Packed with 6g of protein and just 6g of sugar per serve, they offer a sweet yet wholesome way to satisfy your gingerbread cookie cravings.

Whether you’re sharing them with loved ones or enjoying them as a treat for yourself, these cookies bring all the Christmas spice with a bit of a healthy twist!

Serves: 12

Time: 15 minutes

Ingredients

• 1 1/4 cups Almond Flour
• 1/2 cup Vanilla Protein Powder (this recipe was tested using a Whey Protein Isolate)
• 3 tbsps Coconut Sugar
• 1 tsp Baking Powder
• 1 tsp Cinnamon
• 1/4 tsp Nutmeg
• 2 tbsps Fancy Molasses
• 1 tbsp Maple Syrup
• 1 Egg
• 1/4 cup Tapioca Flour (or any type of flour, for dusting)

Directions

1. Preheat oven to (190ºC) and line a baking sheet with parchment paper.
2. Combine almond flour, protein powder, coconut sugar, baking powder, cinnamon and nutmeg in a bowl. In a separate bowl, whisk together the molasses, syrup and egg.
3. Add wet ingredients to the dry ingredients and mix until a dough forms.
4. Generously dust a flat surface, a rolling pin and cookie cutter with tapioca flour. Roll out the dough and cut out shapes.
5. Bake for 8 to 10 min. Let cool completely before serving. Enjoy!

Made with almonds and cashews and spiced with Christmas-inspired flavours, these bites offer 2 grams of fibre each, supporting your digestion while fuelling you through the holiday rush.

They’re the perfect pick me up during this busy season, we hope you enjoy this easy recipe!

Serves: 12

Time: 15 minutes

Ingredients

• 3/4 cup Pitted Dates
• 1/2 cup Almonds (raw)
• 1/4 cup Cashews (raw)
• 1/2 tsp Cinnamon (ground)
• 1/4 tsp Ground Ginger
• 1/2 tsp Vanilla Extract
• 1/4 tsp Sea Salt

Directions

1. Add the dates, almonds, cashews, cinnamon, ginger, vanilla and sea salt to a food processor and blend until well mixed and sticky.
2. Transfer to a medium-size mixing bowl. Form into even balls with your hands and store in the fridge or freezer until ready to enjoy.
3. Store in an air tight container up to one week. Store in the freezer for longer.

It can help give you the insight you’re looking for to help you discover the underlying cause to your ongoing digestive symptoms without spending more money on supplements that your gut may not even need.

From detecting the levels of good and bad bacteria, the presence of leaky gut syndrome, how inflamed your gut is (and why you’re reacting to so many foods!), to understanding how well your microbiome can breakdown fibre, fat and protein it leaves no stone unturned.

Through microbiome testing, you can learn how healthy your digestive system really is, and take some specific and tailored steps towards a healthier digestive system and to ease those unwanted digestive symptoms like abdominal pain, bloating, constipation or diarrhoea (for faster results!).

1. Markers Associated with Bloating, IBS and Constipation

If you’ve been experiencing constant bloating or irregular bowel motions such as alternating constipation and diarrhoea, understanding key negative markers that can impact your digestive health will help to direct your gut treatment.

For example excess production of hydrogen sulfide, a type of gas produced by specific microbes such as Bilophila wadsworthia, is associated with significant bloating, gas (which can smell like cabbage or eggs) and abdominal pain.

If you’ve been experiencing constipation, we will want to look out for a metabolite called methane which is a gas associated with constipation and slow gut motility.

Hexa lipopolysaccharide is another parameter that can be tested via microbiome testing which is a potent toxin produced by gram negative bacteria such as escherichia species (e.coli). If elevated, lipopolysaccharide can cause mucosal inflammation, leaky gut syndrome, and has been linked to type 2 diabetes, low mood, anxiety as well as cognitive impairment such as Alzheimer’s disease.

2. Inflammation Marker causing Abdominal Pain and Cramping

Calprotectin is a crucial marker in microbiome testing that reflects inflammation within the gastrointestinal tract.

Elevated calprotectin levels are often associated with abdominal pain, food sensitivities, and digestive discomfort, as the presence of inflammation can make the gut more reactive to certain foods.

When calprotectin levels are significantly high, it can indicate chronic inflammation and may serve as an early warning sign of inflammatory bowel diseases (IBD), such as Crohn’s disease or Ulcerative colitis.

By identifying elevated calprotectin early, microbiome testing allows us to explore targeted interventions to support gut health and potentially prevent the progression of inflammation-related conditions.

As gut health practitioners we ideally want your calprotectin sitting well and truly below 50. If it comes back between 50 – 100 this can indicate mild – moderate inflammation driven by one or more of the following:

• Food sensitivity such as gluten, casein, eggs, soy or nuts
• A highly processed, inflammatory diet
• Excess alcohol or coffee intake
• Chronic stress increasing inflammation within the digestive system
• A pro-inflammatory bacteria causing damage to your gut wall e.g. e.coli
• Low levels of anti-inflammatory beneficial bacterial species

If your calprotectin marker comes back over 100, this is considered a red flag and you will be referred to your doctor for a colonoscopy to investigate the diagnosis of inflammatory bowel disease such as Crohn’s or Ulcerative Colitis.

Whilst you wait for further investigations your practitioner will continue to work with you through your diet, lifestyle and natural medicines to bring down inflammation in the interim.

3. Do You have Leaky Gut Syndrome?

Leaky gut syndrome is where the lining of the gut mucosal lining starts to break down, allowing undigested food particles, bacteria and toxins to cross the wall of the gut lining into the blood stream.

Leaky gut syndrome has been associated with a number of health conditions such as:

• Irritable Bowel Syndrome
• Allergies, Asthma and Eczema
• Non-Celiac Gluten Sensitivity and Celiac Disease
• Autism Spectrum Disorder
• Autoimmune diseases: IBD, Psoriasis, SLE, Type 1 Diabetes, Rheumatoid Arthritis, Multiple Sclerosis

A marker of leaky gut syndrome is called zonulin and is tested via the microbiome testing that we recommend called Co-Biome.

4. How Anti-inflammatory are your Gut Microbes?

Did you know that your bacteria living in your large intestine produce protective compounds when they break down fibre?

When you eat adequate amounts of fibre, your microbes will ferment this fibre producing a compound called short chain fatty acids which provide great benefits to your digestive health and wellness.

One of the most well researched short chain fatty acids is a compound called butyrate. Butyrate has been shown to provide the following health benefits:

• Reduce inflammation in the gut mucosal lining.
• Maintain the health of your gut barrier, and reducing the risk of leaky gut syndrome.
• Increase your immune defences against infection.
• Maintaining healthy glucose/blood sugar levels, reducing your incidence of diabetes.

If you aren’t eating adequate amounts of fibre and prebiotic rich foods, you won’t be feeding your beneficial bacteria which means you won’t reap the benefits of short chain fatty acids like butyrate.

For long term digestive health, it’s really important to ensure you are eating a wide variety of fibre rich foods and prebiotic foods to enhance your butyrate production.

This all starts with ensuring you have a highly diverse microbiome. For a healthy gut we would like to see your gut microbiome have over 176 species of bacteria. This diversity and richness can only be picked up by one test available in Australia called Co-Biome and is why we recommend this test solely in our clinic to give us the complete picture on healthy your gut microbiome really is.

5. Is Poor Digestion Causing Your Bloating and Gas?

Have you ever felt like you can’t digest red meat, eggs or fatty foods very well? How about raw, fibrous salads? Certain foods might make you feel nauseous or uneasy just thinking about it.

The reason for this aversion could be down to the microbes that you have inhabiting your digestive system. Certain species of bacteria are responsible for breaking down protein, fat and fibre.

Microbiome testing can also provide markers on pancreatic elastase assessing your ability to breakdown carbohydrates, fibrous foods and fat.

If your pancreatic elastase levels are too low it can lead to symptoms such as bloating, excess gas production, or diarrhoea.

Having insights into the type of microbes that live in your digestive system as well as the quality of your digestion, can really help to better understand your digestive health and guide your practitioner to a tailored treatment plan to resolve your unwanted digestive symptoms.

How to Get Started

If you have been struggling with digestive issues for years and you’re wondering what on earth is happening inside your gut, then we highly recommend microbiome testing to most of our patients with long term digestive issues.

This allows us to truly understand the cause without guessing, giving you the opportunity to treat your digestive issues faster and for the long term.

To get started please book an Initial Consultation, or into our Gut Restoration Program.

We can’t wait to support your gut health journey!

Please note that microbiome testing is an additional expense which is paid directly to the chosen laboratory. Payment plans are available through the lab.

If this sounds like you, you’re not alone.

When it comes to digestive issues, the food you eat isn’t always to blame. Disregarding other aspects of your gut health from stress management, to the balance of your gut microbiome and the health of your gut lining could all be impacting the way you are tolerating foods.

In this article we give you three proactive tips that you can start implementing today that will help you tolerate your foods a whole lot more.

1. Stop Grazing in between Meals

When you’re feeling bloated or have abdominal discomfort, it can be very easy to lean towards eating smaller meals. The downside of starting your day like this is that a small meal may not satisfy your hunger for long. Soon, about two hours later, hunger kicks in again, and this often turns into a pattern of eating every 2-3 hours, which can actually lead to more gas and bloating.

This frequent grazing disrupts the activity of the migrating motor complex (MMC)—a wave-like motion in the digestive tract that clears undigested food, bacteria, and waste. The MMC only activates when we haven’t eaten for about 3-4 hours, so snacking too often prevents this natural cleaning process from taking place. Without time to clear out food and bacteria, the gut can become a breeding ground for gas-producing bacteria, leading to even more bloating and discomfort.

Allowing sufficient breaks between meals enables the MMC to function properly, sweeping out any buildup and reducing the risk of bloating and gas.

Studies have shown that people who allow these longer intervals often notice a decrease in bloating, making it worthwhile to aim for balanced meals that keep you satisfied until the next, while giving your digestive system the chance to do its job naturally.

2. Switch to Cooked Vegetables

Switching to cooked vegetables instead of raw can be a game-changer for those experiencing gut issues and bloating.

Raw vegetables, while nutritious, are often harder to digest due to their high fibre content and tougher cell walls. For someone with gut inflammation or irritation in the gastrointestinal tract, raw vegetables can be particularly challenging; the rough fibre can exacerbate inflammation, leading to further discomfort, bloating, and even pain.

Cooking vegetables helps soften their fibres, making them easier to break down and less likely to irritate the gut lining.

Additionally, cooking partially ‘pre-digests’ vegetables, meaning that the stomach and intestines have less work to do to break them down. For those with impaired digestion, this can reduce the strain on the digestive system, leading to less gas production, smoother digestion, and overall relief from bloating.

3. Take Vegetarian Digestive Enzymes

Taking vegetarian digestive enzymes can be an effective way to reduce bloating, especially if you experience difficulty digesting certain foods.

These enzymes help break down carbohydrates, proteins, and fats more efficiently, ensuring your body can better absorb nutrients and reducing the likelihood of undigested food lingering in the gut. When food isn’t broken down properly, it can ferment and produce gas, leading to bloating and discomfort.

Vegetarian digestive enzymes, often derived from plants, are gentle on the stomach and are especially helpful for those with reduced natural enzyme production. Though we highly recommend getting to the root cause of why your pancreatic elastase is low e.g. chronic stress, small intestinal bacterial overgrowth or pancreatic insufficiency.

This can also be confirmed on a gut microbiome test, the parameter we look for is pancreatic elastase (example below).

If you struggle in particular with certain foods such as beans, cruciferous vegetables, or grains vegetarian digestive enzymes can be helpful.

Taking a digestive enzyme supplement with main meals can give your digestion a boost, leading to smoother digestion and less bloating. This enzyme supports to the breakdown of protein, including gluten and casein found in dairy, fats, lactose, starch and dietary fibre.

One of our most loved vegetarian digestive enzymes is Digest Premium by EnzyMedica due to it’s potent level of enzymes compared to others on the market. This can be purchased here by setting up an account via Vital.y.

Ready to Tackle Bloating at the Root?

Incorporating these tips—spacing out meals to allow the migrating motor complex to do its job, opting for cooked vegetables and using vegetarian digestive enzymes—can all make a difference in reducing bloating and supporting a happier gut.

Small adjustments to your daily routine can have a big impact, but sometimes bloating and digestive discomfort signal deeper imbalances that need targeted care.

If you’re ready to get to the root cause of your gut issues, consider booking an Initial Consultation with one of our highly qualified practitioners or joining our Gut Restoration Program. We’re here to help you restore your gut health for long-lasting relief.

Our quick kale and mushroom egg omelette delivers 31 grams of protein, supporting steady energy and keeping you full longer. Best of all, it’s ready in just 10 minutes, making it an ideal option for busy mornings while promoting better hormonal balance.

Serves: 1

Time: 10 minutes

Ingredients

• 3/4 cup Water (divided)
• 1 cup Kale Leaves (tough stems removed, chopped)
• 4 White Button Mushrooms (sliced)
• 1 tsp Nutritional Yeast
• 1/8 tsp Sea Salt
• 1 cup Egg Whites

Directions

1. In a large non-stick pan, heat 1/3 of the water over medium heat. Cook the kale, mushrooms, nutritional yeast and salt until soft, about two minutes. Set aside.
2. Cooking one omelette at a time, add a splash of the remaining water to the same pan and bring to a simmer over medium to medium-high heat. Add the egg whites and cook until fluffy and slightly firm, about five minutes. Rotate the pan as needed to help spread and evenly cook the egg whites. Using a heat-safe spatula, gently scrape down the sides and transfer to a plate. Repeat with any remaining egg whites, one omelette at a time.
3. Arrange the kale and mushrooms down the middle of each omelette. Fold the sides of the omelette towards the center and enjoy!
4. Optional: Serve with a slice of rye, spelt or gluten free bread. We love Bodhi’s Rye and Spelt bread or Strange Grains gluten free buckwheat or quinoa sourdough bread.

At Embodii we find that females are particularly prone to IBS, with symptoms significantly impacting daily life, from work commitments to social activities. But what are the key symptoms of irritable bowel syndrome in females, how can you identify them and why are they so common in females?

Why Is IBS More Common in Females?

Before diving into the symptoms, let’s uncover why IBS is more prevalent in females.

Hormonal fluctuations, especially those linked to the menstrual cycle, can play a significant role in how IBS manifests.

Many women notice that their symptoms worsen during certain phases of their cycle particularly the luteal phase (second half of the menstrual cycle after ovulation). At this time symptoms such as bloating, cramping and change in bowel habits such as diarrhoea or constipation tend to get exacerbated.

This is because the influx of prostaglandins (inflammatory messengers) are increased premenstrually which can drive up inflammation in the uterus and digestive system, exacerbating bloating, gas and looser bowel motions.

Additionally, conditions like endometriosis, which affect the reproductive system, can further aggravate IBS symptoms, making them more intense or harder to manage. This is because endometriosis is primarily an inflammatory condition (worsened by the influx of inflammatory messengers in the luteal phase). This increases premenstrual cramping, tenderness, bloating and in some can even lead to vomiting.

To learn more about Endometriosis read our blog post here.

Common Symptoms of Irritable Bowel Syndrome in Females

1. Abdominal Cramping: One of the most prevalent symptoms of irritable bowel syndrome in females is abdominal pain. This pain often feels like cramping or a persistent ache, usually located in the lower abdomen. It can vary in intensity, from mild discomfort to severe pain, and is often relieved after passing stool.
2. Bloating and Distension: Many women report experiencing excessive bloating, a sensation of fullness, or even visible swelling in the abdomen. Bloating can be particularly uncomfortable and is often worse around the time of menstruation, making it a common symptom of IBS in females.
3. Constipation, Diarrhoea (or both!): IBS can cause irregular bowel movements. Some women experience constipation, while others struggle with diarrhoea. It’s not unusual for females to alternate between both, which can make managing IBS symptoms even more challenging.
4. Urgent Bowel Motions: Females with irritable bowel syndrome often report a sudden, urgent need to use the bathroom. This urgency can be particularly distressing, especially when it disrupts daily activities or causes anxiety about leaving the house.
5. Fatigue and Low Energy: It’s not just the gut that’s affected by IBS; the condition can also take a toll on energy levels. Women with IBS frequently feel fatigued, even after a full night’s sleep. This fatigue can be linked to poor digestion and the breakdown of food for optimal nutrient absorption.
6. Increased Symptoms around Menstruation: As mentioned, hormonal changes can worsen IBS symptoms. Many females notice an increase in symptoms, such as cramping, bloating, and changes in bowel habits, during their menstrual cycle.

How to Manage IBS Symptoms in Females

Our practitioners at Embodii tackle IBS from several angles for long term digestive relief.

As there is such a intimate connection between the digestive system and reproductive hormones, your practitioner may refer you for microbiome testing and hormone testing to receive a clearer picture on where the imbalance lies.

This allows your practitioner to provide a clearer treatment strategy by treating the underlying cause to your irritable bowel syndrome.

Your tailored treatment plan may include any of the following:

• Dietary changes: Certain foods such as caffeine, alcohol, spicy food, dairy, gluten or high FODMAP foods may be triggering your IBS symptoms. Your practitioner will work with you to determine your personal triggers and recommend food swaps, or example meal plans to make the transition as easy as possible.

• Microbiome restoration: In those with IBS there is often an imbalance of good and bad bacteria exacerbating bloating, excess gas, digestive inflammation and irregular bowel habits. Your practitioner will aim to restore balance with in your gut microbiome by recommending microbiome friendly dietary guidelines, prebiotic or probiotic rich foods alongside tailored herbal or nutritional medicines to eradicate or limit the bad bacteria.

• Stress management: When it comes to IBS in females, there is a very strong link between the nervous system and your digestive health. Elevated levels of stress hormones can drive up inflammation and even increase your reactions to food. To help you improve your stress management, your practitioner may recommend lifestyle changes, herbal medicines, or nutritional support to reduce the negative impact of stress on your digestive health.

When to Seek Help

If you recognise these symptoms of irritable bowel syndrome in females in yourself, it’s important to seek professional guidance (you don’t need to continue to live with IBS symptoms no matter what you’ve been told!).

Treating the underlying cause to your IBS can help you gain clarity on why you feel the way you do, and provide you with long term gut relief.

Our practitioners at Embodii offers an integrative approach to gut health, blending nutrition, naturopathy, and mindset coaching to help women regain control over their digestive health for good.

If you’d like to get started, book in with one of our highly qualified practitioners today – Book an Initial Consultation.

In today’s blog post, we’re going to explore how cortisol influences appetite, fat storage, and how you can accurately measure cortisol to pin point if it’s a hormone that you need to pay attention to for long term weight management.

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands in response to stress. It helps regulate metabolism, blood sugar levels, blood pressure, and memory recall to name a few.

When cortisol levels remain high for extended periods, it can negatively impact not just your weight but your overall health from inflammation regulation to autoimmune development or progression.

High Cortisol Increases Appetite and Cravings

When cortisol levels rise, they stimulate appetite, especially cravings for high-calorie, sugary, or fatty foods. This response is a survival mechanism, preparing your body to face the perceived threat by ensuring you have enough energy to either fight or run away.

Unfortunately, in modern life, where stress is often psychological rather than physical, this increased appetite leads to unnecessary calorie consumption, and paired with a sedentary lifestyle it contributes to weight gain.

Leptin Resistance: The Hormonal Disruption

Leptin, known as the ‘satiety hormone,’ plays a crucial role in regulating appetite and energy balance. Your fat cells sends signals to the brain when you’ve had enough food.

However, chronic stress and elevated cortisol levels can lead to leptin resistance, where the brain becomes less responsive to leptin’s signals. As a result, you feel hungrier and are more likely to overeat, even when your body doesn’t need the extra calories.

Continued Fat Storage: The Cortisol-Leptin Combo

The combination of cortisol-driven appetite and leptin resistance creates a perfect storm for fat storage, particularly in the abdominal area. This happens because your body tends to store excess energy as fat when it’s constantly in ‘survival mode.’ Over time, this leads to an increase in belly fat and metabolic imbalances, making it even harder to manage weight.

How to Test Your Cortisol Levels

If you and your practitioner suspect cortisol is impacting your weight, we will recommend testing your cortisol levels to confirm this as a contributing factor.

The Cortisol Awakening Response (CAR) is one of the most reliable ways to measure your cortisol levels, as it captures the natural peak that occurs within 30-45 minutes after waking. This response provides a snapshot of how well your body handles stress upon waking and can be a key indicator of overall adrenal health.

It also captures another three cortisol points throughout the day showing not only the CAR but also any abnormal spikes or drops that might occur throughout the day. For example, elevated cortisol in the evening can contribute to difficulty sleeping and weight gain, while low levels in the morning might indicate HPA dysfunction and burnout.

By identifying these fluctuations, a tailored approach can be developed to restore balance, helping manage weight, reduce abdominal fat, and improve overall health.

Ready to Support Weight Loss and Metabolism

Ready to take control of your health and understand the role cortisol plays in your weight journey?

Book an Initial Consultation, or consider joining our Integrative Weight Loss Program to jump start your journey toward balanced cortisol levels and a healthier metabolism.

This dish packs a punch with tender chicken and a zesty lime dressing, all balanced with the crunch of cabbage and colourful veggies. Not only is it a delicious meal, but it also offers some powerful hormone-detoxifying benefits, thanks to the cabbage.

Cabbage is rich in compounds that help support liver function and detox pathways, aiding the body in processing and eliminating excess hormones (particularly oestrogen).

Plus, with 30 grams of protein, it helps you feel fuller for longer and promotes a lighter, more energised feeling after eating. Perfect for those looking for a nutritious, satisfying lunch that also supports your hormone health.

Serves: 2

Time: 25 minutes

Ingredients

• 227 grams Chicken breast
• 2 tbsps Extra virgin olive oil
• 2 tbsps Lime juice
• 2 tbsps Coconut aminos
• 1/2 tsp Raw honey
• 1/4 tsp Chilli flakes
• 2 cups Coleslaw mix
• 2 stalks Spring onion (sliced)
• 1/4 cup Coriander (chopped)
• 1/4 cup Almonds (roasted, chopped)

Directions

1. Add the chicken to a pot. Cover the chicken with about 2 cm of water. Bring to a boil then reduce the heat to a simmer, partially covered for 10 to 12 minutes or until the chicken is cooked through. Place the cooked chicken into a bowl and shred it with two forks. Set aside to cool.
2. Meanwhile, whisk together the olive oil, lime juice, coconut aminos, honey, and red pepper flakes in a large bowl, until well combined.
3. Add the coleslaw mix, spring onion, coriander, and almonds. Toss gently to ensure all the ingredients are well coated. Stir in the chicken.
4. Divide the salad evenly between bowls or plates and enjoy!

Say hello to your new weekend favorite – this hearty lentil shakshuka!

Packed with 20 grams of plant-based protein per serve, it fuels your body with steady energy and helps keep blood sugar balanced all day long.

With an impressive 14 grams of gut-loving fibre (half your daily needs!), it’ll not only keep you feeling full all morning but also nourish your microbiome for better digestion and regularity. Delicious, satisfying, and perfect for a nourishing start to the weekend!

Serves: 2

Time: 40 minutes

Ingredients

1 tbsp Extra virgin olive oil

1/2 Brown onion (small, diced)

2 Garlic cloves (minced)

1.5 cups Pasta sauce

1/4 cup Dried lentils (rinsed)

1/4 tsp Cumin

2 Eggs

1 tbsp Parsley (chopped)

1 Avocado (medium, sliced)

Directions

1. Heat a medium-sized pan over medium heat. Once hot, add the oil and chopped onion. Cook for about two minutes or until soft. Add the garlic and cook for one minute, until fragrant.

2. Add the pasta sauce, lentils, cumin, salt, and pepper. Stir to combine. Bring to a simmer and then reduce the heat to low. Cover and cook for 18 to 20 minutes or until the lentils are tender and cooked through.

3. Make small wells for eggs in the middle of the pan and crack the eggs into them. Cover and cook for five to seven minutes, or until the whites are set. Season with salt and pepper.

4. Add parsley on top and divide evenly between plates or bowls. Serve with avocado and enjoy!

Nutritional Breakdown

Per serve

• Calories: 450
• Fat: 27 grams
• Carbs: 40 grams
• Fibre: 14 grams
• Sugar: 10 grams
• Protein: 20 grams

When we think of anxiety and different strategies to reduce its occurrence in our lives, we almost never think about setting firmer boundaries. The lack of clear healthy boundaries can actually be a cause of our anxiety without us even realising it.

Creating personal and professional boundaries are rules, guidelines or limits about what we are willing and not willing to accept. Boundaries are essential if you want to remain emotionally and physically healthy.

Imagine this: your boss asks you to stay back at work to help with the workload piled up from a sick co-worker. Without thinking you immediately say yes, and even though you know you had plans to exercise that evening and have an early night you think “it will just be tonight so that’s fine.” Four hours later you get home exhausted and fatigued, have a small bite to eat and hit the sack.

The next day your boss comes to you again asking you for help. He says “one of your colleagues has to go interstate and I need you to help with the shortfall this evening. You did so well the other night and I know I can count on you to get it done.”

You feel bad, and don’t want to disappoint him so you say Yes! Again you were meant to exercise and meditate but you sacrifice work for your own personal self-care. You get home close to midnight and hit the sack without eating, meditating or exercising. You wake up stressed, sore and exhausted.

Sound familiar? This sort of scenario can happen with family, work, or personal relationships. Many of us don’t like disappointing others, or we feel guilt if we say no, so we automatically say yes and sacrifice our own needs.

Long term this can create high stress and anxiety because you start taking on more than you can handle or want. The truth is no one is can or will say yes to your own needs except for you. Waiting for someone else to recognise what your needs are might take some time, and let’s just say it may never happen.

Determine Keys Areas You Want to Set Boundaries Around

• Your Time: We often feel we never have enough time to focus on what’s really important in our lives yet time is often what we least protect through effective boundaries. Do you have friends who drop by unexpectedly? Do you have co-workers or colleagues who demand your time in unreasonable ways? Do you have tasks that could just as easily be completed by someone else?
• Your Emotions: Your emotions are where your love and care come from. This should be well-protected. Sometimes people in our lives may say or do hurtful things (often unintentional) that can damage our emotions and our hearts. Has someone in your life made hurtful remarks or comments? Been thoughtless? These are examples of violations of our emotional boundaries.
• Your Energy: Your energy is resource from which you function. This energy can come from many sources such as: “alone time”, your inner peace, activities that invigorate you, etc. When others do or say things that robs you of this energy (such as invade your privacy, create turmoil, make unreasonable demands, keeps you from meditating, etc.), you are less likely to function effectively.
• Your Personal Values or other areas important to you: Anything in your life that is important to you (such as your personal values, needs, family, etc.) can be areas that can benefit from effective boundaries. What other areas of your life need boundaries?

Barriers to Boundary Setting

It seems obvious that no one would want their boundaries violated. So why do we allow it? Why do we NOT enforce or uphold our boundaries?

1. Fear of rejection and, ultimately, abandonment.
2. Fear of confrontation.
3. Fear of disappointing others or letting others down.
4. Guilt (this is a big one for many of us).
5. We were not taught healthy boundaries.

These fears we have in our mind are often not REAL! But they feel as though they are. Reminding yourself that 95% of our fears never come true can help you to take that step to assert yourself and set firm boundaries. At first, you will probably feel selfish, guilty, or embarrassed when you set a boundary. Do it anyway and remind yourself you have a right to self-care and self-respect.

I absolutely love this quote by Brené Brown! If you’re ready to love yourself rather than give in to your fears, start taking action by following this next step.

Write Down Your Boundaries and the Action You Will Take

Create two columns, one that says “the boundary I am setting” “the action I will take is…”

For example:

The boundary I am setting: “I will finish work no later than 5:30pm, 3 days a week to prioritise my self-care and therefore my energy and emotions.”

The action I will take is: “I will let me boss know I am available two evenings throughout the week to help with the increase in workload, but not on the days I have prioritised for self-care.”

Do this process for all the boundaries you want to start committing to and remember are not responsible for the other person’s reaction to the boundary you are setting. You are only responsible for communicating your boundary in a respectful way. If your boundary upsets them, know it is their problem.

Some people, especially those who are used to controlling, abusing, or manipulating you, might test you. Plan on it, expect it, but remain firm. Remember, your behaviour must match the boundaries you are setting. You cannot successfully establish a clear boundary if you send mixed messages by apologising all the time!

Do You Need to Dig Deeper?

Kinesiology combined with mindset coaching can be a powerful combination to help you create better boundaries. If you’d like personalised support please book a Kinesiology session here.