Dear Friend,
I love seeing the changes that happen in the lives of the women in my practice.
Today I saw a woman in her mid-40’s who told me she is less moody, less controlling and that her previously impossible PMS was completely gone. Right on!
I also saw a young girl who told me her fears and anxieties are getting much better, and explained a few recent situations in which she displayed unusual resilience and capacity. That’s what I like to hear!
These changes happened because I listened carefully, gave them homeopathic treatment and also because I took the time to also suggest non-homeopathic strategies for healthy living. I have a holistic practice in which I give whatever is needed in the moment; remedies, lifestyle suggestions, book recommendations, or mean girl advice. It’s all in a day’s work.
Without exception, the women and girls that come to see me want to be strong, healthy and emotionally stable. To achieve this goal, I give everyone a homeopathic remedy and a lot of advice. When I started hearing myself say the same things over and over, I decided to create a brief list of some of my favorite health advice.
What you’ll find here are some resources for the fundamental physical and mental issues that women in my practice face. You’ll find smart and wise people, along with their books, podcasts and instagram accounts. Take a look! Your strong and resilient future self is just around the corner.
4 ESSENTIAL STEPS TOWARD HEALTH
Improve fitness and longevity
Start strength training
Order lab tests, even when your doctor doesn’t want to
Function Health puts you in charge
Change your body composition (lose fat, not muscle)
Implement The Galveston Diet
resolve your issues; emotional, mental & relational
Listen to Mel Robbins
LIFT HEAVY THINGSWith age comes loss of muscle (sarcopenia) and demineralization of bone leading to more fragile, injury-prone bones (osteoporosis). We want to be strong into old age, rather than becoming frail. Strength training has many many benefits, including:
- Increased skeletal muscle
- Increase in balance capacity
- Decreased risk of falling and breaking a bone
- Improved mood, memory and attention
How to begin? There is no substitute for weights. It’s not the same as Pilates, yoga, mountain biking, walking, running or stretching. Those activities are great, but they do not put the hormetic stress on your bones and muscles that will stop the loss of your muscle and bone mass. Joining a gym is ideal but not absolute, if you can’t join a gym there are ways to get started at home. But either way, you’re going to need a plan. You want to be methodical with how you start and how you progress, and most importantly, you want to make sure to have good form so you don’t get injured. Working with someone who helps you can be a good place to start. There are lots of beginner plans online. Check out your local gyms. Find one that feels like a good fit. Don’t let gym intimidation stop you from achieving your goal!
Resources:
- How to Start Weight Training: A 30-Day Quick Start Guide
- Strength Training 101: Beginner Tips And A Workout Plan To Get Started
- 30 min Full Body Resistance Training with Dumbbells
- 30 min Intense Mini Band Workout
- Vonda Wright, MD
- Forever Strong by Gabrielle Lyon, MD
GET ESSENTIAL LAB TESTS
Many times I’d like my clients to get some blood tests, but their doctor won’t order them. Services like Life Extension and Direct Labs allow us to get bloodwork done without a doctor, but the costs can add up quickly. Function Health is a brand new option for people who want to get a wide range of blood tests bi-annually for a low price. In addition to the testing, Function also gives you physician feedback. This is an amazing resource that everyone should consider if you’ve had push-back from your doctor about testing you’d like to have done.
Some of the tests:
- Full thyroid panel; TSH, Free T3/T4, Antibodies
- Female and male hormone panels
- Insulin, leptin, glucose, hemoglobin A1C
- Cortisol, DHEA
- Heavy metals
- Complete blood count
- Electrolytes
- Apolipoprotein E
- Cancer screening
- and so many more
Resources for private lab testing:
CHANGE YOUR BODY
Dr. Mary Claire Haver is like your BFF who happens to be an OBGYN and menopause expert. She stays up all night reading literature on women’s health and menopause so you don’t have to. She has put together an evidence-based strategy for peri- and menopausal women to regain control of their weight, hormones and mental health. Her message is “strong not skinny”, which I think is a fresh and important message in the diet and health space. Lose fat, feel better, look better.
Bonus: Dr. Haver also has an amazing new book out called The New Menopause.
Dr. Mary Claire Haver’s keys to health in menopause:
- Intermittent fasting
- Fiber intake at least 25 grams
- Anti-inflammatory foods
- Daily sugar intake under 25 grams
- Gut health
- Exercise
- Manage stress
Resources:
WORK ON YOUR ISSUES
Mel Robbins is a combination best friend/motivational speaker/guru who has done all the hard work on herself so you don’t have to reinvent the wheel. She is an optimistic, realistic voice out there helping you achieve your goals and sort out your issues so you can get on with living and enjoying your life. She has podcasts covering a VERY wide range of issues. Whatever you’ve got going on, she’s got a solution.
These Mel Robbins podcasts 100% changed my life:
- 134: 8 Small Habits That Will Change Your Life: The Best Expert Advice I’m Using This Year
- 137: How to Motivate Yourself: Leverage Dopamine & Overcome Your Excuses
- 130: Why do I Love the Way That I Love: The 4 Attachment Styles Explained
- 157: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, and & Stop Suffering Now
- 172: 6 Simple Science Based Hacks That Will Make Your Life Better
- 208: How to Get Motivated Even When You Don’t Feel Like It
Listen on Apple Podcasts, Spotify, YouTube, Amazon Music. Change your life.
Wishing you optimal health,
Alexis
