Table of Contents
The Top 10 Facts about Healing Adrenal Fatigue 11
Introduction 12
01 The Adrenal Glands 15
Stress, the Adrenal Glands, and the Modern-Day Crisis 16
The Endocrine System: Your Internal Communication 18
Effects of Stress on the Body 21
Anatomy of the Adrenal Glands 22
Physiology and Biochemistry of the Adrenal Glands 23
How Stress Affects Various Systems in the Body 26
History of the Term "Stress" 28
How Two Little Organs Do So Much 30
02 You Response to Stress Matters 31
Stress: For All It's Worth 32
Your Response to Stress Creates Disease 34
The Road to Adrenal Fatigue 36
Give Your Body What It Needs 37
How to Change Your Relationship with Stress 40
03 How Your Stress Is Affecting Your Health 43
Your Body's Response to Chronic Stress 44
Oxidative Stress and Inflammation 45
Oxygen: The Good and the Bad 46
Free Radicals and Adrenal Fatigue 49
What Is My Body Doing to Counteract Free Radicals? 52
Oxidative Stress, Cortisol, and Neurodegenerative Disease 53
Simply Start with This 54
04 Do I Have Adrenal Fatigue? 57
Defining Adrenal Fatigue (Hypoadrenia) 58
What Causes Hypoadrenia? 60
Adrenal Fatigue as a Spectrum 61
How Adrenal Fatigue Progresses 62
Common Symptoms of Adrenal Fatigue 66
What All Adrenal Glands Need 67
05 Signs and Symptoms of Adrenal Fatigue 69
Fatigue, Chronic Fatigue, and Insomnia 70
Blood Pressure and Cardiovascular Changes 73
Anxiety, Irritability, Depression 74
Weight Changes and Food Cravings 76
Effect of Stress on the Immune System 78
Mental Fog and Brain Fatigue 79
06 Obtaining an Accurate Diagnosis 83
Adrenal Gland Assessment Questionnaire 84
Adrenal Questionnaire Overview 84
Why Conventional Medicine Misses the Diagnosis 95
What Testing to Avoid 97
Adrenal Testing Overview 97
Putting the Pieces Together: You Are Unique 101
07 Healing Adrenal Fatigue: Starting with the Basics 103
Let's Start Here When It Comes to Healing Adrenal Glands 104
Your (Healthy) Diet 106
Cortisol and Blood Sugar Control Through Your Diet 111
08 Food Matters, and So Does Your Digestion 113
The Quality of Your Food Matters 114
Your Meal Plan: What and When to Eat 117
The Meal Plan for MSS2-MSS3 versus MSS0-MSS1 120
Healing the Digestive System 124
09 Lifestyle Changes 127
Sleep and Your Circadian Rhythm 128
Exercise and Movement 129
Meditation and Mindfulness Practice 130
Sense of Purpose 131
Let Go, You're Not in Control 132
Connect with Nature 132
Deep Breathing 134
Reiki 135
Tai Chi 136
Additional Ways to Support Adrenal Gland Healing 136
The Importance of Detoxification (Supporting Elimination} 137
Putting It All Together 140
10 The Many Faces of Healing Adrenal Fatigue 141
Healing Adrenal Fatigue with Quality Natural Therapies 142
Nutritional Supplements to Heal Adrenal Fatigue 145
Vitamins for Adrenal Gland Health 147
Minerals for Adrenal Gland Health 150
11 Healing Adrenal Fatigue and MSS1-MSS3 Treatment Protocols 153
Herbal Medicine for Adrenal Gland Health 154
Hormonal Agents for Adrenal Gland Health 158
Glandular Extract and Cortisone for Adrenal Gland Health 159
Homeopathy for Adrenal Gland Health 160
Other Common Symptoms and Treatment 160
Example Treatment Protocols for MSS1-MSS3 163
The 10-Step Plan to Healing Adrenal Fatigue 165
12 Smoothies 169
13 Juices 175
14 Breakfast 181
15 Lunch 193
16 Dinner 203
17 Sauces, Dips, and Marinades 219
18 Stews and Soups 227
19 Salads 239
20 Vegetables 249
21 Snacks 259
22 Desserts 271
Appendix A References 279
Appendix B Additional Resources 285
Standard U.S./Metric Measurement Conversions 289
Index 291
