🌷 15 Day Hormone Reset

• A. Week 1: Preparation week
• Day 0: Top 3 Health Goals – Monday
• 15 Day Hormone Reset Approved Food List – Tuesday
• How to Make a Hormone-Balanced Meal? – Wednesday
• B. Week 2:
• Day 1: Mindset – Monday
• Day 2: Food & Nourish – Tuesday
• Day 3: AM Routine – Wednesday
• Day 4: Movement – Thursday
• Day 5: Hormone Elixirs – Friday
• C. Week 3:
• Day 6: Sleep – Monday
• Day 7: Calm, Soothe and Restore – Tuesday
• Day 8: Relationships – Wednesday
• Day 9: Cravings – Thursday
• Day 10: PM Routine – Friday
• D. Week 4:
• Day 11: Intimacy – Monday
• Day 12: Vitamins – Tuesday
• Day 13: Digestion – Wednesday
• Day 14: Pleasure – Thursday
• Day 15: Next Steps – Friday
• E. Week 5: Wrap up week
• VIP Call 1 – Monday
• VIP Call 2 – Tuesday
• VIP Call 3 – Wednesday
• VIP Call 4 (Wrap Up Q&A) – Thursday

• Theme for the Day:
• Pleasure
• Affirmations for the Day:
• I AM Happy! I AM Joyful! I AM Carefree!!! 🥰
• Intro:
• 19:30
• The right information + the right action = Powerful results!
• What is a Chakra?:
• 20:51
• There are 7 main chakras, starting from the base of the spine, through to the crown of the head. These invisible wheels of energy keep us vibrant and healthy.
• 21:40 – Diagram of our Chakras
• Second (Sacral) Chakra:
• 22:10
• Our creativity and sexual center.
• The energy of the second chakra, is the power of partnerships, how we begin to relate to others outside of the family tribe, the creative exploration of life and relationships, sexuality, and discovering the power of choice.
• 22:37 – the male orgasm
• 24:28 – the female orgasm – touch can be amazing for us!
• Women are receivers:
• 25:56
• We need constant filling up in order to show up in a powerful way. In the way that we were meant to be in this world.
• Resentment = lack of self-care:
• = lack of receiving
• 27:05
• How can I take better care of myself?
• Why Pleasure?:
• 27:29
• Parasympathetic nervous system! (Rest and Digest).
• Connecting.
• Love and the present moment.
• Happy brain chemistry.
• Love of life!
• People live longer and healthier!
• The female orgasm:
• 28:16
• The female orgasm is similar to mediation – supporting the theta brainwave state.
• OM: orgasmic meditation, the power and attention of meditation with the deeply human, deeply felt, and connected experience of orgasm.
• Orgasm is not just climax, it’s pleasure. The clitoris has over 8000 nerve endings that’s strictly for pleasure. Get to know your entire pelvic floor and your breasts.
• Hormonal benefits of pleasure:
• 30:02
• lowered TSH – improves metabolism
• lowered Insulin
• lowered Cortisol
• Increased Oxytocin – our connection hormone
• Increased Serotonin – our hapoy brain chemistry
• Increased Progesterone – our relaxing hormone
• What is Pleasure / Builds Oxytocin?
• 30:38
• Anything that brings you joy!
• A walk on the beach (or in nature).
• Petting your dog or cat.
• A hug (7 seconds)
• Kissing, cuddling.
• Words of encouragement – check again “Relationship” day.
• Intimacy/touching/orgasm.
• Meditation/prayer.
• Gratitude.
• Community.
• Breastfeeding.
• Plan Pleasure!
• 32:00
• Pleasure is deliberate, not casual.
• Put it on your calendar!
• She requires planning! She does not happen by default.
• 32:33
• Make your own “Pleasure Basket”!
• 37:57 onwards (from the May 2021 Reset recording)

• Theme for the Day:
• Digestion
• Affirmations for the Day:
• My body knows what it needs!
• Hormones affect our:
• 19:30
• Skin
• Energy
• Mental Clarity
• Digestion
• Menstrual Cycle
• Moods
• Weight
• Beautiful Hair
• Vaginal Health
• Our Nervous System:
• 21:30
• Rest & Digest
• or Fight or Flight
• 🚫 The Top 10 Hormone Deal-Breakers are:
• 23:18
• 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.
• 25:09
• Test, Don’t Guess!
• Digestion:
• 25:37
• The health of your digestion is central to the health of your entire body and mind. All disease begins in the gut, and conversely, most diseases can be healed in the gut (the enteric nervous system).
• The gut is considered the second brain.
• GALT (gut-associated lymphoid tissue), represents 70% of your entire immune system.
• Weight, moods, hormone metabolism , and inflammation are gut-mediated (happens in the gut).
• Estrobolome: collection of microbes capable of metabolizing estrogens.
• The alkalinity of each part of my digestion is:
• 26:58
• Mouth: alkaline – breaks down carbohydrates
• Stomach: acidic – breaks down proteins. First line of defense against microbes from your mouth.
• Small Intestine: alkaline. Fat metabolism
• Colon: acidic.
• These are signs that I need to address my digestion ASAP!:
• 28:00
• Acid reflux or GERD
• Burping incessantly
• Gas
• Bloating
• Constipation
• IBS symptoms
• Diarrhea
• Poorly formed stools
• Bits of food in your stool
• Nausea
• What is a healthy bowel movement?:
• 28:39
• 1 piece
• comes out very easily (softer side)
• dark in color (removing dead rbc that your liver has metabolized)
• pointed at one end
• no bits of food
• at least 1 per day
• no skid marks in the toilet bowel – too much mucus
• does not float (fats not metabolized well), it should sink
• Estrobolome:
• 30:11
• The estrobolome (enteric bacterial genes) modulates the enterohepatic circulation of estrogens and affects circulating and excreted estrogen levels.
• i.e. is responsible for the metabolism of estrogen
• B-Glucuronidase:
• 31:45
• A bacterial species that can “deconjugate” estrogen in the gut, leading to their reabsorption back into the circulation.
• Robin’s Top Tips for Healthy Digestion:
• 32:20
• Chew your food well
• Support strong stomach acid
• Sit at the table while eating
• Keep the conversation positive at the dinner table
• Get enough rest
• Use digestive enzymes if needed
• Relax for five minutes after a meal
• Say a blessing before each meal
• Support healthy gut microbiome
• continue from 33:25

• 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

• 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.

• 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

• 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

• 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