😴 15 Day Hormone Reset Day 6 – Sleep πŸ’€

Sunrise ~ DonCat
  • Theme for the Day:
  • Sleep
  • Affirmations for the Day:
  • I release the day. I fall asleep quickly. πŸ’€
  • 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