I tried a lot of things for hormone health in 2024…

Some I've shared on social media and on this podcast and some have been complete flops that I will never share. I enjoy the trial and error and being a guinea pig for these modalities.

To save you a bunch of time and effort, I want to share with you what I'm taking into 2025 when it comes to health hacks and self care practices.

I'll list them below in case you want a detailed explanation of each and let me know which ones you take into 2025!

Flush Protocol:

• Liver = 10-20% of metabolism
• Functional foods, juices, supplements, and medical food powders to nourish thyroid and adrenals
• I aim for 1-2x/year for ongoing maintenance, everyone can benefit from at least 1 flush in their lifetime!

Follicular Phase Progressive Overload:

• Days 1-17ish I aim to increase my training volume (increased weights and/or reps) compared to prior month follicular phase
• I reduce volume (or don’t train at all) in luteal phase (Days 17+)

Silent Walks:

• Helps with blood sugar
• Silent = nervous system supporting
• Overall movement = muy bueno!
• I aim to do 1-2 per day, the more the merrier!

Scheduled Play Time:

• It’s so important to broaden your life!
• Put play on your schedule and treat it as an appointment that can’t be missed

Lymphatic Drainage:

• Dry brushing, gua sha, lympathic massage
• Helps move lymph fluid for better detoxification (and aesthetics!)

Weekly Yoga Class:

• I used to do a lot of yoga at home, but love going to a class 1x/week
• Vinyasa or Yin only
• I keep my practice restful- goal is nervous system management!

Caffeine Limits:

• I’ve gone from drinking 600mg caffeine per day in 2021, to 0mg per day in 2023, to having 50-125mg per day in 2024 and feel great!
• This is MY limit that keeps my adrenals happy, yours might be different!

Warmer Cold Plunges:

• I used to do plunges as often as possible and as cold as possible, but newer research suggests warmer and less often is more optimal for women
• Aim for 45+ degrees
• Less frequent during luteal phase

Feast/Fast Cycles:

• Most women should NOT be fasting
• Fasting only works if you have fed up and restored your hormones!
• I usually do light intermittent fasting around my follicular phase, and will throw in longer fasts around ovulation or menstruation every once in a while

Sober periods:

• Started doing this by accident
• Going months without alcohol
• Keeps liver from getting sluggish

IV Drips:

• Maybe 1x/quarter I’ll do an IV drip
• IV therapy = almost 100% absorption compared to ~50% for pills
• Anytime I feel like I’m getting sick or just feel run down I’ll schedule an IV

Time Stamps:

(2:39) Treating Myself As The Guinea Pig

(3:32) The FLUSH Protocol

(5:10) Favorite and Not Favorite Parts

(7:49) Follicular Phase Overload Training

(10:37) Silent Walks

(13:12) Scheduled Play Time

(17:22) Lymphatic Drainage

(21:04) Limiting Caffeine Intake

(23:13) Warmer Cold Plunges

(24:49) Feast and Fast Cycles

(27:22) Sober Cycles

(29:30) IV Drips

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