Episode Summary: Welcome back to another episode of Tracy Erin Talks! Today, we're diving into the fascinating world of resilience and recovery. Tracy shares her personal experience with how a dream vacation to Spain impacted her resiliency score, as measured by her Oura Ring. Despite the relaxation and enjoyment, her score took a nosedive, and she's here to share the steps she's taking to bounce back. From adjusting her diet and sleep routines to incorporating new supplements, Tracy gives us an in-depth look at her recovery plan and emphasizes the importance of lifestyle medicine.

Key Points:

1. Introduction to the Episode:
   • Tracy shares her recent trip to Spain and how it affected her resiliency score.
   • Introduction to the Oura Ring and its role in tracking resilience and recovery.
2. Understanding the Resiliency Score:
   • Explanation of what a resiliency score is and how it's calculated.
   • Importance of balancing sympathetic (fight or flight) and parasympathetic (rest and digest) responses.
3. Factors Affecting Resiliency:
   • Impact of diet changes, including Mediterranean diet and alcohol consumption.
   • Effects of disrupted sleep patterns and jet lag on resilience.
   • Cumulative nature of stress and recovery metrics.
4. Tracy’s Recovery Plan:
   • Morning Routine:
     • 10 minutes of sunshine.
     • One-hour walk.
     • Five minutes of HeartMath coherence exercises.
   • Evening Routine:
     • 10 minutes of sunset light exposure.
     • 20-minute post-dinner walk.
     • Five minutes of binaural beats for relaxation.
     • Wearing blue light blocking glasses before sunset.
5. Dietary Adjustments:
   • Returning to basics: 30 grams of protein per meal, 8-10 cups of vegetables per day, and limited fats.
   • Absolute no’s: alcohol, sugar, grains, and eating after sunset.
6. Supplement Regimen:
   • Switching from espresso to Rasa mushroom adaptogenic coffee.
   • Incorporating hydrogen water into daily routine.
   • Evening supplements: BodyBio Calm, Magnesium Glycinate, and doTERRA Serenity Oil.
7. The Importance of Routine and Lifestyle Medicine:
   • How consistent routines and lifestyle choices impact long-term health.
   • Encouragement to create and maintain healthy habits for a stable nervous system.
8. Engagement and Call to Action:
   • Follow Tracy's journey on Instagram for updates and insights.
   • Invitation to join the Balanced Hormone Solution program.
   • Encouragement to subscribe to the podcast and leave a review.

Resources Mentioned:

• Oura Ring
• HeartMath Coherence App
• Binaural Beats Playlists (Spotify, Apple Music, YouTube)
• Rasa Mushroom Adaptogenic Coffee
• Hydrogen Water Device
• BodyBio Calm
• Magnesium Glycinate
• doTERRA Serenity Oil

Connect with Tracy:

• Instagram: @tracyerinwellness
• Email: [email protected]
• Balanced Hormone Solution Program: Join Now