122. The Science of Teacher Energy: How to Reset Your Circadian Rhythm for Lasting Energy with Special Guest Carolyn Marenghi

 If you are a teacher who is struggling with energy and overall well-being, you are not alone. So many teachers are struggling with low energy and don’t know how to overcome this exhaustion. That’s why I am so excited to have Carolyn Marenghi joining me to share some tips on how to work with your circadian rhythm to increase energy and improve productivity.

Carolyn Marenghi is a former teacher and teacher wellness coach who understands the unique stresses and demands that come with being in the classroom. She empowers teachers to have natural, all day energy through circadian rhythm alignment. In this episode, she is sharing insights on aligning your daily routines with circadian rhythms to help increase your productivity. We also discuss practical strategies for enhancing well-being, such as structured schedules, morning routines, and ways to get better sleep.

TOPICS COVERED:

1. Introduction to Carolyn Marenghi

    • Carolyn’s background as a teacher in New York City and transition to becoming a teacher wellness coach.

    • Her personal journey with an autoimmune condition and how it inspired her work.

2. Challenges Teachers Face with Energy Levels

    • The physical and emotional toll of teaching, including decision fatigue and lack of breaks.

    • Common struggles with energy depletion among teachers, even without underlying health conditions.

3. Circadian Rhythm and Its Importance

    • Explanation of circadian rhythm and how it aligns with natural cycles in the environment.

    • The impact of aligning daily habits with circadian rhythms to improve energy and well-being.

4. Strategies for Aligning with Circadian Rhythm

    • Waking up, eating, and sleeping at consistent times to support natural hormone cycles.

    • How cortisol levels influence morning energy and why movement in the morning is beneficial.

    • The importance of natural light exposure for setting the body’s internal clock.

5. Blood Sugar Regulation and Its Role in Energy

    • Avoiding caffeine on an empty stomach.

    • Tips for balancing macronutrients, such as eating protein-heavy breakfasts.

    • How blood sugar spikes impact sleep and energy levels throughout the day.

6. Practical Tips for Teachers to Manage Energy

    • Moving deep-focus tasks like lesson planning to the morning when cortisol levels peak.

    • Protecting planning periods and shifting work habits to maximize productivity.

    • Taking short walks after school to stimulate melatonin production and unwind

7. Addressing Teacher Burnout Through Physiology

    • Recognizing how physiological energy depletion affects productivity and self-care practices.

    • The importance of addressing physical needs before implementing productivity hacks

8. Creative and Relaxation Practices

    • Aligning with natural rhythms to create more space for creativity and reflection.

    • Suggestions for active relaxation, such as coloring, knitting, or journaling.

9. Debunking Myths About Morning and Evening Routines

    • Understanding the science behind “morning people” and how lifestyle choices affect energy patterns.

    • Overcoming misconceptions about sleep-in habits and their impact on circadian rhythm

10. Low-Cost, Accessible Wellness Solutions for Teachers

     • Small, manageable shifts in daily habits that yield significant results.

     • Free and low-cost strategies like meal prepping and walking outdoors.

     

RELATED RESOURCES:

• Are you looking for a way to break out of the stress cycle with breathwork?
  This guide will provide you with strategies for your personal burnout recovery or for use in your classroom. You will learn to:

  Use breathing to increase your awareness to your inner experience 🧠
  Use breathing to release tension and relax 🧖‍♀️
  Use breathing to reduce or eliminate symptoms of stress 🧘‍♀️

CONNECT WITH CAROLYN:

• Instagram: @theteacherenergyfix
• Website: www.bewellwcarolyn.com

CONNECT WITH BRITTANY:

• Connect with Brittany on Instagram @teachingmindbodyandsoul
• Learn more on TikTok with Brittany @msprincessteach
• Connect with The Resilient Teacher Community - FREE on Facebook

RELATED EPISODES:

• Episode 121: Supporting Teachers with Technology Coaching: Preventing Burnout with Active and Passive Techniques with Kaylee Baldwin & Daniel Cyckowski
• Episode 116: Interactive Classrooms: The Secret to Stressing Less and Boosting Student Engagement with Special Guests Joe & Kristin Merrill
• Episode 117: Finding the Balance: Integrating Tech While Maintaining Authentic Teaching with Dr. Rachelle Dene Poth

MORE ABOUT THE RESILIENT TEACHER PODCAST:

The Resilient Teacher Podcast is the show that will give overwhelmed educators the support, tools, and mindset to reduce teacher burnout and keep teaching sustainable. Each week, Brittany Blackwell, M.Ed. & her guests will share inspiration and actionable steps to avoid or recover from the dreaded teacher burnout. You'll be inspired to individualize self-care and learn to prioritize your well-being and mental health, all while making a bigger impact on your classrooms and community.

SUBSCRIBE & REVIEW ON ITUNES:

Are you subscribed to the podcast? If not, I encourage you to do that NOW so you never miss another episode! New episodes are added every Tuesday, and if you're not subscribed there's a good chance you might miss out on notifications that a new episode has gone live. Click here to subscribe on iTunes!

And if you are feeling extra amazing, I would be super grateful if you would leave a review on iTunes, too! Those reviews help other educators who are burned out and needing support find the podcast, and I love shouting you out on the Community Reviewer of the Week Segment! Just click here to review, select "Ratings & Reviews" and "Write a Review" and share what you are loving about the podcast!

Some links on this page are affiliate links. This helps to support this podcast at no additional cost to you.