Hello Inner Circle Members!  

If you're new here, welcome! :) Each month you will receive two premium content emails where I share about the "topic of the month" as well as all the things I've been loving! 

This month, we're kicking off our 6-part Nervous System Healing Series, and I couldn't be more excited! Throughout the month of June, we'll learn how to identify and heal from adrenal fatigue, so we can support our physical bodies while we work to address the root cause: chronic stress and nervous system dysregulation.

TOPIC OF THE MONTH

Identifying & Healing From Adrenal Fatigue

In the last newsletter, we covered how to test for and identify adrenal fatigue. This knowledge allows us to understand our unique adrenal status and learn how to support our physical bodies as we work to address the root causes of chronic stress, burnout, and adrenal fatigue. 

Regardless of where you are on the adrenal fatigue spectrum (stages 1-4), knowing whether cortisol is high or low can be helpful in creating a more targeted and supportive treatment plan which includes supplements and lifestyle practices to balance cortisol and address your bodies specific needs.  

Some prefer not to undergo testing and instead rely on symptoms to identify their adrenal status. While testing is the most accurate method, using symptoms to guide your plan can still be helpful. Ultimately, regardless of what stage you're in, addressing chronic stressors and supporting the adrenal glands is crucial for recovery. 

This month's workshop will concentrate on the most effective methods to replenish energy, restore physical well-being, and support our adrenal glands. Over the next five months, our goal will be to tackle the root cause: nervous system dysregulation

Unfortunately, many overlook this crucial step in supporting their bodies and as a result they lose momentum in their recovery journey. Depletion can be a significant obstacle, however nurturing and supporting your body during this healing process can make the journey more manageable and enjoyable. So, Whether you've undergone testing or not, prioritizing adrenal support is vital. It will provide you with the energy and resilience needed to feel better now and thrive in the months to come. 

HOW TO READ RESULTS

Adrenal fatigue has four phases. During phase one, adrenal fatigue begins to develop. As it progresses through phases two, three, and four, symptoms intensify and adrenal function declines further. Each phase represents a progression in adrenal dysfunction, with symptoms ranging from mild to severe fatigue, hormonal imbalances, and difficulty coping with stress. Understanding these phases is crucial for effectively managing and addressing adrenal fatigue. 

For those that did test, here is how to decipher your results:  

1. Phase 1 (Alarm Reaction): 

   - Cortisol Levels: Initially high. 

   - Description: In phase one, the body experiences stress, causing the adrenal glands to release higher levels of cortisol and adrenaline. This phase is marked by increased energy, heightened alertness, and feeling "wired but tired." Individuals may still manage daily activities but begin to notice afternoon or evening fatigue. 

2. Phase 2 (Resistance Response): 

   - Cortisol Levels: Still high but beginning to fluctuate. 

   - Description: Prolonged stress leads to continued high demand on the adrenal glands, which maintain elevated cortisol levels. Symptoms intensify, including ongoing fatigue, difficulty coping with stress, disrupted sleep, and hormonal imbalances. Energy levels fluctuate throughout the day, with more pronounced crashes in the afternoon or evening. 

3. Phase 3 (Adrenal Exhaustion): 

   - Cortisol Levels: Fluctuating, often beginning to decline. 

   - Description: Cortisol levels start to decline as the adrenal glands struggle to keep up with chronic stress. Symptoms become more severe, including chronic fatigue, pronounced difficulty coping with stress, frequent infections, low libido, afternoon slumps, and hormonal imbalances such as thyroid dysfunction. Energy crashes throughout the day become more frequent, and individuals may find it challenging to wake up in the morning despite adequate sleep. 

4. Phase 4 (Adrenal Failure/Burnout): 

   - Cortisol Levels: Consistently low. 

   - Description: This is the most severe stage of adrenal fatigue, where the adrenal glands are unable to produce sufficient cortisol. Symptoms can be debilitating and may include extreme fatigue, severe insomnia, depression, anxiety, chronic pain, autoimmune disorders, and a compromised immune system. Individuals may experience a complete inability to cope with stress, profound exhaustion even after rest, and may be significantly impaired in daily functioning. 

Again, understanding these phases, along with the corresponding cortisol levels (high or low), is helpful for creating a more tailored approach and addressing adrenal fatigue effectively. Early intervention, particularly in the earlier phases, can often prevent progression to more severe stages and support adrenal recovery. The strategies for managing high versus low cortisol levels vary significantly, highlighting the importance of a personalized approach to adrenal health support. *See graphic below. 

HOW TO SUPPORT THE BODY DURING DIFFERENT STAGES OF ADRENAL FATIGUE 

(HIGH VS LOW CORTISOL) 

Whether you are going off test results or the list of symptoms provided in the first newsletter to decipher whether cortisol may be high or low, I've compiled two lists of supplements that can help support either condition. These supplements are ones I've personally used during different stages of adrenal fatigue. It's important to note that this is not medical advice, and I cannot provide a tailored plan or review individual cases. If you're seeking personalized guidance, as mentioned in the last newsletter, please consider purchasing a test kit that includes a 30-minute coaching call with a skilled practitioner.   

***Always do your own research and consult with a healthcare professional before starting any new supplement regimen or treatment plan. 

Supplements are just one way to support the body; addressing the root cause of nervous system dysregulation is crucial for healing. We'll cover all the other ways to support the physical body in the workshop. If budget is a concern or if you prefer not to use supplements, that's perfectly fine too. This information is intended for those interested in supporting their bodies during adrenal fatigue recovery. 

SUPPLEMENTS FOR HIGH vs LOW CORTISOL: 

(*None of this is medical advice! Always consult with a physician. I also will not be providing links to specific supplements. Some of my favorite supplement companies are Pure Encapsulations, Thorne, Metagenics, and Gaia). 

The supplements that have made the biggest difference in my recovery are the ones I've taken for low cortisol (or severe burnout): DHEA (Pure Encapsulations), adrenal glandular (Standard Process), and licorice root extract (Wise Women’s Naturals). If you're considering supplementing with DHEA, it's crucial to work with a practitioner, as this hormone needs to be tested and administered with careful consideration. 

3 MAIN FACTORS THAT CONTRIBUTE TO BURNOUT AND OBSTRUCT HEALING: 

Over the next five months, we'll be addressing the factors I believe contribute most significantly to adrenal fatigue and chronic stress. Before we begin, I want to highlight three common patterns that are critical to identify as they can obstruct healing: 

1. Self-neglect: This includes ignoring one's own needs, not prioritizing self-care, or dismissing personal well-being in favor of others or external demands.  

2. Lack of self-trust: Lack of self-trust often stems from repeatedly not following through on commitments to oneself, such as promises to prioritize self-care or make healthier choices. When individuals consistently fail to take actions that support their well-being, it undermines their confidence in their ability to change and improve. This cycle can perpetuate feelings of guilt, disappointment, and a sense of being unable to break negative habits or patterns. Rebuilding self-trust involves acknowledging past lapses, setting realistic goals, and taking consistent steps towards self-care and personal growth. It's about cultivating a positive relationship with oneself based on reliability and self-compassion. 

3. Burnout culture: This refers to societal or organizational environments that promote overwork, stress, or a lack of work-life balance, which can impede individuals from dedicating time and energy to their own healing processes. 

1. Self-neglect: Start by recognizing your own needs and prioritizing self-care. This may involve setting boundaries, scheduling time for relaxation or hobbies, and learning to say no to excessive demands. Practice self-compassion and understand that taking care of yourself is essential for overall well-being. 

2. Lack of self-trust: Begin by setting small, achievable goals that align with your values and well-being. Take consistent actions towards these goals to build confidence in your ability to follow through. Reflect on past successes and learn from setbacks without harsh self-judgment.  

3. Burnout culture: Evaluate your work environment and identify aspects that contribute to overwork or stress. Advocate for better work-life balance by setting boundaries around work hours, your phone, and social media. Take regular breaks and delegate tasks when possible.

Engage in stress-reducing activities outside of work, such as exercise, mindfulness practices, or hobbies that bring joy and relaxation. 

By addressing these factors proactively and making positive changes, you can remove obstacles to healing and create a supportive environment that fosters personal healing, resilience, and growth.  

WHAT I'M LISTENING TO

I found both videos below incredibly powerful as they address HOW burnout often stems from patterns of self-neglect. These patterns can arise from cultural influences, past trauma, and more. However, simply recognizing these patterns is a crucial step in your healing journey. 

Cait Donovan (burnout expert) emphasizes the importance of meeting your body's needs to establish a sense of safety. This concept, echoed by many trauma and nervous system experts, involves simply responding to basic bodily signals like thirst, hunger, fatigue, and the need to rest or use the bathroom. Learning to listen to and honor these needs helps us re-establish a healthier relationship with our bodies, free from neglect or tuning out signals.

Many experts in nervous system healing highlight that re-establishing this connection and creating a sense of safety is among the most effective ways to heal. This shift towards attentiveness and responsiveness to our body's cues can profoundly transform our lives. This concept has been life-changing for me, as I was disconnected from my body for years, which contributed to my own patterns of self-neglect and burnout. 

Foundational self-care is pivotal for recovery. Contrary to the misconception that self-care is selfish, it is essential because caring for ourselves enables us to be our best selves and better serve others from a place of abundance rather than depletion. 

On a separate note, around minute 34, she discusses burnout prevention and makes a statement about cancer preventability that contradicts current research. Research indicates that a significant portion of cancers—50% to 90%—are preventable through lifestyle and environmental factors, while only 5-10% is due to genetic factors.  

Many of you will resonate with these videos, even feeling like soul-food for some of you! 😊 

WHAT I'M READING

WHAT'S COOKIN'

I've been prioritizing the foods that nourish the adrenal glands most, and I encourage you all to do the same. Typically, the foods that offer the most support to the adrenal glands are those highest in nutrients. This article emphasizes those foods and nicely outlines which ones to avoid! 

It’s common to crave sweets when experiencing adrenal issues. However, sugar is one of the worst things you can eat when it comes to healing the adrenal glands. This is why it's crucial to know how to prepare healthy treats that will not sabotage or compromise blood sugar balance. One of the most important aspects of recovering from adrenal fatigue is maintaining balanced blood sugar levels.  

While I don't recommend indulging in treats frequently during recovery, it's important not to feel deprived and to be able to occasionally enjoy a treat without compromising your health. 

Here's a delicious chocolate chip cookie recipe. I swap the maple syrup with monk fruit and allulose to keep my blood sugar stable.

Here’s another delicious and adrenal supportive summer treat! 

WHAT I'M DRINKING

Stress and adrenal burnout can significantly deplete vitamin C levels in the body, which is important for recovery. Vitamin C is essential for the synthesis of adrenal hormones like cortisol, pivotal in managing stress responses and maintaining energy levels. Moreover, it acts as a potent antioxidant, shielding cells from oxidative stress induced by chronic stressors. By replenishing vitamin C through diet rich in fruits and vegetables or supplements as advised, individuals can support adrenal health, bolster immune function, and facilitate faster recovery from adrenal fatigue. 

I absolutely love this refreshing and delicious vitamin C powder! I add it to a glass of water daily. It's tasty, nourishing, and incredibly supportive for adrenal health.

CLEAN HOME & BEAUTY FAVS

Incorporating rest into your daily routine is absolutely critical for recovering from burnout and/or preventing it. One of my favorite self-care practices is taking a warm Epsom salt bath, which is amazing for the adrenal glands. While I relax in the bath, I do a body scan, tuning into any areas of tension or discomfort and practice reconnecting with my body. Next, in this relaxed state, I allow myself to acknowledge and process my emotions. 

Processing emotions is one of the most effective ways to move the body out of fight-or-flight mode and promote relaxation and emotional clarity. After the bath, I feel rejuvenated and lighter, both physically and emotionally.

Here's the Epsom salts that I love:

CLOSING THOUGHTS

If we do not address the patterns that lead to burnout, no amount of supplements, nutrition, or nervous system healing will suffice. It's essential to understand why we ended up in this state so that we can prevent it from happening again in the future. Recognizing these patterns is crucial for developing strategies to avoid burnout and maintain long-term health and well-being. 

Observing these patterns is the key to changing them. Here’s some common patterns to be aware of: 

1. Ignoring Basic Needs: Neglecting to prioritize sleep, hydration, nutrition, and regular meals. 

2. Overworking: Constantly pushing oneself without taking breaks or vacations. 

3. Ignoring Emotional Health: Failing to address emotions, stress, or seeking support when needed. 

4. Perfectionism: Striving for unrealistic standards and not allowing oneself to rest or relax. 

5. Ignoring Boundaries: Difficulty saying no, taking on too many responsibilities, and not setting limits. 

These patterns often work together, creating a cycle of self-neglect that leads to chronic stress, exhaustion, and ultimately, burnout. Recognizing and addressing these interconnected behaviors is crucial for maintaining overall well-being and preventing future burnout. 

UPCOMING EVENTS

Last chance to take advantage of Anthros’s exclusive offer!

They've provided me with a special code that will save you $400 on an ergonomic office chair. These chairs are truly in a league of their own when it comes to improving posture over time! Poor posture can significantly impact your nervous system, mental health, and more, with sitting poorly being one of the biggest contributors to posture issues. This generous offer ends on June 30th!

This chair is personally my go-to, and I wouldn't sit in anything else! Not only is it the most comfortable seat I've ever experienced, but my body also feels amazing when I get up from a long day of sitting as the chair helps maintain proper spine alignment.  CLICK HERE to learn more. Use code LWK400 for your Inner Circle exclusive discount.

MEMBER'S CORNER

For those new to the Inner Circle or for those joining for the 6-part nervous system healing series, it's important to start by reading both newsletters for June, as the upcoming workshop will build on these. If you're feeling overwhelmed as a new member and tempted to dive into past newsletters and workshops, remember to focus on preparing for this month by reading newsletters 1 & 2 for June, and get ready for an epic workshop this Thursday (recordings available if you can't attend). There's always time to dive into past content in the future. 

PS - If you're feeling overwhelmed and this is a recurring theme in your life, acknowledge it without judgment. Take breaks and understand that there's no rush to consume this information in the Inner Circle. Let go of the old pattern of overwhelm and recognize that healing cannot happen in a state of overwhelm. Observe it, exhale it, and utilize all the resources in your member area at your own pace.

REMINDERS

Our adrenal health workshop is happening this Thursday, June 27th at 11 AM PST. Remember, all live workshops are recorded and uploaded to the members' area for your convenience, so don't worry if you can't attend the live session. I look forward to seeing you all there! 😊 

For those interested in testing their adrenal glands to determine how best to support their bodies and restore adrenal gland function, please ensure you have read this month’s first newsletter and ordered your test kit. We are starting the adrenal gland healing workshop in 2 days (June 27 @ 11AM PST). While it's not necessary to have your testing done beforehand, getting the process started is advisable. Also, for those who want individualized recommendations like supplement support, please purchase the Equilife kit as it comes with a 30-minute coaching call. I will not  be offering individualized recommendations during the workshop.

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Life with Kate
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Bozeman, MT 59715
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