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Element 19 focuses 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 important 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. First decide what time you need to wake up and get out of bed, then count back eight 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”. Make sure 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.
  • Actively rest. 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 positive conversation with a colleague or friend to boost your alertness.

Let’s connect and talk about the different ways to optimize your sleep and manage your energy.

Check out Dr. A’s Element Stories here!

Experiencing Lifelong Transformation, One Healthy Habit at a Time® is achievable with personalized care and mentorship from an independent OPTAVIA Coach.

Here a are a few tips to consider as you get started or continue your journey:

  • Keep in regular contact. The support of an independent OPTAVIA Coach helps you stay on the path to Optimal Wellbeing. Stay in contact throughout your journey to ensure you receive guidance and support needed to reach your goals. Even after your first week on Plan, it’s important to establish regular OPTAVIA Coach check-ins. You can always reach out to me as often as you’d like using whatever method is easiest for you (e.g. text message, phone call, email, etc.).
  • Tried and true expertise. Nearly every OPTAVIA Coach has been in your shoes before! Most OPTAVIA Coaches were, or still are, Clients who are on Plan. As your Coach, I can share things like my favorite time to enjoy Fuelings, how to work healthy motion into your routine, the best and easiest Lean & Green meals, and much more!
  • Share your journey. This journey to Optimal Health is YOURS to take, but you are not alone. As your Coach, I’m here to guide you along your journey to Lifelong Transformation, One Healthy Habit at a Time and celebrate your milestones along the way!

I’m here, ready and available to chat with you about your goals and what your journey to optimal health looks like.

Yield: 2 servings

Per Serving: 1 Lean, 3 Green, 3 Condiments

Total Time: 20 minutes


2, (6-oz.) salmon filets

1 tsp salt, divided

½ lemon, cut into 8 thin slices

1¼ cups cherry tomatoes, cut in half

1¼ cups peeled and diced English cucumber

½ cup chopped scallions

2 tsp lemon juice

2 tbsp chopped Italian parsley

¼ tsp ground black pepper


  1. Season the salmon with half of the salt and place on a parchment lined baking sheet.
  2. Place half of the lemon slices on top of each salmon filet and roast at 450°F for 7-9 minutes until the salmon begins to flake when gentle pressure is applied. Remove the lemon slices from the salmon.
  3. For the salad, combine the tomatoes, cucumber, scallions, lemon juice, parsley, ground pepper, and remaining salt in a bowl and toss thoroughly.
  4. Serve Israeli salad alongside salmon.


Nutrition Per Serving: 290 calories, 11g fat, 10g carbohydrate, 36g protein

Discover other plan-approved Lean & Green recipes in the OPTAVIA App. 

Download the OPTAVIA App today!

From Weak to Warrior

Eric was given an immediate ultimatum in 2018: make radical change or die in 3 - 5 years. With his blood pressure clocking in at 206/138, he had to legally surrender his car keys to his doctor. This was his wakeup call.

Eric joined OPTAVIA on Dec 15, 2018, and went on to lose over 100 pounds*. “Not only did I not leave my wife Cherie a widow to raise our four kids alone, but I chose to GO BIG.” Eric refused to be THAT GUY who just went back to being ‘healthy enough to not be in the critical sickness zone’ but decided to swing the pendulum the WHOLE WAY!

Eric and his daughters used to watch a reality television series where elite athletes from around the country compete on the world's most difficult obstacle courses for many years when he was obese. His daughters would say "Dad, you should apply to be a contestant...” they still considered him to be their hero, even back then. They shocked him one night in December 2021, three years into his transformative health journey, and sent him a screenshot of a message from the broadcast station that said "Thanks for applying to be a contestant. If we need more information, we will let you know." They all cried together, and he apologized for not being a better dad back when he was unhealthy.

Out of the estimated 75,000 entries every year, Eric got a call two months later from a casting producer. His dreams began to come true, and he flew to San Antonio to be a participant on the show’s next season.

As one of the oldest contestants in the show’s history, Eric’s story gained attention and received national television time. He shared his health journey and how the only thing he did to position himself for a spot as a contestant was choose OPTAVIA “No other programs or supplements. Just grit, hard work and a Plan that works.”

As Eric progressed through the season, he continued to share his story of going from weak to warrior. “I tell everyone I can as often as I can about my health journey, the OPTAVIA Community and its positive impact on my life.”

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


Rebecca Lange
Independent Certified OPTAVIA Coach
P.O. Box 38941
Greensboro, NC 27438

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