Your Healthiest Self: An 8 Week Program – Week 7

Week 7

Your Healthiest Self

Welcome to Week 7!

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In week 7, we cover:

  • Cardiovascular training
  • Polycystic ovarian syndrome
  • Nutrient deficiencies that can cause anxiety

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.

Cardiovascular Training

In this video, Registered Kinesiologist Victoria discusses the importance of cardiovascular training and how to implement it into your exercise routine.

Play Video

Polycystic Ovarian Syndrome (PCOS)

Dr. Liz talks about PCOS and all the ways it can impact your health.

Play Video

Nutritient Deficiencies in Anxiety

There are many nuritent deficiencies that can contribute to anxiety. Here are a few of them, with food sources that contain these nutrients.

Iron: beef, shellfish, beans and legumes, tofu, dark leafy vegetables, and fortified foods (such as breakfast cereals).

Zinc: oysters, red meat, poultry, beans, chickpeas, and nuts.

Selenium: pork, beef, turkey, chicken, fish, eggs, and nuts.

Protein: meat, eggs, bean and legumes, tofu, protein powders, broccoli, and steel cut oats.

Omega 3 fatty acids: fatty fish (salmon, mackerel, anchovies, sardines, herring), specific algae, fortified foods, and supplements.

Magnesium: spinach, legumes, nuts, seeds, and whole grains.

Vitamin D: fatty fish, eggs, and fortified foods.

Vitamin B: whole grains, meat, eggs, legumes, seeds, nuts, dark, leafy vegetables, citrus fruits, avocados, bananas, fortified foods, and supplements.


Download the cardiovascular training infographic HERE


For feedback on weekly homework, please email

That’s it for week 7, stay tuned for week 8 (our last week)!

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

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