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

The Gut Brain (Your “Mood Thermostat”) What it does - Humans have about 30 trillion human cells - The gut contains about 38 trillion bacteria So it’s roughly a 1:1 ratio with slightly more bacterial cells than human cells. We are more "foreign" bacteria than human cells. Your gut contains 100 million neurons and that huge community of bacteria produce- Serotonin - Your mood stabilizer.Helps you feel calm, steady, emotionally balanced. Dopamine - Your motivation spark.Drives focus, rewards, follow-through. GABA - Your “calm-me-down” brake pedal.Reduces anxiety, quiets the nervous system. Short-Chain Fatty Acids (SCFAs) - Your brain’s anti-inflammatory fuel that supports memory, mood, and protects against brain aging. When the gut is inflamed, You may feel- - More anxious - More depressed - More reactive - Hungrier with more cravings - Bloated, constipated, or unable to lose weight - “Tired but wired” at night How to support it the FitnHealthy way - - Eat whole, unprocessed foods 80-90% of the time - Add fermented foods (sauerkraut, kefir, "real" yogurt, therapeutic "human sourced" probiotics) - Eat 25-30g + of fiber daily - Eliminate seed oils, processed snacks, and alcohol - Hydrate well before caffeine Want more? Put "Curious" down below.

Most women think their mood, energy, cravings, or brain fog are “all in their head.” They’re not. You actually have three brains working behind the scenes. 1. Your Head Brain - your thoughts, memory, mood. 2. Your Gut Brain - your digestion, inflammation, immunity, intuition. 3. Your Heart Brain - your stress response, emotional regulation, and cardiovascular health. When even one of these brains is inflamed, stressed, or out of balance your entire system gets thrown off. That’s why you can “think positively,” do the journaling, do the mindset work, but still feel tired, reactive, overwhelmed, or unlike yourself. This isn’t personal failure. It's physiology. Intrigued? Want to learn more?

Best Deodorants for Women 40+ (and What to Avoid) Hormone-Friendly - Aluminum-Free - Xenoestrogen-Conscious This guide prioritizes- - No aluminum - No endocrine disruptors - No inflammatory fragrances - Options for sensitive skin, HS, menopause, eczema, or dryness INGREDIENTS TO AVOID These are not about fear - they simply don’t match the goals of hormone balance & gentle skin support. 1. Aluminum salts (any form) - Aluminum chlorohydrate - Aluminum zirconium - Aluminum chloride - Potassium alum (if you prefer ZERO aluminum) 2. Benzalkonium chloride - Strong antimicrobial - Shows estrogenic signals in research - Can disrupt skin microbiome 3. Lavender or tea tree in daily products - Laboratory evidence of estrogenic/anti-androgenic activity 4. “Fragrance” or “parfum” Often includes phthalates or synthetic musks with endocrine-disrupting properties. 5. Triclosan Hormone disruptor that also affects thyroid function. BEST DEODORANT OPTIONS FOR WOMEN 40+ These give- - Strong odor control - NO aluminum - Low endocrine-disruption potential - Good for sensitive or menopausal skin 1. Magnesium-Based Deodorants (Top Choice for Sensitive Skin) Why it works- Magnesium changes skin pH to make it unfriendly to odor-causing bacteria. 2. Zinc-Based Deodorants (Very Effective for Strong Odor) Look for zinc oxide or zinc ricinoleate. Ricinoleic Acid is in Castor Oil. Zinc binds odor molecules and reduces bacteria. 3. AHA Deodorant Serums (Great for Odor) Use glycolic or lactic acid. These lower skin pH so that bacteria can’t thrive. 4. Hypoallergenic Dermatologist-Approved Options For eczema, HS, very reactive skin. FitnHealthy Tip - Look for the simplest ingredient lists & lowest reactivity. If You Want to Minimize Sweat (Without Aluminum) - AHA serums - mildly tighten pores - Wear breathable natural fibers - Keep underarm microbiome balanced - Shaving can help reduce bacteria buildup - Other options - NOT FitnHealthy recommended (Botox, Iontophoresis, MiraDry)

What Every Woman Over 40 Needs to Know About Sweat, Smell & Hormones Most women think sweat = smell… but that’s not true. Sweat is odorless.Odor happens when bacteria on the skin break sweat down. This is where the confusion begins - because deodorants and antiperspirants do completely different jobs, and they affect your body very differently… especially for women in their 40s, 50s,60s, 70s and beyond, navigating hormone shifts. Let’s clear it up. 1. Deodorant vs. Antiperspirant (Not the Same Thing!) Deodorant - Stops odor only. - Works by reducing or killing bacteria on the skin. - Does not stop sweat. - Comes in creams, sticks, sprays, or serums. Antiperspirant - Designed to stop sweat itself. - Uses aluminum salts (like aluminum chlorohydrate). - These mix with sweat to form a temporary plug inside the sweat duct, reducing sweat on the skin’s surface. Only aluminum-based products can legally be called “antiperspirants.” 2. What About “Crystal” Deodorants (Potassium Alum)? Are They Aluminum Too? Yes - potassium alum contains aluminum, but in a very different chemical form. - The molecule is larger, more stable, and sits on top of the skin. - It does not form plugs or act like antiperspirants. - Current evidence shows minimal to negligible absorption through intact skin. But - if your philosophy is “I prefer zero aluminum on my skin,” (due to Aluminum use being tied to the Brain, Dementia, Alzheimers) then crystal deodorants still don’t qualify. 3. Why This Matters More for Women 40+ During perimenopause & menopause- - Sweat patterns change - Body odor can increase - Skin becomes more sensitive - Hormone detox pathways become more important - Xenoestrogens can worsen estrogen dominance or belly fat storage. This cancer promoting estrogen dominance can lead to ovarian cysts, uterine fibroids, heavy flooding periods, endometriosis, lumpy breast tissue and much more So choosing what goes on your skin becomes part of your total hormone-health strategy.