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WELCOME!When it comes to your hormone health, what has held you back all along? What havebeen your limits?Let me be straight-forward with you.Things can change. Your health can reset. Your lifecan reset. After treating tens of thousands of patients naturally, specifically for thyroid &adrenal health, and diabetes, my team of physicians and I know it’s possible. Never giveup on yourself. You can feel revitalized.To aid in your optimal health journey, I'd like to share our ’35 Natural Hormone Resets’ebook with you. These simple tips are all fresh ways to keep you on track with yourhormone health and support your thyroid and adrenal function. When your hormones arebalanced, you'll lose weight, feel vibrant & well- rested, and gain mental clarity & focus.After enjoying the free tips, I would love to hear which are your favorites. Feel free to letme know and connect with me on my Facebook page: https://www.facebook.com/DrAlanChristianson/And if you have adrenal dysfunction, thyroid issues or Hashimoto’s, you’ll finally find youranswers in my books: “The Complete Idiot’s Guide to Thyroid Disease,” “HealingHashimoto’s – A Savvy Patient’s Guide” and NY Times bestseller, “The Adrenal ResetDiet.” Remember, whatever your hormone needs are, my docs and I are here for you.In Good Health,Dr. Alan Christianson(And Dr. Linda Khoshaba, & Dr. Lauren Beardsley)Copyright 2017 IHC & DRC, LLC 9200 E. Raintree Dr, Suite 100 Scottsdale, AZ 85260 480.657.0003

RESET #1Get Some Sun. Make your morningsbright. This means that within 1 hour ofwaking up, expose yourself to sunlight for30 minutes. Even if it is cold and cloudy,the sunlight is thousands of times morepowerful that the brightest indoor light.LEARN MORE

RESET #2Get Tested. Your hormones aren’t aguessing game. Remember: what you canmeasure, you can improve. Have yourhormone specialist test your hormonehealth every 6-12 months to maintainoptimal levels so you are energized, caneasily lose or maintain your weight, sleepwell, have thicker hair, and stronger mentalclarity and focus.LEARN MORE

Reset #3Dance Like Nobody is Watching. An idealschedule would be aerobic activities likewalking, hiking, or cycling most days andstrength training like weights or calisthenics1-3 days per week.If you are adrenals are compromised, youmay need to take it more slowly your firstfew months. It shouldn’t take more than 3months to have your adrenals healed ornearly recovered. If it is seeming to takelonger – get some more help.LEARN MORE

Reset #4Replace Core Nutrients. Even onenutrient deficiency can make you feelfatigued. A high quality multivitamin &mineral provides insurance for thenutrients you might not get in food.LEARN MORE

Reset #5Remove Problematic Foods. Milk, wheat,soy, and even eggs can triggerinflammation, which stalls fat loss. AnIgG food sensitivity test (*results dependon the lab) or a rotation diet can helpyou determine problematic foods. Mostpeople find symptoms, including weightloss resistance, subside once thesetrigger foods are eliminated.LEARN MORE

Reset #6Replace 1 or 2 Meals With a Smoothie.Make sure your morning smoothie hasprotein, resistant starch, and healthy fatsso it’s a true meal replacement.Bonus: Add greensLEARN MOREMore on thenext pageProtein PowderPea or hydrobeefGMO-free No sugar22 grams ofprotein/servingHealthy FatHigh Caprylic AcidMCT oilOR - 1 cupunsweetenedcoconut milkResistant Starch2 tbs Green bananaflour – ORUnmodified potatostarch – OR 1/4Cup Navy beans

**Or you can do Dr.Christianson’s DailyReset Shake – theonly protein mix withpea protein, fat, andresistant fiber. Justadd water.The same shake thathelped participantslose 2.5 inches off theirwaist in the first monthof the Adrenal ResetClinical Trial.LEARN MORE

Reset #7Get Fresh Air Filters. The largestsource of toxins you expose yourself toevery day is the air you breathe.in yourhome. Use HEPA air filters or ionizersand have your ducts cleaned each year.And test your toxins.LEARN MORE

Reset #8Wear a Pedometer. People who wear apedometer lose an additional poundeach week compared to people whodon’t measure their movement.LEARN MORE

Reset #9Use Simple Ingredient Cleaning Supplies.Avoid strong smelling cleaners. Nearlyeverything can be cleansed with simplethings like castile soap, vinegar, and citrusextracts.LEARN MORE

Reset # 10Watch Out for Iodine in Thyroid Medication.You need about 1-300 micrograms of iodine.On average, people get between 200-240micrograms from their diets alone; however,vegans can run a little lower and averageabout 150 micrograms. When you are wayabove that target, you hurt your thyroid.Typical intakes show that most people are inrange. If you are on thyroid meds, you wouldeasily get pushed above range if you’resupplementing with any iodine.LEARN MORE

Reset # 11Do a Wine Swap. Wine is especially high inarsenic. Older wines, in particular, are goingto be higher in arsenic. Try sipping onpomegranate juice, or 100% cranberry juiceinstead in your favorite wine glass.LEARN MORE

Reset #12Burst Your Body. If you have thyroid disease,did you know you can completely shift yourmetabolism with body movement? Bursttraining (high intensity workout for 20-60seconds duration) is a great way put yourbody into a fat-burning zone and rev up yourmetabolism.LEARN MORE

Reset #13Un-Supersize It. When you use smallerdishware and glasses, you will eat lessfood. Serve your food on small,attractive plates and put the rest away.When the leftovers sit on your dinnertable, chances are you’ll eat them.LEARN MORE

Reset #14Donate Blood (if you are menopausal, postmenopausal, or a male). Regular blooddonation has been shown to lowercardiovascular disease risk by 88%. There arealso benefits to lowering the risk of somecancers and possible benefits to lowering therisk of age related macular degeneration.Bonus: each donation burns 650 calories.LEARN MORE

Reset #15Drink More Water. Have you heard of the magicelixir that helps you lose weight and lower yourcholesterol? Yep, it’s water. Did you know thatyou could be constipated, have heart burn, moreallergies, easier time getting respiratoryinfections, more back pain, muscle cramps,muscle fatigue, and poor cognitive function Allfrom just not enough water?LEARN MORE

Reset #16Eat “Unlimited Foods” for Your Snacks. Everytime you eat, you raise insulin levels. Foroptimal vibrancy, eat a substantial meal everyfour to six hours. If you’re still hungry, addlow-glycemic vegetables as snacks, (aka“Unlimited foods” because you can eat asmuch as you want, whenever you want).They’re one of my big keys to taming thecravings and reducing your appetite.LEARN MORE

Reset #17Remember to Breathe (Yoga, Meditation,Breathing Exercises). Even a 15 minute“de-stress” session by yourself with nodistractions can reset your mind so youcan handle any stress that comes yourway. With the abundance of technologytoday, there are even applications you candownload to help you relax.LEARN MORE

Reset #18Eat Protein at Every Meal. Choose lean,clean protein at every meal includingpoultry or grass-fed beef, wild salmon, orpea protein powder.LEARN MORE

Reset #19Record Your Food. Write down everybite that goes into your mouth. You willbe amazed at what you actually eat (asopposed to what you think you eat).There are several free apps you candownload for your smartphone so youcan stay on track with your amounts.My favorite app is “my fitness pal. ”

Reset #20Take a Bath. A nice Epsom saltbath at least 30 minutes beforebed promotes a relaxing sleepthanks to the magnesium contentthat acts as a muscle relaxant.

Reset #21Sleep In. Get 7 to 9 hours ofquality, uninterrupted sleep EVERYnight. Too little sleep knocks yourfat-regulating hormones likeInsulin, Leptin, and Ghrelincompletely out of whack.LEARN MORE

Reset #22Eat Chlorophyll. The greener your poopis, the cleaner your body will be.Chlorophyll is the green pigment in plantfoods. To get green, eat at least 3 cupsper day of kale, spinach, or collards.

Reset #23Get a thyroid ultrasound. Did you know thefastest rising cancer is Thyroid cancer? Whencompared to other cancers, it is becomingmore and more common. There is typically aconversation which follows about whether ornot we are just getting better at diagnosing it, orif there are more occurrences of it naturally.The research states the latter, that thyroidcancer incidences are simply becoming morecommon. An ultrasound is a great method forearly detection.LEARN MORE

Reset #24Test Your Genes. Since most of the powerful tools arehidden under the hood, it’s no secret that your genes havebig effects on all facets of your health. We learn more eachday about how they influence big things like your: Nutrient requirementsDisease risksWeightLongevityImmune functionBrain chemistryWe still have so much to learn but we’ve reached a pointwhere we can start making use of genetic science in ourday to day health.LEARN MORE

Reset #25Get Magnesium. Is it possible that 72% ofadults have a nutrient deficiency that iscausing them fatigue, muscle pain and ashorter lifespan? Unfortunately, it is 100%true. Magnesium can play a pivotal role inrestoring your energy levels.Best sources of magnesium: adzuki beans greens legumes supplementsLEARN MORE

Reset #26Savor Your Meal. Take pleasurein the preparing your food.Enjoy the flavors. Havemeaningful conversations atmealtime. Eat with chopsticksor share bites with your lovedones. This reset will preventovereating and help your brainprocess two importanthormones involved in eating,Grehlin and Leptin.

RESET #27Eat whole grains. If you are not gettingwhole grains and legumes in your diet,you are risking losing your molybdenumintake almost entirely (incrediblyimportant for your thyroid health),alongside fiber and other importantnutrients that your body needs.LEARN MORE

RESET # 28Write in Your journal. Have you ever had thesame pesky thoughts go through your headover and over? Do you know why they neverseem to stop? These parts of our psychecan keep trying to get our attention, butnever experience a sense of being heardunless we verbalize in some external way.That means talking out loud or writing.Writing seems even more powerful becausethe act of making language into somethingthat our hands do is more involved thanspeaking.LEARN MORE

RESET # 29Reach for Organic. Some foodslike strawberries, celery, butter,and coffee are critical to get inorganic versions. Other foodslike sweet potatoes, oranges orwhite meat poultry are lesscritical. Stay up to date with theDIRTY DOZEN lists easily foundonline.LEARN MORE

RESET # 30When in Doubt, See a NaturopathDoctor. Naturopathic Doctors (ND’sand NMD’s) have a lot of treatmentoptions that include targetednutrients, herbal/botanical support,and delivery and dosage options forhormone replacement therapies.LEARN MOREAlan Christianson, N.M.D.

Reset #31Reward Yourself. You lost 10 poundsand you slept 8 straight hours for thefirst time in years? Congratulations!Instead of celebrating with thatcoffee-shop low-fat blueberry muffin(which usually has enough caloriesfor your entire day’s worth of food),visit a day spa or buy a new pair ofSMALLER jeans instead. Youdeserve it!

Reset #32Just Say “YES”. Say “yes” only toobligations you want to committo. When you overcommityourself, your sleep, mood, andmental focus will suffer. Butwhen you say “no” to things thatdon’t interest or support you, youmake room in your life for thingsyou enjoy and that refresh yourspirit.

Reset #33Indulge in a Fruity Dessert. Try swappingsugary sweets with healthy alternatives likeberries (which are a healthy carb). Yourideal blood sugar range should fall between70 – 100 mg/dl. It’s important that you tryto keep this constant, and avoid “quick fix”solutions from boosts of sugar that cansend your blood sugar soaring and falling.LEARN MORE