the period lab.
your holistic protocol to
symptom-free cycles.
Welcome to The Period Lab, where we're changing the narrative. Here, the word "symptoms" no longer carries the same weight as "period".
you have more control over your hormones than you've been led to believe
The Period Lab is 360 degrees of support, where you can test, track, treat, and talk about your hormonal struggles. Through education and communication you'll unlock relief from PMS and perimenopause symptoms, improve your fertility, and attain your peak well-being naturally with personalized, scientifically substantiated nutrition, phase based training and supplement programs.
what does it help women with?
pms • cramps • bloating • pelvic pain • cyclical breakouts • menstrual fatigue • heavy bleeding • irregular periods • missing periods • restoring your period • getting off birth control • pcos • endometriosis • cysts • fibroids • weight loss resistance • acne • brain fog • insomnia • mood swings • low libido • hair loss • fertility problems • anxiety • post birth control symptoms
what symptom-free cycles sound like:
FAQs
Got questions? We’re here to help.
access our PMS symptom relief blueprint
Learn the step-by-step menstrual tracking blueprint to revolutionize your Doctor appointments!
#theperiodlab
I’m totally down for a killer sandwich or a fancy charcuterie spread. But, let’s chat about deli meats for a hot sec.
I’ve been noticing a lot of you period lab babes upping your protein game, which is amazing—big love for that. But here’s the twist: the type and quality of protein is super key. Enjoying a sandwich 🥪 now and then? Heck yes, go for it. But chowing down on processed meats daily can actually fuel inflammation and your hormonal symptoms.
BREAK DOWN:
1. Deli meats are high in sodium, which can contribute to water retention and bloating (even worse that week before your period). Excessive sodium intake can also lead to high blood pressure, impacting overall health and possibly hormonal balance indirectly.
2. Those cold cuts stay pink because of the preservatives like nitrates and nitrites - also to prevent bacterial growth. These additives can interfere with thyroid hormone production and metabolism. Some studies show a link between these additives and an increased risk of hormone-related conditions, like certain types of cancer.
3. Animals raised for deli meats are given hormones and antibiotics to promote growth and prevent disease. These substances disrupt our hormonal balance when eating every day. For example, antibiotic residues can affect gut health, which is key for hormonal regulation, including estrogen metabolism.
4. Some deli meats are high in saturated fats, which, when consumed in excess, will contribute to inflammation and obesity. High levels of body fat are associated with increased estrogen production, which can lead to hormonal imbalances… hello PMS symptoms and more.
5. Your gut is like a garden for bacteria that help keep your hormone levels in check, especially estrogen. But, munching on too much processed food can turn that garden into a bit of a wasteland, making it tough for your body to handle estrogen properly.
It’s all about balancing the good stuff with making sure we’re not accidentally inviting inflammation to the party. The more real whole unprocessed protein the better 🙌🏼
#hormonebalancing #periodhealth #estrogendominance
Since Dr. Morgan joined the period lab, I’ve been eager to tap into her experience in motherhood. She’s been supporting all the mamas we’re currently working with, so we’ve got a lil 💌 to share:
“As I sit here in the same chair in the same dark room at the same time of night only months later as you have and will night after night….I think back to you: an amateur mom with hall-of-famer aspirations. To sacrifice yourself and throw yourself into the fire to keep your baby safe, happy, and healthy. It wore so heavily for a whole year, you waded through while it took you down.
You *doubted*. You doubted everything from your ability to your decision to your capacity to feel love. You questioned every. single. choice. that led you to this rocking chair in this house…
Little do you know that all the darkness is forging a strength you’ve never known. Little do you know that the loneliness will give you great courage and the voids those lost friendships created, will become vacuums that will bring you fresh purpose-driven friends who understand your struggle and pour into you because they go by “Mom,” too.
Little do you know that the portal to motherhood will be a birth of your own. Not a re-birth. A completely new birth. The crushing weight you feel behind those eyes isn’t just sleep deprivation. It’s motherhood pushing *you* through the birth canal and into a brand-new you—it’s cracking you open. It’s meant to wring out every bit of you that stands in the way of growing into the highest expression of love & nurturing not only to your sweet child—but *finally*…to yourself.
Surrender is the way through.
Please, please know…that when it all feels too much and you don’t think you can take another minute, you can. And you will, and the clouds will part and he’ll look at you with a gummy smile and giggle to remind you that it’s all going to be ok. Just hang on, Momma. The best is yet to come—I promise you this.
As I sit here in this chair, just months from standing at the brink of it all. I wish I could go back & tell you about who you’ve become and how incredible being “Mom” finally feels.”
Love @themonthlymethod
#motherhood #hormonesupport #postpartum
IF YOU WANT TO FAST here’s what we recommend if you’re still bleeding 🩸:
1️⃣ Start by practicing overnight fasting.** This is a gentle way to allow your GI tract to rest and repair after a day of eating. Stop eating at 7 pm and start eating again at 7 am.
2️⃣ Increase your eating window in your follicular phase (first phase after menstruation).** *Always* eat a savory breakfast, have a large protein-rich lunch, then sleep through the hardest part of the fast. This will limit your stress levels throughout your fast. Also, when you’re sleeping, your body is busy detoxifying and repairing, which is one of the many benefits of fasting. So it’s a compound effect of clean-up and healing in your body.
3️⃣ Shorten your fasting window after ovulation, or return to overnight fast.** This is where knowing your ovulation signs is important. Once you’ve ovulated, we want you to make as much progesterone as possible, and you need ample nutrients and low amounts of stress to do so!
What we just want to make sure you’re not adding more stress to your system. So as always, be careful what you’re communicating to your body through your habits!
Comment below—have you tried intermittent fasting? What did you notice?
#hormonesupport #menstrualcycle #womenshealth #intermittentfasting #fastingforwomen
Choosing to be gluten-free doesn’t mean your diet or your life is limited. It’s far less limited at this point in history than ever since so many people looking for gluten-free options have created a high demand for more gluten-free products. And I would argue that if your symptoms—and health—are improving without gluten in your life, then aren’t you getting more out of life than the fleeting, momentary joy of bread?
This isn’t required for everyone. Some people truly have zero issues with it. This is just Part 2 of a series to help those who have yet to make the gluten-period-pain connection! Take a look back at Part 1 to see why this is the case. Up next is Part 3: Gluten + the Mood, Concentration, Anxiety & Depression Connection for our PMS and PMDD babes
#hormonebalancing #periodhealth #estrogendominance #menstrualcycle #womenshealth #glutenfree #pmdd #pms
During your menstrual cycle, which begins on day 1 with the onset of bleeding, several hormonal shifts occur. As your progesterone levels decline, your uterine lining breaks down and sheds, leading to menstruation. During this time, estrogen levels also decrease, reaching their lowest point just before bleeding begins. Your cervix becomes firm, low, and slightly open to facilitate the passage of menstrual blood, and the corpus luteum is reabsorbed by the body.
All period lab babes focus on adopting an anti-inflammatory approach to our diet to support hormonal pathways and reduce the production of prostaglandins (PgE2), which can cause symptoms.
Prostaglandins are lipid compounds with hormone-like effects found throughout the body. They play a role in managing infections and injuries, triggering inflammation, pain, and fever in response to damage. During menstruation, the shedding of the endometrial lining prompts the release of prostaglandins, which can lead to painful cramps as they stimulate muscle contractions in the uterus.
However, the impact of prostaglandins isn’t limited to the abdomen. Their surge during menstruation can cause inflammation elsewhere, potentially triggering migraines, especially if there are pre-existing weaknesses or inflammation in other areas of the body.
STRATEGIZE FOR YOUR PERIOD WEEK:
1️⃣ Root veggies as your carbs to support gut health, liver function, and estrogen metabolism.
2️⃣ Steak for high quality protein and B vitamins (what your progesterone is made of).
3️⃣ Bring turmeric, garlic, ginger, bone broth, flax, raspberry leaf tea into your world
#hormonebalancing #periodhealth #estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
So many women talk to me about how their hormonal symptoms impact their relationships or how their kids are getting to know them as a symptomatic mom and not actually for who they are… 💔
Perimenopause is the season of life when your body is transitioning out of its reproductive years and into your non-cycling years after you hit menopause.
If you’re in your late twenties or early thirties, you might be thinking this doesn’t concern you, but I want you to take a peek at this info, because the habits and lifestyle you develop now to support your health and hormones go a long way so this life transition is a smoother ride!
Here are a few stats on the onset of perimenopause:
🧬 There’s largely a genetic component of when this phase will hit for you. So, ask your mom when she began noticing her perimenopausal symptoms and when she stopped having periods.
🎢 Some women will start perimenopause around 35, but often doesn’t begin until your forties. It generally starts 2-12 years before you hit menopause.
5️⃣2️⃣ …is the average age - only 1% of women hit menopause before 40
[Remember: perimenopause + menopause *are not* the same thing!]
🩸 If you’re anywhere from 35-55ish and your clockwork cycles are starting to show some variations from *your normal*—this is probably the start of your season of change!
BREAK DOWN:
🎢 Before your estrogen declines, it goes on a rollercoaster ride of high highs and low lows, all while telling your brain that something is up at the ovaries.
🧠 …So the brain sends FSH to the ovaries in response to estrogen’s fluctuations, trying to get the ovaries to produce more estrogen (hence the surges)…but the ovaries become less and less responsive to FSH’s stimuli…
🤫 …which then causes ovulation to occur less frequently, then not at all…
📉…causing progesterone levels to 👇🏽,
⚖️ …and when we don’t have the progesterone to balance out the higher-than-ever levels of estrogen…
🥵 …symptoms like:
-heavy, painful periods - increase in PMS/PMDD symptoms - hot flashes - night sweats - insomnia - painful, swollen, and/or fibrocystic breasts - migraines - and weight gain
#perimenopause #estrogendominance #hormonebalancing
During the luteal phase, cortisol levels increase. so naturally, it’s the perfect time to slow things down and forego the cardio - try holding a position (like the lunge with t spine rotation I’m doing here). When the effects of HIIT cause anxiety and other side effects think burn out, PMS and weight loss resistance. While HIIT can make your body stronger, because of the cortisol response it generates, it is perceived as stress. Switching to body split workouts, steady state cardio, or low impact movements will support whats internally happening in your body.
Since cortisol is responsible for raising your blood sugar for immediate energy, and repressing the immune system to focus the bodies’ energy on the potentially life threatening task at hand. If you’re constantly doing total body workouts (with minimal rest) / HIIT workouts, it can/will backfire (hello hormonal imbalances).
#hormonebalancing #periodhealth #estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
There is A LOT of noise on the internet about weight loss and body composition. And if you’ve tried the “just eat less and exercise more” approach and nothing seemed to budge, and you’ve just felt defeated and exhausted in the process…check this out
The causes of weight loss resistance in menstruating women are—coincidentally—the same things that underlie hormonal imbalances…and when these things are set in motion, they become a self-perpetuating cycle 🔄.
FIX IT:
-prioritize deep, restful sleep: you cannot repair without it! No caffeine after noon, no blue light 1-2 hours before bed
-prioritize protein at each meal, limit refined sugars and carbohydrates to support blood sugar (aim for 0.8 grams of protein per kg of body weight per day as a base minimum).
-genuinely manage stressors and reorganize your hormone cascade away from stress-dominance
-slow down your movement instead of high-intensity boot camps that add to stressors to begin exercising, then gradually add in resistance training to build muscle (the best thing for your metabolism, blood sugar handling, and aging!)
-support mineral balance, fat-soluble vitamins, and B-complex for hormone balance and liver support
-lower your toxic load by starting to swap out any products you use that have fragrance/perfume, parabens, phthalates, and BPA/BPS.
Fat cells act like glands, secreting their own estrogen. They also store toxins. So if we focus only on losing weight through diet and exercise without clearing the runway by focusing on the above habits to detoxify those hormones and toxins properly, we’re setting ourselves up for rebound weight gain, and more frustration.
NOTE: for our perimenopausal babes…your hormone fluctuations in this phase of life are closely linked to lowered metabolism and thyroid function. Perimenopausal symptoms can present similarly to low thyroid function—which means everything from digestion to mood to energy to mental clarity to libido are l-o-w. Our loss of progesterone in this phase, combined with elevated levels of estrogen can suppress thyroid function. If you’re feeling low, test your thyroid pls.
#perimenopause #estrogendominance #weightlossresistance
WHAT YOU NEED TO KNOW ABOUT YOUR ORGASM..
Plateau.
This is where all the magic happen for us.
You’ve probably heard oxytocin referred to as the “love hormone” or “bonding hormone” that new mommas get after giving birth and while nursing. It plays a multifaceted role in the female body, and its actions extend far beyond its well-known functions in childbirth and breastfeeding.
While oxytocin is not a direct regulator of the menstrual cycle, it does influence the entire hormone cascade, contributing to calming stress hormone imbalances and alleviating period pain in women.
BREAK DOWN:
1-Oxytocin has an anxiety-reducing effect and can promote a sense of calm and relaxation, potentially mitigating the impact of stress on the body.
2- Oxytocin and dopamine has shown analgesic effects, influencing pain perception and tolerance, potentially reducing the severity of menstrual cramps or period pain.
3-Oxytocin has been associated with anti-inflammatory properties, and as we have discussed before…Inflammation is a root cause of period pain.
4-Oxytocin is known for its role in uterine contractions during labor, and while the mechanisms differ from those during your period, its influence on uterine contractility may have implications for menstrual pain relief.
So…WOW. A relaxing, anti-inflammatory, pain-relieving substance that my body produces…for FREE—without harmful side effects!? Yes, sign me up. This is why one of our protocols for the luteal phase includes a daily orgasm.
That’s right 😎
Whether someone gives you one or you enjoy it solo dolo, we’re giving you full permission to indulge in some true self-care. As the popular saying goes, “A luteal phase orgasm a day keeps the period cramps away!”
Added benefits:
+ increases DHEA levels- which helps brain function, balances the immune system, helps maintain and repair tissue, and promotes healthy skin.
+ boosts your immune system
+ supports the pelvic cavity
+ helps regulate your period
+ reduces anxiety
+ regulates the pituitary gland
#dhea #estrogendominance #hormonesupport #menstrualcycle #womenshealth
Baseline testing to make diet and lifestyle tweaks to achieve optimal values, function, and balance—before the rollercoaster ride begins!
Your body functioning less than optimally becomes the norm and you don’t really realize how lousy you feel until the big journey into menopause starts…then your cycles become erratic and intense, you’re more irritable than ever, your mood swings from high to low, you suddenly can’t sleep, and now you have acne again!?
Let’s get a clear picture of what’s going on inside, so we know exactly how to support you before your perimenopause transition begins…
Here’s what to test and why:
🔢 The Basics: these are what your GP will test during a regular physical to make sure your red blood cells, immune system, and circulating fats in your blood
🦋 Full thyroid panel: The healthy function of your thyroid cascade is essential for every system in the body. Since perimenopause is a time of super-high estrogen and low progesterone, this can slow thyroid function. It’s important to get a baseline of these values before heading into peri- and menopause.
🥕 Nutrients: these are the big players in hormone production, balance, detox, and overall cellular health. The more optimal these values are, the better your chances of functioning and feeling optimal by limiting symptoms and illness.
🩸 Hormones: All the listed hormones can be tested via blood draw, and these are the base of what we would want to see. We love using the DUTCH Complete for a comprehensive view of your ovarian and adrenal hormones. While blood work shows a snapshot of our hormones at one time on one given day, the DUTCH test measures a daily pattern of your hormones for 5 days. This test also measures metabolites to make sure you’re detoxifying estrogen properly (avoid estrogen-related cancers)
🧁 Blood Sugar + Inflammatory Markers: Research has estimated that one in every two American women struggle with symptoms of blood sugar dysregulation = fix this and majority of symptoms will go away.
#perimenopausehealth #menopause #hormonebalancing #periodhealth
ANTI INFLAMMATORY ELIXIR FOR PERIOD WEEK:
Period cramps involve the release of prostaglandins, triggering muscle contractions and inflammation. The anti-inflammatory properties of lemon, ginger, turmeric, and cinnamon counteract these effects by inhibiting prostaglandin synthesis and other inflammatory markers, leading to reduced pain and discomfort.
BREAK DOWN:
🍋 Lemon’s high vitamin C content aids in synthesizing neurotransmitters like norepinephrine, influencing pain perception and reducing menstrual pain by improving blood vessel function.
🫚 Clinical studies demonstrate ginger’s efficacy in reducing menstrual pain. Compounds like gingerol and zingerone inhibit cyclooxygenase-2 (COX-2), an enzyme involved in inflammation, contributing to pain relief during menstruation.
🩸 Curcumin, found in turmeric, exhibits anti-inflammatory effects by inhibiting inflammatory markers such as tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6). Research suggests curcumin’s potential in treating inflammatory conditions, including menstrual discomfort.
🫙Cinnamon’s compounds, including cinnamaldehyde, exert anti-inflammatory activity by inhibiting the NF-κB signaling pathway, a regulator of the immune response. This inhibition reduces systemic inflammation, potentially alleviating menstrual discomfort.
🥃 Consuming this elixir in the morning on an empty stomach maximizes absorption and effectiveness, providing an anti-inflammatory boost that helps alleviate menstrual cramps and supports blood sugar. This leverages the scientifically backed benefits of natural compounds in managing inflammation and pain during menstruation.
DO IT:
- Boil 3-4 cups of water
- Add in one thumb size of ginger
- 1 tbsp of Ceylon cinnamon or 3-4 cinnamon sticks
- 1 thumb size of turmeric
- Sit for 1-2 hours to increase concentration
In your morning with a half cup of fresh water (hot or cold) add your one slice of lemon and half cup of anti-inflammatory elixir
#hormonebalancing #periodhealth #estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
BREAD DURING PERIOD WEEK:
…but let’s be a little more specific.
Period pain is caused by molecules called prostaglandins. These molecules are part of our bodies’ immune system response to injury and inflammation. More inflammation in your body = more prostaglandins, and the worse your monthly cramps are. Doesn’t it seem pretty straightforward…that if we want to eliminate our monthly, life-disrupting period pain, we should work on lowering our levels of inflammation on all fronts?
EXCEPT FOR THE BREAD—FOR THE LOVE OF GOD—NOT MY BREADDDD!!! 🍞🥯🥐🥖🥪
We kid!!—a little 🙃 We got quite a bit of pushback on our last gluten+period-pain post, so let’s break it down here 👇🏼
🧬 Modern grains have been genetically modified and hybridized for crops to make more food and make more products for more profit - which also makes them more difficult to digest. The majority of grains are also treated with chemicals and heavy metals.
🧲 Glutenous grains also contain high amounts of phytic acid, which is a known anti-nutrient…so a diet high in glutenous grains puts you at greater risk for deficiencies in zinc, magnesium, iron, and calcium = important for symptom free periods.
🧠 Celiac disease is only ONE form of gluten sensitivity, and only 1% of people with Celiac Disease are properly diagnosed. Additional symptoms are anxiety, depression, brain fog, ADD/ADHD, autoimmune conditions, infertility, and migraines.
🩸 Research shows that gluten—specifically the gliadin portion—can activate an enzyme called zonulin. When this happens, undigested food proteins enter your bloodstream and elicits an immune and inflammatory response to fight these “foreign” looking proteins.
Gluten ➡️ bloodstream ➡️ inflammation ➡️ period pain. Period!
We recommend you approach finding out if gluten isnt for you is to eliminate it *entirely* for a minimum of 8 weeks, and track your digestion + bloating, sleep, mood/anxiety, period symptoms before and after eliminating gluten (we love @flokalife tracking abilities for this)
#gluten #estrogendominance #periodhealth #womenshealth
MENSTRUAL HEALTH IS MENTAL HEALTH
In a recent post, we took a look at how fluctuations in the levels of hormones throughout our menstrual influence our mood and mental well-being. And recent research has mapped exactly how our sex hormones influence the shape and function of our precious brains!
The study took 30 naturally cycling women, measured their hormone levels throughout their ovulatory, menstrual, and mid-luteal phases, and then performed specialized MRI scans of their brains during each of these phases.
The study measured the following in the brain:
-gray matter cortical thickness changes: (for this study) think of gray matter as the wavy exterior of the brain that controls our information processing and memory, emotions, movement, decision-making, and sensory perception)
-white matter structural changes: white matter serves as the highway of connectivity between the different (gray matter) lobes of the brain
-whole brain volume changes
-and changes in specific areas of the brain
Here’s what the researchers found:
-FSH (a brain hormone that communicates to the ovaries in the first half of your cycle to prepare for follicles for ovulation) and progesterone (the hormone which is produced in the second half of your cycle after ovulation) have OPPOSING effects on regions of the brain.
-Where FSH decreases a brain region in size, progesterone increases that same region in size. This was found in seven different brain regions.
-The researchers termed this a “pre-ovulatory (moderate FSH) and post-ovulatory (high progesterone) ‘see-saw effect’.”
I hope that when you read this, you begin to take note of how you feel and operate throughout the month—and be a little gentler with the expectations you place on yourself.
Research like this serves as such an important foundation for more menstrual-related research and understanding for ourselves and practitioners. Because our hormonal health = menstrual health = brain health = mental health!
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
Check this out. There’s more than meets the eye and your body is doing something AMAZING every 👏 single 👏 phase 👏
Tracking your cycle can help you prepare for an upcoming period, inform you of the best time to get busy in the bedroom, and help you tune into your hormones. It is measured from the first day of one period to the first day of the following period and split into three different phases.
I like to think of each phase as a theme:
Follicular phase: the time our metabolism is slow, cortisol is low, energy and hormones are rising, and our immune system is at its strongest.
Ovulation phase: the time our metabolism is still kind of slow, cortisol is low, energy and hormones are peaking to their highest points, and immune system is still going strong.
Luteal phase: the time our metabolism speeds up, cortisol rises, energy and hormones and immune system start to plummet.
Menstrual phase: the time our metabolism speeds up, cortisol is generally still high, energy and hormones are at an all time low, and our immune system is at its weakest point.
How can we leverage this information to our advantage?
Follicular phase:
+ focus on eating enough protein to support the rise of our energy and hormones.
+ lean into workouts or new movement
+ plan and prep for new beginnings
Ovulation phase:
+ focus on supporting your body in detoxing the excess estrogen
+ push your workouts where you can to your highest ability
+ socialize and communicate
Luteal phase:
+ focus on supporting your blood sugar levels with additional complex carbs and protein
+ slow your movement down to single movement based training
+ crush your to do list
Menstrual phase:
+ focus on anti inflammatory based foods
+ slow down your movement and take inventory on how your body is feeling (like actually take inventory)
+ tune into you and your self care
+ focus on boundaries and lean into reflection
Save now + thank me later 😘
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
We need to talk about this whole “skipping breakfast” thing…
If you’re not hungry in the morning - guess who’s a walking, talking red flag⛳️🫣.
Here’s why:
1. Overnight, your liver is busy detoxifying your body and helping regulate your hormones, including those that control hunger.
2. If your liver is overworked or not functioning well, it can affect your hormones, including those that tell you when you’re hungry or full.
3. An overworked liver might not process hormones properly, leading to imbalances like too much estrogen. This can throw off your hunger signals and affect other aspects of your health, like your menstrual cycle.
4. Eating nutrient-rich foods, staying hydrated, getting enough sleep, and reducing exposure to toxins can all help support your liver and hormone balance, which in turn can help regulate your hunger cues and overall health.
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
Remember: your hormones are fluctuating on a wild roller coaster ride 🎢 Do your best to slow down, delegate, and de-stress as often as you can. Lowering stress, periods of rest, and a balanced diet rich in protein, healthy fats, salt, and plants are the foundation for a smoother change. Supplements can be helpful, but they are just that: supplementary.
Swipe for more ⏭️
#perimenopausehealth #estrogendominance #hormonesupport #menstrualcycle #womenshealth
Every Ramadan, I get a flood of DMs from you guys wondering how to keep your hormones on point while fasting. Honestly, Ramadan might be the chill pill your body needs, but it all comes down to how you play it.
I’m kinda on the fence about fasting—it really depends on who’s asking and the period probs they’re dealing with. But if you figure out how to tweak intermittent fasting to play nice with your unique lady chemistry—turning it into a hormone health hack rather than a hormone hazard—you’re in for some solid perks.
Here’s the thing, fasting hits different for women than men. If ladies jump into fasting without a game plan, it can backfire big time. That’s because our bodies are all about that baby-making life, and fertility and reproduction are top priority.
The whole deal with a woman’s baby-making gear is super tied to her metabolism, and the other way around. So, when your body gets a hint of what it thinks is a food shortage (like when you’re fasting), it switches to survival mode. That means holding onto fat stores like a life raft, cranking up those hunger hormones ghrelin and leptin (making you want to scarf down the nearest snack), and putting a pause on baby-making operations (because now’s not the time to be expending energy on that).
Hope this helps 🫶🏼.
#ramadanrecipes #estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
*GIVEAWAY CLOSED*. You don’t wanna miss this giveaway 👀
We’re giving away FOUR lucky winners a chance to win a box of meat & produce from @nikufarms, green juices from @eatnook, teas from @blume and @drinklmnt electrolytes to support each (valued at $200 each box!!) in honor of international women’s day.
The rules to enter are simple:
→ Follow me and @nikufarms
→ Tag the gal pals who could use a little period love
(unlimited entries!)
Winners will be chosen March 8, IWD 🫶🏼
Please note this giveaway is limited to Toronto residents only. This giveaway is not in any way affiliated with Instagram, Meta, or any of the brands from which the prizes are from.
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
Let’s make the comment section interesting. Drop your answer 🤍
What most people refer to as “menopause” is actually perimenopause. ☝🏼
⏭️ Perimenopause = the transition into menopause from our reproductive years
📆 Menopause = the day you reach one year since your last menstrual cycle
So all the symptoms people and pop culture usually refer to as menopause are typically what we experience in perimenopause. Although both phases of life require change and adaptation, we tend to see women struggle the most during perimenopause because of the unpredictable surges of estrogen.
When we’re transitioning out of our reproductive years and into menopause, estrogen fluctuates considerably—often up to 3 times higher than your typical level of estrogen in your reproductive years.
📈 These fluctuations are a large part of why we experience all the symptoms listed above. This shifts to a different set of symptoms after menopause because, at this point, your ovaries are producing very small amounts of estrogen if any, and you’re no longer ovulating—so no progesterone.
🌎 Something important to highlight here, too, is that many non-Westernized cultures don’t experience these terrible symptoms. Some Eastern cultures don’t even have a name for this stage of life! It’s a smooth and graceful transition that women look forward to.
So this begs the question: why are their perimenopausal transitions so much smoother than ours?
It’s the same reason why their periods are also so much less problematic. Our Western culture prioritizes productivity over health, we’re addicted to stress, we are more divided and disconnected, our diets are further from what nature intended, and we’re consuming toxic chemicals, slathering our skin with toxic products, day in and day out. 🫠
If we start working on these problems in our reproductive years, we have a far better shot of having a smooth transition to menopause we can look forward to and celebrate 🎉
#estrogendominance #hormonesupport #menstrualcycle #womenshealth #perimenopausehealth
#knixambassadors
I remember in high school when I switched from pads to tampons. I was skating almost 20 hours a week, and changing skating dresses and tights are a massive inconivcine to fix a period leak when you’ve got skates on. Tampons served their purpose for many years, but then in my mid-20’s, I found that I didn’t really love them anymore, and I ended up switching back to pads. Part of the reason was that I had become aware of the awful ingredients in conventional tampons, and I no longer wanted any of that in my body. At the time there weren’t great alternatives, so pads (even the conventional ones would have to do). Let’s just say, when it comes to organic cotton pads and tampons we’ve come a long way in the last ten years.
Then, almost five years ago I made a whole new discovery. Period underwear.
The average woman uses TEN THOUSAND TAMPONS throughout her lifetime 🤯.
On average, a person loses 6-10 teaspoons of blood per period, and here I am, feeling confident and empowered, even on challenging days.
Now you can go commando in @knix leakproof shape wear on your period thanks to the built-in liner which absorbs the equivalent of about 1-3 regular tampons.
THIS IS WHAT FREEDOM FEELS LIKE 🤯😂!
#hormonebalancing #periodhealth #healthyliving #hormonesupport #menstrualcycle
Every day, our bodies send us signals through symptoms, but without the right information, we might not know how to respond. The right food paired with the right supplement can be like a key unlocking the door to better health, directly addressing the root of our issues. However, with so many options on the market, making an informed choice can feel overwhelming.
CHEAT SHEET BREAK DOWN:
1. Supplement Breakdown: A list of common supplements, what they’re most effectively used for, and how they can support your body’s natural processes.
2. Symptom Guide: Dr Morgan @themonthlymethod and I have connected the dots between what you’re feeling and what your body might be needing. This guide helps you understand which symptoms might be linked to specific nutrient deficiencies or imbalances.
3. Personalization Tips: Because everyone’s body is unique, we offer tips on how to tailor your supplement intake to your personal health journey, including when it might be time to consult with a healthcare professional for a deeper dive into your needs
By understanding the basics of supplements and their effects, you can make educated decisions about what to include in your health regimen. Remember, supplements are here to supplement a healthy lifestyle – not replace it. Food is still king, but knowing how to support your diet with the right nutrients can make all the difference in how you feel and function daily.
Comment ‘CHEAT SHEET’ to get this sent to you 🫶🏼
#hormonebalancing #periodhealth #estrogendominance #healthyliving
When @thereneereina finally my says food before coffee period lab stuff actually works 😂☕️
I I used to be an avid coffee enthusiast, a true 6 XL coffee gal. The aroma, the entire coffee culture—it was my daily ritual and my ultimate go-to pleasure. Little did I know how deeply it influenced:
• My hormones
• My skin
• My workout performance
• My sleep patterns
• My post-workout recovery
• My weight management
Note: This isn’t about ditching coffee; it’s about nurturing a healthier relationship with it. #foodbeforecoffee (https://www.instagram.com/explore/tags/foodbeforecoffee/)
BREAK DOWN:
1. Caffeine snatches away essential nutrients like vitamin C, B vitamins, zinc, calcium, and magnesium. These nutrients are critical for hormone production. Without them, you can experience a range of hormonal issues, from the basics to more complex conditions like estrogen dominance and progesterone deficiency.
2. Coffee can mess with your ovulation by cranking up cortisol levels and stressing out your adrenal glands. When those adrenals go into overdrive, your thyroid chips in to help, leaving its usual duties behind. This disruption can send Aunt Flo into a frenzy. It’s a multi-faceted issue affecting both how you feel and your menstrual experience.
3. While there are studies praising coffee’s benefits, it’s essential to challenge those findings based on your unique needs. If you’re grappling with period problems, fibroids, breast or ovarian cysts, endometriosis, infertility, low libido, mood swings, low energy, or weight struggles—coffee (especially on an empty stomach) might be exacerbating these woes.
WHY FOOD FIRST:
- - - -
1. It prevents coffee-induced sugar spikes, ensuring stable blood sugar levels throughout the day.
2. Breakfast before coffee prevents cortisol spikes, avoiding undue stress on your blood sugar.
3. It maintains strong energy levels and prevents sudden crashes often caused by coffee alone.
4. Eating first helps nutrient absorption, counteracting coffee’s interference with minerals like iron and calcium.
5. Breakfast kickstarts your metabolism helping your body process nutrients and carbs effectively.
#periodcramps #estrogendominance
When you take the time to track your cycle and symptoms and learn how to ride the waves of our natural and beautiful hormonal, energetic, and mental waves…not only do you begin to honor and admire the brilliance of your body, but you’ll also start to drop the fear and control around your cycle and start to embrace and work in alignment with your natural rhythms—which will support your health for the long term!
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
After ovulation, there’s SO much that happens in the body that we need to know about so we can actually use this time to PREVENT symptoms that happen to us. Our estrogen and testosterone levels gradually decrease, while the follicle that released the egg begins to produce progesterone, leading to a gradual rise in this hormone. Progesterone induces heat, elevates your basal body temperature throughout the luteal phase, preparing your body for potential pregnancy.
Unlike estrogen, progesterone can and will slow down insulin sensitivity, impacting blood sugar and weight. This makes us more susceptible to blood sugar and insulin imbalances during the latter part of our cycle, accompanied by cravings, weight gain, bloating (yes progesterone will slow down your large intestine if you don’t eat to support it), mood swings, brain fog, and fatigue. Rising progesterone also triggers water retention and constipation, so reducing salt intake during this phase actually helps.
If we don’t have the goldilocks amount of progesterone, it can lead to blood sugar imbalances and the drop in estrogen during the luteal phase reduces serotonin levels, increasing appetite for carbohydrates and sugar in an attempt to boost serotonin, albeit temporarily. Aka why SSRIs are used to alleviate PMS and PMDD symptoms.
With lower estrogen and higher progesterone levels in the second half of the cycle, lean a little more into mindfulness around sugar, caffeine, and alcohol intake here and genuinely manage your stress to prevent excess fat storage, especially around the abdomen, and alleviate severe PMS symptoms. Emotional PMS symptoms like cravings, mood swings, and irritability are manifestations of fluctuating blood sugar levels, akin to feeling “hangry.”
STRATEGIZE FOR LUTEAL PHASE:
1️⃣ Pair Carbs with Protein: To help stabilize blood sugar levels during the luteal phase, aim to include a source of protein with every meal or snack. Combining carbohydrates with protein can slow down the absorption of sugar into the bloodstream to prevent spikes in blood sugar/ insulin levels.
2️⃣ Address the stress: high cortisol = low progesterone
#hormonesupport #menstrualcycle #womenshealth
“YOU’RE SO HORMONAL!”
You’ve probably heard this before—at least I have. And I used to take that as a bad thing, but now I know—yes, I am in fact, “hormonal.” Thank you! My hormones fluctuate throughout the month, leading me to feel differently with varying levels of stress resilience—and thus, a shorter length of my emotional fuse.
Now, this doesn’t give me the right to be a jerk by any means…What I want to highlight here is that those mood swings, irritability and patience levels you may (or may not have!) at certain times of the month are directly connected to your hormones and the habits that influence them.
FIX IT:
- - - -
1. Prioritize your sleep. Focus on a bedtime before 10 pm to help cortisol levels for deeper sleep and support detox.
2. Choose food before coffee. This blunts the natural cortisol rise in the morning and prevents higher cortisol levels as well as a blood sugar spike and crash.
3. Prioritize protein at every meal—especially breakfast. This will help stave off carb, caffeine, and sugar cravings throughout the day—and that pantry or freezer raid before bed!
4. Dissipate your stress: gentle exercise, time in nature, call up a friend who makes you laugh, journal, talk to a therapist, cuddle with your pet, practice deep breaths for a few minutes a day. Exercise is meant to dissipate stress, not cause more of it.
Remember: the more rested and nourished you are, the higher your stress threshold, and the more balanced your hormones—and brain! 🧠
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
TIGHT HIPS + PMS BREAK DOWN:
Periods are not supposed to be painful and there’s more that we can do to help with cramps.
Interconnection: The hip muscles and the pelvic floor muscles are interconnected because they share common attachments and functions. The hip muscles, like the hip flexors (e.g., psoas major, iliacus) and gluteal muscles, connect to the pelvis and are responsible for hip movement and stabilization. Similarly, the pelvic floor muscles attach to the pelvis and provide support to the pelvic organs while assisting in urinary and bowel control.
Alignment and Movement: When the hip muscles become tight or imbalanced, they can affect the alignment and movement of the pelvis. Tightness in the hips can cause the pelvis to be pulled forward or tilted, altering the position and function of the pelvic floor muscles. This can make your period come back and go away and come back again.
Anterior Pelvic Tilt: Tight hip flexors, in particular, can contribute to an anterior pelvic tilt. This is a condition where the front of the pelvis tilts downward while the back of the pelvis lifts upward. An anterior pelvic tilt can lead to increased tension in the pelvic floor muscles, potentially causing symptoms like pelvic pain, urinary urgency, or difficulties with bowel movements.
Limited Hip Mobility: Tight hips can restrict overall hip mobility and limit the range of motion during activities such as squatting, lunging, or walking. When the hips lack mobility, the body may compensate by recruiting other muscles, including the pelvic floor muscles, to compensate for the limited hip movement.
Complexity and Individual Variations: It’s important to understand that the relationship between tight hips and the pelvic floor is complex, and individual experiences may vary. Not everyone with tight hips will necessarily experience pelvic floor issues, and vice versa. The impact of tight hips on the pelvic floor can vary depending on factors such as individual anatomy, lifestyle, and overall muscle balance
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
Let’s break it down: many women I’ve worked with don’t realize that most of the protein sources they go for are actually loaded with carbs. Instead of mindlessly grabbing processed protein products, it’s time to take charge and know where our protein, fat, and carbs are coming from.
Understanding what’s causing more or less inflammation in our bodies helps us grasp how we’re feeling our symptoms. Protein is a big player here, it’s what our hormones are made of and keep them balanced. This is super important, especially for my insulin-resistant PCOS hunnies. Stable blood sugar levels are key to managing symptoms and preventing insulin spikes.
Snacking on protein-rich foods regularly help us steer clear of symptoms like:
• Acne
• Bloating/retaining fluid
• Food cravings and/or increased appetite
• Mood swings
• Feeling irritable, cranky, and/or depressed
• Fatigue
• Headaches and/or migraines
• Difficulty concentrating
• Weight gain linked with conditions like PCOS
Inflammation with endo and adenoymiosis.
And let’s bust a myth here: cutting out snacks won’t help you shed pounds. In fact, it often leads to gobbling up too many carbs and fats while skimping on protein, messing with both our fitness and hormone goals.
Understanding which foods fuel inflammation and which ease it helps us make smarter choices for our health. Opting for whole, unprocessed foods over quick-fix options sets us up for better hormonal health and overall fitness.
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
While a diagnosis can bring clarity for many, I see that it can create a false belief of permanence: I have a disease, I am diseased, and that’s how it’s always going to be. We tell our friends and family that we have the diagnosis, so they can understand what we’re going through - labeling themselves as their condition in their social media handles and profiles. I’m going to challenge anyone who is reading this right now who is identifying with their diagnosis, to truly consider reframing their relationship to the label, the condition, and its symptoms.
First step is always to accept but never as your permanent state aka *accepting the label that names your symptoms but does not define why you are experiencing them or any of your future outcomes.*
When we consistently tell ourselves one story, that you have a disease in this example, it makes it that much more difficult to create a different story, one detached from the repeated affirmation of illness. That’s why things like repetitive songs get stuck in our heads and why companies with impeccable branding see success - the brain loves consistency.
The brain also has a difficult time knowing the difference between a real experience or one that has been imagined with all the senses. When you consistently say, for example, “I have IBS,” you are teaching your body to permanently have IBS symptoms.
If any of this is making you uncomfortable, its probably because it’s true for you, and that’s more than OK. You’re not alone in these thought processes and behaviors. What will set you aside from the majority here is your willingness to release what is no longer serving you and detaching from what is making you ill—not just in your diet, exercise, or relaxation plans, but the thoughts you’re feeding your cells.
You have way more control over your hormones than you’ve ever been let on to believe.
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
OVULATION = PROGESTERONE = SYMPTOM FREE PERIODS
When we ovulate we produce the predominant amount of progesterone, the hormone that helps keep us calm, keeps our periods balanced and easy, helps reduce systemic disease promoting inflammation; it helps us build muscle (which helps with managing blood sugar, another disease promoter); progesterone promotes quality sleep, rest, and exercise recovery; it also improves stress resilience and helps lower anxiety and shield us from depression.
While everyone’s baseline varies an can fluctuate throughout your cycle and in response to sleep quality and stress, ideally your waking oral basal body temperature is above 97.8℉ or 36.5 C. (skin temperatures are generally slightly lower). If you track consistently, and that’s not the case, we need to consider how your thyroid cascade and mitochondria (your cell’s energy centers) are functioning.
Ovulation happens about 12 to 24 hours before your basal body temperature peaks. The rise in BBT is triggered by the release of the hormone progesterone after ovulation. Progesterone causes a slight increase in body temperature, and this temperature shift is a confirmation of ovulation.
BASIC TIMELINE:
1️⃣ Before Ovulation:
- During the follicular phase of the menstrual cycle, which is before ovulation, a woman’s BBT is relatively stable and lower.
2️⃣ Ovulation:
- Happens approximately 14 days before the start of the next menstrual period.
- The egg is released from the ovary and is available for fertilization for about 12 to 24 hours.
3️⃣ After Ovulation:
- Progesterone levels rise, causing a noticeable increase in BBT.
- This temperature shift is typically observed in the morning after a night of rest.
Generally, your temperature will drop slightly right before you’ll start your cycle. It will fluctuate during your follicular phase, then drop before ovulation and spike after ovulation. This peak is a subtle peak, as your temperature will typically increase within just 1℉.
Note: poor sleep, stress, alcohol, illness, breast feeding and certain medications can alter your temp 🌡️
#ovulationtracking #estrogendominance #hormonebalance #moodswings #fertility
Alright, let’s talk about the follicular phase – that time of the month when your body gears up for ovulation! 🌸
So, at the start of this phase, we’re in menstruation mode. Hormone levels are pretty chill – estrogen, progesterone, and testosterone are all low since they’re not needed for much action.
Here’s where it gets interesting: Research shows that insulin sensitivity is on point during this phase. It’s like your body becomes besties with insulin, keeping your blood sugar levels stable. And you know what’s cool? Estrogen plays a big role in making insulin work better. So, when estrogen starts to rev up your blood sugar and insulin levels are rock solid.
During this phase, your body is cool with a bit more carbs and maybe the occasional sweet treat or drink (in moderation, of course) so try leaving those to the afternoon or evening. Surprisingly, you might not even crave those things much during this time but we do still need them. Carbs help you feel sleepy by increasing a protein called tryptophan in your brain. Tryptophan is a building block for both serotonin and melatonin. Serotonin is a brain chemical that controls sleep, mood, and appetite, while melatonin is a hormone that promotes a regular sleep-wake cycle - so yes! Save those carbs to the later part of your day.
STRATEGIZE FOR YOUR FOLLICULAR PHASE:
1️⃣ Prioritize Protein: Load up on lean proteins like chicken, fish, eggs, and plant-based options like lentils and tofu. Protein is like your fertility BFF, helping with hormone production, supporting healthy egg development and lowers your inflammation (aka symptoms). So, make sure to get protein-rich foods in every meal to prep your body for ovulation! 🍳🥗
2️⃣ Embrace Veggies for Liver Love: Fill your plate with nutrient-packed veggies, especially those that show some love to your liver – think broccoli, kale, spinach, and Brussels sprouts. Your liver’s job is to handle hormones, including excess estrogen. By chowing down on fiber-rich veggies, you give your liver a boost, helping it process and get rid of that extra estrogen. 🥦🥬
#estrogendominance #healthyliving #hormonesupport #womenshealth
Two things I wish was part of the conversation between doctor and patient before IVF or TTC:
1. You gotta prep your body for pregnancy for 3 months to a year with diet and lifestyle changes before going full steam ahead with trying – whether it’s the natural route or IVF. Time is key here. Waiting until you’re already expecting to make those changes isn’t giving you or your baby the best shot at top-notch health.
2. A lot of fertility docs aren’t seeing things from a functional nutrition perspective. When you’re doing everything in your power to conceive, it’s frustrating to realize you might not be getting the info that could really make a difference.
For us ladies grappling with fertility struggles and still on the baby-making journey, we’re super mindful about every little thing – from what we eat to how we live. It can get pretty confusing when the advice we get doesn’t quite line up with what we know.
#ivfjourney #ttc #estrogendominance #menstrualhealth #womenshealth
Let’s break it down 👇🏽
Women can and should handle much greater amounts of stress to prepare for motherhood.
There’s a ton of research that supports a consistent fitness program throughout pregnancy. Motherhood is the toughest sport out there and being healthy and strong is critical for both mother and baby. Most negative comments stem from a lack of education on the current information surrounding exercise and pregnancy. Just as fitness programs are customized to suit individual needs, pregnancy workout routines should evolve in tandem with bodily changes.
Early on, when exhaustion and morning sickness may be prevalent, focusing on challenging workouts that sustain energy levels is key. In the second trimester, as energy stores increase, prioritizing total-body endurance exercises is beneficial. By the third trimester, incorporating props like stability balls can aid in core engagement and strength training until the end.
Strength training during pregnancy can counteract typical compensations like waddling, pelvic tilt, rib thrust, back pain, and muscle tightness associated with weight gain AND can potentially shorten labor duration, reduce stress, and expedite recovery.
I have my period lab babes exercise at 80 to 85 percent of pre-pregnancy intensity from the second trimester onwards, dialing back to 75 to 80 percent in the third trimester. Exceeding these levels late in pregnancy may increase intra-abdominal pressure, contributing to conditions like diastasis recti, where the abdominal muscles separate due to weakened tissue.
#motherhood #trimesterworkouts #hormonesupport #womenshealth
I hear this constantly from women.
What I want you to know is this: you’re not crazy, you’re not making this up. You know your body better than anyone. If you have something that’s bothering you, speak up. And if someone doesn’t listen, don’t stop until you find someone who will.
Remember: doctor’s work for you, not the other way around. You don’t have to settle for someone who doesn’t understand. Fire them, and move on to the next.
I stood where you stood at one point in my life. My health was a mess, my cycles were non-existent or unbearable, my hair was falling out, my acne was terrible; I had mood swings, anxiety, I couldn’t recover from exercise, and I was always exhausted. But my doc said my labs were “normal,” so I must be normal. But I *knew* something wasn’t right, so I had to take matters into my own hands. And this is why I created The Period Lab…to be the roadmap to take you from pissed off at the doctor’s office to thriving and feeling great in your skin and confident in your health.
I’m not dissing doctors. We need doctors. We also need doctors who understand what your symptoms mean. So we (you, me, and women around the world!) need to advocate for ourselves to encourage a better medical understanding of what the body is trying to communicate to us via our symptoms and the care that’s required to reverse them—before it becomes a disease state.
Because that’s exactly what your body is trying to do by giving your symptoms: it’s trying to communicate to you that something isn’t right. The signs and symptoms in our skin, hair, nails, mood, mental clarity, digestion, bowel movements, exercise recovery, and our menstrual cycles can be used as report cards for how you’re doing with your health. If you listen to these and make the necessary changes to replenish your body’s systems, you can turn it around.
So if you’ve gotten the unfortunate “Your labs are normal,” brush-off routine…here’s what I would tell you to do next:
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
KIMCHI FOR PERIOD WEEK:
All you need is *one forkful a day*
The gut, our largest endocrine organ, produces over 50 hormones crucial for regulating hunger, sleep, stress, and mood. This relationship between gut health and hormone balance influences all your hormones and entire period experiece. Hormonal fluctuations during menstruation, pregnancy, and menopause impact gut function, underscoring their interconnectedness.
Common symptoms of an unhealthy gut include:
• Gas, bloating, belching
• Heartburn or Reflux
• Constipation
• Diarrhea
• Irritable bowel syndrome (IBS)
• Acne
• Chronic skin issues, like psoriasis and eczema
• Mood disorders, like anxiety or depression
• Poor cognitive function, brain fog, and inability to concentrate
• Headaches
• Fatigue
• Difficulty losing weight, weight gain
• Autoimmune disease like Hashimoto’s, rheumatoid arthritis
• Hormone imbalances and exacerbation of issues like PCOS, hypothyroidism, fertility struggles, endometriosis, adenomyosis, PMS, and others.
Consuming fermented foods rich in live, beneficial bacteria aids in maintaining microbiome balance and boosting probiotic levels.
Fermented foods include:
• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Kvass
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
And gals, this isn’t just a female issue. If you’re trying to conceive, make sure your partner is also working to manage their blood sugar, as dysregulated blood sugar and insulin levels impairs sperm health, too!
#irregularperiods #estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
For my period lab babes, let’s glow up together 🫶🏼
#hormonebalancing #periodhealth #estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
BTS of eating for your hormones:
🔘Supporting the production of our hormones
🔘Support the elimination system
🔘Navigate the changes in the metabolism
🔘Stabilize your blood sugar
🔘Replenish your micronutrients
🌸FOLLICULAR PHASE:
Insulin sensitivity is rising, metabolism is slower in comparison to luteal phase and estrogen suppresses your appetite: you can go for longer amount of time without eating and most likely to skip meals here. You might be feeling light and beyond the need for coffee, (*gasp*), but we still need to eat enough protein here to support the next phase and rise of progesterone.
☀️OVULATION PHASE:
+ Use this phase to support your elimination system - gut, liver and large intestine with food.
+ Combat the rise of estrogen NOW so it doesn’t get in the way later (aka your period). Amp up the fibre here - the darker the better, the bitter the better. women eating higher amounts of fiber have lower levels of circulating estrogen.
🍂LUTEAL PHASE:
+ Metabolism speeds up and you’ll burn through your regular food intake faster.
+ Your insulin resistance is decreasing so you can’t go very long without food.
+ When estrogen drops in the luteal phase, it drags serotonin down with it. Lower serotonin is linked to increased appetite.
+ With, progesterone rising, it slows down the large intestine transit time which can trigger water retention, bloating and constipation
+ Be mindful of how many inflammation we’re taking in-alcohol, sugar, caffeine, gluten, dairy and stress. How we manage these throughout this second half will help you embrace your luteal phase and let your body thrive.
❄️MENSTRURAL PHASE:
+ During the early days of menstruation, estrogen and progesterone levels are low. This can lead to decreased insulin sensitivity, meaning the body needs more insulin to regulate blood sugar levels so you might experience slight increases in insulin levels during this phase.
+ I like to give the example of your period being like catching a cold or flu - what would you do? Most likely, rest, bone broth, juices, extra vitamins, fermented foods - eat to ease period problems.
#hormonebalancing #menstrualcycle #hormonesupport
When alcohol is consumed, the liver primarily focuses on processing the alcohol and regulating glucose in the body. It is highly versatile but struggles when overworked. If the body’s elimination system is not functioning optimally, it fails to process, eliminate, and regulate everything properly, especially alcohol. This can result in a toxic buildup in the body, disrupting the delicate hormonal balance and triggering symptoms.
The last thing your elimination system needs to be doing after a night out is “working it off” via HIIT workout.
The liver is out here doing the best it can do, metabolizing and eliminating estrogen from the body. Adding a high intensity workout (the elevates your cortisol..that’s what huffing and puffing does) after a night of drinking will just work against you by increasing the stress on the liver.
Supporting your estrogen isn’t just done via nutrition.
If the liver is always struggling to do its job, we’re stuck with:
Common PMS symptoms like mood swings, cramping, bloating, and acne
Dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis
Infertility
Premature menopause
Irregular blood sugar levels
Disruption of the circadian rhythm
Depression
Obesity
Thyroid disorders
Heart and liver diseases
Osteoporosis
Weight gain
Heavy and irregular periods
This protocol isn’t about reducing your alcohol intake (although that wouldn’t hurt 😉), but it’s about living life without suffering the aftermath.
Here’s what you want to do:
🍋 Start your day with warm lemon water with cinnamon to aid your detoxification system.
🍳 Have a breakfast rich in proteins, healthy fats, and kimchi.
🥬 Enjoy a green juice with ingredients like cilantro, parsley, or dandelion.
🍉 Stay hydrated with electrolytes (I love @drinklmnt and @drink.saltwater)
💊 Take a B complex vitamin and magnesium supplement, especially if you’ve been indulging in alcohol.
🧘♀️ Engage in light movement like yoga, mobility exercises, walking and gentle stretching.
If I’m having more than 5 ounces, I typically do this protocol for the next day or two.
Save now, and thank me later 😘
#hormonebalancing #estrogendominance #hormonesupport
Think of your cycle as a domino effect—if one phase doesn’t happen correctly, it affects the next phase.
When your ovary releases an egg, it also produces progesterone from the ruptured egg sac. The rise in progesterone in your body triggers the thickening of the lining of your uterus, leading to menstruation. When ovulation is disrupted, progesterone production is low causing a breakdown in communication between your ovaries, uterus, and the pituitary gland in your brain to regulate your hormones. When this chain reaction breaks down, you experience symptoms during your period or at other points in your cycle.
Regular ovulation in every cycle is crucial to prevent these health issues. Your body requires the right nutrients and care to ovulate correctly.
Some symptoms may not seem obvious, like light periods, while others, like irregular cycles, may feel like your norm. Your body is signaling what you need to do to restore balance. It’s worth noting that typical reasons for not ovulating include pregnancy, breastfeeding, menopause, excessive exercise, being underweight, or ovarian cysts (PCOS). PCOS can vary among women, with specific causes and natural treatments.
Common causes of abnormal periods in women with hormonal imbalances include:
1. Light Periods: Your uterine lining doesn’t receive the signal to thicken properly.
2. Lengthy Spotting after Predicted Ovulation Time: Your uterine lining doesn’t receive the signal to stay intact.
3. Late/Irregular Periods: These are often breakthrough bleeding, not true periods, when your uterine lining builds up but doesn’t receive the signal to shed.
4. Severe Cramps: Indicative of insufficient progesterone to balance high estrogen levels.
5. Missing Periods: Ovulation is skipped due to stress, imbalanced blood sugar, poor sleep, or other factors.
To restart your late or missing period, the combination of stress and poor sleep is often the culprit. Trying to juggle everything leads to stress, overwork, excessive caffeine, sugary foods, and fatigue without hormonal support takes a toll on your kidney/adrenal system, which is vital for managing stress.
#fertility #missingperiod #hormonesupport #hormonebalancing
Kids? No kids? Your fertility is a crucial indicator of your overall health as a cyclical babe…and some of your habits and foods you’re consuming are getting in the way of that. Especially those that impact to your blood sugar and insulin levels.
Insulin is the hormone that helps your body move blood sugar into your cells for use as energy. When we consume too many simple sugars, don’t balance our carbohydrate intake with healthy proteins and fats, or restrict our eating for too long then consume large meals (think prolonged intermittent fasting)…our cells can become overburdened by the surges of insulin, and thus resistant to it.
You might be insulin resistant if you have symptoms of:
-general fatigue, especially fatigue after meals
-getting “hangry” between meals
-craving for sweets or carbs that aren’t relieved by eating them
-craving sweets or carbs after meals
-midsection weight gain
-difficulty losing weight
-increased thirst and appetite
-frequent urination
-waking in the early morning hours
-skin changes (acne, skin tags, darkening of skin folds)
-hair loss
And because you’re a cyclical being, your body’s response to insulin and need for glucose changes in each phase of your menstrual cycle.
Ways we can really mismanage our blood sugar:
-consuming too many sugar foods & drinks
-not balancing carb-rich foods with healthy amounts protein & fats
-going long periods without eating then eating large carb-rich meals
-poor quality of sleep
-not handling our stressors
When you repeat these patterns without remedy… insulin will be working overtime to shuttle all that sugar into your cells your AND your cells actually begin to *resist* insulin. Like, “We’ve had enough of you, insulin. Doors are locked, you can’t come in.”
This is three-fold bad news for your fertility:
1️⃣ cells stop getting the fuel they need
2️⃣ too much insulin remains circulating in the blood
3️⃣ your ovaries remain sensitive to insulin—even when all other cells resist insulin!
- your ovaries will produce too much testosterone
- and much less estrogen
- egg sizes will shrink
- and too much insulin = no ovulation
#hormonebalancing #estrogendominance #fertility
Did you know that your baseline hormone imbalance might not actually be that bad? However, the makeup products, personal care items, and cleaners we use on our clothes and countertops all contain harmful endocrine-disrupting chemicals. These chemicals essentially trick your body into thinking it has too much estrogen compared to progesterone, leading to hormone imbalances.
Endocrine disruptors are dangerous because they mimic our natural hormones but provide none of the same benefits. They affect organs like the adrenals, thyroid, and hormones produced by the ovaries (such as estrogen, progesterone, and testosterone), leading to an overall hormone imbalance.
Here are some simple swaps I love to make:
• Berkey kitchen filter & shower filter
• Bee’s wrap reusable food wraps
• Silicone food storage containers
• Silicone food storage bags
• Reusable cotton mesh produce bags
• Silicone collapsible reusable coffee cup
#estrogendominance #infertility #periodproblems #womenshealth #menstrualcycle
WHAT A HEALTHY LIVER LOOKS LIKE 👆🏽👆🏽
Your liver operates like a pool filter, cleaning out dead leaves, dirt, and insects. Likewise, it detoxifies our bodies by managing harmful chemicals and toxins from food and the environment. This process relies on vitamins and minerals derived from good fats, greens, high-fiber foods, and high-quality proteins for optimal effectiveness – aka it needs more nutrients, not less.
Excessive alcohol, drugs (both illegal and legal – even Xanax requires liver processing), pesticides in foods, chemicals, and environmental pollution (smog isn’t liver-friendly), coupled with insufficient nutrients, can overwhelm your liver. Instead of performing its primary functions, it ends up focusing on removing the excess toxins encountered throughout the day.
The way you nurture your liver through your diet should contribute to hormone balance, replenish crucial nutrients and minerals, support liver function, and help in toxin elimination. It’s so important to feel nourished and satisfied. Fasts, juice cleanses, and starvation diets can just work against our hormones, doing more harm than good.
Even when a woman’s liver is working well, there’s another consideration: chronic constipation due to a lack of fiber. Fiber helps expel excess estrogen, so insufficient fiber can be problematic. As mentioned in my previous post, the liver sends broken-down estrogen to your colon for removal. If your bowels aren’t moving, that estrogen can be reabsorbed into the bloodstream.
#estrogendominance #endometriosis #healthyperiods #fibroids #infertilitysupport
If hormones are all whacked out, then it’s most likely that your liver is not feeling so hot 🥵.
Good news, our first detox phase works well and processes things fast. The issue starts with the second phase—it’s slower, causing a backup. This bottleneck leads to undigested toxins spilling back into our system because the liver can’t handle them due to the backlog.
HOW THE LIVER IMPACTS ESTROGEN:
1. After estrogen finishes its job, it heads to the liver for a cleanup session. If your liver is overloaded with excess toxins, it struggles to tidy up estrogen effectively. This means estrogen can’t be properly broken down and might find its way back into your body.
2. Even if a woman’s liver is doing fine, there’s another twist. Not getting enough fiber can lead to ongoing constipation. Fiber plays a crucial role in kicking out excess estrogen, so a shortage can cause issues. If the liver sends cleaned-up estrogen to your colon but your bowels are sluggish, that estrogen might sneak back into your bloodstream. Not a great scenario.
3. Also, if you’re indulging in too much fatty stuffyour estrogen levels could shoot up. Why? Excess dietary fat encourages estrogens to sneak from your gut into your bloodstream instead of being properly removed.
And so it begins – a build-up of estrogen in the bloodstream. This results in a condition called estrogen dominance, where estrogen becomes dominant in the body in relation to progesterone. It’s like a store where there are no sales but the owner keeps buying new products.
#pms #pmdd #painfulperiods #womenshealth #estrogendominance
SUGAR ON YOUR PERIOD:
I have yet to meet one woman suffering with PMS, low libido, infertility, or painful periods who had her blood-sugar levels balanced out. That’s because it’s impossible to have well-controlled blood sugar without making a conscious effort.
Picture a chart with a steady line – my aim is to keep your blood sugar gently undulating, avoiding the dramatic peaks and crashes that often accompany PMS symptoms. While sugar and chocolates may offer a temporary energy boost, it’s short-lived and followed by energy dips, brain fog, and decreased vitality. This cycle can lead to significant blood sugar chaos, triggering hormonal imbalances with symptoms ranging from anxiety to blurred vision. Sugar isn’t just a sweet treat; it can disrupt hormones when not enjoyed in moderation or as a replacement for balanced meals.
If stress is part of the equation, sugar *will* exacerbate anxiety and hormonal issues, especially for women dealing with prolonged stress. Now, when those chocolate cravings hit, it might indicate a magnesium deficiency or an overgrowth of bad bacteria and yeast in your gut. Addressing this, consider taking magnesium supplements daily, particularly if cravings intensify before your period, to help curb those sweet tooth urges and support hormonal balance 🤌🏼
#estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
WHAT TO KNOW ABOUT PROBIOTICS:
Probiotics are a game-changer for a happy tummy and our hormones 🤌🏼. Menstruators are likely to deal with pesky gut problems like Irritable Bowel Syndrome (IBS) compared to the guys. Plus, our gut buddies play a role in keeping our lady parts in check and those hormones in line.
Plot twist: when your gut is feeling out of sorts, it can mess with your mood and even throw your period for a loop.
A balanced gut is like a superhero for keeping those hormones in check.
Gut health & hormones:
The "estrobolome" is a group of bacteria and other microbes in your gut with a unique ability to break down estrogen. Specific colonies of bacteria in your gut are responsible for managing estrogen metabolism. An imbalance in your gut microbiome can lead to estrogen dominance, increasing issues like painful periods, mood swings, and PMS.
Gut health & hormone balance:
Probiotics are key for your gut health during menopause. Studies on menopausal mice have shown that certain strains of Lactobacillus bacteria, like Lactobacillus reuteri and Lactobacillus rhamnosus help protect against bone loss, leaky gut, and inflammation often associated with estrogen loss during menopause. Oral probiotics can influence vaginal health and a healthy vaginal microbiome, just like in the gut.
Probiotics for vag health:
Specific probiotic strains, such as Lactobacillus acidophilus La-14® and Lactobacillus rhamnosus HN001™, help improve vaginal health by maintaining a healthy vaginal pH, reducing the risk of yeast infections and bacterial vaginosis. Clinical trials have demonstrated that these strains can lead to improvements in vaginal ecology, reduced itching, and less unwanted discharge.
Probiotics for digestive health:
Certain probiotic strains, including Lactobacillus rhamnosus and Bacillus coagulans, are 🔑 for digestive health. They help with diarrhea, constipation, and IBS symptoms. Additionally, prebiotic fibers like guar gum, Jerusalem artichoke, and inulin can support healthy digestion and regularity by feeding beneficial bacteria in the gut.
#guthealth #estrogendominance #healthyliving #hormonesupport #menstrualcycle #womenshealth
FIX YOUR 💩, FIX YOUR 🩸
After your liver processed your hormones - it’s your guts turn to clean up whatever is left in your gut.
Here, your gut buddies, also known as the “estrobolome,” play a crucial role. They release an enzyme called beta-glucuronidase, breaking down estrogen and allowing it to be reabsorbed into your body.
Just like any team, these gut buddies are influenced by factors such as what you eat, your lifestyle, and even if you’ve taken antibiotics. If there’s an excess of the beta-glucuronidase team, it can lead to elevated estrogen levels, causing issues like endometriosis or certain cancers. On the flip side, if there’s not enough diversity in the team, estrogen levels might drop, which can be a concern, especially for postmenopausal women.
Here, your gut buddies, also known as the “estrobalone,” play a crucial role. They release an enzyme called beta-glucuronidase, breaking down estrogen and allowing it
Finding the right balance for your hormones is like discovering the perfect recipe – not too much, not too little. We’re still learning about how the gut team affects different conditions through estrogen, but one thing’s for sure – your gut is a significant factor. It’s a puzzle piece we can’t ignore when it comes to hormones.
When your gut buddies are happy and working together, they help your body deal with estrogen just right. They break it down and eliminate it when it’s not needed.
However, when your gut gets a bit crazy – maybe from inflammation or an imbalance in those bacteria – they mess up their job. This can throw off how your body handles estrogen.
You can’t fix your period without addressing your gut health.
How many bowel movements do you have?
Imagine your gut as a bustling 🦠 community of tiny living organisms called bacteria. These bacteria play a crucial role in how your body deals with a hormone called estrogen. Estrogen is like a traffic cop 👮 for your body’s functions, influencing things like your menstrual cycle, mood, and overall health.
Now, these gut bacteria have the power to influence how your body manages estrogen. They can change it in different ways. Sometimes, they can make estrogen stick around in your body when it’s supposed to be cleared out. This can lead to problems such as having too much estrogen or having the wrong types of estrogen circulating in your system.
But here’s where it gets interesting: the health of your gut bacteria matters a lot in this process. When your gut bacteria are happy and balanced, they help your body handle estrogen correctly. They assist in breaking it down and getting rid of it when it’s no longer needed.
However, when things get a little crazy in your gut, like when there’s inflammation or an imbalance in those bacteria, they can make this whole hormone situation even more complicated. They won’t do their job properly, and this can disrupt the way your body manages estrogen.
Having a healthy and well-balanced community of gut bacteria is like having a team of experts managing your body’s estrogen traffic. They ensure everything flows smoothly. But when there’s trouble in your gut, it’s like having inexperienced traffic cops causing chaos on the hormone highway 🤰🏽.
You can’t fix your hormones without fixing your gut 🤌🏼.
#guthealth
#estrogendominance
#hormonehealth
#womenshealth
Ever had a test that showed everything’s “normal,” but you’re still feeling off?
It’s a real struggle, and many women I’ve worked with feel the same. Understanding your thyroid is crucial for tackling issues like period woes, fertility, and low libido. This little gland in your neck controls energy, temperature, mood, and more. If it’s sluggish, your menstrual cycle might act up, leading to extra periods, heavy bleeding, and fatigue.
Keep tabs on your thyroid with tests like TSH, T4, T3, and T3 uptake. While iodine and L-Tyrosine are thyroid heroes, don’t go all-in without consulting your doctor. If needed, consider Naturethroid for hormone replacement. And hey, boost thyroid health with a diet that’s all about supporting the vibes – skip things that mess with it!
#thyroidproblems
#estrogendominance
#hormoneimbalance
#womenshealth
#periodproblems
WHAT YOUR THYROID DOES:
If you are dealing with any symptoms like - weight gain, amenorrhea, low sex drive, PMS, heavy periods, chronic colds and illnesses, hair loss, brittle hair, dry skin, and even trouble getting pregnant - your test results are “normal,” or your symptoms have been dismissed by your current doctor, then you should find a functional medicine doctor to get more proactive care because —you could be dealing with thyroid issues.
🚘 Think of the thyroid gland as the engine regulator in your body’s car. Just like an engine controls the speed and power of a car, the thyroid gland regulates the pace and energy production in your body.
⛽️ Thyroid hormones, like thyroxine (T4) and triiodothyronine (T3), are the fuel that powers your body’s engine. They determine how much energy is generated and delivered to your body’s cells.
‼️ Metabolism is like the speed control of the car. The thyroid hormones influence your body’s metabolism, controlling if it runs fast (hyperthyroidism) or slow (hypothyroidism), just as a car’s engine can vary its speed.
⌚️ Ovulation, the release of an egg from the ovaries, is like the engine’s timing mechanism. Proper thyroid function ensures ovulation happens at the right time of the cycle, just as a well-maintained engine ensures precise timing for optimal performance.
⚙️ Hormonal balance during the menstrual cycle is similar to smooth gear shifting in a car. Thyroid hormones maintain hormonal balance so the “gears” (hormones) work together harmoniously throughout the cycle.
🏎️ Fertility represents the car’s drive – the ability to go forward. Thyroid health is key for fertility because thyroid function can stall or affect the “drive” to conceive.
💨 Your period flow is like the engine’s exhaust. Thyroid hormones influence the flow, determining whether it’s heavy (like a powerful engine) or light (like a less powerful one).
🏆 Menstrual symptoms like mood swings, fatigue, and cramps, are like the engine’s performance indicators. Thyroid dysfunction can make these symptoms more severe, like warning lights indicating engine trouble.
#pmsproblems
#hormonebalance
#estrogendominance
#periodhealth
#thyroid
Our thyroid plays a massive role in regulating not only our energy and metabolism but also our reproductive health. Surprisingly, when women consult their doctors about menstrual, hormonal, or fertility issues, the thyroid is often overlooked. There’s so much happening between the hypothalamus, pituitary gland, and the endocrine glands, including the adrenals, thyroid, and ovaries and when everything is 100% your thyroid produces these hormones in the right amounts.
Key Players in the Thyroid Realm:
- Thyroid Stimulating Hormone (TSH): Released by the pituitary gland to stimulate the thyroid to produce T3 and T4.
- Thyroxine (T4): The inactive form of thyroid hormone and a precursor to T3.
- Triiodothyronine (T3): The active form of thyroid hormone converted from T4.
- Reverse T3 (rT3): Slows down metabolism to conserve energy during periods of stress. Illness, trauma, and calorie-restriction can elevate Reverse T3 and slow metabolism.
- T2, T1: They have minor roles, so we won’t dive into them for now.
If you are experiencing symptoms like weight gain, depression, amenorrhea, low sex drive, PMS, heavy menstrual bleeding, aches, chronic illnesses, hair problems, or difficulty conceiving, and your test results are labeled as “normal,” or your symptoms have been dismissed by your current doctor, it’s advisable to seek a functional medicine doctor for more proactive care. You could be dealing with thyroid issues.
#hormonebalancing #periodhealth #estrogendominance #thyroidproblems #hormonesupport
It’s easy to blame your hormones for everything, from mood swings to food cravings to those extra pounds that don’t quite make sense. While weight fluctuation can be totally normal and healthy, truly unexplained weight gain can point to a hormone imbalance and might be your body’s way of asking for extra help.
If weight loss is a goal, it’s essential to understand your hormones, not blame them 🫶🏼. They just want a little love 🥹.
Remember, your weight is just one data point in determining your health - it’s not the only thing that defines your health. It’s a complex interplay of hormones, and understanding them is key to achieving your well-being goals. It’s my intention that this will help you understand how your hormones may be at play and help you be a better self advocate or have a more informed discussion with your provider 💕.
#hormonebalancing #periodhealth #estrogendominance #hormonesupport #menstrualcycle
WHAT YOU NEED IN YOUR BREAKFAST ROUTINE:
Your first meal of the day supports insulin sensitivity, your hormones, and reduce stress levels. Research has consistently shown that a healthy breakfast lays the foundation for hormone balance regardless of their life stage.
Your morning cortisol naturally peaks to wake you up. This timing aligns with the body’s sleep wake cycle. However, imbalances in cortisol can lead to fatigue and menstrual irregularities, emphasizing the importance of a balanced breakfast.
Elevated cortisol levels in the morning are linked to higher fasting blood sugar levels and an increased risk of type 2 diabetes. Cortisol and insulin levels form the core of hormonal health and weight management. Unfortunately, cereal, pancakes, muffins, and sugary beverages set the stage for blood sugar spikes and crashes = hormonal imbalances.
Here’s where eggs shine ✨:
+ Eggs support the liver and are rich in protein and healthy fats which serves as the building blocks for various bodily processes including your cycle. Opting for high-quality eggs like organic, grass-fed, or free-range, is ideal when possible.
+ Eggs are also a source of choline, a vital nutrient in the B-vitamin family that plays a crucial role in healthy brain development and the prevention of neural tube defects, making it essential for women even before conception. Eggs also contain folate and a ton of minerals and vitamins that bolster fertility. For those with egg allergies or dietary restrictions, choline supplements can help meet the necessary intake.
+ Eggs do not contribute to high cholesterol levels; in fact, it’s excessive sugar consumption that poses a greater risk.
+ The high-quality fats found in eggs can actually protect against heart health problems. Blue Zones frequently incorporate eggs into their diets.
+ Eggs are renowned for their easily assimilated, bio-available protein content, making them an excellent protein source for overall health.
#hormonebalance #perimenopausehealth #estrogendominance #periodproblems #periodhealth
Regardless of your symptoms or health conditions, making fundamental dietary changes is the initial step towards a better period experience.
All these issues stem from a common root cause: a deficiency in essential nutrients, an excess of problematic foods, and a prolonged state of chronic stress, which can trigger various bodily reactions. Your body always communicates its needs and doesn’t deceive you.
Regarding nutrition and the menstrual cycle, we usually go for what we crave during the premenstrual phase. We rarely consider how to eat for our bodies during menstruation.
The foods included in this plan act like superheroes by supporting the body with foods that help support the elimination system, navigate the changes in our metabolism, help stabilize our blood sugar and replenish our micro nutrients needed while bleeding. By incorporating this meal plan at specific times during your cycle and you’ll make those symptoms vanish.
Comment ‘PERIOD PLAN’ to get this sent to you 🫶🏼
#womenshormones
#hormonebalancing
#periodhealth
#estrogendominance
#hormonesupport
5️⃣ THINGS YOU NEED TO KNOW ABOUT SUPPLEMENTS 💊
1. Even when we are eating a nutrient rich diet most of the time, our bodies aren’t always prepared to take advantage of those nutrients, hence any period or hormonal problems. From acid reflux to a sluggish liver and everything in between, supplements aren’t going to fix your problem. To recalibrate your entire hormonal system and get rid of period problems, you have to give your body what it needs to perform in a hormonal harmonious way.
2. Sometimes a micronutrient-rich diet of hormonally-supportive foods isn’t enough to achieve optimal hormone health. Supplements should be used as with the perspective of an extra boost 🆙 to speed up the healing process and provide support as you bring your body back into balance.
3. Multivitamins are not your friends! Very rarely do they have the dosages you need to fix anything, you can’t absorb all the nutrients at once and they most likely have a ton of fillers and sugars in them (especially those chewables).
4/5. Make sure they are 3rd party tested and following GMP practices.
Ingredients that SHOULDN’T be in your supplements:
Soy lecithin
Soybean oil
Magnesium stearate
Canola oil
Aartificial colors
Carrrageenan
Xanthan gum
Sodium benzoate
Titanium Dioxide
*Do not disregard professional medical advice or delay in seeking professional advice because of something you have learned on the internet. Always speak with your physician or other healthcare professional before taking any medication or supplement for a health problem.*
#supplements
#pms
#periodcramps
#pmdd
#endometriosis
We prefer habits over resolutions for pain free periods 🫶🏼
#estrogendominance
#pms #pmdd
#hormonesupport
#menstrualcycle
#womenshealth
Grateful to be in this space with you. Thanks for joining my little instagram corner 🫶🏼
Here for the moments, not for the cramps 🤘🏼
One of my fav moments in life include bringing people together over food and clinking a couple glasses. I 100% got this from my Dad. I guarantee you, if he found out what your favourite meal is, he’d make it at Christmas dinner, despite it not going with anything else. Food was his love language.
These are the golden memory making moments you should be here for. It shouldn’t be about choosing between “being good” or “having fun” just to avoid cramps or weight gain. I truly believe, you should be able to live your life without suffering from the hormonal consequences and learning how to take care of your body afterwards is where your sweet spot lies.
WHAT’S HAPPENING:
🍷 = alters cortisol levels, estrogen levels and progesterone levels (you can thank the network of glands that produce your hormones for this). 🩸
Alcohol-induced hormonal changes =
* Fun hormonal PMS symptoms like moodiness, cramping, bloating and acne
* HPA axis dysregulation
* Infertility
* Early menopause
* Blood sugar irregularities
* Circadian rhythm disruption
* Depression
* Obesity
* Thyroid disorders
* Heart/liver disease
* Osteoporosis
* Weight gain
* Heavy periods
* Irregular periods
Etc etc
When you drink alcohol, your liver is all about processing the alcohol and regulating glucose in the body. She’s very multi talented - but also struggles when over worked. When your body’s elimination system isn’t working as optimal as possible, it will not process, eliminate and regulate everything you take in- especially alcohol. This leads to a toxic build up in your body – which discombobulates your fragile hormonal balance and triggers symptoms.
😜😭 When insulin goes up (from cocktails to vinos) so does cortisol. Cortisol competes with progesterone aka QUEEN P- your natural chill pill and magical period lightener, so we have a horrible period or worse- endo, pcos, fibroids, acne, etc.
🍷 WITH an alcohol protocol = priceless 😉
Focusing on how you care for yourself before and after allows you to have your cake and eat it too 😘
#estrogendominance #periodproblems #periodcramps #hormonebalancing
HOW TO SKIP THE PRE PERIOD MOOD SWINGS THIS HOLIDAY SEASON:
T’was the week before menstruation, when all through the house, every creature was hiding, yes, even the mouse. The heat packs were placed by the bed with care, inhopes that cramp relief soon would be there.
😂😂😂
WHAT’S HAPPENING:
- - - -
1. Hormones decrease
(Hello PMS. The root cause of PMS is when we have more or less estrogen and progesterone than we need. As our bodies move through the 28-day hormone cycle in this hormonally imbalanced environment, that is when we experience symptoms)
2. Insulin sensitivity increases
So, during your luteal phase (when your progesterone levels rise to their highest points and fall), you may find that your body isn’t responding to the insulin it creates or the insulin that you take nearly as well as it should be. Aka: the little amount of food and protein you’ve been eating the last few weeks and the coffee you’ve been drinking as breakfast is biting you in the ass.
FIX IT:
- - - -
1. When it’s all carbs all morning:
+ your blood sugar goes up
+ body releases more insulin to use as energy
+ cortisol (the stress hormone) levels elevate, competing with progesterone for the same pathway- guess who gets to experience all the fun PMS symptoms… because cortisol always wins. This puts us in a progesterone deficiency (check out my progesterone posts about this).
+ because cortisol and progesterone are at bat, we experience more anxiety and moodiness.
+ too much insulin in the body causes us to produce more testosterone over estrogen - think PCOS, irregular periods or months without a period.
2. Sometimes we experience cravings at this time- which is actually just your “girl, get me some MF food” signal.
3. Every cell in your body is influenced by insulin - including cortisol. When you flex that emotional regulation muscle, not only does that support the cortisol but blood sugar too. This connection is why hormonal imbalances always improve when you eat to stabilize your blood sugar.
Happy Luteal phase to all, and may your mood swings be light!
#moodswings
#estrogendominance
#hormonebalancing
#periodhealth
#PMS
#PMDD
#Bloodsugarregulation
For most of my life, I suppressed my emotions so deeply that I lost touch with them entirely. From 14-29, my default response was always “I’m fine,” even when I wasn’t. I lacked examples of how to express my emotions safely and began to distrust myself and my feelings. Without realizing it, I leaned heavily into my masculine energy, disconnecting from my body and immersing myself in the logical world of my mind, focusing on skating, academics and problem-solving. My body took the brunt of my emotional detachment, manifesting in weight gain, hair loss, acne, insane mood swings, periods and irregular menstrual cycles. Despite the physical toll, I was unaware of how my emotional state impacted my physical health.
However, as our understanding of the mind-body connection deepens, it’s become evident that our emotions directly influence our physical well-being. This growing field of research validates what many of us have instinctively felt: our physical symptoms are often intertwined with our emotional state.
In my journey to hormonal health, I’ve learned that nurturing my feminine energy is just as crucial as the food I eat and the lifestyle I lead. That’s why I wanted to introduce the Period Lab community to @othership to help release stress from the deepest recesses of their being, allowing their bodies to unleash its innate healing abilities from a regulated nervous system — this is the REAL HPA Axis work where we can start to protect our progesterone levels. Breath work and cold water therapy has accelerated my healing and emotional regulation significantly (and therapy of course). Reducing stress from a feminine perspective isn’t about aggressive resistance or elimination; it’s about embracing the natural ebb and flow of our hormonal cycle, adjusting our priorities, and changing how we interact with the world. Our bodies and emotional needs are in a constant state of flux, influenced by our hormones. Acknowledging and respecting this shift is key to our overall well-being because we can’t reach out full potential with symptoms constantly slowing us down 🫶🏼
Our periods can be our greatest asset to help us redefine what self care actually looks like in order to have a better cycle.
DO IT:
- - - -
+ take mixed signals as a no and move on
+ say goodbye to people-pleasing tendencies and make decisions that put you first
+ stop dissociating from your life via scrolling and heal and deal with what you’re actually holding in
+ give your body what it needs during period week, post alcohol and when you’re sick versus always relying on the comfort foods.
+ eat food before coffee
+ get 55 hours of sleep in a week
+ learn how to focus while breathing (stop holding your breath when you out on mascara)
+ leave the kitchen dirty for a little extra rest
+ go pee (mamas, stop holding it in)
+ stop letting go of your sleep routine as a love language
+ take a full 30min lunch
+ practice emotional regulation
+ finish work on time (working over time doesn’t prove your worth, you just miss out on quality rest)
+ you don’t need that second cup of coffee, have some protein instead
+ be that bad ass babe who doesn’t give into the pressure of drinking at a work dinner just because everyone else is (especially if it’s your period week)
+ eat three meals a day with protein present to stabilize your blood sugar levels and support your hormones
+ nourishing yourself when your appetite is zapped by stress is a massive win. lean into that protein bbg
+ rest during your period week (preferably in your @Knix)
+ learn to set those boundaries and stick to them. Remember people probably have no issues setting them with you.
+ you need 1-2L of water and dark leafy green veggies for regular bowel movements (2-3x /day is the goal)
+ let yourself orgasm
THE ONE SUPPLEMENT ALL BABES SHOULD BE TAKING THIS HOLIDAY SEASON 🍷🍻🥂🍾
Magnesium is a powerhouse nutrient. HERE’S WHATS UP:
+ Magnesium regulates hormones and calms the nervous system, providing relief from anxiety and stress.
+ When combined with vitamin B6, magnesium alleviate PMS symptoms such as breast tenderness, migraines bloating, and insomnia.
+ Magnesium plays a role in regulating muscle contraction, making it effective in reducing period cramps and lowering prostaglandin levels.
+ Magnesium helps the thyroid gland produce enough thyroid hormones, maintaining proper thyroid health.
+ Magnesium lowers inflammation :
1️⃣ You have a “spare tire” around your waist: belly fat is like a “hotbed” of inflammation
2️⃣ You have high blood glucose levels: Inflammation makes your cells rigid, making it harder for insulin to get sugar into the cell. This causes you body to make more insulin.
When the cells are bombarded with sugar they eventually become insulin resistance. Basically, they get sick of insulin always knocking on the door so they just stop listening.
3️⃣ You have digestive problems like gas, diarrhea, bloating, or constipation
4️⃣ You’re tired all the time
5️⃣ You have allergies or skin problems like eczema or psoriasis, or your skin is red and blotchy
6️⃣ You’re depressed, anxious, or suffering from “brain fog”
7️⃣ Heavy periods, PMS and/ or hormonal conditions like PCOS, endometriosis, fibroids, cysts
+ The recommended daily allowance ranges from 300-400mg for adults, but higher levels may be beneficial if you have a deficiency. Consult with your healthcare provider to determine the best magnesium regimen for you.
The list could go on….
Really want to make sure you babes understand how your nervous system influences your hormones (beginning with understanding the HPA axis). This can manifest as various menstrual irregularities – some will experience irregular periods or hypothalamic amenorrhea (HA), while others face heavier periods and spotting.
When we’re facing what the body considers to be an emergency situation, it naturally prioritizes immediate survival over reproduction. Our bodies, still operating on ancient programming, fail to see the difference between modern stressors like a daily run versus being chased after a wild-toothed tiger (or child 😂).
Raise your hand if you struggle with…🙋🏻♀️🙋🏼♀️🙋🏽♀️🙋🏿♀️
People-pleasing
Lack of boundary setting
Perfectionism
Co-dependency
Numbing/dissociating
It’s not just your nutrition, supplementation, movements habits that impact a woman’s HPA axis (the BIG 3 who all work together Hypothalamus senses stress – like a big scary deadline or even a wild bear – it tells Pituitary. Pituitary then relays the message to Adrenal, who kicks into high gear with a cortisol boost). These behaviours lead to more hormonal imbalances.
THE IMPACT:
- - - -
- These behaviors can lead to a state of chronic stress, keeping the HPA axis in a heightened state of alert.
- Chronic activation of the HPA axis can result in cortisol imbalances, which can disrupt the delicate balance of other hormones in the body.
- The hormonal imbalances stemming from an overtaxed HPA axis can affect menstrual cycles, mood, metabolism, and immune function.
Breathwork and cold plunges are two practices that can have significant positive effects on the HPA (Hypothalamic-Pituitary-Adrenal) axis.
DO IT:
- - - -
1. **Breathwork**:
- Activates the parasympathetic nervous system, which counteracts the body’s stress response. This helps in reducing the chronic activation of the HPA axis.
- Decreases cortisol production, helping to rebalance hormones and reduce the negative effects of chronic stress.
- Enhances a greater understanding and management of your emotional states.
2. **Cold Plunges**:
- Activates the body’s stress response (increasing cortisol and adrenaline), it’s a controlled, short-term stressor. Regular exposure to this kind of stress can help the body become more resilient to chronic stressors, ultimately supporting a healthier HPA axis function.
- Triggers the release of endorphins, the body’s natural painkillers, which can lead to improved mood and actually can help with preventing period cramps (not saying to do this during period week).
- Enhance blood circulation and can reduce inflammation and more efficient delivery of nutrients and hormones throughout the body, supporting overall hormonal balance.
In order to be the best self advocate possible and be more involved with your care, it's helpful to become period literate and know what you're bringing to the table.
Understanding this information allows you to ask better questions, have more potent conversations with your doctors and get feedback on whether your charts indicate the same thing 🫶🏼
BREAD DURING PERIOD WEEK:
…but let’s be a little more specific.
I’m talking about gluten and before I go any further: The point of this post is not to demonize gluten.
Gluten can cause inflammation in your intestines, leading to a breakdown in the gut lining and allowing undigested food into your bloodstream. This triggers an immune response and overall inflammation, stressing your adrenals and disrupting hormones like cortisol, thyroid, and insulin = hormonal imbalances that can make your PMS feel like a rollercoaster or even throw a wrench in your fertility plans.
Even if you don’t feel any direct effects from gluten, there’s another player on the field – glyphosate. This stuff has the potential to crank up your estrogen levels and contribute to hormonal hiccups. Americans often have more glyphosate in our systems compared to our European pals.
DO THIS:
- - - -
🗓️ Keep good gluten-free bread for quick luteal phase meals.
🍞Choose organic sourdough for its digestibility and pesticide-free flour.
🥬 Regularly eat whole grains and veggies in your diet.
🌾 Soak grains to enhance nutrient absorption.
🥥 Use coconut flour for baking healthy treats.
🫚 If you do eat gluten, have a gut-healing smoothie with spirulina, flax, ginger, turmeric, and coconut oil to reduce inflammation.
Our bodies deal with constant elevated stress, we’re surrounded by chemicals, and we’re chowing down on processed goodies like there’s no tomorrow. My take - our bodies are struggling to keep up. That’s why we’re seeing a surge in gut/digestive issues, and they’re showing up at younger ages. I blame it on a combo of things: our not-so-happy guts, the stress rollercoaster, not-so-great food choices, chemicals in meds and food, and the way we’re messing with wheat these days.
I’m not waving the anti-gluten flag all day, every day. My main deal is helping you get that A+ gut health. To figure out what floats your boat, try giving gluten the boot for 30 days, and then bring it back into your life to see how it hits you. If you feel awesome without it, notice your symptoms taking a hike, and then they come back when gluten makes a comeback – there’s your red flag 🚩
🤔 Have you ever noticed an increase in aches and discomfort before your period?
🤧 Do sinus issues or worsened asthma symptoms coincide with your menstrual cycle?
😷 Have you ever experienced what feels like the 'period flu' every month?
🤕 Do autoimmune flares seem more frequent during your luteal phase?
It's not just your imagination; your menstrual cycle does have a massive impact on your immune system!
🌡️ Menstruation inherently involves inflammation.
HOW IT'S ALL CONNECTED:
- - - -
Inflammatory Nature of Menstruation:
Menstruation triggers a local inflammatory response as your uterine lining sheds. Prostaglandins, including PGE2, promote uterine contractions, necessary for tissue shedding.
Progesterone and Immune Suppression:
Progesterone acts as a natural immune suppressor. In the follicular phase (first half of your cycle), estrogen dominates, preparing the breasts for potential pregnancy.
Immune Changes Post-Ovulation:
During the luteal phase progesterone takes center stage, impacting the immune system. It prepares the body for potential pregnancy and balances immune responses.
Pro-inflammatory and Anti-inflammatory Balance:
Hormones like estrogen and progesterone maintain the balance between pro-inflammatory and anti-inflammatory responses. High estrogen in the follicular phase can lead to more pro-inflammatory cytokines, affecting symptoms.
Impact on Autoimmune Conditions:
Hormonal fluctuations can influence autoimmune conditions. Women are more prone to autoimmune diseases, and hormone changes can worsen symptoms during specific cycle phases.
Estrogen's Influence:
Estrogen influences various immune pathways, impacting the production of antibodies and cytokines.
The graph is just sharing how your immune system is stronger during the first part of your cycle and weaker during the second. Understanding all the connections helps you manage your health effectively, especially if you experience cycle-related symptoms or have autoimmune conditions. So, it's not just a coincidence; your menstrual cycle and immune system are closely intertwined.
WHY THE HAPPIEST TIME OF THE YEAR FEELS THE WORST:
Holiday chaos can build up because.....
1. Holidays can be stressful due to social, financial, and emotional challenges. This stress can deplete progesterone levels, leading to worsened menstrual symptoms.
2. Holiday foods tend to be rich in sugar and processed ingredients impacting estrogen levels and liver function. It’s important to be mindful of how to support the body after indulging in these foods.
3. Movement, walking, and sleep patterns is crucial, as sleep is vital for processing food intake and regulating hormones.
4. Colder months with less sunlight can affect mood subsequently impacting menstrual health.
Your basically learning what your hormonal bandwidth is - how much it takes to mess with your hormones and how to respond accordingly.
SUPPORTING STRATEGIES:
- - - -
😴 Prioritize Sleep: Ensuring adequate sleep before and during travel, and compensating for late nights with naps or sleeping in.
💊 Adrenal Protocol: Using supplements like Ashwagandha, a super B complex, and milk thistle from December through February to balance cortisol and support adrenal health.
🏋️♀️ Phase-Based Movement: Adjusting exercise routines based on the menstrual cycle phase, with high-intensity workouts during follicular/ovulation phases and slower, stress-reducing activities during luteal/menstrual phases.
🫶🏼 Embrace Kindness and Self-Compassion: Avoiding negative self-talk and practicing self-love. Skipping out on core memory making moments isn’t what this it about. You can still clink glasses at dinner and protein for breakfast.
🍳 Balanced Eating Choices: Focusing on protein-rich foods, moderating indulgences to manage sugar intake and always food before coffee.
🥬 Prioritize Greens: Filling half the plate with greens to ensure a balanced diet, even while enjoying other dishes. The bitter the better, the darker the better.
🫖 Nervine tea to de-stress.
💦 Stay hydrated with @drinklmnt
These strategies not only address the physical aspects of hormonal health but also the mental and emotional well-being - sooo crucial for your overall hormonal balance 🫶🏼
Master one before you move onto the next.
Let’s make the comment section interesting. Drop your answer 🤍
The infradian cycle creates a 25% change in your brain chemistry over the course of the month. When someone asks if you’re hormonal, remember, it’s not necessarily a bad thing!!
Imagine your brain as a vast network of highways. The cars traveling on these highways are like the neurotransmitters, the chemicals that send signals throughout your brain.
During the first half of the cycle (the follicular phase and ovulation), think of estrogen as a traffic booster. It’s like opening extra lanes on the highway and improving the traffic flow. This means more cars (neurotransmitters like serotonin and dopamine) can travel faster and more efficiently. This means the city (your brain) feels lively, energetic, and productive. You’re in a great mood, and everything just seems to click.
After ovulation, as we enter the luteal phase, progesterone starts to rise. Imagine progesterone as the signal for the highways to switch to night mode. Streetlights dim (calming effect), some lanes close for maintenance (slowing down of certain brain activities), and traffic generally moves slower. This is a more relaxed time on the highways of your brain. It’s like the city is winding down, getting ready for a peaceful night. This can be a period of relaxation or a bit of traffic congestion (mood swings or anxiety).
Over the course of the month, the traffic pattern on your brain’s highways changes significantly – up to 25%. This shift from the lively, bustling traffic of estrogen to the calmer, slower traffic of progesterone and back again, influences how you feel, think, and behave.
Just like every city has its unique traffic flow, each woman experiences her own unique changes in this cycle. Some have more rush hours or slow-downs, while others might have a more steady flow of traffic throughout the month.
Understanding this cycle is like being an expert traffic controller of your brain. By knowing when you’re in the high-energy, high-efficiency estrogen phase or the calmer, reflective progesterone phase, you can plan your activities, manage your expectations, and harness the strengths of each phase in your daily life.
WHY YOUR MOOD CHANGES THROUGHOUT THE MONTH:
Ever wondered why your mood and energy levels shift throughout the month? It's all thanks to estrogen and progesterone shaping our brain function. From tweaking neurotransmitters to impacting neuroplasticity, estrogen and progesterone are behind our cognitive and emotional rollercoaster. So, when you align your activities with your hormone's rhythm, you can be a top-performing, high-achieving woman with energy to spare at the end of the day.
BREAK DOWN:
1. Neurotransmitter Regulation: Sex hormones can modulate the production, release, and reuptake of neurotransmitters in the brain. For example, estrogen has been shown to increase serotonin and norepinephrine levels, which are associated with improved mood and reduced anxiety.
2. Neuroplasticity: Sex hormones can influence the brain's ability to form new neural connections and adapt to changing environments. This neuroplasticity can affect cognitive functions such as memory, learning, and problem-solving.
3. Hormonal Fluctuations: Hormonal transition phases, involve fluctuations in estrogen and progesterone levels leading to changes in neurotransmitter activity, contributing to mood swings, irritability, and changes in behavior.
4. Hippocampal Changes: Estrogen plays a role in maintaining the health of the hippocampus, a brain region critical for memory and emotion regulation. Fluctuations in estrogen levels during menopause, for example, can impact hippocampal function and lead to cognitive changes.
5. Stress Response: Sex hormones interact with the stress response system, including the hypothalamic-pituitary-adrenal (HPA) axis = the brain responds to stressors and can lead to depression and anxiety.
6. Neuroinflammation: Estrogen has anti-inflammatory properties and can help regulate neuroinflammation in the brain. Dysregulation of neuroinflammatory processes = mood disorders and cognitive impairment.
7. Behavioral Changes: The modulation of neurotransmitters and brain function by hormones = behavioral changes. For example, premenstrual changes in estrogen and progesterone can lead to mood disturbances and changes in eating habits.
#ad HOLIDAY PROTOCOL
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During every Christmas, my grandma had a lovely tradition of crafting matching Christmas pajamas for the whole family. This year, I’m excited that with @knix help, I can continue this cozy tradition with these warm fireside flannel pjs 🔥. Holidays have a special place in my heart, and I’m determined to have all the golden memory making moments with my family #nosacrifices.
Holidays used to bring guilt, restrictions, and challenging family conversations about health. But why not enjoy your favorite treats guilt-free and share a meal with your loved ones?
Recently, I shared that my dad passed away not too long ago. He loved sharing a bottle of rum, cooking a delicious meal, or simply sitting across the table with you. These moments mean the world to me now.
Don’t feel guilty for indulging in those holiday treats or sharing a few drinks with loved ones. It won’t change who you are, and you won’t magically gain weight from a few extra indulgences. Perspective is a gift, and it’s not something you can easily unwrap during Christmas.
Follow this holiday protocol to support against bloating, acne, heavy cramps, and PMS that can be triggered by holiday indulgence.
This protocol isn’t about reducing your alcohol intake (although that wouldn’t hurt 😉), but it’s about living life without suffering the aftermath.
Here’s what to do:
🍋 Start your day with warm lemon water with cinnamon to aid your detoxification system.
🍳 Have a breakfast rich in proteins, healthy fats, and kimchi.
🥬 Enjoy a green juice with ingredients like cilantro, parsley, or dandelion.
🍉 Stay hydrated with electrolytes and consider BCAAs.
💊 Take a B complex vitamin and magnesium supplement, especially if you’ve been indulging in alcohol.
🧘♀️ Engage in light movement like yoga, mobility exercises, and gentle stretching to support your body’s detoxification and recovery.
If I’m having more than 5 ounces, I typically do this protocol for the next day or two.
Save this protocol now, and thank me later 😘
Chronic inflammation doesn't develop overnight, and neither does its reversal, especially if you've experienced inflammation for a while.
By implementing all of these strategies, not just one (there's no quick fix!), you'll initiate the process of reducing inflammation and notice improvements in as little as two weeks. For my babes with longstanding health conditions like autoimmune diseases, significant changes could take three to six months or even longer
Inflammation is like a forest fire that never goes out 🔥🔥🔥🔥🔥 aside from being a term that gets thrown around a lot, what is inflammation?
Inflammation isn’t solely a response to infection or injury; it can also be triggered by various factors leading to an increase in prostaglandins. These prostaglandin hormones are produced by almost every cell in our bodies. In the context of menstruation, they cause the muscles of the uterus to contract, facilitating the shedding of the uterine lining.
Higher levels of inflammation related to prostaglandins = more cramps, a condition referred to as dysmenorrhea.
Similar to the relationship between estrogen and inflammation, there exists an inverse connection between these two factors. When one rises, the other tends to decrease. Here’s how:
Estrogen’s Anti-Inflammatory Role: Estrogen, particularly estradiol (one of its primary forms), has anti-inflammatory properties. It can help suppress the production of pro-inflammatory substances and cytokines in the body. This anti-inflammatory effect of estrogen is one reason why women often have lower levels of inflammation compared to men.
Inflammation’s Impact on Estrogen: Chronic inflammation can disrupt the balance of hormones in the body, including estrogen. When inflammation is high, it can lead to increased production of certain enzymes that convert estrogen into less beneficial forms, such as estrone - associated with a higher risk of estrogen dominance and related health issues.
Estrogen Dominance and Inflammation: Estrogen dominance happens when there is an excess of estrogen relative to progesterone in the body. Chronic inflammation can exacerbate estrogen dominance by promoting the production of the less favorable forms of estrogen and interfering with hormonal balance.
Managing Inflammation for Hormonal Balance: To address estrogen dominance and its associated symptoms, managing inflammation is crucial. This can be achieved through dietary choices, such as reducing the consumption of pro-inflammatory foods and increasing intake of anti-inflammatory foods (e.g., fruits, vegetables, Omega-3 fatty acids).
WHAT YOUR MOOD SWINGS MEAN:
1. Ever find yourself feeling irritable, easily annoyed, and you can't even pinpoint why? This tends to happen when you skip meals, skip breakfast, barely eat throughout the day (using coffee as a snack), or rely heavily on sugary treats or white carbs at the office. Ideally, your blood sugar should stay relatively steady throughout the day. When it spikes and crashes dramatically, it can lead to mood swings. Plus, if your liver is constantly dealing with these blood sugar roller coasters, it doesn't have enough time to detoxify your body and manage excess hormones, which can result in hormonal imbalances and pesky PMS symptoms.
2. You know those days when you feel like your thinking is clouded, you can't concentrate, and your focus is all over the place? Well, lack of quality sleep is a prime culprit. Not getting g a minimum of 55 hours per week can send your stress hormone levels 📈. Recent research has shown that sleep deprivation has a more profound impact on women, leading to mood swings and destabilization. Inadequate sleep also suppresses your adrenal glands, causing a drop in serotonin (the happiness hormone).
3. Eating too many carbs and not enough fats can also mess with your mood stability. Fats are essential for helping hormones move through your bloodstream (they travel in lipid fat rings) and for serotonin production (the feel-good hormone). Omega-3 fatty acids act as mood stabilizers. We need good fats in our diet, especially those rich in omega-3 fatty acids and medium-chain triglycerides (like coconut oil, avocados, and oily fish). Your brain, which is nearly 50% fat, relies on these fats to produce neurotransmitters and serotonin.
Mood swings can be a real challenge, both for you and the people in your life - they're not something you have to accept as a normal part of your cycle. Exploring the root causes of your mood swings = solutions that help you move past them and prevent them from recurring in the future. You have way more control over your hormones and you’ve ever been lit onto believe.
HEALTHY PERIODS AREN’T PAINFUL🩸❌!
If your body wasn’t designed to cramp up.... WHY THE F DO YOU STILL GET CRAMPS?
One word: Prostaglandins [Pro- stag - lan - dins]
It’s a big word ahah, but one worth knowing how to pronounce because these compounds are what CREATE and what STOP the pain.
BREAK DOWN:
- - - -
1. Prostaglandins: These compounds play a key role in your menstrual pain. There are three types of prostaglandins, but one of them, PgE2, is responsible for causing cramps, headaches, and nausea during your period.
2. Prostaglandins as Double Agents: The interesting thing is that your body also produces two other types of prostaglandins, PgE1 and PgE3, which actually help alleviate pain.
3. The Culprit: Painful periods occur when there’s an overproduction of PgE2, leading to stronger uterine contractions and more severe cramps. Excess prostaglandins can even travel to your brain, causing additional symptoms like migraines, nausea, and fainting.
4. Root Cause - Fatty Acids: Prostaglandin production is linked to the balance of fatty acids in your body. PgE1 is anti-inflammatory and comes from Omega-3 fatty acids, while PgE2 is pro-inflammatory and is derived from Omega-6 fatty acids. Our modern diet has shifted the balance to favor Omega-6 over Omega-3 fatty acids, leading to more inflammation and pain.
FIX IT:
- - - -
• Incorporate more OMEGA 3 anti-inflammatory foods into your diet:
1. Fatty fish (like salmon or sardines)
2. Nuts, seeds
3. Greek yogurt
4. Lean poultry like chicken/turkey
5. Flax seeds, chia seeds, hemp seeds, pumpkin seeds, sesame seeds, and sunflower seeds
6. Garlic, turmeric, broccoli, carrots, kale, and spinach.
By rebalancing your diet and reducing inflammation, you can help your body produce fewer of the pain-causing prostaglandins (PgE2) and more of the natural pain relievers (PgE1 and PgE3). This can potentially lead to less menstrual pain and discomfort.
Hormone imbalances don’t just have to do with your period.
You know when you’ve slept a ton but don’t feel rested?
Or
You’ve got that *tired-but-wired and can’t fall asleep vibe?*
WHAT’S HAPPENING:
- - - -
Ideally, come bed time we’re ready for sleep 🥱. The opposite happens when we’re struggling with adrenal fatigue. It can trigger that tired but wired sensation at night and be one of the many reasons why we aren’t waking up feeling rested.
Sometimes we get push back that this “isn’t real”. It’s not actually our adrenals being fatigued, but def is a real condition.
What’s really going is that your brain isn’t telling your body to chill. Your body should be producing the signal to making the adrenal signaling hormones (CRH, ACTH). Instead, our adrenal glands make more cortisol and eventually cortisol drops and is too low, leading to the symptoms of adrenal fatigue.
#ad SAVE NOW FOR A BETTER PERIOD:
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If you’re dealing with a tough period – think cramps, heavy bleeding, PMS symptoms, acne, and bloating – you can actually transform your period experience, possibly as soon as next month. Don’t let the idea that your mom or grandmother had challenging periods until menopause hold you back. You can take action to make it better!
HERE’S WHAT TO DO:
1. Switch to Knix leakproof underwear: These high-rise, machine-washable underwear can hold up to 5 tsp of blood, sweat, and pee. Ditch disposable products and opt for these comfortable, eco-friendly undies to protect you throughout your entire cycle. They have a cotton top layer, a carbon cotton and seaweed fiber gusset inside, and a water-resistant bottom layer.
2. Bone broth: Gut inflammation can mess with your cortisol levels and hormone balance. Bone broth is rich in amino acids, which are essential for hormone production. It supports your liver and helps maintain a healthy internal ecosystem.
3. Castor oil: Use castor oil packs to increase circulation to your uterus and ovaries, soften scar tissue (from surgeries, cysts, or cervical dysplasia), shrink fibroids, and alleviate period pain. It’s a versatile remedy with multiple benefits.
4. Raspberry leaf tea: High in calcium and magnesium, raspberry leaf tea helps relax the uterus. Prepare a couple of large mason jars of this tea (steep raspberry leaf leaves in hot water) and store them in your fridge for your period week.
5. Almonds: Nature’s natural Advil, almonds are packed with magnesium and can help reduce blood sugar spikes after meals. They can provide relief during your period.
6. Salmon: Packed with omega-3 fatty acids, which help regulate menstrual cycles and improve PMS symptoms. After conception, the omega-3's EPA and DHA support fetal development too, so they should be a non-negotiable in your diet and supplement regimen.
Save now + thank me later 😘
WHAT IT MEANS TO SPOT:
🩸🩸🩸🩸🩸🩸🩸🩸
Every sign and symptom your body experiences isn’t mere coincidence. Your body is trying to communicate with you; it’s just a matter of when you choose to listen.
Any form of vaginal discharge can serve as a valuable indicator of your hormonal status. It can offer insights into various hormonal imbalances, nutrient deficiencies, or even infections.
Several common reasons for fluctuations in the color of period blood include:
• Hormonal imbalances
• Elevated estrogen levels
• Low estrogen levels
• Rate of shedding of the uterine lining
• Conditions like Bacterial Vaginosis, yeast infections
• Insufficient nutrients
• Sexually transmitted infections
• Conditions like fibroids, endometriosis, or adenomyosis
FIX IT:
- - - -
1️⃣ Actively address and manage stress.
2️⃣ Keep track of your menstrual cycle (in my period blueprint course, I delve deeper into this to ensure spotting isn’t a more serious issue like polyps).
3️⃣ Compare your lab results before and after making adjustments to your nutrition and lifestyle.
4️⃣ Maintain stable blood sugar levels.
5️⃣ Ensure your body gets the nutrients it needs.
Your entire menstrual cycle serves as a source of valuable biofeedback. So, what is your body trying to communicate to you?
READ THESE BOOKS IF YOU WANT TO GET RID OF YOUR PERIOD PAIN: Honestly.. this is what I told my hormonally imbalanced self:
*LEARN* about your body first.
Before you leap into any health journey, babes, take the time to educate yourself. Having a fundamental understanding of your body is not just important; it’s downright EMPOWERING.
It’s easy to check off boxes:
• Training
• Eating well
• Getting 7-8 hours of sleep
• Keeping a journal
• And so on…
But let me tell you something, if you don’t understand the ‘whys,’ the ‘what’s,’ and the ‘how’s’ of your body’s intricate workings, those checkmarks will only take you so far.
That’s why at The Period Lab, our mantra is ‘education first.’
You DESERVE to know what’s happening inside your body, and I strongly believe it’s YOUR responsibility to learn. Why? Because knowledge is the compass that guides your hormonal journey, making everything easier to apply. This is how you’ll be symptom free. This is how you’ll be more productive. This is how you’ll improve your relationships. Aka here’s your full potential.
TRUST.
If you sign up for my newsletter, you’ll gain full access to my entire book list—a treasure trove of resources that can illuminate the path to hormonal balance. But for now, here are a few gems 🫶🏼.
BREAK DOWN:
1. Muscle Loss or Difficulty Gaining Muscle:
• Hormones such as testosterone, growth hormone, and insulin-like growth factor (IGF-1) are crucial for muscle growth and maintenance.
• A hormonal imbalance, particularly low levels of testosterone, can make it challenging to build and preserve muscle mass.
• Certain medications can interfere with hormonal balance and contribute to muscle loss.
2. Belly Fat Accumulation:
• Hormonal imbalances, such as elevated cortisol (the stress hormone) levels, can lead to the accumulation of abdominal fat.
• Chronic stress and disrupted sleep patterns can contribute to hormonal fluctuations that promote fat storage in the abdominal area.
3. Burn Sensation During Workouts:
• Hormones, including adrenaline and cortisol, are released during exercise to provide energy and manage stress.
• The “burn” sensation experienced during intense workouts can be attributed to the release of lactic acid and other metabolites, which can affect how muscles respond to exercise.
4. Delayed Recovery:
• Hormones also play a role in the body’s ability to recover after exercise.
• Insufficient recovery time between workouts, combined with hormonal imbalances, can lead to delayed recovery, muscle soreness, and increased risk of injury.
• Adequate sleep, nutrition, and hormone regulation are essential for efficient recovery.
5. Low Energy and Exercise Motivation:
• Hormones can influence energy levels and exercise motivation.
• Low thyroid hormones (hypothyroidism) can lead to fatigue and reduced exercise capacity.
• Hormonal fluctuations during the menstrual cycle can affect women’s energy levels and exercise preferences.
HERE’S THE BREAK DOWN:
Follicular Phase (Days 1-14):
* Hormonal Profile: Estrogen levels rise during this phase, promoting muscle repair and growth.
* Benefit: This is an optimal time for high-intensity training like HIIT (High-Intensity Interval Training) and strength training.
* Science: Estrogen enhances insulin sensitivity, potentially aiding glucose uptake for energy and improving exercise performance.
Ovulation Phase (Day 14):
* Hormonal Profile: Estrogen peaks, and testosterone levels increase.
* Benefit: Enhanced strength and endurance during this phase.
* Science: Testosterone can improve muscle protein synthesis and athletic performance.
Luteal Phase (Days 15-28):
* Hormonal Profile: Estrogen and progesterone levels remain elevated.
* Benefit: Low-impact exercises, steady-state cardio, and flexibility training may reduce stress and support the body’s changing needs.
* Science: High progesterone levels can promote water retention and body temperature increase, impacting exercise tolerance. Therefore, moderate-intensity exercises are favored.
Menstrual Phase (Days 1-5):
* Hormonal Profile: Estrogen and progesterone levels decrease.
* Benefit: Restorative exercises, yoga, and relaxation techniques help alleviate menstrual symptoms.
* Science: Lower hormone levels may lead to improved flexibility and lower muscle tension, making it an ideal time for gentler workouts.
HORMONAL CONSIDERATIONS:
- - - -
1. Estrogen’s impact: Estrogen supports muscle repair, glucose uptake, and exercise performance.
2. Progesterone’s role: Progesterone’s rise in the luteal phase can lead to water retention and increased core temperature, affecting exercise capacity.
3. Cortisol response: High-intensity training can raise cortisol levels, potentially impacting hormone balance. Therefore, adjusting exercise intensity based on hormonal phases can help manage cortisol fluctuations.
SYMPTOM MANAGEMENT:
- - - -
* Phase-based training can help mitigate common menstrual symptoms like cramps, bloating, and mood swings.
* Exercise’s role: Physical activity releases endorphins, which can improve mood and reduce menstrual discomfort.
Time for a plot twist: you don’t just opt for birth control, metformin, naproxen or SSRI’s.
You fix your symptoms naturally.
STEP ONE:
Consider food as your most potent weapon in the battle against the painful symptoms of endometriosis and other hormone-related conditions like PCOS, PMDD, and fibroids. In this fight, food becomes your medicine, and I’ve categorized recommended foods into four essential groups: immune-boosting, detox-support, liver-support, and healthy protein sources for healing.
To support your liver, the body’s primary organ for detoxification, incorporate these foods:
• Artichokes
• Beets
• Burdock
• Cabbage
• Carrots
• Kale
• Lemon & Lime
• Dandelion & mustard greens
For a good dose of healthy protein, consider these sources:
🍣Salmon
🫘 Beans
🦃 Chicken or turkey
Immune-Boosting Foods
🥕Carrots
🧄Garlic
🫚 Ginger
🥦Dark leafy greens: especially kale, cruciferous vegetables such as broccoli and cauliflower, carrots, and beets
🥬 Leeks
🍄Mushrooms
🫘Beans, peas & lentils
🍵Green tea
🫖Rooibos tea
🥬 Kimchu and sauerkraut
🍓Berries/low glycemic fruit
🌱Seeds (like flax, chia, and pumpkin)
When it comes to detoxifying excess hormones, focus on fiber-rich foods:
🫘 Beans, peas, and legumes
🍛 Brown rice
🌾 Quinoa
🥣 Oatmeal
🍞 Whole grains (but remember to avoid gluten-containing grains like wheat and rye)
STEP TWO:
We need to address the emotional aspect of health issues like PMDD, ovarian cysts, endometriosis, fibroids, and PCOS are key to the healing process.
These conditions often come with depression, anxiety, stress, and worry. Yet, these feelings can also be tied to our past experiences and emotions.
While diving into the emotional aspects of these hormone conditions won’t magically cure the symptoms, it can help us develop greater compassion for ourselves - It’s a step toward personal and collective healing.
FOR MY COFFEE DRINKERS and BREAKFAST SKIPPERS
☕️☕️☕️☕️☕️☕️☕️☕️
I I used to be an avid coffee enthusiast, a true 6 XL coffee gal. The aroma, the latte art, the entire coffee culture—it was my daily ritual and my ultimate go-to pleasure. Little did I know how deeply it influenced various aspects of my life:
• My hormones
• My skin
• My workout performance
• My sleep patterns
• My post-workout recovery
• My weight management
Note: This isn’t about ditching coffee; it’s about nurturing a healthier relationship with it. #foodbeforecoffee
BREAK DOWN:
1. Caffeine snatches away essential nutrients like vitamin C, B vitamins, zinc, calcium, and magnesium. These nutrients are critical for hormone production. Without them, you can experience a range of hormonal issues, from the basics to more complex conditions like estrogen dominance and progesterone deficiency.
2. Coffee can mess with your ovulation by cranking up cortisol levels and stressing out your adrenal glands. When those adrenals go into overdrive, your thyroid chips in to help, leaving its usual duties behind. This disruption can send Aunt Flo into a frenzy. It’s a multi-faceted issue affecting both how you feel and your menstrual experience.
3. While there are studies praising coffee’s benefits, it’s essential to challenge those findings based on your unique needs. If you’re grappling with period problems, fibroids, breast or ovarian cysts, endometriosis, infertility, low libido, mood swings, low energy, or weight struggles—coffee (especially on an empty stomach) might be exacerbating these woes.
WHY FOOD FIRST:
- - - -
1. It prevents coffee-induced sugar spikes, ensuring stable blood sugar levels throughout the day.
2. Breakfast before coffee prevents cortisol spikes, avoiding undue stress on your blood sugar.
3. It maintains strong energy levels and prevents sudden crashes often caused by coffee alone.
4. Eating first ensures proper nutrient absorption, counteracting coffee’s interference with minerals like iron and calcium.
5. Starting your day with breakfast kickstarts your metabolism helping your body process nutrients and carbs effectively.
How to achieve long term weight loss:
1. 📈 Manage your cortisol. This comes back to eating consistently through the day, sleeping atleast 55 hours in a week and genuinely managing those stress triggers.
2. 🍭 Stabilize your blood sugar. Glycemic levels. Blood sugar levels. This term gets thrown around a lot - but when we’re riding the blood sugar rollercoaster we’re eating too much sugar, coffee for breakfast / another pick me up in the afternoon or not eating enough in the day. Your going to have insulin issues. Here's the deal. If your cells don't care what insulin has to say, they don't function correctly, and your blood sugar goes high and low all day long, leading to a whole lot of hormonal issues.
3. 🩸Balance your hormones. Estrogen is a beast in her own right and needs to be handled with care before she overthrows the sister hormone - progesterone. When you have too much estrogen, this will look like mood swings, acne, heavy periods, weight loss resistance, anxiety or irritability.
Address the dysfunctions in your body and you will lose weight with ease.
EXERCISES FOR EACH PHASE:
When it comes to squats, it’s crucial to remember that the principles of progression, intensity, strength, and mobility can be customized to suit your specific fitness level and goals. These principles are versatile and adaptable, not rigid rules. So, even if you’re new to squats or have varying levels of strength, you can still apply these concepts effectively.
For example, let’s take the concept of “progressive.” In squatting, progressions refers to modifications to amount of weight you’re lifting to reduce the time under tension (let’s you be a little more in control). However, this doesn’t mean you need to start with a jump squats right away (you could also just reach up to your tippy goes). If you’re a beginner this is a perfectly valid starting point.
If you’re just starting your squat journey and aren’t comfortable with heavy weights, “for strength” could mean using your body weight alone. Performing bodyweight squats with proper form is an excellent way to build a foundation of strength and mobility. As you get more confident with the movement, you can gradually introduce additional challenges, such as holding a dumbbell or using a resistance band.
The key takeaway is that squats, like any exercise, are adaptable to your fitness level. You can begin with basic bodyweight squats, ensuring your form is correct, and then gradually increase the complexity and load as you become more comfortable and capable. Fitness is a personal journey, so enjoy the process of enhancing your squatting abilities at your own pace each phase 🫶🏼.
WHAT TO TEST WHEN YOU DON’T HAVE A PERIOD
*or aren’t ovulating*
- - - -
If your hormone tests come back within the normal reference ranges, but you’re still not ovulating, it could indicate several possibilities:
1. Stress:
Stress, poor nutrition, crummy sleep, and excessive physical activity can impact ovulation, even if hormone levels appear normal.
2. Hormonal Imbalances: Sometimes, hormonal imbalances may not be reflected in standard reference ranges. Your body might still have subtle fluctuations that affect ovulation. A hormone specialist may be able to identify these subtleties.
3. Polycystic Ovary Syndrome (PCOS): PCOS can be tricky to diagnose because it often involves hormonal imbalances like elevated androgens or insulin resistance. Even if some hormone levels appear normal, specific criteria for PCOS may still be met.
4. Thyroid Issues: Thyroid disorders can impact ovulation. Standard thyroid tests can show normal results, but more comprehensive evaluations like thyroid antibody tests might reveal issues.
5. Other Medical Conditions: Like hypothalamic dysfunction or pituitary disorders, can interfere with the hormonal signals necessary for ovulation. Specialized testing may be required to detect these conditions.
6. Ovulatory Dysfunction: In some cases, the exact cause of anovulation (lack of ovulation) remains elusive, and it’s classified as unexplained ovulatory dysfunction. This can be frustrating but doesn’t necessarily indicate a severe problem.
BREAK DOWN 👇🏽
High Estrogen: Elevated estrogen levels can lead to an imbalance in the menstrual cycle, resulting in heavy and painful periods, along with mood swings and physical discomfort.
Low Estrogen: Low estrogen can cause disruptions in the menstrual cycle, leading to irregular periods and a range of physical and emotional symptoms.
Low Progesterone: Insufficient progesterone levels can result in menstrual irregularities and mood swings during the menstrual cycle.
High Testosterone: Elevated testosterone levels, especially in women, can lead to skin and hair-related issues.
Low Testosterone: Low testosterone levels can contribute to fatigue, mood changes, and physical weakness.
High Cortisol: Elevated cortisol, often due to chronic stress, can result in various physical and psychological symptoms.
Low Cortisol: Low cortisol levels can lead to fatigue, difficulty managing stress, and changes in appetite.
PCOS: PCOS is characterized by elevated androgen (male hormone) levels and insulin resistance, leading to a range of hormonal and metabolic disruptions.
Hyperthyroid: An overactive thyroid (hyperthyroidism) can lead to an increased metabolic rate and a range of symptoms related to heightened bodily functions.
Hypothyroid: An underactive thyroid (hypothyroidism) can result in a slower metabolism and a range of symptoms related to decreased bodily functions.
WHY YOU NEED STRESS MANAGEMENT AS PART OF YOUR HORMONE PROTOCOL:
When it comes to stress, our bodies have this intricate system called the hypothalamic-pituitary-adrenal (HPA) axis. It's like the response team that kicks into gear to better handle life's curveballs.
BUT when we’re always stressed, this system gets thrown off leading adrenal hormone dysfunction.
HPA AXIS BREAK DOWN:
Hypothalamus: this is a part of the brain with a region that releases a hormone called CRH (corticotropin-releasing hormone).
Pituitary Gland: CRH acts like a messenger, signaling the pituitary gland – often dubbed the "master gland" – to release another hormone called ACTH (adrenocorticotropic hormone).
Adrenal Glands: Now, it's the adrenal glands' turn. They're the little glands perched on top of your kidneys. When they get the memo from ACTH, they go into action, churning out cortisol, which is famously known as the stress hormone.
HPA AXIS + YOUR CYCLE:
+ Cortisol puts the brakes on GnRH (gonadotropin-releasing hormone) from the hypothalamus. GnRH is the hormone that signals your pituitary gland to release FSH (follicle-stimulating hormone) and LH (luteinizing hormone). These two hormones play a big role in regulating your ovaries and the production of estrogen, progesterone, and testosterone.
+ Cortisol also goes straight to the pituitary gland and tells it to slow down the production of FSH and LH. These hormones are critical for ovulation and maintaining hormonal balance.
The result: Estrogen, progesterone, and testosterone levels become unpredictable, leading to irregular menstrual cycles or, in some cases, no periods at all – a phenomenon known as stress-induced amenorrhea.
I feel like 90% of my period lab babes right now are women with hormonal issues really coming back to stress.
Here are some natural ways to support better mood & why they can help
B Vitamins: PMID 31490017
Vitamin D: PMID 30214848
Magnesium: PMID: 32503201
Ashwagandha: PMID: 32021735
L’ theanine: PMID 31623400
Chastberry: PMID: 29063202
Rhodiola: PMID: 26776957
Holy basil: PMID 28400848
Fermented cod liver oil: PMID 17184843
Passionflower: PMID 31993179
*Always speak with your physician or other healthcare professional for advice*
A period flu is like a super weird vibe of flu-like symptoms that happen around every period.
WHY YOU GET IT:
- - - -
The "period flu" occurs in the second half of your menstrual cycle (the luteal phase) when estrogen and progesterone levels significantly decrease, leading to increased inflammation. If your hormones are already imbalanced, this inflammation can worsen.
During your cycle, a drop in LH and progesterone levels characterizes the "period flu." LH and estrogen levels rise during ovulation, followed by an increase in progesterone to prepare the uterine lining for potential pregnancy. If pregnancy doesn't happen, estrogen, progesterone, and LH levels decrease, resulting in uterine lining shedding and the start of your period.
These hormone fluctuations (the decline in LH and progesterone) lead to symptoms like diarrhea, nausea, cramps, and lower back pain, often described as flu-like malaise. Elevated prostaglandin levels also contribute to intensified PMS symptoms.
Prostaglandins induce uterine muscle contractions necessary for uterine lining shedding during menstruation, and high levels are linked to more painful cramps, abdominal cramps, and diarrhea. Prostaglandins also create inflammation in the body before menstruation, causing flu-like symptoms.
FIX IT:
- - - -
Prioritize sleep 🛌 this is so essential for hormone and blood sugar balance, and for managing PMS and the "period flu."
+ Pair carbohydrates with protein, fat, and dark leafy greens to maintain blood sugar balance.
+ Avoid inflammatory foods like alcohol, sugar, gluten, and dairy
+ Consider supplements such as chasteberry, diindolylmethane (DIM), vitamin C, and turmeric/cinnamon to support hormone balance and reduce inflammation.
*Always speak with a health care professional*
ROOT VEGGIES FOR PERIOD WEEK:
Estrogen Metabolism: Estrogen is metabolized by the liver, where it’s broken down into different forms for elimination from the body. One key pathway is the “good” or beneficial estrogen metabolism, which involves converting estrogen into less potent forms for excretion.
Root Veggies and Fiber: Sweet potatoes, contain fiber that can support estrogen metabolism and excretion. They not only provide essential nutrients like vitamin A but also promote a healthy gut, where estrogen metabolism begins.
Grains and Estrogen: While grains are a valuable source of fiber, they also contain compounds called phytoestrogens. Phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body. This can impact the balance of estrogen, particularly during the period week when hormonal fluctuations are at play.
Choosing Root Veggies: Opting for root vegetables during your period week not only provide essential nutrients for hormonal health but also support the body in its natural estrogen metabolism without introducing additional estrogen-like compounds like phytoestrogens.
Sweet Potatoes and Liver Support: Sweet potatoes, with their vitamin A content, support the liver in metabolizing excess estrogen. Vitamin A helps the liver function optimally, ensuring it can efficiently break down and eliminate excess hormones from the body. This is crucial for preventing estrogen dominance, which can lead to a range of issues, from irregular periods to more severe conditions.
(Also - vitamin A contributes to less heavy bleeding and a more manageable flow by reducing inflammation).
Reducing Inflammation: Inflammation can contribute to heavy and painful periods. The anti-inflammatory properties of vitamin A can help reduce inflammation, leading to more comfortable menstruation.
So, during your period week, including root vegetables in your diet, like sweet potatoes, can contribute to balanced estrogen metabolism, potentially reducing the likelihood of hormonal imbalances and related symptoms.
🍠🌽🩸
Fav sweet potato hack:
Cook with coconut oil, Ceylon cinnamon and sea salt 😋🍭
Here's what your body's really crying out for: balance, not deprivation.
It's all about that sweet equilibrium, not crazy ups and downs. When you put your body through dieting mayhem, it stresses out your whole system, messing with your blood sugar and adrenals. This stress doesn't do your body any favors; in fact, it can make you cling to fat like it's a lifeline and send out signals that things aren't going so well. So, let's give your body what it truly craves - balance, not crazy diets. Your body will thank you with better health and happiness - your period (and ovulation) will tell you if you’re on the right track or not 🫶🏼
#ad CASE STUDY: me.
#knixambassador
I did the whole body dysmorphia, dieting, starve/binge eating and mood swings ting for a while back in high school. It wasn't until I turned 18 and started my professional skating career that things took an unexpected turn – I began having periods that lasted six weeks! 🤯
I found myself in a phase of life where I was gaining weight rapidly, my arms and face were constantly breaking out, and I was chugging 6 coffees a day to find any ounce of energy I could get, bloated 🤰🏽 , dealing with brain fog, migraines (popping painkillers every day), and mood swings. This was not for me🙅🏻♀️.
I started to find answers, consulting doctors, specialists, trainers, and nutritionists while conducting my own research on the side. It was during this process that I realized I had hypothyroidism, a condition closely linked to estrogen dominance. At one point, I even experimented with birth control, but it only worsened my headaches and weight gain. It simply wasn't for me. After a year of working with various practitioners, cleanses, and $$$ on supplements, I saw no real improvement. 😓 I had reached my breaking point.
This emotional struggle and feeling of defeat prompted me to delve into my own research on the causes of hormonal dysfunction and how to address it naturally.
As I took control of my health, I became a nutritionist specializing in thyroid health studying in NYC and Canada 📚applying to my own life and teaching others to regain their hormonal balance - The Period Lab was born. I felt the need to create something I wished I had. I’ll never forget hearing @catrionasmart ‘s fertility story feeling so inspired to go online and add to the conversation that we have way more control over our hormones than we’ve been let on to believe.
Enter - @knix. I want our period weeks to be a part of us that we actually love about ourselves. That's why Knix has crafted products to make you feel comfortable in your own skin even during period week. Knix has been part of building this community and making our period experiences better, together.
Let’s chat periods 😘🫶🏼
CODE: THEPERIODLAB_KNIXLOVE
$10 off of a $100 minimum purchase
ANXIETY BEFORE YOUR PERIOD:
So get this…
The first and second week after your period, your cortisol levels are at their lowest ⬇️. Then we head into the next week before your period is called the luteal phase.
This is usually day 15-28 in a woman’s cycle, after ovulation and when cortisol levels change to their highest point ⬆️
Once you’ve ovulated, progesterone rises and it stimulates the gamma-aminobutyric acid receptor (GABA) in your brain. GABA is the neurotransmitter that can reduce anxiety and stress levels. When we get super stressed, GABA steps in and calms everything down. Basically acts as a filter for stress.
However, if you are struggling with low progesterone or if you don't ovulate, progesterone levels don’t rise 📉 , and therefore GABA can’t do its extremely important job.
This is when anxiety sets in.
The average babe experiences 50 different point of stress in her day. This looks like:
• Sleep disturbances
• Deadlines
• Skipped meals
• Traffic jams
• Blue light
• Relationships
• Infections
• Exercise
• Emotional stress
• Environmental stress
…. the list goes on and on
When stress is unremitting, two things happen that i want to share. One being- cortisol receptors lose sensitivity, forcing the HPA axis to pump cortisol up even higher and lower blood sugar (if you’ve checked out previous posts you know fixing your blood sugar and stress as two massive things you can do to fix your hormones). Secondly, when we get stressed, our bodies reduce progesterone, which is what you need to deal with the stress. So we’re in this twisted cycle of pushing epinephrine and norepinephrine, which tell your brain to freak out and all the while you are reducing progesterone, which tells your brain to be calm 🙈🙈🙈
FIX IT:
- - - -
☕️ Improve your relationship with caffeine
👑 Support queen P through nutrition + lifestyle changes
🗓Flex your boundaries
💘 Genuinely address those inner child triggers
💊Give GABA a try
💥 Lean into your female orgasm plateau
3 REASONS FOR YOUR PERIOD CRAMPS:
1️⃣ Chemical Culprits: Prostaglandins, a group of chemical messengers, stimulate uterine muscles. PgE2, in particular, triggers uterine contractions and pain. Conversely, PgE1 and PgE3 act as natural pain relievers, countering cramping. Elevated levels of PgE2 can exacerbate cramps and contribute to symptoms like vomiting, diarrhea, and headaches during the menstrual cycle.
2️⃣ Functionality Matters: Pain can arise from various conditions such as endometriosis, fibroids, infections, IUD, ovarian cysts, a narrow cervix, or a retroverted uterus. A tipped uterus, coupled with heightened PgE2 levels, might be the underlying cause.
3️⃣ Meet the Pelvic Floor Party: During your period, the pelvic floor can contract alongside the uterus, leading to pain across the abdomen, back, and vulva. The pelvic floor comprises muscles crucial for urinary, bowel, and sexual function, and also aids in hip movements. Certain pelvic floor muscles can be stretched and massaged externally, as demonstrated in accompanying videos. When engaging in these massages and stretches, it’s vital to fully relax the pelvic floor by taking deep breaths into the belly, focusing on drawing the breath down into the pelvis. This allows the muscles to lengthen, drop, expand, and stretch.
If you’re interested in learning how to effectively strengthen the pelvic floor, drop your thoughts in the comments below. *Kegals aren’t always the answer*.
Toronto babes, message me for a little discount code for @myodetox to put towards a pelvic floor consultation if you’re interested 🫶🏼.
WHAT A HEALTHY PERIOD LOOKS LIKE:
Hopefully the rest of this caption helps you understand where your menstrual/cycle baseline is and what to be working towards.
Every phase and every bleedcan tell you a lot about what's going on 💯.
If your blood looks like squished frozen blueberries—dark, clotted, and dense—it's a sign of having higher estrogen levels. Estrogen is like the cheerleader for your uterine lining, making it grow. But, if it outshines its teammate, progesterone, you might deal with breast tenderness, extra-heavy periods, stubborn weight, pesky acne, headaches, and the dreaded PMS monster
👺
If your blood looks like watered-down cranberry juice—thin, light, and lacking substance—it might signal your estrogen is on the low side. This can lead to sporadic periods, dryness down there, a meh libido, and even some hair troubles.
FYI: like a complete maniac before your period isn't actually normal! If PMS or PMDD keeps paying unwelcome visits, it could be a sign of estrogen hogging the spotlight and not enough of progesterone—the chill hormone—around.
- - - -
Follicular phase: lasts 7-10 days in order for it to be a healthy cycle. Usually this is a drier phase with tacky discharge/slightly damp until ovulation.
Ovulation phase: lasts 3-5 days, she’s the star of the show- determines the quality of our health so if you’re not ovulating then you need to be 👌🏽. You should notice stretchy discharge that resembles raw egg whites and the actual event occurs on the last wet day.
*Track this phase* Whether you’re looking to get pregnant or not. I’d say this is more important than your period.
Luteal phase: 10-14 days long, begins the day after ovulation and lasts until the day before your period, and you may be on the drier side until your period arrives.
Here for the moments, not for the cramps 🤘🏼
One of my fav moments in life include bringing people together over food and clinking a couple glasses. I 100% got this from my Dad. I guarantee you, if he found out what your favourite meal is, he’d make it at Christmas dinner, despite it not going with anything else. Food was his love language.
These are the golden memory making moments you should be here for. It shouldn’t be about choosing between “being good” or “having fun” just to avoid cramps or weight gain. I truly believe, you should be able to live your life without suffering from the hormonal consequences and learning how to take care of your body afterwards is where your sweet spot lies.
WHAT’S HAPPENING:
Estrogen Levels and Alcohol:
Alcohol doesn’t just add to the party; it throws off the estrogen balance as the liver, responsible for estrogen processing, gets overloaded. This can cause estrogen levels to surge - making it hard for those battling PCOS, fibroids, or endometriosis – essentially any estrogen-dominant hormonal concern.
Hormonal Imbalance:
An estrogen surplus disrupts the delicate hormonal balance - amplifying bloating, breast tenderness, and mood swings.
Liver Function and Detoxification:
The liver, your body’s detox maestro, detoxifies substances like alcohol. However, excessive drinking can overwhelm its capabilities, potentially compromising its function. A struggling liver may struggle to metabolize estrogen, resulting in estrogen buildup.
Ladies vs. Gents :
We metabolize alcohol slower than our male counterparts. Our bodies retain fluids longer and process alcohol at a leisurely pace - aka hits us harder and than it does for men.
WHEN TO DRINK:
Best time: during the follicular phase (first day 7 to 10 days after your bleed) when estrogen is rising and your body can metabolize it better.
Worst time: during the luteal phase (after ovulation and lasts about 14 days) estrogen decreases, and progesterone rises, potentially making your body more sensitive to the effects of alcohol and disrupting hormonal balance.
*Check out my alcohol protocol* to know how to eat your cake and have it too 🥂
BLOOD SUGAR + SLEEP CONNECTION:
Imagine blood sugar levels as the energy fuel gauge in your body. When you eat, especially stuff with lots of carbs, it's like adding fuel. Insulin, your body's manager, helps distribute this fuel to your cells.
But, if you constantly munch on sugary stuff, your fuel gauge keeps jumping up and down. Too much high and too much low is a stress signal to your body. This messes with melatonin, your sleep buddy.
Melatonin helps your body know when it's time to snooze. But if blood sugar is on a rollercoaster, melatonin gets confused and can't do its job properly. Cue sleep troubles.
FIX IT:
- - - -
🥬 Eat more real whole foods to get your body to do what it was designed to do. No fuel. No function.
🍽️ Protein is present in every meal - this supports your hormones, specifically progesterone, blood sugar and melatonin (melatonin and progesterone do work off one another).
🧔♀️ If your dealing with PCOS, figure out what type of PCOS you are and start working on fixing it
🍺 Reduce alcohol, especially beer, because barley stimulates prolactin. Do not exceed four alcoholic drinks per week.
💆🏻♀️ Genuinely amp up your stress management and orgasm game. It’s the nervous system shift we’re after
+ orgasm sin vibrator
+ learn how to emotionally regulate from those triggers
+ heal and deal with those people please, perfectionist, or shitty boundary habits.
🔄 Start eating, training and living for each phase of your cycle to trigger a domino affect.
Fitness isn’t a one-size-fits-all solution, and how and when we choose to exercise can either improve or exacerbate our period symptoms, both internally and externally.
When creating a training plan for my period lab clients, I carefully consider their pelvic floor health, compensations or injuries, hormonal profile (and any diagnoses), metabolism, insulin levels, and cortisol levels. I believe in a holistic approach and don’t want to solely rely on nutrition and supplements. There’s a broader spectrum of factors we can explore to provide comprehensive support.
We can not chat hormones without bringing up your gut health.
Who poops twice a day here?! 💩
(Without the help of caffeine)
Ohhh…
I see you 👀
If your dealing with a subpar elimination system your ability to detox estrogen is 100% compromised. (There are other factors in subpar detoxification, like liver health, but the gut is one of the most essential players.)
So we end up in estrogen-dominance land, where a poorly functioning microbiome leads to all hormonal imbalance symptoms you can think of –
• acne
• bloating
• PMS
• heavy or irregular periods
• PCOS
• ovarian cysts
• hair loss
• mood swings
• fatigue
• low libido
The condition is compounded by a sluggish detoxification system — and that’s where your gut health comes in.
You can help heal your symptoms by addressing gut health. A healthy gut is directly linked to healthy hormones.
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