Got a question? Send Audrey a Text and she will answer in an episode.

You went to be on time. Maybe you were even "out" for 8 hours. So why don't you feel rested?

In this episode, Audrey explains what happens during normal sleep cycles, why sedation is not synonymous with restorative sleep, and how medications, supplements, alcohol, light exposure, caffeine, food, stress, and metabolic health may influence how you feel the following morning.

You will learn:

• What sleep architecture means and why it matters
• Why eight hours in bed may not equal eight hours of sleep
• How morning, midday, and evening light help regulate the circadian rhythm
• Why dimmer evenings are just as important as brighter days
• How caffeine can affect sleep even when you fall asleep easily
• Audrey’s updated Bulletproof Sleep Protocol
• How Audrey uses magnesium glycinate, melatonin, 5-HTP, calming herbs, and taurine
• What nighttime heat, hunger, or sudden alertness may reveal
• Why fatigue can persist even after sleep improves
• When lab patterns, nutrition, metabolic function, or total stress deserve a closer look

Download the Metabolic Scorecard:
https://autoimmunerev.kartra.com/page/tag90

Book a Root Cause Review:
https://audreychristie.com/work-with-audrey

Research and Sources

• [NHLBI: Sleep Deprivation and Deficiency](https://www.nhlbi.nih.gov/health/sleep-deprivation)
• [CDC: About Sleep](https://www.cdc.gov/sleep/about/index.html)
• [Effects of Light on Human Circadian Rhythms, Sleep, and Mood](https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/)
• [Late Wake Time Delays the Human Melatonin Rhythm](https://pmc.ncbi.nlm.nih.gov/articles/PMC3925652/)
• [Sleep Regularity and Mortality Risk](https://academic.oup.com/sleep/article/47/1/zsad253/7280269)
• [The Role of Magnesium in Sleep Health: A Systematic Review](https://pubmed.ncbi.nlm.nih.gov/35184264/)
• [Magnesium Bisglycinate and Poor Sleep: Randomized Controlled Trial](https://pubmed.ncbi.nlm.nih.gov/40918053/)
• [5-HTP: Biological Pathways, Uses, and Safety Considerations](https://pubmed.ncbi.nlm.nih.gov/33375373/)
• [Alcohol and the Sleeping Brain](https://pubmed.ncbi.nlm.nih.gov/25307588/)

This podcast is for educational purposes only and does not diagnose or treat disease or replace individualized medical care. Do not discontinue prescription medication or combine supplements with medication without consulting an appropriate professional.

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

What if your most accessible nervous-system reset required no equipment, app, supplement, or complicated routine?

In this episode of the Root Cause Revolution podcast, I’m teaching my favorite place to begin: diaphragmatic breathing. This simple breathing technique can help interrupt the immediate stress response and influence autonomic regulation, heart-rate variability, and how your body responds in the moment.

We’ll move beyond the vague instruction to “take a deep breath” and practice breathing in a way that encourages the abdomen and lower rib cage to expand without forcing an oversized breath or lifting the shoulders.

In this episode, you’ll learn:

• Why diaphragmatic breathing is different from simply taking a big breath
• How shallow, upper-chest breathing can accompany a braced or stressed state
• How to use a comfortable four-count inhale and six-count exhale
• A beginning hand position for feeling abdominal and lower-rib movement
• An advanced technique using both hands to feel the rib cage expand laterally
• Why a longer exhale should feel relaxed rather than forced
• How to combine breathing with grounding and sensory awareness outside
• Why practicing while calm makes the technique easier to use during stress
• The important difference between an immediate nervous-system reset and addressing the root causes of chronic stress

A few minutes of slow breathing may help change your current physiological state, but it cannot correct under-fueling, mineral imbalance, poor sleep, blood-sugar instability, inflammation, overtraining, or an unsustainable workload.

If your body continually returns to a stressed or depleted state, a Root Cause Review can help you connect your symptoms, health history, nutrition, lifestyle, and available labs so you have clarity about what may be contributing and where to begin.

Research mentioned:

Effects of voluntary slow breathing on heart rate and heart-rate variability

Review of the psychophysiological effects of slow breathing

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.

Got a question? Send Audrey a Text and she will answer in an episode.

There is a particular kind of frustration that happens when you are doing most things right, but your body still seems less resilient than it used to be.

You are eating intentionally. You are exercising. You are taking magnesium. You are getting outside. Maybe your sleep is even improving.

And yet, you are slower to recover from workouts. Your brain feels tired. Your shoulders stay tense. You are waking up at odd hours, reaching for more caffeine, or feeling like ordinary life requires more effort than it should.

Support the show

Resources

DOWNLOAD YOUR METABOLIC SCORECARD -->

https://autoimmunerev.kartra.com/page/tag90

Schedule Root Cause Review: https://audreychristie.com/work-with-audrey

Instagram: https://instagram.com/audrey_christie

Disclaimer Audrey is not an MD or a DVM and has never claimed to be. Audrey is an MSN, RN and earned her doctorate in traditional naturopathy. She helps humans (and horses) support their body through anti-inflammatory nutrition and lifestyle modification. This information is not meant to diagnose, treat, cure any disease and is meant to work alongside your conventional medical team. It doesn't replace conventional medical care.