Favors, Fun and Free - "Evergreen" is best for me!
Hi friend,
I’ve got a quick favor to ask—and a little something fun to share, because who doesn’t love a peek behind the scenes? Plus, as always, a little free value!
Let’s start with the fun stuff:
Most days, I start my morning with a protein shake, espresso, and cinnamon. But did you know I cut my protein bars into five pieces and snack on them throughout the day like little victories? It’s a whole vibe, and it works for me. Plus there's 50 grams of protein without even thinking about breakfast, lunch or supper.
Also—I have been known to talk to my plants like they’re part of the clinical staff. Zero regrets. 🪴
Now the free value stuff:
Let’s Talk Sleep: The 3-2-1 Rule for Better Rest
Good sleep isn’t just about how long you’re in bed—it’s about how well your body and brain wind down. Enter the 3-2-1 Rule:
✅ 3 hours before bed — No work.
Give your brain space to transition out of “go mode.” Stress and mental stimulation raise cortisol and make it harder to fall asleep.
✅ 2 hours before bed — No food.
Late-night eating can spike insulin and interfere with melatonin production. Let your digestive system rest so your body can focus on repair.
✅ 1 hour before bed — No screens.
That means no phone, TV, or laptop. Blue light disrupts melatonin, and scrolling stimulates your nervous system. Opt for reading, journaling, or stretching instead.
✨ Bonus Tip: Try dimming your lights to signal “sleep mode” to your body.
Now, the favor stuff:
If you’ve ever found value in these emails—if something I’ve shared made you feel more empowered, more energized, or more hopeful about your health—I’d love for you to share my email list with a friend.
See, my marketing is the "evergreen" variety. Long form. I own it. If you've noticed, I do not market too much on social media. We do not own anything posted on social media platforms. It can all just be gone at someone else's whim.
On social media, I cant control who sees what, where they fall on algorithms, or if my intended audience even see the posts at all. With emails, I can see what my response rate is and I make the time and intention to interact with those of you that take the time to reach back out in response. It is personal and intentional. I strongly prefer my email list to social media!
Here’s the link you can send to someone who needs this in their inbox:
👉 EMAIL LINK
Bonus points if you hit reply and tell me something quirky you do! I love hearing from you—and I answer every email myself.
Thanks for being here. It means the world to me.
With so much gratitude,
Nichole
P.S. Please share my email. Hit forward and maybe the person you share it with will click HERE and join the email list too!
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Ignite Mens Health & Willow Park Wellness
101 N Market Street Suite D300 Benson, NC 27504
919-355-8111
