🌷 15 Day Hormone Reset

• 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

• 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.

• 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

• 3 Words, I AM statement, My New Health Story
• My New Health Story: Your Ideal Life – as if it is happening right now!
• 13:23
• I am feeling vibrant, confident and sexy in my healthy, strong body.
• I wake up every day feeling refreshed and happy, and in a place of love and connection.
• I am so excited that I am on my way to this fabulous new journey in my life!
• Read twice a day in front of the mirror while having fun. Give yourself a kiss when you’re done! When you first wake up, and before you go to bed.
• Our thoughts become our reality!
• Food
• 20:21
• Approach Your Health as an Objective Scientist!
• Food, Vitamins, Minerals, Nutrients, Sunshine, Water!
• When a negative thought comes into my head, I turn it into a positive thought … IMMEDIATELY! 😃
• e.g. I hate my body ==> I LOVE my body! 💗
• Every single cell in your body registers the emotions that your mind is thinking.
• Cancel, Cancel, Clear, Clear!
• What you focus on EXPANDS!
• Hormones we’re focusing on: CORTISOL, INSULIN, Thyroid, Progesterone, Estrogen, and Testosterone.
• lt only takes 3 days to reset a hormone. Want to lower your cortisol and become insulin-sensitive.
• Want to see a nice spike in cortisol levels within 30 minutes of awakening, and then want it to come down.
• 5 Tips on Eating for Hormonal Balance:
• 31:10
• a. Eat a high protein breakfast within an hour of waking.
• b. Never go for more than 4-6 hours between meals.
• c. Eat a healthy protein, carbohydrate and fat at each meal.
• d. Stop eating by 7pm. You become more insulin-resistant after 7pm. You’re also not allowing your body to have restorative sleep if you sleep on a full stomach because you are either healing or digesting ~ can’t do both at the same time. When you’re sleeping, that’s the time your body heals. Same goes for in-between meals. No snacking! If you really feel that you have to snack or your blood sugar is too low, then do it.
• e.g. Wake up at 6am, Eat breakfast at 7am, eat lunch between 12-1. Eat dinner between 5-7pm.
• e. BONUS: Eat Mindfully! Enjoy every bite. Say a blessing before each meal.
• NO Experimenting! ~ No Intermittent Fasting. No Keto. No Low Calorie. No Dieting!
• Eat whole, real foods.
• Make one small change at a time. Keep an open mind.
• Foods to Avoid:
• Wheat (grains in general).
• Corn – corn and wheat can drive auto-immune conditions.
• Dairy – raises IgF-1 (i.e. raises insulin), and contains a lot of growth hormones.
• Alcohol – alcohol shuts down your metabolism because acetyl-aldehyde is a poison and your body always has to metabolize poisons first.
• Coffee – wean off over 3 days. Get buffered vitamin C. Take 600 – 1000 mg three times a day with meals. The next day, drink half the amount of coffee. The following day, drink half of that. The following day, stop all coffee. Should experience no side effects if you cut down on coffee this way. (I don’t think I can do this right now…)
• Nightshades – if you experience pain in your joints and/or muscles. They are potatoes, all peppers, tomatoes and egg plants. Does not include sweet potatoes or yams.
• Soy – it changes your hormonal balance. Wheat, soy and corn are the top 3 crops that are genetically modified in the US.
• Sugar
• Eliminating Coffee = Cortisol Reset:
• Highly addictive
• Stimulant / DRUG
• Disrupts circadian rhythm = hormone disharmony
• Disrupts sleep
• Can be toxic
• Causes anxiety and irritability
• Heart palpitations
• Hormones misfire causing weight gain
• Elevates CORTISOL (fat-storage hormone)
• Robs you of joy, restful sleep and control over your weight.
• Break the vicious cycle of sleeplessness, low moods, fatigue and chronic stress! Get back to soft bodies, not stressed-out bodies.
• Important Food Swaps:
• Get rid of sunflower oil, safflower oil, corn oil, canola oil, and “I Can’t Believe It’s Not Butter”. Instead, use Olives, Olive oil, Avocado, Avocado Oil, Ghee, and Coconut.
• Shift to organic foods, as much as possible.
• Swap Wheat/Gluten containing foods to Whole Real Foods.
• Swap Pre-packaged foods to Whole Real Foods.
• Swap Coffee/Caffeine to Teas.
• Swap Cow Dairy (Milk, Cheese, Yogurt, Cream) to Almond, Cashew, Gluten-Free Oat, Coconut, Hemp and Pecan Milk.
• Change is a process… not an event. Small changes equal Big Results!
• You can reset your hormones just by changing your diet!

• 27:00
• For the month of September, I AM going to focus solely on my HEALTH!
• Be Hopeful!
• Keep on saying “YES!” to yourself! 🥰
• Go from feeling fearful to feeling FEARLESS!
• Elemental Health Success:
• North: Earth – Structure
• East: Air – Vision (Goals)
• South: Fire – Action (Take Action)
• West: Water – Resources
• Be aware of how you feel?
• If you’re looking for everything that’s wrong with you, then you’re right. Look for everything that is RIGHT with you!
• AWARENESS is Key!
• Focus on your (Vision) GOALS – stronger digestion, more energy, happier moods, and better body composition, etc.
• Play full out!
• Hormone Assessment: CORTISOL, INSULIN, (and Adrenaline), Thyroid (hormones), Progesterone, Estrogen, Testosterone, and DHEA.
• Cortisol and Insulin are the two hormones that we’re going to be playing most attention to in this program. If your cortisol and insulin are always elevated, then you’re not making your sex hormones (progesterone, estrogen and testosterone).
• Your blood test results do not tell the whole story. Get to the underlying root causes.
• Functional Medicine is about root-caused-based healthcare for Optimal Health – NOT disease management.
• 📔 Workbook:
• My Top THREE Health Goals (in the order of importance): – must be positive and achievable
• 1. Smooth and complete bowel movements.
• 2. Sleep soundly throughout the entire night.
• 3. Pain-FREE!
• 4. Feel Happy, Energetic and more Balanced.
• 5. Strong, Hearty Digestion.
• 6. Mental Clarity.
• 7. Happy Balanced Hormones
• 8. Healthy Body Composition
• Change is a process. Be easy on yourself. 💗 Small changes over time equal Big results.
• My THREE Words are:
• 1. Be in a place of LOVE
• 2. Be in Gratitude and Kindness
• 3. Be in the present moment – Be Mindful
• My “I AM” Statement:
• I AM filled with LOVE, Gratitude and Mindfulness!
• I Can DO ANYTHING for 15 Days!
• For these 15 Days, I am saying “NO” to?
• 🚫 The Top 10 Hormone Deal-Breakers are:
• These are the root causes as to why your hormones are out of balance:
• 1. Poor Diet
• 2. Nutrient Deficiencies.
• Your ferritin level needs to be between 80 – 100
• 3. Poor, or not enough, restorative sleep.
• 4. Toxins – including toxic relationships!
• 5. The wrong type and duration of exercise for you.
• 6. Chronic infections – bacterial, viral and fungal.
• 7. Poor adrenal or thyroid function.
• 8. Compromised liver function (e.g. fatty liver).
• 9. Poor digestion.
• 10. Insulin resistance.
• ACTION STEPS – I AM Excited!
• Two Ways to Fuel Change:
• 1. Your Big WHY???
• I want to live my life to its fullest! I want to have the energy and stamina to do everything that I want to do in my life!
• 2. Righteous Anger – will fuel powerful change.
• Thyroid-Adrenal Connection:
• When you’re stressed out, your cortisol increases and your thyroid hormones decreases.
• Reasons for low progesterone:
• 1. Aging.
• 2. Poor nutrient status.
• 3. Stress (hormone deal-breakers) increases cortisol. Stress is the biggest cause of low progesterone.
• 4. Little or no ovulation.
• 5. Low thyroid function.
• It takes more than hormones to balance your hormones.
• Three Keys to Healing:
• 1. Food.
• 2. Lifestyle.
• 3. Nutrients.
• She Believed She Could, So She DID!
• FOCUS ON WHAT YOU WANT!
• What is it that I do want?
• Just by playing music, you can balance your hormonal levels!
• Fake it till you Make It! It can totally happen for you!

• Always prepare meals with a healthy protein, fat and carbohydrate.
• Divide your plate into thirds and fill one third with the right amount of protein (same size as the palm of your hand and the same thickness) and the other 2/3rds of the plate with vegetables, add a dash of healthy fat (olive oil, avocado, coconut, ghee, nuts/seeds) and you’ve got a hormonally balanced meal.
• Go easy on fruits until you’re feeling a lot better. Stick to 1 cup berries/day or granny smith apples. Follow the Approved Food List.
• Eat within an hour of waking and never go for more than 4 – 6 hours between meals.
• Eat a high protein breakfast within a hour of waking.
• Say a blessing before each meal. Plants and animals give their lives so that we can live.
• Always eat a protein, fat and whole real carbohydrate together.
• Eat when you are hungry, stop when you are satisfied.
• Eat mindfully and relax while eating.
• Chew each bite 25 times!
• Eat as many vegetables as possible (2 cups at each meal for amazing fiber, vitamins and minerals).
• Drink plenty of clean water – fluoride and chlorine free.
• Respect your own biochemical uniqueness – don’t eat anything that makes you feel unwell.
• Increase high fiber foods: mostly vegetables and berries.
• Eat high EPA/DHA fish 1 – 2 times a week (i.e. wild-caught salmon) for the amazing anti-inflammatory Omega-3 fats.
• Eat a rainbow every day and diversify your diet to get a variety of beautiful nutrients.
• Stop eating 3 hours before bed for your body to heal and restore.

😃 Yay! The 15-Day Hormone Reset is starting again on 09/20/21. I’m either going to watch my replay recordings from when I purchased it back it May 2021, or watch it live, or watch the September replay recordings posted in our Facebook group.

My Top 3 Health Goals (in the order of importance):

• 1. Smooth and complete bowel movements.
• 2. Sleep soundly throughout the entire night.
• 3. Pain-FREE!
• 4. Feel Happy, Energetic and more Balanced.
• 5. Strong, Hearty Digestion.
• 6. Mental Clarity.
• 7. Happy Balanced Hormones.
• 8. Healthy Body Composition.

No Judgement. There is no bad hormone score. Love 🌹 and Pure Support.

Tips for Success:

• Clear your calendar for the 3 weeks (weekends are for catching up).
• 🌹 Show up on behalf of yourself.
• Take action – take just one small action per day. Small actions over time equal big results.
• Play full out for 15 days (from May 31st to June 20th ~ 3 weeks).
• Play full out for 15 days (from Sept 20th – Oct 4th ~ 3 weeks).

Hormone Assessment Score:

• Part A: High Cortisol – 19 (May 2021). 11 (09/13/21).
• Part B: Low Cortisol – 17 (May 2021). 10 (09/13/21).
• Part C: Low Progesterone / Progesterone Resistance – 5 (May 2021). 5 (09/13/21).
• Part D: Excess Estrogen – 10 (May 2021). 3 (09/13/21).
• Part E: Low Estrogen – 17 (May 2021). 12 (09/13/21).
• Part F: Excess Androgens – 11 (May 2021). 6 (09/13/21).
• Part G: Low Thyroid – 17 (May 2021). 9 (09/13/21).
• Part H: Insulin Resistance – 3 (May 2021). 3 (09/13/21).
• Total: 99 (May 2021). 59 (09/13/21).