We’re happy to share the first heartwarming success stories from our very first program, from participants who mean a great deal to us.
D.A.
What was your purpose in joining this program?
I joined to fix things that felt wrong in my life but that I couldn’t quite name — things that had ruined my entire life.
How has this program helped your relationship with yourself?
This program taught me that I need to be more compassionate and gentler with myself. It taught me that I need to eat in a way that suits my stress levels, not go through long periods of fasting. I realized I needed to heal in two directions — physically and mentally. I benefited a lot from what Mr. Constantinos shared.
What physical and behavioral changes do you notice in yourself as the program ends?
Here are the changes I’ve noticed in myself: I wake up less at night. My blood sugar is stable because I learned so well from you how to eat for stress. The fasting I used to do had really ruined me. My libido improved a lot. Once my body relaxed, everything fell into place. My stress dropped a lot. And my fat literally melted away. The scale only shows a 2-kilo difference, but my appearance changed dramatically. My back pain decreased a great deal. The vertical ridges on my nails decreased. My heartburn and indigestion are gone. My mind became clear. I realized I hadn’t been living at full capacity. I don’t know if anyone else has experienced as much impact as I have, but I truly benefited enormously. It worked wonders for me.
Who would you recommend this program to?
I recommend it to all my sisters who can never lose weight no matter what they do, who wake up at night, and who live with an endless underlying anxiety.
Anything you’d like to add…
Combining this with what I’ve learned from you, I’ve come to the conclusion (though I could be wrong) that our childhood traumas made us prone to adrenal fatigue. I feel so lucky to have received this training — which has fundamentally changed my whole life — from someone as respectful of their work and as honest as you. I wish you and your family health and happiness. I love and understand you deeply. I’m hugging you with the deepest part of my heart.
A.B.
What was your purpose in joining this program?
I’ve followed Sema Hanım for a long time. I had previously joined the “Kız Gibi” program as well. When Sema Hanım shared information about cortisol and what she described matched exactly what I was experiencing, I decided to join and finally find a solution to this situation. What I was experiencing was anxiety, brain fog, and low energy. There was constantly a sense of being “triggered,” but seemingly without any reason, and this had completely taken over me for the past year. I couldn’t even do my job properly. I didn’t even feel like cooking at home; once I started something, I just wanted it to be over so I could sit down. If I went somewhere, I wanted to come back immediately. Even for something planned, an unexplained stress would start 3-5 days beforehand. By the way, I love traveling and seeing new places — normally I don’t like sitting at home and get bored easily — but during this period it was the complete opposite. I only wanted to stay home. When I was elsewhere, I’d experience heart palpitations, trembling in my hands and feet, sometimes a feeling of pressure in my head, sometimes dizziness. I woke up constantly every night between 2:00-4:00 AM and couldn’t fall back asleep. Believe it or not, I didn’t even want to go from the ground floor to the upper floor at home, I didn’t want to walk. It felt like my heart would race, like I’d get palpitations. I had many more symptoms like these. I’m 43 years old, and for a long time I thought this was due to perimenopause and wondered how I’d continue my life like this — but once I started this program, I became certain that what I was actually experiencing was a cortisol imbalance that I needed to get under control.
How has this program helped your relationship with yourself?
I found myself again. It had gone into hiding somewhat deep down, but I think we managed to bring it back out. I had essentially lost my self-confidence, my whole sense of purpose in life. Now I approach myself with more compassion, I don’t beat myself up, I’m learning to nurture and embrace myself. I immediately focus on my breath, on myself, on my body, on what’s inside me. I learned how to calm and release myself. In short, you could say “I made peace with myself” 🙂
What physical and behavioral changes do you notice in yourself as the program ends?
First I changed my diet, and even within a week or ten days I felt an incredible sense of relief. My energy came back. I used to lose words while speaking — explaining something to someone felt so difficult. I’m still mostly following the first eating plan, and even when I occasionally switch to the second, I mainly stick with the first. I do my exercises, I create moments during the day to breathe, I “empty my bucket,” I try to slow down, and it feels really good. Sometimes I even notice that I do things that used to be hard for me over the past year without even realizing it. Then I catch myself thinking, “Oh, this used to be so hard for me, and now I’m completely calm and not stressed.” Whenever I notice these improvements, I think, “I’m so glad I joined, I’m so glad you created this program.” There was a point where I was truly afraid the rest of my life would go on like this, in this constant state of alert…
Most of my symptoms have decreased a lot. Honestly, sometimes something reminds me of it again — it’s a process, of course — but I’ve learned to recognize and intervene in that state, and that was the first step. Beyond that, my brain fog is gone, my energy is back. More importantly, I got my self-belief back.
Who would you recommend this program to?
I’d actually recommend it to everyone — I think every person needs it. Without realizing it, we keep telling ourselves “this is just my normal now” and continue living that way. People forget what “normal” actually feels like, as if they’ve simply gotten used to living tense and on edge all the time. The body adapts quickly, but it’s actually a bad adaptation. Everyone should join and objectively look at themselves from the outside and think about why they’re carrying so much weight on their shoulders — and finally let go of what they can no longer carry…
Anything you’d like to add…
I thank you from the bottom of my heart for everything, for everything you taught us. You lit the way for us on this path, you became our light. I’m finding myself again and living the joy of that. Thanks to you — I’m so glad you exist 🙂
G.Ö.
What was your purpose in joining this program?
To gain a holistic perspective on the adrenal fatigue I was suffering from, and to put practical applications into place to address it.
How has this program helped your relationship with yourself?
I actually realized how much benefit even tiny exercises and teachings could bring to my body and mind. I saw that the cure was, once again, within my own body, mind, and routine.
What physical and behavioral changes do you notice in yourself as the program ends?
On the nutrition side, I was already applying things I’d previously learned from Sema Hanım, and seeing that they held true here too, I’ve continued with them. As for calming my nervous system, I used to do nothing beyond a breathing exercise every few days — but here I incorporated methods I learned, which are quite easy to apply, into my daily life, and I think this has been one of my biggest gains. Every time I apply these, I feel calmer than I have in years. I’m not exaggerating at all — it’s a kind of tranquility intoxication. Sometimes the effect lasts just 15 minutes, sometimes a few hours, but that’s exactly what I experience. Along with this, I try to make use in my daily life of the very valuable information Mr. Constantinos shared, and the opportunity to look at myself from a different angle. Also, as someone who has always taken very fast action in life and wanted quick results, I understood the importance of slowing down. Lastly, even though I can hear the footsteps of healing, I’ve accepted that this is a long journey. Just as I didn’t arrive at this point in a single day, I won’t transform in a single day either. My motto these days is: step by step, better every day…
Who would you recommend this program to?
Everyone! Who isn’t struggling with intense stress? At work, it’s about learning to manage it before reaching a breaking point.
Anything you’d like to add…
I want to extend my thanks to the whole team who put effort into this program. We’ll heal together. I’m so glad you exist.
G.A.
What was your purpose in joining this program?
I joined because I felt I no longer had the strength for anything, that stress was eating us alive, and that I needed to find a solution — something I’d tried to explain to my husband over and over, that stress was the cause of all our health problems, but I could never fully get through to him. (My husband and I are together 24 hours a day 🙂 🤲)
How has this program helped your relationship with yourself?
I feel like I’ve been reborn. I now look at life with a completely different light. Actually, this is how I used to be — I hadn’t even realized when I’d turned into such a bundle of nerves and stress. I recognized this during the training too. I feel like I’ve shifted onto a whole different plane in my life.
What physical and behavioral changes do you notice in yourself as the program ends?
I realized that my life has slowed down, that I’ve let myself go with the flow of life, and that it’s never possible to get ahead of what’s going to happen anyway. I noticed that I’ve largely given up, or am trying to give up, perfectionism. I stopped trying to be the “joker” who does everything. I look at everything as if from a bit of a distance now 🙂 I realized that exercise, taking time for yourself, relaxing, and making yourself happy are the most important things in this world. Unfortunately, I had forgotten myself, and now I’m trying, or striving, to enjoy finding myself again. Now I wait for people to finish their sentences, something I could never do before. I used to try to get everything done at lightning speed. I’d even minimize my trips from room to room, or bundle them all into one go, calculate the seconds I saved that way, and then use that saved time as a kind of work zone for myself. Looking back now, I think, “Was I crazy or what?” 🤣 In the end, I’m letting go of everything, absolutely everything, that weighs on me. I’m trying to savor the feeling of letting go of the burdens piled on me, of breathing. I had forgotten how to breathe in my life. Now I’m trying to open up space to breathe again.
Who would you recommend this program to?
I recommend it to everyone I see and notice around me… Everyone needs it so much, we’re under incredible stress.
Anything you’d like to add…
I’m stressed, and my husband is even more stressed than I am. My husband is trying to reduce his stress too, and so am I. Our relationship has become more peaceful, more positive. Our life together has too. (We’ve been together for about thirty years.) Letting life flow on its own is truly a wonderful thing.
Y.K.
What was your purpose in joining this program?
I joined to get to know myself and my body more closely, and to feel that I wasn’t alone. While I was going through Sema Hanım’s other two programs, and she was going through the causes of fatigue, the huge question marks that had been in my head for a year started to get answered, at least a little. I wanted to be part of this journey of getting to know myself better, this journey of self-love.
How has this program helped your relationship with yourself?
Sometimes I felt very misunderstood and spiritually alone. I’ve been experiencing changes for about 1.5-2 years and trying to make sense of them. Comparing myself to other people made me feel strange, and when I shared the change happening inside me, I’d be met with opening lines like “so what, everyone has that.” This program told me, “you’re normal, what you’re experiencing is normal, don’t be afraid.” And that is so, so valuable.
What physical and behavioral changes do you notice in yourself as the program ends?
First of all, I no longer feel like an alien anymore 🙂 I’m a normal individual, and there are normal, sensitive-hearted people like me in this world… Because of how I was raised, I became someone who took on a sense of responsibility, perfectionism, the effort to please everyone, the effort to never hurt anyone — and as a result, someone who got hurt, whose trust got damaged, but who could never express it. And over the past 1.5 years, this started affecting me without my realizing it — I started eating less healthily, and despite being a very organized person, I became quite scattered, constantly postponing tasks (usually household-related ones). What’s more, I’d first postpone and then get angry at myself for not doing it. I’d become judge and prosecutor, passing sentence on myself and punishing myself. Now, even if just a little, I’m more understanding toward myself; I’ve at least started making plans to get things in order and taking hold of one end of the task. These are small steps for humanity but truly big steps for me. And maybe it’s selfish, but seeing throughout the program that others were going through changes like mine felt good to me.
Who would you recommend this program to?
To everyone who wants to set out on a journey of self-discovery. To everyone who feels strange and like an outsider. To everyone who feels like they have to carry the whole weight of the world on their shoulders. To everyone who needs to know how valuable and special they are. And most of all, to my sensitive-hearted, emotional fellow women. Even though I sometimes get frustrated with this sensitivity of mine, by the end of this program I found myself saying “I’m glad I’m sensitive.” Because this strange world, this cruel world, becomes more livable thanks to sensitive-hearted, beautiful people like us. I’m glad we exist 🙂
Anything you’d like to add…
Endless thanks to Sema Hanım, Mr. Constantinos, Tuğçe Hanım, Melda Hanım, and Gökçe Hanım for their efforts.
And endless thanks to Sema Hanım for so courageously opening your heart to us, for always encouraging us — may no stone ever touch your foot…
S.K.
What was your purpose in joining this program?
My aim was to regulate my sleep and get rid of the feeling of fullness/pressure I was experiencing in my head.
How has this program helped your relationship with yourself?
I think Mr. Constantinos’s explanations will serve me for a lifetime, and I plan to reread the documents periodically because they’re all very deep knowledge. As for healthy eating and maintaining it, it was something I’d been doing and then falling back from for a long time. At the very least, I’ve now learned what I need to pay attention to.
What physical and behavioral changes do you notice in yourself as the program ends?
My sleep improved — I no longer wake up at night. The feeling of fullness and pressure I felt in my head decreased significantly thanks to the exercises and nutrition plan I was given.
Who would you recommend this program to?
I’d recommend it to everyone who wants to get to know their body. It was a program where I even found the answer to “why do we feel the urge to go right after drinking a glass of water,” and learned the reasons behind small details.
Anything you’d like to add…
I’m so glad healers like you exist. Please never stop sharing what you know with us 🙂
D.A.
What was your purpose in joining this program?
To increase my knowledge about adrenal fatigue, but more importantly, to support my body through practice.
How has this program helped your relationship with yourself?
For me, this program was completely life-changing and life-healing. Especially the nutrition part gave me access to a method I’d been searching for for years — something sustainable, something that made me feel so, so good. For years, through my own effort, I’ve already had a very clean, very natural diet. For years I’ve felt that skipping breakfast and fasting diets don’t do me good, and I know that path isn’t for me. However, even though I never consumed white sugar at all, I could never quite figure out the sugar/carbohydrate part. My goal for years had been to find a nutrition method that made sense to me and that I could sustain. With the information in this program, a lightbulb finally went off in my head! The nutrition approach the program taught fit me perfectly, and the other health strategies, practices, and knowledge will be a lifelong treasure for me. Bless your hands and your research. Also, seeing that there are other sensitive-hearted people like me was very good for my heart. I’m so, so grateful to Sema Hanım, Mr. Constantinos, and their team.
What physical and behavioral changes do you notice in yourself as the program ends?
I’m much kinder to myself now. I keep stopping and saying, “My dear self, my dear body.” I create time and space for myself to breathe, to calm my nervous system, and for practices. I keep asking myself, “What can I empty out of my bucket?” My body relaxed. My bloating went down. My digestion became easier. The question “what am I doing wrong?” about nutrition is gone. What more could I ask for! 😊
Who would you recommend this program to?
I’d recommend it to everyone who breathes.
Anything you’d like to add…
Thank you so much for your effort, your knowledge, and for the paths you walked and the difficulties you overcame yourselves in order to prepare and present this program 🙏🏻
G.T.
What was your purpose in joining this program?
My aim was to learn the relationship between adrenal insufficiency and nutrition from you, with up-to-date information. I’d also noticed I was having trouble losing weight during a stressful period, and I signed up the moment the program opened 🙂
How has this program helped your relationship with yourself?
You helped me remember to slow down a bit, to stop and listen to myself, and even to notice that I was unnecessarily backing myself into a corner. Thank you 🙂
What physical and behavioral changes do you notice in yourself as the program ends?
Now, when I feel a craving for something sweet, it crosses my mind that I’d be putting my adrenal glands under stress 🙂 You reminded me of the importance of balancing the nervous system, and that it’s not actually that much of a hassle 🙂
Who would you recommend this program to?
This is the third program of yours I’ve joined — I mention your name in every new setting where the word “nutrition” comes up, and I share your Instagram account as an example. So, I’d recommend you to everyone 🙂
Anything you’d like to add…
On top of what I learned about nutrition from your other programs, in this one Constantinos’s instructive contribution raised my awareness even further. Thank you so much, I’ll keep following you and learning from you 🙂 Thanks to Tuğçe for the daily updates, and to Melda for her “sweet” interpreting 🙂 It was a pleasure to listen to and watch you.
T.U.
What was your purpose in joining this program?
My aim was to prepare myself for menopause, because two years before this, due to intense stress and high cortisol, I found myself in perimenopause, not having had a period for 352 days. Through the “6 cm” program I got my period during that process, and that was the first time I understood the root cause…
How has this program helped your relationship with yourself?
It helped me prioritize myself and reach an awareness of self-compassion.
What physical and behavioral changes do you notice in yourself as the program ends?
I’m calmer and more at peace with my own body. When I notice I’m tired, I’ve stopped pushing myself.
Who would you recommend this program to?
I recommend this program to all my fellow women across the Middle East region.
Anything you’d like to add…
I set out on this journey of awareness with you, starting with “6 cm.” If I haven’t lost myself in life over this past year, that’s largely thanks to your effort. My eyes well up as I write this, because this process was long, hard, exhausting, and wearing — but the part about making sense of it all was the most damaged part. Now being able to manage the process, to say “the power is mine, the control is mine,” is indescribable. Stay with love…
N.D.
What was your purpose in joining this program?
I joined intending to benefit myself, believing that severe low energy, nighttime sleep disturbances, and an inability to control stress meant I had adrenal fatigue.
How has this program helped your relationship with yourself?
I’ve started not taking things personally anymore; the process of acceptance did me good. I feel like the pressure on me has decreased. I think the feeling of distress that used to hit me from time to time has eased. It’s as if I’ve made space for my body and soul.
What physical and behavioral changes do you notice in yourself as the program ends?
Since I’d also joined your other programs on nutrition, comparing them, this was a very smooth program — easy to apply. The somatic and breathing exercises, the small prompts given along the way, felt really good. My nighttime waking decreased a lot. My energy is better. I’m now trying not to take behaviors personally, and I’m making progress on accepting situations. I’m even recommending these exercises to people close to me.
Who would you recommend this program to?
I recommend this program to every woman and man worn down by our era, who is experiencing breakdown both physically and mentally but who can’t understand or resolve it amid the chaos of life. It’s a wonderful program that complements both the nutritional and psychological sides of each other, and that provides excellent support for physical, mental, and emotional healing. Anyone who joins shouldn’t doubt that this holistic healing program — which involves very powerful, intensive effort and work — will light their path…
Anything you’d like to add…
Dear Sema Hanım and Mr. Constantinos, you put in so much effort. We received a wonderful training, you healed our bodies and souls. I thank you and your entire team so much. I find every training you give so valuable; thanks to you I’m giving myself and my body the most beautiful gift and healing. Thank you so much, with love…
N.D.
What was your purpose in joining this program?
I joined in order to learn to manage my anxiety.
How has this program helped your relationship with yourself?
I started building a relationship with myself — for the first time, actually.
What physical and behavioral changes do you notice in yourself as the program ends?
Taking care of myself every day no longer feels boring at all. I’m connecting with myself for the first time, and it’s a wonderful thing. I used to wake up a lot at night and couldn’t sleep until morning. Now I sleep soundly most nights, and even if I wake up, I can fall back asleep using the somatic movements. Sleep had become my biggest source of anxiety. My hair loss decreased so much from the very first week that I’m still amazed. And I no longer give exaggerated reactions to my children like before — I’m much calmer 🙂 I no longer wear myself out trying to get everyone in my social circle to like me, to be seen by everyone. I’m not trying to prove myself to people anymore. I’ve been doing yoga and eating healthily for years, but I realized I was doing these things very much on autopilot. The somatic work opened up a whole new window in my life, and I even applied for somatic yoga instructor training. I never would have guessed this program would create such big changes in me. Sema Hanım, her dear husband, and the whole team are so precious — I thank them all 🙏
Who would you recommend this program to?
To everyone, truly everyone…
Anything you’d like to add…
What can I say — thank you so much to you and your dear husband, you are so precious. You shared all your knowledge and experience so generously that my eyes well up even while writing this…
B.A.
What was your purpose in joining this program?
Sema Hanım, I’ve been following you on Instagram for a long time. I always read all your posts with great interest — they’ve added a lot to me. When you recently talked about your own adrenal issues and how you started coping with them, I realized I was experiencing the same problems and decided to join the program.
How has this program helped your relationship with yourself?
I understood once again how important nutrition is, but I also learned that it’s not just about nutrition — that there’s a psychological side too, and that things like somatic exercise, meditation, vagus nerve exercises, self-compassion, and sleep are all part of it as well.
What physical and behavioral changes do you notice in yourself as the program ends?
I’ve started managing to “empty my bucket” 🙂, to ask for help, and to stop telling myself “I have to handle everything because I’m strong.” This has reduced my tension. My sleep is better. I used to live as if I were always rushing to get somewhere; I’ve slowed down, I’ve calmed down. I eat 3 meals and I’m not gaining weight. I believe in this training so much, and I know that if I apply it properly, the way you do, I’ll succeed.
Who would you recommend this program to?
I think all women should apply it. Everyone in perimenopause and menopause should apply it especially.
Anything you’d like to add…
I don’t know how to thank you enough — I saw how wholeheartedly you worked to teach us, to pass on your knowledge. Bless your effort. You are so, so loved ❤️
B.E.R.
What was your purpose in joining this program?
My purpose in joining the program was to find a solution to my chronic fatigue, unresolved sleep problems, inability to rest, and bloating issues.
How has this program helped your relationship with yourself?
It taught me to hold up the same mirror of compassion I show my children toward myself as well.
What physical and behavioral changes do you notice in yourself as the program ends?
Physically, I feel stronger and I know myself better. I learned to recognize the triggers, which had become part of my daily life, that raised my cortisol. For example, the rush of trying to leave the house on time in the morning used to disproportionately increase my stress. Now I balance myself more easily before and after those moments with planned vagus nerve exercises. When I encounter unexpected stress triggers, the first thing that comes to my mind now are the vagus exercises that call me back to center. I’m still working on the unexpected situations, but knowing this is a long journey and celebrating the small victories gives me strength.
Who would you recommend this program to?
Actually not to a single group — I’d recommend it to everyone living in this era.
Anything you’d like to add…
This program gave me not just tools, but a way of approaching myself. I know myself better now, I notice my triggers, and I see that I can handle them. Knowing the process will take time but feeling that I’m making progress gives me strength. Thank you for holding space for me and guiding me on this journey.
G.Ö.
What was your purpose in joining this program?
I wanted to get to know my body and be able to support it better. Understanding why I feel more anxious, more tired, or more out of control during certain periods — the physiological and emotional background of this — was very important to me. I didn’t just want an answer to “what should I do?” but a real, scientific answer to “why do I feel this way?” Being able to make more conscious choices, correctly read my body’s signals, and establish a sustainable balance were my core motivations. In short, I joined this program to build a sturdier, more compassionate, and more informed relationship with myself.
How has this program helped your relationship with yourself?
After experiencing burnout, I had become quite alienated from myself. It was as if I were trying to communicate with a newborn baby, trying to understand what it needed. Honestly, I still feel that way sometimes. Working with a doctor who takes a holistic medicine approach, given what my country of residence offers, has been a great stroke of luck for me. But still, this is a healing process and a journey. This program especially helped me understand how cortisol works in my body. I can now more clearly identify which emotion is linked to which physical response, and what I actually need when I feel a certain way. Most importantly, the distance between me and myself has shrunk.
What physical and behavioral changes do you notice in yourself as the program ends?
I truly feel empowered because I’m now better equipped when it comes to myself. I understand my body, my needs, and my behavioral patterns better. This awareness gives me a sense of control. Many things that used to feel uncertain now seem clearer and more manageable. I now know there are concrete steps I can take, and that gives me both confidence and hope. In short, I’m in a place that’s stronger, more conscious, and more capable of taking responsibility — not just physically, but mentally and emotionally too. That is the biggest change for me.
N.Y.
What was your purpose in joining this program?
My aim was to lose weight.
How has this program helped your relationship with yourself?
It’s been amazing. I’m beginning to learn to listen to myself and to say “I matter.” I’m bringing the phrase “this is not more important than me” into my life. I got acquainted with feelings like hunger and rest.
What physical and behavioral changes do you notice in yourself as the program ends?
The most noticeable change for me was my sleep pattern. I only wake up once now. I can fall right back asleep. I wake up much more refreshed in the morning. My energy has started rising too. Breathing exercises and meditation helped me physically settle down and calm myself. Still early days, let’s see…
Who would you recommend this program to?
To women who try to live life “running” and who use that as a way to keep their minds occupied.
Anything you’d like to add…
I wish it were longer 🙂 Everything fell into place so well. Breathing is such a simple thing, yet so effective. My nutrition is settling in too, my sweet cravings are completely disappearing. Hopefully I’ll see the effects on the scale too. Thank you for the knowledge.
D.U.
What was your purpose in joining this program?
I joined blindly, because I’m certain every program Sema Hanım prepares has endless benefit. Actually, I didn’t have a complaint that I was aware of.
How has this program helped your relationship with yourself?
I realized just how fast and rushed I was living life. Now I move forward with an awareness of slowing down. I can say “it’s okay if I don’t manage to get to everything.” If doing all my routines would leave me no time to rest, I now sometimes eliminate even some routines for that evening. With the small interventions made regarding sleep, my sleep quality has increased tremendously. And this is just the beginning… once I settle into all of it, I might even see fairies 🙂
What physical and behavioral changes do you notice in yourself as the program ends?
When I joined, my motivation was actually just “let me have the knowledge, I’ll surely need it someday, or it’ll benefit my loved ones too.” I’m already quite well-versed in nutrition from previous programs. However, even though I don’t have an adrenal disorder to the point of having complaints, I saw that with my lifestyle, I was steadily heading toward that point in the long run.
Who would you recommend this program to?
To everyone, without exception… Even those who say “I don’t have adrenal dysfunction” need to learn this, because there’s no doubt our lifestyle will bring us to that point.
Anything you’d like to add…
I want you to keep teaching us something, constantly. After every program I think “that’s it, there’s nothing left to teach,” and yet you come back again with an amazing new topic. I’m so glad you exist, Sema Hanım… Following you with love <3
G.S.
What was your purpose in joining this program?
I didn’t think I was experiencing adrenal fatigue, but both my personal life and my work life carry a lot of chaos and stress. I joined this program to understand how I could protect myself and what I could do to avoid experiencing adrenal fatigue in the future.
How has this program helped your relationship with yourself?
It definitely helped me understand my body and soul better. I saw that our bodies already give us early warning signs, and I learned how to make sense of them and take action 🙂
What physical and behavioral changes do you notice in yourself as the program ends?
The biggest physical changes I’ve observed are that my digestion has settled into a rhythm and my sleep quality has increased, along with a decrease in my headaches, digestive issues, and sugar cravings. As a behavioral change, I no longer feel guilty about tasks I planned but couldn’t complete, I get less irritated with people around me, and I feel less anxious 🙂
Who would you recommend this program to?
I’d recommend it to people working in stressful work environments, those who feel they carry the entire weight of the family on their shoulders in their personal life, and those who also want to get their nutrition in order.
Anything you’d like to add…
Thank you so much for your sincerity and warmth. Your energy is wonderful. I think I can currently apply only about 40% of what you taught in this program, but as you also said, I’m not stressing myself out trying to do everything at once. I’m trying to gradually incorporate all of it into my life. The documents you sent were very helpful in this regard too. Your husband’s sections were wonderful as well — I’m already someone interested in psychology, but they gave me different perspectives. I’m so glad you exist, may everything go the way you wish 🙂
E.Ş.E.
What was your purpose in joining this program?
Even though I was doing some things right with nutrition, I kept going back to square one. I kept reverting. I hadn’t been able to solve my sleep problem through any means — not being able to sleep at night, waking up frequently, not being able to fall back asleep. Daytime sleepiness. Being constantly tired. I had gotten very fed up with myself.
It was in the notes you sent: I couldn’t escape the cycle of Poor sleep → More fatigue → More coffee/sugar → More stress.
How has this program helped your relationship with yourself?
I was in the process of making peace with myself. I spent 3 years trying to learn this. My slip-ups decreased, but when they happened, the feeling of failure I fell into was very intense. I used to experience the same slip-ups with nutrition very often too — 70 kilos, 75 kilos, 70 kilos, 80 kilos. But now I find that I’ve made peace with the slip-ups. I’m more compassionate when I talk to myself.
“True strength lies not in forcing, but in softening and being able to pause.” This sentence really resonated with me. “Don’t question what people can do for you — ask what you yourself can do for you.” These are notes I took during Mr. Constantinos’s lesson. I’m letting these steep inside me too.
What physical and behavioral changes do you notice in yourself as the program ends?
Physically, my body crashed for the first 2 weeks. Then I had a serious slip-up with nutrition, but I came back and started pulling myself together again. Emotionally, I’m showing myself much more compassion. Resting used to irritate me. Being tired, being sick used to drive me crazy, but now I can say “Ohh, I feel like resting.” I can say “I’m tired, I need to stop.” I can say “I’m sick, I’m going to lie down.” The techniques you taught really come in handy when stress and anxiety rise. I used to attack my body with cardio to lose weight — I’ve given that up. I’m continuing with calmer, more tranquil exercises. I’d been trying to give up coffee in favor of cacao, but I think I actually gave up coffee in these 6 weeks. Even when it’s offered to me, I don’t feel like drinking it. Smoking bothers me a lot now too. The urge to quit crossed my mind during these 6 weeks. Let’s see what’s possible, I’m exploring.
Who would you recommend this program to?
I’m sending your links to all my friends over 35, because everyone needs to know this. My husband learned about cortisol along with me and now tries to figure out what it does to him throughout the day. My friends tell me about their spouse, kids, boyfriend, work — they complain. They say “I’m about to lose it.” They say “I can’t sleep.” I find myself saying, “Your body doesn’t feel safe, your cortisol is rising, your blood sugar is becoming unstable.” We can’t even gossip anymore 🙂
Anything you’d like to add…
I’ve been working on myself for a long time. Looking at where I’ve come from, I’ve crossed oceans. I really admire myself for that, but over this past year I found myself drowning in a spoonful of water. This training became a space that brought everything together. Knowing what cortisol does in the body made sense of things I couldn’t previously understand. Most of all, it helped me find and cope with my slip-ups, both emotional and nutritional. Whoever seeks healing for their own troubles will surely find a way — and that’s you — and then becomes a source of healing for those around them. I’m so happy to be the first link in this circle. While making mental and physical effort to heal myself, I used to say, “At this rate I think I’ll become a healer.” I saw — it’s possible 🙂 Sema and Constantinos, thank you so much for everything. For your efforts, for your belief, for every piece of knowledge you shared… With love…
N.A.G.
What was your purpose in joining this program?
I was boiling in a cauldron of stress, worry, and anxiety. I was searching for change. I started seeing a psychologist, and yes, it helped, but while thinking there had to be something more, the idea of bringing food into the equation made a lot of sense. Even though I didn’t have the strength to start, I joined this program with a push from my sister.
How has this program helped your relationship with yourself?
First of all, just starting, doing something for myself, felt good. My awareness of my reactions to what happens to me increased. Being together with so many women like me made me feel “normal,” because I had fallen into a pattern of starting to feel “abnormal” due to the people around me saying things like “you’re so nervous, you’re so anxious, don’t fuss so much.”
What physical and behavioral changes do you notice in yourself as the program ends?
The swelling in my hands, face, and stomach visibly decreased. My capacity to cope with what comes during moments of stress increased.
Who would you recommend this program to?
I’d recommend it to everyone, but recommending alone won’t do it. Those whose time has come to transform will find you anyway…
Anything you’d like to add…
Thank you. I’m a bit anxious about the period after we part ways. I may need your support in other programs someday — see you again.
S.P.K.
What was your purpose in joining this program?
I started my PhD in September 2025. On top of my working life, I created this extra situation for myself. As my workload increased, I felt myself becoming sluggish. One day I came across your video on Instagram — the one showing the effect of cortisol, where the pants become loose 🙂 I had always been trying to lose weight. In fact, that’s why I wanted “6 cm,” but even though I knew about nutrition, it just never worked out. The lose-and-regain cycle kept continuing. After seeing that video, and during my PhD process, I inevitably noticed that my increasing stress was uncontrollably accelerating my weight gain, and that’s why I chose the “Güç Bende Artık” program. Meanwhile, my nighttime waking had also increased. I’m normally someone who sleeps regularly and values sleep. I put these things together, and since it coincided with my PhD break, I signed up 🙂
How has this program helped your relationship with yourself?
First, I understood the logic of nutrition — especially why intermittent fasting doesn’t work for me 🙂 Even though I can’t follow it perfectly, I pay attention to nutrition about 80% of the time. I especially find the morning and evening snack times very useful. My nighttime waking due to needing the bathroom happens at least once a day. It’s still ongoing, but if I don’t forget my evening meal (just 2-3 walnuts for that), I don’t wake up. And I sleep at least 6 hours straight. Yoga practice has always been part of my life, and I’m still continuing it, but I’ll lighten the intense sessions. Besides this, it turns out I was doing vagus exercises unconsciously too. Now I’m trying to do them more consciously.
What physical and behavioral changes do you notice in yourself as the program ends?
I lost 2 kilos and toned up. I experience very few eating binges now. I make more careful choices when eating out. Most importantly, I don’t weigh myself as often as before 🙂
Who would you recommend this program to?
Everyone with a lot of stress, and I think everyone wanting to lose weight, should join.
Anything you’d like to add…
It was a very fulfilling program, thank you. I’d like to stay in touch going forward.
H.O.A.
What was your purpose in joining this program?
I joined because I thought it would be a remedy for the troubles I’d been experiencing for years and would help me increase my quality of life.
How has this program helped your relationship with yourself?
At an extremely hopeless time, when I had said “Okay, I’ll just continue my life like this with these troubles,” it enabled me to say instead, “I can heal and I can be better.” Now I know what’s wrong with me and that I’m not alone. This made me treat myself with more patience, and I’m filled with more hope.
What physical and behavioral changes do you notice in yourself as the program ends?
First of all, my energy is very good now — before, I could barely hold on until noon. My dizziness lightened. The feeling that my head was about to burst is now almost gone. Even when it happens, I now do 5 minutes of vagus work and feel relief 🙂 My mind is clearer, my forgetfulness has decreased, and my decision-making ability is working again after a very long time 🙂 Before, I had extreme difficulty making decisions — when I tried to decide on something, it felt like my brain would explode. My mood swings decreased significantly, and I’m gradually becoming a more positive and calmer person. No matter how healthily I ate, I would gain weight for no reason; now the swelling in my body is gone and I’ve slowly started losing weight. My extreme sensitivity to light, sound, and smells (I especially couldn’t use perfume, even natural ones) decreased significantly. My body had been rock-solid stiff, and the funny thing is I wasn’t even aware of it — I was just living that way 🙂 There’s serious relaxation in my body now. My sleep is much better quality. I still have a long way to go, but the progress I’ve made in such a short time feels like a miracle 🙂
Who would you recommend this program to?
To everyone who has gone from doctor to doctor for years, dealt with countless diagnoses and treatments without their food making any headway, or who eventually got the response “everything is fine” but knows that something isn’t right in their body.
Anything you’d like to add…
What can I say, thank you soooo much 🙂 I hope everything goes the way you wish. Until we meet again — this time with only good developments, of course 🙂
H.Ç.K.
What was your purpose in joining this program?
To understand what was going on in my body and find an effective, lasting solution to my problems.
How has this program helped your relationship with yourself?
First of all, the word “slow down” entered my life — I was someone who always did everything running, living by “run or you’ll fall.” Now I notice it and tell myself “slow down,” and it feels incredibly good. I reached the mindset and the strength to be able to feed my body healthily. I’ve started noticing my limits. Where I used to reach the breaking point and keep going anyway, I now notice that limit and try to make the person in front of me feel it too.
What physical and behavioral changes do you notice in yourself as the program ends?
My sleep is definitely better. I used to wake up 2-3 times a night; now I either don’t wake up at all, or I wake up once and can fall back asleep. My high blood pressure has stabilized and no longer spikes wildly. I understood that giving myself time isn’t a luxury but a necessity, and I noticed that these 10-minute rests have huge healing power. I used to feel unhappy, exhausted, extremely weak — now I can find the strength to carry on with my life. I’ve started noticing the beautiful things in life again. My body had become huge, truly huge. Right now it’s as if a balloon in my belly has visibly deflated 😅 The severe headache that used to start before my period and last 1-2 days didn’t happen this month. I could probably write more, but what more could there be — even these are incredible ❤️
Who would you recommend this program to?
To everyone who wants to build a healthy connection with themselves and their body, and of course especially to people like me who have many things happening in their body at once and struggle to make sense of it.
Anything you’d like to add…
I’m so glad you exist 🙏 You became our light on this path. I think this program is a savior for humanity, that’s how I see it.
B.Y.
What was your purpose in joining this program?
I had been diagnosed with adrenal fatigue and joined to learn how to heal.
How has this program helped your relationship with yourself?
It helped me put my own needs first, no matter what.
What physical and behavioral changes do you notice in yourself as the program ends?
Slowing down is very hard for me. During the program process, I understood that if I don’t slow down, I won’t be able to pull myself together. I reduced my sessions. I was going to launch a new training — I postponed it. The people around me are so used to my being constantly active that when they’d say “let’s do this too, let’s do that too,” I started saying, “Sorry, I can only do one of these.”
Who would you recommend this program to?
To everyone, but especially to people whose symptoms have been building up for years despite going from doctor to doctor and being told “your test results are wonderful.”
Anything you’d like to add…
Thank you so much for everything. I’m so glad you exist.
A.D.N.
What was your purpose in joining this program?
I joined to resolve the fatigue I was experiencing, and to bring stress management and self-care into my life.
How has this program helped your relationship with yourself?
I was reminded once again how important it is to prioritize myself and my body, both for my own sake and for those I care for.
What physical and behavioral changes do you notice in yourself as the program ends?
Throughout the program, we were going through a difficult process at home — a construction job that had been dragging on for months with constant mishaps and delays. During this time, the vagus exercises and meditation I did (even if not very often) definitely helped me stay calmer. Normally I wake up a lot at night — I have a disabled daughter I care for. Along with the program, my transitions back to sleep after each waking started becoming faster. Every sentence from Mr. Constantinos was also very valuable and made me carefully rethink my own life processes.
Who would you recommend this program to?
First of all, of course, to tired, burned-out people who don’t know how to prioritize themselves — and really, to everyone.
Anything you’d like to add…
Thank you for your efforts. You are very generous in sharing knowledge.
N.Ö.
What was your purpose in joining this program?
My primary aim was to regulate my rising blood sugar levels, despite using medication, by learning proper nutrition. My constant feeling of hunger and inability to stop snacking, my fondness for carbohydrates, my anxieties about daily events like traffic, and my tendency to overthink — issues that seem easy to solve for people who haven’t experienced them for years, but that I struggled with — my desire to manage these better was also influential in my joining this program.
How has this program helped your relationship with yourself?
I understood that I wasn’t alone and that everything wasn’t due to my lack of willpower. I learned to strive toward creating solutions instead of avoiding thinking about my problems.
What physical and behavioral changes do you notice in yourself as the program ends?
My blood sugar levels dropped by half. I saw that I could lose weight at a slow but healthy pace. I learned to eat salad, to feel full without bread, to stay away from sweets. When I strayed, I noticed I experienced the same problems again, and I understood the importance of maintaining consistency.
Who would you recommend this program to?
I recommend it to everyone who can create an opportunity to understand how important their own health is, to prioritize it, and to learn to prevent and manage it well even if they don’t currently have a problem.
Anything you’d like to add…
I’ve been following Sema Hanım on Instagram for a long time. Her realistic and sincere approach, and the way she shares her own experiences in a way that benefits others, caught my interest. The trainings she’s taken to develop herself further in this field and to be even more useful, and the fact that this program was planned and carried out together with a psychologist, affected me even more positively. Thank you so much to Sema Hanım and Mr. Constantinos for all their efforts, their care in understanding and supporting us, and the resources they prepared and shared. All of it was very beneficial.
E.G.M.
What was your purpose in joining this program?
I joined the program to learn how to balance my high cortisol.
How has this program helped your relationship with yourself?
As I started learning the wrong things I had believed were right, I started understanding myself better. And as I started understanding myself better, I started showing myself compassion instead of beating myself up.
What physical and behavioral changes do you notice in yourself as the program ends?
Thanks to this program, I discovered that I was a dopamine addict. I saw that all my actions were dopamine-driven. This, in turn, caused my health to deteriorate both physically and mentally over years of exposure to high cortisol. During the program, I learned the nutrition method that supports healthy cortisol function and started applying it. I learned to send my brain the signal “I am safe” through various methods throughout the day. I used to wake up at least 4-5 times every night. Thanks to nutrition and exercises, I now only wake up once. My sleep quality increased. My stress management is better. Since my meals are more satisfying, my craving for unhealthy foods has decreased a lot, and I believe it will disappear completely over time.
Who would you recommend this program to?
I think the content of this program is one of life’s fundamental skills. Just as we spend hours teaching photosynthesis in schools, the topic of the cortisol hormone — which carries such huge importance for human health — should be taught to everyone too. That’s why I recommend this program to everyone.
Anything you’d like to add…
This program is a turning point for me. Over 6 weeks, we were equipped with pages of information in both nutrition and psychology. We discovered the wrong things we believed were right. We learned how to fix these mistakes. The route is being recalculated, and this time our path is being illuminated with the right information 🙂 Thank you so much to the whole team under the leadership of Sema Hanım and Mr. Constantinos.
S.K.
What was your purpose in joining this program?
To increase my awareness around managing my stress and to give myself a kind of self-care. It was to remind myself, something I’d put last on the list, that I deserved a gift and needed to prioritize myself.
How has this program helped your relationship with yourself?
It increased my compassion toward myself. It taught someone who’s used to constantly running that taking breaks, pausing, or stopping is also necessary — and that this isn’t a bad thing.
What physical and behavioral changes do you notice in yourself as the program ends?
Pausing, breathing, slowing down have entered my daily routine, and that’s a big step for me. The most distinctive point of this program for me was showing that nutrition + meditation + psychology + exercise working together makes the effect both visible and sustainable. In other words, nothing works in isolation, and it doesn’t actually happen all at once — but in this program, once you build a routine that includes all of them, you end up building the system.
Who would you recommend this program to?
To everyone — I think humanity should be aware of these things — but I’ll especially say “to women,” because between work, family, and household responsibilities, we tend to push ourselves to the back of the line with a “we’ll deal with it someday” attitude, but the body doesn’t accept that, and I think everyone should take precautions before reaching that limit.
Anything you’d like to add…
First of all, thank you so much. Even though I tried to go through things and explain them to myself, in a period where I was given classic treatments and guidance, I can’t express the joy I felt when Sema Hanım stepped forward and said, “I experienced these too, and there’s a remedy.” Someone I trusted said, “Yes, this is real,” and started a program — what more could I ask for… Someone far away heard me!
B.Ö.
What was your purpose in joining this program?
I join every program of my dear Sema Hanım’s blindly, but one of my purposes in joining this particular program was to slow down my daily life and learn how to bring my stress under control willingly and with pleasure. It was to be able to learn to say “no” and make my life a bit more comfortable for myself.
How has this program helped your relationship with yourself?
It helped incredibly. It helped a lot by teaching me how to empty out the things that pile up in the “bucket” of daily life, how to manage things with a calmer state of mind, and how to make my eating habits and sleep routine more comfortable.
What physical and behavioral changes do you notice in yourself as the program ends?
I’m experiencing the comfort of being calmer and more tranquil, staying calm through the exercises I’ve added to my daily routine, falling into wonderfully deep sleep, and waking up with amazing energy. I learned how to calm myself down whenever I face rush or stress.
Who would you recommend this program to?
I recommend it to everyone in my life.
Anything you’d like to add…
I’m so happy to have joined this training with Sema Hanım and Mr. Constantinos. It helped me a lot in developing my comfort zone and emptying out what piles up in my bucket amid the rush of life. I’m so glad you exist.
S.D.V.
What was your purpose in joining this program?
One of the biggest reasons I joined this program was the sleep problems I’d been experiencing recently. For as long as I can remember, I’ve never woken up feeling rested — but this had stopped feeling sustainable given my working life and all the other adult responsibilities piling on top of it. I’ve had therapy on and off over past years, and my husband and I currently go to couples therapy together. With the awareness that came from that, I knew there could be deeper underlying reasons. On top of that, I’d been diagnosed with hypothyroidism and fibromyalgia at a very young age. How else was my body supposed to send me signals 🙂 It was time for me to stop failing to enjoy life, to feel excited and motivated about it. At 28, I didn’t deserve to be carrying the body and soul of a 90-year-old 🙂
How has this program helped your relationship with yourself?
This program actually enabled me to be able to write the things I wrote above 🙂 I knew my body was trying to signal to me, that I needed to get a different kind of psychological support, or that I needed to radically change some things in my life. But I didn’t know where or how to start. Despite all the information out there on the internet, I needed to get this help from a trustworthy and compassionate source. Once I started receiving the information from you one by one, in sequence (especially in the psychological support, vagus exercises, and meditation parts), I began putting into words things I hadn’t been able to express before. I clearly felt how much the “me” inside me needed me. I began to feel compassion for her and apologized deeply for neglecting her. I was able to start saying, loudly and clearly, both to myself and to those around me, what I needed. I started hearing my own inner voice and making space for it. I started approaching what my body, my cells, my hormones were doing for me with awareness, and supporting them.
What physical and behavioral changes do you notice in yourself as the program ends?
At the start of the program, I was in Italy with my husband’s family. Part of January I was also on a long-planned vacation with my own family. Traveling from city to city, it was a bit challenging to create space for exercise for myself. After all, you suddenly decide to change, and even though your family is supportive, there’s a changing routine and a changing “me” in the picture 🙂 Choosing the healthiest possible meals while in different cultures was also a bit challenging, but despite this I think I did the best I could. I tried to focus on what I was trying to do rather than what I couldn’t. As soon as we got back to our own home, I started incorporating the routine I had in mind into my daily life. Not having energy dips during the day was one of the first things I noticed. Some nights, waking up only once as well (I used to wake up every time I turned from one side to the other before). Being able to create a space of my own emotionally, and demanding it, lifted a huge weight off my chest. My fibromyalgia pain decreased.
Who would you recommend this program to?
I think everyone living in the modern world should come to this program 🙂 The system we’re living in affects all of our nervous systems in one way or another. We all deserve bodies with less pain, more energy, that are lighter, more grounded, and souls with fewer wounds.
Anything you’d like to add…
Being in contact with you or Mr. Constantinos every day for 6 weeks, feeling the support, looking forward to the live streams… These are things that give a person motivation and increase their strength. I feel a bit wistful now that the program is ending, but I hope to stay in touch through the Nervous System Spa and your social media posts 🙂
I learned so much from this program and received so much support. It was one of the most beneficial investments I’ve made in myself. I’m finishing the program with golden knowledge that will last a lifetime. For this, I thank you and everyone involved so, so much.
Ö.T.
I signed up for Sema Hanım’s Güç Bende Artık program with great excitement. Before, I only knew her from Instagram. It’s a program prepared meticulously, with dedication and love, where I could get complete and detailed answers to all my questions.
The biggest thing this program gave me was AWARENESS — getting to know my own body. If you’d told me “you’ll be happy without white rice or bread,” I would have laughed it off. Real happiness really isn’t in food itself, but in eating healthily and well, and being able to sustain that through the practices taught by Sema Hanım and Mr. Constantinos that complement it. It’s all one whole… It’s a picture, a very soothing picture, a program where the pieces complete each other like puzzle pieces. Nothing’s missing, if anything there’s extra. Completely fulfilling…
My sleep quality increased, I became a calmer person, my night sweats ended, and most importantly, my sugar cravings are gone. Even when I want it occasionally, I’ve at least learned to cope with it. I can get the sugar I need from fruit, and that’s enough for me. At least I can get up and keep going, which I think is the hardest part. With this program, I learned how to stay in balance.
Mr. Constantinos explained coping with stress and its effect on the nervous system so beautifully that I had a program full of exercises, experience, and recommendations — one I can return to again and again.
I wish everyone could join this program and benefit from Sema Hanım and Mr. Constantinos’s knowledge and experience…
Thank you SO SO much to the sincere team who love what they do and never close a livestream without answering everyone’s questions, and to Sema Hanım and Mr. Constantinos for reflecting this to us. I’ll miss our group and your daily emails the most…
Thank you again…
B.Y.
What was your purpose in joining this program?
My aim was to be able to manage stress, incorporate healthy-living practices into my life, manage my health holistically, and get my anxiety under control.
How has this program helped your relationship with yourself?
It provided many tools for strengthening my relationship with myself. And it actually confirmed things I already remembered from before.
What physical and behavioral changes do you notice in yourself as the program ends?
I used to wake up ravenously hungry shortly after falling asleep and eat whatever I could find. During this program, that only happened once, and even then it was because I hadn’t eaten enough during the day. Now I know much better what I should and shouldn’t eat, and I act knowing the consequences. Many pieces of information that were previously floating around vaguely fell into place. I used to wake up in the morning with great difficulty; now I wake up more easily (same bedtime and sleep duration). I understood once again the importance of breathing work, meditation, and other exercises. It turns out managing stress is in our hands.
Who would you recommend this program to?
I recommend it to anyone with anxiety, hormonal issues, who rushes through everything, and who wants to learn and apply healthy-living practices holistically.
A.K.
Since starting with you and applying the first nutrition plan you gave, I feel like my insides are working properly, my blockages have opened up, and my bloating has eased. I feel energetic and strong. And I’ll keep going because I feel relieved! It feels like I can finally breathe. My sleep had gotten very disrupted at night; in this last 1.5 months I’ve woken up so much less at night that even this alone is huge for me. Because my day starts at 5:30 AM on weekdays, and waking up at night is such a hard, heavy burden for me!
Also, as someone who has been working on their mind for the past 4 years, and on their emotions for over 10 years, it feels really good to approach the matter along with its psychological dimension too. I’ve always had anxiety (in fact, while you were talking, I saw myself in how your brain works :), and my anxiety had really increased after Covid and afterward, and that’s partly why I started working on my mind. Right now I can feel that nutrition is supporting me in this regard too. I feel really good. Thank you so much. I think the nutrition and emotional support you recommend is something everyone needs these days.
Honestly, hearing you speak and realizing there are quite a few people whose brains work in a similar way felt good, because I feel like people like us are looked down on by most of society. I already get tired of myself as it is 🙂 Thank you so much to you, your husband, and your team. This was a very beneficial program for me.
S.Ş.
Thanks to this wonderful program, many things made sense to me, and even that alone was the first step of relief. As someone working in corporate life, while thinking “I don’t have much time, how will this work?” you taught such practical and easily applicable information/exercises that my belief in this process increased greatly. I felt the effect the moments I applied the exercises, and thought, “If I do this regularly, who knows what wonderful developments will happen.” Thanks to the valuable knowledge Mr. Constantinos gave, I learned how to show myself compassion. When I’m tired, instead of pushing myself, I ask “what do I need right now?” This is a huge step for me. I’ve slowly started saying, “It doesn’t have to be perfect, I’ll do as much as I can.” All of these are wonderful realizations for me, and harbingers of beautiful transformations 🙏🏻
You, your husband, and your team are truly wonderful, well-intentioned people. Seeing even just that is very hopeful. As someone who has joined your previous programs too, I leave every program with the same beautiful feeling. Bless your efforts and your beautiful heart 🙏🏻💜
H.Ç.K.
When I started this program, I was someone who ran to everything, felt she had to run, whose heart was always in her throat, whose blood sugar balance was completely off, whose blood pressure had spiked, and whose sleep was terrible. I lost my mother 2 years ago and never got over that loss. My mother and I were very close, and we lost her rather suddenly. I’m not even counting my childhood traumas 🙁
Maybe the first and most important thing you taught me was “slowing down.” I no longer rush while taking my daughter’s lunch to her at noon. I don’t rush through everything quickly in the kitchen anymore. I used to always rush even going to the grocery store. Now, whenever I catch myself in that mode, I immediately tell myself “you need to slow down,” and that’s become a motto for me. The nutrition plan was actually something I already knew but never applied — you gave me the strength to bring this nutrition back into my life. I gained emotional strength, which also made me believe I could do this physically.
The change in nutrition and slowing down immediately affected my sleep. I used to wake up at least 2-3 times a night to go to the bathroom; now I don’t wake up most nights at all, and rarely wake up just once. Unfortunately I’m a bit lazy and don’t dedicate enough time to the somatic exercises. I don’t do them every day — maybe 3, perhaps 4 times a week. In the past I would have forced myself, thinking “everything has to be perfect,” which would create yet another source of stress. Now I say, “do as much as you can, when you can.” Your voice on this matter feels like it’s always in my ear, and it’s truly very soothing. Thanks to this, whenever I find the chance, I tell myself, “come on, get on the mat.”
By the way, I can say my eyes welled up now and then while listening to your husband’s lessons too. I’m aware his lessons aren’t the kind that can be immediately applied to life the way yours are. They’re the kind that take time and effort — lessons that light a candle, open a door, and wait for us to walk through it.
My family has always described me as quick to flare up, overly sensitive, and anxious. Turns out I had adrenal dysfunction — I wasn’t “difficult” after all 🥰
When it all came together, it truly formed a wonderful whole. What can I say, bless your efforts. I know that things I couldn’t solve even going from doctor to doctor will now settle into place over time, because I’ve noticed the change has begun. I’m 50 years old, and for the past year, a few days before my period (when it wasn’t fully regular) I’d get wild headaches and my blood pressure would spike to 18 (180). This month I had a quite comfortable period 🙏
It doesn’t stop — new benefits from your wonderful program keep adding up as I keep living. I hope it reaches everyone who needs it. Thank you for everything. I know this will sound strange, but I’m almost tempted to say “I’m glad you experienced adrenal dysfunction,” because it’s through this that you’ve become a light for so many people.
M.K.
What was your purpose in joining this program?
I joined to learn how to balance, and even lower, my cortisol, which had been consistently elevated for the past 5 years.
How has this program helped your relationship with yourself?
I’ve joined all of Sema Hanım’s programs and gained very valuable knowledge from each one. In this program too, thanks to her and her husband, it helped a lot in my relationship with myself by making me realize how harshly I’d been treating myself and understanding how beneficial it is to “empty my bucket.”
What physical and behavioral changes do you notice in yourself as the program ends?
I’m still at the beginning of the road, but my sleep has become better quality. My blood pressure is lower, and physically I feel much more energetic.
Who would you recommend this program to?
Anyone who constantly feels tired, exhausted, or burned out should definitely join…
Anything you’d like to add…
I just had new blood tests done, and my cortisol has dropped ☺️ I truly couldn’t believe it. Thank you so much to you and Constantinos for everything.
