The Adrenal Reset Diet Quotes

“Licorice (Glycyrrhiza glabra) is one of the most useful herbs for underperforming adrenals. It can give many of the benefits of supplemental cortisol with much less risk of side effects and dependency.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Never give up on yourself, and you’ll continue to thrive.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Remember how low-carb diets can cause the body to make too much sugar? Any time we get too much of something, we convert it to something else. It turns out that high-carb diets cause the liver to make dangerous fats called triglycerides, which raise the risk of heart disease.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“A catch-22 for many who are Crashed, however, is that they know stress reduction techniques could help them, but they often lack the mental energy to take on anything new. Guided imagery is a perfect fit because it requires no mental exertion on the part of the participant.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Those who are Crashed may need a little help unwinding. Chamomile tea (Matricaria recutita) can be a perfect fit. Chamomile has been shown to lower stress and anxiety without being a sedative and can also improve sleep.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“The root of the American ginseng plant (Panax quinquefolius) contains active chemicals called ginsenosides, which have been shown to greatly help with exhaustion and fatigue. Most common effective dosages range from 30 to 100 mg daily.2 (Those who are Stressed or Wired and Tired may find ginseng to be unpleasantly stimulating”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Ginseng is one of the best-known herbal tonics.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Simply taking a few minutes before bed to rest in a lukewarm bathtub can help your body experience better temperature regulation and enjoy more refreshing sleep; the nerves in your skin can help calm the nerves in your brain.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“At this level, too much exercise can easily do more harm than good. Do not pressure yourself into thinking that you need regular, structured, strenuous activity. A gentle morning walk in the sun for ten to twenty minutes is ideal.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“To move out of Crashed and back toward Thriving takes discipline. You need to reduce your activities to those that are most essential and say no to all the rest.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“The core feature of being Crashed is the overwhelming exhaustion. Common symptoms include debilitating fatigue, muscle wasting, mid-body obesity, a feeling of general weakness, cravings for sugar or salt, and dizziness when getting up suddenly. There can also be muscle aches and pains, joint pain, unusually low blood pressure, and a variety of digestive symptoms including gas and bloating.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“In addition, some who are Crashed have a personality type of being eager to please or help others. They may have a hard time saying no when asked to contribute. In any event, they find themselves overextended for too long. To heal your adrenals, you need less on your plate and more time to care for yourself.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Advanced meditators believed that they could control their blood pressure levels at will and they wanted someone like Dr. Benson to prove this to the world. His studies bore out their claims, and also showed that meditators were less apt to get stuck in survival mode.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Since ashwaganda helps correct cortisol levels, it can be a good fit for boosting morning energy levels and lowering them at night. A normal dose is 500 to 1,000 mg once or twice daily of the powdered root in capsules.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“The goal is not to lower or raise cortisol, but to help the body make the right amounts at the right times. One of the most useful tonics for this stage is ashwaganda”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“For artificial lights you cannot control, there are glasses like Uvex that can help. Wear them starting an hour before bed, and they can block most environmental blue light and help improve your sleep.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“light therapy has to be done differently than for those at the Stressed level. Rather than first thing in the morning, use thirty minutes of bright overhead light exposure in the early evening—ideally, five hours before your projected bedtime.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“People who are Wired and Tired often can sleep, but not at practical times. They may notice that after a night of tossing and turning, they finally go into a deep sleep at 4 or 5 AM. If possible, they would happily stay up until early morning and sleep until late in the day. Usually, most life schedules will not accommodate this.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Plan to do strength training for your whole body twice weekly for twenty to thirty minutes each session.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Twice weekly do a morning interval workout while running outdoors or on any aerobic machine.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Try to only do strenuous exercise earlier in the day, so as to not further disrupt the afternoon and evening cortisol levels. Gentle yoga or walking can be fine for afternoon or evening activities.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Specifically, cinnamon has been shown to help reset the Adrenal Fat Switch when insomnia throws it into storage mode.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Along with reducing inflammation and improving circulation, ginger has been shown to lower the response to stress from both the adrenals and the pituitary gland.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“In many cases, those at this level are not hungry for breakfast, but they get ravenous in the evening and end up bingeing on salty or sweet foods like chips, ice cream, cookies, or pretzels.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“WHEN PEOPLE ARE WIRED AND TIRED, THE CORE ISSUE IS THAT their adrenal hormone levels are highly variable. Rather than having a consistent morning peak and evening shut-off, people at this level can make too much cortisol late in the day and too much early in the day. This often causes their energy levels to be erratic and inconsistent.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Passionflower is most effective when standardized to contain 3.5 percent flavonoids, and it can safely be used as needed or on a regular basis, in pill form or as tea. Most effective doses range from 33 to 66 mg.10 Passionflower extracts are available without a prescription in health food stores;”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Benzodiazepine medicines such as Ativan, Xanax, and Valium can reduce anxiety and help people fall asleep. They are dangerously addictive, however, and can lead to early dementia when used for as little as several months.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Getting to bed no later than 10 PM can help you get more restful sleep.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“give yourself two weeks during which you make sleep a priority, and see how much better you can feel. After trying this, most people notice that their alertness, productivity, and physical energy dramatically increase. And then sleep becomes a natural priority.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

“Plan to do two strength-training workouts each week, with movements that work the entire body.”
― Alan Christianson, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving