After learning that fluorine, chlorine, and bromine compete with iodine, the natural next question is, Okay, so where do I actually encounter these? 1. Citrus sodas (like Mountain Dew, some orange sodas) - Many citrus flavored sodas historically used brominated vegetable oil (BVO) to keep flavor oils suspended. This should've stopped with any new inventory after Aug 30th, 2025 in the USA & Canada. - Bromine competes directly with iodine at the thyroid. - Even when BVO is removed, these drinks are may still be made with fluoridated and chlorinated water and synthetic dyes. 2.White commercial bread, bagels, and burger buns - Many industrial bakeries still use bromated flour to improve dough texture and shelf life. - That bromine becomes part of the food and enters the body again competing with iodine. 3.Sports drinks and neon-colored beverages Brightly colored sports drinks often contain - Artificial dyes - Processed water - Sometimes halogenated stabilizers 4.Fast-food fountain drinks These combine multiple factors- - Fluoridated water - Chlorinated water - Syrups with dyes and stabilizers - Plastic piping and storage 5.Packaged pastries and snack cakes - Donuts, toaster pastries, snack cakes, and shelf-stable baked goods often contain- - Brominated flour - Artificial colors (think of brightly colored donuts for example) - Industrial oils 6.Processed cheese slices and “neon” (red, blue, green, yellow, purple) snack foods Bright orange cheeses, chips, and snack foods often use synthetic dyes and highly processed inputs that increase chemical exposure without supporting mineral balance. These foods - Increase iodine competition - Increase halogen exposure - Displace nutrient dense foods that could be eaten instead - Increase metabolic and inflammatory burden Which can make thyroid function harder especially in midlife women with rising stress and declining resilience. FitnHealthy Forever Tip -

Your Mind Isn’t Broken, It’s Just Wired On. Here’s How to Power It Down at Night. If you’re exhausted but your mind feels like it’s running a strategy meeting the second your head hits the pillow… you’re not failing at sleep. If you fall asleep, but then 2-3 hours later you wake up and you can't seem to get back to sleep, this might be for you. Your nervous system is just stuck in “executive mode.”Planning. Replaying. Worrying. Evaluating. And telling yourself to “just relax” usually makes it worse. So instead of trying to shut your brain off we’re going to give it something better to do. It’s called Cognitive Shuffling and it works with your biology, not against it. What Is Cognitive Shuffling? Cognitive shuffling is a simple mental technique that mimics what your brain naturally does right before sleep. As you fall asleep, your brain shifts from- - Focused, logical thinking into random, dreamy, disorganized thought patterns. Cognitive shuffling gently nudges your brain into that exact state on purpose so you get there faster and with less effort. Instead of trying to silence your thoughts, you redirect them into something neutral, boring, and harmless. That’s what allows your nervous system to finally drop into rest. Why This Works (Especially for High Thinkers) If you’re a- - Busy mom - Business owner - Caregiver - Over thinker - Highresponsibility human then your brain doesn’t automatically shut down at night. It waits for the first quiet moment to finally process everything. That’s not anxiety. That’s an overactive executive system. Cognitive shuffling- - Interrupts problem solving loops - Reduces cognitive load - Signals safety to your nervous system - Lowers nighttime cortisol - Triggers parasympathetic (“rest & digest”) activation No supplements. No tracking. No effort. Just biology. How To Do Cognitive Shuffling (5 Simple Steps) 1.Prepare your environment Dim the lights. Power down screens. Cool the room. Quiet the space.

1.Your Hormones Work Like a Symphony, Not Soloists For Example - You really can’t help the thyroid without addressing the health of your adrenals. Hormones work together in symphony. Symptoms show up as- - stubborn fat loss - low morning energy - wired-but-tired - sleep issues - anxiety - inflammation and pain This is why women can “do everything right” and still feel exhausted or stuck. 2. Low Thyroid PLUS Cortisol Imbalance = Stubborn Fat & Exhaustion When thyroid hormones are low, cortisol rises to compensate. When thyroid meds are added, cortisol clears too quickly, leading to- - sudden fatigue - anxiety - crashes - sleep problems This explains why many women feel worse after starting or changing thyroid meds. 3. Most Women Over 40 Don’t Have “Adrenal Fatigue”.They Have a Stressed-Out Brain The adrenals aren’t tired. Your brain is downshifting your cortisol to protect you. Chronic stress (emotional, physical, inflammatory) leads the brain to intentionally lower cortisol so you stop “doing too much.” What's that feel like? - low morning energy - afternoon crashes - nighttime second wind - persistent belly fat - low motivation - pain and/or inflammation The body thinks it’s unsafe so it holds onto fat and shuts down energy. 4. The #1 Fix? Reset Your Circadian Rhythm One of the fastest ways into adrenal dysfunction is sleep deprivation. And one of the fastest ways out is restoring sleep and circadian rhythm. Here's the facts - - morning sunlight boosts cortisol naturally (hello, Energy & boosted metabolism) - blue light at night wrecks sleep - being a “night owl” is usually environmental, not genetic - cortisol should be high AM / low PM, not flat all day Women over 40 who reset their light exposure often lose fat faster than when they change their food. 5. Symptoms of Cortisol/Morning Energy Dysfunction You feel brain-fogged, wired at night, overwhelmed, can't wake up & exhausted all day” Here's what that can look like-

Why Feeling Tired Isn’t “Age”. It’s Your Biology Asking for Light Most women over 40 think chronic fatigue is “normal.” But in many cases, your body isn’t broken, it’s just undercharged. Just like a phone battery drains without being plugged in, your body drains without sunlight. Here’s the simple science behind why sunlight is one of the MOST powerful energy boosters you have. 1. Sunlight Powers Your Mitochondria (Your Body's Energy Factories) Sunlight acts like a power switch for your cells.When UV and infrared light reach your skin and eyes, they signal mitochondria to create ATP, your body's energy currency. Without sunlight- - Energy production slows - Cells get sluggish - You feel tired no matter how much you rest 2. Morning Sun Resets Your Circadian Rhythm Your brain needs morning sunlight to set your internal clock. So that You - - Wake up naturally - Have steady energy all day - Sleep deeply at night Without it- - You wake up groggy - You crash mid-afternoon - You feel wired at night This broken rhythm becomes chronic fatigue 3. Sunlight Improves Blood Sugar & Metabolism - think Fat Loss! Low sunlight leads to - - Blood sugar swings - Afternoon crashes - Weight gain around the belly - Metabolic syndrome risk 4. Sunlight Boosts Mood & Motivation Chemicals Sunlight increases - - Serotonin which helps your mood & calmness - Dopamine which helps your focus & motivation Without it you have - - Low mood - Brain fog - Lack of drive - Emotional exhaustion Mental fatigue often leads to physical fatigue 5. Sunlight Creates “Mitochondrial Melatonin” (Your Repair System) You’ve heard of sleep melatonin, but there’s another type your cells make when exposed to sunlight. This internal melatonin - - Repairs cell damage - Reduces inflammation - Protects mitochondria - Supports long-term energy Without sunlight, repair slows.Inflammation rises.Fatigue becomes chronic. FitnHealthy Tip - Sunlight isn’t optional it's a nutrient. It’s medicine. It’s your body’s energy charger.

Monday Dec 29 2025 3 PM PST/ 6 PM EST Session #2 - The Hormonal Hierarchy. How to Take Control of Your Weight, Sleep, and Mood - Featuring the I.C.E METHOD - Monday Dec 29 2025 3 PM PST/ 6 PM EST UPCOMING Session Why Consistency Feels Impossible and the Missing Piece No One Talks About - Jan 5 2026 3 PM PST/ 6 PM EST A free live class for women 40+ who feel like the weight is piling on, nothing is working, and want a sustainable, hormone-smart way to lose weight without dieting, deprivation, or crazy workouts.