WORKBOOK IT S NOT YOU, IT S YOUR NICKI WILLIAMS. IT S NOT YOU, IT S YOUR NICKI WILLIAMS

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1 IT S NOT YOU, IT S YOUR WORKBOOK NICKI WILLIAMS IT S NOT YOU, IT S YOUR NICKI WILLIAMS The essential guide for WOMEN OVER 40 to fight fat, fatigue and hormone havoc

2 Benefits of balanced hormones What are you likely to gain from balancing your hormones? Lasting weight loss... If you ve been yo-yo dieting (like me) for most of your life, it s time to stop! Dieting just stresses your body out. It s time to reset your mind to nourishing your hormones instead. This guide will show you which foods will switch on your fat burning processes and keep you slim for good. Boundless energy... If you re struggling with fatigue (I haven t met a busy woman yet who isn t!), you re going to learn why your hormones could be at fault, and how to rebalance them so they can reenergise you and not drain you. Balanced moods... When your moods are up and down like Zebedee on a monthly basis, I ll be sharing how to balance the hormones that can be responsible. Warn your family and friends that you could be getting a lot nicer to be around very soon! A clear focused mind... Can t concentrate? Forget where you left your keys or phone? Learn what hormone imbalance may be behind this and how you can get your brain back! No PMS or hot flushes... Heavy, painful or irregular periods are common at this time as your ovaries are declining. As are hot flushes. Learn why they happen and how you can regain control and balance all through the month. And much, MUCH more...

3 Hormone imbalance symptoms How do you know if you have a hormone imbalance? Check out your Feisty 4! Count up how many symptoms you have in each section and score at the bottom. CORTISOL Wired Brain fog Tired Mood swings Low libido Overwhelm Cravings Poor sleep Anxiety Irritability Over-emotional Frequent colds Fat around the middle Your score:

4 INSULIN Expanding waistline Sleepy in the afternoon Angry Mood swings Insomnia (3 am) Heavy/painful periods Sugar/carb cravings Dizzy before eating Your score: THYROID Fatigue (especially morning) Constipation Overweight Depression Low libido Hair loss Dry skin Cold (esp hands/feet) Brain fog Brittle nails Your score: OESTROGEN When your Oestrogen is low: Dry itchy skin Wrinkles Vaginal dryness Depression When your Oestrogen is high: Menstrual cramps Heavy bleeding Fluid retention Bloating Low libido Hot flushes Night sweats Memory loss Breast tenderness Weight gain PMS, mood swings Your score: Your score: If you have a high score in one particular section over another, you may have an imbalance in that area, although it s very common that women have a mixture of symptoms as they overlap so much, and each hormone interacts with each other. Notes:

5 Hormone imbalance affecting you Now, take some time to reflect on how your hormone imbalances are affecting you. HOW IS IT AFFECTING YOU? Are you low in confidence? Is fatigue stopping you doing things? How are your moods affecting your relationships? How does stress make you feel? Is brain fog affecting your work? Are your hot flushes embarrassing? How do other symptoms affect your life? What does that stop you doing?

6 Now, take some time to reflect on where you d like to be. WHERE DO YOU WANT TO BE? How do you want your body to look? How do you want to feel? How would that affect your life? What would that enable you to start doing? Who would that enable you to start being?

7 Your big WHY and GOALS Now, take some time to reflect on your real deep down reasons for wanting to improve the way you look and feel. Ask yourself Why then ask Why again until you find the true reason for wanting to change. Once you have it, write out your main GOALS. YOUR BIG WHY MAIN GOALS

8 4 biggest hormone disruptors You need to know about the 4 biggest hormone disruptors and how you can avoid them... FOOD Food is information it either feeds your hormones or disrupts them. Knowing which foods can mess with your hormones can help you avoid them and choose more nourishing alternatives. STRESS & SLEEP When you have too much stress in your life, cortisol reigns supreme over all the other hormones, and can cause havoc. And when you re not sleeping well, things can get even worse. Knowing what stresses you is the first step. CHEMICALS The modern world is swimming in a chemical soup - some of which is messing with our hormones. These chemicals are called Endocrine Disrupting Chemicals (EDC s) and are found in pesticides, plastics, fragrances and many household products. LIFESTYLE Exercise is a no-brainer for hormones, but finding the sweet spot is key. Too little or too much of the wrong type can actually be harmful. Find your sweet spot and you ll be doing your hormones (and waistline) a big favour Notes:

9 Hormone rebalancing system So now think about the 4 steps to balanced happy hormones:

10 STEP 1 EAT Low GL foods eg fruit, veg, wholegrains, beans, pulses, meat, fish, eggs, nuts, seeds Vegetables, especially non starchy, colourful veg Fibre eg whole grains, veg, fruit, oats, beans, seeds Good fats eg. nuts, seeds, olives, avocado, oily fish, organic dairy, eggs, organic meat, olive oil, coconut oil Protein eg; organic meat, sh, dairy, eggs, nuts, seeds, beans, lentils, quinoa, spirulina Organic Choose grass fed and organic meat, fish, dairy and eggs Dark chocolate! Water filtered STEP 2 REST Stress Reduction Sleep meditation 7-8 hours per night breathing bed by 11pm (10.30 is ideal!) yoga no gadgets walking keep room dark being in nature relax before bed laughing avoid eating late hobbies cut caffeine and alcohol relaxation hydrate baths (especially Epsom Salts) exercise massage

11 STEP 3 CLEANSE Organic unprocessed food Filtered water Natural organic cleaning products Natural organic personal care products Stainless steel, ceramic or cast iron cookware Glass or stainless steel water bottles and food containers Essential oils instead of synthetic fragrances Natural candles and air fresheners STEP 4 MOVE Take regular breaks from sitting (set an alarm on your phone) Walk more Move more (park further away, walk up stairs/escalators etc) HIIT or burst training (e.g. Metabolic Aftershock) Weights or resistance training (can be done at home) Yoga, pilates Sports, dancing or active hobbies

12 STEP 1 EAT List the things you are going to start doing from today: STEP 2 REST List the things you are going to start doing to switch off your stress:

13 STEP 3 CLEANSE List the things you are going to start doing to minimise your chemical exposure: STEP 4 MOVE List the activities you are going to start doing that your hormones will love:

14 This is your time It s easier to rebalance your hormones than live with the misery of imbalanced hormones Dr Sara Gottfried WHAT DO YOU MOST NEED HELP WITH? WHAT DO YOU NEED TO PUT IN PLACE? Facebook: facebook.com/happyhormonesforlife support@happyhormonesforlife.com