50 *SIMPLE* THINGS

YOU CAN DO FOR

HAPPY HORMONES
#1 GET SUNLIGHT IN YOUR EYES WHEN YOU WAKE UP

#2 DON'T LOOK AT BLUE LIGHT BEFORE SEEING

SUNLIGHT IN THE MORNING

#3 GET EVENING SUNLIGHT IN YOUR EYES AS THE SUN

IS SETTING

#4 DON'T LOOK AT BLUE LIGHT AFTER THE SUN HAS

SET

#5 USE A RED LIGHT APP OR FILTER ON YOUR

COMPUTER AND PHONE AFTER THE SUN HAS SET

#6 KEEP HOUSE LIGHTS DIM 2 HOURS BEFORE BED

#7 ONLY USE RED LIGHTBULBS OR CANDLELIGHT IN

YOUR HOUSE 2 HOURS BEFORE BED

#8 USE BLUE LIGHT BLOCKERS DURING THE DAY

WHEN LOOKING AT SCREENS

#9 WAKE UP AND GO TO SLEEP AROUND THE SAME

TIME EACH DAY

#10 AIM FOR 8 HOURS OF SLEEP EACH NIGHT

#11 USE A SLEEP MASK TO AVOID LIGHT DISRUPTION

WHILE SLEEPING

#12 TAKE A MAGNESIUM SUPPLEMENT BEFORE BED

FOR DEEPER SLEEP

#13 DO A MAGNESIUM FOOT SOAK BEFORE BED WITH

MAGNESIUM CHLORIDE FLAKES

@CYCLEWITHKYLAH
#14 ALLOW YOURSELF TO WAKE UP NATURALLY
RATHER THAN WITH AN ALARM IN THE MORNING

#15 LET SUNLIGHT COME THROUGH YOUR BEDROOM

WINDOWS TO WAKE UP IN TIME WITH THE SUN

#16 DO 30 MINUTES OF "GROUNDING" EACH DAY—

LETTING YOUR BAREFEET TOUCH THE EARTH

#17 GET 30 MINUTES OF SUNLIGHT ON YOUR SKIN

MINIMUM PER DAY

#18 IF YOU CAN'T GET SUN ON YOUR SKIN, TAKE A

COD LIVER OIL SUPPLEMENT FOR VITAMIN D

#19 AIM FOR AT LEAST 30 MINUTES OF EXERCISE PER

DAY

#20 GO FOR A 5 MINUTE WALK IN THE SUN EVERY

HOUR WITHOUT BRINGING YOUR PHONE

#21 SWITCH OUT OVERLY INTENSIVE CARDIO FOR

STRENGTH BASED WORKOUTS

#22 DO STRENGTH BASED WORKOUTS 2-3 TIMES PER

WEEK

#23 EDUCATE YOURSELF ON THE DIFFERENT PHASES

OF YOUR CYCLE

#24 LEARN TO TRACK YOUR OVULATION SO THAT YOU

CAN IDENTIFY HEALTHY/ UNHEALTHY CYCLES

#25 TRACK YOUR BASAL BODY TEMP & CERVICAL

FLUID TO HAVE AN INSIGHT INTO YOUR CYCLE

#26 BEFORE STRENGTH WORKOUTS, CONSUME A

SNACK BALANCED IN FATS, CARBS, AND PROTEIN

#27 AVOID HORMONE DISRUPTIVE FRAGRANCES LIKE

PERFUMES, CANDLES, SCENTED SOAPS, ETC.

#28 USE AN ALUMINUM + FRAGRANCE FREE

DEODORANT

#29 SWAP OUT PLASTIC CONTAINERS FOR GLASS

@CYCLEWITHKYLAH
#30 OPT FOR ORGANIC, MOLD-FREE COFFEE BEANS

#31 ADD A DESICCATED ORGAN SUPPLEMENT TO

YOUR DAILY ROUTINE

#32 CONSUME ORGAN MEATS DAILY OR WEEKLY

#33 SWAP OUT STEAK FOR BEEF HEART ONCE A WEEK

(IT TASTES THE SAME!)

#34 CONSUME BONE BROTH OR A COLLAGEN

SUPPLEMENT

#35 CONSUME ANIMAL PROTEIN DAILY SUCH AS EGGS,

RAW DAIRY, OR GRASS-FED MEAT

#36 CONSUME ENOUGH CALORIES EVERYDAY

#37 ELIMINATE SEED/VEGETABLE OILS

#38 SWAP OUT PASTURIZED DAIRY OR NUT MILKS

FOR RAW DAIRY

#37 OPT FOR ORGANIC PRODUCE OR AVOID THE

"DIRTY DOZEN"

#38 CONSUME FERMENTED FOODS SUCH AS

SAURKRAUT OR KEFIR WITH MEALS

#39 IN YOUR LUTEAL PHASE, SUPPORT THE RISE IN

PROGESTERONE BY INCREASING CARB INTAKE AND
MEAL FREQUENCY

#40 DRINK RASPBERRY LEAF TEA DURING YOUR

LUTEAL PHASE AND PERIO

#41 INCREASE MINERAL INTAKE DURING YOUR

PERIOD TO REPLENISH WHAT IS LOST THROUGH
BLOOD. RED MEAT AND ORGAN MEATS CAN HELP A
TON

#42 INCREASE CHOLESTEROL INTAKE IN YOUR

LUTEAL PHASE TO SUPPORT THE RISE OF ESTROGEN

#43 CONSUME ESTROGEN CLEARING FOODS AFTER

OVULATION SUCH AS CARROTS AND BEETS TO
SUPPORT THE DROP IN ESTROGEN

@CYCLEWITHKYLAH
#44 CONSUME DETOXIFYING FOODS ON THE LAST
DAY OF YOUR PERIOD TO HELP YOUR BODY'S
NATURAL DETOX PROCESS

#45 SPEND TIME IN COMMUNITY WITH PEOPLE YOU

LOVE A FEW TIMES A WEEK

#46 GO OFF OF HORMONAL BIRTH CONTROL

#47 GIVE YOURSELF PATIENCE, GRACE, AND LOVE IN

THIS JOURNEY

#48 GIVE YOURSELF SPACE TO FEEL AND PROCESS

DEEPER EMOTIONS IN YOUR LUTEAL PHASE, DO NOT
SURPRESS EMOTIONS

#49 REDUCE WORKOUT INTENSITY IN YOUR LUTEAL

PHASE

#50 MAKE TIME FOR AN ACTIVITY THAT BRINGS YOU

JOY AND PEACE A FEW TIMES A WEEK

A note:

I hope this list was helpful to you! PLEASE remember,

you don't need to do *all the things* to have happy
hormones. perfection is not the goal!

The purpose of this list is simply to give you ideas, not

make you think you need to "do it all!" Focus on getting
1% better every day, and the changes you see over time
will be extraordinary.

I believe in you, I'm rooting for you!

,
Kylah

@CYCLEWITHKYLAH