In this episode, we explore effective strategies for managing stress and building mental resilience:Lindsay explains the physiological stress response, detailing how the fight-or-flight reaction releases cortisol and adrenaline. These hormones redirect resources to muscles and vital organs but can lead to leaky gut, chronic inflammation, and immune issues when stress becomes chronic.Kelly introduces the CO₂ Tolerance Test as a tool for assessing your ability to handle stress, with step-by-step instructions on how to perform and interpret the test.Kym shares insights on cortisol testing, adaptogens, calming supplements, herbs, adrenal support recipes and highlights breathing techniques to help calm the mind and body.Learn how to manage stress effectively and support both your mental and physical well-being!Additional Resources & LinksProfessional-Grade Nutraceuticals to Support Adrenal Health and Cortisol BalanceYou can search for quality products through Dr. Kymberly Klimek’s professional-grade supplement account FULLSCRIPT at the following link: Dr. Kymberly Klimek - Fullscript and receive discounts on all orders! AdaptogensAshwagandha: 300–600 mg daily to reduce cortisol and support adrenal function.Rhodiola Rosea: 200–400 mg daily to combat stress and fatigue.Holy Basil: 300–600 mg daily for cortisol regulation and mood support. B VitaminsB Complex (with active/methylated forms of B6, B9, and B12): daily to support adrenal health, energy production, and stress response.Vitamin B5 (Pantothenic Acid): 500–1000 mg daily to nourish the adrenal glands. High-Dose Vitamin C500–2000 mg daily to reduce cortisol levels, support adrenal gland function during stress, and strengthen the immune system. Calming SupplementsMagnesium Glycinate: 200–400 mg before bed for relaxation and stress relief.L-Theanine: 100–200 mg as needed for a calming effect and mental clarity.GABA: 100–300 mg before bed to reduce anxiety and promote relaxation.Relora: 250–500 mg daily, typically divided into two doses (morning and evening) as needed to support stress management and cortisol balance, promoting relaxation without causing drowsiness. Calming HerbsValerian Root Extract: 300–600 mg before bed to reduce stress and improve sleep quality.Chamomile or Passionflower: Taken as tea or capsules for calming and promoting restful sleep.Lemon Balm: 300–600 mg daily to reduce stress and support relaxation.CO2 Tolerance TestThis test will allow you to see how well equipped you are to handle stress.PreparationChoose a quiet, comfortable environment with minimal distractions.Sit or lie down in a relaxed position.Use a timer (e.g., a stopwatch, phone app, or watch with a second hand).Step-by-Step InstructionsBreathe normally for 3-4 breaths:Relax and focus on steady, calm breathing through your nose.Avoid over-breathing or hyperventilating before the test.Take a full breath in through your nose:Fill your lungs comfortably, not excessively.Avoid forceful inhalation.Exhale slowly through your mouth:Begin exhaling at a controlled, steady pace.Focus on a smooth, unbroken exhalation.Start the timer as you exhale:Time how long it takes to exhale completely and comfortably.Stop the timer:When you feel the need to inhale again, stop the timer.Avoid pushing past discomfort, as the goal is to measure a natural tolerance, not a forced hold.Recording Your ResultsRecord the duration of your exhale in seconds.Note if you feel rushed or uncomfortable during the test.Interpreting Results<20s: Very low tolerance to stress and mechanics likely at fault 21-35s: Poorly equipped to deal with stress (average) 36-45s: Capable of handling lower-level stress. (higher end of average) 46-59s: Well equipped to handle everyday stress 60s+: Capable of handling everyday stressorsNote: Always consult with a healthcare professional before starting new supplements, especially if you are pregnant, nursing, or taking medications.Adrenal Cocktail & Gummy Support RecipesYou can enjoy these adrenal cocktails or gummies in the afternoon, shortly after lunch for a little energy “pick-me-up.”Recipe 1: Gummy SupportIngredients:2 cups organic orange juice2 oz organic coconut water¼ tsp Redmond's salt¼ cup organic bovine gelatin (I use Perfect Supplements brand)Instructions:Mix all ingredients while cold. Place mixture in a pot and stir on low heat for 5 minutes. Pour into a flat container (9 x 9). Refrigerate for 2 hours or until set. Cut into squares and enjoy!Recipe 2Ingredients:Juice of 6 lemons (~ ½ cup)Juice of 4 limes1 ½ cups coconut water1 tablespoon raw local honey (optional)Pinch of sea salt2 tablespoons organic bovine gelatin (I use Perfect Supplements brand)Optional: Sub orange juice (OJ) for lemon and lime juiceInstructions: Combine all ingredients and stir until well mixed. Follow the same preparation steps as in the Gummy Support Recipe above if making gummies.Recipe 3Ingredients:½ c cold-pressed ...
