- 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
