MONTH 3: Focus on Sleep
MONTH 3 RESOURCES
MONTH 3 ACTION ITEMS
1. WEEKLONG SLEEP EXPERIMENT Choose a week when you’ll have the freedom to go to sleep early each night, and wake up whenever your body feels rested. Plan to be in bed by 9/9:30pm each night that week, and ready to fall asleep if your body lets you. Plan to stay in bed sleeping until you feel your body is ready to be awake in the morning. Maybe it will be 6am for some people, or maybe 10am for others. After one week of sleeping like this your body should rebalance and tell you how much sleep you need each night. For me, my body told me 9:30pm – 7:00am. Other times in life it’s been more or less. The hope is that you can then plan to let you body sleep for that long each night as you move through this healing phase of your life.
2. SWITCH OUT FLUORESCENT BULBS FOR INCANDESCENT There has been a movement to change to energy efficient bulbs over the last decade but unfortunately that has brought unnatural and harmful light into our homes. You can find incandescent, non-flicker bulbs that are still energy efficient if you are patient in your search.
3. IMPROVE YOUR BEDROOM SLEEPING ENVIRONMENT If any of these resonate, try these things to improve the sleep environment in your bedroom: Reduce the thermostat temperature, use black-out curtains, sound machine or ear plugs, satin pillowcase or sheets, EMF blocking blankets, removing your cell phone and all electronics at night, or unplugging them and turning them off, essential oil diffuser, humidifier, no pets, decluttering, rearranging furniture.
4. GET MORNING LIGHT Within an hour of waking, step outside and let the morning sun tell your eyes and body what tiem of day it is, and what hormones to produce. Avoid bright artificial light before this.
5. CREATE AN EVENING SLEEP ROUTINE/RITUAL Plan 10-30 minutes into your evening to start getting ready for bed. Spend time preparing your bedroom and your body for sleep. While you are physically preparing, you can also be praying, practicing gratitude, or working on mindset to get yourself ready for sleep.
Click here to join us LIVE for the next meeting!
MONTH 2: Food & Nutrition Overview FULL VIDEO
MONTH 2 RESOURCES
Wheat Belly by William Davis
Down To Earth Preview: Clint Ober – Click here to view on YouTube
MONTH 2 ACTION ITEMS
1. ELIMINATE FOOD ALLERGENS Choose a food stressor, or several, to eliminate, or eliminate them all! Go with your comfort level. Do you want to go full carnivore with me? I aim to do that in October and highly recommend getting on the telegram group with me for that.
2. SCHEDULE GROCERY SHOPPING INTO YOUR WEEK Plan a day every week that you gather foods, and do not stand yourself up. Success depends on having food you can and want to eat in your fridge.
3. EXPERIMENT WITH MACROS Try a breakfast of mostly carbs, then try a breakfast of mostly proteins. And then try a breakfast of mostly fats. Three different days. See how you feel after each breakfast. Do you feel better after a certain type of breakfast? Try this experiment a few times so you can notice a pattern.
4. MORE GREEN VEGETABLES AND ANIMAL PROTEIN Focus on filling your plate with mostly green vegetables and animal protein and fat. Then add in small portions of anything else you want/need.
5. CLEAN UP EVENING JUNK LIGHT As we prepare to work on our sleep next month, please try to be mindful of how many and what kid of lights you have on after the sun sets. Is it your TV, your phone, lamps? Are they incandescent bulbs or fluorescent? Flicker or non-flicker? Observe and consider reducing the amount of light on after sunset. Also, lean towards non flicker incandescent bulbs.
MONTH 1: Healing Protocol Overview FULL VIDEO
MONTH 1: 10 Minute Recap & Q/A
MONTH 1 RESOURCES
Lyme Test Recommended by Beth Lambert @ Documenting Hope and Cheyanne Welton @ The Biohacking Nurse:
https://www.vibrant-wellness.com/tests/tickborne-disease/
Dr. Lee Cowden Webinar on Lyme Treatment:
https://epidemicanswers.org/webinar/non-pharmaceutical-treatment-of-lyme-disease-and-co-infections/
Cheyanne Welton / The Biohacking Nurse:
Click here to see her on instagram: https://www.instagram.com/thebiohackingnurse/
Interview on Carnivore and Immune Reset:
Diana Reeves / GMO Free USA:
https://gmofreeusa.org/research/glyphosate/glyphosate-overview/
“While glyphosate goes hand in hand with GM agriculture, many people are unaware that glyphosate is also used on many non-GMO crops as a desiccant, ripening or drying agent. When these crops (such as wheat, barley, sugar cane, oats, lentils, beans, edible peas and chickpeas, sunflowers, potatoes and cantaloupe) are nearly mature, farmers are allowed to spray glyphosate herbicides on the crop to kill the plant which causes it to dry down for a quicker harvest.”
MONTH 1 ACTION ITEMS
1. FOOD ROUTINE Think about how you feel about the food recommendations. If you have lifestyle-hindering inflammation and pain, are you interested in trying out the food routine with me (produce, animal fats and protein, and superfoods only?) Or do you just want to go partly into the food routine, and eliminate some of the inflammatory food groups mentioned?
2. GATHER GROCERIES Get to the grocery store and gather the organic produce you love, animal meats and fats. Even if you don’t go all-in with the food routine, you can still emphasize these food groups in your daily diet.
3. CHARCOAL Start a morning routine of 1 capsule of activated coconut charcoal with 8-16 oz water 30 minutes before food. Skip one day every week. Watch for constipation and change to every other day if it becomes a problem.
4. HYDRATION Have your water, herbal tea and fruit first in the morning, then heavier food like proteins, fats and cooked produce.
5. ANALYZE YOUR SLEEP Consider how well you do or don’t sleep. If you don’t sleep well, what do you think are the reasons? Are you sleeping enough? For a few days, try getting to bed by 9:30pm and turning off your alarm. How long does your body want to sleep?
About Robin Shirley
Robin Shirley founded Take Back Your Health™ Conferences in 2011 with the hope of inspiring her community through bringing in the health luminaries who had helped her heal.
Robin grew up with chronic pain, headaches, rashes, depression, digestive discomfort and out-of-control systemic inflammation, and was diagnosed with Systemic Juvenile Rheumatoid Arthritis at 11 years old. She tried everything to heal naturally. Food overhauls helped a little, supplements helped a little, but nothing truly took the pain away.
At 23 years old, Robin was on track to file for disability and give up on her dream to run her own hospitality company.
Just before giving up, she was diagnosed with Chronic Lyme Disease and heavy metal toxicity. Now knowing the cause of her inflammation and pain, she was able to use her knowledge of nutrition and healing to address these specific issues.
Robin has personally experienced the power of a natural approach to reducing pain and inflammation.
This is when she was truly inspired, and with the help of family and friends hosted the first Take Back Your Health™ Conference.
After traveling to Los Angeles to host retreats and conferences on the west coast, she is back in Virginia enjoying family life. She and her fiance have two beautiful toddlers. She is passionate about cooking, spending time outside (barefoot), and creating a satisfying, love-filled life with her family. She is a Certified Integrative Nutrition Health Coach, intuitive energy healer and a member of the American Board of Drugless Practitioners.
Robin speaks, consults and writes about The Take Back Your Health™ lifestyle and how to reduce the symptoms of chronic illness, especially in children and mothers.
Disclaimer
We want to remind you that Take Back Your Health™ is not a medical authority! We create spaces for our communities to share health concerns and find resources to aid their health journeys. At our conferences, we invite experts to share about their areas of research or experience.
We encourage you to consult with these experts or other professionals before applying the advice to your situation.
