THEHORMONERESETDIET

HEALYOURMETABOLISMTOLOSEUPTO

15POUNDSIN21DAYS

SARAGOTTFRIED,M.D.

Dedication

Formybelovedfamily,David,Gemma,andMaya

Contents

DedicationForewordPartIWhyWomenNeedtoReset

1Women,Food,andBrokenMetabolism

2PrepforYourHormoneReset

PartIITheSevenHormonalResets

3Meatless

4SugarFree

5Fruitless

6CaffeineFree

7GrainFree

8DairyFree

9ToxinFree

PartIIIReentryandBeyond

10Reentry

11Sustenance

RecipesResourcesAcknowledgmentsNotesAbouttheAuthorPraiseCredits

CopyrightAboutthePublisher

Foreword

Thebookyouholdinyourhandsmaybejustwhatweneedtoenddietingforwomen. As I’vewritten inmy previous books, it’s not your fault that you’reoverweight. The obesity rate has tripled in the past fifty years, and it’s notbecauseofalackofwillpower.It’sbecauseyourhormoneshavebeenhijackedbyBigFood—thegiantfoodcorporationsthataresimilarto“BigTobacco”andits efforts to get people addicted to cigarettes. Big Food knows how tomanipulate processed food so that it’s hyperpalatable and ultimately gets andkeepsyouaddictedtotheseharmfulfood-likesubstances.Theresultisthatyourhormonesthenbegintoworkagainstyou.EnterDr. SaraGottfried.As a board-certified gynecologist, she is uniquely

qualified to understand the private suffering thatwomen experiencewith foodaddictionandbodyshame.AsaHarvard-educatedphysicianscientist,sheknowshow to separate good science from bad, and can translate the science intoentertainingyetaccurate language thateveryonecanunderstand.Asawoman,she has personally struggled with and healed her own food addiction. Thatcombination is extremely rare in medicine—few doctors are willing to admitpublicallytheirownstoriesofvulnerabilityandrecovery.NotonlydoesDr.Sarashare her stories quite poignantly, she puts them to work to change theconversationwe’re having about food addiction andwhat has been proven tosolveit.Womenhave specific needs comparedwithmen and their needs are largely

ignoredby the$60billionweight-loss industry that specializes inperpetuatingthefoodliethatinordertoloseweight,youmustcountcalories.Youmayhavenoticedthatwomentendtotrailmenwhenitcomestoweight

loss—theytendtoloseweightmoreslowly.Thereareafewpossiblereasonsforthis,including:•Hormones.Womenhavelesstestosterone,whichboostsmetabolismandkeepsyoulean.Menaregeneticallyprogrammedtobelargerandhavemoremusclemassandlessfat.Asaresult,mencangetawaywitheatingmorefood,andwhentheychoosetoloseweight,theyoftengetquickresults.

•Foodpreference.Generally,menlikemeat,andwomenlovecarbohydrates—thoughthisalsomaybelinkedtofoodaddiction.

•Stress.Womentendtohavemorechallengeswithstresscomparedwithmen,accordingtonationalsurveys.Theirstressresponsesystemismoresensitiveandvulnerable,whichmayexplainwhywomenaremorelikelytoeatunderemotionalstress.

•Cooking.Womenareprimarilyresponsibleforcookingthefamilymeals.Thatmeansmoreworkburdenonwomentoplanmenus,groceryshop,andpreparemeals—plusadditionaltemptationtotaste,nibble,andlickfoodduringcooking.

•Dieting.Approximately80percentofwomenaredissatisfiedwiththeirbodyandbeatthemselvesupoverafewextrapounds,andmostareonadiet.Menarelesslikelytodietasahobby.Still,there’sagenderdifferenceinexpectation:womenhavemorepressuretolooklikesocietalnormsoftheidealbody.

Fortunately, these gender differences can be addressed and, inmany cases,turned intoanadvantagewhenyou seekweight loss.Dr.Sara ishere to showyouhow.Remember, it’s not overeating that makes you fat. It’s being fat, and the

hormonal chaos that led to the fat, that makes you overeat. Forget caloriecounting,andbegintofocusinsteadonthequalityofyourdiet.Thisisimportantfor both men and women, but women suffer more when it comes to foodaddiction, and women need a specific fix that speaks uniquely to theircircumstances.Ifyou’reawomanandhavingtroublewithovereating,keepingyourportions

undercontrol,orsugarcravings, thenIhighlyrecommendTheHormoneResetDiet.I’minconstantcontactwithpeoplewhostrugglewiththeirweight.I’vefound

that people often knowwhat to do, but the problem is thatmost people don’thavethedisciplinetofollowthrough.So instead, they fall for the tempting illusion of expensive surgeries, over-

hypedexercisemachines,weightlosspills,orsomefaddiet…andactuallyendupgainingevenmoreweight.Stopthemadness.Recognizethatfoodaddictionhastakenoveryourabilityto

modulatefood,anda“celltosoul”approachisneeded.AllowthewisdomofDr.

Sara and functional medicine to come to your rescue, and heal your foodaddictiononceandforall. It’s timetoresetyourhormoneswithyourforkandlearntobeleannaturally.

MarkHyman,M.D.Lenox,MA2015

PARTONE

WhyWomenNeedtoReset

CHAPTER1Women,Food,andBrokenMetabolism

I used to be fat and… I’m a doctor. After decades of starving myself andfeelingasthoughIwerelivinginsomeoneelse’sbloatedbody,Iquitthewar.Intheprocess,Icametounderstandthatwhatwe’vebeentaughtaboutdietingiswrong—evenwhatIwastaughtinmedicalschoolmorethantwenty-fiveyearsago. Harsh deprivation, beating myself up over the waning willpower, dailyfightswithfoodandwhethertobe“good”or“bad”inmynutritionalchoices—thesedietingskirmishesactuallyleftmemorestressed;worsenedmyhormonalimbalances, body shame, and food addiction; and kept me out of a genuineconversationwithmybodyandwhatitactuallyneeds.Ittookmemanyyearstolearnthelesson,whichoccurredaftertryingnearly

everydiet,includingtheno-carb,low-carb,carb-cycling,low-fat,high-fat,low-protein,high-protein,no-salt,lemonadeandhoney,andMediterraneandiets.The truth? These diets don’t work for most women because they fail to

address the hormonal root cause.Hormones dictatewhat your bodydoeswithfood.Fatness is the result ofmajor hormonalmisfires inwomen, and forcefulapproachestolosingweightfailtoaddressthehormonalrootcauseinstrategy,tactics,anddelivery.Fortunately,thereisasolution.Youcanrediscoverabodyyou’rehappywith

—inwhichyoushedtheweight,feeltrimandsexyinyourskin,andrestoreyourhormones and health—without a daily battle. After earning amedical degree,becomingawife,birthingtwobabies,andgettingcertifiedasayogateacher,Iultimately learned that there’s an alternative to the suffering over weight thatdoesn’tinvolveshameorguilt.Inshort,youneedtocorrecthormonalmisfireswith your fork. I learned how to eat in a way that optimizes hormones andreinstatesahealthyweight inwomen,andnowIwant tosharemydiscoverieswithyou.As women, we’re at a disadvantage when it comes to getting fat. We are

exquisitelysensitivetotheravagesofstressandinflammation—youmaynoticethe telltale signs as sugar cravings, extra weight hanging around your waist,

moodiness, lackof sleep, or perhaps an overwhelmed feeling.These are cluesthat your hormones have begun to turn against you, which sets off a viciouscycleofinflammation(thetypethatmakesyouoverweight)andmoredifficultyregulatingthehormonesthathelpyouburnfat(alsoknownasthehormonesofmetabolism,or theengine forburningcalories).Whenmisfiringhormonesareallowedtospiraldownward,you’releftwithhormoneanarchyand,ultimately,abroken metabolism; and you store fat no matter what—even when you trypopular diets like Paleo orWeightWatchers. Soon the bathroom scale seemsweirdlystuck10or25poundshigher thanyou’dprefer. Ifyoustruggle togetandstaylean,Ipromisethatyourhormonesaretoblame.Yourhormonesgovernnearlyallaspectsoffatloss,fromwhereyoustorefat(andhowmuch)toyourcravings,appetite,gutbacteria,andevenyouraddictivepatternswithfood.Thegoodnewsisthatyoucanturnthisproblemaround—intwenty-onedays.

Inthepagesofthisbook,you’llfindanovelstep-by-stepplanthatI’vedesignedtohelpwomenofallshapesandsizes,agesandethnicities, to loseweightandfeellighter,fromyourcellstoyoursoul—aformulathathashadamazingresultsforthousandsofwomenjustlikeyou.I’mexcitedtoshareitwithyounow.TheprevailingnutritionalparadigmiswhatIcall“outsidein,”whichrefersto

thehard-driving,forcedmarchofrestrictingcaloriesandmaybecarbohydrates.These strategies are external and focused on physical requirements, instead ofresettingyourinternalworldandaddressingtheemotionalissuesyouface.The“calories in, calories out” mind-set is the old-school approach of a one-sidedconversationwiththebody:Youneedtoeatthis,notthat.Submittomywill.Theproblemisthatcoerciondoesn’tworkforwomen,whodon’tliketobeforced,deprived, or disempowered. The outside-in approach tries to beat you intosubmission.It’sabootcampforyourbody,whenwhatawoman’sbodyreallyneedsisthreedaysataspa.Thefemalebodyrespondsfarbettertothecoaxthantheshove.

Diagnosis:BrokenMetabolism

Whenyougetaflattire,youfixit.Youdon’tdrivearoundonthetirerimfortenthousand miles, ruining your car and polluting the environment. The sameshould be true of your metabolism. The problem is, unlike with a flat tire,sometimes you don’t even know that your metabolism is broken. When it’sbroken,you’restuckin thefat-storagemode,depositingfateverytimeyoueatinsteadofusingitasfueltoenergizeyou.Whenthisoccurs,nomatterwhatyou

do—especiallyafterageforty—yougetfatter.It’snotjustaproblemofvanity;it’sasifyourbodyisdrivingonaflattirethatwilleventuallyruinnotonlyyourmetabolismbutalsoyourhealthifyoudon’trepairit.Laterintheprocess,youmaydevelop insulin resistance(whenyourcellsbecomenumbto thehormoneinsulin) and thendiabetes, heart disease, anddementia.Thegoodnews is thatyoucanrepairyourmetabolismandpreventorreversetheseconditions.When your metabolism is broken, the road to fixing it involves seven

hormones that are responsible for the breakdown: estrogen, insulin, leptin,cortisol, thyroid, testosterone,andgrowthhormone.Eachof thesehormones isinterconnectedandinterdependentwiththefoodsyouconsumeeveryday.Whatyouaregoing todo is spend three shortdays focusingoneachof these sevenhormones,aloneorincombination,andinatotaloftwenty-onedaysyouwillbefundamentally repaired and ready to turn food into energy. This is yourbirthright.

JustThreeDays!TheideabehindtheHormoneResetissimple:inthree-daybursts,you’llfocusonmakingspecificdietarychanges,startingwitheliminatingmeatandalcohol,whichresetsyourestrogen, liver,andgutmicrobiome—thegeneticmaterialofthetrillionsofmicrobialcrittersthatliveinyourbody.Everythreedaysyou’llcutoutspecificmetabolism-wreckingfoodsandtradeupforbetterfoods,whichwillresetyourmisfiringhormones,buildingonthecollaborationandregulatorysynergybetweenthemsoyoucanfeellikeyourselfagain,inbodyharmony.Why three days? Because that’s the minimum amount of time to reset a

metabolichormone.Whenyoudisruptthesesevenhormonesinthree-daybursts,it takesyoua totalof twenty-onedaystorecreateacollaborative teamofyourmetabolic hormones. By the end of twenty-one days, you’ll be ecstatic toobservehowyoufeel.You’llstressless,eatclean,andmovemore.

Reentry

After resetting your hormones, you’ll add nutrient-dense foods back into yourbody, one by one, in a process called “reentry.” By working with the innateintelligenceofyourbody,you’ll learn tonotice, listen to,andonceagain trustyour own experience when it comes to the foods that trigger your immunesystem into alarm mode and cause problems with weight gain. This simplestrategy of adding foods back in slowly and with keen observation of your

body’sfeedbackgivesyoualltheinformationyouneedforafutureofhealthandvitality—basedonanoptimalandsteadyweight.

CelltoSoulHealing

Besidesmakingincrementaldietarychangesoverthenexttwenty-onedays,andbeyond,we’lldelveintotheheartofyourcravings,addictions,andhabits;yourwaysofdealingwithstress;yourmostdeep-seatedhopesanddreamsforyourbody;andmaybeevenyourfearsanddoubtsaboutnotbeingabletocontrolyoureating.We’llalsotakeaboldlookathowyoufullyinhabityourbodyandlife.Whenyou’repreoccupiedwith food,yourhungermayactuallybea signof

something hormonal plus something deeper. While it may suggest leptinresistance(whenyourcellsbecomenumbtoleptin,thehormoneofhungerandsatiety),myopinionisthatincessanthungerrepresentsayearningforaspiritualconnection.Youareexperiencingaphysicalproblemthatcanbesolvedwithacombinationofphysicalandspiritualsolutions.Whenyoudealwiththerealissuesthatdriveyourweightgain,youdon’tjust

loseweight; you get your life back.This approachwill reward you long afterreaching your goal weight. I’ll point you toward ways of rebuilding yourconfidence, integrating relaxation into your daily life, staying present, anddealingwithyourcrazedemotions.Manywomendon’thaveaprovenstructuretoguidehowtheyeatthroughout

the day. Usually they start off with good intentions and say confidently tothemselves,“Todaywillbedifferent. I’mgoingtobegoodandstopeatingtherefined carbs. I’ll eatmore vegetables. No alcohol. No sugar.” Butwhen youlack a plan that’s proven to help, you end up distracted, lost, and craving thebreadbasketorbrownie.BysixP.M.,maybeyoupouraglassofwineandstartmunchingonpotatochipswhilemakingdinnerforyourfamilybecauseyou’rehungry for a change in your emotional state. Fastforward a few hours, andyou’reheadingtobed,frustratedwithyourselfandyourbody.Youfeelalackofintegrity with your stated aspiration for how you want to look, eat, and live.Further, it’s really hard to break through—and get the lean body youwant—becauseyouget stuck in thisdestructivecycle.At theendof theday,perhapsyousay toyourself,“Darn it! Ididn’tdowhatIwantedwithfoodyetagain. Ifailedmyself.There’sanotherdaylost.”Idon’twantthisfrustrationtosweepoveryouanotherday.Ifyoufollowmy

plan,youwon’thaveasingledayofgoingtobedexasperatedwithyourselfand

your lack of willpower. You’ll experience something far better. This plan hasworkedfor thousandsofwomenwhohave felthopeless, scared,ashamed,andunlovable—anditcanworkforyoutoo.Remindyourselffromthisdayonthatworkingfromtheinsideout(insteadof

outside in) takes time, which in my experience is a minimum of twenty-onedays.I’llbeyourguidealongtheroad.You’llalsobeempoweredtobecometheultimateauthorityonthebestfoodsforyou.WiththeHormoneResetyou’lllearnhowto•resetyourweight,nutrition,hormones,andhabitualpatterns,fromcelltosoul;

•buildnewhabitsthatkeepyoufromdependingonwillpower;•becomerewiredtoself-care;•approachtheprocessasanewdevotion,notaslog;•closethegapbetweenyourintentionandyourbehavior;and•staypresenttothehereandnowofyourrelationshiptofood—thegood,thebad,andtheugly—becauseotherwiseyoumaymissasacredopportunitytolearnmoreaboutyourself,theeffectfoodishavingonyourhormones,andhowyouusefoodbeyondmeresustenance.

I know you’ve been promised solutions before and youmay feel hopeless.ThistimeisdifferentbecauseIhavethousandsofcasestudiesfromalltypesofwomenthatproveresettingmetabolichormonesworks.I’maskingyoutotrustmeuntilyoucanseeitforyourself.Your body is sending you divine messages that desire to be decoded,

understood, processed, and assimilated.Listen.Your body is not lying to you.Whenyoutrustthesignalsfromyourbodyastruthandallowthemtoguideyourchoices,youbecomelikeawindmillthatgeneratesrenewableandcleanenergyforthepowergrid.It’sanalchemicalshiftwhenyougetleanfromcelltosoul,and I’ve learned—as a seasoned gynecologist and scientist—that there isunlimitedpotentialforyoutofeelbrimmingwithenergy,fun,andpassionwhenyou truly understand how to nourish the female body. I have one word todescribeit:grace.Asyoumayknow,gracedoesnoteasilycoexistwithchronicstress,amuffin

top, or high blood sugar. When you reconstitute internally and change yourecosystem, you transform externally, and it’s palpable. You’ll look, feel, andbecomebiologicallyyounger.There’sabounceinyourstep.Youswitchto the

“lean”positioninsteadofthe“fat”position.Obstaclestoweightlossmeltaway.Loving people are attracted to you. You know the type I’m referring to: thepeoplewhomakeyoufeelmorefullyyourself.Ifyoudon’theedthecallyourbodyissendingtoyou—intheformofweight

gain, belly fat, fatigue, and feeling old before your time—there may berepercussions. A subtle biochemical downshift may take over your body,showing up as food addiction, shame, regret, prediabetes, chronic pain,autoimmuneconditions,depression,grief,andthedeepestsadnessofwhatmighthavebeen.Whywait?TheHormoneResetasksyoutoevolveintwoessentialways: to eat in a way that is aligned with your female genetics (the cellularmethod) and to integrate the physical aspects of this food plan with yourpsychologyandspirituality(thesoulmethod).You can no longer afford merely to go through the motions of living: the

dysfunction inyourwork, theporousboundarieswithyourkidsandwork, theailing relationship with your partner, the lack of meaning in your job, or thehigh-stresslifestylethathastakenoveryourlife.It’stimetoturnyourstrugglesaround with a feeling of certainty about your body and future. Most of ourbeliefs are generalizations about our past, based on painful experiences and alackof success.Manyofusdon’t decide in a fully conscious andempoweredway what to believe, and we get stuck with beliefs that are limiting andunnecessarily constricting. Over the next three weeks, we will take on theselimitingbeliefsandhabitualpatterns,andswapthemforsomethingfarbetter.Ididit,andyoucantoo.

MyBigFatStory

Likemanyofyou,Ihavestruggledtobeleanmostofmylife.Ifeelfortunatethat through circumstance—combined with luck and the application of mymedicalknowledge—mystrugglewithweightandfoodendedwhenIwasinmythirties.IfirstgainedweightwhenIwasabouttenyearsold.Icravedsugar,especially

mygrandmother’s chocolatechipcookiedough.Mygrandmother toldme thatthedoughcontained raweggs so I shouldn’t eat it.But Ididn’t listen. It’smyfirstmemoryofconsideringanadult’sopinionaboutnutritionanddismissingitin favor of the taste of food. Taste trumped wisdom. I wanted to stop butcouldn’t.Inthatmoment,Ibecameafoodaddict.WhenIwasfifteen,Istartedrestrictingfoodandcalories, longingtobethin

andtolookcuteinmyjeans.I’dstarvemyselfallday,relyingonwillpoweranddietsoda(rememberTab?),andendupbingeingonfreshlybakedchocolatechipcookiesorsugarypastries. Inmyfreshmanyearofcollege, Iballooned to150pounds (I’m five feet, five inches tall). That summer I started running anddrinkingbeepollensmoothies,andloandbehold,Iwas125poundsbythestartof sophomoreyear.Every time Ihadanewboyfriend, Iwouldeat likehedidandgainweight. Iwouldbe fat andhappy.Thenourbreakupwould lead toalossofappetite.Iwouldbecomethinandsad.MyweightcameintosharpfocuswhenIgotengaged.Ihadsixmonthsuntil

mywedding day to get thin. TheAtkins diet was popular at the time, somyfiancé,DavidGottfried,andIstartedeatingmoreeggsandbacon,and“Pleaseholdthetoast!”Daviddropped20pounds,andIdropped2.Istaredatmytightwedding dress in frustration. As a gynecologist who was board certified ineverythingthatgoeswronginthefemalebody,Iknewsomethingwasamiss.Ifiledmyobservationsawayandwentonwithmyweddingpreparations,forcingmyselftoloseweightwithwillpower,calorierestriction,andoverexercising,likea drill sergeant determined to fit intomyweddingdress. I became anuptight,slightlythinnerbride.ButIgainedtheweightbackwithinasingleweekduringourhoneymooninHawaii!Inmythirties,Ispentwaytoomuchofmytimeandbrainobsessingoverfood

andhowtorestrictit.Iwasaworkingmom.Ipluggedawayduringthedayasabusydoctorandcamehomeforasecondshiftofchildcareandpreparingamealformyfamily.Ifeltalargevoidinmylife,probablybecauseIfoundtheideaof“havingitall”ridiculouslyimpossibleandexhausting,andIdidn’trealizethatIwastryingtofillthatvoidwithrefinedcarbohydratesandglassesofwine.Iwasstressed, fat, toxic, unhappy, resentful, and inflamed—and nothing seemed tohelp.Evenmy blood sugar suffered: tests showed levels consistentwith earlydiabetes.Mydefiningmomentcameinanunlikelysetting:aMadonnaconcert.Asshe

sanganddancedformorethantwohours,Iwasmovedbyherphysicalmajesty,by the grace of how fully she embodied her feminine power. I had a flash ofinsight.DidIwanttoreachmyhighestpotential?OrdidIwanttokeepmakingexcusesandstayonthedownwardspiralofgettingfatter,moreburnedout,andfurtherfrommyinnervisionofgreatness?Itwasoneofthosemomentsofdeepclarity—someevencallthemsurrenderpoints—thataddictstalkabout,whenthepainof staying the samecomes into sharp relief. Idecided that itwas time totakeactionandtoapplymymedicalknowledgetohelpmyself.

ThenextdayIjoinedaprogramforfoodaddicts.Iwasn’tanobese,bingeingtypeofaddict.Iwashighlyfunctionalandlookedrelatively“normal”fromtheoutside. Still, there was an obsessive quality to food and eating that kept mehooked,especiallyduringhighstress.Ilearnedmoreaboutwomen,food,andtheimportanceofaspiritualsolution

inthatprogramthanIhadeverlearnedinmedicalschool.Withintwomonths,Ilost 25 pounds, reset my hormones and blood sugar, and healed my brokenmetabolism. Istayed in theprogramfor twoyears—stableat thesameweight,week after week—but eventually left for several reasons. The program didn’tseem to helpmy other hormone issues, such aswith thyroid and estrogen. Infact, someof thefoodrulesseemedold-schoolandfailed toaddress importantnutritionalgaps.Ultimately,Iwasmotivatedtolearnhowtohelpmyselfandallwomen calibrate their hormones and, by extension, theirmetabolismswithouthavingtosurrendertotherigidstructureofaprogramwithregularmeetings.Here’swhatledtothebookyouhaveinyourhands:

•Itookmydeepknowledgeofthefemalebodyfromthepasttwentyyearsasaboard-certifiedgynecologistandphysician-scientist;

•Istudiedthelatestadvancesinourunderstandingoffoodaddiction,sincethispieceisoftenmissingfrompopulardietsanddisproportionatelyaffectswomen;

•Icombinedthebestpracticesfrommyexperienceinthefoodaddictionprogramandremovedthepartsthatdidn’tseemnecessarytomyrecovery;

•Ilearnedwhywomeneatforastatechange—alsoknownasemotionaleating—anddevelopedeffectivealternatives;

•Iaddedextensiveandcurrentresearchabouthormoneimbalances,resets,anddetoxification;

•Iinterviewedworldexpertsonhormones,introducednovelinformationaboutgenderdifferencesinfatnessandhowwomencanturnvulnerabilitiesintoadvantagesinthebattleofthebulge;andfinally,

•Iturneditallintomyownpersonalplan,culledfrommyknowledgebasedontwentyyearsofmedicalpractice,whichhasworkedformeandnowworksforthousandsofotherwomenlikeyou.

I taught theHormoneResetprogramfor thefirst timein2008toagroupofwomen in my integrative and functional medicine practice in Oakland,

California.Theprocessandsynthesisshowedmethekeystepsthatwomenneedto take to break the shackles of food addiction, heal emotionally, form newhabitsofeatingthebesttypesandquantitiesofnourishingfood,andrecalibratetoeatingfortherightreasons.Theresultsweretransformative:Thewomenfeltathomeintheirbodiesagainandwereexcitedtorepeattheprogrameverythreetosixmonthswithme.TheydescribedmanyofthefeelingsthatIexperiencedmyself.Consistently, they lostweight—about 10 to 50 pounds—and they toldmetheyfeltyoungerthantheydidtenortwentyyearsago.I’vetested,honed,andimprovedmyHormoneResetprograminmymedical

practice,myin-persongroupprograms,andonlineforthepastsixyears.Inthisbook, you now have access to the same wildly successful twenty-one-dayweight-lossprogram.Youhaveeverythingyouneedtobreaktheaddictivecycleofeatingthewrongfoods,stressing,andfeelingfatonceandforall.Withit,youcanrestoreyourbroken,overstressedbodyandfindthegraceandmagnificencepromisedyoubythewondersofyourownuniquebiology.

CHAPTER2PrepforYourHormoneReset

It’s time to lay the foundation foryourHormoneReset.Preparation isbehindevery lasting changewhen it comes toyourbody and losingweight for good.Otherwise, modernity conspires against you such that your nervous system istoast, you feel overwhelmed and poisoned by hormones, and you are at themercyoffoodcravings.I’vefoundthebestantidoteisintention,soI’vecreateda plan for you to prioritize space for the sacred—in your head, heart, andschedule—inthedayortwobeforestartingyourHormoneReset.The preparation phase is a time of emotional, physical, and spiritual

arrangements, if you allow it to be. It takes planning to connect to your innerdivinity so that itmay guide you to your cure. Setting the right intentionwillcreatetheidealvibrationaltoneforthebodytobegintoresethormones,releaseweightandtoxins,andhealaddictivepatterns.Youhavenothingtolose(exceptweight,ofcourse!)andeverythingtogain.Onyourmark,getset…prepare!

Self-AssessmentDoesyourweightkeepyoufromlivingyourbiggest,fullest,richestlife?Doyousufferfromfoodaddiction?Areyouastresscase?Welcometotheclub!Youareintherightplace,becausewearegoingtofixtheseissues,startingimmediately.Takethefollowingself-assessmenttofindoutifyouneedtheHormoneReset.Inthepastsixmonths,haveyouexperienced…Lookinginthemirrorandnotlikingwhatyousee?Limitingcertainactivitiesuntilyoufinallylosetheweight,suchassexorgoingtothebeach?Eatingorcravingcertainfoods,evenwhenyou’renothungry?Snackingallday?Observingthatyougethungrynotlongaftereatingameal(i.e.,withinlessthanfourhours)?Noticingthatyourweightseemstofluctuateconstantly?

Jumpingfromonediettoanother,lookingforthemagicbullet?Occasionallyrestrictingyourfood,thoughyou’reabletosustainthisonlyashortwhile?Feelingtiredorsluggishaftereating?Hidingfoodoreatinginsecrecy?Keepingasecretstashofchocolateorsweetsinyourspecialdrawerorcabinet?Weighingyourselfeveryday?Beingineitheragoodorabadmoodforthedaydependingonthenumberonthebathroomscale?Eatingmorethanyouplannedorbingeing?Noticingthatyouhaveavalanchefoods:youtakeonebite,andshortlythereafter,thewholecontainerisgone?Feelingguiltyabouthowmuch(quantity)orthetypesoffood(quality)you’reeating?Eatinguntilyoufeeluncomfortablyfull?Purging?Overeatingandthentakingalaxative,vomiting,orexercisingtomakeupforit?Experiencinghealthissuesfromovereating—includingdiagnosesfromyourdoctor,suchasprediabetes,diabetes,highcholesterol,metabolicsyndrome—orjustbeingtoldyouneedtoloseweighttogethealthier?Observingthatyouneedmoreofcertainfoodsforthemtobringyouthesamepleasureastheyusedtoprovide,suchaschocolate,wine,orfrenchfries?Thinkingaboutyourweightorfoodconstantly?Continuingtoeatfoodsthathavenegativeconsequencesforyou,suchasweightgain,bloating,bellypain,gas,orothersignsthatthefoodsdon’tagreewithyourbody?

InterpretYourResults

•Ifyouhavefiveormoreoftheseindicators,youaresoreadyfortheHormoneResetthatyoucancomestraightthroughthestartinggatenow!Food,stress,andnegativehabitshavehandcuffedyou,asnotedfromtheself-assessment(adaptedwithsignificantchangesformypatientsfromtheYaleFoodAddictionScale,whichhasbeenvalidatedinwomen).1Together,wearegoingtoremovethecuffsandgetyoubacktoanempowered,healthyversionofyourself.

•Ifyouhavefourorfewerofthesesymptomsorareunsure,youmaybeteeteringontheedgeoffoodaddictionandunhealthyeating.Iwantyoutocomebacktosolidgroundbeforeit’stoolate!Iheartilyrecommendthat

youstartyourHormoneResettopreventfoodissuesfromlatercausingmoreweightgainandhealthproblems.

OverviewofYourHormoneReset

In your Hormone Reset we will resynchronize the seven hormones ofmetabolism.HereistheorderofhormoneresetsthatI’vefoundtobethemosteffective:1.Meatless,designedtoresetyourestrogenbyexcludingredmeatandalcoholfromyourdiet.(Notethatthisresetisessentialforeveryone,whetheryou’reameateaterornot.)

2.SugarFree,intendedtobanishyourcravingsforsugarandresetyourinsulin.

3.Fruitless,targetedtoresetyourhungerhormone,leptin.4.CaffeineFree,whichwillresetyourrelationshiptostressandcortisol.5.GrainFree,formulatedtoactivateyourthyroidhormoneinapowerfulnewwayandwillresetinsulinandleptin.

6.DairyFree,designedtoresetyourgrowthhormone,whichalsoimprovesinsulin.

7.ToxinFree,whichwillredirectyourtestosteroneleveltonormal,alongwithsupportingtheresetofestrogen,insulin,leptin,andthyroid.

Afteryoutakeallthesesteps,youwillhaveresetyourmetabolism.I’m so excited for you because you’re about to enter the circle of hormone

resets (as shown in the following figure) that expedite major bodytransformation from the inside out. I know what it’s like at the top, aftercompleting the first round of seven hormone resets—I can see thecomprehensiveviewfromhere,andit’samazing.Yes,youwillfixyourbrokenmetabolismandloseweight.Butmoreimportant,youwilltakethecrucialstepsyouneedtofeelathomeinyourbodyagain.Youwillbreaktherelentlesscycleof stress andweight gain.Youwon’t be constantly bloated, stressed, or sleepdeprived.Youwillgrowthehappyanddiversebacteriathatkeepyouleanandshedthebacteriathatmakeyoufat.Reaching these goals begins with awareness and preparation. Don’t worry;

you aren’t alone. Iwill hold your hand through every step of theway. In this

chapter,you’llfindeverythingyouneedtoenterthecirclestartingfirstwiththeestrogenreset, includingachecklist,ashoppingguide,baselinemeasurements,andkeyactionstepstoactivateyourHormoneReset.

Checklist

Inordertosetyouupforsuccesswiththefirstreset,reviewthesehigh-priorityitems.Ifyou’refeelingoverwhelmed,justfocusoncompletingwhatisrequiredforthefirstreset.Ifyou’refeelinggenerallyokaywithyourpreparationsandinthemoodforextracredit,addsomeoralloftheoptionalitems.

Required

ChooseyourDay1.Thisisthestartdayofthetwenty-one-dayHormoneReset.ManywomenchooseMonday,butit’syourbodyandyourdecision.

Buyasmalljournal.Makesureitfitsintoyourpurseoronyournightstand.Makeitpretty.You’llbecommittingtoyourfoodeachnightforthenextday,therebysettingupasenseofintegrityandaccomplishmentwhenyoueatthefoodsyou’veplanned.You’llbearchivingyourthoughts,feelings,wins,andchallengesasyouprogressthroughyourHormoneReset—notmerelyasarecordingofeventsbutratherasaclarifyingtoolthathelpsyouknowyourself,solveproblems,andreleaseoldemotions.Journalingisessentialtocleaneatingandrecovery,andscienceprovesthatithelpsboost

cognitivefunction,counteractsstress,andbolstersimmunity.

Collectthefirstfourofthetenrecommendedmeasurements(onthetracker,page26).Notethatifyouwantthebestresults,Irecommendyouperformalltenmeasurementspriortostartingtheprogram.

Clearthedecks.Removefromyourpantry,refrigerator,andfreezerthefoodculpritsthatcommonlycausehormonalmisfires:alcohol,redmeats,sugar,sugarsubstitutes,sodasanddietsodas,coffeeandothercaffeinatedbeverages,high-fructosefruits,grains(includinggluten),anddairyproducts.Enlistyourfamilytosupportorevenjoinyourjourneytoimproveyourhealth,sincetheywillbenefitfromittoo,eveniftheydon’thaveweighttolose.Ifyoudon’tlivealoneoryourfamilydeclinestojoinyouinclearingthedecks,createspecialshelvesinthepantry,refrigerator,andfreezer—notateyelevelsoyou’renottempted—whereyoustorethesefoodsforothersinthehousehold.

Copytheshoppinglists(orphotographthemwithyoursmartphone).Usingtheshoppinglistsprovidedlaterinthischapter(page34),gotothestoreand,ataminimum,buyeverythingforthefirstreset,Meatless.Youwillbeoffredmeatandneedcleanproteinalternatives.

Takeaquick“before”picture.Snapaselfie,orasksomeonetotakephotosofthefront,eachside,andbackofyourbodybeforeyoubegin.

Optional

Performadditionalmeasurements.Themoreyouobjectivelymeasureandtracktheprogressofyourbloodpressure,bodyfat,bloodsugar,andwaistandhipcircumferences,themoreyouwillimprove.Ifyouinitiallychosetotakejustthefirstfourofthetenmeasurements,addafewmorefromthetracker(page26).

Solicitafriendtojoinyou.Findanaccountabilitypartner!Iknowthatpeoplewhoperformprogramslikethisonetogetherlosetwiceasmuchweight.

Purchasesupplements:

Shakepowder.Whenyouareshiftingthewaythatyoueat,youcanmake

lifesimplerbysubstitutingashakeforameal.Thispracticeisoptional,butI find that shakesprovide theessential ingredientsyouneed to resetyourhormones,detoxify,andfillnutrientgaps.Ifyouwanttoeatonlyfoodandtodrinkonlyfilteredwater,noproblem;plentyofwomenhavesucceededon the Hormone Reset without shakes. If youwant shakes as an option,purchase a nondairy, nonwhey protein powder. I recommend that youfollowmyprogram to the letter,whichmeansyouneed toobtainenoughshakepowderforatleastthirty-sixservings.(SeeResourcesformyfavoriteshake powders.)Here are several nutritional requirements thatworkwellforpeoplewhohavecompletedmyprogramsuccessfully (check the labeloftheshake,andmakesureyouhavethefollowingperserving):•Protein:15grams(minimum),but20gramsispreferred•Maximumnetcarbs(totalcarbslesstotalfiber):8grams,butlessispreferred

•Maximumsugar:5grams,butlessispreferredFiber.Asyouwillfindduringthefirstreset,fiberhelpsyouactivateestrogensoit’sinthefat-burningzone.Orderorpickupfromyourlocalhealthfoodstoreafiberblend,atleastthirty-sixservings’worth.Youwanttofindthetypeoffiberthatkeepsyoupoopinganddoesn’tcauseconstipation.TheaveragewomanintheUnitedStatesconsumes12to14gramsoffiberperday.Plantograduallyincreaseyourfiberintakebyamaximumof5gramsperdaysothatyourbodycanadjust.Forexample,aimfor17gramsonDay1,22gramsonDay2,27gramsonDay3,etc.,untilyouareconsuming35to45gramsperday.Consultahealthprofessionalbeforegettingstarted.Ifyouhaveorsuspectthatyouhaveanyserioushealthconditions,includingbutnotlimitedtodiabetesorhighbloodpressure,and/orifyoutakeanymedications,talktoyourdoctor.Althoughthisprogramisgradualandgentle,andithasbeencompletedbythousandsofwomen,it’simportanttoknowthatsomepeopleexperiencesignificantreductionsinbloodsugarandbloodpressure.Baselinelaboratorytests.ThroughoutyourHormoneReset,youwillfindmyrecommendationsforteststhatyoucanorderyourselforrequestfromyourhealthprofessional.Theseareoptionalbutmayelucidatewhichofyourhormonesaremisfiring.

TheWritingCure

Ready for your first assignment?Break out that pretty new journal, andwe’llbegin.Thefirstquestiontoanswerinyourjournalisanimportantonethatwillset your long-termvision for yourself:Whatwill it feel like to be at home inyourbody?We are each so unique, with our own history, perspective, and opinions. I

askedwomenwhohad completed theHormoneReset about being at home intheirbodies,andhereareafewoftheiranswers:

“TobecomfortablewithwhoIamandhavethatsenseoffulfillmentthatI’mliving inmyultimatepurpose, in thehealthiestway—body, soul, and spirit.It’s knowing where I’ve been, where I am in the present, and where I’mheadingforeternity!”—Katie

“Tobehomeinmybodywouldbethefeelingofpeaceandbalance.Nopain,noextra‘stuffing’inthewrongplaces,calmandrelaxedandfullyfunctioningbody.”—Monica

APPLYINGTHEORGANIZATIONALCHANGEMODEL

Almost all of us know the basics about what to do to lose weight and feelhealthy.Whenwefollowahealthyeatingplan,wefeelgreatandvowtokeepatit.Butalas,humannatureiscomplex.Eventhebestintentionedofusfindithardtosustainthatplan.I struggle with this problem myself. As a scientist, I went to my default:

research.ThisledmetostudytheburgeoningfieldofchangemanagementsoIcouldapplythebestpracticestomyownlifeandthenteachthemtothewomenwhoworkwithmeonlineandinmymedicalpractice.Changemanagementisanapproach thathelpspeopleorgroupsmove fromthecurrentstate toadesiredfuturestate.Thelatestresearchtellsusthatweneedtoapplythefollowingwhengoingthroughachange:Setabigvision.Forinstance,“Iwanttolose25pounds”or“Iwanttobring

my fasting blood sugar from the prediabetes range of 110mg/dL down to thenormalrangeof70to85”or“I’mcommittingtoimplementingsevenresetsintwenty-onedays.”

Break the big vision into smaller goals that you can easily achieve. Trysaying to yourself,“Today, I am resettingmy insulin resistance. Iwill stayontaskwithmyinsulinresetforthreedaysandthenmovetothenextmodule,whichistobanishfructoseandresetmyleptin”or“I’mcommittingtowritingmynextday’sfoodeveryevening.”Riseabove thefray.Don’tget caughtupwith theminutiae. Stick to thebig

visionandyoursmallergoals.WriteyourgoalsonPost-itsandkeepthemhandysothattheytriggeryourintention:placethePost-itsonyourbathroommirror,inyourwallet,onyourrefrigerator,onthesteeringwheelinyourcar.Ifyouslipup, be gentle with yourself. I use my smartphone to take a picture of my bigvision and smaller goals, and I use the image as the wallpaper on mysmartphone, so every time I unlock my phone, I see it and connect to myintention.Change can feel intimidating, and sometimes you may find yourself

momentarily resisting your big vision and/or your smaller goals. Remindyourself that thesemomentswillpass. If you’re feelingoverwhelmed, focusonthe first three-day reset. Be sweet to yourself and keepmoving forward—evensmallstepsthatfeelinconsequentialadduptomajortransformationovertime.

YourTopTenMeasurements

One of themost important aspects of yourHormoneReset ismeasuring yourresults.Thiswillhelpyoucaptureasnapshotofyourcurrenthealthaswellastheprogressyoumakeduring thecourseof thisprogram. I find ithelps tosetsmall goals for specific outcomes beyond losing weight. What you measureimprovesandconnectsyoutointention—thatis,it’shardertochangesomethingyou’reunawareof,suchasyourbodyfat.The following is a list of the top tenmeasurements I recommend you take

before, during, and after your Hormone Reset, to track your progress.Measurementsone throughfouraremandatory; theyareeasyand requireveryfew supplies. Measurements five through ten are highly recommended butoptional.(Foradditionalinformation,seeResources.)

Measurement#1:WaistandHipsFrequency:BeforeDay1andweeklySuppliesNeeded:Asofttapemeasure

Instructions: Measure your waist circumference, at your belly button andalso one inch above your belly button.Make sure the tapemeasure is not tootight and that it’s parallel with the floor. Don’t hold your breath whilemeasuring!Write downyourmeasurements in inchesor centimeters.Youwillusethemeasurementatyourbellybuttontocalculateyourwaist-to-hipratioandthemeasurementoneinchaboveyourbellybuttonforyourwaist-to-heightratio.Alsomeasureyourhips—thecircumferenceofyourhipsatthewidestpoint.

Trytouseasimilardegreeofsnugnesseachtimeyoumeasure.Thencalculatethe waist-to-hip ratio by dividing your waist measurement by your hipmeasurement,orgotowww.healthcalculators.org.2Whichshapeareyou? Indicateyourmeasurements in the trackerorcut and

paste into your journal. For all the possible waist-to-hip ratios andwhat theymeanforwomen,seethefollowingbreakdown.

•Awaist-to-hipratioof0.80orless.Youarea“pear”shapeandatlowriskofhealthproblems.Goodjob!Youmaystillhaveabrokenmetabolism,andtogetherwewillworktogetyourratioevenbetter.

•Awaist-to-hipratioof0.81to0.85.Youarean“avocado”shapeandareatmoderateriskofhealthissues.TheHormoneResetisdesignedtoimproveyourwaist-to-hipratiooverthenexttwenty-onedays,andhopefully—ifyoufollowtheplancarefully—youwillreduceyourriskbyloweringyourratio.

•Awaist-to-hipratioof0.86orhigher.Youarean“apple”shape,andyouare

atincreasedriskofbloodsugarproblems,prediabetes,diabetes,stroke,heartdisease,metabolicsyndrome,andhipfractures.YouwouldbenefitfromperformingalltenmeasurementsandfollowingtheHormoneResetclosely.

Measurement#2:BodyMassIndex,Waist-to-HeightRatio,andBasalMetabolicRateFrequency:BeforeDay1andthefirstdayofeachresetSuppliesNeeded:Abathroomscale,ayardstickortapemeasuretomeasure

yourmostrecentheightaccurately,andacomputerwithInternetaccessInstructions:Alwaysweighyourselffirstthinginthemorning,beforeeating

breakfast.Writedownyourweightinpoundsorkilograms.Alsodetermineyourheight.Asapopulation,weshrinkasweagefrompoor

posture and osteoporosis, so please get an accurate height, either at home orwhenyougotoseeyourpractitionerpriortostartingtheHormoneReset.Writeitdownininchesorcentimeters.From your accurate preprogram height and weight measurements, you can

calculateimportantmetricsforyourtracker:•Bodymassindex(BMI).Useanonlinecalculatorortheformula(BMI=weight÷height2).3Ifyouusekilogramsandcentimeters,youhaveyourresult.Ifyouusepoundsandinches,youneedtomultiplytheresultby703.(SeeNotesformoredetailsandexamples.4)Forexample,forawomanwhois150poundswithaheightoffivefeetfourinches(64inchestotal),BMI=(150÷642)×703=25.7

•Waist-to-heightratio(WHtR).Onerecentstudyof3,937womenintheUnitedKingdomshowedthattheirwaist-to-heightratiopredictedtheirriskofdiabetesbetterthantheirBMI.Otherstudiesconcur.5TocalculateyourWHtR,takeyourwaistmeasurementfrommeasurementone(oneinchaboveyourbellybutton)anddividethatbyyourheightininches(oruseanonlinecalculator6).Ifyou’refemale,keepyourWHtRlessthan0.49.IfyourWHtRis0.50orhigher,let’sworktogethertogettheratiodownoverthenexttwenty-onedays.

•Basalmetabolicrate(BMR).YourBMRistheamountofcaloriesthatyouburnatrestovertwenty-fourhours(ifyoustayedinbedallday).Theresulthelpsyoudeterminewhetheryourmetabolismisfastorslow.Youcan

measureitatagym(usuallyasarestingmetabolicrate,basedontheoxygenyouinhaleandthecarbondioxideyouexhale),oryoucancalculateanestimatebasedonyourweight,height,andage.Useanonlinecalculator(seeResources)orthefollowingformulaifyoucan’tmakeittoaparticipatinggym.

BMR=655+(4.35×weightinpounds)+(4.7×heightininches)–(4.7×age)

Continuingwithourexampleofawomanwhois150poundswithaheightoffivefeetfourinches,andanageofforty,

BMR=655+(4.35×150)+(4.7×64)–(4.7×40)=1420OnceyouknowyourBMR,youcandetermineyourdailycaloricburnbyadjustingBMRbasedonyourphysicalfitness.Forsomeonewhoexerciseslightlyonetothreedaysperweek,youmultipleBMRby1.375.SedentaryfolksuseBMR×1.2,andpeoplewhomoderatelyexercisethreetofivetimesperweek,useBMR×1.55.Inourexample,our150-poundwomanwalksforthirtyminutesthreetimesperweek,soherdailycaloricneedisapproximately1420×1.375=1953caloriesperday.Whileweightlossisnotsimplyamatterofcaloriesinandcaloriesout,BMRcangiveyouaballparkforwhereyourmetabolismisatthebeginningandendoftheprogram.YoucanraiseyourBMRbyresettingyourmetabolichormones,liftingweights,andbursttraining.

Measurement#3:HormonesFrequency:BeforeDay1andagainonDay22SuppliesNeeded:AcomputerwithInternetaccessorTheHormoneCureInstructions:MyHormoneScoreisaquiz thathasbeenformulatedtohelp

you quickly identify which of your hormones and neurotransmitters areimbalanced. You can take the online assessment atwww.thehormonecurebook.com/quiz/orpurchasemybook,TheHormoneCure,for the full-length version. If you use the full-length version, tally the totalnumberof“yes”answersforeachhormoneimbalanceandrecordthatnumberasyour score on your tracker (page 26). If you’re using the online quiz,make anoteinyourjournalofwhichhormonesmaybeoutofbalancepriortostartingyourHormoneReset,andyoucanrevisitthequizagainafteryou’vecompleted

thetwenty-onedays.

Measurement#4:SleepFrequency:DailySupplies Needed: Nothing is needed to measure total sleep; use a sleep

tracking device to measure type of sleep (see my recommendations in theShoppingGuide,page34).Instructions:At aminimum,you should record the quantity andquality of

yoursleepeachnightusingajournal.Betteryetwouldbetomeasureyourtypeofsleepusinga trackingdevice.OntheJawboneUPdevice, forexample,youwill receive a “sleep score” each night or a percentage of ideal sleep for youbasedonyourageandsleeppatterns.Ifyou’reusingtheUP,recordyourDay0sleepscorefromthemainapppageonyoursmartphone.

Measurement#5:BloodPressure

Frequency:BeforeDay1andagainonDay22orlaterSuppliesNeeded: You can measure your blood pressure at home, at your

practitioner’soffice,oratyourlocaldrugstore.Instructions:Therearetwoimportantnumberstopayattentiontowhenyou

measure your blood pressure. The top number is called your “systolic” bloodpressure,and it shouldbe less than140mmHg(millimetersofmercury).Thebottomnumber is calledyour “diastolic”bloodpressure, and it shouldbe lessthan90mmHg.

Measurement#6:BloodSugarFrequency: Daily; however, measure every three days if your fasting and

postprandial(afterameal)bloodsugarlevelsareintheoptimalranges.SuppliesNeeded:Abloodglucosemeter(youcanpurchaseoneatyourlocal

drugstore without a prescription), blood glucose test strips, a lancing device,lancets,andacontrolsolution(optional)Instructions:Thereare twoimportant timestocheckyourbloodsugar.The

first is inthemorningafteryou’venoteatenforeight totwelvehours,andthesecond is twohours after you’ve eaten.Start bymeasuringyour fastingbloodsugar before eating breakfast. In addition, it’s helpful to measure your bloodsugartwohoursafterameal,particularlydinner.

I provide a detailed, step-by-step description of how to do this on mywebsite,7orhavesomeoneatyourdoctor’sofficeteachyouhowtodoit.

Measurement#7:StepsFrequency:DailySupplies Needed: A step-tracking device or a pedometer (see my

recommendationsintheShoppingGuide,page34)Instructions: Adaptive andmoderate exercise is very important during the

Hormone Reset, because it can speed the release of toxins and heal yourmetabolism.Trackingyourtotalstepsperdaywillhelpyoumonitorandincreaseyourdailyactivity.

Measurement#8:BodyFat

Frequency:BeforeDay1andagainonDay22Supplies Needed: A special body fat scale (see Resources) or caliper

measurementsorbioelectricalimpedanceanalysisatyourlocalgymInstructions:It’seasytogetfixatedonthenumberonyourbathroomscale,

butbodyfatcanbeamuchmoreaccurateindicatorofhealthandfitness.Yourbodyisacomplexcombinationoffluid,bone,muscle,andfat;asinglenumberonascaleisn’tsufficienttocaptureyourprogressonthisprogram.Themostaccuratemeasurementoffatiswithbioelectricalimpedanceanalysis

(BIA),whichcanbedoneforfifteendollarsatmylocaluniversity,forexample.Search “BODPOD”online to see if there’s a device near youwhere you canaccuratelymeasureyourbodyfat.

Measurement#9:NetCarbohydratesFrequency:DailySuppliesNeeded:None, or a simple calculator (such as on your phone) or

appInstructions: Your goal from Day 1 through Day 21 is to keep your net

carbohydrates at between20 to49gramsper day.Net carbs are calculatedbydetermining your total carbohydrate intake (in grams) and deducting the totalfiber intake (in grams). For instance, I aim to keepmy total carbohydrates atapproximately75gramsperdaywhenI’mtryingtoloseweightand100to150gramswhenI’mmaintainingmyweight.Ieat35to45gramsoffiberperday.If

eachday,fromDay1throughDay21,Ieat75gramsofcarbohydratesand40gramsoffiber,mydailynetcarbsare35grams(75–40=35).RecordyournetcarbsbeforeDay1onyourtracker(page26)soyougetthehangofit.

Measurement#10:pHFrequency:Daily;everythreedaysifyourpHlevelisover7.0consistentlySuppliesNeeded:pHteststripsInstructions: I recommend testing the pH of your urine first thing in the

morning. Instructions are typically included with the test strips and generallyconsistoflettingsomeofyoururinehittheteststripmidstream,waitingafewmoments, and then comparing the color of the test strip to the colors on thepackagetofindoutyourcurrentpHlevel.YourpHlevelisanimportantmeasureofoverallhealth(seepage178).

GentlyShiftingYourHabits

Howmanytimesdoyoureallythinkaboutbrushingyourteeth?Myguessisnotmany.It’s justsomethingyoudo,evenifyoudon’twant to.Youdon’trelyonwillpower, because it’s a habit. Part of the reason for your acceptance is thatyou’ve been doing it for a long time.You know that if you don’t, youmightsuffertheconsequences.Iwanttomakeeatinghealthyfoodandsustainingyouridealweightaseasyas

brushingyourteeth,whichwillrequirecreatingnewhabits.Beforeyoubecomeoverwhelmedby this task, let’s break it down.Youcando this.Youmightbesurprisedathoweasycreatingnewhabitsbecomesonceyouenjoythebenefitsofweightloss,increasedenergy,andfewermoodswings.Chooseoneormoreofthefollowingactionstocreatenewhabitsinthenextthreedays:•Write.StartwritinginyourHormoneResetjournal.Whydoyouwanttobehealthy?Ibelievehealthypeoplehavemorefunandtrueconnectionwithothers—butthat’sme.

•Listen.Tuneintoyourbodybeforeyouact.Thiscouldmeanactingonanimpulsetoeatorreactingtoyourchild’swhining.Tunein,listen,andidentifythefeelingsinyourbody.Doyoufeelanacheinyourbelly?Atighteninginyourchest?Isyourbreathingrestrictedorfull?Simplynoticingyourbodilysensationswillhelpyouidentifyyourfeelingsandthinkbeforeyouact.

•Notice.Payattentiontoyourlifeenergy.Whatmakesitstrong,andwhatmakesitweak?Whatstopsitfromflowing?Writetheanswersinyourjournalandseewhereyourwritingleadsandwhatinsightsitprovides.

GetReadyto…Reset!

Overthenexttwenty-onedaysyouwillgraduallyeliminatethefoodsandresetthesevenhormonesthataremostlikelyslowingdownyourmetabolism.Ifthatfeelsdaunting,don’tfret.I’veincludedhereashoppingguideandgroceryliststosetyouupforsuccess.What you eat affects your body, mind, and spirit far more than simply

interactingwithyourtastebuds.Foodisintimate.Whenit’scarefullychosenfornutritionalvaluetoyourspecificbody,itisassimilatedswiftlyandeasily,anditbuildswhoyouare,cellbycell.Thinkabouthowyoufeelthemorningafteraheavymeal or toomuch to drink. Consider yourmood after you eat a lot ofsugarordrinkloadsofcoffee.Asyoupreparetobuyyourfoodforthefirstresetof your Hormone Reset, hit the pause button and consider what you’ve beenfilling yourselfwith up to this point andmy recommended replacements. Thegoalistobecomefarmoremindfulofthetypeofpersonyouwanttobecome—ahappy, content, andwhole individualwith a rich inner andouter life.Youcanbegintocreatethis,startingwithhowyoueat.

ShoppingGuide

Preparation is key to your success. The following shopping lists are just astartingpoint tohelpyougetafeelforyouroptionsat thegrocerystore; thereareplentyofwonderfulfoodsnotontheselists.Feelfreetoselectonlytheitemsyoulike,orgoonanadventureandsearchouthealthyitemsthatyouhaven’tyettried.

SHOPPINGRULESOFTHUMB

Buyorganicwheneverpossible.Buyfresh,unprocessedfoods.Aimtoeatonepoundofvegetablesperday!Getcreativewithdifferentsalads

andrecipes.

Buylocal.Farmers’marketsareagreatplacetogetfresh,localfood.Justbesuretoaskwherethefoodwasgrown/made.Don’tassumeit’slocalororganicjustbecauseyouboughtitatafarmers’market!Buy non-GM (genetically modified) foods. I believe it’s your right as a

consumertoknowwhat’sinyourfood,includingGMs.Yoursafestbetistocheckthe listings at the Non-GMO Project, which verifies non-GM foods.8 Anotheroption is to choose organic foods, which do not contain GMOs. Fortunately,grassroots efforts across theUnited States indicate that citizenswant to knowwhat’s in their food:twenty-ninestatesnowhavebills forGMOlabeling.9TheninemostcommonGMcropsaresoy,cottonseed(usedforfabricandoil),corn,canolaoil, papaya, alfalfa, sugarbeets (used toproducehalf the sugar in theUnited States), milk (17 percent of U.S. dairy cows are injected withrecombinantbovinegrowthhormone,orrBGH,ageneticallymodifiedsynthetichormone),andaspartame(anartificialsweetenercommonlyusedindietsodaaswellassixthousandotherproducts;it’salsoknownasNutraSweet).Read labels, making sure you understand what the ingredients really are.

Dairy,sugar,gluten,andothersubstancescanbehiddenunderdifferentnames.Ifyou’renotcertain,Googletheingredientyoudon’trecognizeorjustskipthatfood.Bring your own bags. The Hormone Reset is an important opportunity to

exploredifferentwaysofleadingamorehealthyandenvironmentallyconsciouslifestyle. Bringing reusable bags to the grocery store is a small step that canreallyaddupovertime.Embraceyourinnerchef.Makingfoodfromscratchisoneofthebestwaysto

ensure you know exactly what you’re eating. Set aside time to cook andexperiment in the kitchen each week. You might be surprised how much youenjoyit!Makeextra,andtaketheleftoversforlunch.Whiletheidealisalwaystomake

yourfoodfresh,therealityisthatmostofusgettoobusy.Whenyoudohavetimetocook,makeextrasothatyoucanreheatorrepurposeitforothermealslater(especiallystapleslikecleanproteinandvegetables).

NonfoodItems

Blender.Ifyouwanttosplurgeonanamazingblenderthatwilllast,IrecommendtheVitamixortheBlendtec.AlessexpensiveversionthatstillgetsyouthefiberyouneedandtravelsmoreeasilyistheNutriBullet.

However,anyblenderwilldothejob.(Youcanalsouseashakerbottlefortravel.)

Foodscale.Useafoodscaledailytokeepyourfoodportionsaccurate.Thistoolisparticularlyimportantforfoodaddicts,whomayhavelosttheirjudgmentonportionsize.

Bloodglucosemeter.Testingyourbloodsugarcanbeoneofthemostvaluableaspectsofthisprogrambecauseitwilldramaticallyincreaseyourawarenessofhowcertainfoodsaffectyourbody.

pHteststrips.TestyoururinepHwiththesestripstoassesshowacidoralkalineyourbodyisandhowfoodimpactsyourpH.BuyatleastthirtystripstolastthroughReentry.

Softtapemeasure.You’llneedthistotakeyourinitialmeasurementsandtotrackyourslimmingwaistandhipcircumferences.

Bathroomscaleand/orbodyfatscale.Weighyourselfatthebeginningofeachreset.Youcanalsopurchaseabodyfatscaleorvisityourlocalgymtogetyourbodyfatmeasurementtaken.

Sleepandsteptrackers.IrecommendtheUPbyJawbonetotrackbothyoursleepandyourtotalstepsperday(aswellasyourfood,withtheconvenientapp)becauseit’sessentiallyallinone.AlternativesfortrackingyoursleepincludetheBasis,theLark,andtheFitbit.AlternativesfortrackingyourtotalstepsincludetheNike+FuelBand,Fitbit,iPhone,andaregularpedometer.

Drybrush.OneofthedailyritualsIsuggestintegratingduringyourHormoneResetisdrybrushingyourskinandstimulatingyourlymphaticsystembeforeyoubatheinthemorning.Thispracticecanbeaninvigoratingreplacementforyourmorningcupofcaffeine.Thetechniqueistobrushyourdryandnakedskin,headtotoeortoetohead.Longstrokesacrossyourskinexfoliatebest:fromthebottomofyourfeettoyourbelly,thenfromyourhandstowardyourshoulders,andfinally,upwardonyourtorsotowardyourhearttoencouragelymphaticdrainage,whichcollectsnearyourheart.

Epsomsalts.BuyalargebagofEpsomsaltsandyourfavoritearomatherapy

oils.Anightlybathtrulyhelpshighlysensitivepeople(myselfincluded!)createabufferfromtheday.Makeahotdetoxbathatleastfivetimesperweek,andaddonecupofEpsomsalts(magnesiumsulfate)plustentotwentydropsofessentialoil(myfavoritesaresandalwood,frankincense,andlavender).About72percentofwomenaredeficientinmagnesium(asmeasuredinyourredbloodcells),whichcanpreventyourDNAfrommethylating(animportantandgoodactionyourbodytakestosupportyourgenes)andincreasetheaccumulationofbadestrogens.Researchshowsthatwomenwithhighermagnesiumlevelsareleanerandhavelowerwaist-to-hipratios.10TakinganEpsomsaltsbathwillhelpwiththisprocess;you’llmethylatebetterandgetridofbadestrogens.

Tonguescraper.Scrapingyourtongueeachmorningisagreatwaytogetridofsomeofthetoxinsthataccumulatethereovernight.Andithelpswithbadbreath!

FoodItems

Produce

Yourfavoriteveggies(ideallyorganic,locallygrown,andinseason).Forexample,stockuponlettuce,spinach,arugula,kale,broccoli,Brusselssprouts,asparagus,beets,purplecabbage,cabbage,celery,andcarrots.Youwillneedapoundperday,sogoaheadandweightheminthestore.Youwillneedthreepoundsforthefirstthree-dayresetandatotalofsevenpoundseachfirstweek.Isuggestthatyoukeepthreedays’worthofvegetablesinyourrefrigerator,makevegetablesoup,andfreezetherest—justmakesureyourfrozenvegetablesdon’tcontainsugaroradditives.Yourfavoritefruits(ideallyorganic,locallygrown,andinseason).Keeplemonsinstock,becauseyou’llbedrinkinglemonwaterdaily.Buyplentyofavocados,olives(wholeandpuréedasatapenade),freshanddriedcoconut,andberries.Limithigh-glycemicfruitsifyouaretryingtoloseweight(Idefinelow-glycemicfruitsbasedontheirfructosecontent,andtheseincludeavocados,olives,coconut,lemons,andberries),andeliminatehigh-glycemicfruitscompletelywhenyoustarttheFruitlessreset(chapter5).

FridgeandFreezerItems

Organicand/orfree-rangechicken.Organicand/orfree-rangeturkey.Organicand/orfree-rangeeggs.Cold-waterfishthatarelowinmercury.ExamplesincludewildAlaskansalmon,cod,snapper,tilapia,mackerel,trout,sardines,anchovies,orangeroughy,herring,flounder,sturgeon,clams,crab,oysters,andscallops.Hummus.

PantryItems

Grain-freecrackers,granola,etc.Limittheseifyouaretryingtoloseweight.SomeofmyfavoritebrandsincludeflackersfromDoctorintheKitchen(madefromflaxseeds)andraw,dehydratedvegetablecrackers,suchasthosefromLydia’sOrganics(madefromsproutedsunflowerseeds,collards,carrots,celery,kale,spinach,zucchini,arugula,radicchio,andothernaturalingredients).Nutsandseeds.Forexample,sunflowerseeds,pumpkinseeds,rawalmonds,cashews(limitifyou’retryingtoloseweightbecausetheyarestarchy),walnuts,andBrazilnuts.Flaxseeds,chiaseeds,and/orhempseeds.Theseareexcellentsourcesofadditionalfiberandnutrients.Oliveoil,avocadooil,coconutoil,and/ororganicghee.Oliveandavocadooilsarebestforlow-temperaturecookingorrawdressings.Coconutoilissuitableforhigh-temperaturecookingandisalsodeliciousinshakes!Gheeisclarifiedbutterwiththemilkproteinsremoved.Avoidvegetableoilslikecanola,corn,andsoy.Coconutaminos.Theseaddalotofflavortosteamedvegetablesandsoups.Findthemonlineoratyourlocalhealthfoodstore.Applecidervinegarandredwinevinegar.Freshanddriedherbsandspices.Allherbsandspicesareallowed,aslongastheydon’tcontainsugaroradditives.Examplesincludetarragon,basil,thyme,parsley,cilantro,ginger,shisoleaf,cayenne,cinnamon,garlic,andonion.

Extra-darkchocolate.Purchase80percentcacaoorhigher.Omitifit’sanavalanchefoodthatyoucan’tstopeating.

Beverages

Filteredwater.Usewaterforsmoothies,anddrinkalargeglass(8to12ounces)withonetablespoonofapplecidervinegarand/ortossinpiecesoffreshvegetablesorfruit(lemon,lime,berries).Sparklingwater.Sparklingwaterwithfreshlemon,mint,orasmallamountoffrozenberriesisagreatalternativetosodaorsugaryjuices.Unsweetenedalmond,coconut,orhempmilk.Usethesemilksforsmoothies.Hotwaterwithlemonandcayenne.You’llbedrinkinghotwaterwithcayennedaily,firstthinginthemorning,duringyourHormoneReset.Itwillalkalinizeyourbody,andyoumaybesurprisedtofindthatthismorningritualisenoughtoreplaceyourusualmorningcupo’joe(ortea).Hydrosols.Ilovetodrinkhydrosolsthatcombinesmallamountsofplantextract,atlowconcentrations,insparklingwater.Imakemyownbyaddingafewdropsofessentialoil,suchaslavender,mint,orrose,tomywater.Coconutkefir.Buyitonlineormakeityourself(seeResources).Coconutkefirisanondairycombinationofcoconutwater,asmallamountofsugar(tofeedthecultures),anda“starter”kittoinoculatewithhealthybacteria.Herbalteas.Someofmyfavoritesareayurvedicteas.Choosefromthelargeselectionofherbalteasthathelpyouwithbalancingyourhormonesorsleep.Ilovelicoricetea.Aveda’sComfortingTeaismypreferredicedtea.Ibrewitdoublestrengthandserveitoverice.Handsdown,myfavoritehotteaisorganicchocolateherbaltea.Searchonlineorgotoyourlocalhealthfoodstore.IlikeTisanoandRepublicofTeabrands.

FinalWord

It’s easy to rush into things, but rushing doesn’t usually lead to changes thatstick. It’s amore advancedpractice to take things slowlyand tethered toyourintention.That’swhatprepisallabout.It’sabouthonoringyourchoicetocreateyourpersonalHormoneResetandmakingsure thatyouarepreparingyourselffor success. Now that you know how the Hormone Reset works—what to

measure,what tobuy,what toeatandnoteat,what todoandnotdo—you’repreparedforthefirstreset.Remember,thisisnotarestrictivediet.Wearegoingto address the root causes of why you can’t lose weight by correcting yourhormonalmisfires. It’s an innovativeway to totally transformyourbody fromtheinsideout.Let’sfixyourbrokenmetabolismandburnfatsoyoucangetleanandhealthyagain,startingwithMeatless,thethree-dayresetforestrogen!

PARTTWO

TheSevenHormonalResets

CHAPTER3Meatless

ESTROGENRESET:Days1to3

My husband loves meat. He knows the ethical, environmental, and healthargumentsagainstit,butheadoresredmeatwasheddownwithredwine.He’snotalone:accordingtotheU.S.DepartmentofAgriculture,meatconsumptionisatanall-timehigh.In2000,weate195poundsperperson,andthat’s57poundsmorethaninthe1950s.1EventhoughIthinkofmeateatersasbeingmainlymen—I imagine cavemen circling awild animal they just hunted and caught—it’sfascinatingtomehowmodernmeatisthefoodthatdisturbsestrogenbalancethemost. Sincewomen have farmore estrogen thanmen, thatmeanswe’remorevulnerable to the effects ofmeat (and alcohol),which raises estrogen.Even ifyou’renotameateater,startwiththisresetsoyoucangetyourestrogenbackintobalance.Estrogen is the hormone primarily responsible for making us uniquely

women,with breasts, hips, curves, and glossy locks; that is,we’re not simplysmallmen.Yet there’ssomething freaky thathappenswhenyou’re femaleandyoueatgrain-fed,hormone-injected,superbug-infectedmeat:itslowsdownyourdigestion and may make you bloated or constipated (or both!); it raises yourbody’sestrogenlevels;anditmesseswithyourmicrobiome,thecollectiveDNAof themicrobes that live in your gut and elsewhere in your body.Here is thebiologicalprinciple:whileit’struethatmeathasahigherfatcontentthanothersourcesofprotein,thebiggerproblemiswhat’shiddeninthefatofmostmeatsyoufindatyourgrocerystore.YouareancientlyhardwiredbyyourownDNAandmicrobiome toeatmostlyvegetables,nuts, seeds, theoccasional fruit,andclean proteins, regardless of your blood type and ethical views. In fact, such

native and unprocessed foods keep you lean and your hormones in balance,particularlyestrogen.Unfortunately,rapidchangesinindustrialagricultureandculturalexpectations

over the past century have outpaced the ability of our genes to adapt.Consequently, obesity rates have nearly tripled in the United States since the1960s.2 Agricultural policies were changed in the 1970s, allowing ourgovernment tosubsidizecornandsoy—which is fed tocattle toaccelerate theproductionofmeat anddairy—to the tune todayof$30billionperyear.Meatused to be a luxury tomy great-grandmother, born in 1900. Shewould get itfromthelocalbutcheronFridays,anditwasfreshfromalocalranch.Nowweexpectmeatdailyandconsideritasignofaffluence.Today,95percentoffoodis grown and processed by industrial agriculture. Put simply, ourDNA-drivenbiologyhasn’tyetadjustedtomodernmeat,andwomenareparticularlyatriskfromtheeffectofmeatontheirestrogen.In this chapter, you will review the specific role of estrogen and how it

behaves and feels in your bodywhen it’s out of balance and accelerating thegrowth of your fat cells.You’ll learn how to activate estrogenwith food in apositivemannersoitstopsmakingyoufat.

Self-AssessmentIs your out-of-balance estrogen the reason for your inability to lose weight?Complete the following self-assessment to find out.Doyouhaveorhaveyouexperiencedinthepastsixmonths…

Difficultywithweightloss?Rapidweightgain,particularlyinthehipsandbutt?

Bloatingorfluidretention?

Consumptionofconventionalmeat?Doyoueatatleastonemealawayfromhomeperweek?

Treatmentswithoralhormones(birthcontrolpillsorhormonereplacementmedication—evenbioidenticalhormones)orantibiotics?

Sorenesswhenyou(oramassagetherapistorreflexologist)pressinthehollowontopofyourfoot,betweenyourbigtoeandsecondtoe?(ThisiscalledtheLV3point,andinChinesemedicine,itbecomessensitiveto

pressurewhenyouhaveliverstagnation,oneofthesymptomsofestrogendominance.)

Autoimmuneconditions,inwhichyourimmunesystemattacksyourowntissues,suchasHashimoto’sdisease(autoimmunethyroiditis)?

Largeorincreasedbra-cupsizeorbreasttenderness?

AbnormalPapsmears?Heavybleedingorpostmenopausalbleeding?Fibroids?Endometriosisorpainfulperiods?(Endometriosisoccurswhenpiecesoftheuterinelininggrowoutsidetheuterinecavity,suchasontheovariesorbowel,andcausepainfulperiods.)

Moodswings,PMS,depression,orjustirritability?Weepiness,sometimesoverthemostridiculousthings?Minibreakdowns?Anxiety?

Frequentmigrainesorotherheadaches?

Aredflushorfrequentblushingonyourface(oradiagnosisofrosacea),triggeredbyheat,skinproducts,redwine,spicyfoods,ordairy?

Gallbladderproblems(orremoval)?

InterpretYourResults

•Ifyouhavefiveormoreofthesesymptoms,youareverylikelyestrogendominant(astatewhenyouhavetoomuchestrogencomparedwithitscounterhormone,progesterone).Estrogenismostlikelykeepingyoufromgettinglean.Iurgeyoutoaddressthishormoneimbalancebyfollowingtheinstructionsinthischapter,sinceestrogendominanceputsyouatsignificantriskforweightgain,breastcancer,prediabetes,anddiabetes.Womenatthegreatestriskarebetweentheagesofthirty-fiveandfifty,whentheovariesmakelessprogesterone,allowingestrogentodominate.(Mencandevelopestrogendominancetoo,astheyage,whichleadstofattydepositsonthebreasts,hips,andlovehandles.)Irecommendaskingyourdoctorforatestofyourestrogenandprogesteronelevels(seetheTestYourselfsection,page72).

•Ifyouhavefewerthanfiveofthesesymptomsorareunsure,performthisreset,whetheryou’reameateaterornot,sowecandetermineifyouare

estrogendominant.

When I completed my medical training, no one talked about estrogendominance. They weren’t ignoring it; I simply don’t think anyone knewanything about it. Iwas taught to prescribe birth control pills forwomenwith ill-defined hormone problems up until age fifty, and hormonereplacement therapyafter that.Iknewthatbirthcontrolpillsbalancedoutwomenwhohadtoomuchestrogen,sotheterm“estrogendominance”hada context in mymind. But as I learnedmore about the particular issueswomen face—difficulty losing weight, breast tenderness, ovarian cysts,premenstrual syndrome, endometrial polyps, fibroids, endometriosis—Irealizedthatestrogendominancewastheelephantintheroomthatmostofmodernmedicinewas not addressing, andmeat consumption plays a keyrole.Withthischapter,myhopeistorightthiswrong.

EstrogenDominanceIsPersonal

EventhoughI’mamedicaldoctor,Ididn’tknowIhadestrogendominanceuntilmy midthirties, when I couldn’t lose the baby fat. To get back to my pre-pregnancy weight, I became increasingly desperate and decided to try eatingonlyrawfoodforninetydays.AlthoughIhadmoreenergyeatingthisway,Ifeltlikeaslavetotheendlesspreparationittooktomakemymeals.Nottomentionthat it crampedmy social life: Iwas theweird guest at the dinner partywhocouldn’t eat anything the hostess offered and pulled out my own little glasscontainersoforganicvegetablesfrommypurse.Toaddinsulttoinjury,Ididn’tevenloseweight!After threemonthsof eating raw, I decided to change course and shifted to

beingavegan—noanimalproducts,noteveneggs.Iprobablydidn’tgetenoughproteinbecausemyenergysoonplummeted,andIfeltevenworsethanwhenIhadanewbornandwasasleeplesszombie.Itturnedoutthatmyironwaslow,soIcouldn’tgetoxygentomybrainormuscles.AlthoughIdidn’tloseweighteatingvegan,Ididhavesomesignificantchangestomybody:thefatfrommybreastshadmysteriouslymovedtomywaist.NotexactlythechangeIhadhopedmighthappen!AtthesametimeIwasstrugglingwithmyresistancetoweightloss,Inoticed

that many of my patients had similar challenges. They told me South Beachdidn’tworkanymore.TheyweretiredofAtkinsandallthatmeat.Likeme,they

feltstuck.TheywouldstartanewdietonaMondaywithgreatintentions,andbyWednesday, theywent to bed lost, angry, and frustrated that they couldn’tmusterthewillpowertorestrictthecaloriesorthecarbs.Sinceveganismwasn’tworkingforme,Ihadtheideatostartaddingfishand

crustaceans, andwithin amatter of days, I lost 5 pounds. I knew I was ontosomething,andIpresumedseafoodofferedabettertypeofproteinorfatforme.Then I added anti-inflammatory meat, like wild game (elk, moose, and wildbison),pasturedeggs,bonebroths,andgrass-fedbeef.Myironnormalized,andIwasn’tastired.Istoppedeatingconventionalmeatatrestaurants,whichoftencook foods in industrial seed oils—a deadly, inflammatory combination.Industrialseedoilsarelinkedtohigherratesofinflammationandproblemswithinsulinandleptin—andtheyflipthehormonemetabolicswitchtomakeyoufat.Iwasmakingprogress, but itwasn’t until I passedon the alcohol for three

weeks and started eating a pound of vegetables per day thatmy estrogen gotbacktoitsrightfulplace.Ilost25poundsandbecameleanandenergized.I’ve beenwhere youmight be: hopeless and perhaps somewhat despondent

aboutlookingplumpandmiddle-agedwellbeforeyourtime.Bytakingcontrolofyourmeatandalcoholconsumptioninthefirstthree-dayreset,youcanhavesimilarresults.Inthischapter,we’llfocusonhowgoingmeatlessjump-startsaseries of beneficial events in your body that triggers your estrogen system toreboot.Ifyou’relikethemajorityofoverweightwomenthatI’vecounseledwithexcess estrogen, theweight falls away.Addressing your estrogen overload byabstaining from eating meat is the first step toward fixing your brokenmetabolism.

TheScienceBehindMeatless

The connection between meat and estrogen is profound. When you eatconventionallyraisedredmeat,estrogenoverloadismorelikely.Whenyougomeatless, your estrogen decreases.Not surprisingly, vegetarians have the edgehere. That could be due to the hormones in the meat, the type of bacteriacultivated in the guts of people who eat a lot of meat,3 or a combination offactors.Wedoknowthatameat-baseddietislinkedtohigherbodymassindexandthattoomuchofthewrongtypeofsaturatedfatraisesestrogen.Fiber is shown to help you lose weight, feel full, and stabilize your blood

sugar,yetmeateatersconsumehalfasmuchfiberasvegetarians.4Onaverage,omnivores eat 12gramsof fiber eachday, andvegetarians consume26grams

perday.Vegetarianspoopmorevolumeandexcrete three times theamountofestrogenasmeateaters, therebypreventingestrogenoverload.Infact,estrogenlevels in the blood of vegetarians are 15 to 20 percent lower than those ofomnivores.5Higherestrogeninwomenarisesfromgreaterlifetimeestrogenexposureand

recirculationinthegutandblood,likebadkarma.I’mhereasyourcoachtoflipyour“switch”onestrogen,whichallowsyoutoreducetheestrogenpollutioninyourbodyandhopefullypreventtheriskofestrogen-dominantconditionssuchas diabetes, metabolic syndrome, and certain forms of breast, ovarian, andendometrialcancer.Scientistsknowthatestrogendominanceisacommonrootcauseoftheseconditions,especiallywhenawomanmenstruatesearly,becomesobese,hasneverborneachild,orentersmenopauseatalaterage.Thereasonstogomeatlessareevident.Whenyoureverseyourestrogendominance,youclearthepathtowardahealthyweight.

TrackYourBurger

Ifyou’renotyetconvincedoftheconnectionbetweenmodernmeatandexcessestrogen, come with me on a quick trip through your digestion of a freshlygrilledhamburger fromyourneighbor’sbarbecuesoyoumaygrasphowmeatdisruptsyourbody.As you smell the aroma of the burgers cooking on the grill, you may be

unaware that theywere previously part of cows raised in concentrated animalfeedingoperations (CAFOs)and fedgrain, typicallygeneticallymodifiedcornratherthangrass,andhighlystressed.Your neighbor asks if youwant the burger on a bun. You decline (and pat

yourselfonthebackbecauseyouliketowrapyourburgerinlettuceandsavethecarbs).Asaplate ispassed toyouwith theburgerandasingle leafof lettuce,youaddketchupandalittlepicklerelish.Youeyetheburgerwithanticipation,andyoudon’t thinkabouthow the standardpractice for cattle is to treat themprophylacticallywithantibioticsanddewormers,therebybreedingbacterialandparasiteresistanceandleadingtotheriseofsuperbugs,whichcantriggerhard-to-treat infections and foodborne illnesses. The practice beganwith poultry inthe1940s,whenfarmersfoundthatantibioticsfattenedchickens.IntheUnitedStates, 70 percent of antibiotics are currently used for livestock, mostly for“growth promotion.” Rates of superbug contamination are alarming: theEnvironmentalWorkingGroupdeterminedthat55percentofbeef,69percentof

pork,and81percentofturkeymeatcontainssuperbugs.6Your first bite of the burgermay taste juicy and satisfying, but it’s a false

satiety because lurking in the meat are several problems, including thefollowing:•Steroidhormones.Onaverage,sixsteroidhormonesarepumpedintofeedlotcattleinordertofattenthemupsothere’smoreincomeperanimal.Asyouchewtheburger,you’reconsumingthesamegrowthhormones,andthey’llfattenyouuptoo.

•Persistentorganicpollutants(POPs).Thesearesyntheticchemicalsthatmayactasxenoestrogens(orfakeestrogens)inthebodyandraiseyourlevelofendogenousestrogen,resultinginestrogendominance.Examplesarepolychlorinatedbiphenyls(PCBs)anddioxins.7Additionally,severalhavebeenshowntoopenupthegutbarrier—causingleakygutandinflammation,andshiftingthemicrobiomeinthewrongdirection—andmaycontributetobreastcancer.

•Poornutrientdensity.Grain-fedmeatislowerinvitaminsA,B,C,andE;conjugatedlinoleicacid(foundtohastenfatburning);andbeneficialomega-3s;plusit’shigherinomega-6fattyacidscomparedwithmeatfrompasturedorwildanimals.Incomparisonsofomega-3levelsingrass-fedversusgrain-fedmeat,grass-fedmeatcontaineduptotentimesmoreomega-3.What’simportantisyouroverallratioofomega-6toomega-3;thatis,toomuchomega-6comparedwithomega-3leadstoinflammationandmorefatstorage.Grain-fedbeefshowsaratioofeighttoone,whereasgrass-fedbeefaveragestwotoone.(CAFO-raisedchickenisevenmoreproblematicwitharatioofnineteentoone,whereaspasturedchickenhasaratioofapproximatelyeleventoone.)8

•Geneticallymodifiedgrains.OftenGMcornisusedtofeedanimals,andconsumingthoseanimalsmayalsocauseleakygutandhormonedisruption.

As if that list weren’t scary enough, when you eat fat from conventionalanimal meat, these toxins enter your gut and are sent to the liver. Your liverdoesn’t know what to do with them, so they’re sent to the fat stores,accumulatingandmagnifyinginquantityovertime.It’slikethedresserinyourspare bedroom: you put things in the drawers that you don’t need.Your bodydoes this toprotectyourorgansfromtoxicoverload,but thestrategybackfireswhenyouaccumulate toomuch.Justas thedresserdrawersmayoverflowand

becomehardtoclose,yourfattissueeventuallystartstoreleasemoretoxinsintoyourbloodstream,whichistiedtoobesity,insulinresistance,andbreastcancer.Asyourtissuereleasestoxins,yourbodygetsthemessagetostoreevenmorefat—and because fat cells produce estrogen, your estrogen burden climbs higherstill.Ultimately,estrogendominancecausesoverweightwomentostoremorefatinstead of burning it and changes themicrobiome to pullmore energy out offoodforstorage,notfuel.Back to that ketchup and lone lettuce leaf on your plate:most peoplewho

consume a typical Western diet high in meat don’t eat enough vegetables(ketchupdoesn’tcount!),whichare rich in fiberandmicronutrients—andbothcounter the estrogen pollution of dirty meat and protect you frombioaccumulation and biomagnification. In otherwords, toomuch conventionalmeat and too little fiber from vegetables combine as a double whammy thatmakesyoufat,toxic,andresistanttoweightloss.Insteadofonelettuceleaf,youneedtoconsumeonepoundofvegetableseachday.Halfwaythroughtheburger,youpausetopraiseyourneighborontheyummy

barbecue, and he offers you a glass of chardonnay or amojito. Sadly, alcoholmakes the whole excess estrogen problem worse. Oblivious, you toast yourneighborandwashdownyournextbiteofburger.Youtellyourself,“Okay,justoneglass,sinceIhadtwoglasseseverynightthispastweek.”Boom!Youjustuppedyourriskofbreastcancer.Look,ifyoulovemeatand/oralcohol,Igetit.Frankly,mymouthiswatering

as Iwrite aboutgrilledburgers.Thegoodnews is that by removingmeat andalcoholforthenextthreedays,andthencontinuingforthefulltwenty-onedayprogram,youcanfinallylosethatstubbornweight.Thiswillinitiateavirtuouschain reaction—starting first with estrogen but then later involving otherhormones,suchasinsulin(detailedinchapter4)andleptin(detailedinchapter5). It’s time to push the reset button on estrogen—clear outmeat, toxins andcontaminants,andalcohol—andfinallybegintogetlean.

EstrogenandProgesterone:FireandIce

We’ve established that estrogen iswhatmakesyou feminine.When it’s in thenormalzonerelativetoitscounterpart—progesterone—estrogenmakesyoufeelhappy,sane,slim,andemotionallyconnected.Thesehormonesarelikefireandice,andwheninbalance,progesteroneistheicethatkeepsthefireofestrogenundercontrol.

Myresearchandexperiencerevealthat themajorityofwomenwhostrugglewiththeirweighthaveestrogendominance,especiallyafteragethirty-five,whenprogesterone begins towane.Redmeat and alcohol exacerbate the imbalance.Pursuing our analogy further, there’s too much fire and not enough ice. Youmaketoomuchestrogen,andnotenoughprogesterone.Theincreasedfireisnotagoodthing:itcreatesinflammationinthebodythatcanbehiddenbutcausesfatlossresistance,moodproblems,andgutissues.Estrogendominanceisn’tjustaproblemofincreasedestrogenlevelsinyour

body. It canalso result fromhighor low levelsofotherhormones like excessinsulin, medical problems like obesity (fat cells make estrogen), and otherenvironmental exposures, such as skin care products and plastics. We willaddresstheseconcernsinfuturechapters.

HowInsulinandEstrogenCanBlockMetabolism

One reason that estrogen dominance is connected to fat-loss resistance isbecause of the cross talk between two important hormones of metabolism:insulin and estrogen.When you are insulin resistant, whichmeans your cellscan’tabsorbtheextrabloodglucoseyourbodykeepsgeneratingfromthefoodyoueat,yourliverconvertstheglucoseintofat(seechapter4,page86).Thoseextra fat cells are now extraneous estrogen-making laboratories. Rather thanbeing your best friend, excess estrogen does a backflip and wreaks havoc onyourabilitytoburnandlosefat.Thebestpatterninterruptistoeliminatemeat(andalcohol)andincreasefiber.Tomakemattersworse,beginninginyourearlyfortiesyoubecomeresistant

to estrogen because your receptors go into semiretirement and your estrogenlevelsclimbhighertotrytogettheattentionofthosereceptors.Asaresult,yourmemoryfalters,youfeelirritable,andfatattacheslikeKrazyGluetoyourwaist.Youarenowofficiallyresistanttofatloss,regardlessofyourweight,anditgetsevenworseinmenopause.Put it all together, and you can understand why so many women begin to

experienceslowmetabolismandfat-lossresistanceafterageforty.Thesolutionistoforgomeatandalcoholandconsumeonepoundofvegetablesperday.Thebottomline:toomuchestrogenkeepsyoufatbycreatingaviciouscycle,

whichmustbebrokentohelpyouloseweightpermanently.

ESTROGENDOMINANCEANDMENOPAUSE

WhenIbroachthetopicofestrogendominancewithpostmenopausalwomen,they bristle and tell me they are past all of that. They think of estrogen as ayoungwoman’shormone,responsibleonlyformenstruation,moodswings,andfertility. Nothing could be further from the truth. Regardless of your age, it’scrucial to understand estrogenandhow it isworking in your body.Toomuchestrogen relative toprogesteronecancausemoodproblems,bloating, fibroids,insomnia,andanxietyatanyage—untilyoudie.Inaddition(I’llrepeatmyselfso that it sinks in), estrogen dominance is the main reason women have aharder time losingweight regardless of agewhen comparedwithmen. Lestyouarestillfuzzy,toomuchestrogencausesweightgain.Estrogen,alongwithotherhormones, isresponsible forhowyourespond to

food,drink,andsupplements.Thesevenmetabolichormonesdeterminewhetherthe food you eat is burned or stored as fat. So, instead of dismissing thishormone,I imploreyoutounderstandwhat itdoesanditscentralroleinyourweightloss.

TheViciousCycleofEstrogenDominance

Whenyouunderstandthatbeingoverweightinvolvesmorethanjusthowmuchyou eat andhow little you exercise, youhave an advantage in the quest for ahealthybodyweightandleanbodymass.That’sbecauseyou’velearnedhowtoworkwiththeinnateintelligenceofyourbodyinsteadofagainst it.I’vefoundthatwhenestrogendominanceistheprimaryreasonforweightgainandweightretention,mostofthosewomeneatlargeamountsofconventionalredmeatandcheese,craverefinedcarbohydratessuchasfrenchfries(anddon’tgetthefibertheyneedtoguideestrogenexpertlythroughthebody),juggletonsofstress,anddrink too much alcohol. The result is that estrogen dominance blocks theirmetabolism—thespeedwithwhichtheyburncalories—inseveralways.First,theirmicrobiomehastoomanyfatbugs(bacteriathathangontofat)and

not enough skinny bugs (bacteria that promote the burning of fat). Second,omnivorouswomenwithestrogenexcessdon’tremovethatexcessintheirbowelmovementslikewomenwhoeatamoreplant-baseddiet—whichcontainsmorefiber and stimulates removal of excess estrogen. Third, estrogen dominance

makesawomanmorelikelytohavebloatingandconstipation.Finally,womenwhoeat redmeathavehigher ratesofblood sugarproblems, as indicated inarecent large-scale study of red meat consumption, diabetes, and metabolicsyndrome in nearly a hundred and fifty thousand people, published in theprestigiousJournalof theAmericanMedicalAssociation.9However, thisstudywas observational and didn’t prove that redmeat is the cause of blood sugarproblems.Otherstudiessuggestthatprocessedmeatmaybethegreaterevil.10Research

showsthatprocessedmeats(meatsthathavegonethroughachemicalprocesstoextendshelflife,includingham,hotdogs,lunchmeats,sausage,andhamhocks)are full of nitrates and nitrites, and are associated with diabetes, acceleratedcellularaging,andcancer.11 Indeed,onestudyshowedthathamworsensbloodsugarfarmorethaneggs.12Ifyouwonderwhyit’ssohardforyoutoloseweightwhenafriendorspouse

sees pounds melt away on the exact same eating plan, it’s likely you havedifferentrootcausesoffatness.Overthenextseventy-twohours,asyoustarttheMeatless reset, observe closely how much weight you lose. If you drop asignificant amount—in the rangeof 3 to 5 poundsover threedaysof the firstreset—bingo!You’vefoundyourfirstanswer:yourestrogenimbalance,causedbymeatandalcohol,iskeepingyoufat.If you are a woman with estrogen dominance, resetting your estrogen is a

crucialpieceof thepuzzle.Fortunately,youhold thekeys to thekingdomandcanimpactyourestrogenratioatanyage.Whenyoubalanceyourestrogenandresetyourratio,you’llfindawholenewrelationshiptofood,weight,andyourbody.

PaleoforWomenIsDifferentthanPaleoforMen

The Paleo diet has become very popular and emphasizes the consumption ofvegetables,seeds,nuts,fruits,andmeatlikeourPaleolithicancestorsate.Italsoadvocatesavoidingthefoodsthatcameintoourfoodchainlater,suchasgrains,dairy, and legumes. It’s true that ourPaleolithic ancestors atewildmeatwhenthey could find and catch it, and that it was anti-inflammatory. As discussedpreviously,today’smeatofferedatmostgrocerystoresandrestaurantsisnothinglike thewild gameour ancestors ate—itpromotes inflammation andmakes ushoard fat.Becausewewomen are so efficient at fat storage, I believe that’s acommonreasonwhyPaleodoesn’tgivewomentheresultsthatmenenjoywhen

itcomestolosingweight,gettinglean,andreducinginflammation.Inshort,conventionalmeatisn’tawoman’sbestchoice.Tofindoutifmeatis

makingyoufat,give itup for threedaysand letyourbody(and thebathroomscale)informyourrelationshiptomeat.Ontheotherhand,Idon’tbelievethataone-size-fits-allistherightapproach

forwomen to get lean.As you perform theMeatless reset, keep inmind thatmanywomenfindthattheirenergylagswhentheycutoutmeat.Thekey,onceagain, is to cultivate body awareness and to use this reset to discover yourresponsetomeatandalcohol.FormerPresidentBillClintonfoundthatwhenhebegan following a vegan food plan after his heart attack hewas too tired andcouldn’tkeepupwithhisgruelingschedule.Headdedsalmonandeggs,andthatboostedhis energy.Cleanproteins likepastured eggs andwild-caught fish areexcellentchoiceswhenyou’reresettingyourestrogenload.

DisruptYourEstrogen

Asyou’ve learned,hormonesare themaster switchesofmetabolism,and theytell your cells what to do. Therefore, the key to keeping your metabolismhummingisnottodothesameoldthingdayafterdaybuttodisruptthestatusquo. When it comes to resetting your estrogen levels, you need to do sosporadically.Youwant toshuffleyourbody’sorganizationalchart so thatyourestrogenworksmoreefficientlythanbefore.Receptors takeseventy-twohours to turnover.In thenext threedays,you’ll

startbyremovingredmeatfromyourdietandreplacingitwithcleanvegetables,fiber,andproteins thathelpbalanceyourestrogen.You’llstayoffofmeatandalcohol for the full twenty-onedays.Withoutmeatweighingyoudown,you’llfill up on veggies and filtered water, priming your system for resetting yourestrogen for good. You’ll change the bacteria in your gut that might becontributing to estrogendominanceby encouragingmorePrevotella comparedwiththeFirmicutesphylumofbacteria,13afavorableshiftthatmaybelinkedtoweightloss.14Since you’re on a fast track to weight loss, I want you to support these

changesbygettingridofothercausesofestrogendominance:dumpthealcoholon Day 1, and begin to wean off caffeine. (Caffeine is linked to estrogendominance,andremovingitcauseswithdrawalsymptoms,soIurgeyoutobegintheslowweannowinordertobeoffcaffeinebyDay10,thecortisolreset.)By goingmeatless, you’re not only addressing yourweight by resetting the

hormonesofmetabolism,you’realsopotentiallysavingyourlife.I’mnotbeingdramatichere.Toomuchestrogengivesyouagreaterriskofbreastcancer.Askcancerresearcherswhattheyeat.Usuallytheanswerisvegetables;nomeat;nosugar;plantsourcesoffat,suchasoliveandcoconutoil;andhealthyproteins,suchasnuts,seeds(likequinoa),andwild-caughtsalmon.I’mnotclaimingthatallmeatisbad,buttherearepowerfulargumentstolimit

your consumption of conventional meat. Beyond the link to a greater risk ofdiabetes, breast cancer, and metabolic syndrome, there’s the harm to theenvironment.Raisinglivestockrequireshighwaterusage(atthetimeofwriting,California is experiencing a severe drought) and contributes significantly toincreasedgreenhousegasesbecauseofthemassivereleaseofmethanegasfromcattle (i.e., cow farts). In fact, a pound of redmeat requires 2,500 gallons ofwaterversus23gallonstoproduceapoundoflettuce.Trysubstitutingotherproteinsources,suchasfish,crustaceans,pasturedeggs,

pasturedchicken,andlentils,becausetheywillhelpyouresetestrogenandyourmicrobiome.There’snosuchthingashumanelyproducedmeat.There’smorehumaneand

less humane, but keep inmind that currently in theUnited States, 9.8 billionanimalsareraisedannuallyforfoodandslaughtered.15Allowmetodothemath:that’s 26.8 million animals slaughtered per day, and 1 million per hour. Ourpassion for meat is relentless, unhealthy, and inhumane. Over the next threedays,connectwithyourcompassionforanimals.

Meatless:TheThree-DayResetforEstrogenThegoalofthischapteristoresetyourestrogenbyhavingyouforgomeatandalcoholplusboostyourfiberintakeforthreedaysinordertopromotefat loss.The directions are simple: skip eating meat for three days, eat a pound ofvegetablesdaily,andincreaseyourfiberintakeby5gramsperday.Thesesmallstepswillyielddramaticresults.

MEATLESSRULES:DOTHESEEACHDAY

1.Forgomeatandalcohol.Eataminimumofonepoundofvegetablesperday,dividedoverthreemeals,withhealthyproteins.Onepoundofvegetablesisapproximatelyfivetotencups,dependingonthevegetables,whetherraworcooked(Irecommenda50/50split).Notsurehowtofitinsomanyvegetables?Makevegetablesoup.Findsomeofmyfavorite

recipesthataredeliciouspluschock-fulloffreshvegetablesandfiberintheRecipessection(page267).

Food List: Lentils, beans of all types, nuts, nut butters (such as almondbutter and cashew butter), seeds, cold-water fish that are low inmercury(cod, salmon, tilapia,mackerel, sardines), shellfish, and pastured chickenand eggs. For nutrient-dense vegetables, choose greens like kale, Swisschard, collards, watercress, bok choy, cabbage, spinach, arugula, andchicory.Other vegetables include broccoli, radish, turnip, carrots, squash,bellpepper,kohlrabi,andcauliflower.

2.Increaseyourfiberintakeby5gramsperday,toanoptimalrangeof35to45gramsperday(40to50gramsperdayformen).Increaseddietaryfiberimprovestheabilityofthelivertoclearexcessestrogen—thatis,morefiberlowersestrogenlevelsinthebody—andyoupoopmoreestrogenoutofyoursystem.Forexample,withonecupofsteamedbroccoliandonecupoflentilsforlunch,you’llget22gramsoffiber.Whileyoumightbeenticedbytheplethoraof“fiber-rich”packagedfoodssuchasbreadsandcerealsfoundthroughoutyourgrocerystore,pleasesticktofiberthatgrowsnaturally.Itturnsoutthatalongwithaddedfiber,mostoftheseprocessedfoodshaveaddedsugarandsalttoo.

FoodList:Soakedchiaseeds,freshlygroundflaxseeds,organicvegetables(especiallyspinach,kale,andothergreens),lentils,legumes,low-glycemicfruit(berries),andfibercapsulesandpowders(tobeaddedtoshakes).

3.Eatgoodfats.Whenyougiveuptoxicmeat,youhavetheopportunitytofilluponhealthyfatsinstead.WhenIbeganlearningaboutnutritioninthe1980s,therewasaprevailingmyththateatingfatmakesyoufatandclogsyourarteries.Thetruthisthatthere’sgoodandbadfat,butitdoesn’tbreakdownalongthelinesthatyoumightthink.Saturatedfatisnotthevillain.Therearegoodandbadtypesofsaturatedfat,justastherearegoodandbadtypesofpolyunsaturatedfattyacids(PUFAs).Keepthisruleinmind:eatnatural,unprocessedfatthat’spresentinwholefoods.Healthysaturatedfatsincludeorganiccoconutoilandvirginredpalmoil(nottobeconfusedwithredpalmkerneloil),whicharethebestoilsforcookingbecausetheyarestableathighertemperatures,plustheytastedelicious!PUFAsfromwholefoodsmakethemembranesofyourcellsmoreflexibleandhealyour

metabolism.Avoiddamaged,industrialPUFAssuchascorn,cottonseed,safflower,andsoybeanoils.Forsomepeople,likemyself,avariationinthePPARGgeneprovidesweightlossbenefitswhenyouconsumemoreofthegoodPUFAscomparedwithsaturatedfat.Inotherwords,IloseweightwhenIeatfishinsteadofburgers.

FoodList:Healthysourcesofpolyunsaturatedfatsincludecoldwaterfish(salmon,halibut,mackerel),crustaceans(oysters,shrimp,crab),borageandevening primrose oil, pastured ghee (clarified butter), nuts and nut oils(pinenuts,walnuts,almonds),poultryandpasturedeggs,andseeds(chia,flax, sunflower). Healthy sources of monounsaturated fats includeavocados,darkchocolate(80percentormorecacao),duckfat,nutsandnutbutters (macadamias, cashews, pistachios, pecans), olive oil, avocado oil,macadamia oil, olives, seeds (pumpkin, sesame). Healthy saturated fatscomefromcoconutoil,mediumchaintriglyceride(MCT)oil,andredpalmoil.

SAMPLEMENU

Hereisasuggestedmenuforresettingyourestrogen.Fornutritionaldata,checkouttheNotessection.16

SOY:RULESOFENGAGEMENT

SoyhasbeenpopularformorethanfivethousandyearsinAsia.Whyhavewerecentlydemonizeditandmadethechoicetoconsumesoyendlesslyconfusing?SometimesIwillordertempehwhileouttodinnerwithfriends,andtheystareatmeinhorror,convincedthatIwillbecomeestrogendominantanddevelopbreastcancer overnight, and that my thyroid will stop working. I disagree: smallamountsofwholesoy,preferablyorganicandfermented,havebeenshowntobeagreatchoicewhenyougomeatless.Allowmetounravelthemysteriesofsoyandoffersane,evidence-basedrulesofengagement.

Herearemyrecommendations:

AvoidGMsoy.Geneticallymodified(GM)soycropswerewidelyintroducedin1996, and todayup to94percent of soyavailable inAmericangrocery storeshas been geneticallymodified.Unfortunately, there is evidence thatGMcropscauseharmtoyourgut,microbiome,sexhormones(includingaromatase,whichisinvolvedinestrogensynthesis),andinsulin.Forthisreason,IassumeGMsoyisguiltyofharmtoyourbodyuntilproveninnocent,andIadviseyoutoavoiditbychoosingorganicwholesoyorsoythatislabeled“Non-GMO.”

Eatwholesoy.InAsiancountries,peopleeatmoderateamountsofwholesoyaspartofahealthydiet. In theUnitedStates,BigFoodpushesweirdandhighlyprocessed foods under the guise that it’s healthy. Does “soy protein isolate”soundlikeagoodidea?Insteadofeatingthewhole-foodversionofsoy,wetrytoisolate the “healthy” part, and it may be the reason behind the conflictingresults, and by extension, the confusion aboutwhether soy is good or bad foryou.17 I recommendeatingonlywhole soy—not the isolates,not theprocessedversion,butfreshsoyfood,suchasorganictofuandedamame.

Eatfermentedsoy,suchasmisoand tempeh.Several recent studiesshow thatfermentedsoyatadoseofapproximately60gramsperdayraisesprogesterone,lowers cholesterol, and prevents hyperglycemia.18 Fermentation removesgeneticallymodifiedcomponents.Short version: Don’t let soy confuse you. Eat whole and non-GM soy,

preferably fermented. If your thyroid is slow, limit yourself to two servings ofwholesoyperweek.

FromDr.Sara’sCaseFiles:Kristy,AgeForty

•Lost17poundsinherHormoneResetand7inchesoffherwaist.

•InherversionoftheHormoneReset,“wild-caughtsalmonreplacedchickennuggets.Freshspinachreplacedchocolatechipcookies.”

•Thefirstfewdayswererough.Butsoonsomethingbeautifulhappened.Shehadenergy—trueenergy.Nottheshaky,temporaryenergyofcoffeeorsugar,butarealintrinsicfuel.

•Kristystartedtonoticeotherchanges,suchasnobackpainorconstipation.Theweightbegantofalloff.Nowshestilldoesn’teatsugar,

rarelyconsumesalcoholanddairy,andshesleepsdeeplyandrestfully.

•AftercompletingherHormoneReset,shelostanother28pounds,foratotalof45poundslost.

WAYSTOWEANYOURSELFOFFALCOHOL

When I completedmy residency inobstetricsandgynecology in1998 Iwasthirty-oneandworkedatahealthmaintenanceorganization(HMO).Iwasabitof a purist and thrilled to practice the evidence-basedmedicine that I’d spentninelongyears learning,nightandday.Iwasassignedtoaretiringphysicianandtookoverhispracticeofthreethousandpatients.Itstunnedmetofindthatmost of them came in for their annual visits requesting Valium and othertranquilizers, so they could sleep and generally copewith a stressful life as amodernwoman,andaskingforawaterpill,sotheycoulddealwiththeirfluidretention.Iwas shocked andmore than a little judgmental. Thiswasn’t the evidence-

basedmedicineIhadlearnedatHarvardMedicalSchoolandtheUniversityofCaliforniaatSanFrancisco,whereI’dservedmyresidency.Ididn’tgetit.Whatwaseveryonesostrungoutabout?ThenIturnedthirty-five,andIcompletelygotit.When women are between the ages of thirty-five and fifty, many lose their

sanity. I certainly did.As soon as I foundmyself in mymid thirties with twoyoungkids,Ifinallyunderstoodthe“It’stheendoftheday;Idesperatelyneedadrink to unwind” thing. You grab whatever you can to deal with the slowingmetabolismandthegrowingdifficultycopingwithyourlifeasyouknowit—fullof bills, screaming children, demanding bosses, and spouses who feel equallyspent.Aglassofwineseemslikejustwhatthedoctorordered.Notthisdoctor.Ihavefaiththatyoucanfindwaystocopewiththemounting

stress without resorting to methods that halt your metabolism, use up yourgoodwill,andraiseyourbadestrogens.Youcandothis.CarlJung,M.D.,thefamouspsychiatrist,saidthata“cravingforalcoholwas

theequivalent,onalowlevel,ofthespiritualthirstofourbeingforwholeness,expressed in medieval language: the union with God.” He continues: “…‘alcohol’ in Latin is ‘spiritus’ and you use the same word for the highestreligiousexperienceaswellasforthemostdepravingpoison.”Iagree.

So,let’screatewholenessandunionwithaHigherPower.Startbyreplacing“Imusthaveaglassof_________[fillintheblank]”withanalternative,suchas“I’mgoingtotryadifferentstrategythatdoesn’tpumpmefullofbad,nastyestrogens.” I love the idea my yoga teacher told me about samskaras, ourconditioned patterns that create a groove in our minds. The more you repeatyourhabituatedwaysofthinking,thedeeperthegroove.Samskarascanbegoodorbad; it justdependsonwhatyourepeat.So,whenyoureplace thenegativethoughtswithpositiveones,youaremakinganewgroove.Incaseyouthinkthisis some New Age baloney, I turn to the science of neuroplasticity, whichbasicallysaysthesamething:theneuronsthatfiretogether,wiretogether.Mypersonalfavoriteexerciseisto“takeinthegood,”whichIlearnedfrom

neuropsychologistDr.RickHanson,authorofHardwiringHappiness.19

1.Haveapositiveexperience.Thisactivatesapositivementalstate.Chooseapositiveexperiencethathappenedrecentlyandconsideritfully.Perhapsitwasaphysicalpleasure,likeinhalingrosesonawalk,oranemotionalpleasure,likefeelingclosetosomeonewhomatterstoyou.

2.Enrichit.Next,installthepositiveexperienceinyourmind.Getafeelingforhowitaffectedyouonasensorylevel—associatedfeelingsofwellness,sights,smells,andhowitmadeyoufeel.Allowyourselftoopentothefeelingandletitfillyourbody,mind,andspirit.AsDr.Hansonrecommends,findsomethingfreshornovelinit.Recognizehowitcouldnourishyou,whichrewiresyourbrainawayfromalcoholandtowardwhatisgoodforyou.

3.Absorbit.Letthepositivefeelingsfromthisexperienceseepintoyou,providingsoothingandcalmness,fillingyouwithgratitudeandpositiveemotions.Createtheintentionthatthisfeelingofbeingonyourownsideissinkingintoyou.Letthegoodbecomepartofyou.Surrendertoit—notinapassivemannerbutinawaythatservesyourhighestgood.

Thisisself-directedneuroplasticity.Youarerewiringyourbrainforpleasurethat isnot linkedtoalcohol.Makeitahabitbypracticingitdaily forseventy-twohours.

Supplements

Alongwith banishing alcohol and conventionalmeat, you canhelp to balance

yourestrogenlevelswithsupplements,suchasvitaminB12,folate,magnesium,andanaminoacidcalledmethionine.Thesesupplementscanhelpproducegoodestrogensanddecreaseformationofbadestrogens.ButifIhadtopickonlyonesupplement to get your estrogen back into balance, it’s fiber: as Imentioned,women should consume35 to45gramsperdayormore, and it is difficult toachievethosenumberswithfoodalone.For those of you sufferingwith hot flashes and night sweats as a result of

estrogen imbalance, addSiberian rhubarb toyourprotocol. It’s been shown inrandomized trials—the best-quality evidence—to make women inperimenopauseandmenopausemorecomfortable,andithasanexcellentsafetyprofile.20

CelltoSoulPractice

Wecompartmentalizeasasurvivalinstinct.Weputhealthinonecompartment,weightinanother,relationshipinathirdcompartment,andworkinyetanother.When it comes to our metabolic hormones, we can’t afford to think of themseparately.My hope is that you can integrate how you eat, move, think, andsupplementsoyoucanfeelwholeandalive,andfeelthatyouarereachingyourfullpotential.Mygoalforyouistocraftthebestpossiblehealth.Ifyou’vebeenstruggling

withweight,bodyimage,orerraticeatingyourwholelife,Iaskyoutobegentleandtostartwithlovingandkindwordstowardyourself.Evenifitfeelshokey,tryit.AsIhopeyou’velearnedbynow,manyofyourhealthissuesdon’tstemfromthefactthatyouareweakorlazyorhavenowillpower.Yourbodymightjustneedrecalibration.So,stopblamingyourself,andputyourenergyintothepositivedirectionofyourowngrowthandhealing.The Power of Positive Thinking guruNormanVincent Peale suggested that

youlistallyourweaknesses,yourfailures,yourdoubts—everythingnegative—on a single piece of paper. On a second page, list all the good qualities youwouldliketohave.Putawaythefirstpieceofpaperandkeepthesecondhandyinyourpocketorpursesoyoucanreaditoverandover.Makeanefforttoeditandcustomize thestatements I’ve included in the followingmeditationso thattheyworkforyou.SomepeopleconsiderthemaprayerforwholenessorawaytoconnectwithaHigherPower.

YourHomework:Loving-KindnessMeditation

This practice uses intention, words, imagery, and feelings to evoke loving-kindnesstowardyourselfandothers.Whenyourepeatthescript,youexpressanintention,plantingtheseedsoflovingwishes.To practice your loving-kindness meditation, sit comfortably and without

distraction.Takefivedeepbreathswithslow,long,andfullexhalations.Statetoyourselfasamantrathefollowing:

MayIbefilledwithloving-kindness.MayIbehappy.MayIbefullofgrace.MayIbehealthy.MayIlivewithease.

Repeatasmanytimesasyouneedtoinordertofeelcomplete.Whenyouareready, bring to mind a benefactor, someone it is easy to feel loving-kindnesstoward—perhaps a child or a pet—someone with whom you have an easyrelationship. Have a sense of that being in your heart. Then begin to sendblessingstothelovedone:

Mayyoubefilledwithloving-kindness.Mayyoubehappy.Mayyoubefullofgrace.Mayyoubehealthy.Mayyoulivewithease.

Next,reciteagainforyourself:

MayIbefilledwithloving-kindness.MayIbehappy.MayIbefullofgrace.MayIbehealthy.MayIlivewithease.

For folks who’ve been practicing loving-kindness, it doesn’t feel completeunless you extend the blessing to someone you’ve had a conflictwith.Add afinalphaseofthemeditationtosomeoneyouholdangerorresentmenttoward:

Mayyoubefilledwithloving-kindness.

Mayyoubehappy.Mayyoubefullofgrace.Mayyoubehealthy.Mayyoulivewithease.

Exercise

I havegreat news for thoseofyouwhohate to exercise!During theMeatlessreset, Iwant tokick-start yourmetabolismwith a simplegoal: sit less.Ratherthan sweating for additional hours at the gym, begin to reset estrogen (andinsulin)bysitting90minutes lesseachday.Several recentstudiesconfirmthewisdomofreducingsedentarytime—andevensuggestitmightbebetterthanavigorousworkout.21Thesestudieslookedatpatientswithinsulinresistanceandfoundthatthepeoplewiththeleastamountoftimespentsitting,includingtimesitting at your desk or watching television, had lower blood sugar andcholesterollevelsinadditiontootherriskfactorsforcardiovasculardiseaseanddiabetes.Thebenefit tohealthpersistedforthosewhosat90minuteslessthanthecontrolgroup,evenafteradjustingfortimespentexercising.While thesestudiesdonotproveacauseandeffectbetweensitting lessand

reversalofestrogendominanceandinsulinresistance,theysuggestthatwemayneed to redesign the current recommendations of 150 minutes of vigorousexercise per week for people with diabetes and ideally one hour per day(according to the Institute of Medicine of the National Academies and theInternationalAssociationfortheStudyofObesity).Vigorousexercisedoeshelpyourmood,energy,brain,andfocus,butitplaysonlyaminorroleinweightlossbecauseitboostsappetite.

Here’showIsitless:

Iwritealot,andfornow,thatmeansI’mmostlysitting.ButbeforeIsit,Idoasetoftwenty-fivepush-upsortwenty-fivejumpingjacks.

WhenItalkonthephone,Ineversit.Iwalkaroundandclimbthestairsinmyhomeoroffice.Itbringsawholenewunderstandingto“phoneitin.”

Increasingly,Iworkatastand-updesk.(Myhusbandbuiltoneformeforlessthan$30,calledanIkeahack.)

WhenIsit,Iworkinsprint–recoverycycles.Isetatimeronmysmartphonethat rings after fifty minutes, and I get up and move for ten minutes.SometimesIsprintafewblocksnearmyhomeorperformawallsitordoafewabdominalcrunches.

Drink lots of filteredwater—60ormore ounces per day—whichwillmakeyougetuptopeeonceanhour.

Considergettingatreadmilldesk!Manyofmyleanfriendshaveone,andtheideaisthatyouwalkslowlywhileworkingatastandingdesk.Mybrother-in-lawjustexplained tomehowtobuildoneon thecheap,and it’seasier thanyoumightthink.

Swingakettlebell!IlearnedthisonefromTimFerriss,authoroftheNewYorkTimesbestsellerThe4-HourBody.Makesureyouhavegoodformbylearningfromanexperthowtoswingtheseheavydevices(mineweighs35pounds)soyoudon’tinjureyourself.

TestYourself

Basedonyour response to the self-assessmentat thebeginningof thechapter,you can start your estrogen reset without getting any laboratory testingbeforehand. Your Meatless reset should improve your estrogen levels withinseventy-twohours, but I’d likeyou to staymeatless (and alcohol free) for thefulltwenty-onedaysoftheprogram.Ifyouarenotmakingtheprogressyouhadhopedfor,considertalkingtoyourpractitioneraboutadditionaltesting,suchasyour progesterone-to-estradiol ratio. Ask your clinician to measure yourestradiol, the main estrogen, and your progesterone levels in your blood orsaliva.Youdon’tneedadoctor’sprescriptioninmostlocations.

NotesfromHormoneResetters

“I’mutterlyamazedatthepersonstaringbackatmeinthemirror.Ihavelostweightandinches,butmoreamazingly,Ifeelsogood.Myskinisclear,mymoodissteadier,myclothesarelooser,andIfeelenergizedtoexercise.NowthatI’vegottenridofmycravings,IfeellikeIcanaccomplishevenmore!Iseeeachmealasanopportunitytonourishmybodyandnotasanemotionalexperiencetosmooththeedgesofastressfulday.Weekly(daily!)indulgences

ofdessertandwinedon’tappealtome.Ifeelsoempoweredtomakechoicesthatmakemefeelgoodeachandeveryday!AlthoughIstill feel Ihave toomanystressorsinmylife,Ifeeltotallyequippedtohandlethem,andifmy‘todo’listisn’tfinished,Iamnotdefeated.”—Linda

“Forthefirsttimeinthirtyyears,Ihavestartedtoloseweight.Previoustothefirst [HormoneReset], Iwould sit at a level of going up and down in a 5-poundrange.NowIamlosingweighteachweek.Ilost12poundsduringthefirst[round]and6poundsthis[round].Ididnotputanyweightbackonafter[my first time], and Iamsure Iwill continue to losepoundsbecause Inowhavemuch better eating habits and understanding [of]what foods the bodyneedstobehealthy.Tome,asabreastcancersurvivor,IfeellikeIhavetheworldbythetailandthatIhaveagreatmanyhappyandhealthyyearsahead.”—Judith“I’m pretty darn proud of having gone off the sugar and caffeine early andstickingwithit!(NottomentionmyprideinstayingonthewagonsinceDay1!)IamgoingtotakethemoneyIsavefrombuyingcocktailsandbuymyselfsomethingprettywhenIhitmygoal.”—Jeanine

FinalWord

Recentresearchshowsthatanimportantwaytoreverseestrogendominanceinwomenistoconnectwithothers.Closenesswithahusband,partner,orgirlfriendhas been shown to raise progesterone levels in women, which amelioratesestrogen dominance.Thismakes sense tome, because I know that one of thebest ways for stressed women to shift to a more proactive, energized, andbuoyantmind-setistoconnectwithothers,particularlywomen.Thisdiscoveryexplainswhywomen“tendandbefriend”asaneffectivewaytocopewithstress.Careforyourselfbymakingsureyoutaketimeoutofyourbusyscheduleto

connectwithyourfamilyandfriends.Thiskindofattentionwillpaydividendstoyourwell-being.Youareworthit.

CHAPTER4SugarFree

INSULINRESET:Days4to6

Weallknowtheproblemwithsugar. It’saddictive. It’sbadforyour teeth. Itmakesyoulethargic,cranky,andenslaved.Itfeedsthebacteriainyourgutthatmakeyouhangon to fat,which thenmakes yougain evenmore fat.But youmightnotunderstand thatsugar is themainreasonyoucan’t fit into theform-fitting dress youwore a few years ago. It’s not that you are eating toomanycalories andnot exercising enough. It is farmore likely that you can’t zip thedress because you have insulin resistance, where your cells become numb toinsulin.Why does this matter? Because insulin can control whether a caloriemakes you fat. It’s another important example of how hormones dictatewhatyour body does with food. Current science suggests that a calorie ofcarbohydrate is more fattening than a calorie of protein or fat because of theeffectoninsulin.Toomanyofthewrongcarbscauseinsulinresistance.Infact,thesolutiontolastingweightlossistomaintainnormalinsulinlevels.Gotyourattention?Letmeexplain.Insulinisahormoneinchargeofhowyou

deriveenergyfromthefoodsyoueat.Yourbodyrunsonglucose,andinsulinisoneofthemasterswitches.Whenservingyouproperly,insulintakestheglucosefrom theoccasional cupcakeyoueat and stores it in the cells of the liver andmusclesasglycogen—astorageformofglucosethatcanbebrokendownreadilywhenyouneedfuel.Youarefillingupyourtankwiththegasitneedstorun,andsometimesanaggregateof several thousandglucosemolecules arekept in theglycogenstoragespace,likestackingLegos,dependingonyourfitness.Butthecatchis thatyoucanonlystoreasmallamountofglycogenatanygiventime.Whenyoueatacupcakeor twoeveryday, theremaynotberoomleft inyourtanktostoretheglucoseasglycogen.Theninsulinturnsdevious, transformingfrom a fat-burning hormone into a fat-storage hormone once the glycogen

storagetankisfull.Dayinanddayout,youarestuckconvertingcarbohydratesintofatinsteadofusingitforthefuelyoudesperatelyneed,andstoringthefatinyour liver, waistline, and other organs. That’s why so many women findthemselvesinafrustratingcycleofbeing10to40pounds(ormore)overweight,lackinginenergy,unabletozipthehotdress,andfeelinghopeless.Is insulin the reason you, likemillions of otherwomen, can’t loseweight?

Togetherwewill figure itout.But I’mhere to tellyou that sometimesweightlossisasimplematterofresettingyourinsulin.IknowmanyofyoumightsayI’m asking the impossible. If you can’t imagine life without your bars ofchocolate stashed in your desk drawer, glove compartment, and purse, Iunderstand. I’vebeen there.ButI imploreyou:youcando this for threedays.And when you do, you’ll find your sugar addiction broken and the poundsmeltingaway.

Self-AssessmentInsulin resistance is the most common hormonal reason I see in my medicalpracticeforslowmetabolismandweightgain inwomen.Tosee ifyoufit intothiscategory,checkoffwhichsymptomsapply toyouorhaveoccurred in thepastsixmonths.

Doyoucravesweetfoods?Dosweetfoodscalmyoudown?

Haveyoutriedtostopeatingsweetsbutfoundyoucouldn’t?Isitdifficulttostopeatingcarbohydrate-richfoods,suchaschocolate,icecream,orfrenchfries?

Haveyoubeentoldyourbloodsugarishigherthannormal,ordoyouknowthatitisgreaterthan85mg/dL(milligramsperdeciliter)?

Whenyougowithouteatingformorethanthreehours,doyoufeelshaky,anxious,orirritable?

Forwomen,isyourwaistmeasurement35inchesorgreater(atthebellybutton)?Formen,greaterthan40inches?

Doyouhaveabodymassindexgreaterthan25?(Tocalculate,seeMeasurement#2:BodyMassIndex,Waist-to-HeightRatio,andBasalMetabolicRate,page27).

Haveyoubeentoldthatyouhavepolycysticovarysyndrome(PCOS),aconditionthatincludesirregularperiods,acne,increasedhairgrowth,andsometimesinfertilityandcystsontheovaries?

Doyouhavedifficultylosingweight?Doyougainweighteasily,maybeevenaggressively?

Whenyouskipameal,doyoufeelfatiguedand/orcranky?

Doyouexercisethreetimesperweekorless?

HaveyoubeentoldyouhavelowHDL(good)cholesteroland/ortriglycerides?

Doyouhavehighbloodpressure(systolicgreaterthan140ordiastolicgreaterthan90)?Haveyoubeentoldyouhaveheartdiseaseoratherosclerosis?

Doyouhaveafastinginsulinlevelthatisgreaterthan5µIU/mL(microinternationalunitspermilliliter)?

InterpretYourResults

•Ifyouhavefiveormoreofthesesymptoms,youareverylikelyinsulinresistant,andIurgeyoutoaddressthishormoneimbalancequickly,sinceitputsyouatsignificantriskforprediabetesanddiabetes.

•Ifyouhavefourorfewerofthesesymptoms,youmighthaveinsulinresistance,andIrecommendaskingyourdoctorforablood(serum)testofyourfastingglucoseandinsulin.Evenbetter,requestatwo-hourglucose/insulintest.

Youcanresetyourinsulinpathwaywithinseventy-twohoursifyoufollowtherules.This isnot justmyopinion; it’sbasedonrigorousscience.1That’s right,youcanstepintothegraceofmetabolicintelligenceinamerethreedays.Youwilltrainyourbodytobethefat-burningmachineyou’vealwayswanted.Graceis your birthright, and what I’ve observed in twenty-plus years of medicalpracticeisthatitisgiventohumanswhoearnit.Youcanearnittoo.

FromDr.Sara’sCaseFiles:Jeanette,AgeSixty

•StartedtheHormoneResetverydepressed,barelysleeping,noenergy,andanxious.“IfeltlikeIwasgoingtohaveanervousbreakdown.”

•Lost18poundsinherfirstHormoneReset•HardestresetwasSugarFree.“Iusedtobeabletowipeouthalfacrumbcake.Mysenseoftastechanged,andInowcanbarelyeatasmallpiece.”

•Lostanother18poundsaftershecompletedtheprogram.•Waistwentfrom36to31inches;hips38to36inches.•“Iboughtaglucometerandsuppliesexpectingittobeawasteandwasshockedthatmyfastingbloodsugarswere100to114.NowI’mrunningaround85.”

•Abletoworkwithcliniciantoweanoffhermedications(amlodipineandchlorthalidone).

•Now:“Ifeelsomuchbetter.Icanthinkclearlyagain.Ifeelenergetic.Ican’tbelievehowdifferentmylifeis.I’mjustplainhappyagain.”

MeetInsulin

Hormonesareavitalpartofourbody’scell-to-cellcommunicationandresponsesystem.Whenthatsystembreaksdown,manyproblemsoccur.Eightypercentofthe time that includes weight gain, according to a quantitative survey I’veperformedamongmypatients.Insulinand its receptors fit together likeakey fits intoa lock.Howdoyou

knowwhenyourinsulinhormonesandreceptorsdon’tfitwell?Here’saneasy

test: lift up your shirt and look at your belly. If yours could bemistaken forJenniferAniston’s,yourinsulinisprobablyfine.Ifyourstomachisspillingoveryouryogapants(oryoujustprefertowearyogapantssothatyoudon’thavetosqueeze intoyour jeans), it’s timetoresetyour insulinso that it’s in the targetzone.Insulin is the gatekeeper of many other hormones of metabolism, which is

why I put the Sugar Free reset second, after the easy win ofMeatless. Highinsulin leads to estrogen dominance, and it also raises testosterone too high,whichmaymakeweight-lossresistanceworse.Additionally,insulinisacousintoleptin,thehormonemadeinyourfatcellsthattellsyourbody,“Darling,putdownthefork.”AsI’llexplaininchapter5,leptinsignalsasenseofsatisfactionwhile eating, and insulin resistance raises leptin levels, eventually leading toleptinresistance,whichmeansyoudon’tgetthesignaltostopeating.Tocorrecttheproblem,you’llfliptheswitchoninsulin,andyou’llgetadditionalbenefits:you’ll improve your estrogen even more than you achieved in our first reset(Meatless),plusyou’llbegintoresetyourtestosteroneandleptin.

GoodFats,CleanProteins…SlowCarbsIn the Sugar Free reset, you will dramatically reduce sugar and eat a low-glycemicfoodplan.Thishasbeenshowntoresetthelazyinsulinreceptorandtoresettestosterone,whichisahormonethattendstorisewithincreasedstressandinsulinresistance.Ihatetotellyoubreadlovers,butcarbohydratesarenotessentialtosurvival.

The foods that are necessary are healthy fats (such as omega-3s) and cleanproteins,whichcontaincertainvitalaminoacids.Butyouwouldsurvivewithoutcarbohydrates.Thatdoesn’tmeanthatyouneedtoremovecarbohydratescompletely.Severe

restrictioncanactually raiseyour reverseT3,ametabolichormone thatblocksyour thyroid receptor (see chapter 7). Severe carb restriction may also raisestress hormones, such as cortisol (see chapter 6). Instead, you should be likeSwitzerland:inaneutralzone,whereyoueatenoughcarbstopreventproblemswithyour thyroidandcortisol,butnotsomany thatyoustoremorefat,whichsomecallthe“carbthreshold.”

WhenyoustarttheHormoneReset,Iwanttolimityourselectiontotheslow-burningcarbs thatcomefromplants, includedinyourpoundofvegetablesperday,pluscleanproteins,suchascrustaceans,seafood,beans,smallservingsofnuts, and seeds. Become familiar with how many grams or ounces of carbsyou’re taking in. The neutral zone with carbohydrates varies from person toperson,and ithasa lot todowithyourgeneticsandhow insulin resistantyouare,butthetargetisapproximately20to49gramsofslow-burningnetcarbsperdayforweightloss.Measuringyournetcarbswasdiscussedinchapter2(page32):Takethetotal

carbohydratecontentofyourfoodandsubtractthefibercontent.Forinstance,ifyou steam 6 ounces of asparagus and eat it, you’re getting 6 grams ofcarbohydratesplus6gramsoffiber.So,thenetcarbsarezero:6–6=0.Seethefollowingchartformoreinformation.

When you’re insulin resistant, you tend to have other hormonal problems,almost like the “buy one, get one free” deal at your local supermarket. Highinsulin levels make your ovaries secrete more testosterone. Your cells alsoproducemorebadestrogens,andyoubecomeleptinresistant.Fortunately,whenyou start the three-day Sugar Free reset, the other fat-storage imbalanceslikewise improve. In fact, a low-glycemic food plan also reduces testosteroneanditsrelatedhormonesby20percent,accordingtoresearchfromAustralia.2In

thisstudy,agroupoftwelvemenatealow-glycemic-loadfoodplan(25percentenergyfromproteinsand45percentfromlow-glycemiccarbohydrates).Withinsevendays, their insulin improvedand their testosteronedroppedsignificantly,asmeasuredbythefreeandrogenindex.3Here’sthebestnews:it’snevertoolate,andI’veneverfoundalostcausein

mytwenty-plusyearsoftakingcareofpatients.It’smyaimtomeetyouwhereyouareandtomoveyouforwardslowlyorquicklyasyouresetyourhormonereceptors.

SugarAddiction

Foods high in sugar trigger the reward centers of your brain.A perfect stormmay occur in people who are vulnerable to food addiction: they eat sugar,resulting inhighblood sugar and lowdopamine in thebrain.When theykeepeatingsugar,theydevelopproblemswithdopaminecommunication.Theyneedmoreandmoresugaryfoodstoraisetheirdopamineandfeel“normal,”andtheyexperiencewithdrawalsymptomswhentheyremovesugar.Women are twice as likely to be addicted to food asmen.4Women tend to

diet, restrict, and binge more than men, which seems to trigger the brain toovereataddictively.Interestingly,womenwiththegreatesthormonalupheavalatperimenopausereportthehighestratesoffoodaddiction.5

GettingtoKnowYourInnerSaboteur

WhenIwasakid,IfiguredmydiscernmentwouldimproveasIgotolder.Thenas I got older, I realized thatmydiscernment isn’t fancy: I simply amable todistinguishmyinnerdivinevoicefrommyinnersaboteur—thevoiceofmyegoorofgrasping.For the next twenty-four hours, focus on your inner saboteur and its wily

ways.Take some time to root out themental and emotional obstacles, beliefs,andattitudes thatmaysabotageyoursuccesswith theHormoneReset.Asyoubecomemorefamiliarwithyourinnersaboteur,youlearntherearemanywaysthat voice shows up in your life.What does your inner saboteur say to you?Whenisthevoicetheloudest?Oristheresomeotherwaythatyoucanbecomemoreintuitiveaboutthisaspectofyourselfregardingfood?Togetyouthinking,hereisDoreen’sexample:

“Mine has a theme song: ‘You can start/restart tomorrow.’ Now I know Ineededacommitment tosomethingbigger thanmyself. Idon’t letmy innersaboteursetthescheduleandplaythetomorrowgame.”—Doreen

Noticinghowyourinnersaboteurunderminesyouisthefirststep!Next,wewill start the process of how to quiet the saboteur and then swap the harmfulvoiceforfaith,trust,ideologies,andconvictionsthataremorealignedwithyourpersonal food code.What’s fascinating is thatmost people don’t even realizetheyhavethisinnervoiceuntiltheyslowdownandlisten.Wearesosurethesestories are true. I’m here to tell you that the saboteur is smart—but you aresmarter!Witha little introspection,youcanstart to tellyoursaboteur thatyouaresickofitsstoriesandhavechosenatruerpathofintuitivehealth.InEmotional Freedom, Judith Orloff, M.D., talks about that intuitive state

betweenwakefulnessandsleepwhennegativeorspooky“wakingdreams”canbesiegeyou.Shesaysyouhavetherighttotellthemtostop.“It’sfinetoignorethemorinsisttheydesist,eitherinwardlyoraloud,”shewrites.6Applythatsameintelligencetoyoursaboteur!

TheProblemofInsulinResistance

Insulin is one of seven crucial hormones (estrogen, leptin, cortisol, thyroid,testosterone, and growth hormone are the others) that collectively determineyour metabolism, or how fast or slow you burn calories. When your cellsbecomeresistanttoinsulin,yourbodyisprogrammedtoraiseyourinsulinlevelshigher and higher. This is troubling because these hormones regulate yourmetabolism, and “higher and higher” hormones do not lead to a fastermetabolism. In fact, chronically elevated hormone levels signal that yourfeedbackloopshavegonerogue.Whenyourhormonesareelevated,yourmetabolismgetsslowerandslower,

while you get fatter and fatter. This is why you may hear your girlfriendscomplainingthatthey’vebeenrestrictingtheirfoodintake,exercisinglikecrazy,andsurvivingon lettuce leaveswithout losingweight.The insidioushormone-resistance and biological-feedback loop is the root cause of most women’scontinued weight gain, belly fat, wrinkles, exhaustion, autoimmune disorders,inflammation,sugarcravings,andevenchronicillness.Youmaywonderwhyyou’reprogrammed tobecome insulin resistantwhen

youovereat certain foods.Likemanychallenges, the tendency to raise insulin

levelsexcessivelyandslowdownmetabolismcomesfromourancestors’feast-or-famine livelihoods,when they had to be able to store excess energy at thetimeof feasting in order to survive a timeof famine.Not only is the survivalstrategy of preparing for a famine no longer necessary, it backfires. As anachievement-oriented woman with significant drive, I can power my waythroughasituationandturnonafamineofmyowncreation.Putanotherway,Ican produce insulin resistance in my own body simply by feeling overlystressed.Theonlywaytoreversethisresistanceandreprogramyourhormonallevelsis

torepairandgrownewhormonereceptors.This is an exciting idea that hasn’t been fully explored in mainstream

medicineforseveralreasons.Someofthedataonhormoneresistancearenew.Someofthedataonhowfoodcanreverseinsulinresistanceareignored,inmyopinion,becausetheyrelyonnutritionasthesolution,andmostmedicalschoolsteachverylittlenutrition.Personally,Ihadatotalofaboutthirtyminutesinmymedical training. Inotherwords, it’s not intentionallyomittedbyyourdoctor;it’s simply a lack of education and resulting prioritization. Finally, reversinginsulin resistancewith the way you eat, move, think, and supplement doesn’tsupport the financialgoalsofBigFoodandBigPharma.BigFoodwantsyoueatingpackagedfoods,morecarbohydratesthanyouneed,and“hyperpalatable”foods(foodsthathavebeenengineered,withaddedfats,flavors,andadditives,to become addictive). Big Pharma then wants your doctor to prescribe manyfancydrugsfortheproblemsthatdevelopfromeatingaBigFooddiet.

WHENINSULINBECOMESTHEOVERWHELMEDBODYGUARD

Food increases blood sugar. Insulin lowers it by escorting glucose, like abodyguard, into three different places in your body. Insulin is a regulatoryhormone, made in the pancreas, that causes cells to absorb glucose from thebloodand take it to the liver,muscles, and fat tissue.When insulin is ingoodworkingform—nottoohighandnottoolow—itsendsasmallamountofglucosetoyourliver,alargeamounttoyourmusclestouseasfuel,andlittletononetoyour fat storage. When you’re a perfect hormonal specimen, your pancreasproducesexactlytherightamountofinsulintohaveyourbloodsugarsoftlyriseandfallwithinanarrowrange(fastinglevelsof70to85mg/dL).Butwhenyoueattoomuchsugar,yourpancreasslowsdown,andeventually,

insulin becomes the overwhelmed bodyguard. Here’s what wears out thebodyguard:eating toomuchsugarcauseswild fluctuations,both toohighandtoo low, in your blood sugar, and insulin can’t keep up. As a result, yourpancreas keeps makingmore andmore insulin. Insulin levels rise chronicallyhigh, which is called insulin resistance. Blood sugar then stays high becauseverylittleglucoseisescortedtotheliverandmuscles,andmostisdepositedasfat.Infact,yourfattissuecanexpanduptofourtimesitssizetoaccommodatethestorageofglucose.Thereareseveralwaysyoucanreset insulin’sbodyguardrolewithoutusing

drugs:•Eatfoodsthatstabilizebloodglucose,i.e.,cleanproteins,slow-burningcarbs,andhealthyfats.Thiswillloweryourinsulinlevelsintothetargetzoneandisthemosteffectivewaytoactivateinsulin(seetheSugarFreeresetrules,page88).

•Exercisesothatyourliverandskeletalmusclescanstoremoreglucoseasglycogenanduseitasfuel(seetheExercisesection,page94).

•Takesupplementsthathelptosensitizeyourcellstoinsulinagain,andrehabthebodyguard(seetheSupplementssection,page92).

TheScienceBehindSugarFree

Let’sfollowthepathofabiteofcupcakeinordertounderstandthescienceofinsulinandhowitcangetoutofwhack.Normally,youabsorbthecupcakeintoyourbloodstreamasasugar,suchasglucose.An increase inyourbloodsugarlevel triggersyourpancreas tomakemoreinsulin,whichattachestoyourcellsandremovessugar fromyourbloodso itcanbeusedasenergy. Initially,yourinsulintargetsmainlymuscleandlivercells.When you have insulin resistance, your cells have a decreased capacity to

respondto insulin.Tocompensatefor thedecreasedsensitivity to insulin,yourpancreas secretesmore insulin to try tograb theattentionof theworn-outcellreceptors.Higher levels of insulin then create inflammation,make your bloodsugar swing fromhigh to low,andcauseyou to feelhungrysoonaftereating.Wheninsulinremainshigh,youarenolongeralean,mean,fat-burningmachine.Becauseyourcellscannotabsorb theglucosenormally,your liverconverts theglucoseintofat.Fortunately, insulin resistance is reversible. Even if you feel totally out of

controlwithyoursugarcravings, Icanhelpyou.That’sbecausewhenyoucutout sugar, your cravingswill heal and your insulinwill normalize.Make thisimportantchangeforyourself.Keep in mind that sugar is powerfully addictive.7 I put sugar in the same

categoryasaddictivedrugslikecrackorheroin.TakeOreos,forexample.OnestudyfromConnecticutshowedthatratsfedtheiconiccookielikeditasmuchascocaineandmorphine.8When theratsateOreocookies, thepleasurecenteroftheirbrains,thenucleusaccumbens,lituplikeaChristmastree—thesameareain the brain that lights upwith cocaine. Sugar and cocaine both stimulate theaddictivepartof thebrainwithaneurotransmittercalleddopamine,knownforitsroleinpleasureandsatisfaction.Ratsinthestudyevenbrokeopenthecookieto eat the sugarymiddle first. Still not sure if you’re addicted to sugar? Onestudyshowedthat34percentofpeopleseekingweightlossarefoodaddicts.9Sugar substitutes farenobetter. Indeed,one study suggests that saccharin is

eighttimesmoreaddictivethancocaine.10

SugarFree:TheThree-DayResetforInsulinLet’sstart!Remember,theseventy-two-hourresetisasimplewaytotakecareofthe chronic symptoms that plague you, especially fat gain.Each cycle takes amerethreedaystoreverseandresetyourbody’shormonereceptors.Ofcourse,theHormoneResetisatwenty-one-dayprogram,soasyoufocusoneachresetandtuneintothechangesthatresetbrings,you’llachievethefullbenefitsoftheprogrambycontinuing each reset for thebalanceof the twenty-onedays.TheSugarFreeresetisonecrucialpieceofthepuzzle.Myclinicalexperiencehastaughtmethatresettingyourinsulinisthesingle

most important actionyou can take to lose excess fat. Perhaps youhavebeentrying to loseweight for years, or evendecades, leadingyou to feel hopeless,stuck,anddesperate.Youarenotalone.Youneedtocutthesugar.Thisincludesalltheusualsuspects,suchascakes,

cookies,muffins,andsoda.Ifyouthinkyoucansimplyswitchtoanothersweet,addictivesubstance,sorryagain.“Nosugar”includessugarsubstitutestoo,withthe exception of stevia. Scrutinize labels because sugar lurks in the mostunsuspected places and hides under various names. Look for grams of sugar.Withthisreset,you’llbeaimingfornomorethan15gramsperday,10lessthanthe25gramsperdaycurrentlyrecommendedforwomenbytheAmericanHeartAssociation.It’seasier thanitsounds.Researchconfirmsthatyoucanrepairyour insulin

receptors in seventy-two hours. The seven resets of yourHormoneResetwillresynchronizeyourentiresystemwhenperformedsequentiallyandinaggregate.

SUGARFREERULES:DOTHESEEACHDAY

Follow these simple yet powerful rules to reset your insulin, and continue therulesyou’vealreadyimplementedfromchapter3(Meatless):1.Eliminatesugarandsugarsubstitutes.Avoidthesebecausetheyraiseyourbloodsugar:whitetablesugar,honey,agave,brownsugar,sucralose(Splenda),maplesyrup,andmolasses.Theonlysweetenerthatispermissibleisstevia.Limitcarbohydratestoonlytheslowcarbohydratesthatdon’tspikeyourinsulin,suchassweetpotatoes,yams,pumpkin,andquinoa.Stayawayfromhiddensugarsinketchup,saladdressings,sauces,andpackagedcereals.Ifsugarisoneofthefirstsixingredients,avoidit.Stayofftheliquidsugar,includingsoda,dietsoda,juice,lemonade,andalcohol.

2.Eatonepoundofvegetables,somecookedandsomeraw.Forthoseofyouwhoarelosingsteamaroundeatingvegetables,Iurgeyoutokeepeatingthreetofourcups(sixteenormoreounces)perday.Forinstance,eatasaladforbreakfast(notasweirdasyoumightthink!)ormakeafrittatawitheggsandspinach.Haveasaladplusaservingortwoofgreenvegetablesatbothlunchanddinner.That’ssevenservings!Theeasiestwaytoaccomplishthistaskistolightlysteamapotofvegetables,suchasbroccoli,mushrooms,asparagus,andredbellpeppers,everyfewdaysandhavethemonhandtomakeasaladforlunchanddinner.Aimforlow-glycemicvegetableswithlowstarch,notcorn(afruitwhenfresh,anddeemedagrainwhendried)orotherstarchyvegetables.Choosevegetablesthataredark,becausedarkvegetablesarelowinglycemicindexandhighinimportantnutrients.Oftenit’smoreaffordabletohaveaboxoforganicvegetablesdeliveredfromyourlocalfarm,whichiswhatIdo.Itakemygreens(kale,collards,spinach)whentheyfirstarrive,chopthemfinely,andstoretheminabaginthefreezer.Then,asIsteammyvegetablesIaddthegreensneartheend,orIaddthemtomysaladsortomyHormoneResetshakes.

3.Eatproteinateachmeal,approximately4to6ouncesoffishorchicken,beans,orquinoa.Filluponlegumes,especiallythemagicalwhitekidneybean,whichcontainsacarbblocker.Aimforatotalof75to125milligrams

ofproteineachday,whichisapproximately25to45gramsateachofthreemeals.FoodList:Lentils(fastcooking!),blackbeans,pintobeans,whitekidneybeans,fish(cod,salmon,mackerel,sardines),andfree-range,pastured,ororganicchicken.

4.Eatatleasteveryfourtosixhours.Ifyoufeellikeyoualwaysneedasnackandfranklyarewillingtoeatcardboardafterthreehours,that’saclearsignthatyouareinsulinresistant,havebloodsugarinstability,andneedtheresetinthischapter!Idonotrecommendsnacksunlessabsolutelynecessary—thegoalistoresetyourinsulinlevel.Andifyoufeellikeyouneedsnacks,itmightmeanyou’renotgettingenoughproteinatmeals.Ifyoufeelhypoglycemicbeforefourhourshaveelapsedbetweenmeals,drink8ouncesoffilteredwaterandsetatimerfortwentyminutes.TryoneormoreoftheCelltoSoulPracticesuggestionsinanyofthechapters3through10.Iftwentyminuteselapseandyou’restillfamished,eattenalmondsorwalnuts.

5.Eatonehalf-cupoflow-glycemicfruit(glycemicindex55orless),suchasberries,avocado,orolives.Banishallotherfructose,includingthehigh-glycemicfruits,suchasbananas,mangos,andgrapes—andwine!FoodList:Avocado,berries,coconut,olives.

6.Eatthehighestquality,mostnutrient-denseorganicfoodyoucanafford.Focusonlow-glycemicindexgreens,suchaskale,chard,dandeliongreens,spinach,andcollards.

7.Eatprobioticfoods.Fermentedfoodscontainnaturalprobiotics,orhealthybacteria,thatcantakeyourhealthtothenextlevel.Notonlydotheyaddgoodbacteriaintoyourstomachandyourgut,they’realsopowerhouseswhenitcomestodetoxification,especiallyofheavymetals.11Nearlyeveryculturehasaversionofafermentedfood:yogurt,kefir,miso,andfermentedvegetables,includingsauerkraut,pickles,andkimchi.•Kimchi.InKorea,theaverageconsumptionofkimchiis40kilogramsperyear!Thelacticacidthatisproducedduringfermentationofkimchistopsthegrowthofbadbacteriaandisusefulinthepreventionofconditionssuchasobesity,diabetes,yeastinfections,urinarytractinfections,andgastrointestinalcancers.Onerecentstudyshowedthatkimchiimprovedfastingglucoseandcholesterollevels.12Nutritionally,kimchiislowincaloriesandcarbohydratesbutcontainshighamountsoffiber,vitaminsA

andC,andmineralssuchascalciumandiron.

SAMPLEMENU

Hereisasuggestedmenuforresettingyourinsulin.Fornutritionaldata,checkouttheNotessection.13

Supplements

Whenitcomestoyourinsulinreset,IagreewithHippocrates:foodisyourbestmedicine.However,exerciseandsupplementscanhelpyougettothenextlevel

in resetting this important hormone by going sugar free. As a board-certifiedphysician, I don’t rely on anecdotes when it comes to supplements. Thesupplements I recommendhavedata tobackup taking them.A listof insulin-resetting supplements, including alpha lipoic acid, berberine, chromium,fenugreek, cinnamon, bitter melon, probiotics, vanadium, and others, and asummaryofthesciencecanbefoundatwww.HormoneReset.com/bonus.YetthesupplementIfindmosthelpfulintheSugarFreeresetisonethataddressessugarcravingswithacombinationofL-tyrosineand5-HTP.Ilovetyrosinebecauseithelpswomenfocusandreducescravings.It’sanaminoacid—thebuildingblockofprotein—anditgivesyoutheclarityandenergythatpeopleseekfromsugar,butwithoutthesideeffects.Ithasaprecursortodopamine,thebrainchemicaloffocus andpleasure. It hasbeen shown tohelp in reducing stresshormones. 5-HTPisalsoanaminoacid,andaprecursortoserotoninandmelatonin,whicharehappybrainchemicals.Irecommendadoseoftyrosine500to1,000milligrams,and 5-HTP 50 to 100 milligrams, and both should be taken one hour beforebreakfastandlunch.

CelltoSoulPractice

Mypatientsknowtoexpectmorethanasignedprescriptionwhentheycometome. I’ve listened to thousands ofwomen tellme that they feel overwhelmed,overworked,andtotallystressedout.Theconnectionisundeniablyclearinmypractice,andsciencebacksmeup:theviciouscycleofchronicunmanagedstressfeeds insulin resistance. Thatmeanswe need to replace your vicious cycle ofstresswithavirtuouscycleofself-care.Thisinvolvesnotonlythefoodyoueatbutalsothethoughtsyouthink.As a yoga teacher, I’m all for cultivating positive emotions and deep

relaxation.Ithinkit’sacrucialpartofmaintainingahealthybodyandmind.Butmy vision for you goes beyond relaxation to a state known as “coherence,” aterm essential to the philosophy of HeartMath, a nonprofit research andeducationalinstituteinSantaCruz,California.Coherenceisapowerfulphysiologicalstatethatmovesbeyondrelaxationand

promotes optimal healing.When you reach this state, you have the ability totransformnegative states likeanger, stress,depression,andanxiety.Whenyouattaincoherence,you’llberelaxedbutenergizedandaware,highlyresponsive,flexible, in the flow, and in the zone—that is, the normal zone of optimalcortisol,glucose,andinsulin.

Science shows that the bestway to reset stress is by synchronizing the twohalves of the nervous system: the sympathetic (fight or flight) and theparasympathetic(restanddigest)toreachcoherence.HeartMathhasshownthatcoherencecansignificantlylowercortisolandreducebloodsugar.Here is a practice to create quick coherence by applying a version of the

InstituteofHeartMath’smethods.

QuickCoherence

StepOne:HeartFocusBringyourfocustoyourheartinthecenterofyourchest.

StepTwo:Heart-FocusedBreathingImagine your breath is flowing in and out of your heart. Take slow, steadydeep breaths: inhale for five seconds and let your belly gently expand, andthenexhaleforfiveseconds.Allowyourbellytosoftlycontracttowardyourspine. Continue with this pattern for several minutes. You will feel muchcalmerandgrounded.

StepThree:HeartFeelingActivateapositivefeelingbyrememberingatimewhenyoufeltpeacefulandcentered inside (with a loved one, a pet, a time in nature, listening to yourfavorite music, etc.). Once you activate this feeling, stay for ten breaths.Continue toactivate thepositive feeling, and slowlybegin to feelhowyourbodyandheartsoakupthefeeling.

Exercise

Whenyou are resetting your insulin pathway, you need to burn some calorieswith exercise daily to improve the benefits. I recommend theHormoneResetBurst7,duringwhichyouexerciseatyourusualpace(walk,jog,orrideabike)forfiveminutestowarmup,thensprintatyourhighesteffortforthirtyseconds,thenrecoveratyourusualpacefortwominutes.Repeatthisforatotalofsevencycles of thirty-secondbursts.This formof exercise has been shown to lowerinsulinandraisegrowthhormone,animportant“fountainofyouth”hormoneofmetabolismdescribedinchapter8.

TestYourself

Irecommendthatyouperformafastingbloodsugartesteachmorningtotrackyourprogress.Whileittakesabitofpractice,Istronglyencourageyoutolearnhowtotestyourbloodsugaranduseitasimportantfeedback(seeMeasurement#6:BloodSugar,page30).Ifyoufindthatyourbloodsugarisnormal(i.e.,between70and85mg/dL),

testyourselfonceperweekandmeasureseveralpostprandialbloodsugars.(Usethesametechniquetocheckyourbloodglucosetwohoursafterameal.)If the idea of pricking your finger raises your stress hormones, ask your

health-careprofessionaltomeasureyourfastingglucoseandinsulinatyourlocallaboratory.Onceagain,you’relookingfortheoptimalrangeforfastingglucosebetween70and85mg/dL,andfastinginsulinof5µIU-mL.Yourclinicianmayprefer to order a more thorough test called the oral glucose tolerance test(OGTT), which is tedious but more accurate for diagnosing patients withprediabetesordiabetes.I’velistedthenormalandoptimalrangesfortestsrelatedtoinsulinresistance

(see Resources, page 291). Your doctor was probably taught to obey themainstream“normal”ranges,whicharederivedbyyourlaboratoryandincludethevalues for95percentof thepopulation (thehighest2.5percentand lowest2.5percentareexcluded).Inotherwords,toparaphraseacupuncturistandauthorChris Kresser, these “normal” values are just common, not optimal. Since atleastoneinthreeAmericanshaveinsulinresistance,Iwantyoutosetanewgoalofbeinginthe“optimal”range,indicatedinthethirdcolumnofthetable.Record all blood sugars in your journal. Remember, even normal-weight

individualshaveproblemswithunstablebloodsugar.IhavefoundthatwomenreverseprediabetesrapidlybyfollowingmySugarFreerules,andthenumbersproveit:theaveragefastingbloodsugardroppedfrom104to83mg/dL,whichisnormal!

NotesfromHormoneResetters

“Ieliminatedmysugarcravings!AdditionallyIhavefoundthatIrespondtostress much differently. I feel it, notice it, and move on from it. Stress nolongerhasagriponme.FreedomfrombothsugarandmystressresponsewasachangeIwashopingfor,andithappenedsoseamlessly.”—Sophia

“ExactlywhatIneededtobreakmycycleoffoodcravings.Isuspectedthatcaffeineandsugarweretriggeringanunhappyandunhealthycycleforme,butnow I know without a doubt. It is a wonderful feeling to let go of someemotional attachments to food, stop the craving cycle, shed some toxic fat,andfeelanxietygetreplacedbycalm.”—Kasie

“ScalesaysI’mdownnearly10pounds.Sugar-withdrawalheadachesseemtobegone,andmostimportant,Ifeel…happier!NowIneedtoworkonsleep!”—Jennifer

“Sugarismynemesis,soIwasshockedwhenIwokeupfeelingbetterthanIhaveinthelasttwoyears!Somuchenergyandveryclearthinking,evenfeltlikerunningagain.Happyday!”—Amy

FinalWord

I’m excited for you to go sugar free and start resetting your insulin pathway.Withthisevidence-basedwaytoloseweightforgood,you’llstopsufferingfromthe vicious cycles of wild blood sugar swings, sugar cravings, and increasedbelly fat. I believe you’ll discover this is one of your most important stepstowardyourHormoneReset.When you’re insulin resistant, you tend to have other hormonal problems.

Your cells also producemore bad estrogens, and you become leptin resistant.Highinsulinlevelsmakeyourovariessecretemoretestosteronethanishealthy.(Remember,imbalancedtestosteronekeepsyoufromsheddingthepounds.Youwant your testosterone to be just right: not too high and not too low.)Fortunately,whenyoustartthethree-daySugarFreereset,theotherfat-storageimbalanceslikewiseimprove.I’velearnedovertheyearsthatyouneedtowantthethingsthataregoodfor

you,evenifthey’rehard.Youmayfinditdifficulttolivewithoutyournightlyglassofwhitewineorafter-dinnericecream.Butwhenyourealizethatyoufeelmoreenergizedandloseweightfaster,Ithinkyou’llbemotivated.Yourbodyisthe vessel of your soul, and some folks—likemyself—consider it your sacreddutytofeedyourbodyandsoulthebestnutrients.IffoodisinformationforyourDNA,sugarfeedsyourbodythewronginformation.I’mnotsayingyoushoulddepriveyourselfofasmallpieceofyourchild’sbirthdaycakeorapieceofdarkchocolate after a nice dinner. But daily consumption of refined sugar is

equivalent to smoking two packs of cigarettes per day. It causes diabetes andprediabetes,which results in a fate thatmay include heart disease, high bloodpressure,andcancer.Evenwithallofmyurgingtobanishsugarandrefinedcarbohydrates,Iwant

you to go easy on yourself if you slip. Ambitious women tend to holdthemselves to an impossible standard of perfection. To paraphrase a favoritememe from Harry Truman: imperfect action trumps perfect inaction. If youbackslide,takenotice,butgetrightbackonthepath.When you look at the long-term picture instead of settling for instant

gratification,youcreateintegrity.YoumayormaynotbelieveinGodorprefertoconsider thisconceptmoregenerallyas“Source”or“HighestSelf,”butmypointisthesame:foodisyourportaltointegrityinmanyotherareasinyourlife,includingyourmind,body, spirit, finances, and relationships.Whenyoumakethe choice to do what it takes to stay healthy, you are sending your body apowerfulmessagethatitdeservesthebest.

CHAPTER5Fruitless

LEPTINRESET:Days7to9

Nowthatyou’vedonethehardestworkofgoingmeatlessandsugarfreeinthelasttworesets,you’rereadytorestrictyouruseoffructose—theformofsugarthat gives fruits, honey, sports drinks, and most sodas their sweet taste. Ipromise, this reset is easier! The good news is thatwhen you put these threeresets together, you’ve got the winning combination to get the three mostimportantmetabolic hormones activated to support you: estrogen, insulin, andleptin.Maybe you’re in love with your stash of dried apricots, which contain

seventeen times theamountof fructoseas freshapricots.Fructose is the sugarthat’snaturallyfoundinfruit,butitisalsoaddedtoprocessedfoodsfortasteandpreservation—youmayknowoneformashigh-fructosecornsyrup.Fructose consumption is at an all-time high in theAmerican diet, and it is

linked toproblemswith insulinandanotherhormonecalled leptin,which is inchargeofhunger.Whenyou’reoverweightand/orexperiencebloodsugarissues,fructosemaybecomeaproblemwhencalorieintakeistoohigh.Infact,fructoseis 73 percent sweeter than table sugar,1 which makes it highly palatable andencourages overeating. Plus it’s processed differently in the body. Howmuchfructoseistoomuchissubjecttodebateandprobablydependsonyourcurrentmetabolism,whatyoueat(andovereat),genetics,howmuchyouexercise,andyourfitnesslevel.Inmyexperiencewithpatients,Ihavefound20gramsorlessperdayisideal

forareset.I’llshowyouhowtoaccomplishthatinthischapter.Whylimitfructose?You’reprobablyconsumingtoomuchbecause75percent

offoodshavesugaraddedinvariousforms,andsomeexpertsarguethatit’stheprimary reasonyou’re fat.2Whenyou eat small amounts of fructose andyourblood sugar is normal, you’re okay.But if you eat toomuch, your liver can’t

processthefructosefastenoughforthebodytouseitasfuel.Instead,yourbodystartsconvertingthefructoseintofats,sendingthemoffintothebloodstreamastriglycerides,anddepositingthemasfatintheliverandelsewhereinyourbelly.3Otherissueswithfructoseoverloadincludeinsulinresistance,4leptinresistance,5andcognitivedecline.6Fructoseexcessislikethebiggestslideatthewaterparkonahotsummerday.

Whentherearetoomanykidsonline,itgetsbackedup.Thenkidsgetimpatientandstartcuttingtheline,wanderingaway,andjumpinginthepoolanyway.Theresult?Totalchaos,andinthebody,itmeansyougetfat.Areyouhavingproblemswith thewaterpark inyourbody; that is, fructose

excess and, by extension, leptin resistance? Let’s find out by continuing ourdetectiveworktoseeifleptinisyourdominanthormoneimbalance.

Self-AssessmentTake this self-assessment to see if youmight be eating toomuch fructose andhavingaproblemwithleptin,animportanthormonethatregulatesyourbodyfat.Doyouhaveorhaveyouexperiencedinthepastsixmonths…

Astrong,sometimesinsatiableappetite?

Bingeeating,especiallyafterfiveP.M.?EatingaftersevenP.M.orwithinthreehoursofgoingtobed?

Atendencytoskipbreakfastorwaitanhourorlongerafterrisinginthemorningtoeat?

Aloveofdrinkingfruitjuicesorsodas,morethanoneservingperday?

Excessweightorobesity(abodymassindexover25)?Countthisitemtwiceifyou’re30ormorepoundsoverweight.

Menopausalweightgain,especiallyatyourwaist?

Increasedfatintheskincoveringyourtricepsmuscles,sometimesaffectionatelyknownas“kimonoarms”?

Adiagnosisofmetabolicsyndromeorinsulinresistance(morethanfive

symptomslistedatthebeginningofchapter4,page77)?

Weirdorprofusesweatingpatternscomparedwithtenortwentyyearsago?

Fatigueafterexerciseanddifficultyrecoveringcompletely?

Jointproblems—painfuljoints,jointdestruction,bursitis,arthritis—oryourdoctorhassuggestedknee,hip,orshouldersurgery?

HighreverseT3(RT3)?(Thisisathyroidhormone,increasedinleptinresistance,whichblocksthyroidfunction.)

Hightriglycerides,oryouknowthemtobegreaterthan100mg/dL?

InterpretYourResults

•Ifyouhavefiveormoreofthesesymptoms,youareverylikelyleptinresistant,andIurgeyoutoaddressthishormoneimbalanceinthisreset,sinceitputsyouatsignificantriskforovereating,obesity,prediabetes,anddiabetes.Ifleptinistheculprit,we’llloweritbycuttingbackonfructoseinthischapter,andyou’llloseweight.

•Ifyouhavefourorfewerofthesesymptomsorareunsure,Irecommendrestrictingfructoseasdescribedinthischapterandnoticingtheeffectonyourmoodandweight.

According to theU.S.DepartmentofAgriculture,comparedwith the1950s,weeat30poundsmorefruitannually.7Furthermore,thefruithasbeenbredbycorporatefarmingtocontainincreasingamountsoffructose.Today,200caloriesofrawapplecontain25gramsoffructose—farmorethanthetraceamountmygreat-grandmotherconsumedinanappleahundredyearsago.8Arewesimplyeatingtoomuchfreakyfruit?Ultimately, when you overconsume the wrong carbs, fructose can further

impairyourbiochemistry.Infact,it’sworseforyourhealththanothersugars.Inthischapter,you’lldiscoverthepowerfulconnectionbetweenfructoseandleptinresistance, which dulls your appetite, regulates your hunger, and determines(togetherwithinsulin)howfastyouburnfat.Whenyouovereat fructose,your leptin levels riseexcessively—notonlydo

you get fat but you feel ravenous too. My great-grandmother and her peers

consumed about 15 grams of fructose per day in wild fruit, packaged insufficient fiber, which created a serene, well-organized water park. Now thenational average intake of fructose is more than triple that amount, and it’shigher in adolescents.9 Our DNA is not designed to handle these excessiveamounts,sotheextrafructosemakesthekidsgobonkersandmisbehave,leptinlevels rise, andmayhemerupts in thewaterparkandonyourbathroomscale.Thetruthisthatfructoseisnotjustaguiltypleasure;it’sapublichealthmenacethat’smakingandkeepingyoufat.That’swhyeliminatingfructosecanleadtotransformativechangesinaveryshorttime.

ASweetCheatSheet

Getting confused about the kinds of sugars? The following figure is a quicksugarguide,whichisalsosummarizedhere.Notethatthesharedsuffixof“-ose”means“sugar”or“carbohydrate.”•Glucoseisfoundinsapandfruit,anditdoesn’ttastethatsweet,soit’sattachedtofructosebeforebeingaddedtofoodasasweetener.

•Fructose,orfruitsugar,isabouttwiceassweetasglucose.Onitsown,itcausesmalabsorptioninmanypeople,soit’sattachedtoglucosewhenusedasasweetenerforfoodanddrinks.

•Sucroseiswhitetablesugar.Itcontainsonemoleculeoffructoseconnectedtoonemoleculeofglucose.

Leptin101

When you’re healthy, with an ideal body mass index and normal fatcomposition,leptinisnature’sappetitesuppressant.Whenyou’vehadenoughtoeat,leptinsignalsyourbraintostopeating.Ithinkofleptinasthehormonethatsays,“Enough.You’resatisfied.”Unfortunately, when you are overweight (that is, your body mass index is

greaterthan25,whichistheratioofyourweighttoyourheight),yourfatcellsproduceexcessleptin.Yourreceptorsforleptincan’tkeepupwiththefeedbacklooporrestorestability(knownashomeostasis).You’dthinkmoreleptinwould

quell your appetite; in fact, the opposite happens. In the life-is-not-fairdepartment,whenyourbraingetsbombardedwithleptinsignalsfromtoomanyfatcells, itshutsdownfrombeingoverwhelmed.Theresult: leptin levelskeeprising, receptors stop functioning—so your body doesn’t get the leptin signal,andyoudon’tfeelfull;youkeepeatingthewrongfoodsinanaddictivepattern,andyoukeepgainingweight.Yourbodybecomes leptin resistant—justasyoucan become insulin resistant. Cells in your liver, pancreas, fat, and brain arenumb to the normal signals from the hormone. While your body is tryingvaliantlytomakethenecessaryphysiologicalcorrections,youkeepstuffingthewrongfoodintoyourmouth,hopingthatitallwillworkitselfout.It’s true: nearly allwomenwho are overweight are stuck in a false state of

perceived starvation, driven by leptin resistance. Even normal-weight womencanhaveaproblemwithleptin,aproblemknownasbeing“skinnyfat.”Inmypractice, I foundthatmanyofmypatientswere leptinresistant.They

hada“hungerhormone”problem,notaproblemofwillpower.Leptinresistanceisattheheartofcarbohydratecravings,increasedhunger,andovereating—andparadoxically it results in your brain thinking that you’re starving. It’s like abrokenthermostat.Yoursystemkeepssensingtheroomiscold,evenwhenit’shot.Whenit’sfunctioningoptimally,leptincanbeadieter’sbestfriendbecauseitnormalizesappetiteandreversesfatstorage.Butwhenit’snot,itcanbecomeyourworstenemy.

TheScienceofLeptin

Leptinisthegatekeeperofyourfat.Madeinyourfatcells,leptinregulatesyourfeelingofsatietyandyourleanbodymass.Whenyoueat,leptinisproducedinand released from your fat cells and then travels in the blood to your brain,whereundernormalcircumstances it tellsyourhypothalamus(thepartofyourbraininchargeofappetite)thatyou’refullandcanstopeating.Butwhenyourmetabolism isbrokenand leptin isn’tworkingproperly, thewiresbetween thegutand thebrainarecrossed. Ifyouareoverweight, rather than responding tohigher levels of leptin by having your brain say “Enough,” you find that thefeeling of satiety doesn’t happen. The best way to bring your leptin undercontrol,sothatitregulatesappetiteandfatstoragethewaynatureintended,istocut back on fructose and eatmore clean proteins—and the benefit is that youburnmorefatandfeelfullwhenconsumingappropriatefoodquantities.“Leptin”comes from theGreekword leptos,whichmeans “thin,”butwhen

you’re leptin resistant, the opposite happens: you become fatter. Leptin isinsulin’ssibling,andthetwohormonesworkintandem.YouhealedyourinsulinintheSugarFreeresetandnowwe’llhealyourleptininthisreset.

TheScienceBehindFruitless

WhenIwasalittlegirlandsickwithacold,I’dgotomygrandmother’shomewhilemymomworked.She letmewatchher soapoperaswithherwhile shemade orange juice from a can and poured me glass after glass, telling me itwould giveme vitaminC and helpme feel better.As an adult, I learned thatvegetables are a far better sourceofvitaminCand that twoglassesof orangejuice deliver about 20 grams of fructose. Perhaps it’s the synthetic version offructosethathasruinedtheabilityofyourbodytoprocessfructose.Untilwefixyour broken metabolism, we need to limit how much fructose you areconsuming,becausethedosemakesthepoison.

HowLeptinResistanceRavagesYourBodyInordertomakeyourleptinworkproperly,yourbodyneedstomoveitaroundfreely.However,whenyourtriglyceridesarehigh,theyblocktheleptinmessageinthebrain.It’slikeloudmusic.Triglycerideskeepyourbrainfrombeingwiseabout food; the music is blaring. The only way to let the leptin move freelyaroundyourbodyis to loweryour triglycerides, ideally to less than50mg/dL.However,agoodstartisfirstloweringthemtolessthan100mg/dL.Additionally,leptinresistanceaffectsyourimmuneandreproductivesystems.

Whenyourimmunitysuffers,chronicinflammationdevelops.Leptinisamajorplayer in the low-grade inflammation that won’t turn off in people who areoverweight or obese.Leptin resistance also impairs fertility andweakensyourbones.Aleptinimbalancecancausejointpainanddamagebecausetoomuchleptin

acceleratesthebreakdownofcartilageinyourjoints.Thelevelofleptininyourbloodcorrespondstothelevelinyourjoints:themoreleptin,themorepotentialjointdamage.The link between fructose, insulin resistance, leptin resistance, and liver

problemsisstrong,butweareearlyinourunderstandingofwhy.Whilewestillneedrandomizedtrialstoshowthatfructoseisthecause,evidenceismountingthat you should stay away from liquid sugar, including juice, as well as any

sourceoffructosethatisnothighinfiber.Thatmeansavoidingsoda(evendietsoda),sportsdrinks,bread,cereal,energybars,flavoredyogurt,andcondiments.Hereareotherfactorsthatcauseand/orworsenleptinresistance:

•Toomuchfructose.Eatingexcessfructose(over20gramsperday)putsyouatgreaterriskofleptinresistancebecausefructoseismetabolizedbytheliver,animportantregulatorofyourappetiteandweight.10I’llteachyouwhichfoodscontainfructose,andduringthisreset,youwillstopeatingthem.

•Badcircadianrhythm.Leptinmaygetoutofbalancewhenyoudisruptyourdelicatebutincrediblyimportantcircadianrhythmbybecomingaddictedtocaffeine,alcohol,orsugar.Eliminatingthesesubstancesallowsyourbodytogetbacktoitsnaturalrhythm.

•Sleepdebt.Yourleptinisalsoaffectedwhenyoubuildupasleepdebt,thecumulativeeffectofnotgettingenoughsleep.11Studiesshowalinkbetweenweightgain,lackofsleep,andinsulinresistance.12Furthermore,sleepdebtleadstodietaryindiscretionandweightgaininwomenbecauseyou’retootiredtomakewisefoodchoices.13Inotherwords,getthatsolidseventoninehoursthatyourbodyreallyneeds.Regardlessofyourabilitytoseeminglyfunctiononlesssleep,oddsarethatyouneedit:only3percentofthepopulationhasageneallowingthemtofunctionwellonlesssleep.GetoverbeingatypeAwoman,saysAriannaHuffington,cofounderofTheHuffingtonPost,ina2011TEDtalk.Afterfaintingfromexhaustionandbreakinghercheekbone,shehasbecomeanevangelistforgettingagoodnight’ssleep.Turnoffthetelevision,takeawarmbath,readarelaxingbook,andmakeacommitmenttogoingtobedearlier.

When you lose weight, insulin resistance and leptin resistance can resolve.Butyoumaycontinue tostaysensitive to these importantmetabolichormoneseven if you regain weight.14 That’s why resetting your hormones using theseventy-two-hourmethodissuchacriticalpieceofyourweight-lossstrategy.

Fructoseispotentiallyriskyifyouhavebloodsugarproblems.It’sthenumberonesourceofsugarinourdiet,andit’samoleculeresponsibleforouraddictionto sweet foods. The rise in fructose consumption is highly correlated withobesity, diabetes, and a liver problem called nonalcoholic fatty liver disease,which now affects one in three Americans. Yet I want to be careful not todemonizefruitacrosstheboardforallpeople.Theissueismorenuanced.Here’stheproblemasIseeit:vegetablesarethebestmedicinewhenitcomes

tohealinghormoneimbalancesthatcausebrokenmetabolism.Whenexpertstellwomen to eat seven to nine servings of fresh fruits and vegetables each day,manywomenwhoareoverweightsimplyeatmorefruit—anddon’tloseweight.That’s because existing blood sugar problems, found in half of U.S. women,makefructoseaproblem.Ifyou’reanormaleaterandlean,withnobloodsugarproblems,fruitisfine.Fortherestofus,thereareshadesofgraywhenitcomestoeatingwholefruit,avoidingjuice,andlimitingtotalfructose.Whenyouhealyourmetabolism, you can eatmore fructosewithout causingweight gain, butlet’s review cases for and against fructose. (For citations, go towww.HormoneReset.com/bonus.)

AREYOU“SKINNYFAT”ANDUNHEALTHY?

Ifyou’renormalinweight,youmaynotbeashealthyasyouthink.Youmightbea“skinnyfat”person,atermusedtodescribetheoneinfournormal-weightindividualswithincreasedfatmass.Skinnyfatisaproblemofbodycomposition:youhavetoomuchfatmassrelativetomusclemass,andthefatcouldbemakingyousick.Let me give you a visual. Skinny fat women look thin but have very little

muscle definition. Theymay look good in aT-shirt, butwhen naked, the bellyappearsdoughy.Whenyoutouchtheirskin,yousinkintofatratherthanfeelthefirmness ofmuscles in the space between their skin and bones. They are thinpeoplewhoareactuallyhighinfatmass,especiallyaroundthebelly,andlowinmusclemass. They are at risk of the same kinds of diseases as obese people:prediabetes,diabetes,heartdisease,andmetabolicsyndrome.The clunky officialmedical term for this is “normalweight obesity,”which

means“Honey,youmaylooknormalfromtheoutside,butinsideyouhavetoomany fat cells (especially at your waist) and not enough muscle mass.”Shockingly,skinnyfatpeoplemayhavedoublethemortalityratesofoverweightorobesepeople.15Howdoyouknowifthisisyou?Anoptimalbodyfatrangeis20to28percent

(14to20percentforathletes).Fitandleanwomenhaveabodyfatof21to24percent;32percentandhigherisconsideredobese,accordingtotheAmericanCouncilonExercise.16Justasbothfatandthinpeoplecanhaveinsulinresistance,bothfatandthin

peoplecanhaveleptinresistance,althoughratesarehigherwhenyou’reobese.

Inflammation isat the rootofwhy skinny fat, overweight,andobesepeoplehavealteredchemistry.It’slikeabadneighborhoodforthecellsofyourbody—and excess fructose adds more violence and despair. People with minimalinflammationtendtobelean,happy,andinhormonalbalance.Womenaremore likely tobeskinny fat thanmen,becausewehave fatcells

thataremorerelentless;we’rewiredtostaychubbysowecanbefertile.Weallknowthatwearetargetedbytheculturalidealsofthinness,andthatmakessomewomenrestrictfoodexcessivelyandbecomeskinnyfat.Aswe’velearned,thisisalsodamagingtoyourmetabolicfire.In summary, wellness is more than just about ideal body weight; it’s about

achievingyourbestleanbodymassandhealth.Wheninsulinandleptinandtheirreceptorsareoptimal,youhavenormallean

bodymassandare fit.Themuscleand fatare evenlydistributed.Youare finewithshowingoffyourupperarmsandbelly.Youdon’tcowerat the thoughtofgoing to thebeachorwearingasleevelessdress.Butwhenyourreceptorsarehavingtroublemating,youcouldexperiencehealthproblems,poormetabolism,and“sickfat”—evenifyouaretechnicallyskinny.What’sagirltodo?Followmytwenty-one-dayHormoneResetsothatyoucanlosefatmassand,overtime,aimforanoptimalbodyfatrange.

THEHUNGERGAMES:HOWLEPTINMAKESYOUHUNGRY

Leptinresistancecauseshungerin twoextremesof therange:highandlow.Yourhypothalamusinyourbraininterpretsbothlowleptin(lessthan4ng/mL)andhighleptin(greaterthan10ng/mL)asanindicationofstarvationandrevsupyourappetite.Levelsofleptininyourbloodrisewithyourbodyfat.17Whenleptin ishigh,yourbrain isconvincedyou’restarving,even thoughyourbodymayhavemorethanenoughfood.Youfeelhungrybutneversatisfiedwhenyoueat.So,youkeepeatingandkeepgainingweight.Soundfamiliar?Whileleptinis playing a cruel joke on your body, insulin works against you too. Becauseinsulinblockseffectiveactionofleptininthehypothalamusofyourbrain,highinsulin begets high leptin. So, your brain believes you are starving andencouragesyou toovereat.This isanotherexampleofhownormalphysiologycanturnagainstyou.Butitdoesn’thavetobearepeatperformanceplayingoutonanendlessloop.CarefullyfollowingtheHormoneResetcanhelpbringyoubackintoastateofbalance.

YourBellyFatandYou

Obesity is a fat accumulationproblem, and the locus is your belly.Whenyouexperience a roller coaster of blood sugar extremes, and youmake toomuchinsulinandestrogen,youdepositextrafatinyourbelly,mostlydeepvisceralfat.(You also deposit subcutaneous fat, which is just beneath the skin—themainpointisthatbellyfatisworseforyou.)Notonlydoyouincreaseyourwaistsizebutyoualsodepositmorefatinsideyourorgans,suchasintheliver,pancreas,kidneys,andintestines.Remember,fatcellsmanufactureexcessiveleptin,whichfloods the brain until it short-circuits and refuses to receive the satiety signalwhenyou’refull.It’sliketheassemblylinegoneawry:yourbraincan’tkeepupwiththesupply.Fat deposits elsewhere—at your hips, buttocks, and arms—are not as

dangerous as visceral or belly fat. They don’tmake high levels of leptin andotherpotentiallyharmfulchemicals.Your visceral fat, however, is a 24/7 factory that produces toxic chemicals

calledadipokines(inflammatorymediatorsmadeinyourfatcells),whichcauseharm to your metabolism, hormone receptors, immune system, and joints. Aprotectivehormone,adiponectin,whichmanagesfat,maybeabnormallylowinobese people with certain genetic tendencies and further contributes to thedysfunctionalpatternandincreasedinflammation.

FromDr.Sara’sCaseFiles:Cathy,AgeFifty-Three•Lost17pounds,beginningintheprepphase!•Normalizedleptinto4.5ng/mL.•Raisedcortisolfromlow(6.7)tonormal(12.0).•Reducedinflammation(highsensitivityc-reactiveproteinreducedfrom2.2to1.5,andhomocysteinedroppedfrom9.7to8.7)

•“Iwouldtellmyfriendthisisadoctor-led[program]withalotofsciencebehindit.ItincreasedmyenergylevelstobetterthanI’vehadinmorethanthreeyears,andIlostverystubbornpoundsalongtheway.”

FODMAPS

Upto60percentofadultscannotdigestfructoseproperlyandgetgassyfromcertainrapidlyfermentable(gas-producing)carbohydrates,suchasthefructosein apples, apricots, cherries, mangos, nectarines, peaches, pears, andwatermelon. The problem with absorption occurs in the small intestine, andresearchers have found it extends beyond fructose to other relatedcarbohydrates. Collectively, these problem foods are known as FODMAPS,which stands for “fermentable oligosaccharides (fructans and galactans),disaccharides (lactose), monosaccharides (fructose), and polyols (such assorbitol, mannitol, and xylitol).” When these foods adversely affect you, it’scalled“FODMAPSmalabsorption.”When this happens, these carbs travel to the large intestine, where they

ferment,creategas,distendthebowel,causebloatingandpain,andmayaffectmovementof foodthroughthegut(i.e.,diarrheaorconstipation).18Oneof thereasons that many people don’t digest fructose well is that the transportmechanismacrossthebowelwallisslowandlowincapacity.Healthy individuals canabsorbabout25 to50gramsof fructose, andmost

peoplewithFODMAPsmalabsorptiondifficultycandigest less than25gramsduringameal.YoucanassessyourabilitytoabsorbFODMAPswithahydrogenbreath test.LimitingFODMAPshasbeen shown tohelpprevent gas, irritablebowel syndrome, and other functional gut disorders. People with fructosemalabsorption have altered gastrointestinal motility, a mucosal biofilm, andalteredmicrobiome.

Fruitless:TheThree-DayResetforLeptinRestrictingfructoseimprovesbothinsulinresistanceandleptinlevels.19WhileIdon’t believe in a single magic bullet, I have seen amazing results when mypatients get their leptin levels in check by eliminating fructose and increasingtheirproteinintake,especiallywithinthirtyminutesofgettingoutofbedinthemorning.Notonlydo they lose fat,normalize theirappetite,and feel relieved,theystopblamingthemselvesfortheirweightgain.Ourgoaltogetherinthisresetistonormalizeleptin.Whenleptinissignaling

normallyinyourbody,youstopgettingafeel-gooddopaminehitfromthebrainafteryou’vetakenintherightamountoffood.(Dopamineisthebrainchemicalof pleasure and satisfaction.) You put down your fork when you’re full. Butwhen you are resistant to leptin, food doesn’t stop tasting scrumptious,regardless of quantity—and that’swhymany overweight people find it nearlyimpossible to stop eating.When you reset leptin, you suppress dopamine andfood stops tasting addictively good. When you do Fruitless, you reset yourrelationshiptofood,andthatcupcakestopscallingyourname.Forlong-termfatloss,youmustflipthehungerswitch—startingnow.Justas

youneed to take a break fromwork to take a vacation, your receptors need avacationfromthewrongfoodsyou’vebeenthrowingatthem.InthefollowingFruitlessresetguide,yourfirsttaskistoupgradeyourfoodchoicessothatyouclearfructosefromyoursystem.I’mexcitedtoshowyouhow!

FRUITLESSRULES:DOTHESEEACHDAY

Togetleptinbackonyourteam,followtheserules:1.Startyourdaywithprotein.Eatproteinwithinthirtyminutesofawakening,whichreducescravingsforfructoseandothersugars.Overthecourseoftheday,consumeamoderateamountofprotein:approximately75to100gramsperday.Twoeggscontain13gramsofprotein;4ouncesofchickenbreasthas36gramsofprotein.

2.Eatyourpoundoflow-fructoseveggies.Veggiescontainlotsoffiberandgoodantioxidantsbutcanalsocontainfructose.Consumeonepoundofvegetablesperday,orabouttwocupsofvegetablesatlunchandatdinner,withanemphasisonvegetablesthatarelowinfructose.Choosevegetablesthatcontainlessthan1gramoffructoseper200-calorieserving,suchasartichokes,sauerkraut,spinach,alfalfasprouts,andpeas.Becauseofthe

fibercontent,vegetablesthatcontainlessthan5gramsoffructose(includingsweetpotatoes,broccoli,squash,andcarrots)canalsobeconsumed,aslongasyoukeepyourtotalfructoseeachdaytolessthan20grams.

3.Forgoalcohol.Inthepreviouschapters,Ioutlinedthemanyreasonstotakeabreakfromalcohol.InadditiontothereasonsI’vealreadystated,yourfavoritecocktailislikelyloadedwithfructose.Thenthere’stheliverissue.Withleptinandtheliversodelicatelyentwined,Iimploreyoutobekindtoyourliverbyeliminatingalcoholforthefulltwenty-onedaysoftheHormoneResetplan.

4.Stopsnacking.Formyleptin-resistantpatients,snackingbecomesahabitbecausetheyaredisconnectedfromtruehunger.Youhavetobreakthesnackinghabitinordertoresetyourleptin.EatthreemealsperdayfollowingtheguidelinesI’vedescribed(referagaintotheresetguidelinesinchapter2ifnecessary,page41),butdon’tsnack.Timeyourmealseveryfourtosixhours.Whenleptinisnormal—nottoohighandnottoolow—youdon’tfeelhungrybetweenmeals.

5.Eatgoodfats.Mostpeople,inordertohealtheirmetabolism,needmorehealthyfatintheirdietforoptimalhealth.Goodsourcesincludecoconutandcoconutoil,avocados,butter,nuts,andanimalfats(seepage62).

6.Avoidnightshadefruitsandvegetables.Somepeoplerespondtonightshadefruitsandvegetableswithincreasedinflammation.Nightshadescontainachemicalnamedsolanine,whichmayinterferewithenzymesinyourmuscles,leadingtopainandstiffness,andcausedigestiveproblems.Youmaybeexquisitelysensitiveandmayneverhaverealizedthatnightshadesarethesourceofyourgutproblemsandjointdiscomfort.Forthreedaysremoveallnightshades,includingpotatoes,tomatoes,eggplant,bellpeppers,andtomatillos.AvoidAmerican-grownsoy,whichhasbeenhybridizedwithpetunia,anightshade,tobepesticideresistant.

SAMPLEMENU

The next page has a suggestedmenu for resetting your leptin. For nutritionaldata,checkouttheNotessection.20

Supplements

Themostprovensupplementtohelpwiththedamagefromfructoseandtoresetleptin balance is omega-3s.21 Remember the polyunsaturated fatty acids(PUFAs) from the Meatless reset? Omega-3s reverse leptin and insulinresistance,andreductionofleptinlevelsbyupto22percenthavebeenseenwithdosesof1,000milligramsperday.22Isuggest2,000to4,000milligramsperday,andIalsorecommendthatyoudiscussthebestdosewithyourpractitioner.

CelltoSoulPractice

Cultivatingawarenessandgratitudeisamajorpartoftheweightlossstrategiesthat I teach in my integrative medicine practice, yoga workshops, and onlineprograms.Awarenessenableschoiceandsustainedhappiness,andIteachpeoplea long list of ways to break free from the ruts that have developed in theirthinking when it comes to food and behavior. I also find that awareness andgratitudearetheantidotestofoodaddiction.

Forthisreset,Irecommendaneatingmeditationthatknitstogetherawarenessandgratitudeandhelpsyouassimilatethegoodfoodyou’reeating.Here’showtodoit:1.Beforeameal,sitdownandturnyourcompleteattentiontothefoodbeforeyou.Clearawaydistractions,likethenewspaperorafavoritemagazine.(Foodaddictstendtoalsobeinformationaddicts—Ishouldknow!)

2.Inhalethearomaofyourfood,whichhelpsyourbodyproducetheenzymesneededforoptimaldigestion.Takethreeslow,deepbreathswhileholdingyourfoodbeneathyournose.Aimforaboutafive-secondinhaleandafive-secondexhale,withoutgettingtoocaughtupinthenumbers.Ifyou’refeelingstressed,itcanbehelpfultopauseforfivetotensecondsatthetop

oftheinhale.3.Closeyoureyes,andgivethanksforthehandsthatgotthefoodtoyourplate:thefarmer(hopefullyorganicandlocal,someoneyouknow!),thepeoplewhotransportedthefoodtoyou,thefolkswhoprovidedandprepareditforyou.

4.Takeyourfirstbite,andputdownyourfork.Aimtochewthirtytimes,oruntilyourfoodbecomesliquid.

5.Noticethedistincttastesofyourfood.Inhaleandexhaleagainbeforeyoutakeyournextbite.

Exercise

Studiesshowthatsomewomendroptheirleptininresponsetoexercise.23Whenyouareresettingyourleptinpathway,Irecommendthatyouburncaloriesafterdinner. Exercising after dinner allows you to burn extra calories and, ideally,enteralowerenergybalance(calorieseatenatdinnerminuscaloriesburnedafterdinner)fortheall-important,fix-my-leptinovernightfast.Womenareextremelyefficientathangingontofatatallcosts,andIbetthat

ringstrueforyou.Onestudyshowedthatoverweightmenandwomenresponddifferently to exercise on a treadmill.Men showno change in theirmetabolichormones,andwomenincreasetheirghrelin,thehormonethatraisesappetite.Whenyourmetabolismisslow,exercisedoesnotcontributemuchtoweight

loss,asdescribed in theMeatlesschapter.Youneed tosortoutyourchemistryfirstandthenexercisewillbemoreeffective.That’swhyIsuggestlesssittingasthe first strategy in theMeatless reset. If we look at the role of food versusexercise in helping you lose weight, food takes the lion’s share at 75 to 85percent, and exercise fills in the gap. It is my opinion, based on clinicalexperience, that once you heal your metabolism, exercise once again plays amorecentral role inpreventingweight regain.Nevertheless, I recommend thatyougetintothehabitofmovingyourbodydaily.Oneofmyfavoritechoicesforwomenisthebarrefitness–basedformofexercisethatblendsballet,pilates,andyoga.Thecombinationlengthensyourspine,improvesyourposture,andboostsyourmetabolism.Justrememberthatvigorousexerciseveryclosetobedtimecaninterferewith

yoursleep.At least twohoursbeforebed,goforabriskwalk,practice twentyminutes of yoga, take a quick swim, do five sun salutations, or attend a barre

fitnessclass.

TestYourself

Ifyouarecuriousaboutwhereyou’restartingwithleptin,testyourselfnearthebeginningof theFruitless reset.Additionally, I recommend testing ifyouhavelong-standingdifficultywithfatlossresistance.

Fasting leptin. Ask your doctor to measure your fasting leptin level. Anoptimallevelisbetween4and6ng/mL.Above10ng/mLishigh.ReverseT3.Reverse T3 (reverse triiodothyronine) acts a bit like it’s putting yourmetabolic system in reverse because it blocks the healthy functioning ofthyroidhormonesT3andT4.Whenyoueattoomuchofthewrongfoods—usuallyjunkfoods,processedfoods,andrefinedcarbohydrates—leptinlevelsriseandyourbrainsendsasignaltotherestofthebodytodecreasemetabolicratebyreducingthyroidhormoneproduction.Inotherwords,leptinresistanceslows down your thyroid gland. That means you don’t burn fat in yourmuscles because your basal metabolic rate is lowered. This process, calledperipheral (muscle) leptin resistance, explainswhy some overweight peoplecannotburnfatwithexercise.YouarelookingforeitherahighreverseT3oralowratiooffreeT3toreverseT3.ReverseT3shouldbeinthelowerhalfofthenormalrange.Foraratio,simplydivideyourfreeT3byyourreverseT3(using the same units), and the number should be 20 or higher if you’renormal. Ifyour ratio is lower than20,youmayhaveaproblemwithexcessreverseT3.

NotesfromHormoneResetters

“IamanavidnutritionnutandthoughtIknewalotaboutmybodyandhowto fuel it properly. I was wrong! This [program] taughtme somuch aboutmyselfandhasinstilledsomereallybeneficialhabitsthatIcanbenefitfrominthelongterm.Idon’trecallhavinglost12poundsinlessthanamonthatanytimesinceIhitthirty(I’mforty-fournow)sothatisimpressivetomeaswell.Iwouldhavebeenhappywith5poundssoconsider thisahugesuccess!”—Cynthia

“This has been such an eye-opener in somanyways.The program thatDr.

Sarahascompiledissocomprehensive,muchmorethanjustasimpledietaryadjustmentthatIhadinitiallyanticipated.I’velearnedsomuchabouthowmybodyfunctionschemicallyandorganically,what Ineedanddon’tneedeachday.Dr.Sarahaspresentedawealthofinformationinorderforparticipantstobegintolearntheoptimalpracticeswecaneachemploydailytoliveourbestlivesfromsoul tocell! Iamexcitedtocontinuemyjourneyalongthispath.Althoughtheprogramissomuchgreaterthanthestatisticsforme,Icansharethat I lost14pounds,dropped roughly20points inmy fastingblood sugar,andhavefoundabalanceformypH!”—Jackie

FinalWord

I’mexcitedforyoutogetofffructose,buildupontheMeatlessandSugarFreeresets,and resetyour leptinpathway.Weare fixingyourhungerswitch in thisreset. Within seventy-two hours, you will notice more energy, less hunger,dramaticallyfewercarbcravings,andreducedbloating.Youwillbewellonyourway toward less belly fat too! Remember, with each reset, we get closer tofiguringoutwhichhormonesarestandinginthewaybetweenyouandeffortlessweight loss. Please pay attention to themessages from your body, and recordtheminyourjournal.Thedetailswilllaterproveinvaluableasyouloseweightandkeepitoff.Beassured:yourHormoneResetiswellunderway.

CHAPTER6CaffeineFree

CORTISOLRESET:Days10to12

It’stimetospillthebeans.Coffeeisourfavoriteupper,butit’shighlyaddictiveandmay not be good for you.Ninety percent ofAmericans drink coffee, andworldwidemorethantwobillioncupsofcoffeeareconsumeddailywithsupplyanddemand increasingannually.While itmaybe themost sociallyacceptablestimulant,manypeopledon’trealizeit’sadrug.Whatyouneedtoknowisthatcoffee becomes toxic at certain levels andmay shift yourmood from alert toanxious,disruptyoursleep,andgiveyoupalpitations—whatIwoulddescribeasoverstimulation. On average, women with sleep problems drink 3.3 cups ofcaffeinated coffee, tea, or soda daily. Regular consumption of caffeinedisconnects you from natural circadian rhythms,which govern your hormonalharmony.Without these natural rhythms, your hormones misfire and you canbecomefat.That’sbecausecoffeeelevatescortisol,oneofyourbody’skeyfat-storagehormonesandtheultimatedirectorofyourinnerworld.Whencortisolistoohighortoolow,itbecomesthedarklordofyourbody.In

myexperience,whenyou’rehighlysensitivetoorslowtometabolizeit,caffeineleavesyou feeling rawand throttled.Living lifewith chronicallyhigh cortisollevels robsyouof joy, restful sleep, and control over yourweight.Caffeine isanother way that women attempt to change their state. Life is hard, and youreachforcaffeinetofeel lessexhausted,oryoureachforabarofchocolatetocopewithpainorboredom.Igetit,butnowit’stimetobreaktheviciouscycleofstress,sleeplessness,andfatiguethatkeepsmanyofusaddictedtocaffeine.Whenyoudo,youwillclearlyseehowyourinnocentcupofcoffeeiskeepingyoufat.Thetransformationtakesonlythreedays.

Self-AssessmentHow do you know if you are addicted to caffeine and/or need to reset yourcortisol?Takethefollowingself-assessmentandcheckoffanyofthefollowingbehaviorsorconditions thatapply toyounoworhaveoccurred in thepastsix

months.

Areyouoneofthe35millionAmericanwomenwhohavedifficultysleeping?

Doyoudrinkcoffeeorcaffeinatedbeveragesmostdaysoftheweek?

Doyoustrugglewithanxietyorirritability?

Doyoudrinkthreeormoreservingsofalcoholperweek?

Doyouovereatwhenstressed?

Haveyoubeentoldyouhavehighand/orlowbloodsugar?Orisyourfastingbloodglucosegreaterthan85mg/dL?

Doestheideaofquittingcoffeeseemoutrageousandleaveyoulookingforwaystoavoidgivingitup?

Doyousufferfromburnout—physicaloremotionalexhaustionfromchronicstress?

HaveyoubeentoldthatyourDHEAortestosteronelevelsarelow?

Doyousufferfromindigestion,gastroesophagealrefluxdisease(GERD),orstomachulcers?

Haveyoubeentoldyouhavethinningbones,osteopenia,orosteoporosis?

Doyouexperiencebreasttenderness,orhasacliniciantoldyouthatyouhavefibrocysticbreastchange?

Doyouhavepremenstrualsyndrome(PMS)?

Doyoufind,perhapsparadoxically,thatthemorecaffeineyoudrink,themoretiredyoufeeloncethebuzzwearsoff?

InterpretYourResults

•Ifyouhavefiveormoreofthesesymptoms,youareverylikelyaddictedtocaffeineanditisrobbingyouofenergy.

•Ifyouhavefewerthanfiveofthesesymptomsorareunsure,youmighthaveacaffeineaddiction,andIurgeyoutoremovecaffeinefromyourdietperiodically,suchasonceperquarterasoutlinedinthisprogram.

In my opinion, there are two crucial factors: whether you are geneticallyhardwired tobeslowatmetabolizingcaffeine(asIam)andwhatyoudrink inyourcoffee(i.e.,sugarand/orcream).Thetakeawayis thatIbelieveyoumustremovecoffeeifyouwanttoloseweight,reducestress,sleepbetter,livelonger,andresetyourbrokenmetabolichormones.

TrackingJoe

Let’stracethepathofyoursteamingmugofcoffee.Thecaffeinefromyourcupof joegoesdirectly fromyourstomach toyourhypothalamus,which regulateshormone levels and prods your pituitary to tell your adrenal glands to releasemore cortisol. The newly ingested caffeine can also inhibit adenosine, one ofyourbody’snaturalcalmingmechanisms.Oneservingofstrongcoffeereducesbloodflowtoyourbrainby20to30percent,1 soyoubecomeless resourcefulandmoreirritable.Ifyou’realreadystressed,you’vegotdoubletrouble.Particularlyifyouarea

high-stresstype,theelevationincortisolfromthecarbsandsugarcanraiseyourbloodpressurebyconstrictingyourbloodvessels.2Increased cortisolmay also keep you from sleeping soundly.Cortisol raises

blood glucose, whichmaymake you feel foggy, and when it drops, you feelhungry. As your body demands more glucose, the cells say, “Whoa! We’reshuttingdown.”Theresult?You’reinaviciouscycleofcaffeine,risingcortisol,andunstable

bloodsugar.Rememberinsulinresistance?That’swhenyourbodydoesn’thavethecapacitytoregulateyourinsulinlevels.Itturnsyourwaistintoamagnetforfat, and because visceral fat has four times the cortisol receptors of fatelsewhere,youkeeptakingonmorefat.

FromDr.Sara’sCaseFiles:Kim,AgeForty-Eight•Lost14pounds,4inchesoffherwaist,and2inchesoffherhips.•Nolongerdepressedorfeelinghadabouthowshelooks.•“Ibetterunderstandaboutmybodyandhormonesandhowcertainfoodscanaffecthowyoufeel.Myhormonesarefinallybacktonormalbecause

Ifeelaliveinside.Iwalkaroundwithasmileonmyfacenow.Nomoreachesandpainsinmyjointsandmuscles.Thankyouforgivingmemylifeback.Iwillcontinueonthisjourneyofgreathealthandbetterfoodchoices.Foodisnowmymedicine.”

Don’tWorryIfYou’reaCoffeeAddict

Jill,apatientofmine,feltatruephysiologicalneedforcaffeine,similartohowadiabeticneedsinsulin.Shecouldn’timaginelifewithoutcoffee.Thethoughtofremovingitfromherdailyroutinealmostcausedhertomissoutononeofthemostimportantdecisionsofherlife,whichwasdoingtheHormoneResetDiet.Inretrospect,shewasgladthatshedidn’trunscreamingfrommyofficewhenIsuggested she remove caffeine for twenty-one days. Instead, she dove in andemergeddetoxified,caffeinefree,andslimmer.Believeme,Iunderstand.I’vebeenlookinghighandlowformedicalreasons

tostayaddictedtocaffeine.ButwhenIputmydoctorhaton,Isimplyhavetoconcludefromthescienceandtheobservationsinmymedicalpracticethattherearestronglinksbetweencaffeineandweightgain,anxiety,insomnia,andmaybeevenbreastcancer.Overthepastdecadeworkingwithwomen,andinmyownlife,Ihavebecomeabelieverintheperiodicresetofcortisolwiththecompleteremovalofcaffeine.Iseetheproofinmyownflatbellyandthousandsofotherflat bellies from the twenty-one-day Hormone Reset Diet. As a recoveringcaffeineaddict,Iknowyourfirstinstinctmightbetopleadformercyregardingcaffeine and insist on being the exception to the rule. If you stand up to thatvoice,believeme:you’llbehappier,wellrested,andthinner!

Neverfear.Iwillmakethiscaffeinefreeprocesspainless,evenfun.You’llseethepositiveresultsalmostimmediately,whichwillgiveyoumotivationtokeepgoing.Let’sgetstarted!

ADVICEFORTHECAFFEINEADDICT

Ifyouarewiggingoutabouthowyoucanpossiblysurvivewithoutcaffeine,Iunderstand. I have an addictive personality. If something is worth doing, it’sworthoverdoing.Whenafriendtextedmeaboutherfavoritenewdryshampoo,IfoundmyselfapplyingsomuchIranthroughanentirebottleinoneweek.WhenIlearnedfrommyfriendDaveAspreythathismycotoxin-freecoffee,Bulletproof,was being studied by researchers at Stanford for its effect on cognitiveperformance,Iimmediatelyorderedtwentypounds.I get it. You need energy, and when there is a strong-smelling, delicious-

tastinghabitwidelyavailableeverymorning,it’shardtoresist.Letmehelpyouwithmysimple,top-secretstrategytoemployinthedaysleadinguptotheBigWean.Ideally,you’llstartweaningoffcaffeinethedayyoustartyourHormoneReset,duringMeatless.•Days1–3:Saygoodbyetoyourlastcupofcoffee.Dropyourcaffeineintakeinhalf.

•Days3–5:Greetthedaywithamugofblacktea,nomorethantwocups.•Days6–8:Switchtogreenorwhitetea,nomorethantwocupsondays6and7.Byday8,onecuponly.

•Day10:It’sherbalteafromnowon,baby—fortherestofyourHormoneReset.You’vegotthis!

When you are getting off coffee while living in a coffee-obsessed culture, Iurgeyoutokeepyoureyesontheprizeandonhowtocreategreatereasewithweightlossvianormalizedcortisol.You may be wondering if you can just switch to decaffeinated coffee. The

answer:no.Eventhoughdecafcoffeecontainssmalleramountsofcaffeine,likeregularcoffeeitalsocontainsacidsthataffectbloodsugarandcortisollevels,andithassimilareffectsoncholesterol.Decafcoffeealsoraisesbloodpressureandsympatheticnervoussystemactivity.3

Women,Stress,Overeating,andCoffee

According to the annual stress survey by the American PsychologicalAssociation,womenreporthigherstressthanmen,aremorelikelytofeel theirstressisontherise,andexperiencemoreextremestress:25percentofwomenstate theirstress isatan8orhigher(ona10-pointscale)versus16percentofmen.ManystudiesnowdocumentwhatI’veseeninmymedicaloffice:womenaremorelikelytoovereatinresponsetostresscomparedwithmen.4Overeatingcan elevate cortisol, glucose, and insulin levels; fan the fire of persistentinflammation and oxidative stress (which is like the industrial waste of yourbody and makes you feel prematurely old and toxic); and ultimately, causeweightgain.5Growing evidence suggests that these biological factors work together to

acceleratecellularagingbyshuttingdownthetelomerecaresystem(thecapsonyour chromosomes that are an indicator of how fast you are aging).6 In fact,excess cortisol can shrink the hippocampus by killing brain cells (yourhippocampusiswhereyoustorememoriesandregulateemotions).Keepinmindthat you’re already producing more cortisol as you age. Let’s not hasten theprocessbydowningacupofcoffeetorevup.Inmypractice,manywomenhavestressstuckinthe“redline”position,and

stress eating is a typical response, which leads to weight gain. Even worse,chronicstresschangesfoodpreferences.Studiesshowthatwhenyouareunderstress,youaremorelikelytoeatfoodshighinsugarorfat,orboth.High-fatandsugary foods temporarily comfort your stressed-out brain, and that’swhy youcravethem.Buttheeffectslastonlywhileeating,andinthelongterm,youareleftwithextraweightandcontinuedcravings.Chronicstressnotonlyaltersyourappetiteandthetypesoffoodsyoucrave,

but it also leads to your losing sleep, drinkingmore alcohol, and getting lessexercise. When you are sleep deprived and hungover, what do you crave?Coffee!Allofthesefactorscontributetoweightgain.Itstartedwithstressandcoffee,anditescalatestoovereatingthewrongfoodsandgainingmoreweight.So,let’skeepitsimple:dumpthecaffeine.Obesity results from chronic problems with energy balance in your body,

which isdefinitelycaused inpartbyhighstress.Scientistsdefinestressas thebehavioralandphysiologicalresponsesgeneratedinthefaceofperceivedthreat.Ingirlfriendlanguage,youpress the“on”buttonforyoursympatheticnervoussystem(thefight-or-flighthalfofyournervoussystem),whichtellsyouradrenal

glands to pump outmore adrenaline and cortisol. The systemworks well formost humans, unless you happen to be female and stuck with a prolongedstressor—suchasworkingatademandingjob,raisingafamily,orjusthavingalotonyourplate,nopunintended.Inthiscase,youmaystarttoseetheravagesofstressandhighcortisol:sugarcravings,increasedfatstorage,andultimately,stress-inducedobesity.Get agroupofgirlfriends together, and I’msureyou’llhear familiar refrains: Stressed all the time. Can’t lose weight. No time formyself.Can’t livewithoutcoffeeorwine. It alldrivesme todrink,but Iknowbetter.You aren’t alone. Chronic stress, overeating, and drinking coffee are

extremelycommonandmayleadtothetypeofmetabolicharmthatsetsyouupfor rapid fat storage and difficulty losing weight.We’re again in that viciouscycleofcaffeineandcortisol.

WHYDEEPSLEEPISGOODFORWEIGHTLOSS

Deepsleepdoesn’tjustfeelgood.Ithassolidbenefitswhenitcomestoweightloss,andIabsolutelyloveitwhenIcanloseweightduringsleep.Iadviseafewsimple rules for great sleep: eat a modest dinner three to four hours beforebedtime, turn off screens (TV, tablet, laptop) one hour before bedtime, andrefrain fromalcohol,which limitsdeepsleep. (Remember,alcoholalsohas theunfortunate property of slowing down your fat-burning mechanism.) Mostimportant,becomecaffeinefreesoyoucanfallandstayasleep.Aimforeighthoursofsleep.The irony is thatcaffeine isused tocounteract

sleepiness, yet consuming caffeine limits your subsequent sleep by disturbingyour delicate inner clock. Don’t wait to catch up on the weekend—it doesn’twork,especiallyifyou’remiddleaged!7Agoodnight’srestisalsogoodforyourwaistline.Sleep:•increasesglucosemetabolismandislinkedtobetterbloodsugarcontrol;8

•boostssecretionofgrowthhormone,which—alongwithcortisol—regulatesbellyfat;

•activatescellularrepairandmendsinjury;•normalizescortisollevelsduringtheday(andthecorollary:onebadnightofsleepraisescortisol);9and

•improvesmemory.Onestudy showed thatwomenwhosleep fivehoursor lesspernightweigh

more but eat less thanwomenwho sleep seven hours ormore.Clearly, if youwanttomasteryourweight,youmustmasteryoursleep.Exercise, relaxation techniques, bedtime rituals—all of these plus the

Hormone Reset Diet helps with insomnia. There are countless websites andmany books on sleep. One recommended to me that focuses on cognitivebehavioral therapy is Say Good Night to Insomnia by Gregg D. Jacobs, aninsomnia specialist at the Sleep Disorders Center at the University ofMassachusettsMemorialMedicalCenter.Hereareafewofhissuggestions:10

•Getoutofbedwithinahalfhourofthesametimeeachday—evenweekends—regardlessofhowmuchorlittleyouslept.

•Exercisebytakingabriskwalkaboutthreeormorehoursbeforebedtime,whichwillimproveyoursleepbycausingagreaterriseandfallinyourbodytemperature.

•Boostyourexposuretomorningsun(aroundtenA.M.)toestablishamoreconsistentcircadianrhythmandincreasemelatonin.

AboutBurnout

Burnoutoccurswhenlifedemandsandchronicstressexceedyourcoping,whichmayleadtoastateofphysicalandemotionalexhaustion.Youmaybesurprisedto learn that emotional eaters overeat in response to stress, whereas normaleaters undereat in response to stress.11 Burnout is an important precursor toemotionaleating,uncontrolledeating,andweightgain.12Weknowyoureatingpatterns affect whether you gain weight and become obese. Stressed peoplecravesugar,fat,salt,andalcohol.Whenyourlifeorworkburnsyouout,there’samuchgreaterlikelihoodofdisorderedeatinginamisguidedattempttoreversesadness, loneliness, or boredom. In order to reset normal eating, we need toaddress the root causes of burnout, which can include unrelenting stress,waywardcortisol,fatigue,dependenceoncoffee,perceivedlackofcontrol,andevenlossofself-respect.Let’ssummarize:Whenyougetstressed,cortisolrises,youovereat,youdrink

coffee, cortisol rises higher, and then you get fat. Stress makes most womenbecomehypervigilantandstrugglewithsleep.Coffee,excesscortisol,andevencortisolresistancearethemostcommonhormonalreasonsforslowmetabolism

inwomen.

TheScienceBehindCaffeineFree

Wehearallsortsofconflictinginformationaboutthebenefitsanddrawbacksofcaffeine.Youmightbewonderingjusthowharmfulyourcupofcoffeeistoyourhealth,especiallyifyou’readdictedandfeelingskepticalaboutwhyyouneedtocut itoutofyourfoodplan.I’mhere toset therecordstraightoncaffeineandweight,andsettleonceandforallwhyyoumustgiveupyourbelovedcaffeineforthenextthreedaysandfortheremainderofyourHormoneResets.Theproblemwithcaffeineisthatmostpeopleconsumetoomuch,thenshow

signs of toxicity. Howmuch is too much depends on your age, your cortisollevels, your stress resilience, and how you process caffeine. For the averageadult, toxicity occurs at 500 to 1,000 milligrams. Lower doses may causetoxicityifyoumetabolizecaffeineslowly.Furthermore,thecascadinghormonaleffects from caffeine add to stress and sugar cravings. I know that you coffeeworshippersmaytakeoffense.Let’sstartwithanobjectivelookatwherewearerightnowwithrespecttothescientificanswertothequestion“Cuppajoe—yesorno?”(Forcitations,gotowww.HormoneReset.com/bonus.)

Bottomline?Allofusbenefitfromtakingtimeofffromcaffeineandseeingwhathappens—tooursleep,weight,andenergy.

BEYONDCOFFEE

Weknowcoffeeisn’ttheonlyculpritwhenitcomestoournation’samped-upstress boosters. You can suffer from caffeine toxicity in many ways. We driveourselveshardandexpectourbodiestomeeteverydemandweheapuponthem.Butsometimesthisbackfires,particularlywhenyoureachacertainthresholdofcaffeine. Furthermore, your safe level of caffeine and your liver’s ability todetoxify you from caffeine declines with age and with liver congestion. Your

cortisollevelsnaturallyrisewithage;apersonofsixty-fivehasfarhigherlevelsof circulating cortisol than a twenty-five-year-old, and drinking caffeine maycontributetomenopausalweightgain.Whenyoudrinktoomuchcaffeine,you’rerobbingyourownbank.Thetheft

results from the high biological cost of overstimulation, excess production ofstresshormones,andultimately,depletedreservesofyouradrenalglands.Whenyou’re overweight and stressed, the scorecard favors periodic removal ofcaffeine.

CaffeineFree:TheThree-DayResetforCortisolIt’stimetostoprobbingyourbody’sbank:eliminatecaffeineandresetcortisolimmediately. Try it for the remainder of the twenty-one days.Youmight likehowyoufeelsomuchthatyoucontinue,andIstronglyurgeyoutodoso.

CAFFEINEFREERULES:DOTHESEEACHDAY

Follow these simpleyetpowerful rules to resetyour stress andcortisol levels,and remember to continue the rules you’ve already implemented from thepreviousresets:1.Eliminateallcaffeine.Thisincludescoffee,blacktea,greentea,soda,andenergydrinks.CaffeineAlternativesList:Hotwaterwithlemonandcayenne,hotwaterwithcardamom,herbalteas,mushroomteas(seeResources).

2.Continueeatingonepoundofvegetablesperday,alongwithhealthy,plant-basedfatsandproteinsandsmallservingsoflow-glycemicfruits.

3.Keepyournetcarbsbetween20and49gramsperday.

CAFFEINEAMOUNTS

When you’re overweight and highly sensitive to caffeine and cortisol, itdoesn’tmatter ifyouhavetwocupsor tencupsofcaffeine; thedrawbacksaresimilar.•Atypical8-ounce(240-milliliter)cupofinstantcoffeecontainsabout100milligramsofcaffeine—abouttwiceasmuchasacupofteaora12-ounce(360-milliliter)canorbottleofsoda.

•Oneounceofdarkchocolatecontains12milligramsofcaffeine,whichiswhyIsuggestthatyoueatnomorethanoneounceofdarkchocolate(80percentcacaoorhigher)butskipthecoffee.

SAMPLEMENU

Hereisasuggestedmenuforresettingyourcortisol.Fornutritionaldata,checkouttheNotessection.13

STAYOFFTHESAUCE

Whenyouremoveyourupper,youwon’tneedyourdowner—otherwiseknownasalcohol.Butasawomanofacertainage,Ineedaperiodicreminderofwhyit’snotagoodideatopouraglassofwineatsixP.M.Alcoholraisesyourcortisollevelandmakesyoumorestressed,notless.Sure,

there’s the little buzz at the beginning, and who doesn’t love that? But it’sanotherhijackeroftherestorativesleepyouneedtocleanupthemetabolicmessthatyou’rein.Italsoraisesbreastcancerrisk,evenatlowdosesofaslittleasthreeglassesofzinperweek.You will not be surprised to learn that alcoholics have a problem with the

stress-responseloopintheirbodies,particularlyinthehippocampus,thepartofthe brain where you perform memory organization and consolidation, plusemotionalregulation.14 Not only does the brain shrink and stop rewiring, butalso,whenyoudrinkmorethantwoservingsperday,639genesarechangedforthe worse. Why should you care about the 639 genes? They regulate vitallyimportant functions, such as the actions of the cortisol receptor (knownmoregenerally as the glucocorticoid receptor), mineral transport (such as zinc,performedbytheSLC39A10gene),andinflammation(IL1R1).Thebottomline:keepyourfatlossgoingbyresettingyourcortisol,andstay

offalcoholthroughthefulltwenty-onedaysofyourHormoneReset.Ifyouneedsome concrete ways to help you, see Ways to Wean Yourself Off Alcohol inchapter3(page65).

SIXWAYSTOHELPYOUWAKEUPINTHEMORNING

1.ChiWalking.Loseweight,strengthenyourcore,andimproveyourposture—allbeforebreakfast!CheckouttheExercisesection(page141)forinstructions.

2.Sunsalutations.There’snobetterwaytowakeupthansalutingthesun!Gotoabeginner’syogaclassorfollowtheinstructionsonmyYouTubechannel.

3.Bellowsbreathing.Thisenergizingyogicbreathingisbetterthananyupper.Inhaleandexhalefastthroughyournose,withyourmouthshut.Aimforonetothreebreathcyclespersecond,andcontinuefortentothirtyseconds.Yourbreathdurationinandoutshouldbeequivalent,butasshortaspossible,likeabellows.Don’tbeafraidtomakesomenoise.

4.Meditation.Newsflash!Meditationisn’tthesameassleepingorjustsomewoo-woowaytofocusthemind.Onthecontrary,ashortmeditationcanleaveyoufeelingenergizedandalert,andit’sakillerswapforcaffeine.Findacomfortablecross-leggedpositionandtakeafewdeepbreaths.Thenslowlystarttobreathenormally.Whenthoughtsarise,simplybringyourawarenessbacktoyourbreath.

5.Fiveminutesofbursttraining.Youdon’tneedanythingfancytogetyourmorningbloodflowing.Dotwenty-fivepush-ups,reallytakingtimewiththe“down”partofthepush-up,andpracticestayingpresentwithwhatyouseewhileyougetyourheartmoving.

6.Fiveminutesoffun-factorcardio.There’snoexcusenottodofiveminutesoffuncardioathome.BlastsomeTaylorSwift,runupanddownthestairs,anythingthatgetsyoualittlesweatywilldo.Justdon’toverdoit.

Supplements

When it comes to your caffeine-free reset, I recommend supplements thatincrease your metabolic rate safely without overstimulating your nervoussystem,asideeffectIoftenobservewithweight-reductionformulasthatcontaincaffeine. One of my favorite supplements is decaffeinated green tea extract.Here’s why: your risk versus benefit from caffeine is subject to your ownindividual tolerance, and that’s why I believe everybody benefits from takingtime off from caffeine and seeing what happens with sleep and weight loss.Green tea clearly has benefits for the majority of people based on the bestevidence, but be aware that much of the health improvements with regard toweightlossandinsulinsensitivityseemstoresultfrompolyphenols—agroupofpowerful antioxidants from tea leaves—not necessarily from caffeine.15Greentea(Camelliasinensis)containsthehighestconcentrationofpolyphenols,calledcatechins.16Themostabundant isepigallocatechin-3-gallate (EGCG),which islinked to cancer-prevention activity,17 lower blood glucose,18 reduced risk ofheart disease,19 and modest weight loss of up to 8 pounds.20 I recommendEGCGatadoseof400milligramstwiceperday.Yougetthebenefitwithoutthecaffeine.

CelltoSoulPractice

Inmycell-to-soulphilosophy,whichisinformedbyChinesemedicine,Tibetanmedicine,andayurveda,theurgeforcaffeineisanimportantsignthatthebody,mind,and/orspiritareoutofbalance.I’velearnedtogetcuriousaboutcravingsand query the deepermessage coming fromour bodies.Youmight be burnedout,needmoresocialconnectionandlove,needmoresleep,ordiscoverthatyoumaynotlikeyourworkoryourspouse.Whateveryoulearn,youaremuchmorelikely to finda sourceof trueenergywithinyourself thatdoesn’tdepleteyourbody.Youmight trya restorativeyogapose likebutterfly,agreensmoothie,acup of hot water with fresh lemon and cayenne, a good conversation with agirlfriend,orevenanadaptogenicsupplementthatbalancesthebody.Sourcesoftrueenergyprovideamoremodulatedridethatdoesn’thaveextremehighsandlows, and the result ismore-stable blood sugar, fewer sugar cravings, and nomorehormonalroller-coasterrides.Ioftenlooktootherculturestoseetheirperspectiveonstimulantslikecoffee.

In ayurveda, the five-thousand-year-old Indian system of natural healing andtraditionalmedicine,coffeeoveractivatesyourmindandtakesyoufurtherfromthegoalofbalance,whichshouldbe feltas thestillingof themind.Ayurvedatranslates as the science of life, and at the root of balanced living is optimaldigestionofnotjustphysicalnutrientsbutemotionalandspiritualfoodaswell.Whenyouareinastateofbalance,yournervoussystemandendocrinesystemperformwellwithoutstimulantsandyourenergyisconsistent.Norollercoaster.Justasustained,buoyantfeelingofenergyandoptimism,anditrestsonthekeycircadiandriverofdeepsleepeachnight.Thisiscalledthesattva,theidealstateofcalmandequilibrium.InChinesemedicine,youarebornwithafixedamountofenergy,knownas

prenatalchi,whichyoureceivedfromyourparents.Yourprenatalchicannotbesupplemented;itcanonlybeconserved.Coffeedepletesyournatalchi.Becauseof thedifficultyof givingup coffee and the importanceof resetting cortisol, Irecommend“leftnostrilbreathing,”whichmyfriendandHarvardpsychologistSharonMelnickcalls“back-to-sleep”breathing.

LeftNostrilBreathing(orBack-to-SleepBreathing)Coffeemakesyoumorereactive,meaningthatyou’relessabletohitthepausebuttonbeforeyoureact tosomeemotional trigger.Besides theweight lossyoucanexpectwhenyouquitcoffee,anotherbenefitisthatyoucanmoreeasilyshiftfrom being reactive to being proactive, which is a cardinal sign of stress

resilience,emotionalgrowth,andpsychologicalmaturity.Beingreactiveisgoodforgrimconditions,suchashuntingwildanimalsfor

sustenanceorself-defense.Butit’snotgoodforenduringrelationships,ahappymarriage, satisfying parenting, personal growth, quality of life, or—for ourpurposes—achieving and maintaining lean body mass. As my colleague RickHanson taught me, reactivity makes us “overlearn from bad experiences andunderlearn fromgoodones”:we’reTeflon for positive experiences andVelcrofor negative ones. Being reactive, or triggered emotionally like a corneredanimal,feelsbadandsidelinesyourabilitytotapintomoreadvancedemotionalresources.Itleadstoovereating,drinkingtoomuchalcohol,watchingtoomuchTV,maybe even using shopping as a balm.Most of all, reactivity limits yourbody’s repairmechanisms,which are essential to keeping you in physical andemotionalbalance.Leftnostrilbreathingcanhelpyougetahandleonyourreactivity.Doitwhen

youwakeuptooearlyorareinapotentiallyexplosivesituation.Here’showtodoit:•Coveryourrightnostrilwithyourrightthumb,andinhalethroughyourleftnostrilwhilecountingslowlytoten.

•Holdyourbreathforanothercountoften.•Moveyourrightringfingertocoveryourleftnostril,releaseyourthumbtouncoveryourrightnostril,andexhalethroughyourrightnostrilwhileslowlycountingtoten.

•Inhalethroughyourrightnostrilwhilecountingslowlytoten.•Holdyourbreathforanothercountoften.•Moveyourthumbbacktocoveryourrightnostrilandexhalethroughyourleftnostrilwhileslowlycountingtoten.

•Repeatthissequencethreetimes.

Exercise

Whenyouare resettingyourcortisolpathway,youneed toperform“adaptive”exercise so that you don’t raise your cortisol even further and fry yourhardworkingadrenalglands.Asyouknowbynow,cortisolisproducedinyouradrenals.Whenyourunaroundwithstressoverload,certainformsofexercise,particularly running and spinning, raise cortisol. I recommend ChiWalking or

jogging instead. The benefit to ChiWalking or running compared with theregularwaythatyouwalkorrunistwofold:youretainmoreenergyandpreventinjury. I’m a runner. In my twenties and thirties, I experienced several kneeinjuries,includingaconstantlytightIT(iliotibial)band.Atsomepoint,Ifeltliketheimpactmightbetoomuchonmypoorbody,andIbegantolookforwaystoavoidfurtherstress.ChiWalkingisagreatchoiceifyoufindwalkingstaleorifwalkingdoesn’tseemtohelpwithlosingweight.DannyandKatherineDreyergetthecreditforknittingtogethertheconcepts

of tai chi with walking, jogging, and running in their book ChiWalking.However,Ihavetocreditmydadformyinteresttoo,becauseIrememberseeingaChiRunningbook(alsobyDannyandKatherineDreyer) inhisstudywhileIwashomefromcollege.ChiWalking isdifferent fromregularwalkingbecauseyou use your body more efficiently and reduce impact. The magic is in theengagementofyourcoremusclesandthechangeinthefootstrike.21Here’saprimeronhowtodoit:1.Placeyourfeettogether,distributingyourweightevenly.Wiggleyourtoes,gentlybendyourknees,andimagineatriangleofyourweightspreadevenlybetweenyourbigtoe,littletoe,andheel.

2.Alignyourspine.Putyourhandonyourheartandlengthenthroughyourcrown,toreduceswayback(commonforwomen,whichcauseslowbackpain).

3.Keepyourchinlevelwiththeground.Looktothehorizon,andallowtheinformationthatcomesinthroughyoureyestoenergizeyou.Relaxyoureyemuscles,andrelaxyourbody.

4.Relaxyourshoulders.Yourshouldersarenotearrings—theydonotbelongupnearyourhead,inthevicinityofyourearlobes.Letyourarmsswingfromyourshoulders,backandforth,likeyou’rerubbingavolleyballinfrontofyouatbellylevel.

5.Engageyourdantien.Yes,Iknowit’saweird,newterm,butjustfocusonthis:yourdantieniswhereyourlifeforceiscentered.It’sinanimportantplace:threefingerbreadthsbelowyournavelandtwoinchesdeepintoyourcore.Pullyourenergyintoyourbody,concentratingatthatspot,andfocusit.

6.Placeallyourweightontooneleg(thislegbecomesyouryang).Liftthefootofyourotherleg,whichisnowemptyofweight(thislegbecomesyour

yin),andmoveyourfootforwardtotakeanaturalstep.Transferyourweightfromyourfrontfoottoyourbackfoot,untilallyourweightisonthebackfoot.Liftthetoesofyourfrontfootandturnitonyourheeluntilthetoespointoutwardata45-degreeangle,thenplaceyourfrontfootbackonthefloorandshiftweighttoyourfrontfoot.Pickupyourbackfootandmoveittowardyourfrontfoot.YouarenowChiWalking,sister!

7.Leanforwardattheanklestowalkfaster.

AFTERTHREEDAYS:WHAT’SNEXT?

Afteryoucompleteyour threedaysof resettingcortisolbygoingcaffeine free,it’s time to focuson thebiggerproject of resetting your inner clock to lock inyourimprovedmetabolism.Studiesshowtheconnectionbetweenaninnerclockgonehaywireandgettingfat.22What’sthebestwaytoresetyourinnerclock?•Getatleasttwentyminutesofbrightsunlighteachmorning.Thishelpsyoumakemoremelatonin,whichisanotherinnerclockregulator,alongwithcortisol.

•Makebedtimedarkerbyremovingfromyourbedroomallexteriorlight,alarmclocks,toys,andotherelectronicswithLEDlights.Thelightsuppressesyourpinealgland(theendocrineglandinthemiddleofyourbrainthatsecretesmelatonin).

•Takeyourvitamins.Melatoninismadeinyourbodyfromserotonin,andyoucanmakemorewiththehelpofalittlevitaminB6andvitaminC.Aimfor50to100milligramsperdayofvitaminB6and1,000to2,000milligramsperdayofvitaminC.

•Activelyhitthe“pause”buttononstressbymakingitahabiteverydaytofeelandexpressgratitudeoranyotherpositiveemotion.IhaveafavoriteapponmyiPhonecalledInnerBalancethathelpsmedothis,orIsharealong,lingeringhugwithsomeoneIlove.Weknowthathugsraiseoxytocin,thehormoneoflove,bonding,andsocialconnection,andit’syourbestallyagainstchronicstress.

After you complete the seventy-two-hour Caffeine Free reset, I urge you tostayoffcaffeinefortherestofthetwenty-one-dayHormoneReset.Manyofmyclientsfindthatweightlossandmaintenanceareeasierwithoutthebatteryacid.

TestYourself

There are two tests that I recommend in the Caffeine Free reset: heart ratevariabilityanddiurnalcortisol.

Heartratevariability(HRV),whichisatthecoreofresearchconductedbytheInstitute of HeartMath, is a measure of the naturally occurring beat-to-beatchangesinheartrate/heartrhythms.Itservesasacriticalmethodforgauginghumanhealthandstress resiliency.YoucanmeasureHRVwithyour iPhone(usingtheappIjustmentioned,GPSfortheSoul,whichcanbedownloadedforfree,orInnerBalance,whichrequiresasensorforyourearlobetomeasureyour HRV) or use HeartMath’s handheld heart monitor, the emWave.HeartMathmethodologyisbasedonthefactthatthetimebetweeneachbeatof your heart varies according to emotional arousal. Loss of variability is asignof inneremotionalstressandwaningadaptivesuppleness,aswellasofpossibleheartdisease.

Diurnalcortisol.Weproducedifferentamountsofcortisolatdifferentpointsthroughout the day; ideally, it’s a gentle downward slope with the highestamount produced in the morning and then a slowly decreasing amountbecausethatsetsupthebestcircadianrhythmforenergyduringthedayandsleep at night.While you can get a single blood test in themorning to testyourcortisol,thediurnaltestisquiteusefulbecauseitindicatesyourcortisollevel at fourpoints throughout theday, between sixA.M. and tenP.M., ratherthanbasingyourfindingsononesnapshot.(Youcantestyourcortisollevelsyourself using the labs listed in Resources.)With more information on thepatternofyourcortisollevels,you’llknowthebestoptionfortreatment—i.e.,ifyourcortisolistoohighatnight,youneedmethodstowinddownandloweryourcortisol,andifyourcortisolistoolowinthemorning,youmayneedtodomorestimulatingexercise,suchasjoggingoradanceclass.

NotesfromHormoneResetters

“I used to enjoy swimming and I haven’t done it in over a year. For somereasonIgravitatedback to it thisweek….It’s likenaturalcaffeine.Nothingwakesyouuplikejumpingintoacoldpool!Italsojustfeelsverymeditative,nurturing,andgentleonmybody.”—Holly

“Ihavebeenignoringmycoworkers’resistancetomygivingupcoffee.We’reacoffee-fueledorg,andIthinkmychoiceisathreattosomefolks.Ijustkeepsaying,‘Itfeelsrightformerightnow.I’mnotsurewhatI’lldolong-term.’Stickingtomyguns!”—Ashley

“I wasn’t too excited to get rid of my coffee and wine … but wow, I’velearnedsomuchandfeelgood.Andthebonus: losing20pounds.Yup,20!”—Renee

“Iamoffcaffeineandsleepingbetter,wakingupfeelingrestedwithout thatfeeling of ‘I need coffee.’ This REAL energy is so much better than anycaffeinefix!Ihavenothadanysugaranddon’tevenwantit!Iamworkingonnosnackingbetweenmeals,whichhasbeenkindofhardsinceIdon’treallyeatlargemealswhenIdoeat.Ihavelostseveralpounds,andIjustfeelhappyinside!”—Vivian

FinalWord

Ihavefoundthatfeelingchronicallystressedisoneofthegreatestobstaclestoweight loss.Yetmostofmypatientsfeelchronicallystressed.Nowonder theyhavetroublelosingweight!Learninghowtode-stressiscrucialtoreachingyourweight-lossgoalsandbeingabletodumpthecaffeine.Stressisintheeyeofthebeholder.Youmightthinkstressisbasedonexternal

factors,butit’syourinternalresponsetotheexternalstressorsthatmattersmost.Thegoodnewsisthatthisinsidejobcreatesanexcitingopportunitytonavigateyourresponsetoexternalfactors—thatis,yourinternallandscapeisunderyourcontrol.I know a woman who has learned a mantra from a teacher informed by

ChristianandEasterntraditions:Igiveupmydesireforesteemandaffection,forpowerandcontrol,forsecurityandsurvival.Now,that’slettinggooftheneedtoreacttoyouremotionalbuttons.We all have stressors we can’t control. But you are creating the emotional

distress that accompanies chronic stress.Women are wired to take on others’needs.But Iwantyou to focuson activelyde-stressingbynot just gettingoffcaffeinebutalsoowningyourroleinstress,establishingboundariesonwhatyoucanreasonablyaccomplishwithinyourcurrentbandwidth,andapplyingprovenstrategies to improveyoursleepandreduceyourstress load.Detoxifyingyour

foodanddrinkwon’thavethefullimpactifyoucontinuetokeepyourmindandspirittoxicwithyourthoughtsandemotions.Weallneedtoaddressthemental,emotional, and psychological toxins in addition to meat, sugar, and caffeine.Gettingoffcoffeeisabigstep,butyoualsoneedtomakeapointeachdaytode-stressandresetyourcortisollevels.Yourbodywillrewardyoubyrepairingyourmetabolism and losing stubborn fat. I can feel your commitment!And if thatcommitmentwanes,act“asif”andIpromiseitwillbecomeahabit.Amen!

CHAPTER7GrainFree

THYROIDRESET:Days13to15

I have an important announcement to make, so kindly pay attention.Nearlyevery personwho struggleswithweight has an issuewith grains, particularlythose thatcontaingluten.Whenyourgoal isgetting lean, eatinggrains is likethrowing gas on a fire; it’s an explosive combination that may thwart yourweight-lossgoals.Mostgrainshaveafairlyhigh-glycemicindex,meaningthatafteronetotwo

hours,yourbloodsugarsurges.Unfortunately,foodsthatspikeyourbloodsugararechemicallyaddictive.Theyspurinflammationinyourbodyandkeepyouinadownwardspiralofcravingandagrowingwaistline.Grainsarelowinnutrientdensity comparedwith plants or animals. Grains domore thanmake you fat:there’s a newly discovered link between grains and your hormone levels ofleptin, thyroid, and insulin.So,what todo?My recommendation is to removegrainsanddelightintheeffectsoverthethree-dayGrainFreereset.

Self-AssessmentIflifewithoutbreadseemslikealifenotworthliving,takeadeepbreath.Yourfirststepistocompletethefollowingself-assessmenttodeterminetheextentofyourgrain-relatedissues.Doyouhaveorhaveyouexperiencedin thepastsixmonths…

Recurringabdominalbloatingand/orpain?Frequentorsmellygas?Foodpoisoning?(Foodpoisoningputsyouatgreaterriskofproblemswithgluten.)Constipationordiarrhea?Diagnosisofirritableboweldiseaseoracidreflux(GERD)?

Afirst-orsecond-degreerelativewithceliacdisease?

Anxiety,depression,and/orschizophrenia?

Migrainesorotherheadaches?

Unexplainedweightgain?Difficultylosingweight?

Shortstature?Asachild,didyouhavelowbirthweight(i.e.,lessthan5pounds)?Attentiondeficit?Autism?

Jointpainoraches?Bonepain?

Brainfog?Chronicfatigue?

Hairloss?Chroniceczemaoracne?Unexplainedskinrashes?

Vitaminand/ormineraldeficiencies?Iron-deficientanemia?

Unexplainedinfertility?Menstrualdisorders?Repeatedmiscarriages(threeormore)?

□A loss of balance and coordination?Difficultywalking orwalkingwith awidegait?

Restlesslegssyndrome?

Thyroidantibodies,alsoknownasautoimmunethyroiditisorHashimoto’sdisease,oranotherautoimmunecondition?

InterpretYourResults

•Ifyouhavefiveormoreofthesesymptoms,youverylikelyhaveaproblemwithgrains,particularlygluten.Youhavethehallmarksymptomsthatshowinflammatory,allergic,digestive,autoimmune,mood,orcognitiveproblems.Gograinfreeandconsideraskingyourdoctorforablood(serum)testofyourresponsetogluten(seetheTestYourselfsection,page169).

•Ifyouhavefewerthanfiveofthesesymptomsorareunsure,youmighthaveaproblemwithgrains,andIurgeyoutoperformthethree-dayGrainFreereset.

MeetGena

Gena LeeNolin, a star of the 1990s hit TV series Baywatch, seemed like thepictureofperfecthealthatforty-one.Withbronzeskin,shiningeyes,andakillerbod,shewasthewomanweallwantedtobe.Butinternallyshesuffered.Over a short period of time, she developed a baffling array of symptoms:

exhaustion, brain fog, bloating, depression, and hair loss. When she gotpregnant,hersymptomsworsened.Soon,shedevelopedalife-threateningheartcondition (due to a thyroid issue that was misdiagnosed), which requiredmedicationswithmanyserious sideeffects.And then therewas theweight shesimplycouldn’tlose.Aftereachofherpregnancies,ittookHerculeaneffortstofitintoherskimpyredbathingsuit.Genaateperfectlyandexercisedhardwithatrainernearlyeveryday—andherweightwouldbarelybudge.Like millions of American women, Gena was struggling with undiagnosed

thyroid disease. Thyroid problems leavewomen feelinganythingbut beautiful.After they describe their debilitating symptoms, they often find themselvesstigmatizedby friends, family, anddoctors, and they blame themselves for notbeingable toget theiract together.Genawas finallydiagnosedbyoneastutedoctorashavingautoimmunethyroiditis,adiseaseinwhichthethyroidglandisattackedby thebody’sowncells.Approximately90percentofAmericanswithlowthyroidfunctionhaveautoimmunethyroiditis,whichmeansthatoneineveryonethousandpeopleareaffected.ButmanypeoplehaveexperiencessimilartoGena’s; it tooktenyearsforhertoget thecorrectdiagnosis,andshewas toldmorethanfiftytimesbydoctorsthattherewasnothingwrong.Genaisn’talone.After finally receiving the correct diagnosis in 2009, Gena went on an

aggressive campaign to heal her body. She kicked grains to the curb and hasbeengluten free formore thanthreeyears.Shebeganthyroidmedication.Andwithin seventy-two hours, Gena was a new woman. “I was almost symptomfree,” she told me in amazement. When she fixed her low thyroid functionthrough cutting out grains and augmenting her thyroid hormone levels, Genalost weight and felt great, and life became a walk on the beach—and shepublishedasuperbbookabout it,calledBeautiful InsideandOut:ConqueringThyroidDiseasewithaHealthy,Happy,“ThyroidSexy”Life.1IwassoinspiredbyGena’spowerfulstoryandherhappyending,Ievenwrotetheforewordtoherbook!CheckoutGena’sawesomewebsite,www.officialgenaleenolin.com,whereshe

answersquestionsandoffersanauthenticconversationbetweenwomenaroundtheworld,andconferencecallswithtopdoctors.Genatrulyfoundthegraceofhormonalresetandisapplyinghernewfoundvitalitytospreadtheword!

TheScienceBehindGrainFree

It’simportanttorecognizewhybothglutenandgrainscanbebadforyourgut—andyourweight-lossefforts.Gluten isaprotein found insomegrains,butnotall.Ifyouloveyourcarbs,thereareplentyofhealthynongrainalternatives,suchassweetpotatoes,yams,andplantains.Grainsarelikethebullyontheplayground,pretendingtobeyourfriendbut

eventually causing you to be miserable instead. I should know: when I wentgrainfreeseveralyearsago,Iflippedtheswitchonfatstorageandlostweight.Herearethetoptenscaryfactsaboutgrains:1.Grainscankeepyouaddictedtotheveryfoodsthatarecausingtheworstdamagebymakingyouhungryformore.Undertheseconditions,it’snowonderyouarehavingproblemslosingweight.

2.Grains(yes,evengluten-freeones)causebloodsugarspikesthatleadtoyourbodydepositingmorefat,usuallyatyourwaist.Thesecarbsenteryourbloodstreamtooquickly,intheformofglucose,causingyourbloodsugartospike,followedbyaninsulinsurge,whichleadstobiologicaladdiction.ThisisthepatternthatislinkednotjusttogettingfatbutalsotothedevelopmentofdiabetesandevenAlzheimer’sdisease.2Grains,bread,andpotatoesarethemostpositivelycorrelatedfoodswhenitcomestohowmuchafoodraisesyourbloodsugar.3

3.Inonestudyof117,366menandwomenagedfortytoseventy-four,eatingmorerefinedgrainspredictedan80percentincreasedriskofheartdisease.4IntheUnitedStates,80percentofgrainsareconsumedintheformofrefinedflour.

4.Menandwomenresponddifferentlytorefinedgrainswhenitcomestometabolicsyndrome(theconstellationofsymptomsthatsignalabrokenmetabolism,includingathickwaist,abnormalcholesterol,highbloodpressure,and/orproblemswithbloodglucose).Menareatgreaterriskformetabolicsyndromewhentheyeatahigherproportionofcarbohydratesintheirdiet,butwomenareatriskformetabolicsyndromebasedsolelyontheirintakeofrefinedgrains,includingriceandpasta.

5.Morecarbsmayreduceyourfertility,evenifyou’reotherwiseahealthywoman.5Theworstoffendersarehigh-glycemic-indexfoods,suchascoldbreakfastcereals,whiterice,andpotatoes.

6.InaHarvardstudyofeighty-threethousandwomen,anintakecombinationoflowercarbohydrates,higherproteins,andhigherfatswasnotlinkedtoriskofheartdisease;infact,vegetablesourcesoffatandproteinweretiedtoamoderatelyreducedrisk.Ahigherglycemicloadinthesamestudywasassociatedwitha90percentgreaterriskofheartdisease.6

7.Refinedgrainsarelinkedtoweightgaininwomen.7Examplesincludewhiterice,pasta,pastries,doughnuts,andanythingwithwhiteflour,includingcookiesandcake.

8.Twentyyearsago,weweretoldtoeatmoregrainsandcutthefat.Sincethen,thediagnosisofdiabeteshastripled,accordingtotheCentersforDiseaseControlandPrevention.8

9.Toxinsfrommold,calledmycotoxins,arefoundinwheatandothergrains.Theymakeyoufatandcranky.Inonestudy,65percentofcerealscontainedatleastonemycotoxin.9

10.Grainscontainpotentiallyharmfulanti-nutrientsbeyondgluten,including

•Agglutinins,atypeoflectinthatmaycauseleakygut,dysbiosis(overgrowthofbadbacteriainthegut),andinflammation;

•Phytates(orphyticacid)thatcancauseleakygutandreducetheabsorptionofcertainminerals(calcium,iron,magnesium,potassium,andzinc),whichmayleadtomineraldeficiency;and

•Digestiveenzymeinhibitors,whichmaycauseleakygutanddysbiosisandstimulatetheimmunesystem(alsofoundindairy,legumes,nuts,andseeds).

Thesolutiontothesedirefacts?Gograinfree!Seehowyoufeelwhenyoucutoutthegrainsinthenextstepofyourfoodrehab.

ModifiedPaleo

How could it be that modern grains are linked to blood sugar problems andgettingfat?It turnsout that thegrainscommonintheStandardAmericanDiet(SAD)cameintothepictureforhumansrelativelyrecently.Longbeforegrains,we ate vegetables, seeds, nuts, andwild game.OurPaleolithic ancestorswereadapted to a diet high in fiber, clean (and anti-inflammatory) proteins, andphytonutrients. So, it makes sense that many of us haven’t adapted to eating

grains.That’swherethePaleodietcomesin.Thisdietissupposedtomimicthefood

ofourcavewomanancestors. It includes fresh fruitsandvegetables,meat, andseafood,while eliminatingwhole grains. Its stance on grains?That they don’tprovideadequatenutritionalsupport,andourbodiesweren’tdesignedtodigestthem. Paleo makes a lot of sense to me, but I highly recommend somemodifications forwomen.Although I agreewith the consensus to cut out thegrains,womenmustbecarefulwithcarbrestriction.Cuttingoutallcarbsonavery low carb or ketogenic diet may lead to thyroid problems, mood issues,adrenal dysfunction, and heart complications. For that reason, I designed theHormoneResetDiet toeliminate thegrainsbutnotcutyourcarbsso low thatyou’rebingeingorotherwisehavingyourbestintentionsbackfire.Overall,thePaleodiethelpsmostmenandsomewomengetlean.So,letme

sharetheimportanttweaksproventomakePaleoworkforyou.10

•Ifyou’retryingtoloseweight,focusonyourpoundperdayofvegetablesandyou’llgetthecarbsyouneed.

•Eatcarbs,suchasthebelovedroastedsweetpotato,atnighttwiceperweek.•MakesuretogetyourvitaminD,11becausemostofusaredeficientanditboostsmetabolism.ThePaleodietworksawholelotbetterwithsunlight(toimproveyourcircadianrhythm)andaddedvitaminD—Irecommend2,000IU(internationalunits)perday.

YOURTASTEBUDSARETURNINGOVER

Iwanttohonoryouforalltheeffortyou’veputintoyourHormoneResetuptothispoint,andyou’remorethanhalfwaythere!Thegoodnewsisthatitgetseasierstartingnow,andonereasonisthatyouarelosingyourtasteforthefoodsthat harm yourmetabolism. Here are a few startling and hopeful facts aboutyourtastebuds,whichiswhereyousensethenutrientsthatyoueat:12

•Yourebuildnewtastebudsonceeverytwoweeks,soaftergoinggrainfreeyouwillhaveawholenewset!

•Yourtastebudsusereceptorsforthefollowingtastes:salty,sour,bitter,sweet,andumami.(If“umami”isanewword,keepinmindthattheJapanesedefineitasa“pleasantsavorytaste”thatisdistinctfrom“salty.”)

•Eachtastebudcontainsapproximatelyfiftytoonehundredtastecells.•Youhavethreethousandtotenthousandtastebudsinyourmouth,onthetongue,palate,andesophagus.

•Manywomenareinthehabitofeatingsweetfoods.Becauseyourtastebudsarereseteverytwoweeks,youwillfindthatthefoodsthatserveyoubestwillstarttotastebetter.YoumaynoticeduringtheGrainFreeresetthatsteamedbroccoliandspinachtasteyummierthantheydidonDay1.

•Advancesfromgenomicmedicinehavetaughtusthatmuchoftasteisgeneticallydetermined.Forinstance,youmayinheritthetasteofincreasedbitternessfromaparent(thegeneiscalledTAS2R38),andeverytimeyoueatcruciferousvegetables,suchasbroccoliorcabbageorBrusselssprouts,orsomeotherfoods,includingsoyproductsanddarkchocolate,youfindtheytastebitterandyoudonotenjoythesefoods.Neverfear!Wehavemanyotherlessbitter,nonstarchyvegetablesforyoutochoosefrom,includingasparagus,bellpepper,carrots,squash,andzucchini.

TheTruthAboutGluten

Wecan’thaveaconversationaboutgrainswithouttalkingaboutgluten,whichisin so many of our favorite products. The word “gluten” is actually the Latinword for“glue”; it is theprotein found inwheat,barley,and rye thatprovideselasticitytobakedgoods,suchasbread,cereal,andpizza.The problem is that gluten may make you fat. When ingested, gluten can

sound an alarm in your gut and brain, trigger immune overreaction, increaseappetite,andhookyouintoovereating.Itcanpunchholesinthewallofthegutlining, leading tobloating, creatinganachingbelly, andcausingyour immunesystemtomalfunction.Evenasmallamountcancausediscomfort.Afterstayingoffglutenandlosing

weight,Itriedonesliceofbread.ImmediatelyIbecamebloatedandcouldn’tzipmycutejeans.WhilegluteniswidelyconsumedintheWesternworld,here’stherub:itturns

out thatgluten isquitedifficult todigest for themajorityofpeople.Youneedspecialenzymestobreakitdown.Someexpertsbelievethatupto80percentofthe population lacks sufficient enzymes needed to break down and assimilategluten. It’s like trying toeatawholeonion—it’sa loteasier toconsumewhenyouchoptheonionintosmallerpieces,thewayenzymeschopyourgluteninto

smaller pieces that your body can handle more efficiently. When the glutenproteinsarenotsufficientlychoppeddowntosize,theypermeatetheunderlyingimmunetissueofthegutandleadtooverstimulationoftheimmunesystem.Thatmeans your immune system can backfire and actuallymake you sick, such aswithautoimmuneconditionslikeHashimoto’sdisease.In fact, several of the most serious health conditions we face, including

diabetes,thyroiddisease,andevenautism(plusaboutfifty-twootherdiseases),may be linked to gluten consumption. The consensus among scientists is thatgluten-containing grains are amistake of evolution—that is, gluten creates aperfectstormoftheconditionsneededforhumandisease.13When you eat refined carbohydrates, gluten causes blood sugar to spike.

People who go on a gluten-free diet are thereby avoiding the refined wheatproductsthatcausetheirbloodsugartospikeandthendrop,whichmayaccountforthehealthbenefitsexperiencedbythosewhogoglutenfree.14I’m inawewhen I considerhowmuchworkourgutdoes forus, andoften

without theappreciationandunderstanding that it rightfullydeserves.Didyouknowthat60percentofyourimmunesystemisdirectlybelowasinglelayerofcells in your small intestine (that’s the connector between your stomach andlarge intestine)?Thatsingle layerofcellsprotectingusfromtheoutsideworldmakes us quite vulnerable. It’s the true reason that gluten wrecks the gut soeasily. Imagine if the windows of your home were made of aluminum foilinsteadof sturdyglass.During a storm, you’d feel pretty insecure.Over time,your“window”wouldprobablystartlookingprettyhaggard.Therain,wind,andcoldairwouldinevitablystarttocomein.It’sthesamewithyourgut.Youneedto takegoodcareof itandprotect it fromtheelements,andyouwillbemuchsaferinthelongrun.Unfortunately, gluten is ubiquitous. Look no further than your local café

counter,whichglistenswithmoistpastries,mouthwateringmuffins,andbreadybreakfastsandwiches.Thesetreatsmayseemlikearewardforyourhardwork,but for someofus theyare really theboobyprize.You’ll findgluten inmanyprepared products too. It isn’t found only in processed foods but in cosmeticsandhouseholdproductsaswell.15Glutenhasbecomethedietaryvillainofthedecade,andthebacklashhasled

to an astounding growth of gluten-free breads, muffins, and desserts—all ofwhichIconsidertobegluten-freejunkfood.Infact,themarketforgluten-freefoods is a $6.3 billion industry and growing, up 33 percent since 2009.16Companiesaretoutingtheirgluten-freeproducts,evenwhentheyneverhadany

gluten tobeginwith!Thepracticehasbecomesowidespread thatTraderJoe’spokedfunatitbyofferinggluten-freegreetingcards.

TheGlutenSensitivitySpectrum

Theexpertsagreethatthereisaspectrumofproblemswithglutenrangingfromnosymptomsatoneextreme to full-blownceliacdiseaseat theotherextreme.(Celiacdisease is anautoimmune reaction togluten ingeneticallypredisposedindividualswhereby ingestionofglutendamages the small intestine.)Manyofusmayexistinthegrayareainbetween,withmildtomoderateandsometimesvaguesymptoms,includingincreasedappetiteandthedreaded“wheatbelly,”theincreaseinfataroundyourbelly(seeWheatBelly:ABalancedLook,page160).WhatI’veobservedoverthepasttwodecadesisthatmostpeopleseemtobe

sensitive to gluten; it’s simply amatter ofwhen this sensitivity rears its uglyhead. It’s time to free yourself from the tyrannyof gluten. I highly encourageyoutochoosehealthbyeliminatingglutenfromyourdiet.Ifyouhaveahunchthatyoumightbesensitivetoglutenandyou’vebeendismissedordisregardedbyyourdoctor,youaren’talone.Standardlaboratorytestingoftenmissesthisalltoocommondiagnosis, and it takes anaverageof tenyears toget anaccurateone.Everypersonfitsintooneoffourcategories:1.Youhaveceliacdiseaseandglutencausesanimmuneoverreaction.Yougetbloatedandgassy.Ormaybeyougetconstipated,developarash,orfeelanxious,depressed,orjustplaintired.Approximately1percentoftheU.S.populationhasceliacdisease,butmanyareundiagnosedandmanyexpertsbelieveprevalenceishigher.

2.Youhavenonceliacglutensensitivity,whichismoreofanintolerancebutsharesseveralpropertieswithceliacdisease.Someresearchsaysupto7percentofthepopulationsuffersfromit.Youeatglutenandfeelareactioninyourgutthatmayrangefromgurglingtodiarrheaorswellingintheintestines.Therearesymptomsoutsidetheguttoo:perhapsyoufeelasocialandineffective.17

3.Youdon’thaveeitherceliacdiseaseornonceliacglutensensitivity,butyouareoneofthegrowingnumberofpeoplewhobenefitfromagluten-freediet,18probablybecauseyoulacktheenzymesneededtoprocesswheatproperly,asmanypeopledo.Yoursymptomsaremild,butwhenyoueat

gluten,youhavebloatingandweightgain,gas,orothersignsofindigestion.4.Youhavenoreactiontoglutenanddofineeatingit(asfarasyouknow;sometimesthereactioncanbesilent).Ihaven’tmetmanyofthesepeopleintheUnitedStates,butImetafewinFrance,wherethewheatismorelikewhatmygreat-grandmotherate.

Which one is your response to gluten? Based on my clinical experience, Iimagineyoufitintooneofthefirstthreecategoriesandneedtogoglutenfreetoseewhat’strueforyou.Glutenproblemsused tobe thoughtofasanallergy,butnowweknow that

there’s an evolving andbroad arrayof negative immune reactions to the toxicfamilyofglutenproteinsfoundinwheat,rye,barley,andtheirderivatives.Becausesomanypeoplefitalongthebroadspectrumofadversereactionsto

gluten, theWorldHealthOrganizationhas recommendedscreening thegeneralpopulation.Iinterprettheiradvicetomeanthatyoushouldremoveallglutenandnoticethebenefits,andthenchallengeyourselfbyaddingglutenbackintoyourfoodplan,inaprocesscalledelimination/provocation.Ifyou’restrugglingwithweight and bloating, the chances are you’ll get lean and feel more energeticduringtheeliminationphase.

WHEATBELLY:ABALANCEDLOOK

Losethewheat,losetheweight.

–WILLIAMDAVIS,M.D.,WHEATBELLY

“Wheatbelly,”atermpopularizedbyDr.WilliamDavisinhisbookbythesametitle,describestheincreaseinvisceralfatthatgetsplunkeddowninyour

midsectionandhowit’slinkedtoglutenconsumption.

Myopinionisthatthistheoryhassomevalidity.Whilewedon’tyethavesolidevidenceshowingthateveryonelosesweightwhentheyremovegluten,Ibelievethatmany people develop leaky gut, food intolerances, and fat-loss resistancefrom eating gluten. Gluten is like a “gateway drug” to obesity. Many of mypatientsstrugglingwithweighttryhardtoeathealthyfood,suchaswheatbread.Buttheydon’trealizethattheglutentheyareeatingisactuallypunchingholesintheir gut. Further, many women, particularly after age forty, suffer from an

intolerancetoallgrains,andglutenisparticularlybadnewswhenitcomestogettinglean.YetDr.WilliamDavis’sbook,whichproposeseliminatingwheat/gluten from

yourdiet,isnotwithoutcontroversy.Somepeoplepointtothefactthatthefiberfound in wheat is an essential source of nutrients and promotes growth ofbeneficial bacteria.19 Others say that people who eliminate wheat and glutenloseweightsimplybecausetheyareeatingless.20Thejuryisstillout.Iliketogobyyoursymptoms.Ifyoustopeatingglutenforseventy-twohoursandyoufeelbetter,thisiswonderfulinformationtohave.

FromDr.Sara’sCaseFiles:Glenda,AgeSeventy-One•Lost19poundsontheHormoneResetDiet.•Glendahastype2diabetes.Fastingbloodsugarswere159onthestartday.Afterprogramcompletion:82mg/dL!

•Herhardestchallengewasgivingupgrains.Shecravedsandwiches.•“IwentintothisprogramreluctantandkindofdoubtingifI’dseeanyresults.Ihavedonealotofdietsinmylifetime,andthisisthefirstprogramwhereI’veeverlostsignificantbellyfat.IneverthoughtIwouldseemybloodsugardowntotwodigits.Iknowthatmydoctorisgoingtobeshockedandimpressed.Iwouldliketomaintainmyresultsandloseevenmorebellyfat.I’msogratefulforwhatI’veachievedthusfar.”

JUSTSAYNOTOCEREAL

Itseemssoharmless.Morningsarehectic,andit’ssimpletobreakoutaboxofcereal, feed it to thekids,andrunout thedoor.Butwhat is thecostof thisconvenience?Althoughit’sanintegralpartofAmericanculture,cerealisn’tthefriendthatitmightseem;infact,cerealhasbeenlinkedtonutrientdeficiencies,broken digestion, and autoimmune diseases, and don’t forget they containopioids,whichmakethemaddictive.21Cerealdoesn’thavetheproteinyouneedandisoftenpackedwithsugar.Itmakesyoumoreacidicandstressed.I’mnotaloneinmyassessmentof this favoritemorningmeal:arecentstudyproposedthat cereal could be an environmental factor contributing to “diseases ofaffluence,” like diabetes and obesity, because the human leptin system is notadaptedtoacereal-baseddiet.22

Forbreakfast,go forsomething thatwillhelpyou feelenergized throughoutthe day. Scrambled eggs with spinach, a smoothie with protein powder andgreens,ornon-GMtofuscrambledwithveggies.Ifyoumusthavesometimeakintocereal,trytherecipeforporridgefoundonpage269.

TheViciousCycleofGrains,Gluten,andThyroid

Whenitcomestograins,theymayincreaseyourriskofthyroidproblemssuchasautoimmunity,accordingtoDr.DatisKharrazian,chiropractorandauthorofWhyDoIStillHaveThyroidSymptoms?Whileit’swellestablishedthatglutensensitivity and celiac disease are more common in people with Hashimoto’sdisease,Dr.Kharrazianupstheantebysuggestingthatfolkswithslowthyroidfunctionshouldgoglutenfree.Theproblemmaybeacaseofmistakenidentity:theprotein ingluten resembles thatof thyroid tissue.Whenglutencrosses thegutbarrier,theimmunesystempreparesforattack,andthyroidtissuegetscaughtin the battle. In one careful study of four hundred patients with autoimmunethyroiditis,6percentofthemhadantibodiesintheirbloodtogliadin,theproteinfoundingluten.23What’sthesafestbet?Stayoffthegrainsandgiveyourthyroidabreak.

GrainFree:TheThree-DayResetforThyroid

Ifyou’vehadsymptomsforawhile,orevenifyourgrainintolerancehaslonggoneundiagnosed,thisresetcouldbejustwhatyouneedtojump-startawholenewway of eating that supports, instead of breaks down, your belly’s health.Youmightfeelsogoodthatyoustayoffgrainsafterthetwenty-onedaysoftheHormone Reset, depending on how much damage grains have inflicted uponyou.Dietarystressfromcertainfoods,suchasgrains,isamajorcauseofweight-

lossresistance,wreakinginternalhavoconyourbesteffortsatlong-termfatloss.Removing grains for seventy-two hours helps shed the pounds and providedramatic improvements in gut, pancreas, brain, and thyroid function, and itresetsyour insulin levels.Thispowerful three-day reset couldbeexactlywhatyouneedtogiveyourorgansacleanbillofhealth.

GRAINFREERULES:DOTHESEEACHDAY

Stockyourpantrywithenoughfoodsthatdon’tcontaingraintosustainyouforatleastthreedays.Fortunately,it’smucheasierthanitusedtobetenortwentyyearsagotofindthegrain-freefoodsthatyouneed.Here’swhattodowhengoinggrainfree,andremembertocontinuetherules

you’vealreadyimplementedfromthepreviousresets:1.Avoidallgrains,includingflour(evengluten-free).StayawayfromthethreePsthatcauseAmericansthemostinflammation:pizza,pasta,andpastries.Whatspecificallytoavoid:

•Bread,cereal,orotherfoodmadewithanygrains(evengluten-free).

•Wheat,rye,barley,oat,corn,durum,millet,rice,spelt,oranytypeofgrainfloursoringredientsandbyproductsmadefromthosegrains.

•Processedfoodscontaininggrains,wheat,glutenderivatives,orthickeners.Thesefoodsincludehotdogs,luncheonmeats,mustard,pickles,icecream,saladdressings,cannedsoups,driedsoupmixes,nondairycreamers,processedcheeses,creamsauces,beer,spices,andhundredsofothercommonfoods.Studylabelstoavoidchemicals.

•Gluten-freecarbohydrates.Don’ttradegluten-filledrefinedcarbohydratesforgluten-freerefinedcarbohydrates.Studiesshowthatrefinedcarbohydrates,whethertheycontainglutenornot,increaseyourproductionofinsulin,whichblocksyourabilitytoburnfat.Limityourcarbohydratessoyoucanreduceinsulinlevelsandpermitgreaterfatburning.

•Artificialseasoningsandflavors.Thefoodindustrykeepstheseingredientssupersecret,soit’shardtoknowsometimesexactlywhatcontainsgluten.Youshouldbesuspicious.Lookforingredientslike“seasoning,”“flavoring,”“naturalflavoring,”“hydrolyzedvegetableprotein,”“maltodextrin,”and“modifiedfoodstarch,”whichcouldbederivedfromwheatandcontaingluten.

2.Eatonepoundofhigh-fibervegetablesperday.Forwomen,Irecommendthreetofourcupsofleafygreenssuchaskale,broccoli,andlettuce.Approximatelyhalfshouldbelightlycookedandhalfshouldberaw,asinsalads.Thiswillbeyourmainsourceofslowcarbohydrates.Theyareslowcarbsbecausetheydon’traiseyourinsulinleveland,asaresult,don’tmakeyoustorefat.

3.Limityournetcarbs—that’stotalcarbohydratesingramsminusfiberingrams—becausethosearethecarbohydratesthatraiseyourinsulinlevelsandmakeyoumorelikelytostorefat.Womenwhoneedtoloseweightshouldaimfor20to49netcarbsperday(seeNetCarbohydrateThresholds,page81).Theideallimitonnetcarbsdependsonyourgeneticsandcurrentmetabolism;youwillbeabletoaddmorenetcarbsafterDay21(seechapter11,whereIrecommend50to99netcarbsperdayformaintenanceofyourweight).You’llknowthebestcarbthresholdforyouwhenyouarelosingweight(ormaintainingyourhealthyweight)orlosingfatandyoudon’tsufferfromcarbcravings,plusyourenergylevelishigh.Listentoyourbody.Theamountofcarbsyoucaneatishighlyvariable.

4.Eatcleanproteins,suchasseafood,organicpoultry,andeggs—approximately8to12ouncesperday(about80–110grams).Iftheydon’tmakeyoubloatedandmiserable,eatonehalf-cupperdayoffreshorcookedbeans.

5.Eatonlylimitedfreshfruits:avocado,olives,andcoconut.Avoidfruitjuicesanddriedfruits.

SWAPSFORGRAINS

•Coconutwraps—theseyummyalternativestocarb-filledtortillasaremadefromcoconutmeatandwater.

•Romainelettuceinsteadofbreadorbuns•Coconutflour•Bakedsweetpotatoes•Kelpnoodles•Ifyou’relookingforasalty,crunchyexperience,tryroastedseaweed.It’sarichsourceofiodineandreadilyavailableatlocalsupermarketsandhealthfoodstores.Ieatitwhentherestofmyfamilyisdivingintothepotatochipsorwheat-basedcrackers.

•Flaxseedanddehydratedvegetablecrackers

SAMPLEMENU

Hereisasuggestedmenuforresettingyourthyroid,insulin,andleptinbygoinggrainfree.Fornutritionaldata,checkouttheNotessection.24

Supplements

Now that you’re determined to go grain free and unlock your metabolism,vitaminDmay kill two birdswith one stone. The first bird: it boosts thyroidfunction,creatingawelcomingenvironmentforyoutoloseweight.Thesecondbird:itislinkedtobetterbloodglucoseregulation.25Thishelpswithbloodsugarspikesandkeepsthelidonovereating.Irecommendadoseof2,000to4,000IUperday.

CelltoSoulPractice

Eliminatinggrainscanbedifficultinaworldbrimmingwithbread,cookies,andotheryummybakedgoods. It’s easy tobedrawn to these foodswhenyouare

feeling low, tired,orevenhappy. (Imean,whohasn’t rewardedherselfwithacookie?) However, I’m convinced that when you see how good you feel byeliminatinggrains,youwill bemotivated to stickwith it. It also firesupyourintention and behaviors to do a ritual of release. This can be a powerful andsubtlewaytoaffirmyourcommitment,releaseyourdesireforrefinedcarbs,andstartyourresetontherightfoot.Lookatgoinggrainfreeasanopportunitytoletgoofthingsinyourlifethat

aren’tservingyou.Isthatmorningmuffinmakingyoufeelenergizedandjoyfulthroughouttheday?Ithinknot.Iliketodoaspiritualritualoflettinggothatisparticularlysuitedtothisreset.Usethisone,orchooseotherobjectsandplacesthatmightspeaktoyou:Gotoabodyofwaterwithapieceofbread.Standattheedgeofthewaterfor

a fewminutes, reflecting onwhat youwant to release into the water. Slowlybreak pieces off the bread (warning: overt symbolism alert!) and imagineyourself, with each piece, letting go of things that don’t serve you anymore.Watchthebreadfloataway.Observehowyoufeel.Lighter?Relieved?Joyful?There is no single way to let go. You might try this variation of the

fisherman’sprayerasyoulearntoletgoandyieldtotheuniverse:“DearLord,begoodtome.Theseaissowide,andmyboatissosmall.”

Exercise

Weneedtobustsomeseriousbellyfatinthisseventy-two-hourreset.Yourmainenemywithfatlossisthemetabolicallyactivebrewknowncollectivelyasyourvisceralfat,locatedinyourabdomen.Itworksagainstyourgoaltoloseweightand fit into your skinny jeans because it is the epicenter of the inflammationwe’vebeendiscussing.Ifyoursolution ishitting the treadmill24/7, thinkagain.Thevaryingviews

onthistopicmightsurpriseyou.Somebelievethataerobicexercisemightnotbeeffectiveatreducingthisfat,26whileotherfolksbelieveexercise isessential.27Personally,I’mnotthatimpressedwiththepowerofexercisetogetmeintomyjeans.Most research shows that exercise is only about 4 to 20 percent of thestorywhenitcomestofatloss.Wealsoknowthatlessismore.That’swhyIgotinspiredbyGretchenReynolds’sscientific7-MinuteWorkout,28andIdecidedtomodifyitformyselfandotherwomenwhoshouldn’tbedoingsquats(oneword:hemorrhoids!). It’s shortandsweetyetprovidesyouwithagreatway togetahigh-intensity workout. Research shows that it can have similar, if not better,

effectsthanalongerworkout.What’snottolove?The 7-Minute scientific workout is now available in the original and an

advancedversion,bothonlineandinafreeapp.29Justskipthesquatandreplaceitwithanotherplankorwallsit.

TestYourself

Areyouwonderingifyouneedtoreassessyourrelationshipwithgrains?Thereare a fewways to test yourself: by eliminating grains in this reset and seeingwhathappenswhenyouaddthembackintoyourdiet(forreintroducinggrains,seechapter10),bytestingyourbloodforanimmunereaction,orbytestingyourgenes(usuallywithasalivatest).Ifyou’reinterestedintestingyourblood,talktoyourdoctoraboutmeasuring

your antibodies against the proteins found in gluten. The two best tests that IrecommendaretheCyrexandtheALCAT.

YOGABREATHINGFORYOURTHYROID

Boost your body and spirit with a simple exercise that yogis have done formillennia, the chin lock, also known in Sanskrit transliteration as JalandharaBandha.Thisisthoughttostimulatethethyroid,whilethebreathingalsocalmsandcentersyourmind.Start in a comfortable cross-legged position, breathing in and out through

yournose.Onan inhalation,holdyourbreathandloweryourchinso that it’s“locked” in (or toward) that little indented space in your neck. Hold for tensecondsandthen,whileyou’restillholdingyourbreath,raiseyourhead.Slowlyexhale through your nose. Breathe normally for a few breaths. Repeat thesequencefourmoretimes,restinginbetweeneachrepetition.

NotesfromHormoneResetters

“I lost 18 pounds. I feel better than I have inmonths and have been sleepingbetterthanIhaveinyears.Ihadnoideathatfoodcouldbemyculpritinmakingmefeelsobad.”—Donna“I really liked the very subtle approach to removing foods from your daily

habits. I found that as I got used to not having a certain food, itwas time to

remove another, never really feeling like Iwas goingwithout. Iwas about 60poundsoverweight,andIlost20duringthisdetox.Iamplanningoncontinuingforalittlewhilelonger,justtosolidifymynewfoodcode,whichistoeatfresh,raw, and nonprocessed, [and] also to limit alcohol, caffeine, and red meat. Icouldn’tbehappierwiththisprocessandmyresults.”—Craig“MyhusbandandIcouldn’tfigureoutwhythePaleodietthatworkedsowell

forhimwasnotagoodfitforme.Igainedweight,andmyhormonesgotalloutofwhack,whileheturnedintoCaptainAmerica.OnedayheheardaninterviewwithDr.SaraGottfriedononeofhisfavoritepodcastsandsharedwithmetheimpressiveworkshehadbeendoinghelpingwomencure theirhormonewoes.Her[HormoneReset]wastheanswer.IttookmeexactlywhereIneededtogoandhasempoweredmetostayontrackandkeepimprovingmyhealthlongaftertheendof theprogram. I lost2 inchesof scaryabdominal fat frommywaist,restoredmy sleep, reducedanxiety, andgaineda tonof resources, confidence,andsomebeautifuldailyrituals.”—Melanie

FinalWord

GoodluckwiththeGrainFreereset.Noonecantellyouhowitwillmakeyoufeel.Giveyourselfthegiftofcuriosityandsacredself-experimentation.Withallthetalkingheadsdiscussingtheprosandconsofgrains,findoutwhatistrueforyou,yourbody,andthebathroomscale.Afterthreedays,takeafewmomentsofquiettimetoreflectonhowyoufeelemotionallyandphysically.Putyourhandonyourbelly,feelthewarmthofyourhandsendingahealingvibetoyourlong-sufferinggut,andtakeintheloveandhealing.It’sapowerfulretoolingforyourbody,andIoftenseeamazingresultsinjustthreedays.

CHAPTER8DairyFree

GROWTHHORMONERESET:Days16to18

Thereisagoodreasonyouaren’tgettingthin,despiteyourskinnylattes,nonfatcottagecheese,andnonfatfro-yos.Theseitemsthatyouthinkwillleadtoweightlossmightactuallybepromotingweightgain.Despiteyourbestintentions,yourdailydairycouldbemakingyoufat.That’s because dairy is one of the top foods that contribute to excess

inflammation, a state that causes you to gain weight and become resistant tolosing it. Remember that inflammation is your body’s emergency responsesystem,anormalpartofwhatyourbodydoes.Whenyourbodyisfunctioningproperly, inflammation should stop after seventy-two hours. But whenprolonged,it’saproblemthatIcall“biochemistrygonewrong.”Theimpactofinflammation cannot be overstated. It’s amajor contributor to obesity, amongmanyotherdiseases.Byeliminatingthisirritanttotheimmunesystem,youwillbeamazedathow

quickly you’ll get results. In addition to seeing a reduction in symptoms likefatigue,irritablebowel,anxiety,andeventightjeans,you’llloseweightasyourbody’s inflammation subsides and your misfiring hormones go back intobalance. I was stunned to learn that when I added one serving of dairy, aftercuttingitoutfortwoweeks,Igained3poundsovernight—probablybecausemygutbecameinflamedandbloated,andIretainedfluid.WiththeDairyFreethree-dayreset,youmaybeabletodetermineifdairyis

what’sholdingyoubackfromreachingyouridealweight.

Self-AssessmentDoyouhaveorhaveyouexperiencedinthepastsixmonths…

Aswellingofthelips,tongue,face,throat,ormouth?

Agurglingbellyafterahunkofcheeseorbowloficecream?

Bloatingoranirritablebowel?

Thefeelingthatamealwithoutcheeseisamealnotworthhaving?

Diarrheaorconstipationaftermake-your-own-sundaenight?

Anaddictiontoamilk-basedtreat,suchasalatteorFrappuccino?

Astuffyorrunnynose,wateryoritchyeyes,coughing,sneezing,orwheezingafteringestinganafternoonyogurt?

Frequentskinreactions,suchasarash,itchybumpsorhives,orredskin?

Anunsettlingfeelinglikeyouareaddictedtoyourfavoritecheeses?Ahabitofbeinggluedtothecheesestationatparties?

Atendencytowardsinusitis(sinusinfection),butyouhaveneverfiguredoutwhy?

Amemoryofhavingarashinreactiontocow’smilkasababy,butyourmomtoldyouthatyououtgrewitasyougotolder?

Anaphylaxis—asuddenandsevereallergicreactionduringwhichyoucanhavetroublebreathing,talking,orswallowingduetoswelling?

InterpretYourResults

•Ifyouhavefiveormoreofthesesymptoms,youareverylikelyintolerantoforallergictodairy.Theinflammationcausedbydairymightbeyourroadblocktothesizeyouwanttobe.Pleasereadthischaptersoyoucanreduceoreliminateyoursymptomsandloseweight.Youmayalsowanttoconsidergettingyourselftested,asdescribedlaterinthischapter(page191).

•Ifyouhavefewerthanfiveofthesesymptomsorareunsure,Irecommendfollowingthisresetandseeinghowyourbodyreactstothreedayswithoutdairy.

FromDr.Sara’sCaseFiles:Gina,AgeFifty•Lost14pounds.•Hardesttogiveupwerebreadandcheese.•“IhavebeenoverweightmyentirelifeandknowIamaSTRESSEATER.Iwasabletolose14pounds,andIrealizedforthefirsttimehowempoweredIfelt.Ineverfelthungry,whichmadetheprocesseasyforme.Ididn’tputalotofthoughtintothe‘Ican’tdothis’;ratherItookitdaybydayandwatchedthepoundsdropoff.Itgavemethetoolstolookatmydietinawholenewway.My14-year-oldsonsaidtome:‘Mom,Iamgoingtochoosetoeathealthy.Youhavebeenaninspirationtome.’Thatwasthebestgiftofall.”

TheScienceBehindDairyFree

Humans’loveaffairwithdairystartsatbirth.Amother’sbreastmilkisclearlyknownasthehealthiestformoffoodforherchild.We’redesignedforhumanbreastmilk,butcow’smilk?Thejuryisstillout.In

fact,humansaretheonlymammalsthatdrinkmilkasadults.Timetorethinkit?Most people—approximately 75 percent, including most people of African,Native American, and Asian descent—can’t make lactase, the enzyme thatbreaksdowndairy,astheygetolderandthereforecan’ttoleratedairy.NorthernEuropeansfaresomewhatbetterandaremore likely tokeepmaking lactaseastheyage.The bottom line is that dairy (along with gluten) is one of most common

hidden food sensitivities.Dairy sensitivity is the result of long-termyet subtleviolence against your gut. Maybe you took antibiotics for acne as a kid, orperhapsyoutakeibuprofenforanagginginjury.Quitefeasibly,stresshasbeenyourconstantcompanion.Ormaybeyouliketogolfandhavebeenexposedtoendocrine-disruptingpesticidesonthegolfcourse.Thesesmallinsultsadduptocreate leaky gut. This syndromemakes food particles, such as the proteins indairy,triggeranalarmintheimmunesystemofyourgut.Nowyouhaveafoodsensitivityand low-gradebutpathological inflammation—and itcanmakeyoufat,insulinresistant,congested,tired,foggy,depressed,asthmatic,andcranky.If you think you are the only one cursedwith a future devoid of ice cream

sundaes and cheese plates, think again. Dairy allergies, reduced enzymes to

breakdownlactose(themainsugarinmilk),andsensitivitiesareontherise.1Asyoucanseeinthefigureontheoppositepage,halfofadultswhoaresensitivetoglutenarealsosensitivetodairy!

DairyCausesInflammationinSusceptiblePeople

Inflammationisyourbody’snaturaldefensesystem:whenbadguysinvade,yourwhitebloodcellskickintogearandsendchemicalscalledcytokinestoprotectyou.Butwhen inflammation shifts into overdrive and gets imbalanced, it canbecomethecauseofmanyotherdiseases,includingcancer,diabetes,dementia,and (as I’vealreadymentioned)obesity.Any inflammation lasting longer thanseventy-twohoursisaproblemandwillstarttopoisonyouandyourhealth.

Unfortunately,womenaremorevulnerabletoinflammationthanmen,soweneed to be even more careful—that is, women of all ages have more robustimmuneresponsestoinvaders(bugs,vaccines,andfood)thanmen,whichleadsto higher rates inwomen of autoimmunity, thyroid issues, infections, arthritis,

oralhealthproblems,andotherconditions.2Thereasonsarenotfullyunderstoodbut may be linked to our lower levels of testosterone and higher levels ofestrogen.3AsAnnWigmore,author,holistichealthadvocate,andnutritionist,says,“The

foodyoueatcanbeeitherthesafestandmostpowerfulformofmedicineortheslowestformofpoison.”Inflammationispoisonwhenitdoesn’tresolve,likeasmoldering fire in your gut that makes you leaky, bloated, and gassy, and itcauses trouble when you want to lose weight. Fortunately, it doesn’t alwaysrequire a lengthy doctor visit to reclaim your health and weight; it just takeskickinginflammationtothecurbbychangingwhatyouputonyourfork.WithmyDairyFreereset,youaregivingyourselfthechancetoputoutthatfireandstartanew.

YOURACIDICSUPERHIGHWAY:WISEADVICEFROMKRISCARR

Oneof thekeyreasonswe’reinflamed, feeloff,andcan’t loseweight is thatwedriveeverydayon theacid superhighway.What’s themajorcontributor toyourhighacidlevel?Dairy.Fastenyourseatbelts,becauseI’vegotgoodnews:you can fix that problem very easily by creating a proper pH, which reflectsacid–alkalinebalanceinyourownbody.Here’stherundown:ThepHscalerunsfrom0to14.NeutralpHis7.ApH

greaterthan7isalkaline,whileapHlowerthan7isacidic.“Anunderstandingof how to keep your blood in an alkaline range is important for maintaininggoodhealth,”saysKrisCarr,NewYorkTimesbestsellingauthorofCrazySexyKitchen.KrisworkswithalargecommunityofravingfanstobalancetheirpHlevelsforoptimumhealthandharmony.(Youcanfindherathttp://kriscarr.com.)Yourbodydoesn’tjustmagicallyfindpHbalance;itworksextremelyhardto

create it so that your biochemistry works optimally. When you make poorlifestylechoicesorareburdenedbytoxins,yourbodyhastoworkevenharder.Forgoodhealth,yourbodyneedstobeslightlyalkaline.CarrexplainsthattheStandardAmericanDiet,which includescoffee,dairy,sugar, fried foods,soda,artificialsweeteners,and simple carbs, sabotages your chanceat pHbalance.“Mostfolksarebathingtheircellsinanacidbathbymakingpoorchoicesthreeormoretimesperday,”explainsKris.“Amenulikethiskeepsthebodyinpanicmode all day, every day.” This takes a toll on the body, especially on thedigestive system, liver, and kidneys. “Inflammation, allergies, arthritis, skin

problems, mood disorders, depression, constipation, bowel issues, stress(physicalandmental),andchronicdiseaselovethisdiet,”shesays.Kris’srecommendation?Banishanacidicdietthatishighinanimalproducts

(dairy included), processed carbs, refined sugar, booze, cigarettes, and coffee.Replace thiswith amore alkaline diet, consistingof leafy greens,wheatgrass,veggies,sprouts,avocados,greensmoothies,andsoupstofloodyourbodywithchlorophyll,enzymes,vitamins,minerals,andoxygen.“Lookatyourplate.Peekinyourglass,”saysCarr.“Whatdirectionareyoumovingin?Burger,fries,dietcola,muffin,candybar?Acidbath!Greendrinks,salads,sprouts,wheatgrass?Alkalinesuperdisco!Yourgoal is tomakeenergydeposits insteadofconstantwithdrawals.”4Enoughsaid.BelikeKrisanddumpthedairy.YourpHwillthankyou.

TheCaseAgainstCasein

If you feel burpy, belchy, or bloated after you eat dairy, you may have asensitivitytocasein,aproteininmilk.Caseinisaleadingcauseofinflammationamongmyclientswhoareoverweightorobese.Withthisprotein,wehaveyetanothercaseofmistakenidentity.Remember theproblemofglutenandhowitpunchesholes inyourgut (the leakygut)andhowyour immunesystemfightsbackwithitsweaponofchoice,theantibody?It’sthesamesadstoryherewithdairy. Your sensitivity to dairy occurs when your immune system falselyidentifies the dairy protein as harmful and inappropriately fires off allergicantibodiesforprotection.This interactiontriggersacascadeofbodychemicalsthat set off the fire throughout your body and make you hang on to weight.Thesechemicalsincludehistamine,whichcausessymptomsthatmayinclude•aswellingofthelips,mouth,tongue,face,orthroat;•skinreactions,suchashives,arash,orred,itchyskin;or•astuffyorrunnynose,sinusitis,sneezing,itchyeyes,coughing,orwheezing.

The most serious reaction to a milk allergy can involve anaphylaxis, apotentially life-threatening reaction that can occur rapidly. Food allergies(including casein inmilk) are believed to be the leading cause of anaphylaxisoutside the hospital setting. People who have asthma in addition to a seriousfoodallergytoaprotein,suchascasein,areatgreaterriskforworseoutcomesiftheysufferanexposureanddevelopananaphylacticreaction.Symptomssuchas

swelling inside your mouth, chest pain, hives, or difficulty breathing withinminutes of consuming a milk product may mean you are experiencing ananaphylactic reactionandneedemergencymedicalattention.Mostofuswon’texperience this scary phenomenon.But someof uswill just feel bad, fat, andbloatedaftereatingdairy.

BeWaryofWhey

RememberLittleMissMuffet,eatinghercurdsandwhey?Everwonderwhattheheck thatwheystuffwas?Whey is the“serum”ofmilk—the liquid remainingaftermilkhasbeencurdledandstrained.It’susedtomakeprocessedfoods,suchas bread, crackers, and pastry, as well as cheeses, such as ricotta. In moderntimes, LittleMissMuffet has to be careful not to eat toomuchwhey, or shemightgetrenamedLittleMissMuffinTop.Whilewheyintolerancemaynotbeassevereascasein,it’sstillcommon.Ifmilkgivesyouthesnifflesandagurglingtummy,itmightnotbeduetothe

casein. You may have a whey allergy or sensitivity, another type of immuneoverreaction caused by dairy. In the Western diet, dairy protein consists ofmostly casein and approximately 20 percent whey. Some folks experiencedouble troubleandareallergic tobothcaseinandwhey.Overall,wheyproteinleadstofewerallergiesthancasein.Butforthosewhohaveareactiontomilk,wheymaybethesecretculpritbecauseitisoftendriedintoapowderandaddedtofoodsandsupplementsthatyouwouldn’texpecttocontaindairy.Canyoubeallergictocaseinbutnotwhey,orviceversa?Yes.Thesymptoms

of both allergies are similar. I find that some ofmy patients, especially thosewho’vebeendrinking smoothiesmadewithwheyprotein powder for awhile,develop a whey allergy. How do you know? The two Rs: remove and thenreintroduce. For oneweek, stop eating anythingwithwhey in the ingredients.Seehowyoufeel.Forthesecondweek,stopeatingalldairy.Seehowyoufeelandcomparethatfeelingwiththefirstweek.Thisisagreatwaytocultivateyourbodyawareness!

ALineonLactoseIntolerance

Anotherpotential reasonyoumayhavesymptomswhenyouconsumedairy islactose intolerance. You may have friends who drink Lactaid milk or takeenzymes before eating a dairy product. That’s because they are lactose

intolerant,whichmeanstheylacksufficientenzymestodigestthemainsugarinmilk,calledlactose.A lactose intolerance is usually milder than a casein or whey intolerance,

which as we’ve learned can cause hives and difficulty breathing in its mostsevereform.Still,it’samajornuisance:whenyoucan’tfullydigestthelactoseindairyproducts,yougetacivilwarinyoursmallintestine.Thebattlefieldinyour belly often appears later in life, with symptoms including gurgling,bloating,discomfort,gas,diarrhea,orgastroesophagealreflux(GERD).Howdoyouknowifyou’vegotit?Askyourhealthprofessionalforoneofthefollowingtests:5

Hydrogenbreathtest.Thepreferredwaytotestforlactoseintolerance,thistestisbasedonthemeasurementofhowmuchhydrogenyouexhaleafterbreathingintoaballoon-likecontainer.

Lactose tolerance test. This test examines your gut’s reaction to a liquidthatcontainshighlevelsoflactose.Twohoursafterdrinkingtheliquidwithlactose,abloodtestmeasurestheamountofglucoseinyourbloodstream.If your glucose level doesn’t rise, it means your body isn’t properlydigestingthelactose-richdrink.

Stoolaciditytest.Whenbabiesorchildrencan’tdothetwoprevioustests,theacidity in thestoolcanbemeasuredas fecalpH.Whenyouconsumedairy, fermentation of undigested lactose produces acids that can bedetectedinastoolsample.Asdescribedearlierinthischapter,dairyisacidforming,andwhenyoucannotdigestlactose,youcreateevenmoreacidity(measuredaslowpH).

By now, youwon’t be surprised to learn that there is a genetic tendency tohavelactoseintolerance.Unfortunately,adairyintolerance—whetherit’scasein,whey,orlactose—maymeanthatyouareatriskforotherhealthproblemstoo.Drinking your beloved milk may increase your chance of diabetes, althoughdebatecontinues.6Andresearchshowsthatacow’smilkallergyincreasesyourriskofmentalhealthproblems,likeschizophrenia.7So,ifyoudosufferfromamilkallergy,beawareofthesecorrelationsandpayattentiontochangesinyourhealth.

THEMILKMYTH

Mostofuswereraisedtothinkthatmilkisrequiredforstrongbones.In2005,theU.S.DepartmentofAgriculturetoldustodrinkthreeservingsoflow-fatmilkeach day—mostly because milk provides calcium, potassium, and vitamin D(which is added to milk). The rationale is that milk will help reduce bonefracturesandbloodpressure.We’ve all seen the commercials: it does a body good, right?Maybe not. A

growingnumberofexpertsbelievethatmilkisatopallergen,thecauseofmanysymptoms, suchasconstipation, sinusitis, rashes,bloating,and irritablebowelsyndrome.GiventhenumberofpeopleIseeinmypracticewhoareintoleranttodairy,I

agreewithaprofessoratHarvardSchoolofPublicHealth,WalterWillett,M.D.,Ph.D.,who calls themilk recommendation a“step in thewrongdirection.” Itturnsoutthatthere’sverylittlesciencetoprovemilkconsumptionreducesyourriskofbonefractures.Luckily,youdon’tneedtodrinkmilktohavestrongbones.Alternativesourcesofcalciumincludesalmon,sardines,turnipgreens,almonds,kale,bokchoy,broccoli,spinach,andsweetpotatoes.Ifyouareindeedintolerant tocasein,whey,or lactose,don’tworry.Despite

the convincing commercials from the industry, a panel of experts found thatdairyisnotessentialtoahealthydiet.8

TheAddictiveSideofDairy

Didafriendeverhave to literallypullyouawayfromthefrozenyogurtshop?Whenthecheeseplatecomesatdinner,doyouelbowothersoutofthewayandmake a beeline for it? There is a reason you feel “addicted” to your favoritedairytreats.Itturnsoutthattheycontain“casomorphins,”proteinfragmentsthatcomefromthedigestionof themilkproteincasein.Acousinofmorphineandheroin,casomorphinsareopioidsthatkeepyouaddicted.Casomorphinsarelikecrack,whichiswhysomanyofushaveanaddictiontocheeseorlattesorcreaminourcoffee.Withitsdrug-likeeffects,nowonderdairyisconstipating,justlikeopiatepainkillers.Overall,dairyislowinfiberandslowsdowndigestion.It’sgoodtohavethisinformationsoyoucanunderstandyouremotionaland

physicalrelationshiptodairyfoods.Itcanbetemptingtoturntoyouraddictive

foodswhenyou’refeelingunderpressure,down,orjustplainbored.Whilefoodcan be soothing, it’s important to remember that it’s not a salve for stress.Interestingly,morethan90percentofyourbody’sgeneticexpression—inotherwords,howthoselovelygenesplayoutormanifestforyou—isdeterminedbywhatyoueat.Youconsumemorethanonetonoffoodperyear,sothisisaton(literallyandfiguratively)ofinformationforyourgenes.How do you want to influence your genes? Feed them morphine-like

substances or kale?9 By choosing to eliminate dairy from your diet, even forseventy-twohours,youcouldbedoingyourbodyawonderful service toclearyouraddictionsandbeginwithacleanslate.

TheLinkBetweenDairyandGrowthHormone

Youdidn’tthinkI’dstoptalkingabouthormones,didyou?Let’sgettotheeffectof dairy on your hormones. It turns out that conventional dairy raises growthhormoneandinsulin.Andgrowthhormone,alongwithcortisol,determineshowmuch fat you deposit on your belly.10 Like cortisol, insulin, and all the otherhormones of metabolism, growth hormone should be in the neutral zone foroptimalfunctioning:nottoohighandnottoolow.The problem is that synthetic growth hormone, known as “bovine

somatotropin,”hasbeenon themarket since1994and is injected into about athird of the nation’s ninemillion dairy cows.11When injectedonce every twoweeks,thehormonecanincreaseacow’smilkoutputby10to15percent.12Youdon’tneed tobea scientist to figureout that if cowsare injectedwithgrowthhormonetofattenthemandyoueattheirproducts,youmayalsobeaffected.Avoiddairybeginningwiththisthree-dayresetandfortheremainderofyour

HormoneReset,andifyoupassthereentrytest(chapter10),buyorganicdairyfromcowswithoutgrowthhormone.Theillustrationbelowpresentsabalancedlookatthepros,cons,andunsettled

scienceofdairy.Forcitations,gotowww.HormoneReset.com/bonus.

DairyFree:TheThree-DayResetforGrowthHormoneYou’ve now had a chance to see how good you feel after the three-dayeliminationsofconventionalmeat,sugar,fruit,caffeine,andgrain.Nowit’stimeto heal further from going dairy free. In only three days you can reduceinflammation,resetyourgrowthhormoneandinsulinbalanced,anddetermineifdairyismakingitimpossibletoloseweight.Remember that youwant tokeepyour eyeson theprize—getting lean for thelong term. You now have the finish line in sight! Only six more days to gobefore you begin to add back one challenge food at a time, to track yourbiologicalresponsetoit.IntheDairyFreereset,you’llbeabletoswapoutyourfavoriteswithcreamy

but nondairy choices.My hunch is that with some creativity, youwon’t evenmissyourmilkycompanions.

DAIRYFREERULES:DOTHESEEACHDAY

Whenyou eliminate dairy, you’llmakemore room for alkaline-forming foodsfilled with fiber, minerals, and iron. Remember to continue the rules you’vealreadyimplementedfromthepreviousresets.1.Avoidmilk,cheese,butter,kefir,andyogurt.2.Makesureyouaregettingenoughproteinintheformofcrustaceans,cold-waterfish,grass-fedbeef,pasturedeggs,seeds,andmaybebeans(iftheydon’tcauseweightgain).

3.Eatlotsoffiberandfreshvegetablestofillyouup.Continuetoaimforonepoundofvegetablesperday,orevenmore.

4.Drink“milk”—justnotfromananimal(seeMilkAlternativesonpage187).

5.Substituteconventionalbutterwithpasturedghee,whichhasthemilksolidsremovedandiscaseinfree.

6.Makecreamynondairysoupsthatwilllastthreedays.7.Lookforfoodsthatarelabeled“vegan”atyoursupermarketoryourlocalhealthfoodstore;thismeanstheycontainnodairy.Examplesinclude“vegannaise”andnondairycheeses.Justbesuretocheckthelabelstoensuretheydon’thavecasein.Forinstance,onpage279,you’llfindarecipeforcrustedchickenstuffedwithalmondcheeseandroastedredpepper.Yum!

SAMPLEMENU

Asuggesteddairy-freemenuforresettingyourinsulinandgrowthhormoneisonthefollowingpage.Fornutritionaldata,checkouttheNotessection.13

MILKALTERNATIVES

If you can’t have your tall glass of cow’smilk, you still have a plethora ofotheroptions.

•Almondmilk.Greatinsmoothiesorwithyourfavorite(gluten-free)cookie.Makesuretobuyunsweetenedsoyoubypasstheextrasugar.

•Coconutmilk.Madefromhealthfulcoconuts,thismilkhasadistincttaste

thatcanbegreatwhetheryoudrinkitaloneoruseitforcooking.Scrumptiousinshakes!

•Hempmilk.Thisisanothermilkinyourarsenalwhenyouareeliminatingdairyfromyourdiet.Hempproteinisoneofthemostdigestibleifyouhavegutissues.

•Coconutkefir.Thisproductisgluten-anddairy-free—andit’sagreatsourceoffermentedfood.Gotowww.cocokefir.com,ormakeyourownversion.14

Supplements

Digestive enzymes canhelp lessen inflammation, and I encourageyou to take

them. We all make fewer enzymes as we age, so popping a few digestiveenzymesbeforeamealcanreallyhelpafterageforty.Lactasecanbetakenasachewable pill that helps you digest lactose if you’re intolerant,15 but mypreference always is to get to the root cause, which may be imbalanced gutbacteria.Youcanalsotakedigestiveenzymesthathelpyoubreakdowncasein.

CelltoSoulPractice

Weall have to eat.But according toyoga’s sister science, ayurveda, it’smoreimportanttopayattentiontohowyoueatthanwhatyoueat.Personally,Ibelievebothare important,but I respect thismessagefromthesagesofayurveda,andyou should too. Here’s the idea: mindful eating promotes good digestion. Inmodernlife,it’seasytoscarfdownamealatyourdeskorinyourcar.InoticethatsometimesIstarttocleartheplatesfromthedinnertableathomebeforeweareevenfinished!Forthisreset,focusoneatingasaspiritualpractice.Notonlydoes this improve your digestion, it also gives you the opportunity to staypresenttoyourexperience.Hereareafewbasicayurvedicrulestofollow:•Don’tdrinkwaterduringameal;thisdissipatesthe“digestivefire”youneed.

•Eatyourbiggestmealsinthemiddleoftheday,whenyourdigestionisstrongest.

•Eataccordingtoyourstate.Forinstance,ifyouarefeelingtired,eatfoodswithspicesforalittleboost.Ifyouarefeelingspacey,eatgroundingfoodslikewarmvegetablesoup.

•Don’teatwhilereadingorwatchingtelevision,whichdistractsfromthemeditativenatureofyourmeal.

•Restaftereatingtoallowyourguttoassimilatenutrients.

Exercise

Therightkindofexercisecanresetyourmetabolichormonestohealthylevels,andweknowthisisimportantforgettinglean.Mostpeoplethinkthatexercisingforforty-fiveminutes,continuouslyandatamoderatepace,willhelpthemshedpounds.Theresearchshowsotherwise.Womendon’tloseweightafterstickingtothisexerciseregimenforthreemonths!16

Whenyourmetabolismisbrokenby leakygutandinflammation,oneof thefastestwaystofixit iswithintervaltraining—whichtomeisaprescriptiontoexercise like a cavewoman. Sprinting intermittently, followed by moderateexercise, works superbly to reset growth hormone, insulin, and cortisol.Mostpeoplerefertothisformofmovementashigh-intensityintervaltraining(HIIT),whichisproventoworkforoverweightwomen.17Arecentmeta-analysisoftenstudies, which included 273 patients with heart conditions and a brokenmetabolism, showed that HIIT has double the benefit in terms of fitnesscomparedwithmoderate-intensitycontinuoustraining.18HIITisasystemofintervaltrainingthat’ssuperefficient,withmultiplerounds

of high-intensity burst training interspersed with less intense exercises.19 Theidea is to do it for aminimum of twenty-five to thirtyminutes four days perweek.HereareafewpointersforhowtodoHIIT:•Warmupforfiveminuteswithyourfavoritetypeofexercise.•Runforoneminute,thenbrisklywalkorjogfortwominutes.Ifyoucan’tjogorrun,walkasfastasyoucanforoneminute,thenwalkatalessintensebutstillbriskpacefortwominutes.Repeatthissequencefortwenty-fivetothirtyminutes.Oryoucantrybiking:doafive-minutewarm-up,thencyclehard,withyourhighestpossibleeffort,interspersedwithamoremoderateefforteveryotherminute.Afterfifteenminutes,pedalbackwardforthreeminutesandthenrepeatthesequence.

•Finishyourworkoutwithatleastfiveminutesofactivestretching.According to the founders, HIIT naturally releases HGH (human growth

hormone),whichhelpsyouburnfatandgainleanmuscle.20Frommypersonalexperience, itworks,butscience isalso in totalagreement:HIIT isway betterthanrunningorsteppingforanhour!

TestYourself

When it comes to looking at your reaction to dairy, there are several tests toconsider.•Takethehydrogenbreathtest(describedearlierinthechapter,page182),whichwillmostaccuratelyassesslactoseintolerance.

•MeasureyourIGF-1(insulin-likegrowthfactor1),whichisanapproximationofyourgrowthhormonelevel.

Therearelimitationstothesetests,andtheyarebestinterpretedinthecontextoftherestofyourhealthwithaknowledgeablepractitioner.

NotesfromHormoneResetters

“I thinkthemostsurprisingthingformewashowmuchI’veenjoyedtheexperience. I just didn’t have cravings. Having that ‘craving stress’removed made eating healthy things more of a pleasure and also madeimplementingotherthingslikeexercise,sleep,anddailyhabitseasier.Eventhough I considered myself a healthy eater before, I have a differentrelationshipwithfoodnow.”—Kirsten“Ientered theprogrambecause Iwas fatigued,depressed, andobese. I

kept rememberingDr. Gottfried’s quote, paraphrasing someone else, thatimperfect action trumpsperfect inaction.So Ibegan the journey.While Iexperiencemorepeace,moreenergy,havelost14poundswithnodifficultyandwithnocravings,thegreatestgifthasbeenthatofanincreasedfeelingof well-being. I’d say to anyone who learns about this program that thetimespentinpreparationandthetimespentdetoxingwillchangeyourlifesignificantly.AndIbelievethatthegainsmadewiththisjourneyareonesthataresustainable.Thematerialsaresoincredible.Justreadingthemandabsorbing them are like taking a postgraduate course in how to care forsoul,mind,andbody.”—Anna“Iwas stunnedwithmyweight loss, and that reallywasn’twhy Iwas

interestedinthejourney.Ilost12poundsand3inchesoffmywaistand3inchesoffmyhips.Mysleepimproved,whichwasmyoverallgoal.AndIhavefeltsomuchcalmerandatpeacewithmyself.IfeellikeIhavefoundmypremenopausalselfagain.”—Deborah

FinalWord

Dairy can feel healing. Think of a glass of milk before bed, perhaps with asprinkle of cinnamon. Some people are fine when they consume dairy fromhigh-quality sources, but the important takeaway of this reset is that dairycravings and addiction are real, allergies and intolerances are on the rise, andbothaspectsmaybecontributingtoyourweightgain.Dairycontainsbiochemicalandemotional triggersofcravingandaddiction.

Milk featuresL-tryptophan,which converts in the body to serotonin, the feel-goodbrainchemical,andmelatonin,thesleephormone.Milkalsohascholine,whichhas a soothing effect.Nature designedmilk to contain casomorphins tohelpyoungmammalsengageinnursingandadapt,yetmodernmilkproductionhasincreasedyourexposuretotheopiate-likequalitiesfarinexcessofwhatwasintendedforthehumanspecies.Cowmilkcontainsaboutseventimesasmuchcaseinashumanbreastmilk.Cheeserequiresapproximatelytenpoundsofmilkto produce one pound of cheese. That’s a lot of casein and casomorphinexposure.Nowonderdairycanfeeladdictive.Ifthat’snotenoughtoencourageyoutodumpdairyforthreedaysandtherest

oftheHormoneResetDiet,considerthis:becausecowstendtobemilkedmostof the year, they are often pregnant. In the final stage of gestation, cowmilk(even organic) contains 33 times asmuch estrogen asmilk from nonpregnantcows.Youknowfromthefirst reset thatestrogenpollution ison therise;nowit’stimetoremovedairyinordertocontinuetheaggregatehormonereset.However,togettothepointofusingdairywisely,manyofusneedtotakea

stepbackbeforewetakeastepforward.Thismeansareset.Justlikeyourebootyourcomputereveryonceinawhiletomakeitworkmoreefficiently,youcanbenefit fromdoing the same foryourbody.So, ifyou loveyourafternoon teawithadashofmilkoryourmorningGreekyogurt,thisisnotgood-byeforever.It’smorelike“Seeyoulater.”Committogoingdairyfree,andthencongratulateyourself.When you put your energy into this reset, you are giving yourself achanceforanewchapterinyourbookofdairy.

CHAPTER9ToxinFree

TESTOSTERONERESET:Days19to21

Imagineaworldinwhichyoufolloweveryruleforgoodhealth.You’vecutoutmeat and alcohol, sugar, high-fructose fruit, caffeine, grain, and dairy. Youdiligently exercise for thirty minutes four days per week. You manage yourstressthroughyogaandmeditation,haveaclosenetworkoffriends,andexpressyourfeelings.Noneedforadetox,right?Wrong. Evenwith our best efforts,we become toxic simply because of the

world in which we live. Our blood is full of toxins; scientists call it “bodyburden.”Theunsettlingtruthis thatenvironmentalexposure isontherise.Mostfood

youeatisprobablygeneticallymodified(GM)andsprayedwithpesticidesandfertilizers. Even if you’re careful to avoid geneticallymodified food at home,whenyougoouttoarestaurant,youmightordersteakfromacowraisedonGMfeedandinjectedwithsynthetichormones.Notonlyisyourfoodtoxic,thereareharmful chemicals in cosmetics as well. The average woman applies 515synthetic chemicals in a single day.1 Even the water you drink and yourhousehold cleaning products could be toxic. Our toxic surroundings not onlyusherintheriskofcertaindiseases,butalsomakeyouresistanttolosingweight.Ifyou’reoverweight,you’retoxicbydefinitionbecauseendocrinedisruptorsarestoredinyourfatcells.Inshort,thisisagainbiochemistrygonewrong.Butallhopeisnotlost.Ibelievethatwhenwecreatetheoptimalconditions,

thebodywillnaturallyheal.That’swhydetoxificationissopowerful:itcanfliptheswitchtowardhealing,repair,andfatloss.Alongtheway,youcanuncoverthe innate intelligence of your body and soul. Detoxification is no longer aluxury.It’sessentialtolivinginthebodyyoudeserve.

Self-AssessmentDoyouhaveorhaveyouexperiencedinthepastsixmonths…

Fatigue,evenwhenyougetthecovetedeighthoursofsleep?

Fatigueafterexercising?

Withdrawalsymptomswhenyoustopeatingfoodslikerefinedcarbs,sugar,orcaffeine,suchasfeelingjittery,shaky,irritable,andjustnotright?Oraheartbrokenfeelinglikeyouarepiningafteralong-lostlove?

Achyjoints?

Frequentcolds,particularlybronchitisandchestcongestioninthewinter?

Earsthatitchortinnitus(ringingintheears)?

Hives,rashes,ordryskin?

Darkcirclesorbagsunderyoureyes?Itchyeyesorincreasedmucusinyoureyeswhenyouwakeupinthemorning?

Brainfogand/orpoormemory?

Weightloss,butthenyouhitaplateauorregainit?

Apuffy-lookingface,likeyou’reretainingfluid?

Difficultyrecoveringfromamajorstress,suchasasurgery?

Moodswings,includingdepression,anxiety,and/orirritability?

Tummytroubles,suchasgas,bloating,nausea,burping,orheartburn?

Breathsobadyouareconstantlyrummagingaroundinyourpurseforamint?

InterpretYourResults

•Ifyouhavefiveormoreofthesesymptoms,youneedatleastathree-dayToxinFreereset.

•Ifyouhavefewerthanfiveofthesesymptomsorareunsure,youcouldhavealowerburdenthanothers.Butyouaren’toffthehook!Irecommendadetoxanyway.Donecorrectly,ithasnonegativerepercussionsandcanonlymakeyoufeelevenbetter.

FromDr.Sara’sCaseFiles:Ginny,AgeFifty-Five

•Lost21poundsontheHormoneResetDiet.•Learnedthatenvironmentaltoxinsareacommoncauseofbloodsugarproblemsandweightgain.

•“Ihavemoreenergyandambetterabletohandlemyextremelystressfuljob.Myenergyandsleeping[have]vastlyimproved.Mybloodsugarismuchbettercontrolled.Before,myfastingbloodsugarwas96to107andmypostprandialswereusuallyaround130mg/dL[orhigher].Ithoughtthatgoingoffsugarwouldmakemeacrazy-eatingmachine.Now,myfastingbloodsugaris82to90,andmypostprandialsare86to100.IhavePCOS,andthisisafabulousoutcome.Iwasn’tperfectallthetime,butIdidn’tbeatmyselfupaboutthat.Myedemainmylegs[and]feetisgone.Myfacialhairgrowthhassloweddramatically.”

•Lost8inchesoverall(arms,bust,waist,hips,thighs).•“Therealizationfinallyhitmethatunlikeother‘diet’planswhereeverythingisprescribedbylimitsand/orexactingquantities,theconceptaboutreallyHONORINGwhatmybodyistellingisthekey.Intheolddays,ifIcouldeatfourslicesadayasmytoplimit,bygolly,IwasgoingtomakesureIgotit.Now,Ilisten!”

TheScienceBehindToxinFree

You are confronted with an astounding number of toxins each day, includingpesticides, herbicides, genetically modified foods, and about six differentsynthetichormonesinmeat.Toxinsarelurkinginthefire-retardantmaterialsincouches,theliningsoftunafishcans,facecreams,prescriptiondrugs,processedfoods, as heavymetals in the environment and your lipstick, even the air youbreathe.Thelistgoeson.Themolecularsexinyourbody—that is, theinteractionbetweenahormone

inchargeofyourmetabolismanditsreceptor—isdisruptedbytoxins.

Ultimately,toxinsmakeyounumbtoinsulinandleptin,andtheyarelinkedtothe development of blood sugar issues, lowered immunity, increasedinflammation, stroke, andavulnerability toautoimmunedisorders.2Onestudyshowed that a particular type of persistent organic pollutant (POP)—a classcalled organochloride pesticides—is linked toweight gain of 9.5 pounds overfiftyyearswhenyouhavehigh concentrations comparedwithpeoplewith thelowestconcentrations.3Your riskofweightgainanddisease fromexposure totoxinsmay bewoefully underestimated. There is scientific evidence of a linkbetweenplastic-associatedsyntheticchemicalsandheartdisease,andtheproofthat they make you fat and insulin resistant is stronger. Taken together, theconstellation of problems warrants application of the precautionary principle:assumethesetoxinsareguiltyuntilproveninnocent.AsurveybytheCentersforDiseaseControlandPreventiondemonstratedthat

93 percent of the population has measurable levels of bisphenol A (BPA), achemical that disrupts your estrogen, thyroid, and androgen hormones and isfoundinstorereceiptsandcannedfoods.Endocrinedisruptorshavebeenshownto interfere with the production, transportation, and metabolism of mosthormones.Wedetoxtoridourbodiesoftheinevitablebuildupoftoxinsthathappensin

modern life.Adetox is theperfect antidote for resettingyourentire systemsoyou can move forward with lightness and clarity. Daily exposure toenvironmental toxins can have amajor impact on your health and can lead tobecoming overweight. This fact makes me feel that the term “endocrinedisruptors” doesn’t go far enough.Xenobiotics, a term that refers to chemicalcompounds thatareforeign toanorganism,alsoseemsinsufficient.Weshouldcall them metabolic blockers, since they block your metabolism and yourendocrinesystemfromperformingtheirdivinefunctions.Ialsocallthempartycrashers, because they were not designed by your Maker to be in on theawesomepartyhappeninginyourbody,mind,andsoul.Detoxing is crucial for your long-term health. It boosts metabolism, helps

remove estrogen-disrupting chemicals, improves thyroid functioning, and ridsthebodyofextratoxinsreleasedinthebloodstreamwhenyouloseweight.Nottomentionthatyou’llfeelclear,clean,andenergetic.Whathaveyougottolose?

MetabolismBlockersMayMakeYouFat

In the Toxin Free reset, the focus is on reducing exposure to and removing

synthetic chemicals that block yourmetabolism andmaymake you fat.Thereare threemain classesofmetabolismblockers that causeundesirablehormoneeffects by adversely impacting your androgen, estrogen, and thyroid systems.Theyactbyvariousmechanisms,suchasfoolingthebodyintoanexaggeratedresponse, blocking hormone receptors, slowing down or speeding up enzymesthat convert one hormone into another, and causing liver damage (and raisingliverenzymelevels,asmeasuredinasimplebloodtest).

Androgendisruptors.Metabolism blockers that impact androgens includebisphenolA,phthalates,andmycotoxins.4 Ingeneral,androgendisruptorsraise testosterone inwomen and lower testosterone inmen. For instance,adolescentgirlswithhigherlevelsofBPAaremorelikelytobediagnosedwith polycystic ovary syndrome, and BPA levels correlate significantlywith testosterone levels.5 Additionally, phthalates and some mycotoxins,such as ochratoxin A, change aromatase, the enzyme that convertstestosteroneintoestrogen.6

Estrogen disruptors. There are more than seven hundred syntheticchemicals thatmimicestrogenina toxicway,andtheirprevalence inourenvironment ison the rise.These toxins, found inanarrayof itemsfromreceipts to canned foods and from plastics to pesticides, have now beenlinked with early puberty, female infertility, ovulation, miscarriage,endometriosis,maleinfertility,obesity,diabetes,andanincreaseincertaincancers.7

Thyroiddisruptors.Asourexposuretoendocrinedisruptorshasincreased,sohastheincidenceofthyroiddiseaseintheUnitedStates,particularlyforthyroid cancer and thyroid autoimmunedisease.8Peoplewhoshowed thehighest20percentofexposuretoenvironmentaltoxinsalsoexperiencedupto 10 percent more thyroid function impairment than those with the 20percentlowestexposure.9Themostcommonexposuretothyroiddisruptorsis flame retardants, and the worst offender is your home and officefurniture.

Mixedhormonedisruptors.Somemetabolicblockers,suchasbisphenolA(BPA),promoteweightgainviamultiplehormonepathways.BPAdisrupts

estrogen,thyroid,androgen,adiponectin,leptin,andghrelinfunctioninthehumanbody.10ThemostcommonexposuresincludehandlingreceiptsandeatingfoodfromBPA-linedcans.

Okay,weknowthesetoxinsarebad.So,howdowegetridofthem?Youmaybe as surprised as I was to learn that eating food containing olestra has beenshown to reduce your toxic load of endocrine disruptors, specificallypolychlorinatedbiphenyls (PCBs,usedasa fluidcoolant inelectrical systems)anddichlorodiphenyldichloroethylene(DDE,apesticideandreproductivetoxinresponsibleforthedeclineofthebaldeagle).11Evenifeatingtheseitemsseemstowork,mycommonsense tellsme theremustbeabetterway.And there is:Lookno further thanyour trusty organ the liver,which is your body’s naturalfilter,designedtopurifythebloodandremovetoxins.Your liver does this in two phases that my friend Dr. Holly Lucille calls

garbage generation (phase one) and garbage collection (phase two). In phaseone,yourlivertakestoxinslikeBPAoutofyourbloodandconvertsthemintomolecules known as metabolites. In phase two, your liver sends the toxicmetabolitestoberemovedfromthebodyinyoururineorstool.Inotherwords,youtakeoutthegarbage,likeIdoeverySundaynightatmyhome.Unfortunately,mostofushaveaproblemwithbothphases.Fromstressand

constantexposure to toxins,youmayhaveanoveractivephaseoneandcreatetoomuchgarbage—someofwhichisworsethantheoriginaltoxinitself.Then,to make matters worse, you forget to collect the garbage by neglecting yourbody’sneed fordetox. It keepspilingup, as if thegarbagecollectorswereonstrike.Theresultisthatyourliverisn’tdoingitsjobofdetoxification,whichcanlead to all sorts of symptoms, such as hives, rashes, itchy eyes, anxiety, andweight gain. By increasing your intake of key minerals, fiber, and othernutrients,youcanstrengthenthegarbagecollectionandremovalcapacityoftheliver.

MITO-WHAT?

You might remember the word from your high school science class:mitochondria. As a cell’s utility company, mitochondria generate chemicalenergy.Thinkofhowyoupluginyoursmartphonetochargeit.Similarly,your

mitochondriachargeyourcellssotheycandotheirjobs.Whyshouldyoucare?Whennottakencareof,mitochondriacan’tchargeyourcellsandtheyformfreeradicals, which can lead to all sorts of problems, from fatigue to multiplesclerosistocancer.The moral of the story is mind your mitochondria before the charge stops

working.Sincexenobiotics,drugs,andpollutioncanleadtotheirdecay,takeacareful look at the toxins you are letting into your body.Dowhat you can toreduceexposureandboosthealth: exerciseand restrict refinedcarbohydrates.Amp up the fresh air, clean proteins, and veggies. Supplement with amultivitamin, ubiquinal, N-acetylcysteine, resveratrol, and magnesium. Whenyoutakegoodcareofyourmitochondria,youempoweryourbodytopoweryourlife.

BUYERBEWARE:INVESTIGATEYOURBEAUTYPRODUCTS

Knowwhatlurksinyourbeautyproducts,becausemanycontainsomeofthe700knownxenoestrogensorevenestrogenitself.Whatyoudon’tknowcanmakeyoufat,cranky,foggy,andmaybeevencancerous.Sadly,yourquestforyouthfullooksmayhavetheoppositeeffect,causingexcessestrogentoenteryourbodythroughyourmoisturizerorshampoo.Hereareafewactionsyoucantaketoavoidthemostcommonfakeestrogens

that mimic the action of estrogen in the body and are often found in yourcosmetics.

AvoidParabens

Parabensareafakeestrogenpreservativeusedinabout85percentoflotionsandlipsticks,andthey’relinkedtoendocrineanddevelopmentalproblems.Youfind them inmany skin creams. In its studies, theCenters forDiseaseControlandPreventionhas foundparabens inallAmericanssurveyed,whichconfirmsthattheyareubiquitouslystoredinthebody.Whiletheevidenceisnotyetfirmthatparabensactuallycausecancer,applytheprecautionaryprinciple.

YourHormoneResetSolution

Whenyoucan,buyparaben-freeproducts,suchasAveda,Dr.Hauschka,Josie

MaranCosmetics,andOrigins.Doyourresearchbeforeyoubuy.

AvoidPhthalates

Phthalates, another form of xenoestrogen (fake estrogen), are added toshampoos,deodorants,bodywashes,hairgels,hairsprays,andnailpolishesforfragrance. Phthalates have been found to cause birth defects in male fetuses.Oneformofphthalate,calleddiethylhexylphthalate(DEHP),isallowedbytheFDAinfoodsthatmainlycontainwater.Scary.

YourHormoneResetSolution

One of the bestways to avoid phthalates is to check labels and vote forphthalate-freebeautyproductswithyourdollars.Phthalatesareknownas“everywhere chemicals” because they are so commonly used, not just inbeautyproductsbut inmostplasticsweusedaily.Anotherway to reduceyourexposureistoavoidmicrowavingyourfoodinplasticcontainers.

AvoidSodiumLaurylSulfate

Here’s yet another fake estrogen used commonly in soaps, toothpastes, andshampoos.Thereissomeconcernthatexposuremaybelinkedtobreastcancerandalsotoadropinmalefertility.

YourHormoneResetSolution

Onceagain,check labels.Useorganicsoaps, toothpastes,andshampoos.Formoreinformation,checkouttheEnvironmentalWorkingGroup’sSkinDeepdatabaseofsixty-eightthousandcosmetics.

GetYourMicronutrients

Whenitcomestodetoxing,mytaskwithpatientsistofindtheobstaclestotheirdetoxification and remove them.Most ofmy patients get very focused on themacronutrients (relative quantities of protein, fat, carbohydrates) yet few

understand the role of micronutrients, such as vitamins, amino acids,polysaccharides, andminerals. In this reset, Iwant to shine the love lights onminerals.Plainandsimple,mineralsdetoxifyyou,andyouprobablyarerunninglow on many of them. They are instrumental to 95 percent of the delicatebiochemistry in the body, and if you’ve been a carb addict for years, you areprobablydeficientinminerals.You’ve alreadyheardme talk aboutmagnesium in chapter 2 (see page 37),

and now I want to get serious about sulfur, another crucial mineral to yourdetoxificationandhealth.12MyfriendDavidWolfecallssulfurthe“world’sbestcosmetic”becauseit’sfundamentaltothehealthofyourhair,skin,andnails.Mycolleague Dr. Stephanie Seneff, senior scientist at MIT and pioneer in sulfurresearch, says that sulfur deficiency is far more pervasive than most peoplerealize,andthemajorityofconventionalphysiciansseemunawareofthepivotalroleplayedbysulfurinproperinsulinfunction.When it comes to detoxification, sulfur relieves inflammation and helps to

turn on the fat-burning machine. Where do you find it? Dietary proteins,includingfish,organicand/orpasturedbeefandpoultry,coconutandoliveoils,arugula, bee pollen, hemp, broccoli, Brussels sprouts, blue-green algae, kale,pumpkinseeds,radishes,spirulina,andwatercress.Are you short on sulfur?A deficiency is common and heralded by obesity,

heart disease, Alzheimer’s disease, chronic fatigue, acne, arthritis, brittle hairand nails, gastrointestinal challenges, immune system dysfunction, lingeringmuscleinjuries,memoryloss,rashes,scartissue,andslowwoundhealing.Sulfur isn’t the only need-to-knowmineral. Selenium, copper, and zinc are

importantforyourthyroid,andthecopper-to-zincratiosmustbekeptinorder.Takingahigh-potencymultivitaminkeeps the ratio incheck.Sea salt containsimportant minerals too, such as trace amounts of calcium, potassium,magnesium,zinc,andiron.13Youalsoneedtofillinthenutritionalgapsrelatedtoaminoacids,thebuilding

blocksofprotein.Hereareafewfavorites:•Glutathioneisapowerfulantioxidantthatyourbodyproducestodetoxfreeradicals.Ithinkofitasyourantirustprotector.

•N-acetylcysteineistheprecursorofglutathione(seetheSupplementssection,page210).

ToxinFree:TheThree-DayResetforTestosteroneandOther

HormonesOur final reset augments the previous six food-based resets by addressing

environmental factors thatmaymake you fat and upgrading your body’s owndetoxificationpathways. In addition to beingmindful aboutwhat youput intoyourbody, let’s addresswhatyouputontoyourbody.The skin absorbsmanyenvironmentaltoxinsandsometimesmakesthemevenworseonceinside.Overthe next three days, you’ll swap the metabolic blockers for natural products,replace yourmissingminerals and other nutrients, and upgrade your liver andgutfunction.

TOXINFREERULES:DOTHESEEACHDAY

IntheToxinFreereset,youareintegratingtheprevioussexresetsanddeepeningdetoxificationbyreplacingtwomealswithacleanproteinshake.1.Bewaryofskinproducts.Whenyouwakeupinthemorning,becomeincreasinglyawareofwhatyouputonyourskinandmucosalmembranessuchasyourmouth.Startwithyourfirstaction.Ifyou’relikeme,youscrapeyourtongueandbrushyourteethafterarisingfrombed.Makesurethefirstproduct(s)youapplyarefreeofmetabolicblockers,suchasorganictoothpasteordeodorant,naturalshampoosandconditioners,biodynamicsoaporlotions.(SeeResourcesforrecommendedbrands.)

2.Upyourintakeofalkaline-formingfoods.Aneasywaytodothisistostartyourmorningwithahotcupofwaterwithlemon,followedbyagreenshakeforbreakfast.Aimfortwotothreeservingsofgreenseachday.

3.Continuetoeatonepoundormoreofvegetableseveryday.Prepareyourpoundaccordingly:halflightlycooked,halfraw.(Note:ifyouhavethyroidissues,lightlycookallyourveggies.)Cruciferousvegetablesboostbothphasesofliverdetoxification—makesuretoconsumecabbage,broccoli,andBrusselssprouts.Addvegetablestoyourshakestokeepvolumehigh.AlliumssuchasonionsandscallionswillboostPhaseIIliverdetoxification.

4.Keepupyourfiberconsumptionof35to45gramsperday.Ifyou’regutisfeelingfine(nogasorbloating),youcantryhigheramounts.Fiberhelpstobindmetabolicblockers.

5.Addseedsandspicestoyourcooking.CarawayanddillseedsimprovePhaseIofliverdetoxification(garbagegeneration),andcurcumin(turmeric),rosemary,thyme,andoreganohelpPhaseII.

6.Makesureyourfoodcontainersaresafebyusingglassandstainlesssteel.Avoidstoringorcookingfoodinplasticcontainers.

7.Getoutside.IwasshockedtolearnfromtheEnvironmentalProtectionAgencythattheairwebreatheinsidethehomecouldbeuptofivetimesmorepollutedthantheairoutside.DuringtheToxinFreereset,considergettingoutsidemore,openingmorewindowsinyourhome,runningaHEPAfilter,puttingencasementsonyourpillowsandmattresses,andreplacingtoxichomecleaningproducts.Ifthatfeelstooambitious,focusonabriskwalkoutsideafteramealforfifteentotwentyminutes,andgetridofoneortwocleaningproducts.Householdcleaningproductscontainmorethan17,000chemicals,andonlyafractionhavebeentestedfortheireffectsonhumanhealth.Usewhitevinegar,herbs,borax,oliveoil,andlemonjuiceassaferingredientsforcleaning,andseeResourcesforrecommendedrecipes.

SAMPLEMENU

Onthefollowingpageisasuggestedmenuforresettingyourestrogen,insulin,leptin, testosterone, and thyroid. For nutritional data, check out the Notessection.14

WATERFILTERS:THELOWDOWN

It’s important to drink extra water during the Toxin Free reset to flush outimpurities.Butwhatifthewateritselfistoxic?Watercancontainanynumberofscarycontaminants,includinglead,fluoride,chlorine,arsenic,nitrates,sulfates,herbicides,pesticides,bacteria,andothermicroorganismslikeparasites.So,thefirststeptogettingawaterfilteristestingthetapwaterinyourhome.

Assessing for a range of common contaminants can cost more than onehundred dollars, but the investment is worthwhile because it can help youidentifythebestsystemforyourwater.Whenyoutest,keepaneyeespeciallyonthetwomostcommoncontaminants:chlorineandlead.TheEnvironmentalProtectionAgencyestimates that20percentof

leadexposurecomesfromwater.Once you know what you are dealing with, you might want to consider

purchasingahomewaterpurifyingsystem,likeIdid.Thesesystemsvarygreatlyineffectivenessandcost.Here’sasmallsampling:

•Alkalinewaterfilters.Proponentsclaimthatalkalinewaterneutralizesacidinthebloodandfightsfreeradicals.ButIamwaryaboutthesesystems,

whichoftencostthousandsofdollars.

•Carbonfilters.Thismethodusesactivatedcarbontoabsorbimpuritiesinyourwater.Theyvarygreatly;somejustremovechlorine,whileothersremoveawidervarietyofcontaminants.IuseacarbonfilterthatIpurchasedonlineforlessthanthirtydollars.Ithinktheseinexpensivecarbonfiltersarethewaytogotokeepyourwatercleanandyourdetoxinfullgear.

•Reverseosmosissystems.Thismethodpusheswaterthroughamembranethatblockscertainparticles.Thesesometimescontaincarbonfilters,andthebestoptionappearstobethecombination.

Formoredetails,visittheEnvironmentalWorkingGroup’sWaterFilterBuyingGuide.15

WHATTOEXPECTWHENYOU’RE…DETOXING

ToxinFree is a big change for your system,which is accustomed to brand-name toothpaste, shampoo, and plastics. The first day or so youmight noticesymptoms that are familiar from some of your past resets. Just stay with it,observingthediscomfortinsteadofgettingwrappedupinit.Knowthatyouaredoingthisforagoodreason.Ifyoufeeldiscouragedortempted,relyonabuddysystem,writeinyourjournal,oraskfordivinehelp.Symptomsduringyourdetoxmightinclude:•moodswings•irritability•restlessness•nightmares•acne•headaches

Supplements

Supplementscanputyouonthedetoxfasttrackbyhelpingyoueliminatetoxic

chemicals thatmightbebuildingupinyourbody.There isadizzyingarrayofdetoxproductsonthemarketthatclaimtorestoreyourbody’sbalance.ManyofthefollowingsupplementsI’vediscussedinpreviousresets,buttheyareservingdouble duty when you are Toxin Free. One of the most important is N-acetylcysteine, but keep up your supplementation with fiber and a dailymultivitamintoo!•N-acetylcysteine(NAC).NACisderivedfromtheaminoacidlcysteine.(Aminoacidsarebuildingblocksofproteins.)NAChasbeenusedformanyyearsinmedicinefordetoxificationoftheliver,suchasinpeoplewhogettoomuchacetaminophen(Tylenol).Irecentlyfoundthatmymercuryandleadlevelsarehigh,soItakeNACtoreducemylevelsofthesetoxicmetals.Overall,NACisagreatsupplementtosupportyourdetoxification.Irecommend600mgonceortwiceperday.

•Ahigh-potencymultivitamin.Thiswillimprovetheenzyme-dependentdetoxificationpathways.

CelltoSoulPractice

News flash: your thought patterns just might be contributing to your overalltoxicburden.Ifyouareanythinglikeme,yourmindisgoingamileaminute.Sometimes you feel like you can’t have a clear thought. Some of this ishormonal;I’veaddressedbrainfog,fatigue,depression,andanxietyatlengthinmypreviousbook,TheHormoneCure.Someofmyunhelpful(toputitnicely)thoughtsare the resultof the ingrainedpatterns I’vegatheredoverdecades. Inyoga, these thought patterns are called samskaras. Just like the grooves of arecordthatgetdeeperanddeeperthemoreyouplayit,thethoughtsinthemindgetmoreingrainedthemoretheyarerepeated.Thereisascientificbackingforthis,calledneuroplasticity.Thisiswhynegativethoughtpatternsaredifficulttorelease and insidious.Over time, they canhijackyourheart andmindwithoutyouevenrealizingit.It’stimetodetoxifyyourmind.Ittakessomework,becausesometimestoxic

thoughtshappeninaninstant:onetinywordcantriggeraseriesofthoughtsandemotions…andoffyougo.As a woman of science, I always like to look for a process. That’s why I

challengeyoutoapplytheSocraticmethodtoyourthoughts—andthenwriteoutwhat youdiscover.Let’s sayyou are aworrier.The first step is noticing eachworriedthought.Thissimpleactalonewillmakeyoukeenlyawareofhowmuch

time and energy you dedicate toworrying. Once you are able to notice theseworries,starttoaskquestions.Forexample,ifyouhaveaminorsymptomlikeacough that you’re convinced is lung cancer, try applying Socratic questioninginsteadofgettingcarriedawaywithworriedthoughts.Whatistheevidenceforthis?What are the odds of this happening? Am I being fully objective? Overtime, you’ll see more clearly how your thoughts can be counterproductive.Sometimes I like to talk tomy thoughts, telling themtheyare irrational,madeup,orjustridiculous.SometimesIgetmadatmythoughtsfortryingtocontrolme.ButmostofthetimeItrytoreplacethemwithpositiveones.Anotherpossibility is takingaparticularworry to itsutmost conclusionand

askingyourselfwhat’s theworst thatcanhappenifoneofyourworriescomestrue.Ofcoursethat’snotforeveryone.Someofusmightjustworrymore.When we let go of something—negative feelings, an old hurt or wound,

somethingwereallyneededtosay—wefeellightertoo.Whetherornotyou’retryingto loseweight,dischargingheavyemotionsandpettyannoyances leavesyouwithalightness.Itfeelslikeliftingaweightoffyourshoulders.NormanVincentPeale,authorofThePowerofPositiveThinking,suggesteda

way of examining your negative emotions. For twenty-four hours, every timeyoufeelfrustratedorirritated,writeitdown—nomatterhowpettyorminortheannoyance.At the end of twenty-four hours, review the list.Does it give youinsightintowhatyouneedtoletgoof?In your journal, write down your negative thought and then your positive

counterstatement. Over time, you’ll be able to detox your mind, releasingunnecessaryfearandworry.Andwhileyouareatit,usethatverysamejournaleachnighttowritedownthingsthatwentwellorthingsyoufeelgratefulforinyourlife.Scienceshowsthatthisprocess,donerepeatedly,willbringyoumorehappinessthroughsimplyacknowledgingthepositive.

Exercise

Yoga encompasses the belief that we all have an inner fire that needs to bestoked for proper digestion and detoxification. To this end, yoga has manykriyas,orcleansingpractices,designedtoclearthephysicalandsubtlebodies.Ilove agni sara, a kriya that burns up impurities in the energy bodies. It’s anadvancedpractice that is considered foundational formany yogis:agnimeans“fire,”andsarameans“essence.”Inthispractice,youcontractthemusclesfromthefloorofyourpelvistoyourdiaphragmwhileemptyingoutyourbreath.The

act of creating heat in the internal organs boosts circulation, improveselimination,andreleasestoxins.Thesearen’ttheonlybenefits.Workingwiththecore also helps you connectwith your center, bring awareness to your breath,andgetintouchwithyouremotions.Here’showtodoit:1.Standinacomfortablepositionwithyourfeetspread3feetapartandyourkneesbentat90-degreeangles(knownas“horsestance”).

2.Bringyourhandstoyourthighs,comingintoaslightsquatwhilekeepingyourbackerect,notrounded.

3.Exhalecompletely.Holdingthebreathout,contractyourpelvicfloorandabdomen,“sucking”yourbellyinandup.Thewholefrontofyourbodyshouldbecontractedandthebreathshouldbeemptiedout.Pumpthediaphragminandoutfivetimes,whilestillnotbreathing,keepingallbreathout.

4.Afterthefinalpump,takeadeepinhaleandreleasethecontraction.5.Continuewiththeseexhalationsandinhalations,makingthemassmoothandsteadyasyoucan.

6.Repeatthesequencefivetimes,andgraduallybuilduptothirtyrepetitions.

TestYourself

Yourbody is designed to detoxify, but sometimes there are roadblocks. Inmyfirstbook,TheHormoneCure,Italkedabouttheimportanceoforganreserve—the capacity of an organ, such as your liver, thyroid, or adrenal glands, tofunction beyond its baseline needs.When it comes to detoxification, themostimportantorgansonyourteamareyourliver,gut,skin,kidneys,fat,andlungs.You can detoxify your lungswith exercise, sweating, and breathing practices.Moreover,it’sworthwhiletotestyourliverinasimplebloodtest(performedbymostdoctorsinanannualcheckup)calledalanineaminotransferase(ALT).TheALTlevel inyourblood isprimarilyproduced in the liver,aswellas in lesseramounts in theheart,muscles,kidneys,andpancreas.TheALT level indicateswhethertheliverisdiseasedorinjured.

NotesfromHormoneResetters

“Icompletedmychemo,radiation,andHerceptintreatmentforbreastcancer.I

hadgainedweight and lostmanyother things,my self-esteemandmynot-so-bad-lookingbodyandmybeautifulhair.Myfriendrecommendedyourprogram,anditworkedforher!Iwasreadytolookandfeelbetter.Needlesstosay,Ifeelgreat and lost 12 pounds in a delightful way, and I even did it while onvacation!”—Rhona

“My main reason for going on the [program] was to eliminate unnecessarytoxins inmy body. In themiddle, I experienced serenity and lots of energy. IlearnedmuchmorethanIexpectedtolearnfromtheprogram,andDr.Gottfrieddoesanamazingjobinexplainingnotonlywhatyouneedtodo,butwhy,andsheusesthelatestinformationavailabletodayfromthebestscienceoutthere.Itisagreatlearningexperience,andyouwillfeelgreatafterwards.”—Mark

FinalWord

Couragetransformsfear.Iencourageyoutousethisasasacredtimetoclearoffthe dust and discover how courageous you can be toward yourself. Take aninventory of your fears. Release your fears along with the toxins. Start anewfromthepowerful,strongcenterwithin—aresourceyoucanalwayscounton,nomatterwhatishappeningintheexternalworld.Crossthebridgefromfearwithcourageandreachtowardyourdeepestandmostheartfeltdreams.RemembertoinvitetheDivineintoyourlifebysettinguparegularpractice

of prayer—whether it’s attending church, walking in the woods or near theocean,orjustspendingquiettimeclearingyourmindeachday.Isuspectyou’llbesurprisedathowmanyenvironmentaltoxinsandsynthetic

chemicals we expose ourselves to each day. Many of these products aremetabolism blockers. It’s important to identify theworst culprits, reduce yourexposure,andreplacethemwithhealthieralternatives.Good luck with the Toxin Free reset. I’ve seen profound results when it’s

approachedwithanopenheartandmind.Whenyougiveyourselfpermissiontorelease ingrained habits that don’t serve you anymore, integrate what you’velearned,andhonorwhatisuniqueforyourbody,myhunchisthatyoujustmightfindaprofoundandrenewedconnectiontoyourlife.

PARTTHREE

ReentryandBeyond

CHAPTER10Reentry

Day22

Congratulations.You’vecompletedamajor step in reclaimingyourbodyandyourhealth.Attimes,ithasn’tbeeneasy.Butyoudidit!Aftertwenty-onedays,youarerecalibrated,pure,andclean.Beforewestartreintroducingfoodswe’veeliminated,let’sreflectamoment.Takeadeepbreath,drawinthepositive,andrevelinallyou’veaccomplished.Ifnothingelse,theHormoneResetDietshowsyou that you can get better, smarter, and wiser with age when you developcertainpracticesthatsupport,ratherthandiminish,yourlong-termhealth.Nowwhat?Likeanastronautcomingbacktoearthafterasuccessfulmission,

you can’t just haphazardly step out and hope for the best. You’ve reset yourhormones, andwe need to protect your new habits.Accordingly, you need toplancarefullyforyourreentryintotheorbitofreallife.I know you can see that the end is near, and youmay be tempted to jump

ahead and start eating a few “challenge foods” before your body is ready. IstronglyurgeyoutobepatientwithReentry,whichstartsonDay22andlastsaslongasyouneedtocollectdataandintegratetheinformation.(Youmayneedtotakemoretime.MostpeopleaddbackthreefoodsonlybetweenDays22to30,butdurationvariesdependingon the foodsyou reintroduce).During this time,youwilladdbackonefoodatatimeandseehowyourbodyreactsforthreefulldays. It may just be the most important part of the Hormone Reset. Why?Because you are collecting very important data about your body that willcontinuetoguideyourpersonalfoodcodeformonthsandyearstocome.

WhyReentry?

You’ve removed the most allergenic foods and metabolic blockers that make

your immunesystemoverreact.Youhaveasacredopportunity,hardearned, tostayinclosecontactwiththeinnatewisdomofyourbodyandtolearnintimatelyhowitrespondstofood.Justasyoutookthreedaystoreseteachhormoneandremovetheworstfood

culprits,wewillreintroduceonlyoneresetfoodatatime—andcloselyobserveyourresponse.Whenyoudothis,youwillcultivateawholenewlevelofbodyawareness.Attunetothewisdomofyourbody.Ultimately,yourgoalistoactinawaythatcreatesapositiveoutcome.

YourPersonalFoodCode

ThefirststepinReentryiscreatingapersonalfoodcode,whichstatesinwrittenformyourpersonalcommitmentwhenitcomestofoodandnourishment.When you write things down, you will be able to track subtle and tiny

adjustmentsthatyourbodymakesinresponsetofood.Rememberthatyoucanedit your personal food codeduring theReentryphase. It’s a livingdocumentthatwillshiftaccordingtoyourinternalandexternaldemands.In drafting your personal food code, consider how you want to be in

relationshiptofoodandhealth.Thisisyourchancetodreambig!Theideaistocreateyourboundariesaroundfoodandtolivedeliberatelyandalignedwiththefoodguidelinesthatyou’veestablishedforyourself.Your personal food code can be short or long. Use bullet points. Call it

something that speaks to you: “Manifesto,” “Feminesto,” “Road Map.” AsauthorDr.RickHansonadvises, thiscouldbea“handfulofwords,ordosanddon’ts.Whateveritsform,aimforlanguagethatispowerfulandmotivating,thatmakessensetoyourheadandtouchesyourheart.”1Hegoesontosuggestthatitneedn’t be perfect to be of great value and that periodic revisions are highlyencouraged.

DR.SARA’SPERSONALFOODCODE

ThisismypersonalfoodcodethatIuseasatouchstoneformymealplan.Iofferitasanexampleforyoutogaininspirationortoeditforyourself.•Focusonawarenesswhenitcomestofood.Learntodowhat’sbestformybody,celltosoul.

•Meditateeverymorningforthirtyminutes.•Approachtheplanning,shopping,chopping,cooking,andeatingasasadhana,aspiritualpractice.

•Chooseorganic,non-GM,pastured,clean,andbest-qualityfoodsthatareknowntokeepmybloodsugarbalanced.Eatmoresuperfoods,andbemindfulofthesubtleenergeticsoftheplant.

•Drinkmorefilteredwater.•Writedownallmealswithportionsizesthenightbefore,andsticktotheplanthenextday.

•Eatpriortopartiesandeventswherethefoodwon’tmeetmyfoodcodeorisunknown.

•Avoiddairy,gluten,sugar,andgrains.(I’mintolerant.)•Takethreedeep,lower-bellybreaths,inhalingthearomaofthefood,beforetakingthefirstbite.

•Listenattentively—specifically,puttheforkdownandchew(chewalot!).StopeatingwhenI’m70percentfull.

•Modelhealthyeatingformychildrenandmycommunity.

Keep revisiting, revising, and updating your food code over time so that ittrulyworks foryou.Whenyouoverindulgeoreat foods thatarebestavoided,recalibrate.Recordwhathelpsyougetbackontrack.Recordwhatderailsyou.Keeprefiningsothatyourfoodcodeislikeyourcodeofethicsaroundfood—yourbottomlinewhenitcomestocreatingyourbesthealth.

ReactionstoReentry

It’s essential thatyoucontinue to fostermind–bodyalignmentasyouprogressthroughReentry.Intheongoingdialoguebetweenfoodandyourbody,youmaylearnin thisphaseexactlywhatfoodsmustbeeliminatedfromyour long-termfoodplan.About tenyearsago,when I firstwent through theeliminationdietthat became the Hormone Reset, I was very sad to learn that I can’t tolerateglutenor dairy.Evenmore sadly, I found that I couldn’t cheat at all.There issomething very beautiful and solemn about listening to thewill of your body,insteadofimposingthewillofyourmindontoyourbody.In my experience, there are three different mind-sets that happen during

Reentry.•EasyPeasy.SomepeoplewhogothroughReentryaddbackonechallengefoodatatime,takingthreedaystolistentohowthebodyresponds,andtheydon’thaveanyadversereactionsthatsignalintolerance.Minimaldetectiveworkisneeded.

•Let’sGetThisGoing,Already.Othersgetimpatientandaddbacktwofoodsatatime,suchascheeseandgrains.Thentheygainweightorexperiencebloatingandgas,butdon’tknowwhichfoodwasthetrigger.Theylostthebenefitofthecleanslate,sinceit’simpossibletoknowwhichchallengefoodwastheproblem.

•MoreChallengingthanExpected.Stillothersnoticethattheybecomeaddictedagainwhentheyreintroducetheirchallengefood,andtheyseethebreakdownintheirbodyawareness—thedisconnectbetweenmindandbodyastheyaddafoodbackintothematrix—especiallysugar,orliquidsugarintheformofalcohol.Yourbodymaysendyouthedivinemessagethatthechallengefoodisn’tdigestingwelloryoucan’ttolerateit,butyourminddoesn’twanttoadjust.Thissituationrequiresthemostdetectivework,curiosity,andbodyawareness.

Ineachsituation,youcanusekeyquestions:Howisthisfoodtalkingtome?Whatisittryingtoteachme?Normallythefood–bodyconversationisone-way:Ineed toeatX fordinner.But it turnsout the food–bodyconversation is two-directional.Listenclosely,andyoumightbesurprisedatwhatyouhear.

TeachaWomantoFish

Theideaofreintroducingfoodafteraneliminationdietisnotnovel.Theprocessofeliminationandprovocationisthegoldstandardwhenitcomestoidentifyingallergenicfoods.Yetforharriedmodernwomen,whatisnewisbodyawareness,plusanewfoundabilitytoadjustandtweakinresponsetothesubtleeffectsoffood on the female body. This calibration of finer reactions allows you topersonalize your food so it suits you best. Indeed, it is your path to personalpoweraroundfoodandweight,anditisthesecrettostayingleanandsustainingyourprogress.RemembertheChineseproverb:giveamanafishandyoufeedhimforaday;

teachamantofishandyoufeedhimforalifetime.Similarly,atthispointinthe

program, it won’t serve you for me to tell you what to do and for you torobotically go through themotionswhile ignoring the reactions of your body.Thatwouldbegivingyouthefish,but thefemalebodyisnotone-size-fits-all.Your best food program is a complexmash-up of your biological age, stress,mind–body practices, life stage, genetics, metabolic rate, fitness level, andvulnerabilitiesandstrengths.Instead of simply receiving the fish, accept my invitation to evolve and

becomewiser about how food affects your body, hormones, andweight.Nowthatyouhaveacleanslate,you’rereadytolearntofishwiththeprocessoftrial,tweak,andtriumph.Itwillallowyoutogetintouchwithyourfoodtruths,andveryfewpeoplehavethisblessedchancetolearnabouthowfoodtalkstotheirbiology.Ireverethismomentintimenowthatyou’vecompletedyourHormoneReset.Ichallengeyoutohitthepausebuttonandbecomecompletelypresenttoitbeforeyouracebacktobusinessasusual.Now that you’ve cleaned up your food, removed the most common food

irritants,andbrokenyouraddictivepatterns,anotheropportunitybeforeyouistoupgradethenutrientdensityofthefoodsyouchoosetokeepinyourfoodplan.Iencourageyoutoturntothehighestqualityproteinandvegetablesourcestogetthenutrientdensityyouneed.

SUPERFOODSAREYOURALLIES

It’sabird.It’saplane.It’s…superfoods!Thesefoodsarejustasexcitingastheysound:foodsthataresuperconcentratedwithnutrientsandthoughttoboosttheimmunesystem,increaseenergy,andcreatebalanceinthebody.Youmighthaveheardofthem:cacao,maca,rawhemp,seavegetables,beepollen,andmedicinalmushrooms, tonamea

few.These super allies, found at your local health food store, are said to lower

yourcholesterol,reduceyourriskofcancer,andboostyourmood.2What’sthedealwith thesupermagicof thesesuperfoods?Thesuperfoodsarerich in thesubtleenergyandintelligenceoftheplantkingdom,theundefilednutrientsfromthe freshest possible sources that godirectly froma farm to you.Herearemyfavoritesuperfoods:•oysters

•wild-caughtsalmon•turkey•blueberries•broccoli•oranges•tomatoes•pumpkin•greenssuchaskale,chard,andspinach•greentea•walnuts•yogurt

ANCESTRALGUIDANCE

The functionalmedicine expert and acupuncturist ChrisKresser, one of themostarticulateandthoughtfulleadersintheAncestralHealthmovement,taughtmealotaboutthePaleodiet,suchasthatallorganismsaredesignedtoadaptandsurviveinaparticularenvironment.Iftheenvironmentchangesfasterthanthe adaptation, there’s amismatch,whichmay lead to negative consequences.This is not just his synthesisbut the fundamental ruleof evolutionarybiology.Therefore,there’sacertaindietthathumansarefairlywelladaptedtoeat:fish,wildgame,pasturedandcleanmeat,vegetables,sweetpotatoes,seeds,andnuts.About ten thousand years ago, the rise of agriculture introducedus to grains,legumes,alcohol,anddairy.Thisexplanationledtoamajorahamomentforme.Irealizedthatsomeofus

(myself included)aren’twelladapted to theseJohnny-come-lately foods.Whilesomeofusdofinewiththem,I’mintolerant.WhenIeatthem,Idamagemygut,become inflamed, and gain weight. Now that we are in Reentry, I’ll ask you:How well adapted you are to consuming meat, grains, legumes, alcohol, anddairy?

Reentry:TheThree-DayChallenge

Thetimehascome.Youneedtotaketheslowdescentbackintotheatmosphere.Take a final check before all systems go. It’s time to begin yourReentry, theessentialpieceofthepuzzleindiscoveringyourfoodintolerancesandallergies.

REENTRYRULES

Youwill be reintroducingone food at a time andobservingyour response forthreedays.HerearethestepsforasmoothReentry:1.Draftyourpersonalfoodcodeinyourjournal.2.Chooseyourchallengefood—theoneyouhadthehardesttimegivinguporcravedthemost.KeepinmindwhatmyfriendJJVirgin,authorofTheVirginDiet,taughtme:sometimesthehardestfoodtogiveupandtheoneyoumissthemostistheonethatyou’remostreactivetoward,eitherasaslow-downforyourmetabolismorasafoodintoleranceorallergy.

3.Eatyourchallengefoodatonemeal,beginningonDay22.EatthefoodagainonDay23andDay24—ideallyatthesamemealandonlyonceperday.

4.Trial,tweak,andtriumph.Watchyourresponsetothefoodforthreedays,includingthefood–moodconnection,whathappensinyourgut(bloating,gas,bowelmovements,gurgling),toyourbody(discomfort,achesandpains),andtoyourpulse.UsethetechniquesandmeasurementsI’vedescribedthroughoutthebook,includingweight,bloodsugar,pulse,andfood–moodjournaling.

5.Onceyouhavecarefullytakenstockofyourreactionsoverthreedays,pickthenextchallengefoodtotestduringthesecondsetofthreedays.

6.Forthoseofyouwhowanttotakethereintroductionmoreslowly,that’sfine.Justdon’tgomorequickly.Somepeopleneedtobeonaneliminationdietlongertoreapbenefitslikeweightlossandimprovedbloodsugar.Thereisnoone-size-fits-all,butthemostimportantpriorityisattuningtowhatistrueforyou.

7.Youdon’tneedtoreintroduceallfoods.Forinstance,IknowthatIcan’teatdairy,grains,orsugar.Inmycase,IwillfirstreintroduceberriesonDay22andtrial,tweak,andtriumph.OnDay25,Imighteatgrass-fedbeef.OnDay28,Imaydrinkasmallglassofwine.Aspreviouslymentioned,yourlengthofreentrywillvarydependingonhowmanyfoodsyoureintroduce.

SAMPLEMENU

As an example, the menu option on the following page includes what to eatwhen your challenge food is dairy. For nutritional data, check out the Notessection.3

“CAN’TIJUSTCONTINUETHERESETS?”

ThisisoneofthemostcommonquestionsIgetat thispointintheprogram.Theshortanswerisyes,youarewelcometocontinuetheresetsforlongerifyoulove thewayyoufeelandwant tocontinue improvinguponyourresults,butabetter solution is to shift after twenty-one days toReentry and to perform theHormoneResetDietonceeverythreetosixmonths.Notethatyouwillcontinueto see results in the Reentry phase, but theymay not be as dramatic aswhatyou’veexperiencedinthepasttwenty-onedays.

However, it’s important that you transition from resets to Reentry at somepointintime.Whatyoushouldnotdoisgostraightfromanextendedperiodofresets to eating“normally” again. That’swhy I failed somany times before IdiscoveredhowtheHormoneResetworksforme.TheReentryphaseiscriticalfordeterminingwhich foodsarecausingyou tomisfire,causingareaction foryou (allergic, intolerance, or hormonal/metabolicweight gain), and for givingyourguttimetoadjusttoeatingmoreofachallengefoodagain.Ifafoodcausesareaction,keepitoutofyourfoodplan.PleaseallowatleastsixtofifteendaysfortheReentry.

ReentryTipsandTricks

•Continueyourdailyrituals.Whetherit’sabathatnightorhotwaterwithlemonandcayenneinthemorning,rememberthattheseritualshelpyousystematizetheresetsthatyouareprogrammingintoyourbodyandmind.

•Takeyourshake.Drinkatleastoneshakeperdayandcontinuetogetyourpoundofvegetableseachday.(Yes,youcanstilldotwoshakesperdayifyouwanttoextenddetoxification,butIdon’trecommendlongerthanninetydaystotal.Thereissuchathingasover-detoxing!)

•CanIgetawitness?Focusontakingtheroleofanimpartialobserver.Insteadofgettingfrustratedorfeelinglikeyoujustreversedallthegreatworkyou’vebeendoingordespairingthatyoucannevereatthisbelovedfoodagain,stopandtakeadeepbreath.Nowmentallyremoveyourselffromyourbodyandobservewhat’shappeningfromthepointofviewofan(empathetic)stranger.It’sneverfuntofeelbadorhaveyourfavoritethingstakenfromyou.Butultimately,thisexperienceisagoodthingbecauseit’sgivingyoumoreinformationaboutyourbody—informationyoucanusetomakehealthychoices.

•Beokaywithyourchoices.Somedaysyourchoicesmaymeanindulginganddealingwiththeconsequences.Otherdaysyoumaychoosetoeliminateasubstancefromyourdietcompletely.Thechoiceisyours,andyouarefreetorevisethatchoiceatanytime.Butfortoday,justobserve—andbekindtoyourself.

•Repletewithredmeat?IfaftertryingcleanersourcesofproteinandcompletingtheMeatlessresetyouareconvincedyoureallyneedredmeatforenergy,limityourintaketosmallamounts(4to6ouncestwoorthreetimesperweek)oforganic,grass-fed,orwildmeat.

•Measureandmeasureagain.Keepclosertabsonyourmeasurements,particularlyweight,bloodsugar,hips,andwaist.You’vebeenmeasuringyourweightonceeverythreedaysduringtheresets.Nowyouwanttoweighyourselfdaily,performyourothermeasurements,plustrackyourpulse,food–moodinteractions,andothersymptoms.It’seasytolosetrack.Whenyoudon’tmeasure,youhavetotrustthateyeballestimate.MyexperienceisthatifIdon’tmeasurefoodportions,forexample,Iconsistentlyoverestimatewhatonecuplookslike.

Supplements

ThemostimportantsupplementforyoutotakethroughoutReentryandbeyondis berberine. It’s an anti-inflammatory! It’s an antioxidant! It’s an insulinsensitizer!Berberinelowersbloodsugaraseffectivelyasmetformin,acommonprescriptionusedforwomenwithpolycysticovarydiseaseanddiabetes,andthatmay come in handy during Reentry.4 Found in the roots and barks of certainherbs,berberinehelpstreatorpreventfungal,parasitic,orbacterialinfections.5Irecommend500to1,000milligramstwotothreetimesperday.

CelltoSoulPractice

As a kid, I used to visitmy father’s family inMinnesota.Our relatives there,whowere originally from Finland, all seemed to have dry saunas.Wewouldhangout in thesaunaasafamilyandthentakeadipinanearbyicylake.Wekept alternating hot and cold because it felt so invigorating.Little did I knowthat this is one of the detoxifying techniques known as hydrotherapy.Hydrotherapy augments your body’s natural detoxification. You can alsoreplicatethistechniqueinyourshower: twominutesofhotwaterrunningoveryourbodyfollowedby twominutesofcoldwater.Try twoto threecyclesandseehowyoufeel.Ifyourshowerisn’tdoingit foryou, trya localgymwithadrysauna,doa

Googlesearchforaninfraredsaunanearyourhome,ortryacryosauna,whichusestheprincipleof“coldthermogenesis”toreduceinflammation,burnfat,andhelpresetyourmetabolichormones.

Exercise

Mycurrentobsessionistodoplankposeforsixtysecondstwiceperday!Thereare a lot of benefits: confidence, core, back and arm strength, and more. Itreturnsyoutoyourcenter.Ipromiseyoubigresultsforatinyamountoftime.

CLEANPROTEINSOURCESANDHOWMUCHYOUMAYNEED

DuringReentry,it’simportantthatyougetenoughprotein.Aimfor75to125

gramsperday,dependinguponyour levelofactivityandweight. Someof thebest protein sources and amounts for the average-weight woman are on thefollowingchart.

EatMoreCleanProtein

TestYourself

Testingyourpulsegivesyouvaluableinformationabouthowyouarerespondingtowhatyouareingesting.Performthefollowingthreesteps:1.Beforeyoueatoneofyourchallengefoods,takeyourpulsewhenyouareatrest.

2.Eatyourchallengefood.3.Waittenminutes,andcheckyourpulseagain.Ifyourpulsehasincreasedmorethantenbeatsperminute,thatsuggestsareaction.

Please note that youmay experience delayed reactions, such as itchy skin,rashes,orsomeoftheotherallergicresponses,whichcantakethreetofourdaystooccur.

FromDr.Sara’sCaseFiles:Sylvie,AgeFifty-Three

•Lost18pounds,4inchesoffherwaist,and4inchesoffherhips.•“I’vedeterminedthatI’masugaraddictandmustnotincludeitinmydiet.LookslikeIcan’tenjoyanymoreofthosecakesandcupcakesIlovetomake.”

•Bloodsugarisdown25points.•“Hadmyfirstcupofcoffeethismorningandhatetosayitdidn’ttasteasitdid”pre–HormoneReset.

NotesfromHormoneResetters

“I’m followingallof the things I learned.Myweighteventuallydropped to115pounds[totalof33pounds lost—9pounds in thefirsthormonereset]. Ifluctuateabitbutafterthegoodqualityoflifeachievedfrompayingattentiontomybody,Iamcommittedtothislifestyle.”—Tammy

“BeforeIstarted,Iwasatmywits’end,tryingtoloseweight.Iwouldfollowdiets carefully, but have very limited results. I exercised, but the scale stillwouldn’tbudge.Now,I’velearnedsomeofthesciencebehindwhyitwassohard to loseweight. I had outgrownmy fat pants andwas rather hopeless.DespitewhatIthoughtwasahealthylifestyle,IfeltlikeIwasboundtobefatforever.Now,IfeellikeIhavehope.Iknowthatweightlossisn’tjustabout

calories in versus calories out. I better understand how to take care of mybodyandusefoodtonourishmyself,notcomfortmyself.WhichisnowmucheasiersinceIhaveshedmy‘sugarshackles’!”—Linda

“Myblood sugarhasdroppeddramatically! Iwas at 118 aweekbefore theHormoneReset started.That freakedmeout!So,nomore sugar since then.Today my blood sugar was 86! Yippee! I had two grandparents that werediabetic,andmybrotherisdiabetic(alltype2)…soI’mstoppingthattrainrightnow.Itwastimetotakemyheadoutofthesandandlookatsomerealnumbers,andyour[program]gotmeontherighttrack.”—Christy

FinalWord

ThefinalwordforReentryis“balance.”Onthisjourney,you’vetakenyourselftoanextreme.You’vespenttime,money,brainpower,andinternalresourcesinordertocompletethetwenty-one-daychallenge.AsyouembraceReentry,Iwantyoutothinkofthatpendulumswingingbacktothecenter.Myhopeisthatyoudon’tfeellikeyouaredeprivedormissingout,whileatthesametimeyoudon’tbingeonsugarandalcohol.Balance.It’swhatmakesusshineandbecomeourbestselves.Takealookatallthethingsthathelpyoufeelbalanced.Takingafive-minute

break every hour? Saying “probably not” to another school volunteeropportunity? Then look at things that make you feel imbalanced.Overscheduling? Checking your smartphone constantly? Just like each personwillhaveherownexperienceofReentry,eachpersonhasherowndefinitionofbalance. It depends on your personality, life circumstances, and environment.Whatdoesbalancemeantoyou?The Reentry period is a good time to remember to practice the “Serenity

Prayer” written originally by theologian Reinhold Niebuhr and adopted bytwelve-stepprograms:God,grantme theserenity toaccept the thingsIcannotchange, the courage to change the things I can, and thewisdom to know thedifference.

CHAPTER11Sustenance

Iwanttohonoryoufortheextraordinaryeffortyou’veputintoyourHormoneReset. I applaud your commitment, and I trust that it’s paid off in terms ofweight loss, inches lost, and glowing skin. If you are like my patients, yourhormone problems are vastly better, and you have a glorious sense of feelingenergetic and well rested. You’ve forged your own path and had inevitablebreakthroughswithyouruniquebiology.Nowthatyou’vecompletedyourHormoneReset, it’s timefor thefinal,and

perhapsmostimportant,stepofsustainedweightloss:thecontinuationofanewwayof eating.Mostdiets fail becausepeople eat “clean” for a short timeandthen rebound to theiroldhabitsof either eating thewrong foodsor eating toomuch food—or both. In order to sustain your weight loss and other benefits,we’regoingtochangethat.In thischapter,wewill reviewandrefineyourprogress,self-awareness,and

momentum so that you stay lean. As with the seven hormonal resets and theReentry phase of your Hormone Reset, Sustenance is not about calorierestriction or weird juices. It’s about defining and instituting a scientificallyproven approach to staying on the path. This kind of sustenance might be aparadigmshiftbutonethatwillnourishyouratherthandepleteyou.Sustenancewill make you feel alive, instead of lethargic, grateful instead of resentful,hopefulinsteadofdisheartened.Now that you’ve reset your system and discovered your new baseline, you

have new taste buds that are hungry for nutrient-dense food and a new set ofreceptors for the seven hormones of metabolism. Plus you’re a fat-burningmachine.It’stimetolearnhowtosustainyourHormoneResethabits.Youhaveallthe

informationyouneed.Yourfutureishere.It’stimetoembraceit.

YourReboot

You know how your computer gets locked up occasionally and you have torestartittogetitoperatingsmoothlyagain?That’swhatit’slikewhenyoushiftto the last phase of your Hormone Reset: a reboot of your system. You arecrossinganewthresholdinyourbody.Yourbodyiscleanandtuned,yourguthas been repaired, your mitochondria are working smoothly, your immunesystemishappy,andyou’vequelledtheinflammationthatmakesyoufat.Nowwhatdoyoudo?Oneword:sustenance.WhenIfirststarteddietinginhighschoolatagefifteen,I thought thatdiets

were something you do for about a week or two, and then you arrive at themaintenance phase, whichmeant (or so I thought) that theweight stayed off.NowIknowthatmaintenanceisnotadestinationbutadynamicprocess.Ialsoknow,frombothmyworkandmypersonalexperience,thatmaintenanceistheglue.Itholdstogetheryourabilitytostaycleanandlean,celltosoul.Anditcanbe thehardest andmost critical phase, asweknow from thegrim statisticsofhowmostdietsfail.Wealsoknowhowyo-yodietingisactuallyworseforyouthanneverdietingatall,becauseitwrecksyourmetabolism.Butmaintenance—orasIprefertocallit,sustenance—canalsobethemostexcitingphase,becauseyouarecreatingnewhabits thatwillmakeyou livea longer, leaner,healthier,andhappierlife.You probably won’t be surprised to learn that I offer a new way of

approachingthesustenancephase.Insteadoflookingat thisphaseasatimetorestonyourlaurelsandresumetheeatinghabitsthatledyoutothisbookinthefirstplace,Iwanttoharnessthepowerofyournewlycleanbodyandmind,anddirectthatpowertowardtakingyourhealthtoawholenewlevel.I like to think of the twenty-one days of your Hormone Reset as your

debutanteball.You’veworkedhardtoprepareforthatmoment—thedress, thehair,thevenue,theflowers,thedancemoves.Butoncethepartyisover,therealworkofbecominganadultbegins.Inthesameway,onceyourHormoneResetisover, the real work of sustaining your newfound clean body and weight lossbegins.Justasateenagerhasamentortoleadheronherjourney,youhavemetoguideyouonthisnewpath.

TheScienceBehindSustenance

Of course, I have a scientific basis formy rules of sustenance. In a nutshell,keepingyourinsulinbalancedisthegatewaytosustainingyourweightforlife.

Youmaynothavelostalltheweightyouwanttorelease,butIrecommendthatyou perform your Hormone Reset each quarter (i.e., every three months).Rememberthescalesthatrepresentdivinejustice?OneofthedepictionsshowsthegoddessThemiswithaswordandascale.Thinkofinsulin—inbalance—asyourpowerfulsword.Your problem is hormonal. All paths of fatness lead back to that rascal

hormone,insulin.Yetjustasyoucanresetyourinsulininaslittleasseventy-twohours,youcanruinitagaininjustasmuchtime.Sothekeytomaintenanceandpreventingweightregainistokeepinsulininitssweetspot:nottoohighandnottoolow.Theideathatweightgainishormonalisamindbenderformostpeople,soI

want toreiterate thatyoushouldfocusonyoursevenhormonesofmetabolisminsteadof the faultynotionofpayingattentiononly tocalories inandcaloriesout.Putanotherway,positiveenergybalance(morecaloriesintothebodythanout)describeswhathappenswhensomeonegetsfatbutnotwhyheorshegetsfat.The“why”ishormones,aswediscoveredtogether.

DR.SARA’SSECRETTOAVOIDWEIGHTREGAIN

Whenitcomestomaintainingweightloss,“bigdoorsswingonlittlehinges”(asW.ClementStone—businessman,philanthropist,andself-helpbookauthor—famously said). What are the little hinges that can lead us to success?Regrettably, the studies onweight regain are ambiguous andpoorly designed.Amongthestudiesthatareavailable, thedatashowthatroughly20percentofpeoplewholoseweightareabletomaintainitforoneyear.1It’sasifthebrainiswiredtomakeyouregainweight,sothetrickistoreversetheincreasedappetiteand the decrease in resting and exercise-induced metabolic rates. Since theproblemofweightgainandregainishormonal,notcaloric,Ibelievewecandobetterwithmaintenancewhenwereallyzeroinonthelittlehingesthatswingbigdoors.

Dr.Sara’sThreeRulesofSustenance

1.Eatenoughprotein.Ifyoudon’tgetenoughproteininyourdiet,yougethungry,starteatingmorerefinedcarbs,andregainweight.Scienceshowsthatinsufficientproteinleadstoweightregain,andthecorollaryistrueas

well—thatadditionalproteinpreventsweightregain.2Womenwithadrenaldysregulationoftendon’tgetenoughprotein.Keepinmindthatifyoulovetosnack,eatingsufficientproteinalsokeepsyoufromgettingthemunchies.

2.Avoidrefinedcarbs.Eatingfoodswithalow-glycemicindex/loadleadstolowerfastinginsulinandinflammation—andthat’sagoodthingforgettinglean.3Refinedcarbohydrates,notcalories,makeyoufat.Avoidthebadorfat-boostingcarbs—sugars,starches,bread,pizza,refinedflour,andpasta.Ingeneral,thefewercarbsyoueat,theleaneryou’llbe.Proteinandfatareessentialtoyourhealth;carbsarenot.Reducingcalorieswon’tworkforfatlossunlessyoucutbackoncarbs.Ifyoudon’t,youwillbehungryandyourmetabolismwillslowdown.Thisisakeyproblemwithmostrestrictivedietsandwhytheyfail.Wedon’twantthat,sonomorerestrictingcalories.Asyou’velearned,refinedcarbsthatarerapidlydigested(andlowinfiber)areoneofthelikelyfood-basedcausesofinflammation,heartdisease,maybeevencancer.Alltold,theycreateabadneighborhoodforyourDNA.

3.Keepyoureyesonnetcarbsandtriglycerides.Thebestevidencedoesnotprovethatsaturatedfatclogsyourarteries.Thetrueenemyistriglycerides,thefatyourlivermakeslikecrazywhenyou’reovereatingcarbohydratesandotherlow-fibersourcesoffructose.That’swhyIrecommendyoucontinuetoeatfoodslikenutrient-densevegetables(onepoundperday),cleanandanti-inflammatoryproteins(suchascrustaceansandcold-waterfish),andhealthyfats(suchascoconutoilandgheefromgrass-fedcows).

YourDashboard

Pilotsrelyontheirnavigationalcontrolstomonitorspeed,elevation,fuelusage,andpressure.Youhaveadashboardtoo.Whenyou’rewillingtochangetherootcauses of your broken metabolism—from estrogen dominance to slowdetoxification—you have the controls right under your fingertips, and theevidencedocumentedinyourjournal.Yourdashboard leverages the fact thatyourneurotransmittersandhormones

work together. You can bring your whole dashboard into a safe zone byrecalibratinghowyoueat,sleep,move,andthink.Noemergencyoxygenmaskrequired.Herearetheinstrumentsandleversthatstayonmydashboard,andIworkat

themeveryday:

1.Startyourdaywithashake.WeknowfromtheNationalWeightControlRegistrythateatingbreakfastisessentialtomaintainingweightloss.Wealsoknowthatfoodintolerancesareontherise,soIrecommendthatyoucontinuetostartyourdayrightandsetyourselfupforsuccessbydrinkingamedicinalshake.Chooseaproteinpowderfortheshakethat’santi-inflammatory:freeofglutenanddairy,andlowinsugar(lessthan5gramsofsugarperserving).Watchoutforwhey,too,ifyoufindyou’reintolerant.

2.Dialinyourmacronutrients.Ourknowledgebaseofwhathelpskeepweightoffhaschangedovertime.Nowthebestinformationisthatsuccessfulloserskeepitoffbylimitingrefinedcarbohydratesandeatingmorehealthyproteinsandfats.4Infact,since1995,whenwefirststartedtrackingthepeoplewhoaresuccessfulatmaintainingweightloss,thenumberofpeopleonalow-carbdiet(definedaslessthan90gramsperday)hasnearlytripled,from6to17percent.Successfullosersareeatingmorefat—upfrom24to29percentoftotalcalories—andsaturatedfatconsumptionhasincreasedfrom12to154gramsperday.Whatdoesthatmeanforyou?

•Keepyourtotalnetcarbsbetween20and49gramsperday.Whenyouwanttomaintainyourweight,inchuptobetween50and99gramsperday.Eatslowcarbs,particularlyvegetables,sweetpotatoes,andplantains.(Readlabelstocountgramsofcarbs.AlsoseeMeasurement#9onpage32foradescriptionofhowtocalculatenetcarbs.)Inmyopinion,lowerlevelsofcarbohydratesmayberiskyifyouhavethyroidoradrenalissues—whichmostwomenhave!Eatyourpoundofvegetablesperday,drinkyourshake,andhaveanoccasionalroastedsweetpotato!Ieat3ouncesofsweetpotatoatdinnertwiceeachweekandfindithelpsmysleepandadrenalfunction.

•Forprotein,getabout75to125gramsperday.Rememberthattwoeggscontain13gramsofprotein,and4ouncesofchickenbreasthas25grams.

•Forhealthyfats,aimforapproximately30to50percentoftotalcaloriesperday.

3.Crowdoutthejunk.Thishabitworksreallywellwhenyouhaveatendency(oroutrighthardaddiction)tocertainfoods,likesugar,alcohol,orcaffeine.Youmustcontinuetoeatgoodquantitiesofhealthyfoodeachday—crowdoutthephysicaljunkorbadfood.Ithinkofitasthe80/20rule:aimfor80percentvegetablesand20percentcleanprotein.Rememberthatprotein

makesyousatisfied,andinsufficientproteinmakesyoucravecarbohydrates.Ourgoalistomakesureyougetenoughofthefun,yummy,andnutrient-densewholefoodssoyou’renothungryforthosefrenemies(yummy-lookingthingsthatarebadforyou).Asanexample,drinkashakeforbreakfast,andplanyourlunchanddinnertobelowinsugar.Eatalargesaladwithacleanprotein(fish,shrimp,orchicken),andcontinuetoeatonepound(ormore)ofvegetableseachday.Additionally,Iwantyoutocrowdouttheemotionaljunk,orwhatscientistscall“internaldisinhibition”—thethoughtsandfeelingsthatderailyoufromeatingthebestfuelpossible.Havingstrategiesinplace,suchastheCelltoSoulPracticesinchapters3through10,willhelpyougetandstaylean.5

4.Keepmeasuring.Thishabitensurescontinuousmetabolicaccountabilityandimprovement.Ichallengeyoutofindthetopfivemeasurementsthattrackyourprogressbest,andkeeptheminmindasalistthatyoureviewdaily(steps,sleep)andweekly(waistandhipcircumferences,bloodsugar,bodyfat,pH).Hereareafewmoredetailsabouthowthesemeasurementshelpsupportyourmaintenance:

•pH.Newresearchsuggestswhenyou’retooacidicfromhighstressandeatingacidifyingfoods,yougainweight.6Thismaybeparticularlytrueinwomen.7

•Bloodsugar.Checkthisonceaweeksothatyoucancalibrateyourbloodsugarbeforeitgetsoutofhand.Ideallyyourfastingbloodsugaris70–85mg/dL.

•Waistandhipcircumferences.Scienceshowsthatyourhipmeasurementisthebestestimateoffatmass.8Measureweekly.

•Bloodpanel.Gettingthisevaluationonceeverythreetosixmonthsgivesyouimportantdataonyourhormonelevels,suchasthyroid.SeeResourcesforwheretogetbloodpanelsdrawn,butthebestoptionistoorderlabsthroughyourhealthprofessional.

5.Rotateyourfood.IfyoufoundinReentrythatyouhadamildreactiontoafood,youmaydecidetocontinuetoeatit,butinrotation.(Ifyourreactionwasmoderatetosevere,youshouldcompletelyremovethatfood.)Eatingthesamefooddayafterdaymakesyoumorelikelytodevelopanallergyandmoreseriousadversereactions.Butifyouonlyeatafoodonceevery

fourdays,areactionisfarlesslikelytooccur.Fromtheresetchapters(especiallyGrainFreeandDairyFree),youknowthatgrainsanddairyarethemostcommonallergenicfoods.Evenifyoudidn’thaveareactiontothemduringthisroundofyourHormoneReset,youmayinthefuture.Bevigilantandlimityourriskbyrotatingthesefoods.

6.Masteryoursleep.Recentevidenceshowsthatsleepiscrucialtostayingsensitivetoinsulin.Ifyouskimponsleep,youaremorelikelytoovereatthenextday.WhenyouhavelessREM(rapideyemovement)sleep,youloseinsulinsensitivity.9Thebottomline:mindyoursleepsoyoudon’tfalldownahormonalflightofstairsandregainweight.Irecommendeighthourspernight.

7.RepeatyourHormoneReseteverythreetosixmonths.ItellthewomenwhojoinmyonlinecourseoftheHormoneResetthatlifeisaseriesof“detox,retox,detox,”meaningIdon’texpectyoutobeperfectwhenitcomestofood.However,whatworksformeandforthevastmajorityofwomenistomaketheHormoneResetasasystemrebootonceeverythreetosixmonths,tocultivatebodyawareness,droppounds,andgetleanandclean.Learnmoreandconsiderjoiningthenextonlineeventatwww.HormoneReset.com/detox.

When it comes toyourhabitdashboard, remember the ideas fromchapter2about how habits ideally will replace your reliance on willpower. I wishwillpowerwereconsistentalldaylong,butthetruthiswillpowerfadesoverthecourse of the day, which is a major problem for those of us with fooddependency.

CampSustenance

Whetheryouwanttogetandstayleanbecauseofvanityorsanity,becauseyourdoctortoldyouthatyoumust,orbecauseyoujustwanttofitintoyourweddingdress, we have good science from the NationalWeight Control Registry thatinforms the rules of maintenance. The registry shows that over a decade itsmemberslost10percentoftheirbodyweight—and87percenthavemaintaineditformorethantenyears.10 Inorder tobeeligiblefor theregistry,adultsmusthavelostatleast30poundsandkeptitoffforayear.Onaverage,awomanintheregistry(and80percentintheregistryarewomen)isforty-fiveyearsinageandweighs145pounds.

What I find fascinating is that the registry members fall into one of fourcamps,11 andmysuspicion is that thesecampsarehormonallyandgeneticallydetermined.1.StableMables.Thisgroupincludesmorethan50percentofthemembers.Theyarestableinweightandarehealthy,exerciseaggressively,andareverycontentwiththeirweight.

2.Strugglers.Twenty-sevenpercentofmembersfitintothesecondcamp.They’vestruggledwithweightsincechildhoodandrelyonthegreatestnumberofstrategiesandresourcestostayintheirtargetweightzone.Notsurprisingly,manypeopleinthiscampdescribefeelinghighstressanddepression.

3.PinkClouders.Thisrepresents13percentofthemembers,andtheyweresuccessfulatweightlossthefirsttimetheytried.Outofthefourcamps,theyaretheleastlikelytohavebeenoverweightaskids,havethelongestdurationofweightmaintenance,andhavetheleastdifficultycontrollingtheirweight.(Idon’tknowmanyofthesepeople!)

4.Restrictors.Slightlylessthan10percentofthemembers,restrictorsaretheleastlikelytouseexercisetocontroltheirweight,areolder,eatfewermeals,andreportmorehealthproblems.Inotherwords,theyrestricttheirfoodinsteadofexercising.

Takeamomenttoreflectonwhichcampyoufitinto.Onceyoudo,youcanusethatinformationtoguideyourmaintenancestrategies.WhenIlearnedaboutthefourcampsofpeoplewhomaintaintheirweightloss

for years, I got curious about the specific strategies registry members use tosustainweightloss.Thatis,whatarethelittlehingesthatsuccessfullyswingbigweightlossmaintenancedoorsforpeople?Themosteffectivestrategiesare:12

•maintaininghighlevelsofconsistentexercise(aboutonehourperdayin90percentofregistrymembers—infact,thisismoreimportanttopreventweightregainthantopreventweightgain;13anotherstudyshowedthatburstsoftenminutesofmoderate-to-vigorousexercisearelinkedtogreatermaintenanceofweightloss14);

•eatingbreakfastregularly;•self-monitoring(75percentofregistrymembersweighthemselvesatleastonceperweek);

•minimizingTV(62percentofregistrymemberswatchlessthantenhours

ofTVeachweek);and•maintainingaconsistenteatingpatternacrossweekdays,weekends,andholidays.

I agree with all of those techniques. Interestingly, eating more fat andexperiencingdisinhibitionaroundfoodwerelinkedtogreaterweightregain,buttheamountofphysicalactivitywasnot.15Thattellsmeyoumustpayattentiontofat(nottoomuch,nottoolittle),youshouldavoidyourtriggerfoods,andyoudon’t need to exercise fiendishly for maintenance to work. In my opinion, ahealthy breakfast, burst exercise, self-monitoring, and consistency keep thesefolkslean—andthesehabitscankeepyouleantoo!

CreatingaLow-StressLifestyle

Recently, Iwentona trip toPointReyes,California,which isanature lover’sdream destination. It offers great hiking, kayaking, cycling, horseback riding,andswimming,andit’soneofthebestplacesinthecountrytobird-watch.Thelightattheendofthedayisluminousyear-round,andthelandscapemakesmyheartsingandmyadrenalssmile.It’slowstress,andit’sgoodformybody.AfterIvisitaplacelikethis,IwonderhowIcantakethatsenseofpeaceand

bringitbackhometomy“real”life,filledwithahusband,children,amortgage,andahouseholdtorun.Iknowthatalifefilledwithnothingbutbird-watchingandhikingisunrealistic.ButmygoalistobringbacksomeofthecalmIfeelinPointReyessoit’snotallornothing:totalstressuntilIescapeandcrashforafewdaysinnature.BehavioraleconomistDanAriely,PhD,said,“Ifweunderstoodourcognitive

limitations in the sameway thatweunderstandourphysical limitations…wecoulddesignabetterworld.”HisstatementappliestoyourHormoneReset;it’samind-over-mouthgame.Creatingalow-stresslifestyletakessomeplanning.I’vefoundthatit’seasyto

get swept away in the day-to-day world, and a big part of me loves theexcitement and energy that permeatesmywork andmy life. I’ve found a fewhelpful things tocreate thiskindof lower-stress life,and Iwant to share themwithyou.Youmightwanttostartincorporatingoneormoreoftheseintoyourroutineandseewhereyouland.

Meditate.I’vesaiditbeforeandI’llsayitagain.Ifyoucan’tquityourjobor

runawaytoHawaii,meditationisoneofthebestthingsyoucandotocreateinnercalm.Clearingyourmindoftheclutterisasimportantastakingoutthegarbagesothekitchendoesn’tstarttosmell.Itdoesn’ttakemuch.Getuptenminutesearlierthanyouusuallydoandsitonacushion.(IhaveameditationappthatmakesalovelyTibetanbellsoundtosignifythebeginningandendofmy meditation.) Take a few deep breaths before settling in. Then begin.Simplywatchyourthoughtsastheyarise,andthenletthemgowithyouroutbreath.

Makecutbacks.WhenIlookatmylife,it’shardtoseeplacestocutback.Idon’twanttoskimpontimewithmykidsorhusband,withmygirlfriends,orinmywork.Iloveallofthesethings.ButI’vefoundthatIhavetolookatthenatureoftheseactivitiesanddiscoverwaystomodifythemtomeetmyneedsforlowstress.Forexample,insteadoftakingmykidsonanall-dayouting,Imight choose to stay home with them in our pajamas and dance or play aboardgame.Withmywork,Imightchoosetodelegatemoreworktoothersorcutbackoneafternoon.Isay“probablynot”tomorequeriesformytime,sothatIhavemoretimetoremindmyselfnotto“overcare”—atermpopularizedbyDocChildre, founderof the InstituteofHeartMath—when themind andemotionscross the lineofbalancedcareandget tooattached toandboggeddownwithwhomeverorwhateveryou’recaringabout.16

Assessthedrive.Commutingandchauffeuringcantakeatoll.Examineyourdriving time, and see if there are ways to cut back: carpool, take publictransportation,lookforanewjob,telecommuteonedayaweek.Ibelievethatdrivingisamajorcontributortostress,nottomentionthatitcantakeatollonyourbody,theplanet,andyourvaluabletime.

Banishthevampires.Emotionalvampiressucktheenergyrightoutofyou.Iwantyoutothinkaboutthevampiresinyourlife,peoplewhomakeyoufeeldepleted, insecure, or just plain angry. You don’t need to hang onto thesepeople.Youcanweanthemfromyourlife,justasyoudowithsugar.

Plugintopassion.Idon’twanttoaddmoretoyourplate,butincertaincaseslowstressmeansaddingsomethingyoulovetoyour life.Creativity isa lifeenergythatpulsesthroughus;whenwedon’thaveit,wecanfeellowenergyandstressed.Figureoutwhatactivitiesyoucanturntowhenyoufeelstressed:knitting,hiking,painting,poetrywriting?Manywomenlettheirpassionsslip

away toovercare forothers. I’maskingyou to reclaimyourpassion. Itwillnotonlybenefityoubutalsobenefiteveryonearoundyou.

Scheduleinrelaxation. Ihaveafirmrule: Imustsetaside thirtyminutesaday for relaxation or stress relief. Sometimes I run, often I listen to guidedmeditation onmy iPhone, or go for an amblingwalk. If I’m ambitious, I’lljoinafriendforabarrefitnessclass.Itdoesn’tmatterwhatitis,justthatyoudoit.Noexcuses:youwouldeasilyspendthirtyminutesonaphonecalloratthecoffeeshop,soIknowyoucanfindthetime.Thinkofthislikeareservoir:each time it rains, the reservoir fills up. No rain means no water. If thereservoir is empty, therewill be nothingwhen you are the thirstiest. In thesame way, when you practice relaxation, you will be filling up your innerreservoir so that in times of intense stress, youwill know how to access arelaxedstateofmind.

Connect tospirit.Oneof thekeyways tocreatea low-stress lifestyle is torealize the critical role that your spiritual journey plays in healing yourmetabolism.Whenthere’snotimeforyourspirituallife,it’smorelikelythatyou’llbecomedependentagainonfoodasaway to fill thevoid,andyou’llregainweight.Figureoutwhatkindofspiritualpracticeworksforyoutokeepfromlettingthathappen.ItcouldbesomethingI’velistedpreviously,suchasmeditation or walking in nature. Or it could be praying, joining a spiritualcommunity,orreadinginspirationaltexts.Whateveritis,picksomethingandmake a commitment to conscious contact with a Higher Power of yourunderstanding.

Supplements

AsyousustainyourprogresswithyourHormoneReset,Ihaveasupplementtorecommend.WhileIhopeyounowunderstandthatbakingyourchildacakeisnot as loving as you might think, occasionally we want a treat. For thosesituations, tryacarbblocker that containsPhaseolusvulgaris, an extract fromwhitekidneybeans.Takeitthirtyminutesbeforeeatingfoodsthatarehigherincarbohydrates, such as pumpkin, sweet potatoes, yams, or if you must, theoccasionalchocolatecake.

CelltoSoulPractice

WhenIwas inaprogramforfoodaddiction,Iheardagreatparable. I tried tofind its origin, and my research suggests it may have originated with NativeAmericans,butitwasalsodescribedbytheReverendBillyGraham.17Iwanttoshareitwithyoubecauseithelpedmewithmaintenance,andIknowitwillhelpyoutoo.My sponsor toldme that inside all of us exists a power struggle between a

white dog and a black dog. The white dog represents peace, joy, love,acceptance, truth, compassion, and faith. The black dog represents anger,resentment,hate,fear,insecurity,doubt,superiority,andego.Typically,theblackdogwilldominateifyou’reunaware.Whichdogwillwintheinternalfightforcontrolofyourbodyandmind?Theonethatyoufeed!Thewhitedogisfedinmanyways,suchas:

•planningyourmealsonedayinadvancesothatyou’renotrelyingonwillpowerandalast-minutescrambletofeedyourself;

•nurturingyourselfandclaimingatleastaminimal,effectiveself-careregimen;

•gettingregularexercise;•cultivatingbodyawareness—hittingthepausebuttonwithmeditation,yoga,andtheCelltoSoulPracticesfeaturedinthisbook;

•havingmeaningfulconversationswithpeopleyoulove;•talkingwithlike-mindedfriendsaboutyourvulnerabilities,andtappingintothecollectivewisdomabouthowtoaddressthem;and

•intentionallychoosingalow-stresslife,insteadoflettingyourselfgettakenoverbystressthatisactuallyunderyourcontrol.

Inotherwords,thewhitedogisyourHigherSelf.Whenyoutakeyourwhitedog off the leash, she is calm and friendly. She doesn’t bite your neighbor orotherwise behave out of control. Amazingly, when you feed your white dog,yourblackdogcalmsdown,too.Ontheotherhand,yourblackdoggetsfedinoppositeways,by:

•havingastressfulday;•cuttingcornersonyoursleep;•waitingtoolongtoeat;

•overeating;•eatingfoodsthatdon’tserveyou;•leavingfoodchoicestothelastminute;•eatingfoodsthataretriggers,suchassugar,grains,anddairy;•pretendingyou’vegotitallfiguredoutanddon’tneedanyhelp;and•notpursuingyouruniqueabilitiesandpassions.

When you let your black dog off the leash, she goes nuts—barking, biting,poopingandpeeingallovertheplace,andgenerallydestroyingyourhomeandupsettingtheneighbors.The bottom line: feed yourwhite dog. It will power yourmaintenance and

providethemomentumyouneedtokeeptheweightoffandfindlastingsuccess.

NotesfromHormoneResetters

WhenItakeagroupofwomenthroughtheHormoneResetDiet,Ilovetohearallthedifferentwayswomenfeelbackhomeintheirbodyoncetheyarefinishedwiththesevenresets.Therearemanyvariationsonhowthisfeelstoawoman,andIofferthefollowingdescriptionssothatyoucanseewhichresonatesmostwithyou,nowthatyou’reattheendofyourHormoneReset.

“Ilovetoresideinthissacredtemple.”—Arti

“When your body andmind are in sync, you feel like you’re unstoppable,vibrant, and energetic, but in a calm and grounded way. It’s nirvana!”—Michele

“WhenI’mathomeinmybody,Ifeelfullyawakeandappreciativeofalllifehastoofferandthedesiretoreceiveit.”—Sherry

Icanrelatetoeachofthesewomen,andIimaginethesamemaybetrueforyou.Theypointtowhat’slostforusaswomenwhenwegettoobusytolistentoourbodiesanduseourinnerguidance.Whenwetakethetimetocleantheslate,we feel amazing. “It feels like awarm, sunnyday,” saidonewoman after theHormone Reset. “I feel a deep sense of calm, contentment, and happiness—physicallyandemotionally.”It’suptoyoutomakethatchoice:Doyouwantitto be stormy and rainy, or do you want a wonderful sunshine to warm your

body?Eachday,youhavethechancetocontrolyourinnerweather.Iencourageyoutochoose thewarmsunshine insteadofmudandthunderclouds.Thatwayyoucandealmoregracefullywiththeinevitablewindsofchangethatwillcome.

FinalWord

Over the course of your Hormone Reset, you’ve learned firsthand about thefoods that tend to cause harm through allergies, intolerances, hormoneimbalance, broken metabolism, and fat-loss resistance. After elimination andprovocation,youareempowered to listenevenmoreclosely toyourbodyandmakethebestdecisionsaboutwhichfoodsserveyou.Ihopeyouknowbynowthatthisisaboutsomuchmorethanweightloss.It’s

aboutmasteryoveryourlife.Whenyoufeelenergetic,strong,andintouchwithyourbody,wonderfulthingscanhappen.Nowthatyouarenolongerbloatedandcranky,obsessedandneurotic,orguiltyandself-loathingaboutyourbody,youcanfinallyfocusonyourdeepesthopesanddreams,yourpurposeinlife,yourvoice,yourplaceintheworld.Youcandiscoverwhatmakesyoufeelmostaliveandawake.It’shuge.Like the thousands of women who’ve gone through the Hormone Reset, I

hopeyoufeelenchantedbyyourbodyandcontinue tocultivate theawarenessthat you need tomaintain your progresswith grace. Please count onme as aresourceforyouatanypointatwww.HormoneReset.com.Evenifyou livefaraway,imaginethatI’mthere,byyourside,asyougofoodshoppingorexercise.Whenyoucometoacrossroads,andyoumostcertainlywill,askyourselfwhatImightdoorsay.Ihopethisprovidesyouwithsomeguidanceandinsight.Thankyou foryourcommitment, sharing this timewithme, and takingvital steps tocreateandsustainyourprogress.Iwillleaveyouwithanimageofthelotusflower.Youmighthavenoticedone

floating on a pond or seen a picture. This exquisite and fragrant flower isamazing:itliterallygrowsupfromthemud,spreadingitspetalstowardthesun,fullofinnerintelligenceandsubtleenergyfromtheinsideout.Youarethelotusflower.Nomatterwhereyou’vecomefromorwhatyou’ve

been through, you have the potential to break through toward the light, tocultivateawareness,toacceptwhereyouareandwhereyouareheaded—andtobloom. You are gentle yet strong, determined, and beautiful. I honor yourbraveryandcommitment.Onceyou’veseenthelight,Ihopeyoudecidetodwellandthriveinitformanyyearstocome.

Recipes

Food should be delicious and nourishing, and it should keep you feelingenergizedfromyourcellstoyoursoul.Theserecipesaredesignedtohealyourmetabolismandtobeeasyforbusypeopletoprepare.

THEHORMONERESETSHAKES

Dr.Sara’sBasicVanillaShakeGeek Out with Dr. Sara: Protein shakes are a great opportunity to consumeeffortlessly a serving of nutrient-rich, fresh vegetables. (Lightly steam them ifyou have thyroid issues to reduce the goitrogenic or thyroid-slowing effect.) Ialways add at least a cup of greens, usually frozen kale, tomy shakes. Somepeopledislikekalebecause it is fibrousandbitter, but I find that the flavor iseasilymaskedinthisdrink.

Makes1serving

2scoopsDr.Sara’sVanillaShake(orsimilarproteinpowder)2scoopsDr.Sara’sFiber(orsimilar)1tablespooncasheworalmondbutter1cupunsweetenedcoconutmilk,unsweetenedalmondmilk,orfilteredwater(addmoreliquidifyoulikeyourshakethinner)

4or5icecubes

Blendallingredientsinablenderuntilsmooth.

Dr.Sara’sBasicChocolateShakeMakes1serving

2scoopsDr.Sara’sChocolateShake(orsimilarproteinpowder)2scoopsDr.Sara’sFiber(orsimilar)1cupunsweetenedcoconut,unsweetenedalmondmilk,orfilteredwater4or5icecubes½tablespoonmacapowdertosupportestrogenmetabolism(optional)*1tablespooncacaonibstosprinkleontopforalittlecrunch(optional)1tablespoonmedium-chaintriglyceride(MCT)oiltoboostfatburning(optional)

Blendallingredientsinablenderuntilsmooth.*SeeTheHormoneCure,page191,formoreinformation,orgotowww.thehormonecurebook.com.

DetoxShakeGeekOutwithDr.Sara:Unsweetenedalmondmilkhas50percentmorecalciumthandairymilk!Gettingoffdairynevertastedsogood.

Makes1serving

2scoopsDr.Sara’sVanillaShake(orsimilarproteinpowder)2scoopsDr.Sara’sFiber(orsimilar)1cupalmondmilkorfilteredwater(addmoreliquidifyoulikeyourshakethinner)

1cupkale1tablespoonMCToil4or5icecubes

Blendallingredientsinahigh-poweredblender(forinstance,Vitamix,Blendtec,MagicBullet,orNutriBullet—seeResources)untilsmooth.

MintChocolateChipShakeGeekOutwithDr.Sara:Here’sadetoxifyingdrinkthatisashealthyasatonicandasnutritious as abalancedmeal, and it tastes likedessert!Cacaonibs areroastedcacaobeans,theessenceofchocolate.

Makes1serving

2scoopsDr.Sara’sChocolateShake(orsimilarproteinpowder)1½cupsunsweetenedcoconutmilk(orlesstomakeyourshakethicker)1cupfreshchoppedmintleaves½cupfreshdandeliongreens¼cuprawcacaonibs4or5icecubes1tablespooncacaonibs(optional)1freshmintleaf(optional)

Blend all ingredients in a high-powered blender until smooth. Garnish withcacaonibsandamintleaf.

SunflowerChiaShake

GeekOutwithDr.Sara: Sunflower seeds are rich in vitaminB6,whichhelps

youmakemoreofthehappybrainchemical,serotonin,andreducesyourriskofpremenstrualsyndrome.

Makes1serving

2scoopsDr.Sara’sVanillaShake(orsimilarproteinpowder)2tablespoonschiaseeds,soakedinwaterovernight2tablespoonsunsweetenedsunflowerseeds(orsunflowerbutter)1cupunsweetenedcoconutmilk,unsweetenedalmondmilk,orfilteredwater

1cupkaleleaves4or5icecubes2teaspoonsfreshlymincedgingerroot(optional)

Blendallingredientsinahigh-poweredblenderuntilsmooth.Enjoy!

HazelnutChocolateSpiceShakeMakes1serving

2scoopsDr.Sara’sChocolateShake(orsimilarproteinpowder)1-inchpieceoffreshginger,peeledandchopped1tablespoonpurecacaopowder1tablespoonrawcacaonibs1tablespooncashewbutter1cuprawkale*1tablespoonturmeric1cupunsweetenedhazelnutmilk2tablespoonschiaseeds,soaked(optional)

Blendallingredientsinahigh-poweredblenderuntilsmooth.*Ibuykale,washandchopit,andfreezeitforshakes.

THEHORMONERESETBEVERAGES

TulsiTea

Geek Out with Dr. Sara: Tulsi, or holy basil, is an herb used in Ayurvedicmedicine for its healing and stimulating effects.Replace yourmorning cup ofcoffee with this invigorating tea, and you may also be helping to reduce thedamagethatyearsofcoffeeconsumptionhaveinflicted.Tulsihasbeenshowntobeapowerfulanti-inflammatoryandhaspropertiesthatmaypreventulcers.

Makes2to3servings

8tablespoonsdriedorganictulsi4tablespoonsdrieddandelionleaves4cupsboilingwater4cupscoolwater

SteepTulsianddandelionleavesinboilingwaterforatleast30minutes.Oncetea has become quite strong, strain leaves and add cool water. Tulsi tea istraditionallyservedatroomtemperature.AdaptedwithpermissionfromJessicaTheroux’sTulsiTea.

LoveYourLiverTonicGeek Out with Dr. Sara: This tonic is an anti-inflammatory powerhouse.Turmeric, ginger, cinnamon, chard, and beets are all particularly potentcombatantsofinflammation.Rememberthatblendedveggiescounttowardyourdailypound.Justbesuretodrinkthepulpbyusingahigh-poweredblender(seeResources)!

Makes3to4servings

6cupsfilteredwater2mediumbeets,peeledandsliced2cinnamonsticks2-inchpieceoffreshginger,peeledandchopped2-inchpieceoffreshturmeric,peeledandchopped

1cupbroccolisprouts4or5largeleavesofredchard8to10leavesofdandeliongreens½cupfreshmintleavesJuiceofoneredgrapefruit

1.Placewater,beets,andcinnamonsticksinalargepotoverhighheat.2.Bringtoaboil,andcookuntilthebeetsaretender,approximately20to30minutes.

3.Strainthebeets,anddiscardthewaterandcinnamonsticks.4.Blendthebeets,ginger,turmeric,broccolisprouts,chard,dandeliongreens,mint,andgrapefruitjuiceinahigh-poweredblender;addthemixturetothepot.

5.Letthetonicheatoveralowflameforanotherhourortwo.6.Servewarmorcold.

QuickGreenTonicIfyoufindyourselfhavingtroubleconsumingapoundofvegetablesaday,tryblendingthemintoatonic.Thispotentdoseofantioxidantsgoesdownquickerthanasaladandtravelsbetter.Iusemyblenderfortonics,juices,andsmoothiesbecauseblendingwholevegetablesdoesn’tremovethefiberasjuicingdoes.Nottomention,blendingisfaster,easier,andlessmessy!

Makes1serving

½mediumShepherdorHassavocado½cupwatercressleaves1-inchpieceoffreshginger,peeledandchopped1-inchpieceoffreshturmericroot,peeledandchopped½cupradishsproutsJuiceoftwolimes1cupfilteredwater3or4icecubes

1tablespoonofMCToil(optional)

Blendallingredientsinahigh-poweredblenderuntilsmooth.Energizing!

TeaandCollagenFrappeMakes1serving

Brewedtea3tablespoonscollagen(cleanprotein;seeResources)1tablespoonMCToil

Blendallingredientsinablenderfor30seconds.

THEHORMONERESETSALADS

DelicataSquashSalad

Geek Out with Dr. Sara: Don’t toss the seeds from your delectable delicatasquash!Wintersquashseedsprovideomega-6fattyacids.Topreservethesevitaloils,roastyourseedsatalowtemperatureforashorttime—about160°Ffor15minutes. Toss with cinnamon or cayenne for a crunchy salad topping orafternoonsnack.

Makes6servings

4or5delicatasquash2teaspoonsmeltedcoconutoil,divided2teaspoonsseasalt,divided4shallots¾cupsunflowerseeds⅓cupoliveoil3tablespoonslemonjuice½teaspoonsalt1teaspoonorganic,hardwood-derivedxylitol(makesureit’snotmade

fromGMOcorn)2tablespoonswarmwater½cupchoppedcilantro

1.Preheattheovento375°F.2.Slicethedelicatasquashintothinslicesorcubes.Tosstheminalargebowlwithhalfofthecoconutoilandsalt.Spreadthesquashinasinglelayeronabakingsheet.

3.Dicetheshallots,andtossthemwiththeremainingcoconutoilandsalt.Spreadtheshallotsonaseparatebakingsheet.

4.Bakethesquashandtheshallotsfor30to45minutes.5.Meanwhile,blendthesunflowerseeds,oliveoil,lemonjuice,salt,xylitol,andwarmwaterinafoodprocessororblenderuntilsmooth.Youmaywanttoaddmoreorlessxylitolorsalt,dependingontaste.

6.Tossthesquash,shallots,andcilantroinalargebowl,andservewiththedressingontop.

ArugulaSaladwithWildMushroomsandDairy-FreeBrieGeekOut withDr. Sara: Tree nuts and nutmilksmake an excellent base fordairy-freecheese.Whereassoy-basedfakecheesesareoftenrubberyandbland,nuts provide the rich texture and complex flavor we expect to find in dairycheese. Rich in healthy fats and vitamins, nuts are also more nutritious thansoybeans. This recipe calls for an artisanal variety of nut cheese, which isrelativelysimpletomakeathomeandafarcryfromtheprocessedsoyproductwetypicallyassociatewithdairy-freecheese.

Makes4to6servings

3tablespoonsrenderedduckfat1smallcloveofgarlic,minced1cupwildmushroommedley,chopped2tablespoonsredwinevinegar1tablespoonoliveoil½teaspoontrufflesalt

½teaspoonblackpepper3cupsbabyarugula6ouncesCreamyDairy-FreeBrie(page282),orothersoftdairy-freecheesesuchasKiteHillWhiteAlder(availableatWholeFoods)

¼cupradishsprouts

1.Heattheduckfatovermediumheatinasmallskillet,sautéthegarlicandmushroomsuntilsoft.

2.Transferthemushrooms,garlic,andremainingfatfromthepantoasmallbowl.Whiskintheredwinevinegar,oliveoil,trufflesalt,andblackpeppertocreatethedressing.

3.Drizzlethedressingoverthearugulainalargebowl,andtossuntilcoated.4.Servethesaladwiththinslicesofcheeseontop,andgarnishwithradishsprouts.

WatercressandArugulaSaladwithGreenGoddessDressingGeek Out with Dr. Sara: This salad contains ingredients rich in beneficialphytonutrients, specifically sulforaphane, which aids in cleansing the body oftoxinsbecauseitactivatesenzymesintheliveressentialtodetoxification.

Makes4to6servings

1shallot1garlicclove3tablespoonswhitewinevinegar2wholeanchovies½avocado⅓cupfull-fatcoconutmilk½cupoliveoil¼cupfinelychoppedparsley3tablespoonsfinelychoppedbasil1tablespoondriedtarragon1tablespoondriedoregano

Saltandpeppertotaste3cupsbabyarugula1cupwatercressleaves4or5watermelonradishes,slicedthin½cupsprouts

1.Blendtheshallot,garlic,whitewinevinegar,anchovies,andavocadoinablenderorfoodprocessoruntilsmooth.

2.Withtheblenderonlow,slowlydrizzlethecoconutmilkandoliveoilintothemixture.

3.Transferthedressingtoasmallbowl,andwhiskthemtogetherwiththeparsley,basil,tarragon,andoregano.Addsaltandpeppertotaste.

4.Tossthedressingwiththearugula,watercress,radishes,andsproutsinalargebowl.

AdaptedfromAliceWaters’sGreenGoddessDressing.AliceWaters,IntheGreenKitchen(NewYork:ClarkstonPotter,2010),p.14.

Quinoa,Avocado,andChickpeaSaladGeekOutwithDr.Sara:Quinoa isprobably theworld’shealthiest seed (not agrain). Unlike cereal grains, quinoa contains healthy fats, protein, and manyvaluablephytonutrients.

Makes4servings

2cupscookedquinoa115-ouncecanchickpeas(garbanzobeans—lookforaBPA-freecan!)1largeavocado,sliced1cucumber,chopped1cupcherrytomatoes,halved(unlessyouarerestrictingnightshades)Juiceof1lemon2tablespoonsextra-virginoliveoilSaltandpeppertotaste

Tossallingredientstogetherinalargebowl,andserve.Thissaladwillkeepin

therefrigeratorforthreedaysifyouomittheavocadountilreadytoserve.

KaleandBeetSaladwithRedWineVinaigretteGeekOut withDr. Sara: The red pigment found in vegetables such as beets,chardstems,andrhubarbcomesfromphytonutrientsknownasbetalains.Ifyouhaveeverpeeledabeetwithyourbarehands,youknowwhatapotentamountofthispigmenttherootvegetablecontains.Betalainspromotedetoxificationinthebodybyenablingtheproductionofenzymesintheliver.

Makes4to6servings

Dressing:3tablespoonsredwinevinegar2tablespoonsoliveoil1teaspoonthyme½teaspoonfennelseedsSaltandpeppertotaste

Salad:1mediumbeet4or5largeleavesofdinosaurkaleHalfaheadofbutterlettuce,choppedQuarterofaredonion,thinlysliced

Fordressing:Whiskthevinegar,oliveoil,thyme,fennelseeds,andsaltandpeppertogetherinasmallbowl.Setaside.

Forsalad:1.Coverthebeetwithwaterinamediumpan,andbringtoaboil.2.Reducetheheatandsimmeruntilthebeetistender,approximately20to30minutes.

3.Removethebeetfromthepan,andrinseincoldwater.Sliceofftheskin,andcutthefleshintosmallthinpieces.Setaside.

4.Massagethekalebetweenyourfingersuntiltheleavesbecomebrightgreen

andsilkyintexture.Slicethemassagedleavesintothinpieces.5.Tossthekale,beet,lettuce,andoniontogetherinalargebowl.6.Topwiththedressing,andenjoy!

ButternutSquashSalad“Squoutons”Whenyouwant a littlebit of crispy, carbygoodnesson topofyour salad, trythese“croutons”warmovershreddedkaleandlettucewithslicedredonionandaredwinevinaigrette.

Makes4to6servings

1butternutsquash1tablespooncoconutoil1teaspoonsalt½teaspoongroundblackpepper1teaspooncayennepepper(optional)

1.Preheattheovento475°F.2.Peelthebutternutsquash,andremovetheseeds.Diceinto½-inchsquarepieces.Tossinalargebowlwithoilandspicesuntileachpieceiswellcoated.

3.Linealargebakingsheetwithaluminumfoil,andarrangethesquashinasinglelayerwithplentyofroombetweeneachsmallpiece.

4.Bakefor20to30minutes.Flipthecroutonsoverusingaspatula,andbakeforanadditional5to7minutesoruntilgoldenbrownandtenderontheinside.Enjoyoveryourfavoritesalad.

THEHORMONERESETSOUPS

ThaiCoconutChickenSoup(TomKhaGai)

Kaffirlimeleavesaresometimeshardtofind.Thezestandjuiceofonelimecanbesubstituted.

Makes6to8servings

2stalkslemongrass1largepieceofChineseginger,peeledandchopped10to12Kaffirlimeleaves2clovesgarlic2wholecardamompods6cupslow-sodiumchickenbroth1poundfree-range,organic,bonelesschickenbreastorthighs,cutinto1-inchpieces

1cupchoppedshiitakemushrooms113.5-ouncecanorganicunsweetenedcoconutmilk3tablespoonsfishsauceChilioilandcilantroleavesforgarnish

1.Removethebaseofthelemongrassstalkswithasharpknife,anddiscardthetoughouterlayer.Chopthelemongrassstalksinto2-inchpieces,andtossthemintoablenderwiththechoppedginger,Kaffirlimeleaves,andgarliccloves.

2.Pulsetheblenderafewtimesuntilmostoftheingredientsformapulp.3.Addtheblendedingredientsandthecardamompodstoalargestockpan,andcookovermedium-highheatfor1to2minutesuntilfragrant.

4.Addthechickenbroth,andbringtoaboil.Reduceheattolow,andsimmerfor20to30minutestoallowtheflavorstoinfuse.

5.Strainbroththroughafinesieveintoalargecleanpan.Addthechickenandmushroomstothebroth,andsimmerfor20to25minutesuntilthechickeniscookedthrough.

6.Removefromtheheat.Stirinthecoconutmilkandfishsauce.7.Garnishwiththechilioilandfreshcilantroleavesbeforeserving.

CreamyGoddessGreensSoupGeekOutwithDr.Sara:Thedairyindustrywouldhaveusbelievethatmilkisanindispensablesourceofcalciuminourdietascalciumisnecessaryforhealthy

bones.What themilkadvertisementsdon’t tellus is that therearemanyothersourcesofcalciumbesidesdairyproducts,andthatthemineralisonlyoneofthebuilding blocks essential for bone health. Vitamins K and D are also crucialingredients for bone metabolism. Unlike dairy, the vegetables in this soupprovide calcium and the vitamins needed to balance and facilitate the body’sabilitytousecalcium—andittastesasrichandcreamyasadairy-basedsoup.

Makes6to8servings

2tablespoonscoconutoil3cupscauliflowerflorets,chopped6asparagusspears,chopped2largeshallots2clovesgarlic1cuparugula1cupbroccolirabeflorets½cupwatercressleaves3cupsorganicvegetableorfree-rangechickenbroth¾cupunsweetenedcoconutmilk3tablespoonslemonjuice¼teaspooncayennepepper1teaspoondriedrosemarySaltandpeppertotaste

1.Heatthecoconutoilinthebottomofalargesouppotovermediumheat.Addthecauliflower,asparagus,shallots,andgarlic,andcookuntilthecaulifloweristenderandtheshallotsaretranslucent.

2.Reducetheheattolow.Stirinthearugula,broccolirabe,andwatercress.Keepstirringoverlowheatuntiltheleaveshavebrightened.

3.Addthebroth.Workinginbatches,transferthesouptoablender,andpuréeuntilsmooth.

4.Returnthesouptothepotoverlowheat.Stirinthecoconutmilk,lemonjuice,cayennepepper,rosemary,andsaltandpepper.Enjoy!

AdaptedfromMarkHyman’sGreenGoddessBroccoliandArugulaSoup.MarkHyman,TheBloodSugar

Solution10-DayDetoxDiet:ActivateYourBody’sNaturalAbilitytoBurnFatandLoseWeightFast(NewYork:LittleBrownandCompany,2014),pp.276–77.

THEHORMONERESETENTRÉES

Dr.Sara’sPumpkinPorridgeIagreewithDianeSanfilippothatawarmbowlofporridgeinthemorningfeelssupernurturing.HereisanadaptationofaporridgethatIlearnedfromher.

Makes1serving

1tablespoonpasturedghee(casein-free)3tablespoonsgroundhempseeds1tablespoongroundMarconaalmonds1tablespoontahini

½cuppumpkinpurée½teaspooncinnamon2tablespoonsshreddedcoconut1to4tablespoonsunsweetenedcoconutmilkSteviaorxylitoltotaste

Heat the ghee in a small pan over low heat. Add the remaining ingredients,adjustingthecoconutmilktoachievethedesiredconsistency.Servewarm.AdaptedwithpermissionfromDianeSanfilippo’sGrainFreePorridge.DianeSanfilippo,PracticalPaleo(LasVegas:VictoryBelt,2012),p.252.

ProteinEggMuffins

These high-protein, grain-free muffins are great for when you need to grabbreakfast on the fly. Try variations with different meats and vegetables, orsubstitutekaleforchardoraddroastedbellpeppersforadifferentflavor.

Makes12servings

1teaspooncoconutoil1garlicclove,minced1cupshreddedchard12largeeggs½teaspoonsalt½teaspoonblackpepper½teaspoonfennelseeds1teaspooncayennepepper¼cupgreenonionsorshallots,finelychopped½poundsausage,bacon,orchickenbreast,fullycookedandchoppedorshreddedintosmallpieces

1.Preheattheovento425°F.2.Heatthecoconutoilinalargefryingpanwithatight-fittinglidovermediumheat.Addthegarlic,andcookforafewminutesuntilthegarlicsoftens.

3.Addtheshreddedchardtothepan,andcover.Cookforapproximately3minutes,untilthechardbrightensandbecomestender.Strainthechardandrinsewithcoldwater.Setaside.

4.Beattheeggsinalargebowlwiththesalt,pepper,fennelseeds,andcayenne.Stirinthechardandonions.

5.Lineamuffintinwith12paperbakingcups.Filleachcuphalfwaywiththeeggmixture.Spoonafewtablespoonsofthechoppedmeatintoeachcup.Pouralittlemoreeggontopofeachcuptosealthemuffin.

6.Bakethemuffinsforapproximately35minutesoruntiltheeggsetsandbecomesgoldenbrownontop.

AdaptedwithpermissionfromDianeSanfilippo’sBuffaloChickenEggMuffins.DianeSanfilippo,PracticalPaleo(LasVegas:VictoryBelt,2012),p.100.

ZucchiniNoodleswithArugulaPestoThis is one of those miraculous dishes that is both delicious and incrediblyhealthy. You can choose to skip sautéing the zucchini for a completely raw,vegan,Paleo,andHormoneResetDiet–friendlymealthatisflavorfulandfilling.

Makes4to6servings

2largezucchini,or4or5smallzucchini2tablespoonsfull-fat,unsweetenedcoconutmilkJuiceofonelemon1teaspoongarlicsalt½teaspoonblackpepper4cupsfresharugula3tablespoonsnutritionalyeast1or2clovesfreshgarlic,dependingontasteZestofonelemon⅓cupoliveoil1tablespooncoconutoil

1.Usingajuliennepeeler,peelthezucchinilengthwiseintolongslices.Theyshouldlooklikespaghettinoodles.Setaside.

2.Blendthecoconutmilk,lemonjuice,garlicsalt,andpepperinafoodprocessoruntilsmooth.Addthearugula,nutritionalyeast,garliccloves,lemonzest,andoliveoil,andblendagainuntilcreamy.

3.Heatthecoconutoilinaverylargeskilletovermedium-highheat.Addthezucchininoodles.Youmayneedtoworkinbatches,dependingonthesizeofyourskillet.Sautéthezucchiniuntilthenoodleshavejustbrightened,approximately4to6minutes.

4.Removethezucchinifromthepan,andservewithpesto.

Hazelnut-Coconut-CrustedHalibutFishSticksThisgluten-freehazelnut andcoconutcrust is crispier andmore flavorful thanpanko breadcrumbs. Even picky kids love this gourmet version of the classicfrozenfishstick.

Makes4servings

1cuphazelnutmeal(alsocalledhazelnutflour)½cupunsweetenedcoconutflakes

½teaspoonsalt½teaspoonblackpepper1½poundsfreshhalibutfillet1largeegg2tablespoonscoconutoil

1.Combinethehazelnutmeal,coconut,salt,andpepperinalargebowl.Stirwell.

2.Rinsethehalibut,andpatitdrywithapapertowel.Cutthefilletinto1-inch-widestrips.

3.Beattheegginaseparatesmallbowl.4.Submergeeachpieceoffishintheegg,thendipitintothecrustmixtureandcoatwell.

5.Heatthecoconutoilovermediumheatinalargeskillet.6.Frythefishintheoilforabout2minutesoneachside,oruntilopaqueinthecenter.Enjoy!

AdaptedfromLenaCederhamBirnbaumetal.“HalibutFishStickswithDill-CaperTartarSauce,”BonAppetit,June2010,44.

Dr.Sara’sHormoneResetCrabCakesGeekOutwithDr. Sara: Crabmeat is rich in nutrients, including the amazingomega-3s,whicharegreatforyourbrain,heart,andmetabolicfunction.Crabisalsoalow-riskseafoodformercurycontent,sinceitissmallinsizeandlowonthe food chain. Make sure your crab is very fresh and has no fishy odor.Alternatively,youcanusecannedwildpinksalmoninlieuoffreshcrabifcrabisnotinseason.

Makes4to6servings

4radishes1smallshallot1clovefreshgarlic2eggs½poundfreshcrabmeat,fullycooked

½teaspoonrosemarysalt1teaspoondriedparsley½teaspoonpaprika½teaspoongarlicpowder½teaspoonblackpepper3to4tablespoonsgheeorcoconutoil

1.Pulsetheradishes,shallot,andgarlicinafoodprocessoruntilfinelyminced.

2.Beattheeggsinalargemixingbowl,andaddthemincedradishes,shallot,andgarlic.Mixinthecrabmeatandallthespices.

3.Heatthegheeoroilovermediumheatinalargefryingpan.4.Formthecrabmixtureintosmallflatcakes,andfryeachcakeforapproximately5to7minutesoneachside,oruntilwellbrownedandcookedthrough.

5.Serveonabedoffreshgreens,andenjoy!AdaptedwithpermissionfromDianeSanfilippo’sQuickandEasySalmonCakes.DianeSanfilippo,PracticalPaleo(LasVegas:VictoryBelt,2012),p.310.

CrispySweetPotatoWedgesGeekOutwithDr.Sara:Sweetpotatoesareanexcellentsourceofbeta-carotene.Beta-caroteneisafat-solublevitamin,andstudiesshowthatatleast3to5gramsof fat are required fordelivery to thebloodstreamand for thebody toconvertbeta-carotenetovitaminA.Inthisrecipe,thecoconutoilprovidesthefatyourbodyneedstomakethemostofthisvitalnutrientinthepotato.

Makes1to2servings

1largeorganicorange-fleshedsweetpotato1½tablespoonsorganiccold-pressedcoconutoil½teaspoondriedrosemaryPinkHimalayansaltandblackpeppertotaste½teaspoonchiliflakes(optional)

1.Preheattheovento425°F.2.Washthesweetpotato,butdonotpeelit.Cutitintothinwedge-shapedpieces.Thethinwedgeshapeisimportantforcrispiness.Eachwedgeshouldhaveanedgewithskinabout½inchwide.

3.Placethewedgesinalargebowlwiththecoconutoil,rosemary,saltandpepper,and,ifdesired,chiliflakes.Tosstocoatallwedgesinoilandspices.

4.Spreadthewedgesevenlyinasinglelayeronabakingsheet.Bakefor15minutes,thenflipeachwedgeover.Bakeforanadditional8to10minutes.

5.Allowthewedgestocoolfor5minutes.Enjoywithunsweetenedorganicketchup,mustard,orhomemadeaioli.

Variation:Tosswithacloveofmincedgarlicbeforebaking.

CevicheGeekOutwithDr.Sara:ThisexoticCaribbeanrecipeissurprisinglysimpleandeasytoprepareathome.Thecitricacidinlimejuiceisalkalinizing(agoodthingfor your body) and cures the shrimp, turning it pink as if it were steamed orboiled.Although theshrimp isnotexactly raw, it is still important touseveryfreshshrimpforthisdish.

Makes4to6servings

1poundoffreshrawshrimp,peeledanddeveined,tailsremoved½cupfinelychoppedredonion2to3cupsfresh-squeezedlimejuice2mediumcucumbers2avocados3Romatomatoes,diced½cupfreshcoconutmeat,shredded(optional)½teaspoonorganichotsauce(optional)1teaspoonseasalt1teaspoonfreshlygroundblackpepper

1.Dicetheshrimpintobite-sizepieces,andplacetheminalargebowlwith

thechoppedonion.2.Addenoughlimejuicetocoveralltheshrimp.Stirgentlytoensurealltheshrimparedousedinjuice.

3.Coverthebowl,andlettheshrimpmarinateinlimejuicefor20minutes,oruntilthefleshhasturnedpink.Stirandinspectthepiecestomakesurenograycolorremains.

4.Whiletheshrimpismarinating,peelthecucumbers,cuttheminhalf,andscoopouttheseedswithaspoon.Chopthecucumbersandavocadosintosmallpieces.

5.Addthecucumber,tomatoes,avocado,and,ifdesired,coconuttothebowl,andtoss.Addthehotsauce,ifdesired,andthesaltandpepper.

6.Enjoyovergluten-freetortillachips.

MacaandPistachio–CrustedPeruvianSeaBassThe respected Monterey Bay Aquarium Seafood Watch used to recommendavoidingChileanseabass(technically,toothfish)becauseofillegalfishing,butnow it says pirate fishing is all but gone. It recommends looking for the blueeco-labeloftheMarineStewardshipCouncil.Myrecommendation:Peruvianseabass.It’sasmallerfish,soithasalowermercurycontent.Ifyouprefer,youcansubstituteyourfavoritesmall(low-mercury)fishinthisrecipe.GeekOutwithDr.Sara:Macapowderisderivedfromthemacaroot,aSouth

Americansuperfood.Packedwithvitamins,nutrients,andalkaloidsthatnourishthe endocrine system, maca is used in folk medicine as an effective naturalstimulant and aphrodisiac. In a recent studyofmale athletes, participantswhoconsumedmacashowedincreasedphysicalperformanceandsexualdrive.

Makes4servings

2tablespoonsghee2tablespoonscoconutoil2clovesgarlic4Peruvianseabassfillets½cupfreshlygroundpistachios½cupmacapowder

Zestoftwosweetlimes1½teaspoonsseasalt½teaspoonblackpepper

1.Preheattheovento375°F.2.Mixtheghee,coconutoil,andgarlicinafoodprocessoruntilevenlycombined.

3.Rubeachfishfilletwiththismixtureuntilitisthicklyandevenlycoated.4.Heataskilletoverhighheat.Addthefishtobrownfor2to3minutesoneachside.Removethefishfromtheheat,andsetaside.

5.Combinethepistachios,macapowder,limezest,salt,andpeppertogetherinalargebowl.

6.Dipeachfilletinthismixture.Useyourhandstoensurethefishiscoveredonallsideswiththecrumbs.

7.Bakethefishinashallowbakingdishfor8to10minutesuntilopaqueandslightlyflaky.Enjoy!

GroundTurkeyEndiveRoll-UpsEndiveleavesareagreatlow-carbsubstituteforchips,tacoshells,orsandwichbuns.Theykeeptheirshapebetterthanlettuceleavesandhaveayummycrisptexture.Tryredendiveifyouwouldlikealessbittertaste.

Makes4servings

2tablespoonscoconutoil1poundgroundturkey1teaspoonchilipowder1teaspoongarlicpowder¼teaspoononionpowder¼teaspoonredpepperflakes¼teaspoondriedoregano¼teaspoonpaprika1teaspoongroundcumin

1teaspoonseasalt1teaspoonblackpepper2largeendives

1.Meltthecoconutoilinalargeskilletovermediumheat.Addthegroundturkeyandallthespices,andcookuntilwellbrowned.

2.Separatetheendiveleaves,andspoonafewtablespoonsofgroundturkeyintoeachleaf.Servewithdairy-freeguacamoleorsalsa.

AdaptedwithpermissionfromDianeSanfilippo’sChinese5-SpiceTurkeyLettuceCups.DianeSanfilippo,PracticalPaleo(LasVegas:VictoryBelt,2012),p.272.

SpaghettiSquashwithKalePestoGeek Out with Dr. Sara: High in vitamin C and fiber, spaghetti squash is ahealthy and tasty alternative to pasta.VitaminChelps reset progesterone, andthefiberresetsyourestrogen.MyfriendJonathanBailor,authorofthebestsellerThe Calorie Myth, calls spaghetti squash strands “squoodles.” One cup ofsquoodles has approximately 30 grams fewer carbohydrates than gluten-freepasta.

Makes10servings

1organicspaghettisquash1smallbunch(approximately4cups)oforganickale3tablespoonsfreshdill⅓cupalmondsJuiceofonelemon4tablespoonsoliveoil2clovesgarlic1teaspoonpinkHimalayanseasalt2teaspoonsfreshlygroundblackpepper

1.Preheattheovento375°F.2.Cutthespaghettisquashinhalflengthwise,andscoopouttheseedsandpulp.Placeonehalf,cutsidedown,onabakingsheet.(Youcanalsobake

theothersideatthistime,ascookedsquashstoreswellintherefrigerator.)Bakefor45minutes.

3.Whilethesquashisbaking,blendalltheotheringredientstogetherinafoodprocessororhigh-poweredblender.

4.Oncethesquashistender,allowittocoolslightly,thenuseaforktoseparatethefleshystrandsfromtherind.

5.Stirthestrandstogetherwiththepestoinalargebowl.AdaptedwithpermissionfromCynthiaPasquella’sKaleWalnutPestoPasta.CynthiaPasquella,TheHungryHottieCookbook(Malibu:RainyCatPress,2012),p.140.

Pistachio-CrustedStuffedChickenBreastsThisdishisadressed-upsolutiontotheboringboneless,skinlesschickenbreast.Dr.MarkHyman inspiredmewith the yummy recipes in his bookTheBloodSugarSolution10-DayDetoxDiet.Besure tousemeat fromanorganic, free-rangebird.

Makes4to6servings

4boneless,skinlesschickenbreasts2or3leavesofkale4slicesroastedredpepper3ouncesalmondcheese2tablespoonsextra-virginoliveoil2tablespoonscashewbutter2tablespoonslemonjuice1teaspoonseasalt½teaspoononionpowder½teaspoonoregano½teaspoongarlicpowder½teaspooncumin½cuppistachios,shellsremoved4tablespoonsquinoaflakes3tablespoonscoconutoil

1.Preheattheovento350°F.2.Rinsethechickenbreasts,anddrythemwithapapertowel.Sliceintothesideofeachbreastatitsthickestpointtocreateapocketforstuffing.

3.Slicethekaleleavesandroastedredpepperintothinslices.Shredthealmondcheese,andstirtogetherinasmallbowlwiththekaleandpeppers.Stuffthekale,pepper,andalmondcheesemixtureintothepocketyoucreatedineachchickenbreast.Pinthepocketclosedwithatoothpicktosealinthestuffing.

4.Inalargebowl,mixtheoliveoil,cashewbutter,lemonjuice,andallspicesandherbsuntilwellcombined.

5.Carefullydipthechickenbreastsinthismixtureoneatatime,withoutallowingthemtocomeunpinned.Makesureeachbreastisfullycoated;itmaybenecessarytouseyourhandstospreadthemixtureontothebreaststocoatthemevenly.

6.Grindthepistachiosinaspicegrinderorbyhandwithamortarandpestle.Addtoalargebowlalongwiththequinoaflakes,anddipeachcoatedchickenbreastintothecrustmixture.

7.Heatthecoconutoilinalargeskilletovermedium-highheat.Oncetheoilismelted,brownthechicken;thisshouldtakeaboutaminuteortwoforeachside.

8.Removethechickenfromtheskillet,andplaceitinaglassbakingdish.9.Bakefor20to25minutes,dependingonthethicknessofthechickenbreast.

AdaptedwithpermissionfromDr.MarkHyman’sChickenBreastStuffedwithSun-DriedTomatoPestowithSautéedSpinach.MarkHyman,TheBloodSugarSolution10-DayDetoxDiet:ActivateYourBody’sNaturalAbilitytoBurnFatandLoseWeightFast(NewYork:LittleBrown,2014),p.312.

THEHORMONERESETDIPS

CashewCreamCheeseGeekOutwithDr.Sara:Soakingcashewsinwaterreducestheamountofphyticacidinthenutsandaidsintheirdigestion.Eventhoughithasnotyetsprouted,asoakednuthasbegunitsgerminationprocessandhasreleasedmanyofthesame

nutritiousenzymesthatarefoundinsprouts.

Makes4to6servings

1cupraworganiccashews,soakedinwaterovernight2tablespoonsfull-fatunsweetenedcoconutmilkJuiceofonelemon1teaspoongarlicsalt½teaspoonblackpepper3tablespoonsnutritionalyeast

Blendallingredientsinahigh-poweredblenderuntilsmoothandcreamy.Enjoywithcelerysticksorslicedcucumbers.

SpicyMungBeanHummusMungbeansarenotonlyeasiertocookthanothervarietiesoflegumes;theyareeasiertodigestaswell.Sincetheydon’thaveatoughouterlayer,mungbeansmakeforaquick,light,andcreamyhomemadehummus.

Makes4to6servings

1cupcookedmungbeansJuiceofoneMeyerlemon⅓cuptahini1garlicclove½teaspoonharissapasteorgroundcayennepepper½teaspoonseasalt¼cupalmondmilk

Blend themungbeans, lemon juice, tahini,garlic,harissaorcayenne, and saltforseveralminutesinablenderorfoodprocessor.Slowlyaddthealmondmilkuntil the desired consistency is achieved. Serve with grain-free crackers orcrudités.AdaptedwithpermissionfromHeidiSwanson’sMungBeanHummus.HeidiSwanson,“MungBeanHummusRecipe,”101CookBooks.com,accessedMarch8,2014,www.101cookbooks.com/archives/mung-

bean-hummus-recipe.html.

CreamyDairy-FreeBrieMakes6to8servings

113-ouncecanfull-fatunsweetenedcoconutmilk1tablespoonxanthangum1tablespoonnutritionalyeast1teaspoonsalt1cupmacadamianuts,soakedovernightinwaterJuiceofonelemon

1.Bringthecoconutmilktoaboilinamediumsaucepan,whiskingfrequently.

2.Reducetheheattolow,andstirinthexanthangum,nutritionalyeast,and½teaspoonsalt.Whiskthemixturecontinuouslyforaboutaminuteuntilthick.

3.Drainandrinsethemacadamianuts.4.Inahigh-poweredblender,combinethenuts,lemonjuice,and2tablespoonsofthewarmcoconutmixture.Blenduntilcreamyandthick.

5.Lineasmallroundcakepanorwoodencheeseboxwithcheesecloth,andspoonthemacadamiamixtureintoathick,evenlayer.Moundtheedgestowardthecenterslightlysothatthesidesofthemixturearenottouchingthecloth.

6.Pourtheremainingcoconutmixtureoverthetop,andsmoothitintothechannelyoucreatedaroundtheedgesothatathin,evenlayercoversthetopandsidesofthecheese.

7.Coverlooselywithcheesepaperorthetopofthewoodencheesebox,andrefrigerateovernight.

THEHORMONERESETDESSERTS

Dr.Sara’sHormoneResetBrowniesGeekOutwithDr.Sara:Astudyofsweetpotatoes in theJournalofNutritionandMetabolismfoundthatthewayinwhichthepotatoiscookedwillaffectitsglycemic index. Boiling was found to be the optimum cookingmethod for alower glycemic index. The glycemic load in these grain-free brownies can bereducedfurtherbysubstitutingadditionalxylitolforcoconutsugar.

Makes12servings

2mediumsweetpotatoes2largeeggs½cuporganic,hardwood-derivedxylitol½cupcoconutsugar½cupavocadooil1to2tablespoonssorghumflour1tablespoonbakingpowder1cupunsweetenedpurecacaopowder

Fortheicing:

2darkchocolatebars,85percentpurecacaoorhigher¼cuporganic,hardwood-derivedxylitol(adjusttotaste)

1.Preheattheovento350°F.2.Bring6cupswatertoaboilinalargepot.3.Peelthesweetpotatoes,andcuteachintoseverallargepieces.Addthemtotheboilingwater,andcookuntiltender,approximately30minutes.

4.Strainthepotatoes,andmashthemwithaforkinalargebowl.5.Stirintheeggs,xylitol,coconutsugar,avocadooil,sorghumflour,bakingpowder,andcacaopowder.

6.Pourbatterintoagreased8×8-inchbakingdish,andbakefor20to25minutes.

7.Meanwhile,meltthechocolatebarsinamicrowaveordoubleboiler.Stirthexylitolintothemeltedchocolate.

8.Whenthebrowniesaredone,removethemfromtheoven,andpourthemeltedchocolateoverthetoptoformathin,evenlayer.

9.Allowthebrowniestocoolbeforeserving.

ChiaSeedPuddingGeek Out with Dr. Sara: Chia seeds contain substantial amounts of omega-3fattyacids.Recentstudieshaveshownomega-3stoincreaseinsulinsensitivity,one of the underlying issueswith regard to obesity andweight gain. In otherwords,thisdeliciousdessertmayactuallyhelpyouloseweight!

Makes4servings

½cupdrychiaseeds1cupunsweetenedcoconutmilk1teaspoonsteviapowder

Place all ingredients in a jar or other glass container with a tight-fitting lid.Shake vigorously for 1 minute. Refrigerate for at least 2 hours, preferablyovernight.Enjoyasadessertorforbreakfast.

AlmondButterFudgeBars

If you arenot an almondbutter fan, you canuse cashewormacadamianutbutter instead in this dish.Be sure to find organic, unsweetened, cold-pressedalmondbutter.Most commercial almondbutters aremade fromnuts that havebeenroastedatveryhighheat.Cold-pressedalmondandothernutbuttersretainthevitaminsandnutrientsoftherawnut.

Makes8to10servings

3largepurecacaoor100percentdarkchocolatebars(4to6ounceseach)

2tablespoonscoconutoil2teaspoonspurevanillaextract,divided1½cupsorganic,hardwood-derivedxylitol,divided1cupfull-fatcannedcoconutmilk

1½cupsunsweetenedalmondbutter

1.Breakthechocolatebarsintopieces,andmelttheminamicrowaveordoubleboiler.Stirinthecoconutoil,1teaspoonvanillaextract,and½cupxylitol.

2.Lineashallowbakingdishwithparchmentpaper,andpourthechocolatemixtureintoanevenlayeronthebottomofthedish.Placeinthefreezerfor30minutesoruntilthechocolatehashardened.

3.Meanwhile,combinetherestofthexylitolandvanilla,thecoconutmilk,andthealmondbutterinalargebowl.Stirwell.

4.Spreadthismixtureevenlyoverthehardenedchocolate.5.Cover,andfreezeagainforatleast1hour.Cutintosmallsquares.Servecold,directlyfromthefreezer.

Resources

Foranupdatedlistofresources,visitwww.HormoneReset.com.

RollCall:YourMetabolicHormones

Estrogen•Agroupofhormonesproducedprimarilyintheovariestopromotefemalecharacteristicssuchasmenstruation,breastgrowth,andhipgrowth.

•Othersourcesofestrogenincludeadrenalglandsandfatcells.•Estrogengrowsyourhipsandbreasts;regulatesmenstruation;buildsuterineliningtoprepareforpregnancy;andkeepswomenlubricated,fromjointstovagina.

Insulin•Drivesglucoseintocellsasfuelanddepositsfat.•Chronicallyhighinsulinincreasesestrogen(specificallyestrone)andincreasescells’resistancetoinsulin.

Leptin•Regulatesappetite,satiety,andadiponectin,whichadjustshowyouburn

fat.

Cortisol•Themainstresshormone,memberoftheglucocorticoidfamily.•Governsbloodsugar,bloodpressure,andimmunefunction.•Cortisolisproducedinyouradrenalglandsundermostconditions,stressfulorotherwise.

Thyroid•Essentialtothesmoothoperationofhormonepathways.

•Adequatethyroidhormoneisnecessarytomakepregnenolonefromcholesterol,andthentofurtherrefineitintoprogesterone.

•Affectsmetabolismandenergy,weight,moodGrowthHormone•Helpsburnfatandgainleanmuscle.Determineshowmuchfatisdepositedonyourbelly.

Testosterone•Oneofthesexhormonesbelongingtotheandrogenfamily.•Althoughitisoftenthoughtofasthemalehormone,womenneedtohavesometestosteroneintheirbodiesaswell.Thedifferencebetweenmenandwomenliesinthequantityoftestosterone(menproducemuchhigherquantities).

•Hormoneofvitalityandself-confidence•Producingtoomuchisthemainreasonforfemaleinfertilityinthiscountry.•Alsoinvolvedinsexdrive;producingtoolittleislinkedtolowlibidoinwomenandmen.

Adiponectin•Secretedbyfatcellsandadjustshowyouburnfat.

Ghrelin•Raisesappetiteinordertoinitiateeating.•Actsincounterparttoleptin.•Producedinstomachcells.

Oxytocin•Bothahormoneandaneurotransmitter,whichmeansitactsasabrainchemicalthattransmitsinformationfromnervetonerve.•Calledbysome“thelovehormone”becauseitincreasesinthebloodwithorgasminbothmenandwomen.

•Oxytocinisalsoreleasedwhenthecervixdilates,therebyaugmentinglabor,andwhenawoman’snipplesarestimulated,whichfacilitatesbreast-feedingandpromotesbondingbetweenmotherandbaby.

DHEA•Canconvertintotestosteronewhenneeded;memberofandrogenfamily.•Affectsmoodandsexdrive.•ToomuchDHEAhasbeenassociatedwithacneanddepressioninmenopause.

Melatonin•Regulatesoursleep/wakecycle.•Helpscontrolthetimingandreleaseoffemalereproductivehormones.

PreparingfortheHormoneReset

For the measurements in chapter 2, use the following websites for handycalculators: • Waist-to-hip ratio: www.healthstatus.com/calculate/waist-to-hip-ratio•Bodymass index(BMI):www.bmi-calculator.net•Waist-to-heightratio(WHtR): www.health-calc.com/body-composition/waist-to-height-ratio • Basalmetabolic rate (BMR): www.bmi-calculator.net/bmrcalculator orwww.bmrcalculator.orgThesearemyfavoritedevicesformeasurement:•Sleep:Fitbit,UPbyJawbone•Bloodpressure:Omronforwristorupperarm,Panasonicforupperarm•Bloodsugar:TrueResultBloodGlucoseStarterKit,OneTouchUltra•Steps:Fitbit,UPbyJawbone,iPhone

•Bodyfat:OmronFatLossMonitor,TanitaBodyFatMonitorTolearnaboutwaystotalktoyourdoctoraboutorderingtests,seepage334–35inTheHormoneCure.

RecommendedBaselineTests

Estradiollevel,inbloodorsaliva,ideallyperformedonDay3orDay21ifyou’restillmenstruatingregularly,andperformedanytimeifyou’reirregularormenopausal.

Fastingglucoselevel,drawnbylabpersonnelinalaboratoryormeasuredwithyourownglucosemeterandafingerstick.

Fastingleptinlevel,drawnbylabpersonnelinalaboratory.

Morningcortisollevel,inbloodorsaliva.

Thyroidpanel,includingthyroid-stimulatinghormone(TSH),freetriiodothyronine(freeT3,orFT3),andreversetriiodothyronine(reverseT3,orRT3).

Growthhormonelevel,typicallymeasuredinthebloodasinsulin-likegrowthfactor1(IGF-1).

Freetestosteronelevel,inbloodorsaliva.

RecommendedLaboratories•QuestDiagnostics

•LabCorp•HunterLabs•ZRTlab.com•WellnessFx.com•MyMedLab.com

ResourcesforMaintainingYourHormoneReset•Tomakesurethatyourseafoodissafefrommercuryandothertoxins,checkoutSeafoodWatchbytheMontereyBayAquarium:www.seafoodwatch.org.

•Tofindashakethat’scompliantwiththeHormoneReset,gotomystoreatwww.DrGottfriedStore.com.I’vepersonallyformulatedadeliciousproteinpowder,fiber,andothersupplements.

•Forgrain-freecrackers,tryflackersfromDoctorintheKitchenordehydratedvegetablecrackersfromLydia’sOrganics.

•Forcollagen—asourceofcleanprotein—checkoutBulletproof:www.bulletproofexec.com/bulletproof-upgraded-collagen/.

•Forhigh-poweredblendersthatwillpuréeyourvegetablesbutkeepthefiber,tryBlendtec,MagicBullet,NutriBullet,orVitamix.IliketheMagicBulletfortravel!•Forextra-darkchocolate,afewofmyfavoriteorganicbrandsareDagobaorganicchocolate;SacredChocolate,foundedbyhealthexpertDavidWolfe;andTazo.

•Iformulatedadeliciousbarthat’scompliantwiththeHormoneReset.Finditatmyonlinestore:www.DrGottfriedStore.com.

•Forcoconutkefir,tryDonnaGates’srecipe:bodyecology.com/articles/secrets-for-making-perfect-young-coconut-kefir.php.

RecommendedBooks

MyfirstbookiscalledTheHormoneCure(www.TheHormoneCureBook.com)AgainstAllGrainbyDanielleWalkerTheBloodSugarSolution10-DayDetoxDietbyMarkHymanTheDiseaseDelusionbyJeffreyBlandGoodCalories,BadCaloriesbyGaryTaubesThePaleoApproachbySarah

BallantyneSugarImpactDiet,TheVirginDietandTheVirginDietCookbookbyJJVirginWomanCodebyAlisaVitti

YourPersonalPaleoCodebyChrisKresser

Acknowledgments

Therearemanypeopletothankfortheircontributionstothisbook,andnotallofthem are listed here. In particular, I want to acknowledge the followingindividuals.Mydaughters,forenduringmyloveofwritingandhowitoftencompetesfor

myattentionMyparents,Albert andMarySzal, for smilinggamely as I visitedwith the

familyintowandspentmostofthetimewithmynoseinabookorlaptopMytirelessmentoranddearfriend,JJVirginMy agent, Celeste Fine, who took my complex protocols of how to reset

metabolic hormones and organized them into a cohesive plan and who neverseemstotireofmyshenanigansMydearestfriends,especiallyDr.JoIlfeld,forsupporting me every step along the way and offering the most hilariouscommentary as she read draft after draft of this book My roommate frommedical school, Dr. Meryl Rosofsky, M.D., and her beloved fiancée, StuartColeman—Iamdeeply indebted toyoufor invaluablesupportandlife-alteringquestionsovertheyearsMysisters,AnnaandJustina,fortheirenduringsupportanddancepartiesMybest-keptsecret,LeslieMurphy,foryourendlessenergyandgoodwillas

you keep our family and home smoothly operating My beloved readers,includingDr.AnnaCabeca,D.O.;Dr.StevenMasley,M.D.;MichaelLovitch;RobinNielsen;PattiePtak;LisaD.Schwab;Dr.BettySuh-Burgmann,M.D.;Dr.Kat Toups, M.D.; and last but most important, my darling husband, DavidGottfried My former assistant, Dorianne Caswell, who expertly ran our testkitchenandcheerfullychauffeuredmykidstovolleyballandclarinetlessonsMypatients,whohavepatientlywaitedwhilemywritingandfamilydutiestookmeawayfromtheirneedsanddeepestdesiresMybetatesters—aboutfourthousandofyou—whowerethefirst totryoutmyprotocolonline,askall theimportantquestions,andtracktheirprogressandawesomesuccesses:thankyou!Mygiftededitors,NancyHancockandGordonWeil,atHarper-One—I’mso

blessedtohaveworkedwithyou.Tomypublisher,MarkTauber,thankyouforthe gamble you took and for putting your skin in the game. Tomy publicist,

MelindaMullin,Ifeltyouweresimpaticowhenwefirstmet.WarmestthankstoLainaAdler,vicepresidentofmarketing;NoëlChrismanandTerriLeonardforexpert production; and Claudia Boutote, senior vice president and associatepublisher.My team:Rachel,myawesomeassistant;KennyBushman,my tirelessweb

guy;KevinPlottner,mydesigner,whocreatedalltheillustrationsinthisbook;Steven Kaufman, our superb general manager; Christina Wilson, ournutritionista.BiggestthankstoBrandiAbbey,KelliPrice,andLauraFriedlanderforyourunwaveringsupportonthefrontlinesatSaraGottfriedMD.com.ThanksalsotoFannyWilsonforwranglingthecashflow!My editors: Nora Isaacs and Elaine Hooker, I can’t thank you enough for

keeping the words true to my spirit and intentionsMy podcast cohost: Hugethanks toPedramShojai,O.M.D., for taking us to number one on iTunes andremindingmetohavemorefunwhileworking.My colleagues and fellow warriors: Heartfelt thanks to Patrick Hanaway,

M.D.; Cynthia Pasquella; Gary Taubes; Josh Axe, D.C.; Abel James; DaveAsprey; Alan Christianson, N.D.; TomMalterre; Kevin Gianni; Nick Polizzi;andmyfavoritesavant,ChrisKresser.I’mgratefultoSharonMelnick,Ph.D.,forher unwavering support, introductions, and provocative questions. HumblepranamstoMarkHyman,M.D.,forwritingastellarforward.Mostimportant,mygreatestthankstomyhusband,DavidGottfried,whohas

supported me through thick and thin and who continues to be my greatestchampion, confidant, and sounding board. I couldn’t have written this bookwithout your quirky humor, inspiration, relentless support, and lovingencouragement.Iloveyouall.

Notes

Chapter2:PrepforYourHormoneReset1.A.N.Gearhardtetal.,“PreliminaryValidationoftheYaleFoodAddictionScale,”Appetite52,no.2(2009):430–36,doi:10.1016/j.appet.2008.12.003;andA.J.Flintetal.,“FoodAddictionScaleMeasurementin2CohortsofMiddle-AgedandOlderWomen,”AmericanJournalofClinicalNutrition99,no.3(2014):578–86,doi:10.3945/ajcn.113.068965.

2.“WaisttoHipRatioCalculator,”UniversityofMarylandMedicalSystem,accessedMarch8,2014,www.healthcalculators.org/calculators/waist_hip.asp.

3.“CalculateYourBodyMassIndex,”NationalHeartLungandBloodInstitute,accessedMarch8,2014,www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm.

4.Here’sasampleBMIcalculation:“HowtoCalculateYourBodyMassIndex(BMI),”WikiHow,accessedMarch8,2014,www.wikihow.com/Calculate-Your-Body-Mass-Index-(BMI).AnalternativetoBMIisABSI,orABodyShapeIndicator.Learnmoreatabsi.nl.eu.org.

5.L.M.Browningetal.,“ASystematicReviewofWaist-to-HeightRatioasaScreeningToolforthePredictionofCardiovascularDiseaseandDiabetes:0.5CouldBeaSuitableGlobalBoundaryValue,”NutritionResearchReviews23,no.2(2010):247–69;andC.M.Leeetal.,“IndicesofAbdominalObesityAreBetterDiscriminatorsofCardiovascularRiskFactorsthanBMI:AMeta-Analysis,”JournalofClinicalEpidemiology61,no.7(2008):646–53.

6.Here’sanonlinecalculatorforwaist-to-heightratio(WHtR):“WaisttoHeightRatio,”Healthcalc,accessedMarch14,2014,www.healthcalc.com/body-composition/waist-to-height-ratio.

7.SaraGottfried,“TurnYourInsulinintoJillianMichaels(Part1):TestYourBloodSugar,”SaraGottfried,M.D.,May31,2013,accessedMarch11,2014,www.saragottfriedmd.com/turn-your-insulin-into-jillian-michaels-part-1-test-your-blood-sugar/.

8.“VerifiedProducts,”Non-GMOProject,accessedDecember12,2014,www.nongmoproject.org/find-non-gmo/search-participating-products/.

9.M.Ball,“WanttoKnowIfYourFoodIsGeneticallyModified?”TheAtlantic,May14,2014,accessedJune14,2014,www.theatlantic.com/features/archive/2014/05/want-to-know-if-your-food-is-genetically-modified/370812/.

10.B.López-Gonzálezetal.,“AssociationBetweenMagnesium-DeficientStatusandAnthropometricandClinical-NutritionalParametersinPostmenopausalWomen,”NutriciónHospitalaria29,no.3(2014):658–64.

Chapter3:Meatless1.USDAAgriculturalResearchService:NationalAgriculturalLibrary,U.S.DepartmentofAgriculture,accessedJune26,2014,http://ndb.nal.usda.gov.

2.K.M.Flegaletal.,“PrevalenceofObesityandTrendsintheDistributionofBodyMassIndexAmongU.S.Adults1999–2010,”JournaloftheAmericanMedicalAssociation307,no.5(2012):491–97;C.L.Ogdenetal.,“PrevalenceofOverweight,Obesity,andExtremeObesityAmongAdults:UnitedStates,Trends1960–1962Through2007–2008,”NationalCenterforHealthStatistics6(2010):1–6;and“Weight-ControlInformationNetwork:OverweightandObesityStatistics,”NationalInstituteofDiabetesandDigestiveKidneyDiseases,accessedJune22,2014,http://win.niddk.nih.gov/statistics/.

3.P.E.Milleretal.,“DietaryPatternsandColorectalAdenomaandCancerRisk:AReviewoftheEpidemiologicalEvidence,”NutritionandCancer62,no.4(2010):413–24.

4.B.R.Goldinetal.,“EstrogenExcretionPatternsandPlasmaLevelsinVegetarianandOmnivorousWomen,”NewEnglandJournalofMedicine307(1982):1542–47,doi:10.1056/NEJM198212163072502.

5.S.L.Gorbachetal.,“DietandtheExcretionandEnterohepaticCyclingofEstrogens,”PreventativeMedicine16,no.4(1987):525–31.

6.“SuperbugsInvadeAmericanSupermarkets,”EnvironmentalWorkingGroup,accessedJune22,2014,www.ewg.org/meateatersguide/superbugs/#sthash.GJnX2gbk.dpuf.

7.C.LaRoccaetal.,“FromEnvironmenttoFood:TheCaseofPCB,”Annalidell’IstitutoSuperioreDiSanità42,no.4(2006):410–16;andR.Malischetal.,“DioxinsandPCBsinFeedandFood—ReviewfromEuropeanPerspective,”ScienceoftheTotalEnvironment(September1,2014),doi:10.1016/j.scitotenv.2014.03.022.

8.E.N.Ponnampalametal.,“EffectofFeedingSystemsonOmega-3FattyAcids,ConjugatedLinoleicAcidandTransFattyAcidsinAustralianBeefCuts:PotentialImpactonHumanHealth,”AsiaPacificJournalofClinicalNutrition15,no.1(2006):21–29;C.A.Daleyetal.,“AReviewofFattyAcidProfilesandAntioxidantContentinGrass-FedandGrain-FedBeef,”NutritionJournal9,no.1(2010):10,doi:10.1186/1475-2891-9-10;D.C.Ruleetal.,“ComparisonofMuscleFattyAcidProfilesandCholesterolConcentrationsofBison,BeefCattle,Elk,andChicken,”JournalofAnimalScience80,no.5(2002):1202–11;S.K.Duckettetal.,“EffectsofTimeonFeedonBeefNutrientComposition,”JournalofAnimalScience71,no.8(1993):2079–88;K.Nuernbergetal.,“EffectofaGrass-BasedandaConcentrateFeedingSystemonMeatQualityCharacteristicsandFattyAcidCompositionofLongissimusMuscleinDifferentCattleBreeds,”LivestockProductionScience94,nos.1–2(2005):137–47;andP.I.Ponteetal.,“InfluenceofPastureIntakeontheFattyAcidComposition,andCholesterol,Tocopherols,andTocotrienolsContentinMeatfromFree-RangeBroilers,”PoultryScience87,no.1(2008):80–88.

9.A.Panetal.,“ChangesinRedMeatConsumptionandSubsequentRiskofType2DiabetesMellitus:

ThreeCohortsofU.S.MenandWomen,”JAMAInternalMedicine173,no.14(2013):1328–35,

doi:10.1001/jamainternmed.2013.6633.

10.R.Michaetal.,“RedandProcessedMeatConsumptionandRiskofIncidentCoronaryHeartDisease,Stroke,andDiabetesMellitus:ASystematicReviewandMeta-Analysis,”Circulation121,no.21(2010):2271–83.

11.J.A.Nettletonetal.,“DietaryPatterns,FoodGroups,andTelomereLengthintheMulti-EthnicStudyofAtherosclerosis(MESA),”AmericanJournalofClinicalNutrition88,no.5(2008):1405–12;andMichaetal.,“RedandProcessedMeatConsumption,”2271–83.

12.N.Stettleretal.,“SystematicReviewofClinicalStudiesRelatedtoPorkIntakeandMetabolicSyndromeorItsComponents,”Diabetes,MetabolicSyndrome,andObesity:TargetsandTherapy6(2013):347–57.

13.C.DeFilippoetal.,“ImpactofDietinShapingGutMicrobiotaRevealedbyaComparativeStudyinChildrenfromEuropeandRuralAfrica,”ProceedingsoftheNationalAcademyofSciencesoftheUnitedStatesofAmerica107,no.33(2010):14691–96,doi:10.1073/pnas.1005963107;L.G.Albenbergetal.,“DietandtheIntestinalMicrobiome:Associations,Functions,andImplicationsforHealthandDisease,”Gastroenterology146,no.6(2014):1564–72,doi:10.1053/j.gastro.2014.01.058;andI.B.Jefferyetal.,“Diet-MicrobiotaInteractionsandTheirImplicationsforHealthyLiving,”Nutrients5,no.1(2013):234–52,doi:10.3390/nu5010234.

14.R.E.Leyetal.,“MicrobialEcology:HumanGutMicrobesAssociatedwithObesity,”Nature444(2006):1022–23;andP.J.Turnbaughetal.,“AnObesity-AssociatedGutMicrobiomewithIncreasedCapacityforEnergyHarvest,”Nature444,no.7122(2006):1027–131,doi:10.1038/nature05414.

15.PewCommissiononIndustrialFarmAnimalProduction,thePewCharitableTrustsandtheJohnsHopkinsBloombergSchoolofPublicHealth,accessedJune7,2014,www.ncifap.org/.

16.Nutritionaldata:Totalcalories:1582joules;totalcarbohydrates:80grams;totaldietaryfiber:34grams;netcarbohydrates:46grams;totalprotein:109grams;totalfat:96grams.Fornutritionalanalysiswenconsulted“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch13,2014,http://nutritiondata.self.com,and“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfried,M.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

17.S.Reinwaldetal.,“WholeVersusthePiecemealApproachtoEvaluatingSoy,”JournalofNutrition140,no.12(2010):2335S–43S,doi:10.3945/jn.110.124925.

18.R.Sapbamreretal.,“EffectsofDietaryTraditionalFermentedSoybeanonReproductiveHormones,Lipids,andGlucoseAmongPostmenopausalWomeninNorthernThailand,”AsiaPacificJournalofClinicalNutrition22,no.2(2013):222–28,doi:10.6133/apjcn.2013.22.2.17.

19.RickHanson,HardwiringHappiness:TheNewBrainScienceofContentment,Calm,andConfidence(NewYork:Harmony,2013).

20M.Hegeretal.,“EfficacyandSafetyofaSpecialExtractofRheumrhaponticum(ERr731)in

PerimenopausalWomenwithClimactericComplaints:A12-weekRandomized,Double-blind,Placebo-

ControlledTrial,”Menopause13,no.5(2006):744–59;M.Kaszkin-Bettagetal.,“TheSpecialExtractERr731oftheRootsofRheumrhaponticumDecreasesAnxietyandImprovesHealthStateandGeneralWell-BeinginPerimenopausalWomen,”Menopause14,no.2(2007):270–83;M.Kaszkin-Bettagetal.,“EfficacyoftheSpecialExtractERr731fromRhaponticRhubarbforMenopausalComplaints:A6-monthOpenObservationalStudy,”AlternativeTherapiesinHealthandMedicine14,no.6(2008):32–38;M.Kaszkin-Bettagetal.,“ConfirmationoftheEfficacyofERr731inPerimenopausalWomenwithMenopausalSymptoms,”AlternativeTherapiesinHealthandMedicine15,no.1(2009):24–34;andI.Hasperetal.,“Long-TermEfficacyandSafetyoftheSpecialExtractERr731ofRheumrhaponticuminPerimenopausalWomenwithMenopausalSymptoms,”Menopause16,no.1(2009):117–31.

21.T.Yatesetal.,“Self-ReportedSittingTimeandMarkersofInflammation,InsulinResistance,andAdiposity,”AmericanJournalofPreventativeMedicine42,no.1(2012):1–7,doi:10.1016/j.amepre.2011.09.022;and“NoHardWorkoutsNecessarytoAvoidDiabetes—JustCutYourSittingTimeby90MinutesaDay:Study,”NYDailyNews,March4,2013,www.nydailynews.com/life-style/health/hard-workouts-avoid-diabetes-sit-study-article-1.1278791.

Chapter4:SugarFree1.T.P.Markovicetal.,“TheDeterminancesofGlycemicResponsetoDietRestrictionsandWeightLossinObesityandNIDDM,”DiabetesCare21,no.5(1998):687.

2.R.N.Smithetal.,“TheEffectofaHigh-Protein,LowGlycemic-LoadDietVersusaConventional,HighGlycemic-LoadDietonBiochemicalParametersAssociatedwithAcneVulgaris:ARandomized,Investigator-Masked,ControlledTrial,”JournaloftheAmericanAcademyofDermatology57,no.2(2007):247–56.

3.R.Smithetal.,“APilotStudytoDeterminetheShort-TermEffectsofaLowGlycemicLoadDietonHormonalMarkersofAcne:ANonrandomized,Parallel,ControlledFeedingTrial,”MolecularNutritionandFoodResearch52,no.6(2008):718–26,doi:10.1002/mnfr.200700307.

4.P.Pedrametal.,“FoodAddiction:ItsPrevalenceandSignificantAssociationwithObesityintheGeneralPopulation,”PLoSONE8,no.9(2013):e74832,doi:10.1371/journal.pone.0074832.

5.A.J.Flintetal.,“Food-AddictionScaleMeasurementin2CohortsofMiddle-AgedandOlderWomen,”AmericanJournalofClinicalNutrition99,no.3(2014):578–86,doi:10.3945/ajcn.113.068965.

6.JudithOrloff,EmotionalFreedom(NewYork:RandomHouse,2010).

7.N.M.Avenaetal.,“EvidenceforSugarAddiction:BehavioralandNeurochemicalEffectsofIntermittent,ExcessiveSugarIntake,”NeuroscienceandBiobehavioralReviews32,no.1(2008):20–39,doi:10.1016/j.neubiorev.2007.04.019;N.M.Avenaetal.,“AnimalModelsofSugarandFatBingeing:RelationshiptoFoodAddictionandIncreasedBodyWeight,”MethodsinMolecularBiology829(2012):351–65,doi:10.1007/978-1-61779-458-2_23;T.Venturaetal.,“NeurobiologicBasisofCravingforCarbohydrates,”Nutrition30,no.3(2014):252–56,doi:10.1016/j.nut.2013.06.010;andA.Hone-

Blanchetetal.,“OverlapofFoodAddictionandSubstanceUseDisordersDefinitions:AnalysisofAnimalandHumanStudies,”Neuropharmacology85C(2014):81–90,doi:10.1016/j.neuropharm.2014.05.019.

8.J.A.Schroederetal.,“NucleusAccumbensC-FosExpressionIsCorrelatedwithConditionedPlacePreferencetoCocaine,Morphine,andHighFat/SugarFoodConsumption”(presentation,ConnecticutCollege,NewLondon,CT,November13,2013).

9.C.Imperatorietal.,“TheAssociationAmongFoodAddiction,BingeEatingSeverityandPsychopathologyinObeseandOverweightPatientsAttendingLow-Energy-DietTherapy,”ComprehensivePsychiatry(May6,2014),doi:10.1016/j.comppsych.2014.04.023.

10.M.Lenoiretal.,“IntenseSweetnessSurpassesCocaineReward,”PLoSONE2,no.8(2007):e698,doi:10.1371/journal.pone.0000698.

11.M.Monacheseetal.,“BioremediationandToleranceofHumanstoHeavyMetalsThroughMicrobialProcesses:APotentialRoleforProbiotics?”AppliedandEnvironmentalMicrobiology78,no.18(2012):6397–404,doi:10.1128/AEM.01665-12.

12.I.H.Choietal.,“Kimchi,aFermentedVegetable,ImprovesSerumLipidProfilesinHealthyYoungAdults:RandomizedClinicalTrial,”JournalofMedicinalFood16,no.3(2013):223–29,doi:10.1089/jmf.2012.2563.

13.Nutritionaldata:Totalcalories:1700joules;totalcarbohydrates:51grams;totaldietaryfiber:19;netcarbohydrates:32grams;totalprotein:122grams;totalfat:114grams.Fornutritionalanalysis,weconsultedthefollowing:“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch11,2014,http://nutritiondata.self.com;GordKerr,“GheeNutritionInformation,”Livestrong,August16,2013,accessedMarch12,2014,www.livestrong.com/article/363779-ghee-nutrition-information;and“BasicReport:05664,GroundTurkey,FatFree,Patties,Broiled,”AgriculturalResearchService,U.S.DepartmentofAgriculture,accessedMarch12,2014,http://ndb.nal.usda.gov/ndb/foods/show/1089?fg=&man=&lfacet=&count=&max=25&qlookup=ground+turkey&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=1&Q2586=1.0&Q2587=6.0,and“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfriedM.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

Chapter5:Fruitless1.N.Wiebeetal.,“ASystematicReviewontheEffectofSweetenersonGlycemicResponseandClinicallyRelevantOutcomes,”BMCMedicine9(2011):123,doi:10.1186/1741-7015-9-123;andL.M.Hanoveretal.,“Manufacturing,Composition,andApplicationofFructose,”AmericanJournalofClinicalNutrition58,suppl.5(1993):724S–32S.

2.R.H.Lustig,“Fructose:It’s‘AlcoholWithouttheBuzz,’“AdvancesinNutrition4,no.2(2013):226–35;R.H.Lustig,FatChance:BeatingtheOddsAgainstSugar,ProcessedFood,Obesity,andDisease(NewYork:HudsonStreetPress,2012);andG.A.Brayetal.,“DietarySugarandBodyWeight:HaveWe

ReachedaCrisisintheEpidemicofObesityandDiabetes?:HealthBeDamned!PourontheSugar,”DiabetesCare37,no.4(2014):950–56,doi:10.2337/dc13-2085.

3.D.Faehetal.,“EffectofFructoseOverfeedingandFishOilAdministrationonHepaticDeNovoLipogenesisandInsulinSensitivityinHealthyMen,”Diabetes54,no.7(2005):1907–13;andV.Lecoultreetal.,“EffectsofFructoseandGlucoseOverfeedingonHepaticInsulinSensitivityandIntrahepaticLipidsinHealthyHumans,”Obesity(SilverSpring)21,no.4(2013):782–85,doi:10.1002/oby.20377.

4.M.Dirlewangeretal.,“EffectsofFructoseonHepaticGlucoseMetabolisminHumans,”AmericanJournalofPhysiology,Endocrinology,andMetabolism279,no.4(2000):E907–11;Y.Weietal.,“HepatospecificEffectsofFructoseonC-JunNH2-TerminalKinase:ImplicationsforHepaticInsulinResistance,”AmericanJournalofPhysiology,Endocrinology,andMetabolism287,no.5(2004):E926–33;K.L.Stanhopeetal.,“ConsumingFructose-Sweetened,NotGlucose-Sweetened,BeveragesIncreasesVisceralAdiposityandLipidsandDecreasesInsulinSensitivityinOverweight/ObeseHumans,”JournalofClinicalInvestigation119,no.5(2009):1322–34;andL.Tappyetal.,“MetabolicEffectsofFructoseandtheWorldwideIncreaseinObesity,”PhysiologicalReviews90,no.1(2010):23–46,doi:10.1152/physrev.00019.2009.

5.J.R.Vassellietal.,“DietaryComponentsintheDevelopmentofLeptinResistance,”AdvancesinNutrition4,no.2(2013):164–75,doi:10.3945/an.112.003152;andM.Aijäläetal.,“Long-TermFructoseFeedingChangestheExpressionofLeptinReceptorsandAutophagyGenesintheAdiposeTissueandLiverofMaleRats:APossibleLinktoElevatedTriglycerides,”GenesandNutrition8,no.6(2013):623–35,doi:10.1007/s12263-013-0357-3.

6.S.E.Lakhanetal.,“TheEmergingRoleofDietaryFructoseinObesityandCognitiveDecline,”NutritionJournal12(2013):114,doi:10.1186/1475-2891-12-114;A.P.Simopoulos,“DietaryOmega-3FattyAcidDeficiencyandHighFructoseIntakeintheDevelopmentofMetabolicSyndrome,BrainMetabolicAbnormalities,andNon-AlcoholicFattyLiverDisease,”Nutrients5,no.8(2013):2901–23,doi:10.3390/nu5082901;andR.Agrawaletal.,“‘MetabolicSyndrome’intheBrain:DeficiencyinOmega-3FattyAcidExacerbatesDysfunctionsinInsulinReceptorSignallingandCognition,”JournalofPhysiology590,pt.10(2012):2485–99.

7.“ProfilingFoodConsumptioninAmerica,”AgricultureFactBook,USDA,accessedJune25,2014,www.usda.gov/factbook/chapter2.pdf.

8.“USDANationalNutrientDatabaseforStandardReference,”AgriculturalResearchService,NationalAgriculturalLibrary,USDA,accessedJune26,2014,http://ndb.nal.usda.gov.

9.M.B.Vosetal.,“DietaryFructoseConsumptionAmongU.S.ChildrenandAdults:TheThirdNationalHealthandNutritionExaminationSurvey,”MedscapeJournalofMedicine10,no.7(2008):160.

10.B.C.Fametal.,“TheLiver:KeyinRegulatingAppetiteandBodyWeight,”Adipocyte1,no.4(2012):259–64.

11.H.K.Gonnissenetal.,“Chronobiology,Endocrinology,andEnergy-andFood-RewardHomeostasis,”ObesityReviews14,no.5(2013):405–16,doi:10.1111/obr.12019.

12.A.Liuetal.,“HabitualShortenedSleepandInsulinResistance:AnIndependentRelationshipinObeseIndividuals,”Metabolism:ClinicalandExperimental62,no.11(2013):1553–56,doi:10.1016/j.metabol.2013.06.003;andA.Liuetal.,“RiskforObstructiveSleepApneainObese,NondiabeticAdultsVarieswithInsulinResistanceStatus,”SleepandBreathing17,no.1(2013):333–38,doi:10.1007/s11325-012-0696-0.

13.R.R.Markwaldetal.,“ImpactofInsufficientSleeponTotalDailyEnergyExpenditure,FoodIntake,andWeightGain,”ProceedingsoftheNationalAcademyofSciencesoftheUnitedStatesofAmerica110,no.14(2013):5695–700,doi:10.1073/pnas.1216951110.

14.L.F.Lienetal.,“TheSTEDMANProject:Biophysical,Biochemical,andMetabolicEffectsofaBehavioralWeightLossInterventionDuringWeightLoss,Maintenance,andRegain,”OMICS13,no.1(2009):21–35,doi:10.1089/omi.2008.0035.

15.M.R.Carnethonetal.,“AssociationofWeightStatuswithMortalityinAdultswithIncidentDiabetes,”JournaloftheAmericanMedicalAssociation308,no.6(2012):581–90,doi:10.1001/jama.2012.9282.

16.Calculateyourbodyfatpercentageontheirwebsite.“PercentageBodyFatCalculator:SkinfoldMethod,”AmericanCouncilonExercise,accessedSeptember23,2013,http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2.

17.R.V.Considineetal.,“SerumImmunoreactive-LeptinConcentrationsinNormal-WeightandObeseHumans,”NewEnglandJournalofMedicine334,no.5(1996):292–95.

18.P.R.Gibsonetal.,“Evidence-BasedDietaryManagementofFunctionalGastrointestinalSymptoms:TheFODMAPApproach,”JournalofGastroenterologyandHepatology25,no.2(2010):252–58,doi:10.1111/j.1440-1746.2009.06149.x.

19.J.Ratliffetal.,“CarbohydrateRestriction(WithorWithoutAdditionalDietaryCholesterolProvidedbyEggs)ReducesInsulinResistanceandPlasmaLeptinWithoutModifyingAppetiteHormonesinAdultMen,”NutritionResearch29,no.4(2009):262–68,doi:10.1016/j.nutres.2009.03.007.

20.Nutritionaldata:Totalcalories:1475joules;totalcarbohydrates:82grams;totaldietaryfiber:35grams;netcarbohydrates:47grams;totalprotein:97grams;totalfat:86grams.Fornutritionalanalysis,weconsulted“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch13,2014,http://nutritiondata.self.com,and“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfried,M.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

21.Agrawaletal.,“‘MetabolicSyndrome’intheBrain,”2485–99;A.P.Rossetal.,“AHighFructoseDietImpairsSpatialMemoryinMaleRats,”NeurobiologyofLearningandMemory92,no.3(2009):410–16;D.A.Costelloetal.,“BrainDeletionofInsulinReceptorSubstrate2DisruptsHippocampalSynapticPlasticityandMetaplasticity,”PLoSONE7,no.2(2012):e31124;andM.Haririetal.,“DoesOmega-3

FattyAcidsSupplementationAffectCirculatingLeptinLevels?ASystematicReviewandMeta-AnalysisonRandomizedControlledClinicalTrials,”ClinicalEndocrinology(May24,2014),doi:10.1111/cen.12508.

22.J.M.Tishinsky,“ModulationofAdipokinesbyn-3PolyunsaturatedFattyAcidsandEnsuingChangesinSkeletalMuscleMetabolicResponseandInflammation,”AppliedPhysiology,Nutrition,andMetabolism38,no.3(2013):361,doi:10.1139/apnm-2012-0447;M.J.Moreno-Aliagaetal.,“RegulationofAdipokineSecretionbyn-3FattyAcids,”ProceedingsoftheNutritionSociety69,no.3(2010):324–32,doi:10.1017/S0029665110001801;andM.Mostowiketal.,“Omega-3PolyunsaturatedFattyAcidsIncreasePlasmaAdiponectintoLeptinRatioinStableCoronaryArteryDisease,”CardiovascularDrugsandTherapy27,no.4(2013):289–95,doi:10.1007/s10557-013-6457-x.

23.L.S.Bayloretal.,“RestingThyroidandLeptinHormoneChangesinWomenFollowingIntense,ProlongedExerciseTraining,”EuropeanJournalofAppliedPhysiology88,nos.4–5(2003):480–84;andR.R.Kraemeretal.,“SerumLeptinConcentrationsinResponsetoAcuteExerciseinPostmenopausalWomenWithandWithoutHormoneReplacementTherapy,”ProceedingsoftheSocietyforExperimentalBiologyandMedicine221,no.3(1999):171–77.

Chapter6:CaffeineFree1.O.G.Cameronetal.,“CaffeineandHumanCerebralBloodFlow:APositronEmissionTomographyStudy,”LifeSciences47,no.13(1990):1141–46;A.Nehligetal.,“CaffeineandtheCentralNervousSystem:MechanismsofAction,Biochemical,Metabolic,andPsychostimulantEffects,”BrainResearchReviews17,no.2(1992):139–70;A.S.Fieldetal.,“DietaryCaffeineConsumptionandWithdrawal:ConfoundingVariablesinQuantitativeCerebralPerfusionStudies?”Radiology227,no.1(2003):129–35;M.J.Luntetal.,“ComparisonofCaffeine-InducedChangesinCerebralBloodFlowandMiddleCerebralArteryBloodVelocityShowsThatCaffeineReducesMiddleCerebralArteryDiameter,”PhysiologicalMeasurement25,no.2(2004):467–74;andM.A.Addicottetal.,“TheEffectofDailyCaffeineUseonCerebralBloodFlow:HowMuchCaffeineCanWeTolerate?”HumanBrainMapping30,no.10(2009):3102–14,doi:10.1002/hbm.20732.

2.M.al’Absietal.,“Hypothalamic-Pituitary-AdrenocorticalResponsestoPsychologicalStressandCaffeineinMenatHighandLowRiskforHypertension,”PsychosomaticMedicine60,no.4(1998):521–27.

3.R.Cortietal.,“CoffeeAcutelyIncreasesSympatheticNerveActivityandBloodPressureIndependentlyofCaffeineContent:RoleofHabitualVersusNonhabitualDrinking,”Circulation106,no.23(2002):2935–40.

4.“StressbyGender:AStressfulImbalance,”AmericanPsychologicalAssociation,accessedSeptember9,2013,www.apa.org/news/press/releases/stress/2012/gender.aspx.

5.T.C.Adametal.,“Stress,Eating,andtheRewardSystem,”PhysiologyandBehavior91,no.4(2007):449–58;andE.S.Epel,“PsychologicalandMetabolicStress:ARecipeforAcceleratedCellularAging?”

Hormones(Athens)8,no.1(2009):7–22.

6.J.Daubenmieretal.,“ChangesinStress,Eating,andMetabolicFactorsAreRelatedtoChangesinTelomeraseActivityinaRandomizedMindfulnessInterventionPilotStudy,”Psychoneuroendocrinology37,no.7(2012):917–28,doi:10.1016/j.psyneuen.2011.10.008.

7.AnahadO’Connor,“TheClaim—APersonCanPayOffaSleepDebtbySleepingLateonWeekends,”NewYorkTimesonline,November2,2009,accessedSeptember9,2013,www.nytimes.com/2009/11/03/health/03real.html?_r=0.

8.K.Spiegeletal.,“EffectsofPoorandShortSleeponGlucoseMetabolismandObesityRisk,”NatureReviewsEndocrinology5,no.5(2009):253–61,doi:10.1038/nrendo.2009.23;andL.Morsellietal.,“RoleofSleepDurationintheRegulationofGlucoseMetabolismandAppetite,”BestPracticeandResearch:ClinicalEndocrinologyandMetabolism24,no.5(2010):687–702,doi:10.1016/j.beem.2010.07.005.

9.S.R.Pateletal.,“AssociationBetweenReducedSleepandWeightGaininWomen,”AmericanJournalofEpidemiology164,no.10(2006):947–54.

10.SeeGreggJacobs’scolumn:GreggD.Jacobs,Ph.D.,“10TipstoBetterSleep,”MedHelp,December16,2008,accessedMarch11,2014,www.medhelp.org/user_journals/show/47782/10-tips-to-better-sleep.

11.D.J.Wallisetal.,“EmotionsandEating:Self-ReportedandExperimentallyInducedChangesinFoodIntakeUnderStress,”Appetite52,no.2(2009):355–62.

12.N.J.Nevanperäetal.,“OccupationalBurnout,EatingBehavior,andWeightAmongWorkingWomen,”AmericanJournalofClinicalNutrition95,no.4(2012):934–43,doi:10.3945/ajcn.111.014191.

13.Nutritionaldata:Totalcalories:1848joules;totalcarbohydrates:91grams;totaldietaryfiber:43grams;netcarbohydrates:48grams;totalprotein:116grams;totalfat:119grams.Fornutritionalanalysis,weconsulted“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch13,2014,http://nutritiondata.self.com,and“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfried,M.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

14.J.N.McClinticketal.,“Stress-ResponsePathwaysAreAlteredintheHippocampusofChronicAlcoholics,”Alcohol47,no.7(2013):505–15,doi:10.1016/j.alcohol.2013.07.002.

15.R.Hurseletal.,“GreenTeaCatechinPlusCaffeineSupplementationtoaHigh-ProteinDietHasNoAdditionalEffectonBodyWeightMaintenanceAfterWeightLoss,”AmericanJournalofClinicalNutrition89,no.3(2009):822–30.

16.I.A.Hakimetal.,“Preparation,CompositionandConsumptionPatternsofTea-BasedBeveragesinArizona,”NutritionResearch20,no12(2000):1715–24.

17.J.D.Lambertetal.,“Dose-DependentLevelsofEpigallocatechin-3-GallateinHumanColonCancerCellsandMousePlasmaandTissues,”DrugMetabolismandDisposition34,no.1(2006):8–11.

18.M.C.Venablesetal.,“GreenTeaExtractIngestion,FatOxidation,andGlucoseToleranceinHealthy

Humans,”AmericanJournalofClinicalNutrition87(2008):778–84;andY.Fukinoetal.,“Randomized

ControlledTrialforanEffectofGreenTea-ExtractPowderSupplementationonGlucoseAbnormalities,”EuropeanJournalofClinicalNutrition62,no.8(2008):953–60.

19.L.Hartleyetal.,“GreenandBlackTeaforthePrimaryPreventionofCardiovascularDisease,”CochraneDatabaseofSystematicReviews(June18,2013):6:CD009934.doi:10.1002/14651858.CD009934.pub2.

20.T.M.Jurgensetal.,“CanGreenTeaPreparationsHelpwithWeightLoss?”CanadianPharmacistsJournal(Ottawa)147,no.3(2014):159-60;T.M.Jurgensetal.,“GreenTeaforWeightLossandWeightMaintenanceinOverweightorObeseAdults,”CochraneDatabaseofSystematicReviews(December12,2012)12:CD008650.doi:10.1002/14651858.CD008650.pub2;andA.Basuetal.,“GreenTeaSupplementationAffectsBodyWeight,Lipids,andLipidPeroxidationinObeseSubjectswithMetabolicSyndrome,”JournaloftheAmericanCollegeofNutrition29,no.1(2010):31–40.

21.DonaldLeeGoss,“AComparisonofLowerExtremityJointWorkandInitialLoadingRatesAmongFourDifferentRunningStyles”(Ph.D.dissertation,UniversityofNorthCarolinaatChapelHill,2012),ChiRunning,accessedMarch6,2014,www.chirunning.com/2012%20UNC%20Running%20Impact%20Study.pdf.

22.T.Kino,“CircadianRhythmsofGlucocorticoidHormoneActionsinTargetTissues:PotentialClinicalImplications,”ScienceSignaling5,no.244(2012):pt4,doi:10.1126/scisignal.2003333.

Chapter7:GrainFree1.GenaLeeNolinandMaryShomon,BeautifulInsideandOut:ConqueringThyroidDiseasewithaHealthy,Happy,“ThyroidSexy”Life(NewYork:Atria,2013).

2.P.K.Craneetal.,“GlucoseLevelsandRiskofDementia,”NewEnglandJournalofMedicine369,no.6(2013):540–48,doi:10.1056/NEJMoa1215740.

3.Y.Huetal.,“DietaryGlycemicLoad,GlycemicIndex,andAssociatedFactorsinaMultiethnicCohortofMidlifeWomen,”JournaloftheAmericanCollegeofNutrition28,no.6(2009):636–47;S.Obaetal.,“DietaryGlycemicIndex,GlycemicLoad,andIntakeofCarbohydrateandRiceinRelationtoRiskofMortalityfromStrokeandItsSubtypesinJapaneseMenandWomen,”Metabolism59,no.11(2010):1574–82;S.Liuetal.,“RelationBetweenaDietwithaHighGlycemicLoadandPlasmaConcentrationsofHigh-SensitivityC-ReactiveProteininMiddle-AgedWomen,”AmericanJournalofClinicalNutrition75,no.3(2002):492–98;andK.Murakamietal.,“AssociationsofDietaryGlycaemicIndexandGlycaemicLoadwithFoodandNutrientIntakeandGeneralandCentralObesityinBritishAdults,”BritishJournalofNutrition110,no.11(2013):2047–57,doi:10.1017/S0007114513001414.

4.D.Yuetal.,“DietaryCarbohydrates,RefinedGrains,GlycemicLoad,andRiskofCoronaryHeartDiseaseinChineseAdults,”AmericanJournalofEpidemiology178,no.10(2013):1542–49,doi:10.1093/aje/kwt178.

5.J.E.Chavarroetal.,“AProspectiveStudyofDietaryCarbohydrateQuantityandQualityinRelationtoRiskofOvulatoryInfertility,”EuropeanJournalofClinicalNutrition63,no.1(2009):78–86,

doi:10.1038/sj.ejcn.1602904.

6.T.L.Haltonetal.,“Low-Carbohydrate-DietScoreandtheRiskofCoronaryHeartDiseaseinWomen,”NewEnglandJournalofMedicine355,no.19(2006):1991–2002,doi:10.1056/NEJMoa055317.

7.S.Liuetal.,“RelationBetweenChangesinIntakesofDietaryFiberandGrainProductsandChangesinWeightandDevelopmentofObesityAmongMiddle-AgedWomen,”AmericanJournalofClinicalNutrition78,no.5(2003):920–27.

8.“Number(inMillions)ofCivilian,NoninstitutionalizedPersonswithDiagnosedDiabetes,UnitedStates,1980–2011,”CentersforDiseaseControlandPrevention,accessedFebruary4,2014,www.cdc.gov/diabetes/statistics/prev/national/figpersons.htm.

9.Y.Rodriguez-Carrascoetal.,“ExposureEstimatestoFusariumMycotoxinsThroughCerealIntake,”Chemosphere93,no.10(2013):2297-303.

10.M.Rybergetal.,“APalaeolithic-TypeDietCausesStrongTissue-SpecificEffectsonEctopicFatDepositioninObesePostmenopausalWomen,”JournalofInternalMedicine274,no.1(2013):67–76,doi:10.1111/joim.12048.

11.“TheTop5ReasonsVitaminDMakesWomenBulletproof,”Bulletproof,accessedMarch6,2014,www.bulletproofexec.com/the-top-5-reasons-vitamin-d-makes-women-bulletproof/.

12.I.Depoortere,“TasteReceptorsoftheGut:EmergingRolesinHealthandDisease,”Gut63,no.1(2014):179–90,doi:10.1136/gutjnl-2013-305112;andS.C.Kinnamon,“NeurosensoryTransmissionWithoutaSynapse:NewPerspectivesonTasteSignaling,”BMCBiology11(2013):42,doi:10.1186/1741-7007-11-42.

13.A.Saponeetal.,“DivergenceofGutPermeabilityandMucosalImmuneGeneExpressioninTwoGluten-AssociatedConditions:CeliacDiseaseandGlutenSensitivity,”BMCMedicine9(2011):23,doi:10.1186/1741-7015-9-23.

14.AngelaHaupt,“AreGluten-FreeCosmeticsNecessary?”U.S.NewsandWorldReport,September11,2012,accessedMarch12,2014,http://health.usnews.com/health-news/articles/2012/09/11/are-gluten-free-cosmetics-necessary;andKateMurphy,“JuryIsStillOutonGluten,theLatestDietaryVillian,”NewYorkTimesonline,May8,2007,accessedJanuary28,2014,www.nytimes.com/2007/05/08/health/08glut.html.

15.StephanieStrom,“ABigBetonGluten-Free,”NewYorkTimesonline,February17,2014,accessedMarch12,2014,www.nytimes.com/2014/02/18/business/food-industry-wagers-big-on-gluten-free.html?_r=1;KateMurphy,“JuryIsStillOutonGluten,theLatestDietaryVillian,”NewYorkTimesonline,May8,2007,accessedJanuary28,2014,www.nytimes.com/2007/05/08/health/08glut.html;A.Tammaroetal.,“CutaneousHypersensitivitytoGluten,”Dermatitis23,no.5(2012):220–21;Y.Chinukietal.,“HigherAllergenicityofHighMolecularWeightHydrolysedWheatProteininCosmeticsforPercutaneousSensitization,”ContactDermatitis68,no.2(2013):86–93,doi:10.1111/j.1600-0536.2012.02168.x;andShivaniVora,“GoingWithoutGluten,”NewYorkTimesonline,May29,2013,

accessedJanuary28,2014,www.nytimes.com/2013/05/30/fashion/going-without-gluten-beauty-spots.html.

16.KeithO’Brien,“ShouldWeAllGoGluten-Free?”NewYorkTimesonline,November25,2011,accessedJanuary28,2014,www.nytimes.com/2011/11/27/magazine/Should-We-All-Go-Gluten-Free.html?pagewanted=all&_r=0.

17.C.Catassietal.,“Non-CeliacGlutenSensitivity:TheNewFrontierofGlutenRelatedDisorders,”Nutrients5,no.10(2013):3839–53,doi:10.3390/nu5103839.

18.P.D.Mooneyetal.,“Non-CeliacGlutenSensitivity:ClinicalRelevanceandRecommendationsforFutureResearch,”NeurogastroenterologyandMotility25,no.11(2013):864–71,doi:10.1111/nmo.12216.

19.KristinaCampbell,“Metaflora:WheatBellyBookReview,”IntestinalGardener,December29,2012,accessedJanuary28,2014,http://intestinalgardener.blogspot.com/2012/12/metaflora-wheat-belly-book-review.html.

20.AnyaSacharow,“What’sYourWheatProblem?”Timeonline,January23,2013,accessedJanuary28,2014,http://ideas.time.com/2013/01/23/whats-your-wheat-problem/.

21.LorenCordain,“CerealGrains:Humanity’sDouble-EdgedSword,”DepartmentofExerciseandSportScience,ColoradoStateUniversity,accessedMarch6,2014,www.direct-ms.org/pdf/EvolutionPaleolithic/Cereal%20Sword.pdf.

22.T.Jönssonetal.,“AgrarianDietandDiseasesofAffluence—DoEvolutionaryNovelDietaryLectinsCauseLeptinResistance?”BMCEndocrineDisorders5,no.10(2005),doi:10.1186/1472-6823-5-10.

23.M.N.Akçayetal.,“ThePresenceoftheAntigliadinAntibodiesinAutoimmuneThyroidDiseases,”Hepatogastroenterology50,suppl.2(2003):cclxxix–cclxxx.

24.Nutritionaldata:Totalcalories:1546joules;totalcarbohydrates:71grams;totaldietaryfiber:23grams;netcarbohydrates:48grams;totalprotein:108grams;totalfat:102grams.Fornutritionalanalysis,weconsultedthefollowing:“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch12,2014,http://nutritiondata.self.com;“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfried,M.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332;and“BasicReport:19904,Chocolate,Dark,70–85%CacaoSolids,”AgriculturalResearchService,U.S.DepartmentofAgriculture,accessedMarch12,2014,http://ndb.nal.usda.gov/ndb/foods/show/6337?fg=&man=&lfacet=&count=&max=25&qlookup=cacao&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=0.15&Q12136=1.0&Q12137=1.0.

25.S.Kayaniyiletal.,“ProspectiveAssociationsofVitaminDwithß-CellFunctionandGlycemia:ThePROspectiveMetabolismandIsletCellEvaluation(PROMISE)CohortStudy,”Diabetes60,no.11(2011):2947–53;andC.Gagnonetal.,“LowSerum25-HydroxyvitaminDIsAssociatedwithIncreasedRiskoftheDevelopmentoftheMetabolicSyndromeatFiveYears:ResultsfromaNational,Population-

BasedProspectiveStudy(TheAustralianDiabetes,Obesity,andLifestyleStudy:AusDiab),”JournalofClinicalEndocrinologyandMetabolism97,no.6(2012):1953–61.

26.T.Christiansenetal.,“ComparableReductionoftheVisceralAdiposeTissueDepotAfteraDiet-InducedWeightLossWithorWithoutAerobicExerciseinObeseSubjects:A12-WeekRandomizedInterventionStudy,”EuropeanJournalofEndocrinology160,no.5(2009):759–67,doi:10.1530/EJE-08-1009.

27.I.Ismailetal.,“ASystematicReviewandMeta-AnalysisoftheEffectofAerobicvs.ResistanceExerciseTrainingonVisceralFat,”ObesityReviews13,no.1(2012):68–91,doi:10.1111/j.1467-789X.2011.00931.x.

28.GretchenReynolds,“TheScientific7-MinuteWorkout,”Well(blog),NewYorkTimesonline,May9,2013,accessedJanuary28,2014,http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0.

29.GretchenReynolds,“Fora7-MinuteWorkout,TryOurNewApp,”NewYorkTimesonline,accessedDecember2,2014,http://well.blogs.nytimes.com/2014/10/24/for-a-7-minute-workout-download-our-new-app/.

Chapter8:DairyFree1.J.K.Jarvisetal.,“OvercomingtheBarrierofLactoseIntolerancetoReduceHealthDisparities,”JournaloftheNationalMedicalAssociation94,no.2(2002):55–66;“LactoseIntoleranceStatistics,”StatisticBrain,fromtheNationalDigestiveDiseasesInformationClearinghouse,accessedJanuary14,2014,www.statisticbrain.com/lactose-intolerance-statistics/;andA.Høst,“FrequencyofCow’sMilkAllergyinChildhood,”AnnalsofAllergy,Asthma,andImmunology89,no.6,suppl.1(2002):33–37,doi:10.1016/S1081-1206(10)62120-5.

2.D.P.Robinsonetal.,“Elevated17ß-EstradiolProtectsFemalesfromInfluenzaAVirusPathogenesisbySuppressingInflammatoryResponses,”PLoSPathogens7,no.7(2011):e1002149,doi:10.1371/journal.ppat.1002149;and“HormonesandOralHealth,”WebMD,accessedMarch6,2014,www.webmd.com/oral-health/hormones-oral-health.

3.D.Furmanetal.,“SystemsAnalysisofSexDifferencesRevealsanImmunosuppressiveRoleforTestosteroneintheResponsetoInfluenzaVaccination,”ProceedingsoftheNationalAcademyofSciencesoftheUnitedStatesofAmerica111,no.2(2014):869–74,doi:10.1073/pnas.1321060111;BrendanMaher,“WomenAreMoreVulnerabletoInfections,”Natureonline,July26,2013,accessedMarch6,2014,www.nature.com/news/women-are-more-vulnerable-to-infections-1.13456;and“Arthritis:FrequentlyAskedQuestions,”CentersforDiseaseControlandPrevention,accessedMarch6,2014,www.cdc.gov/arthritis/basics/faqs.htm.

4.KrissCarr,CrazySexyDiet(NewYork:Skirt,2011):34-36;personalcommunicationwiththeauthor.

5.“LactoseIntolerance,”MayoClinic,accessedJanuary28,2014,www.mayoclinic.org/diseases-conditions/lactose-intolerance/basics/tests-diagnosis/CON-20027906;and“LactoseToleranceTests,”MedlinePlus,accessedJanuary28,2014,www.nlm.nih.gov/medlineplus/ency/article/003500.htm.

6.L.C.Harrisonetal.,“Cow’sMilkandType1Diabetes:TheRealDebateIsAboutMucosalImmuneFunction,”Diabetes48,no.8(1999):1501–7;andH.E.Wasmuthetal.,“Cow’sMilkandImmune-MediatedDiabetes,”ProceedingsoftheNutritionSociety59,no.4(2000):573–79.

7.D.W.Niebuhretal.,“AssociationBetweenBovineCaseinAntibodyandNewOnsetSchizophreniaAmongU.S.MilitaryPersonnel,”SchizophreniaResearch128,nos.1–3(2011):51–55,doi:10.1016/j.schres.2011.02.005.

8.JaneE.Brody,“PersonalHealth;YouAreAlsoWhatYouDrink,”NewYorkTimesonline,March27,2007,accessedJanuary28,2014,http://query.nytimes.com/gst/fullpage.html?res=990DE3D61230F934A15750C0A9619C8B63.

9.SaraGottfried,“KickingtheDairyHabit,”SaraGottfried,M.D.,June16,2012,accessedJanuary14,2014,www.saragottfriedmd.com/kicking-the-dairy-habit-why-its-so-friggin-hard-plus-several-tips-to-get-er-done/.

10.SaraGottfried,“HowIFixedMyExercise,GotLean,andRockedMyGrowthHormone(IGF-1),”SaraGottfried,M.D.,March20,2014,www.saragottfriedmd.com/biohacking-exercise-dose-exercise-rocked-growth-hormone/.

11.DavidBarboza,“MonsantoSuesDairyinMaineOverLabel’sRemarksonHormones,”NewYorkTimesonline,July12,2003,accessedJanuary14,2014,www.nytimes.com/2003/07/12/business/monsanto-sues-dairy-in-maine-over-label-s-remarks-on-hormones.html.

12.AndrewPollack,“MakerWarnsofScarcityofHormoneforDairyCows,”NewYorkTimesonline,January27,2004,accessedJanuary14,2014,www.nytimes.com/2004/01/27/business/maker-warns-of-scarcity-of-hormone-for-dairy-cows.html.

13.Nutritionaldata:Totalcalories:1643joules;totalcarbohydrates:76grams;totaldietaryfiber:28grams;netcarbohydrates:48grams;totalprotein:123grams;totalfat:98grams.Fornutritionalanalysis,weconsulted“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch12,2014,http://nutritiondata.self.com,and“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfried,M.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

14.Savemoneybymakingcoconutkefirathome.CheckouttheYouTubevideo.

15.“LactaseChewableTablets,”Drugs.com,accessedJanuary28,2014,www.drugs.com/cdi/lactase-chewable-tablets.html.

16.A.C.Utteretal.,“InfluenceofDietand/orExerciseonBodyCompositionandCardiorespiratoryFitnessinObeseWomen,”InternationalJournalofSportNutrition8,no.3(1998):213–22.

17.T.Sijieetal.,“HighIntensityIntervalExerciseTraininginOverweightYoungWomen,”JournalofSportsMedicineandPhysicalFitness52,no.3(2012):255–62.

18.K.S.Westonetal.,“High-IntensityIntervalTraininginPatientswithLifestyle-InducedCardiometabolicDisease:ASystematicReviewandMeta-Analysis,”BritishJournalofSportsMedicine(October21,

2013),doi:10.1136/bjsports-2013-092576.

19.SaraGottfried,“HowIFixedMyExercise,GotLean,andRockedMyGrowthHormone(IGF-1),”SaraGottfried,M.D.,March20,2014,www.saragottfriedmd.com/biohacking-exercise-dose-exercise-rocked-growth-hormone/.

20.“Sprint8FAQ,”VisionFitness,accessedJanuary28,2014,www.visionfitness.com/content/sprint-8-faq.

Chapter9:ToxinFree1.MaureenRice,“Revealed…the515ChemicalsWomenPutonTheirBodiesEveryDay,”DailyMailOnline,November20,2009,accessedMarch6,2014,www.dailymail.co.uk/femail/beauty/article-1229275/Revealed–515-chemicals-women-bodies-day.html.

2.K.S.Kimetal.,“InteractionBetweenPersistentOrganicPollutantsandC-ReactiveProteininEstimatingInsulinResistanceAmongNon-DiabeticAdults,”JournalofPreventativeMedicineandPublicHealth45,no.2(2012):62–69,doi:10.3961/jpmph.2012.45.2.62;L.Lindetal.,“CanPersistentOrganicPollutantsandPlastic-AssociatedChemicalsCauseCardiovascularDisease?”JournalofInternalMedicine271,no.6(2012):537–53,doi:10.1111/j.1365-2796.2012.02536.x;R.T.Zoelleretal.,“Endocrine-DisruptingChemicalsandPublicHealthProtection:AStatementofPrinciplesfromtheEndocrineSociety,”Endocrinology153,no.9(2012):4097–110,doi:10.1210/en.2012–1422;D.H.Leeetal.,“AssociationBetweenSerumConcentrationsofPersistentOrganicPollutantsandInsulinResistanceAmongNondiabeticAdults:ResultsfromtheNationalHealthandNutritionExaminationSurvey1999–2002,”DiabetesCare30,no.3(2007):622–28;J.Lietal.,“EffectsofChronicExposuretoDDTandTCDDonDiseaseActivityinMurineSystemicLupusErythematosus,”Lupus18,no.11(2009):941–49,doi:10.1177/0961203309104431;P.Langer,“TheImpactsofOrganochlorinesandOtherPersistentPollutantsonThyroidandMetabolicHealth,”FrontiersinNeuroendocrinology31,no.4(2010):497–518,doi:10.1016/j.yfrne.2010.08.001;andV.Roosetal.,“CirculatingLevelsofPersistentOrganicPollutantsinRelationtoVisceralandSubcutaneousAdiposeTissuebyAbdominalMRI,”Obesity(SilverSpring,MD)21,no.2(2013):413–18,doi:10.1002/oby.20267.

3.P.M.Lindetal.,“CirculatingLevelsofPersistentOrganicPollutantsAreRelatedtoRetrospectiveAssessmentofLife-TimeWeightChange,”Chemosphere90,no.3(2013):998–1004,doi:10.1016/j.chemosphere.2012.07.051.

4.B.J.Davisetal.,“Di-(2-ethylhexyl)PhthalateSuppressesEstradiolandOvulationinCyclingRats,”ToxicologyandAppliedPharmacology128(1994):216–223;T.Lovekamp-Swanetal.,“MechanismsofPhthalateEsterToxicityintheFemaleReproductiveSystem,”EnvironmentalHealthPerspectives111,no.2(2003):139–45;C.Richteretal.,“EstradiolandBisphenolAStimulateAndrogenReceptorandEstrogenReceptorGeneExpressioninFetalMouseProstateMesenchymeCells,”EnvironmentalHealthPerspectives115(2007):902–8;G.S.Prins,“EndocrineDisruptorsandProstateCancerRisk.”Endocrine-RelatedCancer,15(2008):649–56.C.Frizzelletal,“EndocrineDisruptingEffectsofZearalenone,Alpha-andBeta-zearalenolattheLevelofNuclearReceptorBindingandSteroidogenesis,”

ToxicologyLetters206,no.2(2011):210–7;C.Tengetal.,“BisphenolAAffectsAndrogenReceptorFunctionviaMultipleMechanisms,”Chemico-BiologicalInteractions203,no.3(2013):556–64;C.Frizzelletal.,“EffectsoftheMycotoxinPatulinattheLevelofNuclearReceptorTranscriptionalActivityandSteroidogenesisinVitro,”ToxicologyLetters229,no.2(2014):366–73.

5.E.Diamanti-Kandarakisetal.,“PhenotypesandEnvironmentalFactors:TheirInfluenceinPCOS,”CurrentPharmaceuticalDesign18,no.3(2012):270–82;L.Akinetal.,“TheEndocrineDisruptorBisphenolAMayPlayaRoleintheAetiopathogenesisofPolycysticOvarySyndromeinAdolescentGirls,”ActaPaediatricaDec3,2014doi:10.1111/apa.12885.

6.L.Dodds,“SyntheticOestrogenicAgentswithoutthePhenanthreneNucleus,”Nature137(1936):996;H.J.Leeetal.,“AntiandrogenicEffectsofBisphenolAandNonylphenolontheFunctionofAndrogenReceptor,”ToxicologicalSciences75,no.1(2003):40–6;C.Tengetal.,“BisphenolAAffectsAndrogenReceptorFunctionviaMultipleMechanisms,”Chemico-BiologicalInteractions203,no.3(2013):556–64;P.Fenicheletal.,“BisphenolA:AnEndocrineandMetabolicDisruptor,”Annalesd’endocrinologie(Paris)74,no.3(2013):211–20;M.Ronnetal.,“BisphenolAIsRelatedtoCirculatingLevelsofAdiponectin,LeptinandGhrelin,butNottoFatMassorFatDistributioninHumans,”Chemosphere112(2014):42–8;L.LeCorreetal.,“BPA,anEnergyBalanceDisruptor,”CriticalReviewsinFoodScienceandNutrition55,no.6(2015):769–77.

7.“EndocrineDisruptors,”NationalInstituteofEnvironmentalHealthSciences,NationalInstitutesofHealth,May2010,accessedJanuary28,2014,www.niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf.

8.L.Patrick,“ThyroidDisruption:MechanismsandClinicalImplicationsinHumanHealth,”AlternativeMedicineReview14,no.4(2009):326–46.

9.J.D.Meekeretal.,“RelationshipBetweenUrinaryPhthalateandBisphenolAConcentrationsandSerumThyroidMeasuresinU.S.AdultsandAdolescentsfromtheNationalHealthandNutritionExaminationSurvey(NHANES)2007–2008,”EnvironmentalHealthPerspectives119,no.10(2011):1396–1402,doi:10.1289/ehp.1103582.

10.L.Dodds,“SyntheticOestrogenicAgentswithoutthePhenanthreneNucleus,”Nature137(1936):996;H.J.Leeetal.,“AntiandrogenicEffectsofBisphenolAandNonylphenolontheFunctionofAndrogenReceptor,”ToxicologicalSciences75,no.1(2003):40–6;C.Tengetal.,“BisphenolAAffectsAndrogenReceptorFunctionviaMultipleMechanisms,”Chemico-BiologicalInteractions203,no.3(2013):556–64;P.Fenicheletal.,“BisphenolA:AnEndocrineandMetabolicDisruptor,”Annalesd’endocrinologie(Paris)74,no.3(2013):211–20;M.Ronnetal.,“BisphenolAIsRelatedtoCirculatingLevelsofAdiponectin,LeptinandGhrelin,butNottoFatMassorFatDistributioninHumans,”Chemosphere112(2014):42–8;L.LeCorreetal.,“BPA,anEnergyBalanceDisruptor,”CriticalReviewsinFoodScienceandNutrition55,no.6(2015):769–77.

11.R.J.Jandaceketal.,“ReductionoftheBodyBurdenofPCBsandDDEbyDietaryInterventioninaRandomizedTrial,”JournalofNutritionalBiochemistry25,no.4(2014):483–88.

12.Y.Ingenbleeketal.,“NutritionalEssentialityofSulfurinHealthandDisease,”NutritionReviews71,no.7(2013):413–32,doi:10.1111/nure.12050;andM.E.Nimnietal.,“AreWeGettingEnoughSulfurinOurDiet?”NutritionandMetabolism(London)4(2007):24.

13.ChrisKresserhasanexcellentseriesofarticlesonhisblogaboutsalt:ChrisKresser,“ShakingUptheSaltMyth:HealthySaltRecommendations,”ChrisKresser(blog),accessedMarch13,2014,http://chriskresser.com/shaking-up-the-salt-myth-healthy-salt-recommendations.

14.Nutritionaldata:Totalcalories:1835joules;totalcarbohydrates:96grams;totaldietaryfiber:48grams;netcarbohydrates:48grams;totalprotein:79grams;totalfat:123grams.Fornutritionalanalysis,weconsultedthefollowing:“NutritionalInformation,”PopSugar,accessedMarch13,2014,www.fitsugar.com/latest/nutritional-information;“BasicReport:19904,Chocolate,dark,70–85%cacaosolids,”AgriculturalResearchService,U.S.DepartmentofAgriculture,accessedMarch13,2014,http://ndb.nal.usda.gov/ndb/foods/show/6337?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=cacao;“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch13,2014,http://nutritiondata.self.com;and“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfried,M.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

15.“TheNittyGrittyofFilterTypesandTechnologies,”EnvironmentalWorkingGroup,February27,2013,accessedJanuary28,2014,www.ewg.org/report/ewgs-water-filter-buying-guide/filter-technology.

Chapter10:Reentry1.RickHansonandRichardMendius,Buddha’sBrain:ThePracticalNeuroscienceofHappiness,Love,andWisdom(Oakland:NewHarbinger,2009).

2.SusanSeliger,“‘Superfoods’EveryoneNeeds,”WebMD,accessedMarch3,2014,www.webmd.com/diet/features/superfoods-everyone-needs.

3.Nutritionaldata:Totalcalories:1291joules;totalcarbohydrates:82grams;totaldietaryfiber:45grams;netcarbohydrates:37;totalprotein:79grams;totalfat:77grams.Fornutritionalanalysis,weconsultedthefollowing:“CaloriesinQuinoaFlakes,”SparkPeople,accessedMarch13,2014,www.sparkpeople.com/calories-in.asp?food=quinoa+flakes;“NutritionFacts,”SelfNutritionData,CondéNast,accessedMarch13,2014,http://nutritiondata.self.com,and“Dr.Sara’sHormoneBalancingShakes(30Servings),”SaraGottfried,M.D.,accessedMarch12,2014,https://pi127.infusionsoft.com/app/storeFront/showProductDetail?productId=332.

4.J.Yinetal.,“EfficacyofBerberineinPatientswithType2DiabetesMellitus,”Metabolism:ClinicalandExperimental57,no.5(2008):712–17,doi:10.1016/j.metabol.2008.01.013.

5.StephanieChandler,“ToxicityandBerberineHCLSupplements,”Livestrong,lastmodifiedFebruary19,2014,www.livestrong.com/article/547840-toxicity-and-berberine-hcl-supplements/.

Chapter11:Sustenance

1.P.I.Sumithranetal.,“TheDefenceofBodyWeight:APhysiologicalBasisforWeightRegainAfterWeightLoss,”ClinicalScience(London)124,no.4(2013):231–41,doi:10.1042/CS20120223;B.Richelsenetal.,“WhyIsWeightLossSoOftenFollowedbyWeightRegain?BasalBiologicalResponseasaPossibleExplanation,”UgeskriftforLaeger,168no.2(2006):159–63.[ArticleinDanish]

2.K.I.Johanssonetal.,“EffectsofAnti-ObesityDrugs,Diet,andExerciseonWeight-LossMaintenanceAfteraVery-Low-CalorieDietorLow-CalorieDiet:ASystematicReviewandMeta-AnalysisofRandomizedControlledTrials,”AmericanJournalofClinicalNutrition99,no.1(2014):14–23,doi:10.3945/ajcn.113.070052;E.A.Martensetal.,“ProteinDiets,BodyWeightLossandWeightMaintenance,”CurrentOpinioninClinicalNutritionandMetabolicCare17,no.1(2014):75–79,doi:10.1097/MC0.0000000000000006;M.S.Westerterp-Plantengaetal.,“DietaryProtein:ItsRoleinSatiety,Energetics,WeightLossandHealth,”BritishJournalofNutrition108(2012):Suppl2:S105–12,doi:10.1017/S0007114512002589;M.P.I.Lejeuneetal.,“AdditionalProteinIntakeLimitsWeightRegainAfterWeightLossinHumans,”BritishJournalofNutrition93,no.2(2005):281–89;M.S.Westerterp-Plantengaetal.,“HighProteinIntakeSustainsWeightMaintenanceAfterBodyWeightLossinHumans,”InternationalJournalofObesityandotherRelatedMetabolicDisorders28,no.1(2014):57–64.

3.L.Schwingshackletal.,“Long-TermEffectsofLowGlycemicIndex/Loadvs.HighGlycemicIndex/LoadDietsonParametersofObesityandObesity-AssociatedRisks:ASystematicReviewandMeta-Analysis,”Nutrition,Metabolism,andCardiovasculardiseases23,no.8(2013):699–706,doi:10.1016/j.numecd.2013.04.008.

4.S.Phelanetal.,“AretheEatingandExerciseHabitsofSuccessfulWeightLosersChanging?”Obesity(SilverSpring)14,no.4(2006):710–16.

5.H.M.Niemeieretal.,“InternalDisinhibitionPredictsWeightRegainFollowingWeightLossandWeightLossMaintenance,”Obesity(SilverSpring)15,no.10(2007):2485–94.FromNiemeier’swork,twofactorsaffectedweightlossmaintenance:(1)an“internal”factorthatdescribedeatinginresponsetointernalcues,suchasfeelingsandthoughts;and(2)an“external”factorthatdescribedeatinginresponsetoexternalcues,suchassocialevents.Whenyouhavemoreinternaldisinhibition,you’reatgreaterriskofpoorweightlossoutcomes.

6.S.Berkemeyer,“Acid-BaseBalanceandWeightGain:AreThereCrucialLinksviaProteinandOrganicAcidsinUnderstandingObesity?”MedicalHypotheses73,no.3(2009):347–56.doi:10.1016/j.mehy.2008.09.059.1.

7.R.K.Edwardsetal.,“TheAssociationofMaternalObesitywithFetalpHandBaseDeficitatCesareanDelivery,”ObstetricsandGynecology122,no.2,pt.1(2013):262–67,doi:10.1097/AOG.0b013e31829b1e62.

8.L.M.Doninietal.,“HowtoEstimateFatMassinOverweightandObeseSubjects,”InternationalJournalofEndocrinology(2013):2856–80,doi:10.1155/2013/285680.

9.H.K.Gonnissenetal.,“SleepArchitectureWhenSleepingatanUnusualCircadianTimeand

AssociationswithInsulinSensitivity,”PLoSOne8,no.8(2013):e72877,doi:10.1371/journal.pone.0072877;H.K.Gonnissenetal.,“Chronobiology,Endocrinology,andEnergy-andFood-RewardHomeostasis,”ObesityReviews14,no.5(2013):405–16;T.Roennebergetal.,“SocialJetlagandObesity,”CurrentBiology22(2012):939–43,doi:10.1016/j.cub.2012.03.038;S.M.Hamptonetal.,“PostprandialHormoneandMetabolicResponsesinSimulatedShiftWork,”JournalofEndocrinology151(1996):259–67,doi:10.1677/joe.0.1510259;F.A.Scheeretal.,“AdverseMetabolicandCardiovascularConsequencesofCircadianMisalignment,”ProceedingsoftheNationalAcademyofSciencesoftheUnitedStatesofAmerica106(2009):4453–58,doi:10.1073/pnas.0808180106;H.K.Gonnissenetal.,“EffectofaPhaseAdvanceandPhaseDelayofthe24-hCycleonEnergyMetabolism,Appetite,andRelatedHormones,”AmericanJournalofClinicalNutrition96(2012):689–97,doi:10.3945/ajcn.112.037192;andF.Ruttersetal.,“DistinctAssociationsBetweenEnergyBalanceandtheSleepCharacteristicsSlowWaveSleepandRapidEyeMovementSleep,”InternationalJournalofObesity36(2012):1346–52,doi:10.1038/ijo.2011.250.

10.J.G.Thomasetal.,“Weight-LossMaintenancefor10YearsintheNationalWeightControlRegistry,”AmericanJournalofPreventativeMedicine46,no.1(2014):17–23,doi:10.1016/j.amepre.2013.08.019;R.R.Wingetal.,“Long-TermWeightLossMaintenance,”AmericanJournalofClinicalNutrition82(1Suppl)(2005):222S–25S.

11.L.G.Ogdenetal.,“ClusterAnalysisoftheNationalWeightControlRegistrytoIdentifyDistinctSubgroupsMaintainingSuccessfulWeightLoss,”Obesity(SilverSpring)20,no.10(2012):2039–47,doi:10.1038/oby.2012.79.

12.V.A.Catenaccietal.,“DietaryHabitsandWeightMaintenanceSuccessinHighVersusLowExercisersintheNationalWeightControlRegistry,”JournalofPhysicalActivityandHealth(2013),PMID:24385447[epubaheadofprint].

13.S.Phelanetal.,“EmpiricalEvaluationofPhysicalActivityRecommendationsforWeightControlinWomen,”MedicineandScienceinSportsandExercise39,no.10(2007):1832–36.Findingssupportcurrentrecommendationsthatmoreactivitymaybeneededtopreventweightregainthantopreventweightgain.Includingsomehigher-intensityactivitymayalsobeadvisableforweight-lossmaintenance.

14.V.A.Catenaccietal.,“PhysicalActivityPatternsUsingAccelerometryintheNationalWeightControlRegistry,”Obesity(SilverSpring)19,no.6(2011):1163–70,doi:10.1038/oby.2010.264.

15.V.A.Catenaccietal.,“DietaryHabitsandWeightMaintenanceSuccessinHighVersusLowExercisersintheNationalWeightControlRegistry,”JournalofPhysicalActivityandHealth(December31,2013)[epubaheadofprint].

16.“IsItPossibletoCareTooMuch?UnderstandingHowtoCareWithoutItBecomingaSourceofYourStress,”HeartMath,accessedMarch4,2014,www.heartmath.com/articles/overcare-article.html.

17.BillyGraham,TheHolySpirit:ActivatingGod’sPowerinYourLife,(ThomasNelson:Nashville,TN1978),92.TheChristian’sinnerstruggleisasfollows:“AnEskimofishermancametotowneverySaturdayafternoon.Healwaysbroughthistwodogswithhim.Onewaswhiteandtheotherwasblack.

Hehadtaughtthemtofightoncommand.EverySaturdayafternooninthetownsquarethepeoplewouldgatherandthesetwodogswouldfightandthefishermanwouldtakebets.OnoneSaturday,theblackdogwouldwin;anotherSaturdaythewhitedogwouldwin—butthefishermanalwayswon!Hisfriendsbegantoaskhimhowhedidit.Hesaid,“Istarveoneandfeedtheother.TheoneIfeedalwayswinsbecauseheisstronger.”

AbouttheAuthor

SARAGOTTFRIED,M.D., is theNewYorkTimes bestselling author ofTheHormoneCure.Aftergraduatingfromthephysician-scientisttrainingprogramatHarvardMedicalSchoolandMIT,Dr.GottfriedcompletedherresidencyattheUniversity of California, San Francisco. She is a board-certified gynecologistwho teaches natural hormone balancing in her novel online programs so thatwomencanloseweight,detoxify,andfeelgreat.Dr.GottfriedlivesinBerkeley,California,withherhusbandandtwodaughters.

www.SaraGottfriedMD.comDrGottfried@DrGottfried

Visit www.AuthorTracker.com for exclusive information on your favoriteHarperCollinsauthors.

PraiseforSaraGottfried,M.D.

“TheHormoneResetDietmaybejustwhatweneedtoenddietingforwomen.”

—MarkHyman,M.D.,NewYorkTimesbestsellingauthorofTheBloodSugarSolution

“If you’re tired of storing the fat you should be burning—or simply tired ofstumblingthroughyourday—thenyouneedtoreadthisbook.”

—Dr.PedramShojai,OMD,founderofWell.org,authorofRiseandShine,andproducerofVitality

“If you want to understand your body, you’ve got to start with hormones….Once again, Dr. Sara knocks it out of the park with this clear, user-friendlyguide.”

—JonnyBowden,Ph.D.,CNS,board-certifiednutritionistandbestsellingauthorofTheGreatCholesterolMyth

“Science,savvy,smarts,andsexiness—itallcomestogetherinDr.Saraherself… breaking new ground in understanding how to harness our hormones,nutrition,mind,andbodyforoptimalhealth.”

—MaryShomon,NewYorkTimesbestsellingauthorofTheThyroidDietRevolution

“Dr. Sara Gottfried understands the extremely complex interplay betweenhormones,food,andenvironmentlikenooneelseIknow.”

—JonGabriel,bestsellingauthorofTheGabrielMethodandVisualizationforWeightLoss

“Dr. Sara Gottfried teaches you … that you can be guided by the innateintelligenceofyourfemalebodytosustainable,peacefulbalancewithfoodandyourweight.”

—JenalaFlamme,authorofPleasurableWeightLoss:TheSecretstoFeelingGreat,LosingWeight,andLovingYourLifeToday

“Sara’s new book is simple and powerful. If you have hormones, you shoulddefinitelyreadthisbook.”

—YuriElkaim,BPHE,RHN,NewYorkTimesbestsellingauthorofTheAll-DayEnergyDiet

“Sara’sbookis justwhatweaswomenneedmost—awoman’sperspectiveonwhatitreallymeanstofeeloverwhelmed,overweight,tired,andhopeless—andawomandoctorasyourguideonhowtoresetnotjustyourbody,butyourentirerelationshipwithfoodandyourself.”

—AvivaRomm,M.D.,authorofBotanicalMedicineforWomen’sHealth

“Dr.SaraGottfried laysoutall the reasonsyou feel likecrap (hormones!)andhowtogetahandleonthem[with]easy,doableadvicethatwillsaveyoutime,energy,andmoney.”

—LeanneEly,NewYorkTimesbestsellingauthoroftheSavingDinnerseries

“Weightlossisnotarandommiracle….Dr.SaraGottfried’sTheHormoneResetDietwalksyouthroughyourbody’suniqueprocesseswithapersonalizedplanformasteringyourmetabolismforoptimalweightloss.”

—MarkMacDonald,NewYorkTimesbestsellingauthorofBodyConfidence

“Dr. Sara Gottfried’s new book,TheHormone ResetDiet, is not another dietbook: it is an afternoon with a friend…. Not only does she show you thatrejuvenationispossible,shegivesyoutheinsightsandtherecipesthatwillmakeithappenforyou.”

—Dr.AlanChristianson,authorofTheAdrenalResetDiet

“Imaybeaman,butthatdoesn’tmeanIcan’trecognizethegeniusbehindTheHormoneCure!Everywomanshouldhavethisbook…andmaybeeveryman,too.”

—AbelJames,authorofTheWildDiet

“With delicious recipes and cutting-edge science, The Hormone Reset Diet ispoised to helpmillions ofwomen find the health and happiness they’ve beenlookingfor.”

—TomMalterre,MS,CN,authorofTheEliminationDietandTheWholeLifeNutritionCookbook

Credits

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Auckland,NewZealandhttp://www.harpercollins.co.nz

UnitedKingdomHarperCollinsPublishersLtd.

77-85FulhamPalaceRoadLondon,W68JB,UKhttp://www.harpercollins.co.uk

UnitedStatesHarperCollinsPublishersInc.

195BroadwayNewYork,NY10007

http://www.harpercollins.com