In this episode, host Tracy Tutty dives deep into the often overlooked but critical aspect of peak performance—quality sleep. Drawing from the Sleep and Healthy Activity, Diet, Environment and Socialization (SHADES) study, Tracy explains how sleep deprivation impacts productivity and overall health.

Sleep is often the first thing to get deprioritized when life gets busy, but research shows it's essential, especially during hectic times. Tracy provides actionable strategies for establishing an effective sleep routine that promotes restorative rest.

**Key Takeaways:**

1. **Importance of Consistent Sleep**: Discover how maintaining a consistent sleep schedule of 7-8 hours, even on weekends, can drastically improve productivity and health. Learn about the negative effects of "social jet lag" and the pitfalls of trying to "catch up" on sleep.

2. **Creating a Sleep-Conducive Environment**: Tracy emphasizes the significance of a calm, clutter-free bedroom. Key tips include minimizing blue light exposure, maintaining a cool room temperature, and reserving the bedroom for sleep and intimacy only.

3. **Personalized Sleep Routines**: Understand the value of tailored pre-sleep activities such as taking a warm bath, engaging in relaxing exercises, and avoiding heavy meals. Tracy encourages experimenting with different methods outlined in this episode to find the perfect routine.

Join us as we explore what constitutes a great night's sleep, lift the lid on social jet lag, and provide actionable strategies to craft a sleep routine tailored just for you. From creating the perfect sleeping environment to the importance of consistency, and even how to handle those rough nights, we've got you covered. Whether it's tweaking your bedtime attire because you’re a hot sleeper, or incorporating relaxing activities before bed, we're here to help you find what works best for you. 🎧✨

In this episode host, Tracy Tutty, dives into the all-too-common feeling of being depleted by work. We’re exploring how our reality is shaped by what we settle for and the vital role our body's biofeedback loops play in facilitating change. Tracy walks you through practical strategies to reclaim your energy, such as the 50-5-5 framework and the importance of distinguishing between your responsibilities and others'. Tracy provides listeners with the tools you need to regain control and vitality in your professional life.

**Key Takeaways:**

1. **Energy and Change:** Change requires energy and a sense of safety. Understanding and harnessing your body's biofeedback mechanisms can help you create a safe environment for transformation.

2. **50-5-5 Framework:** Utilising Tracy's 50-5-5 framework can significantly enhance your focus and productivity, enabling you to manage time effectively and avoid burnout.

3. **Emotional Awareness:** Cultivating a deeper awareness of your emotions and understanding their subtle cues can guide you towards making more deliberate and fulfilling changes in your work life.

Listen in as Tracy delves into practical ways to revitalise your career energy, ensuring you're not just surviving but thriving.

In this episode, Tracy Tutty delves into the importance of respiratory health and shares actionable protocols to prevent respiratory infections. Learn about the distinctions between upper and lower respiratory tract infections, the importance of good breathing practices, and everyday habits that can shield you from a cold or flu.

**Key Takeaway Points:**

1. **Understanding Respiratory Infections**: Tracy details the difference between upper (URTI) and lower respiratory tract infections (LRTI), highlighting the symptoms, causes, and when to seek medical advice.

2. **Effective Prevention Practices**: Incorporate hand washing, face-touch minimisation, and the importance of isolating when feeling unwell. Learn herbal remedies like yarrow, peppermint, and elderflower tea to combat early signs of illness.

3. **Long-term Respiratory Health**: Prioritise your lung health with appropriate hydration, exercise or breathwork that gets your intercostal muscles and diaphragm moving, and helpful herbs, foods and supplements.

In this episode of Project Joyful your host, medical herbalist, Tracy Tutty, dives into our Herbal Ally Series with a focus on the versatile and often overlooked Ribwort Plantain, also known as Narrow Leaf Plantain or Plantago lanceolata.

We explore this humble herb's vast array of benefits, from its traditional use in soothing respiratory and digestive issues to its modern applications in herbal first aid and gluten-free cooking. We'll discuss its role in treating coughs, colds, and skin irritations, and even its fascinating history as a childhood plaything.

**Key Takeaways:**

1. **Respiratory and Allergy Relief:** Ribwort plantain is a mucous membrane trophorestorative, making it highly effective in balancing respiratory tissues and alleviating hay fever symptoms.

2. **Digestive Health Booster:** The plantain seed, particularly Plantago ovata (psyllium husk), serves as a prebiotic and a gentle bulking laxative, supporting overall digestive wellness. Listen in to find out how best to take your psyllium husk.

3. **Skin Soother:** Its anti-inflammatory and anti-itch properties make ribwort plantain an excellent choice for treating insect bites, sunburn, windburn, and other skin irritants.

Discover plantain’s traditional uses as we share practical tips and even a recipe for making a soothing syrup. For more herbal wisdom, follow Tracy Tutty on Instagram and LinkedIn.

Tune in to learn how this simple "weed" can bring profound benefits to your health and wellbeing.

Welcome to the 150th episode of Project Joyful with Tracy Tutty! In this milestone episode, Tracy shares her personal experience with unexpected news and offers actionable strategies for handling life's surprises. This week's theme revolves around maintaining mental and emotional well-being when confronted with seemingly bad news. Join us as we explore deep breathing, emotional safety, and changing perspectives.

**Key Takeaways:**

1. **Feel Your Emotions:** Tracy emphasises the importance of allowing yourself to fully experience emotions instead of suppressing them. This method helps in navigating through stress and anxiety caused by unexpected events.

2. **Create Emotional Safety:** Learn practical techniques such as deep breathing, movement, and self-soothing to make your nervous system feel safe and secure.

3. **Change Your Perspective:** Discover how adopting a new viewpoint can open doors to opportunities you didn’t see before. This shift in perspective can turn challenging situations into sources of growth and renewal.

**Celebrate with Us!**

This week, we're celebrating our 150th episode with special giveaways and more. Thank you for being part of the Project Joyful family!

I'd love to gift you my lovingly curated 10 most popular episodes, complete with a never before shared workbook packed with hidden gems and self-coaching style prompts. Here’s the link: Project Joyful Top 10 Episodes

Be sure to connect with me on Instagram @tracyctutty and LinkedIn at https://www.linkedin.com/in/tracytutty/ because we're celebrating our 150th episode all week long with giveaways and all sorts of fun things!

Welcome to this episode of the Project Joyful podcast! Today, your host Tracy Tutty explores the potent technique of Emotional Freedom Technique (EFT), also known as tapping.

Have you ever woken up feeling off, weighed down by anxiety or frustration without really knowing why? Tracy guides us through harnessing the power of EFT to transform those disempowering emotions into empowering ones. This holistic practice leverages the body's meridian points to release anxiety, stress, and emotional blockages.

She also explains the cognitive emotion loop, the science behind our feelings, and how you can use this framework to move from a disempowering emotion to a more empowering emotion.

**Key Takeaway Points**:

1. **Understanding the Cognitive Emotion Loop**: Discover how thoughts influence feelings and vice versa, and how the Cognitive Emotion Loop plays a critical role in emotional well-being.

2. **Step-by-Step EFT Guide**: Tracy walks us through a detailed guide on how to perform EFT, including the key tapping points and the importance of voicing your emotions.

3. **EFT Benefits**: Learn about the proven benefits of EFT, from reducing anxiety and PTSD symptoms to lowering cortisol levels and achieving emotional calm.

Find a visual guide to the tapping points on Tracy's Instagram @tracyctutty by visiting https://www.instagram.com/p/C8VMSJ0PAQ9/?img_index=1

Join Tracy as she shares a step-by-step guide to this simple yet effective practice, helping you release negative emotions and restore calm. Ready to tap into your emotional freedom? Let’s get started!

In this episode of the Project Joyful podcast, Tracy Tutty explores the transformative power of embracing small, daily purposes instead of fixating on discovering one grand life purpose.

**Key Takeaway Points:**

1. **Living in the Present:** Tracy emphasizes the importance of being present and experiencing life's small moments rather than obsessing over finding a single, overarching purpose.

2. **Daily Purpose:** Adopting daily purposes, such as connecting with loved ones or maintaining personal well-being, can have a profound impact on our happiness and fulfillment.

3. **Mind's Familiarity Zone:** Our mind's natural inclination to seek safety in routine can be a barrier to stepping out and taking risks that matter. Overcoming this can lead to significant personal and professional growth and a life you love.

Join us as we uncover how to curate a life well-lived by focusing on what truly matters to you, moment by moment.

Be sure to subscribe and leave a review if you found this episode inspiring!

In this episode of the Project Joyful podcast, host Tracy Tutty dives deep into practical exercises designed to alleviate anxiety and bring about a sense of calm. Tracy discusses the prevalence of anxiety and explores the **333 rule** and the **white mist exercise** as effective tools to combat it.

**Key Takeaways:**

1. **Understanding Anxiety:** Tracy provides crucial insights into what anxiety is, its symptoms, and the importance of seeking medical help when necessary.

2. **Practical Techniques:** Learn the **333 rule**, a mindful grounding technique focusing on sight, sound, and touch to shift attention away from anxiety-inducing thoughts.

3. **White Mist Exercise:** Discover the calming power of the **white mist exercise**, a simple breathwork technique to reduce stress and promote relaxation.

Join us as we explore these actionable methods to cultivate inner peace and transform anxiety into calmness. So, whether anxiety is a fleeting visitor or a more constant presence in your life, this episode aims to provide tools to help you find peace.

Welcome to Project Joyful, where we explore the wonderful world of herbal allies. In this episode, host Tracy Tutty delves into the versatility of Sage, a herb cherished for its medicinal and ceremonial properties. From aiding with bodily fluids and sore throats to balancing thermoregulation and supporting women through menopause, Sage proves to be a powerhouse herb. Tracy shares insights on how Sage can be used as an antibacterial throat spray, a digestive aid, and even a remedy for anxiety. While highlighting the benefits of Sage, Tracy also offers cautionary advice on its potential side effects. Tune in as we unravel the wonders of Sage and discover creative ways to incorporate this herb into your daily routine.

In this episode, host Tracy Tutty delves into the versatility of Sage, a herb cherished for its medicinal and ceremonial properties. From aiding with balancing bodily fluids and sore throats to balancing thermoregulation and supporting women through menopause, Sage proves to be a powerhouse herb. Tracy shares insights on how Sage can be used as an antibacterial throat spray, a digestive aid, and even a remedy for anxiety.

Key takeaway points include:

1. Sage is a herbal ally for women, particularly menopausal and perimenopausal women, helping to reduce the frequency, severity, and duration of hot flashes through its balancing properties on bodily fluids and neurotransmitters.

2. The antibacterial and pain-relieving properties of Sage make it an effective remedy for sore throats. The combination of pain relief, a reliever of gas and an ability to mop up excess fluid; means Sage can help with digestive issues like diarrhoea, bloating, and IBS D. It also supports liver health and can help reduce nervous tension and anxiety. We share the research that supports this in the episode.

3. However, caution is advised with prolonged and high-dose use of Sage due to its thujone content, making it unsuitable for pregnant or breastfeeding individuals and those with epilepsy. Sage can be enjoyed in various forms, from teas to tinctures, adding aromatic notes to dishes, and even making antibacterial honey.

Want the recipe for your own antibacterial honey? DM me on Instagram @tracyctutty with the words sage honey and I’ll send you the recipe.

Tune in to learn more about this traditional herb's modern applications and benefits in enhancing overall well-being.

body's natural rhythms to unlock unparalleled productivity.

Are you often left wondering where your day went despite being busy? Tracy breaks down the significance of understanding your circadian rhythm and how it can be a game-changer for your productivity. She provides practical tips on identifying your peak focus hours and utilising them through scheduled "focus blocks," while also emphasising the importance of restorative practices to maintain high energy levels throughout the day.

Uncover the secrets behind your **circadian rhythm** and learn how to design your **focus blocks** to achieve more while feeling less stressed.

**Key Takeaways:**

1. **Harnessing Circadian Rhythms:** Understand how your internal body clock influences your alertness and how to leverage this for peak productivity.

2. **Creating Effective Focus Blocks:** Discover the power of dedicated 60-90 minute focus periods and the importance of preparation and eliminating distractions.

3. **Incorporating Recovery Time:** Learn the essential role of **active recovery** in maintaining energy levels and enhancing cognitive function throughout the day.

Tune in to transform your productivity strategy and create a more **balanced and productive day**. Don't forget to check out Episode 124 for more on keystone actions!

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For more details, visit our website: [Project Joyful]( https://projectjoyful.com/). Follow us on Instagram @tracyctutty