HOW SWERPSS FITS INTO THE THREE BRAINS MODEL And why it accelerates fat loss for women 40+. 1. THE GUT BRAIN - Stabilized by Sunshine, Water, Protein & Supplements Sunshine - Regulates circadian rhythm leads to better digestion, better motility - Increases serotonin production (90% of serotonin is gut-derived) - Reduces inflammation that contributes to leaky gut Water - Hydrates digestive tract - Prevents constipation leads to less toxin reabsorption - Supports microbiome diversity Protein - Balances blood sugar leads to fewer cravings leads to less binge eating - Provides amino acids for neurotransmitters (serotonin, dopamine) - Supports muscle mass leads to improves insulin sensitivity Supplements - talk with a Qualified Practitioner - supplements interact with one another & meds - Digestive enzymes leads to improve nutrient absorption - Probiotics leads to improve gut-brain communication - Magnesium leads to improves motility and calm SWERPSS impact? - Your gut brain becomes calmer, less inflamed, more metabolically stable which directly reduces cravings, emotional eating, bloating, weight loss resistance, and mood swings. 2. THE HEART BRAIN - Regulated by Exercise, Rest, Water & Sunshine Exercise - Improves HRV (heart-brain coherence) - Lowers cortisol - especially zone 2 training & strength training. NOT high cardio or long workouts - Improves emotional resilience Rest & Recovery - Reduces sympathetic dominance (fight-or-flight), Helps you feel calm. - Improves sleep which stabilizes heart rate, hunger hormones - Lowers inflammation which leads to better cardiovascular health Water - Supports blood pressure regulation - Prevents thickened blood from dehydration - Helps the heart pump efficiently Sunshine - Boosts nitric oxide leads to improved vascular function - Reduces resting heart rate - Improves mood & emotional stability via serotonin SWERPSS impact- Your heart brain shifts out of survival mode and into coherence. Emotional eating drops. Stress belly shrinks. Sleep improves. Mood smooths out.

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 Day Her Three Brains Finally Started Talking to Each Other Mary was 52.A mother, a professional, a woman who had “pushed through” her entire life. But lately…her body wasn’t listening to her anymore. (Can anyone relate?) She ate clean & gained weight. She tried harder & burned out. She slept more & woke up tired. She journaled and meditated & still felt anxious. One day, she was on a call with us and said - “Why can’t I control myself anymore? I feel like my body and my brain are working against me.” And that’s when we explained something that changed everything for her. “Your body isn’t failing…Your three brains just stopped talking to each other.” The Gut Brain (the quiet one that was screaming & most common) - Mary’s digestion was off. - She was bloated after meals. - She craved carbs at night. - She felt more anxious than usual. - Her gut was inflamed & her mood and cravings were hijacked. The Heart Brain (the exhausted peacekeeper) Years of caregiving, working, worrying, and pushing had drained her nervous system. Can anyone relate? Can you say - Hello HypoThyroid? Her “heart brain” was stuck in red alert. She wasn’t overeating because she was weak. She was overeating because her stress system never turned off. The Head Brain (the identity that got lost) Mary kept saying - - “I’ve always struggled with my weight.” - “I just lose my momentum.” - “This is just my age.” - "I feel anxious" Her head brain had accepted a story that wasn’t true & it was running the show. Then we realigned her three brains… Not with willpower. Not with aggressive plans. Not with shame. But with connection - A breakfast that stabilized her gut brain - Breath work & other tools that calmed her heart brain - A daily identity statement & actions that reprogrammed her head brain And slowly…the three brains began talking again. - Her cravings dropped. - Her mood stabilized. - Her sleep deepened. - Her weight finally started releasing without burnout.

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.

The Heart Brain (Your “Emotional Regulator”) Your heart communicates with your brain through the vagus nerve. It also reacts instantly to stress, fear, and overwhelm. Low heart-brain coherence = irritability, emotional reactivity, low resilience. High coherence = calm, focused, emotionally stable. When the heart brain is stressed You may feel- - Quick to snap - Easily exhausted emotionally - Unable to calm down - More cortisol surges - Poor sleep - Higher blood pressure - Brain fog FitnHealthy tips to support it- - 10 minutes of brisk walking daily, after meal as a bonus to mop up fat storing insulin. - Slow exhale breathing (4 seconds in, hold for 4 seconds, 8 seconds out or similar combo) - Cut stimulants (coffee, energy drinks) in the afternoon - Daily sunlight exposure (ideally morning) on the eyes/skin - more on this later - Magnesium glycinate at night Who wants Part 4 tomorrow? Hey, that rhymes🤣 How many of these are you prepared to try this week?