Your Healthiest Self: An 8 Week Program – Week 3

Week 3

Your Healthiest Self

Welcome to Week 3!

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In week 3, we cover:

  • Why it’s important to exercise and how it benefits the body
  • Hormone spotlight: estrogen 
  • Stress and anxiety reduction using mindfulness and optimizing digestion

Make sure to get this week’s homework at the end of the page!

We will discuss the homework and any questions you have at next week’s live Q and A.

Benefits of Exercise

Why do we need to exercise? In this video, Victoria discusses the conditions for which exercise is important.

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All About Estrogen

Dr. Liz breaks down what estrogen is, and how it impacts your body and your health.

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Proper Digestion

Digestion is just as important as the food that you are eating. At the end of the day, you are what you absorb, not what you eat. For optimal digestion, it’s important to practice mindful eating as discussed in the previous week’s video by Dr. Rehan. Another thing to remember is to keep stress down throughout the day, by using mindful micro-practices, and giving your mind the chance to “unplug” and feel safe. 

A Micro-Practice

Micro-practices are ideal for those who are too busy to meditate. They are short, mindfulness breaks that help ground you and bring you back into the present moment. Perform this 3 minute mindfulness micro-practice daily to bring down stress levels, and optimize your digestion throughout the entire day.

Play Video

Mindful Movements and Stretches

Another great way to bring attention to the present moment and relieve bodily stress is to perform mindful movements and stretches. Here is a video demonstrating stress relieving stretches you can perform in under 10 minutes. Aim to perform these 3 times per week.

Play Video

Herbs for Digestion

If you have performed the micro-practice daily, and the stretches above 3x/week for 2 weeks, and you are finding that you still have a hard time digesting, you might want to try some herbs to improve your digestion.

Two of the more common herbs used to heal the lining of the gut are marshmallow and slippery elm. You can purchase them in a tea form from retailers such as Blue Mountain Tea Company, by sending them an email asking for a tea made with the two herbs, and brew as per their directions.


Exercise 1 – Band Pull Apart

Exercise 2 – Rows


Activity Diary

To be filled out daily for 1 week. Just mark off what day you performed the exercise and give a brief description with how you felt; good, bad, easy, hard, pain in this particular spot, etc.

Download Activity Diary Here


For feedback on weekly homework, please email

That’s it for week 3, stay tuned for week 4!

And don’t forget to join us on our weekly Live Q and A every Tuesday at 4pm EST.

Click on this link to join: Weekly Live Q and A

Enjoyed week 3? Spread the word!

Everyone deserves to start off on the right foot when it comes to their health. Share the wealth! Send someone you care about the link below to sign up for our free 8 week program.

Thanks for joining and see you next week!

Ready for next week?