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Hello Friends.  

Thanks for tuning in to Twelve Minute Health Bits. This is your host, Christen Hull, providing health and wellness support for the 21st century. We will be talking about using simple methods from today and centuries ago to keep our bodies healthy. Our goal is to daily stay “Above the Wellness Line.” In this podcast I will be giving you tips and tricks on how to daily make small changes to your life in order to keep your body well. 

Episode 03 - Stuck in a Rut

In this episode we are going to talk about trying something new. Sometimes when it comes to our health we get “stuck in a rut.” We see patterns that we have done in the past and we continue to do them whether they are harmful or helpful, they become our habits.  

Before I continue though let’s grab our valor essential oil from our Young Living starter kit. Let's put a couple drops on our wrists, and if you are able, put 5 drops on our palms and rub it into the bottoms of our feet. 

Valor promotes courage, self-esteem, and confidence while providing a balance of electrical energies in the body. The oils in this blend have the unique ability to help the user feel empowered to overcome opposition and fear when faced with difficult situations. (Stewart, 2003, p. 79)

Now that we have applied our oil, let’s get back to our topic. Maybe you have a pattern of waking up every morning and before anything else, you grab your cup of coffee. That is a pattern which has become a habit. Now I am not going to be the one to tell you that your morning pattern of coffee is affecting your health negatively. But, I will be the one to tell you that caffeine can have a direct and negative effect on your adrenal glands, which could be contributing to the onset of your adrenals being spurred into action, producing extra cortisol. And even though this is a routine or habit you have, there is really no need for it (Pick, 2017).  

Now while some cortisol is healthy and necessary for our bodies to function properly, too much can contribute to a whole host of health issues such as acne, weight gain around midsection or face, bruising easily, slowed healing, severe fatigue, irritability, brain fogginess, high blood pressure, or headache (Santos-Longhurst, n.d.).

Now I am not telling you to give up your morning cup of coffee. But what I am suggesting is that we look at all the patterns (habits) in our daily routine and really see if this is a pattern or habit that is contributing to or making your life better. For instance, I had the habit of grabbing my phone and scrolling through Facebook mindlessly whenever I needed to ‘check out’ or take a break from what was going on in my home. While this gave me a minute to relax and mentally unwind, my family saw it as me being disinterested in them. Now, being on Facebook is necessary for my job, but mindlessly scrolling had become a habit. Have I completely changed this habit around? Not yet, but I am working toward setting aside time each day that I use Facebook or other social media outlets. During that time I am mindfully engaging and posting things that are helpful to others rather than getting trapped into reading information that really did not enhance the health of myself or my family.

Today, I am going to challenge you to look at your habits, see which of them are making your life and/or the lives of those around you better, and which ones maybe you could kick to the curb, or reformulate somehow. If we go back to that morning cup of coffee. What if you replaced your, first thing in the morning coffee, with an eight ounce glass of water with a couple drops of vitality lemon essential oil and a scoop of vitamin C powder or high quality Vitamin C capsule from Young Living? Then after you have had water to hydrate you, flushed out unnecessary toxins in your liver that built up over night, and supported your detoxification process, you can grab a small cup of coffee, if that is something you still feel you need. Although getting rid of it altogether would be ok too. This might be one small change you could make that would take one pattern and flip it around to support your health.

Tune in to the next episode to learn about some of the benefits of drinking citrus vitality oils for your overall health. 

Let’s look at other patterns. Dr. Caroline Leaf (2013), in her book, Switch on your Brain talks about  how changing patterns takes a full 21 days. So for the first 21 days of changing a pattern, it is going to be hard, but that is how long it will take for you to really transform your brain to want to go to the new pattern instead of reverting back to the old. Within that 21 days you will want to quit. You will need confidence, self-esteem, and discipline to completely change the pattern from the undesired activity to the desired activity.

What I suggest is making one small change at a time. Do not try to change all of your undesired patterns at once. By that I mean, find the pattern that is the one that you feel needs to be changed first. It could be embedding a 20 minute workout into your daily routine, quitting smoking, adding a glass of water to your morning, eating more vegetables before consuming other food, adding a devotional time into your day, quitting using a certain word, or releasing toxic emotions towards another person. Whatever it may be for you, find the pattern you want to change, find the desired replacement, and then mark your calendar. Put a reminder in your phone to prompt you every day to do the desired activity instead of prompting you to not do the undesired activity.  For example, if my desired pattern change activity is to pray for someone (we will call her Julie) who I have negative thoughts about because of the way she is living her life. In my phone I will set a reminder every day that says, “Pray for Julie.” So when I think negatively about Julie during the day I will be reminded to pray for her instead of complaining about what she is doing. Another example, if my desired activity is to workout everyday for 20 minutes I will set a reminder in my phone every morning that says, “Don’t forget to workout today” for the next 21 days. Now when that reminder goes off, you NEED to respond to it and not just ignore it. Schedule the new activity into your daily schedule and then stick to that schedule. If you follow this pattern for a full 21 days, it will get easier to keep this pattern in your normal lifestyle.

Changing patterns takes courage and confidence. Changing patterns takes self-discipline. Think about the patterns you want to change. What do you want to replace that pattern with, and what one is the most pertinent that you start with first. Remember, it takes 21 days to change a pattern. Stick with it through the hard stuff and I promise you will be grateful in the end.

As I wrap up this episode I want you to grab your valor oil again.  Put 2 drops on the palms of your hands, rub your hands together clockwise, and cup your hands over your mouth and nose.  

Breathe deeply, five long, slow deep breaths. Breathe in through your nose, and out through your mouth. Purse your lips like you are drinking out of a straw when you exhale. Think about Joshua 1:9 while you continue to breathe, “This is my command - be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.” Say the positive affirmation of: I have the courage to replace negative patterns in my life with positive ones.

During this week, say that verse, write it out, and say the positive affirmation while you think about the patterns you want to change.

Products Featured on Today’s Broadcast

   Visit to place an order

Essential oils

  • Valor 

  • Lemon Vitality 


  • Vitamin C Capsules or Chewables


Hey Friends.

Thank you for tuning in to this resource from Twelve Stones Health and Wellness with Christen Hull.  If you have an idea for an upcoming episode, send it my way, I would be happy to explore the topic. If you are interested in more information on becoming a member of Young Living and receiving the benefits of synthetic chemical free living in your home, please talk to the person who shared this podcast with you or, visit my website at  If you find this resource helpful, I encourage you to enjoy and share this podcast.  Please do not alter the content in any way or charge for this resource.


Leaf, C. (2013). Switch on your brain: The key to peak happiness, thinking, and health (reprint ed.). Baker Books.

Pick, M. (2017, December 9). Caffeine and adrenal fatigue — Could your adrenal glands be paying dearly? Retrieved from

Santos-Longhurst, A. (n.d.). High cortisol symptoms: What do they mean? Retrieved from Healthline 


Stewart, D. (2003). Healing oils of the bible. Center for Aromatherapy Research & Education.