The Miracle Morning Hal Elrod – Transform Your Day in 6 Minutes

by Feeling Great | Energy/Fatigue, Mental Wellbeing

The Miracle Morning by Hal Elrod – Transform Your Day in Just 6 Minutes

Start Your Morning Right & Transform Your Day

Transform Your Day Now! Tired of waking up groggy, hitting snooze, and feeling scattered all day? Want to live with purpose, energy, and clarity instead of just going through the motions?

Hal Elrod’s Miracle Morning routine is a game-changer! His powerful SAVERS method can transform your mornings—and your life—in as little as six minutes a day.

“Love the life you have while you create the life of your dreams. Don’t think you have to choose one over the other.” – Hal Elrod

The SAVERS Method to Transform Your Day – 6 Steps to a Powerful Morning

1. S for Silence

Instead of rushing into the day stressed and overwhelmed, start with a moment of intentional silence. Sit quietly, breathe deeply, and allow your mind to settle. You can:

Practice gratitude
Listen to a guided meditation
Simply sit with your feet on the floor and focus on your breath

2. A for Affirmations

Speak positive affirmations with confidence. These remind you of your goals, potential, and strengths. Try:

“Life is happening for me, not to me.”
“I am grateful, courageous, and unstoppable.”
“How can I improve on the greatness that already exists?”

3. V for Visualization

Close your eyes and imagine your goals as if they’ve already happened. Picture the success, the joy, the results—feel them deeply. Your brain doesn’t know the difference between reality and imagination, so this step trains your mind for success.

4. E for Exercise

Moving your body increases blood flow, energy, and mental clarity. Even five minutes makes a difference! Options include:

Stretching for flexibility
Jogging, skipping, or yoga
Strength training (arms, abs, legs)

5. R for Reading

Feed your mind with inspiring, uplifting content. Read or listen to something that expands your knowledge, mindset, or skills. Even one page or five minutes can create new insights. Great choices include:

Wayne Dyer, Deepak Chopra, Brene Brown, Tony Robbins
Audiobooks, blogs, podcasts, or motivational videos

6. S for Scribing (Journaling)

Take a moment to write down three key things:

3 things you’re grateful for
1 thing you’re proud of
Top 1-3 goals for the day

Journaling creates clarity, motivation, and focus so you can take action with purpose.

Make It a Habit & Watch Your Life Transform

Start small—just one minute per step—or take a full hour of power like I do. My personal routine includes:

30 minutes of exercise
10-20 minutes of meditation
A few minutes for affirmations, visualization, reading, and journaling

Transform Your Day! Imagine waking up energized, motivated, and focused every day. How would that impact your life? Start today. Make it a must. Watch your days improve and your dreams unfold!

If you want to read more about adding fun to your day? Read This! If this inspired you, share it with others!

Book Here, to book a session with me and start feeling great!

Naturopathic Doctor Melbourne – 5 Tips To Keeping Your Healthy Winter Motivation Alive

by Feeling Great | Energy/Fatigue

Naturopathic Doctor Melbourne – 5 Ways to Stay Motivated in Winter

Stay Active and Energized This Winter

Winter is all about warm comfort foods, cozy blankets, and crackling fires. No wonder it’s tempting to stay indoors when the temperature drops! But just because it’s cold outside doesn’t mean your motivation has to freeze too! Here’s Ways to Stay Motivated in Winter.

If you feel like you “should” exercise, your mind will naturally resist. Instead of forcing yourself, why not make movement fun? A small shift in mindset can make a huge difference. This season, focus on joyful activities and creative ways to stay active. Here are five simple ways to keep your energy levels up and your winter motivation alive.

5 Ways to Stay Motivated in Winter

1. Try Online Yoga or Pilates

No need to leave the house—just grab your phone, tablet, or smart TV and follow along with a YouTube Yoga or Pilates session. There are millions of free videos, so you’ll always find something that suits your level.

Gentle stretching warms up your body and improves flexibility.
Inverted poses boost circulation and energy.
Practicing at home means you can move at your own pace.

Plus, you can roll out your mat anytime—morning, lunch break, or before bed!

2. Dance, Dance, and Dance Some More!

Dancing isn’t just for parties—it’s a great way to move your body and boost your mood. Turn up the volume and let loose!

Dance in your living room while making breakfast.
Put on headphones and move while walking in the park.
Have a kitchen dance party while cooking dinner.

It’s fun, energizing, and totally counts as exercise!

3. Bounce Your Way to Better Health

Rebounding (using a mini trampoline) is a fantastic low-impact workout. Whether it’s light bouncing or on-the-spot jogging, it has powerful benefits:

Stimulates the lymphatic system – Helps remove toxins.
Easy on the joints – A great alternative to running.
Quick & effective – Just 5 minutes in the morning and 5 in the evening makes a difference.

No trampoline? No problem! Jumping on the kids’ trampoline works just as well.

4. Get Outside – Wind, Rain, or Shine

Winter walks, bike rides, or even a jog in the rain can be invigorating. The fresh air and movement wake up your body and mind.

Embrace the wild and free feeling of being in nature.
Remember, “It’s only water, not acid—just do it!”
Warm up after with a hot tea, shower, or cozy blanket.

Prefer to stay dry? Swimming in an indoor pool is a great way to keep moving, and you can treat yourself to a relaxing sauna afterward.

5. Nourish Your Body with Healthy Comfort Foods

Staying healthy in winter isn’t just about exercise—it’s also about fueling your body with the right foods.

Swap sugary breakfasts for quinoa porridge or green smoothies.
Enjoy protein-packed eggs—scrambled, boiled, poached, or in a Mexican frittata.
Warm up with nourishing soups and stews that keep you satisfied.

By eating well now, you’ll feel amazing all season—and avoid the summer panic when it’s time to shed the layers!

Listen to Your Body and Have Fun!

The key to staying active in winter is finding joy in movement. When you choose activities that make you feel good, motivation comes naturally. Which tip will you try this week? Have your own ideas? Share them in the comments!

Here’s another information about Healthy Winter Tips – 2 Essentials or you can read the Polar Bear Cold-Water Plunges and if you find this helpful, share your thoughts with us! Need extra help? CLICK HERE to book a consultation with me.

How to Stop Food Cravings Naturally

by Feeling Great | Hormones, Mental Wellbeing

How to Stop Food Cravings Naturally

12 Weird & Effective Ways to Curb Food Cravings

Food cravings can feel uncontrollable, making it harder to lose weight and keep it off. Often, these cravings aren’t due to real hunger but rather emotional triggers, habits, or nutrient imbalances.

Highly processed, sugary foods are the most common culprits, but the good news is that cravings can be managed naturally.

Ready to take control? Try these 12 powerful and science-backed strategies to reduce food cravings and support a healthy, balanced lifestyle.

12 Tips to Stop Food Cravings

1. Use Blue Plates for Meals

This may sound strange, but blue is a natural appetite suppressant! Studies show that eating from blue plates or using blue napkins reduces food intake.

On the flip side, red, yellow, and orange tend to increase appetite, which is why fast-food chains often use these colors.

Try this: Swap your dinnerware for blue and see if it helps you eat more mindfully!

2. Smell Vanilla to Trick Your Brain

The sweet aroma of vanilla can reduce sugar cravings by fooling your brain into thinking it has already satisfied its sweet tooth.

Try this: Keep a vanilla-scented candle, essential oil, or vanilla bean nearby when cravings strike.

3. Wait It Out – Cravings Don’t Last Forever

Cravings typically last only 15-20 minutes. If you distract yourself, you’ll likely forget about the craving altogether.

How to tell real hunger from cravings:

If an apple sounds appealing, you’re likely hungry.
If only cookies, chips, or sweets sound good, it’s just a craving.

Try this: When cravings hit, go for a walk, read a book, or call a friend.

4. Add More Spices to Your Food

Replacing sugar and salt with cinnamon, cloves, and ginger not only adds flavor but also curbs cravings.

Why it works:

Cinnamon helps stabilize blood sugar.
Cloves reduce sugar cravings.
Spicy foods boost metabolism and reduce appetite.

Try this: Sprinkle cinnamon on oatmeal, coffee, or smoothies!

5. Get Enough Sleep to Control Hunger Hormones

Lack of sleep increases ghrelin, the hormone that makes you feel hungrier. It also lowers leptin, which tells your brain you’re full.
Aim for at least 7 hours of quality sleep to help regulate appetite.

Try this: Establish a consistent bedtime routine and avoid screens before bed.

6. Exercise to Reduce Hunger

Regular movement balances hunger hormones and naturally reduces appetite.
A study found that 30 minutes of exercise helps people eat fewer calories throughout the day.

Try this: Take a short walk before meals or add strength training to your routine.

7. Take Vitamin B3 for Sugar Control

Vitamin B3 supports blood sugar regulation, which can help reduce sugar cravings and even curb alcohol cravings.

Try this: Include B3-rich foods like turkey, chicken, salmon, and peanuts in your diet.

8. Avoid Artificial Sweeteners – They Make Cravings Worse

Artificial sweeteners trick the brain, making it crave more sugar rather than less.

Instead, choose:

Natural sweeteners like honey or dates.
Whole foods that offer natural sweetness without artificial chemicals.

Try this: Swap diet soda for sparkling water with lemon.

9. Eat Dark Chocolate to Satisfy Sweet Tooth

Dark chocolate (at least 70% cacao) helps suppress cravings better than milk chocolate.

Why it works:

The bitter taste reduces appetite.
Stearic acid in dark chocolate slows digestion, keeping you full longer.

Try this: Enjoy two small squares of dark chocolate when cravings hit.

10. Try Tofu – It Contains a Natural Appetite Suppressant

Tofu contains genistein, a compound that helps reduce hunger.

🛠 Try this: Add tofu to stir-fries, smoothies, or salads for a plant-based protein boost.

11. Take a 15-Minute Walk to Reduce Cravings

Research from the UK found that a short 15-minute walk can cut cravings by 12%.

Try this: Next time a craving strikes, step outside, stretch, or do light movement.

12. Visualize Yourself Eating the Craved Food

Sounds odd, but a study found that people who imagined eating their favorite foods ate 61% less when they actually had them.

Try this: Close your eyes and picture yourself eating the food you’re craving. Your brain will feel more satisfied without overindulging.

Ready to Take Control of Your Food Cravings?

Food Cravings don’t have to control you! Try one or two of these natural strategies and see what works best for you.

Need personalized support? Book a consultation today—I’d love to help you achieve your health and wellness goals! 💚✨

I have a tips on how to stop feeling hungry all the time! Read This. Which of these tips will you try first? Let me know in the comments!

Brain Fog Treatment

by Feeling Great | Cognitive Health

Brain Fog Treatment – 8 Causes & 7 Ways to Clear It

Feeling Forgetful & Foggy? You’re Not Alone

Have you ever walked into a room and completely forgotten why you’re there? Or found yourself searching for your keys for the third time today? If so, you might be experiencing brain fog.

Many people struggle with mental fatigue, forgetfulness, and difficulty concentrating, making even simple tasks feel overwhelming. It’s like trying to think through a smokescreen—frustrating and exhausting.

Brain fog isn’t a medical condition itself but rather a symptom of an underlying issue. It can last for hours, days, or even weeks, depending on the cause.

Is It Time to Clear Your Mind? Let’s Find Out.

What Causes Brain Fog?

Brain fog can be triggered by lifestyle habits, nutritional deficiencies, or underlying health conditions. Here are the eight most common causes:

1. Lack of Quality Sleep

Poor sleep reduces brain function, making it harder to focus, remember, and process information.

2. Dehydration

Even mild dehydration reduces cognitive performance, leading to slower thinking and memory problems.

3. Chronic Stress

Prolonged stress raises cortisol levels, which can disrupt brain function and contribute to foggy thinking.

4. Food Sensitivities

Undiagnosed food intolerances can cause inflammation, bloating, fatigue, and—yes—brain fog.

5. Gut Infections

Your gut and brain are connected. An unhealthy gut microbiome can lead to mental fog and low energy.

6. Hormonal Imbalances

Menopause, thyroid dysfunction, and insulin resistance can all contribute to poor memory and brain fatigue.

7. Low Essential Nutrients

Deficiencies in iron, B12, and other key nutrients limit oxygen supply to the brain, leading to cognitive issues.

8. Poor Detoxification

A sluggish liver struggles to remove toxins, which can contribute to fatigue and brain fog.

How to Get Rid of Brain Fog Naturally

If brain fog is slowing you down, don’t worry—there are simple and effective ways to clear it. Start with these seven brain-boosting hacks:

1. Improve Your Sleep Quality

Aiming for 7-9 hours of deep, uninterrupted sleep is essential for brain function.

Try this:

Go to bed at the same time each night.
Avoid screens an hour before bedtime.
Keep your bedroom cool and dark for optimal rest.

2. Stay Hydrated

Drinking at least 2 liters of water daily prevents dehydration-related brain fog.

Signs of dehydration:

Dark urine
Low energy
Headaches

Try this: If plain water isn’t doing the trick, add a pinch of sea salt to improve absorption.

3. Eat Brain-Friendly Carbs

Refined carbs (cakes, white bread, sweets) cause blood sugar spikes and crashes, making brain fog worse.

Swap these for:

Vegetables (broccoli, leafy greens, sweet potatoes)
Fruits (blueberries, apples, bananas)
Legumes & seeds (quinoa, lentils, chia)

4. Add Protein & Healthy Fats

Proteins and healthy fats stabilize blood sugar levels, providing sustained energy for the brain.

Great sources:

Protein: Eggs, chicken, fish, tofu
Fats: Avocado, nuts, olive oil, fatty fish

Try this: Start your day with a protein-rich breakfast instead of sugary cereals.

5. Move Your Body Daily

Physical activity increases oxygen flow to the brain, improving mental clarity.

Try this:

Take a 20-minute walk
Do a 10-minute high-intensity workout
Join a yoga or gym class

Consistency is key!

6. Manage Stress & Prioritize Self-Care

Chronic stress depletes DHEA, a hormone crucial for brain health.

Try this:

Take a hot bath
Go for a barefoot walk in nature
Practice deep breathing or meditation

Even 10 minutes of relaxation daily can make a difference.

7. Check Your Iron & B12 Levels

Low iron and B12 reduce oxygen supply to the brain, causing fatigue and poor focus.

Check your levels if you experience:

Ongoing fatigue
Pale skin
Dizziness

Try this: Book a blood test to assess your nutrient levels.

When to Seek Professional Help

If brain fog persists despite lifestyle changes, it may be due to underlying health issues. Here’s when to dig deeper:

1. You Might Need a Detox

Toxins from processed foods, alcohol, and pollution can overload your liver. A guided detox every 6-12 months can reset your system.

Book a detox consultation today.

2. Food Sensitivities Could Be the Culprit

Brain fog often pairs with bloating, sinus issues, or digestive discomfort. Food intolerance testing can help identify problem foods.

Schedule a test here.

3. Gut Infections Disrupt Brain Function

A history of stomach bugs, recurrent thrush, or digestive issues may indicate an infection affecting cognitive clarity.

Get tested to restore gut health.

4. Hormonal Imbalances Are Impacting Memory

Low estrogen, progesterone, or testosterone can impair memory and concentration.

Book hormone testing if you have mood swings, PMS, or irregular periods.

5. Your Thyroid Might Be Sluggish

Symptoms like constant tiredness, sugar cravings, and feeling cold can signal an underactive thyroid.

Check your thyroid levels here.

6. Thyroid Medications May Need Adjustments

If you’re on thyroid meds but still feel foggy, your treatment may need fine-tuning.

Get personalized thyroid support here.

Ready to Clear Brain Fog for Good?

Brain fog doesn’t have to be your normal! Start with these simple strategies, and you can also read this Insomnia Struggles share your thoughts with us! and if you need more support, book a consultation today.

📢 Which of these tips are you going to try first? Let me know in the comments!

How to Stop Eating Junk Food and Lose Weight

by Feeling Great | Body, Mind

How to Stop Eating Junk Food and Lose Weight – 10 WAYS TO CURB CRAVINGS FOR BAD FOODS

Junk food is a term used to describe foods with little nutritional value. Foods that have a high sugar or salt content can also be described as junk food, as they may be harmful to health. Examples of junk foods include salty snacks, candy, many sugar laden desserts and fried fast food. These foods are low in vitamins, minerals and proteins. For this reason, the calories provided by them are often termed “empty calories”. – Livestrong

On Thursday I posted a colourful little diagram on Facebook on How to Control your Food cravings & thought……..

ohhhh a couple of people may be interested in this.

Well…..that is 5,778 people to be exact.

So I am guessing this is what you would like to hear more about.

Well here it is….

How to Stop Eating Junk Food and Lose Weight – 10 Ways to curb bad food cravings?

1. Get rid of the junk food out of your house

Cakes, doughnuts, soft drink, fried foods, lollies, white bread, pasta, chips, artificial sweeteners, white flour baked products.

2. Eat more fibre from fruit, vegetables, nuts, seeds and wholegrains (quinoa, buckwheat, brown rice, millet)

Fibre keeps you fuller for longer & kills all your sugar cravings.

Munch on a carrot, nibble on an apple.

It also helps you lose weight faster by filling up your stomach quicker so making you eat less.

3. Make sure 30% of your diet is protein

This includes eggs, nuts, chicken, fish, seeds, tofu, legumes (chickpea, borlotti beans, lentils, etc), kangaroo, lamb, beef, tempeh.

Like fibre, protein keeps you satisfied for longer because ……

Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (cholecystokinin, GLP-1).

4. Drink more water

When you get dehydrated you will get very hungry in an attempt to get more water to re-hydrate itself.

Drinking 1 large glass of water 15 minutes before meals will reduce or appetite or make you eat less. Give it a try!

5. You can drink a glass of vegetable juice before meals

Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 565 less kilojoules at each meal.

6. Get fibre, protein and water at every meal to …

Regulate your blood sugar because when your blood sugar is out of whack you’ll crave for more food.

So you will eat more and gain more weight.

For example, if you eat some almonds & veggies for fibre, and some tuna or chicken for protein and if you wash it down with water before or a little during the meal. You won’t have any food cravings for at least 3-5 hours.

The water helps the undigested fibre in your stomach expand to make you feel fuller for longer.

7. Don’t get stressed out – relax more.

When you get stressed out you usually overeat because your body releases cortisol that makes you hungry.

8. Use this phrase to stop cravings – “I DON’T EAT THAT!”

9. Eat after a workout

If working out increases your appetite then you can quickly and easily get rid of those cravings by eating within 1-2 hours of finishing your workout.

Look at tip #6 above for an idea of what to eat after your workout to keep you satisfied for longer.