The Hormone Reset Diet Read Online Free PDF Page A

unlock my phone, I see it and connect to my intention.
    Change can feel intimidating, and sometimes you may find yourself momentarily resisting your big vision and/or your smaller goals. Remind yourself that these moments will pass. If you’re feeling overwhelmed, focus on the first three-day reset. Be sweet to yourself and keep moving forward—even small steps that feel inconsequential add up to major transformation over time.
Your Top Ten Measurements
    One of the most important aspects of your Hormone Reset is measuring your results. This will help you capture a snapshot of your current health as well as the progress you make during the course of this program. I find it helps to set small goals for specific outcomes beyond losing weight. What you measure improves and connects you to intention—that is, it’s harder to change something you’re unaware of, such as your body fat.
    The following is a list of the top ten measurements I recommend you take before, during, and after your Hormone Reset, to track your progress. Measurements one through four are mandatory; they are easy and require very few supplies. Measurements five through ten are highly recommended but optional. (For additional information, see Resources.)
Measurement #1: Waist and Hips
    Frequency: Before Day 1 and weekly
    Supplies Needed: A soft tape measure
    Instructions: Measure your waist circumference, at your belly button and also one inch above your belly button. Make sure the tape measure is not too tight and that it’s parallel with the floor. Don’t hold your breath while measuring! Write down your measurements in inches or centimeters. You will use the measurement at your belly button to calculate your waist-to-hip ratio and the measurement one inch above your belly button for your waist-to-height ratio.
    Also measure your hips—the circumference of your hips at the widest point. Try to use a similar degree of snugness each time you measure. Then calculate the waist-to-hip ratio by dividing your waist measurement by your hip measurement, or go to www.healthcalculators.org. 2
    Which shape are you? Indicate your measurements in the tracker or cut and paste into your journal. For all the possible waist-to-hip ratios and what they mean for women, see the following breakdown.

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A waist-to-hip ratio of 0.80 or less.
You are a “pear” shape and at low risk of health problems. Good job! You may still have a broken metabolism, and together we will work to get your ratio even better.
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A waist-to-hip ratio of 0.81 to 0.85.
You are an “avocado” shape and are at moderate risk of health issues. The Hormone Reset is designed to improve your waist-to-hip ratio over the next twenty-one days, and hopefully—if you follow the plan carefully—you will reduce your risk by lowering your ratio.
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A waist-to-hip ratio of 0.86 or higher.
You are an “apple” shape, and you are at increased risk of blood sugar problems, prediabetes, diabetes, stroke, heart disease, metabolic syndrome, and hip fractures. You would benefit from performing all ten measurements and following the Hormone Reset closely.
Measurement #2: Body Mass Index, Waist-to-Height Ratio, and Basal Metabolic Rate
    Frequency: Before Day 1 and the first day of each reset
    Supplies Needed: A bathroom scale, a yardstick or tape measure to measure your most recent height accurately, and a computer with Internet access
    Instructions: Always weigh yourself first thing in the morning, before eating breakfast. Write down your weight in pounds or kilograms.
    Also determine your height. As a population, we shrink as we age from poor posture and osteoporosis, so please get an accurate height, either at home or when you go to see your practitioner prior to starting the Hormone Reset. Write it down in inches or centimeters.
    From your accurate preprogram height and weight measurements, you can calculate important metrics for your tracker:
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Body mass index (BMI).
Use an online calculator or the