Episode 6: Cuddling otters, libido boosting green drinks & forgiving mom

R&A Practice #4: The basics of feeling good physically and spiritually come down to four simple things: eating more fruits and veggies, drinking lots of water, getting good sleep and rest, and forgiving every offense. Keep it simple and simply treat your body (and mind) like the temple it is.

What’s the secret to having enough energy to pursue romance and adventure? How does sleep and water relate to the quality of your sex life? Why is forgiveness as important as what you eat when it comes to living a long and healthy life?

In this episode we talk about the importance of taking care of the basics: good sleep, plenty of water, fresh foods, a steady practice of forgiveness. It’s the fourth of twelve practices that we have laid out for you in The R&A  Roadmap for Deeper Connection and a Beautiful, Happy Life. Ronnie and I sit down and interview one another from our bedroom in Nijar, Spain about what we do to feel our best physically, mentally and spiritually, the surprising (and interesting) things we learned about the basics of self care we normally take for granted, and what we think is sexy about going to bed at 9pm.

In this episode:

- You'll hear the cutest FUN FACT about sleep ever (in Morgan’s opinion).

- You'll learn what Harvard University says about sleep and what John Hopkins Health and the Mayo Clinic say about the healing power of forgiveness.

- You’ll learn what is probably to blame as your biggest sleep distraction.

- You’ll hear the good news that green drinks can actually be libido boosters (recipe below).

-You’ll hear each of our personal stories about struggling with unforgiveness and how we overcame this resistance to to find new freedom in our life and relationships.

We’ve also included all the questions that we asked each other (plus a few more we didn’t get to) in the notes below. Use them on your next date night with your lover, dinner party with your bffs, or as journal prompts to get to know your own heart better.

Thanks for listening and thanks for subscribing. If you enjoyed this episode, please click on the share buttons below and share with your friends and community.


  1. How did you live in your teens and twenties? What did you used to be able to get away with (in terms of sleep, diet, ect) that you can’t now?

  2. How many hours of sleep do you need each night to feel your best? What’s your ideal Go To Bed/ Wake up hour?

  3. What foods make your body feel the best? What foods make your heart feel the happiest?

  4. What would you rather drink than a big glass of water?

  5. Do you like Green Drinks/Smoothies? What are your favorite recipes?

  6. What does forgiveness mean to you? How do you practice it?

  7. How many times generally do you have to forgive someone before you feel free?

  8. Tell me about a time in your life when things weren’t going great, but you got your groove back by paying attention to the basics?


"For better sex (and to rid your relationship of the “not now honey I have a headache” excuse) try bringing your spouse a pint of water to bed. Good hydration is a key to a better sex life.

“In the 17th century, getting up in the middle of the night was normal. People slept in two segments divided by an hour or 2 of alertness (prayer, reading, intimacy, socializing).”

Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me? Up to seven times?” Jesus answered, “I tell you, not just seven, but seventy times seven.”~Matthew 18:21-22


Smoothie for Better Sex


1/2 frozen banana (high in B6 which regulates hormones and decreases stress)

1/4 cup strawberries & 1/4 cup peaches (Vitamin C increases female libido)

1 tablespoon raw pumpkin seeds (Full of zinc which boosts testosterone, important for sex drive)

1 tablespoon dark chocolate 70-percent cocoa or more (increases dopamine, the neurotransmitter of pleasure)

1/2 cup dark chocolate almond milk (more dopamine!)

1/2 cup cold water (you can increase hydratation even more by using coconut water)

1/8 teaspoon ginger (increases circulation which enhances libido)

Better Sex Linked to Better Hydration

Essentialism: The Disciplined Pursuit of Less, Greg Mckeon Good chapter on the importance of sleep and rest(BOOK)

Forgiveness: Your Health Depends On It  (ARTICLE)

Narcoleptic Dogs  (VIDEO) & Otters Holding Hands While Sleeping (VIDEO)


You know what we desperately need right now?


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morgan cecil

Morgan Day Cecil is a Feminine Wholeness coach and creator of Sophia Retreats.