In a world filled with complex solutions and endless options, finding lasting balance can be difficult or even seem impossible. But the truth is, simplicity often holds the key to profound healing.
Over the past 20 years in practice as a holistic doctor, I’ve helped thousands individuals successfully overcome just about every type of hormone imbalance you can think of, including PCOS, thyroid disorders, PMS and PMDD, menstrual irregularities, and so on.
Most of them had already tried things like hormone patches, pills, creams, supplements, infrared, ozone therapy, and a barrage of costly tests. Yet, all of them still found themselves no closer to feeling better (which is why they sought my help).
When I see a new patient, the first thing we do is establish a foundation that simplifies everything and sets them up for success—a treatment plan that is simple, easy to do, and genuinely attuned to their body’s needs vs treating numbers on test results which rarely get us to the root cause anyway.
At the heart of this new plan is what I call “The Core Four.”
Now, “The Core Four” are four key daily activities that form the absolute foundation of biological strength and mental resilience. You can take all the pills in the world, adorn yourself with patches and creams head-to-toe, do all the fancy med-spa stuff like infrared, IVs, and ozone therapy, but if you’re not consistently doing “The Core Four” every day, progress will be limited at best.
I know this because literally nobody is doing more than one or two of these things when they first start working with me in my clinic which is why, despite everything they’ve tried, they still aren’t well.
Fair warning: The Core Four are kind of boring as opposed to the more elaborate and glamorous solutions which are most often just expensive distractions. Their simplicity is their power and that’s because they are based on natural principles.
Nature is immensely powerful and incredibly beautiful. And all that power and beauty rests on repetitive cycles—seasons in the same order year after year, the sun rising and setting every day, the moon waxing and waning every 4 weeks.
All these natural rhythms are nature teaching us the principles of how to live beautifully and powerfully. The Core Four are built upon these principles, and they bring out our natural beauty and strength so we can live symptom-free with joy and purpose, which is the essence of true health.
Now, allow me to introduce you to The Core Four. After working with thousands of patients, I’ve personally witnessed their power over and over.
The patients who faithfully put all four into practice never fail to achieve remarkable results.
1. Water
Imagine your body as lush rainforest that is home to millions upon millions of life forms. Without enough water, the forest dries up, and those life forms can no longer thrive. But as long as the forest is fed with an abundance of water, it will always be vibrant and full of life.
This is because water is literally the essence of life, and it is vital for every cell, tissue, and organ. It aids in digestion, circulation, and provides massive amounts of energy to the body in the form of hydrogen and oxygen making water essential to healthy metabolism.
Abundant water also gently and continuously keeps our cells, tissues, and organs clean so they always function optimally, without the harshness of so many of the detox regimens out there.
Begin by drinking a half-liter bottle of water first thing in the morning, which is the standard-sized water bottle sold everywhere.
Then, using your trusty smartphone, set a timer for 2 hours and when the timer reaches zero, drink another bottle. Repeat this 2-hour cycle until 6pm. Oh, and make sure its just plain water, not flavored or sparkling.
2. Sleep
Sleep is the cornerstone of anti-aging therapy.
It’s a literal reset for your body and mind. Just as rebooting a computer always helps it run faster and can even fix broken or stuck apps and programs, sleep ensures our body runs at optimal strength and efficiency, with minimal interference.
Quality sleep is the cornerstone of health, allowing the body to repair and rejuvenate. It balances hormones, supports mental clarity, and strengthens the immune system.
Not only that, but it is during sleep that we secrete our highest levels of growth hormone which is essential for tissue healing which, among other things, keeps our skin looking young.
Begin by establishing a bedtime routine that gets you in bed, lights out, eyes closed no later than 10pm. During this pre-sleep time, which should be at least 30 minutes, dim the lights, avoid screens, and create a calming environment to signal your body it’s time to wind down.
Think happy thoughts as you are falling asleep. Don’t “doomscroll” on social media or worry about tomorrow, which will come regardless. Just close your eyes, and be thankful and happy for a little while as you fall asleep.
3. Sun-Cycle Diet
We humans are biologically synced to the sun, which rises in the morning, peaks at noon, and fades out in the evening. Our metabolism and energy absorption naturally follows this cycle, warming up in the morning, peaking mid-day and, fading out in the evening.
Eating in harmony with the sun’s cycle—more substantial meals in the morning to add fuel to the growing fire, and mid-day to keep the fire burning at maximum strength — aligns our body with our natural circadian rhythm. And eating lighter in the evenings is a game-changer for the regenerative process during sleep. In fact, eating a light meal early in the evening well before bed causes you to lose weight while you sleep. Imagine that.
Start by eating a simple breakfast of eggs or other high-density protein and a lighter meal in the early evening. Notice how your energy and digestion improve and, if you need to shed a few pounds, your weight starts to drop.
4. Daily Affirmations
Positive affirmations are powerful statements that reinforce self-love, gratitude, and kindness towards oneself. Each one is like a pill filled with powerful medicine, and each time you repeat one, it is like you are swallowing that healing pill into your subconscious mind, which then takes it and “digests” it. And, just like taking medicine daily is the only thing you need to do to receive its benefits, repeating the affirmation every day is all that is needed to build mental resilience and emotional well-being.
And this isn’t just woo woo. It’s backed by good science.
Begin each day with a few affirmations. Write them down or say them aloud, focusing on gratitude and kindness to yourself. If you want some affirmations to get started, click here to download a PDF of my basic affirmation set.
In conclusion
Embracing these Core Four is about returning to simplicity, aligning with nature’s wisdom, and unlocking the inherent power within us. As you integrate these steps into your daily routine, you’ll find yourself on a path to balanced hormones, enhanced vitality, and a life filled with joy and purpose.
I’d love to hear from you so make sure you let me know how it goes.
Are you ready to take the first step towards true health and get a complete treatment plan that gets you well as quickly as possible and keeps you well for the long term? Your initial consultation is free, so click here to learn more and request yours today.
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Hello Chris,
Each day I am starting to slowly feel like my old self. The anxiety, the OCD and emotions are slowly diminishing. I can’t express how thankful I am to you for helping me. I would have never learned so much about myself and what’s happening to me if it wasn’t for you wanting to help feel better. I was in a horrible place for so long and I didn’t know how to change it.
Rose
Hi Chris,
I’ve felt a lot better since the acupuncture! I usually wake up every morning with a migraine & I haven’t since.
Thank you!
Chris,
I got a positive pregnancy test today!! I REALLY appreciate all your guidance and help with this!! I am so excited!!
THANK THANK THANK YOU!
Cassie
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