Master Your Metabolism

Having poor quality sleep or constantly disrupted sleep can trigger a cascade effect on our hormones. Once this downhill spiral starts it then can affect nearly every function in our body, including our metabolism. In order to truly improve your metabolism goals, whether it’s to increase or even decrease, you must take a look at your current quality of sleep and make it a priority to allow yourself the rest your body needs and you deserve!

Take a moment to reflect on your current quality of sleep.

Think of several factors such as:

- how easily do you fall asleep?

- how long do you stay asleep?

- do you stay up for long hours when woken up?

- do you want to sleep all day long?

- do you suffer from insomnia?

Many of these issues will directly correlate to your metabolism and will need some improvement! We will be working on several categories throughout this challenge that might also be factors in why sleep is a challenge for you, so hang in there!

For today’s challenge, comment a GIF that describes your current nightly sleep. How would you rate your personal sleep on a scale of 1-10 (1 being the worst)?

*Bonus* if you have access to a sleep tracker, keep a record of your sleep patterns each night during this challenge so you can see how much you improve!

We know it’s bound to happen, in fact you’ve probably already experienced quite a bit of it and maybe indulged in some foods or drinks that were on the “try to avoid these” list, but that’s ok!

Remember that no one is perfect, and we are all in this together!

On that note, let’s talk about some helpful tips and ways you can use your essential oils to help kick cravings to the curb. While we can crave all different sorts of foods and flavors, it’s important to realize that usually these are a sign of one of two things; addiction or vitamin/mineral deficiency.

Oils for Appetite Control: Grapefruit, Lemon, Slim & Sassy, Bergamot, Peppermint, Spearmint and Basil

Ways to use:

Aromatically - Apply 1 drop of any (or a few) of the oils listed above into the palm of your hands, rub together and inhale palms deeply for 5-10 breaths OR Diffuse any (or a few) of the above listed oils at your desk, in your kitchen or wherever you tend to be when cravings arise.

Topically - Apply 1 drop with FCO in palms of hand and massage over belly, paying close attention to the liver. You may also want to add a drop of slim n’ sassy directly into the belly button.

Internally - Add 1 drop of any of the above oils to a small glass of water an empty veggie cap or directly under the tongue to help relief cravings.

*FUN FACT* Did you know dōTERRA has an awesome chewing gum that is formulated with our metabolic blend, Slim & Sassy?! Add this to your next LRP order and keep it handy for when you’re having cravings, too!

Stress. It’s something none of us can avoid. However, how we deal with daily stresses will play a great role in our cortisol levels, which is connected to where most women store a lot of excess fat; the belly and thighs.

Using essential oils to manage your stress levels will be an extremely beneficial way to really manage your metabolism and burn excess stored fat your body can’t get rid of when it’s under constant stress. Over these 10 days, we want you to be using Adaptiv whenever the need arises throughout the day, as there is no way to truly know when our stress levels will be activated!

For today’s challenge, we want you to practice some deep breathing exercises alongside your Adaptiv roller as an additional technique to help your body get out of fight or flight and back into a state of calm and safety.

STRESS RELIEF TIPS:

1. Take out your Adaptiv oil and put a drop in your hands.

2. Cup your hands over your nose and mouth and slowly inhale for 5-10 slow and meditative breaths.

3. Take notice of the thoughts entering your mind and let them go if they are negative knowing they are not serving you.

4. You may also use your Adaptiv roller and apply it over pulse points for additional support and stress relief!

Take a moment to share in the comments how often you experience stress and how you feel after using Adaptiv for relief!

What you feed your body, quite literally fuels your body. If you fill it up with processed, chemical based, or enzyme deficient foods, your body will become stuck and will protect itself by storing all of those harmful ingredients in fat cells.

The body is smarter than we think and it knows what is toxic to itself. When we don’t eat enough whole, living, plant based foods rich in what nourishes our very body down to the cells, it will think it’s starving (even though you may feel full) and it will store fat as a way of reserves and protection until nutrients can be found.

This is why we have you paying close attention to the snacks, meals and also supplements you’re taking during this challenge. By taking LLV and TerraZyme daily, you’re flooding your body with bio-available nutrients that it can recognize and digest and nourish the body which will help you burn excess fat storage and re-balance the system.

Show us your snack or lunch today and let’s share some ideas for fun, healthy and easy to make recipes!

Running out of ideas for meal planning? Check out these websites for some awesome and easy meals that are healthy, plant based and will definitely be metabolism friendly! These sites are also referenced in your workbook for you to go back to anytime you need!

http://www.nourishingmeals.com

https://ohsheglows.com

https://www.plantoeat.com/ref/linsadair

Yup. You read that right. It’s possible that the personal care products you are using every single day, sometimes several times a day are causing you to gain weight!

Why? What’s happening?!

Our skin is our largest organ on our body and absorbs most everything we put on it every day. Many of the products used in the beauty and personal care industry have very little to no regulation. There are currently upwards of 100,000 chemicals approved for use in the USA with very few of them having zero safety studies on human use at all.

We also see high levels of fragrance in many products. Fragrance is a hidden way to put ingredients in a product and not have to disclose its contents, many of which are known carcinogens, endocrine and hormone disruptors. These ingredients can also mimic estrogens in the body and contribute to higher risks of certain cancers and metabolic disruption. This is why you are taking the Phytoestrogen supplement daily! This product is designed to help re-balance and restore homeostasis to your estrogen levels regardless of if you need more or less of them! It’s truly an amazing product!

It’s time to be more aware of what we are putting into and onto our bodies and become advocates for safer and healthier products on our shelves!

For your challenge today, I’d like you to spend some time cleaning out your medicine cabinets, drawers and any spaces you keep beauty and personal care products. You can use either the Think Dirty or EWG Skin Deep App on iPhone or Android to scan and discard products that are not safe for you to be using! (you will want 0-3 for as many products as possible, keep in mind all doTERRA products are approved safe)

You’ll want to check out the reference guide on page 37 for some clean and safe products you can swap out for almost all of your personal care needs!

Ready for an awesome DIY challenge! If you’re wanting to really break down some excess fat cells, this body slimming wrap will be amazing!!

INGREDIENTS:

In a 4oz spray bottle add

• 30 drops Slim & Sassy

*everything else optional if you have them*

• 15 drops Eucalyptus

• 15 drops Peppermint

• 10 drops Grapefruit

• 10 drops Lavender

• 10 drops ClaryCalm

• 5 drops Wintergreen

INSTRUCTIONS:

Mix oils together and fill the rest of the spray bottle with FCO. You can also add these oils to a handful of unscented body lotion too.
 

Step 1: Measure the area to be addressed prior to use

Step 2: Spray or apply the mixture to area of concern

Step 3: Place and wrap around body cotton fabric (i.e. muslin) or a paper towel as a barrier between skin and plastic wrap so as not to absorb toxins from the plastic.

Step 4: using plastic wrap, wrap around the cotton about 3-4 layers.

Step 5: leave on for anywhere from a few hours to overnight as desired and then remove.

Step 6: Measure area again and record the difference

NOTE: drink LOTS of water with lemon oil (1 drop per 4 fl oz) before and after treatment. This helps release toxins from fat and reduces water retention in the body.

The liver might possibly be one of the most important organs we have been cleansing and focusing on this week. Each day you’ve been rolling on your Zendocrine roller twice to really help support detoxification of the liver and help reboot the system.

Another way you can benefit from Zendocrine and increase your metabolic function is to take a detox bath with Epsom salt. If you aren’t a bath person, this will probably be a new self-care ritual that you’ll want to do often!
 

For today’s challenge, fill up a tub and enjoy a detox bath to start out the week and really boost your body now that we’ve already had a good solid week of helping wake up that metabolism!

Detox Bath Soak:

• 2 cups Epsom Salt (unscented)
• ¼ cup Baking Soda (aluminum free)
• 6 drops Zendocrine
• 2 drops Ylang Ylang (if you have it)
   

Soak for around 20 minutes, rinse off with fresh water afterwards and give yourself a full body self-massage with some FCO and 2 drops of grapefruit afterwards (don’t use grapefruit if you plan to be going outdoors in the sun afterwards, only use at night or when skin will be covered for 12 hours after applying).

*don’t have a bathtub? Use a big tub or stainless bowl and do this as a miniature version for a foot detox bath to help draw out toxins from the feet instead!

Is your water actually clean?

We all know water is critical for life, but many people are not aware that not all water is created equal! Want to find out what is in your local tap water? Check out this link, type in your zip code and find out! https://www.ewg.org/tapwater/

Ideally, you’ll want to be drinking a slightly alkaline pH water, with as few additives and chemicals as possible. Some filters do a decent job of this, but most cannot remove things like fluoride or chlorine or pharmaceuticals which we definitely don’t want if we are trying to master our metabolism! How do pharmaceuticals get into water? People often flush them down the toilet and thus they then wind up in our drinking water.

We have some recommended filters in the workbook on p.21. Look into those and decide when is the right time to invest in those, or you can purchase reverse osmosis water from a store and refill containers. You can re-mineralize your RO water with a product called, Trace Minerals, which I’ve linked up for you here if you want to go this route!

We also want you to be adding citrus oils to you water every single day. This is one of the best ways to help your body detoxify, fight sugar cravings and stabilize metabolism! Tips for oils in your water: Add 1 drop per 4 fl oz of water. Always drink your oil water out of glass or stainless and avoid plastics.

As we officially end our challenge today, it’s time to retake the wellness assessment we did on day 1 and celebrate our progress and improvements!

Truly taking the time to care for our body, provide it with nourishment both physically and emotionally and to be willing to do the hard stuff so we can get the results we want is a big deal!

Answer the questions on the assessment again today and post your results in the comments! Have a before and after picture you would like to share?! Let’s see it!!!

One final note, if you have anyone in mind that you feel would benefit from a challenge or group like this, please connect them to our team and invite them in! There are many people out there wishing and praying daily for natural wellness products to break the cycle they are in and truly feel good again and we can help them get there!

This is also a great time to set new goals and continue this newly adopted healthy lifestyle you have chosen. Be sure to reference the additional resources section in the back of your workbook for some tips and products we love. These pages can help guide you to some other protocols and products that you can start to work into your routine like the 30-day Cleanse & Restore program by doTERRA, or the skinny jeans challenge!

I am so grateful you chose to be here with us for these last 10 days, cheers to a new beginning!