Ep 179. Our Adrenal Fatigue Protocol

We're jumping into a favorite topic of ours, because of our own personal and professional experiences with it: Adrenal Fatigue! We're going to walk you through symptoms, root causes, and our recommended protocols to nourish and support your adrenal health. From lifestyle rhythms to supplement recommendations: it's all here!


00:00 Introduction to the Podcast
01:09 Meet Your Hosts: Kelly and Tiffany
01:28 Personal Stories of Adrenal Fatigue
08:15 Understanding Adrenal Glands and Their Functions
09:42 Symptoms and Controversies of Adrenal Fatigue
12:58 Root Causes and Related Health Issues
18:32 Foundational Lifestyle Changes for Adrenal Health
22:27 Supplement Protocol for Adrenal Support
34:03 Membership and Additional Resources
35:28 Supporting the Show

Links We Chat About

Our Adrenal Fatigue Supplement Protocol (Supplements always 25% off!)

Previous Episode 97: Optimal Adrenal Health for Women

Previous Episode 68: Realistic Stress Reduction

Our Monthly Membership: SO MUCH more adrenal and root cause content and support found here!

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Our Childbirth Education Course, use code RADIANT10 for 10% off

Be sure to subscribe to the podcast to catch every episode. Follow us on Instagram for extra education and antics between episodes at: @beautifulonemidwifery

Transcript

0:00

Welcome to at Home with Kelly and Tiffany, where we share powerful tools, exciting education, and relatable views about holistic health, physiological birth, and thriving in the female body. We are home birth midwives in sunny San Diego. Passionate about the alternatives that give women control and confidence in health, in birth and in life. We've poured a lot of love into creating very in depth and high value offerings. A monthly membership, a physiological birth course, and holistic guides for the women who really want to dive all the way in. But this podcast. We want to bring zero cost information about health and natural birth and make these important topics accessible always. Your support of the show is also zero cost and means everything to us. When you leave a review, share an episode and join our newsletter. It really helps us keep this space open, ad free and full of honest, valuable conversations. Now let's dive into today's show.

Kelly: 1:09

Welcome back to the at home with Kelly and Tiffany podcast. I am midwife Kelly.

Tiffany: 1:14

And I'm midwife Tiffany, and I'm important here too. Despite Kelly always insisting on introducing herself first.

Kelly: 1:23

I am obviously prideful and that's where we are right now. But today I'm actually really excited to talk to chat about this topic about adrenal fatigue in general because this is actually personal to Tiffany and I having walked through this. Ourselves because of seasons of burnout and things like that given work, life, school, all the different things that we've been through and the seasons that we have been friends. And to be able to come out the other side of it and be like, yes, there is hope, yes, there is healing. Here's how we can like start to support ourselves is actually really enjoyable for us to be able to talk about because we know how terrible it feels to be in that space.

Tiffany: 2:08

Yeah. In fact, we're so well acquainted with chronic stress and just also treating women with chronic stress conditions. They can feel really complex, but it is such a foundational piece of holistic women's health. We have created tons of resources and content around this topic inside of our monthly membership. So those of you who are. Thinking through some of these pieces and wanting a little bit more handholding as we discuss this, that is probably the best place for you to jump in for relatively. Cheap entry. I think our membership price is currently 32, 30$4 a month. Gosh, I should probably know that as I'm promoting it. low thirties, low thirties a month, and an excellent place for you to go get a ton more resources. And education and information, but we, what we get to talk about today is our specific protocol for treating HPA access dysfunction quote unquote adrenal fatigue issues. But before we jump in, Kelly, I have the icebreaker set today for me through your morning routine. I know the listeners wanna hear what. Things we do in our real life. And so I have some routine ish icebreakers planned for some future episodes. So give us the morning routine breakdown in your life.

Kelly: 3:32

So, okay, so it looks a little different depending on the day, just because my schedule's slightly different and there's more time and ease on certain days than not. But the like non-negotiable pieces, right? Are I have recently, maybe not recently. It's been a while. I have plugged my phone in far from my bed so that it is not a temptation to use that as my timer or, you know, alarm to wake up. And then immediately if I'm turning it off, well then I'm like, well, let me just check these other messages or, you know, notifications. So I leave that elsewhere. We actually have like just a, a little like analog clock that has a that has a. What am I thinking of? An alarm set to it. And so that's, if I need an alarm, can wake up to that. There are days where I don't have to set one and that is glorious, but generally speaking, I wake up around the same time every morning and I will open up the blinds to get natural light in. Of course, there's sometimes like things I need to tend to if kids are already awake and very needy, but we're at a pretty like easy. Space in that where they're pretty self-sufficient. And I will go, I like to wash my face and brush my teeth when I first wake up because that like invigorates me and wakes me up. So I oil cleanse with my Tali bomb, brush my teeth with my fluoride free doxy appetite, the whatever stuff. And then I grab my water bottle and I try to go outside. First thing it gets the kids outside. It gets me outside in morning light looking at the, you know, morning sun, all of that good stuff and. We try to spend a little bit of time out there before like breakfast is happening, before I grab coffee, all of that, like 10 minutes or so and then or longer, right? And can kind of go in and out from there. But then I am, you know, usually making somebody breakfast, eating that myself. And at some point before, depending on, you know, obviously days are different and needing to get outta the house or not more quickly, but we're usually all reading something together. Maybe not, not me like reading out loud, but like the kid, the older kids are reading their bibles, they're, or they're listening to like a Bible app. I'm doing the same, my, my youngest is like flipping through her own story, you know, book kind of thing. And you know, those are. They can, sometimes that's like relatively short time, but it's something that feels important to me to like establish as both for myself but also establish for my kids too as they're growing up as like creating their own rhythms as well that are healthy and good and not which was my own problem screen related. So I took a long time to peel that away because. You know, apparently it was an addiction or something very similar to me. It was a hard one to get to get out of the first be beginning part of the day. So that's generally speaking what the morning looks like. It doesn't always exactly follow that, but that's like the, that's the general gist of what it looks like. The first little bit of time waking up over here.

Tiffany: 6:30

Oh man, I wanna come wake up at your house. That sounds lovely.

Kelly: 6:33

It is, it's been a thing where it's had to be established and you know, it's my, it's my own thing where I'm like, oh, actually I kinda have to work hard at this. I know these things are good for me. I don't want to necessarily always do it. Right. I'm like, I wanna lay in bed and scroll on my phone for an hour. Do I really want that? I, no, but it feels tempting, right? And so the consistency has been the thing that I've had to work on for that for sure.

Tiffany: 6:58

That's sweet. I hope listeners are encouraged by doing just one small thing. Just picking one little small thing like drinking water first thing in the morning, or getting natural sunlight first thing in the morning, or creating a quiet time routine first thing in the morning. That's awesome.

Kelly: 7:15

Yeah. Yeah. And I mean, obviously it didn't start out me doing all of those things, like me opening up my blinds to let natural light in was a step, right? So it didn't all happen at once. For sure. It was, it was, I know this is good for me, I'm gonna try this out. And that's what we tell our tell, you know, our members, our clients, the people who consult with us. It's like. Here's all of this information, but just do one thing, right? And then you'll feel like, okay, yes, I got this. This is a part of my routine. Okay, cool. What else can we add in? And small steps, rather than overhauling everything. Because you will, you'll probably burn out at that point. And now here we are talking about adrenal fatigue. So you know, we try.

Tiffany: 7:56

Yeah, so let's get around to that. I, there's a little bit that we can share about adrenal fatigue in general, giving people a background, but also ladies, there are a couple of episodes that we have gone into more detail around some of these pieces. You can find that in the show notes. But Kelly give people like a, like a brief introduction to what the adrenal glands are.

Kelly: 8:21

Yeah, so they're actually small organs, so they're these little guys who live on top of both of the kidneys and. Even though they're little, they actually play a huge part of course, right? Like nothing happens in our bodies, in a vacuum. Everything is interrelated. But they're responsible for both producing and converting hormones. So, so much of the communication that happens in our bodies is through hormones. The adrenal glands are really, they're, they're like the experts in catecholamines, like the stress hormones. So we love them because we, we actually do need those, they're not the enemy, but they can kind of get taxed, right? So when they're, when they're functioning normally, they're on top of all kinds of re regulatory things, right? The metabolism, our immune system, our blood pressure, mental health stuff, response to stress, all of that. And so when it's functioning well. We are like, oh yeah, we're just like, we're living our kind of best lives. Right? But when they are not and when they're stressed we can absolutely feel that on a, like all of those different levels and all of a sudden you're like, well, clearly something is wrong. And even though, again, they're, they're tiny little organs there, they absolutely do need our nourishment and support and all of that because they can get stressed out just like we can, right.

Tiffany: 9:40

Yeah,

Kelly: 9:41

Yeah.

Tiffany: 9:42

concept of adrenal fatigue is a little bit controversial in the holistic health space because the medical model of care does not recognize adrenal fatigue as an actual diagnosis. And so it's, it's really difficult sometimes for women to identify information and education and resources and, and help when there's like that, that information or that knowledge controversy. However, no matter where we land in what we're calling it. there is a cluster of symptoms that are very real, especially for women under chronic stress. And they're often associated with HPA access dysregulation, so that could be a helpful term versus adrenal fatigue for women to gather more information or understand a particular set of symptoms. HPA access. Dysregulation. HPA just stands for hypothalamic pituitary adrenal. It is kind of like giving this this systemic feedback loop of hormone stress that happens between your brain and your adrenal glands. And so. Sometimes a more accurate way to describe what is happening in that HPA access is that it's just dysregulated. It's the hypothalmic pituitary adrenal system is dysregulated from prolonged or chronic stress. So your body is trying to conserve energy to protect you. It's trying to, keep your, it's trying to keep things as regulated as possible, but it ends up feeling like burnout and a lot of that, that set of symptoms that is absolutely valid, completely real worth paying attention to things that women would, you know, kind of start to. Feel in their own bodies if they had this type of dysregulation would be persistent fatigue. Even after recognizing that they're sleeping quite well. Difficulty waking in the morning, like always having a really difficult time getting up and getting going in the morning. Sugar or salt cravings. Really persistent, really strong cravings for certain types of food. Brain fog. Low motivation, poor concentration, mood swings, irritability, anxiety, low sex drive. These are all a part of, and having this, having this having symptoms like this periodically or transiently, they come and go. Sometimes you have low sex drive'cause it's a certain time of month for you. Sometimes you have brain fog because your diet's not on point. Right. But we're talking about this set of symptoms where. The majority of these symptoms are present and consistent is something to pay attention to, depending on caffeine or stimulants every single day, just to feel like you can function. That has absolutely been a part of my symptom picture before, feeling dizzy or lightheadedness. Weight gain, that's unexplained, poor, sweet sleep quality. These are all symptoms of this potential dysregulation, but I think the important part. Is, if you're gonna dive into this understanding that there could be other root, root causes at play

Kelly: 12:51

At play and that

Tiffany: 12:53

sometimes this idea of adrenal fatigue is actually a symptom for something else.

Kelly: 12:58

Yeah, so it can, it can, like there's can be something else going on and your adrenals can be responding to that, right? And so trying to say, yes, we can support the adrenals, but then also if we're not supporting what's going on underneath that, if there is something else going on really truly underneath that, then. We are. Even though, yes, it's good to support, we always wanna just keep digging deeper just to make sure, right. We are getting that foundational piece to make sure that everything else that is interacting with your system is functioning as like, well as it can. Right? And so some things to consider to look into. If you know that this is part of your history or even your current situation and you're also experiencing these other symptoms, that can be really helpful to see. Oh, actually this is really this is this, this piece of my health is actually really impacting this other piece also. We see a lot of thyroid imbalance. Those often go hand in hand. So something to consider. Anemia or other kind of nutritional deficiencies, we see a lot of depletion involved in HPA or in adrenal fatigue. Great. And so nutritional deficiencies incredibly important. Sleep disorders like apnea can absolutely impact that as well, right? That the fact of our, the matter is like, sleep is so important and when it is disturbed in any way, it can definitely impact a lot of things going on. And apnea is actually very co, like much more common. Probably now than it ever. I don't know if it's we're more aware of it or the things that we're doing lifestyle wise and health wise and metabolically speaking wise, all those things can impact that. Mental health concerns can absolutely play an impact like depression, anxiety that can impact this. And then chronic conditions too, right? If you're dealing with autoimmune stuff or ongoing infections or gut imbalances. The gut obviously were. We keep kind of coming back to that in so many different spaces, but how important gut health is to the functioning of pretty much every single system in your body and how you feel and how. Even how what your, the supplements that you're taking, how those are actually being absorbed and used by your body kind of comes back to that too. So those are all important pieces to consider. Depending on your other symptom pictures or your history or other things that you've been looking into for yourself, it's a worthy thing to keep kind of diving a little bit deeper. And so as you're considering that, you can also consider, there is technically some testing that you can be doing, but I think it's, I, I mean, I'll let you kind of chat about that, but I always think it's really interesting because this is such a huge issue, but the testing piece is always a little a little wonky in terms of actually getting answers for people. I think it drives people a little crazy.

Tiffany: 15:33

Yeah, I

Kelly: 15:34

Yeah.

Tiffany: 15:35

because HPA access dysregulation is so complex, it involves so many other systems. It involves your endocrine system. It involves you know your nervous system. It involves other organ structures and it's dependent on your own. Objective perception, right? Of what's happening in your life. So it's not always black and white, although there, there is validity in cortisol testing and hormone testing and some of those things. But when women, and we've talked, we've discussed this on the podcast several times. When women wanna jump straight to testing and getting that information and trying to use that information in order to go in a certain direction oftentimes they're missing this. Really important stabilization piece, which is going to be applicable to everybody no matter what type of symptoms you're trying to manage holistically just in women's health in general. And so. Inside of our membership, we're really, really emphasizing those foundational pieces. Like how do you optimize the things that are going to make everything, stabilize, everything, feel better, everything come together? How can we support the body so that it can heal itself? And then when you have all of those pieces in place, you're sleeping well, your hormones are, are, are being supported. You have a grip on stress response in your body. Your nutrition is dialed in, you're supplementing appropriately. You're honoring your own menstrual cycle and different adjustments that need to be made at certain times in your own, you know, cycle every month. Then when you have those pieces, probably some of your symptoms are going to be. Just automatically repaired and stabilized. Then you can look a little bit more objectively of what, what else is, what else needs to be sorted out. Maybe then we can bring some testing in to get some more information. But if we pass up those foundational pieces and then we just go straight to. treating something specific that is difficult to diagnose in the first place, then I think women are really missing an opportunity to something that is gonna actually help the more root cause issues and help with long-term health. So, I understand the medical model Western Medicine has taught us to. Go straight to testing, gather data, and then treat symptoms. And sometimes it can be that straightforward, but oftentimes with HP. Access dysregulation, that's not so sometimes and for most women, it just makes more sense to make lifestyle and nutritional changes that support their entire system versus chasing down a diagnosis right away. And we're gonna share an entire supplement protocol that nourishes the. The adrenal glands and this HPA access piece for women. But something else, some other pieces to keep in mind, specifically for women who are having this cluster of symptoms would be getting consistent with circadian habits. Morning sunlight. Kelly, you mentioned that in your own morning routine. Stable sleep and mealtime. So going to bed at the same time every night, waking up at the same time every morning, having meals. Relatively at predictable intervals for your body throughout the day. sugar balance and mineral rich meal meals is really important. Nervous system regulation, like breath work, walking somatics, paying attention to getting your nervous system dialed in and then reducing your reliance on stimulants like caffeine or whatever else might be. A part of your arsenal for producing energy is actually taxing your body even more. And yes, there's a withdrawal period where you're asking your body to actually suffer quite a bit when you're pulling back those stimulants. But you, but you have to in order to give your body. and space to heal and regulate. So those are some really foundational pieces that women who even are not having this cluster of symptoms absolutely can benefit from bringing in some more of this support. However. It's, it's vital. It's for all of us, right? And I think that's the cool thing about holistic health is that we can look at some of these recommendations and ideas, and even if you're like, huh, I'm not even sure if I'm having adrenal fatigue or chronic stress issues, you could still follow all of the recommendations and resources that we're providing in this episode and benefit from it. I mean, that is, that's really cool.

Kelly: 20:17

Yeah, I, I think it, we kind of we're, we're very into making things like simple, right? Going kind of the, let's kind of slow down, let's see some of these foundational pieces. And I think a lot of what is said in the health space is like. Go get this visit, go spend all this money, go do this, involved testing, do go through like all of these crazy rigorous protocols, which can be helpful at times, right? There's a space for that. But I think we kind of forget oh yeah, there are these very simple things that if I jump over them, they absolutely will impact my body. So if I just go back to some of those very simple pieces then I can start to see how is my body actually. How does it actually want to function? What am I actually feeling at this point when I am sleeping well and, you know, nourishing my body with the foods that it wants? All of that kind of stuff. So yeah, we do always wanna just kind of slow down. And what's great about this protocol that we'll share for supplement wise is that, again, even if you are like, oh, I, I'm not quite sure if this is. Like me to a t, all of these symptoms and all of that. This is a great lineup to have in your arsenal no matter what. And so this is these are great pieces to have. You absolutely can just start on some of these basic things, both the lifestyle stuff that Tiff talked about, and then this protocol that we'll chat about and then just kind of see. Hey, in a couple months, how am I actually feeling? Right? So you can even write down now your symptoms, scale them one to 10, all of that good stuff, and then start doing some of these things, even if it is quote, just the supplement protocol, right? And then see how you are feeling and start just like I was saying with the morning routine. Start one thing at a time. Right, that you can start to weave in and see how much of an impact you make. So I've mentioned the supplement protocol. It is on full script, which it is always on our account it's always 25% off MSRP, so you will always be getting a fantastic deal. And there's also recommendations in terms of dosage and all of that within the protocol. And so you can hop in there and be like, I'm gonna take. You can take it all. You can take some and kind of follow along with some of that, depending on what you're already taking and all that good stuff. The first one, and this is one that we recommend across the board in this situation, would be trace minerals. So trace minerals are incredibly important. We're like mineral depleted. In so many ways, in so many seasons for a million different reasons, including our soil even is so depleted in and of itself. So even foods that are normally bringing us lots of minerals are weaker basically at this point. And so these kind of minerals can really fuel those adrenal enzymes and really can kind of come in in that stress related oxidative damage that happens to our cells, to our systems. And help reduce that. Help kind of bring some stability to that piece on top of a million other things that it can provide. But we see even with just that, we see a lot of women who are like, oh, I'm starting to come back to myself because like we mentioned, so many nutritional deficiencies can impact you know, what's going on.

Tiffany: 23:24

Yeah. And then next on the list is B vitamins. And you, there's a, there's a lot of ways to approach B vitamins. I mean, you especially wanna make sure that you have B five, B six, B12, but taking a comprehensive broad spectrum B complex might be like the best way to go about that for women who just are wanna make sure that they're getting enough bees and. What B vitamins do is they aid in energy production, they help with hormone synthesis, and that subsequently helps with mood balance too. So most, most of us could benefit from being on a B complex.

Kelly: 24:03

Yeah, for sure. The next one in there are omega threes. You'll see this if whenever we recommend you know, supplements for women, we often come back to Omegas because they are so important to many different functions on how our systems just keep rolling forward. So it's really great for reducing inflammation, which then allows like the gates to kind of open for your body to communicate well. It's gonna support that brain adrenal communication. Omegas, you know that fat that's in them. Hormones, love to, you know, kind of soak up some of that fat to help communicate with, you know, different parts of our bodies. And so when we're providing it really something solid like this, it's really, we, we actually do see an impact on how some of these communication lines can open up and become more smooth, which is a great thing. And then it's great at stabilizing cortisol as well, which is an incredibly important stress hormone, which. I think we're we're, you know, in the, in the social media space and all of that, people are saying like, cortisol is like the enemy, right? It's totally not. It's actually really, really helpful for us. It has a purpose, right? But the problem becomes when it just is built up, built up, built up and constantly kind of bathing our bodies, then we're, you know, we're having a problem. And so Omegas are really great in helping to kind of stabilize some of that cortisol for us.

Tiffany: 25:22

Next step is magnesium and. know for sure that we have talked about magnesium because we're always talking about magnesium every single place all day long. We're talking about magnesium. We want women to be taking magnesium orally every single day. Even if you think that you're getting enough from your diet. you probably need so much more on a, on a regular basis to be absolutely certain you're getting enough oral magnesium. And then we want women to have a, have topical magnesium as a part of their routine too. So utilizing a lotion or a spray or you know, regular. Bath soaks, that kind of thing. Your, your skin can actually absorb and bypass the digestive system and get magnesium into your system a whole lot faster when you, when you use it topically. But magnesium. in our body actually get depleted really quickly, especially with stress. And so when you have a poor night of sleep, when you have a stressful event, if you're experiencing chronic stress, one of the ways that your body actually nourishes those adrenal glands and helps you cope and adapt with stress is use utilizing magnesium to do that. So when we're stressed, we burn through it. We probably need even more magnesium. magnesium helps to calm the nervous system. It helps to improve sleep, it helps regulate our cortisol and so many other things. It's a nerve tonic for our bodies too. And so, magnesium, magnesium, magnesium.

Kelly: 26:52

Yeah, we mentioned gut health. Of course, we're gonna put probiotics on here. If you're eating fermented foods, wonderful. Probiotics are a really quick, easy way to just help proliferate happy bacteria within your gut. And it's going to just in and of itself. Support some of that gut brain access that is that communication that's happening, right? And when we are taking that and supporting our gut system like that, it's going just naturally to reduce the inflammation. And like I was saying, that inflammation can just worsen that stress response. And so probiotics. Again, is one of those everybody can benefit from and a really quick and easy way just to do something again, foundational that helps support that gut system, which again, can impact so much.

Tiffany: 27:39

Next step is adaptogens. And adaptogens are basically like specific herbal that help your body adapt to stress. So it's not necessarily that it produces a specific. Mechanism immediately is something that actually works better in your body if taken over a long period of time. So that's why we have women just start immediately, get on some kind of adaptogenic blend, and being able to experience the long-term benefits of nourishing your stress response inside of your body. Balancing cortisol, improving energy. We love some of the herbs out there like Ashwagandha, Rhodiola, holy basil. Those are all great places to start for women. We have a couple of blends to recommend on full script. We have a really comprehensive, like full spectrum adaptogenic blend for women. To enjoy just boosting that stress, resilience, and usually expecting about one or two months for that to kind of take hold before you start to notice. Yes, actually I do. I am experiencing less stress. I am, I'm, I feel like I'm a little bit more resilient in my stress experience and probably all women should just be all women who are, out in the modern world dealing with time schedules and pressure to perform and, you know, various, various stressors just even in their own and household and motherhood. If you're in the workplace, especially if you have digital devices, all of those are indicators that you're probably dealing with stress on a regular basis. Having adaptogens on board is so very helpful.

Kelly: 29:34

I think you brought up a great point too about that consistency. Like sometimes we wanna take something and be like, overnight we're, we're noticing something. Or by the end of the week if I'm, then I'll keep going with it. A lot of this is consistency. What is going on in your body? Didn't happen. That quickly. Right? And so we do have to be consistent in bringing our bodies out of that space. So that was like a helpful reminder. Even on some of the stuff that I'm working on, I'm like, oh, yes, yes, yes. It's always a good reminder. Sometimes these things take consistency and time and a willingness to, you know, just continue foregoing the, the, the path that you, or continue going on, the path that you kind of have set before you. The next one up are homeopathics. So we have in there Ceia and Ignatia. So homeopathics can feel a little intimidating if you haven't tried them before. The dosage is in there. It is not hard to actually take them. And what's great about homeopathics is that they're actually, a lot of women are very responsive to them and they are very affordable. And so it's a great combo of like, Hey, let's try this out. I was speaking with a homeopath also recently because. A lot of women were like, well, I read online like I shouldn't drink water, or I shouldn't have food around this time. Like, I just can't remember all of these rules around it. And she was like, similar to what I would've said, but it was helpful to get somebody who had like, you know, gone to school, got a degree in this, was like, oh, it's much. Be like forego the rules if you need to. Just get it in your body. And so the more that you can do that, the better. And so that was an encouragement and hopefully you take that as an encouragement if you're kind of considering kinda messing around with this. Homeopathics can be incredibly supportive for many different systems. The ones that we have in there are really great for emotional balance. In particular, if you just are feeling moody in general, even if you're like, oh yeah, yeah, I'm not none of the sip in picture, but you're still listening applies to me sepia. As a woman, you should have in your back pocket pretty consistently. It is wonderful, especially around period, kind of emotional issues. And they're also really helpful for chronic stress recovery. So those two together. Are, you know, big signs in this adrenal fatigue situation. And very simple, again, affordable things that you can start to weave into your day to help to help support that.

Tiffany: 31:48

Yeah. And

Kelly: 31:48

Yeah.

Tiffany: 31:49

are calming herbs. So we talked about adaptogen specific herbs, and then these are going to be like more nerv vines, more nervous system supporting more. Regulate like immediate regulation. And we usually recommend tinctures. That's how you'll see it in the full script protocol because they are fast acting, they're easy to take. They're usually very potent in the, the brands that we recommend them for. we have lemon bong. Which is just generally a really good calming aid. We have passion flower, which is great for more heightened senses of like anxiety or panic or you know, just riding that cusp of feeling like you could explode at any moment. And then we have Valerian, which is really good for sleep and specifically like. Muscle related tension can be really helpful. So these herbs, they soothe anxiety, they promote restful sleep. They help reset the nervous system. This is something that can be taken because you just feel a little bit stressed or anxious in that particular moment where you can work them into a natural rhythm, especially lemon balm and valerian could take every single day as just a part of supporting your nervous system.

Kelly: 33:06

Yeah. And so if any of these or all of these, if you're like, this is me, I would love to get on any or all of these the entire protocol is linked in our show notes for you. Again, that's full through full script, which is. Is an online dispensary, super trustworthy. I was just actually talking on Instagram recently about buying supplements on Amazon and how it can feel very convenient, but the stories that come out of, even if you're buying from direct, from like the supplier. Because they're, you know, from an Amazon warehouse is wild. And so there's like lawsuits and all kinds of, like, you just, it's just not trustworthy. And so that kind of blew my mind a little bit. So a full script is wonderful because you do not have to deal with that. Always very trustworthy, third party tested, all that good stuff and always on sale. In terms of what it would be if you were to find it at a regular old store. So. A great option for these and for any other supplement that you can, can you know, even think about. You'll find that there. But then we also mentioned our membership a few times. It is worth re mentioning because we, I mean, like I mentioned, we both have kind of walked through this and so a lot of the things that we have shared have been. What has been truly helpful for us individually, but also the ways that we have treated women for this. You know, over the many years that we have been in practice and we have dived really, really deep on a lot of both adrenal fatigue, but also some of those root cause issues. So we're talking about adrenal health and there are a ton of resources, but also metabolic health and thyroid health, sleep stress management in general, hormone balancing. But you'll find things in there like adrenal health, right? Metabolic health, thyroid health, good quality, sleep support stress management, hormone balancing. So you're gonna find the things that both support this issue, but also again, root cause, you know foundational pieces that will support your body. Holistically and completely and for 34 bucks a month to jump in to get access to all of that. And then even if you were like, okay, well I got what I needed and now I'm gonna jump out, perfectly acceptable. That is what it is there for. But you also get access to consultations as well if you are interested in kind of really getting some really personalized feedback and handholding. We are here for that also. So all of that information you will find in our. Show notes below and we will catch you next week

35:29

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