Step 1 = Listen to Your Hormones

But wait! Let me finish ⬇️

Hormonal changes are not the only possible causes for these issues. To fully understand, we need to look at the complete picture, including your health history and labs.

That being said, I believe you deserve to understand your body!

Here’s what more women need to know:

Perimenopause can begin as early as age 35. It’s common for progesterone to decline before estrogen, creating a picture of high estrogen. That means…

👉 Worsening PMS, bloating, and heavy periods rather than what you might be expecting from “menopause.”

The good news is that we have an extensive toolbox to support healthy hormones and ease the transition with lifestyle, nutrition, and supplementation.

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Do You Know What’s Normal for Your Hormones?

Read to the end for my top hormone health tips ⬇️⬇️

But first, what most women don’t know is that “hormone balance” changes over time. Here are the differences in a nutshell…

🌸 Premenopause (typically under age 40)

During this time, it’s normal to have a monthly period. It’s normal to notice cyclical changes in your body and emotions as your estrogen and progesterone levels rise and fall each month.

One hormonal imbalance to look out for at for at this stage is 💥estrogen dominance. This is when estrogen levels are too high in comparison to progesterone. Signs can include heavy or painful periods, breast tenderness, mood swings, and bloating.

🌸 Perimenopause (can begin as early as age 35)

This is a transitional time that lasts an average of 4 years but can last up to 10! It’s normal for your hormones to fluctuate dramatically, making your menstrual cycles shorter, longer, or irregular.

One hormonal imbalance to look out for at this age is 💥low progesterone. This happens if progesterone levels fall faster than estrogen levels. Signs of low progesterone include insomnia, headaches, and anxiety.

🌸 Postmenopause (average age of 51)

Once you’ve gone 12 months without a period, you are officially postmenopausal. This stage of life is naturally defined by 💥low estrogen and progesterone.

Some of the best ways to support hormone health at ANY stage:

✔️ Eat high-quality proteins and healthy fats

✔️ Manage stress and support adrenals with nutrients and adaptogens

✔️ Support liver health with antioxidants for healthy hormone metabolism

✔️ Optimize gut and digestion with fiber, probiotics, and an anti-inflammatory diet

✔️ Build muscle strength and a healthy metabolism with resistance training

There is no one-size-fits-all when it comes to healthy hormones! If you’re looking for an individualized and personalized approach to hormone health...

🔗 Follow the link in our bio to get started!

When Women Ask If I Think It’s Their Hormones…

💥Female hormones start with estrogen & progesterone BUT ⬇️⬇️

They don’t end there.

If you’re dealing with period problems, PMS, mood swings, painful breasts, no libido, hot flashes, night sweats, brain fog, or anything else you suspect *might* be your hormones, this post is for you!

Yes, it might be your hormones.

AND ALSO your hormones might be out of whack because of one of these 6 contributing causes I see most often in my practice:

1️⃣ Detoxification (estrogen is metabolized in the liver)

2️⃣ Gut Health (estrogen metabolites are eliminated in everyday healthy 💩)

3️⃣ Stress (stress causes the body to favor cortisol production over progesterone)

4️⃣ Blood Sugar (spikes in blood sugar and insulin lower the levels of SHBG, increasing free estrogen and testosterone)

5️⃣ Nutrient Depletion (magnesium and B6 are especially important for hormone metabolism)

6️⃣ Xenoestrogens (everyday chemicals can mimic our hormones)

Don’t worry. It’s not your job to make sense of all this.

That’s my job.

If you want to stay informed and empowered in your health and prefer a root-cause approach, you’re in the right place.

Follow for more on Female Hormone Health.

🌱 Get started at our practice through the link in our bio!

Study Shows Brain-Boosting Effect of Exercise

Plus there’s more 👇👇

Here are some highlights from this recent study by the University of Queensland:

▪️ Healthy 65-85 year old volunteers were put on one of 3 exercise programs for 6 months (low intensity, medium intensity, or high intensity).

▪️ After 6 months, only those on high-intensity interval training (HIIT) showed improvements in the hippocampus (a brain area related to learning and memory).

▪️ The HIIT group also showed improvements in brain-derived neurotrophic factor (BDNF) and cortisol levels.

▪️ The improvements seen in the HIIT group lasted 5 years, even if the exercise didn’t continue.

The HIIT program involved 4 cycles of running on a treadmill near maximum exertion.

Does this inspire you?

Nutrients Missing from Low-Carb Diets?

💥 🗞️ New Study!!

When compared with diets not restricting carbohydrates, low-carb diets may lead to nutrient depletions—especially of some B vitamins and magnesium.

This recent study found that some of the nutrient requirements not being met by low-carb diets included thiamine (vitamin B1), iron, calcium, magnesium, and selenium.

Red blood cell levels of thiamine were lower and low levels of magnesium were more common in people following a low-carb diet.

This is not medical advice.

This is just something to be aware of if you have chosen to follow a low-carb diet.

It is always best to make dietary changes under the guidance of a practitioner who understands nutrition, metabolism, and supplementation.

This is our specialty.

🌱 Get started at our practice through the link in our bio!

REFERENCE:
Churuangsuk C, Catchpole A, Talwar D, et al. Low thiamine status in adults following low-carbohydrate / ketogenic diets: a cross-sectional comparative study of micronutrient intake and status. Eur J Nutr. Published online July 5, 2024. [link]