Survival of the Fittest Thoughts

"It doesn't matter what you learn about nutrition, if you don't also learn to love yourself, you will never give the body what it needs" – Maria Ayne R.H.N.

Level #1

At last, Taking Actions That Deliver Long-Term Results!

Exercises: Please complete and submit all of the exercises listed below at least 24 hours before your next weeks appointment. I will review these weekly to create a more personalized program that’s tailored to your unique needs.

Media: Please review all media prior to your next scheduled appointment.

Nutritional Guidelines: These are just general guidelines to follow. If required, we will discuss a more personalized plan for you in your following appointments.

Meditations: Please listen to suggested meditation every day. These are generally 20-30mins long and must be listened to either at the beginning of the day upon rising, or just before retiring for bed. Set an alarm for a reminder to listen to your recommended mediation. Your meditations can be found on your home page (personal library).


  • True healing requires a holistic approach.
  • Dopamine governs our attention, mood, motivation, impulses, and learning.
  • The more rewarding a goal is, the more likely it is to be stored as a habit.
  • The hungrier we become, the more rewarding food is once we do eat it.
  • Highly palatable foods release excessive doses of dopamine, endorphins and other feel good chemicals.
  • Serotonin, also considered “the happy hormone” or “leadership hormone” is an appetite suppressant.
  • Serotonin fluctuates based on perceived scarcity of resources.
  • Stress, that we feel we have little control over, is associated with emotional eating.
  • Stress, that we feel we can control, doesn’t affect our eating behaviour in the same way.
  • Stress hormones, adrenaline and cortisol, need fat and sugar to be manufactured.
  • Excess exposure to cortisol can cause leptin receptors in the hypothalamus to become less sensitive.
  • Leptin is the satiety hormone.
  • Excessive cortisol can contribute to overeating and obesity.
  • Prolonged stress can lead to excess stress hormones adrenaline and cortisol in our system.
  • Our perceptions and beliefs about a stressor determine the level of stress hormones released.
  • Coping strategies help turn the stress response off.
  • Wholefoods naturally occurring in nature work in a symbolic relationship with our bodies.
  • Some factors that negatively affect our weight set point: poor quality diet, excessive fat stores, highly palatable foods, engineered foods, and stress.
  • Change must happen gradually, otherwise the subconscious will override and revolt, bringing you back to what is the “normal” state for you.
  • Most, if not all of our behaviours are regulated by our subconscious.
  • Hunger and satiation are subconscious processes, heavily regulated by the primitive part of the brain.
  • For a craving to be ignited, there must be a signal (trigger or cue) in the environment.
  • Cravings do not subside until the payoff is obtain.
  • The payoff can be in the form of junk-food but can represent a variety of potential rewards.
  • The immediacy of a reward is what can make a substance addictive.
  • Some engineered food-like products can be a trigger food for certain individuals.
  • Trigger foods act more like a drug than they do an actual food.
  • Fibre found in wholefoods safeguards us from ever eating an undesirable amount of any particular nutrient contained in that food during one sitting.

What’s next:

 Level #2: The Secrets to Breaking Bad Habits!

Next Level


Disclaimer: All contents of this program, including any reference to any materials, resources and documents within are for general guidance only and the author and creator of this program does not make and has not made any representation or warranty, express or implied, as to the accuracy, content, legality or completeness of any of the information contained within. The information within this website is not a substitute for, without limitation, medical, pharmaceutical, therapeutic, healthcare or other professional advice. Any person who has any questions, concerns or requires further information with respect to information contained on this site should consult with their relevant health provider before starting, stopping or changing medical treatment. To the maximum extent permitted by applicable law, the creator excludes any liability arising from any use of the information contained in this program. Participants in this program are advised that there is no current cure for addiction. This program is for the sole purpose of holistic empowerment and personal development. The creator makes no claims or guarantees as to the outcome over the course of this 90 day program.

%d bloggers like this: