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How Sleep Affects Your Health with Tanessa Shears

January 31, 202433 min read

“There's certain times during the month where it is totally normal for you to be up, or your brain decides to review your to-do list at four in the morning. I think it really allows us to bring some compassion in and be like, hey, oh, wait, this is how my body is supposed to be right now. Or here's what I can do to nurture it.” - Tanessa Shears

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How Sleep Affects Your Health with Tanessa Shears

Welcome to Imperfection in Progress, a podcast for ambitious women who are people-pleasers, perfectionists, or procrastinators. Want to feel less stress and more joy in your life? Then this is for you. I’m your host Dawn Calvinisti.

Today’s episode is a super informative talk with Tanessa Shears. Tanessa helps entrepreneurs double their energy and focus so they can make more money in their business. She works closely with business owners to eliminate brain fog and wake up well rested so they can get more done in less time, maintain consistent, stable energy throughout the day and feel better than they have in years. Tanessa is also the host of The Becoming Limitless Podcast, sharing her expertise on optimizing health and focus for business success.

You can learn more about Tanessa by visiting her website tanessashears.com

Our conversation focuses on how sleep affects our energy, our health, our focus and pretty much every other area. Tanessa gives super simple tips on how you can really assess the quality of your sleep and make changes to see noticeable results. I learned so much and I know you will too.

Here’s our conversation.

The Importance of Sleep

Episode Transcript

[00:00:00] Dawn Calvinisti: I am so excited to welcome Tanessa Shears here today. Tanessa, thank you for being on the podcast.

[00:00:05] Tanessa Shears: Hey Dawn, thanks for having me on. I've been looking forward to this.

[00:00:09] Dawn Calvinisti: It is a lot of fun to talk about topics like sleep, like energy, especially because I think as women and as women entrepreneurs, we often think that we can kind of work 24 seven and get away with, well, I'm at home or, it's not the same as being out on the road and having to travel to a job and work nine to five.

And so I can be a little less diligent with those things. So I think this is going to be an interesting topic to jump into today.

[00:00:35] Tanessa Shears: Oh, I agree. I agree. There's so much to dive into around this.

[00:00:39] Dawn Calvinisti: So tell us a little bit more about like, why is this your area? Why are these things that are important to you to discuss?

[00:00:47] Tanessa Shears: Yeah, well, I started out in 2014 as a personal trainer and I was all like, fitness, that's the thing. And then you know how naturally your interests expand and I was like, wait a second it's fitness and nutrition those are the things. But it, nothing came into clearer focus than I think I was like six weeks postpartum with my first baby.

And I was sitting there with my, my breastfeeding pillow in my lap and trying to like write a newsletter. And I was like, I've got nothing. Right? What's going on with my brain? And I was like, oh no, I'm so tired that my brain isn't functioning properly. Like I'm exhausted. I can't think clearly. My moods are all over the place.

I'm so distracted. I'm exhausted. And the last thing I wanted to do was show up to my business or show up. And work with the energy that I like. And, I really do believe that your vibe attracts the people that are in your communities. And I'm like, I don't want to show up feeling tired all the time.

Nobody wants to work with me if I'm tired. So it was while I was on that, like, with my first baby, I was like, let's dive in. And I just. Found out so many neat things about sleep. Began biohacking my sleep live on Instagram. And it wasn't long before, we get a couple of hand raisers being like, can you teach me how to fix my sleep?

And then from there, that was back in 2020. It is now like the foundation of my business because I have recognized it supports every other area of your health. It's not just like one thing to think about later. It's like the base, which we start with.

[00:02:10] Dawn Calvinisti: Yeah, I love that you just said that because I've talked about that before, but I haven't had someone on who is an expert in this area. And I'm always saying if your sleep isn't good, like, like refreshing, feeling good waking up, feeling solid throughout the full night, that type of thing. There's no way that you are functioning optimally in any area.

And so people think, oh, well, that's just in, if I'm studying or if I have to go to work or whatever, but it affects how you react to people. You said like your mood, like all of that, when you are reacting just off the cuff, because you're so tired, no relationship is good. No relationship is good.

[00:02:49] Tanessa Shears: No, and I want to be for me, I want to be patient. I want to listen. I want to feel present. I don't want to just be thinking about how tired I am. I don't want to be missing out on moments in my family's lives and my kids lives because I'm too tired to do stuff with them. Like, it goes so far beyond just our brain and how we work.

It's like how we show up in our lives and like tired is not fun,

[00:03:07] Dawn Calvinisti: Yeah. Tired is. Definitely one of those things that, and, and again, if you're a woman at any stage of life it, it, it can change, right? Like, even if you've had good sleep, hormonally, it can change. If you have baby, like you mentioned, it can change. If your perimenopausal can change or your menopausal, it changes.

There really is no, I would say for most women that I speak to, there's really no consistency as far as what our sleep looks like. Like, oh, I had just always slept well my entire life and it's never changed.

[00:03:36] Tanessa Shears: And you know what, what's interesting is I don't even think like for those of us that have an active cycle, so many of us don't even realize that sleep is not the same throughout a month. And we just think, ah, I'm sleeping terribly right now, something must be wrong. Where there's certain times during the month where it is totally normal for you to be up, or your brain decides to review your to do list at four in the morning.

Like, I think it really allows us to bring some compassion in and be like, hey, oh, wait, this is how my body is supposed to be right now. Or here's what I can do to nurture it. I found it introduces compassion when you are more aware of where you should be in your life season or, or life cycle.

[00:04:12] Dawn Calvinisti: Yeah, can we talk a bit more about that? Like, what is normal in a cycle? Because I think a lot of times, you're right, we just say, oh, like, I'm just not sleeping good right now. I don't know why I'm like this right now. And reality, as women, if you're in your cycle, it, it changes all kinds of things, hormonally, including sleep.

So can we, can we talk about what that looks like?

[00:04:32] Tanessa Shears: Yeah, yeah. So at the beginning of your cycle, let's call day one the first day of your period, let's just say, and from there, sleep, it depends on these first couple days. Sometimes people have a rough time of it, sometimes not, but what you'll start noticing is over that first half of the cycle up, even up towards day 20, you're going to find better sleep.

You're going to find better energy. You're going to feel really clear. You're going to feel motivated. You're going to be able to take on the world. You open up all of these projects and you're generally sleeping pretty well. Blood sugar is fine. which is key to getting good sleep and your body temperature is stable.

Also good to getting good sleep. But what happens is when we kind of crest over that day, 15 to 20 mark, we get some drop offs in a hormone called estrogen and then a peak in a hormone called progesterone. And basically what this means is progesterone helps us control our sleepiness and our temperature.

And so all of a sudden you find. You're waking up and you're sweatier than usual. And when your body is hot, it's very hard to stay asleep. And so this is normal. And then in that last half of the cycle, women produce more cortisol than the first half. And so we are naturally more stressed out. It is, of course, if we're waking up hot, then our brains are going to be more stressed out.

And so we start looking at like, okay, so in that last 10 days, I'm always like to myself, I'm like, it's okay. I'm going to get about an hour less of sleep per night. Not because I'm not trying. But then we start doing things like allowing a bit more sleep time, taking some of the big stuff off our schedule to kind of help us really adjust to the energy and where our body is at at the time of the month.

[00:06:00] Dawn Calvinisti: I like that We're making this like a normal situation because I think a lot of times we can really, you're right, like we just kind of bash ourselves when we aren't sleeping well or we're not taking enough care or whatever. And sometimes it's just how it is. And so we can kind of work around that in, in your opinion, how do you work with things like, okay, so if I'm not getting as much sleep.

Do you, can you nap? Should you not nap? Is it better to just, kind of just get through it and be a little more gentle with yourself? Maybe don't schedule as many things. What, what do we do?

[00:06:33] Tanessa Shears: One of my favorite conversations to have is looking at root problem versus symptom. Now I am. All for a nap. I have a couple guidelines. I always like to think they're kind of like a power up in the middle of the day. So if you have them, keep them 20 minutes or less if you want to be more alert after.

You don't want to have them too close to bed because that can disrupt your ability to fall asleep at night. So keeping them 20 minutes, keeping them usually before 3 p. m., they're not a problem. Not everyone loves to nap, but the people that do find them very effective. So I love a nap, but at the same time, if it is.

Acting as a bandaid on a symptom instead of addressing the root problem and where we come back to this root problem of not getting enough sleep. Nine out of ten times in the conversations I have with clients, it goes something like this. Well, I was going to go to bed, but then I had to get a little more work done, or I had to get the kitchen clean, or I just had to check the to do list, or I had to do this because I didn't get enough done today.

And it is this, this, this self worth tied in with productivity, with I'm not enough, I didn't get enough done. And so we're pushing, staying up later and later and later, trying to get stuff done at the expense of our sleep. Not really recognizing how much sleep does for our brain to keep us productive and efficient during the day.

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[00:07:42] Dawn Calvinisti: Yeah. And I mean, often when we're in that stage, and for all of you who are listening, if you identify as a people pleaser or a perfectionist or a procrastinator, I mean, you have said these things. You have, you have said, I just needed to stay up a little later for whatever reason. But when we do things like that I think sometimes the reality is we don't realize it.

That putting things off in this situation for, for my, my procrastinators. This is actually one of those times when I say to you, like, this is a good thing. This is your body telling you to reassess and actually decide to do it later. And so that's not a bad thing to procrastinate in these situations.

On the other hand, It's also important to recognize that when we do put things off, those things are going to be there anyway. Like laundry is never done. It's for the rest of our lives. So is it really that horrible if you don't do it till tomorrow morning or in the afternoon or whatever? So it is interesting.

The reasons that we give ourselves like that has to has to be done today and therefore sleep goes out the window.

[00:08:40] Tanessa Shears: Right. And then the other part of the conversation that I like to ask is, Okay, well, we've all been tired before. How was your creativity? How much extra time did it take you to get stuff done because you were distracted or multitasking or you couldn't write fluidly if you had to write like if what if what if you had four hours of stuff to do, but it took you five hours?

But if you had been well slept, and you had been able to focus, and you had the energy you needed, what if it had taken you the four hours, and then you get that hour back? So we often think like, oh, I'm gaining an extra hour of productivity, but I think you're just stealing it from tomorrow. And the whole day ends up feeling a lot worse, and so I always like to look at like, if we can make sleep that foundation, our brains work better, we show up more efficient, sharp, focused, clear, everything else feels better, easier, more enjoyable.

And I like living like that.

[00:09:30] Dawn Calvinisti: Yeah. Yeah. So another question I have for you, because I hear this a lot is, but, but I sleep pretty good. So The reality is, when I have conversations with people and the things that they're complaining about, often for me, those are symptoms of sleep. So, can you tell us a little bit about, like, what is good sleep?

And also, what do we do to recognize some of those symptoms so that we realize, Ah, maybe I'm not sleeping real good.

[00:09:57] Tanessa Shears: I love when people say to me my sleep is fine because I love to go just, I love curiosity. I'm always like, how do you know? And they're like, well, I get into bed at 11 and I wake up at six and that's seven hours. That's seven hours of sleep. That's the minimum. That's how I know. And I'm like, I'm curious.

Have you ever put on a wearable tracker to actually find that out? And what we don't recognize is that when our brains are under prolonged sleep deprivation and sleep deprivation includes. Six, six and a half hours a night of sleep. That is considered sleep deprivation. When you accumulate day after day after day over time, your brain stops becoming aware of the level of cognitive decline you are experiencing.

It doesn't recognize that you're thinking slower. It doesn't recognize that you're more distracted. You're more moody. It's called baseline resetting. You actually reset your baseline experience for what the world feels like. And you're like, it's fine. Well, of course it feels fine. It's because your brain is downregulated what it expects to feel.

And so one of the easiest things that you can do is know and understand the difference between sleep opportunity. And time of sleep. Now, one of the things that I do with my clients is I have them all wear Oura rings. It is a type of wearable tracker. And I look at their data and I'm able to see a lot of things about how they sleep.

And I've looked at a lot of sleep data. The average person is awake between about an hour 15 to an hour and a half every night. This includes time to fall asleep. If your kids wake you up in the middle of night, if you woke up because you were sweating because you're at a funny part of your cycle, or, you woke up really early and that's that morning time.

This. adds up. Now, if you're saying to me, I'm in bed at 11 and I wake up at six, seven hours, I'm good. Let's just, let's take an hour 15 off of that. If you're just the average person, now you're at five hours, 45, maybe six hours of sleep, but you've baseline reset. And you're like, my sleep is fine. Do you see the cycle we get into?

So unless, unless you have some way of actually knowing. If you're experiencing daytime energy crashes, hunger, cravings, you're feeling low motivation, low energy, if you're feeling like your hormones are out of whack, you're experiencing exaggerated PMS symptoms, all of these things you could start asking, but am I really getting enough sleep?

[00:12:05] Dawn Calvinisti: So it is really interesting, because all of those things you're listing, like, that's a large part of our lives that it's affecting, and even for many of us, we're, we're high productivity, highly motivated women who want to get things done. And so I could totally see how this is like, In one hand, like, we're like, ding, ding, ding, ding, we should pay more attention, and then the other hand is like, oh no, I've got to take time out of my day to do this.

[00:12:33] Tanessa Shears: Right? I think it's just really under understanding that it's not taking time, it's giving yourself time back because you're really losing it somewhere else in the day, whether it is in the quality of your relationships. Because you're frustrated and impatient, whether it is in your actual time because you're distracted.

And so I think it's really looking at, maybe we're pulling out of the hustle culture a little bit. Maybe, maybe if you like that, maybe it's hustle while you work, and then when work is done, no more hustle. That is that time that you get to recharge and reboot, right?

[00:13:02] Dawn Calvinisti: Yeah, yeah, for sure. Can you tell us a little more about the, the idea of like our blood sugar, you were saying at night, our blood sugar and our temperature, because that's really interesting too, and, and I think that's something that we can talk about, like, what do we do in order to help with all of that as well.

[00:13:17] Tanessa Shears: Yeah, well, there's three main reasons that you'll be waking up repeatedly in the middle of the night. I mean, there's a lot, but the three main reasons are if your blood sugar is out of balance. And so some of us hear blood sugar and we're like, I don't have diabetes. I'm fine. We all have blood sugar and different foods affect it.

So that's number one. Number two is if your stress levels are high, that will naturally be waking up in the middle of the night. And temperature. That's a huge one that'll wake you up. So if we're going back to blood sugar, We have a hormone in our body called insulin, and insulin's job is to take the blood sugar out of your blood, and to store it in your tissues, your fat cells, your liver, your muscle cells.

Now insulin doesn't do a very good job in the evening compared to the morning. So what happens is we eat these big dinners and if you think about a lot of our dinners in our culture it's like pasta and burgers and french fries and it's a lot of carb dense foods. Now I love carbohydrates but if it's affecting my sleep I want to find that sweet spot for me and often I find if we are eating too much too close to bed, we will be waking up at night.

And here's what that looks like. If you're eating within a three hour point from bed. So if you go to bed at 10, if you're eating past seven, there is a higher likelihood that this will be disrupting your sleep because your body's still digesting. Now, on top of that, if you decide to do like a 9 PM ice cream or popcorn or something that has plenty of sugar or carbs in it, That blood sugar spike is going to cause irritability is going to cause temperature changes during the night is going to be causing your body to potentially go low blood sugar with the spike.

So there's so many ways it can affect you. But the simplest way is like, if you're eating right before bed, move it back by 30 minutes, keep doing that until you get to the three hour mark. This has more things that almost anything else had an impact on sleep with the clients I've worked with is just moving dinner.

So simple.

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[00:15:06] Dawn Calvinisti: Wow, it's pretty interesting to think like, really, we have the ability to affect our sleep actually really easily. Right. But it's the it's the whole perception that we have, again, mindset always comes back in. But the mindset of, losing as opposed to gaining the mindset of, I have to.

then change these things in order to have that. But they are really simple steps. And the other area that I was curious about, because you, you mentioned this kind of in passing, but cravings, right? Like that we want to reach for those foods maybe that aren't best for us. And again, because we're talking this month about health, taking care of ourselves, and we're not, we're not talking about diet, we're talking about making good choices.

And so this is another one where it can affect our weight and our health because of what we're choosing also. Yeah.

[00:15:55] Tanessa Shears: Yeah. Yeah. When you get fragmented sleep. So that means you're up a couple times during the night or you do not get enough sleep. 20 to 40 percent is how much that hormone we're talking about. Insulin. It's job is to keep blood sugar low and keep think low blood sugar means. stable energy stable, clear thinking, low inflammation.

This is good, right? When we're waking up at night, it disrupts insulin. And so all day you are hungrier and you get more cravings. So this is why I say sleep is at the foundation of everything. Because if we want to go and let's say clean up some of the way we're eating, or we want to, skip the desserts for a change, this is going to be harder.

If you have fragmented sleep, it's the same thing. Like if you wake up in the morning and you're exhausted, what are the chances you're going to miss your workout? So sleep makes everything else easier. I find without solid sleep in place, everything is just like pushing a boulder up the hill. You get a little bit of the way there and it rolls back down.

So if we get sleep in play, everything else just becomes so much smoother.

[00:16:52] Dawn Calvinisti: What are other areas that you see that sleep affects or that you see most commonly when people come to you?

[00:16:58] Tanessa Shears: Like you mean like what, what poor sleep affects or what affects poor sleep?

[00:17:03] Dawn Calvinisti: Maybe, maybe both. We could, we could cover both ends.

[00:17:07] Tanessa Shears: Yeah. So one of the. Things I find that affects sleep the most, especially in the community that I work with, which is majorly entrepreneurs, is this inkling to tap back into work after we have decided to shut down for the night. Like I have, I've had several clients where I can just look at their sleep data when they come in for a session.

And I'm like, Ah, so this night, this night, and this night, you were working after shutdown. She's like, how could you tell? And I was like, well, because your sleep was disrupted. Look how many times you woke up. Look, your quality was poor, right? So that really has an effect, because if you think about it, like, what we don't do is give our brain time to wind down.

We like to do this. We're on the freeway. That's how fast we're thinking, all the stuff going on. And then, It's like we have to park our car in our driveway after getting off the freeway. There's just no transition. If the driveway is sleep and the freeway is us thinking and going all day, like where's that transition?

And I think building in that transition, like if you were to drive on the freeway, you get off the off ramp, you get on the highway, then you get on the side streets, and then you pull up to your driveway. You see how the car slows down?

We've got to actually stay asleep during the night. And we talked about that piece with cortisol. Now, as far as what else sleep can affect a lot of it is our problem solving skills and our ability to think creatively. And I mean, in my field where I'm creating content, I'm coming up with new ways to help people.

I'm always trying to find new ways to get better results. My business is dependent on my ability to solve problems and solve big problems and solve them in unique ways. And if I can't tap into that, it's going to affect my business. So I always think like, it's not my programs and it's not the work that I do that is the asset in my business.

It is my brain. It is the best asset in my business. And without it, I don't have a business. And so I prioritize my brain's health. And energy above everything else going on because I know that that is the downstream effect. My business is the downstream effect of my brain,

[00:19:00] Dawn Calvinisti: This is awesome. I think that's the point that I, I love maybe the most is the fact that we really we need to prioritize our brain. We need to understand that our brain, our ability to create, our ability to process and get things out there and come up with solutions. That is the moneymaker. And if we're not taking care of it, like we are doing such a disservice to what could be right.

All the all the things that could be in our business.

[00:19:27] Tanessa Shears: right? And I think we owe it to ourselves to be the experimenter on ourselves and the scientist of ourselves. Because like, I think that, I mean, I just had it happen last week. I ended up getting a migraine. And I couldn't work. Like, it doesn't matter what you have lined up in your day if you are sick, if you are ill, if you have, headaches that are plaguing you daily.

And I lost the entire afternoon of work. Now, of course, I'm down the rabbit hole being like, let's go. Let's figure this out. Because that's the fun thing is like taking on that personal responsibility for that. I love that. We have the power to change our health. I don't want to wait until my back is up against a wall to do something about it.

[00:20:05] Dawn Calvinisti: Yeah, exactly. So that's the exciting thing is, if if you think as you're listening to this, like, I have these kind of symptoms, or I do struggle with this, or this is what my day is looking like, it sounds like it might be sleep issues. Yeah, exactly. You can make a change now. Like, you don't have to wait.

This isn't even something that you necessarily have to go to a professional. You can definitely talk to people. You can connect in with Tanessa. But the reality is, this is something that in, like, today, you can start making changes. Yes.

[00:20:34] Tanessa Shears: Yeah, and it's free and you're doing it anyways, so why not make it a little bit better? It doesn't have to be, remember I said the mindset of the experimenter? What one thing could you do now, and then in two weeks? What then thing could you layer in it could be just something as easy as 15 minutes earlier to bed.

It could be that simple

[00:20:53] Dawn Calvinisti: The other thing I want to ask you a little bit about, and we've talked about energy and we know sleep affects it, but often what I hear from the women that I deal with is, I have that mid afternoon slump where I'm exhausted. And from what you're saying, like we don't want to be taking a three o'clock nap or a four o'clock nap, but often this again, it comes back to blood sugar and so on.

But is there also a connection to our sleep and this time of day at all?

[00:21:20] Tanessa Shears: Yeah, I mean it could be see the thing is if you don't get if you're not getting enough sleep You're gonna need to make it up somewhere your energy won't be just sustained throughout the day But when it comes to that afternoon energy crash, there are two other culprits that we might want to consider you identified blood sugar 100 percent as one of them meaning if you're having like honestly like a carb heavy lunch, you're going to get that post meal crash.

That's totally to be expected. The other two things we need to consider are stress and caffeine. So caffeine can kind of be a one, two hit here. If you're getting up in the morning, empty stomach going straight to a cup of coffee, there's two problems with that. Number one is it's going to be directly correlated to that afternoon energy crash.

It's to do with the neurotransmitter in your brain. But the second thing is coffee on an empty stomach actually increases the hormone cortisol for that. And it stresses us out, right? But the problem is is when your body is under excess cortisol, you know what happens? It increases blood sugar. So now, not only have we disrupted the afternoon energy with a cup of coffee first thing, but it was on an empty stomach, and now we have a cortisol spike, and the cortisol spike is spiking blood sugar, and then we have a high carb lunch, and then we crash.

So, simple thing to do, have your coffee with food, wait at least an hour and a half after you wake up to have it, and then make sure there's at least a source of protein and fat with your lunch, and it's not just carbohydrates like bread, bagels, pasta, that kind of stuff.

[00:22:43] Dawn Calvinisti: Thank you for this tip, because that's just so tangible and easy to do. Again, like, if you're listening to this and you need to go back and re listen so that you can write some of this down, maybe you're not in a place where you can do that, do it. Like, these are good tips. And if you have friends that are struggling with this, share the episode.

I mean, this is how we can help each other, right, as women, to really improve our lives. And not just our lives. Like, remember, We're teaching this down to the next generation as well. And I think that is a valuable lesson to be able to learn and help them to get good sleep, help them to understand the value that they need to put on sleep and caring for their brain and their body.

So Tanessa, if people want to connect with you, what's the best place to find you?

[00:23:23] Tanessa Shears: Yeah, if you like social media, I'm on Tin I'm on Instagram at Tanessa Shears. But if you're just like, okay, I want a bit more of a deep dive, I have... I call it my playbook. It's 12 ways to biohack your energy. Everyone is a deep dive on something that will help your energy. And it's attached to one of my podcast episodes that does a full implementation rundown.

So you're not confused at all. If that's something, if you're struggling with your energy, you want more productive mornings, that playbook, 12 ways to biohack your energy is going to be the resource for you. And that's on my website, tanessashears.com little freebies tab at the top biohacking playbook is what you're looking for,

[00:23:58] Dawn Calvinisti: Perfect. I'll put that link in the show notes as well, plus all of the contact info for Tanessa so you can get a hold of her and be a part of her community. The last thing I want to ask you, and I ask every single person that comes on the show, is of the three P's, which are people pleasing, perfectionism, and procrastination, what one do you tend to go to?

[00:24:18] Tanessa Shears: I think it's a split between two. I think perfectionism comes in a little bit, and I think that's mostly with my house. I like a clean house, but I also have what you talked about the laundry sitting at the end of the bed forever. But the procrastination is one that can kind of sneak up a little bit, especially like if there is a I, I already know the task in my head, the one that I keep moving down the line.

It's the one that, you should be doing. It's the highest value. And that's something I'm always working on too, is looking at, okay, what is going on here? What's the driver? So I would say when it comes to business, it's a little precaution. When it comes to my house, a little bit of perfection.

[00:24:54] Dawn Calvinisti: I love that. I mean, I think a lot of us have two or all three of them in some, some areas of our lives, right? Like we're all women that are learning and growing. None of us are perfect. And that's the thing to recognize, whether you are listening to this or whether you are a guest on the show, we have a lot in common.

And so, we're, we're growing together and that's super important. Thank you so much, Vanessa, for being here. If there is one more thing that you could share today, what would you like to tell the listeners?

[00:25:22] Tanessa Shears: I would just open your mind and consider what life might feel like if your brain was performing at 90 percent as opposed to maybe the 60 to 70 percent it is now. What would be possible with your time, your energy, maybe your business, your family, like just really consider what life would feel like if you have the energy you needed to do the stuff you want to do.

And if it is inspiring to you. That's your call to take action on it.

[00:25:47] Dawn Calvinisti: I so appreciate everything you shared today. Thank you so, so much for being here.

[00:25:52] Tanessa Shears: Thank you. 

[DAWN CALVINISTI]

Thanks for listening to today's show. If you found value in what you heard, please share it with a friend and rate and review us on whatever platform you listen on. It really helps get us out to other women who could benefit from listening. 

Check out our show notes for details from the show and to connect with me or our guests. Want to continue the conversation? My website is www.pursueprogress.com or DM me @pursueprogresswithdawn on Instagram. 

Until next week, pursue progress no matter how imperfectly.


Links from this episode:

CONNECT WITH DAWN:

Website: https://www.pursueprogress.com

Instagram: https://www.instagram.com/pursueprogresswithdawn.com

Imperfection in Progress Podcast: https://www.pursueprogress.com/podcast

Imperfection in Progress Membership: https://www.pursueprogress.com/imperfectioninprogressmembership

CONNECT WITH TANESSA:

Website: https://tanessashears.com/

Instagram: https://www.instagram.com/tanessashears/

Podcast:  https://tanessashears.com/podcast

Free Gift: 12 Ways to Biohack Your Energy

Link to Free Gift: https://tanessashears.com/energy

OTHER RESOURCES MENTIONED IN THIS PODCAST:

Umbrella Virtual Solutions: https://www.umbrellavs.com

Book Your Free 30 Minute Strategy Call with the host, Dawn Calvinisti: https://link.theviphub.ca/widget/bookings/dawncalvinisti/strategy

Coming from a background of natural health Dawn has owned multiple businesses as a doula, a childbirth educator, a homeopath and eventually an essential oil based network marketing business.

Dawn spent 7 years building this business to multiple six-figures and reached the top 3% of leaders in just under 3 years.

As a recovering people-pleaser, perfectionist and procrastinator herself, Dawn created online  summits for women who want to move away from these 3 P’s and find more joy and less stress in life.

She has spoken internationally on multiple podcasts and online summits to inspire women to put themselves on their to-do list without apology. To bring her message to even more women, she launched her podcast “Imperfection in Progress” in January 2023 with a membership site to create community and provide accountability.

Dawn Calvinisti

Coming from a background of natural health Dawn has owned multiple businesses as a doula, a childbirth educator, a homeopath and eventually an essential oil based network marketing business. Dawn spent 7 years building this business to multiple six-figures and reached the top 3% of leaders in just under 3 years. As a recovering people-pleaser, perfectionist and procrastinator herself, Dawn created online summits for women who want to move away from these 3 P’s and find more joy and less stress in life. She has spoken internationally on multiple podcasts and online summits to inspire women to put themselves on their to-do list without apology. To bring her message to even more women, she launched her podcast “Imperfection in Progress” in January 2023 with a membership site to create community and provide accountability.

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How Sleep Affects Your Health with Tanessa Shears

January 31, 202433 min read

“There's certain times during the month where it is totally normal for you to be up, or your brain decides to review your to-do list at four in the morning. I think it really allows us to bring some compassion in and be like, hey, oh, wait, this is how my body is supposed to be right now. Or here's what I can do to nurture it.” - Tanessa Shears

CLICK HERE FOR FULL EPISODE

How Sleep Affects Your Health with Tanessa Shears

Welcome to Imperfection in Progress, a podcast for ambitious women who are people-pleasers, perfectionists, or procrastinators. Want to feel less stress and more joy in your life? Then this is for you. I’m your host Dawn Calvinisti.

Today’s episode is a super informative talk with Tanessa Shears. Tanessa helps entrepreneurs double their energy and focus so they can make more money in their business. She works closely with business owners to eliminate brain fog and wake up well rested so they can get more done in less time, maintain consistent, stable energy throughout the day and feel better than they have in years. Tanessa is also the host of The Becoming Limitless Podcast, sharing her expertise on optimizing health and focus for business success.

You can learn more about Tanessa by visiting her website tanessashears.com

Our conversation focuses on how sleep affects our energy, our health, our focus and pretty much every other area. Tanessa gives super simple tips on how you can really assess the quality of your sleep and make changes to see noticeable results. I learned so much and I know you will too.

Here’s our conversation.

The Importance of Sleep

Episode Transcript

[00:00:00] Dawn Calvinisti: I am so excited to welcome Tanessa Shears here today. Tanessa, thank you for being on the podcast.

[00:00:05] Tanessa Shears: Hey Dawn, thanks for having me on. I've been looking forward to this.

[00:00:09] Dawn Calvinisti: It is a lot of fun to talk about topics like sleep, like energy, especially because I think as women and as women entrepreneurs, we often think that we can kind of work 24 seven and get away with, well, I'm at home or, it's not the same as being out on the road and having to travel to a job and work nine to five.

And so I can be a little less diligent with those things. So I think this is going to be an interesting topic to jump into today.

[00:00:35] Tanessa Shears: Oh, I agree. I agree. There's so much to dive into around this.

[00:00:39] Dawn Calvinisti: So tell us a little bit more about like, why is this your area? Why are these things that are important to you to discuss?

[00:00:47] Tanessa Shears: Yeah, well, I started out in 2014 as a personal trainer and I was all like, fitness, that's the thing. And then you know how naturally your interests expand and I was like, wait a second it's fitness and nutrition those are the things. But it, nothing came into clearer focus than I think I was like six weeks postpartum with my first baby.

And I was sitting there with my, my breastfeeding pillow in my lap and trying to like write a newsletter. And I was like, I've got nothing. Right? What's going on with my brain? And I was like, oh no, I'm so tired that my brain isn't functioning properly. Like I'm exhausted. I can't think clearly. My moods are all over the place.

I'm so distracted. I'm exhausted. And the last thing I wanted to do was show up to my business or show up. And work with the energy that I like. And, I really do believe that your vibe attracts the people that are in your communities. And I'm like, I don't want to show up feeling tired all the time.

Nobody wants to work with me if I'm tired. So it was while I was on that, like, with my first baby, I was like, let's dive in. And I just. Found out so many neat things about sleep. Began biohacking my sleep live on Instagram. And it wasn't long before, we get a couple of hand raisers being like, can you teach me how to fix my sleep?

And then from there, that was back in 2020. It is now like the foundation of my business because I have recognized it supports every other area of your health. It's not just like one thing to think about later. It's like the base, which we start with.

[00:02:10] Dawn Calvinisti: Yeah, I love that you just said that because I've talked about that before, but I haven't had someone on who is an expert in this area. And I'm always saying if your sleep isn't good, like, like refreshing, feeling good waking up, feeling solid throughout the full night, that type of thing. There's no way that you are functioning optimally in any area.

And so people think, oh, well, that's just in, if I'm studying or if I have to go to work or whatever, but it affects how you react to people. You said like your mood, like all of that, when you are reacting just off the cuff, because you're so tired, no relationship is good. No relationship is good.

[00:02:49] Tanessa Shears: No, and I want to be for me, I want to be patient. I want to listen. I want to feel present. I don't want to just be thinking about how tired I am. I don't want to be missing out on moments in my family's lives and my kids lives because I'm too tired to do stuff with them. Like, it goes so far beyond just our brain and how we work.

It's like how we show up in our lives and like tired is not fun,

[00:03:07] Dawn Calvinisti: Yeah. Tired is. Definitely one of those things that, and, and again, if you're a woman at any stage of life it, it, it can change, right? Like, even if you've had good sleep, hormonally, it can change. If you have baby, like you mentioned, it can change. If your perimenopausal can change or your menopausal, it changes.

There really is no, I would say for most women that I speak to, there's really no consistency as far as what our sleep looks like. Like, oh, I had just always slept well my entire life and it's never changed.

[00:03:36] Tanessa Shears: And you know what, what's interesting is I don't even think like for those of us that have an active cycle, so many of us don't even realize that sleep is not the same throughout a month. And we just think, ah, I'm sleeping terribly right now, something must be wrong. Where there's certain times during the month where it is totally normal for you to be up, or your brain decides to review your to do list at four in the morning.

Like, I think it really allows us to bring some compassion in and be like, hey, oh, wait, this is how my body is supposed to be right now. Or here's what I can do to nurture it. I found it introduces compassion when you are more aware of where you should be in your life season or, or life cycle.

[00:04:12] Dawn Calvinisti: Yeah, can we talk a bit more about that? Like, what is normal in a cycle? Because I think a lot of times, you're right, we just say, oh, like, I'm just not sleeping good right now. I don't know why I'm like this right now. And reality, as women, if you're in your cycle, it, it changes all kinds of things, hormonally, including sleep.

So can we, can we talk about what that looks like?

[00:04:32] Tanessa Shears: Yeah, yeah. So at the beginning of your cycle, let's call day one the first day of your period, let's just say, and from there, sleep, it depends on these first couple days. Sometimes people have a rough time of it, sometimes not, but what you'll start noticing is over that first half of the cycle up, even up towards day 20, you're going to find better sleep.

You're going to find better energy. You're going to feel really clear. You're going to feel motivated. You're going to be able to take on the world. You open up all of these projects and you're generally sleeping pretty well. Blood sugar is fine. which is key to getting good sleep and your body temperature is stable.

Also good to getting good sleep. But what happens is when we kind of crest over that day, 15 to 20 mark, we get some drop offs in a hormone called estrogen and then a peak in a hormone called progesterone. And basically what this means is progesterone helps us control our sleepiness and our temperature.

And so all of a sudden you find. You're waking up and you're sweatier than usual. And when your body is hot, it's very hard to stay asleep. And so this is normal. And then in that last half of the cycle, women produce more cortisol than the first half. And so we are naturally more stressed out. It is, of course, if we're waking up hot, then our brains are going to be more stressed out.

And so we start looking at like, okay, so in that last 10 days, I'm always like to myself, I'm like, it's okay. I'm going to get about an hour less of sleep per night. Not because I'm not trying. But then we start doing things like allowing a bit more sleep time, taking some of the big stuff off our schedule to kind of help us really adjust to the energy and where our body is at at the time of the month.

[00:06:00] Dawn Calvinisti: I like that We're making this like a normal situation because I think a lot of times we can really, you're right, like we just kind of bash ourselves when we aren't sleeping well or we're not taking enough care or whatever. And sometimes it's just how it is. And so we can kind of work around that in, in your opinion, how do you work with things like, okay, so if I'm not getting as much sleep.

Do you, can you nap? Should you not nap? Is it better to just, kind of just get through it and be a little more gentle with yourself? Maybe don't schedule as many things. What, what do we do?

[00:06:33] Tanessa Shears: One of my favorite conversations to have is looking at root problem versus symptom. Now I am. All for a nap. I have a couple guidelines. I always like to think they're kind of like a power up in the middle of the day. So if you have them, keep them 20 minutes or less if you want to be more alert after.

You don't want to have them too close to bed because that can disrupt your ability to fall asleep at night. So keeping them 20 minutes, keeping them usually before 3 p. m., they're not a problem. Not everyone loves to nap, but the people that do find them very effective. So I love a nap, but at the same time, if it is.

Acting as a bandaid on a symptom instead of addressing the root problem and where we come back to this root problem of not getting enough sleep. Nine out of ten times in the conversations I have with clients, it goes something like this. Well, I was going to go to bed, but then I had to get a little more work done, or I had to get the kitchen clean, or I just had to check the to do list, or I had to do this because I didn't get enough done today.

And it is this, this, this self worth tied in with productivity, with I'm not enough, I didn't get enough done. And so we're pushing, staying up later and later and later, trying to get stuff done at the expense of our sleep. Not really recognizing how much sleep does for our brain to keep us productive and efficient during the day.

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[00:07:42] Dawn Calvinisti: Yeah. And I mean, often when we're in that stage, and for all of you who are listening, if you identify as a people pleaser or a perfectionist or a procrastinator, I mean, you have said these things. You have, you have said, I just needed to stay up a little later for whatever reason. But when we do things like that I think sometimes the reality is we don't realize it.

That putting things off in this situation for, for my, my procrastinators. This is actually one of those times when I say to you, like, this is a good thing. This is your body telling you to reassess and actually decide to do it later. And so that's not a bad thing to procrastinate in these situations.

On the other hand, It's also important to recognize that when we do put things off, those things are going to be there anyway. Like laundry is never done. It's for the rest of our lives. So is it really that horrible if you don't do it till tomorrow morning or in the afternoon or whatever? So it is interesting.

The reasons that we give ourselves like that has to has to be done today and therefore sleep goes out the window.

[00:08:40] Tanessa Shears: Right. And then the other part of the conversation that I like to ask is, Okay, well, we've all been tired before. How was your creativity? How much extra time did it take you to get stuff done because you were distracted or multitasking or you couldn't write fluidly if you had to write like if what if what if you had four hours of stuff to do, but it took you five hours?

But if you had been well slept, and you had been able to focus, and you had the energy you needed, what if it had taken you the four hours, and then you get that hour back? So we often think like, oh, I'm gaining an extra hour of productivity, but I think you're just stealing it from tomorrow. And the whole day ends up feeling a lot worse, and so I always like to look at like, if we can make sleep that foundation, our brains work better, we show up more efficient, sharp, focused, clear, everything else feels better, easier, more enjoyable.

And I like living like that.

[00:09:30] Dawn Calvinisti: Yeah. Yeah. So another question I have for you, because I hear this a lot is, but, but I sleep pretty good. So The reality is, when I have conversations with people and the things that they're complaining about, often for me, those are symptoms of sleep. So, can you tell us a little bit about, like, what is good sleep?

And also, what do we do to recognize some of those symptoms so that we realize, Ah, maybe I'm not sleeping real good.

[00:09:57] Tanessa Shears: I love when people say to me my sleep is fine because I love to go just, I love curiosity. I'm always like, how do you know? And they're like, well, I get into bed at 11 and I wake up at six and that's seven hours. That's seven hours of sleep. That's the minimum. That's how I know. And I'm like, I'm curious.

Have you ever put on a wearable tracker to actually find that out? And what we don't recognize is that when our brains are under prolonged sleep deprivation and sleep deprivation includes. Six, six and a half hours a night of sleep. That is considered sleep deprivation. When you accumulate day after day after day over time, your brain stops becoming aware of the level of cognitive decline you are experiencing.

It doesn't recognize that you're thinking slower. It doesn't recognize that you're more distracted. You're more moody. It's called baseline resetting. You actually reset your baseline experience for what the world feels like. And you're like, it's fine. Well, of course it feels fine. It's because your brain is downregulated what it expects to feel.

And so one of the easiest things that you can do is know and understand the difference between sleep opportunity. And time of sleep. Now, one of the things that I do with my clients is I have them all wear Oura rings. It is a type of wearable tracker. And I look at their data and I'm able to see a lot of things about how they sleep.

And I've looked at a lot of sleep data. The average person is awake between about an hour 15 to an hour and a half every night. This includes time to fall asleep. If your kids wake you up in the middle of night, if you woke up because you were sweating because you're at a funny part of your cycle, or, you woke up really early and that's that morning time.

This. adds up. Now, if you're saying to me, I'm in bed at 11 and I wake up at six, seven hours, I'm good. Let's just, let's take an hour 15 off of that. If you're just the average person, now you're at five hours, 45, maybe six hours of sleep, but you've baseline reset. And you're like, my sleep is fine. Do you see the cycle we get into?

So unless, unless you have some way of actually knowing. If you're experiencing daytime energy crashes, hunger, cravings, you're feeling low motivation, low energy, if you're feeling like your hormones are out of whack, you're experiencing exaggerated PMS symptoms, all of these things you could start asking, but am I really getting enough sleep?

[00:12:05] Dawn Calvinisti: So it is really interesting, because all of those things you're listing, like, that's a large part of our lives that it's affecting, and even for many of us, we're, we're high productivity, highly motivated women who want to get things done. And so I could totally see how this is like, In one hand, like, we're like, ding, ding, ding, ding, we should pay more attention, and then the other hand is like, oh no, I've got to take time out of my day to do this.

[00:12:33] Tanessa Shears: Right? I think it's just really under understanding that it's not taking time, it's giving yourself time back because you're really losing it somewhere else in the day, whether it is in the quality of your relationships. Because you're frustrated and impatient, whether it is in your actual time because you're distracted.

And so I think it's really looking at, maybe we're pulling out of the hustle culture a little bit. Maybe, maybe if you like that, maybe it's hustle while you work, and then when work is done, no more hustle. That is that time that you get to recharge and reboot, right?

[00:13:02] Dawn Calvinisti: Yeah, yeah, for sure. Can you tell us a little more about the, the idea of like our blood sugar, you were saying at night, our blood sugar and our temperature, because that's really interesting too, and, and I think that's something that we can talk about, like, what do we do in order to help with all of that as well.

[00:13:17] Tanessa Shears: Yeah, well, there's three main reasons that you'll be waking up repeatedly in the middle of the night. I mean, there's a lot, but the three main reasons are if your blood sugar is out of balance. And so some of us hear blood sugar and we're like, I don't have diabetes. I'm fine. We all have blood sugar and different foods affect it.

So that's number one. Number two is if your stress levels are high, that will naturally be waking up in the middle of the night. And temperature. That's a huge one that'll wake you up. So if we're going back to blood sugar, We have a hormone in our body called insulin, and insulin's job is to take the blood sugar out of your blood, and to store it in your tissues, your fat cells, your liver, your muscle cells.

Now insulin doesn't do a very good job in the evening compared to the morning. So what happens is we eat these big dinners and if you think about a lot of our dinners in our culture it's like pasta and burgers and french fries and it's a lot of carb dense foods. Now I love carbohydrates but if it's affecting my sleep I want to find that sweet spot for me and often I find if we are eating too much too close to bed, we will be waking up at night.

And here's what that looks like. If you're eating within a three hour point from bed. So if you go to bed at 10, if you're eating past seven, there is a higher likelihood that this will be disrupting your sleep because your body's still digesting. Now, on top of that, if you decide to do like a 9 PM ice cream or popcorn or something that has plenty of sugar or carbs in it, That blood sugar spike is going to cause irritability is going to cause temperature changes during the night is going to be causing your body to potentially go low blood sugar with the spike.

So there's so many ways it can affect you. But the simplest way is like, if you're eating right before bed, move it back by 30 minutes, keep doing that until you get to the three hour mark. This has more things that almost anything else had an impact on sleep with the clients I've worked with is just moving dinner.

So simple.

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[00:15:06] Dawn Calvinisti: Wow, it's pretty interesting to think like, really, we have the ability to affect our sleep actually really easily. Right. But it's the it's the whole perception that we have, again, mindset always comes back in. But the mindset of, losing as opposed to gaining the mindset of, I have to.

then change these things in order to have that. But they are really simple steps. And the other area that I was curious about, because you, you mentioned this kind of in passing, but cravings, right? Like that we want to reach for those foods maybe that aren't best for us. And again, because we're talking this month about health, taking care of ourselves, and we're not, we're not talking about diet, we're talking about making good choices.

And so this is another one where it can affect our weight and our health because of what we're choosing also. Yeah.

[00:15:55] Tanessa Shears: Yeah. Yeah. When you get fragmented sleep. So that means you're up a couple times during the night or you do not get enough sleep. 20 to 40 percent is how much that hormone we're talking about. Insulin. It's job is to keep blood sugar low and keep think low blood sugar means. stable energy stable, clear thinking, low inflammation.

This is good, right? When we're waking up at night, it disrupts insulin. And so all day you are hungrier and you get more cravings. So this is why I say sleep is at the foundation of everything. Because if we want to go and let's say clean up some of the way we're eating, or we want to, skip the desserts for a change, this is going to be harder.

If you have fragmented sleep, it's the same thing. Like if you wake up in the morning and you're exhausted, what are the chances you're going to miss your workout? So sleep makes everything else easier. I find without solid sleep in place, everything is just like pushing a boulder up the hill. You get a little bit of the way there and it rolls back down.

So if we get sleep in play, everything else just becomes so much smoother.

[00:16:52] Dawn Calvinisti: What are other areas that you see that sleep affects or that you see most commonly when people come to you?

[00:16:58] Tanessa Shears: Like you mean like what, what poor sleep affects or what affects poor sleep?

[00:17:03] Dawn Calvinisti: Maybe, maybe both. We could, we could cover both ends.

[00:17:07] Tanessa Shears: Yeah. So one of the. Things I find that affects sleep the most, especially in the community that I work with, which is majorly entrepreneurs, is this inkling to tap back into work after we have decided to shut down for the night. Like I have, I've had several clients where I can just look at their sleep data when they come in for a session.

And I'm like, Ah, so this night, this night, and this night, you were working after shutdown. She's like, how could you tell? And I was like, well, because your sleep was disrupted. Look how many times you woke up. Look, your quality was poor, right? So that really has an effect, because if you think about it, like, what we don't do is give our brain time to wind down.

We like to do this. We're on the freeway. That's how fast we're thinking, all the stuff going on. And then, It's like we have to park our car in our driveway after getting off the freeway. There's just no transition. If the driveway is sleep and the freeway is us thinking and going all day, like where's that transition?

And I think building in that transition, like if you were to drive on the freeway, you get off the off ramp, you get on the highway, then you get on the side streets, and then you pull up to your driveway. You see how the car slows down?

We've got to actually stay asleep during the night. And we talked about that piece with cortisol. Now, as far as what else sleep can affect a lot of it is our problem solving skills and our ability to think creatively. And I mean, in my field where I'm creating content, I'm coming up with new ways to help people.

I'm always trying to find new ways to get better results. My business is dependent on my ability to solve problems and solve big problems and solve them in unique ways. And if I can't tap into that, it's going to affect my business. So I always think like, it's not my programs and it's not the work that I do that is the asset in my business.

It is my brain. It is the best asset in my business. And without it, I don't have a business. And so I prioritize my brain's health. And energy above everything else going on because I know that that is the downstream effect. My business is the downstream effect of my brain,

[00:19:00] Dawn Calvinisti: This is awesome. I think that's the point that I, I love maybe the most is the fact that we really we need to prioritize our brain. We need to understand that our brain, our ability to create, our ability to process and get things out there and come up with solutions. That is the moneymaker. And if we're not taking care of it, like we are doing such a disservice to what could be right.

All the all the things that could be in our business.

[00:19:27] Tanessa Shears: right? And I think we owe it to ourselves to be the experimenter on ourselves and the scientist of ourselves. Because like, I think that, I mean, I just had it happen last week. I ended up getting a migraine. And I couldn't work. Like, it doesn't matter what you have lined up in your day if you are sick, if you are ill, if you have, headaches that are plaguing you daily.

And I lost the entire afternoon of work. Now, of course, I'm down the rabbit hole being like, let's go. Let's figure this out. Because that's the fun thing is like taking on that personal responsibility for that. I love that. We have the power to change our health. I don't want to wait until my back is up against a wall to do something about it.

[00:20:05] Dawn Calvinisti: Yeah, exactly. So that's the exciting thing is, if if you think as you're listening to this, like, I have these kind of symptoms, or I do struggle with this, or this is what my day is looking like, it sounds like it might be sleep issues. Yeah, exactly. You can make a change now. Like, you don't have to wait.

This isn't even something that you necessarily have to go to a professional. You can definitely talk to people. You can connect in with Tanessa. But the reality is, this is something that in, like, today, you can start making changes. Yes.

[00:20:34] Tanessa Shears: Yeah, and it's free and you're doing it anyways, so why not make it a little bit better? It doesn't have to be, remember I said the mindset of the experimenter? What one thing could you do now, and then in two weeks? What then thing could you layer in it could be just something as easy as 15 minutes earlier to bed.

It could be that simple

[00:20:53] Dawn Calvinisti: The other thing I want to ask you a little bit about, and we've talked about energy and we know sleep affects it, but often what I hear from the women that I deal with is, I have that mid afternoon slump where I'm exhausted. And from what you're saying, like we don't want to be taking a three o'clock nap or a four o'clock nap, but often this again, it comes back to blood sugar and so on.

But is there also a connection to our sleep and this time of day at all?

[00:21:20] Tanessa Shears: Yeah, I mean it could be see the thing is if you don't get if you're not getting enough sleep You're gonna need to make it up somewhere your energy won't be just sustained throughout the day But when it comes to that afternoon energy crash, there are two other culprits that we might want to consider you identified blood sugar 100 percent as one of them meaning if you're having like honestly like a carb heavy lunch, you're going to get that post meal crash.

That's totally to be expected. The other two things we need to consider are stress and caffeine. So caffeine can kind of be a one, two hit here. If you're getting up in the morning, empty stomach going straight to a cup of coffee, there's two problems with that. Number one is it's going to be directly correlated to that afternoon energy crash.

It's to do with the neurotransmitter in your brain. But the second thing is coffee on an empty stomach actually increases the hormone cortisol for that. And it stresses us out, right? But the problem is is when your body is under excess cortisol, you know what happens? It increases blood sugar. So now, not only have we disrupted the afternoon energy with a cup of coffee first thing, but it was on an empty stomach, and now we have a cortisol spike, and the cortisol spike is spiking blood sugar, and then we have a high carb lunch, and then we crash.

So, simple thing to do, have your coffee with food, wait at least an hour and a half after you wake up to have it, and then make sure there's at least a source of protein and fat with your lunch, and it's not just carbohydrates like bread, bagels, pasta, that kind of stuff.

[00:22:43] Dawn Calvinisti: Thank you for this tip, because that's just so tangible and easy to do. Again, like, if you're listening to this and you need to go back and re listen so that you can write some of this down, maybe you're not in a place where you can do that, do it. Like, these are good tips. And if you have friends that are struggling with this, share the episode.

I mean, this is how we can help each other, right, as women, to really improve our lives. And not just our lives. Like, remember, We're teaching this down to the next generation as well. And I think that is a valuable lesson to be able to learn and help them to get good sleep, help them to understand the value that they need to put on sleep and caring for their brain and their body.

So Tanessa, if people want to connect with you, what's the best place to find you?

[00:23:23] Tanessa Shears: Yeah, if you like social media, I'm on Tin I'm on Instagram at Tanessa Shears. But if you're just like, okay, I want a bit more of a deep dive, I have... I call it my playbook. It's 12 ways to biohack your energy. Everyone is a deep dive on something that will help your energy. And it's attached to one of my podcast episodes that does a full implementation rundown.

So you're not confused at all. If that's something, if you're struggling with your energy, you want more productive mornings, that playbook, 12 ways to biohack your energy is going to be the resource for you. And that's on my website, tanessashears.com little freebies tab at the top biohacking playbook is what you're looking for,

[00:23:58] Dawn Calvinisti: Perfect. I'll put that link in the show notes as well, plus all of the contact info for Tanessa so you can get a hold of her and be a part of her community. The last thing I want to ask you, and I ask every single person that comes on the show, is of the three P's, which are people pleasing, perfectionism, and procrastination, what one do you tend to go to?

[00:24:18] Tanessa Shears: I think it's a split between two. I think perfectionism comes in a little bit, and I think that's mostly with my house. I like a clean house, but I also have what you talked about the laundry sitting at the end of the bed forever. But the procrastination is one that can kind of sneak up a little bit, especially like if there is a I, I already know the task in my head, the one that I keep moving down the line.

It's the one that, you should be doing. It's the highest value. And that's something I'm always working on too, is looking at, okay, what is going on here? What's the driver? So I would say when it comes to business, it's a little precaution. When it comes to my house, a little bit of perfection.

[00:24:54] Dawn Calvinisti: I love that. I mean, I think a lot of us have two or all three of them in some, some areas of our lives, right? Like we're all women that are learning and growing. None of us are perfect. And that's the thing to recognize, whether you are listening to this or whether you are a guest on the show, we have a lot in common.

And so, we're, we're growing together and that's super important. Thank you so much, Vanessa, for being here. If there is one more thing that you could share today, what would you like to tell the listeners?

[00:25:22] Tanessa Shears: I would just open your mind and consider what life might feel like if your brain was performing at 90 percent as opposed to maybe the 60 to 70 percent it is now. What would be possible with your time, your energy, maybe your business, your family, like just really consider what life would feel like if you have the energy you needed to do the stuff you want to do.

And if it is inspiring to you. That's your call to take action on it.

[00:25:47] Dawn Calvinisti: I so appreciate everything you shared today. Thank you so, so much for being here.

[00:25:52] Tanessa Shears: Thank you. 

[DAWN CALVINISTI]

Thanks for listening to today's show. If you found value in what you heard, please share it with a friend and rate and review us on whatever platform you listen on. It really helps get us out to other women who could benefit from listening. 

Check out our show notes for details from the show and to connect with me or our guests. Want to continue the conversation? My website is www.pursueprogress.com or DM me @pursueprogresswithdawn on Instagram. 

Until next week, pursue progress no matter how imperfectly.


Links from this episode:

CONNECT WITH DAWN:

Website: https://www.pursueprogress.com

Instagram: https://www.instagram.com/pursueprogresswithdawn.com

Imperfection in Progress Podcast: https://www.pursueprogress.com/podcast

Imperfection in Progress Membership: https://www.pursueprogress.com/imperfectioninprogressmembership

CONNECT WITH TANESSA:

Website: https://tanessashears.com/

Instagram: https://www.instagram.com/tanessashears/

Podcast:  https://tanessashears.com/podcast

Free Gift: 12 Ways to Biohack Your Energy

Link to Free Gift: https://tanessashears.com/energy

OTHER RESOURCES MENTIONED IN THIS PODCAST:

Umbrella Virtual Solutions: https://www.umbrellavs.com

Book Your Free 30 Minute Strategy Call with the host, Dawn Calvinisti: https://link.theviphub.ca/widget/bookings/dawncalvinisti/strategy

Coming from a background of natural health Dawn has owned multiple businesses as a doula, a childbirth educator, a homeopath and eventually an essential oil based network marketing business.

Dawn spent 7 years building this business to multiple six-figures and reached the top 3% of leaders in just under 3 years.

As a recovering people-pleaser, perfectionist and procrastinator herself, Dawn created online  summits for women who want to move away from these 3 P’s and find more joy and less stress in life.

She has spoken internationally on multiple podcasts and online summits to inspire women to put themselves on their to-do list without apology. To bring her message to even more women, she launched her podcast “Imperfection in Progress” in January 2023 with a membership site to create community and provide accountability.

Dawn Calvinisti

Coming from a background of natural health Dawn has owned multiple businesses as a doula, a childbirth educator, a homeopath and eventually an essential oil based network marketing business. Dawn spent 7 years building this business to multiple six-figures and reached the top 3% of leaders in just under 3 years. As a recovering people-pleaser, perfectionist and procrastinator herself, Dawn created online summits for women who want to move away from these 3 P’s and find more joy and less stress in life. She has spoken internationally on multiple podcasts and online summits to inspire women to put themselves on their to-do list without apology. To bring her message to even more women, she launched her podcast “Imperfection in Progress” in January 2023 with a membership site to create community and provide accountability.

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