Protocol For Better Health

Protocol For Better Health

If it is red it is a clickable link:

Know your #

  • Body Mass Index is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
  • Basal Metabolic Rate is the number of calories that you burn at rest over 24 hours
  • Calories to eat each day:         To maintain weight 

moderate exercise BMR x 1.55 

light exercise BMR x 1.375 

           Adjust this # to increase or decrease weight

This is my eating plan. Adjust Macro to your desired eating plan

Fat 50% x calories= total calorie/9=total grams

Protein 30% x calories=total calorie/4=total gram

Carbohydrates 20% x calories=total calorie/4=total grams

Realistic Approach to Weight Loss

The fastest way to lose weight is fasting and/or cutting out complex carbohydrates.

Why? Because you will lose water weight.

Some of the carbs you consume are stored in the form of glycogen. 

For every one gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained.

1 Pound = 15.34 oz of Water

Net carbs= total carbohydrate intake (in grams) and deducting the total fiber intake (in grams). 

Example: Total carbohydrates 65-75 grams – 35-45 grams of fiber per day = 20-40 grams net carb, these are the carbohydrates that raise your insulin levels which will then, in turn, make it impossible to lose fat. Insulin is the guard to the Fat cell. As long as Insulin is in the bloodstream fat will not be used for energy. The best way is to eat 1lb of non-starchy vegetables a day 

20 to 49 grams of net carbs per day.

3500 calories in 1 pound of fat

  • To lose 10lbs of fat you will need to deplete your diet of 35,000 calories

If you cut about 500 calories a day from the diet, you’d lose about 1 pound of fat a week.

10 weeks = 10lbs of fat

First You Need to get Hormones Back in Balance.

By doing this you will notice an array of problems decreasing. Like problems with sleep, Digestion, mental fatigue, and inflammation.

Intermittent Fasting is the easiest way to do that.

12/12 first 3 days 

14/10 next 4 days

16/8 for 21 days

Example Numbers watch video

Name: Donel Rourke

Age: 51

Weight: 142

Height: 5foot 7

Gender: Female

BMI: 22.24


Calories: 1348 x 1.55=2089 to maintain         

                 2089 – 500=1548 to lose weight

Fat: 1548 x.50= 774calories / 9 =86grams

Protein: 2089 x.30= 464calorie /4 =116grams

Carbs:  1548 x.20=310calorie /4 =77grams

Fasting Glucose: 87

You got this. You can and will make all the changes you need to Live a Life You Love.

How The Movie “Healed” Help Me Heal Myself From a Life of Pain and Fatigue

Dr. Turner studied 1500 cases of radical (cancer) remissions. The people she studied used over 75 interventions but, from her study, all were using these nine below. Notice how only two are physical. The rest is all mental emotional spiritual.

Here is Dr. Turner’s list of the 9 key natural interventions that those who had radical remissions all used:

  • Radically changing your diet
  • Taking control of your health
  • Following your intuition
  • Using herbs and supplements
  • Releasing suppressed emotions
  • Increasing positive emotions
  • Embracing social support
  • Deepening your spiritual connection
  • Having a strong reason for living.

There is an intelligence that keeps our heart beating, regulates our body temperature and immune system, and digests our food. Make contact with the intelligence and give it a plan. Then surrender this plan to the intelligence, as it can heal much better than you. This intelligence is the greatest healer and it operates through the autonomic system and all we have to do is get out of its way. ~ Joe Dispenza

The immune system is the way body corrects when you have been injured and have dis-ease. ~Marianne Williamson

Your mind creates your body and your relationship with your environment in the world. ~ Bruce Lipton

There really is a way to activate your immune system with your mental and emotional work ~ Kelly Turner, Ph.D.

It’s not that disease starts in the mind… everything starts in the mind – Mariam Williams

The body has innate ability to heal ~ Kelly Brogan MD (author of A Mind of Your Own)

It’s OK to believe the diagnosis but you do not have to believe the prognosis. – Deepak Copra MD

Tonic thoughts create tonic chemicals. Toxic thoughts create toxic chemicals

What’s your wakeup call? ~ Gila Golub

The Power that made the body health the body – Joe Dispenza DC, Author

Your mind creates your body and your relationship with your environment in the world. ~ Bruce Lipton

Illness and disease comes from fear ~ Bruce Lipton

To put an end to chronic illness, use a holistic approach that influences your experience of mind-body emotions. ~ Deepak Chopra

We have a sick care system, not a healthcare system. Conventional medicine is treating the symptoms and not dealing with the root cause or the whole person. Many prescription drugs have side effects, create more toxicity, and more chronic illness. Find the root cause of the dis-ease. Start with your thinking and then move to your diet and then add exercise and supplements.

Keep educating yourself. My prayer is one day you will be pain-free too.

How to Have Metabolic Flexibility

What is Metabolic Flexibility?

Metabolic flexibility refers to how efficiently your body can switch between using carbs or fats for fuel. Simply put, are you a fat burner or a sugar burner? Being metabolically flexible has been shown to improve overall health and wellness by boosting insulin sensitivity, reducing the risk of disease, and training your body to adapt to the different metabolic demands you put on it every meal.

What is Metabolic Inflexibility?

Metabolic inflexibility is the limited ability to switch from one fuel source to the other.

If you are metabolically inflexible generally you feel pretty poor: fatigue, weight gain, brain fog, poor sleep, low mood or depression, poor cognitive function, and shortness of breath. Over 90 million people are pre-diabetic.

Do you find it hard to finish the tasks at hand? Do you take frequent coffee breaks for caffeine-induced energy? Do you get frustrated easily? Do you have trouble sleeping?  Are you always hungry? Do you have a lot of cravings? If so then you may have an inflexible metabolism.

So How do You Get Metabolic Flexibility?

Fasted Cardio, Intermittent Fasting, and eating to keep insulin levels low.

All food you eat regardless can spark the release of insulin.

Insulin is a factor in deciding which fuel source your body uses. When insulin levels are low, your body likes to burns fat. When insulin levels are high, your body likes to burn carbs and store fat.

I follow the M.A.D.E. diet. The MADE diet is a lifestyle plan that incorporates moderate protein, adequate fat, decreased carbs.

Fasted Cardio means cardiovascular exercise with little to no glycogen stored. Meaning do cardio when you have not had calories for at least 10-12 hours.

Intermittent Fasting is simply don’t eat first thing in the morning and stopping eating 3 hours before you go to bed. So the longer the fasting period, the more your body has to tap into its fat reserves. Start with 12/12 Eat 12 hours fast 12 hours. Do that for one week then go to 14/10 for one week and then 16/8.




Dancing to Help Prevent Dementia

Today I was looking through my memories on Facebook and there was a memory on how dancing can help prevent Dementia. Instead of just sharing the post I went and researched the study.  This 21-year study of senior citizens, 75 and older, was led by the Albert Einstein College of Medicine in New York City. It was funded by the National Institute on Aging and published in the New England Journal of Medicine.  What they found was that stimulating one’s mind by dancing can ward off Alzheimer’s.

So that lead me to find what dance was best to help keep my mind sharp.

Salsa, Cha-Cha, Night-Club Two-Step, Quickstep, and Bachata are a few dances that will use your full intelligence, in both the Lead and Follow roles.  The more decision-making you can bring into your dancing, the better.

What this did was made me find tutorials for Bachata because I have watched a couple on Instagram dance the Bachata and I always comment how sexy they look and that I want me and my husband to dance that way.

So find a style of dance you can do with a partner and dance at least once a week. The more you dance the sharper the mind.

Tea Tree & Peppermint All Natural Deodorant

1/4 cup Coconut oil

1/4 cup Shea Butter

1/4 cup Beeswax

1 TBSP Vegetable Glycerin

1 TBSP Aloe Vera Gel

1/2 Cup Arrowroot Powder

10 Drops Tea Tree EO(Pure from Melaleuca)

10 Drops of Peppermint EO(Pure from Melaleuca

Melt the first 5 ingredients in a double boiler then remove from heat and add the rest of the ingredients. Pour into glass jars so it can cool.

Products linked below are the ones I have personally used and can only testify to how well they work.


Low Carb Veggies To Help Reduce Inflammation

I fight CFIDS, Lupus, Mast Cell Activation Syndrom, and Histamine Intolerance so I have to watch what I eat. I put this list together so I can refer back to it to help me make best-eating decisions.

Bell peppers contain antioxidants called carotenoids. It provides 93% of the (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C and 6 grams of fiber.

Broccoli provides more than 100% of the RDI for vitamins C and K.  They are rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB.

Asparagus Good source of vitamins A, C, and K, 4grams of fiber.

Mushrooms may lead to significant improvements in antioxidant and anti-inflammatory markers. They are rich in selenium, copper, and all of the B vitamin

Zucchini 35% of vitamin C, of the RDI per serving 3 grams fiber.

Spinach* One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K. For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber

Avocados* Avocados are also rich in oleic acid, a type of monounsaturated fat they’re also a good source of vitamin C, folate, potassium, and magnesium. They also contain carotenoids and tocopherols.

Cauliflower 3 grams of fiber, high in vitamin K and 77% of the RDI for vitamin C.

Green beans They’re high in chlorophyll and carotenoids, 4 of which are fiber.

Lettuce Romaine and other dark-green varieties are rich in vitamins A, C, and K and high in folate. Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease.

Garlic is known for its beneficial effects on immune function.

Kale is a trendy vegetable that’s also extremely nutrient-dense.

It’s loaded with antioxidants, including quercetin and kaempferol 1 gram fiber Vitamin 206% of the RDI for A and 134% of the RDI for vitamin C.

Cucumbers contain a compound called cucurbitacin E. 

Brussels Sprouts 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.

Celery a good source of vitamin K, providing 37% RDI and luteolin, an antioxidant, 2 grams fiber.

Tomatoes are a good source of vitamins A, C, K and high in potassium and high lycopene.


They’re fairly high in vitamin C, providing 29% of the RDI per serving.


Onions are high in the antioxidant quercetin.


It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K along with 3 grams fiber


10 grams come from fiber a portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria.

* be careful of histamine problems

Couples Challenge During This Quarantine Time

  1. Water at least 100 oz with 1/4 teaspoon Himalayan salt.
  2. Sleep – Regular sleep hours, try to go to bed at the same time and get up the same time. Even on the weekend!
  3. Sugar – Women only 20 grams (4 3/4 teaspoon) Men 30 grams(7 1/4/ teaspoon)
  4. No snacking. Three meals top, best only two meals. No calories in between meals. This includes drinks.
  5. Intermittent fasting (16/8) At this point, the hormone HGH (human growth hormone) really starts to ramp up! This is known as your “fountain of youth,” HGH is a good hormone to have! Here are some of the possible positive benefits of increasing HGH naturally!●Increase strength●Increase energy levels●Maintain lean body mass●Reduce the percentage of body fat●Natural hair color protection●Sleep better quality and deeper●Younger and healthier skin●Reduce wrinkles●Decrease depression●Increase stamina●Increase immune system function●Increase power of memory●Increased cardiac output●Having normal blood pressure. At the 24hour of a 24 hour fast is when your body starts to repair itself. This is called autophagy it’s best known as the body’s way of turning the clock back and creating younger cells.
  6. Exercise Everyday. At least three times a week get your heart rate up. (Sex is a bonus workout) The other days focus on strength and flexibility. With weights or without this is up to you. I love doing bodyweight exercise so I have no excuses to not work out. Yoga, Pilates, Tia Chi, and Qu Gong are not only great for the body but are amazing for the mind.
  7. Meditate every day. Guided meditation works best for me because my mind usually needs to be told what to do. I listen to Fractal Healing every night before going to sleep.

So how are you going to spend your Coroniacation?

Healthy and in love with your partner or frustrated and sluggish?

Here is a free e-book to Jumpstart Intimacy.

What you think, what you eat and how much exercise you get is all up to you.

If you are not living your happiest, healthiest Sexiest life make the changes listed above. If you need education and support on any of these areas sign up for my next accountability group.

Mindful Eating- Don’t Eat Like A Zombie

Everyone Is Living My Life, Sort of

Today everyone is being told to keep a social distance because of Covid-19 caused by a coronavirus. Most of society is living the way I have been for the past 19 years.
Stay at home mom, homeschooling my children and working whatever job you can from home.

I have kept my house filled with food. We have two pantries, two refrigerators, and a deep freeze. I order toilet, paper towels, cat and dog food online and have shopped for all my cleaning products and all my personal care products online for 14 years.

Why have I been an online shopper?

Because it is easy and cost about the same as if I drove to the store. and the products I use are toxic-free. That helps my body stay healthy.

So here is the deal with this Covid-19 It is a pandemic worldwide, not because of death but because they don’t know how to treat it or how it will act. The problems come in when it attacks the lungs and people die from lack of oxygen.

Does this scare me? Well, I am concerned but just like with any other contagious disease. You see being scare/worried is not going to keep me healthy.

Education and self-care is the only thing I can do.

Eat healthy foods, drink plenty of good water, exercise every day, drink my Shakeology to give me 70 different “good for me” ingredients and add any other supplement to build my immune system, like vitamin C, D, zinc and use essential oils as needed.

Good hygiene, like washing your hand for the whole ABC’s. Staying out of crowds, disinfecting any surface you touch and keeping hands off the face.

If I feel rundown I rest.

I listen to my body and give it what it needs to be healthy not what it needs to make me happy. Now is not the time to eat for pleasure. Practicing intermittent fasting, mindful eating and awareness of how you feel when you eat something should be key right now.

What do I Mean about Mindful Eating?

Well most of us just shovel the food in our mouth. The only bite we truly taste and enjoy is the first.

So with mindful eating, you focus on what you are eating.

How does it taste?

Does the taste change the longer you chew your food?

How do different combinations of what you are eating taste?

Do you notice yourself getting flushed or does your temperature rise after eating a certain food?

Are you itching?

Do you experience heartburn or indigestion?

Which food do you notice this with?

Do you fight acne?

These are just some of the questions you ask yourself when you eat or drink.

Another way to be mindful is to pay attention to how much you eat. Portion control, eating slowly and not like a zombie is a great place to start your mindful eating.

Why not like a zombie?

Well, zombies are mindless.

What is mindless eating?

Remember that bag of potato chips you ate the other night while watching the tv?

What about the bowl of M&M’s you have sitting on the counter oh wait the bowl is empty how did that happen?

Taking a bite or two of food while you are cooking? (My tip to help with that one is to chew a fresh piece of gum. Why fresh because you will have the taste/flavor all in your mouth and eating something right then would not be pleasant. )

How about when you go to one of the stores that have samples all-around, did you plan those calories? Was it even good for you or do you just eat because someone offers it to you?

How many times do you eat while driving? You definitely are Zombie eating, if not you would end up in a wreak.

Movie theaters are the worse. A big thing of popcorn covered in butter with a giant drink. That is enough to feed at least 6 people but maybe two people eat it. By the way, your body does not like popcorn and sodas. So If you were practicing mindful eating you wouldn’t eat it in the first place, let alone a giant bag of it with the monster drink that cost a fortune. Come on save yourself some money.

We are trained to believe we have to have snacks to watch a movie.

You need a bedtime snack so you can sleep better.

Eat every 2 hours to keep your metabolism high.

Lies!!! So many lies we have been told and so many lies we tell ourselves and teach to our children.

Time to take your life in control and start Mindful Eating.

It just might give you your health back.

A Simple Blow Dryer Could Help You Get Over Viruses Faster

CAUTION: This procedure presented in this video is NOT a cure for coronavirus! It has not yet been endorsed by any health authority. It should be ONLY be considered as one more layer of prevention IN ADDITION TO ALL OTHER PRECAUTIONS recommended by the CDC, WHO, or other health authorities – including hand washing, social distancing, coughing and sneezing into a sleeve, avoiding contact with others who display symptoms, getting tested for COVID-19 if fever and other respiratory symptoms develop, and seeking immediate medical advice if tested positive for COVID-19, or if symptoms persist or worsen. NOTE: Once the virus has migrated to the lungs, which may occur in up to 20% of patients within one to two weeks, the virus is too far from the external heat source to be substantially impacted by inhaling hot air. Benefits are likely to be highest when used for prevention and early treatment.

Cold-Arrest Procedure

by Dan Lee Dimke PhD

1) To start the 5-Minute Hot Air Treatment turn the hairdryer to the lowest setting, then cup fingers over part of the air intake to slow the airflow and increase its output temperature.

2) With the other hand, use a wet cloth or a spray bottle filled with water to frequently moisten the facial surface around the nose and mouth. The flow of hot air causes the water to evaporate, keeping the face and nose cool while allowing the heat to penetrate deeply into the nose and sinuses. You will need to take slow, deep breaths through the nose, with mouth closed, for 5 minutes. When you exhale, turn the blow dryer aside in between breaths to minimize any discomfort. You want the warm air directed toward the face and nose only while inhaling. The goal is to raise the inside of the nose and sinuses to the coronavirus kill temperature of at least 56° C (133° F) during the entire treatment period. Only increase this heat of the hairdryer if you feel it is only warm not hot. BE CAREFUL!! TO HOT MAY CAUSE BURNS

3) Pause between heat applications for about one hour. Allow time for the natural movement of the mucus layer within the sinuses to reposition any potentially shielded virus to a more exposed location where it can be heated and destroyed.

4) After the cooling period, begin another 5-minute hot air treatment. If no symptoms have appeared, two heating cycles per day should be sufficient for prevention. However, if symptoms have already developed, three to five of these alternating heating/cooling cycles per day are recommended, until symptoms disappear.

After viewing this video, if you elect to try this procedure yourself, remember to follow all procedures exactly as presented, using only the suggested heat sources. (Steam is NOT one of them). DO NOT use excessive levels of heat that cause ANY level of discomfort. DO NOT use older (pre-1990) external heat devices that are not equipped with a 2-button, Ground-Fault Interrupt Circuit on the wall plug – designed to prevent electric shock. Spray with distilled or previously-boiled water at room temperature whenever possible. Follow ALL manufacturer-recommended precautions for sauna use and begin with only 3 to 5-minute sessions. Increase gradually. Avoid sauna use entirely, if you are consuming alcohol, or have a fever or high blood pressure. And, consult your doctor, before using a sauna, if you are being treated for any medical condition or currently taking prescription medications. Safety first!

This simple, self-administered therapy, known as the Cold-Arrest Procedure was first proposed in the book, “Conquer the Common Cold and Flu”, published by Future World Press in 1984. 

Taken from Amazon:

Dan Lee Dimke is the author of more than 100 books and audiocassette programs on education, business, accelerated learning, and personal mastery. In 1984, he published one of the first effective treatments for the Common Cold, following medical literature research the previous year in which he personally read every medical journal article printed in the last 25 years on colds in humans, at the University of Texas Southwestern Medical Center Research Library in Dallas. His drug-free ColdArrest(TM) Procedure is now in use in over 40 countries. Dimke’s life illustrates some of the possibilities of unleashed human potential. He became one of the world’s youngest lecturing astronomers, at a 6-telescope observatory, at the age of 10, one of the world’s youngest hypnotists at the age of 11, and the church organist at the age of 12. At 14, he started his publishing career. He was able to work his way through a private college by teaching his own system of accelerated learning techniques to fellow students. He was invited to begin teaching in colleges in Washington State as a paid faculty member on four different campuses at the age of 17. At 20 he developed one of the first rapid reading systems for Oriental Languages during his work in the Far East. Dimke speaks and reads five human languages, four computer languages and slices through information at up to 25,000 words per minute. Dr. Dimke holds a Bachelor of Science degree from the University of the State of New York, a Master’s Degree in Business Administration, and a Ph.D. in Education from Southwest University with specializations in learning enhancement and psycho-linguistics.

Read more on this subject here?

Do Your Part To Stay Healthy

So wash your hands.

I mean really wash your hand.

Hum “Happy Birthday” two times or “ABC’s” once. This should be around 30 seconds.

Sneeze and cough into your elbow if you can’t get to tissue in time.


Keep your hands away from your mouth, nose, and eyes to help minimize entry points.

Try and minimize your exposure by staying out of crowds.

And Self Quarantine if you get sick.

Eat healthy foods: Good quality fats, protein, and 1lb of non-starchy carbohydrates.

No Sugar, soda candy, but complex carbohydrates are ok.

Get plenty of sleep.

Exercise daily.

Stay Away from gyms for now. Use online streaming services, find workouts on Youtube, run around and play with your kids or do as I do, dance. I just turn on music that takes me back to the “club” and I dance around like I did back in the day. It doesn’t matter just get your heart rate up for about 15 minutes.

Drink plenty of good clean water, about 100oz with 1/4teaspoon of Himalayan salt.

I hope this information helps you during this time of uncertainty.

Donel Rourke



Free Workouts to Do During This Covid 19 Quarantine

So you are stuck at home and not suppose to go to the gym.

Now is not the time to Stop Working out!!!

You need to release stress and keep your immune system strong.

Here are 9 Beachbody On Demand workouts that will push you to stay motivated

9 Sample Workouts

As always I am here to help you have a Healthy, Happy, Sexy Life

Donel Rourke

Diurnal Cortisol Curve

Did you know that Stress and Adrenal function can affect sleep, particularly the circadian pattern of cortisol secretion by the adrenal glands? Circulating cortisol normally rises and falls throughout the 24-hour daily cycle, and is typically highest at around 8 AM and lowest between midnight and 4 AM. Both high and low nighttime cortisol levels can interrupt sound sleep. When the adrenals fatigue, adrenal hormone levels may become low, leading to another possible source of nighttime sleep disruption – low blood sugar.

Diurnal Cortisol Curves also called a

four-point cortisol curve

or circadian cortisol pattern

The normal rise in cortisol production is usually within 30 minutes of waking up. Cortisol levels then drop throughout the day, reaching their lowest point at around bedtime.

If you have prolonged stress demands this will cause higher than normal cortisol production throughout the day. Some symptoms are feeling “tired but wired,” food cravings, insomnia, and anxiety.

Chronic fatigue usually will show elevated morning cortisol with levels dropping off rapidly throughout the day. The symptoms of this show up as mid-day energy drops, drowsiness, along with poor exercise recovery.


The burnout, “adrenal fatigue” is really a reflection of low overall cortisol during the day. Your symptoms will be all-day-long fatigue, irritability, food cravings, insomnia, and exhaustion.




NAC or Guaifenesin For Chronic Mucus Hypersecretion

Clearing My Throat because the Mucus Blocks My Airway

My husband jokes and says it is my mating call because I have to clear my throat all the time.

I found out that I genetically have Chronic Mucus Hypersecretion when reviewing my 23 and Me Results. Being on an anti-inflammatory diet has helped but I still need help thinning it out so I can breathe.

I tried NAC to help thin it but I wasn’t helping as much as guaifenesin, Mucinex

Learn why it works great for me in this medical article.

Keep Learning

Your body is unique, you need to learn the best treatments for you.

Donel Rourke

What are the Macronutrients on High Fat Moderate Protein Low Carbohydrate Diet

Helping you learn so you can apply for the rest of your life.

fat 9 calories per gram

Protein 4 calories per gram

Carbohydrates 4 calories per gram

First, you need to find your just how many calories you need to aim for.

It is easy, just go here and get your BMR(Basel Metabolic Rate) .

Now you have your # it is time to do some math.

Fat you want between 50%-60%

Protein you want between 25%-30%

Carbohydrates you want between 20%- 25%

So here are my numbers.

1344. x 0.50=672 calories from fat 672/9= 72 grams of Good Fat

1344 x 0.20 = 269 calories from good carbs 269/4 = 67 grams of Carb

1344 x 0.30 = 403 calories from protein 403/4= 101 grams of Protein

I use the app Fat Secret put in my percentages and it tells me the exact # of each when I input my food and drink. This helps me to stay on track.

I hope this helps take the guesswork out of it.

Download Totally Hott Body Starts in the kitchen

Donel Rourke

Love Your Life.

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