In this Guest Expert segment, Gina discusses sleep and hormones with Dr. Olinca Trejo. Dr. Olinca is a licensed, board-certified Naturopathic Doctor in the province of Ontario. She also holds an honours degree in Kinesiology and has achieved her certification and internship in bioidentical hormone replacement therapy (BHRT).

You can find the full video hosted at:

https://www.facebook.com/groups/livymethodwinter2024

Topics covered:

• Stress and Sleep and Introducing Dr. Olinca Trejo
• What are hormones?
• It is so much more than what you are eating, and when
• Lack of sleep and how does that affect your hormones
• Sleep is when the magic happens
• 3 hormones that affect sleep: melatonin, cortisol and adenosine
• Melatonin supplements: is it right for you?
• Stress and cortisol and how it can contribute to sleep disturbances
• Sleep architecture and the stages of sleep
• Stress can present in very different ways
• The first few weeks of the program and giving the body what it needs
• Stop forcing yourself to eat a salad, and be in tune with your body's needs
• Men and their weight loss journey and the impact of hormones
• Going through hormonal changes and the impact on your sleep
• Peri-menopause and menopause and how sleep can change
• What can you do to help with cortisol?
• Supplements to reduce cortisol and help with sleep: different types of magnesium and adaptogens
• Don't stress yourself out, don't TRY to sleep
• What are the impacts of exercise on sleep and cortisol, and what is the best time of day for different types of exercise
• Sleep and cortisol and the impact on weight loss
• How can a poor night's sleep impact your body and choices that day?
• What can happen over a prolonged period without sleep
• Think about what you can do to improve your sleep hygiene
• It's a journey, not a quick fix

To learn more about The Livy Method, visit www.ginalivy.com.

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