Ep. 21 Rebounding Resilience: My Post-Vacation Recovery Plan

Episode Summary: Welcome back to another episode of Tracy Erin Talks! Today, we're diving into the fascinating world of resilience and recovery. Tracy shares her personal experience with how a dream vacation to Spain impacted her resiliency score, as measured by her Oura Ring. Despite the relaxation and enjoyment, her score took a nosedive, and she's here to share the steps she's taking to bounce back. From adjusting her diet and sleep routines to incorporating new supplements, Tracy gives us an in-depth look at her recovery plan and emphasizes the importance of lifestyle medicine.Key Points:Introduction to the Episode:Tracy shares her recent trip to Spain and how it affected her resiliency score.Introduction to the Oura Ring and its role in tracking resilience and recovery.Understanding the Resiliency Score:Explanation of what a resiliency score is and how it's calculated.Importance of balancing sympathetic (fight or flight) and parasympathetic (rest and digest) responses.Factors Affecting Resiliency:Impact of diet changes, including Mediterranean diet and alcohol consumption.Effects of disrupted sleep patterns and jet lag on resilience.Cumulative nature of stress and recovery metrics.Tracy’s Recovery Plan:Morning Routine:10 minutes of sunshine.One-hour walk.Five minutes of HeartMath coherence exercises.Evening Routine:10 minutes of sunset light exposure.20-minute post-dinner walk.Five minutes of binaural beats for relaxation.Wearing blue light blocking glasses before sunset.Dietary Adjustments:Returning to basics: 30 grams of protein per meal, 8-10 cups of vegetables per day, and limited fats.Absolute no’s: alcohol, sugar, grains, and eating after sunset.Supplement Regimen:Switching from espresso to Rasa mushroom adaptogenic coffee.Incorporating hydrogen water into daily routine.Evening supplements: BodyBio Calm, Magnesium Glycinate, and doTERRA Serenity Oil.The Importance of Routine and Lifestyle Medicine:How consistent routines and lifestyle choices impact long-term health.Encouragement to create and maintain healthy habits for a stable nervous system.Engagement and Call to Action:Follow Tracy's journey on Instagram for updates and insights.Invitation to join the Balanced Hormone Solution program.Encouragement to subscribe to the podcast and leave a review.Resources Mentioned:Oura RingHeartMath Coherence AppBinaural Beats Playlists (Spotify, Apple Music, YouTube)Rasa Mushroom Adaptogenic CoffeeHydrogen Water DeviceBodyBio CalmMagnesium GlycinatedoTERRA Serenity OilConnect with Tracy:Instagram: @tracyerinwellnessEmail: [email protected] Hormone Solution Program: Join Now