Blog
Blood Sugar Balance 2022
Fall Blood Sugar Reset
Before you head to the ranch
Fall Yoga, Meditation & Journal Retreat
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move
Unchanged:Restore your mind and body as Tom and Tina lead you through daily yoga and mindful movement designed to both inspire and calm the senses.
Coming home to your body through guided movement and awareness is a powerful and healing act of self-love.
Taking this time to move inward to reconnect your head and heart, will strengthen your movement practice or help you begin one.
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“You are the sky. Everything else is just the weather..” ~Pema Chodron
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Meditate
Unchanged:Stillness is a practice we cultivate to feel fully present and alive. In this retreat, you’ll have ample opportunity to drop down and drop inward with three-daily meditation practice sessions.
You’ll be amazed how quickly you’ll love this practice and the peace and comfort it brings to you.
Tom is an excellent meditation teacher, skillfully weaving humor, storytelling, and music to uplift and inspire your practice at Timber Creek and beyond.
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jourNAL REFLECTION
Unchanged:Keeping a journal can be transformational. It’s a decisive practice that allows us to create a safe place to record and express our feelings, emotions, and deeply held desires.
If this is something you’d like to explore, Tina will provide guided journal prompts to make the process accessible and fun.
Keeping a journal can help access the music and voice of your true emotion.
For some, a journal is considered a best friend.
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“All serious daring starts within.” ~Eudora Welty
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REST
Unchanged:Let yourself sink into the luxurious comfort and care of Timber Creek Retreat House. Just one hour south of Kansas City, you’ll feel you’ve escaped to a magical and magnificent lodge in the woods.
Surrounded by eighty acres of wooded trails and wildlife, Timber Creek is a refuge from life’s daily stresses with no detail of your comfort overlooked.
Take a nap in your king-sized bed, slip into a good book by a cozy fire, treat yourself to a massage or a lazy walk in the trees, or enjoy the serenity of the beautiful meditation room.
Timber Creek was conceived and created with one goal in mind: your comfort and well-being.
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“Just be, and enjoy being.” ~Eckert Tolle
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retreat
Unchanged:Busyness is an addiction that robs us of our wholeness. Taking time to rest, reflect, and retreat is a statement of our own self-worth and value.
- Make time for healing.
- Make time for presence.
- Make time for sustenance, friendship, solitude, and silence
Open up and make time for your light to shine. It’s greatly needed in this world.
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“Almost anything will work again if you unplug it for a minute,
including you.” – Ann Lamott
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Questions?
Please email or text Tina for answers!
Email: tina@tinasprinkle.com
Text: 913 963 8546
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* Timber Creek rooms are limited. Most are private rooms but you’re
welcome to share with a friend if you’re open to also sharing a bed.
Just select the semi-private option @ checkout.
Added:
Register before May 31st, 2022 and save $150!
Use code EARLYBIRD at checkout.
Small-Group Training Series
Spring Cleanse
Why Women Don’t Sleep
Food and Mood
What your hormones are trying to tell you?
Your hormone’s powerful impact
Despite what you may have been told, and the pervasive amount of food- and fat-shaming in our culture, the number on the scale isn’t always a simple reflection of the number of calories we consume vs. the number we burn.
In fact, the added stress brought on by extreme diets and exercise can undermine them entirely—and actually cause weight gain. Often the real key to losing what may be unwanted belly fat, and gaining energy, clarity, and a better mood lies with your hormones.Weight loss resistance is nearly always hormonally based in women. Most diets don’t work for women, because they fail to address the hormonal root causes that are the most common reasons for weight loss resistance, like excess cortisol, insulin and/or leptin blockage, estrogen dominance, a sluggish thyroid, low testosterone, and problems with the adrenal system. Learning more about your hormones and how to eat and move to support balance will help you get off the diet roller coaster, reclaim your vitality, energy, and sex-drive, as well as stablize moods and reduce anxiety. |
Do you RECOGNIZE ANY OF THESE?
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Do you suffer from any of the symptoms above?
You’re not alone if you do. Nearly 70% of us will experience symptoms of hormone imbalance in our lifetimes. The main culprits of haywire hormones include: Nutrient deficiencies. For instance, not enough vitamin C can lower your progesterone. Progesterone is nature’s Xanax, so a deficiency makes you feel overwhelmed and anxious. We’ll discuss simple ways to supplement in the Metabolic Reset program. Excess toxins. Bisphenol A is a good example: It can interfere with the estrogen, insulin, thyroid, and testosterone messages in your body. (Look for more about toxins in a future email.) Poor stress coping. I put myself in this category. Again, the root cause is that the alarm system in the body doesn’t turn off, so you make too much cortisol at the expense of other hormones. Age. Women’s hormone levels change throughout their reproductive years and through perimenopause, menopause, and beyond. Common life events, such as menstruation and pregnancy, can throw your hormones off balance, as can medications like birth control pills. Poor sleep. Only 3 percent of the population does well on less than 7 hours of sleep. Sleeping 7 to 8.5 hours every night keeps cortisol in check. Alcohol raises estrogen and cortisol levels, robs you of deep sleep, and lowers metabolism by more than 70 percent, as mentioned previously. Exercise. While exercise is an essential part of balancing your hormones, it can also throw them further out of whack if not managed properly. Overtraining can stress the body to create or undermine hormone imbalance. Running actually places so much stress on the body that cortisol shoots sky-high. Think of a Tibetan monk versus a marathon runner. Who ages more rapidly? The runner, due to a higher load of cortisol, a wear-and-tear hormone. More on cortisol next. |
The fab four
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Our hormones are complex and interconnected affecting literally every function in our bodies.
For the purpose of the Metabolic Reset, we’re focusing on four main hormones, (your Fab Four): Thyroid, Estrogen, Cortisol, and Insulin |
Thyroid Your thyroid acts as the gas pedal of your metabolism, managing how fast or slow you burn calories. The wrong food choices can prevent your thyroid from getting the nutrients it needs to work well – slowing down your metabolism and putting you into sluggish, fat-storing mode. When the thyroid is sluggish, it can cause weight gain, fluid retention, hair loss or thinning, depression, and constipation, among other problems.Women are more likely to have an underactive thyroid. In fact, 1 in 8 women will develop hypothyroidism. The disease gets more common with age. People over 60 years old experience it more frequently. Cortisol Too much cortisol can slow your thyroid down and overstimulate insulin production resulting in low energy, increased fat storage, brain fog. and low mood.Stress and cortisol are inextricably linked so a major part of hormone balance is finding ways to increase your stress resilience. Estrogen Estrogen dominance is when you have too much estrogen compared with its counter-hormone, progesterone. Having too much estrogen in the body causes a number of symptoms, including weight loss resistance, moodiness, PMS, and heavy periods. Insulin Too much sugar can result in too much insulin which leads to insulin resistance.Insulin resistance or block means your cells can’t absorb the extra blood glucose your body generates from the food you eat—when that happens, your liver converts the glucose into fat. Insulin resistance usually causes weight gain and sugar addiction. If you are insulin resistant or have that tendency your cravings will be worse. |
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Lifestyle and hormones
Lifestyle influences your hormones. Diet, movement, environmental toxins and mindset all impact our hormone, immune, and metabolic function.
Once you understand these factors, you can start to see how your daily choices are affecting your hormones and metabolism, and what you can do about it.So the first of these influences is your DIET. Food either feeds your hormones or disrupts them. Unfortunately, our standard western diets tend to be nutrient-poor, and our busy lifestyles tend to send us to convenience and processed foods. When you start experiencing symptoms of hormone imbalance (fatigue, weight gain, mood swings, brain fog, etc), it also makes us crave a fast fix in the form of carbs, sugar, bad fats, which only end up making our symptoms worse. The Metabolic Reset program is where you’ll learn how food meets physiology to heal your body. Say goodbye to mood swings, night sweats, sugar cravings, and premature wrinkles. Say hello to satisfying sleep, stress resilience, and lasting energy throughout the day. |
Take the quiz
Take this hormone quiz to see which hormones might be out of whack in your body. |
Questions? Email me at tina@tinasprinkle.com