5 KEYS
to balanced hormones
OPENING THE DOOR TO OVERALL BETTER HEALTH + BODY COMPOSITION
BALANCED BLOOD SUGAR
A quick rise in blood glucose levels will cause excess sugar to be stored, elevate cortisol levels, and disrupt proper hormone production.
The key here is balanced meals: Protein, Fiber, and Fat in each meal & snack. Carbs are spectacular macronutrients stocked with nutrients and energy for your hormone production, brain power, & organ health — but it is important they are eaten with protein &/or fat to slow digestion, keeping blood sugar levels stabilized.
GUT CHECK
The gut lining and microbiome play a major role in hormone health. Healthy gut function is necessary for: absorption of nutrients, decreasing inflammation, regulation of estrogen, & synthesis of neurotransmitters.
If you are skeptical of a hormone imbalance and struggle with regular bloating or any other digestion issues - you need to address the gut microbiome first for successful hormone correction.
LIVER CHECK
Congestion in your liver disrupts proper filtration of toxins. If you notice new allergies, struggle to lose weight, notice excessive irritability and anger, or have gallbladder problems - your liver could be the reason your hormones are imbalanced.
Meet with a specialist first to do a proper liver detox and to heal gut issues before taking supplements to correct hormones.
PEACE. INCREASE SLEEP, DECREASE STRESS
Your body does an unbelievable amount of recovery during sleep. Do not skimp on this! If you get less than 5 hours of sleep and feel fine, that’s nice, but you’re still robbing your body of all the health progress overnight. Your body requires 7 hours at minimum.
Stress management looks different for everyone, but these are some non-negotiables: GET RID OF:
1. Unhealthy relationships.
2. Overexercising & undernourishing.
3. Suppressing emotions & not taking time for yourself.
TIMING
Eat 1-2hrs after waking up, 30-60 min. post workout, and approx 3hrs. before your typical bedtime.
AM: Cortisol levels kick in once your body begins the physical and mental activities of the day.
Post-Workout: Cortisol levels will rise if your body is not re-fueled. If you don’t regularly eat post-workout, your body will adapt to that pattern and hold on to energy (fat stores) instead of burning it.
Intermittent Fasting (16hr): The healthiest way for women to do this is to eat an early dinner (to ensure you’re eating 2hrs after waking up).
Ex: Dinner: 5:30, Sleep 10:00-7:30, Break-fast: 9:30
TOXIN TOSS
Typically if it’s bad for the environment, it’s bad for your health also.
Replace toxic products in your house (plastics, harsh chemicals, unfiltered tap water) to avoid excess Estrogen. These toxins are also referred to as Endocrine Disrupters or Xenoestrogens. They have a similar cellular make up to Estrogen so when toxins enter the body, they are accepted through Estrogen receptors. This applies to men as well.
Toxic Estrogen in the body can cause a hormonal imbalance (clots, PMS/PMDD, swollen breasts, painful periods, increased sensitivity), increasing your chances of cancer, immune issues, endocrine related disorders, and abnormal growth patterns and neurodevelopmental delays in children.
UNDERSTAND YOUR IMBALANCE
Check through a Hormone Specialist, Functional Medicine Doctor, &/or Dutch Hormone Test if unsure of your exact imbalance and supplement needs.
Do not rely on blood tests for correct hormone measurements.