Curious about what REALLY works to improve your health, get your weight in check & have all day energy? In this episode Dr. Jannine Krause shed's light on what she's found in her last 13+ years of practice are key things to master for optimal health to see your energy increase, mood improve, and pain decrease.
What you'll learn in this podcast...
The 7 things you need to master to optimize your health:
1) Sleep - At least 8 hours a night, monitoring it to ensure it’s restful. Oura Ring is
recommended for this!
2) Hydration - Drink at least ½ your body weight in ounces a day & more if you are
exercising and drinking coffee
3) Circulation - Move every hour for at least 5 minutes, do joint mobility work. Contrast
hydrotherapy - apply to areas of pain. 3 mins hot and 30 secs cold. 3 rounds ending on cold
4) Breathing to Reset your nervous system -You have to keep giving your body the “all
clear signal” and get it out of fight or flight and into chill mode. Conditioning training to
help your body adjust to good stressors like exercise plus improve your heart rate
variability (HRV)
5) Protect Your Microbiome - Your skin, oral and gut all matter. Eat closest to nature,
avoiding fried chips and snacks, slow down and experience food, don’t stuff yourself!
6) Optimize Cell Signaling - Test your sex hormones. DUTCH test or blood test, test your
cortisol. ZRT Labs saliva, test your thyroid (TSH, free T4, free T3, reverse T3, thyroid
antibodies), insulin resistance and blood.
7) Get Your Mind Right - Work on your self awareness, self love, living aligned with your
values, know what triggers you emotionally, make sure you get your needs met.