[00:02] I'm not joking it may be less than that a 10inut sleep boost that is not only going to have you sleeping well but is going to actually speed up your metabolism. What most people do not realize is that sleep is your best fat
[00:20] burning tool. No joke. And let me explain why. many of you have noticed when you're not getting a good night's sleep, you start
[00:35] to crave strange foods or you start to eat more. This is and the research I'm going to show you is showing that this is really happening to people who skimp on sleep. I'll never forget I had an employee in my office who who was so
[00:50] proud of the fact that she didn't need much sleep and she was around 100 to 150 pounds overweight. And one day something propelled her to start to prioritize sleep. Not only did she start to lose weight, but her food behavior started to
[01:07] change. And all she did is prioritize sleep. and some of these hacks, not all those of you that are struggling to lose weight, let's start with sleep. Let's
[01:19] see if we can get you sleeping, then let's see if you can get you can start anything more simple. So, let's dive into this. So, how does sleep affect
[01:31] weight loss? And here's what you need to know. So, and I want you to see the research because it's compelling. There was a 21 study that had 125 overweight people who prioritized sleep for 12 months. So, let me ask you, can you
[01:47] prioritize sleep for an extended period of time? Because what the authors of time? Because what the authors tracked were the participants weight as their sleep started to improve. And sure enough, they found there was a direct
[01:59] enough, they found there was a direct link to when people slept better, they lost weight. We also have another study, a 2012 study in obesity found with a 2012 study in obesity found with women, 198 women, that if you had a
[02:14] women, 198 women, that if you had a lower sleep score, you lost 33% less weight and you reported greater hunger than people who had better sleep scores. So those of you who are like, I don't
[02:26] know, I'm just so hungry or I can't fast, let's start with sleep. Let's go fast, let's start with sleep. Let's go to sleep as the very first thing. So why does this work? Well, the main thing that sleep does is it actually will
[02:39] start to affect your hunger hormones. And there are two. There are ghrein and there is leptin. And there was a 22 study that found that sleep strongly study that found that sleep strongly regulates these two hormones. Ghrein is
[02:53] what makes you feel hungry. So it controls your hunger. And poor sleep controls your hunger. And poor sleep causes you to release more of it, cravings. So, let's just think that through. You're skimping on sleep over
[03:07] and over and over again, which is making you increase the hunger hormone. Okay, let's tie this to ompic. How many people are saying on ompic and the weight loss
[03:19] drugs, they're saying, "Well, I'm just not hungry anymore." They are affecting GLP1 hormone is affecting the hunger hormone but so does sleep and sleep is
[03:31] free. Okay. The same thing they found with leptin that poor sleep decreased leptin and leptin is the hormone that makes you feel full. So that means you
[03:43] tend to overeat when you are sleepdeprived. Think about it when you when you're jetlagged. How many of us when we are jetlagged we start to eat. I wake myself up, but so much of that could be from a poor night's sleep. A
[03:57] could be from a poor night's sleep. A 2022 review found that a single night of poor sleep led to more snacking the next day with a preference leaning towards more processed foods high in fat and high in carbs. So that's those are the
[04:13] facts of how important sleep is. Now, let's talk about the boosts and what you can do because there is a 10-minute bedtime routine that you can start to tap in. And there are three things that you can focus on. And some of them are
[04:26] the supplement and the and answer. And then I'm going to give you the no cost answer. So, you can you can look at both of those. So, the first thing you can do before you go to bed is you can have
[04:39] cava tea. I've done a lot of videos on cava. I love cava. Um, if you have access to cava, I highly recommend it. Usually can find it in your natural health food store. There's cava bars popping up everywhere. But it's an
[04:53] amazing sleep and stress supplement. And it's rich in something called cavalacones. And these are b c kavalactones are chemicals that bind to your GABA receptor sites. So remember how I've
[05:07] been talking to you all about GABA here and how progesterone stimulates GABA? Well, and what progesterone does is it goes in and activates these GABA goes in and activates these GABA receptor sites, but so do cavalacones.
[05:21] And there was a 24 study that found that cava before sleep reduced sleep disturbances. It improved deep sleep. Deep sleep is incredibly important because that's where your brain starts to detox itself. And it improved overall
[05:37] to detox itself. And it improved overall sleep quality. Just a cup of cava every night. And I'll give you some dosages here. It also lowered stress, which is when you're stressed, you increase cortisol. When you increase cortisol, it
[05:50] cortisol. When you increase cortisol, it goes and it's stored as fat. So the one interesting thing, you may or may not like this, is kavalactones can start to like this, is kavalactones can start to actually make your mouth a little numb.
[06:03] You may like that side effect, you might not. But it doesn't take much Cabba and just a cup in in tea and you'll start to get the benefits. Okay, number two is interesting. I've been playing with ashwagandha. I actually have a bottle of
[06:19] it, done some videos for you all here. I have a bottle of it next to my bedside because I find if I wake up in the middle of the night, it can really help. And ashwagandha has is rich in something called with analytes and those will
[06:34] lower cortisol naturally. So there was a 21 uh study that gave Ashwagandha root to healthy people um and people with insomnia and it was a trial. It was
[06:47] actually a double blind placebocont controlled trial which is impressive and the the participants took ashwagandha before going to bed and what they found is ashwagandha helped people fall asleep faster. It improved sleep quality. It
[07:01] reduced sleep disturbances and it increased mental alertness upon waking up. And all you needed was 500 milligrams before bed. Okay. Third thing
[07:13] and then stay tuned. I'm going to give you all the natural hacks too to these. One milligram of melatonin. Now, a lot of people have been uh study that came out recently showing that mel melatonin could uh impact
[07:29] cardiovascular events, but we're back at the dose. The dose matters. So, when we go into this lower dose of melatonin, um it has no negative effects. It does not
[07:41] have uh it doesn't suppress your body's own melatonin production. It doesn't have the cardiovascular risks that they saw in people who took higher doses on a continual basis. And and it was so amazing for sleep. There was a 24 study
[07:55] amazing for sleep. There was a 24 study that said that melatonin serves as a safe firstline sleep aid potentially aiding in giving you a regular sleep because we're not looking for just one good night's sleep. We're looking for
[08:11] multiple good nights. Melatonin will improve sleep quality, reduce sleep disruptions, and help you fall asleep faster and it all all it takes is one milligram. Okay, so if you like supplements and you want to go into
[08:26] those, there you go. Those are those boosts. But what if you don't want to take supplements? What if you want to do this free? So the first is let's look at the cava. Cava is stimulating those GABA receptors. One of the more interesting
[08:39] things to be able to stimulate GABA is something called 478 breathing. This is where you go in through the nose for 4 seconds. So it's like you're just counting to four. You hold
[08:53] you're just counting to four. You hold it for a count of seven and then you exhale for a count of eight out through the mouth. And you do two to three rounds of that and it stimulates GABA where all of a sudden you're starting to
[09:07] get a whole in infiltrate your brain with GABA. You make your own GABA. So where cavo would go into those GABA receptors or even progesterone like we talked about goes into those receptors, you can actually use 478 breathing to
[09:23] make your own GABA and it will go into those receptors. Try it. It's it is one of the greatest hacks I have ever found for making my own GABA. Now the second
[09:35] one when we look at ashwagandha. So what does ashwagandha do? Ashwagandha lowers cortisol. Well cortisol is that hormone that makes you move. It wants you to go and move. I've done some videos. We'll leave links in here on certain movements
[09:51] before bed can also lower cortisol like yoga. So just some simple sun salutations, uh some yin yoga where you hang in your favorite yoga position,
[10:03] those can dramatically lower cortisol. A walk at night dramatically lower cortisol. What else have I taught you that lowers cortisol? Nature sounds. Put some bird music on. rivers, you know, running water or put
[10:19] rivers, you know, running water or put watch nature scene on on your TV where you can actually start to lower cortisol through nature, the sounds, the visuals will bring it down. Walking will lower cortisol. The these are not difficult
[10:33] things. So, if you don't want to do the ashwagandha, how about we yoga, we start doing activities ourselves. So, there's that. And then the last thing with melatonin. So melatonin is driven by sunlight. So one of the things we have
[10:48] to make sure if we want to reset our circadian rhythm is we want to make sure that we are getting morning sunrise. There's a red hue that will shut off melatonin. So make sure you're seeing the sunrise. If you got up early in the
[11:03] dark that that's amazing because you're going to just make sure your eyes see the sunrise. Um if you got up after the sun is up. This is where some red light might be helpful. Make sure in the middle of the day, go take your 20
[11:15] minute walk that I have been helping you all understand that the science behind walking is tremendous. Take a 20 minute walk in the middle of the day. So, you're getting full spectrum light. And then at the end of the day, can you see
[11:29] the sunset? Get out. You can watch, you know, in your backyard. You can go for another walk. But the red hues of the sunset will tell your body that day is ending and will help you make melatonin. So you can make your own melatonin and
[11:44] we have these resources as supplements. These are easy hacks. These are not hard. Um you can do the free route, you can do the supplement route. But most importantly, what I want you to understand because so many of you here
[11:57] um have have stressed how much you're struggling to lose weight. And I think in in a world where we are so many people are turning to the weight loss drugs knowing that they can never get off these things, we have to start to
[12:09] really talk about a weight loss lifestyle. And part of a weight loss lifestyle. And part of a weight loss lifestyle is prioritizing sleep. In fact, when I look at this research, I look at what my employee did. Maybe the
[12:23] first thing you do in a weight loss lifestyle is prioritize sleep. Let's start there. And then you're going to see all those other habits. One of the my favorite quotes that I will always tell you is you do not need motivation,
[12:36] you need momentum. And perhaps these hacks, this 10-minute routine is going to give you the momentum with your sleep, which will give you the momentum
[12:48] with your weight loss, which is going to give you more motivation to keep doing all the other health tools. See how that works?
[13:01] morning, snapping at the ones you love, the people that are closest to you, and the people that are closest to you, and walking around all day long in a brain walking around all day long in a brain fog, hormonal low, you actually might be
[13:14] deficient in one mineral. Like it literally could be that it that one going to show you on this video how to do it, it can change everything from sleep to mood to your whole hormonal profile. Any guesses what that mineral
[13:31] profile. Any guesses what that mineral is? Yep, it's magnesium. In my book, and I think a lot of people's book, this is the most important mineral in our body the most important mineral in our body because it is a co-actor for hundreds of
[13:45] different healing processes in our body. I want to show you exactly what we're seeing when we look at a deficiency. Most importantly, I want to really dive into how do you notice if you're deficient in it and how do you fix it?
[13:58] Let's fix it. And be sure to stay all the way through to my five action steps at the end because I want to make sure you leave this video ready to fix this magnesium problem. Ready? Here we go.
[14:12] Deficiency in magnesium is not that rare. So, there was a 2018 study in rare. So, there was a 2018 study in nutrients that found that 60% of US nutrients that found that 60% of US adults have low magnesium and 45% are
[14:25] actually clinically deficient. And the other thing that we have to keep in mind other thing that we have to keep in mind is that food itself, inherent food, has actually really changed. We've talked about this a lot here is that the soils
[14:40] in which our food is grown in is completely mineral depleted. So, we're not getting the same amount of magnesium out of our foods as we used to. um crops today have they're they're claiming 16 to 24% less magnesium than they did way
[14:56] back in the 1960s. And the other part about this magnesium deficiency issue is that it's really hitting women the hardest, especially women over 40. Because as our hormones go down, if you have a parallel of
[15:12] magnesium going down with hormones going down, you're going to be in a real mood disrupted state. Anybody else feel this way? So, let's talk about how magnesium
[15:25] actually connects to your sleep. Because what I what I love about magnesium, anybody ever done like a IV drip? If you go and get like an IV drip, um I always tell them, "Give me the most magnesium you can." And the first thing I'll do
[15:40] you can." And the first thing I'll do once the drip goes in is fall asleep. And that's because magnesium is the off switch to your nervous system. Now, if you're like me and you're going all day long and you have
[15:54] trouble hitting that off switch at the end of the day, I really want you to end of the day, I really want you to hone in on this mineral because right now, especially in this moment, so many of us are dealing with a massive amount
[16:07] of stress and our poor little nervous system cannot handle that. So being able to lean into something like magnesium um to turn it off can be like a miracle cur cure not not just for sleep but just for
[16:21] calming you and letting you enjoy your evening after a long day of work. There evening after a long day of work. There was a 22 systemic review in the biological trace element research and they found that people with higher
[16:34] they found that people with higher magnesium stat status tended to fall as fall asleep faster and they stayed asleep longer. So think about that for my menopausal friends because that's a big issue. When estrogen goes away, we
[16:50] big issue. When estrogen goes away, we really have trouble falling asleep and many times we have trouble staying asleep. I did a whole sleep chapter in in age like a girl that I I put a tremendous amount of research in to and
[17:03] I talked about sleep fragmentation and how it affects menopausal women and it's really interesting. If you are struggling with sleep, uh I recommend that chapter because you can understand the pattern and once you understand the
[17:16] pattern, then you can see where those patterns of sleep have gotten off and what you can do to supplement with things like magnesium. I have a I have a lot of other thoughts in there as well. The other really interesting thing about
[17:30] magnesium is how its connection to cortisol. So, not only do you have trouble going to sleep, but you have trouble staying asleep because when trouble staying asleep because when magnesium is low, we all have a 3 a.m.
[17:45] cortisol spike. Think about this for a second. We all have a 3:00 a.m. cortisol spike. But do we all wake up at 3 in the morning? No, we don't. So, is it
[17:59] possible that it's because magnesium is low? When magnesium is low, you're going low? When magnesium is low, you're going to feel that cortisol at a deeper level. So, something to think about again if we're going into this discussion of
[18:14] we're going into this discussion of wanting to sleep um sleep for sleep sleep through the night? Okay. Other interesting things is something called interesting things is something called the anxiety magnesium vicious circle.
[18:28] And what this is based off of is a 2020 review in nutrients that found stress depletes magnesium. Okay? So stress brings magnesium down and low magnesium
[18:41] brings magnesium down and low magnesium makes you more susceptible to stress. So I I feel like we should be having this conversation about sleep, relaxation, conversation about sleep, relaxation, mood, anxiety, all of these thing, all
[18:56] of these different different habits that we embody every single day have a magnesium component to it. So if you feel like your stress is out of control, if you're quick to be anxious, uh if you have trouble sleeping, if you're finding
[19:12] have trouble sleeping, if you're finding yourself irritable, let's come all roads point back to magnesium and adding magnesium in. And magnesium is much more than just a calming calming mineral. Uh it is a co-actor for hundreds of
[19:27] it is a co-actor for hundreds of enzyatic reactions um including a big one that affects all of you who are going through menopause or beyond is going through menopause or beyond is that magnesium affects the breakdown of
[19:39] estrogen. Okay, let's talk about that for a moment. Because when you have estrogen come flowing into your system, whether you're cycling or you're menopausal, estrogen activates all these amazing processes in our body, which is
[19:56] incredible. But then it has to be broken down and excreted out of our system. And this part, this back half part of estrogen is such a powerful uh un it's so powerful to understand it because if you can't break estrogen down, you will
[20:12] store estrogen. And if you store estrogen, this is where we start to see things like breast cancer go through the roof. So, we need to make sure that we're completing that whole estrogen
[20:26] cycle. And magnesium has an incredible plays an incredible piece in this. And for my women in pmenopause and menopause, um your magnesium will help to bring down the majority of the symptoms from poor sleep to mood swings
[20:42] to water retention to tender breast to growing breast size like there's to belly weight. There's so much here that magnesium controls. And there was a 21
[20:54] review in the Mayo Clinic that noted that lifestyle and diet directly impact endocrine function. And a big part of that they noted were magnesiumrich
[21:06] that they noted were magnesiumrich foods that can be the most simple way to support your hormones as you go through menopause. I'm going to teach you what those magnesium richch foods are here in a moment. And you know the other thing
[21:18] that I think of remember the girl gang going to age like a girl. Remember I wrote all about the girl gang. Magnesium supports so many of those members like GABA, serotonin, dopamine. You need magnesium for all of that. So we're not
[21:33] getting it. Most of us are def deficient in it. We don't we don't get it in our in it. We don't we don't get it in our soils as much as we used to. And it has this major impact on so many parts of our lives. So what do we need to do to
[21:48] start to bring magnesium back in? Well, I'm going to start with food because I always like to start with food, even if the food is is mineral depleted. One way around that, by the way, if you want a more nutrientdense
[22:02] more nutrientdense vegetable, is shop at farmers markets or grow your own, but get your these vegetables that I'm about to tell you. Get them from a regenerative organic farm and you're going to have a lot more
[22:15] magnesium content in it. So, here are the all stars for foods that that help the all stars for foods that that help with magnesium. First are the dark leafy greens. So, these are your spinach, these are your Swiss chard, these are
[22:29] the kale. The you want to be having some bit of leafy greens and dark leafy greens every day. Um, I was telling my Reset Academy members this the other day Reset Academy members this the other day that sometimes these these dark leafy
[22:44] greens are bitter and they're not fun to put into a salad. So, don't don't you know feel free to cut them up, chop them up so they're in smaller pieces. get them into a salad so that you can get that magnesium and they come from raw
[22:59] like right they're like raw which is amazing because once you cook something you have a tendency to lose the mineral content and the nutrient content. So let's let's put them in a salad. Okay, other all star pumpkin seeds. So I want
[23:14] pumpkin seeds. Um and again I'm going to if they're if it's awesome for you. if not just you don't have to engage but uh Beia is a seed company that does seed cycling for women and I've been using
[23:30] their seeds forever even though I don't have a cycle and in them they have pumpkin seeds, flax seeds, hemp seeds and some chamomile power powder. So if you are looking for more seeds, we'll leave links below but I highly recommend
[23:44] leave links below but I highly recommend Beia. Um, we also have almonds, cashews, Beia. Um, we also have almonds, cashews, Brazil nuts, avocado, raw cacao. Raw cacao, you can find that at your natural health food store. Dark chocolate, over
[23:59] health food store. Dark chocolate, over 70% dark chocolate. Soy, we're back at the benefit of phytoestrogens is also a magnesium benefit. Flax seeds, hemp magnesium benefit. Flax seeds, hemp seeds, and chia seeds. So leafy greens
[24:12] seeds, and chia seeds. So leafy greens and nuts and seeds and cacao is is our and nuts and seeds and cacao is is our heart of magnesium. Now interesting note for my chocolate lovers out there that 1 ounce of dark chocolate has 65
[24:25] ounce of dark chocolate has 65 milligrams of magnesium and a handful of pumpkin seeds will get you about half of that. So it'll get you about 30 grams of magnesium. That's that's still a lot. So, you know, one of the things that I
[24:40] recommended to my patients all the time is when you are taking these foods that I just talked about that have are magnesium rich, one way to get better absorption into your body is to pair them with a healthy fat like an olive
[24:54] oil. So, you could take like these greens, the the spinach and the Swiss chard and the kale, you could add them to some micro greens. You could put some pumpkin seeds on them and you could drizzle them with olive oil and that
[25:09] olive oil becomes a carrier into the gut that allows magnesium to be absorbed better within the system. So, it's a really interesting trick. Now, I do also uh make a magnesium smoothie that uh I love that has all the
[25:26] nutrients in it. It has the healthy fats. It has many of has raw cacao in it. I even put a banana in it. Um, and so it's an amazing smoothie and if you want that recipe, just put magnesium smoothie in the comments and my team
[25:40] will send you a link so you can have my favorite smoothie recipe. A lot of you had told me I said, "Hey, you want me to teach you how to make a smoothie?" I used to make them all the time. Um, and you and many of you said yes. So, I'm
[25:52] I'm starting to give you some of my triedand-true recipes. So, um, just put magnesium uh smoothie in there. I'll get that for you. So when we know that this is such a powerful mineral, one of the ways that you make sure that you get it
[26:08] ways that you make sure that you get it at a high enough dose into your um body is to have it on a regular basis. So this isn't about just having it once. This is about having a get getting a routine with it. So, and what we want to
[26:22] be aware of is that a lot of times our moods and our sleep um and our personality can change dramatically because we're low in it. So, sometimes when you get in those places during the day where you're feeling irritable,
[26:36] you're feeling run down, a really good question is not what's irritating you. A really good question is okay, wait, am what have I been eating these magnesium foods? Have I been playing by the principles of magnesium? And with that
[26:52] in mind, I want to give you five action steps. These are five things you can do every single day to make sure that you're keeping magnesium in your life. You want to you want a partnership with magnesium because it's going to make you
[27:05] feel so much better. So, here are the five things. So, first, you can drink this smoothie. You can do it every day. You can do it four to five days a week. Um, it does have some of those dark greens in it. It has a lot of the seeds.
[27:18] It has things like almond butter in it, cacao, avocado, banana. It's super yummy. Again, just put magnesium smoothie and we'll we'll send you the recipe. Um, the second thing you can do is when you build a plate, when you're
[27:32] like building dinner, a dinner meal, think of it as a magnesium plate. I want to put as many magnesiumrich foods on here. So, you've got your dark leafy greens. Uh, wild salmon, grass-fed anything is really high in magnesium.
[27:50] So, you could put some wild salmon, you can put some grass-fed beef, uh, tofu, can put some grass-fed beef, uh, tofu, for those of you that are in the are um, vegetarian, you could do tofu. Um, and then you finish your meal with what?
[28:04] What am I going to say? You finish your meal with chocolate and a square or two meal with chocolate and a square or two of 70% chocolate for dessert. And you can make this your default meal three to four times a week. But have you ever put
[28:19] in the comments, have you ever created a plate or a dinner where you're like, I'm creating the whole meal around magnesium? It's that kind of intention
[28:31] when you're trying to keep your magnesium stores up. One of the things I've found is if I've not intentional about keeping magnesium up, those are
[28:43] the moments where stress starts to wear me down. And that is when I need to go get an IV drip of magnesium. right now might be one of those moments for me as I just got done with seven days of webinars for our Fast Like a Girl
[28:57] certified coaches. It's like on the backside of a lot of work, that's a lot of stress. That's when you may come in with those mega doses of magnesium. smoothies. We're going to create magnesium uh plate dinners. Um, okay.
[29:15] Then we're going to work on things that are reducing and stealing magnesium from our body. Are you ready? You may or may not like these. Uh, extra caffeine. So,
[29:27] it's ironic that we drink caffeine to have be awake, but it depletes us of the have be awake, but it depletes us of the mineral that helps us sleep. That that feels like a cruel joke. So, bring down your caffeine level. Bring down your
[29:41] your caffeine level. Bring down your alcohol level. processed sugar um and chronic stress. Those caffeine, alcohol, processed sugars, and chronic stress. Those four things deplete mag magnesium faster than anything else that you would
[29:57] do. So, you don't have to completely cut all of these out, but again, we're always thinking of balance in the body. So, I I'll use myself as an example. Um,
[30:09] I'm actually working on bringing coffee down because of my nervous system not down because of my nervous system not being able to um calm itself. So, I've been thinking, okay, I might be low in magnesium. So, I'm going to have one cup
[30:24] instead of two cups. And I've been slowly tapering myself down so I can see if I can fall asleep easier at the end of the day. It actually works like a charm. I've also been adding in many of the dark leafy greens um to and and I I
[30:40] don't do sugar. Um I do have a glass of wine. So, I have been taking my wine out at night so that my and then adding in a mega dose of magnesium um in order to make sure that I'm flipping the nervous system switch that
[30:57] I'm move I'm not you know so many of us spend the morning trying to wake up and then we can't fall asleep at night and then we call that menopause and then we say oh you didn't get the right doctor with the right patch but this mineral
[31:13] this key mineral is so important for you, especially over 40, for women over 40. And we're trying all these weird hacks like coffee in the morning, alcohol at night, um, and they're causing this this depletion, which is
[31:28] making you need more coffee and more alcohol. So, we want to make sure that you're looking at your habits and going, "Wait a second. I might need to change some of these habits like I'm doing so that I can get some some normal
[31:44] magnesium stores. Okay, number four, and this one has been a really powerful one, is to take magnesium before you go to bed. Now, a lot of people have asked me like what's the best type of magnesium and for calming the nervous nervous
[31:59] system? Magnesium glycinate is typically the best one. But I like a magnesium complex. And the one I have tested a lot of magnesium um uh products before and
[32:12] of magnesium um uh products before and my favorite is Qualia's magnesium because it does have all these different types of magnesium in it. Um so if you're looking for a good supplement, this is the one I recommend. Uh again,
[32:26] discount codes in the um in the notes if that's helpful for you. Okay. And number five, this one's kind of fun. You want to sync your magnesium intake to your
[32:38] stress and your cycle. So, let's start with my cycling women. Um, you would want to lean more into magnesium the week before your period because progesterone, remember, progesterone is
[32:50] that calming hormone. That week before your period, everything's supposed to kind of mellow out. And so, you want to do different exercises. You want to eat and you want to eat more of these
[33:04] magnesium richch figs. I always found it really fascinating that a lot of women really fascinating that a lot of women crave chocolate before they before their period. And I always have wondered if that is the innate intelligence of the
[33:17] body that's that's giving you a craving so you will eat the food that can give so you will eat the food that can give it the nutrient it needs. I believe that intertwined. So you can start sinking your magnesium
[33:31] once you hit day 20 of your menstrual cycle. Then you can start uh increasing your magnesium. Now let's put it in terms of qualia. So the serving size for
[33:43] terms of qualia. So the serving size for qualia is uh 350 milligrams of this qualia is uh 350 milligrams of this magnesium complex uh for two capsules. So I'll take two capsules before before I go to bed at night. Um, and if you the
[33:58] week before your period, I don't have a cycle anymore, but the week before your period, then what you would do is maybe up it to four. So you're so you're using knowing, you're honoring that the body needs it more. Then now for my
[34:12] post-menopausal friends, you might take it around some stress. Like if you've look at your calendar, you're like, "Whoa, I've had a lot of stress." Or you've just had a lot of stress in general. um then you might end up
[34:24] leaning into four of these capsules. You might do more of the magnesium uh dinner plates. You might do the magnesium smoothie. You might have to do it all. And I think, you know, I'm always here to help you all do the food first. And
[34:38] so if you're doing the food first and that isn't working, then you go to the supplement and but don't give up on the food because you might actually need to food because you might actually need to do all of it together. So, this is a
[34:51] this is a powerful nutrient and it's gotten a lot of PR. A lot of people know about it. Um, I'd love to hear a story of yours if you have a magnesium story. Um, because I do believe that magnesium is the mineral hero of the day. Uh, for
[35:07] both men and women, but especially for women. So, let me know. Tell me your magnesium story. I love I love hearing when we can we can take one nutrient and we can solve a whole bunch of of problems. Uh again, put in the in the
[35:21] comments if you want the PDF. I'm happy to share my smoothie uh recipe with you. conversation is I want to make sure you understand yourself. I want you to see
[35:33] want to see I want you to see why you're irritable and why you you you you just are quick to um stressful moments having a very exaggerated perhaps uh stress
[35:45] response. I've been there myself many many many times. And if you can have many many times. And if you can have that that forthought of okay stress is high or okay it's the week before my period then you can you can prepare your
[35:59] body for what it needs during those m moments and magnesium is definitely one of them. As always I hope that helps. If this helped don't stop here. Click on the next video and let's see what you find