Month: October 2021

• Theme for the Day:
• Vitamins
• 23:15
• Affirmations for the Day:
• Every choice I make, I make it with mindfulness and a love of life. Whatever it is that I do, I love myself through it.
• Intro:
• 24:56
• Feeling overwhelmed?
• The way out of overwhelm is whole-heartedness.
• Give yourself some love, and just do it!
• It’s OK to feel uncomfortable.
• Vitamins/Nutrients:
• 27:51
• Even with a perfect diet, the combination of our depleted soils, the storage and transportation of our food, & genetic alterations of traditional heirloom species – make it impossible for us to get the vitamins and minerals we need solely from the foods we eat ~ Dr. Mark Hyman.
• You want to not just live longer, but also live healthier!
• Why we need vitamins/nutrients:
• 29:17
• We evolved eating wild foods that contained dramatically higher levels of vitamins, minerals, and essential fats.
• Because of depleted soils, industrial farming, and hybridization techniques, the animals and vegetables we eat have fewer nutrients.
• Processed factory-made foods have no nutrients.
• The total burden of environmental toxins, lack of sunlight, and chronic stress leads to higher nutrient needs.
• 30:16
• For women with hormonal imbalances… 80%+… we need a lot of extra support to THRIVE in the world we live in today… so much stress!
• The Three Categories of Nutrients :
• 31:39
• The three categories of nutrients:
• Vitamins
• Minerals
• Essential Fatty Acids. “Essential” means that we have to get it from our diet. Our bodies do not make it ourselves.
• Vitamins – 13 Essential:
• 32:04
• B Vitamins: B1, B2, B3, B5, B6, B7, B9, B12
• Vitamin A*
• Vitamin C
• Vitamin D*
• Vitamin E*
• Vitamin K*
• * = fat soluble vitamins
• Symptoms associated with vitamin deficiency:
• 32:26
• Food allergies.
• Chicken skin on the backs of your arms.
• Poor hair growth/hair loss/thinning hair.
• Poor digestion.
• Splitting nails.
• Miscarriage/Infertility.
• Fatigue.
• Canker sores.
• Anxiety/Depression/Irritability
• Muscle cramps.
• 33:30:
• Insomnia.
• Diarrhea.
• Skin eruptions.
• Memory impairment.
• Gas or constipation.
• Loss of appetite.
• Nausea.
• Dandruff.
• PMS.
• Tooth decay.
• Headaches.
• Heartburn.
• Shortness of breath.
• Cold hands and feet.
• Heart palpitations.
• Varicose veins.
• Autoimmune conditions.
• Poor memory.
• 34:10:
• Sept 24, 2020 study showed incredible outcomes for improving hirsutism and fertility by lowering testosterone levels with higher doses of vitamin D3.
• Minerals:
• 35:06
• Chromium.
• Magnesium.
• Calcium.
• Zinc.
• Vanadium.
• Iodine.
• Iron.
• Manganese.
• Phosphorus.
• Potassium.
• Selenium.
• Major minerals and trace minerals.
• Other Important Nutrients/Herbs for Hormonal Balance:
• 35:57
• CoQ10 (Ubiquinol) – for cellular energy.
• Carnitine.
• Choline – helps to metabolize fats.
• Quercetin. anti-viral.
• Berberine – herb to utilize blood sugar better, and good for gut health.
• Saw Palmetto – for women’s vaginal integrity, 5 alpha-reductase blocker.
• Inositol
• Alpha Lipoic Acid.
• Nettles.
• Milk Thistle.
• Bilberry – improves night vision and blood sugar control.
• Symptoms associated with minerals deficiency:
• 37:51
• Poor moods.
• Cramps.
• Headaches.
• Tooth decay.
• Type II Diabetes.
• Insulin resistance.
• Poor blood sugar control.
• Sudden decrease in energy levels.
• Fingernail ridges.
• Slow wound healing.
• High cholesterol.
• Fatigue.
• Fragile bones.
• Brittle nails.
• High blood pressure.
• Insomnia.
• Noise sensitivity.
• Excess ear wax.
• Not hungry in the morning.
• Nausea.
• Essential Fatty Acids:
• 38:36
• Essential… you must obtain these from your diet.
• Linoleic Acid (Omega 6 fatty acid) – nuts, seeds.
• Alpha-linoleic Acid (Omega 3 fatty acid) – pumpkin seeds, walnuts.
• Plant-based Omega 3 fatty acids need Zinc to help with its metabolism inside our body.
• Animal sources: 100% grass-fed beef, cold-water fish (wild-caught salmon, cod liver oil, sardines, etc.).
• Our brain consists of 70-80% of fat. EPA in the Omega-3 fatty acids is very inflammatory – helps us to be happier.
• Symptoms associated with low levels of essential fatty acids:
• 40:42
• Cravings for fatty or greasy foods.
• Tension headaches.
• Sunburn easily.
• Fatigue.
• Dry, flaky skin.
• Inflamed joints or soft tissue.
• Cracks in your heels.
• Breast cysts.
• Dry lips.
• Gallstones.
• Hair loss.
• Infertility.
• Poor wound healing.
• Splitting nails.
• Diarrhea.
• Acne.
• How to figure out what you need?
• 41:18
• 1. Symptom Assessments.
• 2. Testing.
• 3. Working with a practitioner who can help you figure it out.
• How to Choose Your Supplements?
• 41:55
• 1. The right form. e.g. folate instead of folic acid.
• 2. Appropriate dosing – nutrients in balance with one another.
• 3. Quality – know where your nutrients are coming from!
• Accountability Mentorship:
• Hire a coach, join a program, find support! We can’t do it alone!
• 43:01
• 43:30 continue
• It’s never the right time to start. Say “Yes!” anyway!

• Theme for the Day:
• 💋 Intimacy
• Affirmations for the Week:
• 💋 Sexual pleasure is a beautiful gift that I deserve to receive.
• 💋 I AM grateful for my body and the sexual pleasure it provides me.
• 💋 I AM in full control of my sexual thoughts, feelings, and behaviors.
• Intro:
• 20:22
• Healing a damaged metabolism takes time.
• Take small steps every day. Make small changes every day and you will see results. This is a long term approach, give yourself a year and then continue to keep it going.
• Hormonal Changes:
• 21:48
• With aging, menopause, and hormonal changes, 75% of post-menopausal women suffer from vaginal atrophy.
• It does not discriminate with age. You can be in your 20’s and suffer from it as well. This can happen at any age, and it just has to do with our hormonal imbalances.
• Intimacy Is…:
• 22.43
• Getting more familiar with your body – understanding your body better. Play around with your body and explore your own body.
• Loving every nook and cranny.
• Taking care of your pelvic floor just like you do your face.
• Getting deeply acquainted with what brings your pleasure.
• Honoring your body as a temple.
• Urinary Incontinence – Hormonal Imbalance in the Pelvic Floor:
• 27:50
• Involuntary leakage of urine.
• Affects 13 million people in the US.
• 10-30% of women ages 15-64 experience this some of the time.
• 15-35% at age 65 and beyond.
• Affects women 5* more than men.
• You Can Heal This!
• 29:59
• Reduce or eliminate ALL caffeine!
• Pelvic floor hormonal balance.
• Strengthen your pelvic floor.
• 33:00
• Julva (DHEA) cream = Joy & Vulva
• Ways I Can Love My Body:
• 33:48
• Morning breast massage + go bra-less! (Our breast hold relationships. Love on your breasts, and you will improve your relationships!).
• Stimulate your nipples in the morning.
• Putting healthy oil on your pelvic floor for moisture and touch.
• Dry brushing or wet brushing arms and legs.
• Sweet dreams bath.
• Dancing.
• Gentle types of movement.
• Rest.
• Play.
• What else?
• Intimacy:
• 36:18
• Intimacy is so important for hormone balance because it helps me get out of my head and into my body where my heart and knowing reside.
• What are Chakras?:
• 36:44
• Chakras, by definition, are energy centers within the human body that help to regulate all its processes; from organ function, to the immune system and emotions.
• The Fourth Charka:
• 37:39

Each chakra supplies life energy to its corresponding organs. The Fourth Chakra is all about nourishing and caring for ourselves and also others. When balanced, this energy keeps all of the organs of the Fourth Chakra healthy. This includes the heart, lungs, upper spine, shoulders, and of course, the breasts.

Breasts are the most fundamental form and representation of maternal love and nourishment.  But, the love that makes maternal nurturance so life-affirming must be replenished regularly—otherwise it leads to health problems in the organs of the Fourth Chakra, often the breasts.

When a woman puts her own personal and emotional needs on the back burner—or forgets entirely that she has them, which our culture has programmed us to do for millennia—the energy of her Fourth Chakra inevitably becomes diminished by resentment, anger, grief, longing, pining for contact, and pure fatigue. This is the energy pattern that invites breast, shoulder, heart, and lung problems. And diseases in those areas cause the majority of deaths and disabilities in women, including breast cancer and heart disease. But, male breast cancer is also on the rise.

• Source(s): Heal Your Fourth Chakra for Life Long Health – Dr. Christiane Northrup
• Libido is complicated for women:
• 39:47
• Vaginal health.
• Pelvic health and pelvic floor health.
• Overall body health.
• Brain chemistry – Good serotonin, GABA, dopamine levels.
• Feel sexy and desirable/desiring.
• Energy.
• Safe
• Vulnerability.
• Hormonal Benefits of Intimacy:
• 41:54
• Decreased Cortisol.
• Increased Oxytocin.
• Decreased Insulin.
• Increased T3 – gets our metabolism going.
• Increased Progesterone – makes us loving and connected.
• Increased Estrogen.
• Tips to Embrace and Improve Intimacy:
• 42:31
• Imagine that your breasts, chest, ribs, lungs, heart and shoulders are now bathed in the golden light of healing.
• Use the healing power of alignment to help nourish your chest.
• Use the healing power of your breath – Box Breathing.
• Give yourself a “love and compassion” rinse.
• Give yourself the gift of forgiveness – I’m sorry. Please forgive me. Thank you, and I Love You!
• Give yourself permission to feel everything!
• Notice how light your heart and chest feel.
• Appreciate the wonder of emotional balance.
• Use the wisdom of mind/body unity.
• Know that your personal “inner healer” is always on call.
• continue from May 2021 – 45:16.

• Theme for the Day:
• PM Routine
• Affirmations for the Day:
• 💗 I AM Love!
• 💗 I AM Divine!
• 💗 I AM made of the light of the Universe!
• Intro:
• 25:00
• Wherever you are in this program, you’re in the PERFECT right place!
• No shoulda, woulda, coulda. No blame!
• Don’t overspend your “Qi” – Life Force:
• 26:37
• Don’t over-exercise. Don’t overdo anything.
• This program rebuilds your Life Force.
• Circadian vs Sleep Rhythm:
• 29:04
• Normal circadian rhythm = healthy sleep rhythm.
• How you live your day = how your night will go.
• Flowing day = flowing night!
• The Zebra and the Lion:
• 29:18
• The zebras are in their parasympathetic (rest and digest) system.
• “Why zebras don’t get ulcers, but people do?”
• 🦓 Be like a zebra!
• Avoid the over-stimulating evening habits.
• Avoid these more toxic/stimulating evening habits:
• 33:20
• Watching the news or stressful TV, e.g. violence, intense drama, etc.
• Bright lights – use soft, warm light bulbs.
• Moderate or intense exercise
• Intense conversations – do that in the morning. Does it need to be said right now? Does it need to be said by me?
• Yelling, anger…
• Technology – use light blocking glasses.
• Starting a new project
• What else?
• 37:11
• A healthier evening routine helps me getting better restorative sleep so I can be in hormone balance.
• Hormone Balancing Evening Practices:
• 37:33
• 1. Dim the overhead lights – use area lights or candles.
• 2. Wear blue-light blocking glasses for computer or TV.
• 3. Do mindful stretching or take a sweet dreams bath (2 cups of magnesium salts and 10 drops of organic lavender essential oil).
• 4. Read a fun book with a book light.
• 5. Write down some gratitudes.
• 6. Do a brain dump on paper to free up brain space for sleep.
• 7. Stop working! at least 2-3 hours before bed.
• 8. Stay hydrated!
• 9. Leave enough time for self-care: washing your face, brushing your teeth, tidying up a bit, and feeling whole and complete!
• 10. Anything that compromises your health is JUST NOT WORTH IT!!!
• 11. Worrying is brain chemistry out of balance.
• Change is a process, not an event.
• Q&A:
• 41:53