A Simple Change in my Evening Habits

Hiiii everyone!

I feel like I ‘talk’ at and with a lot of you on social media (I am liking the Insta stories feature!), but it’s fun to sit down and write a lil’ post once in awhile too.

So I’ve made a small change to my evening habits, and it’s made a huge difference in my health, fitness, and overall wellness.

Want to know what it is?! 😉

A Simply Change in my Evening Habits

Instead of eating a bunch of dessert before bed, I regularly make a casein protein concoction. 

{casein protein + milk + almond butter}

*I use Optimum Nutrition’s 100% Gold Standard Casein in Chocolate Supreme (def the best tasting flavor—it tastes like chocolate!). This isn’t an ad or sponsorship, I just really like this brand/flavor.

I love ice cream, I love chocolate, and I love eating dessert before bed (who doesn’t, right?!), but I’ve realized that my health is more important than eating something super sugary right before bed EVERY night. If I want something dessert-y, I’ll try & eat it earlier in the day OR I will add ice cream/cookies TO my casein protein concoction that evening.


This is of course on normal evenings. If I’m out with friends or with Jared, I eat whatever is there without blinking, but if I’m at home, I just whip up my cup of goodness & enjoy while watching shows with Jared. It’s a great habit that I am loving!

I’ve noticed that I feel more satisfied before bed (we eat dinner at 5:30 so I was hungry + wanting dessert before bed & would wind up eating more dessert than is necessary), I recover faster from my workouts, I’ve leaned out a bit more, and I am stronger in all my workouts.

Casein protein is absorbed slower than say, whey, so it’s actually quite ideal for eating right before bed. During sleep, the pool of amino acids (responsible for muscle protein synthesis-aka MPS) within casein is slowly released & absorbed, thus creating a low but prolonged rate of MPS.

This small habit change helps me be a stronger athlete and better mom (I’m not as starving in the morning & thus not as cranky with my kids), and I’m keeping at it.

I love hearing about others’ healthy habits and little tweaks they make to be happier & healthier, so please share yours in the comments!



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  1. I ALWAYS have a glass of almond milk and plantfusion protein before bed…every day….there is no fail and I’ve been doing it for years! It’s a little sweet and satisfying snack before bed!

  2. I used to be in the habit of having one square of dark chocolate before bed. I need to bring that back!
    Katie @ Live Half Full recently posted…Mom Talk: Establishing A Bedtime RoutineMy Profile

  3. I keep meaning to try this! Like for over a year… I’ve tried a shake that Beachbody made for before bed that also has casein in it and it’s SO good, but just one more thing to add to what I buy. I’ll take a look at what you use!

  4. I really like a cup of tea at the afternoon.

  5. Its very important to keep a check on eating habits for a better health but I am amazed to see how you manage to be in shape after having sugary stuff before bed.
    Prerna recently posted…Top 10 Face Moisturizers For Dry Skin In IndiaMy Profile

  6. Hello Annette

    It’s all about attitude. The attitude you take with you throughout each day will dictate how you act and/or react in every single situation. You need to wake up and create an I can do anything I put my mind to attitude in order to live your life everyday to the fullest. I can do what it takes to lose weight. I can implement healthy habits into my life. I can pass that test. I can do it, I know I can do it.

    Here are some small things you can do to get started: Show more love to others. Have more respect for your surroundings. Focus on where you are in life and compare it to where you want to be. And finally, always strive to become better—to become more fit, to eat healthier, to love your kids more, to compliment more people every day, and to make new friends regularly. Upon waking up every morning answer this question: What can I do for other people today? Once you are able to implement this answer and practice it daily, you will witness your life literally improve right in front of your eyes.

    My best to you in your endeavors.
    Isabelle Clover recently posted…Health and beauty benefits of spinachMy Profile



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