The Archetype Diet

by Dana James

  3. Sat Kriya—11 minutes

  Tuck your knees under your body so you can sit on your heels. Use a blanket or block under your seat for support, if needed. With your spine straight, extend your arms overhead, elbows squeezing your ears, and interlace all fingers except your index fingers. Extend your index fingers toward the sky and press the finger pads together. Cross the left thumb over the right one. Keep this position throughout the meditation. With your eyes slightly open, focus on the tip of your nose. As you inhale, pull the breath to the spine and chant SAT! On the exhale, relax the belly and chant NAM, which should sound like a sigh. To end, inhale as you squeeze all your muscles from seat to shoulders and relax everything as you exhale.

  WONDER WOMAN

  1. Sufi Grinds—2 minutes

  Sit cross-legged with the spine straight, eyes closed, and your hands on your knees. Move the body through large circles, keeping the head up and rotating from the hips. Inhale through the nose as you circle forward and exhale through the nose as you circle back. Do this for one minute and then reverse direction for one more minute.

  2. Fists of Anger—3 minutes

  See Nurturer

  3. Cross-hearted Kirtan Meditation—11 minutes

  Sit cross-legged with the spine straight and eyes focused on the tip of your nose. Cross your forearms below the wrist and hold them in front of the chest with the arms out slightly. Palms are faceup and slightly turned toward the chest. Practice relaxed breathing as you chant the mantra SA TA NA MA. Chant each syllable for one second as you touch your thumbs to each finger, starting with the index finger on SA and ending with the pinky finger on MA. Continue this throughout the meditation. To end, inhale and hold the breath for three seconds, focusing the eyes upward. Exhale and return to normal breathing.

  FEMME FATALE

  1. Sufi Grinds—2 minutes

  See Wonder Woman

  2. Sat Kriya—3 minutes

  See Nurturer

  3. Kirtan Kriya—12 minutes

  Sit cross-legged with the spine straight and your focus at the brow point. Straighten the elbows and balance the backs of your hands on the top of each thigh. Chant the mantra SA TA NA MA. Chant each syllable for one second as you touch your thumbs to each finger, starting with the index finger on SA and ending with the pinky finger on MA. Continue this throughout the meditation. Begin the kriya in a normal voice for two minutes, then whisper for two minutes, then silently for four minutes. Then come back to a whisper for two minutes, then a normal voice for two minutes. To end, stretch the arms overhead and spread the fingers wide, shaking them out and circulating the energy for one minute. Inhale and exhale three times. Relax.

  ETHEREAL

  1. Spine Flex—2 minutes

  Sit cross-legged with the spine straight and hold on to your ankles with your hands. Keep the eyes softly focused and engage in normal deep breathing. As you inhale, flex the spine forward, keeping your shoulders relaxed and head straight, and feel the energy go down the spine. As you exhale, round the spine back and feel the energy come back up the spine to the third eye. Chant silently “SAT” as you inhale and “NAM” as you exhale.

  2. Sat Kriya—3 minutes

  See Femme Fatale

  3. Prosperity meditation—11 minutes

  Sit cross-legged with the spine straight. Eyes are slightly open, staring at the tip of the nose. Elbows are by your sides and forearms are at a forty-five-degree angle with the hands at the level of the throat. Start with the palms facing down. Strike the sides of the hands together so the sides of the index fingers touch and the thumbs cross below the hands, with the right thumb under the left. Turn the palms up so the pinky fingers and the base of the palms touch. It looks like you’re creating a box in the air. Breathe deeply, and chant HAR (sounds like “hu-duh”) for the entire eleven minutes, striking your hands together, palms up and palms down.

  APPENDIX C

  Resources

  These are some of the highest quality supplements and brands that I trust and use with my clients in my clinical practice. Most of these supplements are available online but some are only available through a health-care practitioner. For your convenience, I have packaged the archetype supplements into an archetype kit and these are available at danajames.com.

  ORGANIC PLANT PROTEIN

  Dana James Beatifuel Plant Protein—danajames.com

  Nue & Co Plant Protein + Gut Food—thenueco.com

  The Super Elixir Nourishing Protein—welleco.com

  NUTRITIONAL SUPPLEMENTS

  Supplement Packs

  Archetype Alchemy by Dana James—danajames.com

  Archetype Adrenal Tonic—danajames.com

  Probiotics

  Klaire Labs Ther Biotic—klairelabs.com

  Dr Ohhira’s Professional Probiotics—drohhiraprobiotics.com

  Xymogen ProbioMax—xymogen.com (available only to healthcare practitioners; use referral code JAMESDA to access)

  Glucose regulating supplement

  Designs for Health Metabolic Synergy—designsforhealth.com

  Xymogen MedCaps IS—xymogen.com (available to healthcare practitioners; use referral code JAMESDA to access)

  B Complex

  Vital Nutrients B Complex—vitalnutrients.net

  Vitamin C

  Designs for Health C + Bio Fizz—designsforhealth.com

  Perque Potent C Guard—perque.com

  Vital Nutrients Vitamin C + Bioflavonoids—vitalnutrients.net

  Magnesium

  Klaire Labs Magnesium Citrate—klairelabs.com

  Xymogen Magnesium Citrate—xymogen.com (only available to healthcare practitioners; use referral code JAMESDA to access)

  Vital Nutrients Magnesium Glycinate/Malate—vitalnutrients.net

  Phosphatidylserine

  Integrative Therapeutics Cortisol Manager—integrativepro.com

  NuMedica Phosphytidylserine—numedica.com

  Xymogen NeuroActives BrainSustain—xymogen.com (available only to healthcare practitioners; use referral code JAMESDA to access)

  5-HTP

  Designs for Health 5-HTP Synergy—designsforhealth.com

  Xymogen 5-HTP CR—xymogen.com (available only to healthcare practitioners; use referral code JAMESDA to access)

  Thyroid Supplement

  Young Living Thyromin—youngliving.com

  Xymogen T-150—xymogen.com (available only to healthcare practitioners; use referral code JAMESDA to access)

  Digestive Enzyme

  Enzyme Science Critical Digestion—enzyscience.com

  Omega-3 supplement

  Xymogen Omega Pure—xymogen.com (available only to healthcare practitioners; use referral code JAMESDA to access)

  Nordic Naturals Ultimate Omega—nordicnaturals.com

  L-Carnitine

  DFH Carnitine Tartrate—designsforhealth.com

  DIM

  Xymogen Hormone Protect—xymogen.com (available only to healthcare practitioners; use referral code JAMESDA to access)

  Designs for Health DIM-Avail—designsforhealth.com

  Candida Control

  Enzyme Science Candida Control—enzyscience.com

  Organic Aloe Vera Juice

  Lily of the Desert Aloe Vera Juice—lilyofthedesert.com

  Lakewood Organic Whole Leaf Aloe Juice—lakewoodjuices.com

  ORGANIC HERBS

  Banyan Botanicals—banyanbotanicals.com

  Ashwaganda root

  Rhodiola

  Sun Potion—sunpotion.com

  Ashwaganda root

  Rhodiola

  Cordyceps

  ORGANIC TEA SUPPLIES

  Tea Spot—teaspot.com

  Bulk Apothecary—bulkapothecary.com

  Zackwoods Herbs—zackwoodsherbs.com

  WITH GRATITUDE

  This book was years in the making. It was a constant process
of refining and reshaping before it evolved into its current form. I have had many guides along the way.

  First and foremost, thank you to my clients. Your trust was essential. You shed the countless tears that helped uncover the emotional reasons for your struggles with food. You let me be your “therapist” when you thought you were coming in for a food plan. You were vulnerable and honest and it was through your stories that I finally saw the link between self-worth and food.

  Kim Hekimian at Columbia University, I cannot thank you enough for allowing me to explore shame and obesity. Your insight and persistent questions helped create this model that was so indirect that most people couldn’t see the links. Thank you for believing in this noble cause and sharing research when it emerged.

  Christine Arylo, you taught me the feminine way and without our exploration into female mythology I may not have found the archetypes. Thank you for helping me see my own unconscious patterns even when I resisted and wanted to give up. Johanna Carroll, your feminine and wise woman guidance was essential. It was your insistence that I discover the chakra imbalance in the archetypes that helped make this model more complete. Your creative insight on titles time and time again was invaluable.

  Coleen O’Shea, my literary agent, thank you for seeing my potential and for ushering this book into the hands of publishers. Becky Cabaza, thank you for pulling together the proposal for this book. Without your expertise, this idea may not have ever made it to print. Jacquie Chamberlain for her assistance with creating the recipes for this book. My free-spiritedness in the kitchen does not translate well to a constructed set of directions. Every reader also thanks you!

  Brooke Carey, my fearless editor, without you, there would be no book. Or not a great one. You refined, edited, and made this book what it is today. Thank you, thank you for being my Wonder Woman match and replicating my voice through the words on the pages of this book. Pam Krauss, thank you for making this book a far, far better book. Your astute eye simplified the archetype model. Without your vision for what it could be, it would have been a messy book. Thank you to the rest of the team at Avery/Penguin for believing in this book and getting it onto bookshelves—online and offline.

  To the pioneers whose work inspired me: Mark Hyman, Frank Lipman, Kelly Brogan, Louise Hay, Marianne Williamson, Brené Brown, Gabby Bernstein, Christiane Northrup, Lissa Rankin, Bruce Lipton, Deepak Chopra, Joseph Campbell, Gloria Steinem, and Caroline Myss. If it wasn’t for your work leading the way, I wouldn’t have seen the mind-body connection that now is as clear as a sparkling diamond.

  Thank you to my parents for being open and honest when I asked questions about my own childhood. You helped make more sense of what seemed painful and incongruent. I was the guinea pig for my own model.

  Nadya Andreeva and Lisa Merkle, your unconditional friendship makes everything seem brighter. Thank god you are in my life. And for all of my girlfriends who listened and read chapters and gave their invaluable feedback.

  Alexandra Defacio for your purity, your spiritual guidance, and a bosom to rest in. You are my Nurturer who taught me so much about myself.

  Clement Kwan, you simply make my life better. You are showing me how to love, how to receive help, and how to express my own vulnerabilities. Without you and your daring support, this book wouldn’t make it into the hands of the many, many women who need it.

  And last, to all the women I have had conversations with; even if I can’t name you, your feelings are echoed in this book. This is a book that explores a woman’s mind and you shared your stories with me. I look forward to talking more now that this book has been created.

  NOTES

  CHAPTER 2: THE NURTURER

  1 K. M. Gavin, E. E. Cooper, and R. C. Hickner. “Estrogen receptor protein content is different in abdominal than gluteal subcutaneous adipose tissue of overweight-to-obese premenopausal women.” Metabolism 62, no. 8 (2013): 1180–88.

  2 B. F. Palmer and D. J. Clegg. “The sexual dimorphism of obesity.” Mol Cell Endicronal 402 (2015): 113–119.

  3 S. R. Dube, D. Fairweather, W. S. Pearson, V. J. Felitti, R. F. Anda, and J. B. Croft. “Cumulative childhood stress and autoimmune diseases in adults.” Psychosomatic Medicine 71, no. 2 (2009): 243–50.

  4 T. Opala, P. Rzymski, I. Pischel, M. Wilczak, and J. Wozniak. “Efficacy of 12 weeks supplementation of a botanical extract-based weight loss formula on body weight, body composition and blood chemistry in healthy, overweight subjects—a randomised double-blind placebo-controlled clinical trial.” European Journal of Medical Research 11, no. 8 (2006): 343–50.

  5 A. P. Tardivo, J. Nahas-Neto, C. L. Orsatti, F. B. Dias, P. F. Poloni, E. B. Schmitt, and E. A. Nahas. “Effects of omega-3 on metabolic markers in postmenopausal women with metabolic syndrome.” Climacteric 18, no. 2 (2015): 290–98.

  6 M. Pooyandjoo, M. Nouhi, S. Shab-Bidar, K. Djafarian, and A. Olyaeemanesh. “The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials.” Obesity Reviews 17, no. 10 (2016): 970–76.

  7 F. Brouns and G. J. van der Vusse. “Utilization of lipids during exercise in human subjects: metabolic and dietary constraints.” British Journal of Nutrition 79, no. 2 (1998): 117–28.

  8 Rajoria, S., R. Suriano, P. S. Parmar, Y. L. Wilson, U. Megwalu, A. Moscatello, H. L. Bradlow, D. W. Sepkovic, J. Geliebter, S. P. Schantz, and R. K. Tiwari (2011). “3,3’-diindolylmethane modulates estrogen metabolism in patients with thyroid proliferative disease: a pilot study.” Thyroid 21(3): 299–304.

  CHAPTER 3: THE WONDER WOMAN

  1 D. Spar. Wonder Women: Sex, Power, and the Quest for Perfection (New York: Sarah Crichton Books, 2013).

  2 A. Konar, N. Shah, R. Singh, N. Saxena, S. C. Kaul, R. Wadhwa, and M. K. Thakur. “Protective role of ashwagandha leaf extract and its component withanone on scopolamine-induced changes in the brain and brain-derived cells.” PLoS ONE 6, no. 11 (2011): e27265. http://doi.org/10.1371/journal.pone.0027265.

  3 N. Singh, M. Bhalla, P. de Jager, and M. Gilca. “An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda.” African Journal of Traditional, Complementary, and Alternative Medicines 8, no. 5 (Suppl) (2011): 208–13. http://doi.org/10.4314/ajtcam.v8i5S.9.

  4 E. M. Olsson, B. von Scheele, and A. G. Panossian. “A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.” Planta Medica 75, no. 2 (2009): 105–12.

  5 P. Rossi, D. Buonocore, E. Altobelli, F. Brandalise, V. Cesaroni, D. Iozzi, E. Savino, and F. Marzatico. “Improving training condition assessment in endurance cyclists: effects of Ganoderma lucidum and Ophiocordyceps sinensis dietary supplementation.” Evidence-based Complementary and Alternative Medicine 2014 (2014): 979613.

  6 H. J. Kang, H. W. Baik, S. J. Kim, S. G. Lee, H. Y. Ahn, J. S. Park, S. J. Park, E. J. Jang, S. W. Park, J. Y. Choi, J. H. Sung, and S. M. Lee. “Cordyceps militaris enhances cell-mediated immunity in healthy Korean men.” Journal of Medicinal Food 18, no. 10 (2015): 1164–72.

  7 D. Armanini, C. Fiore, M. J. Mattarello, J. Bielenberg, and M. Palermo. “History of the endocrine effects of licorice.” Experimental and Clinical Endocrinology and Diabetes 110, no. 6 (2002): 257–61.

  8 P. Patak, H. S. Willenberg, and S. R. Bornstein. “Vitamin C is an important cofactor for both adrenal cortex and adrenal medulla.” Endocrine Research 30, no. 4 (2004): 871–75.

  CHAPTER 4: THE FEMME FATALE

  1 Gloria Steinem. Revolution from Within: A Book of Self-Esteem (New York: Little, Brown, 1992).

  CHAPTER 5: THE ETHEREAL

  1 F. Bäckhed, H. Ding, T. Wang, L. V. Hooper, G. Y. Koh, A. Nagy, C. F. Semenkovich, and J. I. Gordon. “The gut microbiota as an environmental factor that regulates fat storage.” Proceedings of the National Academy of Sciences of the United S
tates of America 101, no. 44 (2004): 15718–23.

  2 P. J. Turnbaugh, R. E. Ley, M. A. Mahowald, V. Magrini, E. R. Mardis, and J. I. Gordon. “An obesity-associated gut microbiome with increased capacity for energy harvest.” Nature 444 (2006): 1027–31.

  CHAPTER 6: FOOD FUNDAMENTALS

  1 A. Chaix, A. Zarrinpar, P. Miu, and S. Panda. “Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges.” Cell Metabolism 20, no. 6 (2014): 991–1005.

  2 D. S. Ludwig, J. A. Majzoub, A. Al-Zahrani, G. E. Dallal, I. Blanco, and S. B. Roberts. “High glycemic index foods, overeating, and obesity.” Pediatrics 103 (1999): E26.

  CHAPTER 7: EAT YOUR VEGETABLES

  1 M. Rizwan, I. Rodriguez-Blanco, A. Harbottle, M. A. Birch-Machin, R. E. Watson, and L. E. Rhodes. “Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial.” British Journal of Dermatology 164, no. 1 (2011): 154–62.

  2 E. S. Mackinnon, A. V. Rao, and L. G. Rao. “Dietary restriction of lycopene for a period of one month resulted in significantly increased biomarkers of oxidative stress and bone resorption in postmenopausal women.” Journal of Nutrition, Health and Aging 15, no. 2 (2011): 133–38.