Hello Everyone, there is a lot of information given in the "Free" version of the Essentials. (Everyone here should have access to them if you have invited at least 2 friends and/or have posted any questions/comments at least 20 times). For those in the full program, the Essentials in the program are more to the point and have pdf forms you can download for the different assessments and tracking portions of that step. I recommend you viewing both if you have the time... if not, do the one in the program (Phase 1) first and then look at the Free Essentials course provided as you have time. Hope this helps. Let us know how you're doing!!!

Happy Thanksgiving week, ladies! 🧡 As we gear up for travel, family time, and festive feasts, let’s not forget about one of our most important guests at the table—our brain! Your brain needs 3 essentials to thrive: 1️⃣ Glucose: Holiday treats are tempting, but focus on balanced meals that fuel your brain without the sugar crashes. Think healthy carbs like sweet potatoes or veggies! 🍠🥗 2️⃣ Oxygen: Travel and stress can mean shallow breathing. Take intentional deep breaths throughout your day to keep your brain energized and your nerves calm. 🧘‍♀️ Here is link for a quick Guide to Box Breathing https://www.youtube.com/watch?v=aPYmZOhJF5Q 3️⃣ Activation: Long car rides or couch time watching football? Get moving - Movement and mental engagement keep those neurons firing! A brisk walk after dinner boosts circulation and brain function. 🚶‍♀️🏈 This Thanksgiving, how can you make small adjustments to give your brain the love it deserves? Share your favorite tips for staying healthy during the holidays below. Let’s inspire each other to thrive this season! 💬💡

Started the Energy supplement this week….i DO feel it! lol feels like everything is clearer and sharper…like brain fog is lifting and body fog lifting too. Weird to describe - and all good!

When we think of muscles, we often think of strength, movement, and aesthetics. But did you know your muscle tissue is an incredible endocrine organ that influences everything from hormone balance to metabolic health? As I work to specialize in chiropractic neurology and women’s health, I’m here to break down why maintaining muscle health is crucial for women, especially as we age. 1. Muscle: More Than Movement – A Metabolic & Hormonal Powerhouse Dr. Gabrielle Lyon, a leading expert in muscle-centric medicine, describes muscle as the “organ of longevity.” When muscles are activated through exercise, they release myokines—hormone-like molecules that communicate with the rest of the body to regulate immune function, metabolic health, and even brain function. This is why muscle is sometimes called an endocrine organ! - Myokines help regulate blood sugar, support fat metabolism, and reduce inflammation. Maintaining muscle mass is essential not just for strength but for whole-body health, particularly for metabolic and cognitive resilience as we age. - Metabolic Benefits: Research shows that greater muscle mass can improve insulin sensitivity and reduce the risk of metabolic disorders. Muscle acts like a metabolic sink, using glucose for energy, which helps maintain balanced blood sugar levels and prevents excess fat storage. 2. How to Support Optimal Muscle Health: Nutrition, Exercise, and Supplementation CHECK OUT OUR ESSENTIALS COURSE (FREE) FOR MORE INFORMATION ON THIS - Nutrition: Building and maintaining muscle starts in the kitchen! Dr. Stacey Sims emphasizes the importance of protein intake for women, particularly as we age. Aim for high-quality protein sources with each meal (lean meats, fish, eggs, legumes) to support muscle repair and growth. According to research, spreading protein intake throughout the day—roughly 20-30 grams per meal—can enhance muscle synthesis, promoting lean muscle mass and metabolic health. - Exercise: Resistance training is your muscle’s best friend. Exercises like weightlifting, resistance band work, and bodyweight training stimulate muscle growth, which in turn boosts your metabolic rate. Studies show that combining resistance training with high-intensity interval training (HIIT) can maximize both strength and endurance, enhancing muscle health and hormonal balance. - Supplementation: Key nutrients such as vitamin D, magnesium, and omega-3 fatty acids are essential for muscle function. Creatine, often associated with athletic performance, has been shown to improve muscle strength and cognitive function, particularly in women. Dr. Sims points out that creatine is not only safe but beneficial for women, supporting strength, cognition, and overall muscle health.

As we continue building the Essentials Course, it will contain some of the most valuable information you have ever come across. This is the same information I have shared with many clients and patients in person that have helped transform lives. Since I am looking for ACTIVE members to help me build this community, this $2,000 course will be unlocked in 3 different ways: 1. A one time payment of $2,000. 2. Engage in no less than 20 conversations, posts and/or likes... you get an automatic point for every interaction and it will be posted under your picture so you can see your score at any time. 3. Invite 2 people that didn't previously know Dr. Alid or this group at tell them to state you invited them when they introduce themselves.