The Balanced Hormone Solution

Ep. 21 Rebounding Resilience: My Post-Vacation Recovery Plan

Listen

Description

Episode Summary: Welcome back to another episode of Tracy Erin Talks! Today, we're diving into the fascinating world of resilience and recovery. Tracy shares her personal experience with how a dream vacation to Spain impacted her resiliency score, as measured by her Oura Ring. Despite the relaxation and enjoyment, her score took a nosedive, and she's here to share the steps she's taking to bounce back. From adjusting her diet and sleep routines to incorporating new supplements, Tracy gives us an in-depth look at her recovery plan and emphasizes the importance of lifestyle medicine.

Key Points:

  1. Introduction to the Episode:
    • Tracy shares her recent trip to Spain and how it affected her resiliency score.
    • Introduction to the Oura Ring and its role in tracking resilience and recovery.
  2. Understanding the Resiliency Score:
    • Explanation of what a resiliency score is and how it's calculated.
    • Importance of balancing sympathetic (fight or flight) and parasympathetic (rest and digest) responses.
  3. Factors Affecting Resiliency:
    • Impact of diet changes, including Mediterranean diet and alcohol consumption.
    • Effects of disrupted sleep patterns and jet lag on resilience.
    • Cumulative nature of stress and recovery metrics.
  4. Tracy’s Recovery Plan:
    • Morning Routine:
      • 10 minutes of sunshine.
      • One-hour walk.
      • Five minutes of HeartMath coherence exercises.
    • Evening Routine:
      • 10 minutes of sunset light exposure.
      • 20-minute post-dinner walk.
      • Five minutes of binaural beats for relaxation.
      • Wearing blue light blocking glasses before sunset.
  5. Dietary Adjustments:
    • Returning to basics: 30 grams of protein per meal, 8-10 cups of vegetables per day, and limited fats.
    • Absolute no’s: alcohol, sugar, grains, and eating after sunset.
  6. Supplement Regimen:
    • Switching from espresso to Rasa mushroom adaptogenic coffee.
    • Incorporating hydrogen water into daily routine.
    • Evening supplements: BodyBio Calm, Magnesium Glycinate, and doTERRA Serenity Oil.
  7. The Importance of Routine and Lifestyle Medicine:
    • How consistent routines and lifestyle choices impact long-term health.
    • Encouragement to create and maintain healthy habits for a stable nervous system.
  8. Engagement and Call to Action:
    • Follow Tracy's journey on Instagram for updates and insights.
    • Invitation to join the Balanced Hormone Solution program.
    • Encouragement to subscribe to the podcast and leave a review.

Resources Mentioned:

Connect with Tracy: