Beauty From The Inside Out

Disclaimer
The contents of this book are for information only, and are
intended to assist readers in identifying symptoms and conditions
they may be experiencing. This book is not intended to be a sub-
stitute for obtaining proper medical advice and must not be relied
upon in this way. Always consult a qualified doctor or health prac-
titioner. The author and publisher do not accept responsibility for
illness arising out of the failure to seek medical advice from a doc-
tor. In the event that you use any of the information in this book
for yourself or your family or friends, the author and the publisher
assume no responsibility for your actions.
All rights reserved. No part of this book may be reproduced by any

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other than for fair use as brief quotations embodied in articles and
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The moral rights of the author have been asserted.
Copyright Dr Libby Weaver, 2013
Published by Little Green Frog Publishing Ltd

www.littlegreenfrogpublishing.com
ISBN: 978-0-473-25304-2
Registered Reader
Congratulations on purchasing Beauty from the
Inside Out. The science and our understanding of
the impact that nutrition and lifestyle choices have
on our bodies are constantly changing, as colleagues
in the research world continue to make break-
throughs.
By purchasing this book, you qualify for our
Registered Reader program. Our aim with this
Registered Reader program is to ensure that we are
able to keep you abreast of the latest developments
in health and well-being, as well as provide you with
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the goals you desire for your health and body.
Please become a registered reader by visiting:
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Also by Dr Libby Weaver
Accidentally Overweight
Rushing Womans Syndrome
Dr Libbys Real Food Chef, with chef Cynthia

For Christopher with huge gratitude for the
beautiful love and life we share
and
For my dear Mum and Dad with huge gratitude for

being such beautiful parents and treasured friends
Table of Contents
Registered Reader ....................................................... iii
Table of Contents .........................................................vii
What dulls your shine? ................................................. 3
INTRODUCTION ............................................................. 7
The Mysterious Pull of Beauty ......................................11
Chapter 1 Beautiful Foods: ........................................ 15

How the Real Food Approach Enhances Beauty ..........18
Increasing Nutrient Content Through a
High-Plant Diet .........................................................19
Supporting Optimal Blood pH ......................................22
The Difference Between Digestion Acidity and
Blood Alkalinity ......................................................... 28
Decreasing the Synthetic Chemical Load ....................29
Food ........................................................................... 29
Skin Care ................................................................... 33
Oestrogens ................................................................ 34
Synthetic Load Reduction ......................................... 34
Enhancing and Supporting Detoxification Processes .35
Supporting the Energy Systems of the Body ...............37
Flexitarian Eating .........................................................41
Meat and Seafood ...................................................... 41
Fats ............................................................................ 45
Fats in a Nutshell ................................................47
How Real Food Slows the Aging Process ....................49
Oxidation.................................................................... 49
Inflammation ............................................................. 53
Beauty Foods ................................................................54
Almonds .................................................................... 54
Apple Cider Vinegar .................................................. 54
Artichokes ................................................................. 55
TABLE OF CONTENTS
vii
Avocados.................................................................... 55
Beans......................................................................... 55
Beetroots ................................................................... 55
Blueberries ............................................................... 55
Brazil Nuts ................................................................ 56
Broccoli and Cauliflower ........................................... 56
Coconuts.................................................................... 56
Cucumbers ................................................................ 57
Eggs ........................................................................... 57
Figs ............................................................................ 57
Fresh Oily Fish ........................................................... 58
Green Tea .................................................................. 58
Kale............................................................................ 58
Kiwifruit ..................................................................... 58
Lemons...................................................................... 59
Nettle Tea .................................................................. 59
Olive Oil ..................................................................... 59
Organic Butter ........................................................... 60
Parsley ....................................................................... 60
Peppermint Tea ......................................................... 60
Pomegranates ........................................................... 60
Spinach ...................................................................... 61
Sprouts ...................................................................... 61
Sunflower Seeds ....................................................... 61
Sweet Potatoes.......................................................... 61
Tomatoes ................................................................... 61
Walnuts...................................................................... 62
Watercress ................................................................ 62
Eating More, Not Less Eating Real ............................62
Chapter 2 Beautiful Nutrients:................................... 65

Nutrients .......................................................................66
Fat-soluble Vitamins ................................................ 66
Vitamin A ................................................................66
BEAUTY FROM THE INSIDE OUT

viii
Isotretinoin .......................................................70
Vitamin A in a Nutshell ....................................72
Vitamin D .................................................................73
Vitamin E .................................................................75
Vitamin K .................................................................77
Water-soluble Vitamins ...............................................79
B-Group Vitamins ...................................................... 79
Vitamin C ................................................................... 82
Minerals and Trace Minerals .......................................84
Calcium ..................................................................... 84
Magnesium ................................................................ 86
Zinc ............................................................................ 88
Iron ............................................................................ 89
Silica .......................................................................... 93
Selenium ................................................................... 94
Iodine ......................................................................... 96
Fats ...............................................................................98
Essential Fatty Acids: Omega-3 and Omega-6 ........ 98
Medium-Chain Triglycerides ................................... 101
Additional Antioxidants ..............................................103
Glutathione .............................................................. 103
Alpha-Lipoic Acid .................................................... 107
Coenzyme Q10 .......................................................... 109
Elements Unique to Plants .........................................111
Flavonoids ............................................................... 111
Indoles ..................................................................... 112
Nutrients: A Summary ................................................112
Chapter 3 Beautiful Hydration: .................................115

Support Your Kidneys, Support Your Skin ..................122
Chapter 4 Beautiful Hormones: ................................127

The Endocrine Glands: The Hormone Secretors .......128
Coordination of the Nervous System and the
Endocrine System ..................................................129
TABLE OF CONTENTS
ix
Chapter 4 Part 1 Not-So-Beautiful Stress
Hormones .................................................................133
The Three Parts of the Brain ......................................134
The Adrenal Glands ....................................................136
Adrenalin, Sugar Cravings and Your Shine ................137
How Coffee Amps You Up and Can Impact on
Your Shine ...............................................................141
Living Life in a Hurry...................................................148
Cortisol Friend or Worst Nightmare?.....................149
How Cortisol Works................................................. 150
Understanding the Cortisol Problem ..................... 156
Silent Stress ...............................................................158
Guilt and Cortisol ................................................... 159
Worrying is No Good for Your Health .........................161
Adrenal Fatigue ..........................................................164
How Do You Approach Stress? ....................................168
The Importance of Perceptions............................... 168
The Importance of Rest .......................................... 169
The Importance of Diaphragmatic Breathing ........ 171
The Importance of Laughter .................................. 175
Chapter 4 Part 2 Beautiful Sex Hormones ................179

Hormones and Receptors: Like Locks and Keys .......180
Oestrogens Role in Dulling Your Shine .....................181
Fluid Retention ........................................................ 183
Powerful Progesterone ...............................................185
The Relationship Between Stress and Sex Hormones .186
When Oestrogen is Dominant ................................ 192
Breast Health ..............................................................196
Reproductive System Conditions ...............................206
Endometriosis ......................................................... 206
Physiological Aspects ........................................... 207
Dietary and Lifestyle Change: ......................... 209
Emotional Aspects ................................................ 210
Polycystic Ovarian Syndrome ................................. 212

x
Emotional Aspects ................................................ 219
An Additional Note on Femininity ......................... 220
Puberty, Perceptions, and OCPs.................................223
Oral Contraceptive Pill ............................................ 224
Biochemical Aspects ............................................ 226
Emotional Aspects and Holistic Approaches ....... 227
Vitamin and Mineral Deficiencies Linked
to the OCP ..................................................................229
Vitamin A (retinol) ................................................... 229
Vitamin B1 (thiamin) ................................................ 230
Vitamin B2 (riboflavin).............................................. 230
Vitamin B6 (pyridoxine) ............................................ 230
Folic Acid ................................................................. 231
Vitamin B12 (cobalamin) ........................................... 232
Vitamin C (ascorbic acid)......................................... 232
Vitamin E ................................................................. 233
Calcium ................................................................... 234
Magnesium .............................................................. 234
Copper ..................................................................... 234
Zinc .......................................................................... 234
Menstruation and Rest ...............................................235
Menopause ..................................................................241
A Time to Shine ...........................................................243
Chapter 4 Part 3 Beautiful Thyroid Hormones ........245

The Thyroid Hormones ...............................................246
Hypothyroidism: Under-active Thyroid Gland
Function ......................................................................251
Infection and Poor Liver Detoxification .................. 252
Mineral Deficiencies ............................................... 253
Oestrogen Dominance............................................. 256
Elevated Cortisol Brought on by Stress .................. 257
Low Cortisol Brought on by Stress ......................... 258
TABLE OF CONTENTS
xi
Thyroid Medications ............................................... 258
Hyperthyroidism: Over-active Thyroid Gland
Function...................................................................262
Blood Tests and Normal Ranges .............................266
Your Blood Tests .........................................................268
Emotional and Holistic Approaches ...........................272
Chapter 4 Part 4 Beautiful Pituitary Hormones .......275

What Does the Pituitary Gland Control?.....................276
The Pituitary Hormones..............................................281
Obvious Symptoms of Pituitary Problems ..................284
Suboptimal Pituitary Function (No Disease) ..............285
Control ........................................................................287
Am I Safe? ...................................................................289
The Intense Stress of Natural Disasters ....................292
Chapter 5 Beautiful Detox .........................................301

How the Liver Works and Signs of Poor
Functioning..............................................................302
Detoxification ..............................................................303
Phase 1 .................................................................... 305
Phase 2 .................................................................... 306
Liver Loaders .......................................................... 308
Indications Your Liver Needs Support ........................309
Cholesterol .............................................................. 311
Antioxidant Defence Mechanisms ..............................318
Beauty Focus...............................................................326
Liver-loving Solutions and Ideas ............................ 327
Chapter 6 Beautiful Digestion ...................................331

How the Digestive System Works ...............................333
Supporting Digestion ..................................................335
Chew Your Food ....................................................... 335
Watch Portion Size .................................................. 336
Wake Up Your Stomach Acid pH.............................. 338

xii
The Potential Effect of Drinking Water
with Meals ............................................................. 342
Stimulate the pH Gradient of the Digestive
System ..................................................................... 342
Promote Absorption ................................................ 344
Address Niggling Pain ............................................. 346
Promote Good Gut Bacteria .................................... 347
Address Stress ........................................................ 349
Ensure Complete Bowel Evacuation ....................... 350
Dietary Change: Dietary Trials ............................. 351
Softening Waste .................................................... 353
Colonics................................................................. 354
Gut Integrity and Opioid Effects ............................. 356
Support the Spleen the TCM Perspective........... 363
Consider Food Combining ....................................... 364
Remember ..............................................................366
Chapter 7 Beautiful Sleep ........................................371

Sleep Required ............................................................374
Sleep Attained .............................................................376
Sleep as a Priority .......................................................378
Sleep Stats and Sleeping Pills ....................................378
What Interferes with Restorative Sleep? ....................380
Interference with Melatonin Production ................. 382
Sympathetic Nervous System (SNS) Dominance .. 386
Other Factors .......................................................... 390
Magnesium Deficiency .......................................... 390
Worry ..................................................................... 390
Resolve Sleep Challenges...........................................392
Chapter 8 Beautiful Posture and Movement .............395

Posture ........................................................................396
Movement and Exercise ..............................................398
Choosing the Right Movement for You .................... 399
Yin and Yang Movement .......................................... 399
TABLE OF CONTENTS
xiii
Breathing as Messenger ...................................... 400
Your Bodys Feedback ........................................... 406
Options .................................................................. 408
Functional Movement.............................................. 410
Seven Primal Movement Patterns........................ 411
Inner Needs and Rhythms ..........................................412
Chapter 9 Beautiful Skin, Hair and Nails ...................415

Your Skin .....................................................................415
Skin Structure and Growth...................................... 417
Epidermis .............................................................. 417
Dermis................................................................... 421
Subcutaneous Layer ............................................. 425
A Holistic View of the Face ...................................... 427
The Forehead ........................................................ 428
The Middle Region, Including Under the Eyes ..... 429
The Lower Region ................................................. 433
Healthy Skin ............................................................ 434
The Power of Plants and Their Nutrients............. 434
Tips for Beautiful Skin .......................................... 438
Skin Problems ......................................................... 439
Acne ...................................................................... 439
Additional Factors in Aging................................... 441
Oxidative Stress ...................................................... 441
Telomeres: .............................................................. 442
Glycation: ................................................................ 443
The Emotional Approach to Skin............................. 444
Skin Problems....................................................... 445
Rashes .................................................................. 445
Psoriasis ............................................................... 446
Vitiligo ................................................................... 446
Eczema.................................................................. 446
Your Hair .....................................................................447
Hair Structure and Growth ...................................... 449
Straight Hair and Curly Hair ................................. 451

xiv
Healthy Hair ............................................................ 452
Nutrition ................................................................ 452
Your Nails ....................................................................453
Nail Structure and Growth ...................................... 453
Healthy Nails ........................................................... 455
Nutrition ................................................................ 455
Tips for Improving Nail Health ............................. 457
An Additional Consideration ................................... 458
A Reflection of Inner Processes .................................459
Chapter 10 Beautiful Insights: .................................461

Beliefs and Behaviours ...............................................462
Creating Our Own Meanings ................................... 462
Translating Beliefs to Behaviours........................... 464
Updating Beliefs and Behaviours ........................... 465
Affirmations and Limitations............................ 465
The ActionBelief Interaction ............................... 466
Reclaiming Beauty .................................................. 467
Heartbreak ..................................................................470
Judgment ....................................................................472
Femininity ...................................................................475
Transition from Superficial Shine to Deep Radiance .477
Essences of Beauty .....................................................479
Dear Beautiful Girl ......................................................481
Chapter 11 Beautiful Solutions: ...............................485

Laying the Restorative Foundation .............................489
Restorative Eating ................................................... 489
Restorative Movement ............................................ 493
Restorative Sleep .................................................... 498
Restorative Actions ................................................. 501
Radiant Living ............................................................503
The Sages 10 Rituals of Radiant Living.................. 504
Keeping a Journal .......................................................504
Stop, Keep, Start ..................................................... 505
TABLE OF CONTENTS
xv
Exploring Your Inner World and Emotional
Landscape ...............................................................506
The Serenity Prayer ...................................................512
Strategies to Assist You Chapter-by-Chapter ...........513
BEAUTIFUL FOODS, BEAUTIFUL NUTRIENTS, AND BEAUTIFUL
HYDRATION .................................................................... 513
NOT-SO-BEAUTIFUL STRESS HORMONES ............................. 515
Solutions for Adrenal Support ................................ 515
Adrenal Fatigue Supplementation .......................... 518
The Restorative Power of Real Food ....................... 518
Peri- and Postmenopause ...................................... 519
BEAUTIFUL SEX HORMONES ............................................... 519
Menstrual Cycle Challenges ................................... 519
Oestrogen Dominance .......................................... 520
Endometriosis ......................................................... 522
Polycystic Ovarian Syndrome (PCOS) ..................... 523
Menopause Strategies ............................................ 523
BEAUTIFUL THYROID HORMONES ......................................... 525
BEAUTIFUL PITUITARY HORMONES ....................................... 527
BEAUTIFUL DETOX ........................................................... 528
Alcohol and Caffeine Consumption......................... 528
Liver Support Herbs ................................................ 529
Additional Solutions ................................................ 530
BEAUTIFUL DIGESTION ...................................................... 531
Solutions ................................................................. 531
Colonics ................................................................... 535
BEAUTIFUL SLEEP ........................................................... 535
BEAUTIFUL POSTURE AND MOVEMENT ................................. 536
BEAUTIFUL SKIN, HAIR AND NAILS ..................................... 537
Skin care .................................................................. 538
Additional Beautiful Solutions to Beauty Bumps in the
Road ............................................................................538
Eyes and Around the Eyes ....................................... 538
Dark Circles .......................................................... 538

xvi
Dry Eyes or Floaters in Vision............................... 539
Puffy Eyes ............................................................. 539
Thinning Outer Third of Eyebrow .......................... 539
Hair and Scalp ......................................................... 539
Brittle Hair ............................................................ 539
Dandruff, Flaky Scalp ........................................... 539
Grey Hair ............................................................... 540
Hair Loss ............................................................... 540
Hairy Chin, Facial Hair .......................................... 540
Lips and Around the Mouth ..................................... 541
Bad Breath ............................................................ 541
Chapped Lips ........................................................ 541
Cracks at the Corners of the Mouth ..................... 541
Teeth Strength and Prevention of Cavities ........... 541
Nails ........................................................................ 542
Dull Nails .............................................................. 542
Lined Nails Grooves Across the Nail................ 542
Lined Nails Grooves from Base to Tip.............. 542
Pale, Brittle, Withered or Weak Nails .................. 542
Peeling or Scabby Cuticles ................................... 542
Soft Nails .............................................................. 543
Spoon-Shaped Nails ............................................. 543
White Spots on Nails............................................. 543
Skin .......................................................................... 543
Back-ne ................................................................. 543
Body Odour............................................................ 544
Bumps on Backs of Arms ..................................... 544
Cellulite ................................................................. 544
Cold Sores ............................................................. 544
Cracked Elbows .................................................... 545
Cracked Heels....................................................... 545
Dry Skin ................................................................. 545
Eczema in Adults .................................................. 545
Fluid Accumulation at the Ankles ........................ 546
TABLE OF CONTENTS
xvii
Newly Oily Skin and/or Oily Scalp ......................... 546
Oily Skin at the Same Time as Dry Skin ............... 546
Pale, Grey-Tinged, Dull Skin ................................ 547
Pigmentation on Face Newly Appearing .............. 547
Pimples and Blemishes ........................................ 547
Psoriasis ............................................................... 547
Redness on the Face; Flush Easily ....................... 548
Rosacea ................................................................. 548
Scars ..................................................................... 548
Stretch Marks ....................................................... 548
Eating Habits ...............................................................548
Inability to Stop Eating ............................................ 548
Not Eating Enough .................................................. 549
Emotional Habits ........................................................549
Struggling with Frustration..................................... 549
Struggle with Insecurity .......................................... 550
Relying on External Validation and Appreciation.... 550
Beautiful Ways to Soothe Body, Mind and Soul..........551
Beautiful Oils for a Bath ......................................... 551
Lavender Oil .......................................................... 552
Lemon Oil ............................................................. 552
Rosemary Oil......................................................... 553
Sage Oil ................................................................. 553
Spruce Oil.............................................................. 554
Calendula ................................................................ 554
The Immense Beauty and Gift of Nature ................ 557
The Final Wrap-Up ......................................................558
Beautiful References & Resources ............................561

CDs .......................................................................... 565
Acknowledgements ...................................................567
Meet Dr Libby ............................................................571

xviii
My mission is to educate and inspire, enhancing
peoples health and happiness, igniting a ripple
effect that transforms the world.
SHINE
intransitive verb
1: to emit rays of light
2: to be bright by reflection of light
3a: to be eminent, conspicuous, or distinguished
<shines in mathematics>
b: to perform extremely well <when will stocks
really shine again?>
4: to have a bright glowing appearance <his face
shone with enthusiasm>
5: to be conspicuously evident or clear
transitive verb
1a: to cause to emit light
b: to throw or direct the light of
2: to make bright by polishing
Origin of SHINE
Middle English, from Old English scnan; akin to
Old High German sknan to shine and perhaps to
Greek skia shadow
First known use: before 12th century
Related to SHINE
Synonyms: beam, radiate, ray
Related words
blaze, burn, fire, flame, gleam, glimmer, glint, glis-
ten, glister, glitter, glow, luminesce, sheen, shimmer;
blink, coruscate, flare, flash, flicker, luster (or lustre),
scintillate, spangle, sparkle, twinkle, wink, winkle;
beat (down), glare; brighten, illuminate, illumine,
irradiate, light, lighten; bedazzle, blind, daze, dazzle
noun
1:brightness caused by the emission of light
2: brightness caused by the reflection of light: luster
<the shine of polished silver>
3: brilliance, splendor <has a shine about her>
4: fair weather: sunshine <rain or shine>
5: track, caper usually used in plural
6: liking, fancy <took a shine to him>
7: a polish or gloss given
Merriam-Websters Collegiate Dictionary
Let your light shine
What dulls your shine?
A
s research for this book, I asked some pre-
cious humans what they felt dulled their
shine. Here is what they said:
Alcohol
Processed food
Stress
Sugar
Bad sleep
Worry
Gluten
Dairy
MSG
Self-criticism
Pressure
Energy drinks
Family issues
Hunger
Urinary problems
Reproductive problems
Antibiotics
Boredom
WHAT DULLS YOUR SHINE?

3
Rejection
Greasy food
Gossip
Bullying
Toxic cosmetics
Cant warm up, cold in the bones
Too much to do
Rushing food
People pleasing
Over-eating
Comfort eating
Unexplained weight gain
Aerosols
Bad skin
Colds and illnesses
Comparing self to others
Disrupted menstrual cycle
Too much technology
No solitude
No sunshine
Bad lighting, and/or dark/damp living
conditions
False accusations
Violent and angry behaviour
Criticism
Overwhelm
Peer pressure eating/drinking
Drugs
Guilty eating
Cleaning products
The news
Disappointment
Dehydration

4
Air conditioning
Shock
Fear
Anxiety
Hurt
Surgery
Vitamin deficiency
Contraceptive pill
Heavy periods
Painful periods
Jealousy
Skipping meals
Just to name a few
Do you relate to any of these? If so, which ones?

It might be lovely and also helpful for you while you
read this book to keep a journal. You may have a
notebook on hand that you can use, or buy yourself
a new one with a colour or image on the cover that
you like. Capture what arises for you while reading
this list. What do you feel dulls your shine? Know-
ing from the start where you want to focus as this
book unfolds can help guide you to make some new
choices that help support your well-being and your
shine!
WHAT DULLS YOUR SHINE?

5
For beautiful eyes, look for the good in others; for
beautiful lips, speak only words of kindness; and
for poise, walk with the knowledge that you are
never alone.
Audrey Hepburn

6
INTRODUCTION
B
eauty really is an inside job. How many of
us stop to consider that our outer layer is
merely a reflection of inner processes, com-
pletely reliant on the health of the 50 trillion cells
that you are made of? And the health of those cells
is impacted by everything from the food you eat,
the nutrients present or missing from your blood,
and the hormones and messages your body makes
based on whether your thoughts are fearful or lov-
ing. Think about that.
When most people think about improving their
appearance, they usually focus on a product, another
quick fix. Yet when you consider that the skin
cells on your face are a small percentage of the total
number of cells in the whole body, it seems crazy
that we dont spend more time getting the majority
of the cells functioning optimally, leading us to the
outcomes we seek.
INTRODUCTION
7
Throughout these pages, we will decipher beauty
like never before, and you will be guided on which
levers to pull to help you create, recognize, and
deeply appreciate your beautiful shine. The chap-
ters vary in length from one another, not based on
importance but simply because some topics require
more explanation. We will explore your outer world
the food you choose, the nutrients you ingest,
hydration, posture, movement, skin, hair and nails
and we will delve into your inner world of sex
hormones, stress hormones, detox, digestion, elimi-
nation pathways, thyroid and pituitary functions,
and how both worlds relate to your sparkle. This is
not a book teaching you how to cleanse, tone and
moisturise. We will look into the superstar beauty
support that sleep offers, and at ways to make sure
your sleep is restorative. I will explain what your
body needs to create lovely nails, lustrous hair, spar-
kling eyes, and clear, luminous skin, and you will
also be guided to deal with very specific bumps in
the road, such as dark circles under the eyes, eczema,
pimples, and hair that is falling out, just to name a
few. Just as importantly, we will explore your inner
world, by taking a heart-opening look at your emo-
tional landscape because, for many, that is where the
real elixir is.
So, this book takes you on a journey through the

8
physical aspects of your health and beauty, but also
the emotional, guiding you to experience and deeply
appreciate your own radiant beauty from the inside
out!
Inner health and transformation has the power to
affect your outer beauty by improving the health of
your skin, transforming the shape and movement of
your body, and allowing you to express a radiance
that inspires those around you.
You will notice throughout the book that when
I talk about beauty, I will often refer to it as your
shine or your sparkle, as for me beauty is a
light in the heart. It is radiance. It is luminous and
joyful, and it is inside every single precious human.
Yet, regardless of her appearance, ask any women
if she thinks she is beautiful, and almost all women
reply no, or ask you if you think she looks OK.
Many women get teary if you compliment them.
Let this book help you unlock and deeply appreciate
your shine and allow you to share your gifts with
the world, for if you knew who you really are, you
would be in awe of yourself. As Oscar Wilde wrote
One does not see anything until one sees its beauty
a statement that is oh-so-true when it comes to
human beings being able to see themselves through
the eyes of a beloved, rather than years or decades
of comparing themselves to others. Remember, if
INTRODUCTION
9
you struggle with insecurity, it may be because you
are comparing your behind-the-scenes with every-
one elses highlight reel, a sentiment that has been so
beautifully shared by Steve Furtick.
There is so much beauty on offer to us 24/7,
inside us, around us, and shining from us. For so
many, a veil just needs to be lifted so you can experi-
ence your own radiance. Lets see what we can do!
As a society, our relationship with beauty is in
crisis. We are told that beauty exists only in certain
forms, images, and at certain ages. We can feel bom-
barded with images that lead us away from our own
unique beauty and encourage us to try to look like
someone else rather than become and accept more
of who we are. While adults can be affected by such
messages, these messages can be particularly dam-
aging to children and teenagers who so desperately
want to be loved, approved of, considered special,
and seen as beautiful. From an emotional maturity
perspective, wanting to fit in is natural at this age,
and many teens today will tell you they believe they
have to look good to fit in.
Equally damaging can be the perception that
beauty is unattainable beyond a certain age. In this
era, youth is worshipped, and many attempt to deny
the aging process. Yet due to the advances of medi-
cine, hygiene, and technology, we are living longer

10
and longer (I will say more about quality of life
later), and the possibility of people alive now liv-
ing to be 120 or 150 years of age is not far-fetched.
Yet, by current definitions of youthful beauty, this
means that for less than about 15 per cent of your
life, youd tick the box for having half a chance to be
beautiful. You must be joking!
With more time on this magnificent planet can
come wisdom, emotional maturity, spiritual growth,
and a trust and knowing from past experience that
no matter what happens, it is all part of a bigger
picture that sometimes you cant see when the tough
stuff is going on. Why wait until you are older to
learn this and then live from this trusting space?
Regardless of age, however, if you are full of con-
flicts and tension, and are resistant to emotional
growth, you tend to feel flat, doubt yourself, and
have tougher challenges in relationships. Each stage
of life offers us beautiful opportunities to experience
our own inner and outer beauty.
THE MYSTERIOUS PULL OF BEAUTY
Whether its acknowledged or not, most women

want to be beautiful. Everyone wants to look good.
Yet most people believe they need to change some-
thing or even a multitude of things before beauty is
possible and even then its only a maybe!
INTRODUCTION
11
So why does beauty seem to have this mysterious
pull? Why are we attracted to what we consider to
be beautiful? Why is it that you seem to become a
powerful magnet for people and opportunities when
you, yourself, feel beautiful? The reason beauty calls
to us is because it arises from love, which is itself
the most nourishing and desired force in life. Beauty
is the consequence of love. Think about that. And
beauty therefore announces the presence of love, to
which we are inherently drawn.
Would you believe me if I told you that your
experience of your own beauty is dependent on
you loving yourself? I am not saying that you just
need to affirm that you love yourself and its a done
deal. Every humans greatest fear is that they are
not enough, and that if they are not enough they
wont be loved. We are born this way. It is Human
Psychology 101, and it is hardwired into a part of
our nervous system that we cannot access with our
thoughts. The reason not being loved is our greatest
fear, and one with which we are born, is because
without love a human baby dies, as someone has to
care for us enough to feed us and provide us with
clothing and shelter. Other animals can forage for
food and find shelter and survive. So this is not some
artificial construct that develops over time it is

12
hardwired into our nervous system at our most fun-
damental level.
However, as adults, while a life with love in it
is delicious, it is not critical on a physical level to
our survival, as we have the ability to obtain our
own food, clothing, and shelter. Yet most adults still
believe unknowingly that they must be loved, or
liked, or fit in whatever language you feel most
comfortable using to survive, which drives their
desires and behaviour; hence their pursuit of beauty.
But, if you are not careful, you may spend your
whole life searching externally for love when it is, in
fact, internally on offer to you. Any time you choose
to remember, what you were born knowing: that
you are beautiful and so very precious. You simply
unlearned and stopped believing this. Let me remind
you of what your heart already knows.
INTRODUCTION
13
It is very difficult to be patient and kind with
yourself and others, when you are filling yourself
with stimulants such as too much caffeine and
refined sugars, and eating a diet high in processed
foods that is virtually devoid of nutrients.
Dr Libby

14
Chapter 1
Beautiful Foods:
the powerful impact of real food
on your beauty
W
hen it comes to your physical health and
beauty, the foundation stone is the way
you nourish yourself through the foods
you choose. Nothing, and I mean nothing, com-
pares to what real food offers your physical health
and radiant self. When it comes to food, Nature gets
it right, while human intervention can get it very
wrong. Let me explain why this matters so much
and why it is essential that you take good care of the
way you nourish yourself.
Nutrition is one of the most debated topics in
the health arena. People are constantly looking at
new ways they can improve their nutrition, and
BEAUTIFUL FOODS:
15
consequently their health and how they look, but
unfortunately there are huge amounts of misinfor-
mation out there. Theories about the healthiest way
to eat abound, yet what science has firmly estab-
lished is the protective benefits of a largely plant-
based diet.1 Whole foods contain all of the foods
vitamins and minerals, as well as their natural plant
compounds which are known to support human
health. After all, it is nutrients that keep us alive.
Really think about that. Without nutrients, we die,
and we get our nutrients primarily through the
foods we choose. Eating real food is about all of the
perks you get (for example, nutrient density), but
it is also about what you miss out on the poten-
tially harmful substances in processed food that can
disrupt your bodys natural rhythms, biochemistry,
communication systems, and hormonal systems.
When you eat mostly real food, you omit most of
the artificial colours, flavours, sweeteners, preserva-
tives, and additives that can be present in processed
foods. You also miss out on ingredients that have
been bleached and/or pummelled so that any nutri-
ents that may have been in the original food have
1 The word diet used throughout this

book does not refer to a restricted diet, based
on deprivation. Instead, it is used to refer to the
way a person habitually eats.

16
to be added back synthetically for that food to even
have any goodness. Imagine that! And yet most peo-
ple eat these foods daily without giving any thought
to what they might be doing to their insides and
hence their outside appearance. You cannot fill up
on stimulants, such as too much caffeine and refined
sugars, and live on a diet that is virtually devoid of
nutrients and still expect to shine.
I live in the same real world as you, so I want to
enhance peoples nutritional intake in a way that
is practical for them. Lets say you eat 35 times a
week, made up of three main meals and two snacks
each day. And lets say that currently seven of those
35 meals meet my criteria for a health-enhancing,
nutrient-dense meal. Well, if you simply add one
real food meal or snack or smoothie each week for
the next two months, your real food intake will
then be at 15 out of your 35 meals, and you will
have more than doubled the amount of nutrients
going in, in eight tiny weeks out of your very long
life! Plus seven fewer meals will now contain ingre-
dients that have the potential to take away from
your health and your shine. For most of you, this
shift will feel simple, and it will also be delicious
and health-enhancing! Unless a complete overhaul
of your pantry, and essentially your life, appeals to
you (and if it does go for it!), gradual changes
BEAUTIFUL FOODS:
17
will be far more sustainable for you and/or your
family.
When you begin to focus on taking great care of
your physical health, a huge part of that involves
taking good care of the way you feed yourself. It
is difficult to be kind, compassionate, and patient
with others, as well as yourself, when you are filling
yourself with stimulants and food that contains very
little, if any, nutritional value. Think about that. As
Hippocrates so perfectly suggested:
Let food be thy medicine and
medicine be thy food.
HOW THE REAL FOOD APPROACH ENHANCES

BEAUTY
A real food approach to eating:

9 allows you to simply and easily increase the
nutrient content of your diet through a high-
plant diet
9 supports optimal blood pH via a focus on

increasing the green vegetable content of
meals
9 decreases the synthetic chemical load being

consumed by encouraging the use of organic
food

18
9 enhances and supports detoxification
processes through omitting liver loaders and
supplying the nutrients necessary to optimize
these functions
9 supports the energy systems of the body

through optimal nutrient intake while
lowering the intake of substances that can
interfere with the creation of energy.
Increasing Nutrient Content Through a High-

Plant Diet
A health-enhancing diet is one based on plant foods.
Incorporating more plant foods into your diet is the
quickest and easiest way to increase nutrient density
and hence your shine! Plant foods are good sources of
soluble and insoluble fibre. Insoluble fibre helps pro-
vide bulk to our stools to keep our bowels regular, and
is used to help feed our gut bacteria. Feeding the good
bacteria is an essential component of keeping the bal-
ance between the good and not-so-good bacteria in
the gut. A healthy digestive system is the foundation
of great health and beautiful skin, as discussed in more
detail in the digestion chapter. It is all very well to be
consuming a nutrient-dense diet, but if your digestive
system is not absorbing and utilizing these vitamins
and minerals you will not reap the benefits.
BEAUTIFUL FOODS:
19
Nutritionally, leafy greens are superstars. They
not only contain vitamins and minerals, but they
enhance the quality of your blood. Leafy green vege-
tables also contain amino acids, which are the build-
ing blocks of proteins. In your body, amino acids
make up the cells of your immune system that help
defend you from infections and cancer; they create
the neurotransmitters that influence your mood, and
they build the muscles that drive your metabolic
rate and give you physical strength. The power of
greens is well demonstrated by the way gorillas live,
and, given that they are similar to humans from a
DNA perspective but have not been influenced by
marketing, we can learn a lot from their innate food
choices. The diet of gorillas is over 50 per cent piths,
shoots, and green leaves, and yet they have one of
the highest muscle masses of any living creature.
They eat some animal protein, which they obtain
mostly from insects, but the ratio of greens to ani-
mals is enormously in favour of a high-plant diet.
Our bodies thrive on being supplied with living
foods, so the more plants we incorporate into our
diet, the better we feel. One of the main reasons
plants accumulate nutrients is to develop future
seeds so they can reproduce and the species can
survive. Seeds require a high density of nutrients to
fulfil their reproductive functions. Even once they

20
have germinated they need a significant amount of
energy and nutrition to sprout and survive. Sprouts
are nutrient-packed powerhouses!
Plants accumulate nutrients long before they cre-
ate their seeds, and there is no better place for accu-
mulating and storing nutrients than in the leaves.
Hence, greens leaves are one of the most nutritious
foods on Earth. Seeds, too, are rich in nutrients,
but plants dont want their offspring to be eaten, so
many plants also add protective mechanisms to their
seeds by endowing them with a range of inhibitors,
alkaloids, and other substances that may be harmful
to predators. Nature is truly amazing.
If you grow greens or herbs yourself, the best
time to harvest them is before the formation of
seeds. This is when the green leaves have the highest
concentration of nutrients. After a plant blossoms,
nutrients begin to accumulate inside the seeds, and
once the seeds are gone there is almost no nutrition
left in the leaves. They tend to turn yellow and dry
out and fall off think of a parsley plant after it
has gone to seed so that the remaining nutrients
return to the soil and the plant can rest until the
next growing season. Seasons and cycles in Nature
all serve a purpose, and human health relies on these
cycles to nourish and sustain our life.
BEAUTIFUL FOODS:
21
SUPPORTING OPTIMAL BLOOD PH
The pH of your blood is always alkaline. It is cru-

cial that you understand how this relates to your
health before we go any further, so what follows is
a quick refresher on pH from high-school chemistry.
The acidity or alkalinity of any solution is deter-
mined by how much hydrogen (H+) and hydrox-
ide (OH-) ions are within the substance, and this is
expressed as pH, meaning power of hydrogen (or
potential of hydrogen). The pH of a solution is a
mathematical calculation based on a scale from 0
to 14, where 7 is neutral. The theoretical pH of dis-
tilled water is 7, where the relative concentrations of
H+ and OH- are equal. For every unit below pH 7,
the concentration of H+ increases by a factor of 10.
Those kinds of solutions are acidic. For every unit
above 7, the concentration of OH- is increased simi-
larly. Those kinds of solutions are alkaline.
Your blood is always alkaline. It is held within
a very narrow range, with 7.365 being ideal, and
your body will work very hard to keep you here.
The foods and liquids you consume every day have
a significant effect on the pH of your blood. Most
high-water vegetables and some fruits, including
lemons, have an alkaline effect on blood pH, while
meat, dairy, and most grains are more acid-yielding.

22
A lemon, though acidic itself, will actually reduce
the bodys acidic load once its mineral contents are
absorbed into the blood. This is because the pre-
dominant minerals within the lemon (for the sci-
ence-minded among you, these are the electrically
positive cations of calcium, potassium, sodium, and
magnesium) have an alkalizing (acid-reducing) effect
on blood chemistry. They do this by forming mineral
hydroxides and carbonates in our cells, which act
like molecular sponges to soak up excess acidity.
There is much debate about the diets of our
ancient human ancestors and the precise ratio of
animal to vegetable matter they consumed. What is
known is that for outstanding health, the effect of
animal food on blood chemistry, if it is eaten, must
be buffered by a higher quantity of plant foods that
will push blood chemistry to the more alkaline end
of the spectrum. That way our blood is happy and
our health can be optimal.
What we also know is that, since the Industrial
Revolution began around 180 years ago, most peo-
ples diets have become more heavily dependent on
foods that push our blood chemistry to the acidic
end of the spectrum, and our bodies have not been
able to adapt. The Industrial Revolution didnt
just mean the beginning of railways and sewing
machines, but also the introduction of processes
BEAUTIFUL FOODS:
23
for canning, refining sugars, and milling flour, all of
which led to an unprecedented shift in the human
diet. As people began to eat in this progressive
way, choosing more and more convenience foods,
they significantly reduced their intake of whole
foods, particularly green vegetables, replacing them
with more white flour and white sugar than had ever
been consumed before throughout all of human his-
tory. When the human diet is based on highly-pro-
cessed foods that are virtually devoid of all nutri-
ents, health suffers.
Yet, I am often asked, given that people tend to be
living longer these days in the Western world, if our
diet is in general so lousy, why is longevity increas-
ing? I answer this question with another question:
Are we living too short and dying too long? It is
quality of life that I care about so passionately. Now
and always, you do not want to lose your indepen-
dence and have to rely on another person to tie your
shoelaces because you can no longer reach them
because you are stiff or your tummy is so large you
cant reach over it. You dont want to have to go to
the hospital every other day to be hooked up to a
dialysis machine because your kidneys can no lon-
ger clean your own blood. Yes, genes play a role. Of
course they do. But, we need to remember that the
health choices we make today influence the genes

24
that will be switched on now, or down the track,
as well as how we will feel and function both today
and in the future.
Let that empower you to know that you can sig-
nificantly decrease your risk of developing some of
the major degenerative diseases in our world, along
with positively influencing the quality of your life
both today and in the future, simply by choosing a
high-plant, nutrient-dense diet.
As mentioned above, it is critical that the pH of
human blood stays as close as possible to 7.365
(slightly alkaline). If it drops below 7 (acidemia)
or rises above 7.8 (alkalemia), coma and death can
quickly follow. Consequently, the human body does
everything in its power to ensure that the pH of its
tissues remains within stringent confines.
For example, to preserve pH balance under con-
ditions of chronic acid load (as occurs with diets
high in processed foods and alcohol), the body must
continually draw on its alkaline reserves by releas-
ing calcium, potassium, and magnesium from the
bone matrix to neutralize excess acid. In addition,
the body begins to break down muscle protein in
order to release the amino acid glutamine. In turn,
glutamine is converted to glutamic acid (glutamate)
by the liver and, in doing so, it binds with excess
hydrogen ions and ammonia is generated. The
BEAUTIFUL FOODS:
25
ammonia is then excreted in the urine, along with
chloride ions that are needed to balance the electro-
chemical charge.
If all of that sounds too scientific, all you need
to know is that too many foods that push your
blood to the acidic end of the spectrum will drive
your body to release minerals that are alkaline in
their nature from their storage houses, the bones,
into the blood, in order to even out the effects of
the acid. The blood is happy, but your bones have
been thinned in the process. I personally believe this
is one the major reasons why we see so much more
osteoporosis in the West, compared with those eat-
ing a traditional Eastern diet, which is based mainly
on plant foods, and little or no processed food.
Amp up your greens for outstanding bone health,
as this way your body will not need to call on your
bones to release their precious minerals to coun-
terbalance the effects of an overly acidic lifestyle.
Your muscles will also love you by preventing the
progressive muscle wasting that can come from an
overly acidic diet. Given that your muscles signifi-
cantly influence your metabolic rate, your ability to
utilize carbohydrates for energy, and your strength,
they are worth maintaining or, preferably, building.
Blood pH is also believed to influence the bodys
ability to burn body fat or store it. The best way to

26
imagine it is that every cell in the human body is
bathed in blood (plasma), and when the pH is ever
so slightly too acidic, the cells hold onto additional
fat to insulate themselves from the acid burn. So a
way of eating that fosters alkalinity also serves your
bodys ability to burn body fat as a fuel.
In addition to facilitating the development of
osteoporosis, and in some cases an increase in body
fat, an acid-promoting diet initiates a broad cascade
of biochemical and physiological changes to our
chemistry that can damage our health and also our
physical appearance.
This cascade includes chronic oxidative stress,
enhanced catabolism (muscle wasting and destruc-
tion of skeletal reserves), elevation of insulin and
cortisol (both linked to body fat storage and a host
of other biochemical effects, as described in Acci-
dentally Overweight), systemic inflammation, and
impaired immunity. Each of these situations has its
own documented adverse health effects so just
imagine the implications when they are all happen-
ing at the same time! These processes are essentially
what science has come to call aging, and yet you
can already see that a high-plant, nutrient-dense
diet plays a powerful role in counterbalancing these
aging processes. Let it empower you to know
that a high-plant diet can have a significant impact
BEAUTIFUL FOODS:
27
on the prevention of these undesirable biochemical
states, and hence a wonderfully positive and power-
ful effect on your quality of life and the way you age.
The Difference Between Digestion Acidity and Blood

Alkalinity
It can be confusing when you hear about the
importance of acidity in the digestive system (which
is discussed in the Beautiful Digestion chapter) and
the importance of alkalinity in the blood. As men-
tioned in the digestion section ahead, having opti-
mal acid levels in the stomach is essential for effec-
tive digestion, both in the stomach itself, plus to set
up the pH gradient as the digestive tract continues.
If the acid in the stomach is not acidic enough, the
food will not be broken down correctly, and par-
tially undigested food will end up too far along the
digestive tract. If this occurs, that food is fermented,
and this drives undesirable gut bacteria to take up
residence in the colon. These bacteria often make
lactic acid, which further impairs digestion, nutri-
ent absorption, and liver function, as well as adding
additional acid to the bodys load. Poor digestion
has an acidifying effect on blood chemistry, a signifi-
cant reason why it is so important to optimize this
process.

28
DECREASING THE SYNTHETIC CHEMICAL LOAD
Decreasing the synthetic chemical load is another

important aim of optimal nourishment.
Food
Eating more organically or biodynamically grown
food, or simply choosing spray-free options, can
play a major role in achieving this. When it comes
to pesticides, in my opinion we are guinea pigs when
it comes to the effects of long-term consumption of
these substances. The reason a conventionally grown
apple looks so perfect is because it has been sprayed
to make it look that way. We cannot see or taste the
chemicals on its skin, but they are there. Pesticides
have to be tested before they can be used on food
for human consumption. However, they are often
tested for such a relatively brief amount of time that
I do not believe we can compare tests done over,
say, a six-month period, to being exposed to these
substances over an entire lifetime. What also cannot
be tested is what happens when the chemicals are
mixed, and they get mixed inside our body every
day, when we eat conventionally grown produce.
Fresh food the way it comes in Nature is an incred-
ibly important part of our diet. While I do not want
to scare you off from eating a conventionally farmed
BEAUTIFUL FOODS:
29
apple, I do want to encourage you to choose organic
produce whenever you can. Also think about the
way you eat the food. We peel a banana. It may have
been sprayed, but how much gets through the skin?
We actually dont know. But surely there would be
less chemical residue in the flesh of a banana than
on the skin. So perhaps choosing a conventionally
grown banana is not too bad. No one really knows
yet. When it comes to an apple, though, we usually
eat the whole fruit, so you would be better to choose
an organic (or biodynamically grown) apple wher-
ever possible.
What is biodynamic agriculture? It is the scien-
tific use of crop rotation, composting, integrated
soil, crop, and pest management, and animal hus-
bandry pioneered in the early 20th century. These
agricultural practices were later popularized by
the organic movement. Both forms of agriculture
are ecologically sound, and are fundamental to the
health of the Earth, plants, and human beings. As
Dr Rudolf Hauschka described, biodynamic agri-
culture applies an organic and sustainable approach
to farming that considers not only the health of the
ecosystem but also the rhythms of the universe. The
sun, moon, planets, and stars all influence how plants
grow. It also applies herbal preparations to the earth
to enliven and harmonise plants, compost, and soil,

30
as well as addressing the source of problems rather
than the symptoms. A biodynamic farmer looks to
the ecosystem to find and correct the imbalance that
caused (for example) an insect infestation.
Think about this. Organic food is the true cost of
food. I once started and ran an organic caf. Once
a week, a local farmer delivered fresh greens picked
that morning from his biodynamic farm. I always
set aside some time on delivery days to chat with
him, as he had wonderful tales to tell of life on his
farm. One day, when I asked him how he was, his
reply was along the lines of not so good. When I
enquired further, he went on to tell me that snails
had invaded his broccoli patch, virtually overnight.
When I paused to consider this, I realised that, if
they took hold, a portion of this mans meagre live-
lihood would be lost. So I asked him how he deals
with snails on his broccoli given that his farming
principles do not involve spraying the patch to get
rid of the invaders (which would have taken less
than 30 minutes to do).
My farmer friend went on to tell me that snails
lose their stick, their ability to suction onto things,
in salty water. So he made up a bottle of salt and
water, and he spent two days, crouched down on all
fours, crawling between his broccoli plants, squirt-
ing saline water up under the fronds. Not only that,
BEAUTIFUL FOODS:
31
but he didnt kill the snails. Instead, he collected
them in a bucket and fed them to the chickens, to
keep them in the food chain as he so delightfully
put it.
Consider each of these scenarios. Spray in under
30 minutes versus crawling around on your haunches
for two days. For me, that illustrates precisely why
organic and biodynamic food costs more. The price
reflects the real cost of food, plus many foods grown
this way have a greater nutritional value. The more
of us who choose it, the cheaper it will become.
Every time you spend money, you are casting a
vote for the kind of world you want. The more we
demand organic and say no to synthetic chemicals,
the more organics will have to be supplied.
If organic food is simply not available in your
area or it is too costly for you to buy, try this solu-
tion to remove pesticides. Pesticides tend to be fat-
soluble, and general washing does not remove them.
Washing food can remove dirt and germs, but not
most pesticides. To wash food for both dirt and
pesticides at the same time, fill your sink with three
parts water to one part vinegar, and wash your fruits
and vegetables. Then rinse them in fresh water, pat
them dry, and store them for use. Do what is practi-
cal for you.
Plants have innate mechanisms designed to help

32
protect themselves from pests. When a plant is left
to grow of its own accord and is not sprayed with
pesticides, the plant creates substances within itself
to help ward off pests. These substances dont just
have the ability to help protect the plant, however;
they also often behave as antioxidants (explained
in more detail later) when humans consume them.
And if the plants are sprayed, they no longer have to
(and dont) produce these substances that enhance
human health and help slow down the aging process
from the inside out. So eating organic food is not
just about what you miss out on pesticides but
also what you get more antioxidants.
Pesticides typically have to be altered inside the
body before they can be excreted. The liver is one
organ involved in this process. The liver has to
prioritise detoxification processes, and if there are
more liver loaders present than available pathways
for this to occur, the pesticides are usually stored
in the fatty tissue of your body. Hence when any
weight loss process is undertaken, liver support is of
immense importance.
Skin Care
You can also decrease the synthetic chemical load
in your life by considering what you put on your
skin. You only have to think about how nicotine
BEAUTIFUL FOODS:
33
patches work to realise that your skin is a direct
route to your blood supply, and that your detoxi-
fication systems will have additional work to do.
There are some beautiful skin-care companies out
there who create highly effective products that con-
tain zero synthetic ingredients. In my ideal world
you could eat your skin care! This concept is dis-
cussed in more detail in the Beautiful Skin, Hair
and Nails chapter.
Oestrogens
On another note, some herbicides contain com-
pounds that can mimic oestrogen in the human
body, in both males and females of all ages. This
is of great concern. For oestrogen or oestrogen-like
compounds to exert their effects, they have to bind
to oestrogen receptors, and when they do, the lovely,
or not so lovely, effects of oestrogen are felt. Given
that children today are exposed to herbicides for
their entire lifetimes, it is likely that their exposure
to oestrogen-like compounds in addition to what the
body produces itself (mostly from puberty onwards)
is contributing to the earlier age of menarche being
reported across the Western world. Please pause and
consider the ramifications of this.
Synthetic Load Reduction

Decrease your regular intake of synthetic chemicals

34
by choosing organic produce or growing some of
your own food, such as herbs, whenever you can.
However, if this overwhelms you, then dont start
here. Come to this when you are ready. In the mean-
time, focus on enhancing your detoxification pro-
cesses, discussed below, to upregulate your bodys
ability to excrete these substances and really enhance
your shine!
ENHANCING AND SUPPORTING DETOXIFICATION

PROCESSES
Another reason to eat real food is to enhance

the bodys ability to detoxify itself. Detoxification
is a process that is often misunderstood. It goes on
inside of us, all day every day. We wouldnt be alive
without it. However, the lifestyle choices we make
influence how efficiently our body detoxifies.
The liver plays a major role in detoxification,
which is essentially a transformation process. The
body takes substances that if they were to accumu-
late would harm you, and changes them into sub-
stances that are less harmful so that you can excrete
them.
Substances that influence detoxification pro-
cesses include alcohol, caffeine, synthetic substances
(including medications, pesticides, and ingredients
in skin care), trans fats (damaged fats usually found
BEAUTIFUL FOODS:
35
in bought cakes and biscuits, muesli bars, and deep-
fried food), and refined sugars. The liver also has to
detoxify substances your body makes itself, such as
oestrogen and cholesterol, which can have their own
impact on inner health and outer beauty, as explored
in greater detail in a later chapter.
When I am guiding people with what foods serve
their health, one element that is firmly in my mind
is minimizing (or, in some cases, eliminating) what
I call the liver loaders, as this allows the body to
pull stored toxins out of storage to be processed and
excreted. This is of critical importance to amazing
skin, which I will discuss in more detail later. Sec-
ondly, food is designed to supply the body with the
nutrients necessary for the detoxification processes
in the body to work efficiently. For example, the first
stage of detoxification by the liver requires B vita-
mins for that process to occur. Our best food sources
of B vitamins are whole grains, and yet many people
have cut them out, or at least back, in this high-
protein era we are currently living through. Many
people feel better without grains (or with less or
only specific types, for example gluten-free grains)
in their diet, and I am by no means suggesting you
suddenly go back and eat bucket-loads of grains to
get your B vitamins if you feel better without them.
All I want to point out is that, unknowingly, people

36
can miss out on nutrients crucial to the inner work-
ings of their body and their optimal health.
Choosing a wide variety of whole foods and
perhaps trying some gluten-free grains, if gluten-
containing grains disrupt your digestive system
may assist these vital cleaning systems in your
body. Eating real food also tends to help with regu-
lar bowel motions, and this, too, enhances detoxifi-
cation processes, as the liver no longer has to pick
up the shortfall of digestion. The liver loves, and
is stimulated by, bitter foods, and there is no bet-
ter way to stimulate the bitter taste buds than with
green leafy vegies.
SUPPORTING THE ENERGY SYSTEMS OF THE

BODY
When I ask people how they are, these days I most

often hear exhausted, stressed, busy, fran-
tic, broken, and tired. I dont want this for
you. I want you to feel amazing; I want you to feel
energized, vital, and alive. That is beautiful! Without
energy, it is difficult to make your own dreams come
true and contribute to those around you. When we
are exhausted, everything is more difficult. How do
you wake up in the morning? Do you bounce out of
bed, grateful that a new day has dawned that you
are blessed to be part of? Or do you press the snooze
BEAUTIFUL FOODS:
37
button six times, wondering how on Earth it can be
morning already? Mostly I hear the latter.
What is your energy like over the course of a
day? Do you feel like your blood glucose is less
like the even flow of a river, and more akin to a
roller coaster, with dramatic highs and lows in your
moods and also your energy levels? When you have
a burst of energy, does your temper explode? Or are
you someone who simply wishes you could spend
the next year in bed? My point? Your energy lev-
els significantly influence the quality of your life and
your shine.
Food is designed to energize us in a lovely, even
way. If what you have been eating makes you want
to go to sleep, then it hasnt been serving you. Eating
real food helps support the energy systems in your
body.
The concept of photosynthesis may not be some-
thing you have considered since high school or
maybe you are currently at high school and you
dont feel too compelled to learn about it. Well,
heres how it relates to your beauty. Photosynthesis
is a process essential to life. Photosynthesis is a pro-
cess used by plants, and other organisms, to convert
the light energy captured from the sun into chemical
energy that can be used to fuel the organisms activi-
ties. Diagrammatically it looks like this:

38
Green leaves are the only living things in the world
that can transform sunshine into energy, creating
a food that living creatures can consume. Hence,
one of my favourite catch-phrases is Amp up your
greens its like eating sunshine.
BEAUTIFUL FOODS:
39
Knowing this, it is hard to imagine how there
could be life on Earth without greens. They produce
chlorophyll, which, simply put, is liquid sunshine.
Chlorophyll has powerful health properties of its
own. In fact, haemoglobin, a component of human
blood that helps transport oxygen around the body,
is almost identical to chlorophyll.
All of the energy in food comes from the sun.
Think about this every time you eat your greens,
and amp up their proportion of your diet to enhance
your energy systems and your sparkle.
The way energy is actually created within the
body involves a series of biochemical pathways that
nutrients drive. I had them pinned all over the walls
of my bedroom while I was at university. I wont
bore you by pinning them inside this book, although
I am tempted to blow your mind at just how aston-
ishing your body is, to show you the immense power
of nutrients to drive your biochemistry and nourish
you, and to remind you that life truly is miraculous!
Just know that by increasing the nutrient density of
your diet, you help enhance your energy systems,
which can lead not only to a healthier life but a
much happier one, too.

40
Flexitarian Eating
MEAT AND SEAFOOD
Significantly increasing the plant content of your

diet is a powerful way to boost nutrient density
essential to great health, vitality, and shine. So what
about meat and fish? Nutrition polarizes people.
We all eat, and therefore we all have our own opin-
ions about what consists of a healthy diet. I always
encourage people to eat in a way that nourishes
their body, mind, and soul, and for some this means
following a vegetarian or vegan diet.
However, many people choose to eat meat and/or
fish, and describe feeling more nourished when they
include it in their diet. My message to you is simple:
eat the real food that nourishes you. Be rigid with
your eating if, and only if, that serves you and/or
the planet, depending on your beliefs. For example,
if you feel deep in your heart that living a vegan life-
style is right for you, then be true to that. Be sure,
however, that you are getting optimum amounts of
vitamin B12, iron, and zinc, in particular.
A concept I would love to introduce you to,
though, is what I call having a flexitarian approach
to eating. I want to guide you to be in touch with
what your body needs, not what your head tells you
BEAUTIFUL FOODS:
41
you want, or what a rule you created for yourself,
possibly years ago, dictates, if this rule no longer
serves you or the planet. A flexible approach enables
you to nourish your body with what it needs, when
it needs it. For example, there will be days when you
feel that a meal that includes rice will nourish you
beautifully, whereas there may be other days when
you feel that rice wont serve you; you may feel like
you will feel tired after eating it. But if you have
a rule that says, for example, carbs after 3pm are
bad, then you wont eat rice for dinner, no matter
how much your body needs what rice offers. I find
people also define themselves using how they eat as
a descriptive: Im a vegetarian, for example. And I
have met countless people who judge others for how
they choose to eat, but judgement does not serve
your health, or the planet, or anyone you meet. Eat
in a way that feels right for you, and allow others to
do the same.
If you eat meat, opt for grass-fed, free-range, or
preferably organic. I appreciate that these options
may cost more economically. However, in my opin-
ion and based on my observation of peoples diets
over the past 15 years, many people would benefit
from reducing their portion sizes of meat. Choose
good-quality cuts of meat, and serve approximately
a fist-sized portion for a main meal. Organic lamb,

42
for example, provides protein, B group vitamins
including B1, B2, B3, B6, and B12, as well as the miner-
als iron and zinc in highly bioavailable forms, which
means the body is able to utilize the minerals easily.
When it comes to seafood we experience a great
divide in opinions again. Understandably, there is
reason for concern about including seafood in your
diet, as more information is emerging about heavy-
metal contamination. Reducing your exposure
to mercury is essential. If you eat fish, it is best to
choose small, white fish, which have a lower risk
of mercury contamination. Small fish are a better
choice because they have had less exposure and
time to accumulate mercury. However, remember
that having good zinc levels in your body is criti-
cal for your body to be able to detoxify and excrete
any heavy metals that you are exposed to, such as
through air pollution from cars.
Fish is an example of a nutrient-dense food. Besides
containing protein and nutrients such as selenium
and vitamin D, fish also contains the anti-inflamma-
tory omega-3 fatty acids. Clinically, omega-3 fatty
acids have been shown to reduce the risk of develop-
ing many degenerative diseases, including heart dis-
ease. For pregnant women, breastfeeding mothers,
and women of childbearing age, fish can supply the
body with DHA, an omega-3 fatty acid that is bene-
BEAUTIFUL FOODS:
43
ficial for brain development. Flaxseeds (linseeds) are
high in another omega-3 fatty acid known as EPA.
The human body can convert EPA into DHA, a pro-
cess that is upregulated during pregnancy. Again, I
encourage you to eat what nourishes you. Just be
sure to include some omega-3-rich foods.
If you eat chicken, purchasing organic chicken is
highly recommended. Organically-grown chickens
have been fed an organically-grown diet and have
been raised without the use of antibiotics, and free-
range chickens have been allowed access to the out-
doors as opposed to being confined to the henhouse,
with some producers also feeding them an organic
diet. Chicken is a good source of protein and also
contains niacin (vitamin B3), which helps the body
convert food into fuel (energy). Additionally, nia-
cin is involved in the production of sex and stress
hormones in the adrenal glands, critical processes
for inner and outer health, which youll learn more
about in later chapters. It also contains methionine,
an amino acid involved in mood regulation and the
maintenance of our DNA.
If yours has been a meat with every meal
household up until now, consider starting meatless
Mondays, and eat only plant-based foods that day.
Once you and/or family members/housemates expe-
rience the taste sensation of a vegetable-based meal

44
you like (try some from the Real Food Chef cook-
book!), you may find that three vegetarian meals per
week becomes an easy option. Keep in mind, too, the
recommendations from the most respected source
of cancer prevention research and information, the
World Cancer Research Fund (WCRF), which state,
limit your intake of red meat to no more than 300
grams per week, and avoid processed meat. Dont
go meatless if it is not your thing and if meat nour-
ishes you, which it does for many. Just eat plenty
more vegetables and other plant foods than meat.
FATS
Nutrition information tends to move in cycles.

Whether the current focus is on decreasing carbo-
hydrates or increasing protein, one thing seems to
remain constant: many people have a fear of fat.
Yet, so much can go wrong with our health and our
beauty if we eat too little fat. Your skin can dry out
without enough!
What is commonly misunderstood is the essential
role that fats play in our body and especially in our
beauty. Not all fat is created equal, though. Fats are
composed of building blocks called fatty acids, just
as proteins are comprised of their building blocks,
amino acids.
There are three major categories of fatty acids:
BEAUTIFUL FOODS:
45
saturated, polyunsaturated, and monounsaturated.
Of concern more recently is the generation of trans
fats, which are found mainly in processed foods, spe-
cifically deep-fried foods, bought cakes and biscuits,
and muesli bars. Some research suggests that the
type of fat you eat is actually more important than
the total amount. Depending on the current state of
your diet, I often encourage people to consume more
fats, particularly from whole food sources. Consum-
ing adequate fat, and the right fats, helps you man-
age your mood, stay alert, and regulate blood sugar;
it even assists with weight management.
Fats are also needed to help absorb vitamins such
as A D, E, and K, as well as to maintain healthy skin,
as explored in more detail in the Beautiful Nutrients
chapter. They are an integral part of our immunity
and brain development. Fat is also our most concen-
trated source of energy, and helps to keep us warm
and protect our organs. The Mediterranean diet, high
in monounsaturated fats, is linked with low blood
pressure and lower incidences of heart disease.
By choosing real food, you will naturally avoid
poor-quality fats such as trans fats. If you experi-
ence sweet cravings in the afternoon, add more fat
to your meals, particularly at lunch (and even more
so if it was very low in fat), in the form of avocado,
coconut, nuts, seeds, organic butter, tahini, or oily

46
fish, and observe if your desire for sweet foods mid-
afternoon diminishes. Many people have become
scared of using oils and nuts due to their high-energy
(calorie) content, but good fats actually slow down
the release of glucose into your blood stream, requir-
ing less insulin (a fat storage hormone discussed at
length in my book Accidentally Overweight), and
allowing you to stay full for longer.
Fats in a Nutshell
Fats are a vital component of the human diet.
There are numerous types of fats, some of which
are essential for survival. This means that the body
cannot synthesize them and that they must be eaten.
The different types of fats are:
saturated, such as those found in coconut
monounsaturated, such as those found in
olives, avocadoes, and macadamia nuts, as
well as the oils from these foods
polyunsaturated, of which there are two
types:
o omega-6, such as those found
predominantly in certain nuts and
seeds, and oils from these foods
o omega-3, such as those found in oily
fish, linseeds (flaxseeds), walnuts, and
pecans, and oils from these foods.
BEAUTIFUL FOODS:
47
The above fats all play crucial roles in obtain-
ing and maintaining optimal health. They help our
immune system defend us from infection and cancer,
and they help create our sex hormones, which are
vital for fertility, happiness, and the appearance of
our skin just to name a few effects! Importantly,
they also help mediate inflammation, which is one
of the ways we age from the inside out. The list of
benefits is almost endless.
You have to eat fat to burn fat, and I have met
thousands of people who eat too little fat. If you
eliminate fat or eat too small an amount, your body
tends to believe that there is some sort of famine
going on, and it stores body fat, thinking it is doing
you a big favour by helping you get through this
period of supposed restriction.
Include fat from whole food sources. Such foods
add to the satiety factor of each meal, as well as to
the nutritional content. For the body to be able to
extract fat-soluble vitamins from food, for example,
they must be in the presence of fat. So often I am
asked: How much avocado can I eat? When you
start to eat more real food meals, you will be able
to answer that question yourself! Your body is your
best guide, and I want you to be in touch with its
signals rather than having them masked by a diet
full of processed fats, and refined sugars and flours.

48
There will be days when half an avocado will serve
you at lunchtime, while on other days only a whole
one will do. You might begin to notice that when
avocado is in the presence of lemon juice and herbs
it tastes even better, and taste may be one of the
aspects you need in your food for it to be satisfying.
Choose fat from real food sources. Your skin,
your hair, and your eyes just to name a few beauty
spots! will love you for it.
Before we explore specific foods and the wonder-
ful impact they can have on your beauty, it is impor-
tant at this stage in your journey through this book
that you understand a few key concepts about the
physical way in which we age, including the way
wrinkles are formed.
How Real Food Slows the Aging

Process
Physically, two processes rapidly drive the aging
process, and they are also linked to many modern-
day illnesses, including heart disease, type 2 diabe-
tes, cancer, and Alzheimers disease. The two pro-
cesses are oxidation and inflammation.
OXIDATION
Oxidation is one way we age, and an enormous
BEAUTIFUL FOODS:
49
aspect of the Beauty from the Inside Out concept is
guiding you to prevent or certainly limit the dam-
age done by oxidation. It has significant inner health
and outer beauty consequences. Oxidative damage
is done by substances known as free radicals, which
are single oxygen molecules that can hurt your tis-
sues and other vital substances in your body.
Humans stay alive through a process called res-
piration, meaning that we breathe in oxygen, and
we exhale carbon dioxide. If you could see oxygen
in space, it is two Os (two oxygen molecules) stuck
together. The diagram below illustrates what I am
about to describe.
O2
O=O
O- (free radical)
A/O (antioxidant/donator)
O=O
O2
Free radical protection from antioxidants: The oxygen

donation of antioxidants.
When we breathe, oxygen splits apart, forming

50
two single oxygen molecules free radicals
and they are angry little critters, as they have lost
their buddy and are now able to damage your tis-
sues. Free radicals do have minimal benefit within
the body, which includes assisting white blood
cells to reduce infection. However, the number of
free radicals within the blood is greatly increased
by stress, high-intensity exercise, cigarette smoke,
and pollutants such as pesticides and heavy metals.
You can see how modern-day living can mean that
the number of free radicals in the body becomes
high and stops serving our health, and begins to
cause harm.
One of the major ways the body defends itself
from free radical damage is through the consump-
tion of antioxidants. Antioxidant-rich foods are our
coloured plant foods. If you could imagine a large
platter covered in beautiful, brightly coloured fresh
produce, that platter would pack a massive antioxi-
dant punch! The way it works is that the antioxi-
dant donates one of its oxygen molecules back to
the single guy (free radical) and they pair up. The
oxygen is then as happy as a duck in water, and will
no longer damage your tissues. Isnt that magical?
And this is an enormous reason why people like me
bark on and on about the immense importance of
amping up the plant food content of your diet.
BEAUTIFUL FOODS:
51
Oxidation is explored in detail in the Beautiful
Detox chapter, but to thoroughly link this process
to skin, I offer you this explanation. Your immune
system is designed to protect you from infection
and to play a role in dampening down inflamma-
tion. Immune cells will attack any substance that
shows up in your body that they decide is foreign
or poisonous, or that they believe you are better
off without. These substances may appear in your
food, water, or as viruses or bacteria that you ingest,
which then generate free radicals (also known as
oxidants). As you now understand, free radicals
are highly reactive molecules, and they destroy cells
and tissues by causing them to age, form scar tissue,
and die. Free radicals cause all living things to age
and decay. They are the reason an apple left on your
bench turns brown and shrivels up.
In your skin, free radicals cause the moist colla-
gen fibres that form its super-structure to become
dry and shrivelled. When the foundation of your
skin shrinks, the surface folds over on itself, forming
wrinkles. The more free radicals in your system, the
more your collagen shrinks, and the more wrinkles
appear on your skin.
Free radicals also cause the inside of your arter-
ies to become a landscape of lesions and sticky cho-
lesterol plaques, described in detail in the Beautiful

52
Detox chapter, which can eventually lead to a heart
attack or stroke.
One of the most powerful ways to significantly
impact your health and your appearance is to con-
trol the amount of oxidation and inflammation in
your tissues. And the best ways to do this are to
decrease the quantity of pollutants you are exposed
to and increase the plant content of your diet. There
are additional free articles about the power of anti-
oxidants, as well as free recipes available at: www.
drlibby.com/bioresources
INFLAMMATION
Inflammation is the other major way we age.

Put simply, inflammation is your immune systems
response to any problematic substance that has
entered your body. How do things enter? You can
ingest them, breathe them, or you can absorb them
through your skin.
When your immune system perceives that a
threatening substance is in your diet, for example,
it mounts a powerful and multi-pronged attack on
the invader. Part of that response is to create
inflammation, which we recognize as heat, swell-
ing, and redness. This occurs wherever the immune
system is engaged in a battle in the tissues of
your face, in your arteries, and/or in your vital
BEAUTIFUL FOODS:
53
organs, for example. Inflammation is essential to
keeping us alive, but it also causes collateral dam-
age, such as scarring and wrinkling.
The more pollutants we are exposed to, the more
inflammation our body experiences, and the more
rapidly we age.
Beauty Foods
When it comes to real food, for me they are all
super foods. Each food has its own unique combina-
tion of nutritional value to offer you and your glow.
Here is a list to show you some of the beauty ben-
efits.
ALMONDS
A good source of vitamin E, copper, magnesium,

manganese, potassium, calcium, and iron, all of
which are essential to skin oxygenation and func-
tion.
APPLE CIDER VINEGAR
Helps stimulate digestion and may improve

extraction of minerals and vitamins from your diet.
It may also be a helpful natural remedy for dandruff,
because the acids in the vinegar stop the fungus-
causing chemical imbalances in the skin of the scalp.

54
ARTICHOKES
Regular consumption of these woody, fibrous

vegetables is linked to healthier skin, and, in par-
ticular, improved skin luminosity.
AVOCADOS
A good source of biotin and monounsaturated

fats, avocados help to prevent dry skin and brittle
hair and nails; when applied topically, they help to
hydrate dry skin. For me, they are a super special
beauty food.
BEANS
Beans are a wonderful vegetarian source of pro-

tein. Protein breaks down into amino acids, which
help speed the repair and regeneration of skin cells
and collagen.
BEETROOTS
Beetroot contains nitrates, which produce a gas

called nitric oxide in the blood, which widens blood
vessels and lowers blood pressure; it is also impor-
tant for blood flow to skin.
BLUEBERRIES
One of the richest sources of antioxidants, these
BEAUTIFUL FOODS:
55
beautiful and delicious berries counteract premature
aging.
BRAZIL NUTS
These are a good source of the antioxidant sele-

nium, which helps increase the number of infection-
fighting white blood cells in the body, as well as
protect against cellular damage. For skin care, sele-
niums antioxidant properties regenerate vitamins E
and C, thereby decreasing the aging of skin. A truly
amazing nut!
BROCCOLI AND CAULIFLOWER
Vegetables worthy of their superstar accolades,

they are potent sources of antioxidants, as well as
many vitamins and minerals, which help aid cellu-
lar repair. Vegetables in the Brassica family contain
indoles, substances that help the liver detoxify hor-
mones, which can help with sex hormone balance,
which is critical for clear skin.
COCONUTS
Coconuts are great for your skin and body, inside

and out. Containing vitamins A and C, calcium,
iron, and natural proteins, coconuts also contain
medium-chain triglycerides, which are a wonder-
ful fuel for the body, and also possess antibacterial

56
properties. Lauric acid, for example, has been scien-
tifically shown to have a stronger action against the
bacteria often involved with acne than benzoyl per-
oxide, an ingredient in many medicated skin washes
and some prescription acne medications. Topically,
coconut oil is a great way to moisturize and cleanse
your skin naturally.
CUCUMBERS
The high water content means it is a very hydrat-

ing choice, and is a wonderful way to reduce swell-
ing or puffiness around eyes.
EGGS
Eggs are a complete source of protein. They con-

tain biotin, an essential vitamin that protects against
dry skin, and is also helpful for nail and hair health.
Eggs also contain iron, which is vital for oxygen-
ation of the entire body, including the skin.
FIGS
Figs keep your digestive tract moving, which is

critical for elimination pathways and the clarity of
your skin. They contain calcium, an important min-
eral that allows the body to relax and by the end
of this book, you will understand how crucial acti-
vating the rest and repair mechanisms of the body is
BEAUTIFUL FOODS:
57
for inner health and outer beauty.
FRESH OILY FISH
This is a wonderful source of omega-3, which

dampens down inflammation in the body and also
helps keep skin moisturised. Fresh salmon also con-
tains astaxanthin, a carotenoid that improves skin
elasticity.
GREEN TEA
This wonderful skin-friendly beverage is packed

full of antioxidants that are protective against cellu-
lar damage throughout the body, including the aging
process of the skin.
KALE
Kale is an excellent source of the beauty vitamins

A, C, and E, which have potent anti-aging proper-
ties and help promote healthy new cell growth. It
is also loaded with minerals, such as magnesium
and calcium, which healthy skin needs; these min-
erals are also critical to our ability to relax and are
highly alkaline.
KIWIFRUIT
Kiwifruit is a rich source of vitamin C and anti-

oxidants, which help keep skin firm and slow down

58
the formation of wrinkles, and are also great for
healthy teeth and bones. The antioxidants in kiwi-
fruit have also been shown to help protect against
cancer and heart disease.
LEMONS
Rich in vitamin C, lemons are great for the skin

and also stimulate digestion starting your day
with lemon in warm water is a wonderful way to
kick-start your digestion. The goodies in lemons are
crucial for all aspects of beauty, obtaining the maxi-
mum nutrition from your diet and helping to supply
your skin, hair and nails with nutrients.
NETTLE TEA
Nettle tea has an anti-inflammatory effect, and

helps calm the skin and improve conditions like
eczema and acne. It is extremely detoxifying, thanks
to high levels of antioxidants.
OLIVE OIL
High-quality olive oil is a good source of mono-

unsaturated fats, which offer protective benefits for
heart health. It contains fatty acids that help keep
skin soft and supple, and used in hair treatments, skin
care, and lip balms, it helps restore shine and vitality.
BEAUTIFUL FOODS:
59
ORGANIC BUTTER
This is a source of a wide variety of vitamins and

minerals which are beneficial for skin, bone, and
nervous system health. Organic butter is another
good source of lauric acid, with its powerful anti-
bacterial and antifungal actions.
PARSLEY
Its flavonoids, especially luteolin, have been

shown to function as antioxidants that combine with
highly reactive oxygen-containing molecules and
help prevent oxygen-based damage to cells. Parsley
has anti-inflammatory properties, is highly alkaline,
and contains vitamin C and iron, important for the
oxygenation of every tissue in your body. One of my
absolute favourite foods.
PEPPERMINT TEA
Known for its potent healing and calming proper-

ties, peppermint tea is a wonderful skin-supporting
change from normal tea that also supports digestion.
POMEGRANATES
Pomegranates are a rich source of vitamin C.

They also help collagen production and increase the
skins capacity to heal when consumed.

60
SPINACH
This leafy green vegetable is rich in a wide range of

nutrients and antioxidants. It is loaded with lutein,
which keeps your vision and your eyes healthy and
sparkling.
SPROUTS
A wonderful nutrient boost sprinkled on salads

or soups, sprouts are packed full of minerals, includ-
ing calcium, magnesium, manganese, and phospho-
rus, all of which support healthy, clear, and glowing
skin.
SUNFLOWER SEEDS
Sunflower seeds are a good source of vitamin E,

a protective antioxidant that helps skin glow. They
also contain zinc, which keeps your skin, hair, and
eyes healthy, and is critical for wound healing and
scar prevention.
SWEET POTATOES
Sweet potatoes contain beta-carotene, a powerful

antioxidant that helps slow the aging process.
TOMATOES
This great source of the antioxidant lycopene is
BEAUTIFUL FOODS:
61
considered a high-carotenoid fruit both of these
nutrients have been shown to slow down cellular
damage from free radicals.
WALNUTS
Walnuts are a rich source of omega-3 fats, which

help put shine in your hair and aid in making skin
smooth and soft.
WATERCRESS
Leafy greens that are jammed full of antioxi-

dants, as well as the minerals manganese, carotene,
and potassium, watercress has a high water content,
which assists with hydration.
Eating more, not less eating

real
The heart of my food message for supporting
inner health and outer beauty is not about focus-
ing on eating less of anything. I want to encour-
age you to focus on eating more more real food,
and mostly plants. If you struggle to eat less refined
sugar, for example, eating more greens can help curb
your desire for sweet food, since the bitter nature of
the greens helps shift your preferences.
I would love to hear about your experience with

62
this on my website or on social media, as your story
can inspire and support others. One of the ways you
show that you care about yourself is through the
way you feed yourself. Nourish yourself with a real
food focus.
BEAUTIFUL FOODS:
63
The best and most beautiful things in the world
cannot be seen or even touched ~ they must be felt
with the heart.
Helen Keller

64
Chapter 2
Beautiful Nutrients:
essential factors for your beauty
F
rom the soil, health and beauty are born. The
soil contains minerals, such as calcium and
magnesium, which we need to live. But we
cant eat the soil, so we need a medium that is able
to supply us with the earths nutrients. The middle-
men are plants, as they absorb the nutrients from the
soil and make them available to us as food. Isnt that
an incredible way to think about how we obtain the
nutrients that sustain our life?
However, if the soil is deficient in nutrients, then
those nutrients are not in the food. So the quality of
the soil where our food is grown plays an enormous
role in our health and beauty.
BEAUTIFUL NUTRIENTS:
65
Nutrients
You have probably noticed that certain nutrients
appear in skin care for topical application. I am a
fan, however, of supplying all of the cells of the body
with nutrients so that they can be distributed where
they need to go, including nourishing your skin.
Lets take a look at the key nutrients involved
with outward shine. Firstly, we will explore the
role of the fat-soluble vitamins, vitamins A, D, E,
and K, and, secondly, the water-soluble vitamins,
which are all of the B-group vitamins and vitamin
C. And, thirdly, we will look at some phytochemi-
cals, fatty acids, and other substances that play a
role in beauty mechanisms, substances all naturally
occurring in plants. You will notice that some nutri-
ents have a more detailed explanation about their
involvement in your shine, while others are briefer.
All vitamins and minerals are critical for your inner
health and outer beauty, but some mechanisms of
action require more explanation!
Fat-soluble vitamins
VITAMIN A
Vitamin A is often associated with healthy vision,

66
but it is also essential for healthy, vibrant, glowing
skin. Synthetically-derived retinoids (forms of vita-
min A) have been used as treatments for severe acne
and psoriasis since the 1980s, not to mention the
countless formulas cosmetic companies sell contain-
ing vitamin A to support aging or troublesome skin.
Vitamin A influences the physiology of the skin in a
number of ways. When it comes to acne or black-
heads, it acts to inhibit sebaceous gland activity.
Regulating sebaceous glands is the aim of a lot of
cosmetic solutions for the skin, as glandular activity
determines if your skin is oily, via the production
of sebum. Vitamin A promotes cell turnover in the
skin, and also thickens and stimulates the dermis
where your collagen, elastin, and blood vessels are
which increases blood flow to the surface of the skin
and can lessen the appearance of wrinkles. Vitamin
A actually increases the deposition of collagen and
slows the breakdown of your collagen and elastin.
The term vitamin A makes it sound like there
is just one vitamin called vitamin A, but that is
not the case. Vitamin A actually covers a broad
group of related nutrients, each of which provide
unique health benefits. To simplify the concept, we
can divide vitamin A into two categories: retinoids
and carotenoids. Retinoid forms of vitamin A are of
particular importance for night vision, maintaining
67
normal vision, fighting infections, for red blood cell
production, and also for pregnancy. During gesta-
tion, retinoids contribute to the babys embryonic
growth, including the development of the heart,
lungs, kidneys, eyes, and bones, and the circula-
tory, respiratory, and central nervous systems. They
are also particularly important for women who are
about to give birth, because they help with postpar-
tum tissue repair.
Carotenoids also provide unique health benefits.
Most carotenoids function as antioxidants and have
anti-inflammatory effects, two of the processes that
are key in slowing the aging process from the inside
out. Two of the better-known carotenoids are lutein
and zeaxanthin. Similar to retinoids, both of these
carotenoids are essential to vision and are associated
with the prevention of age-related macular degen-
eration. Some carotenoid (plant forms) of vitamin
A can effectively be converted into retinoid forms in
some individuals. Many different factors influence
whether you are able to convert carotenoids forms
into retinoid forms. Digestive system problems,
excessive use of alcohol, exposure to toxic chemi-
cals, or an imbalanced vitamin A to D ratio as a
result of high-dose supplementation and/or medica-
tions can all interfere with the bodys ability to

68
make this conversion. Beta-carotene found in car-
rots, pumpkins, sweet potatoes, and spinach has
the best conversion ratio to retinoids. For vegetar-
ians and vegans, it is important to note that research
indicates that you can obtain adequate vitamin A
by incorporating different plant sources of vitamin
A. Allowing the body to control the degree of con-
version tends to provide the best regulation of both
carotenoid and retinoid levels
Lack of vitamin A can cause the skin to become
scaly, and it also stops mucous secretions, which can
result in dry eyes. Rough, dry skin can be a sign of
vitamin A deficiency, which can appear as rough,
raised bumps on the back of the arms. This condi-
tion is clinically referred to as keratosis pilaris, and
is thought to affect up to 40 per cent of the popula-
tion. Some of the most commonly prescribed medi-
cations for skin conditions such as acne, eczema,
and psoriasis are derived from vitamin A (retinol).
The active ingredients in the drugs used to treat skin
conditions utilise the same methods of action as
vitamin A derived from natural sources. It is impor-
tant not to assume that foods rich in vitamin A have
the same effect as synthetically-derived medications,
but eating a variety of foods that contain vitamin A
will support and improve many skin conditions. The
69
power of a real food, high plant-based diet can be
game-changing when it comes to your skin.
The most vitamin A-rich foods are liver and cod-
liver oil, but other sources include kidneys, organic
butter from pastured (grass-fed) cows, and egg yolks.
Vegetarian sources of vitamin A include leafy green
vegetables, orange and yellow vegetables, toma-
toes, and certain fruits, such as apricots and grape-
fruit. Toxicity from food is very rare; when it does
occur, it is usually due to the excess consumption
of liver. Carotenoids are fat-soluble, so adequate fat
at the time of consumption is necessary for optimal
absorption. To tackle this practically, when you eat
a vegetarian source of Vitamin A, such as carrots,
pair it with tahini, nut butter, organic butter, or avo-
cado to improve absorption.
Isotretinoin
For the treatment of acne, the most-prescribed
retinoid drug is 13-cis-retinoic acid (isotretinoin).
Notice the name, even though it is a big, long sci-
entific word? Notice the retinoic acid part of the
name? That means it is vitamin A-based. This man-
made vitamin A-based drug is designed to reduce
the size and secretion of the sebaceous glands and
reduce bacterial numbers in both the ducts and the

70
skin surface. It appears to work by reducing sebum
production, which can act as a nutrient source for
bacteria. It is also designed to decrease inflamma-
tion. All of these changes are only temporary, how-
ever, and are related to the dose and duration of
treatment with the drug.
Isotretinoin is also, unfortunately, a teratogen
with a number of potential side effects. A teratogen
is an agent, such as a drug, virus, or radiation, which
causes malformation of an embryo or foetus. Stud-
ies have also shown a link between the use of this
substance and depressive symptoms. Consequently,
its use requires strict medical supervision.
I share this in-depth information about vitamin A
and the way it works in the body to show you just
one example of a drug based on (not the same as) a
nutrient. However, this doesnt get to the heart of
why someones body cant regulate this system at a
particular stage in life. Dietary change can go a long
way to making an enormous difference in someones
skin. I have witnessed it hundreds of times. Some-
times the immune system and/or sex hormone bal-
ance need support as well, and this, coupled with
dietary change, will improve their skin. There is
always a reason why someones skin is a challenge;
we just need to find it for that individual. I will
71
explore this in greater detail in the Beautiful Skin
chapter.
Vitamin A in a Nutshell
There are two basic forms of vitamin A
(retinoids and carotenoids), and both forms
provide unique health benefits. Retinoid
forms are derived from animal sources,
whereas carotenoids are derived from
plants.
If you are a vegetarian/vegan, your body is
able to convert carotenoids into retinoids.
You dont have to eat animal foods to
obtain retinoid forms of vitamin A. How-
ever, it is possible for this conversion to be
compromised.
Many factors can compromise the bodys
ability to convert carotenoids into retinoids,
including digestive problems, gut dysbiosis,
excessive alcohol consumption, excessive
exposure to toxins, imbalanced intake of
vitamin A and vitamin D in supplement
form, and medications.
Some vitamin A health benefits require you
to eat foods that are rich in specific carot-
enoids. A great example is eye health and

72
the unique role of the carotenoids lutein and
zeaxanthin in the health of our eyes. Lutein
and zeaxanthin are found in green leafy veg-
etables and egg yolks.
As carotenoids are fat-soluble, adequate fat
in the diet is essential. When you consume
carotenoids sources of vitamin A, make sure
you pair it with a source of fat such as nuts,
seeds, oily fish, avocado, organic butter or
tahini.
VITAMIN D
It often amazes people to learn that the body, via

the skin, has the ability to manufacture as much as
10,000 IU of vitamin D after 20 to 30 minutes of
summer sun exposure. Yet many people today are
deficient and there is a host of reasons why, includ-
ing not spending enough time outdoors. Here is how
vitamin D becomes active and is able to do its magi-
cal work toward your health and beauty.
Vitamin D is not one chemical, but many, and a
conversion process is required to generate active vita-
min D. A type of cholesterol, 7-dehydrocholesterol,
is present in the skin. The suns ultraviolet B (UVB)
rays convert the cholesterol into vitamin D3. In con-
trast, most dietary supplements are manufactured by
73
exposing a plant sterol to ultraviolet energy, thus pro-
ducing vitamin D2. Because their function is almost
identical, D2 and D3 are lumped together under the
name vitamin D, but neither functions until the liver
and kidneys transform them into active vitamin D.
This is diagrammatically represented below.
The creation of active vitamin D: Sunlight acts on the

cholesterol in the skin, creating an inactive form of vitamin
D for the liver and kidneys to activate.

74
One reason I believe so many people today are
deficient in active vitamin D is because of what I
call liver congestion. When the liver is unable to
keep up with its lifesaving work of detoxification,
due to the regular overconsumption of liver load-
ers (explored in more detail in the Beautiful Detox
chapter), I am concerned that other liver-related
processes are impeded, this vitamin D conversion
included. Taking better care of the liver may just
make a vital difference to vitamin D status.
The active form of vitamin D3 controls many pro-
cesses essential to beauty, including skin repair and
skin-cell production. Vitamin D is also critical for
the health of the hair follicles, and hair loss has been
associated with vitamin D deficiencies (among other
nutrient deficiencies). Vitamin D is essential to bone
health and the prevention of numerous degenerative
diseases, including cancer. So be sure to get the vita-
min D you need!
VITAMIN E
Vitamin E is a powerful antioxidant that can

penetrate through layers of skin, assisting the body
with the natural wound-healing process. Vitamin E
also helps to renew skin cells, making them stron-
ger by reducing oxidative stress. When the body
75
experiences oxidative stress, cells can become weak,
and your skin may look dull.
An optimal intake of vitamin E may also help
reduce the appearance of wrinkles, and, when
applied topically, vitamin E soothes dry or rough
skin. Food sources of vitamin E include sunflower
seeds, almonds, and avocados. Vitamin E deficiency
signs include dry skin and poor wound healing.
As an aside, when I was a teenager, the Western
world was bombarded with the message that fat was
bad and that dietary intake of fats was to be kept to
as low a level as possible for good health. Being the
health-conscious girl I was, I did as I was told and
pretty much cut fat out of my diet. My dear mum
suggested on occasion that fat was actually very
important for health and that I needed to include
some from whole-food sources. But I thought the
media knew better than Mum, until I stayed at a
friends house one night. Just before we went to bed,
my friend asked her mum, who was rather cool, if
we could have one of her vitamin E capsules, and
she agreed. When I asked my friend what it was
for, she said, Mum says it prevents wrinkles. Yet,
when I looked at the capsule, it looked just like oil.
So I read the label and, sure enough, it was 100 per
cent wheat-germ oil. On my return home to my

76
dear mum, I told her about the vitamin E, and she
explained that it is a fat-soluble vitamin only found
in foods with fat in them. After years of Mum doing
her best to get me to eat more fat, it took the vita-
min E experience on my sleepover to convince me of
the merits of fat. As science and my mum explain,
without enough good fats, among other things, we
dry out, and thats not a good look! So be sure to get
plenty of whole-food sources of vitamin E in your
diet. It is also a nutrient you can supplement to sup-
port your health and hence your beauty.
VITAMIN K
There are two main forms of vitamin K: phyllo-

quinone (vitamin K1), which is found in green leafy
vegetables, such as broccoli and spinach; and vita-
min K2, the main storage form in animals, which
also has a group of subtypes known as menaqui-
nones. The K2 forms can be synthesized from K1 by
microflora in the gut, and are also found in the diet
in meat and fermented foods, such as sauerkraut.2
One of the health benefits of vitamin K not often
discussed is its role in healthy skin. Research shows
2 Those on blood-thinning medication

need to consult their health-care professional
before altering vitamin K intake.
77
that people who cannot metabolize vitamin K end
up with severe premature skin wrinkling. Adequate
dietary vitamin K appears to prevent the hardening
of our skins elastin, the protein that gives skin the
ability to spring back, which helps smooth out lines
and wrinkles. Researchers believe that vitamin K
deficiency is highly likely to be linked to wrinkling
because vitamin K2 (menaquinone) is necessary to
stop calcium from depositing into elastin fibres.
Optimal vitamin K levels are also believed to assist
in the prevention of varicose veins.
Unlike the other fat-soluble vitamins (vitamins A,
D, and E), vitamin K is not stored in the body, so it
must be provided daily, and a real food way of eat-
ing is critical to getting the nutrient density neces-
sary. So amp up your greens! Despite vitamin K2s
production by healthy intestinal bacteria, humans
can develop a deficiency of the vitamin in as few
as seven days on a vitamin K-deficient diet, a situa-
tion that is likely to occur even sooner if digestion is
compromised.
Absorption of vitamin K, like that of other fat-
soluble nutrients (A, D and E), depends on healthy
liver, gallbladder, and digestive function. Deficiency
is more likely in people with digestive problems like
celiac disease or irritable bowel syndrome, or those

78
who have had intestinal bypass surgery, since all
increase the likelihood of fat malabsorption.
Water-soluble Vitamins
B-GROUP VITAMINS
B-group vitamins are essential to skin health.

Vitamin B1 (thiamine) is beneficial to hair and skin
because it increases blood flow to the cells. Vitamin
B3 (niacinamide) and vitamin B5 (pantothenic acid)
are helpful in the process of skin regeneration, and
can help slow the signs of aging skin when consumed
daily in the diet. Synthetically-derived vitamin B3 is
becoming a very popular skin-care ingredient due to
its use in treating stubborn acne, pigmentation, and
dryness.
Folate, a B vitamin, and vitamin B12 are both essen-
tial for healthy, strong nails, and biotin, another B
vitamin, is highly involved in the processes that cre-
ate healthy, lustrous hair.
Great energy and vitality also contribute sig-
nificantly to our sparkle, and the only way we are
able to get the fuel out of our food is when we have
optimal levels of B vitamins. Optimal B-vitamin lev-
els allow us to make the most out of the food and
79
nutrients we consume. With low vitamin-B levels,
our food is unable to energize us effectively. B vita-
mins are essential to liver detoxification processes,
critical for great skin, and are also vital to adrenal
health, explored in detail in the Not-So-Beautiful
Stress Hormones chapter.
Even though the B-group vitamins are found in
many foods, they are water-soluble and delicate.
They are easily destroyed, particularly by alcohol
and cooking. Food processing can also reduce the
amount of B-group vitamins in foods, making white
flours, breads, and rice less nutritious than their
whole grain counterparts.
The body has a limited capacity to store most
of the B-group vitamins, except for B12 and folate,
which are stored in the liver. A person who has
a poor diet for a few months may end up with a
B-group vitamin deficiency. Some low-carb diets
also lead to a B-group vitamin deficiency. For this
reason, it is important that adequate amounts of
these vitamins be eaten regularly. Supplementation
with a high-quality B-complex or multi-vitamin
supplement has also been shown to be highly ben-
eficial.
Good food sources of vitamin B1 include seeds,
particularly sesame seeds, legumes, nuts, savoury
yeast, and pork. Whole grains are also a good source

80
of vitamin B1; however, many people today feel bet-
ter without grains, or with only small amounts of
grains, in their diet. If your digestion, for example,
functions better without grains, try some gluten-free
grains to see if they serve you better, and, if not, then
go with what your body is guiding you to do. Just
know that your dietary intake of vitamin B1, or most
likely all B vitamins, will be low and you will need
to supplement.
Food sources of vitamin B3 include meats, fish,
chicken, eggs, whole grains, nuts, mushrooms, and
almost all protein-containing foods.
Food sources of vitamin B5 are widespread and
found in a range of foods, but some good sources
include eggs, meats, savoury yeast, and legumes.
Sources of biotin include eggs, chicken, savoury
yeast, salmon, sardines, pork, avocado, cauliflower,
mushrooms, raspberries, bananas, nuts (such as
walnuts, almonds, and pecans), legumes, and whole
grains. Food-processing methods destroy biotin so,
like other B vitamins, unprocessed foods are a richer
source of this nutrient.
Food sources of folate include green leafy veg-
etables, legumes, seeds, eggs, and citrus fruits. The
only food sources of vitamin B12 are those of animal
origin.
Vitamin B-deficiency signs are highly varied. Some
81
of the most common and earlier signs include red-
ness and irritation in the skin, particularly around
the nose and mouth, cracks at the corners of the
mouth, a dermatitis-type rash, particularly when
under stress, and hypo- or hyper-pigmentation may
occur with chronic low vitamin B-intake. With B12
and folate deficiencies, the nails take on a spoon
shape. Instead of getting frustrated with your body
if you dont like your nails or the cracks in the cor-
ners of your mouth that wont heal, use these signs
as indicators that your body needs you to eat, drink,
think, move, believe or perceive differently. When
you listen and take action, not only will the bits that
frustrate you clear up, but also many other bodily
processes will be more efficient and healthier in the
process.
VITAMIN C
Where do I start with this superstar nutrient? It

is difficult to not play favourites with beautiful vita-
min C! It does so many wonderful things for our
health and beauty.
Vitamin C is highly effective at reducing free radi-
cal damage, such as that caused by overexposure to
the sun or pollution. Free radicals consume collagen

82
and elastin, promoting wrinkles and other signs of
premature aging. Vitamin C is also involved in the
production of collagen, not just the prevention of its
breakdown, and, when combined with vitamin E,
it is especially effective at protecting the skin from
overexposure to the sun.
The health of your hair depends on vitamin C,
as this vitamin supports the blood vessels that feed
the hair follicles and is critical for circulation to the
scalp.
Foods high in vitamin C include berries, capsi-
cums (peppers), citrus fruits, kale, parsley, and broc-
coli. Signs of vitamin C-deficiency include prema-
ture aging, dull skin, dilated capillaries, and easy
bruising. Hair that breaks easily is another sign that
more vitamin C is needed in the diet.
You need vitamin C daily to help your body make
collagen, the elastic tissue that is found in the skin,
ligaments, tendons, cartilage, and blood vessels. It
is also important for the growth and repair of your
bones, teeth, and other tissues. Additionally, vita-
min C is a powerful antioxidant that reduces dam-
age and inflammation in the body, helping to protect
you from degenerative diseases. I travel regularly for
my work, and this is one nutrient I supplement daily.
83
Minerals and Trace Minerals
Minerals play vital roles in inner health and,
therefore, outer beauty. Alkaline in nature, they help
support a vast array of biochemical processes in the
body. They also help balance your sex hormones,
help your body relax, and promote happiness. Yet,
today, I am deeply concerned that too many people
dont get enough, let alone the optimal amounts of
certain minerals. By definition, macro- minerals are
those that the body requires 100 milligrams or more
of per day, while trace or micro-minerals are those
that the body requires in doses of less than 100 milli-
grams per day. Although we require smaller amounts
of trace minerals, they are just as important to our
health as macro-minerals. Lets explore those miner-
als that are intricately linked to your beauty.
CALCIUM
You are probably familiar with the role calcium

plays in bone health, but many people are unaware
of the extensive role it plays in countless other pro-
cesses within the body. Our ability to absorb and dis-
tribute calcium throughout the body, for example,
has an impact on the strength of our hair and nails.

84
Think this through. You consume a meal that
contains some calcium. The calcium is extracted
from the meal and is absorbed from your gut across
and into your blood. That nutrient-rich blood then
travels to the liver, and the liver assesses your body
and decides where that calcium will best be used. (It
is the liver that makes the decision where nutrients
need to be dispersed to.) The liver will always send
the calcium where it is needed most, and the place
it is needed most is the task most necessary to keep
you alive. For example, if you have been relying too
much on processed food and caffeine, and churn-
ing out stress hormones, your blood needs the cal-
cium to help maintain the pH. So rather than send
the calcium to the pretty areas, such as your nails
or hair, your liver chooses elsewhere, knowing that
your life is not dependent on your nails and hair
being in their best shape. With this example, you can
see how numerous processes critical to your beauty
can be compromised when you are living on stress
hormones as is so common today. For maximum
calcium utilization, your diet needs to be nutrient-
rich, high in plants, not reliant on processed foods,
stress needs to be managed, and your digestive sys-
tem needs to work well. Caffeine interferes with the
85
absorption of calcium so, for some, nail health in
particular will improve when caffeine consumption
is decreased or at zero.
Food sources of calcium include green leafy
vegetables, nuts, seeds (particularly sesame seeds),
tahini, figs, and sardines. If you take a calcium sup-
plement, the citrate form of calcium is well tolerated
and absorbed, and it is good to take one that also
contains magnesium, boron, and vitamin D, as all
of these nutrients are essential for great bone health
and nails.
MAGNESIUM
With the European Union recently authorizing a

list of the associated health benefits of taking mag-
nesium, it seems that this mineral itself has beauti-
ful impacts both inside and out. Traditional Chi-
nese medicine considers magnesium the mineral of
beauty, and it is the fourth most abundant mineral
in the body, with around 50 per cent being found
in our bones. This explains the connection between
magnesium and bone density. What we dont read
as much about are the other 300 or more bio-
chemical reactions occurring in the body for which
magnesium is an essential cofactor, meaning the
reactions inside your body dont happen without

86
it. Unfortunately, due to poor dietary habits, such
as too much processed food and caffeine, pharma-
ceutical drug use, and nutrient-depleted soils, many
people today are deficient in this essential mineral.
Given the role magnesium plays in the proper func-
tioning of nearly all of the systems of the body, this
can have serious health and, therefore, beauty conse-
quences. The health benefits of optimal magnesium
intake include great energy (or certainly a reduction
in fatigue), balanced electrolytes, which are essen-
tial for hydration and beautiful skin, boosted muscle
and nervous system functioning, good protein syn-
thesis, and maintenance of healthy teeth and strong
bones. What a mineral!
The best food sources include leafy green vegeta-
bles, tahini, seeds, nuts, nut butter (such as almond
butter), seaweed (such as kelp), and raw cacao. You
can also supplement magnesium. The citrate form
is well tolerated and easy for the body to absorb
and utilize. You are also able to absorb magnesium
through your skin. Taking a bath containing magne-
sium salts such as Epsom salts can be another way
to enhance your magnesium levels. Because magne-
sium is a relaxant, if you have too much, your stools
can become loose. If while supplementing you notice
this, see this as a sign that you need less magnesium.
87
ZINC
What does this mineral not do? Zinc is another

superstar among the nutrients, and it contributes to
hundreds of processes inside your body, plenty of
which are reflected on the outside.
Zinc is critical for wound healing. Whether that is
a cut on your finger, the place where a surgical inci-
sion was made, or the aftermath of a pimple, zinc is
necessary for the skin involved in these traumas to
heal, and it helps prevent scar formation.
This mineral is an important component of
healthy skin, especially for acne sufferers. Zinc acts
by controlling the production of oil in the skin, and
it also helps balance some of the hormones that can
be involved in driving acne.
Zinc is required for proper immune system func-
tion, as well as for the maintenance of vision, taste,
and smell. It is essential to the creation of over 300
enzymes necessary for you to have great digestion,
the foundation of all health and beauty. Zinc even
nourishes the scalp, helping to maintain the integrity
and strength of hair, and low zinc levels have been
linked with hair loss and a dry, flaky scalp.
As was indicated at the beginning of this chapter,
if a nutrient is not in the soil, it cannot be in the
food. Not even 100 years ago, zinc was abundant in

88
many soils; therefore, fruit and vegetables were good
sources of it. But because most soils in the world are
now zinc-deficient, most foods do not contain zinc,
unless they are grown in organic or biodynamically
farmed soil. Many people today are deficient in this
vital mineral that is responsible for the taste and tex-
ture of food, and may be contributing to why young
children today tend to be fussier with food than in
the past.
Foods that contain zinc include oysters from
clean waters, eggs, red meat, pumpkin seeds, and
sunflower seeds. Zinc can be supplemented and, if it
is, because its absorption can be interfered with by
many substances in food, including fibre, it is best
taken before bed to maximize absorption.
Zinc deficiency signs can include white flecks in
the nails, purple markings on the skin after break-
outs or skin trauma, stretch marks that wont disap-
pear, frequent colds and/or flu, hair loss, and a loss
of appetite.
IRON
Iron is another mineral vital to your inner health

and outer beauty, particularly your energy and hair,
yet iron deficiency is the most common dietary defi-
ciency in the world. It particularly affects children,
89
menstruating women, and pregnant women. In New
Zealand, it is estimated that up to 25 per cent of chil-
dren under the age of three have some degree of iron
deficiency, a deeply concerning statistic. According to
the World Health Organization (WHO), a staggering
2 billion people in the world, in both developing and
industrialized countries, are iron-deficient. Between
20 and 30 per cent of women of child-bearing age in
Australia and New Zealand, research suggests, are
iron-deficient.
Many people are confused about the difference
between iron deficiency and another term you may
have heard of, anaemia. Immature red blood cells
require iron to be converted by the body into a
form they can use in order to mature. When fully
mature, they will become the oxygen carriers of the
body, distributing oxygen from the lungs to all the
other cells throughout the body. They have a big and
important job to do!
Iron deficiency is the first step towards a decrease
in the amount of oxygen-carrying, iron-rich hae-
moglobin within each red blood cell. As red blood
cells are deprived of the quota of iron, they become
contracted and smaller, known in medical terms as
becoming microcytic. Anaemia develops when the
immature red blood cells, deprived of their quota of

90
iron, fail to survive their infancy. A formal diagno-
sis of anaemia is made when there is a consequent
and significant decrease in the number of mature red
blood cells.
Iron-deficiency anaemia is caused by inad-
equate dietary intake of iron, poor absorption of
iron by the body, or loss of iron due to bleeding.
Heavy menstrual blood loss is a common cause, as
are increased demands for iron during pregnancy.
In pregnant women, iron stores have to serve the
increased blood volume of the mother, as well as the
needs of the growing baby.
The condition can also be caused by blood loss
from the digestive tract due to the long-term use of
aspirin, or due to gastric ulcers, duodenal ulcers,
bowel cancer, or untreated coeliac disease. I see
more and more silent coeliac disease, where people
are not presenting with the typical bowel symptoms.
Sometimes iron deficiency, and often vitamin B12
deficiency, are the only signs of what is later diag-
nosed on biopsy as coeliac disease. Once gluten is
removed from the diet, iron levels return to normal.
Fibre interferes with the absorption of dietary
iron, so the fibre content of the diet must also be
taken into account when determining the basis of
the iron deficiency.
91
In the gut, calcium and iron compete for absorp-
tion, and calcium is a larger substance, so it always
wins out. This is great news for your bones but not
always so good for the oxygen-carrying capacity
of your blood, low levels of which cause fatigue,
which can take away from your shine. Consuming
calcium-rich foods away from iron-rich foods can
make a difference to iron absorption.
Iron is absolutely critical for great energy, spar-
kling eyes, and a vitality that lasts all day. The main
symptoms of iron deficiency include exhaustion,
shortness of breath, especially on an incline, muscle
aches and cramps, rapid pulse and heart palpitations,
increased anxiety, brain fog, poor memory and con-
centration, headaches, depressed mood, hair loss,
and an increased frequency of infections. A simple
blood test from your doctor will establish whether
you are iron-deficient or not. Testing is important
because some people have a tendency to store too
much iron in the body and this needs to be avoided,
or treated if it already exists.
Good food sources of iron include beef, lamb,
eggs, mussels, sardines, lentils, and green leafy veg-
etables. Variety is key, as there is a small amount of
iron in many foods. If you do not eat animal foods,
do not assume you are iron-deficient. For some veg-

92
etarians, their body utilizes the iron from vegetables
sources very efficiently. Vegetable sources of iron are
better absorbed in the presence of vitamin C. It is
best to have a test before you supplement. Many iron
supplements are constipating, but most people find
this does not happen with liquid iron supplements.
SILICA
Silica is a trace mineral that strengthens the bodys

connective tissues, which include muscles, tendons,
hair, ligaments, nails, cartilage, and bone; and it is
vital for healthy skin.
If your diet is lacking in silica, it can result in
slackening of the skin and impaired wound healing.
It can also mean weak nails and dull, brittle, and
fine hair. Conversely, when your diet is sufficient in
silica, you support great skin, thick, shiny hair, and
strong nails, among other things.
Food sources include leeks, green beans, straw-
berries, cucumber, mango, celery, asparagus, rhu-
barb, apples, cabbage, carrots, cucumber, pump-
kin, honey, fish, almonds, and oranges. Silica is also
found in the horsetail herb and in bamboo leaf tea.
Signs your body gives you that you may be deficient
in silica include weak, brittle hair and nails and skin
that are lacking in elasticity and firmness.
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SELENIUM
There are more macro- and trace minerals than

I am going into in this chapter, but there are some
that are essential to focus on because of the role they
play in beauty mechanisms. Selenium is one of those
trace minerals, and I hope you will feel my love for
this superstar bouncing off the page! Seleniums
roles are vast and varied. It is an antioxidant min-
eral responsible for tissue elasticity, and it also acts
to prevent free radical damage to cells. Research
suggests that selenium may play an important role
in preventing skin cancer, as it appears to protect the
skin from damage from excessive ultraviolet light.
Selenium also benefits the skin as it assists the
healing process. Seleniums antioxidant properties
regenerate vitamins E and C, thereby decreasing
the aging of skin. Other important benefits of sele-
nium include boosting the immunological response
against bacterial and viral infections, and against
cancer cells, cold sores, and shingles. This impor-
tant mineral also helps the body recycle and produce
more glutathione (explored in moment). Selenium is
also critical for fertility and optimal thyroid gland
function, explored in more detail in the Beautiful
Thyroid Hormones chapter.

94
The case of selenium highlights the critical nature
of the quality of the soil. Most of the soil in Aus-
tralia is deficient, as is the soil in New Zealand, the
United Kingdom, and China, while soils in parts of
the United States, Canada, and South America still
contain some selenium. Remember, the food cant
contain the mineral if it is not in the soil.
Current dietary sources of selenium include Bra-
zil nuts, eggs, and brown rice. Small amounts are
also found in some seafood and meat. Brazil nuts
are perhaps the best source, although the amount of
selenium in each nut varies. Research suggests that
eating just three to six Brazil nuts per day provides
adequate selenium intake for most people, and what
a yummy way to get your selenium! The health ben-
efits of selenium were another reason we based the
Beetroot Chocolate Mudcake from the Real Food
Chef cookbook on Brazil nuts. Now thats a deli-
cious way to obtain your selenium!
Selenium deficiency can be hard to recognize
through skin analysis; however, the skin will be
prone to dryness and sensitivity, lacking radiance,
with possible signs of premature aging. It more
typically shows up as a compromised immune sys-
tem and/or thyroid function, or through challenges
with fertility.
95
IODINE
Iodines importance to overall health and well-

being cannot be overstated. Iodine is critical for the
formation of the thyroid hormones, which are so
critical to our sparkle that I have devoted an entire
chapter to your beautiful thyroid.
Iodine has many actions in the body. A shortage
of iodine can cause changes to the thyroid gland
that directly lead to poor metabolism and immu-
nity. Iodine deficiency promotes free radical damage
in the thyroid gland, which puts the gland itself at
risk. Iodine blocks various compounds from bind-
ing to and accumulating in the thyroid gland, such
as fluoride and goitrogens. Environmental pollution
significantly aggravates an iodine lack and displaces
iodine in the body.
There are high concentrations of iodine in the ova-
ries and breast tissue, where it acts as a buffer to the
growth-stimulating effects of oestrogen, and promotes
proper oestrogen metabolism. It assists the function-
ing of hormone receptors throughout the body, help-
ing hormones communicate more effectively.
Iodine is essential for proper brain development
and cognitive ability. There have been many stud-
ies showing the importance of iodine during gesta-

96
tion when cognitive potential is formed. The rapid
rate of growth of the brain during the last trimester
of pregnancy and the early postnatal stage makes
it vulnerable to an inadequate diet. A deficiency of
iodine during this critical period in brain develop-
ment is associated with reduced intellectual ability.
Iodine deficiency is the most common cause of pre-
ventable mental impairment worldwide.
Food sources of iodine include salt, although not
all salt contains iodine. Himalayan pink salt and
Celtic sea salt contain 84 different minerals, and in
most brands one of these is iodine. It is best to check
the label to be sure. Seaweeds, such as kelp and nori,
are another good source of iodine. You can add sea-
weeds, such as kombu, to soups, stews, and casse-
roles to impart a lovely salty flavour as well as some
iodine, and remove the stick of seaweed before serv-
ing. Iodine can also be supplemented in the diet.
Iodine deficiency can lead to dull and brittle hair,
balding, lack of skin tone and/or very dry skin, low
energy levels, difficulty dealing with environmental
temperature change so much so that you feel cold
in your bones and find it difficult to warm up, poor
concentration, constipation, depressed mood, puffy
eyes, and extreme fatigue.
97
Fats
I have already waxed lyrical about the immense
benefits of certain fats in the diet, especially with
regards to the appearance of your skin, but there
are some fats that deserve special mention in this
Beautiful Nutrients chapter. They are what are
called the essential fatty acids (EFAs), of which there
are omega-3 and omega-6 types. They are literally
essential, meaning they have to be consumed daily
for us to be well, on the inside and outside, as we
cannot create them from other fats we eat or gen-
erate. The others fats that deserve special mention
when it comes to inner health and outer beauty are
the medium-chain triglycerides, in particular lauric
acid.
ESSENTIAL FATTY ACIDS: OMEGA-3 AND

OMEGA-6
The omega-3 fats that must be consumed daily

are eicosapentaenoic acid (EPA) and docosahexae-
noic acid (DHA), which the body can convert from
another essential fatty acid called alpha-linolenic
acid (ALA), which also must be consumed. How-
ever, the conversion of ALA into the critical EPA and
DHA fats is inefficient in some people. Hence, it is

98
wise to include adequate amounts of all of these fats
in your diet. The health benefits of EPA and DHA
are well documented; they are powerful anti-inflam-
matories, making them highly beneficial to the skin.
They take up residence in the membrane (outside
layer) of the cell and are able to exert their anti-
inflammatory effects and keep the cells flexible. Due
to their physical structure (which contains double
bonds), they themselves oxidize easily and are best
consumed with an antioxidant-rich diet.
The omega-6 essential fatty acid is called linoleic
acid (LA), which the body elongates (converts) into
the vital gamma linolenic acid (GLA). GLA can also
be consumed, a necessary dietary action if people
are inefficient at converting LA into GLA. This is
usually true for people with eczema; their skin does
better having the GLA supplied directly.
Dry, inflamed skin, or skin that suffers from the
frequent appearance of whiteheads or blackheads,
can benefit from supplementing with EFAs. They
play a major role in skin repair, moisture content,
and overall flexibility, but, as you now understand,
because the body cannot produce its own EFAs,
they must be obtained through the diet. The typi-
cal Western diet is overabundant in omega-6 fatty
acids which are found in many processed foods,
99
baked goods, and grains and lacking in omega-
3s. DHA is found in cold-water fish, such as salmon
and mackerel, while the other omega-3 fat, EPA, is
found in flaxseeds, chia seeds, and walnuts. A good
choice in the omega-6 EFA category is evening prim-
rose oil, which contains GLA and has been shown to
help people with eczema take up fat into their skin,
allowing it to soften and be moisturized.
Balancing the intake of omega-6 fats with omega-
3s can result in smoother, younger-looking skin.
Countless people have commented to me that when
they focus on increasing the EFA content of their
diet through food and/or supplementation, after
only a few weeks they can feel and notice a differ-
ence in the softness of their skin.
As I mentioned, you can supplement your diet
with EFAs. I have seen great results for health and
skin when a food-based, liquid fatty acid that con-
tains a variety of plant-based oils is used in addition
to a real food diet, high in antioxidants.
Some EFA deficiency signs include dandruff, dull
skin, dry skin, cracked heels (on the feet), skin sen-
sitivity, keratosis pilaris, which are tiny dots often
described as a chicken skin appearance on the
backs of the arms and legs (which can also be caused
by too much fruit in the diet).

100
MEDIUM-CHAIN TRIGLYCERIDES
All fats and oils are composed of fat molecules

called fatty acids, and there are two methods of clas-
sifying fatty acids. The one you are most probably
most familiar with is based on saturation. There are
saturated fatty acids, monounsaturated fatty acids,
and polyunsaturated fatty acids. The second method
of classification is based on molecular size or length
of the carbon chain in the fatty acid. There are short-
chain fatty acids (SCFA), medium-chain fatty acids
(MCFA), and long-chain fatty acids (LCFA). Another
term you will often see in reference to fatty acids is
triglyceride. Three fatty acids joined together make
a triglyceride, so you may have short-chain triglyc-
erides (SCT), medium-chain triglycerides (MCT), or
long-chain triglycerides (LCT).
The vast majority of the fats and oils you eat
whether they are saturated or unsaturated, or come
from an animal or a plant are composed of long-
chain triglycerides. Probably 98100 per cent of all
the fats most people eat consist of LCT. However,
some food, such as coconut, is rather unique as it is
composed predominately of MCT. Organic butter
also contains some MCTs.
MCTs are broken down almost immediately by
101
enzymes in the saliva and gastric juices so that pan-
creatic fat-digesting enzymes are not even essential
for their digestion, which is great for people who
experience challenges with their digestive system.
In the digestive system, MCTs are broken down
into individual fatty acids (MCFA). Unlike other
fatty acids, MCFAs are absorbed directly from
the intestines into the portal vein (a vein that goes
straight to the liver) and sent straight to the liver
where they are, for the most part, burned as fuel.
Other fats require pancreatic enzymes to break
them into smaller units. They are then absorbed into
the intestinal wall and packaged into bundles of fat
(lipid) and protein called lipoproteins. These lipo-
proteins are carried by the lymphatic system, bypass-
ing the liver, and then dumped into the bloodstream,
where they are circulated throughout the body. As
they circulate in the blood, their fatty components
are distributed to all the tissues of the body. The
lipoproteins get smaller and smaller, until there is
little left of them. At this time, they are picked up by
the liver, broken apart, and used to produce energy
or, if needed, repackaged into other lipoproteins
and sent back into the bloodstream to be distrib-
uted throughout the body. Cholesterol, saturated
fat, monounsaturated fat, and polyunsaturated fat
are all packaged together into lipoproteins and car-

102
ried throughout the body in this way. In contrast,
medium-chain fatty acids are not packaged into
lipoproteins but go to the liver where they are con-
verted into energy. Since medium-chain fatty acids
tend to primarily produce energy, they are less likely
to be stored to any significant degree as body fat.
One MCFA deserves special mention and that
is lauric acid. As mentioned in the Beautiful Foods
chapter, this incredible fat has powerful antibacte-
rial and antifungal properties, with research show-
ing it can be 15 times more powerful than benzoyl
peroxide, the active ingredient in many acne medi-
cations and face washes, when it comes to killing the
bacteria involved in acne. Both coconut and butter
contain lauric acid. As an aside, butter from pas-
ture-fed cows also contains conjugated linoleic acid
(CLA), a relative of LA, which research has shown
to have both anti-cancer properties as well as anti-
inflammatory actions.
Additional Antioxidants
GLUTATHIONE
Glutathione has been regarded as the superhero

of antioxidants, yet many people have never heard
of it. Glutathione is a very simple molecule that is
103
produced naturally all the time in your body. It is a
combination of three building blocks of protein, or
more precisely the amino acids cysteine, glycine, and
glutamine. Normally, glutathione is recycled in the
body, except when the toxic load becomes too great,
which unfortunately is occurring more frequently
for people these days, due to poor dietary and life-
style choices as well as environmental exposure to
pollutants. Glutathione is also reduced in many
chronic diseases including diabetes.
It is so important because its main role is to recy-
cle antioxidants. It is considered a master antioxi-
dant as it works to support the other antioxidants.
Free radicals can be generated from everyday meta-
bolic processes, exposure to toxins and household
chemicals, and they can inflict damage upon other
compounds by stealing electrons from them, which
initiates bouts of inflammation. To defend and pro-
tect the tissues of the body, the free radicals get
passed around antioxidants, often from vitamin C
to vitamin E, to lipoic acid and then finally to gluta-
thione which cools off the free radicals, and recycles
other antioxidants. After this happens, the body can
reduce or regenerate another protective glutathione
molecule. Isnt that incredible?
However, problems occur when we are over-
whelmed with too much oxidative stress, including

104
toxins. Glutathione can become depleted and we can
no longer protect ourselves against free radicals and
infections; our ability to eliminate toxins is impaired.
Glutathione is the most critical and integral part of
our detoxification systems. All the toxins stick onto
glutathione, which then carries them into the bile,
and eventually they are excreted from the body in
stools. Glutathione has also been researched due to
its ability to help us reach peak mental and physical
function. Research suggests that raised glutathione
levels decrease muscle damage, reduce recovery time,
increase strength and endurance, and shift metabo-
lism from fat production to muscle development.
When glutathione production is impaired, you are
lacking a powerful and natural ability to recover.
Here are some ways to stimulate glutathione pro-
duction:
Consume sulphur-rich foods: The main ones
in the diet are garlic, onions, and the cruci-
ferous vegetables, including broccoli, kale,
cabbage, cauliflower, and watercress.
Exercise moderately: This stimulates glu-
tathione, which then helps boost your
immune system, improves detoxification,
and enhances your bodys own antioxidant
defences. Start slow and build up to 30 min-
utes a day. Strength training for 20 minutes
105
three times a week is also helpful. In the
Beautiful Posture and Movement chapter,
I will offer guidance on choosing the right
movement activities for your body.
Supplement with alpha-lipoic acid: The
body usually makes it, but, given all the
stresses we are under, we often become
depleted. Supplementing with alpha-lipoic
acid can help (see below).
Methylating nutrients (vitamins B6 and B12):
These nutrients are perhaps the most critical
to glutathione production. Methylation and
the production and recycling of glutathione
are two of the most important biochemical
functions in your body.
Consume optimal amounts of selenium:
This important mineral helps the body recy-
cle and produce more glutathione.
Consume optimal amounts of vitamins C
and E: These vitamins work together to
recycle glutathione. Include vitamin C-rich
fruits and vegetables in your diet for your
vitamin C, and eat almonds to help increase
your vitamin E.
Consume milk thistle (silymarin): This herb

106
has long been used by medical herbalists to
support liver function; it also helps boost
glutathione levels.
ALPHA-LIPOIC ACID
Alpha-lipoic acid has a wide range of benefits, the

most important being its role as an antioxidant. In
1988, it was discovered that alpha-lipoic acid has
powerful antioxidant abilities, equal to that of coen-
zyme Q10, vitamin C, and vitamin E.
Unlike other antioxidants, alpha-lipoic acid has
the unique ability to neutralize free radicals within
aqueous (water-based) and lipid (fatty) regions of
cells, as well as in intracellular and extracellular
environments. This ability allows alpha-lipoic acid
to be easily transported across cellular membranes
to neutralize free radicals. Vitamin C is only able
to protect the watery portions of cells from free
radical attack, and vitamin E is only able to pro-
tect the fatty membranes. But alpha-lipoic acid has
the ability to neutralize free radicals that occur in
both the watery and fatty regions of the cell. Alpha-
lipoic acid is capable of neutralizing a wide variety
of free radicals, such as singlet oxygen, superoxides,
peroxyl and hydroxyl radicals, hypochlorite, and
peroxynitrite all names you dont need to worry
107
about remembering! Just know that other antioxi-
dants, like vitamin C, vitamin E, or glutathione, can
only neutralize one kind of free radical. Researchers
often refer to alpha-lipoic acid as the universal anti-
oxidant because it can neutralize such a wide variety
of free radicals.
Not only is alpha-lipoic acid able to neutralize
free radicals, it is also able to recycle or regenerate
several other important antioxidants, including vita-
min C and glutathione. When an antioxidant scav-
enges a free radical, it becomes oxidized in the pro-
cess and is not able to scavenge additional free radi-
cals until it has been reduced (saved). The reduced
form of alpha-lipoic acid, called dihydro-lipoic acid,
is able to reduce the oxidized antioxidants, enabling
them to be useful again. I love how clever alpha-
lipoic acid is.
Because of its antioxidant activity, alpha-lipoic
acid is wonderful for your skin and for slowing the
aging process. Your body is able to synthesize some
alpha-lipoic acid.
Alpha-lipoic acid is found in abundance in ani-
mal tissues with high metabolic activity, such as kid-
ney, heart, and liver, and, to a lesser extent, in fruits
and vegetables. Non-animal sources are spinach,
broccoli, tomatoes, peas, and Brussels sprouts. All

108
alpha-lipoic acid supplied by the diet is transported
in the bloodstream to tissues and incorporated into
cells. It is then transferred into the mitochondria,
which are the energy powerhouses of the cell. Stud-
ies in mammals have shown the alpha-lipoic acid
supplied by the diet does not supply enough for
purposes such as incorporation into enzyme com-
plexes. Hence, these sources of alpha-lipoic acid are
thought to provide very little free alpha-lipoic acid
into circulation. It is only through supplementa-
tion that alpha-lipoic acid has been shown to reach
potentially therapeutic levels.
COENZYME Q10
Coenzyme Q10 (CoQ10), another powerful anti-

oxidant, is a substance that is found naturally in
almost every cell in the body; it helps convert food
into energy. As you now know, antioxidants are crit-
ical to our health, longevity, and beauty, as they cou-
ple with free radicals, which have the ability, if left
unattached, to damage cell membranes, tamper with
DNA, and even cause cell death. As you also know,
free radicals contribute to the aging process, as well
as to a number of health problems, including heart
disease and cancer. Antioxidants, such as CoQ10, can
neutralize free radicals and may reduce or even help
109
prevent some of the damage they cause. Research
has shown that CoQ10 may help with heart-related
conditions, because it can improve energy produc-
tion in cells, prevent blood-clot formation, and act
as an antioxidant. Its anti-aging effects have also
been noted on skin. Here are some ways CoQ10 has
been shown to impact positively on skin.
Young skin has ample amounts of CoQ10, and
therefore lots of energy, and energy is needed to
repair damage and make sure the skin cells are
healthy. CoQ10 has been shown to protect against
photo-aging, premature aging due to overexposing
the skin to the sun. CoQ10 may rejuvenate skin by
stimulating skin cell activity. Active skin cells get rid
of toxins easily and can make better use of nutri-
ents. When your skin ages, all of these processes
slow down, causing dull, sallow, and wrinkled skin.
CoQ10 counteracts this by stimulating collagen pro-
duction. As a reminder, collagen is the protein that
tends to decrease as we age, leading to wrinkles and
leathery skin. And as CoQ10 is a potent antioxidant,
it, importantly for your beauty, acts against oxida-
tive damage. This damage is done by, for example,
UV rays of the sun, pollutants, and stress. Damage
all leads to one thing: premature aging that shows
up on the skin. When metals oxidise, we call it rust.
When humans oxidise, we call it aging! Sometimes

110
too much oxidation can lead to disease, so we need
something to help prevent us from rusting. And
antioxidants do just that.
Food sources include fish and brown rice. Organ
meats, such as liver, heart and kidney, also contain
CoQ10, and it is readily available as a supplement.
Elements Unique to Plants

Specific plant foods contain powerful substances
that can be very healing to your skin. Like antioxi-
dants, these chemicals boost the immune system and
help slow the aging process from the inside out. In
time, science will discover more and more about
the magic of Mother Nature and thousands more
of these unique compounds will be found. Here are
two with particularly powerful properties.
FLAVONOIDS
Flavonoids are found in abundance in a wide

range of fruits and vegetables, including apples,
cranberries, tomatoes, celery, kale, parsley, as well
as in green and black tea. They help cool inflam-
mation, slow and even cease oxidation, and thereby
help protect your skin from aging and wrinkling.
Flavonoids have also been shown to support the
immune system, suppress the growth of tumours,
111
and prevent blood clots even more reasons to
amp up the plant content of your diet.
INDOLES
These amazing phytochemical substances are

found in cruciferous vegetables such as broccoli,
cauliflower, kale, Brussels sprouts, and cabbage.
They behave like antioxidants, reduce inflammation,
and have been shown to support healthy oestrogen
metabolism (something you will see in the Beautiful
Sex Hormones chapter), which is crucial for health
and beauty, and to reduce the risk of developing
reproductive cancers.
Nutrients: A Summary
You can see from the explanations above that all
nutrients are essential to your inner health and outer
beauty, and even if only one is deficient in the diet,
there are both visible and silent consequences. I
cannot encourage you enough to obtain as many
nutrients as possible from your food, and when your
diet is mostly real food and high in plants you have
the opportunity to maximize every mouthful. Make
this what you do. However, the nutrient density of
the food you eat is dependent on the quality of the

112
soil in which it is grown, and as a consumer you
arent always, if ever, aware of where your food has
come from, let alone the quality of soil that contrib-
uted to its growth. Supplements do not make up for
a poor-quality diet, as there are compounds present
in whole foods that are unique in their ability to sup-
port your health. Yet the world we live in is differ-
ent to the one our grandparents inhabited. More is
demanded of many peoples biochemistry, including
from constantly elevated stress hormones due to the
pace of life as well as from technology. Plus we are
exposed to more pollutants from sources such as
the number of cars on the road to the pesticides on
conventionally grown foods that didnt even exist
100 years ago requiring more detoxification than
ever before. Nutritional supplements can therefore
play a highly beneficial role in supporting optimal
inner health and outer shine.
113
The parts of your body that frustrate or sadden you
are simply messengers asking you to eat, drink,
move, think, believe or perceive in a new way. See
them as the gift that they are.
Dr Libby

114
Chapter 3
Beautiful Hydration:
the wonder of water
W
ater is the basis of all life, and that includes
your body. The muscles that move your
body are 75 per cent water. Your blood,
responsible for transporting nutrients throughout
your body, is 82 per cent water. Your lungs, that take
oxygen from the air, are 90 per cent water, while
your brain is 76 per cent water. Even your bones are
25 per cent water!
Most people are aware of the critical importance
of great hydration for their health, and of course for
their skin in particular. But few people truly under-
stand what beautiful hydration is and how to ensure
it. Scientists believe that when we are born we are
BEAUTIFUL HYDRATION:
115
about 75 per cent water, but by the time we are 30
most adults total body water content has dropped
to around 5760 per cent. I will use 70 per cent as an
average to make this discussion simple. Think about
this concept: 70 per cent of your physical body is
water. Wow. No wonder the impact of dehydration
is significant on our inner health and outer sparkle.
Our health is truly dependent on the quality and
quantity of the water we drink. Unintentional chronic
dehydration can contribute to pain and inflamma-
tion in the body, and it can even be involved in the
development of many degenerative diseases. Help-
ing your body prevent such ills by ensuring great-
quality water intake on a regular basis is a crucial
step with any health and/or beauty focus.
Here is an article I wrote for a magazine in New
Zealand, which is useful to include here.
The Wonder of Water: The Key to

Happy, Healthy Cells
When it comes to water, most people
believe they need to drink more than they
currently do, and, without a conscious
effort, this never seems to happen. The
wonders of water are well documented,
ranging from fostering glowing, clear skin
and eyes to the prevention of kidney stones.
Yet, as with most nutritional information,

116
there is conflicting information out there,
which makes it difficult for individuals to
truly know how much is enough.
The Science
Without water, a human will usually
only live for a mere three days. So essen-
tial is this liquid to our survival that we
need it more than food. Science currently
tells us that we need 33 millilitres (mL) of
water for each kilogram (kg) of our body
weight. A 70kg person, therefore, requires
2310mL (2.31 litres) a day. We do, however,
tend to forget that many plant foods have
a high water content, and this contributes
to our overall daily water consumption.
Herbal teas and soups also add up. Foods
and drinks containing caffeine and alco-
hol, however, draw water out of our body,
so the larger their presence in our diet, the
greater our fluid requirements.
Fruits and vegetables are almost
always over 70 per cent water, so the more
of these we eat, the less we need to con-
sume as fluid. Naturally, perspiration and
increased breathing rates generated by
exercise increase our need for water, but
the specific amounts necessary are diffi-
cult to determine and will be highly indi-
vidual. Trust your thirst when it comes to
this. Thirst is Natures way of letting you
know you need to drink!
117
Thirst and Hydration
Some people rarely feel thirsty, while for
others their thirst never seems quenched.
Some people resist increasing their fluid
intake as they tire of frequently running
to the loo. Yet, for others, increasing their
fluid intake makes them feel swollen and
uncomfortable. With all of these different
scenarios, it is not surprising that there is
so much conflicting information out there.
So whats behind these differences and
what can you do about it?
Just because you drink water, or even
enough water for adequate hydration,
does not necessarily mean that the cells
of your body are hydrated. Ideally, every
cell of your body looks like a grape; this is
the case when your cells are hydrated. A
dehydrated state means your cells appear
more like sultanas, and this can be the
result of inadequate water intake, a lack of
minerals, or poor adrenal gland function,
often due to chronic stress, physical and/
or emotional trauma, or excess caffeine or
alcohol.
To absorb the water you drink into
your cells, you need calcium, magnesium,
sodium, potassium, and chloride. Some of
these minerals make their home inside
the cell, while others reside outside the
cell wall. These minerals all talk to each
other, and if one has an excessively high

118
level or, alternatively, if one of those min-
erals is lacking, it can be difficult for water
to enter the cell. Physically, when water
stays outside the cell, it manifests as a
feeling of fluid retention, which, for some
people, is so noticeable that clothing will
cut into them as the day progresses. You
can change this by improving the mineral
balance of your diet and taking care of
your liver.
One of the best ways to improve your
mineral intake and balance is to base
your diet on what I have come to call low
Human Intervention (HI) food. Most plant
foods get their minerals from the soil in
which they are grown, so foods that come
from organic, biodynamic, or permac-
ultured soils tend to be superior in their
mineral profile. Green leafy vegies have
a broad mineral profile that includes cal-
cium, magnesium, and potassium. Nuts
and seeds also pack a powerful mineral
punch and make a great snack or addition
to any meal.
Minerals
People with low blood pressure often
feel better with a slightly reduced fluid
intake, as excess water dilutes their blood
levels of minerals. Increasing your intake
of all of the minerals above can, however,
make a significant difference in that low
blood pressure feeling.
119
Your body uses minerals to, among
other things, create electrolytes. Often
described as the sparks of life, electro-
lytes carry electrical currents through the
body, sending instructions to cells in all
body systems. Electrolytes are also neces-
sary for enzyme production. Enzymes are
responsible the biochemical processes
that drive the function of the body, as well
as for digesting food, absorbing nutrients,
and they impact both muscle function and
hormone production as well. Poor mineral
intake and/or balance as well as dehydra-
tion, therefore, affect all body systems and
functions.
Amp Up Your Mineral Intake

A healthy and balanced way to
increase the amount of minerals in your
diet is to amp up the amount of plant
foods you currently consume, the green-
coloured ones in particular. Add them
wherever you can, and do your best
to base your evening meal on greens,
rather than them being a token effort on
the side of the plate. You can also include
Celtic sea salt or Himalayan pink salt.
They typically contain 84 minerals that
can help your body better absorb water
into the cells. Adding good-quality salt to
your food can be of particular importance
if you eat limited or no processed foods,

120
particularly if you suffer with digestive
system problems.
Juicing or blending fruits and vege-
tables is also a great way to increase the
fluid and mineral content of your diet and
ensure that water is absorbed into your
cells. If fluid retention is an ongoing chal-
lenge for you, try juicing celery, cucumber,
mint, and a small amount of pineapple
daily for a week. Supplementing with a
green drink supplement such as barley
grass can also be beneficial.
Another way to gently increase the
mineral content of your diet is to choose
water with a pH greater than eight. The
pH level of water is displayed on the
side of the bottle. The higher the pH, the
higher the mineral content. New Zealand
is incredibly fortunate with the wonder-
ful range of alkaline water on offer that is
sourced here, so if you buy water, choose
those with a higher pH. For optimal diges-
tion, remember to drink water between
meals, rather than with meals, as water
can dilute the power of your stomach acid
necessary for the optimal digestion of your
food.
Set up rituals in your day to flag your
memory that it is time to drink. Start your
day with a glass of warm water with lemon
juice, for example. Make drinking enough
natural water a habit in your life. It wont
121
take long for you to feel the benefits. Water
is a simple and wonderful investment in
your long-term health.
~~~~~~~~~~~~~~~~~~~~~~~
SUPPORT YOUR KIDNEYS, SUPPORT YOUR SKIN
The primary job of the kidneys is to remove the

waste products of protein metabolism from the
blood. These include nitrogen, uric acid (urea), and
ammonia. The kidneys also remove many other sub-
stances from the blood that could become problem-
atic if left to accumulate, including excess hormones,
food additives, vitamins, minerals, and drugs. They
also regulate the electrolyte balance of the body,
which involves the minerals needed for healthy
nerve function. These include calcium, magnesium,
phosphate, sodium, potassium, and chloride. The
kidneys also help regulate healthy blood pressure.
As you now understand, the kidneys regulate the
amount of water in the body, and your urine is your
blood having been filtered by the kidneys. Water
plays an enormous role in keeping the moisture con-
tent of our skin at a lovely high level. Consuming
adequate water also helps to promote healthy elimi-
nation, and it reduces the likelihood of constipation,

122
as one of the primary functions of the large intestine
is to absorb water from digested food. When water
consumption is low, stools tend to become dry,
hard, and more difficult to pass, and the longer this
waste remains inside the body, the more waste will
be reabsorbed back into the bloodstream, through
which it soon finds its way to the skin. The impor-
tance of great elimination and detoxification are dis-
cussed in detail in later chapters.
It is obvious then, that if we are to have beauti-
ful, well-hydrated skin, we must take good care of
our kidneys. Heres how to support their optimal
function:
9 Drink adequate amounts of pure water each
day. Keep a large glass at your desk to ensure
you stay hydrated over the day. Let your
body guide you on how much water it needs
by noticing your response to the water you
drink. As you drink, observe if your thirst
becomes awakened and your body actually
seems to draw in the water. This is your
body letting you know that it needs more
water. Sometimes I start drinking and want
another glass immediately. At other times, I
am satisfied with one glass or a few sips. Give
your body all the water it needs throughout
123
the day to ensure that the elimination of
waste via the urine is well supported. It is
also important to minimize, or omit, your
consumption of soft drinks and alcohol. If
you have any type of skin condition, this
is even more critical, and is particularly
important for children and teenagers.
9 Sleep well! You will notice that when you are

exhausted, not only does everything feel more
difficult, but your skin is also less radiant
and more prone to breakouts, blemishes, and
rashes. Rest and sleep strengthen the kidneys.
Seven to nine hours of restorative sleep per
night allows the kidneys to adequately cleanse
the blood, eliminating waste products in
the morning urine that would otherwise be
shunted to the skin for excretion. Do all you
can to establish a consistent rhythm between
your sleeping and waking hours, particularly
if youd like more vitality. Consider taking a
short nap on the weekends, especially when
you are going through times of stress, which
for many people these days is every week!
9 Take part in regular restorative movement

such as tai chi, qigong, yoga, and/or

124
restorative yoga. These practices not only
have specific poses or movements to support
healthy kidney function, but the diaphragmatic
breathing they foster is a powerful tool to
decrease stress hormone production, explained
in detail later in this book.
125
Integrity reveals beauty.
Thomas Leonard

126
Chapter 4
Beautiful Hormones:
their role in and impact on your
shine
W
hen it comes to radiant beauty, the bio-
chemistry of the endocrine system is a
key influencer on how you look, feel, and
experience life. Here is a little bit of science made
simple to help you on your way through this chap-
ter. This knowledge, combined with the juicy bits
that come later, will lead you to the aha moments
that have the potential to transform your life, and
deeply enhance your shine.
BEAUTIFUL HORMONES:
127
THE ENDOCRINE GLANDS: THE HORMONE
SECRETORS
The endocrine system is made up of numerous

glands that secrete hormones, including the pitu-
itary, thyroid, parathyroids, and adrenals, as well
as those involved in reproduction the ovaries in
women and the testes in men, although these are
technically not endocrine glands exclusively. For the
purpose of explaining the role of the endocrine sys-
tem in beauty, though, the ovaries are included here,
since they play a vital role in how we feel and func-
tion on a daily basis.
Around the age of 12, as they enter puberty, boys
and girls start to develop striking differences in phys-
ical appearance and behaviour. Perhaps no other
period in life so clearly demonstrates the impact
of both the nervous system and the endocrine sys-
tem in directing development and regulating body
functions. Changes in the brain and pituitary gland
markedly increase the synthesis of new messenger
molecules, the sex hormones, from the gonads. In
girls, fatty tissue starts to accumulate in the breasts
and on the hips. At the same time or a little later, in
boys protein synthesis increases, muscle mass builds,
and the longer, larger vocal cords start producing a
lower-pitched voice. These changes provide just a

128
few examples of the powerful influence of the secre-
tions from endocrine glands.
COORDINATION OF THE NERVOUS SYSTEM AND

THE ENDOCRINE SYSTEM
The nervous system and the endocrine system

work together to coordinate the functions of all of
the bodys systems. The nervous system controls
homeostasis the point where all things are in bal-
ance through nerve impulses, while the endocrine
system releases its messenger molecules called
hormones into the bloodstream. The circulating
blood then delivers hormones to virtually all cells
throughout the body. The nervous and endocrine
systems are coordinated as an interlocking super-
system, referred to as the neuroendocrine system.
Certain parts of the nervous system stimulate or
inhibit the release of hormones from the glands of
the endocrine system. Hormones may then, in turn,
promote or inhibit the generation of nerve impulses.
Also, several molecules act as hormones in some
locations and as neurotransmitters in others.
The nervous system causes muscles to contract
and glands to secrete more or less of their prod-
ucts. The endocrine system alters metabolic activi-
ties, regulates growth and development, and guides
reproductive processes. It therefore not only helps
BEAUTIFUL HORMONES:
129
regulate the activity of things like smooth and car-
diac muscle and some glands, it significantly affects
virtually all other tissues in the body as well.
Nerve impulses tend to produce their effects
within milliseconds. While some hormones can act
within seconds, others can take up to several hours
or more to bring about their responses. Also, the
effects of stimulating the nervous system are gen-
erally brief compared with those of the endocrine
system.
So with that out of the way, lets get into the
details of how the biochemistry of your endocrine
system affects you; how you feel, look, and function
every day.
Housed inside a part of your brain, the pituitary
gland is the master gland, or switch, of the endo-
crine system. Technically, the hypothalamus, an
organ with some endocrine tissue within it, influ-
ences the function of the pituitary; however, for
ease of explanation and to keep the Beauty from
the Inside Out message concise, the hypothalamus
wont be explored in detail. It is briefly discussed in
the Beautiful Thyroid and Beautiful Pituitary chap-
ters within this Beautiful Hormones section.
The pituitary gland sends the signals out to your
other endocrine system glands, alerting them to the
hormones they need to make. Likewise, the thyroid

130
talks to the ovaries. The adrenals and the ovaries
also have a relationship, and on and on the chat-
ter inside you goes. Thats what hormones do: they
talk, they send messages, and each of those messages
communicates information to the different cells, tis-
sues, and organs inside your body. Nothing, and I
mean nothing, works alone. Everything is influenced
by something else.
So the importance of the coming sections
about the adrenal glands and the stress hormones
they make, the ovaries and the sex hormones they
produce, the thyroid gland and the temperature-con-
trolling, metabolism-influencing hormones it makes,
as well as the master of them all, the pituitary is
enormous. They will open your mind and your heart
to a whole new way to view your health, body, and
beauty, as well as provide you with insights and sup-
port to make the changes you feel inspired to make.
Hormones, here we come!
BEAUTIFUL HORMONES:
131
People often say that beauty is in the eye of the
beholder, and I say that the most liberating thing
about beauty is realizing that you are the beholder.
Salma Hayek

132
Chapter 4
Part 1
Not-So-Beautiful Stress
Hormones:
the critical role of calm in your
beauty
W
hen it comes to substances inside your
body that can take away your shine, stress
hormones, when produced consistently
and over extended periods, can have a pronounced
and visible impact. Stress hormones themselves can
interfere with your sparkle, and they have a signifi-
cant impact on whether your sex hormones are bal-
anced or not, which, as you will see from the next
NOT-SO-BEAUTIFUL STRESS HORMONES:

133
section, is critical to everything from your skin to
your shine, your menstruation to your mood.
When I first started to work with people on their
health, consultations were comparatively calm.
Fifteen years ago, women would arrive mostly on
time, relatively unhurried, and if they had a cell
phone they turned it off. Now, often they rush in,
their energy exuding impatience and urgency until
at least 15 minutes into the consultation, their cell
phones ring and ping with calls and emails, and, if
I could make a sound that described them, it would
be a high-pitched whizzing whir. Yes, I am general-
izing, and of course some women put their phones
on silent for our session. However, I am describing a
general trend to make a point. Women are stretched
and stressed and time-poor like never before. Of
course we can argue that there has always been
stress, but it has never before come in the constant,
urgent avalanche that has become the norm for so
many women in the Western world.
THE THREE PARTS OF THE BRAIN
Central to our response to stress is what is known

as the fight-or-flight response: when faced with a
perceived threat to our safety, we either stand our
ground and meet the threat head-on, or we flee to
safety. Our bodys and in particular our hormones

134
response to perceived stress is influenced by the
three integrated parts of the human brain. So we will
briefly look at these before moving on to stress in
action.
The first part is the brain stem, or reptile
brain. This is the survival brain. It controls the func-
tions responsible for our survival, as an individual
and as a species such things as hunger, thirst,
heartbeat, breathing, digestion, immunity, and sex
drive. It is the basic, primal part of us that is in all
animals; give me food, give me shelter, let me repro-
duce! This part of the brain also initiates the fight-
or-flight stress response.
Our second part is the limbic system, or mam-
mal brain. All mammals have it, and it is composed
of the amygdala, hippocampus, and thalamus. This
is our emotional brain. It controls all of the func-
tions related to emotional aspects of survival, such
as memory, behaviour, pleasure and pain responses,
and our experience of all emotions. It maintains the
fight-or-flight stress response.
The third part is the cerebral cortex, or human
brain. Humans and some other mammals, such as
apes, dolphins, and whales, have this brain, and it
is our thinking brain. It controls such things as deci-
sion-making, attention, awareness, language, judg-
ment, reading, and writing. It is the centre of higher

135
thought and it is impaired by the fight-or-flight stress
response.
These comprise the mental processes that feed
into our physiological response to life. Now we will
explore these physiological mechanisms in more
detail, but later in the chapter we will return to the
mental and physical partnership when we look at
coping mechanisms.
THE ADRENAL GLANDS
Lets look at what we ask of our body from an

adrenal and stress hormone perspective when we
live a high-stress, high-paced lifestyle. For those of
you who have read Accidentally Overweight and
Rushing Womans Syndrome, some of this informa-
tion was covered there, but this section has been
expanded and is essential reading at this stage in
the Beauty from the Inside Out journey. My goal is
to help you appreciate the powerful role that your
adrenal glands play in your health, body shape and
size, your vitality, your skin, hair, and nails, as well
as how they contribute to your sense of coping and
calm.
Your adrenal glands are two very precious, wal-
nut-sized glands that sit just on top of your kidneys.
They may be small, but the power they pack when
they are working optimally is an energetic, vitality-

136
inducing, health gift to us all. The adrenal glands
produce many hormones, two of which are your
stress hormones, namely adrenalin (epinephrine)
and cortisol.
ADRENALIN, SUGAR CRAVINGS AND YOUR SHINE
Adrenalin is your short-term, acute stress hor-

mone. It is the one that is produced when you get
a fright. If someone suddenly runs into the room
and startles you, the feeling that follows is caused
by adrenalin. Adrenalin is designed to get you out
of danger and get you out of danger fast. His-
torically, humans made adrenalin when their lives
were threatened. The response, fuelled by adrenalin,
was typically physical. If a tiger suddenly jumped
out of the jungle, or perhaps a member of another
tribe started chasing you with a spear, the body made
adrenalin, promoting the fight-or-flight response.
When activated, the typically excellent blood sup-
ply to your digestive system is diverted away from
your digestive system to your periphery, to your
arms and your legs. This is necessary because you
need a powerful blood supply to your arms and legs
to get you out of danger. You also need fuel to help
you escape, and the most readily available, fastest-
burning fuel inside the body is glucose, often referred
to as sugar, a carbohydrate. Your liver and muscles

137
store glucose in the form of glycogen, and adren-
alin communicates to your liver and muscles when
energy is required. They then convert glycogen back
into glucose and dump this glucose into your blood.
Your blood sugar subsequently shoots up, ready to
fuel your self-defence or your escape. And you feel
amped up.
This cascade of events and the biochemical
changes that result allows you to escape from
danger in a very active way. Regardless of the out-
come, regardless of whether you win that challenge
or not (you escape, die, or win the fight), this stress,
the threat to your life, and the need for adrenalin
is over quickly. The trouble is that for many of us
in the modern world, it is more often psychologi-
cal stress that drives us to make adrenalin, and for
many women today that stress is never switched off.
Although our life may not literally be threatened,
this hormone still communicates to every cell of our
body that our life is indeed at risk. Adrenalin makes
your heart race, your thoughts race, and gives you a
jittery feeling that can make it difficult to feel calm
and centred, despite your best efforts.
Psychological stress can come in many forms. It
may be that you return from a week away from work
to find 700 new emails in your in-box, and you won-
der when on Earth you are going to find the time to

138
deal with those. It may be that your landline rings
and, while you take that call, your mobile rings, and
you feel that you can barely finish one conversation
before demands come in to start another one. If you
are sitting in front of your computer while all of this
is going on, and a few emails arrive in your in-box
while you juggle the incoming demands and noise,
adrenalin tends to climb higher. Or perhaps you set
your alarm for the morning, you press the snooze
button you keep pressing snooze and sud-
denly you sit bolt upright in bed and realize you are
running late. Maybe you still have clothes to iron,
lunches to prepare, little people to deliver to school,
and, because you are leaving later than usual, you
get stuck in traffic. Meanwhile, your mobile phone
starts ringing with people at the office wondering
where you are as you are supposed to be in a meet-
ing, but you are stuck in the middle of rush-hour
traffic, and your brain has gone into overdrive with
the enormity of your morning. And you have only
been up for an hour!
When you finally burst through the doors at
work, all you can think about is how much you
want a coffee. So all morning you have been mak-
ing adrenalin, and now you are going to make even
more adrenalin, as caffeine promotes its production.
All you actually want from the coffee at this point

139
in your day is a little breathing space, a moment in
time just for you. The reasons we crave a hot drink
vary, but without realizing it, it is sometimes just
to catch our breath. In those coffee-break moments,
it is as if there is a bubble around us, and we are
silently communicating, Dont you dare come near
me for the next three minutes! I have had countless
women tell me that coffee is the only peace they get
in their day, which, if you look at the reality of it,
is not true, as physically coffee is actually adding
to the demand on the adrenal glands, pushing them
to produce adrenalin to get you out of danger that
doesnt actually exist.
There is one important difference between the
past and the modern-day. The biochemical changes
generated by adrenalin, such as sugar being dumped
into your blood to get you out of danger, serve a
useful purpose when you are physically fighting or
fleeing, but if you are sitting at your desk and sugar
is dumped into your blood, you make insulin to deal
with the elevation in blood sugar. And insulin is one
of our primary fat storage hormones. Not only that,
but it sets your blood sugar up to crash at a later
stage, creating a fatigued state that makes you feel
like only more caffeine or high-sugar food can fix it.
You can already see how adrenalin might make you

140
go for foods or drinks that you know dont serve
your well-being.
HOW COFFEE AMPS YOU UP AND CAN IMPACT

ON YOUR SHINE
Over 90 per cent of adults in the Western world

consume caffeine daily. More than 50 per cent of
Americans consume 13 or more caffeinated drinks
per week. In Australia and New Zealand, studies
suggest that caffeine consumption has more than
tripled since the 1960s and, although levels may not
be on par with rates of consumption in the United
States, they are rapidly rising, not only due to an
increase in coffee consumption but also due to the
widespread use of caffeine as an ingredient in, for
example, energy drinks. In the United States, 70 per
cent of soft drinks contain caffeine. In a US study
conducted in 2011, 28 per cent of coffee drinkers
had their first cup within 15 minutes of waking
and 68 per cent within an hour of waking, while
57 per cent added sugar or sweetener to their brew.
The level of caffeine consumption for far too many
people is considered addictive by medical textbook
standards.
Heres what happens when you consume caffeine.
Caffeine sends a message to the pituitary gland in

141
your brain that it needs to send a message to the
adrenal glands to make stress hormones: adrenalin
and/or cortisol. When adrenalin is released, your
blood sugar elevates to provide you with more
energy (fuel); your blood pressure and pulse rate rise
to provide more oxygen to the muscles, which tense
in preparation for action. Reproductive functions
are down-regulated since they use a lot of energy
and are not necessary for your immediate survival,
given the impending threat. Plus, your body does
not believe it is safe to bring a baby into what it per-
ceives to be an unsafe world, as adrenalin tells your
body that your life is in danger and cortisol commu-
nicates that there is no more food left in the world!
Adrenalin production can be the result of real or
perceived stress, or simply the result of your caffeine
intake. Caffeine, via stress hormones, and coupled
with the signal to activate the fight-or-flight response,
fires you up. Once triggered, in this state you have
little hope of being calm, centred, and able to focus
on instructions being given to you; for example, by
your boss, a colleague, or a receptionist confirm-
ing an appointment with you. In addition, this bio-
chemical state puts all of its resources into saving
your life rather than into what are considered non-
vital processes, processes inside you that nourish
skin, hair, nails, and allow the reproductive system

142
to work optimally. Over time, the lack of resources,
such as nutrients, available to these so-called non-
vital processes has significant consequences inter-
nally and externally. First, your skin, hair and nails
wont receive the nutrients and other substances
they need to look their best. Secondly, because the
fuel that drives the fight-or-flight response is glu-
cose (sugar), you will crave sugar to constantly
refill your fuel tank and you wont utilize your fat
stores often or easily. Also, with additional glucose
in your blood, you will release insulin a fat stor-
age hormone and it will first convert unused glu-
cose from your blood into glycogen and store it in
your muscles; what is left over will be converted into
body fat.
Let me explain this with the story of a client Ill
call Susan.
Susans Story
This strikingly slim and physically
beautiful woman had an appointment to
see me. I did what I do with every client,
and asked her how I could help and what
she would like to get out of our session.
Susan apologized for what she thought
would sound vain and said that she had
gained three kilos (seven pounds) recently
and was seeing me because nothing in
her diet or activity level had changed and
could be attributed to the weight gain. She

143
was concerned that she may be perimeno-
pausal even though her periods had not
changed. Some of her friends had gained
weight during perimenopause, and she
was here because she was concerned that
those three kilos would become 10 before
she knew it, if she didnt get to the bottom
of why her body had changed. I admired
Susans attitude and her desire to under-
stand her body better.
We discussed many facets of her life,
emotional and physical, and when it came
time to talk about her food, her diet was
outstanding with regards to all of my
benchmarks for eating a diet based on
fresh foods. People like me have numer-
ous strategies that we can apply to assist
someone on their quest for body fat loss;
from a food perspective, this lady was
already living by most of the tricks of my
trade. When it came time to talk about
her liquid intake, she informed me that
she had one glass of red wine four times
per week and that she had done this with
her husband for years. And then I asked if
she drank coffee. Susans eyes lit up. She
replied that, yes, she loved it, but acknowl-
edged, on reflection, that her caffeine
intake was something that had changed.
She had always had a coffee before break-
fast every day for most of her adult life, and
that was the only caffeine she consumed all
day. But for the past three to four months,

144
she had begun to have up to four coffees
per day, but she didnt know why. She just
had. When my eyes lit up back at her, she
quickly justified her intake by saying, But
they are all black coffees, so there are no
calories in them. She drank them all at
her desk, she never exercised, and I could
see that she had very little muscle mass.
Susan herself observed that her fat had
gone on around her tummy.
Susan could see from the look on my
face where I was about to go and, before
I had even spoken, she said Please dont
take them from me. I wanted her to see
how emotionally attached she was to this
drink so I didnt interrupt her. Eventually,
I said that I believed it was the coffee that
had led to the change in her body, and she
cried. She literally cried. That was impos-
sible, she said, and she kept coming back
to the calorie reasoning. Basically, she had
a tantrum in my office. I gently tried to lead
her to the truth that actually its only a drink;
yet she behaved as though her four daily
coffees held the meaning of life for her. I
went on to explain the mechanism I have
outlined above involving caffeine, adren-
alin, elevated blood sugar, and subsequent
insulin production. I told her I wasnt even
asking her to give up caffeine entirely, but
rather go back to her one cup a day before
breakfast, a coffee prepared with love by
her husband, and see what happened.

145
Susan agreed to make this change
for four weeks, even though she couldnt
imagine anything being more powerful
than calories in fat creation and couldnt
see how this plan could possibly work. I
did nothing else for this woman. Not one
other change to her dietary intake, and
four weeks later she burst through my
door telling me she had lost four kilos
(nine pounds) in four weeks. She had only
gained three (seven pounds) in the first
place. As an aside, I have never weighed
a client, nor will I ever weigh a client, as I
believe you simply weigh your self-esteem
when you weigh yourself.
My theory was that Susans weight gain
was the result of stress hormone produc-
tion from the additional caffeine and the
cascade of effects this can have, including
increased insulin release rather than
the result of too many calories. Her sub-
sequent weight loss was, in my opinion,
extremely fast, but my point in sharing this
story is to demonstrate caffeines power to
signal what is, for some, fat storage, and
also its ability to create an almost crazed
emotional state, demonstrated by Susans
tantrum when we first. Decreasing her
coffee consumption seemed like an over-
whelming task for Susan, but she stuck
with it and reaped the benefits.
Such fast weight loss will not happen for every-
one, but the level of calm and well-being certainly

146
improves with less caffeine. Weight loss significantly
depends on the balance between your sympathetic
and your parasympathetic nervous systems, which I
discuss in detail in my book Rushing Womans Syn-
drome.
It is so important that you consider your caf-
feine habits and get honest with yourself about how
it affects you. Does it dull your appetite, and so
unconsciously you grab a coffee instead of eating?
This is especially true for many women at lunchtime.
Does it make your heart race, give you the shakes,
or loosen your bowels? Does it elevate your blood
pressure? Do you notice you want it more when you
are stressed and, if so, what story have you attached
to what coffee gives you? Do you have restless, poor-
quality sleep because of how much caffeine you con-
sume? Does it dull your complexion when you have
it daily? Or does it lift your mood or nourish your
soul with no ill effect whatsoever? My clients will
tell you that, when it is warranted, I ask them to give
up caffeine completely for a four-week trial period.
They are often shocked by how much more energy
they have without caffeine in their lives, not to men-
tion having less or no anxiety! You know yourself
better than anyone. Act on what you know is true
for you.

147
LIVING LIFE IN A HURRY
Think about all of these mechanisms. So many

women run on adrenalin these days. Moment to
moment, day to day, its like a light-switch has gone
on, and it hasnt entirely switched off for a really
long time. And it doesnt have to be traumatic stress
and/or shocking situations that drive this process in
us. It can simply be the pace at which we live our
lives; being contactable 24/7; constant exposure to
social media, unless we purposefully choose other-
wise; the juggling act that leads so many women I
meet to say that they want more balance in their
lives, that they cant cope like this anymore, and their
perception that their stress is dimming their light. I
wrote Rushing Womans Syndrome for women who
feel like this and to guide them out of the rush. Have
some fun and take the Rushing Womans Syndrome
test at: www.drlibby.com/bioresources because
resolving the rush can have a significant impact on
your health and beauty.
The human body is incredibly resilient and,
although we were not designed to withstand long-
term stress (due to the way we are designed, we are
healthier when it is short-lived), many bodies appear
to tolerate, but not necessarily thrive on, years and
years of living on adrenalin. Yet I have witnessed

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first-hand what the relentless production of this hor-
mone does to womens health, including its impact
on their fertility, premenstrual syndrome (PMS) and
the severity of it, their digestive systems, their skin,
their relationships, their happiness, and what I refer
to throughout this book as their shine. It is as if
the lights go out in their eyes. An additional chal-
lenge, however, is that once the body perceives that
the stress has become long-term, your dominant
stress hormone can begin to change.
CORTISOL FRIEND OR WORST NIGHTMARE?
Cortisol is your long-term stress hormone. His-

torically, the only long-term stress humans had,
had revolved around food being scarce. Long-term
stress came in the form of floods, famines, and wars.
During such times, a person didnt know where the
next meal was coming from. Today, in the West-
ern world, our long-term stresses tend to be based
more on financial situations, relationship concerns,
challenges with friendships, particularly for teenage
girls, and uncertainty or worries about your health
or body. I cant tell you how many times I have heard
women say they would do anything for a differ-
ent body part thinner thighs, less body hair, no
cellulite and for many women the part or parts
of themselves that they dislike intensely become a

149
silent fixation of worry in their minds. For so many
women, their first waking thoughts involve What
will I or wont I eat today? or How much exercise
can I get done today?
So many women rush through their days with a
pervasive not-good-enough or never-enough-time
monologue running through their head. Day after
day, this can easily lead to a chronic pattern of stress
response, hence increased cortisol output. In turn,
this can lead to a change in your metabolism, and
essentially your behaviour, because while you feel
like you cant keep up, your bodys perception is
that it has to do everything at a rapid pace. Unfortu-
nately, biochemically this all takes away from your
bodys ability to rest, restore, replenish, and revi-
talize the beauty bits, because your body thinks,
Why on Earth would I take care of her skin, hair,
and nails, when theres a famine going on? Your
bodys perception is that it is doing you a great big
favour by putting all of its resources toward saving
your life.
How Cortisol Works

It is important to understand how cortisol works,
as it can be your friend or one of your worst night-
mares. When made at optimum amounts, cortisol
does numerous wonderful things for your health. It is

150
one of the bodys primary anti-inflammatory media-
tors, meaning that wherever there is inflammation in
the body, cortisol, having been converted into cor-
tisone, dampens down the effect of that inflamma-
tion and stops your body from feeling stiff, rigid, or
in pain. Many people, for example, describe feeling
that they have suddenly aged as they come out of
difficult times, and often this is the result of subop-
timal cortisol levels during such periods. In the right
amount, cortisol is not only an anti-inflammatory, it
also buffers the effect of insulin, meaning that opti-
mum amounts help you continue to burn body fat
for energy while also maintaining stable (as opposed
to rapidly fluctuating) blood sugar levels.
Cortisol levels change over the day. The right
amount at the right time assists you with various
bodily functions throughout the course of the day.
Cortisol is designed to be high in the morning and,
for the purpose of this discussion, lets say that 25
units at around 6am is ideal. Cortisol is one of the
mechanisms that wake you up in the morning and
help you bounce out of bed full of energy and vital-
ity, rather than snooze an hour away. By midday,
optimum cortisol will sit at around 15 units and,
by 6pm, levels will ideally be at around four units.
By 10pm, optimum cortisol levels are around two
units, a level at which they are designed to stay until

151
around 2am, when they slowly and very steadily
begin to rise again.
The following graph illustrates this. So it is true
what your mother told you that one hour of sleep
before midnight is worth two after because cor-
tisol starts to rise around 2am and the waking-up
process gradually begins.
The optimal cortisol profile: Cortisol is nice and high in the

morning, and falls away again by the evening.
As a stress response continues, its effect on the

body begins to change. In the early stages of stress,

152
one of the first challenges cortisol presents is that the
evening level of the hormone starts to spike again
rather than continue to decrease. At this stage, you
still make optimum levels in the morning and are
able to bounce out of bed and get on with your day
with reasonable energy, but evening levels are creep-
ing up. This is one mechanism through which good
sleeping patterns can be interrupted. We all know
that sleep is a critical beauty foundation for so many
reasons, which is why it has a chapter all of its own.
When cortisol levels become elevated above
optimal, other changes in body chemistry begin to
unfold. It has been suggested that elevated cortisol is
the one common thread behind what we have come
to describe as metabolic syndrome; that is, elevated
blood pressure, elevated cholesterol, and insulin
resistance. This last condition is a warning sign that,
if nothing changes in the near future, type 2 dia-
betes is a likely consequence. If we remember that
we are completely geared for survival, and that ele-
vated cortisol tells every cell of our body that food
is scarce, another of its roles is to slow down your
metabolic rate. A slower metabolism leads you to
burn body fat for energy far more slowly than you
have in the past, as cortisol is designed to make sure
that you survive this perceived period of famine.

153
Cortisol is catabolic, meaning that it breaks
protein down into its building blocks, known as
amino acids. This catabolism is one of the mecha-
nisms through which cortisol slows your metabo-
lism. Your muscles are made from proteins, and cor-
tisol signals them to break down, as the bodys per-
ception is that fuel is needed. Additional amino acids
are also needed in the blood to help repair tissues,
even though you may be simply sitting on your bot-
tom in front of the television, with your financial or
relationship concerns milling around in your head!
The amino acids released as a result of the catabolic
signalling of cortisol can be converted, through a
process called gluconeogenesis, back into glucose
(sugar), which your body thinks may be useful to
assist you in your stress. Yet, if you are not active,
this increase in blood glucose will not be utilized, and
insulin will have to be secreted to return blood glu-
cose levels to normal by returning the glucose in the
blood to storage. Remember that glucose is stored as
glycogen in the muscles and the liver.
Over time, the catabolic signalling of cortisol itself
may have broken down some of your muscles, so now
there is less space for glucose storage. As a result,
some of the blood glucose returns to the remaining
muscles while the leftovers are converted into body

154
fat. Keeping the glucose level of the blood within the
normal, safe range is of more importance to your
body than whether you have wobbly bits around
your middle! Essentially, too much cortisol can make
you fat through dysregulated blood sugar metabo-
lism, not just fat metabolism itself. This is one of the
mechanisms through which cellulite can appear (we
will explore some others and what you can do about
it later), as where muscles once were, fat can now
be deposited. This is also the process through which
long-term stress can lead to type 2 diabetes.
Because excess cortisol is produced after the
stress in your life has been going on for a while, your
body not knowing any better thinks there is
no more food left in your world, and it instinctively
knows that it has a greater chance of survival if it
holds on to some extra body fat. In modern times,
when, for health reasons or vanity (or both), many
people understand the importance of not carrying
too much body fat, cortisol can provide a potential
challenge to someone who believes that eating less
is their only solution to body fat loss. Yet if you eat
less when excess cortisol is already telling your body
that there is no food left in the world, you will con-
firm that belief and your metabolism will be slowed
even further. Feeling like she is fighting an uphill

155
battle with her body can be an immense source of
stress for a woman, adding another layer of stress to
an already busy life.
Understanding the Cortisol Problem

If cortisol tells every cell of your body that food is
scarce, and your metabolism slows down as a result,
and you continue to eat and exercise in the same way
you always have, your clothes will slowly get tighter.
It doesnt matter how amazingly you eat; with cor-
tisol telling every cell in your body to store fat, it
is very difficult, if not impossible, to decrease body
fat until the cortisol issue is resolved. We must get
to the heart of the stress and either change the situ-
ation or change the perception. That doesnt mean
you give up on taking care of how you nourish your
body, though! It needs all of the nutrients it can get,
even more so when there is stress. Just remember
that focusing on the calorie equation how much
you eat versus how much you move wont solve a
waistline that is expanding due to elevated cortisol.
Cortisol has a distinct fat deposition pattern. If
cortisol is an issue for you, you typically lay it on
around your tummy and, once again, the reason
for fat placement here is governed by the bodys
quest for survival. If food suddenly did run out,

156
your major organs have easy access to fat that will
keep you alive. You also tend to lay fat down on
the back of the arms (you get bingo wings), and
you grow what I lovingly call a back veranda. So
what do most people do when they notice that their
clothes are getting tighter? They go on a diet, which
typically means eating less. Eating less, though, just
confirms to your body what it perceives to be true
that food is scarce and that slows down your
metabolism even further. But food is not scarce; it
is abundant for you. If you want a chocolate bar at
3am, you can get one.
Another challenge you face with elevated cortisol
is that, since your body thinks that food is scarce, any
time you see food it is very easy to over-eat. No mat-
ter how firmly you intend to eat only three crackers
when you get home from work, if that open packet
of crackers is in front of you, cortisol will scream at
every cell of your body: You are so lucky! Theres
food here eat it! And somehow, before you know
it, the whole box of crackers is gone. Dont get me
wrong: I am not saying that self-discipline and will-
power have no place. You could make a decision
right now that when it comes to what you put into
your body, from this point forward you are going
to raise your standards. You could do that right

157
now. My intention in explaining this is simply to
point out that humans have very ancient hormonal
mechanisms at work inside their bodies that believe
they know better than you when it comes to your
survival. Your body can be your biggest teacher if
you learn how to decipher its messages. Extra body
fat, congested skin, and/or whichever body part you
focus on and wish you could change, are sometimes
simply vehicles of communication, asking you to
explore your biochemistry and your beliefs that have
led to this situation.
SILENT STRESS
What about when the stress is silent? You might

not be a drama queen running around, arms flailing
all over the place, screeching Im so stressed, Im
so stressed! You may be a private person and keep
things mostly to yourself. You may be so private
with your fears and concerns, always presenting a
happy face to the world, that you dont even realize
that you are worried about things or recognize that
you may have been in a stressed state for a very long
time. You are like the boiling frog
There is a wonderful analogy I use to describe
how people have become oblivious to the stress and
pressure in their lives. It is about a frog, and, since

158
green tree frogs just happen to be one of my favourite
creatures on the planet, and one of my nicknames is
Frog, it appeals to me even more! If you put a frog
in cool water, it swims around very happily. If you
put a frog in boiling water, it immediately jumps out
to save itself. But if you put a frog in cool water and
slowly bring that water to the boil, the frog doesnt
notice and doesnt jump out.
I believe that most people in the Western world
would jump out of the pressure in their lives if they
were suddenly thrown into it. But we dont jump
out when it gradually increases over the years. We
dont tend to notice until a crisis hits the death of
someone we love or our own health crashes. Dont
let it take a health crisis to wake you up to the fact
that without your health you have nothing. If you
see in yourself the frog whose world has slowly been
on the boil, act now to change it. Begin to put in
place strategies to either change your situation or
your perception of your life, or both. This book will
cover many options open to you. Either way, the
changes you can foster in your biochemistry, your
emotional landscape, and as a result your overall
well-being, are potentially enormous.
Guilt and Cortisol

When you feel grateful for the life you have, it is

159
easy to feel guilty if you complain about anything.
A common internal phrase might be There are
so many people worse off than me. Such think-
ing immediately makes you feel guilty, and you
stop focusing on your source of stress. Trouble is,
although there are people worse off than you in this
world, the minute you feel guilty you change your
focus so that you dont ever get the opportunity
to truly identify what is bothering you, and more
importantly why.
Many women keep the peace to avoid stress. Yet
there is no peace when you have to keep the peace.
Heres a common example to help you see how
everyday life, because of the perceptions we bring
to it, can lead to cortisol, from an emotional source,
being a contributor to your health and beauty chal-
lenges.
Basic psychology teaches us that humans will do
more to avoid pain than they will ever do to experi-
ence pleasure. Some women I meet will do anything,
for example, to keep the peace and avoid conflict.
Inwardly, they become highly strung because they
are always walking on eggshells around others,
especially their intimate partner, doing all they can
to help prevent those around them from losing their
temper. If the man of the house has a tendency to

160
communicate with explosive, angry outbursts that
seem unpredictable, well hello silent stress hormone
production!
Some women avoid feeling emotional pain by
eating too much or making other poor food choices;
perhaps drinking bucket-loads of wine or chain-
smoking cigarettes. Some go shopping and rack up
credit card bills that will take months or years to pay.
Alternatively, some people might cope or explore
their pain by writing in a journal, going for a walk,
a run, or a swim. Others will pray, meditate, or tele-
phone a friend and chat to deal with emotional pain.
Some of the ways we cope with or explore what is
going on support our health. Some potentially harm
our health. And all of these activities may take place
with or without a conscious understanding of why.
I want to help you see why, so that you can change
your response, if it is hurting your health, especially
if the stress hormone production triggered by your
subconscious emotional responses is blocking you
from experiencing the shining light that you are.
WORRYING IS NO GOOD FOR YOUR HEALTH
As we now know, stress whether it is real or

perceived may promote the production of excess
cortisol. The ripple effect of a worry can slowly and

161
subtly change your metabolism to one of fat stor-
age, leave your headspace full of sadness, and cause
you to withdraw. For some, worry is at the heart of
why they no longer feel like they shine as they once
did. And what is driving this are the chemical signals
created by your body, which it believes will help you
based on the information it is receiving.
You think you want to lose weight more than any-
thing? You think you would do anything to be slim-
mer? You probably already have all of the healthy eat-
ing information you need to do this. So, whats stop-
ping you? Or what stops you once you have started?
On the flip side, maybe you eat too little, or binge and
then purge, or perhaps you just punish yourself men-
tally for everything you eat that you dont consider to
be healthy. Whatever the scenario, you know on
some level that the way you eat, or dont eat, is harm-
ing you, yet you dont make a change in this area of
your life. The example below is of over-eating, but if
under-eating applies to you, replace the over-eating
concepts with under-eating. The message is the same
either way: you dont know why you do what you do
when you know what you know.
Every day of my working life, I meet people
who eat too much. They know they do, but they
cant seem to stop. Sometimes it is nutritious food,

162
sometimes it is not, but, whatever the case, they know
they would be much better off if they ate less. Often
these people are seeing me because they want to lose
weight, and they are precious, intelligent people who
dont understand why they do what they do. These
people know what to eat and what not to eat to lose
weight, yet they dont do it, even though they truly
believe that they are desperate to lose weight.
There is a really big difference between eating
two squares of chocolate and eating the entire block,
between one biscuit (cookie) with a cup of tea in the
evening and a dozen. We all know that eating too
much makes us feel full and uncomfortable, but,
worse, it usually drives us to say very unkind things
to ourselves such as Im so useless, I have no will-
power, and leads us to go to bed feeling guilty and
sad and believing we will never be able to change.
The belief that things are permanent is destructive.
So what might be going on for someone who, even
with good intentions, just cant stop eating? Besides
elevated cortisol caused by long-term stress, there
may be other biochemical factors involved, such as
low progesterone, poor thyroid function, or blood
sugar that surges and plummets, as explored in later
chapters. There are also likely to be emotional fac-
tors and core beliefs that they probably arent even

163
aware of. Everyone has a different why. I want to
help you find yours so you can tend to it and let your
light grow.
ADRENAL FATIGUE
The next biochemical stage of stress that can

occur, especially if the stress has been prolonged,
may involve cortisol falling low, and I see more and
more of this in younger and younger women these
days. If you have had a high level of cortisol output
for many, many years, your adrenal glands may not
be able to stand the tension. They are not designed
to sustain this kind of output, and so they crash. In
general terms, you burn out. Your light fizzles. In
more recent times, this has become known as adre-
nal fatigue, because the major symptom is a deep,
unrelenting fatigue. Yet even with fatigue as the
major symptom, what I have observed over the past
decade is that not only are women beyond tired, at
the same time they can also be wired. And when
you are tired but wired, you desire deeply restor-
ative sleep more than ever, yet it rarely happens;
your adrenal hormone production is usually at the
heart of this. Remember that the pituitary gland
is the master switch, and, although treatment for
adrenal fatigue usually involves a range of strategies

164
that support the adrenals themselves, going one step
further and assisting the pituitary gland can also be
immensely powerful and highly beneficial to restor-
ing your health and vitality.
As you now understand, the adrenal hormone cor-
tisol is supposed to be high in the morning, helping
you to bounce out of bed. It plays a role in how vital
you feel and helps the body combat any inflamma-
tory processes that want to kick in. Stiffness is a key
symptom of adrenal fatigue. For those with chronic
stress, morning cortisol levels tend to be low; if 25
units is the ideal, with adrenal stress you may only
get to 10 units. It can be very difficult to get out of
bed with such low levels. By mid-afternoon it will be
at an all-time low, and you feel you need something
sweet, something containing caffeine, or a nap to get
you through your afternoon. (This can also be the
result of low blood sugar or poor thyroid function,
explored in a later section.) For an adrenally fatigued
person, cortisol is nice and low in the evenings, as it
is supposed to be. But, if you dont go to bed before
10pm, you will typically get a second wind, and it
will be much harder for you to fall asleep if you are
still up at midnight, partly due to the bodys natural
next adrenalin (not cortisol) surge that tends to hap-
pen between 10.30pm and 11.30pm. The following
graph illustrates this cortisol pattern.

165
A typical cortisol profile of an adrenally fatigued person:
Note, particularly, the low waking cortisol and low midday
reading.
When cortisol drops low, it is likely that prior

to this it was high (although not always) and body
fat may have increased during this time. But just
because cortisol is low does not necessarily mean
easy access to body fat burning, due to cortisols
relationship to insulin, as described earlier.
Additionally, the fatigue you feel with this bio-
chemical picture may make exercise the least
appealing thing on the planet to you. You actually
feel worse after cardiovascular exercise when you

166
are adrenally fatigued, whereas exercise typically
energizes. Frustration mounts because, like most
people in the Western world, you probably believe
that exercising and eating less are the only solutions
to weight loss, yet you cant bring yourself to do
either despite every good intention. You eat some-
thing sweet, or consume highly processed carbs in
desperate search of energy, or you eat too much, or
another month goes past without much movement
When you reflect on this, you feel guilty, you
might say mean things to yourself, and you may
silently lose hope. Your clothes keep getting tighter,
and this just adds to your stress. You can see how
this vicious cycle can be self-perpetuating.
Humans were never designed to sustain long-
term stress, and our individual bodies cope with it
in different ways. For some, adrenalin remains the
dominant stress hormone all of their lives, while
others may flip over into a more cortisol-dominant
stress response. If the stress response doesnt truly
switch off, there is the potential that the adrenals
will eventually crash, and cortisol output is no
longer optimum or elevated. It will be negligible.
At its extreme, this can become a condition called
Addisons disease. Yet if a persons cortisol level is
extremely low but still falls just inside the normal

167
range, they will be told that they are fine. They
may feel lousy, but all the tests they have always
come back normal. They feel anything but nor-
mal, and people who know and love them will often
comment that they are a shell of their former selves.
Cortisol can also be rather sinister in that it can
interfere with your steroid (sex) hormone metabo-
lism; your sleep patterns, via its interference with
melatonin; and also your mood, via serotonin all
elements we will look at as we continue.
HOW DO YOU APPROACH STRESS?
The Importance of Perceptions

Our perceptions play an enormous role in
whether we are stressed or not. Sometimes trauma
in the past takes a toll on your well-being: while
in your mind you have dealt with it or moved on,
your subconscious mind is still wrestling with it. Or
stress can be from comparatively minor things. It is
as if you have an itch that somehow gets scratched
by your beloved, your children, your boss, or by
random people. Our bodies go through everything
with us, and, despite our minds consciously mov-
ing on, sometimes our bodies seem stuck in the
past. The messages on these pages will allow you

168
to open yourself up to a new perspective on health,
food, movement, life, feeling, and your beliefs,
and thereby feel calm and safe, as well as help you
understand how each one affects your shine. There
are some wonderful methods through which you
can help shift your body and your emotions when
you feel like you have cognitively processed your
stress, yet it still remains a challenge, your weight
is still stuck, or you overreact to the undulations of
life, where once you were more easily able to laugh
at the calamity, the chaos, and the small stuff.
The Importance of Rest

You will see from both the Beautiful Sleep and
the Beautiful Solutions chapters later in the book
that at the heart of all of my strategies to support
you adrenally is the desire for you to rest and to
rest well, in a restorative and revitalizing way. Rest
must follow action for us to have optimal health,
excellent fat burning, the ability to remain calm,
and all those non-vital processes mentioned ear-
lier, such as our skin, hair, and nails getting all the
nourishment they need. And very few of us these
days truly rest or live a calm state, where productiv-
ity, patience, and kindness tend to easily flow.
In Rushing Womans Syndrome, I talk at length

169
about the nervous system. But, for now, all I need
you to understand is that there is a part of our ner-
vous system, the parasympathetic nervous system
(PNS), which is active when we truly rest. This is
also called the rest, digest, repair, reproduce (and
Ive added radiance) arm of our nervous system.
I also refer to it as the green zone. The challenge
is that it can be dominated by the opposite arm of
the nervous system, the sympathetic nervous system
(SNS), which I refer to as the red zone.
Appropriate activation of the PNS is essential
not only to our feeling centred, calm, and lovely,
but also to a tummy that isnt bloated after eating.
Food is not supposed to bloat us, yet a bloated stom-
ach is a major complaint of more than 70 per cent
of women in the Western world. Calm is vital to
optimal digestion. I have received countless emails
from women who have taken my advice to focus on
chewing well, on eating slowly, and on eating more
real food), who, after even three days, no longer
bloat. Imagine that. This happens because:
eating like this, instead of inhaling food,
slows down, or stops, stress hormone pro-
duction, allowing the blood supply to sup-
port the digestive system
chewing food well stimulates stomach acid

170
and digestive enzymes, enhancing digestion
the body knows how to digest real food.
The Importance of Diaphragmatic Breathing

Breathing is the only way we can consciously
affect our autonomic nervous system (ANS), the
part of the nervous system from where the red and
green zones stem. We cannot control our ANS with
our thoughts; we cannot instruct it what to do. How
we breathe is our only road in there. Every time I
write or say that out loud, I am reminded of just
how magical and miraculous the human body is.
The impact of diaphragmatic breathing on the
nervous system is one of the main reasons why it
is the cornerstone of all my adrenal support solu-
tions. If you take nothing else away from this book,
I would like to encourage you with every ounce of
my being to incorporate a ritual into your day that
allows you to focus on breathing well. It is not only
key to shifting our chemistry from fat storage to fat
burning and for cultivating calm, but it is also the
most crucial strategy for feeling like we shine. How
can the breath drive such powerful shifts in your
nervous system and your biochemistry?
The role of the ANS is to perceive the external
environment and, after processing the informa-

171
tion in the central nervous system, regulate the
function of your internal environment. The name
autonomic implies that it is independent of the
conscious mind. Think about a family of ducks
and their newborn ducklings. Just like ducklings,
the autonomic nervous system will always follow
the leader, and the breath is the only part of the
autonomic nervous system that can be controlled
consciously. Your breath leads. Your body follows.
Breathing dominates your autonomic nervous sys-
tem, and because we breathe 5000 to 30,000 times
a day or 200 million to 500 million times in a
lifetime it has the potential to influence us posi-
tively, or negatively, in many ways.
Nothing communicates to every cell of your
body that you are safe better than your breathing.
If you breathe in a shallow way, with short, sharp
inhalations and exhalations, then you are com-
municating that your life is in danger. Remember
the cascade of hormonal events that follow such
an alarm, and the role these hormones play, for
one thing, in switching fat burning on or off. How
you breathe is also a fast-track to the symptoms
of anxiety, and potentially panic attacks, regardless
of what led you to breathe in a shallow way in the
first place. Whether it was an event, a deadline, the

172
perception of pressure, the need to rush, or the
lifetime habit of your nervous system, the result is
the same. Long, slow breathing that moves your
diaphragm communicates the opposite message
to your body that you are very safe. Nothing
down-regulates the production of fat storage stress
hormones or the alarm signals within your body
more powerfully. No practice restores your vitality
like regularly breathing this way. And I dont say
that lightly.
Practise diaphragmatic breathing, making sure
your tummy moves in and out as you breathe, as
opposed to just your upper chest. You can begin
your breath by allowing the lower part of your
tummy to expand, and then imagine as the breath
slowly continues that the expansion of your tummy
has now extended into the area where you can feel
your ribcage meet. Keep the slow inhalation going
until your upper chest feels like it is pushing your
ribs out at the sides of your body. Then pause,
rather than hold your breath, and slowly allow the
exhalation to begin in the reverse order of the inha-
lation, with the top and side of the chest emptying
first, followed by the middle of your abdomen and
lastly your tummy. If that sounds or feels too tricky,
just move your tummy (abdomen) in and out with

173
each breath, allow it to expand on the inhale and
shrink back on the exhale.
Be kind and patient with yourself, as this takes
practice! You may feel like you are unable to get
parts of your body to engage at first, but in time
and with practice the parts of you that have become
disconnected will be thrilled to be back in touch.
At first, you will more than likely need to
schedule regular breathing time slots into your
day until it becomes your new way of breathing.
Make appointments with yourself to breathe. If it
is peaceful each morning while you boil the kettle
for the first time that day (to make your hot water
with lemon, of course), instead of racing around
and doing 80 jobs while the kettle boils, stand in
your kitchen and breathe. Link breathing well to a
daily routine, such as having a shower, or to a par-
ticular hour of the day so that it quickly becomes
a habit. Do it numerous times over the course of
your day. Book a meeting into your calendar each
afternoon at 3pm. If you work at a computer, have
it pop up on the screen that it is time for your meet-
ing with yourself to do 20 long, slow breaths. We
keep appointments with other people, so be sure
to keep the appointments you make with yourself.
Take part in movement that facilitates a focus on

174
the breath such as tai chi, qigong, yoga, particu-
larly restorative yoga, or walking quietly in Nature.
Pilates can also be useful, but I have found that it
is highly dependent on your attitude while you are
doing the session, and also to some degree on the
attitude of the instructor. For me personally, qigong
is how I choose to begin my day. It is not always
easy to make happen, but it is my habit now and
has been for years. I had a period of time where I
let this ritual go, and I soon learnt how crucial it is
to set up my day with a restoration-focused session.
Without it, my clarity, my sex hormone balance,
and my vitality are not what I know they can be.
So, please, schedule breathing-focused periods into
your day, and keep your appointments with your-
self. Breathing is the cornerstone of calm, and there-
fore of optimal health and beauty from the inside
out, and these practices allow us to still the stories
that for many women fill their minds and are part
of their source of stress.
The Importance of Laughter

Another free and powerful tool is laughter. If we
see life as tough, and full of hard work, pain, and
drudgery, it will be precisely that. Humans have the
ability to only see their perspective in the world,

175
rather than the world as it truly is. We see the world
through filters, even though we dont know they are
there. I am not denying that life can be tough at
times, or that being honest with ourselves if we do
feel down and out about life is not a good thing.
The problem comes when we see the world this way
and believe that it will never be any different. For
then it wont be.
Think about it. A belief in the permanence of
doom is dangerous for every hormonal signal in
your body. Do your absolute best to shift your
thinking to see life as an adventure, a journey, a gift
full of opportunity, and a process through which
you can contribute. Some of the greatest, most mov-
ing stories I have ever heard involved someone turn-
ing a horrific hardship into their greatest opportu-
nity. Keep this in mind. Keep in mind, too, that you
can choose to laugh at the calamity around you. I
remember clearly witnessing this when my dearest
friend had her third baby, and, with him not even
a day old, countless well-wishers chattering away,
a hospital staff member wanting to clear the food
tray away, and her deliciously spirited two-year-
old daughter not being too thrilled about this as
she wanted the remaining apple juice and all in

176
one small room my precious friend and her hus-
band just shrugged and grinned at each other and
laughed, internally clearly focused on the love in the
room, rather than on anything else. What you focus
on is what you feel.

177
The influence of a beautiful, helpful, hopeful
character is contagious. People radiate what is in
their minds and in their hearts.
Eleanor H. Porter

178
Chapter 4
Part 2
Beautiful Sex Hormones:
the role of their balance in your
beauty
A
nother system intimately involved in whether
we feel like we have got our sparkle on or
not, and in our capacity to feel calm, cope,
and be happy involves the various glands and tis-
sues that produce our sex hormones. In females, the
ovaries are the main source of sex hormone produc-
tion; however, both the adrenal glands and fat cells
make sex hormones, too. The body also contains tis-
sues that produce hormones themselves, but are not
sensitive to hormone levels in our body. The reason
BEAUTIFUL SEX HORMONES:

179
some tissues are hormone-sensitive and some are
not relates to the presence of receptors for a par-
ticular hormone being present on that tissue. Let me
explain.
HORMONES AND RECEPTORS: LIKE LOCKS AND

KEYS
Just because your body makes a certain hormone,

that doesnt mean you get the lovely or the not-so-
lovely effects of the hormone. For a hormone to
illicit its effects, it has to bind to a receptor. The best
way to imagine the way hormones interact with a
receptor site is like a lock and a key. When they con-
nect, you get the effects of the hormone. Breast tis-
sue, for example, is highly sensitive to oestrogen and
progesterone, the two main female sex hormones,
because the breasts contain receptors for both of
these hormones.
Sex hormones can be delicious substances that
give you energy and vitality, and yet they can also
wreak havoc on your life. When it comes to a sense
of calm, mental clarity, the ability to be patient and
not make mountains out of molehills, fat burning,
beautiful skin, as well as fertility, very few substances
in our body impact us more than our sex hormones.
The main sex hormones we will cover are oes-
trogen, progesterone, and testosterone, with a

180
particular focus on their role in body shape, size,
fat burning, inner peace, and outward sparkle; for
when sex hormones are out of balance, this alone
can leave you feeling all pent-up or utterly spent and
bedraggled.
OESTROGENS ROLE IN DULLING YOUR SHINE
Oestrogen is a feminine hormone (although men

naturally make it in small amounts), and it plays
numerous important roles in the human body,
including ones associated with reproduction, new
bone growth, and cardiovascular health. Challenges
with oestrogen occur, however, when there is too
much of it compared to other hormones, progester-
one in particular. Oestrogen can also pose a problem
if there is too much of one type of oestrogen com-
pared to other types of oestrogen.
The ovaries of menstruating females make oes-
trogen, and small amounts are produced by fat cells
and the adrenal glands. At menopause, ovarian pro-
duction of hormones ceases.
From a reproductive perspective, oestrogens role
in the female body is to lay down the lining of the
uterus, which it does between days 1 and 14 of a
typical 28-day reproductive cycle, with day 1 of the
cycle being the first day of menstruation. The oestro-
gen lays the lining of the uterus down over these first

181
14 days to prepare the female body for a conception
if it takes place. Oestrogen wants a menstruating
female to fall pregnant every single month of her life
whether that is on her agenda or not! Remember,
our bodies are completely geared for survival, and
perpetuation of the human species is an enormous
part of that survival process.
As a result of the biological imperative to conceive
each month, oestrogen ensures there is adequate
body fat, as most females do not immediately know
that they are pregnant. In the event that the woman
is a stick figure without much body fat, it is possible
that a brand-new foetus may not survive. To prevent
this, oestrogen signals fat to be laid down in typi-
cally female areas, giving women a pear-like shape
to better serve the childbirth process.
Oestrogen is the hormone that makes female
breasts bud at the first signs of puberty, it broadens
hips, and gives women their curves. It lays down fat
on a womans hips, bottom, and thighs, and is typi-
cally responsible for making the bottom half of a
female body broader than the top half. Oestrogen
also, unfortunately, promotes fluid retention when it
is in excess, and this alone can be very stressful for a
female. Her clothes dont fit her the way she would
like them to, and the last thing she wants when she
feels puffy and swollen is to be intimate, which

182
for some women can lead to challenges with their
significant other. This can add another layer of stress
to what may feel like an already overwhelming life.
Fluid Retention
I am convinced that many women feel fat when
really they are either bloated or retaining fluid. As I
said earlier, I never weigh clients and I dont encour-
age them to weigh themselves. I do this for many
reasons, but one is that as hormone levels fluctuate
over the month so can the amounts of fluid being
retained, until the hormones return to balance.
Besides, when you weigh yourself, remember that
all you are really weighing is your self-esteem. I have
met thousands of women who can gain three kilos
(six pounds) in a day to say that this messes with
their minds is an understatement. If you get on the
scales in the morning and weigh 70 kilograms (155
pounds), and by the evening you weigh 73 kilograms
(161 pounds), especially if you have eaten well and
exercised that day, and even if you havent eaten
well or exercised that day, it is easy to feel incredibly
disheartened and wonder how on Earth this could
possibly happen. Weight can feel like just another
thing to worry and panic about, which does little to
help with your glow.
Remember this: it is not physically possible to gain

183
three kilos (six pounds) of body fat in a single day.
The only possible cause is fluid retention. Yet, even
though the logical part of the female mind knows
this, seeing three extra kilos on the scales over the
course of just a day, or even a week, will make most
women, no matter how reasonable they are, feel fat,
anxious, impatient, frustrated, and generally lousy.
And are you more likely to make good food choices
when you feel this way? Are you likely to want to
be intimate with your partner when you feel fleshy
and puffy and as though there is not enough time in
your day, because you are eating well and exercis-
ing and still gaining weight? When you think that
this must mean you have to find the time to do even
more exercise, and you dont know where on Earth
that time is going to come from because you already
cant keep up and that was all thought in such a
hurry that by now you are gulping for air!
There can be numerous factors behind fluid
retention too many to go into here but, in a
nutshell, fluid retention can be driven by poor lym-
phatic flow, a congested liver from too many liver
loaders, mineral deficiencies and imbalances, and
poor progesterone production. From an energetic
medicine perspective, I also encourage you to think
about who or what you may be holding onto that
no longer benefits you. Perhaps it is a belief that no

184
longer serves you, and your body is simply trying to
wake you up to this and get you to change. So many
of us fear change whether we realize it or not.
Excess oestrogen can be another likely culprit
when it comes to fluid retention. It can also drive
headaches, including migraines, increase blood clot-
ting, decrease libido, interfere with thyroid hormone
production, and, due to its relationship with proges-
terone, lead us to feel like we have to do everything
with haste. So, big health and therefore beauty con-
sequences all because there is too much of one little
hormone.
POWERFUL PROGESTERONE
Progesterone plays a variety of roles in the

human body. From a reproductive perspective, its
job is to hold in place the lining of the uterus that
oestrogen lays down between days 1 and 14 of
your cycle. If your body detects that a conception
has taken place, the lining of the uterus needs to
be maintained and thickened, rather than shed. As
a result, progesterone levels begin to rise. If there
is no conception, the lining of the uterus is not
needed, and progesterone levels fall away, which
initiates menstruation. When health is optimal,
progesterone is the dominant sex hormone from
just after mid-cycle until menstruation.

185
Biologically, progesterone has numerous other
roles, all pivotal to the Beauty from the Inside Out
message. Progesterone is a powerful anti-anxiety
agent, an antidepressant, and a diuretic, and it is
essential if you are to access fat reserves to burn for
energy. Without the right amounts of progesterone,
you will always burn your sugar, which may lead
to your body having to break down your muscles
for energy rather than accessing and burning fat
stores; this, over time, slows your metabolic rate.
You may also have a tendency towards an anxious
or depressed mood and if you feel like you have
a blessed life and yet you still feel flat, add guilt
to that emotional cocktail and a degree of confu-
sion about what is really bothering you. You can
see how layer upon layer of physical and emotional
stress can form, which is a sure-fire way for women
to feel like their sparkle has diminished or even
been extinguished.
THE RELATIONSHIP BETWEEN STRESS AND SEX

HORMONES
The relationship between sex hormones and

stress hormones is fascinating and powerful, and
it is where an aspect of the physical, biochemical
approach of Beauty from the Inside Out is focused.
This is because 9 out of 10 women who see me for

186
consultations enjoy positive changes in their body
and their well-being when we address this.
Oestrogen is the dominant sex hormone between
day 1 and day 14 of the menstrual cycle. For the
first half of the menstrual cycle, a relatively small
amount of progesterone is made from the adrenal
glands. For the sake of this description, lets call the
amount two units. Remember, the reproductive role
of progesterone is to hold in place the lining of the
uterus, with the additional biological functions of it
being an anti-anxiety agent, an antidepressant, and
a diuretic. Optimal levels of progesterone are highly
linked to you getting your glow on, so you want to
support your bodys natural production (covered in
the Beautiful Solutions chapter).
However, as you now understand, your adrenal
glands are also where you make your stress hor-
mones, namely adrenalin and cortisol. Adrenalin
communicates to every cell of your body that your
life is being threatened, even though all you may
have done is had an argument with your beloved,
and he spoke to you inappropriately because he felt
like a failure at the time. Men usually dont behave
well when they subconsciously create a meaning
of failure from something thats happened, which
could come from a question you asked (without any
loaded meaning behind it), or because he looked his

187
bank balance earlier that day and it is not where he
needs it to be to feel safe. Women typically behave
in a way they, or those around them, dont enjoy
so much when they feel rejected, unloved, or unap-
preciated. This does not excuse poor behaviour,
but rather offers an explanation to promote under-
standing. My point is to highlight that both physical
(for example, caffeine) and emotional (for example,
a perception of pressure or creating a meaning of
rejection from an argument) processes can drive
adrenalin production and communicate that danger
is present.
As you now understand, when you are internally
rattled, cortisol communicates to every cell in your
body that there is no food left in the world, and as a
result it wants your body to break down muscle and
store fat. Even though food is abundant for you, and
your cortisol production is likely to be coming from
areas of your life about which you feel uncertain
such as relationships, finances, or even what others
might think of you your body thinks there must
be a flood, famine, or war, as historically these were
the only sources of long-term stress that humans
experienced.
Since your body links progesterone to fertility, if
your body perceives that your life is under threat
and that there is no food left in the world, the last

188
thing it wants is for you to conceive, so it thinks it
is doing you a great big favour by shutting down
the adrenal production of progesterone. Oestrogen
and cortisol, both signalling fat storage and ongoing
stress, remain, while you have lost the counterbal-
ancing hormone that keeps you calm and not anx-
ious, and helps burn fat and get rid of excess fluid.
Think about it.
I believe this situation alone is a modern-day,
monumental shift in female chemistry, and it can tor-
ment a womans emotional and physical well-being.
This shift plays an enormous role in whether you feel
like you sparkle or you drag yourself through each
day, and why you might feel a need to do everything
with urgency. A female can go from feeling happy,
healthy, balanced, and energized, with great clarity
of mind and an even mood, to having a foggy brain
and feeling either overly anxious about things she
cannot name, or utterly exhausted, as a result of this
shift to constant stress hormone production and the
subsequent low level (or absence) of progesterone.
Physically, she may feel puffy, heavy, bloated, and
full of fluid, with a sense that her clothes are getting
tighter by the minute (whether this is actually true
or not). And that is just the first half of the cycle!
A menstruating female ovulates around day 14 of
her cycle, and there are numerous hormonal changes

189
that occur to drive ovulation. Once the egg has been
released from the ovary, a crater remains on the sur-
face of the ovary where the egg popped out. This
crater is called the corpus luteum, and this is where
the bulk of a womans progesterone is generated.
Progesterone is designed to peak on day 21 of a
28-day cycle, at around 25 to 40 units. If concep-
tion takes place, progesterone levels need to climb
to continue to hold the lining of the uterus in place.
Once the placenta has formed by week 12 of gesta-
tion, progesterone levels climb to around 300 to 400
units. Pregnancy is the time when a woman has the
highest level of circulating progesterone, which is
why many women glow, especially from the second
trimester onwards. Once a woman has birthed the
placenta, however, her progesterone level plunges
from 350 to zero! It is fortunate that birth brings on
some other feel good hormones, such as oxytocin,
although they tend to be more short-lived.
Historically, babies were welcomed into extended
families and communities. Today, a more common
scenario (not the only scenario) is a hospital birth
followed by a new mother at home alone with her
newborn during the day while her partner must con-
tinue to work to pay the mortgage and other bills.
If there are challenges in their relationship, or chal-
lenges caused by the needs of other children, financial

190
stress, ill or aging parents, an ill newborn or simply
one who wont sleep, the new home environment
with baby can be highly stressful. Another common
stressful scenario is one where a new mother has
made what she thought would be a welcome tran-
sition (temporarily or permanently) from a corpo-
rate career to staying at home with her baby, but
is now second-guessing her decision. The guilt and
confusion around this scenario can be overwhelm-
ing. Such scenarios do not promote the restoration
of adrenal progesterone levels, as the body is so busy
making stress hormones that it is not safe for the
new mum to make the fertility-linked progesterone.
Remember, progesterone is one of the most power-
ful anti-anxiety and antidepressant substances the
body makes. On the other hand, if mum and baby
do have support, and the new mum doesnt feel she
is alone with her new precious bundle whether
this is simply due to the mothers beliefs, attitudes,
and perceptions, or her actual physical support from
other people then adrenal progesterone levels are
far more likely to be restored, and her chemistry is
all the better for it.
If conception does not take place during a men-
strual cycle, maintaining the lining of the uterus is
no longer necessary and progesterone levels fall,
allowing a female to bleed. However, something

191
that is common today is luteal phase insufficiency,
where ovarian progesterone production is poor and
the peak of 25 units in the second half of the cycle is
not reached. In this situation, progesterone may be
the dominant hormone from day 16 to day 18 of the
cycle, but it falls away too soon (it is supposed to be
dominant from just after mid-cycle until around day
27), and oestrogen becomes dominant leading into
the menstrual bleed.
This oestrogen dominance is the biochemical basis
of premenstrual syndrome (PMS), which causes grief
for the woman as well as for most people around
her! When PMS occurs, it can be because oestrogen
is dominant for all but two or three days of a 28-day
cycle, meaning that progesterone gets very little, if
any time to rule the roost, and a woman misses out
on all its delicious stress-busting and shine-inducing
qualities.
When Oestrogen is Dominant

Oestrogen dominance may or may not involve
low progesterone. You will see how this is possible
when we talk about the liver. For now, simply know
that the typical symptoms of low progesterone
include:
premenstrual migraine
PMS-like symptoms (as outlined below

192
under typical symptoms of oestrogen domi-
nance)
irregular or excessively heavy periods
anxiety and nervousness
feeling like you cant get your breath past
your heart.
The typical symptoms of oestrogen dominance
(which usually also involves low progesterone, but
not always) include:
irregular periods or excessive vaginal bleed-
ing
bloating/fluid retention
breast swelling and/or tenderness
decreased libido
mood swings, most often irritability, easy to
anger, and/or depression
weight gain, especially around the abdomen
and hips
cold hands and feet
headaches, particularly premenstrually
tendency to yellow-tinged skin.
And all of these symptoms can lead you to feel
lousy and like the lights have gone out in your eyes.
On top of the internal impacts, the toll hormonal

193
imbalances can take on your skin can have a sig-
nificant ripple effect in a womans life. When your
skin is not great, whatever your age, it can be the
source of immense frustration and stress. For count-
less women, balancing their sex hormones is key to
a beautiful complexion.
The various forms of oestrogen dominance
described above are the most common ones I see
in menstruating women. The significant excess of
oestrogen being made within the female body, com-
bined with increased oestrogen in our environment
(in food and chemicals, such as pesticides), appear
to be affecting our endocrine (hormonal) systems in
life-changing ways. The impact of this flows to the
outside of the body and may present to you as a
range of beauty challenges, from congested or pim-
ply skin to a lack of zest for life.
It is essential to discern whether a woman is
suffering from symptoms of oestrogen dominance
caused by excess oestrogen, or by significantly low
progesterone levels. For the latter it would mean that
adrenal and/or ovarian production of progesterone
is poor. This person may have optimal oestrogen lev-
els, yet they are challenged with their periods due to
low progesterone levels. The hormones that signal
ovulation to occur are made by the pituitary gland,
making optimal progesterone production reliant on

194
good communication between the pituitary and the
ovaries.
Another extremely common scenario is one of
oestrogen excess. This can be due to excessive envi-
ronmental exposures, including to plastics and/
or pesticides, and the use of oral contraceptives or
hormone replacement therapy. Another significant
basis for oestrogen excess is oestrogen recycling
as a result of poor oestrogen detoxification by the
liver. The liver actually decides whether to excrete
or recycle oestrogen, and since it prioritizes what it
needs to detoxify to keep you well and because the
body makes oestrogen itself, detoxifying oestrogen
is not as high a priority as, for example, the detox-
ification of alcohol. Hence, one reason why there
can be so much oestrogen being recycled. A woman
can have this months oestrogen circulating, as well
as last months, and even oestrogen from numerous
previous months. Even the best progesterone pro-
ducer cannot balance and keep up with so much
oestrogen.
An additional oestrogen-dominant hormonal pic-
ture is a combination of both the descriptions above
of poor progesterone production and recycled oes-
trogen. If we took better care of our liver, this would
be far less common in the Western world. As I love
to say, these things have become common, but they

195
are not normal. Women are not supposed to get
PMS. Your period is just supposed to arrive no
extreme mood swings, no pain, no skin outbreaks,
no premenstrual migraines just menstruation.
There are more free articles about sex hormones at:
BREAST HEALTH
The following is an article I wrote for Breast Can-

cer Awareness Month. The brief I was given was to
write about what makes breasts healthy. Some of it
repeats information I have included earlier, but I have
left it here in totality to remind you of how vitally
important these factors are and because breast
cancer is tragically the leading cancer killer among
women between the ages of 20 and 59 in high-income
countries, the same population affected by PMS.
Healthy Breasts
When it comes to breast health, there
is so much we now understand that con-
tributes to the creation and maintenance
of healthy breast tissue. Empowering
women to take charge of this incredibly
important aspect of their health is vital
to the future of all women, and educa-
tion must begin at a young age. Part of the
challenge is deciphering fact from fiction
or fad, so lets explore what we know cre-
ates healthy breasts.

196
Hormones, Stress, and the Liver
Although the hormone oestrogen does
some wonderful things for our health,
too much of it or too much of a particu-
lar type of oestrogen has been linked to
some breast cancers. What is important to
explore, when it comes to our hormones,
is why is oestrogen so much more of a
problem now as opposed to a time in the
not-so-distant past? Part of the explana-
tion lies in the production of stress hor-
mones, and part of the explanation lies
with the excretion of oestrogen following
liver detoxification of this substance.
When we are stressed, we make either,
or both, of our two dominant stress hor-
mones, namely adrenalin and cortisol. As
a result, levels of another sex hormone
called progesterone, which has been
shown to be protective against breast can-
cer (except those that are progesterone
receptor positive), fall through the floor as
the body links progesterone to fertility. If
the body believes that your life is in dan-
ger and that there is no more food left in
the world, the last thing it wants for you
is a pregnancy. And so begins part of the
problem with oestrogen it is dominant
in comparison to progesterone. This situa-
tion may also arise from synthetic forms of
oestrogen, such as from the oral contra-
ceptive pill (OCP) or hormone replacement
therapy (HRT).

197
The second scenario to consider
involves the excretion pathway of oestro-
gen out of the body. Once a molecule of oes-
trogen has done its job for a specific time,
it is transported to the liver where it has to
be transformed so that it can be excreted.
There are two phases to this detoxification
process. Over the years, the workload of
the liver in its second stage of this cleaning
process can get clogged, just like traffic on
a motorway. Where once substances flew
through the liver at, metaphorically speak-
ing, 100 kilometres per hour (62 miles per
hour), they might now crawl through at 20
kilometres per hour (12 miles per hour).
When this process becomes terribly over-
loaded from years of too much alcohol,
caffeine, refined sugars, trans fats, or the
by-products of bowel congestion (a ten-
dency to constipation), the oestrogen will
undergo its first stage of change, but there
is no room on the phase two highway, so
the oestrogen is released by the liver back
into the blood stream. Your body is then
faced with the new oestrogen it continues
to make from your ovaries if you are still
menstruating and your fat cells, as well
as the recycled form. It is this recycled
form of oestrogen that has been found to
be up to 400 times higher in women with
oestrogen-sensitive breast cancer.
Looking after your precious liver is one
of the best steps you can take to ensure

198
that your breast tissue remains healthy.
Sadly, many women regularly over-con-
sume alcohol, and it is this regular, over-
consumption that has been undeniably
linked to the development of cystic breast
tissue and breast cancer. Women need to
get real about how much they are drink-
ing. Heart organizations around the world
suggest that two standard drinks per day
(equivalent of two 100 mL [100 mL is equal
to 3.4 fluid ounces] glasses of wine) with
two days off each week is acceptable. Can-
cer research suggests, however, that if
you have a family history of breast cancer,
there is no safe level of alcohol consump-
tion. That is a massive statement. If alco-
hol is something you enjoy, dont drink it
daily. Save it for special occasions. Spar-
kling water with fresh lemon or lime can
be a great, refreshing alternative.
Caffeine coffee in particular has
also been found to play a role in the cre-
ation of denser, cystic breast tissue. On
the other hand, green tea has consistently
been shown in numerous studies to be
protective against many types of cancers,
breast cancer included. Most people are
astounded at the changes in their breasts
when they take a break from coffee and
alcohol. As a woman living in the same
world as all of you, a world with plenty of
alcohol and caffeine on offer, I challenge
you to take a break from these substances

199
no matter how much you love or depend on
them. Do it for one week, one little week
out of your very long life. Once youve done
that, do it for two. Or, better still, omit
them for one or two menstrual cycles, and
notice how different your breasts feel.
Food and Movement

When it comes to the aspects of our
diets that are essential for healthy breast
tissue, vegetables and fruits head the list.
All of the cruciferous vegetables (Bras-
sica family) have potent anticancer prop-
erties. Broccoli, in particular, contains
sulphoraphane, a compound that helps
the body begin to eliminate carcinogenic
substances from the body in as little as
ten days after it is included in the diet on
a daily basis. It also keeps oestrogen from
binding to and stimulating the growth of
breast cancer cells, a vital step in keeping
breast tissue healthy. The great news, too,
is that sulphoraphane survives cooking.
Eat broccoli, ladies!
Eat fruits and vegetables that are rich
in beta-carotene. On average, women with
breast cancer tend to have lower levels
of beta-carotene in their blood, although
researchers cannot say whether this is a
cause or a result of the disease. A small-
scale study in Italy found that beta-caro-
tene given with other, related carotene
compounds increased the tumour-free
period among women who had already

200
had breast cancer. The safest and most
effective way to maintain healthy levels of
beta-carotene is to consume five or more
servings of dark-green, yellow, or orange
vegetables and citrus fruits daily. We must
eat our vegetables every day. No excuses!
Make an effort to minimize your con-
sumption of fried foods and charcoal-
grilled meats. Also, there is significant
evidence to suggest that reducing the
consumption of animal foods and basing
your diet mostly on plant-based foods is
incredibly beneficial to breast health and
the prevention of breast cancer.
A growing body of literature suggests
that insulin resistance is now a contribut-
ing factor in numerous cancers. Insulin is a
hormone that can behave like a growth fac-
tor. It encourages all cells to grow: fat cells,
healthy normal cells, and cells that may be
precancerous or cancerous. The best way
to limit insulin production in the body is to
never base a meal purely on carbohydrates
or rely on processed foods. The only carbs
humans ate up until the very recent past
were those from whole food sources such
as berries, legumes, and root vegetables.
The barrage of highly processed foods, rich
in refined sugars, starches and artificial
ingredients we are faced with today did not
even exist! Limit your intake of these. Peo-
ple also tend to forget that most alcoholic
drinks are packed with sugar.

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Remember it is what you do every day
that will have the most impact on your
health, not what you do sometimes. It is
not about going without; it is about getting
real about what you, as a woman, already
know to be true. You know better than
anyone when you have too much of a par-
ticular substance in your diet whether
it is alcohol, coffee, or sugar. Make the
changes you know you need to make now.
You will give your breasts a great chance of
remaining healthy in the process.
Lastly, move your body. The benefits of
regular movement are well documented
for many areas of our health, including a
reduction in insulin levels and body fat,
both of which, in excess, have been linked
to unhealthy breast tissue.
Nutrients for Healthy Breasts

Most of us have heard about the impor-
tance of iodine for optimal thyroid func-
tion and the prevention of goitre. What we
hear very little about is how vital iodine is
to breast health. The breasts concentrate
iodine as do the ovaries, and studies have
shown that the ovaries in an iodine-defi-
cient state can produce a form of oestro-
gen associated with breast cancer. This has
been shown to be reversible once iodine
levels are optimal again. Use a salt that
contains iodine, add seaweeds to cooking,
or take a supplement to make sure you

202
are getting your iodine. Be aware that you
can have too much iodine but most people
today arent getting enough.
Also impacting breast health is our
dietary intake and ratio of essential fatty
acids. These are predominantly found in
oily fish, flaxseeds, walnuts and pecans,
evening primrose oil, and borage oil. It
can be difficult to eat enough of these vital
fats on a daily basis, so a good supplement
combining at least fish or flax with evening
primrose oils can be a great addition to
your daily diet. Start with two capsules in
the morning and two at night or one to two
tablespoons of the liquid oil.
Another mineral that is essential for
healthy breast tissue is magnesium and,
coupled with selenium, these nutrients
have been shown to reduce the incidences
of new breast cancers. Green, leafy vege-
tables are high in magnesium, while Brazil
nuts are rich in selenium. Eat them daily,
or take a supplement.
Vitamin C is one of the most impor-
tant nutrients when it comes to so many
aspects of our health. The list of wonderful
activities vitamin C performs in the body is
almost endless. It helps keep the immune
system responding appropriately to stim-
uli, and hastens white blood cell response
times.
Vitamin B6 has also been extensively
researched when it comes to breast health.

203
Eggs are a good source, as are bananas
and avocados.
Herbs for Healthy Breasts

Two of my favourite herbs work on the
adrenal glands. These are Rhodiola and
the Ginseng family. Both herbs are con-
sidered to be adaptogens, which means
they help the body adapt to stressors by
fine-tuning the stress response. These
herbs tend to have a calming effect on the
nervous system, which in turn promotes
appropriate sex and stress hormone pro-
duction, rather than extremes.
Other herbs that have been shown to
be useful in creating healthy breast tissue
are those that promote liver detoxification
and bile production from the gall blad-
der. Bile is essential for the appropriate
excretion of any fat-soluble substances
from the body, including cholesterol and
oestrogen. Useful herbs include St Marys
thistle, globe artichoke, Bupleurum, and
Schisandra.
Minimize Exposure To
The final thing you need to know about
the creation and maintenance of healthy
breast tissue involves what is best kept to a
minimum. Minimizing exposure to growth-
factor-like substances, including insulin,
may be an important aspect of maintain-
ing healthy breast tissue. Dairy products
naturally contain growth factors. Cows

204
milk, for example, is designed to grow a
40-kilogram (88-pound) baby calf into a
900-kilogram (almost 2000-pound) beast.
The growth factors naturally present in
milk and milk products drive this growth.
Humans, however, arent designed to grow
at these rates. If milk must be consumed,
sheep and goats are smaller animals so
their milks tend to drive slower, smaller
growth rates. Alternatively, nut milks con-
tain no growth factors.
There is also a growing and very con-
cerning body of evidence that points at the
importance of minimizing our exposure to
plastics and pesticides. They disrupt our
endocrine systems and can mimic oes-
trogen. Recent research out of the United
States shows that a large percentage of
eight-year-old girls have hit puberty, lead-
ing to longer oestrogen production over
their lifetime. Furthermore, as women
choose to have fewer pregnancies or
none, this can also lead to relatively more
time spent in oestrogen-dominant states.
Researchers suggest that poor diet, lack
of exercise, high body fat, and exposure to
plastics are the likely culprits for the ear-
lier onset of menstruation. We can make a
really big difference to our health and our
childrens health by getting these lifestyle
factors on track.
~~~~~~~~~~~~~~~~~~~~~~~

205
REPRODUCTIVE SYSTEM CONDITIONS
There are numerous reproductive conditions that

involve poor progesterone production or oestrogen
dominance in some way, and both of these scenarios
have different effects on how a woman feels, and
functions, and whether she feels like she looks her
best. Endometriosis and polycystic ovarian syn-
drome (PCOS) are two of these conditions.
Endometriosis
Endometriosis is a condition where the cells that
were intended to line the uterus migrate elsewhere
outside the uterine cavity and adhere. Common
sites for adherence are around the fallopian tubes,
ovaries, bladder, bowel, pouch of Douglas (the area
between the uterus and the bowel), and peritoneum.
These cells respond to the hormonal signals com-
municating with the lining of the uterus and, as with
the endometrium (lining of the uterus), the outlying
cells thicken and fill with blood. When menstrua-
tion occurs, the cells outside the uterus also bleed,
and this can be intensely painful and debilitating.
Nine out of 10 women with endometriosis also have
irritable bowel syndrome (IBS), which can be even
more unpredictable during menstruation. Some
newer theories about what is behind the condition
involve the immune system, and I have no doubt

206
that as research teaches us more about the causes
women with endometriosis will benefit significantly.
Physiological Aspects
On a physical level, endometriosis is a condition
of significant oestrogen dominance. That is, there is
too much oestrogen, particularly in the second half
of the cycle, compared to progesterone. As you now
understand, progesterone doesnt just play a role in
fertility but it is also a powerful anti-anxiety agent,
an antidepressant, and a diuretic. Think about what
life is like with very little of a hormone that plays all
of these vital roles. Not much fun!
To get these sex hormones balanced for someone
with endometriosis, the focus needs to be on both
the liver and the adrenals. The liver makes the deci-
sion whether we excrete oestrogen or recycle it, and
when the liver is too busy dealing with the typical
liver loaders, as you will learn in the Beautiful Detox
chapter, it tends to recycle the oestrogen. This means
that, even for a good progesterone producer, it can
be very difficult to have balanced hormones.
To remind you of the adrenal road to oestrogen
dominance, it looks like this. For the first half of
the menstrual cycle, oestrogen is supposed to be
dominant. The adrenal glands are the only place
we make progesterone from at this stage, but they

207
also produce our stress hormones, adrenalin and
cortisol. No matter what the reason is for your
churning out stress hormones, your body will read
it as meaning that the world is unsafe or there is not
enough food. So because your body links proges-
terone to fertility, it therefore thinks it is doing you
a great big favour by shutting off the adrenal pro-
duction of progesterone. Remarkably, this doesnt
always mean that you will have trouble conceiving,
such is the power of the drive for the perpetuation
of the species!
Notice that there are two biochemical scenarios
involved in endometriosis. Breaking the oestrogen
dominance cycle is key, and the road to hormonal
balance can be quite different for everyone.
The following is a list of tests that can be use-
ful in providing more insight into endometriosis.
They certainly dont all need to be done at once, and
diagnosis is typically made from a laparoscopy. But
a good place to start investigating is with the hor-
mones at the top of the list. They are:
salivary hormone profile, including E1, E2,
and E3 (this looks at three different forms
of oestrogen)
2 and 16 urinary oestrogen metabolites
(oestrogens are metabolized in two ways:
the first pathway [2-hydroxyestrone] is

208
protective, while the second pathway
[16-hydroxyestrone] is more potent, and
this test identifies which is the dominant
pathway (2 or 16) for oestrogen metabolism
the ideal ratio between the 2:16 path-
ways is 2-to-1)
adrenal hormone profile, including cortisol
CA-125
serum protein PP14
25-OH-D3 and 1,25-OH-D3 (these are two
different forms of vitamin D; typically in
endometriosis, the 1,25 levels are deficient
while the 25-OH levels are in excess
biochemically, this conversion relies on a
process called hydroxylation which can be
compromised in women with endometrio-
sis)
iron studies, B12, folate, and full blood count
MTHFR
coeliac profile.
Dietary and Lifestyle Change: There are a few key

nutritional factors that are essential for women with
endometriosis: an anti-inflammatory way of eating
that includes a high-plant diet and anti-inflammatory
fats. Zero refined sugar is also key, and this can be

209
a big challenge for women with endometriosis, as I
have observed many who seem to have replaced self-
love with sugar. I have personally witnessed almost
miraculous improvements and, in some cases,
complete resolution in womens endometriosis pain
with dietary change, sometimes coupled with herbal
support for the liver and adrenals. In some cases,
women choose to have surgery first and then follow
up with lifestyle changes, while for others, nothing
improves until the emotional landscape has been
explored. When you get it right, the body really lets
you know.
Emotional Aspects
From an emotional perspective and this is hard
to write, but it comes from a place of love and deeply
wanting to help women with endometriosis may,
on some level, blame others, usually their parents or
partner for what happens to them. I find that one
of their big life lessons is to truly learn to live from
the space that life doesnt happen to them, but that
life happens for them. No one else is responsible for
them or for situations they find themselves in. Only
they are. It is no ones fault. It can actually be quite
difficult for women with endometriosis to see this
aspect of themselves, but once they do I have seen the
symptoms of the condition go and not come back,

210
and I dont say that lightly. And I believe that hap-
pens because the insight the condition offered has
fostered emotional growth that may not have been
possible without it. That is why, when I describe cli-
ents who have had cancer and are now cancer-free, I
call them cancer thrivers, not cancer survivors.
Rock stars, actually.
If the frustration element above resonates, if you
notice frustration is a common emotion for you, I
offer you this: all emotions serve you. Those you
may think of as negative emotions are merely
calls to action. For example, if you feel frustrated,
it may mean that you believe things could be better
and they are not. This is a call to action telling you
that there is something you could do now to make
this better. This negative emotion is actually a gift if
you use it effectively.
And if you recognize that you feel insecure regu-
larly, I offer you this, via Steve Furtick, with much
love: If you struggle with insecurity, it may be
because you are comparing your behind-the-scenes
with everyone elses highlight reel. Really think
about that.
Please dont get me wrong. What Im sharing here
is not suggesting you blame yourself for your illness.
As Dr Christiane Northrup so beautifully says, We
are responsible TO our illness, not FOR our illness.

211
Perhaps your illness has absolutely nothing to do
with events in your life. To paraphrase Lissa Rankin,
maybe you were just born with some lousy genes or
you once lived next to a toxic waste dump or suffered
from a tragic accident. I am not suggesting that your
illness is your fault not in the slightest. I am simply
sharing with you an idea that I have seen assist others
and that is that you explore your health challenges
with a view to what they might teach you.
With regards to the emotional pattern that I find
is common to endometriosis, it is important for you
to know that if you still experience endometriosis
after applying the nutritional, liver, and adrenal sup-
port strategies offered later in this book, it is not
your fault! You arent doing anything wrong. Live
knowing that you are a beautiful soul, and trust that
more insights will unveil themselves to you in time.
Polycystic Ovarian Syndrome

In polycystic ovarian syndrome (PCOS), the eggs
in the ovaries ripen on the surface of the ovary but
are not released. They harden and form cysts, hence
the name of the condition. As you now understand,
to obtain the optimal progesterone levels crucial for
calm, fat burning, and your best sparkle, ovulation
is essential, since the majority of your monthly pro-
gesterone is made by the corpus luteum.

212
Other hormones are also involved in PCOS. The
pituitary gland makes luteinizing hormone (LH) and
follicle stimulating hormone (FSH). Just prior to day
14 of a typical cycle, both hormones increase, but
in PCOS both of these hormones from the pituitary
gland tend to flat-line. Testosterone, the dominant
male sex hormone, as well as other androgens, also
tend to be higher in women with PCOS.
The LH and FSH hormonal profile of an ideal
menstrual cycle is illustrated in the figure below,
while the profile of someone with PCOS is repre-
sented in the second figure.
Ideal luteinizing hormone and follicle stimulating hormone

peaks, generating ovulation: Both luteinizing hormone and
follicle stimulating hormone peak to drive ovulation.

213
A typical PCOS luteinizing hormone and follicle
stimulating hormone profile: Both luteinizing hormone and
follicle stimulating hormone tend to flat-line in PCOS, with
LH levels remaining consistently elevated.
When it comes to challenges with the reproduc-

tive system or hormones, I find exploring not only
the biochemistry but also the subconscious beliefs
and behaviours for each individual very useful and
often the gateway to real change and health improve-
ments. Nowhere is this clearer than in PCOS.
From a hormonal perspective, in PCOS not only
do the two pituitary hormones, LH and FSH, tend to
flat-line, but the other female sex hormones of pro-
gesterone and oestrogen also tend to be out of bal-
ance. Progesterone trends low while oestrogen tends
to be high; however, there are also exceptions to this
scenario where oestrogen is low as well (although,
for almost all women with PCOS, oestrogen is still

214
dominant over progesterone). The androgens, of
which testosterone is one, tend to be on the high
end of normal or elevated out of the normal range,
sometimes dramatically so. And so it works like this:
high androgen levels in the ovary inhibit FSH, which
therefore hinders the development and maturation of
eggs (in the ovary). At this stage in development, the
eggs are called follicles. Dehydroepiandrosterone
(DHEA), another steroid hormone, is found to be
elevated in 50 per cent of women with PCOS. The
elevated DHEA is believed to be due to stimulation
by adrenocorticotropic hormone (ACTH), which is
produced by the pituitary in response to stress. The
excess DHEA then converts to androgens via adrenal
metabolism and, in turn, contributes to the typical
elevated androgen levels seen in PCOS. In working
with women of any age with PCOS, we typically
must first address cortisol production, as health and
shine improvements unfold faster when what is at
the heart of cortisol production is addressed. It is,
however, important to note that not all women with
PCOS have elevated cortisol. In fact, some have the
adrenal fatigue picture described in the previous
section. PCOS truly is a condition where the whole
endocrine system can be involved; therefore, an indi-
vidually tailored approach to getting the hormones
balanced can be a game-changer.

215
The skin and adipose (fat) tissue add to the com-
plex aetiology of PCOS. Women who develop hir-
sutism have the presence and activity of androgens
in the skin, which tend to stimulate patterns of hair
growth that might frustrate or sadden them, typically
on the chin, the sides of the face, breasts, abdomen,
and beyond the pubic area onto the thighs. Inter-
estingly, 70 per cent of women in the United States
with PCOS have hirsutism, while only 10 to 20 per
cent of Japanese women do. Researchers believe that
this may be due to both genetic and dietary factors,
which reminds us yet again of another reason to eat
a high-plant diet (like the Japanese).
With PCOS, the key to improvement usually
begins with focusing on stress hormone manage-
ment. There are some beautiful herbs that might be
highly beneficial in supporting this health picture.
These include withania, licorice, rehmannia, and the
nervine herbs passiflora, kava, and skullcap. Laven-
der can also be a lovely addition. Herbs are reviewed
again in the Beautiful Solutions chapter.
Oestrogen dominance is well recognized as a met-
abolic feature for most women with PCOS, but just
as important is addressing what is usually an elevated
level of another hormone called prolactin. About 25
per cent of women with PCOS have hyperprolac-
tinaemia (high blood levels of prolactin), which is

216
due to the message the pituitary receives when oes-
trogen is elevated. High prolactin can then, in turn,
contribute to elevated oestrogen. What a vicious
cycle that one can be! Yet focus on now knowing
where to start. In my experience, it can be tricky to
catch prolactin elevated. It tends to follow cortisol
somewhat, but, whereas cortisol will likely go high
and remain elevated, prolactin seems to spike and
fall away. A major tell-tale sign that prolactin keeps
spiking is high breast sensitivity. This is particularly
true in the lead-up to menstruation, but for women
with PCOS, this breast sensitivity can last for weeks,
rather than just a few days as it tends to with general
PMS. There is a beautiful herb called chaste tree,
also known as vitex, that can be highly beneficial
in the regulation of prolactin (more about this in
Beautiful Solutions).
If oestrogen is low in someone with PCOS, there
are a number of theories about why this may be so,
including genetics, poor transformation of choles-
terol into oestrogen, and an altered hypothalamic-
pituitary-adrenal (HPA) axis, which is the system
that links those three glands via hormonal commu-
nication. Regardless of oestrogen levels, stress sig-
nificantly impacts HPA axis function, and in some
women with PCOS it is theorized that a possible out-
come of overt or silent stress may be the formation

217
of cysts on the ovary. Theres also a blog post about
PCOS at: www.drlibby.com/bioresources
I investigate all of these parameters with my cli-
ents, and I encourage anyone with symptoms that
indicate PCOS to learn where they sit biochemically
with all of these hormones. Therefore, the first step
to getting your shine back to full sparkle may be
some hormonal testing. The following is a list of
tests that offer great insight into PCOS:
salivary adrenal stress profile
salivary female hormone panel, including
testosterone, androgens, DHEA
blood tests: FSH, LH, prolactin, E2, free
androgen index (FAI) testosterone free
and total
glucose tolerance test, fasting insulin, fast-
ing glucose (to determine if insulin resis-
tance is present)
thyroid blood panel: TSH, free T4, free T3,
thyroid antibodies, spot urinary iodine
blood lipid profile
pelvic ultrasound.
Emotional Aspects
Exploring health conditions from an emotional and
a metaphysical perspective often allows individuals to

218
gain insight into any beliefs that may be behind their
health condition. I find that it is often the combina-
tion of sorting out both the biochemistry and the
beliefs that leads to beautiful results.
Think about this. There is nothing more feminine
than our ovaries; men dont have them. With PCOS,
however, it is as if the ovaries have gone deaf. The
pituitary gland has been calling out to the ovaries
in an attempt to alert them to release an egg it
is perhaps the most feminine process that goes on
inside a woman. For the ovaries to no longer hear
the call from the pituitary, there could be a silent,
unconscious belief from somewhere in this persons
world that they have to behave like a man in order
to receive appreciation, connection, or love. Some-
where in their past, more masculine behaviour has
been rewarded.
Women have shown they can match men in
every arena. But there are types of work that, even
today, are still male-dominated. I have met count-
less women, working in what were previously more
male-dominated roles, in particular, whose hor-
monal profiles have taken on a decidedly mascu-
line appearance. These women are incredibly capa-
ble. The problem, however, lies in their usually
unconscious beliefs about how they have to be in
order to perform, achieve, and be loved. Most often,

219
thinking or behaving like a man is in a womans
blind spot until we explore what that looks like. It
is the mental approach to the work, not the work or
job itself, which tends to be masculine.
Please dont get me wrong. I am not suggesting
that all professional women have got, or will get,
PCOS, nor am I suggesting that to be a woman
and have a highly successful career means you have
behaved like, or in the future will have to behave
like, a man. What I simply want to point out is that
your attitude, your perception of who you have to
be, how you must behave, and what you have to
achieve or do to get approval, is likely to be based
on more masculine beliefs and behaviours. It may
not have occurred to you that you even believe this,
let alone that there is another way.
An Additional Note on Femininity

Our chemistry is ancient. What we ask of our
bodies today is entirely different from what we
asked of them even 50 years ago. On the one hand,
it is truly remarkable what our bodies can do: work
16-hour days sitting at a desk, eat more processed
rather than nutrient-dense food, breathe in more
car fumes than ever before, all while we constantly
think up solutions to challenges presented during
the day, meet deadlines, juggle phone calls, crises,

220
and complaints, and hopefully also celebrate a few
things. And this is just the tip of the iceberg. On the
other hand, we are so far removed from the way
humans have lived for 149,950 years (if weve been
on the planet for approximately 150,000 years) that
I believe the human body is rebelling, and one of the
most obvious areas is womens reproductive health,
including fertility.
If this rings true for you, explore ways you can
bring more feminine rituals into your life. What do
you associate with femininity? For me, it is a light
that shines in every woman. It is precious and oh
so delicious. For me, masculinity represents direc-
tion, decisiveness, integrity, and presence. When
you need to use masculine energy, for example at
work, do it, but bring compassion into your heart
and soften your gaze when you are there. No one
will know this is what you have done. Dont look at
the work on your desk and tense up. Instead, notice
the work on your desk and take a long, slow breath
that moves your belly when you inhale. Feel and
I mean really feel, really notice how tension feels
in your body. And then relax into it. Only you know
you have done this. The feminine feels; and so many
women have become so detached from their body
that they are unaware of how they truly feel in their
body. Your productivity and contribution will still

221
be enormous, and most likely even more than what
you found possible from a state of tension. Think
about creating instead of producing. In emotional
medicine, the ovaries are the seats of creativity. Just
that shift in language is more feminine and can be
helpful.
When you come home, as often as you can, be
a complete girl! Light a candle and notice the fra-
grance. Dance around your house to music you love.
Have a bubble bath. Giggle with the children or the
tricks your dog wants to play, or at a comedy. Read
a girly book if that appeals to you. Make a pot of
herbal tea after dinner in a teapot you love, and turn
it into an occasion. Notice the design of the pot and
cup, the fragrance, and how you feel taking care
of yourself. Masculinity (not men, but masculine
energy) would never do this. But a man embracing
his feminine would, just to point out the difference.
Please understand, this is not an anti-feminist
concept, nor it is true for every woman with PCOS.
I offer it as an observation of having worked with
women for 15 years. Addressing the biochemistry
of PCOS has enormous health benefits, including
helping your shine. I simply wanted to highlight the
incredible benefit I have also witnessed when women
embrace their feminine essence in more areas of their
lives. And feminine rituals are a beautiful place to

222
start. I encourage all women with PCOS to explore
what they perceive their fathers expected of them,
or who they had to be in order to earn his love. And
you will more than likely see that this is at the heart
of why you do much of what you do. That may be
OK, but it is no longer OK if this perception hurts
your health. Enquire within about what is true for
you. And then breathe, soften, and relax.
PUBERTY, PERCEPTIONS, AND OCPS
Some girls breeze through this time of transition

without much change in their moods or their bod-
ies, while for others an anxiety or even a darkness
can set in. Oestrogen is the first female sex hormone
to be made in any great quantity in a girls body.
As beautiful as oestrogen can be as a hormone, it
can wreak havoc when it is present in substantial
amounts for the first time ever in young female bod-
ies that do not yet have sufficient progesterone being
made to counterbalance its effects.
Prior to menstruation beginning, oestrogen pro-
duction causes the breasts to bud and pubic hair to
grow. It also begins to drive fat storage for all of
the reasons outlined earlier. Some girls appear to be
fleshier for a time just prior to menarche, indicating
oestrogen is fulfilling its role.
Because progesterone is a powerful anti-anxiety

223
agent and an antidepressant, if its production is
slow to be initiated, a girl who was once bouncy,
bright, full of energy, and interested in things, can
become flat or anxious in her moods and distant in
her relationships.
Oral Contraceptive Pill

If a girls periods do begin and they are irregular
and/or heavy and painful to the extent that she is
unable to cope with school or life in general, she will
often be encouraged to go on the oral contraceptive
pill (OCP). It is important to understand two things
here. One is the way in which OCPs work, and the
second is the biochemical process that occurs at the
onset of menstruation.
First, the OCP is successful at preventing preg-
nancy because it shuts down the ovarian produc-
tion of hormones, and ovulation cannot occur. The
number of women of all ages I meet who have no
idea how this powerful medication works astounds
me. I am neither pro-pill nor anti-pill; I simply want
people to make informed choices. I will say it again:
the pill shuts down ovarian production of hor-
mones, and the body relies entirely on the synthetic
version of hormones being supplied by the tablet.
Substances in patented medications, such as the pill,

224
must be at least 10 per cent different from the form
the body naturally makes. They are not identical to
the form created by the body.
With the ovaries shut down and no progesterone
production occurring from there, the adrenal pro-
duction of progesterone becomes even more impor-
tant, yet is unlikely to be optimal given what can be
a stressful time for some girls. For starters, the onset
of menstruation can increase a young girls body fat
for the first time. Never, never, ever comment on an
adolescent girls changing shape and size, or encour-
age her to eat less. That stresses her even more, as
she may feel as though she is letting you down; it
doesnt matter whether you are her parent, teacher,
or friend. Explain that for a while hormones can
change our shapes, and eating nutritious food and
staying active are the most important things to do
to stay healthy and keep glowing. All girls want to
shine. Tell her not to worry about any changes she
might notice, and demonstrate your love for her
with your actions not just words. With less stress
and the certainty of being loved, her progesterone is
more likely to kick in, and her body shape and size
will sort itself out. Some areas that can be useful to
explore in this situation is an adolescent females per-
ception of academic pressure and her perception of
what it may mean to a family member if she fails

225
(which may mean not coming out on top of her class
in some cases). Exploring what her friends are
saying at school can also prove insightful.
Biochemical Aspects
The second issue that needs to be explored is the
biochemistry associated with the onset of menstrua-
tion. This is the first time in a girls life that her pitu-
itary gland sends signals to her ovaries. For approxi-
mately the first five years, the chemical messengers
released by the pituitary follow a road to the ovaries
that looks like a goat track, meaning that it is a path
that sometimes reaches a destination, in this case the
ovaries, and sometimes winds up heading off into
no-mans-land. In other words, sometimes the pitu-
itary signals miss their mark. After about five years,
this pathway, if it has been allowed to become estab-
lished, behaves like a five-lane highway. The route is
clear, straight, and unhindered.
What I see repeatedly, though, are girls who have
gone onto the pill to manage irregular or very heavy
periods, rather than for contraception, shortly after
menstruation begins. If sport is a big issue, or severe
period pain is causing an adolescent girl to miss
school, well-meaning adults, and/or health profes-
sionals in the girls life may suggest that she go on
the pill. But the pill simply masks the truth. If a girl

226
stays on the pill long-term, the five-lane highway is
never established. She will then come off the pill in
adulthood, potentially wanting to have babies, but
her pituitary has no history of communicating with
her ovaries. It is a lot to ask our ovaries to suddenly
wake up when we have suppressed their function
for an extended period of time. It is wonderful if a
teenager can be guided with nutritional medicine to
resolve her challenging cycle. It would be wonderful
if we could respond when our body first whispers to
us that there is a challenge, rather than waiting for
it to shout.
I cannot encourage you enough to get to the bot-
tom of why the pain or the irregularity occurs in the
first place. Before deciding whether or not the pill is
the best choice, explore other options and seek ways
to change the hormonal imbalance that may be pres-
ent, or at least give the pituitary-ovary pathway time
to become established.
Emotional Aspects and Holistic Approaches

So far as moods are concerned, what breaks my
heart is seeing a young woman who has started men-
struating, with heavy periods and some weight gain
despite eating well, who disappears into her mind
with her own private focus on sad thoughts, and
an anxiety that often comes out with nervous-type

227
behaviours, such as picking at her fingernails. This
can be the first time ever that a girl experiences a
tendency to depression or anxiety, and her family
is often bereft and concerned at the change in their
girl. The most common intervention in this situation
is the prescription of the pill. But because the pill
does not correct what is likely to be slow-starting or
insufficient progesterone, the young womans mood
doesnt lift, despite her periods now being regulated
by the pill. So she is encouraged by well-meaning
adults to take an antidepressant. She is not even
halfway through her teens, and she is on two of the
worlds most powerful medications.
There are times when conventional medicine is
lifesaving, and I am not suggesting it be avoided at
all costs, especially not at the cost of precious human
life. What I am encouraging, initially, is the balanc-
ing of oestrogen and progesterone through natural
methods, with the support of an experienced health
professional. Counselling at the same time may also
be incredibly beneficial to assist with the new darker
thoughts that may have arisen. My holistic approach
means also discussing any fears the young woman
may have about her perception of what it means to
be an adult woman. It can be the first time she ever
feels fleshy, puffy, or bloated, and, to a young mind
influenced so heavily by popular magazines it is easy

228
to understand why she can think she is fat when
all she is, is oestrogen-dominant. As I said earlier,
it is not physically possible to gain three kilos (six
pounds) of fat in one day. It is most likely due to
fluid and, given the diuretic action of progesterone,
a deficiency of this vital hormone is one of the likely
culprits of this young womans fleshy feelings.
VITAMIN AND MINERAL DEFICIENCIES LINKED

TO THE OCP
It is also incredibly important when it comes to

health, inside and out, to be aware that the pill can
deplete numerous vitamins and minerals in the body,
as discussed below.
Vitamin A (retinol)
Various studies have shown disruption to vitamin
A levels in the blood. Some show increases in retinol
levels, which may simply mean less of the vitamin
is stored in the liver. Other studies show a marked
reduction in beta-carotene, the precursor to vitamin
A. The implications are not yet clear for those on the
pill. Eyesight changes can result from a deficiency
in vitamin A, as this vitamin is needed for the nor-
mal, healthy functioning of the eyes. Increased sus-
ceptibility to infections, dry and scaly skin, lack of
appetite and vigour, defective teeth and gums, heavy

229
menstrual bleeding, cervical problems, and retarded
growth are also linked to a deficiency. Vitamin A
also acts as an important antioxidant and anti-can-
cer vitamin.
Vitamin B1 (thiamin)
Although studies are inconclusive, there is a high
probability that OCP takers are deficient in vita-
min B1. Signs and symptoms include fatigue, weak-
ness, insomnia, vague aches and pains, weight loss,
depression, irritability, lack of initiative, constipa-
tion, oversensitivity to noise, loss of appetite or
sugar cravings, and circulatory problems.
Vitamin B2 (riboflavin)
The bodys requirements for vitamin B2 are
increased by use of the pill, which, if not addressed,
can lead to deficiencies. The implications of this
include gum and mouth infections, dizziness, depres-
sion, eye irritations, skin problems, and dandruff.
Vitamin B6 (pyridoxine)
Depletion of this nutrient among women on
the pill ranges from marginal to severe. Symptoms
include nausea, low stress tolerance, lethargy, anxi-
ety, depression, weakness, nervousness, emotional
flare-ups, fatigue, insomnia, mild paranoia, skin
eruptions, loss of muscular control, eye problems,

230
and oedema (the excessive build-up of fluid, com-
mon in the feet and ankles). Vitamin B6 is a nutrient
that is critical in the conversion of tryptophan to
serotonin, a brain compound (most of which is made
in the gut) that significantly influences our happi-
ness, calm and contentment, our pain response, eat-
ing patterns, moods, sleep patterns, psychological
drive, and sexual desire. Vitamin B6 is also needed
for blood glucose management, the prevention of
blood clots, and the maintenance of homocysteine
at healthy levels (explained below).
Folic Acid
Research shows that levels of folic acid are sig-
nificantly reduced on the pill. The most concerning
and severe problem resulting from this deficiency
arises when conception takes place while a woman
is on the pill, or in the immediate period following,
when the body is still recovering its folic acid stores.
Since folic acid is required by the body to facili-
tate cell division, a process that begins immediately
after conception, if this nutrient is deficient there is
a much higher risk of abnormal synthesis of DNA
and congenital abnormalities, including neural tube
defects, spina bifida, deformed limbs, and mon-
golism. Deficiency can also lead to damage to the
wall of the small intestine, anaemia, and elevated

231
homocysteine levels, which have been associated
with heart disease, various gynaecological condi-
tions, and repeated miscarriage. Homocysteine can
be maintained at healthy levels if folic acid and vita-
mins B6 and B12 are in adequate supply.
Vitamin B12 (cobalamin)

Levels of vitamin B12 tend to be lower in pill users,
and more commonly in those who also eat a vege-
tarian or vegan diet, while on the pill. The resulting
effects include anaemia, a sore tongue, weight loss,
depression, and elevated homocysteine levels.
Vitamin C (ascorbic acid)

I absolutely love vitamin C. All nutrients are
essential (of course), but this one is super special
for me, particularly when it comes to your shine.
The pill increases the destruction of vitamin C. Lev-
els can be reduced by up to 30 per cent, and this is
made worse by smoking, stress, high pollution lev-
els, infections, and some medications. A deficiency
can result in bruising, bleeding gums, spider veins,
heavy menstrual bleeding, eye problems, loss of
appetite, muscular weakness, anaemia, fatigue, and
a lowered immune response.
Vitamin C is also essential for the production of
sex hormones, something your body will need to do
more of itself if/when you no longer take the pill.

232
A deficiency can make it far more difficult for your
body to resume normal sex hormone production.
Additionally, the lack of bioflavonoids that tends to
occur when vitamin C is deficient (as they are usu-
ally found together) can exacerbate many of these
symptoms.
Ironically, if vitamin C is taken in high doses
(considered to be more than 2 grams per day), it
can interfere with the effectiveness of the pill. This is
because vitamin C increases the potency of the hor-
mones, so when the dosage of vitamin C is reduced,
your body can misinterpret this as a reduction in
hormone levels, and ovulation may occur.
Vitamin E
There is an increased need for vitamin E as a result
of oestrogen levels being higher when you are on the
pill. Vitamin E actually helps to normalize oestrogen
levels. The impact of insufficient vitamin E includes
anaemia, muscle degeneration, subsequent low fer-
tility, changes in the menstrual cycle, and hot flushes
(flashes). Vitamin E is also necessary to help offset
the greater risk of blood-clot formation and the pos-
sible carcinogenic effect of some forms of oestrogen.
Selenium is critical for this anti-cancer role, as it
needed for the body to be able to absorb vitamin E.
Selenium levels are also decreased by the pill.

233
Calcium
Absorption is improved while on the pill.
Although this may seem like a positive, it can fur-
ther imbalance overall nutritional status.
Magnesium
Levels of magnesium are reduced in those taking
the pill. Deficiency can cause a variety of premen-
strual symptoms, lumpy breasts, muscle cramps,
anxiety, sleeplessness, chocolate or sugar cravings,
and cardiovascular problems.
Copper
While on the OCP, absorption of copper is
increased, pushing the bodys need for vitamin C
even higher. Elevated copper disrupts the zinc-to-
copper balance in the body, which can lead to symp-
toms such as insomnia, depression, migraine, and
hair loss, as well as the possibility of high blood
pressure and clotting tendencies.
Zinc
As you learnt in the Beautiful Nutrients chapter,
zinc is another superstar nutrient when it comes to
your shine. Levels of zinc are significantly lowered by
the pill, which can lead to poor blood glucose man-
agement, sugar cravings, loss of appetite, poor resis-
tance to infection, skin infections, lowered fertility,

234
and a wide range of other problems. This mineral is
critical for normal growth, cell division, tissue repair,
and wound healing. If skin scars easily, I am always
suspicious of a zinc deficiency.
As an aside, zinc is very important during preg-
nancy, as it is involved in over 200 enzyme systems
in the body and is crucial for the healthy develop-
ment of brain function and a competent immune
system in a growing foetus; another reason to avoid
conceiving while on, or soon after using the pill. In
my experience, long-term pill-takers can find it dif-
ficult to rebuild their zinc status to adequate levels.
This is certainly not the case for every woman, but I
have had numerous clients take around three years
to restore optimal zinc levels.
MENSTRUATION AND REST
Many women already know what I am about to

share with you, and perhaps you have observed this
in yourself: menstruation can be a time of soothing,
stilling calm, a natural bliss. With some care and
attention from you, this time can become your own
natural, built-in zone to de-stress and regather your
glow, if you feel it wandered out the door recently,
or if you havent been to bed before midnight for the
past two weeks!
In our 24/7 lifestyles it is more important than

235
ever to create islands of calm time-out in which
to release tension and simply be for a while. Just as
we cant go without sleep for too long, your psyche
cannot push on for too long without some quality
downtime. The time you menstruate is the classic
cyclic downtime due to the hormonal pattern and
the energetics that exist at that time. One of the
hormones involved in this cyclic downtime is called
oxytocin, also known as the love hormone, as it
engenders feelings of love, calm, and belonging. It
is released at other times as well such as during sex-
ual activity, childbirth, and breastfeeding, as well as
when we touch, hug, or share a meal. Orgasm also
causes oxytocin levels to rise from three to five times
higher than baseline, creating feelings of closeness
and tenderness after lovemaking. Oxytocin is also
released at menstruation, as the uterus contracts at
this time of the cycle, offering us a natural calm.
For so many women today, however, the lead-up
to their period is a source of great despair, pain,
misery, temper outbursts, and tears. Yet even with
these states of upset (which I want so much for you
to be relieved of please follow the advice later in
the book, as you do not need to put up with men-
strual cycle challenges!), if you were to pause you
would notice that a calm state is available to you
at this time.

236
In the West, we have an epidemic of exhaustion.
We push and push and push, and dont allow our-
selves enough downtime. There are few women in
the Western world who would not benefit enor-
mously from more rest. For women, menstruation
is the natural time for this and, as a bonus during
this time, an innate natural calm is on offer. Lifestyle
changes may need to be made, however, to soak up
the benefits of what your body is offering.
Slow down as you come into, and during, men-
struation. Go to bed earlier. Apart from getting
good-quality rest, there is evidence that the extra
dream-time is good for easing PMS. Sleep is the all-
round number one remedy, and it is free.
One of the strategies I suggest to women is to
keep track of their menstrual period and reduce
their commitments in the lead-up to and during that
time, particularly on day one of bleeding. Even if
you have to go to work, do your best to not push
yourself too hard that day. If what I have just writ-
ten makes you roll your eyes and exclaim on the
inside that I clearly have no idea what your life is
like, take a breath. There are very few women in
the Western world who dont have 60 million things
on their plate. But every minute of every day, you
choose how to spend your time. Granted, it may not
be possible every single month to give yourself the

237
gift of some downtime during menstruation, but do
everything in your power to make this happen. Your
bodys innate wisdom guides you to do this. Women
need to allow themselves to be guided by their deep
knowing more often. Even just doing this, I have seen
women have far more regular, less challenging men-
struation. For girls or women with PCOS who may
not menstruate, I suggest you schedule your down-
time for the first night of the dark moon. Science
and history teach us that the ovaries are stimulated
by light. Historically, before electric light, women
tended to ovulate on the full moon and bleed on
the dark moon. I encourage all women to notice the
moon as often as they can. If you have to go out-
side at night, dont just take the rubbish out or tend
to the dog or run to your car, look up at the night
sky and notice the moon. I encourage you to draw
her silver light into your ovaries and imagine them
being lit up. This is a particularly important exercise
if you dont menstruate regularly. While you do this,
be sure to breathe from the diaphragm. Combined
with attention to diet and herbs, this very feminine
ritual can be incredibly beneficial to menstrual cycle
calm and health, and therefore to your shine.
Scientific research supports the need for more
quiet time in general. A day of absolute solitude was
found to be the best antidote for what were shown

238
to be overtaxed, overstuffed brains and the ideal
way to attain optimal brain performance. Another
researcher claimed that everyone in the study was
chronically stimulated, socially and physically, and
that we are probably operating at a stimulation level
higher than that for which our species evolved. This
scientists remedy was to spend more time alone.
Two other scientists also found that attentive listen-
ing to silence helps the human brain focus, while
what has been coined conscious menstruation by
brilliant authors Jane Bennett and Alexandra Pope,
some concepts from which were touched on above,
has also been found to be a way to attain optimal
brain performance.
Slowing down and becoming more conscious are
crucial to our well-being. If we ignore our need to
relax and avoid seeking solitude during menstrua-
tion, it may contribute to the development of some
of the classic PMS symptoms such as disorientation,
dreaminess, fogginess, feeling overwhelmed and
irritable, as well as headaches and menstrual pain.
However, if you can see your period as a time to
turn down the volume, take a break, or perhaps just
do less, the beauty and calm on offer will find you.
One of my clients, who insists on going to the
gym seven days a week, decided to walk in Nature
instead on the days of her period to see if that

239
helped. It has, and she has now embraced this new
ritual. Another lady got her closest friends together
and asked them all to share their menstruation
dates. They all plugged the dates into their phones
and they make a point of getting in touch on the
day their friends periods are due to see if there is
anything they can do to help out such as minding
their children for a period of time that day. How
gorgeous is that? Women are amazing.
Even if you lead a high-pressured life with barely
a moment to yourself, with only a simple change in
attitude you can start to get a taste of the natural
calm on offer to you at the time of your period. The
next time it is day one of your cycle, the first day
of bleeding, take a moment before you race (hope-
fully not!) into your day, and notice how your body
feels to you. Just acknowledge whatever you notice.
Ask yourself what you would most love to do if you
didnt have to work or worry about others that day.
Then with curiosity rather than despair, drama, or
frustration consider how you might give yourself
20 minutes of whatever that is on that day. When
I have asked women this, the majority reply that
they would love nothing better than simply curling
up with a great book or a pile of magazines and
not having to worry about anything or anyone. So
ladies, please, examine your schedule and be ruthless

240
about cutting out what is not essential on the first
day of your period, even fun things like catching
up with a friend for lunch. Notice how you might
leak energy by getting caught up in drama, gossip,
or having to listen to other peoples problems. Do
your best to excuse yourself from these situations as
quickly as you can, for this is the one day you need
to receive. Do your best to eat well on this day, too.
At first, simply become aware of this pattern each
month. The more aware of this cycle and this oppor-
tunity for calm you become, the more you will feel
as though you can make little changes that will open
this stage up for you, and the more effective you are
also likely to be in your professional life. Renewal
and rest are crucial to our health and our shine. You
now need to allow it.
MENOPAUSE
At its simplest level, menopause is the cessa-

tion of ovarian production of hormones. But pro-
duction continues from the adrenal glands and fat
cells. However, as explained earlier, many women
now make insufficient amounts of progesterone
from their adrenals because of chronic stress. In my
opinion, this is such a powerful factor in whether
a woman breezes through menopause with few or
no debilitating symptoms, or whether the heat and

241
the sleeplessness become overwhelming. If you are
approaching menopause, I cannot encourage you
enough to ensure that your adrenal function is opti-
mal. Apply the Restorative Foundation techniques
described in the Beautiful Solutions chapter to help
support the adrenal glands, and use breathing strat-
egies and herbal support, combined with lifestyle
changes where possible.
If you are postmenopausal, address adrenal and
liver health, with the strategies discussed in the Beau-
tiful Solutions chapter. Heat from the body can cer-
tainly be due to low oestrogen levels, low progester-
one levels, and/or liver congestion. If I meet a client
who has tried all sorts of natural oestrogen therapies
and used herbs that have an oestrogenic action, such
as black cohosh, and they are still overwhelmingly
hot and suffering debilitating hot flushes, I will sug-
gest treatments that support their liver.
Remember that in traditional circles, menopause
is a time when wisdom begins to flow constantly.
Trust what you already know inside of you when
it comes to your health. You innately know better
than anyone else what is best for you. Seek guid-
ance from health professionals, but apply only what
makes sense to you, and live knowing you are a
shining light for the generations born after you.

242
A TIME TO SHINE
Menstruation and menopause are feminine and

very natural processes. They offer incredible insight
into a womans general health as well as a window
into her inner world of subconscious thoughts and
beliefs. These thoughts and beliefs drive so much of
what we do and how we feel. They can be a barom-
eter guiding you to remember what you were born
knowing: that you are the embodiment of loveliness.
Our behaviour is the outermost expression of
our beliefs, and sometimes our hormonal balance as
well as our shine can be returned to their naturally
glowing state when we change what we believe we
have to do to be loved. You dont have to do any-
thing. Just be. For you are love. And you are light. It
is time to allow your beautiful light to shine.

243
The most beautiful people we have known are
those who have known defeat, known suffering,
known struggle, known loss, and have found their
way out of the depths. These persons have an
appreciation, a sensitivity, and an understanding
of life that fills them with compassion, gentleness,
and a deep loving concern. Beautiful people do
not just happen.
Elisabeth Kubler-Ross

244
Chapter 4
Part 3
Beautiful Thyroid
Hormones:
how they impact your shine
W
hen it comes to our sparkle, the thyroid
gland is another part of the endocrine
system that both contributes to, and is
affected by, our environment and our perceptions.
And again the pituitary gland, in this case influenced
by the hypothalamus, controls thyroid function.
Understanding where any dysfunction may have
come from and the mechanisms involved are crucial
to improving your health, your body size, and how
you look and feel on a daily basis. Skin tends to be
very dry, for example, if the thyroid is not working
BEAUTIFUL THYROID HORMONES:

245
optimally, and it can also lead to hair thinning, not
to mention a deep fatigue and a cold in your bones.
The thyroid is a little butterfly-shaped gland that
sits in your throat area. It makes hormones that play
an enormous role in your metabolic rate as well as
temperature regulation and energy (that is, not feel-
ing fatigued). Every day of my working life, I meet
people who exhibit virtually every symptom of an
under-active thyroid, yet their blood test results
demonstrate that everything is in the normal
range. More on normal ranges later.
THE THYROID HORMONES
The production of thyroid hormones involves a

cascade of signals, and glands other than the thy-
roid are also involved. This means that if you have
a problem with thyroid hormone levels, or with
debilitating symptoms indicating that something is
awry with your thyroid function, then it is essential
to get to the heart of the matter so treatment can be
appropriately targeted.
The thyroid function cascade begins with the
hypothalamus, a gland that makes a hormone that
sends a signal to the pituitary gland, the tiny gland
that sits at the base of your brain, which we have
already seen produces hormones involved in men-
struation. The pituitary in turn makes a hormone

246
called thyroid stimulating hormone (TSH) that sig-
nals the thyroid to make one if its hormones, known
simply as T4 (thyroxine). T4 is found in the blood
in two forms, namely T4 and free T4 (fT4). They are
the same hormone, except one is free to enter tis-
sues and the other is bound up and unable to enter
tissues, which is where the work needs to be done.
However, T4 and fT4 are inactive hormones, and
must be converted into T3 and then the active thy-
roid hormone called fT3 (free triiodothyronine). It is
fT3 that drives your metabolic rate and capacity to
burn body fat. The flowchart below illustrates the
hormonal cascade.
Hypothalamus Thyroid Releasing Hormone
(TRH)
Pituitary gland Thyroid Stimulating

Hormone (TSH)
Thyroid T3 and T4
The thyroid hormone cascade: Signalling begins with the

hypothalamus, followed by the pituitary, which then in
turn signals the thyroid gland to make its hormones.

247
Here is a summary of various forms of thyroid
hormones and their functions;
TSH reflects the blood level of thyroid
stimulating hormone.
Total T4 reflects the total amount of T4
present in the blood; that is, the bound
(unavailable) T4 and the Free T4. Note that
high levels of synthetic oestrogens or oestro-
gen dominance can increase the amount of
the protein that binds T4. This may produce
misleading elevated Total T4 values, which
can look like hyperthyroidism when it is
not.
Total T3 reflects the total amount of T3
present in the blood; that is, the bound
(unavailable) T3 as well as the Free T3. Oes-
trogen dominance creates the same effect as
mentioned in relationship to T4.
Free T4 reflects the biologically active
(free) form of T4. This T4 can be converted
to T3 or RT3. This value is relatively stable
and does not appear to be influenced by
oestrogen dominance.
Free T3 reflects the biologically active
(free) form of T3 that can generate pro-
duction of energy (in the form of ATP).

248
This value is relatively stable and does not
appear to be influenced by oestrogen domi-
nance.
RT3 reflects the level of Reverse T3. This
can be measured; however, the approximate
value can be estimated from knowing T4
and T3 values since T4 will become either
T3 or RT3. For example, if the T4 is elevated
and the T3 is low, we know that RT3 (what
the rest of the T4 becomes) will be relatively
elevated, which is not what you want.
There are a number of nutrients essential to the
production of optimal levels of thyroid hormones.
Iodine and selenium are both vital minerals to this
process of conversion that literally lights up your
metabolic rate. Many people today get very little
iodine and selenium in their diets as the majority of
soils in the Western world do not contain these trace
minerals, and if the nutrients are not in the soil they
cannot be in the food that is grown in them.
The thyroid gland can become over-active,
known as hyperthyroidism, or under-active, known
as hypothyroidism, and it is the latter scenario that
can lead to weight gain that can be difficult to shift
until this issue is addressed. Both poles of dysfunc-
tion, however, can impact on your shine.

249
Some people swing between an under-active and
an over-active situation. The thyroid gland is also
susceptible to autoimmune diseases, meaning your
immune system, which is supposed to defend you
from infection, starts to see the thyroid gland as a
foreign particle, like a germ, and attacks it, leading
to a change in its function. This can lead to either
the over-active picture (with autoimmune involve-
ment this is known as Graves disease) or an under-
active picture (known as Hashimotos thyroiditis
with autoimmune involvement). Infection, poor liver
function, iodine, selenium, and iron deficiencies, as
well as oestrogen dominance and high or low corti-
sol levels, are all major factors that can initiate thy-
roid dysfunction. If you suspect your thyroid is not
working optimally, re-read the list just outlined and
think about what you have already learnt from the
earlier sections about stress hormones and sex hor-
mones and if they may be impacting on the optimal
function of your thyroid. It is important to work out
the path that leads someone to altered thyroid func-
tion, for behind the why lies most of the answer
the road into dysfunction is also the road we need
to take out. If this doesnt make sense yet, it will
very soon!

250
HYPOTHYROIDISM:
UNDER-ACTIVE THYROID GLAND FUNCTION
One of the first things that springs to mind with

under-active thyroid people, is that they almost
always tell me that coffee makes them happy and
that the first 20 minutes or so after they have had
a coffee, is the only time they feel what they call
normal. They feel like they can function. They
will also usually tell me that chocolate helps them,
and, if they feel this way, it is potentially not just the
caffeine content of the chocolate but maybe also the
dopamine-enhancing actions of this food. Dopamine
is a neurotransmitter that when in low supply can be
involved in depression, while excessive amounts can
drive addictive behaviours. For someone with poor
thyroid function, chocolate may give them a little
lift. Please dont assume, though, that if you love
chocolate, you have a thyroid issue many people
simply love chocolate.
The classic symptoms of hypothyroidism are:
gradual weight increase over months for
no apparent reason, or weight that wont
budge no matter what you do
often feeling cold, sometimes cold in your
bones and like you cant get warm
tendency to constipation

251
tendency to depressed mood, forgetfulness,
and a sense of being easily confused
hair loss or hair drier than previously
dry, brittle nails
menstrual problems
difficulty conceiving
beyond tired, you are fatigued
headaches.
If a womans thyroid gland is under-active, she
is more likely to feel deeply fatigued and depressed
in her mood, rather than racy and anxious. How-
ever, I have met countless women who, from a
mood and behaviour perspective, appear to bounce
between these two extremes, so I feel it is impor-
tant to explore both the under- and the over-active
thyroid health pictures. And given that the thyroid
is controlled by the pituitary, when the whole endo-
crine system is not able to work optimally due to
what might be a poor-quality diet, lack of restor-
ative sleep, worry, and/or a perception of pressure,
the thyroid is a likely target for dysfunction.
Lets explore the roads to an under-active thyroid
and where to begin to support your thyroid health.
Infection and Poor Liver Detoxification

A history, at any stage in life, of glandular fever

252
(Epstein-Barr virus, also known as mononucleosis)
can be a common road to hypothyroidism. Another
route is liver overload, or a congested liver as I
sometimes refer to it. Treatment of both of these
roads involves taking excellent care of the liver, and
I encourage you to apply my liver-loving strategies!
Additionally, astragalus is an excellent herb to use
for a chronic infection background if an herbalist
agrees this will meet your needs.
Mineral Deficiencies
Since hypothyroidism can be influenced by defi-
ciencies in selenium, iodine, and iron, choose foods
that are rich in these minerals. Eat Brazil nuts daily
for selenium, and use Celtic sea salt with iodine and/
or cook with seaweeds, such as kombu, for iodine.
To review, good food sources of iron include beef,
lamb, eggs, mussels, sardines, lentils, green leafy
vegetables, and dates. There is a small amount of
iron in many foods, so eating a varied diet is impor-
tant. And remember that absorption is enhanced by
vitamin C. If you do not eat animal foods, do not
assume you are iron-deficient. For some vegetarians,
their body utilizes the iron from vegetable sources
very efficiently, but it is worth testing.
The other option is to take a supplement that cov-
ers these nutrients. There are some excellent thyroid

253
support capsules on the market, and you could con-
sult with a health professional if you are interested
in trying that route. Regarding iron, it can be good
to have a test before you supplement, as overload-
ing on iron is not good. A test can be done for both
iron and your iron storage (ferritin) levels. If you are
deficient, it can be a challenging and very slow pro-
cess to get your iron levels up without supplementa-
tion. So it is good to know your blood levels of this
mineral. Many iron supplements are constipating,
but most people find this doesnt happen with liquid
iron supplements.
Heres more on iodine from a magazine article I
wrote just so you know how important this is
Iodine
Iodine is a trace mineral so essential
to our health that our body begins to shut
down without it. Our thyroid gland loves
iodine, and it cannot make thyroid hor-
mones without it. Symptoms of an under-
active thyroid include a deep tiredness, a
sluggish, heavy feeling, dry skin or hair,
feelings of cold, a tendency to be consti-
pated, puffy eyes, and a propensity to a
depressed mood. Increasing dietary iodine
intake can make a big difference, if iodine
is an issue for you.
Thyroid hormones essentially deter-
mine our metabolic rate as adults and our
growth as children. Iodine is also essential

254
to the IQ of the developing brain in utero
and, sadly, studies are now showing that
some children in the Western world are
suffering from such low iodine levels that
their IQ is detrimentally affected.
Why is this so?
Soil is a poor source of iodine, and if a
nutrient is not in the soil it cannot be in our
food. Where once foods made from whole
grains, for example, were good sources in
areas where the soil contained iodine in
the first place, the depletion of the min-
eral content of our soils means this is no
longer the case. New Zealand, for exam-
ple, has volcanic soil, which has never
contained any iodine. While the soil may
not be a good source of iodine, the sea is
somewhat better.
Food sources of iodine include all of
the seaweeds, which you can add to soups,
stews, casseroles, and salads to give them
a subtle salty flavour, while imparting
their nutritional value. A form of seaweed
commonly eaten is nori, used frequently
in sushi. Seafood contains small amounts
of iodine, but even eating seafood every
day will not provide you with adequate
amounts of iodine.
Salt was first iodized in 1924; how-
ever, it tended to go out of fashion with
the advent of rock salts and Celtic sea
salt. Although Celtic sea salt offers the
additional benefits of a broad range of

255
trace minerals, some brands lack iodine
unless it has been fortified. Himalayan
pink salt tends to contain a great range of
minerals, including iodine. The only con-
cern with conventional iodized salts is that
most brands contain anticaking agents
that are not ideal for human health. Bot-
tom line? Check your salt to make sure it
contains iodine.
Iodine is a difficult mineral to test for.
Accurate tests require you to collect 24
hours of urine and, remarkably, not all
countries offer this testing.
Adult females require 120 micrograms
(g), males 150 g, of iodine per day to
prevent deficiency. It is far more benefi-
cial, however, to individualize doses. Often
higher doses are initially necessary to
treat a deficient state, and this can eas-
ily be done with one to three drops of a
good-quality liquid iodine solution per day,
available from some health food shops or
through a compounding pharmacist. It is
best to be guided by a health professional
to meet your individual needs.
~~~~~~~~~~~~~~~~
Oestrogen Dominance
Too much oestrogen can suppress thyroid func-
tion, while optimal progesterone levels support
its function. Apply the strategies for dealing with

256
oestrogen dominance if you suspect that this is the
basis for your challenge with your thyroid gland.
For example, if you have had challenging periods
for a few years, you may have been oestrogen-dom-
inant for that time, and this can lead the thyroid to
not work optimally. If your thyroid dysfunction is
due to oestrogen dominance, no amount of iodine
or selenium will resolve it; only sorting out the oes-
trogen dominance will road in is road out.
Elevated Cortisol Brought on by Stress

Elevated cortisol as a result of stress decreases the
levels of the active, fat-burning thyroid hormone T3,
which slows your metabolism. Added to this, high
levels of cortisol urge your body to break down
muscle to provide glucose for your brain, and reduc-
ing your muscle slows your metabolic rate as well.
In the absence of stress, a healthy body converts T4
into T3, but with elevated cortisol levels the conver-
sion of T4 to T3 decreases.
Poor conversion of T4 to active T3 also occurs if
you restrict your food intake. Your body assumes
that you must be starving, and therefore it must slow
down the metabolic rate to preserve those precious
fat stores. It may be frustrating, but your bodys pri-
mary goal is always survival.
Elevated cortisol can also inhibit the release of

257
TSH from the pituitary and, with less TSH, the body
usually produces less T4. Apply the strategies to sup-
port the adrenal glands if this scenario rings true for
you. Poor thyroid function can also lead to elevated
cholesterol and, once thyroid function has been
treated, the cholesterol returns to normal.
Low Cortisol Brought on by Stress

As you now understand from the Not-So-Beauti-
ful Stress Hormones chapter, cortisol levels can also
plummet, usually after prolonged stress. It is as if
the adrenals crash. When this happens, the informa-
tion the thyroid receives can also drive it to dysregu-
lation and, for some, supporting the adrenals using
herbs and nutrients, as well embracing a more calm-
ing way of life, can be the best medicine for the
thyroid. In my practice I have often found womens
thyroids respond better to thyroid treatment when
the adrenals are supported at the same time.
Thyroid Medications
Typically today, if someone has been diagnosed
with an under-active thyroid, they are prescribed
thyroxine (T4). Some people feel brilliant on this
medication and all of their hypothyroid symptoms
disappear, including what is likely to have been
unexplained weight gain. If this has not happened
for you despite taking this medication, try a different

258
approach. After years of taking thyroxine, it will not
suddenly start to work if it hasnt yet. Same goes if
the fatigue hasnt lifted. In your journey to feel like
your spark is ignited, you may need a different or an
additional support.
There are numerous brands of thyroxine on the
market. If you want to stick with conventional med-
icine, tell your general practitioner if you feel lousy
on your current medication and communicate that
you would like to try a different drug. I had hun-
dreds of clients who were happily taking one form
of thyroxine, and, when the thyroid medication that
is subsidised was changed to a different brand, all of
their symptoms returned. Explore this even if your
blood levels of TSH, fT4, and fT3 are normal, but
you still have symptoms.
In my opinion, an excellent option to try when it
comes to hypothyroidism is whole thyroid extract
(WTE). This is taken instead of any synthetic medi-
cation and, unlike the synthetics providing only one
of the thyroid hormones, WTE provides all of the
thyroid hormones. If you are interested in exploring
this, it is essential to work closely with your doctor
during a transition in medications. Whole thyroid
extract is made by a compounding pharmacist.
If you have not been diagnosed with a thyroid
illness, but you exhibit numerous symptoms, do not

259
rely solely on your blood test results to determine
if your thyroid is under-active. Work with a health
professional who will treat the symptoms, not the
blood, and who will monitor both your symptoms
and the blood work as you explore treatments. I
learnt this in a powerful way with a client whose
story melts my heart.
Patricias Story
Thyroid Antibodies
The importance of testing thyroid anti-
bodies is best demonstrated with this
story. A precious lady arrived at my prac-
tice asking for assistance with her health.
When I asked how I could help, she burst
into tears and said she had known that she
had an under-active thyroid for about 30
years. Patricias blood tests always come
back within the normal range, and no one
would treat her. She had gained over 100
kilos (220 pounds) over the 30 years, and
it all began when her dear mother passed
away. Patricia said she had eaten poorly
for about three to four months after her
mothers death, and put on weight, but her
grief gradually eased and, as it did, she
started to eat better again, as she always
had. But nothing changed. Her size kept
increasing. So then she didnt just eat well,
she signed up for a gym membership and
she started to eat even better. When I saw
her, Patricia was unable to exercise due to

260
knee pain from carrying so much weight
(her description, and she thought she was
about 180 kilograms [400 pounds]), but
she still ate in a way that did not warrant
her size.
Of course Patricia had a huge amount
of unresolved grief, to which, she said,
doctors, with the best of intentions, kept
offering her antidepressants. She always
declined because she felt it was her thy-
roid. Yes, there had been times when she
hadnt eaten very well. But she also had
plenty of months and years of making
extraordinary efforts for no reward.
Given that Patricia ticked every box
when it came to symptoms of an under-
active thyroid, I decided to request fresh
blood tests and include thyroid antibodies,
specifically anti-thyroid peroxidase and
anti-thyroglobulin. Having been taught at
university that it was highly unlikely for
thyroid antibodies to be elevated and an
issue if thyroid hormone levels were in
the normal range, I could understand why
Patricias auto-antibodies had not been
tested but from a symptoms perspec-
tive, I could not.
To cut a very long story short, despite
her latest thyroid hormones levels being
in the normal range, but skewed one
way (discussed below), Patricias antibod-
ies were the highest I have ever seen. To
put this in context, the normal range

261
for both of these antibody tests in this
national laboratory is less than 50. Patri-
cias anti-thyroid peroxidase and anti-thy-
roglobulin were both greater than 6500
off the scale and through the roof. When
I telephoned to tell her, she was at first
thrilled that all along there had been a
reason for how lousy she had felt. She told
me later that anger then surfaced for a life
she felt shed missed out on because this
was not picked up on. She had remained
very shy, which she blamed on her size,
and on reflection was very sad that she
had not met a partner with whom to share
her life. She decided to seek out the most
natural approach she could for her very
under-active thyroid, and, after consider-
able weight fell off her over the first three
months, she booked her first overseas
holiday.
There is always a why to how you feel. You just
have to find it.
HYPERTHYROIDISM:
OVER-ACTIVE THYROID GLAND FUNCTION
Common signs and symptoms of an over-active

thyroid include:
heart palpitations
heat intolerance or easily over-heating (this
can also indicate liver congestion)

262
nervousness
insomnia
breathlessness
increased bowel movements
light or absent menstrual periods
fatigue, but more wired than tired
fast heart rate
trembling hands
weight loss (although not always, as
appetite increases with hyperthyroidism
and some people eat enough to cover the
increase in metabolism)
muscle weakness
warm, moist skin
hair loss
staring gaze
bulging eyes.
Thyroid hormones have a direct effect on most
organs, including the heart, which beats faster and
harder under the influence of elevated thyroid hor-
mones. Essentially, all cells in the body will respond to
increases in thyroid hormone levels with an increase
in the rate at which they conduct their business.
When it comes to an over-active thyroid, whether

263
there is autoimmune involvement (Graves disease)
or not, a frantic pace of life has been involved with
every single case I have ever worked with. In my
experience, stress, specifically the pace of life and
what each woman has demanded of her body, is the
major factor in the development of hyperthyroid-
ism. More than any other group, they have sacri-
ficed sleep and juggled more in their lives to date
than most people could juggle in a lifetime. As I like
to say to one of my favourite rushing friends, it is
as if you run a small country with all that she han-
dles. And there is usually a part of them that actu-
ally quite enjoys life this way. They are incredibly
capable. They are often at a bit of a loss why their
body has gone and done this; namely, presented with
elevated anti-thyroid antibodies along with elevated
thyroid hormone function tests. Yet their body has
sent them a powerful message: the way in which they
are living is not serving their health, or perhaps even
their destiny, and what life has in store for them.
I believe that your body does its best to wake you
up to pay attention to what really needs your atten-
tion, every day. I have seen some over-active thyroid
conditions return to normal with this acknowledge-
ment and the subsequent lifestyle change that must
go with it.

264
The women I have worked with who have success-
fully returned their thyroid function to normal from
being over-active, and had a complete remission of
their symptoms, have literally changed their life. Ini-
tially, they usually go on medication prescribed by
their doctor, but, while on medication, make life-
style changes with a view to using medication short
term if they can. They usually change their jobs, and
if that is not possible they completely change their
approach and attitude to that work and their life.
My observation is that they are usually very play-
ful women who love a good laugh; incorporating
this element of their personality into their everyday
life, including at work, helps their health and their
shine. This has been incredibly inspiring to witness
in my clients. In You Can Heal Your Life, Louise
Hay suggests that in hyperthyroidism there can be a
feeling of rage at being left out, and she encour-
ages people to affirm: I am the centre of my life,
and I approve of myself and all that I see. Explore
this if it resonates for you; but if it doesnt, simply
move on.
It is virtually impossible to slow down and
approach life from a calm, centred space when your
body is getting the message that it needs to speed
everything up. It can be very difficult to take part

265
in a meditation class when your heart feels like it
is about to jump out of your chest. So the physical
aspect of this condition most certainly needs to be
sorted out. However, I want to encourage you to
also get to the real reason of why you may have run
your life at such an intense pace in the first place, a
concept I explore in Rushing Womans Syndrome.
BLOOD TESTS AND NORMAL RANGES
The concept of a normal range is necessary, as

cut-off points help indicate when something may be
abnormal. I have great concerns, however, when we
base the future of a persons health on blood tests
alone.
According to Dr Karen Coates, an insightful and
pioneering general practitioner and co-author of
Embracing The Warrior: An Essential Guide for
Women, the normal range for some blood tests is
calculated periodically by each pathology laboratory
to ensure that the reference range printed on the test
results is accurate. On the morning of this day, the
first 100 blood samples received are tested for their
(in this case) TSH levels in order to determine the
reference range. Or it might be iron levels, for exam-
ple. But! Why do people usually have blood tests?
Because they are feeling particularly spritely that
day? No most often the precise opposite is true!

266
Yet it seems we base our normal ranges on these
figures. Furthermore, it is also important to under-
stand how the average amount of a particular
nutrient or hormone is calculated. Mathematically,
the top reference point is calculated to be two stan-
dard deviations above the average, while the bot-
tom figure is two standard deviations below the
average. The arbitrary rules of this method dictate
that 95 per cent of the 100 blood samples taken must
fall into the normal range. The statistical defini-
tion of standard deviations insists that only four or
five results may fall outside of this reference range,
two or three samples below and two or three above.
I want to make two points. First, the refer-
ence ranges for some blood parameters are getting
broader. The normal range for TSH when I wrote
the first draft of my book Accidentally Overweight
was 0.4 to 4.0. By the time the book went to publi-
cation, four months later, the normal range had been
expanded to 0.3 to 5.0. As mentioned later, people
at either end of this blood range will look and feel
completely different, and they will more than likely
exhibit thyroid symptoms. If they are symptom-free,
no problem, their body is not trying to draw their
attention to the thyroid gland. However, my con-
cern is this: if we base treatment on the blood work
alone and leave people to live with their symptoms,

267
with their result skewed to one end of the normal
range, we are risking, not optimizing, their health.
This brings me to my next point, which is that you
can see from the start that this process is flawed,
given it is undertaken on individuals who are poten-
tially unwell. It is more challenging to create opti-
mal health, prevent disease, and maximize quality
of life for people when they are being guided with
their blood tests to fall into a potentially unhealthy
normal range.
YOUR BLOOD TESTS
I urge you to get copies of your own blood tests

and look for results being skewed to one end of the
normal range. Let me explain.
The normal range for TSH where I live is cur-
rently 0.4 to 4.0 (it switched back to this range).
Although those numbers may seem small, someone
with a TSH of 0.4 feels and looks completely differ-
ent than someone with a TSH of 4.0. Additionally,
if your results are not actually outside the normal
range, you will usually be told, well-meaningly, that
there is no problem with your thyroid. A common
picture I see is a TSH of 2.5 or greater (made by
the pituitary) screaming out to the thyroid gland to
make T4. Normal levels of T4 are between approxi-
mately 10 and 20 units and, usually for someone

268
with symptoms of hypothyroidism, their T4 might be
11. This person feels exhausted in their bones, has
trouble naturally using their bowels daily, has dry
skin, very low motivation, a tendency to a depressed
mood, brain fog, and their clothes are gradually get-
ting tighter. They feel so far from their former selves,
and I have met many women who wonder if they
will ever get their gloss back. Their thyroid needs
support, and when this is tailored to the individual,
optimal health and a zest for life return.
In this case, I always start with iodine and sele-
nium and sometimes iron, along with adrenal sup-
port, a grain-free diet, and a big chat about their
beliefs and what their perception is of what life is
like for them. If oestrogen has been dominant for
some time, I also address that.
Sues Story
A client came to see me for help with
her debilitating fatigue and her inability
to lose weight. She had been on thyroid
medication for three years. Sue worked
as a schoolteacher, was married, and
had two teenage children. Her day con-
sisted of dragging herself out of bed to go
to work and, as soon as she came home
in the afternoon, she had to go to bed and
sleep, or she couldnt function the next
day. She shared with me how grateful she
was to her husband for his support, as

269
he took care of all of the meals and the
house, as well as helping the children in
the evening. She had no quality of life and
it also affected those around her. When I
looked at her blood test results at diagno-
sis, this ladys TSH was 14.9 (normal range
0.44.0). After a year of working on get-
ting the dose of medication right, her TSH
had stabilized at either 7.8 or 7.9 and had
sat there for two years. Sue had been told
there was nothing more that could be done
to both get her TSH lower and resolve her
deep fatigue and the impact that was hav-
ing on her life.
It was very clear to me that the first
step for this lovely lady was a gluten-free
diet, and I guided her to do this for a trial
period of four weeks, after which time I
suggested she have her thyroid hormone
levels re-tested. After her TSH sitting at 7.8
or 7.9 for two years, with four weeks on a
gluten-free diet her TSH was 4.8 and, even
more importantly, she could now delay her
bedtime until 9pm. Game-changing.
The next step was herbal medicine to
support Sues adrenals, as well as her
thyroid, and four weeks later her TSH was
4.2, another wonderful drop and another
improvement in how she felt, this time
in how her clothes fit. This precious lady
shared with me that she had not been able
to lose weight for at least 10 years and
now it felt effortless.

270
Like I said, there is always a reason we just
have to find what serves your inner and outer well-
ness!
And, finally, one last case study to demonstrate
what thyroid support can do.
Karens Story
A 24-year-old who had tried all sorts of
things to solve her skin congestion reached
out to me. She had read Rushing Womans
Syndrome and had learnt so much about
how skin is simply a reflection of interior
processes. Here is what Karen wrote:
My skin had been playing up. I assumed
my skin wasnt good because of my diet so I
really amped up green smoothies and greens
in meals, etc. I also went off fried foods and
chocolate and religiously took my fish oil
and flax fibre with evening primrose oil and
saw no change.
So I bought some ThyAdren (selenium
and iodine as well as herbs Id read about in
your book), as I felt I was probably lacking
in iodine. I have noticed huge improvements
to my energy levels but also my skin. The
reason this is interesting to me is that techni-
cally I shouldnt have low thyroid func-
tion. My blood tests are normal, and I dont
have any of the symptoms. I have no trouble

271
losing weight. Made me wonder how many
women like me with skin problems have sub-
optimal thyroid levels, particularly in New
Zealand and Australia.
Quite often, the aspect of your outer
appearance that frustrates you most is a
great gift, asking you to eat, drink, think,
or move differently, asking you to look
beyond what you are currently doing to
support your health. Now, not only has
lovely Karens skin returned to its flawless
state, but now she also understands that
this was made possible because her thy-
roid and adrenals are working optimally.
And if those glands are left working sub-
optimally for long periods, they can have
more significant health consequences
down the track.
EMOTIONAL AND HOLISTIC APPROACHES
As touched upon earlier, Louise Hay, the brilliant

metaphysical medicine pioneer, teaches that thy-
roid problems represent feelings and beliefs around
humiliation and feeling like you never get to do what
you want to do. (How many mothers, in particular,
does that describe?!) Because I think addressing such
issues are an essential part of an holistic approach,
it is worth revisiting these ideas as a conclusion to
this chapter. Louise Hay suggests someone with thy-
roid problems unconsciously asks: When is it going

272
to be my turn? She proposes that you develop a
new thought pattern of I move beyond old limita-
tions and now allow myself to express freely and
creatively, and suggests people with hypothyroid-
ism explore any feelings of hopelessness, a feeling
of being stifled, or a sense of giving up. If it rings
true for you, Louise suggests that you develop a new
thought pattern of I create a new life with new
rules that totally support me. I encourage my cli-
ents who have a thyroid that needs support to know
that every moment is, in fact, their turn, as one of
the most transformational learnings in life is that life
doesnt happen to you, life happens for you.
I include this information to offer you a whole
picture of your thyroid health, one that covers the
conventional function of hormones, glands, and
blood tests, through to the nutritional supports that
are essential, especially iodine and selenium, and yet
also addresses the metaphysical. Somewhere among
these three approaches lies your answer, not neces-
sarily in just one or the other. I urge you to explore
all three.

273
Promise me youll always remember: youre
braver than you believe, and stronger than you
seem, and smarter than you think.
Christopher Robin (to Pooh)

274
Chapter 4
Part 4
Beautiful Pituitary
Hormones:
their role in your glow
P
art of what I always aim to do for people is
get to the heart of their particular health mat-
ter, with the view to resolving or healing what
they want to work on. I also always look for the big-
ger picture that this particular health and/or beauty
challenge is offering. This usually involves exploring
what is happening for an individual physically and
emotionally.
There are numerous body systems intricately
involved in our physical and emotional health, how
we look, how we feel, and how we behave. And as
BEAUTIFUL PITUITARY HORMONES:

275
you now understand, the nervous system and the
endocrine system hold the key to so much about how
we feel, how we see ourselves, and how others per-
ceive us. The master control centre for our hormonal
systems is the pituitary gland, a gland that is too
often overlooked when exploring a womans health,
unless symptoms distinctively point to a problem in
this area. Yet creating an environment inside the body
that allows the pituitary gland to work optimally can
be the key to a calm existence, one that allows great
regulation of all the other endocrine glands, includ-
ing the adrenals, the ovaries, and the thyroid, allow-
ing you to sparkle inside and out.
WHAT DOES THE PITUITARY GLAND CONTROL?
The pituitary is a pea-sized gland located at the

base of the skull between the optic nerves; its main
task is to secrete hormones. The reason the pituitary
is sometimes referred to as the master gland is
because it controls hormone functions, such as our
temperature, thyroid activity, growth during child-
hood, urine production, and ovulation. In effect, the
gland functions as the thermostat that controls all
the other glands that are responsible for hormone
secretion. The gland is a critical part of our ability
to respond to the environment. It is the link between
our nervous and our endocrine systems. The chart

276
below shows the location of the pituitary gland,
housed in the brain at about level with the bridge of
your nose, and the glands it affects.
The pituitary gland: This gland controls many aspects of

the endocrine system by sending messages to other glands
to make more or less hormones.

277
I share the following information with you so
you can truly marvel at, and deeply appreciate, what
a miracle the human body really is. The pituitary
gland actually functions as two separate compart-
ments: the anterior (front) portion and the posterior
(back) portion. The anterior pituitary is made up
of a separate collection of individual cells that act
as individual factories (termed functional units)
that are dedicated to produce a specific regulatory
hormone messenger or factor. These factors are
secreted in response to the outside environment and
the internal bodily responses to this environment.
These pituitary factors travel into the bloodstream
and eventually reach their specific target gland.
There, they stimulate the target gland to produce the
appropriate type and amount of hormone so that
the body can respond to the environment correctly.
Isnt that absolutely amazing?
There are factories for a number of specific hor-
mones, including cortisol, growth hormone, pro-
lactin (related mostly to lactation, but can also be
elevated in certain reproductive conditions, as dis-
cussed in the Beautiful Sex Hormones chapter),
gonadotropin (stimulates the gonads), and one for
thyroid-related stimulation. These five factories
function as the anterior pituitary gland neuroendo-
crine unit. Again, no need to worry about any of

278
these long-winded scientific names, I simply want
you to see that the pituitary is the master controller
of the endocrine glands we have explored in previ-
ous sections.
The posterior part of the pituitary stores and
secretes hormones made by the hypothalamus. Both
sections of the pituitary are directly connected to,
and controlled by, the hypothalamus, a section of
the brain controlling the basic survival processes of
hunger, thirst, sexual reproduction, and self-defence.
As I mentioned before, it is the part of the brain
that, 24/7, asks the question: Am I safe? A stem
containing both neurons (the nervous system) and
small blood vessels (to transport the hormones of
the endocrine system) connects the pituitary gland
with the hypothalamus. Therefore, the hypothala-
mus communicates with the pituitary in two ways:
by nerve impulses and by chemical messengers (hor-
mones). The anterior pituitary receives instructions
from the hypothalamus in the form of releasing
hormones. These chemical messengers produced by
the hypothalamus then travel through the blood. A
special network of vessels directs this blood through
the anterior pituitary. In contrast, the posterior pitu-
itary receives its messages through neural tissue and
is controlled by nerve impulses.
If any one of the factories in the anterior part of

279
the pituitary becomes excited and starts to over-
produce its respective hormonal factor, the result is
excess production of the final hormone product. For
example, if the cortisol cells, called corticotrophs,
lose their ability to respond to the normal stimuli
from the environment, and from the hypothalamus,
and develop their own independent, uncontrolled
autonomous secretion, they will produce more cor-
tisol than the body requires. In return, the adrenal
glands will be overstimulated and secrete unregu-
lated and unneeded stress chemicals, called catechol-
amines. The net result is excess production of these
important chemicals that can signal fat storage,
affect blood pressure (usually elevate it), and drive
the heart rate higher, among other things. This can
cause the body and internal organs to be stressed
when there is no need. Unfortunately, the conse-
quences of overdriving the internal organs of the
body can take a toll on your health and, eventually,
be life-threatening. In extreme cases, the cells that
overproduce their respective hormones can clump
together within a given area of the pituitary gland,
creating a true factory of overproduction that would
be diagnosed as a pituitary tumour. Not all pituitary
tumours are cancerous; however, all tumours need
medical attention due to the hormonal dysregula-
tion they promote.

280
THE PITUITARY HORMONES
The pituitary gland makes six hormones from the

anterior part and two from the posterior part. The
anterior lobe makes:
thyroid stimulating hormone (TSH) sig-
nals the thyroid gland to make thyroid hor-
mones
lutenizing hormone (LH) signals the ova-
ries
follicle stimulating hormone (FSH) sig-
nals the ovaries
prolactin stimulates breast development
and breast milk production
growth hormone for the growth of all
tissues in the body
adrenocorticotrophic hormone (ACTH)
signals to the adrenals to make cortisol.
The posterior lobe makes:
antidiuretic hormone (ADH) controls
how much urine is passed
oxytocin asks the uterus to contract at
appropriate times in life (such as during
childbirth and orgasm).
There are other endocrine glands in the body
that do not need the pituitary gland to give them

281
messages to produce their hormones. These glands
include the parathyroids for calcium regulation and
the pancreas for insulin production. They are con-
trolled through other mechanisms.
To give you an example of how one of the pitu-
itary hormones works, lets look at ACTH, whose
job it is to direct the adrenal glands, whose function
is essential to life. The hypothalamus produces an
ACTH-releasing factor that stimulates ACTH secre-
tion from the pituitary into the bloodstream. Specifi-
cally programmed receptors on the adrenal glands
pick up the ACTH, and these receptors start sending
signals to the centre of the cells (known as the cell
nucleus) to start producing and secreting adrenal
hormones. These hormones are then released into
the circulatory system and their presence is commu-
nicated to the brain. The broad (family) names for
some of the adrenal hormones include the glucocor-
ticoids (such as cortisol), which influence the metab-
olism of the body, the mineralocorticoids (such as
aldosterone), which are involved in regulating the
amount of water in the body and hence blood pres-
sure, and progesterone, which, as you know, is a
hormone crucial to reproduction, as it prepares the
uterus for the reception and preparation of a fertil-
ized egg (ovum).
Like so many other hormones, ACTH is secreted

282
in a circadian pattern over a 24-hour period. Each
individual has their own internal circadian rhythm
that determines how much sleep that person needs,
when they are most alert, and when they prefer to
eat. Disruptions of this rhythm can affect biological
functions and moods, along with intellectual ability.
For example, jet lag after a flight across a multitude
of time zones is probably the result of a disruption
of the circadian rhythm.
For most people, ACTH is at its highest blood
level in the early morning and, with its action on
the adrenals and the subsequent hormones that are
produced, it influences whether you bounce or crawl
out of bed. As the adrenals are the place from which
we make our stress hormones, if stress goes on for
too long some of the adrenals become less able to
adapt to conditions. In other words, they get the
message that they need to make stress hormones
constantly when you may, in fact, be safe. This
chronic stress pattern can deplete the adrenals over
time, with chronic, deep fatigue as a typical symp-
tom. (Although it is important to note that deep
fatigue can be a symptom of many disorders.) Quite
often with this health picture, the whole endocrine
system needs support based on restorative practices,
as outlined in the Beautiful Solutions chapter.
To really bring home to you just how extraordinary

283
the body is, I want to share with you some biochem-
istry that totally spins my tyres. ACTH is actually a
segment of a much larger glycoprotein prohormone
molecule called proopiomelanocortin (POMC). A
prohormone is a precursor to a hormone. Please
dont worry about all of the whiz-bang scientific
terms, just focus on the concept that follows.
POMC is synthesized by the corticotrophs of the
anterior pituitary. POMC gets split into several bio-
logically active polypeptides. Among these polypep-
tides is ACTH, whose major action is to stimulate
the growth and secretion of the cells of the adrenal
cortex. Other polypeptides derived from POMC
include: melanocyte-stimulating hormone, specifi-
cally called alpha- and beta-melanotropin, which
increase skin pigmentation; beta-lipotropin, which
stimulates the release of fatty acid from adipose
(fat) tissue; a small fragment of ACTH, which is
believed to improve memory; and beta-endorphin,
which suppresses pain. All that from one little pro-
hormone!
OBVIOUS SYMPTOMS OF PITUITARY PROBLEMS
When there is significant dysfunction with the pitu-

itary gland, the following symptoms are common:
headaches
visual disturbances

284
fatigue and lethargy
inability to cope
unexpected, abnormal, rapid growth
(height)
sleep disturbance
nipple discharge
impotence (men)
absence or disturbance of the menstrual
cycle
skin and hair changes.
Not everyone will experience all of these symp-
toms or all at once. These signs and symptoms
may occur because the target organ is not working
effectively, and the pituitary gland itself may not be
responsible. There are tests an endocrinologist can
run to determine what precisely is going on. When
there is a diagnosed pituitary condition, it will usu-
ally be necessary for an endocrinologist to prescribe
replacement hormones.
SUBOPTIMAL PITUITARY FUNCTION (NO

DISEASE)
I have seen countless women display symptoms

that involve all or most of the organs that the pitu-
itary governs without them having a full-blown

285
pituitary condition. I call this suboptimal pituitary
function. These women will display symptoms
involving the adrenal glands (related to stress hor-
mones), often the reproductive system (for example,
PMS, PCOS, endometriosis, debilitating meno-
pause), and sometimes the thyroid. If these women
read information on the internet, they will say they
cant work out if their problem is their adrenals, their
sex hormones, or their thyroid, as they relate to the
symptoms of dysfunction for each gland. They are
usually tired but wired, and they rarely sleep well.
Their moods change easily and unpredictably, and
they are often impatient with or withdrawn from
the people they love the most in this world. And
then they berate themselves for being this way
hardly a winning formula for a happy life. If it is not
clear to me, based on the symptoms, then I will test
the stress hormones, the sex hormones, and thyroid
function to get a clearer picture. What is apparent
to me is that for so many women today, all three of
these systems are affected, and not only do each of
the affected glands need support, the pituitary does,
too. I believe that for many this is the result of a
subconscious fear: either a fearful state that their
lifestyle choices, such as excess caffeine consump-
tion, drive their body to perceive, or an emotional
one, stemming from the belief (fear) that they are

286
not (good) enough. I will explore this further in the
Beautiful Insights chapter.
I meet countless women who tell me that they are
in love. And they are! And yet they are also in fear
fear that they will not do a good enough job,
fear that they are not there enough for their children
or friends, fear that their intimate relationship will
end unless they are, or look, a certain way, fear that
they will go broke, fear that they will get yelled at,
fear that they dont look as good as they once did.
Consequently, they do everything in their power to
avoid ever having to feel that they are not enough,
because it instinctively and subconsciously triggers
their belief (fear) that if they arent (good) enough,
then they wont be loved. To prevent their fears from
becoming realities, many women go into overdrive
and get overwhelmed as they try to be all things to
all people, which, for some, appears to lead to an
overwhelmed state that takes its toll on the pituitary
gland and the glands it controls.
CONTROL
Heres the weirdo medicine (an affectionate

phrase used by colleagues) aspect of how I consider
health conditions. If the pituitary gland is the control
centre for the human body, then it seems logical to
conclude that this gland will be particularly affected

287
in women who describe themselves as control
freaks, women who have forgotten how to trust the
unfolding of life, that each moment is all part of a
bigger picture that we often cant see or understand.
They have forgotten how to be fully present in each
moment.
I was reminded recently of the joy we can, as
adults, so easily miss. I was sitting on a park bench,
watching people from all walks of life enjoy the
sunshine and the outdoors. A mother threw a ball
to her two sons (aged about eight and 10 years),
one of whom had a developmental delay. This son
didnt catch the ball every time she threw it to him,
while her other son did. When the developmen-
tally typical boy caught the ball, he had no change
of expression on his face, or in his manner, and he
simply threw the ball back to his mother. The boy
with the developmental delay, however, celebrated
every time he caught it! The delight and the excite-
ment every time he caught the ball was as amped
up as the first time he caught it, and he literally
jumped with joy every time before he threw it back
to his mother. Catching the ball had become rou-
tine to the younger, developmentally typical child,
and he had lost his connection of glee to his ability,
while the boy with the developmental delay was
truly living in the moment and outwardly dem-

288
onstrating how thrilled he was every time it hap-
pened.
How many of your own skills do you take for
granted and no longer notice? Do you still pause at
the feeling of human contact, someone elses skin on
yours? Or the feeling of your pets fur under your
fingertips? Do you pause and breathe and tune in to
how this feels? The first time you felt these things,
it would have felt like magic to you. Pause long
enough in each moment to experience the magic
again. It is on offer 24/7. Only when we take our life
for granted and tune out, when we rush, when we
stand in front of the mirror bemoaning our [insert
least favourite body part that you focus on] that we
go momentarily blind. It is time to live your life in
the light again and allow your pituitary gland to
flourish.
AM I SAFE?
More and more, I am witnessing females of all

ages face the following health picture. Your hypo-
thalamus asks, 24/7: Am I safe? You dont realize
it does this, but it has always done this. In doing
so, it is assessing your physical environment. Is it
too hot? Too cold? It is also asking this from an
emotional perspective. Trouble is, you have beliefs
that you dont even know you have. You create

289
meanings from the looks on peoples faces and the
things they say, based on what you experienced as
a child, whether you realize this or not. You think
the world is how the world is, not how it really is,
but your perceptions create your reality. You tell
yourself stories constantly about who you are, and
who and what you have to be in the world. And if
based on the meanings you have set up in your ner-
vous system your hypothalamus perceives that you
are not safe (from being yelled at or criticized,
for example), then, without you knowing, it sends
a message to the pituitary gland, which fires off the
sympathetic nervous system and all of the necessary
hormones so that you are ready to fight or flee. It
throws you into the red zone I described earlier,
and you then live from there.
That means the adrenals make adrenalin and/or
cortisol, and most often both. Your adrenal produc-
tion of progesterone is therefore decreased, meaning
you lose this vital anti-anxiety agent, and oestrogen
becomes dominant, which makes you fleshy, puffy,
and kind of crazy. This means your thyroid gets
a signal to either amp up or decrease its hormone
production, and your blood glucose is not astutely
regulated, which can lead you to feel like you want
to eat your arm off, particularly sweet food. All of
the above make it harder and harder to sleep well,

290
further setting you up, biochemically, for your outer
shine to fade from a lack of restoration not to
mention the stress it puts your insides. Not feeling
safe feeds the cycle, and the chemistry that the cycle
elicits keeps it going.
But when I spell it out like that, you can see
where you may need to start to get your shine back
to full glory with your own mind. Of course I
offer solutions for the various hormonal pictures I
have described that is a huge part of what I do
and why peoples health improves and of course I
will encourage you to step up and do all you can to
give your body the opportunity to balance your sex
hormones and stop churning out stress hormones,
and reinvigorate your thyroid. There are many steps
you can take to actively assist your body. Yet, at the
same time, I strongly urge you to get to the heart
of your matter, and see why you do what you do
when you know what you know (lets face it, its not
a lack of education or knowledge that leads you to
eat too much sugar its biochemical or emotional,
or both!), or why you rush or feel overwhelmed, or
why you dont feel safe. Otherwise it is like trying to
stop a bath from overflowing by easing the plug out
of the hole, while leaving the tap running. Exploring
the emotional side of your health lets you to turn off
the tap.

291
Real food fosters that exploration, that enquiry.
It is very difficult to be kind, compassionate, and
patient with others, or for you to even want to inter-
act with people if you have a tendency to withdraw
more, when you are filling yourself with stimulants
and food that contain very little nutritional value.
Choose real food that nourishes you, and watch
your physical as well as your emotional health
deeply radiate from within.
All I want for you right now at this stage in the
book is to recognize the body systems that may
need support, and for you to have an understand-
ing of the power that real food, certain nutrients,
and hydration play in your inner and outer health.
Dont worry about your next step right now. Just
recognize, with immense compassion for yourself,
that it is what it is. The power to change your health
is in your hands.
THE INTENSE STRESS OF NATURAL DISASTERS
Tragically, there have been many disasters in the

world of late, both natural (such as earthquakes)
and domestic (such as violence), and when I talk
about stress, I certainly do not want to make small
of anything any of us may have been through. A
natural disaster promotes the fight-or-flight response
for a very good reason: to help you get out of danger

292
and save your life. I know that for many thousands
of women I have met who have been through such
events that the stress continues long after the events
themselves may have passed. If this applies to you, I
admire your courage and resilience.
I offer you an article I wrote for a womens mag-
azine after the earthquakes in Christchurch, New
Zealand. Although some of the information you will
have read in the Not-So-Beautiful Stress Hormones
section, I left the article intact to reiterate the power
of both human biochemistry and human hearts. And
I also offer you the following thoughts. The impact
and meaning of a catastrophe are not in the event
itself. The ability to tolerate the event is a function
not of what has occurred but of our relationship to
our own minds and ourselves. In the simplicity of
that realization is freedom.
The Stress Response

Given all that has happened in beauti-
ful New Zealand recently, exploring ways
health can be supported physically, men-
tally, and emotionally in times of stress
is more important than ever. Firstly, lets
examine what is going on inside the body
in the aftermath of trauma and also the
ongoing stress of what may be a deep
worry about the future, experienced by
many New Zealanders at this time.
Humans have extraordinary resilience,

293
both mentally and physically, and the body
has an innate capacity to heal. Remember
that! We really are amazing. However, to
assist that process, there is much we can
do to support our bodys stress response.
Here, I describe the physicality of the stress
response, not so that you worry more, but
so that if your body, health, or mind-set
starts to change you can rest assured that
it is a natural process and that your body
has an extraordinary capacity to heal.
Stage 1
Adrenalin is our acute stress hormone,
the one that makes our heart race. It can
make us shake, drive our thoughts to race,
or make us jump when we are startled.
It also stops our digestive system from
working optimally, as adrenalin wants you
to stay focused on whatever is threatening
your life. Adrenalin puts us on red alert,
meaning we are geared to fight or flee.
Initially, when we get a shock, this is the
bodys survival response, designed to get
us out of danger.
Adrenalin is the initial, primary stress
hormone made by anyone involved in, or
directly affected by, the recent earth-
quakes. Some people get biochemically
stuck in this state because the fear of
another earthquake, or concerns for fam-
ily, continue psychologically. Sleep can
then be affected, since your body per-
ceives that your life is in danger. If you

294
sleep deeply, your body worries that you
wont be ready to fight or flee. The best
tactic on the planet to calm yourself from
this state is to change your focus to some-
thing for which you are grateful, and I dont
say that flippantly. And shift your breathing
back into a pattern that makes your belly
move in and out with each breath, rather
than your chest. Nothing communicates to
your nervous system that you are safe bet-
ter than diaphragmatic breathing.
There are also herbs that can assist
you in recovering from a stressful event,
and these include withania, passionflower,
and zizyphus. Keeping hydrated is also
essential, as is additional vitamin B, found
in whole grains (if your digestion tolerates
them), vitamin C, found in many fruits, and
capsicum and magnesium, found in green
leafy vegetables and nuts.
Stage 2
After the initial shock, the second
stage of stress is typically initiated. This
involves the production of a different
stress hormone called cortisol, which
historically humans only produced in
excess during floods, famines, or wars; all
times when food was scarce. As a result
of this, cortisol often makes you eat too
much food, because when food abounds,
your cortisol-fuelled body thinks you are
so lucky to have found a whole packet of
crackers! Sleep is affected in this state,

295
too; however, this poor sleep generally
means you fall asleep OK but you wake
between 2am and 3am, when cortisol
naturally rises. Cortisol initially does won-
derful things for the body in this state of
stress, as it is a powerful anti-inflamma-
tory. We need the anti-inflammatory action
to protect us from the metabolic inflam-
mation adrenalin can cause. The problem
for our health is that when the stress goes
on too long for the body to handle this
threshold is different for everyone cor-
tisol starts to break down your muscles,
suppress your immune system, and make
your desire for sweet food almost uncon-
trollable. Excellent ways to support your-
self through a period of elevated cortisol
include doing diaphragmatic breathing
exercises daily, doing yin exercise, such
as restorative yoga or tai chi, using herbs,
such as Siberian ginseng, rhodiola, lico-
rice, or withania, and filling your diet with
as many fresh foods as you can.
Stage 3
The next biochemical stage of stress
that can occur, especially if the stress
has been prolonged, may involve cortisol
falling low. If you have had a high level of
cortisol output for many, many years, your
adrenal glands may not be able to stand
the tension and so they crash. In general
terms, you burn out. In more recent times,
this has become known as adrenal fatigue,

296
because the major symptom at this stage
is an unrelenting, deep fatigue.
Cortisol is supposed to be high in the
morning, and ideal amounts help you
bounce out of bed. It plays a role in how
vital you feel and helps the body combat
any inflammatory processes that want to
kick in. Stiffness is a key symptom of adre-
nal fatigue. For those with chronic stress,
morning cortisol levels tend to be low; it
can be very difficult to get out of bed with
such low levels, which in itself can lead
you to feel flat in your mood as well. By
mid-afternoon, it will be at an all-time low,
and you feel you need something sweet,
something containing caffeine, or a nap
to get you through your afternoon. For an
adrenally fatigued person, cortisol is nice
and low in the evenings, but if you dont go
to bed before 10pm, you will typically get
a second wind, and it will be much harder
for you to fall asleep if you are still up at
midnight. The fatigue you feel with this
biochemical picture may make exercise
the least appealing thing on the planet to
you. You actually feel worse after exercise
when you are adrenally fatigued, whereas
exercise typically energizes. For people
with deep, deep fatigue, I almost always
use the following herbal tonic that con-
tains:
panex ginseng
licorice

297
dandelion leaves
astragalus
one other herb depending on what
else is going for the individual (a
liver herb or a reproductive herb are
typical).
I also sometimes use a range of sup-
plements from the United States, created
by Dr James Wilson, specifically for adre-
nal fatigue. I have had countless clients
take this range of supplements for three
months and have their energy and vitality
return to great levels.
Humans were never designed to sus-
tain long-term stress, and our individual
bodies cope with it in different ways. For
some, adrenalin remains the dominant
stress hormone all of their life, while oth-
ers may flip over into a more cortisol-
dominant stress response. If the stress
response doesnt truly switch off, there is
the potential that the adrenals will eventu-
ally crash, and cortisol output is no longer
optimum or elevated; instead, it is negligi-
ble. At its extreme, this condition is called
Addisons disease. Yet if a person has an
extremely low cortisol level but that level
still falls just inside the normal range,
that person will be told that they are fine.
They feel lousy, yet all of the tests they
have always come back normal. They

298
feel anything but normal, and people who
know and love them will often comment
that they are a shell of their former selves.
Long-term, cortisol can also be rather
sinister in that it can interfere with your
sex hormone metabolism, your sleep pat-
terns via its interference with melatonin,
and also your mood via serotonin.
Real Food
Although I often recommend supple-
ments of herbs and/or nutrients during
times of stress, never underestimate the
healing and restorative power of food the
way it comes in Nature. Taking supple-
ments is not a reason to eat a poor-qual-
ity, low-nutrient diet. I simply recommend
supplements where appropriate and espe-
cially to assist in the restoration of health.
Finally, human kindness goes a long
way towards healing, and we have been
privileged to witness extraordinary acts of
compassion in the aftermath of the earth-
quakes. The courage of this nation is spec-
tacular.
~~~~~~~~~~~~~~~~~~

299
We are all a little weird and lifes a little weird,
and when we find someone whose weirdness is
compatible with ours, we join up with them and
fall in mutual weirdness and call it love.
Dr Seuss

300
Chapter 5
Beautiful Detox:
how the liver and elimination
pathways support your shine
W
hen it comes to health and beauty, the
liver packs a mighty punch. It is one of
the big guns when it comes to your skin,
your eyes, your hormonal balance, and your vitality.
In conjunction with the gallbladder, the liver works
endlessly to help us excrete fatty substances that the
body no longer needs, including old hormones, pes-
ticides, as well as stored body fat.
The liver is the bodys second largest organ after
our skin. It sits behind your right ribcage. Its pri-
mary role is detoxification, a concept that has had
much confusion surrounding it confusion I want
to resolve for you!
BEAUTIFUL DETOX:
301
HOW THE LIVER WORKS AND SIGNS OF POOR
FUNCTIONING
A simple way to imagine the detoxification power

of the liver is to picture a triangle shape: inside that
triangle are billions and billions of little circles, each
one of them a liver cell. Imagine that inside each
liver cell is a mouse on a wheel, running and running
and running, with each turn of the billions of little
wheels driving your liver function. When we treat
our liver unkindly, a circle can die, and, for a while,
the liver can regenerate a new cell to replace the dead
cell, but, after a while this is no longer possible, and
a globule of fat can take up residence where once
that fat-burning little mouse was working.
When many fat globules take over (known as
fatty liver), our health and our appearance can
suffer. A less efficient detox processes can lead to
poor skin quality, poor thyroid function, sex hor-
mone imbalances, lousy cholesterol, and impaired
blood glucose management that often shows up as
sugar cravings. Moreover, where our body wants to
lay down body fat can also shift. For the first time
people may notice that they have a fat roll quite high
up on their abdomen. For women, this is just below
their bra and, for men, just beneath their pectoral
muscles. It can come and go, and sometimes there

302
is a point right in the centre of the torso that is ten-
der. I will always suggest ways to support your liver
based on the presence of a fat roll in that position,
and gallbladder support based on that tender point.
Sometimes both organs need support. In the not-
too-distant past, only people who regularly over-
consumed alcohol developed fatty liver disease, but
now we are seeing teenagers develop it simply from
eating diets high in processed foods.
DETOXIFICATION
There are numerous organs and body systems

involved in detoxification. They include:
the liver your first line of defence against
toxins, it acts like a filter, preventing the
toxic substances contained in foods and the
environment from passing into your blood
the colon (digestive system) it contains
bacteria that produce both healthy and
unhealthy chemicals, so you want to keep
your bowel moving regularly, as its main
role is to flush out toxic chemicals so they
dont accumulate
the kidneys they are constantly filtering
your blood and getting rid of anything you
dont need, including toxins, in the form of
urine
BEAUTIFUL DETOX:
303
the skin not only does it protect and
house your organs, but toxins are able to
leave the body via perspiration
the respiratory system even the hairs
inside your nose help filter the air you
breathe in while many people dont con-
sider the lungs as a part of your detoxifica-
tion squad, they are responsible for filtering
out fumes, allergens, mould, and airborne
toxins; when we are stressed, we tend to
shift from slow belly breathing to short,
shallow upper chest breaths, which in turn
can reduce the lungs ability to transport
oxygen to all tissues; for those of you who
know my work, you now know another
reason (other than the nervous system and
stress-hormone-lowering benefits) why dia-
phragmatic breathing is my number one
health tip.
Detoxification is a process that goes on inside us
all day, every day. The choices we make influence
how efficiently the liver is able to do its job. Detoxi-
fication is essentially a transformation process. Any
substance that would be harmful to you if it accu-
mulated in your body must be changed into a less
harmful form so that it can then be excreted safely

304
from your body. To look and feel your best, you
want this to be a highly efficient process.
There are two stages to the detoxification pro-
cess, appropriately named phase 1 and phase 2 liver
detoxification. Both stages require certain nutrients
to function, and dietary choices can influence how
efficiently each phase is able to work. The figure
below illustrates the phases of detoxification, and
you can see some of the nutrients that are required.
Liver detoxification pathways: Phase 1 and phase 2 liver

detoxification pathways, and the nutrients essential to
these vital processes.
Phase 1
For the first stage of detoxification, numerous
nutrients, including B vitamins, are essential. Whole
BEAUTIFUL DETOX:
305
grains are one of the richest sources of B vitamins
we have in the food supply; however, many people
feel much better with fewer or none of these foods
in their diets. People decrease or cut grains out of
their diets for varied reasons. Some first experienced
rapid weight loss with the advent of the high-pro-
tein, very low-carbohydrate diets, purported as the
ultimate answer to weight-loss desires in the late
1990s, a repeat of the popular dietary concept from
the 1970s, and a natural progression from the high-
carbohydrate, super-low-fat guidelines that had
preceded them. Others simply started to notice that
foods made from grains induced reflux or made their
tummy bloated, and they took action to change how
they felt. If grains feel good for you and energize
you, then enjoy them in whole food form; some are
best soaked prior to consumption. If they dont suit
you, dont eat them. Your body knows best what
works for you. Simply be aware that if you have a
low intake of B vitamins, your phase 1 liver detoxi-
fication processes may not function optimally. It can
be useful to take a supplement if you eat a low-car-
bohydrate diet or avoid/limit grains.
Phase 2
There is one road into the liver and five pathways
out of the liver. Just as for phase 1 reactions, phase 2

306
liver pathways also require certain nutrients to func-
tion, in particular, specific amino acids and sulphur.
We get our amino acids from protein foods.
Really think about this next statement. What we eat
becomes part of us. Protein foods are broken down
into amino acids, and they go on to create all of
the cells of your immune system, which are what
defends you from infection. Amino acids also go on
to create the neurotransmitters in your brain that
influence your mood and clarity of thought. They
also build your pretty muscles that allow you to
carry your groceries. What you eat really does mat-
ter your food becomes part of you.
Phase 2 pathways use, among other substances,
amino acids and sulphur. We obtain sulphur from
eggs, onion, garlic, and shallots, as well as from
the Brassica family of vegetables, which includes
broccoli, cabbage, kale, Brussels sprouts, and cau-
liflower. The liver makes enzymes that are respon-
sible for the transformation of each substance, and
the rate of production of these essential enzymes
determines how quickly each substance is processed.
The load placed on the liver also determines how
quickly things move through the liver, and you will
see shortly how all of this impacts on how you look
and feel, particularly on your skin.
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Liver Loaders
There is a group of substances I lovingly label liver
loaders. Can you guess what they are? They include:
alcohol
caffeine
trans fats
refined sugars
synthetic substances (for example, pesti-
cides, medications, skin care)
infection (for example, viruses such as glan-
dular fever Epstein-Barr virus, mono-
nucleosis).
As outlined in the Beautiful Foods chapter, when
we consider our exposure to synthetic substances
we must consider skin care. We are crazy if we
think that we dont absorb things through our skin.
You only have to look at the way nicotine patches
work to realize that the skin is a quick and easy
route from our skin to our blood stream, carrying
the blood that the liver will need to clean. There are
plenty of wonderful skin-care companies out there
who do not use synthetic ingredients. Seek them out
or even make your own. I love to suggest to people
that it would be good if they could eat their skin
care! You want to be able to recognise the words on
the label of your skin care, just as you do with food.

308
It is not, however, just infections, or the things
we consume or put on our skin that can place
demands on the detoxification processes of the liver.
Substances your body makes itself also need trans-
formation by the liver so that they can be excreted.
These substances include:
cholesterol
steroid hormones, such as oestrogen
substances created by or causing any short-
fall in digestion, due to compromised diges-
tive processes, as explored in the Beautiful
Digestion chapter
untreated food sensitivities
undiagnosed coeliac disease.
I have met countless people who have not con-
sumed much in the way of liver loaders, but have
diabolical menstrual cycles or an ongoing challenge
with irritable bowel syndrome or constipation, and
often exhibit what I consider to be distinct signs that
their liver needs support. Passing clots while men-
struating is a classic liver congestion sign, as are
most skin conditions. More signs are listed below.
INDICATIONS YOUR LIVER NEEDS SUPPORT
The following are signs that may indicate that

your liver needs support:
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liver roll
a tender point in the centre of your torso
(which can indicate gallbladder issues, past
emotional heartbreak, or massive disap-
pointment); if your gallbladder has been
removed, your liver has to make the bile
the gallbladder once did, so additional liver
support is often required
short fuse or bad temper
episodes or feelings of intense anger
liverish, gritty, impatient behaviour
premenstrual syndrome
cellulite (lymphatic or cortisol related also)
congested skin or skin outbreaks related to
the menstrual cycle
skin rashes
eczema, rosacea
overheating easily
floaters in your vision (can also be a sign
of iron deficiency)
waking around 2am
poor sleep on an evening you consume alcohol
waking up hot during the night
not hungry for breakfast when you first get
up in the morning

310
preference for coffee to start your day
elevated cholesterol
oestrogen-dominance symptoms
bloating easily
daily alcohol consumption
daily long-term caffeine consumption.
Cholesterol
Cholesterol is an extremely important substance.
We only ever hear bad press about cholesterol; how-
ever, we would melt without it. It is the building
block of all of our steroid hormones, including pro-
gesterone and testosterone. The process that choles-
terol undergoes to form steroid hormones is illus-
trated in the diagram below.
Cholesterol metabolism: The creation of steroid hormones

from cholesterol.
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The reason I include the above biochemical dia-
gram is to literally illustrate the way substances in
the body flow onward to create other substances.
Only some of the cholesterol that the body makes,
or that you obtain from your diet, remains as cho-
lesterol. You do not want too much cholesterol
accumulating as cholesterol; you want it to turn
into progesterone, testosterone, DHEA, and oestro-
gen. All of the words in the diagram that begin with
Oest are different forms of oestrogen.
Your diet contributes to approximately 20 per cent
of the amount of cholesterol in your blood, while
your liver creates the other 80 per cent. Your liver
makes cholesterol when it needs to protect itself, as,
in such situations, cholesterol behaves like an anti-
inflammatory. What are some of the things that may
inflame the liver and drive additional cholesterol
production? The liver loaders listed above! One of
the most successful ways to manage your blood level
of cholesterol is to take extra good care of your liver
and deal with any inflammation in the body with a
good-quality essential fat supplement. To illustrate
the immense power of your liver: there is not one
person in 15 years whose cholesterol I havent low-
ered back into the normal range simply by guiding
them to take care of their liver. Over time, I have
also been able to witness the other incredible health

312
and beauty benefits that unfold when we focus on
taking care of our liver. For me, elevated cholesterol
is simply one way the body communicates that the
liver needs some additional support.
Healthy cholesterol metabolism is best imagined
as a gently flowing stream. You want a small amount
of cholesterol to remain in your blood as choles-
terol, but you want the majority of the cholesterol to
be converted into your sex (also sometimes referred
to as steroid) hormones. Men and women make all
three of the major sex hormones, specifically tes-
tosterone, oestrogen, and progesterone. Each sex
makes them in differing ratios, with men producing
more testosterone and far less oestrogen along with
some progesterone, while women make more oes-
trogen and progesterone and less testosterone. You
can see from the diagram that certain enzymes push
the hormones one way or the other. Sometimes over
time, however, too much cholesterol can accumulate
as cholesterol. To come back to the analogy of cho-
lesterol metabolism being like a flowing stream, it is
as though a dam wall gets built across the flow and,
instead of cholesterol being converted into sex hor-
mones, it accumulates in the blood as cholesterol.
There are two problems here.
One is that too much blood cholesterol may pose
a health problem. Although, the jury is still out on
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whether this is actually true from a heart disease per-
spective; my opinion is that cholesterol is not related
to heart disease, and science is starting to show that
the original conclusions drawn from the research
linking cholesterol and heart disease were most likely
incorrect. Cholesterol is only a problem in your blood
if the wall of a blood vessel is damaged by a free radi-
cal, which occurs if there arent enough antioxidants
present to pair up with the free radical, or if there
is elevated blood glucose, as this leads cholesterol
to become sticky and act like a plaster covering and
protecting the site of the damage. The other is that
you now have lower levels of sex hormones being
produced. Your steroid hormones make you feel vital
and alive. They are an enormous contributing factor
to whether you bounce or stagger out of bed each
morning, and whether your skin is free from blem-
ishes, and glows. When your sex hormones are bal-
anced and at optimal levels, you feel amazing.
For cholesterol to be converted into sex hormones,
you must have great zinc levels; essential fatty acids
are also important. Our best sources of the omega-3
fats are the oils in fish, flaxseeds (linseeds), wal-
nuts, and pecans, while evening primrose oil and
borage oil are good sources of the essential fats of
the omega-6 type. The richest food source of zinc is
oysters. Beef and lamb also contain some, and our

314
vegetable sources include seeds, such as sunflower
seeds and pumpkin seeds. So far as amounts go,
however, oysters contain 70 milligrams of zinc per
100 grams, while beef, being the next best source of
zinc, contains only 4 milligrams. Lamb has on aver-
age 2.9 milligrams of zinc, while seeds have around
0.9 milligrams of zinc per 100 grams. In the not-so-
distant past, we obtained consistent amounts of zinc
from our plant foods. But food is only as good as
the quality of the soil, and if a nutrient is not in the
soil, then it cannot be in our food! Most soil in the
Western world is deficient in zinc unless it has been
organically or better still from a zinc perspective
biodynamically farmed. Each adult needs a mini-
mum of 15 milligrams of zinc per day just so the
body can perform its basic functions. That is poten-
tially not even enough for optimal health. So from
where on Earth are we getting our zinc? The answer
is that many of us are not. Studies have suggested
that approximately 70 per cent of people living in
Western countries are deficient in zinc, and it is a
mineral that is not only essential for keeping choles-
terol levels in check and producing optimal amounts
of sex hormones, but is also vital to our skin health
and wound healing, as well as digestion and immune
function. Zinc is a mighty little mineral!
The second part of this biochemical picture about
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cholesterol metabolism and liver health involves the
excretion of cholesterol. The same mechanism also
applies to oestrogen, so for any female who read the
previous section about sex hormones and identified
oestrogen dominance in her life, this is incredibly
important.
When a liver loader, either consumed (exogenous)
or made as a result of internal chemistry (endog-
enous), arrives at the front door of the liver, it has
arrived to be transformed. So when any of the liver
loaders (in this case, lets remain focused on choles-
terol) arrive at the front door of the liver, they undergo
their first stage of change (phase 1 liver detoxifica-
tion). Between the front door and the middle of the
liver, cholesterol is still cholesterol, but it has been
altered somewhat. This slightly changed cholesterol
then wants to go down one of the five phase 2 detox
roads, and, once it has done that, it has been slightly
altered again, and it is this substance that can then be
excreted gone from your body forever.
Health problems can arise, however, when the traf-
fic on the phase 2 pathways gets all banked up like
traffic on a motorway. After years of regularly con-
sumed liver loaders, and/or hormonal or bowel prob-
lems, the roads out of the liver can become congested.
Conventional blood tests for liver function do not
reveal this. The liver usually takes years of battering

316
before conventional blood tests reflect the congestion
that led to them becoming elevated in the first place.
When the traffic is banked up, the cholesterol, or oes-
trogen, undergoes its first stage of change and arrives
in the middle of the liver, ready to go down its appro-
priate path for the second stage of transformation it
must undergo before it can be excreted. If the phase
2 pathways are congested, the cholesterol (or oestro-
gen) sitting in the middle of the liver has nowhere
to go, and it cannot remain waiting in the middle of
the liver as there is more rubbish constantly coming
through the front door of the liver. When this hap-
pens, the liver then releases the cholesterol, or oestro-
gen, back out into the blood, where it gets recycled. It
is the recycling of these substances, not the substances
themselves, which is potentially harmful to human
health. What organ can we take much better care of if
we want to stop this recycling from happening? Our
precious liver. Our livers need more love, and less of a
load, for health and shine, inside and out.
On another note, remember that it is the recy-
cled form of oestrogen that is of such concern for
women regarding the risk of developing reproduc-
tive cancers, as discussed in the chapter on sex hor-
mones. Oestrogen is a beautiful hormone in the right
amount and with the right types of oestrogen being
dominant. Too much total oestrogen or too much
BEAUTIFUL DETOX:
317
of the wrong type are the problems, because of the
oestrogen itself and also because progesterone pro-
duction can never match it. The liver is involved in
countless mechanisms linked to beauty so be sure to
read some of the additional free blog posts at: www.
drlibby.com/bioresources
ANTIOXIDANT DEFENCE MECHANISMS
Another way the body detoxifies, other than

through phase 1 and 2 detoxification pathways, is
through our antioxidant defence mechanisms. This
is a superb aspect of our chemistry, and, although
we looked at it in Beautiful Foods, it is so important
that it is worth revisiting here. Humans stay alive
through a process called respiration, meaning that
we breathe in oxygen, and we exhale carbon diox-
ide. If you could see oxygen in space, it is two Os
(oxygen molecules) stuck together. The diagram on
page 50 illustrates what is described here.
When we breathe, oxygen splits apart, forming
two single oxygen molecules. Known as free radi-
cals, they have the potential to damage your tissues.
One of the major ways the body defends itself from
damage by a free radical is through the consump-
tion of antioxidants. Antioxidant-rich foods are our
coloured plant foods. Blueberries, green tea, red
wine, and chocolate (cacao) are rich in antioxidants,

318
and are the most common antioxidant-rich foods
called out at my live events when I ask the audience
for ideas. As the skins and seeds of the red grapes
are especially high in antioxidants, grape juice is just
as powerful as red wine (from an antioxidant per-
spective), and doesnt ask the liver to do extra detox
work. The antioxidant donates one of its oxygens
back to the free radical, and they pair up. Oxygen
is then content again, and damage to your tissues is
avoided.
To understand one powerful way free radicals can
damage our tissues, imagine a blood vessel leading
to your heart. A free radical zips about through the
blood and suddenly does a dive-bomb and makes an
indentation in the wall of the vessel. It resembles the
divot in the grass beneath a golf swing that has taken
too much soil with it. The damaged vessel sends out
a cry for help, signalling that it is damaged, and, in
this case, cholesterol wants to be the hero. Choles-
terol behaves like a band-aid in this situation, and
it comes along and sticks itself on top of the injured
site. It then sends out a message to all of its cho-
lesterol friends to join the band-aid party, and they
come along and stick themselves over the top of the
first cholesterol globule that arrived. The cholesterol
piles up, and it oxidises and hardens. This is called
atherosclerosis or plaque, and it narrows the inte-
BEAUTIFUL DETOX:
319
rior of the arteries. Where once the blood could flow
through a wide, open vessel, it now has a very nar-
row, restricted path to weave. Your blood is the only
way oxygen and nutrients get around your body.
Your heart is a muscle, and it needs both oxygen
and nutrients to survive. If it is starved of either of
these for long enough, it can lead to a heart attack.
The good news, though, is that this condition is
reversible. The hardened, built-up cholesterol is LDL
cholesterol, which is why it is commonly known as
bad cholesterol. Good cholesterol (HDL cho-
lesterol) comes along and unsticks each globule of
cholesterol and carries it off to guess where? You
guessed it: the liver. It arrives at the front door of
the liver to undergo its detoxification process and,
when the liver is functioning well, the cholesterol
is processed, excreted, and gone forever. However,
as outlined previously, if the liver is loaded up with
substances that it must prioritize higher up the detox
order than boring old, homemade cholesterol, then
the cholesterol reaches the midpoint of the liver, gets
released too soon, and gets reabsorbed. And that is
one major way our blood cholesterol goes up and
up and up. Cholesterol can also be elevated when
thyroid function is poor.

320
I cannot conclude talking about liver detoxifica-
tion without talking about liver loader number one,
alcohol. Theres a reason it is at the top of the list
I consider it one of the most pervasive substances
impacting too many livers today. I see people who
might eat as green as can be, but at the same time
consume alcohol daily. Alcohol is certainly a sub-
stance that can take away our shine and sometimes
the shine of others, particularly when it is regularly
over-consumed. As a society, we need to get real
about the dangers of routine alcohol consumption.
Here is an article I wrote for the post-holiday sea-
son.
Alcohol
As the festive season draws to a close,
the effects of too much alcohol may still be
silently, or loudly, reverberating. Whether
it is increased body fat or cellulite, less
energy, worse bouts of PMS, or mood fluc-
tuations . . . or perhaps your get up and
go has got up and left, the price of over-
consumption is just not worth it. As fun as
it can be at the time, alcohol can rob you
of your clarity and purpose. And so Janu-
ary often sees us making big statements
about our health, alcohol reduction, or
avoidance. Some wait until February to
take a break, as theyve worked out it has
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321
the least number of days! I know others
who do Dry July in July or Oct-sober in
October.
We drink for wide and varied reasons.
For some, it is the way they socialise, or
the way they wind down from the day.
Some use alcohol to distract themselves
from thoughts and feelings theyd rather
avoid. It can be a way that people cope.
Regardless of the reason, many of us over-
drink without even realising it.
A standard drink is 100 grams of alco-
hol, in whatever form that comes. In Aus-
tralia and New Zealand, 100 grams of
alcohol is a 330-millilitre bottle of 4 per
cent beer, a 30-millilitre nip of spirits, 170
millilitres of champagne, or a measly 100
millilitres of wine about four swallows!
Next time you pour yourself a glass of
wine, measure it, and see what your nat-
ural pour is. For most, it is considerably
more than 100 millilitres, and, as a result,
many of us are overdrinking without even
realising.
The current recommendations pro-
vided by heart foundations say that for
women no more than two standard drinks
per day with two alcohol-free days (AFDs)
per week is OK, while, for men, three stan-
dard drinks per day and two AFDs is OK.
We have long heard the heart health
benefits of red wine publicly sung, and, for

322
some, this somehow justifies that drinking
is OK you are clearly looking after your
heart. But I also encourage you to consider
many of the cancer organisations from
around the worlds position statement on
alcohol, which says that if you have a fam-
ily history of cancer, there is no safe level
of alcohol consumption a very powerful
statement to contemplate.
Im not suggesting that you dont drink.
Having a drink can be immensely pleasur-
able for those who partake on occasions.
I simply want to appeal to you to get hon-
est with yourself about how alcohol affects
you. You know in your heart if you drink too
much and when it is negatively impact-
ing your health. Alcohol can affect the way
we relate to those we love the most in the
world, and of course it affects how you feel
about yourself. So, if you drink, drink for
the pleasure of it or to celebrate, rather
than to escape your life or due to the mis-
construed message that alcohol is good
for your health.
The link between the consistent, over-
consumption of alcohol and breast cancer
is undeniable. Research has shown this
time and time again and for many years
now. Yet, we rarely hear about it.
The human body cannot excrete alco-
hol; it has to be converted into acetalde-
hyde by the liver, and then the acetalde-
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323
hyde can be excreted. This is the nasty
substance that can accumulate and give us
a headache/hangover excessive consump-
tion. If the liver doesnt do its job properly
and alcohol accumulates in our blood, we
can go into a coma and die. Alcohol is a
poison to the human body and I dont say
that lightly. But, thankfully, usually our
liver jumps to action and starts the con-
version process and we can carry on. Over
time, though, this takes its toll.
When we drink daily, or, for some, just
regularly, the liver can be so busy dealing
with alcohol as its priority that other sub-
stances the liver has to change so they can
be excreted dont get any attention and are
recycled. Oestrogen and cholesterol are
two examples. It is often the reabsorption
of these substances that leads to elevated
levels in our body, and that can lead to
health challenges.
If you want to cut back or cut out alco-
hol for a while, or even if you just want to
break your habit of regular drinking, still
pour yourself a drink at the time you would
normally have a glass of wine, and do what
you would normally do. Sit and chat to your
partner, make dinner, talk on the phone to
a friend. So often we have mentally linked
the glass of wine to a pleasurable activity
when it is actually the pleasurable activity
that we dont want to miss out on! So have

324
sparkling water in a wine glass, with some
fresh lime or lemon if that appeals, and
add a few more AFDs to your life.
~~~~~~~~~~~~~~~~~~~~~
BEAUTY FOCUS
When it comes to your skin and your sparkle, one

of the first places I focus is on great liver health. If
the liver is unable to make its enzymes fast enough to
detoxify the substances that your body perceives is
a problem for it (whether these substances are from
outside the body or being made within the body),
the body may utilize another detoxification process,
which is essentially excretion through the skin. The
skin may be inflamed in some way or it may be con-
gested. There may be break-outs or cystic pimples.
With these signs, digestive system support and/or
dietary change will almost always be highly benefi-
cial. When you pause to think about it, you absorb
all of the goodness, all of the nutrients, out of your
food in your digestive system, and the nutrients
move from here across and into your blood. That is
how you are nourished. So if your food is of poor
quality, meaning that it is devoid of most nutrients,
or if it contains substances that may actually take
away from your health, such as artificial sweeteners,
BEAUTIFUL DETOX:
325
additives, or preservatives, all of your beauty bits
may not be getting the fuel they need to shine. For
example, if there isnt enough calcium being eaten
and absorbed (caffeine blocks calcium absorption),
then your nails have little chance of being lovely.
Furthermore, excellent elimination also plays a
vital role in many aspects of our appearance. The
whites of the eyes tend to be more on the bloodshot
side when digestion and/or the liver need some sup-
port. Using your bowels daily, or twice daily, is very
healthy and is the main passage of waste out of the
body. One of the best ways to support optimal elimi-
nation is through eating a diet high in real food, par-
ticularly plants. Your body knows how to digest real
food. I cannot guarantee that it knows what to do
with man-made food.
It may be time for some liver love! Here are some
ideas to take your liver support to the next level.
Liver-loving Solutions and Ideas

Set yourself a time-based goal when it comes to
making these changes. For example: I will drink
alcohol only on weekends for four weeks or I will
drink coffee only when I go out for breakfast on
Sundays. Here are some options to get you started:
take a break from alcohol

326
drink only on weekends
replace coffee with green or white tea (or,
less often, weak, black tea), or swap all hot
drinks to herbals (no caffeine)
take beneficial liver herbs such as:
o St Marys thistle, especially if alcohol is
a regular part of your life
o globe artichoke, especially of you

have a tendency to constipation and/
or a liver roll and/or central torso
tenderness
o bupleurum, especially if you have clots

in the menstrual blood
o schisandra, especially for its detox

action (it also works on the adrenals)
transform anger into passion by giving a

different meaning to a past experience
o the energy of anger and passion are
the same, but they manifest in vastly
different ways one ignites, the other
often extinguishes
resolve any underlying anger that may, or

may not, be quite silent and unexpressed
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327
in numerous traditional medicine systems,
the liver is the seat of anger in the body, and
can be expressed in long-term skin chal-
lenges
o understand that anger may be a sign
that your needs are not being met and
work to alter this
drink vegetable juice or a green smoothie

each morning
snack on seeds and nuts
consume less fruit and none after morning
tea
cut out dairy products for a four-week trial,
and/or
cut out grains containing gluten for a four-
week trial
consider an essential fatty acid supplement,
and consider a higher dose if cholesterol is
elevated
consume high-zinc foods such as oysters
(from clean waters), or take a zinc supple-
ment of zinc picolinate, 1530 milligrams
per day, best taken at night just before bed
to maximize absorption.

328
Remember, it is what you do every day that
impacts on your health, not what you do sometimes.
Be honest with yourself about the liver loaders in
your life. And take such good care of yourself that
you can deeply experience how beautiful your inner
world and your outer world truly are. We only have
one liver. Love it accordingly.
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329
Scatter sunshine.
Dr Libby

330
Chapter 6
Beautiful Digestion:
the basis of beauty
W
hen making changes to optimize your
health and beauty, improving your diges-
tion is a key place to start. We all know
that it is best to build your house on a strong foun-
dation, and building a robust digestive system is
much the same. Gut issues are widespread, with one
in five women in many Western countries reportedly
suffering from irritable bowel syndrome (IBS). You
only have to look at the amount of advertising tar-
geted at improving gut health to see the prevalence
of this problem. Improving digestion can have the
most profound effect on your overall health and
appearance. With simple, easy steps, you can make
radical changes.
BEAUTIFUL DIGESTION:
331
It never ceases to amaze me how magnificent and
how clever our bodies really are, and it astounds me
how many processes go on inside the body without
us having to give them any thought. Digestion is one
of those processes, and it is central to our beauty; it
is the way we get all of the goodness out of our food,
and the nourishment we get as result of good diges-
tion is an extraordinary gift without which we would
not survive. Digestion is intricate and complex, and
yet relatively robust. And it is intimately connected
to how you feel and function every single day, from
your energy level to the fat you burn, from the tex-
ture and appearance of your skin to whether you
have a bloated tummy, right down to your mood.
Digestion is responsible for so much that goes on
inside us. If it is a body system that gives you grief, if
you are bloated most evenings, if you have intermit-
tent diarrhoea and constipation, or if you get reflux,
you can reach a point where you feel like that is how
life is always going to be. It must just be how you
are. Perhaps you believe it is in the family. Well,
bowel challenges do not have to be your reality.
Digestion is the perfect, and actually the first,
place to start for amazing health and when you want
to solve any beauty challenge. It can be a challenge
to balance hormones, for example, if your digestion
is the bane of your life. Likewise, if the gut is not

332
working optimally, it will often show up in the skin,
as the skin is just another pathway of elimination
for the body. Some of the information in this section
may make you giggle it can be a challenge to find
the right words to describe our stools! And some of
the advice may at first seem obvious and too simple
to make much of a difference. But reflect on your
own eating habits and digestive system functions as
you read on, and be ready to take your well-being
and sparkle to whole new level!
HOW THE DIGESTIVE SYSTEM WORKS
Digestion sustains us. It is the process of breaking

down food so that we can absorb and utilise it for
energy and to sustain our lives. Food is simply bro-
ken down into smaller components. For example,
proteins are broken down into amino acids, and it is
through this breakdown of food, and our absorption
of these smaller substances, that we are nourished.
The digestive system is made up of a digestive
tract, a big, long tube (imagine it looking like a hose),
and numerous ancillary organs, including the liver,
gallbladder, and pancreas. The following illustration
gives you an idea. The big, long tube begins at your
mouth, moves down the oesophagus, through a
valve, and into your stomach. The food then moves
through a valve at the bottom side of the stomach
333
and into the small intestine, through the small intes-
tine and ileocaecal valve into the large intestine, and
then any waste is excreted out the other end. When
this process works well, you look and feel fantastic.
When it is in any way impaired, the opposite can be
true, and correcting it can change your life.
The human digestive system: The oesophagus enters the

stomach (a cut-away section is shown above). The tube
continues into the small intestine (the smooth tube above)
and then into the large intestine (the indented tube section
above). Finally, the waste is excreted. The liver is shown
high on the left, the gallbladder in tucked in underneath
the liver on the left, and the pancreas appears to sit behind
the stomach pouch in the centre of the upper third of the
image.

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SUPPORTING DIGESTION
Chew Your Food

Food enters the mouth and moves down the
oesophagus into the stomach. But what do we do
to our food before it reaches the stomach? We chew
it or, in some cases, inhale it! There are no more
teeth beyond the mouth: you cant chew food once
it has left your mouth. Yet so many people eat as
though their oesophagus is lined with teeth. Many
of us are in such a hurry with our meals, or we are
so excited by the flavour of our food, that we might
chew each mouthful four times if we are lucky. Its a
case of chew, chew, chew, chew, mmmmm yum, next
forkful in, chew, chew, oh gosh my mouth is so full,
better swallow some food so we swallow some
partially chewed food and some not-at-all-chewed
food, and we do this day in, day out, year after year.
And somehow we expect our stomach just to cope.
This alone can be the basis of digestive system prob-
lems, such as bloating, that appear further along the
tract.
The stomach gets to a point where it doesnt like
the rules by which you are playing anymore, so it
takes its bat and goes home. So, slow down! Chew
your food! If you are a food inhaler, try this: put
food into your mouth, chew it really well, and then
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swallow it before you put the next mouthful in. I
know that sounds simple, but try it. It can take an
enormous amount of concentration for food inhal-
ers to change their eating behaviours. Put your fork
or spoon down between each mouthful if that will
help. Engage in conversation if you are eating with
others. Or think of your own technique to slow
yourself down if you rush your food. You need to
pay attention when you eat to how you eat.
Watch Portion Size

Now, back to the stomach, the first place food
lands after you swallow it. Make a fist and observe
its size. That is how big your stomach is without
any food in it. Tiny, isnt it? So, think about what
happens when you pile your plate high in the eve-
ning and swallow that big mountain of food. Your
stomach has to stretch to accommodate it. And food
sits in the stomach for a minimum of 30 minutes to
allow the stomach acid and other digestive juices to
begin to break down the food.
Once your stomach gets used to being stretched,
it expects it every day, and this stretching is the rea-
son why, if you decide to eat less or go on a diet,
you tend to feel hungry after your meals for around
four days, as it can take a few days for the nerve
endings around your stomach pouch to shrink back.

336
The nerves fire when they reach a certain stretching
point and send a message to the brain to let you
know you have eaten.
This is one of the numerous mechanisms we have
that has the potential to tell us to stop eating, that
we have had enough. Trouble is, for some the stom-
ach is so used to being stretched that, by the time the
nerves fire, we may have already over-eaten, started
to feel lousy, and begun to berate ourselves.
The process described above is how carbohydrates
let us know we have eaten. With fat and protein,
however, as soon as we start to chew, messages are
already being sent from the mouth to the satiety cen-
tre of the brain to let us know we are eating. These
signals usually reach the brain within five minutes
of chewing, while the stomach-stretch method can
take more like 20 minutes. This explains why it is
important to include fats and/or protein with each
meal, as you are likely to eat less and be satisfied
with less total food for that meal than if you simply
ate carbohydrates on their own.
A rough guide to the amount of food we need to
eat at each meal is approximately two fist-sized serv-
ings of concentrated food, such as proteins or carbo-
hydrates. You can, and need, to add as many greens
(non-starch vegetables and/or salad) to that as you
like. Although greens have a high nutrient content,
337
they are mostly water, as we discussed in the Beauti-
ful Hydration chapter. Remember that.
Wake Up Your Stomach Acid pH

Food arrives at the stomach after you chew and
swallow it. The aroma of food, as well as the chew-
ing action itself, stimulates stomach acid production,
which is an exceptionally important substance when
it comes to great digestion. Stomach acids role is to
break food down. Imagine your food is a big, long
string of circles as shown in the first row below. It is
the job of the stomach acid to go chop, chop, chop,
and break the circles apart into smaller bunches, as
the second row illustrates.
0000000000000000000000
(stomach acid)
000 00 000 000 00 0000 00
Digestion: The action of stomach acid on whole foods
breaks them down into their smaller components.
There are specific, ideal pH ranges for each tissue

and fluid in the body. In scientific terms, pH refers to
the concentration of hydrogen ions present, but you
dont need to worry about that to understand this
very important process.
To recap, pH is a measure of acidity or alkalin-
ity. Its range is based on a scale of 1 to 14, with 1

338
being the acid end of the spectrum and 14 being the
alkaline end; 7 is neutral. Every fluid, every tissue,
every cell of your body has a pH at which it per-
forms optimally. The optimal pH of stomach acid is
around 1.9, which is so acidic it would burn you if it
touched your skin. But it doesnt burn you while it is
nicely housed inside your stomach, as the cells that
line the stomach itself not only produce stomach
acid but are also designed to withstand the super-
acidic conditions.
For many of us, though, the pH of our stomach
acid is not acidic enough, and it may have a pH far
greater than 1.9, which is not ideal for digestion. To
be precise, animal proteins are optimally digested at
a pH of 1.9, while starch is optimally digested at a
pH of 2.1 which may not seem like much number-
wise, but inside your body for some (not everyone)
it can mean the difference between a flat abdomen
and a bloated abdomen after a meal. A professor
in the United States has been researching the pH
of stomach acid in various groups of people who
have been diagnosed with specific conditions, such
as children with autism spectrum disorder (ASD).
Many children with ASD have been found to have
a stomach acid pH of around four, far too high to
effectively digest protein or starch.
Adults with reflux or indigestion tend to assume
339
that the burning sensation they experience with
heartburn means they are producing too much acid
when the opposite is usually true. They are usually
not making enough stomach acid and/or the pH of it
is too high. To understand this, remember the food-
as-a-string-of-circles analogy and that stomach acid
plays a vital role in breaking the circles apart. A pH
that is much higher than 1.9 cannot effectively break
the circles apart, and larger segments of, for example,
seven circles in length may be the result. The body
knows that if something seven circles in length contin-
ues along the digestive tract, it is not going to be able
to further digest these partially broken-down circles.
Rather than allowing that food to proceed down into
the small intestine for the next part of its journey, the
body regurgitates the food in an attempt to get rid of
it, and you then experience the acid burn. It burns
you, because anything with a pH that is too acidic for
the tissue to which it is exposed will create a burning
sensation. When the acid is contained inside the stom-
ach pouch, all is well; however, when it escapes out
of this area, the lining of the oesophagus and the first
part of the small intestine are not designed to cope
with such acidic contents. Many people with reflux
respond well to the stimulation of stomach acid and/
or omitting problematic foods, and experience much
fewer symptoms as a result.

340
As mentioned, stomach acid is stimulated by
chewing and the aroma of food, as well as by the
consumption of lemon juice and apple cider vinegar
(ACV). The chewing action sends a message to the
brain to send a message to the stomach to let it know
that food is on its way. When we inhale our food, this
doesnt happen. Historically, we took much longer to
prepare our meals, and the slow-cooking processes
generated an aroma of the upcoming meal, signal-
ling the stomach that food was on its way. Lemon
juice and ACV physically stimulate the production
of stomach acid. If you havent consumed either of
these before, it is best to initially dilute them and ide-
ally consume them 5 to 20 minutes before breakfast
(or all of your main meals if that appeals). For exam-
ple, you might begin with half a teaspoon of ACV in
as much water as you like. Over the coming days and
weeks, you could gradually work up to having one
tablespoon of ACV while you gradually decrease the
amount of water. If you prefer lemon juice, start with
the juice of half a lemon diluted to your tastes with
warm water, and gradually work up to having the
juice of a whole lemon in less warm water. If you use
lemon, it can be a good idea to brush your teeth after
your meals to prevent any potential problems with
tooth enamel in the future. Use these tips to wake
your stomach acid up before you eat!
341
The Potential Effect of Drinking Water with Meals
We need the pH of our stomach acid to sit at
around 1.9. Water has a pH of 7 (neutral pH), or
above, depending on the mineral content (the higher
the mineral content, the higher/more alkaline the
pH). When you add a liquid with a pH of 7 or more
to one with a pH of 1.9, what do you potentially do
to the stomach acid? You dilute it. And we need all
of the digestive fire we can muster to get the maxi-
mum nourishment out of our food and the best out
of us. In my ideal world, we wouldnt drink water
for 30 minutes on either side of eating.
You do not need to be concerned about the water
content of food, nor do you need to focus on omit-
ting all beverages at every meal. Simply aim to drink
water between meals, not with meals! It can be a
challenging habit to break. Set yourself a goal of not
drinking with meals for one week and then prefer-
ably keep the new habit going. Or add a squeeze of
fresh lemon juice if you want water with your meal.
Just cut it out for a week, one little week out of your
very long life, and see if you feel any different.
Stimulate the pH Gradient of the Digestive

System
Once food has been somewhat broken down in
the stomach, it moves through the pyloric sphincter,

342
a one-way valve leading into the duodenum, which
is the beginning of the small intestine. In your body
this valve is located in the middle, or just slightly on
the left, of the chest, just below the bra line.
While food is in the stomach, messages are sent
to the pancreas to secrete sodium bicarbonate,
which has a highly alkaline pH, along with digestive
enzymes. The bicarbonate is designed to protect the
lining of the first part of the small intestine, as well
as to allow digestion to continue. What is known
as a pH gradient is established all the way along
the digestive tract, and each region of the big long
tube has an ideal pH. When the pH gradient is not
established in the stomach that is, when the pH
is higher than ideal digestion problems are likely
further along the tract. These may be symptoms of
the small or large intestine, such as bloating, pain,
or excessive wind. The absorption of nutrients may
also be compromised. Insufficient pancreatic bicar-
bonate production may also cause digestive symp-
toms, such as a burning sensation underneath the
stomach in the valve area described above. Pain in
this area can also indicate that the gallbladder needs
some support or investigation. It is best to consult
with your health professional about this if you feel
discomfort in this area.
The best way to let the pancreas know that it
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needs to jump to action and produce bicarbonate
and digestive enzymes is to have good stomach acid
production at optimal pH. The digestive system
runs off a cascade of signals from one organ or area
to the next, via the brain. Use the suggested strate-
gies, especially chewing food well, to stimulate the
pancreas to fulfil its role.
There are occasions when I have suggested clients
use supplements of pancreatic enzymes, and this is
appropriate if there is a genuine lack of digestive
enzymes rather than simply poor stomach acid con-
ditions. I usually suggest the aforementioned strat-
egies before trialling supplements; however, when
symptoms are severe and once other causes have
been ruled out, a gastroenterologist may measure
pancreatic enzyme levels.
Promote Absorption
As food moves through the small bowel, diges-
tive enzymes are secreted from the pancreas and the
brush border (lining) of the small intestine. The role
of these enzymes is to continue what the stomach
acid began, which is to continue to break down the
food we have eaten into its smallest, most basic com-
ponents. It is in the small intestine where you absorb
all of the goodness (vitamins and minerals) out of
your food. Think about that. All of the nutrients that

344
keep you alive are drawn out of your food and move
across into your blood so that your body can use
those nutrients to do all of the life-sustaining jobs
they do. The small intestine is where the nutrients in
your food move from the tube that is your digestive
tract into the blood, which is obviously a different
set of tubes. This is how we are nourished, and it is
how you stay alive!
Alcohol and vitamin B12 are virtually the only
substances you absorb directly out of your stomach,
rather than via your small intestine, and into your
blood. Alcohol tends to be in your blood within five
minutes of consuming it, which is why humans may
get tipsy if they drink on an empty stomach.
Just because you eat something, though, doesnt
mean you get all of the goodness out of it. If a food,
for example, contains 10 milligrams of zinc, you
dont necessarily absorb the whole 10 milligrams
when you eat it. The absorption of nutrients is depen-
dent on a whole host of factors, some of which have
been discussed above. If you inhale your food, drink
water with your meals, or have poor stomach acid
production, for example, you may absorb very little
of the goodness in your food. Nutrients are essen-
tial for life, and the way you are eating let alone
the foods you might be choosing may be robbing
you of some of the goodness your food provides,
345
which can have an impact on both inner health and
outer beauty. Give yourself the best opportunity to
absorb as much goodness out of your food as pos-
sible through applying the tips above. It may add
energy to your years and years to your life.
Address Niggling Pain

Many clients describe an on-again, off-again pain
that hits them quite low down on the right-hand
side of their abdomen. If you place your little fin-
ger on your right hip bone and use your thumb to
find your navel, this pain tends to be located about
halfway in between on that diagonal line. This is the
ileocaecal valve, where the small intestine meets the
large intestine. Many people have mistaken ileocae-
cal valve pain for appendicitis, as the appendix is
located not far from this area. Always see a medical
professional to diagnose your pain.
For many, pain begins in this area after food poi-
soning or a stomach bug (infection), after travelling,
usually overseas, or camping. When you had the
bug, you might have had bouts of diarrhoea. Even
though the obvious symptoms of the causative infec-
tion have long since gone, it is as though the nasty
little critters that caused the original upset tummy
have taken up residence in the valve. Or perhaps
they have changed its function. To remedy this pain,

346
there are numerous options to try. One is to release
the reflex connected to this valve by rubbing the
area with your fingertips 20 times in an anticlock-
wise circular motion with reasonable pressure, not
so it hurts you but also not with super-soft fingers.
Another option is to use antiparasitic herbs, such
as Chinese wormwood and black walnut, every day
for four to eight weeks, before each main meal. The
other potential remedy is one of my favourite sub-
stances on Earth: Lugols iodine. The liquid of potas-
sium iodide is not only a source of iodine, necessary
for so many body functions, but it acts as a potent
anti-parasitic agent that seems to help clear the last
of the nasty critters from this important valve. It is
possible to overdose on iodine, so it is best to check
your dosage with a health professional to make sure
the dose is right for you.
Promote Good Gut Bacteria

Once the food gets to the large intestine, can you
guess what lives there? Bacteria. On average, an
adult will have three to four kilograms of bacteria
living in their colon. So, just as an aside, every time
you weigh yourself remember that three to four of
the kilos you see in that number on the scales is made
up of gut bacteria that are essential for life; another
reason why it is crazy that we weigh ourselves.
347
Some of the bacteria in your large bowel (colon)
are good guys and some are bad guys. You want more
good guys than bad guys. The role of the gut bacteria
is to ferment whatever you give them. To come back
to the circle concept of food illustrated previously,
gut bugs love it when you give them something that
is one or even two circles in size. They know what
to do with that. But if a previous digestive process
was not completed sufficiently, the gut bacteria in
our colon may be presented with fragments of food
that are five or even seven circles in size, and all they
know to do with any food is ferment it.
What word springs to mind when you think
of fermentation? I love asking this question at
my seminars, as the answers usually amuse me as
well as the audience. People will often say beer,
wine, sauerkraut! But usually I eventually get
the answer I am after, which is gas. Fermentation
involves bacterial action on a food source, and the
subsequent production of gas. Some gases are essen-
tial to the health of the cells that line our gut, while
others seem to irritate the gut and give us a bloated,
uncomfortable stomach as the day progresses,
whether we have eaten in a healthy way or not.
The trouble with a bloated stomach for many
women is that it messes with their brain. When they
look down and see a swollen tummy, something

348
inside immediately communicates to every cell of
their body that they are fat, whether they consciously
think this thought or not. Many of my clients go up
a size around the waist as the day progresses even
though they feel they have eaten with their health in
mind. This can add a layer of stress to a womans life
that they just dont need or understand. It is espe-
cially stressful because they cant fathom why it is
happening. Sometimes it is the foods you are choos-
ing. Sometimes it is the bugs that live in your colon.
Sometimes it is because of poor digestion further
up the process, such as insufficient stomach acid.
In traditional Chinese medicine (TCM), bloating is
often considered a spleen and/or liver picture, and a
TCM practitioner is likely to use acupuncture and/
or herbs to support the spleen and liver. Sometimes
bloating is due to too much coffee or from stress and
living in the red zone (adrenalin).
Address Stress
Poor digestion can be due to stress or, more pre-
cisely, adrenalin. As we have discussed elsewhere,
stress causes the adrenalin to divert the blood supply
away from your digestive processes and concentrate
the blood in your periphery, your arms and legs.
With the blood not focused on digestion, you are
more likely to get out of the perceived danger you
349
are in, and it keeps you focused on escaping the dan-
ger. If blood were still concentrated on the digestive
system, there is a risk you would be distracted by
food, putting your survival at risk. These concepts
have been explored in detail in the Not-So-Beautiful
Stress Hormones chapter.
Ensure Complete Bowel Evacuation

In dealing with clients one-on-one, I have had to
work out ways to extract information from people
using words that accurately investigate what is
going on for that person. Many years ago, one of
the questions I originally found difficult to phrase
was around how empty someone felt after they had
used their bowels. I tried to dream up ways to word
this question so that it wouldnt make clients feel
uncomfortable, but also so that I could gain more
insight into how their bowel was functioning. As with
most things, a client turned out to have the answer.
While asking him about his bowel habits, he said,
You know what? My greatest discomfort comes
from incomplete evacuation. There they were. The
words I needed. So, early on in my consultation
work with people, I started asking about feelings of
incomplete evacuation. For some, it is not an issue
at all. They have no idea what I am talking about
when I mention it. For others, they are so excited

350
that someone has finally given them the words to
describe such frustrating discomfort. They wouldnt
answer yes if I asked them if they were constipated,
as they may use their bowels every day. It is just that
when they do go to the toilet, they feel like there is
more to come but it doesnt eventuate and evacuate.
This feeling can be the result of numerous sce-
narios. It may be insufficient digestive processes as
outlined previously. It may be inadequate produc-
tion of digestive enzymes due to poor signalling, or a
damaged or inflamed brush border. It may be a food
allergy or intolerance. It could be related to fibre or
dehydration. It can be stress hormones causing the
muscles surrounding the bowel to contract and hold
onto waste. It may be a magnesium deficiency not
allowing the walls of the bowel to relax and allow
the thorough passage of waste. Or the thyroid gland
may not be working optimally. TCM teaches us that
it is insufficient spleen and/or liver energy. The list of
scenarios is almost endless. Digestion support strat-
egies are also covered on the blog at: www.drlibby.
com/bioresources
Dietary Change: Dietary Trials

One option to improve this challenge is to have
a health professional help you get to the bottom
of it and remedy the situation. You might increase
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your green vegetable intake and decrease the pro-
cessed foods in your diet for a week and see if that
makes a difference, especially given that green veg-
etables are good sources of magnesium, water and
fibre, amongst other things. You may be suspicious
of a food or a group of foods that are causing this
feeling for you, but because you love this food you
are reluctant to remove it. I cannot encourage you
enough to remove your suspicious food from your
diet for a trial period of two weeks (four is even bet-
ter). Two little weeks out of your very long life an
expression I use regularly with clients to highlight
the relatively short time period necessary to poten-
tially offer enormous insight into their health chal-
lenges. For some, however, a longer trial of three
months is necessary. You may get an answer to
your challenge over the trial period and, if not, you
can relax and thoroughly enjoy this food without
silently worrying. But I can hear you already ask-
ing: What if it works? What does that mean? Will
I never eat that food again? My answer is always
that it is your choice.
I have witnessed people be resistant to dietary
change, but after a time feel so different, so much
better, that they have no desire to ever go back to
the way they used to eat. I have met others who,
even though they may feel better, may still miss a

352
food terribly. If it is the latter scenario, I suggest to
them after the trial that it is a good thing that now
they know. It is no longer a mystery to them why
they feel this way. Then they are in control. Unless
the problem is a true allergy, I find that when people
are strong meaning when they are very robust
from a digestion perspective their gut will toler-
ate this food better than if they are stressed. Either
way, once you know, you are in control, and it is
your choice. You know that if you have an impor-
tant event coming up, you might like to avoid the
culprit food for a time so you feel and look your
best for your occasion. Again, unless the food is a
true allergy for you, your tolerance of it may change
and improve over time, especially with a focus on
gut healing and stress management. Dont think that
because it hurts you today it always will. Your body
changes and renews itself constantly. Just know
there is a reason for your symptom. It is simply a
matter of finding your answer.
Softening Waste
One of the reasons I am so concerned with bowel
evacuation is that, if this process is inefficient, waste
can remain inside the bowel for too long. While it is
there, it is fermenting. This can give the liver addi-
tional and unnecessary toxins to process, as well as
353
suffocating the cells that line the colon. The waste
can also dry out and harden, sticking itself to the lin-
ing of the bowel wall, narrowing the tube through
which the new waste can flow. If you have ever seen
soil in the middle of a drought, cracked, dried-out,
and unable to absorb a brief shower of rain, that is
the way hardened faeces can behave in your colon.
If this scenario occurs, waste can only move
through the middle of this newly formed, faeces-
lined tube, and the efficiency of waste elimina-
tion is decreased. The old, hard, compacted faecal
matter remains. When the cells that line the bowel
are coated with hard faeces, they are unable to
breathe, and a process that was once described in
medical textbooks as autointoxication can ensue. To
remedy this, chamomile is one of the best things you
can take. Either drink lots of tea, or take capsules
with each meal. Once the waste has dried out, it is
difficult to rehydrate it so it can move through and
be excreted. Chamomile softens the waste and helps
the bowel wall relax.
Colonics
Another potential remedy is one about which
many people have very strong opinions: colon
hydrotherapy, or colonics. This process involves a
tube being inserted into a persons rectum through

354
which warm or cool water gently flows. This allows
the hardened faecal matter to soften, like heavy,
consistent rain on dried-out soil, allowing the large
bowel to empty fully, often getting rid of built-up
waste that may have been there for a very long time.
I have had clients tell me that the waste they excreted
during their first colonic was black, inferring that
it may have been there for many years, interfering
with healthy bowel function. I had a lady once tell
me she saw popcorn in the viewing pipe during her
colonic and she knows that the last time she ate pop-
corn was at the movies over six months ago!
Colonics polarize people. The idea either appeals
to you or it doesnt. There is no middle ground with
peoples love or dislike of colon hydrotherapy. I
encourage you, though, not to lose sight of the effect
that trends have had on medicine. Up until the early
1900s, colonics were accepted as part of general
medicine. Doctors understood the importance of
good bowel evacuation, and considered colonics to
be a normal treatment method for a host of health
conditions, not just bowel issues. Coffee enemas
were actually cited in the Merck Manual for Doc-
tors for liver detoxification until 1972.
With a well-functioning bowel, an enormous load
is taken off not only the digestive system but also
the liver, one of the organs primarily responsible for
355
cleaning our body. Help prevent bowel cancer by
ensuring efficient bowel evacuation using methods
that suit you! Always seek advice from a health pro-
fessional before undertaking colon hydrotherapy if
it appeals to you.
Gut Integrity and Opioid Effects

An additional concept within digestive health is
not only fascinating but has wide-ranging effects
on how we feel and function, including gut transit
time (how quickly food moves through the diges-
tive system), mood, concentration, and, potentially,
food addictions. This concept is known as the opi-
oid excess theory.
The cells that line a healthy small intestine look
like a row of neatly stacked bricks with finger-like
projections (called villi), side-by-side as demon-
strated in the picture below.
vitamin c
_______________________________

0000

_______________________________
zinc
_______________________________
A healthy gut: Food (circles) travelling through a healthy
mature intestine move straight ahead. Only nutrients (for
example, Vitamin C and zinc) enter the blood vessels that
closely follow the intestines.

356
In a healthy gut, only the tiny nutrients (vita-
mins and minerals) diffuse (move) through the gut
wall into the blood, and this is the precious process
through which we are nourished and stay alive.
However, the cells that line the gut can come apart,
as if the bricks have gaps between them, illustrated
below. This is, in fact, how our gut is when we are
born.
_______________________________
_______________________________

0000000 or

_______________________________
0000000
_________________________________
A leaky gut: Food (circles) travel through an immature

gut or a leaky intestine. Microscopic, poorly digested
fragments of food can escape out of the gut and enter the
blood.
When we are born, the cells that line our digestive

system are a distance apart, which is why we cant
feed all foods to newborns; foods must be gradually
introduced to a child over time to prevent allergic
reactions as the gut matures. The gut is immature
when we are born, and it slowly matures from birth
until reaching full maturity somewhere between the
357
ages of two and five, depending on the individual
child and their health and life experiences in the
early years. Sadly, for some this maturation process
may be stunted by constant ill health until gut health
is addressed.
The cells that line the gut can, however, also come
apart during adulthood as a result of a gastrointes-
tinal infection or stress. The chronic production of
stress hormones can compromise the integrity of the
gut cells and signal to them that they need to move
further apart so that more nutrition can get through
to the blood, as nutrient requirements increase dur-
ing times of stress. Everything about us is geared for
survival.
When food travels through a gut with good cell-
lining integrity, it can only go straight ahead. How-
ever, if it travels through a gut in which the cells have
come apart, it may go straight ahead or it may move
out of the gut and into the blood. Fragments of food
are not intended to enter the blood. Nutrients, the
vitamins and minerals from food, are. If fragments
of food enter the bloodstream, the immune system,
which is what protects you from infection, thinks
that the food fragment is a germ and it mounts an
immune response against it. This is one way adults
develop food sensitivities. Poor gut integrity is also
described as leaky gut. Once you were able to eat

358
anything without a problem, and now certain foods
seem to cause you grief. This process can be healed
by minimizing the irritation to the gut lining, which
can mean avoiding some foods or ingredients for a
period of time, while also working on the gut integ-
rity. Aloe vera juice to start the day can also assist
an irritated gut.
Often people are able to tolerate the foods that
cause them grief once we have worked out why they
have the leaky gut symptoms in the first place. Did
the problem begin as a result of stress or an infec-
tion? The power to heal the symptoms is always in
the why.
The blood supply into which the food fragments
flow is the same blood supply that goes to your
brain. Humans have what is known as the blood
brain barrier, a semi-permeable layer separating the
peripheral blood supply from that of the brain. The
bloodbrain barrier was always considered to be a
highly selective membrane that only allowed sub-
stances into the brain that would be of benefit. How-
ever, research has now shown us that this is not the
case. In cases where gut permeability is increased,
the bloodbrain barrier is often suspected of having
the same increased permeability.
If we could literally see the food fragments, their
structure is very similar to that of opioids. Opioids
359
are substances that help humans feel good. They
also modulate pain. We have our own natural feel-
good hormones, endorphins, which have an opioid-
based structure. In our brain and in our gut, we
have what are called opioid receptors. To review:
just because your body makes a substance (chemical
messenger/hormone) that doesnt mean you neces-
sarily get the effects of that substance. For you to get
the effect generated by that hormone, the substance
must bind to a receptor, just like a lock and a key
fitting together. In this case, when we make endor-
phins and they bind to the opioid receptors, we feel
pleasure. Heroine and morphine are opioids, and
they, too, bind to the opioid receptors in the brain.
Anything that gives a human pleasure has the poten-
tial to be addictive, hence the aforementioned drugs.
You can also see from this example how someone
might become addicted to exercise. Activity cer-
tainly generates endorphins when we partake. So
whatever give you pleasure like a sunset, a spin
class, a football game, or a childs laughter what
has happened in that moment is that you have made
endorphins and they have bound to opioid recep-
tors, and you have felt pleasure.
How does this relate to food and beauty? Some of
the fragments of food that can escape out of a leaky
gut into the bloodstream can also have an opioid

360
structure. These include beta-casomorphine and glu-
teomorphine. They are partially digested fragments
of casein (the major protein in cows milk products)
and gluten (the major protein in wheat, rye, barley,
oats, and triticale). Just like endorphins, these opi-
oids from food also have the capacity to bind to the
opioid receptors in the brain and very subtly make
us feel good. The effect is not usually noticed as an
enormous boost in mood, but the person will often
feel as though they cant live without this food, and
they will feel as though they have to eat it in some
form daily or even at every meal.
I have seen this to be the case with countless cli-
ents. If a patient has a set of symptoms that warrants
them omitting a food from their diet for a trial period
to see if it will make a difference, some people have
no problem. There is no resistance. Others will beg
me not to take them off a food for a trial, yet they
are seeing me because they want results, and all I am
asking is four measly weeks of omitting a particular
food that may just give them the answer to some of
their health concerns! I am not judging someone who
responds in this way; I am simply pointing out to you
that the power food can have over an individual can
be just like an addiction. An individuals connection
to a certain food is often highly emotional, and also
potentially physical, through this opioid mechanism.
361
Food was never intended to fill these roles for
humans. However, on a physical level, where there
is a leaky gut, it is possible that the opioid effect that
some foods have the potential to create might be one
of the factors behind food addictions and, hence, for
some, over-eating or eating and not feeling like you
can stop. This is an area that deserves much more
research, time, and money, as the opioid excess the-
ory may be involved in numerous health conditions
as well as obesity. Much research has already been
done in relation to children with autism and adults
with schizophrenia, where these exorphins (opioids
from an exogenous source that is, consumed
rather than made by the body) have been found to
play a role in the expression of symptoms of these
conditions.
Food not only has the capacity to affect our skin,
body shape, and size, but also our mood. Our diges-
tion of some foods may also be incomplete, leading
to the generation of an opioid effect and addiction
to particular foods. If you suspect this process is
going on for you, omit all sources of that dietary
component (gluten and/or casein) for a trial period
of four weeks. The first four to seven days will be
the most difficult, but persevere. The results may
be enormously worth it. If you do omit significant
dietary components from your diet for extended

362
periods, it can be useful to consult a health pro-
fessional to make sure you do not miss out on any
nutrients essential for your health.
Support the Spleen the TCM Perspective

The spleen rules digestion in traditional Chinese
medicine (TCM). In TCM, each organ is considered
to have its own vital energy, as well as there being
whole-body energy. If spleen energy is down, you
will feel your usual hunger for meals, but as soon as
you eat even a small amount, you will feel full and
possibly bloated. Your short-term memory is likely
to not be what it once was, and you may possibly
feel like you eat like a bird yet your weight contin-
ues to escalate. You can eat and exercise with a real
commitment, but if spleen energy is low, from a
TCM perspective, you wont feel like your best self.
Stimulating spleen energy can make a real differ-
ence. Acupuncture will do this, as will bitter herbs.
Spleen energy will go low in the first place from
what is simply described as overthinking. The busy
mind, relentlessly thinking of the next thing you
need to do, takes energy away from the vital process
of digestion every day, according to TCM principles.
The spleen may also lose some of its strength if liver
or kidney (adrenals sit on top of the kidneys) energy
is overbearing or low. Working with a wonderful
363
TCM practitioner can also help you heal your gut,
which in turn helps every aspect of your well-being,
including your skin.
Consider Food Combining

Food combining can be a wonderful approach to
eating that can enhance digestion, energy, vitality,
and fat loss, and it can be a great way to combat
a bloated tummy. It involves a few simple princi-
ples, including eating animal protein separate from
starchy carbohydrates. In practice, that means no
meat and potatoes on the same plate. It means that
if you eat meat, chicken, or fish, you eat it with high-
water vegetables and no starchy vegetables, such as
potato, sweet potato, pumpkin, corn, or any other
starchy foods, such as pasta, bread, or rice. If you
eat vegetable protein, such as one of the many types
of lentils, chickpeas, or beans, then, using the food
combining principles, you do not eat meat with
these foods, but instead any vegetable at all, includ-
ing starchy ones if they appeal. If you feel like eat-
ing rice, then, with food combining, it needs to be
a vegetarian meal. Oils and other foods rich in fats,
including avocado, can be eaten with either animal-
based meals or starch-based meals.
Another principle of food combining is that fruit
is only consumed as your first meal and not again

364
during the day, due to some peoples digestive ineffi-
ciencies to metabolize fructose. For some, instead of
digesting it, it ferments, which can lead to a range of
gut symptoms. You are also encouraged to omit all
refined sugar and processed foods, as the main goal
of food combining is to support your blood chemis-
try in remaining effortlessly alkaline.
I know people who live by the concept of food
combining and feel spectacular. For others, for
whom this seems extreme, but who still want to
try it, I suggest they apply the zigzag principle. This
means that most of the time they follow food com-
bining principles (zig), while one day a week, or
two to three meals a week, they relax the principles
and they zag. This approach is more sustainable for
some; you are still able to dine out and enjoy all
foods, whatever combination arrives on your plate,
but just not every day. Remember, it is what you do
every day that impacts on your health, not what you
do sometimes. It is important to note that this latter
statement is not applicable to true food allergies
they must strictly omitted from the diet.
Food combining is a structured way of eating that
allows some individuals to thrive. I have seen this
approach to diet truly change peoples lives. For oth-
ers, eating this way might take every aspect of joy
out of their life. If this is the case for you, then focus-
365
ing on food combining is not for you right now, or
perhaps the zigzag concept might appeal. I am cer-
tainly not prescribing this for you. I simply want to
offer you options to help you experience your best
health and sparkle.
REMEMBER
Digestion is central and essential to every pro-

cess in our body, which is why, when supporting
both inner health and outer beauty, it is the base
from which we build. As around 80 per cent of your
immune system lines your gut, when gut function
is impaired it can have a significant impact on the
immune system, with some researchers suggest-
ing that this is where some autoimmune conditions
originate.
So, whether your focus is optimizing your health
and well-being, and/or improving a challenging or
diseased gut, body fat management, or resolving
congested skin, understanding your digestive system
is a crucial step in your Beauty from the Inside Out
approach.
Remember the following important tips:
Slow down! Chew your food. Swallow each
mouthful before you put the next mouthful
in.
Include fats and/or protein with each meal,

366
as you are likely to eat less and be satisfied
with less total food for that meal than if you
simply eat carbohydrates on their own.
Wake up your stomach acid before you eat,
by using lemon juice in warm water or
apple cider vinegar before meals, breakfast
in particular.
Drink water between meals, not with meals.
Use the strategies throughout Beauty
from the Inside Out to ensure effi-
cient bowel evacuation, such as good hydra-
tion, magnesium, liver support herbs.
Omit a food you feel you cannot live with-
out for a trial period of four weeks. The first
four to seven days will be the most difficult,
but persevere. The results may be enor-
mously worth it.
Working with a practitioner of traditional
Chinese medicine can also help you heal
your gut.
Try aloe vera juice to start your day if you
have a particularly irritated gut.
Eat in a calm state.
Look at your food while you eat it. Do not
read or watch television while you eat.
367
If you suspect a parasite infection, the herbs
black walnut and Chinese wormwood are
excellent, as is oregano oil.
If you suspect you have some not-so-nice
gut bacteria that are fermenting your food,
apply all of these strategies first to see if that
helps, as often the bad guys have been able
to take over because of the pH of the large
intestine, and this is mostly influenced by
what goes on higher up the in the digestive
system. If these strategies dont work, trial a
probiotic supplement that is based on Bifi-
dobacterium species.
If you suspect you are reacting to a food,
strictly omit that food from your diet for
a period of four weeks. If it makes no dif-
ference, bring it back. If it helps, leave it
out for three months, and then try it again.
Or, if you are happy to go without it, then
do so. If it is a food that is a rich source of
nutrients for example, gluten-containing
foods tend to be a good source of B vita-
mins then you will need to supplement. It
will also be necessary to supplement with a
mineral supplement that contains a combi-
nation of calcium, magnesium, manganese,

368
boron, and vitamin D if you omit dairy
products. This is of lesser importance if your
diet is caffeine-free, plant-based, and highly
alkaline. It is best to seek the guidance of a
health professional if you are going to omit
food(s) to get a resolution of your symptoms
on a longer-term basis.
Chamomile is one of the best remedies for
constipation and complete evacuation. This
is because it can soften the waste and help
the bowel wall relax. Either drink lots of
tea, or take capsules with each meal. I am a
huge fan of this beautiful herb.
Trial food combining principles if that
appeals to you and you feel like you have
tried everything else to solve gut dysfunc-
tion.
Base your diet on real food, not processed
food; your body knows how to digest real
food.
369
When you arise in the morning, think of what a
precious privilege it is to be alive: to breathe, to
think, to enjoy, to love.
Marcus Aurelius

370
Chapter 7
Beautiful Sleep:
the foundation of beauty
S
leep is a topic I feel incredibly passionate
about for a huge number of reasons. When
we are exhausted, everything in life feels more
difficult. So I want to give you very practical infor-
mation, things you can actually apply to your life to
make a really big difference in this area. Before we
discuss what to do about sleep that is not restorative,
it is first important for you to understand why sleep
can become disrupted and ineffective in its purpose
of rest, repair, and restoration. I also want to show
you how common it is now to sleep poorly com-
mon, but not normal, as I like to say.
In February 2013, my team and I conducted a
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survey asking people who read our Facebook page
(facebook.com/DrLibbyLive) about their sleep.
Over 500 people answered our questions. Of those,
97 per cent shared with us that they wake up tired.
Only three per cent of people reported waking up
with energy.3 Think about that. Waking unrefreshed
is a really big deal. Furthermore, the majority of
people who responded couldnt sleep through the
night either, and this is an area that, once it is opti-
mal, will make a significant difference to so many
aspects of your health and beauty. As I said, every-
thing feels more difficult when we are exhausted. So
lets get you sleeping restoratively.
Sleep, and the rest and repair it offers our body,
is critical to life. With great sleep, we have improved
memory, cognition, and better immune function.
Sometimes when I talk about immune function, I
sense that the importance of this system doesnt fully
register with some people. Many people simply link
great immune function with minimizing how many
colds and flus they get. Yet your immune function is
3 Please note that this is not scientific

research, but a survey. One could argue that
people who are drawn to learn more about
their body and/or who have challenges with
sleep may be more likely to comment on a
sleep survey. I am simply pointing out that large
numbers of people dont sleep restoratively.

372
critical in the prevention of cancer, as well as in the
prevention of autoimmune diseases, such as multiple
sclerosis, lupus, and coeliac disease, all of which are
on the rise. Taking great care of our immune system
is of immense importance to our long-term health
and quality of life, and sleep plays an enormous role
in whether our immune system is able to function
appropriately or not.
With restorative sleep, we have improved
mood, enhanced physical and emotional resilience,
increased physical endurance, and better hormonal
function. When our sleep cycles are disrupted, both
our stress hormones and our sex hormone balances
can be impacted, as you now understand from pre-
vious chapters.
Everything works better with restorative sleep:
our digestive system, our sex hormone balance, our
mood, our skin, and even our thyroid function. A
recent clinical trial found that sleep quality impacts
skin function and aging. If you have poor sleep qual-
ity or do not get enough sleep, your skin finds it
harder to recover from free radical damage, such as
sun exposure and environmental toxins.
I wanted to open this chapter by showing you
just how far-reaching amazing sleep can be, because
you may just think Oh, I wake up tired most of
the time, but isnt that normal? No, it is common,
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but it is not normal. Many people blame age for
why they start to feel more and more tired as the
years go by, but it doesnt have to be this way. If low
energy truly was down to age, then every 82-year-
old I know would be exhausted, and theyre not!
We can make a really big difference to how we feel
and function, both on the inside and the outside,
through good-quality sleep.
SLEEP REQUIRED
How much sleep do you actually need? Our

requirements vary based on our gender, our age,
and our physical demands. There are studies that
suggest that adults have a very basic sleep require-
ment of seven to eight hours per night. Other com-
pelling studies show eight to eight and a half hours
per night is actually critical for all of the vital repair
work that has to go on inside your body while you
are asleep.
We are essentially the health of our cells, and
cellular repair takes place during sleep. Everything
from skin cells to the cells that make up our muscles
need repair work overnight. When cells are work-
ing optimally, we look and feel our best. I want
to remind you that we cannot fight our biology:
our biology is our biology, and we need eight hours
of sleep a night. When we are not getting that, all

374
sorts of bodily functions can be disrupted. So, lets
help you achieve blissful sleep!
Sleep requirements tend to be based somewhat
on our age. Newborn babies need a lot of sleep;
although many of you may have experienced first-
hand that some babies need more than others. Some
like or need a lot of sleep, perhaps 18 hours a day,
and then there are those who need somewhat less,
perhaps 12 or 14 hours a day. Infants, toddlers, and
preschoolers need less sleep than newborns, but still
substantially more than teenagers. Sleep needs con-
tinue to gradually decline, and by the time children
are teenagers they need between about eight and a
half and nine and a quarter hours per night. I have
deep concerns, however, over whats happening
for our teenagers, because many of them are tak-
ing backlit devices to bed, such as iPads, laptops,
and cell phones. And the light that is omitted from
these devices can significantly disrupt the produc-
tion of the sleep hormone called melatonin. Light
destroys melatonin, as you will learn more about
in a moment, which is one reason why I have deep
concerns for teens who may not be getting enough
hours of sleep to do the vital growth and repair
work that needs to happen. As mentioned above, an
adults biological requirement for sleep is essentially
seven to nine hours of sleep per night.
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If you have been jotting down things that speak
to you as you have gone through this book, now is a
particularly important time to keep that paper close.
Your willingness to open and consider new choices
in all the areas we have discussed so far begins with
a good nights sleep
SLEEP ATTAINED
While I was gathering research for an online sleep

seminar I created as well as for this book, I was curi-
ous about how much sleep people are truly getting,
particularly because sleep is often referred to as
beauty sleep.
The data in the following graph shows sleep pat-
terns for people in New Zealand from 1960 until
2002.
Self-reported number of hours of sleep per night: Note that

the decline is a concern (Source: Medscape)

376
In New Zealand in 1960, people reported that
they were getting about eight and half hours of sleep
each night. By 2002, the number of hours per night
had dropped to six and a half. If the graph contin-
ued on its current trajectory, you can see that by
now, 2013, wed be down to more like six hours a
night, or even five and a half hours per night, which
is of grave concern to our health, our longevity, how
we feel, how we function, and how we appear every
single day. Too many people arent getting enough
sleep. I also appreciate that many people make an
enormous effort to get plenty of sleep but their body
wont cooperate and let them sleep.
When I was the programme manager at the beau-
tiful Gwinganna Lifestyle Retreat in Australia, it was
a joy to look after people for a week of their lives
in this gorgeous setting, full of incredible natural
beauty. For those at the retreat, all meals were taken
care of; the meals themselves were beautiful and
also nourishing. Participants didnt have laundry to
take care of or groceries to buy. Lush rooms, lovely
spa treatments, and access to restorative movement
The entire week was all about each individual
having a transformative experience. At the end of
each week, I always asked each group what they had
loved the most during their stay. Countless people
said that their favourite thing over the whole week
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377
was their sleep. This brought home to me just how
invaluable sleep is. In the middle of a retreat, with
every soul-nourishing amenity available, the best
gift for so many was restorative sleep. It is amazing
how we can feel when we actually sleep well and for
long enough.
SLEEP AS A PRIORITY
For many people, to improve their sleep it needs

to become a priority. So many people today com-
promise their sleep to get more done in a day. They
wake up earlier and go to bed later in an attempt to
get more tasks done. Yet when you deeply appreciate
how nonnegotiable sleep is for your health, and your
beauty armoury, you make it a priority. If you find
you are someone who stays up later and later in an
attempt to get more things crossed off your to-do
list, then it may take an extreme question for you
to follow through with making sleep a priority. Try
asking yourself: Will anyone die if I dont get this
done? If the answer is yes, then stay up later and do
it. If the answer is no, go to bed! Some of you will
have to go to this extreme to make sleep a priority.
SLEEP STATS AND SLEEPING PILLS
This will help you see what a significant and

378
widespread challenge good-quality, restorative sleep
is. Many of the statistics are from New Zealand, but
it is likely that the data would be relatively similar
across most Western countries. Did you know:
it takes a third of New Zealanders over 30
minutes to get to sleep?
one complete night of sleep deprivation can
be as impairing in a simulated driving test
as a legally intoxicating blood-alcohol level?
in New Zealand in 2012, almost 680,000
unique sleeping pill prescriptions were given
(with a population of around 4.5 million)?
What these statistics highlight to me is that sleep
is an enormous issue. It is huge for the 4.5 mil-
lion people who live in New Zealand and for those
throughout the Western world. With 680,000 out
of approximately 4.5 million citizens using sleeping
pills to fall asleep and stay asleep, this shows that a
significant percentage of a representative population
struggles with sleep. Some people who use sleep-
ing tablets may use them only occasionally, or for a
brief time during a particularly trying time, after a
bereavement, for example, while others will use them
nightly. However, the numbers are still concerning.
Why has such a fundamental function of our body
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become such a challenge? Lets keep exploring and
you will soon see why and just as importantly
what to do about it.
A common scenario is that people go to their
general practitioner (GP) and complain that they
are not sleeping well. The GP, who has more and
more demands placed on them, is more and more
time-poor. So when a patient comes in who is not
sleeping well and the patient may even ask for
sleeping pills just to get things back on track, the
GP might just offer the prescription And so people
start, without any real investigation done into why
they arent sleeping well, and they take the medica-
tion, thinking they will only use it short term, just
to get a good nights sleep. However, poor sleep can
be just another sign the body gives you that the way
you eat, drink, think, move, believe, and/or perceive
needs to change.
WHAT INTERFERES WITH RESTORATIVE SLEEP?
When sleeping pills are used as a bridge, as a

short-term band-aid for sleep problems, there is
potentially no problem. But until the deeper issue(s)
that created the sleep issue in the first place are
addressed, no progress will be made that allows
the person to come off the sleeping pills and begin

380
sleeping naturally again. So people come to rely on
medication for their sleep, and it is this long-term
use that I am concerned about. The deeper issue(s)
must be addressed or other health challenges can
potentially arise. I call it getting to the heart of the
matter. And sometimes the heart of the matter is
physical (biochemical), such as too much caffeine or
alcohol, and sometimes it is emotional. For exam-
ple, you may lie awake at night worrying that you
let someone down that day.
Another great thing to ask yourself is when the
last time was that you slept well. If it was when you
were on holiday, you can bet that stress is playing
a big role in you not sleeping well in your usual
life. If the last time you slept well was in a hotel,
again it may be worthwhile to consider how stress
may be involved, but also look at what you are
sleeping on. People often keep their beds for far
too long; in a hotel, the beds tend to be newer, so
it might simply be the structural support that you
are getting in a hotel that allows you to rest easy.
Pay attention to whether you sleep better when you
have a small meal for dinner or even for some rea-
son skip dinner. Heed the advice in the Beautiful
Digestion chapter if this is the case for you, such as
omitting spicy food in the evening or eating smaller
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381
portions, as this may positively impact your sleep.
Maybe the last time you slept well was after
abstaining from alcohol. The reality is that alco-
hol disrupts rapid eye movement (REM) sleep, the
fourth part of our sleep cycle, during which time the
critical repair work is done inside our body. Even
though alcohol actually tends to make people fall
asleep quite quickly, it can disrupt our sleep cycles,
as it interferes with REM sleep. Notice how alcohol
affects your sleep, and consider making changes.
The last time you slept well may have been before
you had children. If you sleep quite well but your
sleep is interrupted because little ones need you in
the night, please remember that they are young for
such a short amount of time and there will come a
time when they sleep through the night. Worrying
about your sleep, and the disruptions that you cant
do anything about, only serves to disrupt your sleep
further. So I encourage you to accept that right now
your sleep will be disrupted, and make the most of
the nights when it is not!
Interference with Melatonin Production

Melatonin is your primary sleep hormone; it
helps you fall asleep and stay asleep. Its production
in your body is interfered with by light. Relatively

382
speaking, it wasnt too long ago that we rose with
the sun and rested soon after sundown. Obviously
that changed with the invention of electricity.
When you expose your eyes to light too late into
the evening, through any means, including the use
of backlit devices, such as iPads, mobile phones, and
laptops, or you work until late under bright light or
watch television, it can stop your body from pro-
ducing the very hormone that is necessary for great
sleep. If you dont wake up refreshed, or particu-
larly if you have trouble falling asleep, become very
aware of how much light you are exposing your eyes
to within two hours of bedtime. If sleep is a chal-
lenge for you, do what you can to only be in soft
light in the lead-up to bedtime and make your bed-
room a television- and wireless-device-free zone.
Another powerful way to help re-set your bodys
own natural circadian rhythm is to get up at the
same time each morning and expose your eyes to
light. Preferably get up and go outside and exercise.
If that is not practical for you perhaps because
you have young children who need you then,
on waking, get up and fling the curtains open and
notice the day and Nature outside; think of three
things you are grateful for, and allow your eyes
to gently be exposed to the light of this new day.
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383
Commit to doing this for a week minimum, and
begin to notice the difference.
Melatonin has an antagonistic relationship with
serotonin, one of our happy, calm, content hor-
mones. Antagonistic means that both substances
cant be elevated at the same time. When one is high,
the other tends to be low. Your circadian rhythm
guides serotonin to be high during the day, helping
you to feel good, and melatonin is designed to be
high through the night, supporting your sleep.
The serotoninmelatonin seesaw, as I have come
to call it, is I think one of the reasons why couples
tend to have big conversations in the evening. Up
until late afternoon, you may have been going along
just fine, content, regardless of what was or wasnt
going on in your life. Your serotonin level is still
OK, and you arent focused on anything you want.
Then, if serotonin levels plummet instead of gradu-
ally falling away, you may start to feel like you want
something, but you dont know what it is. Whenever
you ask your brain a question, it always comes up
with an answer, so be very aware of the quality of
questions you ask yourself! Perhaps you say, I feel
like I want something. Im not sure what it is, but I
want something. A minute ago I felt fine and now
I feel like Ive got an itch I cant scratch and I want

384
something. What do I want?! If big things such as
I want to move house or I want to reno-
vate the bathroom yesterday or I want to have
a baby dont surface, you will still be feeling like
you want something, and you will decide it must be
food that you want. So you will open the door of
the pantry and stand there looking inside, as if the
meaning of life is in that cupboard! You get what I
mean.
Humans instinctively know that carbohydrate-
rich foods promote serotonin production, which is
partly why when the I want something syndrome
hits you might head for the pantry. We hope that
what we want is in there. Usually guilt is all we find.
The morning time can also prove to be a challenge
for someone in this pattern, as serotonin can be slow
to rise. As you now know, melatonin is destroyed by
sunlight, which is partly why when we go outside
and exercise in the morning we feel so great all day.
The melatonin plummets when the retina of our eyes
is exposed to light and, as a result, our serotonin
surges. On a day with that hormonal profile, we can
cope with anything. The flip side, though, is not so
appealing. If we have gone to bed after midnight,
not slept well, and have children or work to get up
for, or all of these factors, we may not want to rise
BEAUTIFUL SLEEP:
385
with the sun, as we dont feel rested. If we dont have
early-morning commitments and just wander out of
bed at some point during the morning, our mela-
tonin slowly seeps away, and our serotonin slowly
rises. On a day like this, we feel like we need a few
coffees to get us going.
If this tale is ringing true for you, and the carb
fest in the evening feels out of control, the solution
is not initially dietary. Step one is to start getting up
at the same time each morning and going outside
and moving. Or at least open the curtains and rec-
ognize that a new day has dawned. Welcome the day
with tai chi, a walk, or a run, whatever feels right
to your body. Commit to doing this for four weeks,
every day. Your sleep and your serotonin will love
you for it.
Sympathetic Nervous System (SNS) Dominance

What is known as sympathetic nervous sys-
tem (SNS) dominance can significantly interfere
with sleep; a concept I go into great detail about
in my Rushing Womans Syndrome book and pro-
grammes. As you learnt earlier, the sympathetic ner-
vous system is behind the fight-or-flight response,
driven predominantly by the stress hormone adren-
alin. The opposite part of the nervous system, the

386
parasympathetic nervous system (PNS), acts as the
rest, digest, repair, and reproduce arm. I could talk
underwater for days about the vast impact your ner-
vous system has on your level of well-being, but Ill
keep the focus, this time, on sleep.
The challenge for so many people, and a major
reason why they dont sleep well or feel and look
their best, is that they are stuck in SNS dominance. I
call it living from the red zone. As you now know,
historically, the only time we went into this alarm
phase was when our life truly was in danger. How-
ever, today, anything that leads us to make adren-
alin promotes this fight-or-flight response. And
what leads us to make adrenalin? Caffeine and our
perception of pressure. Youll notice that I used the
word perception to describe pressure in the previ-
ous sentence. And that is because it is. As you read
this, some of you will feel an instant frustration, and
think that if I am saying that pressure is a percep-
tion then I cant possibly understand your life. But,
please hear this. The reason I know that pressure is a
perception is exemplified by the following scenario.
Someone approaches you and rants and raves with:
You wont believe what Ive got on my plate at the
moment. Ive got this and this and this going on and
its all going on at the same time. And depending
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387
on what your life and your perceptions are like, you
may internally, or out loud, respond with: That
sounds like a walk in the park compared to what
Ive got going on!
Your body doesnt understand that it is safe when
you are churning out adrenalin, even if all you have
done is had a few coffees and felt overwhelmed by
how many emails you have! And some of you live
on adrenalin and no longer even really fell stressed
because you have become so used to it. It feels nor-
mal to you now. You tell yourself it is just how life
is these days. If that resonates with you, I cannot
encourage you enough to read Rushing Womans
Syndrome. And if you dont have time to read the
book because you are in too much of a rush
do the Rushing Womans Syndrome Quick Start
course (www.drlibby.com/changeyourlife) to coach
yourself out of the rush and back to living from the
green zone again.
Back to sleep. If you are churning out stress
hormones and they are communicating to every
cell in your body that you are not safe, your body
does not want you to sleep deeply, as you need to
be able to wake up quickly and save your own life.
Your body has your best interests at heart. You
just need to communicate to it that you are safe

388
and that it is safe to sleep deeply and restoratively.
There is no more powerful way to activate the
green zone, the PNS, than through your breathing.
As stated previously, we activate the rest-and-digest
arm of the nervous system through diaphragmatic
breathing. Again, I know it might sound too simple
to make a difference, but it truly does. You might
have noticed that most adults today breathe from
the top of their chest. If you watch, this is the only
part of them that moves in and out. Adrenalin drives
those short, sharp breaths. Diaphragmatic breathing
communicates safety to your body. It is the fastest
way to decrease both adrenalin and cortisol. Simply
investing some time each day in focusing on how
you breathe can truly be game-changing. I believe
that not too long ago we lived from parasympa-
thetic nervous system dominance, but now many
people live in the fight-or-flight response for the
majority of the time, and we actually have to sched-
ule time to live from that calming place. Schedule
diaphragmatic breathing. I know from personal
experience, and from observing others, that breath-
ing truly is the cornerstone of calm which allows all
of the beauty bits to be nourished.
You can switch over to the rest-and-digest arm of
the nervous system through how you breathe, and
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389
also by decreasing, or omitting, caffeine and begin-
ning to identify where you perceive pressure when
you dont need to in your life. These shifts will help
the SNS lose its dominant position in your nervous
system, which for some of you will resolve your
sleep challenges beautifully.
Other Factors
Any additional mechanisms that interfere with
your bodys ability to relax can lead to poor-quality
sleep. Some of these additional factors include mag-
nesium deficiency and worry.
Magnesium Deficiency
Magnesium and other minerals are critical for
the body to physically relax, particularly the mus-
cles. However, many people today dont consume
enough magnesium. The bodys magnesium require-
ments fluctuate, too, for when we are stressed and
producing adrenalin, each unit of adrenalin that is
made utilizes extra magnesium. This can lead to
the muscles not having enough magnesium for suf-
ficient relaxation. For beautiful sleep, include opti-
mal amounts of magnesium in your diet. Review the
Beautiful Nutrients chapter for more information.
Worry
Another factor, discussed in the Stress Hormones

390
chapter, which can play a role in someone not being
able to sleep restoratively, is worry. You may be
someone who worries about what others think. You
may worry about things you have said or done over
the day and what others said to you. You may worry
about pleasing everyone in your life, and so you
worry that you may have let someone down. What
can you do about these things when you are lying
in bed unable to sleep in the middle of the night?
Nothing, unless you want to wake up the person
on your mind. Accepting while you lie there in the
dark that in that restless moment there is absolutely
nothing you can do to clarify or rectify a situation
that may or may not even exist can be a great start.
My dear mum gave me a wonderful piece of advice
about worrying. She suggested: Dont worry about
anything until it is a problem. That is such good
advice. You can take it one step further if you like.
Even if something is a problem, dont worry. Breathe.
Face the situation or the person with your gorgeous,
authentic self and be present in that moment. Life
asks this of us at times.
As I mentioned in the Not-So-Beautiful Stress
Hormones chapter, keeping the peace can also be a
trait that leads to poor sleep. Review that informa-
tion there if you feel you need to keep the peace. I
want to help you see why you do it so that you can
BEAUTIFUL SLEEP:
391
change your response, if it is hurting your health,
especially if the stress hormone production trig-
gered by your subconscious emotional responses
wont allow you to deeply rest. And I want you
to truly learn: there is no peace when you have to
keep the peace.
By trying to keep the peace, you have no peace,
and the impact on your nervous system tension, of
always living in the red zone, can take a significant
toll on your health. Realize that you dont have the
peace you so desperately want by trying to keep the
peace. With this new understanding you may find
that you are able to gently and calmly have con-
versations with numerous people in your life that,
before this insight, you would never have imagined
yourself being able to do. Walking on eggshells
doesnt serve you or the other person. Use your
voice calmly and with good intention, as this may
be your best sleep tonic.
RESOLVE SLEEP CHALLENGES
If you currently dont sleep restoratively, decide

to make resolving this your focus for the next 30
days. Hopefully you are making notes in your jour-
nal as you progress through this book and are cap-
turing what speaks to you. Take action in the area/s

392
that resonated for you, as sleep is critical to every
aspect of your inner health as well as your outer
sparkle.
BEAUTIFUL SLEEP:
393
Kindness in words creates confidence.
Kindness in thinking creates profoundness.
Kindness in giving creates love.
Lao-Tzu

394
Chapter 8
Beautiful Posture and
Movement:
the beauty of poise, grace,
strength and flexibility
A
s Audrey Hepburn so elegantly said: For
beautiful eyes, look for the good in oth-
ers; for beautiful lips, speak only words of
kindness; and for poise, walk with the knowledge
that you are never alone. Poise is, in itself, beauti-
ful. It is way of carriage that communicates a deep
appreciation for, and connection to, life and ones
own self-worth. It is a way of holding yourself that
doesnt get expressed when you feel unworthy or
worthless on the inside. How you feel on the inside
BEAUTIFUL POSTURE AND MOVEMENT:

395
is reflected on the outside, and your posture is one
way this is communicated.
POSTURE
This book doesnt seek to explore the history or

the scientific literature relating to posture, nor does
it go into detail about the biomechanics of your
body; I simply want to acknowledge that many fac-
tors influence the posture you have today. Some of
these factors include nutrition, the way you breathe,
hydration, muscle mass, repetition of movement pat-
terns, activity levels, as well as the emotional mean-
ings you have attached to situations from the past.
Did you know, though, that the position of the
spine in any moment can influence the emotions you
feel in that same moment? Dr Donny Epstein, an
incredibly gifted and passionate man who developed
a treatment modality called network spinal analysis
(NSA) and the author of numerous books, demon-
strates powerfully through his work that the posi-
tion of your spine can significantly influence your
emotional responses to everything you experience in
daily life. Have you noticed how, given an identical
scenario, some people respond with an angry out-
burst while others respond with laughter? Sure, this
response can be influenced by countless factors, but

396
one you may not have considered is the position of
your spine.
Try this. Hunch your shoulders over into a
stooped position. Screw up your face so it feels tight.
Clench your fists tightly closed. Tense your whole
body. Now think of a situation that really makes
you angry. It may be something you feel is unjust
or a situation that unfolded 10 minutes or 10 years
ago. Really think about whatever it is, while holding
your body in the stooped, tense position described
above. Let your body begin to vibrate with rage
the more you focus on this thing that makes you
angry. Focus intensely on what makes you angry
while maintaining this posture. Now, in a split sec-
ond, stand upright with your feet firmly connected
to the ground, shoulder-width apart, and fling your
arms wide open out to the side, open up across your
chest, arch your back back a little, relax your face,
smile widely, and open your eyes wide. Now focus
on the thing that made you angry. Come on, focus
on it! What you will notice is that you are unable
to conjure the same level of anger towards what in
the previous posture had you seething. You might
not even be able to feel anger at all. Some of you
might giggle when thinking about your anger situa-
tion with your spine in this new position.

397
I wanted you to experience that the way you hold
yourself can influence everything from the way your
body digests food and extracts and utilizes nutri-
ents, to your skin, your mood, and the physical and
emotional resources you bring to every situation you
face in your life. Imagine that. Imagine being able to
change how you respond to challenges through how
you hold yourself and thereby shifting the messages
your spine sends to your brain about what it per-
ceives is going on for you.
Hold yourself structurally, knowing in your heart
that you are worthy, worthy of life and of love, and
decide to live with a graceful strength that inspires
others to do the same.
MOVEMENT AND EXERCISE
When people think of exercise, they often link

it to weight loss or weight maintenance, muscle-
building or maintenance, strength, fitness level,
flexibility, or looking good. I want to encourage
you to really consider the way you move and exer-
cise, as movement is another avenue through which
you can have a profoundly wonderful impact, not
just on your body shape and size, but also on your
physical and emotional health, your biochemistry,
and your sparkle.

398
Choosing the Right Movement for You
Does exercise invigorate or exhaust you? Do you
get the weight loss or weight gain results that you
seek from your exercise? Does body fat seem to stay
there no matter what you do? Do you build muscle
easily? Reflecting on whether the way you move is
actually doing what you want it to is worth some
thought. Just as with nutrition information, we have
been bombarded with what is the right way to
exercise, and many people still mistakenly exercise
with a commitment to the old adage no pain no
gain.
Yin and Yang Movement

As I have outlined in this book, as well as in
Accidentally Overweight and Rushing Womans
Syndrome, many people now live constantly from
the red zone, always engaged in the fight-or-flight
response. Given that humans have been on the
planet for approximately 150,000 years, from an
evolutionary perspective we have only been living
in sympathetic nervous system (SNS) dominance for
a relatively short period of time. (See, further, the
Beautiful Sleep chapter.) In the past, the SNS only
became dominant when we actually needed to save
our own life. Once the threat to our life was over,

399
we returned to living from the green zone (driven by
the parasympathetic nervous system PNS). Some
people still have a balanced nervous system. If this
is you, it means that you are readily able to switch
between the SNS and the PNS appropriately. And
for you, both what I call yang (intense) movement
as well as yin (more breathing-focused) movement
will serve you. However, if you are stuck in the rush
of life, living on adrenalin and cortisol, relentlessly
trying to juggle meeting everyones needs and never
your own, your nervous system will most likely be
revved off the charts, constantly living from the red
zone, even if you no longer notice that this is the
case. If you then go and exercise with intensity, you
run the risk of spending almost 24/7 in SNS domi-
nance, depleting yourself further based on a mis-
taken belief about how you need to exercise to get
results. What if balancing your nervous system and
incorporating more yin activity in your week sup-
ported your health goals, outcomes, and your shine?
Here is how I learnt that this is possible.
Breathing as Messenger
I meet thousands of clients who, if the calorie
equation were truly the only factor in weight loss,
would be stick monsters (skinny), but they arent.

400
Countless women eat amazingly, even by my high
standards, and move their bodies regularly with
intensity; and they either stay the same size or,
heaven forbid, their clothes just keep getting tighter.
I met a lady a few years ago who trained for nine
months for a marathon. She ran between 64 kilo-
metres and 145 kilometres (40 miles and 90 miles)
per week, every week for nine months. When she
came to see me after she had completed the mara-
thon, she showed me the diary she kept of her food
consumption during this time, and it was clear she
was burning far more fuel than she was consuming.
Yet, over the nine months of training, she gained 12
kilograms (26 pounds).
I had my own experience with this, although the
other way around. While I was doing my PhD, I was
a runner. I would run daily, or at least six days a
week. I would run for a minimum of one hour, but
usually it was closer to two. I loved it. I was slim,
happy, and healthy. And I ran that way because it
was engrained in me that to maintain body shape
and size, you had to burn far more than you ate.
However, when I became the programme man-
ager in a beautiful health retreat, I had to leave
home at 4.20am to get to work in time to cheer-
ily wake the guests at 5.30am for their morning

401
qigong practice (which is similar to tai chi). I left
for work in the dark and arrived home in the dark,
and I wasnt so obsessed with running that I was
going to get up at 3am to go! So my exercise went
from running one to two hours a day, to teaching
30 minutes of qigong where you diaphragmati-
cally breathe and gently move your arms and
taking the guests who hadnt exercised in a long
time on what was called the easy walk, 20 min-
utes on flat ground. I didnt break a sweat. My eat-
ing remained the same during this time. So, I went
from burning bucket-loads of calories every day to
burning far fewer calories and my clothes became
looser and looser. This experience completely fried
my brain, because I had been taught that precisely
the opposite was supposed to happen.
It was this experience coupled with what I was
observing in some, not all, of my clients that lead
me to go back to my geeky biochemistry textbooks,
determined to answer the questions: What leads the
human body get the message that it needs to store fat,
and what leads the human body to get the message
that it needs to burn fat? And I wrote my first book,
Accidentally Overweight, based on my findings.
It is not the training but your own bodys response
to that training that matters. In any given moment,

402
your body is deciding which fuel to use, and it can
only use two: glucose and/or fat. Humans cant use
protein as fuel. We can break our proteins down into
amino acids, which are then converted into glucose
for the body to use. The decision on what to use
is made based on the information the body is pick-
ing up from your environment about which fuel will
best serve the preservation of your life in that split
second. Glucose is your fast-burning fuel, the fuel
for the SNS, the get-out-of-danger fuel that your
body will use when it perceives your life is under
threat, even if you are perfectly safe. Among other
biochemical parameters, your body burns fat when
the PNS is active, because it communicates to the
body that you are safe.
However, you cant use your thoughts to access
the part of your nervous system that governs
whether your SNS or your PNS is in charge. You
cant instruct it the way you can instruct your arm
to pick up a glass of water. The only way you can
influence the message this part of the nervous system
receives is via your breathing. When you breathe in
a short, sharp, shallow way, this communicates to
your nervous system that your life is in danger, as
the only time you would have breathed this way his-
torically was when it really was. But many adults

403
breathe this way because of caffeine, the perception
of pressure, or simply a lack of awareness. When we
breathe diaphragmatically and slowly pushing
our lower abdomen (belly) out with each inhala-
tion and letting the tummy retract back in with each
exhalation your body perceives it is safe, because
you wouldnt be able to breathe this way if your life
were truly in danger.
What I worked out was that when I started doing
and teaching qigong each day, I diaphragmatically
breathed for 30 minutes daily, and my bodys ability
to burn body fat went to another level. When you
live from the red zone, as so many people do these
days, the body gets the message to predominantly
burn glucose, not fat. When you have a balanced
nervous system, you burn both fuels very efficiently.
My message to you is this: certain types of exer-
cise can seem like more stress to an already over-
stressed human body. Do you think our ancestors
woke up and thought it would be a great day for
a run? No. Back then, running meant we were
attempting to escape from danger, while now it has
become a way to burn off the excesses a Western
lifestyle affords us. Im not saying that running
is bad, especially for those of you who love it and
for those of you who feel energized, as opposed to

404
exhausted, from it. Barefoot running, in particular,
certainly promotes being present in the moment,
and there is an incredible science that can be applied
to running to promote fat-burning, not just so your
clothes fit you. Burning body fat as opposed to con-
stantly relying on glucose, also generates fewer free
radicals and less inflammation, promotes nervous
system calm, and great energy. I also know that for
people who are what I call adrenally strong, usually
because of the way they eat and their belief systems,
they may find running brilliant, as it can help them
burn off adrenalin created throughout the day. But
when we are adrenally depleted from chronic stress,
the hormonal profiles made by our endocrine system
alter to one more likely to get the message that it
needs to store fat.
While you may have believed that you were just
exercising intensely, from your bodys perspective,
once the threat perceived by your body to be
present due to the release of stress hormones is
dealt with, the PNS slows our heart rate and respira-
tion back down, brings the blood back to the diges-
tive tract so that we can digest our food, works to
repair any tissue damage, and increases libido. Isnt
it clever? Night-time is when the parasympathetic
nervous system is supposed to have plenty of time to

405
do its job, provided we go to bed early enough. As
you have read earlier, the sympathetic and parasym-
pathetic systems are supposed to balance each other
nicely, and in those people who have a balanced
nervous system, high-intensity exercise will lead to
fat loss, as the parasympathetic rest time between
workouts is when muscle tissue is built.
Your Bodys Feedback

Everyone is different. Please pay attention to
what serves you. Let your body give you feedback,
not your mind. Dont rely on what you have been
told. Notice how you feel and respond with a type
of movement that serves you. Be aware that needs
change over time, too, depending on your base level
of health and whatever else is going on in your life.
If running and high-intensity exercise, combined
with good eating, hasnt shifted your weight by now,
it is not suddenly going to start doing so until some
other work on your bodys chemistry and nervous
system is done.
Those who are unable to lose fat by doing regular
high-intensity exercise may have a dominant sympa-
thetic nervous system, and, consequently, an inhib-
ited parasympathetic system. There is too much
systemic stress coming from somewhere, and, for

406
them, adding high-intensity exercise is counterpro-
ductive, as it adds to their sympathetic load, pushing
them even more out of balance. Instead, you want to
decrease the sympathetic load by reducing stressors
and choosing an exercise that is done slowly and
with the breath, such as restorative yoga, qigong,
tai chi, yoga, or Feldenkrais. These activities will
support the PNS and help balance the whole auto-
nomic nervous system. The goal of so much of what
I do to assist womens inner health, and therefore
outer beauty, is to balance the nervous system so
that when you do experience stress that is unavoid-
able, you cope very well; then you leave the stress,
and all its health-depleting effects, behind.
In Accidentally Overweight, I discussed the
importance of balance in your lifestyle and diet,
but, as you can now see, the same also applies to
exercise. If your life is stressful and you turn to a
stressful form of exercise, such as intense cardio,
you may encourage your body to burn glucose
instead of fat stores. When your body is burning
glucose you can tend to crave glucose and subse-
quently cravings for sugar, typically the refined
type, increase. Who doesnt want the slow, even
burn that occurs when you are accessing your fat
stores? Just as there is an abundance of albeit well-

407
meaning dietary information, you can also become
overwhelmed when delving into the topic of exer-
cise and how to move your body in a way that suits
you. The answer truly lies with you. Please remem-
ber that it is your response to training, rather than
the training itself, that is important.
Options
Incorporate exercise that you actually enjoy. If
you dont like running, dont force it. Take a long
stroll around the block, through a park, or by the
sea instead. Appreciate your surroundings; enjoy the
feeling of moving your body, noticing how the air
feels on your face. Try a bike ride or an activity you
have always wanted to try, such as a dance class.
Even gentle movement will benefit your health, and
if you enjoy it, you are more likely to continue on a
regular basis.
Consider the expectations you place on yourself.
So often I hear people say that they dont exercise
because they used to be an athlete, or a runner, or at
least a lot fitter than they are now. Their sheer frus-
tration prevents them from doing any exercise. Start
small if that feels good for you. Consider trying a
form of exercise such as restorative yoga, Pilates, tai
chi or any other activity that focuses on breathing.

408
When you spend your day in SNS dominance, your
body will be crying out for rest and repair (PNS acti-
vation). Remember, focusing on your breathing is
the fastest, most effective way to activate your PNS,
allowing your body to access its fat stores and stop
craving sugar. The various forms of yoga can sup-
port your inner health and outer beauty physically,
mentally, and spiritually, if you so choose, through
the movement patterns but also through the breath-
ing work. I am a huge fan. I am also deeply grate-
ful for what a form of restorative yoga called Still-
ness Through Movement offers. The whole body is
supported to truly rest; you change positions about
every 20 minutes, and it is transformational for your
health, especially your endocrine system, and hence
your energy and sparkle.
Weight-bearing exercise is of particular impor-
tance, as it improves the strength of muscles and
bones. Building muscle also increases your meta-
bolic rate. Walking, hiking, dancing, skiing, and
weight training are all examples of weight-bearing
exercise. Exercising in the morning is an ideal way
to wake up your body naturally. If this is not pos-
sible for you, or if you know you feel better exercis-
ing in the afternoon, then do that. Include at least
one session of a relaxing style of exercise a week to

409
help balance your nervous system. Start to make a
conscious effort to move and breathe in a way that
serves you and enhances your health.
Functional Movement
A concept I want to encourage you to explore is
functional movement. It is based on real-world
situational biomechanics, which is not my area of
expertise. I have, however, worked alongside pio-
neers in this field who possess the health, youthful-
ness, vitality, and physique that are testaments to
these practices. The movement philosophy at the
beautiful Gwinganna Lifestyle Retreat is based on
functional and restorative movement. I simply want
to introduce it to you, as I believe one of the focuses
of movement needs to be on function. We are blessed
to have bodies that give us the opportunity to enjoy
and make the most of life, yet many people treat
their body with no respect or gratitude for what it
does for them and/or allows them to do.
We need to make sure that for our whole life,
not just when we are young, our body is able to
perform all the movements that are necessary for
daily life and an active lifestyle. Imagine not being
able to bend over and tie your own shoelaces in the
second half of your life. Now imagine losing that

410
independence, perhaps due to a lack of movement
and/or poor dietary choices now. The way you eat,
drink, think, move, perceive, and believe right now
doesnt just impact on how you feel, function, and
appear today. It will influence how you feel, func-
tion, and appear in the future as well.
Notice what movement patterns you need to run
your life. For example, if you play tennis on the
weekends, you want to make sure that your body
is able to handle lunging, bending, jumping, and
throwing. If you are parent, you need to be able to
pick up your children, rotate with them, and then
place them in their car seat, for example. Examine
your lifestyle and activities and see what functions
you need to be able to perform on a regular basis.
Seven Primal Movement Patterns

Every movement our bodies perform can be bro-
ken down into a series of one of seven movement
patterns. These are often referred to as the Seven
Primal Movement Patterns, and they are:
squat
lunge
push
pull

411
bend
twist
gait.
We all need a general functionality in each one of

these patterns for normal daily life, such as loading
groceries, lifting boxes, or running to catch the bus.
INNER NEEDS AND RHYTHMS
For your best shine, you want to be sure to build

muscle from this point forward, or at minimum
maintain your muscle mass where it is now. Dont
lose muscle mass. It is a key driver of your meta-
bolic rate, an efficient storage house for energy, and
one way, along with dietary change, that we can
help decrease our risk of developing type 2 diabe-
tes. You want to learn about and practise functional
movement, and also embrace restorative, breath-
ing-focused practices, such tai chi and yoga. What
image do you conjure up when you picture in your
minds eye a woman who has a long-term, regular
yoga practice? In my experience, she typically looks
more youthful than her chronological age, has long,
lean muscles, and exudes a calm radiance, that is
health-giving and beautiful. When you walk, or do
any exercise, remain conscious of your inner needs

412
and rhythms. The speed and distance you walk
needs to serve your inner world, not a fantasy image
of fitness. Expend the energy your body can happily
give up, and this will change from day to day, year
to year. And be sure to give your body as much rest
as it needs to recover.

413
Beauty announces the presence of love,
to which we are inherently drawn.
Dr Libby

414
Chapter 9
Beautiful Skin, Hair and
Nails:
a reflection of inner processes
G
iven that this is a book about beauty, I have
decided to dedicate almost an entire chapter
to beautiful skin, as the beauty question I am
most frequently asked is: How do I get beautiful
skin? Well, here is skin and skin care explained
from all of the science, experience, observations,
and intuition I have applied to date to help people
have beautiful skin. What is nutritionally necessary
to nourish hair and nails is also explained.
YOUR SKIN
Your skin is a barometer of what is going on inside
BEAUTIFUL SKIN, HAIR AND NAILS:

415
your body, and all skin conditions, from psoriasis to
acne to signs of aging, are the manifestations of your
bodys internal needs, including its nutritional ones.
The skin performs a multitude of tasks, most of
which go unnoticed and under-appreciated. It pro-
tects us from disease and our daily exposure to parti-
cles in the air. It cools us when we are hot, and warms
us when we are cold. It heals wounds inflicted on it,
often without any assistance from us. It absorbs sun-
light and produces vitamin D, which is critical to our
bones and teeth, it keeps itself moist, slows its own
aging, and every day attempts to renew and restore
itself. While skin accomplishes all of this on its own,
it still needs support in order to thrive, not just func-
tion. As Susan West Kurz so beautifully describes in
her book, Awakening Beauty, with every blemish,
rash, and wrinkle, the skin is asking us to understand
its nature and support its efforts at self-renewal.
Unfortunately, many of us respond to changes in our
skin with practices that actually assault and injure it
further, consequently accelerating the aging process,
whether that is visible immediately or not. Still oth-
ers do nothing for their skin, but nonetheless expect
it to remain clear, beautiful, and youthful.
To help people change the way they consider and
therefore treat their skin, I find it most powerful to
help people understand what it does each day and

416
how best to support its work. Skin is actually made
up of three layers, which together are the perfect
shield. The outermost layer, which is renewed each
month, is the epidermis and this is the part you can
see. The middle layer is the dermis, and below that
is the foundation layer of the skin, known as the
subcutaneous layer. All three layers work together
to form healthy, vibrant skin.
Skin Structure and Growth
Epidermis
The epidermis itself is made up of layers, the top
layer being the shield. As soft and supple as the skin
can be, it is also a form of armour. Depending on
your belief systems, you may perceive that it is a
tough world out there and that you need protec-
tion from drying winds, rain, dust, as well as harsh
words. The skin itself can handle all of that and a
lot more.
The surface of the skin is made of dead skin cells
that are flat and flexible. The cells that form the sur-
face layer originate at the bottom of the dermis, a
region known as the basal layer. Once they are born,
these cells migrate upward to the surface. On their
way, they are transformed into protein-producing
cells called keratinocytes. Whenever the skin is cut
or grazed, the keratinocytes signal the dermis to

417
produce more cells so that the cut can be knitted
together and the wound closed quickly. Isnt that
amazing?
When they reach the surface of the skin and
encounter air, the keratinocytes die and form a
defence shield. After a week or two, they slough off,
making way for another round of cells that form a
new hard surface top layer. The journey from the
basal layer to the surface of the skin takes about 28
days. This rate tends to slow to 35 days and even
longer as we age.
Before they die, keratinocytes act with surround-
ing cells to produce chemicals that regulate your
immune system. If you get scratched or cut, for
example, these cells trigger an immune response to
protect you from the bacteria that can enter through
the open wound. Your immune system also helps
cleanse the tissue of dirt and chemicals that infiltrate
the opening. One of the consequences of an immune
reaction is inflammation, characterized by the red-
ness, swelling, and heat that surround a wound.
Your immune system distinguishes your cells from
foreign cells, assessing the foreign cells to determine
whether they are dangerous to your health or not.
The more potentially harmful substances that
enter your system, the more vigorously your immune
system responds, and the more your tissues tend to

418
inflame, resulting in more rapid aging. I believe that
we need to do what we can to avoid using synthetic
substances on our skin. The synthetic substances I
choose to avoid include parabens, polyethylene gly-
cols (PEGs), phthalates, and benzophenon. I also
believe the skin loves it when we mimic its natural
self and supply it with substances that nourish it. It
is, after all, our largest organ.
I love the following phrase from Susan West Kurz:
Think of your epidermis as a living shield. It pro-
tects you from assaults from without while it guards
the treasures within, among the most important of
which is water. Well-hydrated skin maintains its
plump, unlined youthfulness. Your epidermis makes
sure your skin retains the moisture trapped within
it, especially in the dermis. When the dermis is full
of moisture, our skin is soft, dense, and pillowy. If it
werent for the epidermis, the moisture in your skin
would come to the surface and evaporate, leaving
your skin dry, wrinkled, and aged. By keeping the
skin hydrated, the epidermis maintains your natural
moisturizing factor, a term used in the beauty indus-
try to describe skin moisture. According to Susan,
the better your epidermis, the greater your natural
moisturizing factor.
Skin varies in texture and sensitivity. It can be as
tough as an old boot and as soft as a rose petal.

419
One of the substances that give skin this beautiful
quality is sebum, an oil-like compound that coats
the epidermis. Sebum is made of fatty acids, fatty
alcohols, waxes, lactic acid, and salts. These sub-
stances combine to give sebum a pH of between 4.3
and 6, which means it is slightly acidic. That is why
the term acid mantle is used to describe the coat-
ing of the skin. This acid base on your skin is highly
effective at neutralizing bacteria. Sebum also helps
seal moisture into the skin.
The epidermis also contains the cells that provide
pigment (colour) to the skin. These cells are called
melanocytes and they make up only about two to
three per cent of the cells in the epidermis. If the
epidermis is treated with harsh chemicals and peels,
the melanocytes can become deformed, and this can
result in irregularities in skin colour.
From my research on skin health from a func-
tional, anatomical, and biochemical perspective,
here is my take on the physical processes vital to hav-
ing a healthy epidermis. (The emotional aspects will
be explored later.) Any programme that supports
the epidermis also supports the health, youthfulness,
and beauty of the skin. Substances that injure the
epidermis, or strip it from the skin, are potentially
playing a role in damaging or even destroying the
skin, even though it may appear to give a short-term

420
benefit. Alpha hydroxy acid, for example, strips the
upper layers of the epidermis and exposes the soft
tissue below. This may appear to enhance the skins
appearance for a short while, but it may actually
accelerate the aging of the skin in the long term.
There is a great divide in skin care approaches today.
You either decide to work with the skin to assist it in
doing what it does best, or you may end up injuring
the skin, or replacing its normal function, for what I
believe are short-term benefits.
Dermis
The dermis is a water world, and housed inside
that wonderful world are blood and lymphatic ves-
sels, small muscles, and nerves that convey our sense
of touch. Wow! Doesnt that alone fill you with won-
der? Also embedded in the dermis are sweat glands,
hair follicles, and sebaceous glands, the glands that
produce sebum. The body is constantly supplying
the dermis with water to keep it moist, healthy, and
beautiful.
Now heres some more incredible skin science.
Traversing the dermis are fibrous strands, about 80
per cent of which are made of collagen, which is a
protein. Collagen forms a dense matrix that protects
the skin from splitting when it is pulled or twisted.
The remainder of the strands are the elastin, another

421
protein-based fibre. Elastin acts like rubber bands.
Whenever the skin is pulled or stretched, elastin
snaps it back into its original shape. As we age, the
elastin tends to weaken.
Collagen and elastin are supposed to be moist
and plump, which makes the skin appear full, soft,
and unlined, typically how it appears in youth. Col-
lagen and elastin give skin its fullness and shape. As
we age, the fibres can be attacked by free radicals,
which lead them to shrink and cross-link with other
collagen strands, forming structures that, if you
could see them, look like fish netting. As the collagen
base shrinks, the skin at the surface folds over itself
forming wrinkles. Sometimes the collagen becomes
so cross-linked that the skin itself looks like fish net-
ting. However, as you learnt in the Beautiful Foods
and Beautiful Nutrients chapters, the antidote to the
problem of free radicals is the antioxidants found
in plants. So amp up the plant content of your diet.
Structurally, the dermis is infused with blood
vessels that deliver oxygen and nutrients to nerves,
glands, hair follicles, and cells, including those on
the surface. When the body is cold, blood is sup-
posed to start moving rapidly to bring in more
warmth. When the body is hot, sweat glands start
pumping moisture to the surface, where it evapo-
rates and takes away some of the excess heat. Also

422
within the dermis water world lie waste products
that are constantly being expelled from your cells
and tissues. These toxins are eliminated from your
body by your lymph system. The lymphatic system
is an extraordinary network of vessels and nodes
that absorb intracellular waste from the gel-like
lymph and take it away to be detoxified by the liver
and expelled by the kidneys. Additionally, within
the lymph vessels and nodes are antibodies and lym-
phocytes, which are cells of the immune system that
gobble up foreign substances and therefore protect
you from infection.
Just as with any waste removal system, the lymph
works best when it is moving. When it is congested
or blocked, waste can build up in the tissues, and this
can cause blemishes, rashes, and irritations to the
skin. Unlike your blood, which is pumped through-
out the body by the heart, the lymph has no pump to
help it keep moving. Its efficiency depends on you.
You keep your lymph circulating through move-
ment, such as walking, yoga, dance, and stretching.
I am a huge fan of rebounding on a mini trampo-
line to stimulate the lymphatic system. It is a great
way to improve energy: pop on a song, or three, that
you love and bounce away. Often you can buy used
rebounders on the internet. Or, if youd prefer, do
some calf raises. The better your lymph system is at

423
removing waste, the clearer your skin will be.
One way to significantly reduce the burden on
both your lymphatic system and your skin is to
reduce, or omit, artificial substances from your diet.
Many people dont do well focusing on eating less of
anything, so instead focus on eating more more
real food, to really support health lymph and skin.
Deep within the dermis and down into the next
layer, the subcutaneous layer, are hair follicles. The
hairs that grow out of these follicles behave like
reeds in a pond. In the same area as the follicles are
the sebaceous glands, which produce sebum. Along
with the skins water content, sebum moisturizes
the skin. Once secreted, the sebum attaches itself
to hairs and climbs upward to the surface to create
the skins soft, yet protective, acid mantle. However,
when the sebaceous glands are over-active, sebum
can collect in the openings, or pores, of the skin, and
in the places where the hairs appear at the surface.
When this happens, pores and follicles may become
blocked, infected and inflamed, causing blemishes,
boils, swelling, and, potentially, scarring. Also bur-
ied within the dermis are the sweat glands that, as
mentioned previously, release moisture to cool the
body. Sweat glands also eliminate waste; they are
one way we detoxify, and they function as an acces-
sory to the work of the kidneys and urinary system.

424
Subcutaneous Layer
Directly below the dermis is the subcutaneous
layer, which holds fats, muscle, and some blood ves-
sels. The muscle and fat act as shock-absorbers for
the skin, in a similar way to collagen. This is also
the layer where we find bands of cellulite, which is
essentially fat, and it is held in place by connective
tissue lined with fat. Functions of metabolism also
occur in this layer.
For me, Dr Rudolf Hauschkas philosophy about
life, and particularly about the skin, deeply reso-
nates. He taught that the beauty of your skin, and
the cause of all skin challenges, could be revealed by
understanding what he referred to as the threefold
design of human beings.
We all have a nerve and sense function that
enables us to think and provides us with sensory
abilities. Each of us is blessed with organs that work
through rhythmic action, or coordinated expansion
and contraction, such as the heart and the lungs.
Thirdly, we each have digestive and metabolic func-
tions, including the ability to absorb nutrients for
cellular activity which is metabolism and the
capacity to eliminate waste. As Susan West Kurz so
brilliantly describes: the body is designed with the
nervous system headquartered on the top floor, so to
speak; the rhythmic system centred primarily in the

425
chest where the heart and lungs are; and the diges-
tive system in the middle and lower thorax, in the
basement. These three systems permeate and inte-
grate the activities of the body.
Heres what is even more special: that same three-
fold nature can be seen in the skin as well. As you now
know, the upper layers are infused with nerve endings
that tell us about the conditions in the environment.
Our nerve and sense function has to lead the way if
we are to be smart about what is going on around us.
Just underneath our nerve function are our capillar-
ies, which deliver oxygen and nutrients in the blood
along with the cells of the skin and correspond to the
heart and the lungs, the rhythmic organs. Below that
are the lymph vessels and nodes, which as you have
learnt carry waste away from the skin. As the waste
disposal function, the lymph system corresponds to
our digestion. So can you see why it spins my tyres
that the threefold nature we find generally in the body
also exists in the skin? Amazing.
In my experience, whenever skin breaks out in
pimples, acne, or a rash, the origin of the problem
will be found not in the skin itself, but in a waste
disposal function of the body, typically the diges-
tive system. When your body attempts to rid itself
of excess waste that cannot be eliminated through
the channels of preference for the body mainly

426
digestion, to which the liver is inextricably linked,
and the kidneys the skin steps in to assist in elimi-
nation. In other words, the skin believes it is helping
you to be your healthiest self by getting rid of the
waste. So rather than get frustrated at your skin for
betraying you, understand that it is simply look-
ing after you and, through that process, communi-
cating to you that inner processes, such as digestion,
liver, and/or the urinary system, need support. To
have beautiful skin we must care for these systems,
and please know that there is so much you can do
to take even better care of them, as is outlined in the
Beautiful Solutions chapter.
A Holistic View of the Face

With all of the structural and functional infor-
mation about the skin having been shared, let me
remind you that what tends to happen today when
we consider the body, is that people see it in a frag-
mented way. People, and many health-care provid-
ers, often view body parts, or specific challenges,
as separate from the whole. But I hope you can
now appreciate that it is the overall health of your
body, or, more accurately, your cells, that influences
the appearance of your face and your skin. Clear,
radiant skin is a reflection of great health, and, as
you now understand, it is highly dependent on the

427
optimal functioning of other systems, particularly
digestion, the liver and the kidneys.
Again I reference the distinguished and highly val-
ued work of Dr Hauschka and the numerous tradi-
tional medicine principles from numerous cultures
that offer invaluable insight into the information
the face offers us. For some, this exploration may
not resonate; while, for others, it will offer what has
potentially been a missing link in resolving skin chal-
lenges. It feels like common sense to me; in my work,
I not only apply science to the functionality of the
skin, but I also look to the location of congestion, to
gain invaluable insight into the why for each person
I work with. What follows is what I have observed.
For many, the places where blemishes and wrin-
kles appear on the face seem random. You may
notice that you have a tendency to break out around
your mouth or on your forehead, nose, or cheeks. In
my experience, and once you truly understand how
the skin works, you can see that these patterns are
not random, but instead offer clues to a bigger pic-
ture. The face can be considered to be a precise map
of the whole body, demonstrating where inner pro-
cesses of specific organ systems may need support.
The Forehead
Remember the threefold explanation of the skin

428
and the body as a whole? The forehead is believed to
represent the senses and the nervous system, includ-
ing thinking. If someone has an abundance of lines
on the forehead, it may indicate that they spend
too much time thinking and not enough time liv-
ing from the heart, trusting their own instinct, and
taking action. Blemishes and pimples on the fore-
head can also indicate excessive thinking that may
be drawing vital energy away from digestive pro-
cesses, taking away the robustness of a key elimina-
tion pathway, and allowing toxins to accumulate in
the blood. Along with dietary change, part of my
suggestion for this person will be to encourage them
to find ways to stop worrying and thinking so much,
and to relax more and enjoy life. Using the body
more through sport or other physical activities can
be highly beneficial for forehead people, assisting
them in regaining their emotional balance. Coupled
with digestive system support, remembering to trust
your heart can be a pathway to beautiful skin.
The Middle Region, Including Under the Eyes

According to Dr Hauschka, and also in my expe-
rience, the area from the eyebrows to the bottom of
this nose is a reflection of the rhythmic system and
related organs. Generally, the cheeks are considered
to be a reflection of the lungs. Grey and sallow skin

429
on the cheeks can indicate a degree of lung congestion
and/or reduced oxygenation. Acne and other blem-
ishes on the cheeks can reveal excesses of poor-quality
fat and refined sugars that are adversely affecting the
respiratory system. To help improve the oxygen con-
tent and circulation of the lungs, please pay attention
to exposure to cigarette smoke, whether your own or
that of others. Ideally, keep exposure to a minimum.
Decrease, or eliminate, poor-quality fats such as
trans fats, found in deep-fried foods, processed cakes
and biscuits, and muesli bars. Many processed foods
contain poor-quality fats. Amp up the green leafy
vegetable content of your diet, especially the cruci-
ferous vegetables described in the Beautiful Foods
chapter. Many traditional medicine practices use
these vegetables to specifically strengthen the health
of the lungs. And walk daily, even if it is just for 20
minutes. Do more if you can. Increased respiration
rates can help improve oxygen uptake and toxin
expulsion, as the lungs are another way we eliminate
substances our body doesnt want.
Below the eyes is an area that many women are
challenged to keep looking firm and healthy. It is
an area often referred to as the eye bags, and it is
associated with the health and function of the kid-
neys. This area of the face is home to the thinnest
skin, and the skin sits closest to bone; as a result,

430
it may react with swelling and fluid retention in a
more visible way than any other part of the body
would. Swelling may occur when the kidneys or
urinary system need support and we are unable to
effectively regulate the fluid content of our body.
This can occur for a host of reasons, including a
lack of restorative sleep. My observation is that the
eye bags do not become swollen from drinking pure
water. It is more likely to be due to other liquids,
such as coffee, soft drinks (soda), processed juices
(as opposed to fresh from a juicer), and/or alcohol.
Do an experiment with yourself. Take a one-week
break from coffee, alcohol, processed juice, and soft
drinks, and notice the effect this alone has on your
eye bags. Many people notice a significant change
to their eye bags. The area below the eyes tends to
become less lined and swollen, and the skin tight-
ens and becomes more youthful. You can substi-
tute weak black, or green, tea and still notice an
improvement. On top of that, if you get more rest
at least seven hours a night if possible your eye
bags may shrink even further. If there are dark cir-
cles under the eyes, in my experience this is almost
always resolved when digestion and/or liver health
is addressed. For someone with significant dark cir-
cles under their eyes, there is often a food in this
persons diet that doesnt serve them. Getting to the

431
heart of this can completely resolve the dark circles,
something I dont say lightly.
The bulb of the nose has long been associated with
heart health. In many traditional healing modalities,
the end of the nose is considered the gateway to the
cardio-pulmonary system (your heart and lung sys-
tems). A swollen or red nose may indicate that the
heart is somewhat overworked and needs support. I
have seen this happen as a result of too much alco-
hol, too many poor-quality fats, quite often from
processed foods and takeaways. Heartbreak or a
perception of not being loved can also show up this
way. The heart loves oxygen, and iron also assists
with oxygen transport around the body. I have seen
nose skin symptoms resolve when an existing iron
deficiency is corrected. Minimizing consumption
of the poor-quality fats in takeaway and processed
food, as well as reducing intake of alcohol, refined
sugar, and artificial ingredients can make a signif-
icant difference in this area. Taking a break from
dairy products can often resolve nose skin symp-
toms. Further support heart health by amping up
the plant content of your diet the power of plants
is endless. And youd be surprised how making an
effort to connect to the miracles around you and
deeply appreciate your gift of life can impact your
skin and your shine. Try it!

432
The Lower Region
I associate the region of the face from the nose to
the chin as a reflection of the digestive system and
the reproductive system. As I described in the Beau-
tiful Digestion chapter, the digestive system can be
thought of as a long tube beginning at the mouth
and ending at the anus. In many traditional healing
modalities, the bottom lip corresponds to the large
intestine while the upper lip reflects the small intes-
tine. If the lips are swollen, cracked, or particularly
pale, these people do well consuming more warming
foods and slow-cooked meals, high in plant content.
Just above the upper lip is the philtrum, the verti-
cal indentation that can be a reflection of the health
of the uterus. However, blemishes, swollen tissue, or
lines in this area can indicate what traditional Chi-
nese medicine refers to as stagnation. It can be a
sign that sex hormones are imbalanced typically
oestrogen dominance and you may notice that
the disturbances tend to disappear, or lessen, after
menstruation. If they persist, it can indicate that the
stagnation is chronic. The chin can also reflect the
health of the reproductive organs. If the skin on the
chin is dark or mottled, it can be a sign of long-term
oestrogen dominance or the presence of fibroids,
while blemishes on the chin or around the mouth
can also indicate a sex hormone imbalance. To begin

433
to resolve skin issues arising in this part of the face,
focus on restoring sex hormone balance, as outlined
in the Beautiful Solutions chapter.
Healthy Skin
The Power of Plants and Their Nutrients

The real food and nutrients that are of particular
importance to all things beauty, such as vitamins C
and E, are explained in the Beautiful Food and Beau-
tiful Nutrients chapters; review those if you need to,
so you know what roles these glorious foods and
nutrients play. Please understand that no amount of
topical nutrients can replace a lousy diet. But add
some additional nutrients topically to a wonderful
foundation of a real food way of eating, and you
give the body and the skin everything they need for
a flawless shine. Here is some skin-specific informa-
tion to remind you, in bite-size pieces.
The vitamins that are particularly good
for the skin are vitamins A, C, E, K, and B
complex. They all help improve the overall
health of our skin, and they appear widely
throughout real food.
Among the most important new dermato-
logical discoveries is the power of vitamins
to help counter the effects of sun exposure.

434
Research shows that appreciable photo-
protection can be obtained from topical
vitamins C and E. Additionally, research has
demonstrated that supplementation with
vitamin E at doses between 200 and 400
milligrams per day has been noted to reduce
photo-damage and wrinkles, as well as
improve skin texture.
Further research showed a reduction of
factors linked to DNA damage within skin
cells when vitamins C and E were supple-
mented, leading researchers to conclude
that antioxidant vitamins can help protect
against DNA damage.
Vitamins C and E help the skin by reduc-
ing the damage caused by free radicals,
which are generated by many things, includ-
ing increased respiration, and exposure to
smoke and pollution. Free radicals gobble
up collagen and elastin, the fibres that sup-
port skin structure, leading to wrinkles and
other signs of aging. Good food sources of
vitamin C include citrus fruit, capsicum,
and kiwifruit, while vitamin E is found in
nuts, seeds, and eggs yolks.
When dietary levels of vitamin A drop too

435
low, you are likely to see some skin-related
symptoms, including a dry, flaky complex-
ion and/or scalp. That is because vitamin A
is necessary for the maintenance and repair
of skin tissue. Orange vegetables are rich in
beta-carotene, which your body converts to
vitamin A.
When it comes to skin, one of the most
important nutrients is biotin, one of the
B-group vitamins. Biotin forms the basis of
skin, nail, and hair cells. Without adequate
amounts, you may have dermatitis, an
itchy, scaly skin reaction, or sometimes even
hair loss. Even a mild deficiency can cause
symptoms. Most people get enough biotin
without even trying if they eat a real food
diet, as it is widely spread throughout real
food. However, if people rely too much on
processed foods for too long, deficiency can
result. Food sources include bananas, eggs,
and brown rice.
Niacin, another B vitamin, can help the skin
retain moisture, and it also has anti-inflam-
matory properties to soothe dry, irritated
skin.
Zinc is a mineral your skin loves and needs.

436
It is particularly important if you have
acne. Acne itself can be a symptom of a
zinc deficiency. Eaten in food or taken as a
supplement, zinc works to help clear skin by
taming oil production and may be effective
in controlling the formation of acne lesions
or help those already on your skin to clear
sooner. Food sources of zinc include oysters
(preferably grown in water uncontaminated
with heavy metals), red meat (preferably
organic), and seeds, particularly sunflower
seeds and pumpkin seeds.
Alpha-lipoic acid acts as a powerful antioxi-
dant and supports vitamins C and E, as well
as doing its own wonderful work. I love
what I have seen it do to skin.
Essential fatty acids (EFAs) are the rock
stars of the skin world. Fats from whole
foods help to beautifully nourish your skin.
If your skin is dry, prone to inflammation,
and frequently dotted with white heads
and black heads, you may be lacking EFAs,
nutrients that are crucial to the production
of the skins natural oil barrier. Without an
adequate supply of EFAs, the skin produces a
more irritating form of sebum, or oil, which

437
can result in congestion. Cracked heels are
another sign of EFA deficiency. Balancing
your intake of omega-3 and omega-6 fats is
part of the solution. Most people consume
too many pro-inflammatory omega-6 fats
from processed foods. The type of omega-6
fat in evening primrose oil, however, is very
good for hormone balance and skin. The
omega-3 fats are often lacking. They are
found mostly in: cold-water oily fish, includ-
ing salmon and sardines; flaxseed; hemp and
chia seeds and their oils; as well as in walnuts.
Omega-3 oils go rancid easily, so they must
be kept in the fridge and consumed alongside
an antioxidant-rich diet (high in plants). I
love food-based oil supplements that combine
these oils, and I have seen them significantly
improve skin softness and texture. Coconut
and its oil, consumed and applied topically,
can also be highly beneficial to skin.
Tips for Beautiful Skin

You can support the skin in other simple ways,
listed below.
Dont smoke. Avoid tanning beds and exces-
sive sun bathing. All three age your skin
prematurely.

438
Dont rub your eyes; use a light touch on
your face always. If your eyes get itchy,
apply a cold compress.
Keep your hands off your face! Because
your hands touch so many surfaces, they
carry dirt and germs. Rub your eyes, stroke
your chin, cup your cheek, and you have
transferred everything on your hands to
your face. As an extension of this, use
headphones or a headset when talking on
the phone. This, too, helps keep hands and
germs away from your face.
Skin Problems
Acne
The processes involved in acne can be common to
other skin challenges. From my perspective, healing
acne is different from treating acne; it is important
to first understand the precise process that creates
acne, for then you can see why I suggest what I do
to heal it. Acne arises when the sebaceous glands
become over-active and sebum collects and blocks
hair follicles and pores. As the keratinocytes migrate
upward from the lower levels of the skin, they get
bogged in the sebum. These cells dont live for very
long, so soon they die, and they become trapped in

439
the follicles and pores. The excess sebum and dead
cells form a plug, or a blackhead, in the pore, which
prevents the usual drainage of the oil. As the excess
sebum accumulates, bacteria collect in large popula-
tions and feed on the sebum. They also irritate the
skin and eventually cause infections, which combine
to form a pustule or a pimple. Other factors are
involved as well. Sex hormone imbalances increase
the production of sebum, which tends to mean more
blocked pores and infections, which in turn create
pustules and rashes of acne.
Almost always, poor digestive function is the first
trigger. Poor digestion adds a load to the liver and
kidneys; they arent able to filter the higher levels
of hormones in the blood efficiently, and the hor-
mones stimulate additional sebum production. I
have seen countless cases of acne improve and then
resolve with a commitment to caring for and sup-
porting the digestive system, liver, and kidneys, sug-
gestions for which are presented in the Beautiful
Solutions chapter. Emotionally, acne can be chal-
lenging. Most people with acne will say to me that
they dislike themselves. They have expanded the dis-
like that would have initially been for the pustules to
themselves as individuals, and I work to help them
see that what they feel is a wound or an immense
frustration for them (their skin) can become a gift,

440
for it is almost always our body trying to wake us
up to eat, drink, move, think, believe, or perceive
differently. And sometimes those beliefs are about
ourselves, about who we are. Some precious people
have forgotten that they are precious and they can
no longer see their own beauty. I find if the person
can accept where they are (and I know that is a big
ask) and begin to work with what is and if we can
get them eating in a way that serves them as an indi-
vidual, along with some liver support improve-
ments in the skin begin. And this is so encouraging
for the person.
Additional Factors in Aging

In addition to oxidative stress, telomere shorten-
ing and increased glycation have also been linked
to aging. What does this mean and what can we do
about it?
Oxidative stress: To remind you, a major cause of

aging is oxidative stress. It is the damage to DNA,
proteins, and lipids (fatty substances) caused by
oxidants, which are highly reactive substances
containing oxygen. These oxidants are produced
normally when we breathe, and also result from
inflammation, infection, and the consumption of
alcohol, cigarettes, and other pollutants. We have
explored, in depth, the power and importance of

441
antioxidants found in your coloured plant foods
to neutralize the effects of oxidative stress.
Telomeres: Inside the centre or nucleus of a cell,

our genes are located on twisted, double-stranded
molecules of DNA called chromosomes. At the ends
of the chromosomes are stretches of DNA called
telomeres, which protect our genetic data, making
it possible for cells to divide. Telomeres have been
compared with the plastic tips on shoelaces because
they prevent chromosome ends from fraying and
sticking to each other, which would scramble our
genetic information and possibly lead to disease
or death. Telomeres are in place to prevent this.
Yet, each time a cell divides, the telomeres get
shorter. When they get too short, the cell can no
longer divide and it becomes inactive or dies. This
is one of the processes associated with aging. An
enzyme named telomerase adds bases to the ends of
telomeres to counteract their shortening. In young
cells, telomerase keeps telomeres from wearing
down too much. But as cells divide repeatedly,
there is not enough telomerase, so the telomeres
grow shorter and the cells age. Telomerase remains
active in sperm and eggs, which are passed from
one generation to the next. If reproductive cells did
not have telomerase to maintain the length of their

442
telomeres, we would potentially become extinct.
While telomere shortening has been linked to the
aging process, it is not yet known whether shorter
telomeres are just a sign of aging (like grey hair)
or actually contribute to aging. What scientists are
starting to understand is that antioxidants poten-
tially play a role in slowing telomere shortening
yet another reason to amp up the real food, particu-
larly plant, content of how you eat.
Glycation: Another factor in aging is glycation. This

occurs when glucose (sugar) from what we eat binds
to some of our DNA, proteins, and lipids, leaving
them unable to do their jobs. If we have a diet high
in processed foods, the problem becomes worse as
we get older, since the cumulative sugar intake for
most just keeps growing. This can cause cells and
tissues to malfunction, resulting in aging, or in some
cases disease. Not that long ago in human evolution,
processed, high-sugar foods didnt exist. Then, in
the not-too-distant past, they were eaten only on
special occasions, like birthday parties, but now
they have become part of every day for too many
people. I cannot say this enough: it is what you do
every day that impacts on your health, not what you
do sometimes. The aging process will potentially be
slowed if you consume less refined sugar.

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The Emotional Approach to Skin
I am driven to help people literally get to the heart
of their health matters. As you now understand, I
believe that the so-called markers of beauty such
as your skin, hair, and nails are simply a barom-
eter for inner processes doing their best to wake you
up to eat, drink, move, think, believe, or perceive in
a different way than you are doing now. When you
can see an outer beauty challenge as a gift from your
body, even though that is the last thing it feels like
when you are in the midst of an acute or chronic
beauty challenge, it can open you up to explore your
health and beauty in a new way.
For many people today there is a fear and anxi-
ety within them, often centred on whether they are
(good) enough, which we will explore in the Beau-
tiful Insights chapter. The emotion of anxiety can
only be present if you are focused on the future. I
find depressed emotions can only be present if you
focus on the past. If you are present, there is only
peace. That may sound like a clich, but think about
it. It is an accurate description.
Louise Hay teaches that thoughts and beliefs you
may or may not be aware of can lead to dysfunc-
tions in your physical health. Sometimes I ask a cli-
ent whether they feel a particular emotional state or
phrase resonates for them, based on Louises work

444
or my own intuition. I sometimes find that the client
does feel a certain way or that the phrase does speak
to her, and this leads us to an insight that can often
have a wonderful impact in many areas of her life.
I share a few skin conditions here to show you how
they might be emotionally explored. Please under-
stand that there are almost always physical processes
such as dietary change that need to occur for these
skin conditions to heal. And for many people, dietary
change is all they need. However, for some people
dietary change generates significant improvements but
not resolution. So I am offering you this additional
information as some people need the emotional insight
for the skin challenge to resolve. If any of the concepts
below resonate for you, enquire within, perhaps using
a journal, and explore whether these perceptions still
serve you, or whether they are based on a story you
made up a long time ago about who you are.
Skin Problems
When it comes to what Louise refers to as skin
problems, she suggests that you explore if you are
anxious or fearful. She describes skin issues as being
related to old, buried guck, or a perception that
you are threatened.
Rashes
For rashes, Louise suggests you explore irritation

445
over delays, and asserts that for an adult it is a
babyish way to get attention.
Psoriasis
For psoriasis, try on a fear of being hurt. Deaden-
ing the senses of the self. Refusing to accept respon-
sibility for our own feelings. There are dietary sug-
gestions and other support ideas for psoriasis in the
Beautiful Solutions chapter.
Vitiligo
According to Louise, the feeling behind vitiligo is
feeling completely outside of things. Not belong-
ing. Not one of the group. Please remember that
this is the persons perception, not necessarily how
you may see the life of someone with vitiligo. This
perception needs exploring as, in my experience, it
has always been a story someone made up so that
they could feel safe. I have seen that this emo-
tional exploration, coupled with a diet excluding
either casein (one of the proteins in dairy food) and/
or gluten (found in wheat, rye, oats, barley and triti-
cale), also makes a difference.
Eczema
In almost every case of significant, chronic, unre-
solved eczema, there is a rage at a masculine presence
in that persons life, quite often the father. I could share

446
literally hundreds of stories with you. The relationship
with this man may now be enjoyable or comfortable
or just improved from where it was, but there is still a
rage not just an anger toward him. And some-
times, horrific traumas have occurred to lead to that.
But trauma and sadness can be resolved.
Compassion here is vital Nelson Mandela is
testament to that. Some of the most moving stories
I have ever heard involve someone turning a horrific
hardship into their greatest gift or opportunity. As
Donny Epstein wisely says: The greater the wound,
the bigger the gift. If you have significant, chronic,
unresolved eczema, explore with curiosity, rather
than anger or fear, whether any of this resonates for
you. If it doesnt, cast this aside. If it does, let your-
self scream at the wall and then cry the tears you
are aching to shed, see the situation(s) that hurt you
with adult eyes, rather than continuing to consider
this person through the lenses of your younger self,
when your rage began. Couple this with the dietary
and fatty acid suggestions in the Beautiful Solutions
chapter, and take care of yourself. Love yourself the
way you perceive he never did.
YOUR HAIR
Human hair is made of keratin, which is made

from amino acids, and dead skin cells. Its primary

447
function is to prevent heat loss from a persons head.
It also acts as an excretory mechanism for the body.
While I was doing my PhD examining nutritional
and biochemical factors in children with autism
spectrum disorder (ASD), a study was published by
another research group which had assessed the heavy
metal content of hair from children who went on to
develop ASD, compared to those who didnt develop
any conditions before the age of five. The initial con-
clusion from the study was that heavy metals were
not involved in the aetiology of ASD, as the children
with ASD had significantly lower levels of heavy
metals in their hair, compared to the control group.
However, a number of years later, after additional
research, the scientists retracted their original con-
clusions and released a new statement about what
their research meant. They said that children without
ASD had higher levels of heavy metals in their hair as
they were able to excrete them from the body more
efficiently than children with ASD, and that children
with ASD potentially had higher levels of heavy met-
als stored in their body, unable to use the hair as a
mechanism of excretion as affectively as children
without ASD. This research was a great reminder to
me that the body works to excrete the substances it
doesnt require or those that may be toxic at high
levels. Hair is one way our body does this.

448
Hair Structure and Growth
The composition of the hair is made up of two
separate structures: the follicle in the skin and the
shaft we see. The follicle is a stocking-like structure
that contains several layers with different roles. A
projection forms at the base of each follicle and, if
you could see it, it looks like a finger being pushed
a small distance through the bottom of a stocking.
This projection is called a papilla and it contains
tiny blood vessels that feed the cells. The living part
of the hair is the bottom part of the stocking sur-
rounding the papilla. This is called the bulb. The
bulb is the only part fed by the capillaries. The cells
in the bulb divide every 24 to 72 hours, faster than
any other cells in the body.
The follicle is surrounded by an inner and outer
sheath. These sheaths protect and shape the growing
hair shaft. The inner sheath follows the hair shaft
and ends below the opening of a sebaceous gland
and sometimes an apocrine (scent) gland. The outer
sheath continues all the way up to the gland. A
muscle attaches below the gland to a fibrous layer
around the outer sheath. When this muscle con-
tracts, it causes the hair to stand up.
The sebaceous gland is important because it pro-
duces sebum, which, just as it is for the skin, behaves
like a natural conditioner for the hair. More sebum

449
is produced after puberty, while many women will
describe a turning point at varying ages or after very
challenging times, when they notice sebum produc-
tion starts to decrease.
The hair shaft is made up of dead, hard protein
called keratin in three layers. The inner layer is called
the medulla and it isnt always present. The next layer
is the cortex, and the outer layer is known as the
cuticle. The cortex makes up the majority of the hair
shaft. The cuticle is formed by tightly packed scales
in an overlapping structure similar to roof shingles.
Most hair-conditioning products attempt to affect the
cuticle. Pigment cells are distributed throughout the
cortex and medulla giving the hair its colour.
Hair on the scalp grows about 0.3 to 0.4 milli-
metres per day or about 15 centimetres (six inches)
per year. Unlike other mammals, for humans hair
growth and loss is random and not seasonal or
cyclic. At any given time, a random number of hairs
will be in various stages of growth and shedding,
and there are three stages of hair growth known as
catagen, telogen, and anagen.
The catagen phase is a transitional stage, and three
per cent of all hairs are in this phase at any time. The
duration of this phase is about two to three weeks.
During this time growth stops and the outer root
sheath shrinks and attaches to the root of the hair.

450
This is the formation of what is known as a club hair.
The telogen phase is the resting phase and accounts
for 10 to 15 per cent of all hairs. This phase lasts for
about 100 days for hairs on the scalp, and much lon-
ger for hairs that make up the eyebrows, eyelashes,
arms and legs. During this phase the hair follicle is
completely at rest and the club hair has completely
formed. If you pull out a hair in this phase, it will
reveal a solid, dry, white material at the root. About
25 to 100 telogen hairs are typically shed each day.
Anagen is the described as the active phase of the
hair. The cells in the root of the hair divide rapidly
at this stage. A new hair forms and pushes the club
hair up the follicle and eventually out. During this
phase the hair grows about 1 centimetre every 28
days. Scalp hair stays in this active phase of growth
for two to six years. If people have difficulty growing
their hair beyond a certain length, it can be due to
a short active phase of growth, while people whose
hair seems to grow quickly and easily, tend to have a
longer active phase of growth. The hair on the arms,
legs, eyelashes, and eyebrows have a very short active
growth phase of about 30 to 45 days, which is the
reason why they are so much shorter than scalp hair.
Straight Hair and Curly Hair

The cross-sectional shape of hair determines the

451
amount of natural curl it has. The more circular the
shaft is, the straighter the hair is, while the more
elliptical the shaft, the curlier or kinkier the hair. The
cross-sectional shape also determines the amount of
shine the hair has. Straighter hair tends to be shinier
because sebum can travel down the hair more easily.
The curlier the hair, the harder it is for the sebum to
travel down the hair, which can lead to dryness.
Healthy Hair
Like all of the other aspects of beauty, healthy
hair is firstly dependent on great digestion, particu-
larly protein digestion. If this is a challenge for you,
review the Beautiful Digestion chapter as well as the
digestion support strategies in the Beautiful Solu-
tions chapter. I have also found that when undesir-
able changes to the hair are occurring, the adrenals
usually need support, outlined in detail in the Beau-
tiful Solutions chapter.
Nutrition
All nutrients contribute in some way to the health
of the hair. Some specific examples include:
Split ends are the result of the dead cells
that make up the hair flaking apart; vitamin
C and EFAs have been shown to slow down
the formation of split ends and help hair
that breaks easily.

452
If hair becomes finer over time, this tends to
be the result of the hair follicle shrinking.
Vitamin D plays a critical role in the healthy
function of the hair follicle.
If the hair seems to become becomes oily
out of the blue, sex hormone balance usu-
ally needs to be addressed.
If the hair becomes dry out of the blue,
more essential fatty acids are usually needed
in the diet. If this does not rectify the dry-
ness in about six weeks, it may be worth-
while investigating thyroid function.
YOUR NAILS
Fingernails and toenails are important structures

made of keratin, which have two distinct purposes.
Nails act as protective plates and enhance sensations
of the fingertip. The fingertip has many nerve end-
ings in it, allowing us to receive volumes of infor-
mation about objects we touch. The nail acts as a
counterforce to the fingertip, providing even more
sensory input when an object is touched.
Nail Structure and Growth

The structure we know of as the nail is divided
into six specific parts: the root, nail bed, nail
plate, eponychium (cuticle), perionychium, and

453
hyponychium. Each of these structures has a specific
function, and if disrupted can result in an abnormal-
appearing fingernail. Nutrients also play a role in
the appearance of nails.
The root of the fingernail is known as the ger-
minal matrix. This portion of the nail is actually
beneath the skin behind the fingernail and extends
several millimeters into the finger. The fingernail
root produces most of the volume of the nail and
the nail bed. This portion of the nail does not have
any melanocytes, the melanin- (colour-) producing
cells. The edge of the germinal matrix is seen as a
white, crescent-shaped structure called the lunula,
which can become smaller or disappear due to poor
digestion and/or low mineral intake.
The nail bed is part of the nail matrix. It extends
from the edge of the germinal matrix, or lunula, to
the hyponychium. The nail bed contains blood ves-
sels, nerves, and melanocytes. As the nail is produced
by the root, it streams down along the nail bed, which
adds material to the undersurface of the nail, making
it thicker. Minerals such as calcium, magnesium and
boron contribute to this. It is important for normal
nail growth that the nail bed be smooth. If it is not,
the nail can split or develop visible grooves.
The nail plate is the actual fingernail, made of
translucent keratin. The pink appearance of the nail

454
comes from the blood vessels underneath the nail, and
these will become pale when there is iron deficiency.
The underneath surface of the nail plate has subtle
grooves along the length of the nail that help anchor it
to the nail bed. The eponychium or cuticle is situated
between the skin of the finger and the nail plate fusing
these structures together and providing a waterproof
barrier, for which the essential fatty acids are crucial.
The perioncyhium is the skin that overlies the nail
plate on its sides. It is also known as the paronychial
edge. The perionychium is the site of hangnails and
ingrown nails, while the hyponychium is the area
between the nail plate and the fingertip. It is the junc-
tion between the free edge of the nail and the skin of
the fingertip, also providing a waterproof barrier.
Nails grow all the time, but their rate of growth
slows down with poor circulation, digestion and nutri-
tion. Fingernails grow faster than toenails at a rate of
approximately 3 millimetres per month. It takes six
months for a nail to grow from the root to the free
edge. Toenails grow about 1 millimetre per month
and take 12 to 18 months to be completely replaced.
Healthy Nails
Nutrition
Nails are mostly made up of amino acids, which
are the building blocks of protein. They also have

455
minerals built in to their matrix, including calcium,
magnesium, boron and zinc. Including adequate pro-
tein in your diet is essential to nail quality, and often
very soft nails are the result of poor protein utiliza-
tion in the body, which can be due to poor intake
or poor digestion. Changes in fingernail appearance
can indicate that something deeper is going on in
the body. They can provide clues to your health and
nutritional status. If your nails arent what you want
them to be, use it as a signal from your body that the
way you eat, drink, move, think, believe, or perceive
needs to change. Nails can, after all, be a reflection
of bone health so resolving a nail challenge now
may assist bone health in the future.
The key to creating truly strong, healthy nails is
nourishment. Just because you eat a specific food or
nutrient doesnt mean you get it. Much of sparkling
health comes down to the way you absorb and uti-
lize nutrients in the body. Therefore, the first step in
great quality nails is outstanding digestion. If this is
a challenge for you, review the Beautiful Digestion
chapter as well as the digestion support strategies in
the Beautiful Solutions chapter.
Secondly, as you now understand, nail growth is
considered to be a non-vital process; they are not
necessary to save your life if it was being threatened.
So stress not only takes away from key digestive

456
processes, which can impact on nail health, but also
the nutrients the nails need are more likely to be used
in the creation of stress hormones and other aspects
of the get-out-of-danger response than they are to be
sent to nourish the nails. Therefore, restorative prac-
tices such as tai chi and restorative yoga anything
that promotes diaphragmatic breathing fosters
the mechanisms that allows your beauty bits, includ-
ing your nails, to be supported. Understand the stress
mechanisms more from the blog posts available at:
Tips for Improving Nail Health

A range of nail challenges is specifically addressed
in the Beautiful Solutions chapter. Here are some
general tips for great nail health.
Peeling cuticles may be an indication of iron
or essential fatty acid deficiency. Address
this while also rubbing a little coconut oil
around your nail beds each evening.
Explore you biochemistry and get some
thorough blood tests, as nail health can be
affected by iron deficiency, B12 deficiency or
essential fatty acid deficiency.
Increase your consumption of zinc-rich
foods, as white spots on your nail can be
a sign you may be zinc-deficient. Good

457
sources include nuts, seeds, and red meat.
Love for your liver! Who would have
thought your liver function can be reflected
in your nail health? Pale, brittle or weak
nails can be an indication that your liver
needs some love. Incorporate more of the
brassica group of vegetables, such as broc-
coli, kale and cauliflower.
Give your body and nervous system a
chance to repair. If your body perceives that
it is constantly in danger, the last thing it
will want to maintain is healthy nails. Do
at least one thing every day that is restor-
ative for you, such as yoga, diaphragmatic
breathing or simply lying with your legs up
the wall for five minutes.
An Additional Consideration
These days it is possible to obtain fake versions
of beauty bits that we may not be satisfied with. If
we are dissatisfied with our nails, for example, it is
common for people to have their nails covered over.
There is absolutely nothing wrong with this it
can be fun and bring you great pleasure, so by all
means do it. But I cannot encourage you enough to
also work on your nail health from the inside out.
Your nails can be a reflection of numerous interior

458
processes, including protein metabolism and bone
health. If these issues arent addressed, my concern is
that more significant health challenges could become
apparent in the future. So by all means enjoy your
beauty salon nails, but focus on supporting your
own nail health at the same time. Challenges with
beauty bits can light the way to better health.
A REFLECTION OF INNER PROCESSES
Understanding that your skin, hair and nails are

an exterior demonstration of what is going on inside
you, helps you to know where to begin if youd like
to make changes or if your body is asking you to
makes changes by giving you certain signs. Treat
yourself with the love and compassion you deserve
and see challenges in these areas not as stumbling
blocks that interfere with your joy in life, but rather
as the guiding light that they are.

459
Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond
measure. It is our light, not our darkness that
most frightens us. We ask ourselves, Who am
I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be?
Marianne Williamson

460
Chapter 10
Beautiful Insights:
a love letter for you
W
ould you believe me if I told you that
your experience of your own beauty is
entirely dependent on you loving you? I
dont mean in a conceited way. Nor do I mean that
you just need to affirm that you love yourself and
its a done deal. Every humans greatest fear is that
they are not (good) enough, and as a result that they
wont be loved. We are born this way. It is Human
Psychology 101. Without love a human baby dies,
as someone has to care for us enough to feed us.
Other animals can forage for food and find shelter
and survive. So this is not some artificial construct
that develops over time it is hardwired into our
BEAUTIFUL INSIGHTS:
461
nervous system at our most fundamental level. A
condition called failure to thrive has sadly been
observed in babies who dont receive food and love.
So we are born with the belief that love is essential
to our survival. And in the early years it is. We cant
find our own food, clothing, and shelter, the basics of
human survival. Yet as adults, while a life with love
in it is delicious, love is not actually physically essen-
tial for survival. We can now obtain food, clothing,
and shelter for ourselves. However, many adults still
live as though love is still essential to their survival,
and this has an impact on every decision they make,
and therefore their choices and behaviour. Let me
show you how.
BELIEFS AND BEHAVIOURS
Creating Our Own Meanings

My favourite author, Geneen Roth, says, We
all follow life instructions given to us 10 or 30 or
50 years ago by people we wouldnt ask for street
directions from today. We have created mean-
ings from what was going on around us at a very
young age, only we didnt know that this is what we
were doing. We simply thought that when Dad had
that look on his face, it meant he was happy or

462
sad or angry or about to explode. And when Mum
made that sighing sound, it meant that she was
disappointed or tired, relieved or in her happy place.
We created those meanings. In these situations, our
mother and father hadnt told us with words that
they felt a certain way. Nor did we approach them
and enquire: You know that sigh sound you just
made, Mum? Did you mean Id disappointed you
by not putting my dirty dishes in the sink? Or did
it mean that you feel relieved that dinner is over in
our rowdy household and very soon youll be relax-
ing in front of the TV, so it was more of a relieved
sigh? Could you please clarify the meaning of your
sigh for me, Mum? We dont do that. We simply
observed these people whose love and attention we
want more than anything else in the whole world at
that age, as well as the environment, and we formed
beliefs about how the world is and who we must
be within that world. Yet this is our version of the
world, which is why, when you speak to twins about
their lives growing up, you can wonder whether they
have come from the same family.
I have listed some examples below to help you
make sense of this concept. Dont be so full of
yourself people dont like that can eventually, if
we hear it enough times, become the belief that If I
BEAUTIFUL INSIGHTS:
463
want to be loved and accepted, I need to be dull and
dim, and dumb myself down. Another example. If
we see our parents arguing about money, if money is
a source of conflict in our families, or if no one ever
talks about it, we give meaning to those situations in
the form of beliefs: If I want to be happy in a rela-
tionship, Id better not talk about, nor think about,
nor ever bring up the subject of money.
Translating Beliefs to Behaviours

As humans, we come to understand situations by
giving them meaning. And out of these meanings,
beliefs are created, which once formed, become the
template for how we see ourselves and also how we
behave, because your behaviour is the outermost
expression of your beliefs. We then spend the rest of
our lives acting as though our subjective beliefs
beliefs you have created, but you dont realize you
have are reality itself. (I will never have enough,
I must keep the peace, I am lazy/dumb/unlov-
able, if I am not slim, if I am not beautiful, If
I dont please people and say yes whenever anyone
asks me to help them, then I wont be loved.) We
believe that the way we see our situation is the way
things are, and that there is no other way. And our
actions follow accordingly.

464
Most of us dont even know what we believe. We
are convinced of the rightness of what we see and
feel, that we dont realize that we see things as we
are, not as they are. It never occurs to us that our
belief system is subjective, and that there are doz-
ens of ways to interpret the same situation. I cannot
encourage you enough to begin to name and recog-
nize the extent to which your own version of reality
is based on comments made and instructions given
to you by people you may not even ask for street
directions today. If you dont enquire within your-
self about this, then your perception of who you
are, how you appear, your emotional, financial and
spiritual life remains frozen in the past, hijacked by
beliefs that, for the most part, are out of alignment
with, and have no relevance to, your current ideals
and values and the adult you have become.
Updating Beliefs and Behaviours
Affirmations and Limitations

As much as I love positivity and optimism and I
consider myself to have both of these traits I have
not found that it is possible to completely replace
one set of beliefs with another by only using what
have become known as affirmations. Of course
they can help. They help shift your focus to one of
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465
positivity, and they help you have hope that life can
be better and that situations can change. But you can
repeat I am lovable a thousand times a day, you
can put I am beautiful in your car, on your mir-
ror, your computer screen, inside your glasses if you
like, but if an earlier belief or conviction of being
unlovable or not beautiful is installed in your psyche
based on beliefs you created before you could talk,
you will only feel better for a moment, because you
wont actually believe it yourself.
If you dont do the actual work of deconstructing
your fundamental beliefs, the affirmations have no
place to land or stick, and their impact is unlikely to
be lasting. By all means do affirmations they can
be nourishment for your soul. Its just that I have yet
to meet someone for whom they alone dismantled
what was laid down at the beginning of their time
on Earth. Of course be positive and affirm that you
are loved and appreciated and beautiful. Just explore
your beliefs as well for lasting, sustained change, and
so that you truly, madly, deeply fall more and more
in love with yourself with every breath you take.
The ActionBelief Interaction

When people say things like Your beliefs deter-
mine your experience, think about this: if you

466
believe that there arent enough hours in the day or
if you believe in being poor or that you will always
be fat, that will be your experience. In other words,
when you look through shattered lenses, the
world looks shattered. It has always been true
that you act according to your beliefs, and, since the
way you act has consequences, your beliefs mani-
fest in the world through a variety of situations.
When you act out your beliefs, you see the results
of your actions everywhere. It is precisely what hap-
pens when you buy a certain coloured car of a spe-
cific make and model, you suddenly see those cars
everywhere, dont you? Well, guess what? They have
always been there; it is simply that now a part of
your brain, called the reticular activating system, is
primed to notice them. Beliefs work the same way.
You see evidence of what you believe everywhere,
and you never notice the zillions of examples that
make those beliefs null and void.
Reclaiming Beauty
Clearly it is taking different actions, not just nam-
ing beliefs, that leads to change, but in my expe-
rience with human health, self-love, and radiant
beauty, achieving long-lasting change is impossible
without first becoming aware of the deep-seated
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467
convictions that are driving your behaviour. If you
dont realize that the way you are seeing things is
not the way they are, if you dont understand that
you see yourself, how you appear to others, your
family, your relationships with food, money, and the
world through a version of reality that you devel-
oped before you could talk, you believe there is no
other way to see and consider the world. You only
know what you have experienced, and therefore
those around you must be delusional if they describe
it or you any other way.
You were born knowing you are beautiful and
precious, but you had nothing to compare this to
then, because when you are very young you havent
separated from beauty. You are just you. Think of a
three-year-old little girl wearing a pretty dress, hold-
ing the skirt out, twirling around, singing la, la,
la for no one or no reason in particular that
little girl knows she is precious. She knows it in her
soul. She was born knowing. But there is no con-
sciousness for beauty at this age, because we dont
associate with it, because there is been no separation
from it. But as we experience more of life we begin
to create meanings from what people say, from the
expressions on their faces, about who we must be
to have that happen to us. And over time, every

468
single human creates beliefs in their own deficiency.
You begin to believe, at a very young age, that you
have to do certain things or be a certain way to be
loved or look beautiful. Yet as a little girl, all you
had to do to be loved was exist. You didnt have to
do anything. Because at a very young age, you sim-
ply embodied beauty and you still knew you are
beautiful.
All girls lose the knowing at different ages,
but we lose it, and I believe that most women spend
their whole lives trying to feel like this again only
they often choose mechanisms that hurt their health
in the process. Many women use too much food, or
food deprivation, or too much alcohol, or cigarettes
or other drugs, or shopping and spending beyond
their means, or brief, sometimes unsafe, intimate
encounters trying to prove to themselves and others,
trying to prove something they know in their soul is
true: that they are beautiful and therefore, lovable.
But most of you reading this book will still be
living in the haze of forgetfulness. So let this book
reach the depths of your soul and awaken you to
remember what you have known in your heart all
along: that you are so precious and so very beauti-
ful. While you are reading this book and also beyond
this time, I want you to spend at least five minutes
BEAUTIFUL INSIGHTS:
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each day recognizing all that you contribute to this
world, just by being who you are. And let that rec-
ognition light a flame inside you that with each day
grows stronger and brighter from the kindness you
show yourself through your lifestyle choices, includ-
ing how you feed yourself, and your thoughts. And
may that light guide you home to the radiance that
you are.
HEARTBREAK
One of the scenarios that can lead a woman to

lose her belief in her beauty is if someone she loves,
usually a male, leaves her, or ends a relationship.
Most females make it all about them, whether it was
Dad who left, or a significant other who ended a
relationship. They start to believe that if only they
were prettier or smarter, depending on what she
perceives he values, then he wouldnt have left and
he would still love her. But that is not true. He left
because of him. But we make it about us, and then
live with the false belief that if only we were some-
thing that we now perceive we are not, then maybe
we could have avoided this emotional pain.
But please reconsider what you believe about
yourself with regard to men. Heartbreak is not
the end of the world, even though at the time you

470
may feel like it is. Having thrived notice that I
wrote thrived, rather than survived through
a few heartbreaks myself, I offer you this: people
come into our lives for a reason, and every soul who
enters is a blessing. We may not see or know that at
the time, but even in challenging circumstances or
relationships there is an opportunity to learn more
about ourselves and grow. Sometimes intimate rela-
tionships or even friendships can run their course.
What once served you and/or the other person may
no longer do so.
There may come a time when we need to let go
with love, dignity, kindness, and respect, all the
while being grateful for the joy and lessons that have
blessed our lives through that person.
I say it again: the bigger the wound, the greater
the gift. When you start to deeply appreciate that
life doesnt actually happen to you, but instead life
happens for you, you begin to see and experience
the gifts of what for you at the time may have been
the toughest time in your life. Once you transform
emotional pain into a great gift, without which you
can see that you wouldnt be you or where you are
today, whether you like where you are today or
not, the next stage of growth follows. Dr Donny
Epstein beautifully describes this as when you
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471
start happening for life. When you start happen-
ing for life, you have taken the pain, transformed
it into gifts, and now share that. You pass on what
you have learnt, and the transformation of someone
elses pain into gifts begins a ripple effect is gener-
ated when you share your journey. It is part of how
we contribute. It is part of how we learn and grow.
It is part of how we return to the knowing deep in
our heart, that life is precious, that we are very pre-
cious, and that we need to treat others and ourselves
accordingly.
JUDGMENT
Judgment is no fun, for the judger or the person

being judged. You dont need to stay connected to
someone you feel is judging you. Consider, however,
that when we feel judged it is usually because we
have been busy judging others, although we may not
be able to see that at the time. If you feel judged,
explore where you judge. It is important to become
aware of this. Judgment is detrimental to our health,
and judging or being judged can lead us to feel that
we have lost our shine.
I believe that to be a responsible adult we need to
take responsibility for our physical health. We need
to eat our vegetables and move our bodies. I also

472
believe that, as adults, we need to take responsibil-
ity for our emotions. We need to take responsibility
for how we show up for others, and we also need to
own the meanings we create from interacting with
others. We have to own it when someone triggers
us, when they prod that bruise that was created in
the past, often a long time before they came into our
life. When we dont take responsibility for our emo-
tions, not only can it affect our perception of our
own self-worth, but it can also affect how others feel
about themselves.
Once I was sitting in an audience, listening to a
speaker, whom I found engaging and passionate; I
was interested to hear what he had to say. After a
while, I could hear others around me start murmur-
ing, He thinks hes better than us. They were sit-
ting in judgment of him for being better than them,
which is a perception. However, think about this.
For someone to come across as better than them,
the person doing the viewing has to believe they are
not enough. Or not good enough. Or not as good as
the person speaking. The presenter had touched on
their sore point of Im not good enough, but they
couldnt see it or acknowledge it, nor could they get
the gift from that perception and transform the pain
from the past. They missed the opportunity because
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473
they remained stuck in the judgment. If they felt
worthy themselves, they would never have per-
ceived him as better than them in the first place. It
is the getting stuck in the perception that prevents
growth, not the perception itself.
There are flipsides to this, too. If the people who
felt the speaker was better than them had actu-
ally been authentic and approached the speaker, and
said, You know what? You come across as though
you think you are better than us, it would give the
speaker the option to check in with himself and see
if that rings true so he can learn and grow. And if he
is a responsible adult and does not take offence at
their comments, he has the opportunity to enquire
with those judging him about what might be hap-
pening in their own lives for them to perceive him
this way that they feel they are less than him.
And and this so important if someone is
coming across as better than them, then those
judging need to enquire within themselves about
why that person would feel he has to show up as
better than other people. They would then catch a
glimpse of his wound and be able to bring empathy
to their connection; judgment would disappear.
Judgment doesnt light anyone up. Everyone has
reasons about why they are the way they are; plus

474
you bring your version of the world to every interac-
tion you have. Please always remember that every-
one has a story. Bring empathy and/or enquiry to
each interaction, and let judgment go.
FEMININITY
There is a trend in the world for women to behave

in more masculine ways, while men are embodying
more feminine ways. For a woman to feel or per-
ceive her own sparkle and beauty, she often needs to
reconnect to her femininity, and restorative practices
and feminine rituals can assist with this.
Feminine essence and masculine essence are polar
opposites. The majority of women have a femi-
nine essence at their core; however, we have both
feminine and masculine traits. Masculine energy is
focused, solution-oriented, driven, and directed. It
has a strong backbone. Conversely, like the ocean,
the native state of the feminine is to flow with great
power but no single direction. The masculine builds
canals, dams, and boats to get from point A to point
B, but the feminine moves in many directions at
once. The masculine chooses a single goal and moves
in that direction. Like a ship cutting through a vast
ocean, the masculine decides on a course and navi-
gates toward a defined destination, while feminine
BEAUTIFUL INSIGHTS:
475
energy itself is undirected but immense, like the
wind and deep currents of the ocean, ever-changing,
beautiful, destructive, and the source of life.
Anytime you force yourself, or someone else
knowingly or unknowingly drives you, to be more
like a ship than an ocean, you are negating your
feminine energy. Any time your man talks to you
and expects you to analyse your mood and situation
to the point of being able to fix it, he is talking
masculine with you. You can do this you may
even be better at it than he is but it wont make
you a happy woman.
A happy woman is a woman relaxed in her body
and heart: powerful, unpredictable, deep, potentially
wild and destructive, or calm and serene, but always
full of life, surrendered to and moved by the great
force of her oceanic heart. Women do not become
free by analysing themselves. They become free
by surrendering to love. Not anyone elses love.
Their love. They become free by surrendering to the
immense flow of love that is native to their core, and
by allowing their lives to be moved by this force. It
may involve moments of analysis, but primarily it
involves deep trust.
The feminine purpose is the flow of love in rela-
tionships (intimate, family, and friendships). The

476
masculine priority is purpose and direction, but for
many men and women today, they have lost touch
with what they want and what lights them up, or
they believe they cant have it or dont deserve it. If
you want more love, bring more love to every situa-
tion you encounter. It sounds counter-intuitive but,
whatever you want more of, share it with others.
And then watch your love and connections, as well
as your femininity, shine.
TRANSITION FROM SUPERFICIAL SHINE TO DEEP

RADIANCE
When it comes to understandings and insights

about feminine energy and radiance, no one expresses
it better than that incredible teacher, David Deida,
author of many books, including The Way of the
Superior Man. The following is paraphrased from
a piece of his work I read many years ago that has
fostered my own deeper considerations about aging
and radiance across a lifetime.
For many reasons, from biological to spiritual,
masculine energy tends to be more sexually attracted
to younger women rather than older women. Walk-
ing down the beach or street, a mans head is more
likely to turn for a 20-year-old woman than a
60-year-old one. This is quite natural.
BEAUTIFUL INSIGHTS:
477
But feminine energy is deeper than this. Youth-
ful sexual attractiveness is a temporary aspect of a
much deeper and more fundamental quality of femi-
nine energy: radiance. Feminine radiance is not only
the flush of a womans cheeks or the glow of her
skin, it is the shine of her life force itself. A wom-
ans true radiance reveals the degree to which she is
open, trusting, connected, and loving. Her capacity
to love, in turn, allows her body to be moved by the
power of life force itself. Herein lies the true nature
of feminine radiance and power, far beyond the sim-
ple sexiness of a nave young woman.
When a woman is young, her body more easily
conducts life force, and so she generally appears
more radiant than an older woman. But even among
young women, there are those who appear to be
pretty just on the outside, and those whose beauty
seems to spring from their depths. As a woman ages,
through the processes you now understand, her skin
may start to lose its youthful capacity to conduct life
force. What remains obvious is her feminine radi-
ance and depth.
In fact, as Deida says, it is this deep beauty that
the masculine finds most attractive, even in young
women. There is a difference between a mans knee-

478
jerk response to a cute babe and the open-hearted
awe and mindless swoon he feels in the company of
a woman who moves, breathes, smiles, and shines
radiant feminine energy like a goddess. This deep
feminine beauty or radiance need not be diminished
by age. Rather, it can be magnified, deepened, and
glorified.
If a man is disconnected from his deep mascu-
line core of purpose and consciousness, then he will
also be disconnected from a womans depth. He will
only see skin-deep, and he will be attracted to the
superficial display of a womans radiance, which
often disappears with the passing of youth. He may
inadvertently dishonour the true and deep forms of
feminine radiance and so contribute to the social
cult of youth, where women try to look and behave
younger than they truly are, denying the power and
radiance springing from their depths.
The natural sexiness of a young woman will
always give the masculine energy. And a man need
never deny this. It is part of being masculine. But the
awesome beauty and radiant ease of a deep woman
can stop a mans mind and widen his heart in the
mystery of feminine grace, all in an instant, with a
single gaze or touch, regardless of her bodys age.
BEAUTIFUL INSIGHTS:
479
ESSENCES OF BEAUTY
I have noticed that people who have confronted

their fears and pain and have applied the healing
balm of tender care and love, seem to be rewarded
with a particular kind of beauty, one that appears on
the face as the radiance of wisdom, love, and peace.
For me, there are essences of beauty. One of them
is truth. A beautiful face is an honest face. Not only
does it reflect, to some extent, whatever is going on
inside, but it also reveals a person who is genuinely
coping with whatever she may be experiencing. A
person who is in touch with her feelings and seeks
the assistance and care she needs does not remain
in an emotionally challenged state for long. She has
compassion for herself, she seeks help and support
when she needs it, and she wants the same for oth-
ers. Be honest with others, but also with yourself.
We often pride ourselves on being honest with oth-
ers but wont acknowledge that the way we might
be eating, drinking, and/or thinking is not serving
our health.
Other essences of beauty for me include laugh-
ter, patience, generosity, kindness and love. One
of the first traits we seek in another persons face
is the capacity to love. As humans, we sense when
a face radiates love; it reveals a persons intention

480
and beautiful heart, although we may not mentally
process this at the time of meeting. Radiate love. It
will give so much to others and it will come beaming
back to you.
Uniqueness is another essence of beauty for me.
Through our teenage years, it is engrained in our
psyche that we need to fit in and be like everyone
else to be accepted, and therefore loved. But please
always remember that who you are is your contribu-
tion to the world. And the world would not be the
same without you. The world needs you and wants
you to recognize all you contribute just by being
who you are.
When I asked a friend what her essences of beauty
are she said, A smile and kind virtues. Without
proper nutrition skin can be dull, but without kind
virtues people lose their gloss. I loved it so much
that I had to share. Smile and be kind. Its so simple
and beautiful and brings love to the lives of those
who encounter you. To feel good, do some good.
What are your essences of beauty?
DEAR BEAUTIFUL GIRL

Dear Beautiful Girl,
Dont settle for a life that you live in the
cloud of false belief that you arent beauti-
ful. Dont let it take until your life is about
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481
to end before you feel deep in your heart
what you have always known that you
are, and have always been, beautiful. Live
your life now, awake, and lit up with the
knowing, impacting the lives of others with
your light.
What is your word? What is the word
written in gorgeous handwriting across
your heart? What gift do you bring to
every situation when you really show up?
Name it. Is it fun, kindness, joker,
or quiet observer who then shares her
golden insights (more than one word, I
know!)? Or is it magician, angel, won-
der, fabulousness, or optimist? Never
underestimate the power you bring, the
difference you make, and the gift you are
to this world.
Never stop believing. Never stop
believing in your own radiance, even if you
feel others have urged you to dim your own
light. You dont stop believing in the sun
when the moon comes out. You dont stop
believing in the moon when the clouds
pass over her face. You may have a moment
when you judge yourself harshly. You may
have days or hopefully not weeks
when you feel anything but beautiful. But
never stop believing in your beauty, even if
it momentarily disappears from your own
view, because of choices you have made.
You are not your behaviour. You need to
take responsibility for your behaviour, but

482
you are not it. We usually behave poorly
when we perceive (notice that I say per-
ceive) that we have lost, or may lose, love
or acceptance, or if we perceive we have
failed. But there is no failure. Its all just
feedback.
Be just like the sun that shines its light
upon the world. Remember that you, too,
light up the world with your very pres-
ence. Beauty is a light in your heart, and
it doesnt just light up your own gorgeous
face; it lights up the whole world. For when
we let our own light shine, we give others
permission to do the same. Open your eyes
wide I mean that literally and see the
wonder in the world. Open your eyes wide,
knowing that there is wonder in your heart,
and marvel at the wonder that you are.
BEAUTIFUL INSIGHTS:
483
Dont ask what the world needs.
Ask what makes you come alive, and go do it.
Because what the world needs is people who have
come alive.
Howard Thurman

484
Chapter 11
Beautiful Solutions:
for body, mind and soul
I
t is always tempting when reading a book with
a chapter title like this one to jump straight to
the solutions, especially when you have an issue
that you want resolved as soon as possible! If you
think that you dont have time to read the whole
book, and you just want to cut to the chase and get
answers, and then put those answers into action and
get your results, well, please consider this
If you have come to this chapter first, I cannot
encourage you enough to return to the beginning of
this book and read it from cover to cover. Science sug-
gests, and I am certainly convinced from working with
people for 15 years, that it helps you taking action
BEAUTIFUL SOLUTIONS:
485
when you know why you need to change something,
and that knowing why can lead to a commitment to
change. For, when the why is strong enough, change
is a natural follow-through. If the solutions offered
here were simply a list of instructions, then this sec-
tion could make up the whole book. But if I dont
show you why I am suggesting you change the way
you eat, drink, move, think, believe, or perceive to
get the beauty outcomes you seek, the solutions
will only be additions to your to-do list that you
may, or may not, do for two weeks, two months, or
two years. Either way, before long you will return to
how you have always done things, frustrated by not
getting the transformations you seek.
For example, without your knowing why, I might
ask you to focus on your breathing every day for the
next six weeks. You might do this for a brief period,
but as soon as you get beyond busy you will feel like
you dont have time and the breathing sessions will
cease. And with the subsequent elevated stress hor-
mones that will most likely return without the focus
on your breathing, all of the non-vital processes,
which include the strength of your nails, the gloss of
your hair, and the aliveness of your skin, are com-
promised. Soaring stress hormones cause your body
to believe that the best use of its resources, includ-
ing nutrients and blood flow, is to put them toward

486
saving your life, not sprucing up your exterior. To
that end, you need to know why I make the follow-
ing suggestions.
Secondly, there are suggestions and solutions
scattered throughout each chapter that wont neces-
sarily be repeated here. Thirdly, I believe that you
are more likely to take action and care for your-
self when a particular section of this book speaks
directly to you. When that happens, when you feel
like I have read your diary or caught a glimpse of
your life, or perhaps you got goose bumps, laughed,
or cried, then you are far more compelled to act
than if you simply read my recommendations below.
I begin with a set of suggestions designed to help
your biochemistry switch from stress to calm. I also
want to remind you at this stage in your beauty jour-
ney to please spend some time in solitude, with a
journal by your side if that appeals, exploring what
may have bubbled to the surface for you while read-
ing the Beautiful Insights chapter, in particular. Once
you catch a glimpse of where your false belief about
a deficiency in your beauty originated, the immense
power to change your whole life is in your hands;
change naturally flows from this space.
Dont go into a zone of being overwhelmed when
approaching changes you would like to make or
changes you can see that you need to make. If you
487
go into a sense of being overwhelmed, pay close
attention, as this is likely a pattern you run regu-
larly in life. Explore this if that is the case, because a
sense of being overwhelmed is stressful for the body
and the mind, as well as for the people around you.
Remember, ordinary things consistently done pro-
duce extraordinary results.
Because there are solutions peppered throughout
each chapter, this chapter contains additional ideas
for each area we have covered, adding to the base
knowledge offered in each section. The first block of
solutions, however, are general concepts that encour-
age what I call restorative practices. Everyone can
benefit from them, whatever your individual situa-
tion. I go into detail about these in my book Rushing
Womans Syndrome, as well as in my 30-day coach-
ing course called the Rushing Womans Syndrome
Quick Start Course (www.drlibby.com/changeyour-
life) and the Condition the Calm Advanced Course.
Restorative practices are critical for you to live from
the green zone, with the parasympathetic nervous
system (PNS) activated. Living from here allows
the vital rest, digest, and repair work to take place
inside your body, enhancing both your inner health
and your outer radiance.

488
LAYING THE RESTORATIVE FOUNDATION
Restorative Eating
It is difficult to be kind, compassionate, and
patient with others when you fill yourself with
stimulants, such as too much caffeine, refined sug-
ars, and artificial ingredients, and eat a highly pro-
cessed diet virtually devoid of nutrients. I believe
that if each individual were to embrace compassion,
kindness, and patience, there would not be human
violence in the world. But if humans fill themselves
with too much caffeine, alcohol, and dead food,
it makes it much harder for them biochemically to
consistently access these gentle emotional states. A
real food diet also allows you to explore your emo-
tional landscape with clarity, and free yourself from
patterns that no longer serve you.
Food becomes part of you, and the nutrients from
food drive every chemical reaction inside of you.
Choose real food that nourishes you, and watch
your physical, as well as your emotional, health
shine.
Eat real food
o Nature gets it right
o human intervention does not
Un-process your diet zigzag if you need to
489
o eat food the way it comes in Nature as
often as you can
o relax on certain days of the week, if

you want to
o when you are in control of your food,

you zig and eat nourishing food;
when you are at someone elses house
for dinner, for example, you eat what
they serve and you zag that
way you still get to socialize without
compromising your health
Double the amount of green plant foods

you currently eat
o add a green smoothie for breakfast or
for a snack
o take nutrient-dense leftovers for lunch

instead of buying a sandwich that will
likely only have a token amount of
greens on it
o use the Real Food Chef cookbook,

which is designed to help you amp up
your greens, and/or The Real Food
Chef Video Tutorial System, where
chef Cynthia Louise and I enter your
kitchen to explain why and how to

490
eat real food its such a fun way to
learn
Cut out, or significantly limit, caffeine, as

caffeine drives the body to make adrenalin,
which interferes with calm
o take a break from coffee, black tea,
and caffeinated soft drinks (soda) for
four weeks
o after that, if you want to bring it back,

drink caffeinated beverages only when
you go out for breakfast or perhaps on
the weekends remember, it is what
you do every day that impacts your
health, not what you do sometimes:
your rituals create your life
o reducing caffeine intake is crucial

for most women today, as adrenalin
levels are usually already high, and
caffeine prompts additional adrenalin
production, which simply adds to your
bodys perception that your life is in
danger
o still go to your favourite caf, but

instead choose green tea (which is
lower in caffeine than black tea, plus
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it contains theanine, which buffers
the effect of caffeine), herbal tea,
dandelion tea (made like a latte),
or occasionally order a decaf coffee
(make sure it is Swiss Water filtered to
limit your consumption of the usual
chemicals used to decaffeinate coffee
beans most cafs have the Swiss
Water filtered decaf these days); even
better, order a green juice
Cut out or significantly limit alcohol

o get honest with yourself about how
alcohol affects you and those around
you
o if you drink it every day, it stops being

special
o drink only on special occasions
o if you drink every day, you are

drinking too much
o if you consume more than 200

millilitres of wine a day and have less
than two alcohol-free days per week,
scientific research suggests you are
damaging your health and increasing

492
your risk of certain diseases, breast
cancer in particular
o swap alcohol for sparkling water with

fresh lemon or lime
o if you want to keep drinking, swap

wine for gin or vodka, less alcohol
(you tend to have one standard drink
instead of three standard drinks per
glass), less sugar, no preservatives
all liver loaders or, better still,
choose sparkling water with fresh
lemon or lime for four weeks
follow the digestive system strategies out-

lined later in this chapter to maximize nour-
ishment
Restorative Movement
If you are sympathetic nervous system (SNS)
dominant from the way you live your life, add-
ing more factors to your world that promote SNS
dominance will not solve your rush. Remember, you
often resist the most what you need the most. I wit-
ness this in my work with people every week of my
life. If you are currently into loads of cardio, you
may tell me that yoga will bore you to tears. I call
cardio yang exercise, and I describe some forms
493
of yoga as yin. Most women need to incorporate
more yin movement into their lifestyle on a regu-
lar basis. I also encourage women to do some form
of regular resistance training, whether that be using
weights or simply using their own body weight, as
happens in yoga.
Yin movement includes:
Qigong
o a delicious way to start the day
Restorative yoga
o if there is one form of movement that
is deeply nourishing and replenishing
for our nervous system, this is it it
truly lives up to its name and the
poses are simple to learn and easy to
incorporate into your daily life (see
more details later in this chapter)
o it is particularly beneficial for those

who identified with the pituitary
depletion, the adrenal depletion, or the
thyroid depletion health pictures
o it is also outstanding at regulating the

menstrual cycle and fertility
o it is the most divine, feminine, restor-

ative movement I have discovered

494
Meditation
o the stillness that comes from regular
meditation is in itself a journey and a
reward
o if your mind is super-busy, find a CD

you like that can guide you it can
help to have someone talking or asking
you to imagine things for a period of
time when the meditation first starts:
once the mind is quieter, you will be
able to embody the stillness on offer
(you are welcome to try the hard-copy
or downloadable Restorative Calm
guided visualization I have created;
and more resources are available at:
www.drlibby.com/bioresources)
o remember, meditation takes practice
o we understand that we need to train

the body: you cant run a marathon
without any training, you have to
work up to the distance with practice
runs the mind is the same, it takes
practice to train it
o the following is a piece written by a

lady who had resisted meditation but
495
persevered with it:
Today I had my usual pang of anxiety

about the future and getting sick, being in
an accident, losing someone who is close to
me (my mind is incessant; it never stops), but
then something amazing happened. I just let
myself fall into the feelings and the whole
thing opened up. I had read about this before
but never experienced it. I felt like the entire
night sky, filled with stars, was inside me.
It was really amazing being able to witness
a moment of terror and pain transform into
something calming and expansive.
o feel your feelings: part of growing up

is learning that your feelings will not
destroy you they are just feelings,
and they too shall pass.
o make it your own: maybe your medita-

tion is during savasana on the yoga mat,
maybe it is five minutes sitting cross-
legged in a sunny spot in your home,
maybe it is in done with a CD guiding
you through; it is easier to integrate
meditation into your life when you find
a way to own it try many methods,
and stick with what moves you

496
Daily gratitudes
o when you are grateful you cannot
be stressed they have the opposite
biochemistry and, in the split second
when you are feeling one of these, you
cannot feel the other
o say out loud or write down, each day

at least three things for which you
are grateful (I have given you many
examples throughout this book, if you
dont know where to start)
o it can be gorgeous to keep a journal to

capture your gratitudes and any other
murmurings that bubble to the surface
while you are in this space insight
often comes this way, and we get
clarity about something that we may
feel confused about
Incorporate some form of yin movement

into your week. Ideally, practise at least
three times per week. Better yet, you can set
up a daily ritual, even if it is simply 20 long,
slow breaths. Or it may mean starting out
with a once a week session of yoga or some
online qigong classes. Yin begets yin! Before
497
you know it, you will be expanding your
practice.
If you insist on continuing to cardio it up
every day, start your day with a yin ritual
such as qigong, or be sure to have some yin
days each week.
Restorative Sleep
As discussed earlier, there are a few things I link
to amazing health. They include optimal nutrition,
of course, fresh air, diaphragmatic breathing, liv-
ing from the green zone, movement, love, gratitude,
and great sleep. Sleep affects our physical and men-
tal health enormously. Sleep is often the only time
our PNS can dominate, and I suspect that for many
women who dont sleep well or long enough it isnt
even happening overnight. It is vital that you sched-
ule maximum sleep time for yourself if you want
to start feeling bliss from the inside out. Restor-
ative sleep is critical to every level of our health. Of
course, if you have little ones who need you during
the night, support yourself to sleep when you can,
and remember to breathe, and remind yourself that
they are little for such a short time.
If you do not sleep well, or you do not feel restored
after sleep, apply any (or all!) of the strategies below.
The overall concept here is to do whatever it takes

498
to get you to stop churning out adrenalin so that
your inner health is optimal and your outer beauty
can shine.
Omit all sources of caffeine for eight weeks
o that includes soft drinks and chocolate,
as well as the obvious sources, tea and
coffee
o wean off caffeine if you currently have

more than two caffeinated drinks per
day, by having a green tea daily for
three days and then omit it
o after eight weeks, if it has helped your

sleep, choose whether to bring it back
or not
Omit alcohol
o you may feel like it helps you fall
asleep, but it tends to disturb most
peoples sleep patterns during the
night, as it prevents you from going
into the restorative, deep REM sleep
Do not sit in bright light for two hours

before you want to go to bed
Get up at the same time each morning,
and expose your eyes to sunlight light
destroys your sleep hormone melatonin and
499
allows your happy, calm, content hormone,
serotonin, to surge
Avoid doing work for a minimum of two
hours before bed
Dont use backlit devices, such as laptops,
phones, or tablets for a minimum of one
hour, preferably two hours, before bed, and
do not take them to bed
Make your bedroom a wireless-free zone:
use an old-fashioned alarm clock if you
need a clock to wake you, rather than sleep-
ing with your phone beside your head, but
if you want your phone in your room, leave
it well away from your bed
Go to bed before midnight, since cortisol
begins to increase around 2am an ideal
time to sleep for most adults is from 10pm
until 6am
Consider the age of your bed
o dust, mould, and sweat all accumulate
in mattresses, plus beds lose their
support over time: you spend one-third
of your life in bed, so it is best to make
it a place that brings out an ahhh
moment of bliss when you fall into it
each night (this ahhh moment alone

500
is good for your health!)
o if your bed is more than 10 years old, it

is most likely not supporting you well
and the waste accumulation may be
affecting your health this is particu-
larly true if you experience allergies to
dust, mould, and/or have asthma
Schedule (and do!) 20 long, slow breaths

daily have a reminder pop up on your
computer, for example, at 3pm every day
Do restorative yoga poses daily; each eve-
ning before sleep is particularly beneficial
Meditate and/or pray regularly
Restorative Actions
Feeling like your life has purpose and meaning
is crucial to restorative actions. Contribution is key
here. When you make a difference in someone elses
life, your heart feels full. As the poet Rabindranath
Tagore so beautifully said: I slept and dreamt that
life was joy. I awoke and saw that life was service. I
acted and behold, service was joy.
Pick up any litter you see
Call people you may not have caught up
with for ages they will be thrilled to hear
from you
501
Volunteer
o a male friend of mine who works in a
more than full-time job was standing
on a street corner collecting money for
the City Mission, who, among many
things, raise money for food to feed
people: he said he does a half day for
them every month I had no idea, as
he had never mentioned it and said
it was the least he could do because he
has so much
Bake a cake and deliver it to an aged-care

facility, and stay a while and talk to the resi-
dents you will not only make their day,
you will learn something
Give the clothes you no longer wear to an
organization that can use them
Smile at others while you walk along the
street
Notice the colour of the sky wherever you
are
Send someone a card in the mail to let them
know you are thinking of them
o my amazing mum has sent me an
envelope packed with bits and pieces

502
every week of my life since I left
home, to wherever I am in the world!
(it is usually filled with pictures from
magazines she has collected that
she thinks I will like, and the births,
deaths, and marriages from the local
paper from my hometown) it
always makes my day (thanks, Mum)
If you think of something that amuses you,

and you think it would entertain others, tell
them or text them share the entertain-
ment and giggles
If you see someone looking lost, ask if you
can help
Practise random acts of kindness
Be kind as I love to say, kindness must
come first
RADIANT LIVING
There are many different forms of yoga, and

yoga means different things to different people. I
find people gravitate to yoga for a wide variety of
reasons. For some, it is about movement, flexibil-
ity, and strength. For others, it is a spiritual prac-
tice. For some, it is a path to stillness. Some begin
because they developed a degenerative disease, such
503
as cancer, or they see yoga as a preventative health
practice. Others think it is just a cool thing to do;
all of their friends are doing it. For many, whatever
their reason for practising yoga, it is how they bring
balance into their hectic lives. In yoga circles, they
talk of the Sages 10 Rituals of Radiant Living. I
encourage you to explore each ritual for yourself,
and embrace them in ways that are meaningful to
you.
The Sages 10 Rituals of Radiant Living

1. Ritual of Solitude
2. Ritual of Physicality
3. Ritual of Nourishment
4. Ritual of Abundant Knowledge
5. Ritual of Personal Reflection
6. Ritual of Early Awakening
7. Ritual of Music
8. Ritual of Spoken Word
9. Ritual of Congruent Character
10. Ritual of Simplicity
KEEPING A JOURNAL
Buy yourself a beautiful notebook that can be

your journal. Capture anything you like in there. Or,

504
if you started this book with one by your side, as I
suggested, dont put it aside when you read the last
page. Continue to capture anything you like. Be sure
to express your gratitude as a daily ritual. If you feel
like you dont have time, keep it in the living room
or the kitchen some place in your house where
you will see it. Keep a pen with it or, better still,
some coloured markers, and whenever you clap eyes
on it, think of something for which you are grateful
and write it down!
Stop, Keep, Start

Another great thing to do with a journal is to
make a list with the following headings:
Stop
Keep
Start
Fill each column in as you respond to the ques-
tions below with your inner health and outer beauty
in mind:
What am I going to stop doing?
What am I going to keep doing?
What am I going to start doing?
You can use the suggestions on these pages to give
you ideas. Here is a sample:
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Stop Keep Start
I am going to I am going to keep I am going to start
stop getting eating a nourishing walking four days
caught up in breakfast every day. out of seven for the
gossip, as it is next two weeks,
exhausting. starting tomorrow
morning at 6am.
Stop, keep, and start plans can make change fun,
manageable, and suitable for your lifestyle.
EXPLORING YOUR INNER WORLD AND

EMOTIONAL LANDSCAPE
The peace you seek is within you. People mistak-

enly wait until their external world is quiet in order
to feel peaceful. For many, their external world is
rarely quiet! To help you explore your inner world,
to begin your enquiry, to help you understand your
subconscious reactions more, to help you lose the
emotional charge from a relationship that in your
head you are over, but yet your body still seems to
react try any of the following:
network spinal analysis (NSA)
o NSA involves gentle, precise touch to
the spine that cues the brain to create
new wellness-promoting strategies,
developing two unique healing waves,
which are associated with spontaneous

506
release of spinal and life tensions, and
the use of existing tension as fuel for
spinal re-organization and enhanced
wellness
o practitioners combine their clinical

assessments of spinal refinements
with the patients self-assessments of
wellness and life changes
o greater self-awareness and conscious

awakening to the relationships
between the body, mind, emotion, and
expression of the human spirit are
realized through this incredible healing
work (NSA is exclusively practised by
chiropractors)
The Journey
o created by the gifted Brandon Bays,
this process, described in her book of
the same name, allows you to see the
world as it really is, rather than the
stories you have constructed around
things: it allows you to see the beliefs
that no longer serve you and allow
them to effortlessly fall away
and, as you now understand, when
507
your beliefs change, your behaviour
changes, as your behaviours are the
outermost expression of your beliefs
o The Journey is a powerful healing tool

simply through fostering the innate
healing within you
o it would not surprise me if one day

science can show what many people
already believe to be true; that cellular
changes can be fostered through
thought I truly believe this to be the
case
the work of Tony Robbins

o Tonys book Awaken the Giant Within
is brilliant dont just read it, do the
exercises in it
o Tonys live event Date With Destiny

is powerful beyond measure he
is a genius: his work, also available
on CDs, allows you to see and then
change your limiting beliefs, along
with the emotions you feel you want
to avoid, and foster those you want to
experience; his work, his contribution
to the world, has forever changed the

508
face of psychology and helps people,
no matter how massive or relatively
small their past hurts may have been,
move forward into an empowered
future
restorative yoga
o I personally had never experienced
such deep stillness before restorative
yoga became part of my life (the
gracious, kind, and insightful Tracy
Whitton was my first teacher of this
beautiful practice, and I am eternally
grateful to her for developing Stillness
Through Movement thank you for
sharing this with the world, beautiful
lady)
o it consists of yoga poses, pranayama

(extension and control of the breath),
breath awareness exercises, and
meditation (training the mind in
openness and kindness) and the
technique helps restore the body/mind
connection
o Stillness Through Movement is a

process where you learn to align with
509
your true consciousness/intelligence,
rather than the stories
o through breath and mind awareness,

you are able to let go, which allows
you to deeply receive the benefits of
the restorative pose, bringing the body/
mind back to its natural state of peace
and contentment
o without this awareness, you tend to

live in a permanent state of unease;
when you practise in this way, you
begin to align with the ease of life
your new saying might just become
Life is simple and easy!
o the PNS is effectively activated during

restorative yoga: as you now know, the
PNS is responsible for balancing the
body and bringing its response system
back into equilibrium; restorative yoga
takes the spine and nervous system out
of the flight, fight or freeze response,
relaxing and calming the adrenals
o to do this, props are used to support

the body so that no strain occurs; you
hold each posture anywhere from 2

510
minutes to 20 minutes (it is sometimes
referred to as active relaxation)
o some poses target a certain area or

gland, such as the pituitary, while
others have an overall benefit; all poses
create specific physiological responses,
which are beneficial to health and
can reduce the effects of stress-related
disease in general, restorative yoga
is great for those times when one feels
weak, fatigued, or stressed from day-
to-day activities, or for those who find
other styles of yoga too difficult
o these poses are especially beneficial for

those times before, during, and after
major life transitions, like the death of
a loved one, change of job, pregnancy,
marriage, new baby, children leaving
home, or divorce; you can also practise
the poses when ill or recovering from
an illness or injury (it is particularly
beneficial for people experiencing
adrenal fatigue), or simply incorporate
them into your life on a daily or
weekly basis
o it is great for rebalancing hormones
511
in women who have PMS, girls with a
physically or emotionally challenging
puberty, and during menstruation or
menopause
o what is also exceptional about

restorative yoga is that it doesnt
matter whether you have never
experienced yoga before or have
been practising for 30 years it is
accessible, blissful, powerful, and
transformational, whatever your level
of experience (I personally LOVE it!)
THE SERENITY PRAYER
Dont worry about something until it is a prob-

lem. If it becomes a problem, then you can face it;
worrying about something that may never happen
only serves to hurt you. The ripple effect of a worry
can very slowly and subtly change your mood, your
metabolism, your face, and your posture. And it is
the chemical signals of your body that are driving
this. The beautiful, old piece of wisdom called The
Serenity Prayer is useful to remember and act on,
especially if you are a worrier:
God, grant me the serenity to accept the things
I cannot change,

512
Courage to change the things I can,
And the wisdom to know the difference.
And as Geneen Roth so eloquently says: Every

time you stop fighting with the way things are, you
return to yourself, to Heaven on Earth. Can you stop
fighting today? Can you give yourself that much of
Heaven? Grace is accepting what is instead of
resenting what isnt. There is great freedom and a
slice of Heaven in acceptance.
STRATEGIES TO ASSIST YOU CHAPTER-BY-

CHAPTER
BEAUTIFUL FOODS, BEAUTIFUL NUTRIENTS, AND BEAUTIFUL

HYDRATION
These three chapters contain specific advice
about how to amp up the nutrient density of your
meals and snacks, as well as the specific role cer-
tain nutrients and water play in your inner health
and outer beauty. Please revisit these chapters and
make notes about where you want to focus to get
the outcomes you seek. The basis of your plan
needs to be a focus not on eating less of anything,
but a focus on eating more more real food! Amp
up your greens, now that you understand why this
is critical to your beauty.
513
Furthermore, no amount of topical nutrients can
make up for a lousy diet, nor can supplements mask
the potentially long-term aging and detrimental
effects of a poor diet. A focus on real food must
come first. Use the Real Food Chef cookbook, as it
is a whole cooking system born from the desire to
inspire you to eat low human-intervention food
real food the way it comes in Nature. Filled with
delicious, nourishing recipes, beautiful images,
quotes to inspire, and food education, the Real Food
Chef is designed to enhance your quality of life and
give you more energy to live the life you love.
We eat, on average, 35 times each week, and
these eating occasions supply the cells of your body
with nutrients to give you optimal health, energy,
and vitality. If right now seven out of your 35 meals
and snacks would get the Real Food Chef tick of
approval, then aim to include one new real food
meal and/or snack per week for the next two months
just one extra per week and in eight tiny weeks
you will be at 15 out of 35 meals getting the Real
Food Chef tick; and you will have literally doubled
the amount of nutrients going into your body. Dont
make the transition to more real food bigger in your
mind than it actually is. Do what you can to support
your inner health and outer beauty, and discover
how real food can revolutionize how you feel and

514
appear. And be sure to drink plenty of clean water!
NOT-SO-BEAUTIFUL STRESS HORMONES

How high your level of stress is and how you feel
your body copes with it will influence the steps you
take. The Restorative Foundation section of solu-
tions is general, although I can confidently say that
virtually everyone will benefit from applying them.
The herbs used for adrenal support are beautiful;
however, it is best to check with a qualified medical
herbalist to find out about herbs that will meet your
specific needs. I have made comments beside most of
the herbs about their applications.
If you have identified that you are adrenally
fatigued and beyond exhausted on a daily basis,
your adrenal support is listed separately, and restor-
ative yoga would be extra wonderful for you.
Solutions for Adrenal Support

9 Schedule and commit to regular
diaphragmatic breathing exercises. It can
literally change your life. And I do not say
that lightly.
9 Practise yoga, Pilates, tai chi, or qigong a

minimum of twice a week for four weeks.
Develop a daily practice for outstanding
results.
515
9 Spend five minutes, daily, focusing on and
giving voice to all the aspects of your life
for which you are grateful you cant be
stressed when you feel grateful.
9 With the guidance of a herbalist, take some

adrenal support herbs. I am not associated
with any brands of herbs, but when I have
good reason to favour one I will mention it.
When it comes to herbs, nothing compares
to Mediherb, an Australian-based company
(whose products are available internationally)
with the highest of standards. We use liquid
tinctures and the tablet combinations in
my practice. The majority of these adrenal
herbs are adaptogens, meaning they help the
body adapt to stress by fine-tuning the stress
response. They include:
o withania, for the worriers
o rhodiola, for the drama queens, or

occasionally for the worriers
o Siberian ginseng, for the fatigued

feminine
o panex ginseng, for the utterly fatigued
o licorice, especially if your blood

516
pressure is on the low end of normal
o rehmannia, if you feel depleted but

your blood pressure is the higher end
of normal
o dandelion leaves, especially if you

retain fluid.
9 The adrenals also love vitamin B and

vitamin C, and for adrenal support I usually
supplement both; the Bs in the form of a
multivitamin (I highly rate USANAs Multi
Essentials, proven scientifically to have the
best absorption of any multi available; plus
it has great results clinically for people) or a
straight B complex, plus 45 grams per day of
vitamin C, preferably in powdered form with
added calcium and magnesium. If you are on
an oral contraceptive pill, stick to 2 grams of
vitamin C per day.
9 Just as important, if not the most important

aspect of supporting adrenal function for a
balanced and appropriate stress hormone
response, is the application of the emotional
health strategies (explored in the Beautiful
Insights chapter, as well as in my Rushing
517
Womans Syndrome book and courses) and
diaphragmatic breathing.
Adrenal Fatigue Supplementation

For people with deep, deep fatigue, I often use an
herbal tonic that contains:
9 Panex ginseng or Siberian ginseng
9 licorice
9 dandelion leaves
9 astragalus
9 one other herb, depending on what else is

going on for the individual (a liver herb or a
reproductive herb are typical).
I will also sometimes use a range of supplements

from the United States created by Dr James Wilson
specifically for adrenal fatigue. I have had count-
less clients take this range of supplements for three
months and had their energy and vitality return to
great levels.
The Restorative Power of Real Food

Even though I often recommend good-quality
supplements of herbs and/or nutrients for adrenal
fatigue, and other health conditions, never under-
estimate the healing and restorative power of food

518
the way it comes in Nature. As I have reminded
you numerous times throughout this book, taking
supplements is not a reason to eat a poor-quality,
low-nutrient diet. I simply recommend high-quality
supplements where appropriate, and especially to
assist in the restoration of health.
Peri- and Postmenopause

If you are peri- or postmenopausal, I cant encour-
age you enough to address adrenal health and liver
health, as these two systems, as well as the overall
balance of your nervous system, tend to make all the
difference to your menopause symptoms.
BEAUTIFUL SEX HORMONES
Menstrual Cycle Challenges

9 If you have any type of menstrual cycle or
reproductive system challenge, take a four-
week break from alcohol or, better still, take
a break from it for two menstrual cycles. You
will see your premenstrual syndrome (PMS)
significantly decrease.
9 If this solution is impossible, decrease

alcohol intake to two nights a week, and
ensure you drink less than half a bottle of
wine. It is time to get honest about how
alcohol may affect you.
519
9 Coffee can be another big-ticket item when it
comes to PMS, via liver congestion. Consider
swapping coffee for green tea for four weeks,
or preferably two menstrual cycles, and see
how you feel.
9 Take a four-week strict break from all dairy

products.
Oestrogen Dominance
For oestrogen dominance, which can be assessed
with a saliva test or a blood test measuring the dif-
ferent types of oestrogen and progesterone (as a
start), or if you relate strongly to what is described
in the oestrogen dominance symptom section:
9 Extracts of broccoli or broccoli sprouts. I am
all for getting what we need from our food,
but, when oestrogen is dominant, taking a
concentrated form of what broccoli has to
offer can make a big difference. I love MH
Enhance P2 Detox Powder.
9 For the low progesterone that usually accom-

panies oestrogen dominance, then restorative
practices the breathing work in particular
as well as stress hormone reduction are key
to ensuring ovulation and good progesterone
production from the corpus luteum.

520
9 For PMS, the following table may be useful.
You may experience one or a number of
different PMS patterns at once. This is simply
a guide to get you started exploring where
your biochemistry may need support.
The different types of PMS: the mechanisms involved,

and the potential treatments.
Potential
Symptoms Mechanism treatment
PMS-1 Anxiety Elevated oes- Vitex
Nervous ten- trogen Dong quai
sion Low progester- Vitamin B
Irritability one P2 Detox
Mood swings High cortisol Real food
Insomnia
PMS-2 Water and Elevated al- Dandelion
sodium re- dosterone leaves
tention (fluid) P2 Detox
Abdominal Low dopamine Vitamin B
bloating Vitex
Weight gain Rhodiola
Breast tender- Real food
ness
PMS-3 Craving Low magne- Magnesium
sweets sium Essential fats
Increased ap- Deficiency of (UDOs oil,
petite prostaglan- or a flax
Cant resist din PGE1 and evening
refined sug- (an anti-in- primrose oil
ar, followed flammatory combina-
by palpita- substance) tion)
tions and Elevated in- Cinnamon
fatigue sulin Real food
Dizziness,
shakiness,
headache
521
Potential
Symptoms Mechanism treatment
PMS-4 Period pain Elevated pros- Bupleurum if
and clots taglandin clots
PGE2 (pro- Dong quai
inflammato- Magnesium
ry; increases P2 Detox
inflammation Essential fats
in the body) fish oil,
Deficiency of or flax oil if
anti-inflam- vegetarian
matory sub- Dairy free
stances diet trial;
Possible mag- sometimes
nesium defi- it is also
ciency necessary
to eliminate
gluten
Real food
Endometriosis
o Dairy-free diet trial strictly for two
menstrual cycles.
o No coffee for two menstrual cycles.
o No alcohol for two menstrual cycles.
o No refined sugar for two menstrual

cycles.
o Amp up the plant content of your diet

for two menstrual cycles.
o Anti-inflammatory and hormone

522
balancing fats, such as flax oil and
evening primrose oil as a food-based
liquid.
o Liver support: P2 Detox Powder.
o Herbs: typically dong quai and

bupleurum.
Polycystic Ovarian Syndrome (PCOS)

9 Must start with cortisol management/adrenal
solutions.
9 Restorative practices are key to regaining

hormonal balance.
9 The imbalance between oestrogen and

progesterone needs to be addressed, as does
what are often elevated androgens (but the
cortisol and stress management is the first
step, as the other factors respond faster and
come into balance in less time when cortisol is
addressed first).
9 Ensure good communication between the

pituitary and the ovaries, which the herb vitex
can support.
Menopause Strategies
9 For hot flashes, consider whether the heat is
523
coming from low oestrogen, liver/gallbladder
congestion, or both.
For low oestrogen, black cohosh and

sage can be useful.
For the liver/gallbladder, globe arti-
choke, St Marys thistle, bupleurum,
and schisandra are excellent.
9 Please note that if you decide to supplement
hormonal activity in any way whether it be
through conventional medicine, bioidentical
hormones, or herbally I cannot encourage
you enough to support your liver detox path-
ways at the same time (more on that below).
Whatever the source of the hormones, you must
be able to detoxify them and excrete them once
they have done their job in your body.
9 For adrenal support, rhodiola, Siberian

ginseng, and withania can be appropriate; you
may like to consult with a medical herbalist
for a specific prescription to meet your
individual needs.
9 For low blood pressure, licorice is excellent.
9 Magnesium for nervous system support and

relaxation.

524
For all of the sex hormone challenges, focus, too,
on the gifts of your feminine essence, explored in the
Beautiful Insights chapter.
BEAUTIFUL THYROID HORMONES

9 Go on a gluten-free diet trial for a minimum of
four weeks. Some people will do better com-
mitting to this for a minimum of three months
so that they begin to feel an improved level of
wellness or improvements in their blood work.
9 If you love dairy products and the idea of

going without cheese makes you wonder if
you could, then do it! Remember, it is often
what we love to eat not just like that
can be a problem. Do a four-week dairy-free
trial if this is the case for you.
9 Support liver and gallbladder function to

assist with bowel elimination. Globe artichoke
can be particularly good for someone whose
thyroid needs support.
9 Refer to the advice about oestrogen

dominance, as excess oestrogen can interfere
with thyroid function.
9 Adrenal support is almost essential, especially

when beginning to treat the thyroid. Refer to
525
the stress hormones solutions to refresh on
adrenal support strategies.
9 You will probably crave coffee. Please explore

taking a four-week break and observe how
you feel at the end of this period. Use green
tea, which has a low caffeine level, instead. If
that feels impossible and you decide to keep
having coffee, please only have one and make
it before 11am.
9 If you have a diagnosed, under-active

thyroid condition, and you are on synthetic
medication but your symptoms are still
present, explore transitioning to a different
brand of medication, or whole thyroid
extract, under medical supervision.
9 See a health professional for guidance about

what minerals are best suited to meet your
individual needs. For example, you may need
additional iodine, selenium, iron, and/or
essential fats.
9 Explore how you can change the demands

on your time if you have an over-active
thyroid.
9 Daily restorative practices are very important for

you to support your whole endocrine system.

526
BEAUTIFUL PITUITARY HORMONES
9 Restorative yoga
9 Herbs: vitex, alfalfa, ginseng family, licorice
9 Oils: sandalwood, clary sage, massaged into

the soles of your feet and/or reproductive
organ areas
When the pituitary gland is at the heart of some-

ones problem please understand that I am not
referring to pituitary diseases they will often
have suboptimal health with a number of endocrine
organs, which may include the ovaries (sex hor-
mones), the adrenals (stress hormones), and/or the
thyroid (thyroid hormones). They will also, most
likely, have been living in SNS dominance for some
time. When I suspect the pituitary needs support,
I tend to use vitex for a woman who is menstruat-
ing and rhodiola post-menopausally. If the pituitary
gland is at the heart of your situation, I recommend
that you choose one of the systems referenced above
and start there many people start with the adre-
nals or consult with an experienced health profes-
sional to guide you. You are welcome to reach out
to my practice if that appeals. We do consultations
all over the world via Skype or telephone. Or simply
start supporting the pituitary by doing restorative
yoga. This alone can be incredibly healing.
527
BEAUTIFUL DETOX
It is important for you to remember that there
are numerous ways our body detoxifies, as outlined
throughout the book. However, if you identify that
your liver health needs to be addressed to resolve
what may be ongoing skin challenges, PMS, or
intense eruptions of anger, here are some solutions
to support your liver detox processes.
Alcohol and Caffeine Consumption

Set yourself a time-based goal when it comes to
making these changes. For example, I will drink
alcohol only on weekends for four weeks or I will
drink coffee only when I go out for breakfast on
Sundays. If you leave it open-ended when you ini-
tially make some changes, if you eat/drink in a way
you said you wouldnt, you may feel like you have
ruined it. You havent ruined anything you just
had a [fill in the blank naming whatever you ate/
drank]. If you make the initial change period time-
based, you can review your changes after a period
of time.
9 Take a break from alcohol.
9 Only drink on weekends; no alcohol during

the week.
9 Replace coffee with green or white tea (or, less

528
often, weak, black tea), or swap all hot drinks
to herbals (no caffeine).
Liver Support Herbs

Liver support herbs may be beneficial such as:
9 St Marys thistle, especially if alcohol is/has
been a regular part of your life
9 globe artichoke, especially of you have a

tendency to constipation, a liver roll (fat roll
under your bra), or central torso tenderness
9 bupleurum, especially if there are clots in the

menstrual blood
9 schisandra, especially for its detox action (it

also works on the adrenals)
9 MH Enhance P2 Detox Powder, which is

highly effective at supporting just what
its name suggests phase 2 liver detox
pathways; many people do well taking this
additional liver support daily regardless of
what is happening with their health and/or
beauty we are exposed to more substances
today than ever before that our body has to
detoxify (transform) before we can excrete
them.
529
Additional Solutions
9 Transform anger into passion by giving a
different meaning to a past experience; the
energy of anger and passion are very similar.
We get angry when we perceive that our needs
arent being met, so see anger as a sign of this.
9 Drink vegetable juice or a green smoothie

each morning.
9 Amp up the vegetable content of your diet.

Eat more real food, as it contains substances
that enhance detox; plus, when you eat more
real food, you subsequently eat fewer liver
loaders and processed foods.
9 Snack on seeds and nuts.
9 Trial eating less fruit, and none after morning

tea.
9 Cut out dairy products for a four-week trial

and/or omit grains containing gluten for a
four-week trial.
9 Take an essential fatty acid supplement

a good-quality, decent dose of fish oil
for reducing cholesterol, or a flax oil and
evening primrose combination for hormonal
imbalances.

530
9 Eat high-zinc foods, such as oysters (from
clean waters), or take a zinc supplement of
zinc picolinate 1530 milligrams per day
best taken at night just before bed to
maximize absorption.
Remember, it is what you do every day that

impacts on your health, not what you do sometimes.
Just get honest with yourself. And take such good
care of yourself that your quality of life is forever
excellent. We only have one liver!
BEAUTIFUL DIGESTION
Digestion is central and essential to every process
in our body, especially our beauty. It is the base on
which we build. So, whether your aim is to slow
down, weigh less, optimize your health and well-
being, improve a challenging or diseased gut, resolve
acute or chronic skin challenges, or all of the above,
understanding your digestive system is a crucial step
to optimal health.
Solutions
9 Slow down! Chew your food. Swallow each
mouthful before you put the next mouthful in.
9 Include fats and/or protein with each meal,

as you are likely to eat less and be satisfied
531
with less total food for that meal, than if you
simply eat carbohydrates on their own.
9 If you overeat, decide to eat less. Reduce your

portion size by one-quarter, especially in the
evening if you tend to over-eat, and see how
you feel. Explore your beliefs using ideas in
the Beautiful Insights chapter about why you
do this, or read Accidentally Overweight, as I
explore emotional eating in great detail there.
9 If you know you dont eat enough, and

you now understand that this ages you and
harms your physical and emotional well-
being, explore your beliefs using ideas in the
Beautiful Insights chapter about why you do
this. Capture your insights in a journal, and
make a decision to focus on nourishing your
body, mind, and soul, rather than starving
them.
9 Wake up your stomach acid before you eat,

by using lemon juice in warm water or apple
cider vinegar before meals, breakfast in
particular.
9 Drink water between meals, not with meals.
9 If efficient bowel evacuation is a particular

challenge for you, reference Accidentally

532
Overweight and the numerous strategies
outlined there.
9 Omit a food you feel you cannot live without

for a trial period of four weeks. The first four
to seven days will be the most difficult, but
persevere. The results may be enormously
worth it.
9 Working with a practitioner of traditional

Chinese medicine can also assist you in
healing your gut.
9 Try aloe vera juice to start your day if you

have a particularly irritated gut.
9 Eat in a calm state so that the blood flow to

the digestive system is well supported. Blood
is diverted to your periphery (arms and legs)
when you are living on adrenalin, as your
body is fuelling you to get you ready to get
out of danger.
9 Look at your food while you eat it. Do not

read or watch television while you eat.
9 If you suspect a parasite infection, the herbs

black walnut and Chinese wormwood are
excellent, as is oregano oil.
9 If you suspect you have some not-so-nice gut
533
bacteria that are fermenting your food, apply
all of these strategies first to see if that helps, as
often the bad guys have been able to take over
because of the pH of the large intestine, and
this is mostly influenced by what goes on higher
up in the digestive system. If these strategies
dont work, trial a probiotic supplement that
contains Bifidobacterium species.
9 If you suspect you are reacting to a food,

strictly omit that food from your diet for a
period of four weeks. If it makes no difference,
bring it back. If it helps, leave it out for three
months, and then try it again. Or if you are
happy to go without it, then do so. If it is a
food that is a rich source of nutrients for
example, gluten-containing foods tend to be
a good source of B vitamins then you will
need to supplement. It will also be necessary
to supplement with a mineral supplement
that contains a combination of calcium,
magnesium, manganese, boron, and vitamin
D if you omit dairy products. This is of lesser
importance if your diet is caffeine-free, plant-
based, and highly alkaline. It is best to seek
the guidance of a health professional if you
are going to omit food(s) to get a resolution of

534
your symptoms on a longer-term basis.
9 Chamomile is one of the best remedies for

constipation and complete evacuation. This is
because it can soften the waste and help the
bowel wall relax. Either drink lots of tea, or
take capsules with each meal. I am a huge fan
of this beautiful herb.
Colonics
Another potential remedy is one that many people
have strong opinions about colon hydrotherapy, or
colonics. This process involves inserting a tube into the
rectum through which warm or cool water then gently
flows. This softens the hardened faecal matter allow-
ing the large bowel to empty fully, getting rid of built-
up waste that may have been there for a long time.
Colonics polarize people. Note, however, that
right up until the early 1900s, colon hydrotherapy
was part of general medicine, and was once accepted
as a very normal treatment method for a host of
health conditions, not just bowel issues. Seek advice
from a health professional before undertaking colon
hydrotherapy if it appeals to you.
BEAUTIFUL SLEEP
Please refer to the Laying the Restorative Foun-
dation solutions above, as sleep is a critical aspect
535
of restoration, and ideas for better, more restorative
sleep are outlined there.
BEAUTIFUL POSTURE AND MOVEMENT

Explore, and incorporate into your life, move-
ments that serve you. Remember your movement
needs may change over time. Let your body give
you feedback about what it needs, and do what you
enjoy. Dancing may be your new beauty medicine!
Explore how one or all of the following can be
incorporated into your life regularly:
9 restorative movement
9 functional movement
9 weight-bearing movement
9 stretching.
Remember, too, that how you carry yourself

communicates messages to your internal body and
chemistry, and also to the outside world, about how
you feel about the world and yourself. While good
posture used to be talked about in beauty circles,
it seems to be less so these days. Become conscious
of your posture. Network spinal analysis is a won-
derful modality to help transform old postural and,
therefore, emotional patterns.

536
BEAUTIFUL SKIN, HAIR AND NAILS
You now understand that beautiful skin really is
an inside job. Without great food, nutrients, hydra-
tion, digestion, liver and kidney function, as well as
sex hormone balance, just to name a few, it can be a
challenge for skin to keep up with the load it is being
asked to excrete, causing you frustration and grief in
the process. For beautiful skin, start by applying the
strategies for one or all of these areas. Remember
that the beauty bits get compromised when stress
hormones are being churned out, as non-vital pro-
cesses, such as how white your teeth are, your skin
sparkle, nail strength, and hair, brow, and eyelash
lush factor are not deemed important to your sur-
vival when you are on red alert.
If you want to heal your skin, you have to heal
your gut. Make sure you are getting optimal nour-
ishment from your food. Pay particular attention to
your intake of:
9 essential fats
9 vitamin C
9 zinc
9 vitamin E
9 all antioxidants.
537
Skin care
When it comes to your skin care, support the
functioning of this vital organ, rather than forcing
the skin to behave in a way that is not natural to
it. There are plenty of beautiful skin-care compa-
nies that create highly effective products without
any synthetic chemicals; they allow the skin to do
its work, which includes a self-regulating oil/sebum
mechanism. Embrace natural skin care for the planet
and for you.
ADDITIONAL BEAUTIFUL SOLUTIONS TO BEAUTY

BUMPS IN THE ROAD
Here is my take on what I have seen work with

some common beauty challenges.
Eyes and Around the Eyes
Dark Circles
Focus on digestion and/or liver support. Based
on what you have learnt in this book and what has
welled up for you, trial either a dairy-free diet or
a gluten-free diet for four weeks to see if it makes
a difference. I have seen both dietary trials resolve
dark circles, and I dont say that lightly. Liver herbs
can also be beneficial.

538
Dry Eyes or Floaters in Vision
Focus on liver support. Check for iron deficiency
as well.
Puffy Eyes
Adrenal support is very important. Drink only
water or herbal tea for two weeks and see if this
makes a difference.
Thinning Outer Third of Eyebrow

You need endocrine system support, which the
Laying the Restorative Foundation section above
describes. Focus particularly on thyroid support.
You may even like to have some thyroid tests done.
However, remember that if they show up in the nor-
mal range they may be skewed one way, and in this
case you need to treat the signs that your body is
giving you, rather than the blood results.
Hair and Scalp
Brittle Hair
Support your thyroid, adrenals, essential fatty
acids, and vitamin C.
Dandruff, Flaky Scalp

This can be a vitamin A deficiency, essential fatty
acids deficiency, or gut dysbiosis. If you believe that
for you it is more likely to be the latter, and that there
539
are some less-than-friendly bacterial species living in
your large intestine, trial a diet where you eat zero
refined sugar, and eat carbs only from whole food
sources, such as root vegetables. Trial this initially
for four weeks, and, if you feel there is an improve-
ment, continue for a total of three months to assess
if it will resolve in this period. You might also like
to add more coconut to your diet, as the lauric acid
may also assist the scalp. Amp up the greens and the
whole food fat in your diet as well.
Grey Hair
Head hair going grey is mostly genetic and hered-
itary. However, traditional Chinese medicine treats
grey hair by using herbs to support the kidneys. I
have only known people of Asian heritage who have
used these herbs, but that is not to say they wont
benefit people of non-Asian heritage. If pubic hairs
start to go grey, it can be a sign that adrenal support
is necessary.
Hair Loss
Support your thyroid, adrenals, sex hormone bal-
ance, and vitamin D status.
Hairy Chin, Facial Hair

This is often due to increased levels of androgens
in the skin. Start with stress hormone management

540
strategies, including the restorative practices. When
facial hair has started to occur, it is very important
for these girls/women to learn how to live from a
calm place, not just access a calm place when they
do yoga and then go back to living with adrenal-
depleting intensity.
Lips and Around the Mouth
Bad Breath
Focus on resolving gut/digestion challenges.
Chapped Lips
Focus on digestive system support, and support
stomach acid production, using lemon juice in warm
water or apple cider vinegar.
Cracks at the Corners of the Mouth

This can be due to a vitamin B deficiency, an iron
deficiency, or both.
Teeth Strength and Prevention of Cavities

Minerals such as calcium, magnesium, manga-
nese, boron, and vitamin D all strengthen teeth. If
you notice significant changes to your teeth, consider
seeing a holistic dentist, focus on a refined-sugar-
free, mineral-rich, alkaline diet, and offer adrenal
support. Brush twice daily. Floss. Smile -
541
Nails
Dull Nails
This can indicate poor diet, poor digestion, or a
folate deficiency, especially if on the OCP. Amp up
your greens, along with supporting digestion.
Lined Nails Grooves Across the Nail

Adrenal support may be needed, and restorative
practices are essential.
Lined Nails Grooves from Base to Tip

This can indicate mineral deficiency, such as cal-
cium and magnesium. It can also indicate that the
thyroid needs support.
Pale, Brittle, Withered or Weak Nails

Liver support is necessary; it can also indicate an
iron deficiency. If dietary iron intake is good, have
iron blood studies done to determine if a deficiency
exists. If so, explore why. Unexplained iron defi-
ciency can highlight digestive system challenges or
celiac disease.
Peeling or Scabby Cuticles

This can be iron deficiency, essential fatty acids
deficiency, or due to SNS dominance. Apply the
appropriate strategy/strategies. Also try a rubbing a
little coconut oil around your nail beds each evening.

542
Soft Nails
Make sure you are getting adequate dietary pro-
tein. If you are sure that you are, focus on digestive
system support. To make keratin, a tough protein
that is a major component in hard, strong nails, the
body needs high-quality protein.
Spoon-Shaped Nails
This is often due to iron deficiency. May also be
deficiencies in vitamin B12 and/or folate.
White Spots on Nails

This can indicate a zinc deficiency.
Skin
Back-ne
This follows the same process as described for acne.
Quite often a sex hormone imbalance perpetuates it,
arising from high levels of androgens in the skin, ele-
vated prolactin, or an imbalance between oestrogen
and progesterone. All of these situations can be tested
for if the condition is ongoing or if it doesnt respond
to the sex hormone balancing suggestions, including
liver support. The first place I start is with stress man-
agement, due to the role cortisol plays in the conver-
sion of other hormones to androgens, as explained in
the Beautiful Sex Hormones chapter.
543
Body Odour
This is usually a call for additional liver support.
Bumps on Backs of Arms

This can be the result of an essential fatty acids
deficiency and/or due to excess fruit consumption.
If essential fatty acids are supplemented, including
evening primrose oil in the mix can be helpful.
Cellulite
Liver and lymphatic support has been shown to
decrease the appearance of cellulite. Rebounding is
a wonderful way to stimulate the lymphatic system.
Significantly limiting or omitting liver loaders has
also been shown to reduce the appearance of cellu-
lite or in some cases allows it to disappear.
Cold Sores
They are caused by the Herpes virus, so immune
support is vital; consider using additional vitamin C
and zinc, and some immune support herbs. Herpes
only reactivates itself when you trigger it with stress,
poor dietary choices, or too little sleep. Herpes is like
a seed in a desert. It will stay asleep indefinitely if the
signal to germinate isnt given. It is also important to
minimize intake of foods that can feed viruses, such
as reducing dietary exposure to the amino acid argi-
nine. When the amino acid lysine is higher in your

544
diet than the amino acid arginine, herpes has trou-
ble replicating. When arginine is higher than lysine,
herpes multiplies quickly. Foods high in arginine
include chocolate, crustaceans, soy, and peanuts.
Cracked Elbows
This indicates an essential fatty acid deficiency
and/or zinc deficiency.
Cracked Heels
This often indicates a deficiency in essential fatty
acids.
Dry Skin
This may indicate an essential fatty acids defi-
ciency, poor skin-care choice, thyroid dysfunction,
poor diet, or poor digestion.
Eczema in Adults
Follow a strict dairy-free diet trial for four weeks.
If that doesnt make a difference at all, bring dairy
back, and omit all red foods, such as chillies, capsi-
cums (peppers), tomatoes, strawberries, apples (red
and green), for a four-week trial and see if that makes
a difference. Or, if you eat more than two pieces of
fruit a day, cut back to less than two, or omit fruit
for a trial period of four weeks to see if that makes a
difference. An evening primrose oil supplement can
545
also be highly beneficial, as it contains an enzyme
called delta-6-desaturase, which allows fat to be
incorporated into the skin, keeping it moist and
youthful. For chronic, widespread adult eczema, I
encourage you to also explore what was touched on
in the Beautiful Skin, Hair and Nails chapter, only if
it resonates for you (I am referencing any rage that
wells up toward a masculine figure in your life).
Fluid Accumulation at the Ankles

This indicates that the liver and/or the kidneys
need support. Do a four-week trial omitting caffeine;
most people will notice a significant improvement in
the fluid accumulation at the ankles in particular.
Newly Oily Skin and/or Oily Scalp

If greasy skin or a greasy scalp is new for you, it
may signal that your sex hormones are imbalanced.
This is particularly likely to be the case if you notice
the greasiness increases in the lead up to menstrua-
tion. Utilize the sex hormone support strategies to
see if that makes a difference.
Oily Skin at the Same Time as Dry Skin

Work on supporting sex hormone production; in
particular, make sure that the pituitary gland is talk-
ing to the ovaries and that ovulation is occurring.
Vitex can offer lovely support. Combination skin

546
can also be a sign that the liver needs some love.
Skin care may need to be changed to better support
the skins functioning. I have seen Dr Hauschkas
Clarifying Toner often assist with this scenario.
Pale, Grey-Tinged, Dull Skin

This can be a sign of poor nutrition from poor
food choices, or poor digestion. Focus on eating
more real food if you dont already, and/or support
your digestion through stress management and the
other digestion strategies suggested.
Pigmentation on Face Newly Appearing

This can indicate a sex hormone imbalance.
Pimples and Blemishes

Based on where the blemishes tend to arise, use
the insights in the Beautiful Skin, Hair and Nails
chapter to decipher which body systems need sup-
port. For example, if blemishes always seem to
appear along your jaw line, it can be a sign that your
sex hormones need support. Do a dairy free trial for
4 weeks.
Psoriasis
Avoid pork and tomatoes for a trial period of
four weeks. Essential fatty acid supplementation can
be beneficial as can additional zinc. Enquire if you
547
decided to thicken your skin to avoid emotional
hurts.
Redness on the Face; Flush Easily

Commit to a dairy-free diet trail for four weeks.
Rosacea
Support the liver, and follow a strict dairy-free
diet trial for a minimum of four weeks. You will
notice significantly less redness by the end of this
trial period if you are going to respond. Essential
fatty acids can also be highly beneficial.
Scars
Consider taking additional vitamin C and/or zinc.
Using lavender oil and/or calendula oil can also be
beneficial to decreasing the appearance of scars.
Stretch Marks
They often indicate a zinc deficiency. You can also
use lavender oil to minimize the appearance.
EATING HABITS
Inability to Stop Eating

Read Accidentally Overweight. Or, if this food
behaviour started with a period of grief or other
emotional turmoil, explore the following idea that
is paraphrased from Geneen Roth, using grief as an

548
example. If you are bowled over by grief, and your
response is to eat a lot of cake, you halt your abil-
ity to move through the grief, as well as your confi-
dence that it wont destroy you. If you dont allow a
feeling to begin, you dont allow it to end.
Not Eating Enough

Explore with kindness and curiosity whose love,
whose attention, you desperately want. And ask
yourself: What would my heart have me do? Starve?
No. What would courage have me do? Speak. Ask
for help. Ask for a hug. It is never about the food or
the lack of it. It is about how you perceive not eating
enough makes you feel. But getting to feel the feeling
you want to feel by depriving yourself of nourish-
ment hurts your health and impacts on those around
you. It is time to find other ways to feel the feelings
that you want to feel, without hurting your health.
Often the root, as it is for so many situations, is a
desire to feel loved. And once you find your path,
you will naturally guide others to do the same. Now
thats inspiring.
EMOTIONAL HABITS
Struggling with Frustration

All emotions serve you. Emotions that you may
think of as negative are merely calls to action. For
549
example, if you feel frustrated, it may mean that you
believe things could be better and they are not. This
is a call to action, telling you there is something you
could do now to make this better. This negative
emotion is actually a gift if you use it effectively.
Struggle with Insecurity

As Steve Furtick so insightfully said: If you
struggle with insecurity, it may be because you are
comparing your behind-the-scenes with everyone
elses highlight reel.
Relying on External Validation and Appreciation

When your shine relies on others telling you that
you are beautiful, it can suggest that you no longer
see or have an appreciation of your own beauty.
When we hear a love song, we tend to think of
others either someone we love or someone who
broke our heart. Try thinking about yourself dur-
ing a love song. Direct the words into your own
heart, letting them gently permeate the far reaches
of your body, mind, and soul. Place your hands one
on top of the other over your heart while you lis-
ten, if that appeals. Let yourself cry bucket-loads
if thats what bubbles to the surface, for they will
be tears of recognition for the precious beauty that
you are. And you will see, or perhaps just catch
a glimpse for a split second, that everything you

550
have been searching for outside yourself recogni-
tion, appreciation, compliments, people to love you
is within you. Always come home to that, to that
beautiful love within you.
BEAUTIFUL WAYS TO SOOTHE BODY, MIND AND

SOUL
Having shared numerous ways you can take great

care of yourself, here are a few more just in case they
appeal.
Beautiful Oils for a Bath

I am a huge fan of the Dr Hauschka range of skin
care, including their bath oils, for many reasons.
When I am asked to give examples of authentic
beauty, I often say women who radiate vitality and
health. Their skin is clean and pure. Why? Plants
are a big part of the answer. Most of their food, med-
icine, and skin care come from plants. Whats more,
the plants are pure, due to being grown in healthy
soil, free from pesticides. Plants are a rich source
of healing substances and vital energies. These life-
giving plants are the basis for diet and skin care,
and, hence, many aspects of beauty; and they are
the basis of these beautiful oils, which are wonder-
ful added to your bath. Many women love baths but
rarely take them. Schedule time to do this at least
551
once a week if you love them. If you are not a bath
girl, then just using these plants as fragrances around
the home can be uplifting or soothing, depending on
what you feel like.
Lavender Oil
Lavender relaxes muscles and calms and soothes
the nervous system. Any time you are under stress or
on the edge of anger or fear, take a lavender bath to
bring you back into balance and harmony or use the
fragrance of the essential oil if a bath is not practical
for you. Lavender cools hot skin conditions, such as
inflamed capillaries and rashes. It relaxes and moist-
ens dry skin, soothes nerves, and reduces redness
and itching. Because it cools, lavender is great for
hot summer nights. It is a perfect evening bath.
Lemon Oil
Essential oil of lemon refreshes and restores us
when we suffer from physical exhaustion. Used
as a healing tonic in virtually every culture, fresh
squeezed lemon, or its essential oil, refreshes and
tones the skin. Lemon juice or lemon oil is also
used as an astringent to close oozing skin or treat
rashes and allergies that cause too much moisture in
the skin and sinuses. Lemon oil is an ideal bath for
spring and summer.

552
Rosemary Oil
Rosemary promotes circulation. It warms, reju-
venates, and relaxes the body. Take a rosemary bath
if you have chronically cold hands and feet (which
can be a sign of oestrogen dominance and/or thy-
roid problems), or when you just cant get warm.
I find rosemary is wonderful for people who do
well with thyroid support. Rosemary also strength-
ens and warms the spirit. It is traditionally used if
we feel weak, shy, or afraid, or suffer from meta-
phorically cold feet and simply cant face the world.
Rosemary helps us relax when we have been work-
ing too hard for too long or feel overwhelmed by
our problems. Rosemary is also used to treat sallow,
listless skin because it brightens and restores colour.
All of this makes rosemary ideal for an autumn and
winter baths. Because it is energizing, if you like a
morning bath it can be a wonderful way to start the
day. If a bath is not practical for you, and you enjoy
the fragrance of rosemary, you might like to keep a
house plant. That way you can eat it easily, or you
might like to just pull a piece from your plant, rub it
between your fingers, and breathe in.
Sage Oil
Sage is used traditionally as a smudge (stick) to
cleanse the spirit before sacred rituals. A sage bath
553
can help neutralize hostile or negative thoughts and
emotions, drawing out anger, fear, and sadness. It
soothes and cleanses the internal rhythms of heavy
or dark emotions and thoughts. A sage bath can also
be used to treat body acne.
Spruce Oil
Spruce reins in emotions that seem out of con-
trol. It soothes and opens the lungs and the entire
rhythmic system, restoring us when we feel emo-
tionally exhausted, spent, or burnt-out. Spruce is an
ideal bath for late winter and early spring, as well as
whenever your lungs or sinuses are congested.
Calendula
I am a huge fan of the Calendula4 plant. I love it
used as a medicinal herb and also topically as an oil.
I love it so much for the skin that it deserves a little
section of its own. Heres why
Calendula officinalis is a highly regarded medici-
nal flower with bright yellow, gold, and orange
blooms. Calendula is full of flavonoids, which are
antioxidants found naturally in coloured plant
foods such as vegetables and fruits; they give plants
4 Calendula oil is generally regarded as

a very safe oil, but it is not suitable for people
with allergies to the Asteraceae family of plants
(such as daisies).

554
their lovely bright colours. Flavonoids protect the
cells of the human body in much the same way as
they do the plants, shielding them from free radicals
and damage that can lead to disease and aging. Oil
infusions made from calendula flowers have been
traditionally used for the treatment of skin ailments
and to facilitate wound healing.
Calendula has anti-inflammatory properties,
making it useful for stubborn wounds, skin inflam-
mations, and varicose veins. It is effective in treat-
ing skin problems such as rashes, and, in particular,
grazed and cracked skin, and is also useful for use
when treating abrasions, sunburn, superficial and
limited burns, insect bites, and even eczema.
Calendula oil is well known for its beneficial use
on babies. This nourishing oil can be used for mas-
sage, moisturizing, or adding to bath water, leaving
the babys skin feeling soft and supple. It is suitable
for daily care, and is an excellent product for cleans-
ing and healing the nappy (diaper) area. Because of
its mildness, calendula oil is beneficial for all people
who have sensitive skin, not just babies. Calendula
oil also makes a great base for lotions, creams, nat-
ural cosmetic products, and herbal ointments; it is
also a common base oil used in aromatherapy.
Calendula oil can be used for treating venous
complaints. In cases of venous inflammation, the
555
ointment should be lightly applied, blending it with
cypress and lemon essential oils. When applied con-
sistently, this calendula oil combination has been
shown to decrease the symptoms of varicose veins
and venous congestion by inhibiting inflammation,
toning tissue, and promoting enhanced blood sup-
ply to tissue.
Further benefits of calendula oil:
9 It is an excellent remedy for soothing and
moisturizing dry and chapped skin and lips.
9 Due to its anti-inflammatory properties,

calendula oil can be used for skin sores and
inflammation, and to relieve the swelling and
inflammation caused by bruises or muscle
sprains. It can accelerate the healing of minor
cuts, wounds, acne, burns, and insect bites.
9 People with dermatitis, psoriasis, and eczema

can also benefit from the topical application
of calendula oil.
9 You can use calendula oil for scars, or for

preventing or reducing the formation of scar
tissue.
9 Calendula oil has been shown to increase

collagen levels, which helps to prevent the
formation of scar tissue.

556
9 Calendula extracts have also been shown to
help in treating haemorrhoids.
9 Calendula oil helps soothe nipples that are

sore from breastfeeding.
The Immense Beauty and Gift of Nature

The skin, like all of your organs, is infused with
an energy that permeates all of its cells and gives it
health and beauty. That underlying life force, as it
is known in traditional medicine modalities, is inti-
mately connected to your inner beauty. If you allow
yourself, you can perceive this underlying life force
when you touch your face, and experience your own
light.
In traditional healing modalities, the connection
between your hands and your spirit is very strong,
so strong that it can make you forget the skin of
your face or the bones beneath the skin when put
your hands to your face. Do so with a feeling of
wonder and gratitude. There is wisdom in wonder.
By enhancing your connection to your inner life,
your beauty can be experienced, firstly by you and
then with anyone with whom you wish to share it.
Spending time in Nature strengthens that inner
connection, as Natures healing rhythms bring calm
and renewal to our lives. Nature is not only an
557
immense source of external beauty, but also a nur-
turing force that can restore physical and emotional
health and beauty. Spend time in Nature observing,
and feeling grateful, letting Natures grace wash
over you.
THE FINAL WRAP-UP
Beauty is a light in your soul. It is in everyone.

Its just that, at some point, we stop believing in our
own preciousness, our own beauty. But do you stop
believing in the sun just because the moon has come
out? Your beauty may momentarily disappear from
your own view, but it is always there. It just gets
clouded over by behavioural patterns, challenging
life experiences, beliefs based on what others have
said which is a reflection of who they are, not
who you are and images and stories from the
media. You just need to look and see what is getting
in the way.
Your beauty is always present, yearning for you
to believe in yourself again. You were born believing
in yourself, your beauty, and the gold within you.
You just forgot. But I want to encourage you with
all of my heart to awaken that part of you that has
gone to sleep. She may have gone to sleep with the
part of you that takes such good care of you, includ-
ing how you feed yourself, the thoughts you think,

558
and how you tell yourself you have to be to be loved
or liked or to fit in. Awaken that part of you that
has gone to sleep, and love yourself the way the sun
loves the earth. As Daniel Ladinsky so beautifully
wrote:
Even
After
All this time
The Sun never says
To the Earth,
You owe me.
Look
What happens
With a love like that.
It lights the
Whole
Sky.
Go light up the whole world with your radiance. xx
559
560
Beautiful References
& Resources
H
ere I include additional information that may
assist you on your journey. These are books
and articles I have cited in the text, listed here
if further reading in a particular area interests you.
Nutrition information is always changing, and I
am passionate about keeping you up-to-date. I want
you to have access to the latest and most insight-
ful discoveries in health and well-being. Please be
sure to visit my website and connect as a registered
reader. This is a free service that allows you not to
miss a thing! This service will also keep you informed
about my live seminars, as I travel extensively and
bring my message to life. It is my favourite thing to
do other than write books!
After reading Beauty from the Inside Out, you
may ask, whats next? I get many emails from peo-
ple all over the world saying they feel like I have
read their diary when it comes to describing how
BEAUTIFUL REFERENCES & RESOURCES

561
they feel in the pages of my books. People tell me
that they want more of this type of information
and a specific programme to follow that encom-
passes guidance around food and hormone balanc-
ing. They also want strategies that give them further
insight into their emotional eating patterns. I can-
not encourage you enough to check out the array of
options on my website. Become a registered reader
of Beauty from the Inside Out and get access to free
beauty information and updates at: www.drlibby.
com/bioresources
My mission is to educate and inspire people, and
help them have an empowering relationship with
their bodies, their health, and how they see them-
selves. I aim to put the power of choice back in peo-
ples hands.
So visit: www.drlibby.com to continue your
Beauty from the Inside Out journey. I also post
health information each day on Facebook, Twitter,
and Instagram. Connect with me there at:
www.facebook.com/DrLibbyLive
www.twitter.com/DrLibbyLive
www.instagram.com/drlibby
It is an honour to assist you on your personal
journey.
Not all of the areas presented in this book have

562
additional resources listed, as I have read and stud-
ied widely (sometimes from very geeky biochemistry
textbooks), and this book is the culmination of my
knowledge, experience, observation, and intuition
in this area to date.
Bays, Brandon. The Journey. London: Harper-

Collins Publishers, 2004.
Bennett, Jane. A Blessing Not a Curse: A Mother

Daughter Guide to the Transition from Child
to Woman. Bowral, Australia: Sally Milner
Publishing, 2002.
Bennett, Jane, and Alexandra Pope. The Pill: Are

You Sure Its For You? Sydney: Allen & Unwin,
2008.
Coates, Dr Karen, and Vincent Perry. Embracing

the Warrior: An Essential Guide for Women.
Burleigh Heads, Australia: Arteriol Press, 2007.
Deida, David. The Way of the Superior Man.

Boulder, CO: Sounds True, 1997.
Epstein, Donny. The 12 Stages of Healing. San

Rafael, CA: Amber-Allen Publishers, 1994.
Fasano, Dr Alessio et al. Zonulin, a newly

discovered modulator of intestinal permeability,
and its expression in celiac disease. The Lancet
355: 9214 (2000) 151819.
Hay, Louise. You Can Heal Your Life. Carlsbad,
BEAUTIFUL REFERENCES& RESOURCES

563
CA: Hay House, 2004.
Horvath, K., and J. A. Perman. Autistic disorder

and gastrointestinal disease. Current Opinions
in Pediatrics 14:5 (2002): 58387.
Horvath, K, and J. A. Perman. Autism

and gastrointestinal symptoms. Current
Gastroenterology Reports 4:3 (2002):25158.
Horvath, K., et al. Gastrointestinal abnormalities

in children with autistic disorders. Journal of
Pediatrics 135:5 (1999):55963.
Jin, W. et al. Increased intestinal inflammatory
response and gut barrier dysfunction in Nrf2-
deficient mice after traumatic brain injury.
Cytokine 44:1 (2008): 13540.
Mills, Simon, and Kerry Bone. Principles and
Practice of Phytotherapy. London: Churchill
Livingstone, 2000.
Naish, Francesca. Natural Fertility. Bowral,
Australia: Sally Milner Publishing, 1991.
Northrup, Dr Christiane. Womens Bodies,

Womens Wisdom. London: Judy Piatkus Ltd,
1998.
Robbins, Anthony. Awaken the Giant Within.

London: Simon & Schuster, 1992.
Roth, Geneen. Lost and Found: Unexpected

Revelations About Food and Money. New York:
Viking Penguin, 2011.

564
Weaver, Dr Libby. Accidentally Overweight.
Auckland: Little Green Frog Publishing, 2011.
Weaver, Dr Libby. Rushing Womans Syndrome.

Auckland: Little Green Frog Publishing, 2012.
Weaver, Dr Libby and Tait, Cynthia. Dr Libbys

Real Food Chef. Auckland: Little Green Frog
Publishing, 2012.
West Kurz, Susan. Awakening Beauty the Dr.

Hauschka Way. New York: Clarkson Potter
Publishers, 2006.
Whitton, Tracy. Stillness Through Movement.

Gold Coast, Australia: Tracy Whitton, 2011.
CDs
Weaver, Libby. Restorative Calm. Auckland:
Little Green Frog Publishing, 2012.
Whitton, Tracy. One With Life. Gold Coast,

Australia: Tracy Whitton, 2011.
BEAUTIFUL REFERENCES& RESOURCES

565
566
Acknowledgements
Thank you, Chris Weaver, for all that you are. Thank
you for being such a delicious human and husband
and a superstar CEO. Thank you for being a vision-
ary, and for your insights, your passion, your direc-
tion, your guidance, your courage, your authen-
ticity, your humour, your arms, your love, and for
delighting me. Thanks for being such fun and for
your beautiful eyes and magical heart.
Thank you to my dear Mum and Dad, for your
unconditional love and support, and for having pars-
ley and chickens in the backyard. I am so blessed to
have you for my parents and for the friendship that
we share today.
Thank you to my delicious team: Kate, Imogen,
Jenny, Dee, Annabel, and Leanne. Thank you for
your contribution to the world through who you are
and through your work. I miss you when I go away
and always look so forward to seeing you. Some-
times it is hard to work; I love chatting and laugh-
ing with you so much! Super special thanks to Kate
for her assistance with the research for this book,
for her brilliant humour, her care, and her grace.
Huge thanks to Imogen for her passion for beauty,
her wonderful ideas, and her attention to detail. To
ACKNOWLEDGEMENTS
567
Jenny, thank you for your wonderful knowledge of
human biochemistry and herbal medicine, and also
for your caring nature. To Dee, thank you doesnt go
close to conveying the enormity of my gratitude to
you for overhauling our systems, for your calm and
fun nature, and for the smile I can hear in your voice
when you answer the phone. Thank you to Anna-
bel for your assistance and proactive nature, and to
Leanne, otherwise known as Amazeballs, thank you
for your excitement, passion, insights, and deep care
for my intentions in the world, and for helping me
share these messages globally.
To the Real Food Chef team, chef Cynthia and
Courtney, thank you for nourishing my body, mind,
and soul with so many situations of glory while I
created this book, and for cracking me up time and
time again until my cheeks ached. #YoureJoking.
And thank you to the eWeb Marketing team whose
passion for spreading happiness, success, and fun in
the world is infectious and a joy to be part of.
Thank you to the beautiful humans who are my
treasured friends, Karen, Leisel, Petrea, Alexandra,
and Karloski, for the love, fun, music, film, insights,
philosophies and beauty you bring to my life and to
the lives of those you touch.
Heartfelt thanks to my beautiful-hearted editor,

568
Caroline. Thank you for understanding my inten-
tions in the world and for helping me craft this
manuscript into what it is today. Thank you to Sta-
sia, my super-clever designer, for the way she cap-
tures my sentiments with colour and images, and to
Susan for her flexibility and layout skills. Thank you
too, to Kate for her professionalism and invaluable
touches to the final manuscript.
Thank you to the gifted and heart-centred humans,
Jamila Cranston-Buckley, Steve Katz, and Tracy
Whitton, who help care for my health. I am grate-
ful for your care, your skills and our chats. And to
Tash and Wai for being so great at what they do.
I want to acknowledge Dr Rudolf Hauschka and
Elisabeth Sigmund for their healing intentions for
the world and for creating such magnificent skin
care that nourishes both humans and the planet.
Thank you for the most divine rose fragrance my
senses have ever experienced.
Thank you to all of the farmers who grow our food
and our skin-care ingredients, and who nurture the
soil. I deeply appreciate what you do.
And to my three favourite little girls: Bella, Ruby,
and Cedes. May you grow up always remembering,
never doubting, that you are so delicious, so pre-
cious, and so very beautiful.
ACKNOWLEDGEMENTS
569
570
Meet Dr Libby
My mission is to educate and inspire, enhancing
peoples health and happiness, igniting a ripple
effect that transforms the world. Dr Libby
Dr Libby Weaver, PhD, is one of Australasias

leading nutrition specialists and womens health
experts. Dr Libbys passion for empowering people
to make optimum health and lifestyle choices has led
her to consult privately with individuals. She also
consults in the corporate health arena, as well as
with universities and the media. She has twice been
a number-one bestselling author, and is a sought-
after international keynote speaker. Her passion and
insight inform and uplift audiences everywhere.
Dr Libby completed her PhD examining bio-
chemical and nutritional factors in children with
autism at the University of Newcastle, Australia.
The outcomes of her PhD have affected the way the
condition is treated in Australia and New Zealand.
It was through this work that Dr Libby came to
better understand the role that various foods and
hormones play in influencing our body shape and
size, our appetites, our responses to exercise and
stress, our clarity of thought, and our sleep patterns,
and a host of other behaviours.
MEET DR LIBBY
571
Working at Australias leading health retreat
where Dr Libby frequently shared these insights,
Dr Libbys concepts were often described as life-
changing. She reaches a broad range of people,
from businessmen and businesswomen and stay-
at-home parents, to prominent sportspeople and
Hollywood stars. Dr Libbys powerful messages are
delivered through the pages of her bestselling books,
Accidentally Overweight, Rushing Womans Syn-
drome, and Real Food Chef, as well as through her
informative live events and online training courses.
Dr Libby has become one of the most sought-
after authorities on womens health. Through edu-
cation and insight, Dr Libby encourages women to
bring their bodies back into harmony naturally, and
to understand the impact of emotions and beliefs on
their biochemistry and behaviour. Her focus is on
getting to the heart of nutritional issues and pos-
sible hormonal imbalances arising from modern-day
life. She offers a refreshing and engaging perspective
with real, sustainable solutions. Armed with abun-
dant knowledge, scientific research, and a true desire
to help others see their own light and beauty, Dr
Libby empowers and inspires people to take charge
of their health and happiness.

572
Accidentally Overweight
Accidentally Overweight, Dr Libbys first num-
ber-one bestselling book, identifies nine key factors
within the body that directly impact on a humans
ability to access body fat and burn it. These nine fac-
tors are: Calories, Stress Hormones, Sex Hormones,
The Liver, Gut Bacteria, The Thyroid, Insulin, Alka-
MEET DR LIBBY
573
linity, and Emotions. Dr Libby clearly demonstrates
how there is so much more to weight loss than the
outdated calorie equation that sees weight as a sim-
ple reflection of calories in versus calories out.
So many readers say that Accidentally Over-
weight could easily be called Optimal Well-being,
as the information is relevant to everyone regard-
less of their health goals. Whether consciously or
subconsciously, many people are frustrated by how
they feel about their body, including sometimes its
appearance, and this frustration can take up their
headspace and influence their moods. Many people
eat well and exercise regularly, yet their body fat
does not reflect their efforts. Others have gained and
lost the same 20 kilograms for the past 20 years.
This book explains the biochemistry and emotions
of weight loss to help free people from their battle
with their bodies.
What to eat and how much to eat for optimum
health and ideal body shape and size can seem like
confusing and, at times, overwhelming areas to
explore. Right now you could walk into a bookshop
and pick up a book that tells you to eat plenty of
carbohydrates, as they are essential for energy, and
right beside it on the bookshelf will be a book that
tells you not to eat carbs because they make you fat
and tired.

574
How on Earth are you supposed to make sense
of this well-meaning, but conflicting, information?
How do you work out a way of eating that fuels
you with great energy all day long while burning
fat? What do you do if you feel like you have tried
everything to lose weight only to gain it back? Have
you ever put your mind to losing weight and made
an enormous effort to eat well and exercise regularly
for little or no reward? Or perhaps you are actually
OK with your weight but you just dont feel right?
Accidentally Overweight answers all of these ques-
tions, and more.
To learn more visit www.drlibby.com
MEET DR LIBBY
575
Rushing Womans Syndrome
Hot on the heels of Dr Libbys first number-
one bestselling book, Accidentally Overweight, Dr
Libbys second book, Rushing Womans Syndrome,
became another number-one bestseller. Rushing
Womans Syndrome describes the biochemical and
emotional effects of constantly being in a rush, and

576
the health consequences that urgency elicits.
It doesnt seem to matter if a woman has two
things to do in her day or 200; she is in a pressing
rush to do it all. She is often wound up like a top,
running herself ragged in a daily battle to keep up.
There is always so much to do, and she rarely feels
like she is in control and on top of things. In fact,
her deep desire to control even the smaller details of
life can leave her feeling out of control, even of her
own self.
Rushing Womans Syndrome examines the ner-
vous system, endocrine system (including sex and
stress hormones, the thyroid, and the pituitary
gland), and the digestive system, as well as the emo-
tional aspects of why women rush. Dr Libby can
simplify even the most difficult biochemistry effort-
lessly, making this book equally educating and inspir-
ing. What sets Dr Libbys work apart in a world
where we are constantly bombarded with health
messages, is her ability to search for, and explain,
the underlying cause of an ailment, the why. Rush-
ing Womans Syndrome takes you on an emotional
journey to help you decipher just where your beliefs
are coming from and how those thoughts affect how
your body behaves. So come on a journey of food
and hormones, thoughts and perceptions, energy,
and vitality. It is impossible not to see your life and
MEET DR LIBBY
577
body from a whole new perspective after reading
this book.
Rushing Womans Syndrome was inspired by Dr
Libbys clinical experiences and her empathy for
women and the many roles they now juggle. Dr
Libby believes we have to be educated and inspired
to make changes; her unique conversational style
makes you feel like she is speaking right to you. Dr
Libby combines two decades of personal experience,
14 years of university, and 15 years of clinical expe-
rience to offer you real solutions to both the bio-
chemistry and the emotional patterns of the rush.
After a multitude of requests for coaching and

requests from women who were too busy to read the
book (!), Dr Libby created two 30-day video coach-
ing programmes called The Rushing Womans Syn-
drome Quick Start Course and the Condition the
Calm Advanced Course, which guide you on your
journey from rushing back to calm. These courses
have achieved phenomenal results with women
across the world who are now enjoying life without
the rush.
To learn more visit www.drlibby.com

578
Real Food Chef
After noticing her clients struggling to come up
with ideas for quick and nutritious meals, it seemed
a natural progression for Dr Libby to create a series
of recipes that have her seal of approval. And so the
Real Food Chef was born.
The recipes appeal to a broad range of people,
from busy mothers to teenage boys. Good, honest
food that could be made by anyone; these recipes
MEET DR LIBBY
579
are sure to impress even the fussiest of eaters and
offer nutrient dense alternatives to your favourite
foods. From blueberry cheesecake to satay chicken,
Real Food Chef is bursting with ideas and images
to inspire.
The Real Food Chef system focuses on using food
in its whole form, including all the foods vitamins
and minerals and the natural plant compounds
known to support human health; after all, it is nutri-
ents that keep us alive. The recipes are free from
refined sugars, dairy products, and gluten, with few
exceptions; they are, therefore, suitable for those
with some of the more common food allergies, or
intolerances. Anyone who wants to optimize their
nourishment would benefit from this book.
The Real Food Chef concept is a dynamic com-
bination of Dr Libbys nutritional expertise with
chef Cynthia Louises gift for transforming everyday
meals into nutrient-dense and incredibly delicious
versions of their former selves. As a team, they bring
you the why, and the how, to eat real food and amp
up the nutrition in your world.
The Real Food Chef is a whole cooking system
born from a desire to inspire you to eat low human-
intervention food, real food the way it comes in
Nature. Filled with delicious, nourishing recipes,
quotes to inspire, and food education, the Real Food

580
Chef is designed to enhance your quality of life and
give you more energy to live the life you love.
We eat, on average, 35 times a week and these
eating occasions supply the cells of your body with
the nutrients to give you optimal health, energy, and
vitality. So join this real food journey to discover
how real food can revolutionise how you feel.
To help you create these incredible recipes, Dr
Libby and chef Cynthia have returned to the Real
Food Chef kitchen to show you how to make every
dish in the Real Food Chef Video Tutorials. Chef
Cynthia shows you step-by-step how to create your
Real Food Chef masterpiece and Dr Libby provides
the nutritional support, reminding you how each
ingredient supports your body, mind, and soul.
To learn more, visit www.drlibby.com
MEET DR LIBBY
581
582

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Copyright Dr Libby Weaver, 2013

Published by Little Green Frog Publishing Ltd

Please become a registered reader by visiting:

Rushing Womans Syndrome

Dr Libbys Real Food Chef, with chef Cynthia

For my dear Mum and Dad with huge gratitude for

Table of Contents .........................................................vii

What dulls your shine? ................................................. 3

Chapter 1 Beautiful Foods: ........................................ 15

Chapter 2 Beautiful Nutrients:................................... 65

BEAUTY FROM THE INSIDE OUT

Chapter 3 Beautiful Hydration: .................................115

Chapter 4 Beautiful Hormones: ................................127

Chapter 4 Part 2 Beautiful Sex Hormones ................179

BEAUTY FROM THE INSIDE OUT

Chapter 4 Part 3 Beautiful Thyroid Hormones ........245

Chapter 4 Part 4 Beautiful Pituitary Hormones .......275

Chapter 5 Beautiful Detox .........................................301

Chapter 6 Beautiful Digestion ...................................331

BEAUTY FROM THE INSIDE OUT

Chapter 7 Beautiful Sleep ........................................371

Chapter 8 Beautiful Posture and Movement .............395

Chapter 9 Beautiful Skin, Hair and Nails ...................415

BEAUTY FROM THE INSIDE OUT

Chapter 10 Beautiful Insights: .................................461

Chapter 11 Beautiful Solutions: ...............................485

BEAUTY FROM THE INSIDE OUT

Beautiful References & Resources ............................561

Meet Dr Libby ............................................................571

BEAUTY FROM THE INSIDE OUT

WHAT DULLS YOUR SHINE?

BEAUTY FROM THE INSIDE OUT

Just to name a few

Do you relate to any of these? If so, which ones?

WHAT DULLS YOUR SHINE?

BEAUTY FROM THE INSIDE OUT

BEAUTY FROM THE INSIDE OUT

BEAUTY FROM THE INSIDE OUT

THE MYSTERIOUS PULL OF BEAUTY

Whether its acknowledged or not, most women

BEAUTY FROM THE INSIDE OUT

BEAUTY FROM THE INSIDE OUT

1 The word diet used throughout this

BEAUTY FROM THE INSIDE OUT

HOW THE REAL FOOD APPROACH ENHANCES

A real food approach to eating:

9 supports optimal blood pH via a focus on

9 decreases the synthetic chemical load being

BEAUTY FROM THE INSIDE OUT

9 supports the energy systems of the body

Increasing Nutrient Content Through a High-

BEAUTY FROM THE INSIDE OUT

The pH of your blood is always alkaline. It is cru-

BEAUTY FROM THE INSIDE OUT

BEAUTY FROM THE INSIDE OUT

BEAUTY FROM THE INSIDE OUT