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Rise and Reclaim Wellness Practice/21 Days To Know Your Body Round 2
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21 Days To Know Your Body Round 2

You have been feeling off and nobody has been able to tell you why. The fatigue. The brain fog. The weight that will not budge. The just not feeling like yourself anymore. That is not in your head and it is not something you just have to live with.

21 Days to Know Your Body is a 21 day program built around four pillars that directly address what happens to your body when estrogen declines. Protein and fiber. Walking and movement. Nervous system care. Hydration and minerals.

Every day includes a short 2 to 3 minute lesson, a daily habit focus, and a journal page. Weekends off. Live calls included. Small group capped at 12 women so you actually get support.

This is not a diet. It is not a fitness program. It is 21 days of finally understanding your body and learning what it actually needs right now.

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Contents

Welcome and What to Expect

Here is what to expect.

Welcome!
21 Day Journal V.2 (1).pdf
21 Days Workbook V.2 (1).pdf

Module 1 - Protein and Fiber

  • Day 1: Why protein matters now and how much you actually need

  • Day 2: Where to get your protein and what that looks like in real meals

  • Day 3: Why fiber is non negotiable in menopause and what it is actually doing for your body beyond digestion

  • Day 4: How to pair protein and fiber together and why it changes everything

  • Day 5: Paying attention to what your body likes and doesn't like

Day 1 - Why protein matters now and how much you actually need.
Day 2: Where to Get Your Protein and What That Looks Like in Real Life
Day 3: Why fiber is non negotiable in menopause and what it is actually doing for your body beyond digestion
Day 4: How to Pair Protein and Fiber and Why It Changes Everything
Day 5 - Paying Attention to What Your Body Likes and Doesn't Like

Module 2 - Walking to Regulate

Why is walking so important right now?

Day 6: Why walking is the most important thing you can do for your body right now and what estrogen decline has to do with it
Day 7: Walking and Blood Sugar, Why After Meals is the Sweet Spot
Day 8: Walking for your bones, heart, and mental health
Day 9: Short Walks Count, Treadmills Count, What Actually Matters is Consistency
Day 10 - Noticing the difference, paying attention to how you feel when you walk versus when you don't

Module 3 - Nervous System

Day 11: What Estrogen and Progesterone Do for Your Nervous System and What Happens When They Decline
Day 12: Why your body lives in fight or flight now and what cortisol is doing to you
Day 13: Brain fog, mood swings, and anxiety. This is not in your head, this is hormonal.
Day 14: Simple tools to activate your parasympathetic nervous system in real life
Day 15: Rest is healing. Why your nervous system needs recovery as much as your body does

Module 4 - Hydration and Minerals

Day 16: What estrogen did for your hydration and why water alone is not enough anymore
Day 17: What electrolytes and minerals are and why your body needs them now
Day 18: How dehydration shows up in menopause, hot flashes, brain fog, dry skin, vaginal dryness, fatigue
Day 19: How to actually hydrate consistently throughout the day, chugging does not work
Day 20: What drinks help and what drinks work against you

Module 5 - Putting it all together

Day 21: Putting it all together, trusting your body, and knowing what comes next, non-negotiables