Protein Packed Hormone Balancing Oatmeal (with PlantFusion)

OKAY, so! I have gotten so many questions related to healing my hormones naturally, a post that I wrote a few months back about my hormone health journey.

In short, I had really messed up my hormones through stress, excess exercise, too many stimulants, among other things. I wasn’t getting my period, I wasn’t myself and I definitely didn’t look or feel like it either.

Check out that post for the full story, but the biggest way that I healed myself naturally (brought my hormones back into balance – confirmed through testing two months ago) was through diet.

Changing my diet, to add in more healthy fats, reduce my sugar, and eating filling natural whole foods.

One of the staples in my diet has been PlantFusion Protein. It’s the only plant-based protein shake that compares to whey: enhanced with 4500mg of branched chain amino acids (BCAA) and 3,350mg of glutamine, PlantFusion is a complete and extremely potent source of protein. It’s the first plant-based protein that compares to animal proteins (like whey) in amino acid density and balance.

Plus:

  • It’s SUPER nutrient-dense: it has a 21 grams of protein + amino acids and only 120 calories.
  • MAJOR KEY. It’s free of all major allergens: No dairy, soy, gluten (wheat), eggs, nuts, fish, tree nuts, or shellfish. There’s no artificial flavors and preservatives.
  • One of my favorite parts it that it’s easy to Digest: It contains a proprietary blend of enzymes to ensure anyone can digest it. With other proteins I’ve had a bloated belly, been uncomfortable, but not with this one.  

One of my favorite recipes that I swear by, for healing my hormones naturally is my Hormone Balancing Protein Oatmeal. This version with pumpkin spice, but you can omit that, or use things like cacao, cinnamon, or mulberries if you’d like. I wouldn’t suggest honey, maple syrup or anything that will spike your blood sugar, that doesn’t help and is one of the biggest ways to throw yourself off.

I eat this all year round, but especially love it during the winter and fall seasons when I really crave warming in the morning. I love my Fab 4 Smoothie, but I also subscribe to the ayruvedic principle that having something warming is helpful for your digestive fire in the morning.

For this recipe video, I use Plant Fusion Vanilla Protein Powder. I’ve shared them with you before, because I seriously love their product, and when people ask me what vegan protein  powder I use, I always tell them it’s PlantFusion. I love that it has digestive enzymes in it (seriously helps to keep the tummy flat) it includes superfoods, and keeps you fuller WAY longer than any protein I’ve ever had before.


Ingredients:

1 Scoop of Vanilla Plant Fusion Protein

When it comes to hormonal balance certain protein sources serve you better than others. Eating protein provides your body with amino acids that are used to produce specific hormones, including insulin and growth hormone. 

1 tbsp of Coconut Oil

Many hormones are produced from molecules derived from essential fatty acids, such as omega-3 and omega-6 fats. A lack of fat in your diet will prevent these hormones from being in balance, impairing athletic performance and recovery!

1 tsp of Ashgawanda

Adaptogens directly affect your endocrine system. Your endocrine system is in charge of your hormones. Hormones are chemical messengers that affect nearly every bodily function. Adaptogenic herbs, or more accurately the compounds in them, can direct your cells to make more or less or certain hormones … at the same time!

1 pinch of Pumpkin Seeds

Seed cycling for hormone balance is one of those things that seems far too simple to ever work, but work it does! It’s very gentle nutritional support that encourages your cycle to follow it’s natural rhythm and gives the hormones gentle nudges in the right direction.  Best of all, it’s done with whole foods, not with supplements or drugs, so it’s entirely natural, simple, inexpensive and gives you a whole different way to keep in contact with your body. 

Read more about seed cycling here

1 dash of Pumpkin Spice


Other Ingredients you can add to your Power Oatmeal:

Almond Butter/Nut Butters

Cacao Nibs

Collagen

Chia Seeds

Blueberries


The best part about this, is that you can win Plant Fusion Protein Powder by signing up for their email list using this link. They are picking a winner each week, and the emails they send I love, they include recipes and helpful tips.

 

Anything you love to add to your protein oatmeal?

Enjoy, lovelies!

xo

Krista

How I healed my hormones naturally

Two years ago when I moved to LA I was in pretty good shape.

Like, best shape of my life type of shape (not bragging just being real). 

I was working so hard to be a SoulCycle Instructor (which I've discussed before on the podcast). I was eating super clean, taking class sometimes 6 times a week.

Not that it matters, but to get an idea, I was around 18% body fat and weighed the lowest I had in years. Again, numbers don't matter but sometimes at this time I would look in the mirror or in phones and actually not recognize myself. In a good way, ha.

Fast forward to my first few months into living in L.A. I started to get super tired everyday.

Like, couldn’t keep my eyes open, had to pass out during my lunch break (at that time I was working from home). It felt like I was sick at times, the crash was SO intense. 

I was also gaining weight, pretty quickly, suddenly and I remember moments when I felt like I was wearing a fat suit. NOT CUTE. 

Dramatic I know, but feeling like there was a layer on you that wasn’t mean to be there, was pretty bad feeling. I would be in classes, literally holding my gut because I was so bloated. I started to outsize my clothes, and noticed such a difference in photos that I was starting to get really upset. 

It's the worst right? Looking at yourself in a photo being like WHO IS THAT?

Really depressing, to be honest. 

I know that there had been some lifestyle changes, the move, and I was working from home, so eating more was definitely happening. But I also knew that I was working out 2x a day most days, taking Barry’s classes, SoulCycle classes. I wasn’t messing around because I was trying so hard to lose the weight that I had been putting on. 

I know that you can’t outwork a bad diet, for sure, but the diet wasn’t as bad as how I was feeling. Everywhere I go I didn’t feel like myself, I felt like I wasn’t ME inside my body because I felt so bloated, puffy, and out of it most days.

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You know the phrase, ‘feeling comfortable in your own skin’, well I was definitely not feeling comfortable in my skin. Quite literally i wanted to crawl out of it. 

For the energy crashes, I started to realize that if I had any caffeine, a coffee, latte, pre-workout (which I had been taking so much of the past few years to perform well in workout classes), this would lead me to feeling nauseous ill, and then so exhausted I would need to sleep. It would also happen if I had sugar in large amounts. Any sort of stimulant, was not received well by my body, enough to make me sick.

At this time I was also not sleeping well which normally I am a great sleeper (super proud that I can sleep through any flight). I would have intense nightmares, and would feel a pick up in energy right before bed, which wasn’t wanted. 

Also for the sake of oversharing, I had zero interest in sex. Like, none.

It was still happening for sure (LOL SRY), because I realize its healthy to a relationship and I do love it, yes, but I felt like I had no desire. Like could live almost everyday of my life, without it.

My friend Ryan Burch was my sounding board at this time, and she was the first to talk to me about my hormones being out of balance, and that being a culprit of how I was feeling.

That partnered with Adrenal Fatigue. 

I shared about my experience with getting my hormones tested here, and about Adrenal Fatigue here, but my conversations with Ryan led to speaking to her mom Candace Burch. It totally changed my life. 

Getting tested for a hormonal imbalance, had NEVER crossed my mind before this time. I honestly had NEVER thought about hormones, if they were in balance, if they weren’t and how that would affect my energy levels, mood, sleep, sex drive, and weight.

All of course, that I cared about was my weight (in this case I really just wanted to feel normal) and being able to make it through the day from an energy perspective. Because sleeping at lunch, isn’t a good look.

My results were super telling, and I finally felt like I had the missing puzzle piece to understanding how I was feeling and why.

  • My estrogen levels were high (called estrogen dominant)
  • I had cortisol levels that were flat-lining during the day, and picking up at night which explained the energy crash during the afternoon and energy spike in the evening. All the reckless sleep patterns were explained by this. 
  • I also had adrenal fatigue, and my adrenals (which I didn’t even know exist 6 month before this time) had been working in overdrive with my physical, stimulated, stressful, crazy and busy lifestyle.

Basically, the body was like, yo you know how you want to take 100 workout classes a week, drink pre-workout, stay stressed about doing all of the things, and not pay attention to me?

Yah, we’re done with that and I’ll make you pay attention.


A little more about hormones:

The hormone that is fundamental to the female of the species is actually a family of three: estradiol, the most active form of estrogen; estrone, the inactive storage form of estrogen; and estriol, the weaker of the estrogens.

Estrogen has been labeled “the angel of life,” because it makes cells grow, developing the uterus, breasts, periods, pregnancy and the egg within the ovary—and “the angel of death,” because in excess it becomes toxic to the body.

Progesterone is the sister hormone to estrogen, working in tandem with it to regulate and protect the health of the reproductive system throughout our fertile years. Among its many vital functions, progesterone governs the second half of the menstrual cycle and is essential to maintaining a pregnancy to term. It also plays a part in the regulation of blood sugar levels, has inherent calming properties, and protects breast, brain and bone health. When it comes to breast cancer prevention, progesterone’s most important role in the body is to balance estrogen.

Testosterone is an androgenic hormone, or “androgen” (from the Greek, “andro” for male), so named because it is most commonly associated with the development of male characteristics.  Although testosterone is present in much smaller amounts in women than in men, it has a wide range of essential functions for a woman’s health. These include maintaining libido and sexual function, as well as the normal growth and renewal of muscles, bone and other tissues. It may also have a role to play in protecting breast health at a cellular level.

Cortisol is a steroid hormone that regulates a wide range of processes throughout the body, including metabolism and the immune response. It also has a very important role in helping the body respond to stress. Too much of it can be a bad thing, it can lead to weight gain around the stomach. Too little makes you sluggish, and tired. You need a healthy balance! 

Source via Candace Burch

What’s adrenal fatigue?

"Adrenal Fatigue is a stress-related condition that occurs when your adrenal glands, hypothalamus, and pituitary gland are functioning below their optimal level. Adrenal Fatigue is usually the result of long term physical or emotional stress, and can lead to symptoms like low energy levels and weakened immunity."

Source

Symptoms of adrenal fatigue:

Exhaustion

Nausea

Sensitivity to stimulants

Inability to get out of bed

Nausea

Weight gain around the face, arms and neck

Inability to handle stress

For me, it was really my sensitivity to stimulants, energy levels being super low, and my anxiety that would peak at night, that really set me in to explore this further. I remember drinking a latte, and wanting to PASS OUT in bed I was so tired from the caffeine. I'd also feel super nauseous, and unwell most days.

Now that I knew my results, I was desperate to get on a path to really healing my body as naturally as possible. I was done with any sort of diet pill, any upper, and knowing wholeheartedly that I had done this singlehandedly to myself, I was motivated to reverse the damage.

Candace was perfect for helping me create a plan to heal myself because all of her suggestions were natural and homeopathic.  No drugs, nothing weird, no suggestions of birth control or steroids. 

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All of it, though was going to take a while. That’s the thing, is that your hormones don’t just get out sync overnight. Same with with the adrenals. Your body wants to be in a natural rhythm. 

But I was willing to do the work, and life at times can go by quickly. So my plans involved:


Working out LESS: Seems counter-intuitive, but I was just burning myself out. I wasn’t letting my muscles recover, and I was working so hard and not seeing the results that I wanted so I needed to do something different. Being more kind, taking days off, and essentially cutting HIIT workouts out of my schedule seriously helped my body balance. The stress of your workouts is good, for the most part, but too much can damage your cells and really set yourself back. Now I focus on strength training most days with Pure Barre and free weights, walking my 10,000 steps and sometimes a good cardio session at SoulCycle. 

More FAT: So key, having more fat in my diet has nourished my adrenals and helped my body get into a much better state energy wise, and weight wise. Having a stable blood sugar is super important for your energy levels, and your adrenals. I have a full avocado almost everyday in my Fab 4 Smoothie. If not that, I’ll have a spoon full of coconut oil, and really think about working healthy fats in my diet. This has also made me feel so much more satiated, full, satisfied and happy. 

More MEDITATION: Especially at night, using it to calm my body down and de-stress seriously helped my sleep and energy levels stabilize. My favorite meditation guide is Tara Brachs podcast you can listen to here

No CAFFIENE/STIMULANTS/PRE-WORKOUT: A given, but I don’t drink ANY coffee, or caffeine at all. It makes me feel like shit, gives me no energy, and there is ALWAYS a crash. So I don’t fuck with any of it and feel so much better. If you’re addicted to coffee, try to quit it. You save so much money, and I swear you’ll feel more in control. 

New VITAMINS (you can buy my favorites using the links here): 

Relora

Ashwagandha

Digestive Enzymes

Keto 7 DHEA

Rhodiola

Adrenal Support

Deep Greens Supplement

Less SUGAR: MAJAH KEY. Focusing diet wise on more fat and less sugar (now instead of calories I check, sugar, fat and protein on labels. Focusing on having less than 10g in almost everything I eat, has changed my LIFE. I realized how much sugar affected my mood now, and it’s crazy. It made me anxious, it made me feel a bit crazy at times, and now with less sugar, and freeing myself from any restrictions related to fat, has been amazing. 

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I also think about the rhythm of the day now. That in the morning, essentially your cortisol levels should be at their highest. It’s naturally to want to get out of bed, and feel bright eyed and busy tailed, ready to take on the day. The levels taper off during the day and at night should be at their lowest so you can fall into a deep sleep.

So trying to live my day with that in mind, I don’t do any high intensity workouts that promote more stress in my body in the morning. I’ll do it at night, when it’s okay if I pick up my cortisol a bit because the levels are already low.

I also make it a point to relax in the evening know certain activities will make my cortisol spike when I don’t want it to. 

All of these, I seriously took into consideration. Yes there were times I had too much sugar, would skip a meditation but overall I really took this to heart, and it felt GOOD. 

I started to realize a real shift about 7 months later. People were noticing that I was feeling more myself, that I was looking much slimmer (even though my weight hadn’t really changed but a few pounds my puffiness level was going WAY down).  I was sleeping through the night, my sex drive was back (hehe) and the bloating was way down. I was just feeling more healthy and more nourished. 

My word was nourished. I was nourishing my body.

As with any hormone imbalance getting tested again is important to track your progress and see what’s going on. I had my test taken a few weeks ago, and honestly getting the results back seeing that I had completely healed myself naturally was EVERYTHING.

This was some shit I was so proud of myself for. That I had done it on my own, naturally and that it took a while but I stuck with it. 

I had brought my estrogen levels, down, increased my progesterone and testosterone, and the cortisol levels were where they should be through the day. 

My hormone levels were basically reflecting how I was feeling, which was more in control, more calm and more me.

If you haven’t already, I would listen to the Almost 30 Podcast episode with with Candace Burch. It’s LIFE CHANGING, and oh get tested too seriously. It helps understand so much about your body. 

Also check out the supplements above, they’re all natural, and can be super important to helping your body heal itself, or feel better.

Anyone else have hormones issues? Let's discuss! Also open for questions too!

Also highly suggest getting tested with Candace, here.

LOVE YOU!

xo

Krista

HORMONE HEALTH: Knowing the status of your hormones will change your LIFE

Sooooo overdue to share this with you.

But, the prompt for the post is the popularity of the Almost 30 Podcast episode with Hormone Balance guru, Candace Burch.

People were FREAKING about this one, because it's on a topic that is SO important.

HORMONES.

Which affects EVERY aspect of your life.

Your mood, your patience, your sleep, your weight, your skin, your hair, your appetitie, your body composition, your hair growth, any anxiety...every part of you. 

For me, my hormone journey started a few months after I moved to L.A. 

Most days I felt great, for sure.

But there were days where I felt sluggish, sick, puffy and SO out of it. I knew that it had to be something beyond any normal causes like poor nutrition or lack of sleep. 


More symptom deets (NOT fun at all): 

  • Numero uno weird: weight gain, about 10 lbs. in the past year, when I hadn't changed my workouts or diet. I felt like i was busting my ass at the gym and NOTHING was happening. Nothing good that is, ha. 
  • I was having poor sleep, anxious sleep, not sleeping deeply, when I used to sleep really well, and really deeply
  • More anxious than usual, especially before bedtime 
  • Drinking caffeine makes me feel sick, and almost lethargic 
  • Seasonal allergies were more intense than usual

I would chat (whine and complain) with my friend Ryan about how I was feeling. Like WHAT is going on here, I've never had this before and it doesn't feel like....

me.

As fate would have it, Ryan's mom was a hormonal health doctor, and she suggested I get tested to see if hormones had anything to do with the way that I was feeling.

I mean I thought hormones meant you were 50 and going through menopause?

#Almost30vibes

But really, I came to find out that hormones are present in us all the time (both men AND women) and like anything else, they get affected and out of whack ALL the time dependent on whats going on in your life. It's totally normal to have your hormones out of balance, and especially in your twenties and thirties with so much going on, there's bound to be some changes you didn't predict.

Plus, we all lead SUCH busy lives, so adding stress, life changes, dietary changes, all of the things....can cause a hormonal imbalance.

So,  in the mail that week, I got a spit kit sent so I could share 5 vials of my fluids to get tested.  No needles (yayyy) but there was a blood sample you needed to provide if you wanted to.

Once I sent in my test, I got the results really quickly back. The sheet however, was CONFUSING AF. 

No idea what all these hormones were,  what the graphs and charts were saying and what everything meant.

Was this good, or?


My hormone Imbalances that were identified through testing:

(and all of this was explained to me on a call so it wasn't so overwhelming!)

  • Estrogen Dominance – as indicated by LOW Progesterone/Estradiol (Pg/E2) ratio*: where estrogen despite being within range is in excess relative to low progesterone
  • Estrogen Deficiency – Estradiol, the most potent estrogen is within range but borderline low/suboptimal Note: It is not uncommon in women with fluctuating hormone levels (common in women who have been on and off contraception) to have symptoms of both estrogen deficiency and dominance.
  • LOW Progesterone – see estrogen dominance above
  • Low Pg/E2 (Progesterone/Estradiol) ratio - see estrogen dominance, above
  • High DHEA: Although testosterone was within normal range this may be due to athletics 6 days a week. May also be linked to intake of simple carbs and sugars
  • Evolving Adrenal imbalance/fatigue - indicated by morning cortisol levels that are within range but plummet by noon, and begin to rise in the evening to the high end of the range at night/bedtime, when levels should be going in the reverse direction, dropping to lowest point in preparation for sleep.

Common symptoms associated with Hormone imbalances (might be good to check here if you are feeling some type of way):

Note: Many symptoms overlap and no two people will experience the same symptoms since we all have a unique chemical and hormonal makeup.  So this isn't like a symptom finder to see what's going on in your body, but DEFINITELY serves as a guide. 

  • Symptoms of Estrogen dominance: bleeding changes, mood swings/tearful, water retention, weight gain in hips/butt/thighs and low thyroid symptoms (e.g. sluggish feeling, slow weight loss, cold hands and feet, puffy eyes, etc.)
  • This was happening for me in the weight gain, and sluggish feeling - COMPLETELY explains it
  • Symptoms of Androgen (DHEA) imbalance: acne, oily hair and skin, prone to breakouts, excess facial and/or body hair, irregular bleeding, irregular cycles.
  • I wasn't having this as much, but I wasn't getting my period at all, so that's not completely normal. 

ADRENAL FATIGUE THO.

This was something that I was really struggling with. ADRENAL FATIGUE. My adrenals were TIRED AF from going ALL THE TIME, working out 6+ times a week, never taking a break and always having caffeine. 

Each time that you have caffeine, a stimulant, or even do a hard workout where your body is under stress, you're ask the adrenals to kick out a little bit of adrenaline to give you that buzz. But, when you're asking your adrenals to do that everyday, they can get TIRED. Causing fatigue and these symptoms above. 

Symptoms of adrenal fatigue:

  • Asthma, allergies or respiratory complaints
  • Dark circles under the eyes
  • Dizziness
  • Dry skin
  • Extreme tiredness an hour after exercise
  • Frequent urination
  • Joint pain
  • Lines in your fingertips
  • Loss of muscle tone
  • Low blood pressure
  • Low blood sugar
  • Low sex drive
  • Lower back pain
  • Numbness in your fingers / Poor circulation
  • Weight gain

(via)

For me,  a lot of the exhaustion I was experiencing was directly related to my adrenals being overworked and not being able to replenish themselves. Working out is good, yes, but sometimes doing high intensity workouts everyday can overwork your adrenals. Same with not sleeping as much and even sugar binges. Sugar can wreck havoc on your adrenals, causing them to give you that sugar rush than crash. I was noticing when I would have any intense sugar meals, like desert, I would feel like SHIT after (more than usual). 

I would definitely definitely check out your adrenals or pay mind to your adrenals, since we do so much! You can have a range of adrenal fatigue, very intense or not as intense but these little organs help regulate metabolism, etc and are really important to your overall well being. 


Here are some other hormone balancing supplements that I took in following to the diagnosis and testing:

via Candace at Your Hormone Balance

Progesterone topical cream: natural/bioidentical (e.g. identical to hormones made by the body.) Source and support of adrenal hormone production, natural diuretic that assists weight loss (when used in the right amounts as discussed below), natural calming/sleep promoting properties, mood lifter and “great balancer “of all hormones in the body.

Vitamin B-Complex essential adrenal support supplements to stabilize blood sugars and insulin levels which can help to calm skin breakouts, also boost energy levels overall, maintain body’s ability to adapt to physical, mental or emotional stressors AND maintain your immune defenses against illness.

7-keto DHEA (100 mg daily in the morning) is a metabolite of DHEA that does not convert to other hormones in the body, but can help to increase lean muscle, reduce body fat, and boost basal metabolic rate to help you burn calories more efficiently. It is especially effective when used in concert with weight bearing exercise.

Vitamin D32000 to 5000 IU per day to reach and maintain optimal levels and prevent associated health risks. Note: most people who work indoors, do not exercise outdoors or get enough sunlight every day are low in Vitamin D. Consider spending more time outdoors, exercising, e.g. walking, running, biking, stretching in the sunlight.

D-deficiency is linked to higher body fat (particularly in the abdomen), lowered immune function.

Daily Multi-vitamins/mineral supplementmake sure the formulation you are taking is of high quality that includes balanced amounts of calcium, magnesium, zinc and selenium. Deficiencies of these key minerals can actually inhibit the conversion from inactive T4 to active thyroid (T3) production.

Glutamine –for sugar cravings try supplementing with Glutamine, a benign amino acid that tricks your body into thinking its getting sugar. You can buy it at any health food store that sells high-quality vitamins and supplements to help reduce sugar cravings (1000 mg. is a standard dose when cravings hit.)

Relora – a proprietary formulation of herbs for appetite control and reduction of stress-related fat accumulation in the abdomen; anti-anxiety and anti-depressant properties. Available online or in health food stores. Use as directed. 


Natural Plant and Herbal Hormone Balancers that I used (I've linked it all for you!) 

Adaptogenic Herbs: These are so-called because of their nourishing and strengthening properties - enabling the adrenal glands to adapt to stressors (physical, mental, emotional).

  • Dong Quai (the “female ginseng” for lifting bad moods like magic),
  • Black Cohosh for relief of hot flashes and night sweats,
  • Maca (great overall balancer, libido raiser),
  • Rhodiola (for focus and concentration),
  • Ashwagandha, which is a general stress tonic.

Lifestyle Improvements that can help your hormones naturally (straight from Candace!):

General Tips on Stress Management: Exercise, meditation, unstructured time for fun and enjoyment, reducing unnecessary stress when overworked, overbooked, overcommitted; learning the judicious use of the word NO, not allowing others demands to come before your own; resolving unfinished issues that contribute to ongoing tension and/or resentment; cultivate sociability, avoid isolation, make time for family, friendships, pets, fun and games!

Exercise: While your adrenal glands are taxed based on the low noon levels and borderline high night cortisol levels that showed up in your test report) and following a period of high level stress and exhaustion from use of diet pills and living in the fast lane in NYC!! Continue to practice stress releasing exercise like stretching, yoga, Pilates, and other forms of exercise, e.g. swimming, walking briskly, all great ways to release tension held in the muscles, and thus lower cortisol stress hormones to strengthen adrenal health.  

A word about Yoga: Yoga has been shown to be more effective than other forms of exercise at improving insulin resistance in women with high androgens. Evidently the Savasana (corpse pose) is the most powerful at reducing inflammation caused by high insulin and stress hormones.

Mind-body exercise to focus and support adrenal rest and rebalancing: Keep up the twice a day meditation, deep breathing, etc. as this is a powerful way to lower cortisol/stress hormones naturally.

Strength Training/weight-bearing exercise – work with a trainer to learn proper use of weights (ideally 2 to 3 times a week) to boost metabolism, muscle and bone strength, energy, vitality, libido. Note: As mentioned above, taking the supplement 7-keto DHEA in concert with weight bearing/strength training can raise basal metabolic rate to lower body/belly fat and ability to keep it off.

Sleep – Aim for at least 8 hours in a 24-hour period – this should be the minimal goal. Go to bed earlier and/or sleep in whenever you can until at least 9am, take catnaps to make up for lost sleep. Turn OFF the cellphones and laptops at least 1 hour before bed and don’t have them anywhere near the sleeping area.


A Few Other Dietary Tips for Balancing Your Hormones Naturally (via Candace's suggestions!):

Favor a Low-Glycemic diet:  The Glycemic Index (GI) is a measure of how much the carbohydrates in a food raise your blood sugar. A low GI is less than 55 (out of a 100). The low-GI food plan has been shown to be instrumental in stabilizing blood sugar levels.

FIBER along with a low GI- eating plan is vital to stabilizing blood sugars by slowing the absorption of sugars from the GI tract into the bloodstream, thus reducing insulin spikes and sugar cravings. Steam or lightly sauté vegetables to retain all the fiber. The fruit instead of the fruit juice, the potatoes with skin on, etc. are better choices to increase fiber intake.

Avoid Dairy: You said you are already pretty much off dairy, so best to carry on with it, as milk, cheese and eggs have been shown to increase a protein enzyme that increases inflammation in the body.

Omega 3 Fish Oils daily are the healthy fats the body needs. They lower cholesterol and blood pressure, strengthen the immune system, support brain, joints, heart, and eyes, and reduce inflammation. Note: It’s important to use the correct balanced blend of Omega 6’s and 3’s (e.g. Udo’s Oil is a good blend. Best food sources: Wild salmon, walnuts, grass-fed beef, ground flaxseeds, and sardines. Chia seeds offer a whopping source of Omega 3s…sprinkle on nut-buttered toast or in smoothies.
Fruits to buy organically are thin-skinned fruits like berries of all kinds, grapes, pears, apricots, peaches, etc. that soak up pesticides… go organic with all the above. 

Avoid xenoestrogens - "xeno" means foreign, i.e. unnatural to the body. These are man-made chemicals one is exposed to in the environment that take up residence in human cells and mimic estrogen action to a toxic extent, thus contributing to estrogen dominance, associated low-thyroid complications, and increased breast cancer risks.  Avoidance means: choosing “hormone – free /antibiotic-free protein sources e.g. beef, pork, poultry (ideally grass-fed, you can try venison, buffalo, ostrich too); organic, pesticide-free fruits and vegetables as often as possible*, “RBST-free” dairy products, eggs, cheese etc. Look for the label on all these products that reads: these animals were raised without growth hormones or antibiotics.


For further information Candace suggests the following ‘must reads’:

The Hormone Cure, Sara Gottfried, M.D.

Adrenal Fatigue, The 21st Century Syndrome, Jim Wilson, N.D. 

What Your Doctor May Not Tell You about PreMenopause, John R. Lee, M.D.

The Mood Cure, Julia Ross, M.A.,


For more information about hormones and how they work:

Please visit the Hormone Balance Basics section of Candace's website at www.yourhormonebalance.com or candacebewell@gmail.com

Seriously, DO IT. 


Now I am so much more cautious with what I eat, and what I ingest in my body knowing that it will affect my body for the LONG term. I don't drink caffeine, because I don't need it for energy's sake, and because it wrecks havac on my adrenals. 

I also prioritize sleep more, because that's when my body rebalances my hormones. I watch sugar, not only because it has addictive properties, but because it can f with your hormones too. 

Having the progesterone, and the other herbal help has helped me to get back to a normal  comfortable weight, shed lots of water weight and feel SO much better in my own skin. 

I would HIGHLY recommend chatting with Candace, sharing what's going on with you and getting TESTED. 

As we grow, as we change and evolve, so much happens with our bodies and hormones that we need to pay attention to it. Knowing what's going on is key to living a balanced and happy life. 



Also make sure to listen to the Almost 30 episode we did on Hormones, it was a game CHANGER.

Let me know if you have questions. Happy to chat with you about this, I know it's super deep and honest so I am hopeful it's helpful for you! 

xoxo

Krista