Empowered Health

Empowered Health Empowering high-achieving women to rediscover themselves and create optimal health and lifestyle!

Is your nightcap actually helping your sleep?A lot of people think alcohol “helps” them sleep, but that couldn’t be furt...
11/14/2025

Is your nightcap actually helping your sleep?

A lot of people think alcohol “helps” them sleep, but that couldn’t be further from the truth.

Alcohol is a sedative; it numbs the part of your brain that responds to stimuli and slows your reaction time.

Falling asleep faster does not mean sleeping better.
In fact, even moderate amounts of alcohol can decrease sleep efficiency.

Here’s why it matters:
✴︎ Drinking alcohol within 3 hours of bed…
✴︎ Decreases REM and deep NREM sleep - the stages essential for recovery, cognition, metabolism, and emotional regulation.
✴︎ Increases light sleep, which is far less restorative.
✴︎ Increases nighttime awakenings - micro-awakenings, early-morning waking, tossing and turning, and fragmented sleep.
✴︎ Acts as a diuretic - hello, 2 AM bathroom trip.
✴︎ Spikes next-day anxiety (“hangxiety”).
✴︎ Impairs cognition, decision-making, and emotional stability.

The bottom line: No, your nightcap is not helping your sleep at all.
It’s disrupting the very stages your brain and body need to function at a high level.

While eliminating alcohol completely may not be your goal, try reducing the amount and the frequency, and pay attention to how your sleep changes.

And when you’re looking for something to unwind with, try:
- herbal tea
- sparkling water
- a low-sugar mocktail

You might be surprised at how little you miss the real thing once your sleep starts to improve.

What if I told you the one thing you think you can fix on weekends… is the very thing draining your energy all week?You ...
11/14/2025

What if I told you the one thing you think you can fix on weekends… is the very thing draining your energy all week?

You probably don’t want to hear this, but you can’t “catch up” on sleep.

Most people treat their sleep like a credit card — they swipe all week and think they can pay it off later.
But sleep doesn’t work like that.

Your body runs on rhythm, not payment plans.

When you stay up late or cut sleep short routinely, you disrupt your circadian rhythm; your internal clock that regulates hormones, metabolism, mood, and energy.

That’s why you feel groggy, irritable, distracted, and constantly craving sugar or caffeine.

And here’s the truth:

Sleeping in on the weekend might make you feel slightly better…
but it does not restore the deep physiological repair you missed all week.

You can’t make up lost REM, cognitive recovery, or emotional regulation with an occasional “catch-up” morning.

This pattern; shifting your bedtime from weekday to weekend - is called social jet lag…
and your body treats it the same way it treats flying across time zones every Friday and back again Monday.

It’s one of the biggest reasons people feel tired, unmotivated, foggy, and emotionally reactive - even when they “sleep in.”

Because sleep debt isn’t just tiredness.
It’s a physiological imbalance that dulls focus, slows reaction time, and drives poor decisions.

Your brain and body don’t want compensation.
They want consistency.

So if you want more energy, better recovery, and higher performance?

Set a consistent bedtime and wake time; even on weekends - and protect your 7–9 hours like your life depends on it.

Because your energy does.
Your clarity does.
Your leadership does.

Sleep isn’t a luxury.
It’s your edge.

My sleep was awful — but I didn’t know it.I just thought life was supposed to feel that way.I didn’t realize that waking...
10/31/2025

My sleep was awful — but I didn’t know it.
I just thought life was supposed to feel that way.

I didn’t realize that waking up multiple times a night, tossing and turning, or lying awake for hours wasn’t normal.
I didn’t call it insomnia. I just called it “being busy,” “being a parent,” or “being stressed.”

I was on edge all the time — one small inconvenience away from snapping.
A car taking the spot I wanted. Toys on the couch. Papers on the counter.

I’d drag through the day, grazing, grabbing a mid-afternoon caffeine hit, and counting down the hours until 5 p.m. so I could pour a glass of wine to unwind.

But it never worked.
One glass did nothing.
Two or three took the edge off, but then I’d sleep like crap and wake up groggy, impatient, and dreaming about bedtime before noon.

My patience was gone.
My focus was shot.
But I told myself everyone felt this way.

It wasn’t stress.
It was exhaustion — deep, cellular exhaustion.

Because when you’re chronically sleep-deprived, your brain stops regulating emotions the way it’s supposed to.
The smallest things feel big.
You react faster.
You recover slower.

And it’s not because you’re broken — it’s because you’re depleted.

You don’t need more willpower.
You need more restoration.

🩶 Sleep isn’t self-care. It’s self-regulation.







Life always works in magical ways.You just have to be looking for it! Epic day deep sea fishing with the fam!
07/29/2025

Life always works in magical ways.

You just have to be looking for it!

Epic day deep sea fishing with the fam!

Taking my kid to Peet's Coffee and decided to get my puppy a puppachino and she got too into it. ...
07/23/2025

Taking my kid to Peet's Coffee and decided to get my puppy a puppachino and she got too into it.

This is the power of raising awareness around your habits, making conscious choices, and trusting the process.I'm so pro...
12/14/2024

This is the power of raising awareness around your habits, making conscious choices, and trusting the process.

I'm so proud of my client for the incredible success she is achieving and the confidence she is building in herself!

She has big plans for her future and an even bigger heart. She knew that to become the leader she was meant to be, she needed to take her health and wellness seriously.

Together, we created awareness, developed a plan of action, and established accountability to ensure consistent action and trust in the process. She is now well on her way to being healthier than ever!

She wants to show her grown girls, the world, and especially women who think their prime is behind them what is possible!

I can’t wait to continue watching her achieve her goals!

Do you want to know the secret to embodying your ideal self—the healthiest and most incredible version of you?Become pas...
12/10/2024

Do you want to know the secret to embodying your ideal self—the healthiest and most incredible version of you?

Become passionately empathetic toward your future self.

What does that even mean? Simply put, it’s about treating yourself today in a way that supports the life your ideal future self deserves.

We’re often swayed by the temptations of the present moment, making decisions that can cost us greatly in the future. This focus on instant gratification causes us to lose sight of the big picture—our future selves.

When you’re disconnected from your future self, it’s easy to get stuck in patterns that lead to long-term consequences, especially when it comes to your health. But when you take the time to connect with your future self and get clear on who you want to be and how you want to live, everything changes.

You begin to develop empathy for your future self. You start making more intentional, conscious choices because you understand the long-term impact of your actions and habits.

And as you practice this empathy, you naturally begin to embody the person you were born to be.
Healthy, vibrant, and thriving.

Are you ready to connect with your future self and become the best version of you?

That felt really good...4.25 miles before 7:30a on Saturday morning.Now off to my hair appointment!How are you spending ...
11/23/2024

That felt really good...

4.25 miles before 7:30a on Saturday morning.

Now off to my hair appointment!

How are you spending your Saturday?

You wouldn't put regular gas in your Ferrari and expect it to perform at its best, and the same goes for your body.We al...
11/21/2024

You wouldn't put regular gas in your Ferrari and expect it to perform at its best, and the same goes for your body.

We all know we need a combination of proteins, carbs, and fats to live a healthy life. But nutrition is much more than just macros. Yes, the ratio and amount do matter, but they aren't the only factors critical to health.

What we eat directly affects our mood, energy, and ability to focus and remember details. Our diet influences far more than just our weight and appearance. The connection between our brain and gut is one of the strongest in the human body. That means what you eat—including both macronutrients and vital nutrients—is key to living your healthiest, happiest life.

Diets high in refined sugars and carbs are linked to impaired brain function, worsening mood disorders, and depression. The same goes for unhealthy fats, fried foods, and baked goods. All these foods have one thing in common—they bring you down and prevent you from living your best life.

If you've been struggling with weight loss or health goals, reach out! I can guide you step by step on what to do and how to do it in a simple, yet effective way.

New hair do!
11/21/2024

New hair do!

Enjoying a long weekend in Rhode Island ! Loving the time with her and her hubby, laughing, eating, shopping, and relaxi...
11/10/2024

Enjoying a long weekend in Rhode Island !

Loving the time with her and her hubby, laughing, eating, shopping, and relaxing!

Life is good!

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San Diego, CA

Telephone

+18589253217

Website

https://calendly.com/jaime-1221/discovery

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