WEEK 5 GOAL:
Stress, hormonal imbalances, and lack of sleep can create havoc and destroy any chance your body has of losing fat. When your body is out of balance, it holds on to fat reserves and breaks down muscle, which is the exact opposite of what you want. This imbalance creates a vicious cycle of hormonal misfires that will keep dragging you down until you change something.
So for week 5, you’re going to bring your body to a state of equilibrium through stress and sleep management, healing yoga, changes in dietary patterns, and a few lifestyle adjustments. The goal is to help your body heal, resume fat loss and give you a fresh start!
The levels of the stress hormone cortisol rise during stressful times. It can transform your overeating into a habit, causing you to crave sugary and fatty foods. Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize stress when it begins. You can then use different techniques, such as yoga, meditation, and deep breathing, to successfully cope with stress and lower cortisol levels.
As soon as you feel any stress signs creeping up, stop and do the Anxiety & Stress Relief Essential Flow. Follow the breathing pattern described, breathe deeply, and do as many rounds as you need to make sure all the stress signs subside.
When you don’t get enough sleep the secretion of ghrelin, the hormone that tells you when to eat, and cortisol, the hormone that regulates appetite, increases. And to make things worse, the production of the hormone that tells you to stop eating, leptin, decreases. This results in a constant feeling of hunger and a general slow-down of your metabolism, which can lead to a higher calorie intake and cause fat storage and weight gain. To help normalize the levels of these “hunger” hormones, set a regular bedtime and get a good night’s sleep.
As you know, exercise is amazing for your health and wellbeing, but when your body is out of balance, you need to focus on activities that help your body heal and give it time to recover and start fresh. So this week, we want you to skip your daily workout and do yoga instead.
- Monday: Anxiety & stress relief essential flow
- Tuesday: Purify & cleanse essential flow
- Wednesday: Hormone balance essential flow
- Thursday: Better sleep essential flow
- Friday: Lymphatic cleanse essential flow
- Saturday: Immunity booster essential flow
- Sunday: Vitality & strength essential flow
All of our organs need water to function well, and stress can cause dehydration. When you’re dehydrated, your body stops working properly, which can lead to even more stress. You must stop this cycle by drinking enough water throughout the day and carrying an insulated sports bottle with you to prevent dehydration.
Excessive caffeine elevates cortisol levels and leads to the negative health effects associated with prolonged elevated levels of cortisol including weight gain, dehydration, and the disruption of sleep patterns. This week we want you to replace coffee with green tea, to help lower cortisol levels and aid in weight loss. This swap will also give you greater and longer-lasting energy without the coffee jitters.
Intermittent fasting is a practice that works great for reducing visceral fat, which in turn helps lower cortisol levels. The goal is to create a fasting window of 18 hours that helps your body reboot, heel, and burn excess fat.
Since this week you won’t be doing any strenuous exercise, it’s the perfect time to try intermittent fasting. Stick to a six-hour eating window and eat mostly organic, whole, and healthy meals. There’s no need to count calories or macros this week.
All the recipes linked below help bring your body to a state of equilibrium. They’re rich in anti-inflammatory foods, high in nutrients, and will help balance out your hormones.
- Antioxidant and anti-inflammatory berry & banana fruit cups
- Watercress, apple & lemon detox juice
- Nuts & fruits healthy trail mix