Join Dr. Patrick Garrett to learn everything you ever wanted to know about how to feel your best at any age.

1. Slim Sexy Sane
"A woman's guide to naturally balancing hormones,
eliminating anxiety, having more energy & memory"
Dr. Patrick Garrett, DC, B.Sci, DCCN, DABFM, FAAFM, BCIM
Concierge Natural Healthcare
301 North Main Suite 301
316-212-5429
doctorgarrett@yahoo.com
Facebook.com/doctorgarrett

2. Why should I
listen to this
guy?

3. Lifestyle medicine
Celiac Disease
Lifestyle Medicine – Metabolic Syndrome & Nutrition
Lifestyle Medicine – Stress Management
Lifestyle Medicine – Weight Management
Lifestyle Medicine – Prescribing Exercise
Lifestyle Medicine – Osteoporosis
Lifestyle Medicine – The Biology of Normal Sleep & Consequences of Insuffient Sleep
Infertility & Endocrinology & More
Lifestyle medicine
Lifestyle Practices for Weight Management & Health Promotion
Models of Behavior Modification
The Pressure System Model of Lifestyle Counseling in Primary Care
Rationale for Lifestyle & Weight Management Counseling
Weight Bias in Clinical Settings: Improving Health Care Delivery for Obese Patients

4. Certifications & Diplomates
Diplomate of the American Board of Functional Medicine
Board Certified in Integrative Medicine
Diplomate of the American College of Clinical Nutrition
Senior Fellow of the American Academy of Functional Medicine
Memberships & Leadership Appointments
Harvard Medical School Department of Postgraduate Education
American Academy of Integrative Medicine
Physicians Committee on Responsible Medicine
American Board of Functional Medicine, Immediate Past President
American Academy of Functional Medicine, Chairman of the Board of Directors
Bloodid, Medical Director

5. Postgraduate Faculty
Functional Medicine
Clinical Nutrition
2.5 Year Diplomate Program
Key Speaker in New York, Maryland, Illinois,
Texas, Kansas, Colorado, Arizona, Oregan
for Applied Nutrition & Clinical Chemistry
12 years of natural medicine practice
Patients / clients all over the country &
Europe
Specializing in reversing acute & chronic
conditions naturally

12. Let’s start with
a few questions:
• Can you balance hormones without hormones?
• Can you ditch anxiety just by changing your diet?
• More energy with less caffiene, really?
• Can I forget about brain fog?

13. Balancing Hormones w/o Hormones
• What are they?
• The dangers of synthetic replacement?
• The dysfunction of bio-identical replacement?
• The delight of natural replacement.

14. What exactly are hormones, anyways?

15. What exactly are hormones, anyways?

16. What exactly are hormones, anyways?

17. What exactly are hormones, anyways?

18. What exactly are hormones, anyways?

19. What exactly are hormones, anyways?

20. The dangers of synthetic replacement?
Risk?
– Cancer of the uterus
– Heart attacks
– Strokes
– Breast cancer
– Blood clots
– Dementia
– Breast pain/enlargement
– Vaginitis
– Leg cramps
– Vaginal spotting
– Vaginal bleeding
– Painful menstruation

21. The dangers of synthetic replacement?
Women’s health Inititive
– Researchers concluded the study
was too risky to complete the study
– The study was canceled
Risk
– Stroke by 41%
– Heart attack by 29%
• Combo therapy 87%
– Breast cancer by 26%

22. The dysfunction of bio-identical replacement?

23. The dysfunction of bio-identical replacement?

24. The delight of natural replacement

25. Ditch anxiety just by changing your diet

26. CREATING HORMONE EXHAUSTION
PROGESTERONE
(Feel Great)
CORTISOL
(Stress)
Thyroid
(Metabolism)
First Stage Results  Less progesterone, higher cortisol, less thyroid (anxious & fat)
Second Stage Results  Less progesterone, less cortisol, less thyroid (anxious, fat,
tired)

27. Ditch anxiety just by changing your diet

28. Do you have 10 minutes?

29. The Art of De-Stressing
• Imagery (Find your happy place)
– Take mini breaks throughout the day to visualize a
safe, relaxing thought
– Staring at a fish tank
– Petting dog / cat
– Lava lamp
• Progressive muscle relaxation
• Repetitive prayer
• Repetitive physical exercises
• Focused belly breathing
• Low glycemic foods & drinks
• SUNLIGHT, SUNLIGHT, SUNLIGHT

30. INCREASING PHYTOSTEROLS
Progesterone Rich Phytonutrient Foods
Alfalfa Anise Apples Carrots Cherries
Dates Fennel Sage Garlic Rice
Hops Licorice Parsley Peas Sesame
Potatoes Sweet Potato Green Beans
Pumpkin Pumpkin seeds Pomegranates

31. Ditch anxiety just by changing your diet
(Bad food)

32. Ditch anxiety just by changing your diet

33. Ditch anxiety just by changing your diet
ANXIETY CREATING FOODS TO DITCH
• Alcohol – Dehydrates, disrupts hormone & nutritional
balance, and the toxins that trigger anxiety
• Coffee –Rapid heartbeat, panic attacks, anxiety
• Dairy Products – Increases adrenaline, anxiety
• Refined Sugars – Increases adrenaline, anxiety
• Acid Forming Foods – Like dairy, pickles, sour
cream, & wine drop magnesium leading to anxiety

34. Ditch anxiety just by changing your diet
• Fresh Fruit – Good sugars (20%) for brain + nutrients + phytosterols
(Blueberries & peaches are especially advantageous)
• Vegetables –Lots of fiber, nutrients, phytosterols
• Water –Dehydration leads to anxiety
• Tryptophan Rich Foods – Old fashion oats, non-gmo whole soy, wild
caught fatty fish, sesame seeds, etc… all create serotonin & melatonin for
sleep & mood
• Magnesium Rich Foods – Beans & greens
• Omega-3 Fatty Acids –Omega-3's can be found in wild caught fatty fish,
flax seed, chia and fruits / vegetables

35. Ditch anxiety just by changing your diet
Drugs that reduce serotonin
– Acid blockers
– BCP / HRT
– STATINS
– Antibiotics
– Diuretics
– HCTZ
– Asthma Meds
– Steroids

36. More energy with less caffiene?
• Why do you need caffiene?
– Pleasure
– Energy
• More caffiene equal
– More cortisol
– Less thyroid
• Energy drinks = 22,000 ER visits

37. More energy with less caffiene?
• Egg yolks are naturally
rich in B-vitamins
• Cage free
• Free range

38. More energy with less caffiene?
• High-fiber foods = less sugar
spikes which translates into
sustained energy without
anxiety or depression

39. More energy with less caffiene?
• Nuts and dried fruit are the
ideal combination of healthy
fats, fiber and protein.
• Not with M&Ms!

40. More energy with less caffiene?
• Without enough water, we cannot
metabolize the food we eat into fuel
and ultimately cease to function
properly.
• Increases nutrient assimilation

41. More energy with less caffiene?
• Whole grains is a nutrient-
packed source of
carbohydrates for long-
lasting energy levels
• Think brown rice, quinoa,
basmati, and mung bean

42. Can I forget about brain fog?

43. Can I forget about brain fog?
B6
B12 (methyl)
Choline

44. Can I forget about brain fog?

45. Can I forget about brain fog?
Folate Rich foods
• Spinach — 1 cup = (65% DV)
• Collard Greens — 1 cup = (44% DV)
• Turnip Greens — 1 cup = (42% DV)
• Mustard Greens — 1 cup = (26% DV)
• Romaine Lettuce — 1 cup = (19% DV)

46. Can I forget about brain fog?
Folate Rich foods
– Lentils — 1 cup = (90% DV)
– Pinto Beans — 1 cup = (74% DV)
– Garbanzo Beans — 1 cup = (71% DV)
– Black Beans — 1 cup = (64% DV)
– Navy Beans — 1 cup = (64% DV)
– Kidney Beans — 1 cup = (57% DV)
– Lima Beans — 1 cup = (39% DV)
– Split Peas — 1 cup = (32% DV)
– Green Peas — 1 cup = (25% DV)
– Green Beans — 1 cup = (10% DV)

47. Summary
Change your food – change your moodChange your food – change your mood
– Eat to balance your hormones
– Save & rebuild your hormones by preventing
exhaustion
– Eat your way out of anxiety & brain fog
– Choose foods that create energy
– When in doubt, just eat real food, drink water, relax,
and get some exercise.

48. QUESTIONS?
You deserve to beYou deserve to be
healthy, don’t you?healthy, don’t you?