Good morning 🌿
Your personal 90-day recovery system. Built with care by a Project Recovery Specialist.
90-day journey — consistency is everything
"Consistency beats perfection every single time."
▶ Recovery Companion Series — YouTube
Free guided videos · New sessions every week · Breathing · Strength · Stretching · Nervous system
Health Assessment 📋
Understand where you are today. No judgment — just data.
- ALT / AST / GGT — liver enzymes
- CRP — C-reactive protein (inflammation marker)
- Fasting glucose + HbA1c — blood sugar regulation
- Total cholesterol, LDL, HDL, triglycerides
- TSH — thyroid function
- Vitamin D + B12 — often deficient
- Iron + ferritin — energy levels
- Estrogen / progesterone / testosterone — hormone panel
- Cortisol (morning) — if chronic stress suspected
- Fast for 4–6 hours before the scan
- Drink water freely — stay hydrated
- Avoid fatty meals the day before
- Ask about fatty liver grading (Grade 0–3)
- Ask about liver size and texture
- Ask about gallbladder health simultaneously
- Request a DEXA scan for body composition (fat vs muscle)
- Ask about visceral vs subcutaneous fat ratio
- Ask about insulin sensitivity testing
- Request resting metabolic rate (RMR) assessment
- Ask about waist-to-hip ratio targets
- Discuss BMI limitations — it doesn't account for muscle mass
90-Day Tracker 📊
Log daily. Patterns reveal everything.
No entries yet. Start logging above.
Quit the habit. Stabilize gut. Build nervous system tools. Morning + evening routines locked in.
Add strength. Optimize nutrition. Deepen body awareness. Visible changes begin.
System runs itself. Maintenance becomes lifestyle. Results compound.
Quick Tools ⚡
1–3 minute nervous system resets. Use anytime.
Tip: tongue touches roof of mouth behind front teeth throughout
- Inhale slowly through your nose — 4 seconds
- Exhale through your mouth humming gently — 6 to 8 seconds
- Feel the vibration in your chest and throat
- Repeat for 2 minutes. Notice the shift.
- Stand up or sit loosely
- Start shaking your hands like you're flicking off water
- Let it move up your arms, shoulders, and whole body
- Add sound — a sigh, a groan, whatever wants to come out
- 90 seconds. Let your nervous system discharge.
This mimics the natural TRE (Tension & Trauma Release) response
- Lie on your back or sit comfortably
- Place both hands flat on your lower belly
- Move hands clockwise in slow circles — gentle pressure
- Trace: up the right side, across, down the left side
- Soften your belly intentionally — let it rise and fall freely
- 3 minutes. Breathe slowly throughout.
- Stand on your mini trampoline or just bounce on your heels
- Soft, gentle bounce — heels barely leaving the surface
- Arms loose at sides or gently swinging
- Breathe normally. Smile if you can.
- 2 minutes minimum. 10 minutes is ideal.
Benefits: lymph flow, gut motility, cortisol reduction, mood boost
- Fill your sink with cold water
- Splash cold water on your face 3–5 times
- Or hold a cold cloth over your eyes and forehead for 30 seconds
- Notice your heart rate slow. That's your vagus nerve activating.
Works for: panic, overwhelm, craving spikes, anxiety, anger. Instant reset.
- When a craving hits — for cigarettes, alcohol, sugar, screens — notice it
- Instead of resisting: open your mouth and sing something
- Anything. Loudly or quietly. Even humming counts.
- Continue for 1–2 minutes
- Craving will shift — your vagus nerve has been activated
Cravings last 90 seconds if you don't feed them. Singing fills that window.
Sessions 🎯
Longer guided routines. Tap any video to watch on YouTube.
▶ Recovery Companion Series — YouTube Channel
Subscribe for new videos every week · Free guided sessions · @broadvirtualo-wellness2024
🌬 4-7-8 Breathing — 10 Min Nervous System Reset
Ancient technique for calm, sleep & recovery · Animated breathing guide · 432hz audio
10 min🎤 Shower Singing — Vagus Nerve Activation
Sing to activate your vagus nerve · Cravings · Stress · Fight/flight reset
Quick tool🌊 7-Minute Post-Workout Cool-Down Stretch
22 stretches · 15 sec each · Ocean waves + singing bowl timer · Full body
7 min💪 30-Minute Bodyweight Strength Training
8 moves · 3 sets · 1 min each · EDM music · No equipment needed · Stick figure demos
30 min🧘 26-Minute Nervous System & Flexibility Workout
15 stretches · 3 sets · Singing bowl transitions · Full body · Nervous system focus
26 min🌡 Ceragem + Legs Up the Wall — 20-Min Full Reset
6 phases · Nervous system · Circulation · Lymphatics · Digestion · Passive recovery
20 min- No screens for 30 min after waking — protect cortisol rhythm
- Glass of warm water with lemon — liver activation
- 2 minutes mini trampoline or walking in place — lymph wake-up
- 4-7-8 breathing — 4 cycles — nervous system set point
- Stretch: neck, shoulders, forward fold — 5 min
- High-protein breakfast within 1 hour of waking
- No screens after 9pm — blue light disrupts melatonin
- Ceragem mat on bed — 20 min (if available)
- Legs up the wall — 5–10 min — parasympathetic activation
- Vagus hum breathing — 2 min
- Belly massage — 3 min clockwise
- Journal or gratitude note — 1 sentence is enough
Walking, light cycling, gentle rebounding. Fat burning, recovery, lymph flow. Daily. 20–60 min.
Brisk walking, stationary bike, elliptical. Primary fat burning zone. 3–5x/week. 30–45 min.
Running, fast cycling, intense cardio. Builds cardiovascular fitness. 1–2x/week maximum. 20 min.
Estimate max HR: 220 minus your age. Most recovery work should be Zone 1–2.
Learn 🧠
Clear, plain-language health education. No jargon.
The Types
- LDL (Low-density lipoprotein) — "the delivery truck." Carries cholesterol to cells. High LDL = more risk of arterial plaque.
- HDL (High-density lipoprotein) — "the cleanup crew." Carries cholesterol back to liver. Higher HDL = protective.
- Triglycerides — stored fat from excess sugar and refined carbs. High levels = metabolic warning sign.
- Total cholesterol — the full number. Context matters more than total alone.
Target Ranges
- LDL: below 100 mg/dL (optimal); below 130 (acceptable)
- HDL: above 40 mg/dL for men; above 50 for women
- Triglycerides: below 150 mg/dL
Men vs Women vs Kids
Women tend to have naturally higher HDL before menopause. After menopause, LDL often rises. Children's LDL should be below 110 mg/dL. Heart disease risk calculation differs significantly by sex.
- Subcutaneous fat — sits just under the skin. Soft, pinchable. Less dangerous metabolically.
- Visceral fat — wraps around your internal organs. Invisible. The most dangerous type. Drives inflammation, insulin resistance, liver disease.
- Liver fat (NAFLD) — fat stored inside the liver itself. Reversible with lifestyle changes.
The waist test: women above 35 inches, men above 40 inches = elevated visceral fat risk.
What reduces visceral fat: Zone 2 cardio, reduced refined sugar, sleep, cortisol reduction, fibre, and time.
Key Liver Enzymes
- ALT — liver-specific. Optimal: 7–35 U/L women, 7–55 U/L men
- AST — liver + muscle. Optimal: 10–40 U/L
- GGT — bile ducts + alcohol damage. Optimal: below 51 U/L
- CRP — inflammation marker. Below 1 mg/L optimal; above 3 = high risk
Liver-Support Foods
The Cascade
- Estrogen drops → less insulin sensitivity → more visceral fat accumulation
- Progesterone drops → poorer sleep → higher cortisol → more belly fat
- Cortisol rises → gut inflammation → slower digestion → weight resistance
- Thyroid can slow → lower metabolic rate → harder fat loss
What Actually Helps
- Protein at every meal (reduces muscle loss during hormonal shift)
- Fibre daily (supports estrogen metabolism via gut bacteria)
- Zone 2 cardio (improves insulin sensitivity without cortisol spike)
- Sleep prioritization (non-negotiable for hormone regulation)
- Stress management tools (cortisol is the root of most symptoms)
Movement for Kids
- 60 minutes of active play daily (WHO guideline)
- Screen time limits: 1 hour/day for 2–5 years; 2 hours max for 6+
- Outdoor time — sunlight, vitamin D, and grounding
- Dance, rebounding, swimming, bike riding — make it fun
Nutrition Basics for Kids
- Protein at breakfast — eggs, Greek yogurt, nut butter
- Vegetables in every colour — aim for rainbow variety
- Water as default drink — juice is sugar
- Limit ultra-processed food — read ingredients together as a family
Emotional Health for Kids
- Name emotions — teach the vocabulary
- Belly breathing together — normalize it as a family tool
- Physical activity reduces anxiety in children measurably
- Consistent sleep schedule regulates mood more than any intervention
Why Screens at Night Are Dangerous
- Blue light suppresses melatonin for 2–3 hours after exposure
- Dopamine loops from social media replicate addictive craving patterns
- Morning phone use spikes cortisol before your nervous system is ready
- Screen dependency disrupts deep sleep (Stage 3/4 and REM)
The 30/30 Protocol
- No screens for the first 30 minutes after waking
- No screens for the last 30 minutes before sleeping
- Replace with: breathing, journaling, stretching, reading (paper), or silence
Habit Support 💪
Whether you're quitting, cutting back, or simply tracking — this section is for you. No judgment. Just data and tools.
- 1. Vagus nerve work — 4-7-8 breathing or hum immediately
- 2. Shake it off — stand and shake hands/body for 90 seconds
- 3. Sing or hum — vocal vagus activation fills the 90-second craving window
- 4. Warm up on mat or trampoline — movement is the fastest cortisol reducer
Cravings peak at 90 seconds and pass if you don't feed them. These tools fill that window.
Mark each evening you kept screens off for 30 minutes before bed.
Not quitting yet — or just monitoring? Track daily without judgment. Awareness is the first step.
Sugar — WHO recommends under 25g added sugar/day · Sodium — under 2,300mg/day · Screen — under 2 hours recreational/day
No entries yet. Start logging above.
🇨🇦 Free Mental Health Resources — Canada
▶ Recovery Companion Series — Free YouTube Videos
Breathing · Stretching · Strength · Nervous system tools · Quit support · All free
Crisis Services Canada
24/7 crisis support · 1-833-456-4566 · Text 45645
CAMH — Centre for Addiction and Mental Health
Canada's largest mental health teaching hospital
Wellness Together Canada
Free online mental health + substance use support
ConnexOntario
Ontario: mental health, addictions, crisis — 1-866-531-2600
Health Canada — Get Help with Substance Use
Free national resources + provincial finder
SmokersHelpline.ca
Free quit smoking support — Ontario · 1-877-513-5333
National Alliance for Eating Disorders
Helpline support · 1-866-662-1235
▶ Recovery Companion Series — YouTube
Free guided videos: breathing · stretching · strength · nervous system · gut health · habit recovery
@broadvirtualo-wellness2024 · Wendy Broad · broadvirtualo.com
Shopping Tools 🛒
What to buy, what to avoid, and how to read a label.
Download Yuka (free on iOS + Android). Scan any food or cosmetic barcode. It rates ingredients instantly — green, yellow, or red — and tells you exactly why.
- Scans food ingredients for additives, preservatives, ultra-processing
- Rates cosmetics and personal care products for toxin load
- Suggests healthier alternatives immediately
- No account required for basic scanning
Proteins — choose yours
Tick what applies to your diet — all options listed
Fibre & Gut Health
Liver Support
Healthy Fats
| Food | Serving | Fibre (g) |
|---|---|---|
| Psyllium husk | 1 tsp | 3–4g |
| Ground flaxseed | 1 tbsp | 2.8g |
| Lentils (cooked) | ½ cup | 8g |
| Chickpeas | ½ cup | 6g |
| Apple (with skin) | 1 medium | 4.5g |
| Oats (rolled) | ½ cup dry | 4g |
| Broccoli | 1 cup | 5g |
| Sweet potato | 1 medium | 4g |
| Avocado | ½ | 5g |
About Wendy 🌿
I'm a former competitive athlete — middle distance runner, international Olympic-style boxer, and certified aerobics instructor — who spent decades learning how the body performs, breaks down, and recovers. What I didn't expect was that the hardest recovery of my life would happen off the field.
After twenty years of chronic stress — the kind that quietly rewires your nervous system, disrupts your hormones, and changes who you are — I found myself post-menopause, facing the coping habits I'd built along the way. Smoking. Alcohol. Screens. The things that felt like relief but were quietly compounding everything.
In January 2026 I decided to stop managing symptoms and start recovering the system. Quit smoking January 10th. Quit alcohol February 6th. And began rebuilding — metabolically, hormonally, neurologically — using every tool I've collected across a lifetime of athletic training, health education, and project management.
Today I'm a Project Recovery Specialist with PMP certification. I recover people and projects — creatively, systematically, and with deep respect for the human complexity involved. This app is what I built for myself. I'm sharing it with you.
"Consistency — not intensity — is what creates change."
- Daily check-in dashboard
- All quick tools (6)
- Health education library
- Craving interrupt tools
- Quit trackers (smoke + alcohol)
- Mental health links
- Basic grocery list
- Full 90-day tracker + history
- All longer sessions + timers
- Kids section
- Women's hormone section
- Shopping tools + Yuka guide
- Morning + evening routines
- Priority support from Wendy
Daily check-in · Quick tools · Education · Quit trackers · Mental health links · YouTube videos
⬇ Download FreeFull 90-day tracker · AI weekly reports · Kids section · Women's hormones · Shopping tools · Priority support
Weekly Report 📋
Your data, analysed. Personalised suggestions for the week ahead.