Month: September 2021

🍰 15 Day Hormone Reset Day 9 – Cravings

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  • Theme for the Day:
  • Cravings
  • Affirmations for the Day:
  • I create the life I desire with my good feelings.
  • Intro:
  • 18:12
  • Independent – Interdependent (ask for help when you need it) – Codependent
  • Wherever we go, there we are. There is no “the grass is greener place”. You take “You” wherever you go. The answers are all within yourself.
  • Leptin – The satiety hormone:
  • 23:50
  • Hormone released from fat cells.
  • Mediator of long-term regulation of energy balance.
  • Helps the body maintain its weight.
  • Suppresses food intake
  • Induces weight loss.
  • With obesity, leptin is increased.
  • Sometimes called the “satiety” hormone.
  • Helps inhibit hunger and helps with energy balance.
  • Informs the hypothalamus of the states of fat stores.
  • Ghrelin – The hunger hormone:
  • 25:00
  • “Hunger” hormone.
  • Stimulates appetite.
  • Promotes fat storage.
  • Fast acting hormone.
  • Released mainly by the stomach.
  • Meal initiation.
  • The Leptin / Ghrelin / Cortisol Connection:
  • 26:15
  • Chronic stress
  • Cortisol levels
  • Insulin levels
  • HOMA-IR score – calculated by your fasting insulin and glucose levels. It gives you your insulin level resistance.
  • Cortisol Assessment – Part A:
  • 26:50
  • Weight gain, especially around the middle?
  • A feeling you’re constantly racing from one task to the next?
  • Feeling wired yet tired?
  • Muscle weakness?
  • A struggle calming down before bedtime, or a second wind that keeps you up late?
  • Difficulty falling asleep or disrupted sleep?
  • A feeling of anxiety or nervousness – can’t stop worrying about things beyond your control?
  • 27:30
  • A quickness to feel anger or rage – frequent screaming or yelling?
  • Memory lapses or feeling distracted – especially under stress – fuzzy brain?
  • Sugar cravings – you needs something sweet after each meal?
  • Skin conditions such as eczema or thin skin?
  • Lowered thyroid function?
  • Insulin Assessment – Part H:
  • 27:35
  • Clammy skin
  • Fatigue
  • Foggy thinking
  • Heart palpitations
  • Insomnia
  • Irritability
  • Light headedness
  • Loose bowel movements
  • Panic attacks
  • Sugar cravings
  • Acne
  • Ankle swelling
  • Burning feet
  • Constipation
  • Depression
  • Weight gain
  • Fuzzy brain
  • Infertility
  • 28:00
  • The foods I crave the most are: sweets, salty, sour
  • My biggest challenge is: sweets
  • Cravings: Yes or No?
  • 30:25
  • My cravings are worse in the afternoons/evenings? N (09/24/21)
  • low serotonin (inhibitory neurotransmitter), obsessive thoughts, worrying, insomnia
  • I crave for stimulation from sugar, chocolate, caffeine? Y (09/24/21)
  • low catecholemines (CATS), low dopamine
  • I crave carbs, alcohol, or drugs for relaxation? N (09/24/21)
  • low GABA – inhibitory neurotransmitter
  • I crave comfort, reward of numbing treats? N (09/24/21)
  • low endorphins
  • I crave sugar, starch or alcohol to balance my blood sugar? N (09/24/21)
  • low blood sugar levels
  • Cravings are a sign that your brain chemistry needs support.
  • Robin’s top 11 tips for eliminating cravings:
  • 34:50
  • Eat for hormone balance – Day 2
  • Eliminate foods you LOVE (too much).
  • Get enough unmedicated sleep – Day 6
  • Build oxytocin – Day 2 & Pleasure day.
  • Reduce stress (top 10 hormone dealbreakers!) – Every day!
  • Practice gratitude
  • Heal your digestion – Day 13 (If you have Candida overgrowth, then you will be constantly craving sugar).
  • Eliminate alcohol and caffeine
  • Move your body – Day 3 (When you move your body, your cravings will go away).
  • Nutrients – Day 12 (Nutrients can help with cravings so much).
  • Calm, Soothe and Restore – Day 7
  • 41:00 continue.

🥰 15 Day Hormone Reset Day 8 – Relationships 💓

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Yes and More Please! ~ Fia
  • Theme for the Day:
  • Relationships
  • Affirmations for the Day:
  • 💖 I AM open and ready to give and receive LOVE!
  • 💖 I deserve a profoundly nurturing and fulfilling passion!
  • 💖 True LOVE finds me effortlessly!
  • Intro:
  • 😍 Yes! And More Please! 🌹
  • 💐 6:21
  • 💐 Find a way out of your negative thoughts ~ by changing a negative thought into a positive thought. Give yourself some Grace. Be patient with yourself.
  • Intro to Content:
  • 17:35
  • 19:20
  • GENE – MTHFR Gene Mutation
  • one of 20,000 genes
  • methylene-tetrahydrofolate reductase
  • 40% of the population has a defective MTHFR
  • MTHFT converts folic acid in foods to folate (active form)
  • Methylfolate plays a role in almost everything your body does
  • Key player in methylation
  • GENE – MTHFR Gene Mutation may affect:
  • 21:00
  • Performance can suffer
  • More susceptible to many diseases
  • May affect neuro-transmitters (brain chemistry)
  • Fat metabolism
  • Energy
  • Inflammation
  • Modifying toxins and heavy metals
  • Immune function
  • Does NOT mean that you will experience ANY of these symptoms. Genetics is NOT everything! Take care of yourself in a hormonally-balanced way.
  • MTHFR Gene Mutation – What to Do?:
  • 22:22
  • 1. Repair digestion – optimize flora – address candida and other “bad guys”.
  • 2. DO NOT eat anything with folic acid – including supplements.
  • 3. Get your folate from natural sources instead: cooked, dark leafy greens like spinach, kale, bok choy, and Swiss chard.
  • 4. Take adequate levels of nutrients – the wrong forms and amounts can make symptoms worse – the right ones can completely compensate.
  • 5. Eat from the “Approved Foods List”.
  • 6. Continually support healthy detoxification.
  • 7. Avoid toxin exposure.
  • Resentment = Lack of Self-Care:
  • 22:50
  • Let go of control issues. Let go of expectations. Learn to delegate.
  • Let go of perfectionism. Don’t expect people to know what you want ~ express your wants and needs.
  • If you’re feeling resentment, then it’s because you’re having a lack of self-care. It’s all on yourself.
  • Do not put your health or happiness in someone else’s hands. It starts with yourself!
  • Show up in a happy, joyful, and loving place!
  • Toxic Relationships:
  • 26:06
  • They can keep us stick in HORMONE HELL!
  • List your toxic relationships now. Who drains you of your energy?
  • What purpose do they serve?
  • What keeps you from giving them up?
  • 27:41
  • We are responsible for the health of our relationships. Fix your perspective and make sure that you are taking care of yourself.
  • Make a POWERFUL Request ~ to ask for what you want, or when you need help with something.
  • “I would like to make a request” ~ you can say “Yes”, “No”, or “Counter”.
  • 32:15
  • Every decision meets some of our needs but not all of our needs. We celebrate the ones we meet with that choice and mourn the ones that are not met with that choice ~ this is the natural flow of things.
  • Every time you make a decision, you are weighing the pros and cons.
  • 33:26
  • Draw a line in the sand. Be as complete as you can with the past. Never go back once you’ve resolved it.
  • Top 10 Tools for Healthier Relationships:
  • 36:38
  • 1. Holding Space – Mend your bridges
  • 2. Apology
  • 3. Integrity
  • 4. Acknowledgement
  • 5. Generate – Choose to be grateful regardless of your circumstances. Generate what you want for yourself by choosing to be grateful.
  • 6. Making Requests – ask for what you want, and be grateful for what you get. Always say “Thank You”!
  • 7. Transparency – create an environment where people are free (and feel safe) to tell the truth. Do that by being truthful yourself.
  • 8. Checking In – be courageous in asking for direct feedback, rather than making assumptions. Don’t guess what people are thinking.
  • 9. Being Complete – we are resolved to leave the past in the past.
  • 10. Self-Discipline – be devoted and diligent in everything that you do. Show up for yourself!
  • 44:12
  • The Two Most Powerful Statements:
  • 1. What I LOVE about you is…
  • 2. I want to Acknowledge you for…
  • 44:32 – Testimonials

☀️ Sun and Moon (Miss Saigon) Recording 🌕 💕

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Here’s my Take One! 😛 ~ My “Sun and Moon (Miss Saigon)” Recording:

My “Sun and Moon (Miss Saigon)” Recording! 😛
Sun and Moon (Miss Saigon) – Original London Cast

Sun and Moon (Miss Saigon)

You are sunlight and I moon
Joined by the gods of fortune
Midnight and high noon
Sharing the sky
We have been blessed, you and I

You are here like a mystery
I’m from a world that’s so different
From all that you are
How in the light of one night
Did we come so far?

Outside day starts to dawn

Your moon still floats on high

The birds awake

The stars shine too

My hands still shake

I reach for you

And we meet in the sky!

You are sunlight and I moon
Joined here
Bright’ning the sky
With the flame
Of love

Made of
Sunlight
Moonlight

15 Day Hormone Reset Day 7 – Calm, Soothe, and Restore

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  • Theme for the Day:
  • Calm, Soothe and Restore – move more easily through our nervous system
  • Affirmations for the Day:
  • I breathe in harmony with the Universe
  • I AM a reflection of Pure LOVE! 💗
  • Quote:
  • 18:38
  • You, yourself, as much as anybody else in the entire Universe, deserves your love and affection ~ Buddha
  • Elemental Health Success:
  • 21:00
  • North: Earth. Structure ~ This Program
  • East: Air. Vision ~ Our New Health Structure
  • South: Fire. Action ~ Show Up and Take Action
  • West: Water. Resources ~ Flooding our body with resources – vitamins, minerals, sunshine, community, etc.
  • Our Beliefs:
  • 24:08
  • Don’t believe everything you think
  • Say “NO!” to people, activities and things that will increase your stress levels!
  • Rest & Digest! ~ Parasympathetic Nervous System:
  • 25:27
  • Simple ways to get your body back into the parasympathetic nervous system to heal, digest & make sex hormones!
  • Regular habits – our adrenal glands love a regular schedule.
  • Quiet – let your nervous system settle down.
  • Attention to fluids – warm.
  • Ample rest
  • Warmth – hot water bottle, hot bath, hot water. When you feel warm, your body is calm.
  • Steady supply of nourishment: soups, protein with plenty of cooked vegetables. Protein is very grounding.
  • Fresh ginger to stimulate appetite and aid in digestion
  • Avoid cold food and drinks. Never drink cold with a meal. Only drink warm liquids (or no liquid) with your meal.
  • More Beneficial Practices:
  • 30:06
  • Meditation – focus on breathing
  • GENTLE yoga
  • Sweet dreams bath AM or PM
  • Essential Oils
  • Topical magnesium
  • Internal magnesium
  • Cured sesame oil rubbed on feet after bath or shower in the morning or evening
  • Get out in nature
  • Walk barefoot on the grass, dirt, or sand
  • 34:40
  • Avoid over-stimulation: loud music, violent movies, the news, long hours of TV especially in the evening.
  • Make your surroundings light and bright with cheerful colors.
  • Surround yourself with cheerful people – avoid those who bring you down.
  • No alcohol or stimulants like caffeine.
  • What Happens to Your Hormones:
  • 37:00
  • Cortisol rhythms normalize – better circadian rhythm.
  • Insulin decreases.
  • Sex hormone production increases: progesterone and estrogen.
  • Thyroid hormones improve – active thyroid hormone T3 increases.
  • Examples:
  • 38:54

😴 15 Day Hormone Reset Day 6 – Sleep 💤

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Sunrise ~ DonCat
  • Theme for the Day:
  • Sleep
  • Affirmations for the Day:
  • I release the day. I fall asleep quickly. 💤
  • Hormone Assessment:
  • 14:27
  • Acne: elevated androgens / elevated insulin
  • Anxiety: elevated androgens / insulin
  • Weight gain: elevated insulin / cortisol
  • Wrinkles: elevated cortisol / low estrogen
  • Busy, busy, busy: elevated cortisol / insulin
  • Heart palpitations: low cortisol (and too much thyroid hormones)
  • PMS: elevated cortisol / low progesterone
  • 5 Robin-Approved Diet:
  • 16:15
  • No Diet Diet
  • No Stress Diet
  • No People Pleasing Diet
  • No Nibble Diet
  • No Sabotage Diet ~ I Matter. How I Feel is Important! I AM Loved!
  • Comparison is the thief of Joy ~ Teddy Roosevelt.
  • Metabolism Myths:
  • 19:35
  • Your weight = calories in vs. calories out
  • Eating fat makes you fat
  • If you are losing weight, then you must be doing something right
  • Food is the only factor in achieving and maintaining your ideal body weight
  • Fat-free foods help you lose fat
  • It doesn’t matter what you eat as long as it is low in calories
  • Some people would be fatter if they didn’t diet
  • Unlucky people are born with a damaged metabolism
  • If I’m gaining weight, then I must be doing all the wrong things
  • If I am thin, then I must be healthy
  • You can never repair a damaged metabolism
  • Benefits of getting a good night’s rest:
  • 21:14
  • Sleep your way to Hormone Balance
  • Sleep can totally reduce wrinkles
  • Sleep is like sex. Everyone’s talking about it, but no one’s getting enough! 😜
  • Circadium Rhythm:
  • 22:10
  • Good cortisol rhythm (green) during the day promotes a good melatonin rhythm (pink) at night
  • How your day goes, is how your night goes.
  • What is Restorative Sleep?:
  • 22:58
  • fall asleep within 15 minutes
  • feel refreshed upon waking
  • 7-9 hours of solid, uninterrupted sleep
  • wake up without an alarm
  • in bed, asleep by 10.30pm
  • an hour a sleep before midnight, is worth 2 hours of sleep after midnight ~ unmedicated
  • Benefits of Restorative Sleep:
  • 24:08
  • insulin sensitive
  • balanced stress hormones
  • normal hunger levels
  • happy brain chemistry
  • feeling of wellness
  • Hormonal Impact of Poor Sleep:
  • increased weight
  • increased inflammation
  • increased ghrelin
  • decreased leptin
  • increased TSH (sluggish thyroid)
  • decreased melatonin
  • increased insulin (inflammation)
  • increased cortisol
  • increased IL-6 (inflammatory marker)
  • increased HS-CRP (inflammatory marker)
  • Disease Impact of Poor Sleep:
  • obesity
  • heart disease
  • high blood pressure
  • infertility
  • diabetes
  • inflammatory disorders of all kinds
  • Disease impact of poor sleep:
  • If over 45 years old with less than 6 hours of sleep a night = 200% more likely to have a heart attack.
  • Benefits of Restorative Sleep:
  • healing on all levels
  • brain cleansing (lymphatic cleansing)
  • mental clarity
  • improved memory
  • reduced inflammation
  • builds muscle
  • happier moods
  • improves microbiome (gut health)
  • weight loss
  • Adenosine & Sleep:
  • One of the TWO governing forces that regulates sleep is adenosine. It builds up during the day, creating sleep pressure.
  • This is why the communities (the blue zone) take a nap in the afternoon.
  • Caffeine disrupts the adenosine cycle and takes away that sleep pressure. This is why Robin does not recommend that we drink coffee.
  • Robin’s Bedroom Tips:
  • completely dark – light suppresses melatonin production
  • NO electronics (yes – NO TV!)
  • sanctuary
  • TWO things: sleep / intimacy
  • safe
  • quiet
  • luxurious
  • women need more sleep than men
  • How you live your day is how you live your night:
  • 32:00
  • normal circadian rhythm = healthy sleep rhythm
  • how you live your day is how your night will go
  • Flowing day = flowing night!
  • continue watching May 2021 ~ 34:00

🌹 Actions and Thoughts for the Week (09/19/21 – 09/25/21) 🌻

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SunMonTuesWedThursFriSat
Gratitude Exercise 😛 😛 😛 😛 😛 😛 😛
White Light Protect-ion 😛 😛 😛 😛 😛 😛 😛
Chakra Balanc-ing 😛 😛
Breathe thru Heart 💖 😛 😛 😛 😛 😛 😛 😛
Sere-nity Pray-er 😛 😛 😛 😛 😛 😛 😛
My Medi-tation 😛 😛 😛 😛 😛 😛 😛
Bio-genics 😛 😛 😛
My Mind Movie 😛 😛 😛
My Ideal Part-ner 😛 😛 😛
Mas-sage 😛 😛 😛 😛 😛 😛 😛
Stretch-es 😛 😛 😛 😛 😛 😛 😛
TENS Unit 😛 😛 😛 😛 😛 😛 😛
Call Family 😛 😛
Tarot Read-ingHer-mitMoonHang-ed Man (R)Death (R)Jus-tice (R)6 of Swords3 of Swords (R)
Pro-tein
Shake		 😛
Supple-ments 😛 😛 😛 😛 😛 😛 😛
8 glass-es of water 😛 😛 😛 😛 😛 😛 😛
Vege Juice 😛 😛 😛 😛 😛 😛 😛
Watch my pos-ture 😛 😛 😛 😛 😛 😛 😛
Sit pro-perly 😛 😛 😛 😛 😛 😛 😛
NO ☕ after 2pm! 😛 😛 😛 😛 😛 😛 😛
Be aware of my Senses! 😛 😛 😛 😛 😛 😛 😛
I Am well-loved💗 ! 😛 😛 😛 😛 😛 😛 😛
Pin-hole Glass-es 😛 😛 😛 😛 😛 😛
Warm compress 😛 😛 😛 😛 😛 😛 😛
Box Breath-ing 😛 😛 😛 😛 😛 😛 😛
Rest 😛 😛 😛 😛 😛 😛 😛
Stretch 😛 😛 😛 😛 😛 😛 😛
La-cross ball 😛 😛 😛 😛 😛 😛 😛
Pos-ture Pump 😛 😛 😛 😛 😛 😛 😛
Ba-lance Exer-cise 😛
Walk 😛 😛 😛 😛 😛 😛
Epsom salt bath 😛 😛 😛 😛
Ma-ssage bed
Bed-tim Affir-mations 😛 😛
Tap-ping 😛 😛 😛 😛 😛 😛 😛
My Daily Routine
  • 💐 Divine Source, Angels and My Spirit Guides ~ Please provide me with guidance on drawing the card that will help me make the most out of my day today (general or specific). Thank you! 💐
  • 🌺 Theme for the Week:
  • 🌷 Heal Thyself
  • 🌺 Affirmations for the Week:
  • 🌼 I replace my negative thoughts with positive thoughts.
  • 🌼 I deserve a life filled with happiness and love!
  • 🌼 I prioritize and practice self-care on a daily basis.
  • Sunday:
  • 🏵️ Seventh (Crown) Chakra ~ Spiritual Awareness
  • 🏵️ When my mind sways negatively, I remind myself of Love, Truth, Gratitude, and Spirit.
  • 🏵️ I AM the observer of my thoughts, and I do NOT let them bring me down.
  • 🏵️ I remind myself to have gratitude and acceptance for what is, and to have the courage of my convictions.
  • 🏵️ I continually pursue a clearer understanding of spiritual truths behind all that is and all that is unfolding.
  • Monday:
  • 🌹 I pulled “The Moon” card today. And just before I pulled that, I received a call from my DBT therapist’s clinic saying that they’ve found an EMDR therapist for me at another clinic location in the West metro area.
  • 🌹 I had told my DBT therapist previously that I want to stay in the West metro area. I avoid traveling to the Twin Cities at all costs as I do not feel that it’s safe over there.
  • 🌹 This EMDR therapist is a male. I looked at his photo and his profile and he is well qualified. However, I just don’t have a good feeling about it.
  • 🌹 I want to get EMDR treatment for my past trauma, especially my past sexual trauma, and I don’t feel safe being in a vulnerable state of mind with a man who is an expert in the mind field, and knows all of the tricks of manipulating the human psyche, if he is not a man of good moral values. Manho was bad enough, this guy can be ten times worse!
  • 🌹 I think I pulled “The Moon” card because it’s my subconscious mind telling me to trust my instincts, that this is the not right match for me.
  • 🌹 I’m going to email my DBT therapist and ask her to find me a female EMDR therapist instead.
  • Tuesday (09/21/21):
  • 🍀 Today is “The Moon Festival” in Taiwan. I called my parents just now to wish them Happy Moon Festival! 🌕
  • 🍀 Mom said that my sister is doing better, and that every one is doing well, so I’m really happy to hear that! 😃
  • 🍀 Sadly though, today also marks the 22nd anniversary of the “JiJi Earthquake” in Taiwan, where almost 2500 people were killed, over 11,000 people were injured, and NT$300B ($1 NT Dollar = $0.04 USD) of damage was done.
  • 🍀 That was the year I came back to Taiwan from Manchester, UK and decided to stop working as a dentist. I felt the shock of the quake in the early morning (around 1am, if I remember correctly). It was a devastating time and has left a traumatic imprint in my life. I think that’s another reason I don’t have good memories of Taiwan.
  • 🙏 May all the people affected rest in peace, and may the ones who have survived this horrible tragedy be completely healed. 🌷
  • Wednesday (09/22/21):
  • 💐 Today marks the first day of Fall. I actually had to turn my central heating on to 69F for a short while this morning.
  • 💐 It definitely is getting cooler now. I love Fall. The temperature is just right.
  • 💐 However, it also means that winter is around the corner. 🥶
  • Thursday (09/23/21):
  • 🌸 I called to reschedule Dr. P for another month out as I’m still struggling with upping my supplement dosages. In fact, I’m struggling to even take my current dosages. Wish everything could just be in one tiny little pill for me to take…
  • 🌸 I was going to start an online course on learning DBT on my own. However, there’s so many courses that I’m currently taking. I’ve decided to just wait until I see my EMDR therapist to treat my trauma. I’ll continue to go through a DBT deck card every day though. Currently working on “Mindfulness”.
  • 🌸 “Mindfulness” is choosing to be aware of this moment, on purpose, non-judgmentally.
  • Friday (09/24/21):
  • 🌻 Mom had her second Moderna shot today. She feels ok, except for some pain at the site of injection. I asked her to rest more and drink lots of water for the next few days. I pray that she will be healthy and ok! 🙏
  • 🌻 I asked for guidance regarding my love life for my tarot reading for today, especially since I plan on seeing manho later on this afternoon. I pulled the “6 of Swords”, which is great news, and so applicable in my situation!
  • 🌻 I allow myself to feel divine presence radiating within and around me.
  • Saturday (09/25/21):
  • 🌷 I saw manho yesterday and I’ve realized that I’m able to see him exactly as he is, a manho. I am really happy that my perspective is starting to shift now.
  • 🌷 I drew the “Three of Swords” in reverse this morning. This indicates that I AM healing from the pain of the past ~ release.
  • 🌷 This card in reverse also indicates “forgiveness”, which I am not able to do so yet because of all the harm that manho has done to my life and my health. However, I will eventually, for the sake of my health and my life.
  • 🌷 Manho, I will eventually forgive you, for MYSELF. This is between the Universe and myself. You, however, will still have to deal with your bad KARMA for what you have done to me. That is between you and the Universe to deal with!
  • 🌹 Final thoughts for the week:
  • 🌼 I AM moving towards calmer waters now.
  • 🌼 Do not give trust freely. Trust must be earned!
  • 🌼 Do not put all your eggs in one basket. ALWAYS keep your options open. ALWAYS have a Plan B!

🌷 15 Day Hormone Reset Day 5 – Hormone Elixirs

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  • Theme for the Day:
  • Hormone Elixirs
  • Affirmations for the Day:
  • 12:38: Hopeless to Hopeful. Powerless to Powerful. Fearful to Fearless ~ Just Do It! Unhealthy to Healthy.
  • Hormone Assessment:
  • Pay extra attention to Cortisol and Insulin (also thyroid, progesterone, estrogen, and testosterone).
  • Be More On Purpose.
  • Hormone Elixirs – Protein Shake:
  • 19:00
  • Cook your dark leafy greens FIRST ~ just makes them healthier.
  • Hormone Elixirs – Licorice Root:
  • 23:07
  • Benefits:
  • positive action on all organs
  • soothing, moist, sweet root
  • used as an energy tonic for centuries
  • hormonal benefits for women
  • anti-inflammatory
  • detoxifies and protects the liver
  • ulcer-healing
  • inhibits breast, colon and prostate cancer
  • improves immune deficiencies
  • arthritis, allergies, asthma and Addison’s disease
  • C/I: high blood pressure, pregnancy
  • helpful are you are fatigued, tired.
  • can get it in a tea form.
  • Hormone Elixirs – Nettle Leaf:
  • 26:05
  • kidney tonic
  • allergy relief
  • thickens the hair
  • reduces blood sugar levels (good for hypoglycemia as well)
  • helps to normalize high blood pressure
  • helpful for excessive menstruation
  • builds overall energy and Chi
  • Hormone Elixirs – Milk Thistle:
  • Give your liver some love!
  • anti-inflammatory
  • antioxidant ~ anti-aging!
  • promotes liver and gallbladder health
  • soothes the mucous membranes throughout the body
  • promotes breast milk production
  • helps to heal cirrhosis, jaundice, hepatitis, and gallbladder problems
  • liver cleanses/reverses toxicity in the body ~ alcohol, pesticides, heavy metals, air pollution
  • may help to lower cholesterol
  • promotes better blood sugar control
  • may help to prevent gallstones
  • protects against depletion of glutathione (major anti-oxidant in the liver).
  • Change is a Process, Not an Event
  • Continue from May 2021 – 54:10

🚶‍♀️ 15 Day Hormone Reset Day 4 – Movement

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  • 37:00 ~ 56:20
  • Psychological Zones:
  • Comfort Zone: Feel safe and in control
  • Fear Zone: Lack of self-confidence. Find excuses. Be affected by others’ opinions.
  • Learning Zone: Deal with challenges and problems. Acquire new skills. Extend your comfort zone.
  • Growth Zone: Find purpose. Live dreams. Set new goals. Conquer objectives.
  • What’s Your Big Why?
  • Benefits of Movement for Hormone Balance:
  • Improves insulin sensitivity
  • Gives an energy boost by as much as 20% with low intensity exercise
  • Improves sleep
  • Improves moods: overall sense of happiness
  • Improves memory
  • Increases self-confidence
  • Encourages better body awareness
  • Boosts immunity
  • Improves muscle strength and bone mass
  • Different Types of Movement:
  • a. Resistance Training: repetitive moments that fatigue the working muscle in a limited amount of time.
  • b. Aerobic Exercise: moving large muscle groups in a rhythmic fashion over time, raising and maintaining heart rate into your prescribed target heart rate zone.
  • c. Flexibility/Core: activities performed at a low intensity that move your body through a full range of motion.
  • d. Interval: alternating between two activities at different rates of speed and intensity.
  • Hormonal Responses to Different Types of Exercises:
  • a. Resistance Training: elevates growth hormone, norepinephrine and epinephrine, and improves insulin sensitivity by improving glucose metabolism.
  • b. Aerobic Exercise: raises and maintains elevated cortisol and adrenaline.
  • c. Flexibility/Core: lowers cortisol and adrenaline.
  • d. Interval: may increase growth hormone.
  • You want to build your body up, not break it down.
  • The Best Movement for Hormone Balance:
  • Yoga, gentle: reduces stress and anxiety with focused breathing.
  • Pilates, gentle: can reduce stress.
  • Walking: improves insulin sensitivity and can boost serotonin levels.
  • Tai Chi: reduces stress and anxiety with meditation and focused breathing.
  • Qi Gong: reduces stress and anxiety with meditation and focused breathing.
  • Bike riding, hiking, surfing, tennis, stretching, swimming – Do what you Love to Do! 💖 Just don’t want to do something that elevates your heart rate for a long time.
  • Check your SEMMCH!
  • When you exercise, are you still able to:
  • Sleep
  • Energy
  • Moods
  • Menstrual Cycle
  • Cravings
  • Hunger
  • Bonus: Bowel Movements
  • Change is a process… not an event.

☀️ 15 Day Hormone Reset Day 3 – AM Routine

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  • 25:16
  • We want our cortisol level to be at its highest peak within 30 minutes of awakening. We also want our melatonin level to be at it’s lowest peak at that time as well.
  • Melatonin is at its highest peak at midnight. It is the chronic disease, anti-aging protective hormone.
  • Breathing and Meditation are so important. Just by breathing deeply, you can lower your blood pressure ~ Stress / Relaxation Response.
  • Box Breathing – breathe in for 4 counts, hold for 4 counts. Breathe out for 4 counts, hold for 4 counts. Do this for a few times each day to reset your nervous system.
  • Where our hormones are made:
  • Progesterone (made in):
  • ovaries
  • placenta
  • adrenals
  • peripheral nerves
  • DHEA:
  • adrenals
  • gonads
  • brain
  • Estrogen:
  • ovaries
  • adrenals
  • fat cells
  • Testosterone:
  • ovaries
  • adrenals
  • Menopause / Hysterectomy / POF:
  • Low sex hormones: estrogen, testosterone, progesterone
  • Dry vagina
  • Urinary incontinence
  • Thin, dry skin
  • Lack of mental clarity
  • Bones become more fragile
  • Thus, get more into the rest and digest nervous system to help produce your hormones
  • Hormone Deal Breakers: Stress (cortisol) goes up, which causes your thyroid hormones to do down and your immune system to go down.
  • Different types of stress:
  • Emotional
  • Nutritional
  • Chemical
  • Physiological
  • Hormonal
  • AM Routine:
  • Smile when you first wake up
  • Refer to the THREE morning steps to reset circadian rhythm for women:
  • a. Get sunlight in your eyes
  • b. Stimulate your nipples for one minute or enjoy an orgasm – to help you produce oxytocin
  • c. Eat a high protein breakfast within an hour of waking
  • Drink 8 ounces of clean water with a splash of lemon juice or apple cider vinegar
  • Read your New Health Story
  • Saw a few gratitudes / short meditation
  • Stretch or go for a nice walk
  • Eat a high protein breakfast within an hour of waking
  • Keystone Habit – Making your bed
  • a. Improved productivity
  • b. A greater sense of well being – YES!
  • c. Stronger financial skills
  • AM Routine does not include:
  • a. News
  • b. Technology
  • c. Coffee
  • d. Not eating breakfast
  • e. Rushing
  • Sugar substitutes:
  • Organic stevia
  • Monk fruit and erythritol
  • Xylitol from birch trees