The Three-Brain Weight Loss Protocol - Sustainable fat loss requires all three brains in sync. - When the gut calms - cravings drop. - When the heart regulates - emotional eating declines. - When the head aligns - consistency becomes natural. Your FitnHealthy Forever Daily 3-Brain Routine 1. Gut- Balanced meals + light movement 2. Heart - Breathwork + sunlight 3. Head - Identity journaling + wins list Expected Changes in 7–14 Days - Fewer cravings - Better sleep - More stable mood - Less bloat - Stronger consistency

The Head Brain & Identity - Why You Self-Sabotage For the Head Brain - Your Identity Is Driving Your Weight Loss (Not Willpower) - Your head brain runs “identity scripts.” - Women over 40 often carry invisible beliefs: - These identities can override motivation - even good habits. Symptoms of Identity Misalignment - Self-sabotage - All-or-nothing cycles - Falling off for weeks after a slip - Feeling “not like myself” FitnHealthy Action Steps - Daily “identity rehearsal” (write the woman you are becoming) SWERP "S" S - Self Development - Write down 3 wins per day. Big or small - record them all. Your brain will start to "look" for them - Replace “I can’t” with “I’m learning to…” - Micro-commitments (5% more effort daily) Baby steps - inch by inch it's a cinch, by the yard it's hard Are you mostly Head, Heart or Gut Brain so far or a combination? They all work together.

WHAT is Bruxism? Bruxism is the medical term for- - Teeth grinding - Jaw clenching - Tension in the jaw muscles It can happen during the day (awake bruxism) or while asleep (sleep bruxism) Sleep bruxism is considered a movement disorder, often linked to stress, nervous system imbalance, or airway issues. WHO Gets Bruxism? Almost anyone but some groups are more at risk. - People with high stress or anxiety - People with poor sleep quality - Those with misaligned bite or dental issues - People with sleep apnea or airway problems - Individuals with acid reflux - Those who drink caffeine late in the day - People who use nicotine, alcohol, or certain medications - Kids going through growth spurts - Adults with chronic tension patterns (neck, shoulders, jaw) It is very common in women 40+, especially with hormonal changes that affect stress response and sleep quality. WHEN Does Bruxism Happen? At night - Most common - People often don’t know they’re doing it - Often linked to sleep disturbances, airway obstruction, and stress hormones During the day - Usually due to stress, concentration, or habit - Happens while driving, working, or scrolling on a phone WHERE Does Bruxism Show Up in the Body? It’s not just the teeth as bruxism has full-body effects. - Jaw pain - Headaches (especially temple tension) - Neck and shoulder tightness - Cracked or worn teeth - Receding gums - Ear pain or ringing - Facial asymmetry - Clicking or popping in the jaw - Poor sleep quality - TMJ disorders Night grinding can even lead to morning exhaustion from micro-awakenings during sleep. WHY Does Bruxism Happen? Bruxism is almost never about the teeth alone. It's a nervous system and airway issue disguised as a dental one. The MOST Common Root Causes Stress & Overactive Fight or Flight response When the brain feels threatened (that Tiger chasing You), the jaw muscles tense automatically. Key - This becomes chronic if the nervous system stays stuck in stress mode.

Most gum today is basically plastic you chew.If the label says “gum base”, that usually means polyvinyl acetate, polyethylene, or synthetic rubber, the same materials used in tires, glue, and plastic bags. But good news: there are clean, plastic-free, chicle-based options. Here's your no-fluff guide to the best right now. These gums use natural chicle or plant resins and no synthetic plastics. 1. Refresh (Top Pick Overall) Base- Chicle (plastic-free) Sweetener- Xylitol & stevia - Cleanest formula, no microplastics - Smooth, long-lasting chew for natural gum - Natural colors & flavor that actually lasts - Slight earthy taste at the start - Not as intense as mainstream gum 2. Cerez Pazari Mastic (Most Natural) Base- Pure mastic resin - 100% natural resin from Greek trees - Piney, herbal flavor - Starts very firm - Unique flavor not for everyone 3. Chicza (Best Organic) Base- Organic chicle - Fully biodegradable & compostable - Earthy, herbal flavors - Traditional Mayan harvesting - Flavor fades fast - Starts sticky; texture takes getting used to 4. Simply Gum Base- Chicle Sweetener- Organic cane sugar (no xylitol) : - Very clean ingredients - Wide flavor variety - Great for those avoiding sugar alcohols - Very mild flavor that fades quickly - Soft chew, not like mainstream gum 5. Chewsy Base- Chicle - Organic, plastic-free, aspartame-free - Classic flavors & lemon - Flavor fades fast - Can get sticky and cling to teeth 6. Milliways Base- Natural plant-based ingredients - Stronger flavor than most natural gums - Smooth texture, doesn’t crumble - Plastic-free packaging - Flavor lasts only about 5 minutes - Pricier 7. Georganics Base- Chicle & Arabic gum - Zero-waste glass jar - Strong initial peppermint flavor - Flavor disappears quickly - Gets sticky with long chewing 8. Glee Gum Base- Chicle - Biodegradable, long-standing clean brand - Lots of great, nostalgic flavors - Softens and breaks down fast - Can be sticky & not good for dental work

Most people don’t realize this, but a lot of modern chewing gum is basically soft plastic. What’s the “plastic” in gum? On the label it’s usually hidden under the vague term “gum base.” That gum base often includes plastic-type polymers like- - Polyvinyl acetate (PVAc) - the big one (also used in white glue) - Polyethylene - same family as plastic bags - Polyisobutylene & styrene-butadiene rubber - synthetic rubbers used in things like tires When you chew, tiny fragments can break off as microplastics, which you then swallow. How Much Plastic Are We Talking About? Exact recipes are secret, but roughly- - A piece of gum weighs 2–6 g - Gum base is usually 20-35% of that - A big chunk of that base in regular brands is plastic-type polymers So you’re often chewing a product where 5–20% of the whole piece is synthetic plastic/rubber, not food. FitnHealthy Forever Recommendation If you’re going to chew gum - 1. Read the label. “gum base” with no explanation usually is synthetic. 2. Favor brands that clearly state “no polyvinyl acetate or plastic-free or chicle-based.” 3. If in doubt, go with a clearly labeled plastic-free gum, or skip gum and use mints/herbal teas instead. See Part 2 for some Gum options