The Balanced Hormone Solution
Welcome to The Balanced Hormone Solution Podcast. If you’re a woman 35+, feeling exhausted, struggling to lose weight, and wondering where your libido went—this is for you.
I’m Tracy Erin, a functional medicine practitioner who helps women balance their hormones naturally—without prescriptions, guesswork, or trendy nonsense.
Here’s the truth: Your symptoms aren’t random. They’re signals. And if you know how to listen, you can fix the root cause and start feeling like yourself again.
If you’re ready for real solutions—let’s get to it.
The Balanced Hormone Solution
Ep. 21 Rebounding Resilience: My Post-Vacation Recovery Plan
Episode Summary: Welcome back to another episode of Tracy Erin Talks! Today, we're diving into the fascinating world of resilience and recovery. Tracy shares her personal experience with how a dream vacation to Spain impacted her resiliency score, as measured by her Oura Ring. Despite the relaxation and enjoyment, her score took a nosedive, and she's here to share the steps she's taking to bounce back. From adjusting her diet and sleep routines to incorporating new supplements, Tracy gives us an in-depth look at her recovery plan and emphasizes the importance of lifestyle medicine.
Key Points:
- Introduction to the Episode:
- Tracy shares her recent trip to Spain and how it affected her resiliency score.
- Introduction to the Oura Ring and its role in tracking resilience and recovery.
- Understanding the Resiliency Score:
- Explanation of what a resiliency score is and how it's calculated.
- Importance of balancing sympathetic (fight or flight) and parasympathetic (rest and digest) responses.
- Factors Affecting Resiliency:
- Impact of diet changes, including Mediterranean diet and alcohol consumption.
- Effects of disrupted sleep patterns and jet lag on resilience.
- Cumulative nature of stress and recovery metrics.
- Tracy’s Recovery Plan:
- Morning Routine:
- 10 minutes of sunshine.
- One-hour walk.
- Five minutes of HeartMath coherence exercises.
- Evening Routine:
- 10 minutes of sunset light exposure.
- 20-minute post-dinner walk.
- Five minutes of binaural beats for relaxation.
- Wearing blue light blocking glasses before sunset.
- Morning Routine:
- Dietary Adjustments:
- Returning to basics: 30 grams of protein per meal, 8-10 cups of vegetables per day, and limited fats.
- Absolute no’s: alcohol, sugar, grains, and eating after sunset.
- Supplement Regimen:
- Switching from espresso to Rasa mushroom adaptogenic coffee.
- Incorporating hydrogen water into daily routine.
- Evening supplements: BodyBio Calm, Magnesium Glycinate, and doTERRA Serenity Oil.
- The Importance of Routine and Lifestyle Medicine:
- How consistent routines and lifestyle choices impact long-term health.
- Encouragement to create and maintain healthy habits for a stable nervous system.
- Engagement and Call to Action:
- Follow Tracy's journey on Instagram for updates and insights.
- Invitation to join the Balanced Hormone Solution program.
- Encouragement to subscribe to the podcast and leave a review.
Resources Mentioned:
- Oura Ring
- HeartMath Coherence App
- Binaural Beats Playlists (Spotify, Apple Music, YouTube)
- Rasa Mushroom Adaptogenic Coffee
- Hydrogen Water Device
- BodyBio Calm
- Magnesium Glycinate
- doTERRA Serenity Oil
Connect with Tracy:
- Instagram: @tracyerinwellness
- Email: hello@tracyerinwellness.com
- Balanced Hormone Solution Program: Join Now