

⸻

🌱 Why It Works in Long-Term Maintenance

After the first year post-op, many patients struggle with motivation, plateau frustration, and “post-honeymoon” burnout (King et al., 2012). This is where self-care and reinforcement strategies become essential behavioral tools.

Consistent self-reward systems have been shown to:
• Increase intrinsic motivation and feelings of autonomy (Ryan & Deci, 2017)
• Improve long-term weight maintenance and behavioral adherence (Teixeira et al., 2015)
• Reduce emotional eating and relapse into maladaptive coping behaviors (Niemeier et al., 2012)
• Support mental health resilience through positive affect and mindfulness (Sirois et al., 2019)

In other words, structured self-care and small rewards aren’t “extra” — they’re preventive maintenance for your mindset.

⸻

💬 My Personal Reflection

Three years out from gastric bypass, maintaining between 190–200 lbs (50% of my starting weight of 389), I’ve learned that the “real work” starts after the rapid loss ends. That’s when you must build a sustainable lifestyle rooted in grace, not guilt.

For me, “prizes” look like painting my nails, melting a soothing wax scent in my office, building LEGO sets, or taking quiet time away from screens. They’re small rituals that help me slow down, reconnect with myself, and celebrate progress that isn’t measured by a number.

⸻

💖 The Takeaway

Self-care isn’t selfish — it’s strategic. And “prizes” aren’t childish — they’re behavioral reinforcement in action.

When you intentionally reward your effort, you strengthen your commitment, your confidence, and your connection to the person you’re becoming. This isn’t about chasing perfection — it’s about honoring the process.

Because long-term bariatric success isn’t built on restriction — it’s built on rest, reward, and reinforcement.

⸻

🩺 References

Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.
King, W. C., et al. (2012). Weight regain after bariatric surgery: A systematic literature review and comparison across procedures. Obesity Surgery, 22(11), 1771–1779.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Niemeier, H. M., Phelan, S., Fava, J. L., & Wing, R. R. (2012). Internal disinhibition and weight regain after weight loss. Obesity, 20(6), 1313–1318.
Palmeira, A. L., et al. (2017). Predicting weight control behavior change: A longitudinal study based on self-determination theory. Psychology & Health, 32(6), 708–728.
Ryan, R. M., & Deci, E. L. (2017). Self-determination theory: Basic psychological needs in motivation, development, and wellness. Guilford Press.
Schultz, W. (2015). Neuronal reward and decision signals: From theories to data. Physiological Reviews, 95(3), 853–951.
Sirois, F. M., Kitner, R., & Hirsch, J. K. (2019). Self-compassion, affect, and health-promoting behaviors. Health Psychology, 38(2), 147–156.
Skinner, B. F. (1953). Science and Human Behavior. Macmillan.
Teixeira, P. J., et al. (2015). Motivation, self-determination, and long-term weight control. International Journal of Behavioral Nutrition and Physical Activity, 12(1), 1–13.

Links to where I get some of my “prizes”

https://cmoeller.scentsy.us/

https://poshmark.com/

https://www.lego.com/en-us

Remember, Everyone is different; what motivates me, may not motivate you.

11/07/2025

Sharing for Charity. To do what I can to help as many have food during the holidays as possible (I did donate too)

11/07/2025

Life After Bariatric Surgery: Stress, Rest, and Real-Life Maintenance

Yesterday, I shared a post about the importance of stress management in maintaining long-term weight loss after bariatric surgery. (If you missed it, scroll back and give it a read — it’s one of the most under-discussed pieces of the bariatric puzzle.)

Today, I wanted to share a more personal side of what stress management looks like for me — because, let’s be honest, life after surgery isn’t all protein shakes and portion control. It’s learning how to live again, without using food as your main comfort tool.

⸻

💅 My Go-To Stress Management Tools

Everyone’s coping strategies look different, but these are a few small things that genuinely keep me grounded:
• Painting my nails or doing nail care. It’s a mindful ritual — the focus, color, and creativity help slow my thoughts and give me something tangible to show for my self-care time.
• Building LEGO or other building sets. There’s something deeply satisfying about putting pieces together and watching a project take shape. It’s part creativity, part problem-solving, and it helps me stay in the moment.
• Wax melts in my office. A soothing scent can shift my mood within minutes. I actually had a fun opportunity to sign up as a Scentsy consultant for $20 recently — and with the cashback, it helps offset the cost of my favorite wax bars. This isn’t a sales pitch — just an honest way I’ve made a personal habit more sustainable.
• Playing phone games in short bursts. A few rounds of Candy Crush or Solitaire can actually function as “mental rest” — helping me detach for a few minutes, reset, and come back to work or daily tasks refreshed.

Little things matter. These rituals may seem simple, but they help regulate my nervous system, calm racing thoughts, and create small moments of restoration throughout the day.

And yes — maintaining isn’t easy. But I’m proud to say that for the past three years, I’ve stayed between 190–200 lbs. The “real work” truly begins in maintenance: the daily habits, the mindset shifts, and the emotional regulation that help sustain progress long after the “honeymoon phase” of surgery fades.

⸻

💤 The 7 Types of Rest (and Why They Matter for Stress Management)

Dr. Saundra Dalton-Smith (2017) introduced a concept that I think every bariatric patient — and honestly, every human — can benefit from: the seven types of rest. Managing stress isn’t just about sleeping more. It’s about replenishing what’s actually depleted.

Here’s a quick breakdown, along with examples of how each type of rest can help post-bariatric life feel more balanced:

⸻

1️⃣ Physical Rest

Definition: Rest that helps the body recover from physical exertion — can be passive (sleep) or active (stretching, yoga).
Examples:
• Prioritize 7–8 hours of sleep per night.
• Gentle stretching or a slow walk after a long day.
• Massage or mindful breathing to release muscle tension.
📚 Source: Dinges et al., 2005; Spiegel et al., 2004.

⸻

2️⃣ Mental Rest

Definition: Giving your brain a break from constant problem-solving, multitasking, or digital input.
Examples:
• Set phone “do not disturb” times.
• Play low-stakes phone games for a short mental reset.
• Practice “thought dumping” before bed — write everything down, then let it go.
📚 Source: Killgore et al., 2008; Mednick et al., 2010.

⸻

3️⃣ Sensory Rest

Definition: Reducing overstimulation from screens, noise, or bright lights.
Examples:
• Dim lighting in the evening.
• Use soothing scents or calming music instead of screens during breaks.
• Close your eyes for 60 seconds between sessions.
📚 Source: Dalton-Smith, 2017; Baglioni et al., 2016.

⸻

4️⃣ Creative Rest

Definition: Recharging your sense of wonder and inspiration — often depleted when you’re “always doing.”
Examples:
• Painting your nails or building LEGO sets to engage in creative flow.
• Rearranging your workspace or adding seasonal décor.
• Taking a nature walk or scrolling art for inspiration.
📚 Source: Kaufman & Gregoire, 2015.

⸻

5️⃣ Emotional Rest

Definition: Allowing yourself to be authentic and express feelings freely.
Examples:
• Journaling about frustrations without editing yourself.
• Talking to someone who “gets it.”
• Setting boundaries with people who drain your energy.
📚 Source: Gross, 1998; Porges, 2011.

⸻

6️⃣ Social Rest

Definition: Spending time with people who restore your energy — and stepping back from those who deplete it.
Examples:
• Joining a bariatric support group or community (online or in-person).
• Scheduling quiet nights in after busy social weeks.
• Surrounding yourself with people who support your wellness journey.
📚 Source: Holt-Lunstad et al., 2010.

⸻

7️⃣ Spiritual Rest

Definition: Connecting to something larger than yourself — purpose, faith, or values.
Examples:
• Meditation, prayer, or journaling about gratitude.
• Volunteering or mentoring someone newer in the journey.
• Taking a moment daily to reflect on your “why.”
📚 Source: Emmons & McCullough, 2003; Dalton-Smith, 2017.

⸻

🌱 Final Thoughts

Weight loss surgery changes your body — but the real transformation happens in your mind, habits, and coping tools. Stress and rest are two sides of the same coin; when you learn to manage one, you automatically improve the other.

Whether your “rest” comes from a fresh manicure, a wax melt that smells like home, or the quiet satisfaction of clicking the last LEGO brick into place — it all counts. Because true maintenance isn’t about perfection; it’s about finding small, consistent ways to fill your cup every day.

✨ You’ve got this — one restful breath, one mindful choice, one day at a time.

⸻

🩺 References

Baglioni, C., et al. (2016). Sleep and mental disorders: A meta-analysis of polysomnographic research. Psychological Bulletin, 142(9), 969–990.
Dalton-Smith, S. (2017). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. FaithWords.
Dinges, D. F., et al. (2005). Chronic sleep deprivation and stress: Relationships to performance and health. Sleep, 28(1), 47–54.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and well-being. Journal of Personality and Social Psychology, 84(2), 377–389.
Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271–299.
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
Kaufman, S. B., & Gregoire, C. (2015). Wired to Create: Unraveling the Mysteries of the Creative Mind. Perigee Books.
Killgore, W. D. S., et al. (2008). The effects of sleep deprivation on emotional empathy. Journal of Sleep Research, 17(3), 285–291.
Mednick, S. C., et al. (2010). Sleep-dependent learning: A nap is as good as a night. Nature Neuroscience, 3(2), 123–124.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton.
Spiegel, K., et al. (2004). Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.