Free The Hormone Reset Diet by Sara Gottfried Page B

achieve those numbers with food alone.
    For those of you suffering with hot flashes and night sweats as a result of estrogen imbalance, add Siberian rhubarb to your protocol. It’s been shown in randomized trials—the best-quality evidence—to make women in perimenopause and menopause more comfortable, and it has an excellent safety profile. 20
Cell to Soul Practice
    We compartmentalize as a survival instinct. We put health in one compartment, weight in another, relationship in a third compartment, and work in yet another. When it comes to our metabolic hormones, we can’t afford to think of them separately. My hope is that you can integrate how you eat, move, think, and supplement so you can feel whole and alive, and feel that you are reaching your full potential.
    My goal for you is to craft the best possible health. If you’ve been struggling with weight, body image, or erratic eating your whole life, I ask you to be gentle and to start with loving and kind words toward yourself. Even if it feels hokey, try it. As I hope you’ve learned by now, many of your health issues don’t stem from the fact that you are weak or lazy or have no willpower. Your body might just need recalibration. So, stop blaming yourself, and put your energy into the positive direction of your own growth and healing.
    The Power of Positive Thinking
guru Norman Vincent Peale suggested that you list all your weaknesses, your failures, your doubts—everything negative—on a single piece of paper. On a second page,list all the good qualities you would like to have. Put away the first piece of paper and keep the second handy in your pocket or purse so you can read it over and over. Make an effort to edit and customize the statements I’ve included in the following meditation so that they work for you. Some people consider them a prayer for wholeness or a way to connect with a Higher Power.
Your Homework: Loving-Kindness Meditation
    This practice uses intention, words, imagery, and feelings to evoke loving-kindness toward yourself and others. When you repeat the script, you express an intention, planting the seeds of loving wishes.
    To practice your loving-kindness meditation, sit comfortably and without distraction. Take five deep breaths with slow, long, and full exhalations.
    State to yourself as a mantra the following:
    May I be filled with loving-kindness.
    May I be happy.
    May I be full of grace.
    May I be healthy.
    May I live with ease.
    Repeat as many times as you need to in order to feel complete. When you are ready, bring to mind a benefactor, someone it is easy to feel loving-kindness toward—perhaps a child or a pet—someone with whom you have an easy relationship. Have a sense of that being in your heart. Then begin to send blessings to the loved one:
    May you be filled with loving-kindness.
    May you be happy.
    May you be full of grace.
    May you be healthy.
    May you live with ease.
    Next, recite again for yourself:
    May I be filled with loving-kindness.
    May I be happy.
    May I be full of grace.
    May I be healthy.
    May I live with ease.
    For folks who’ve been practicing loving-kindness, it doesn’t feel complete unless you extend the blessing to someone you’ve had a conflict with. Add a final phase of the meditation to someone you hold anger or resentment toward:
    May you be filled with loving-kindness.
    May you be happy.
    May you be full of grace.
    May you be healthy.
    May you live with ease.
Exercise
    I have great news for those of you who hate to exercise! During the Meatless reset, I want to kick-start your metabolism with a simple goal:
sit less.
Rather than sweating for additional hours at the gym, begin to reset estrogen (and insulin) by sitting 90 minutes less each day. Several recent studies confirm the wisdom of reducing sedentary time—and even suggest it might be better than a vigorous workout. 21 These studies looked at patients with insulin resistance and found that the people with the least amount of time spent