The Own It Show
This is The Own It Show. Where Everyday People Take Ownership to Create Extraordinary Success. Led by a couple who have influenced people at the highest level of the corporate, athletic, entrepreneur, and business world. We teach through science and data-driven methods to help you take true Ownership to lead through energy and influence. We don't just use our stories but tell stories of everyday people who through ownership created extraordinary success. These people have been in your shoes and ultimately excelled, whether it's leading a team of ten or ten thousand, building a business of one million or 100 million, winning one championship or ten, they all have one thing in common, OWNERSHIP. Success is different... be different... OWN IT.
The Own It Show
Thanksgiving Health Playbook: 10 Habits to Protect HRV, Sleep, VO₂ Max & Joy (Without Restriction)
Episode Overview
Happy Thanksgiving week! On The Own It Show, Justin Roethlingshoefer shares ten simple, powerful habits to enjoy the feast, family, and football—without the bloat, sluggishness, or sleep crash that derails your momentum into December. This is a stewardship-first approach: stabilize circadian rhythm and blood sugar, support detox pathways, protect HRV and sleep, and anchor the day with gratitude so you roll into the holidays energized.
Episode Highlights
Foundation (Habits 1–3)
Morning Light + Movement — 10–15 min outside (walk, breathwork, easy cardio) to anchor circadian rhythm and prime VO₂.
Hydration Before Celebration — 20–30 oz water + electrolytes on waking; keep fluids steady all day.
Breathwork Bookends — 2 minutes AM & PM (2 nasal inhales, 1 mouth exhale) + gratitude to lower stress and steady HRV.
Food, Rhythm & Energy (Habits 4–6)
4) Protein-First Strategy — Eat a protein-heavy breakfast; at the feast, lead with protein to curb spikes and cravings.
5) Walk 5 Before / 5 After — Mini-walks around meals improve insulin sensitivity and fight food-coma.
6) Create an Eating Window — Finish food ≥3 hours before bed to protect sleep quality and next-day energy.
Sleep & Recovery (Habits 7–8)
7) Block Blue Light After Dinner — Dim overheads, use lamps/candles; blue-light glasses if screens are on.
8) Limit Alcohol — If you drink, do it earlier and sparingly; stop after dinner to safeguard deep sleep.
Mindset & Movement (Habits 9–10)
9) Get Outside: Walk / Play / Breathe — Family walk, backyard football, light sun = mood up, lymph moving.
10) Gratitude Is the Anchor — Name 3 specific gratitudes (high–low–buffalo); gratitude reliably supports HRV and calm.
Sample Thanksgiving Day Flow (Justin’s Template)
AM: Open blinds, light + walk, 2–3 min breath + gratitude, hydrate, optional Turkey Trot.
Feast (~4–5 pm): Lead with protein & fiber, walk 5 before/after, desserts inside your 3-hr pre-bed cutoff.
Evening: Dim lights / glasses on, no alcohol after dinner, 2–3 min breath + gratitude, lights-out on schedule.
Action Steps
Pick 2–3 habits to lock in this week (e.g., AM light, protein-first, 3–2–1 wind-down).
Share your Turkey Trot, family walk, blue-light setup, or gratitude stack and tag
💪 OWN IT Coaching
If you’re a high performer and you want a complete health optimization system, high energy, deeper sleep, better focus, and long-term resilience.. this is what we do inside OWN IT Coaching.
It’s personalized coaching for executives and leaders built around deep diagnostics, coaching accountability, precision nutrition & fitness, targeted supplementation, recovery (sleep/stress/rhythm), and objective data.
➡︎ Book Your Free Health Consultation: https://ownitcoaching.com🔗
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✝️ Holy Health
If you are looking for a complete, faith-centered health pathway, renewed energy, restorative sleep, mental clarity, spiritual alignment, and long-term strength—this is what we do inside Holy Health.
It’s a discipleship-based health system that bridges Scripture and science through identity-first teaching, guided rhythms, movement, nourishment, breathwork, community accountability, and daily spiritual practices—so health becomes worship and strength fuels your calling.
➡︎ Join Now: https://holyhealth.org🔗
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