My Fitbit tracks my sleep and finally this week, I have been getting more sleep with fewer times waking up at night. Instead of waking up 36 times, I am down to 12. My goal is 6. I have been very consistent in my bed times and routine even on the weekends. I have been trying to manage my high cortisol with supplements. And probably my treatments with Dr. Berry are helping as well.

Eat something fermented each day. Your gut isn’t just digesting food—it’s managing communication throughout your entire body. Inside you are trillions of bacteria shaping: • how well you break down food • how strong your immune system responds • how stable your mood feels • how much inflammation your body carries And here’s what most people miss—this microbiome system is not fixed it is responsive. Every day, you are either feeding balance… or feeding imbalance. Fermented foods are one of the simplest ways to support this. Foods like: • fermented sauerkraut • kimchi • kefir • yogurt (with live cultures) • fermented pickles They introduce beneficial bacteria that help diversify your microbiome—which is one of the key markers of gut health. And it doesn’t have to be complicated. Just 1–2 forkfuls a day is enough to start signaling change. Consistency is the key to maintaining the microbiome. Your gut is an ecosystem. Like any ecosystem, it reflects what you regularly give it. Start small. Stay steady.Your body will respond.

Micro-rest prevents burnout. You don’t need an hour to reset your body.Your nervous system responds to small moments of safety. Try this (30 seconds): • close your eyes• inhale slowly through your nose• exhale longer than your inhale• let your shoulders drop Just 3–4 breaths. That longer exhale tells your body: you’re safe. Do this a few times a day: • before meals• between tasks• after stress These small pauses lower stress hormones and protect your energy. Healing doesn’t always come from doing more.Sometimes it comes from pausing more often.

I heard someone the other day say, "If I hear eat protein one more time..." she was a bit frustrated. Well, here it is again - Eat Protein!!! After about age 30, your body naturally begins to lose muscle mass.This process—called sarcopenia—happens slowly, quietly, and often without symptoms at first. But here’s what’s really happening underneath: - Muscle becomes harder to maintain - Recovery takes longer - Metabolism begins to slow - Blood sugar becomes more unstable - Energy becomes less consistent This is not just about strength…This is about how your body functions every day. Protein provides amino acids, which are the building blocks your body uses to: - Maintain and repair muscle - Support immune function - Stabilize blood sugar - Produce neurotransmitters (hello mood + focus) - Support hormone balance When protein is low, the body has to compensate. That’s when we start to see: - Fatigue - Cravings (especially sugar + carbs) - Brain fog - Slower healing - Loss of strength and resilience As we age, the body becomes less efficient at using protein.This means you actually need more protein—not less—to get the same benefit. Let that sink in. Many people eat less protein as they age…right when their body needs it the most. The nervous system connection (this is the part most people miss) Your body does not build or repair well in a stressed state. Even if you’re eating enough protein, if your nervous system is constantly in “go mode,” your body may not fully use what you’re giving it. This is why in Health Freedom we always pair: - Protein + regulation - Fuel + safety - Nutrition + nervous system support Because healing doesn’t happen in urgency. It happens in safety. This week, just begin to notice: - Where am I getting protein in my day? - Do I feel full and steady after meals? - Do I crash or crave sugar later? Then gently experiment: - Add a protein source to breakfast - Balance meals instead of restricting - Support your body, not fight it

Hi Dr. Berry, I'm in the "Gut Health and Beyond" Classroom and when I open Dis-seases of the Gut, are there supposed to be videos with the first 4 topics? I'm just seeing titles - no video. Thanks.