Where I would start with health optimization as a woman. Extended version.
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Sleep Optimization (women need more sleep than men)
Sleep is critical for recovery. We want to aim for 1.5 hours + of deep and REM sleep (I measure this on my OURA ring). These are the two most restorative phases of sleep. High-quality sleep is essential for women to have more balanced hormones, more energy, and fewer cravings and fatigue.
Reduce Toxic Burden (swap toxic personal care products for cleaner versions. Check the Environmental Working Group)
Did you know that women unknowingly can have 200 known carcinogens on them when they leave the house? These are in our personal care products, such as makeup, fragrance, shampoo and so much more. But here's the empowering part-you have the power to change this. By swapping your current products with lower tox versions, you're taking a significant step towards reducing your toxic burden and taking control of your health.
Optimize Detox (sauna, dry brushing, sweat via exercise, coffee enemas, etc.)
Women HAVE to support detox. Women have 4x the rate of autoimmune disease, and there is a strong link between our toxic burdens (as mentioned above) and autoimmune. You should set aside an hour a week for detoxification. I would plan this as follows:
FIRST Choose from dry brushing, rebounding, or self-massage to get your lymphatic system moving. (Do this for 5-10 minutes)
SECOND: choose from the sauna or Infrared Sauna (I have a HEAVENLY HEAT SAUNA because it is the healthiest sauna on the market), so this is for 20-40 minutes.
Finally, after you towel off from your sauna, do a coffee enema for 15-20 minutes.
You can do this once a week or even once a month, but it is recommended that you do it once a week until you reduce your toxic burden.
Grounding
Make contact with the earth! There are many studies showing the benefits of grounding or making contact with the earth. Here is an article I wrote for Vice on this topic a few years ago. Take advantage of this free practice and reap the health benefits such as improved sleep, recovery and reduced inflammation.)
10K steps per day
Low-level movement is great for improving blood flow and can boost energy levels. I track this on my Oura ring also!
Strength training three times per week
Strength training is essential for women; it improves our bone health (women are much more likely to get osteoporosis later in life), and muscle is a vital longevity organ. I hate when women think that they can not strength train as they will get bulky. This is not true, you will get lean, toned and strong.
Get sunlight in your eyes daily
Do not start straight at the sun. This should not hurt, but getting morning sun into the eyes tells your brain that it is time to wake up! This improves your circadian system (sleep-wake cycle), and you can optimize your vitamin D. 10-30 minutes per day is perfect, depending on the sun's strength. Pair this with a walk outdoors if possible.
Eliminate processed foods
Eating whole foods will change your health as a woman, so try to buy foods NOT in plastic. Shop on the perimetr of the store (this is where fresh and whole foods are found) the inner aisles are more packaged goods. Eating a nutritious diet will support your hormones and energy levels, and buying organic helps to reduce your toxic burden.