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In this Element, we'll focus on optimizing your sleep and energy management. Just like a healthy diet and exercise, sleep plays a vital role in physical health, brain function, and emotional wellbeing. It's essential to be optimally charged every morning to have the drive to power through your day. Here are some ways you can optimize your sleep and manage your energy throughout the day:

  • Determine your bedtime. Decide what time you need to wake up and immediately get out of bed and then count back eight (or more!) hours. This is the time you should be in bed and ready to go to sleep. Sticking to the same sleep schedule helps the body find its natural rhythm and settle into a regular cycle, making it easier to fall asleep and wake up.
  • Have an evening ritual. You should begin your evening ritual about one hour prior to bedtime. This is called the "twilight hour." Ensure that all chores or work are wrapped up, and all family matters are resolved before your twilight hour. Then focus on winding down with relaxing activities such as taking a hot bath or journaling about your day in Your LifeBook.
  • Create an optimal sleep environment. Your bedroom should be dark, quiet, and a moderate temperature. Try blackout curtains to block out light from the street and sun in the morning and use white noise to mask ambient noises and other external sounds.
  • Have a morning ritual. Similar to your evening ritual, having a morning routine can start your morning off right. After eight solid hours of sleep, your body and mind will be prepared for an optimal day. Some things you may include in your morning ritual are a healthy breakfast, a morning walk, or a meditation session.
  • Restore your energy during the day. There are several methods to help restore your energy levels if you're feeling tired during the day. Try deep breathing, stretching, listening to music, or engaging in a lively conversation with a colleague or friend to boost your alertness.

If you haven’t already watched our transformative video series, featuring Your LifeBook – Elements 01-26, published recently on CLIENT ANSWERS, we invite you to engage and take a deeper dive into each element. These videos, Your LifeBook, and me, your Coach, can give you the tools to empower yourself and move forward in creating optimal health and wellbeing. Check them out!

Join this week’s Habits of Health® Community Time, Your LifeBook— Element 19: How Do You Create Sleep and Unlimited Energy? On Wednesday, September 16th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Jen Jones.

Please click the link below to join the webinar:

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And Enter the Pin: 113312513#

Now that the days are getting shorter and the weather is starting to get cooler, you may be tempted to stay indoors and hibernate. However, that doesn't mean you have to stall your progress toward reaching your health goals. Don’t let this get in the way of your transformation! Here are some ways to stay on track and maintain your healthy habits:

  • Get some sun. As the days become shorter and darker earlier, we get less time in the sun. Supplement with either Vitamin D or make sure that you spend some time outside. Vitamin D can boost your mood and immune system.
  • Maintain your Habits of Motion. Just because the weather is changing doesn't mean that you can't continue your healthy habits. Take your habit inside or layer up and continue to stay in motion.
  • Take time for yourself. This time of the year can be hectic and overwhelming, so it's essential to take time for yourself when you can. It can be as simple as journaling for an hour each day or reading each night uninterrupted.

Ask me, your OPTAVIA Coach, about other ways to practice healthy habits this season on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Yield: 4 servings (5-6 muffins per serving)

Complete Lean & Green Meal: 1 leaner1 healthy fat, 3 green, 1 condiment

Total Time: 30 minutes


9 eggs

1 cup liquid egg whites

3/4 cup plain, low-fat Greek yogurt

2 oz. crumbled goat cheese

½ tsp salt

1, 10-oz package frozen, chopped kale, thawed and patted dry

2 cups chopped cherry tomatoes

Cooking spray


  1. Preheat oven to 375˚ F.
  2. Whisk together the eggs, egg whites, Greek yogurt, goat cheese, and salt in a large bowl until well mixed.
  3. Stir in the kale and cherry tomatoes.
  4. Divide mixture evenly among 20 to 24 slots of two, standard-size, lightly-greased muffin tins.
  5. Bake for 20 to 25 minutes, until set in the middle and a knife inserted into the center comes out clean.

Tip: Make these on the weekend and freeze for the week ahead. Simply pop in the microwave for 1 to 2 minutes to reheat!

Per serving: 290 calories, 15g fat, 11g carbohydrate, 29g protein


Visit our OPTAVIA Pinterest page for an extensive assortment library of Lean & Green meals.

The Best Birthday Gift

"My turning point was when my family and I took a vacation to the beach this past summer, and I saw pictures of myself in a swimsuit. I thought, 'Is that really me?' I knew something had to change."

Katie hadn’t struggled with her weight until college, but she always battled with body image issues and an unhealthy relationship with food.

“I gained even more weight after having my first baby and losing my mom to cancer. Food became my comfort.”

After losing some weight, Katie gained it all back with the pregnancy of her second child, stress, and relocating.

“I knew I needed to get healthy for myself and for my family. I needed to feel better, gain energy, and set a good example for my children.”

Katie reached out to her friend, who is an OPTAVIA Coach, for support and guidance. In seven months, she lost 65 pounds* and reached a healthy weight just in time for her birthday!

"The gift of health I gave to myself is priceless. This Program is a lifestyle change, and I have learned how to have a healthy relationship with food."

Now when Katie looks in the mirror, she is happy with who she sees and no longer stresses about what clothes to wear. In addition to reaching her healthy weight, Katie also has increased energy to keep up with her two young boys.

"My body feels better physically, and I don't get overwhelmed with daily tasks like I did before. I have more self-confidence and am happier than I have ever been. I have experienced freedom in so many ways!"

Now that Katie is an OPTAVIA Coach, she is paying it forward by helping others find success on their own health journeys.

"This Program has been such a gift to me, and I'm so glad I can share it!"

*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.


Kathy Glazer
3 Washington Circle N. W. #303, Washington,D.C. 20037, Also Falls Church,VA

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