Restoring Your Adrenals: What to Do in the Next 90 Days

Learn how to restore your adrenal function and reclaim your energy with this comprehensive 90-day reset plan. Nurse Doza maps out a practical approach to reversing adrenal fatigue through measurable testing (DHEAS and HRV), lifestyle modifications including belly breathing and sunlight exposure, and targeted supplementation to support your body's stress response and energy production.

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5 KEY TAKEAWAYS

1. Measure Your Adrenal Function: DHEAS blood testing (optimal range: 200-250) provides a stable measurement of adrenal function over time without daily variation, while Heart Rate Variability (HRV) tracks your recent stress response and nervous system health in real-time.
2. Activate Rest and Digest Mode: Belly breathing (diaphragmatic breathing) actively shifts your nervous system from fight-or-flight to rest-and-digest mode by increasing parasympathetic activity, lowering cortisol levels, and improving HRV with just 4-7 minutes daily.
3. Morning Sunlight Resets Your System: Getting sunlight within the first hour of waking naturally boosts cortisol production, increases serotonin synthesis, provides vitamin D, and sets your circadian rhythm for better sleep—aim for 30-45 minutes of direct sunlight without sunglasses.
4. Support with Targeted Nutrition: Bovine adrenal gland extracts provide building blocks for your own adrenal glands to resume normal function, a practice used successfully since the early 1900s, while B vitamins (especially B5 and B6) help regulate cortisol production and support energy metabolism.
5. Address Underlying Trauma: Unresolved trauma from childhood or adulthood chronically activates your stress response and suppresses adrenal function—addressing it through therapies like CBT, EMDR, or somatic experiencing is essential for long-term adrenal recovery and nervous system regulation.

FEATURED PRODUCT

Zen – featuring bovine adrenal gland extracts, is designed to support adrenal function and help regulate cortisol production—key factors in restoring energy and recovering from burnout as discussed in this episode. The bovine adrenal gland provides the building blocks for your own adrenal glands to resume normal function, while B vitamins (especially B5 and B6) support healthy stress response. Zen is the gentle, targeted support your adrenals need during this 90-day reset.

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TIMESTAMPS

00:00 – START – Welcome and episode overview

02:15 – Understanding adrenal glands beyond traditional teaching

05:30 – Common symptoms of adrenal dysfunction and chronic fatigue

08:45 – First 30 days: Measuring DHEAS blood test for adrenal function

12:20 – Understanding Heart Rate Variability (HRV) for stress monitoring

16:40 – Optimal ranges for DHEAS and HRV measurements

20:15 – Days 31-60: Switching from fight-or-flight to rest-and-digest

23:50 – Belly breathing (diaphragmatic breathing) technique explained

27:30 – Legs on the wall yoga pose for nervous system reset

31:10 – Morning sunlight exposure and circadian rhythm

35:20 – Days 61-90: Zen supplement with bovine adrenal gland and B vitamins

40:45 – Making sleep a priority throughout the reset

44:20 – Addressing trauma for long-term adrenal recovery

47:00 – 90-day plan recap and final recommendations

RESOURCES

1. Mayo Clinic: Adrenal Fatigue – Overview of adrenal fatigue as a general term for symptoms like tiredness, weakness, and sleep problems https://www.mayoclinic.org/diseases-conditions/addisons-disease/expert-answers/adrenal-fatigue/faq-20057906
2. DHEA Potent Effects on Cytokine Production – Research on DHEA's anti-inflammatory effects and IL-2 synthesis https://www.sciencedirect.com/science/article/abs/pii/S0083672918300347?via%3Dihub
3. DHEA-S vs DHEA: Brain Health – Explains why DHEA-S doesn't exhibit diurnal rhythm and is more stable for testing https://www.zrtlab.com/blog/archive/difference-dhea-dheas-brain-health
4. Neuroendocrine and Immune System Communication – Study on DHEA, inflammation, infection, and the HPA axis https://pmc.ncbi.nlm.nih.gov/articles/PMC9207529/
5. Heart Rate Variability and Mortality – Research showing low HRV