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Category: Cycle Charting

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5 Things I am focusing on in the Third Trimester

Bachelorette- but make it healthy.

Before and After Skin 4

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Just a reminder of things that are in & out 😘

Just a reminder of things that are in & out 😘

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#womenshealth #womenshealthcare #foodasmedicine #hormonebalance #functionalmedicine #hormonebalance #hormones #health #healthyhormones #pcos ##pcoslifestyle #inflammation #functionalmedicinenurse #functionalmedicinenutrition #estrogendominance #progesterone

Yes, having healthy blood sugar levels is essentia

Yes, having healthy blood sugar levels is essential for healthy hormones! And yes, insulin resistance is very real and can absolutely cause hormonal imbalances such as PCOS, infertility, and low progesterone.

BUT guess what? YOU DON’T HAVE TO REMOVE CARBS IN ORDER TO HAVE HEALTHY BLOOD SUGAR!

Your ability to utilize carbs as energy and have a healthy insulin response is impacted by:

- Timing of food
- What you’re pairing your carbs with (protein, fat, fiber)
- Your gut health
- Your nutrient status
- Your stress levels
- Your sleep
- Inflammation
- Regular ovulation

Honestly- cutting out carbs is just the lazy way to address blood sugar imbalances.
Why? Because removing carbs doesn’t fix the issue of why your cells are not able to utilize them correctly.

I have recently had a few clients come to me so scared of carbs, that they can’t even eat fruit without feeling guilty.

This food fear is not only causing restriction of foods, like fruit, that can actually be extremely beneficial for blood sugar regulation but also leads to added stress which in and of itself can cause more glucose dysregulation!

So what to do? Improve glucose regulation at the cellular level!

Here are 3 things that you can START doing to improve your blood sugar:
1. Eat colorful fruits & vegetables daily
2. Daily mineral mocktail (esp. one with adequate potassium- as this is a huge nutrient that’s needed for proper utilization of insulin by the cell)
3. Resistance training 3-4x per week to build muscle (more muscle = better glucose utilization)

If you’re really struggling
- on what foods to eat to balance your blood sugar / hormones
- how to structure your meals
- how often to eat
- what supplements to take
...to help restore healthy hormones, fertility, skin, & digestion then my group program Hormone Academy is the perfect place for you! My next cohort will be in January, see the link in my bio to get on my waitlist!

If you’re looking for more 1:1 coaching to get answers to everything above plus more in depth support + functional lab testing, you can apply for my 4 Month 1:1 Coaching program link in bio (accepting clients for Dec/Jan).

The connection between blood sugar, inflammation,

The connection between blood sugar, inflammation, & hormone imbalances is a doozy let me tell you that!

Because guess what?

Blood sugar imbalances can DIRECTLY cause hormone imbalances BUT blood sugar imbalances can also cause inflammation and inflammation can cause blood sugar imbalances.

Its all an interconnected web.

This is why- no matter what- if you are looking to balance your hormones you NEED TO BE PAYING ATTENTION TO YOUR BLOOD SUGAR!!!!!

There are a lot of signs of blood sugar dysregulation, but here are the most common I see:
😫Fatigue / especially around 2-4pm
😫Moodiness
😫Anxiety & depression
😫Acne
😫Weight gain/ Weight loss resistance
😫PMS symptoms
😫Irregular cycles / absent cycles
😫PCOS
😫Waking around 2-4am
😫Poor concentration / brain fog
😫Infertility / miscarriage
➡️If you are having 2+ of the symptoms, then its very likely your blood sugar is not being balanced well.

If you’re really struggling
- on what foods to eat to balance your blood sugar / hormones
- how to structure your meals
- how often to eat
- what supplements to take
...to help restore healthy hormones, fertility, skin, & digestion then my group program Hormone Academy is the perfect place for you! My next cohort will be in January, see the link in my bio to get on my waitlist!

If you’re looking for more 1:1 coaching to get answers to everything above plus more in depth support + functional lab testing, you can apply for my 4 Month 1:1 Coaching program link in bio (accepting clients for Dec/Jan).

FOCUS ON WHAT FOOD / HABITS TO ADD IN INSTEAD OF E

FOCUS ON WHAT FOOD / HABITS TO ADD IN INSTEAD OF EVERYTHING YOU NEED TO RESTRICT!

Many of my clients come to me after they’ve already “removed” all the “bad” things (hydrogenated oils, alcohol, high processed foods, etc).

They always ask: “I’ve removed all the “bad” stuff yet why am I still struggling?”

The answer: because they haven’t focused enough on the right things to ADD IN!

This not only leads to their diet lacking in possibly overall calories or nutrients, but also leads to a lot of STRESS. Both of which are a recipe for disaster for your hormones, fertility, skin, & digestion.

When we start to focus on things to add IN to our diet, nutrition can be so much more FUN instead of boring and restrictive.

Not only does this mindset shift bring less stress, but if you focus on all the GOOD THINGS to add then your naturally start eating less of the “bad” but you also add in the much needed nutrients that your body is craving.

Things to focus on adding into your diet for healthy hormones, fertility, skin, & digestion:
- 2 or more plants at each meal (veggies, fruit, whole grains, legumes, nuts & seeds)
- healthy fats: extra virgin olive oil, avocados, nuts, seeds, grass-fed butter
- organic meats & full-fat dairy
- colorful foods (fruits & veggies)

If you’re really struggling
- on what foods to eat
- how to structure your meals
- how often to eat
- what supplements to take
...to help restore healthy hormones, fertility, skin, & digestion then my group program Hormone Academy is the perfect place for you! My next cohort will be in January, see the link in my bio to get on my waitlist!

If you’re looking for more 1:1 coaching to get answers to everything above plus more in depth support + functional lab testing, you can apply for my 4 Month 1:1 Coaching program link in bio (accepting clients for Dec/Jan)!

SWIPE for lifestyle factors that can support healt

SWIPE for lifestyle factors that can support healthy digestion!

We often get so caught up in "what supplement do I need to fix X,Y,Z" that we forget the basics.

Are you eating enough?
Are you eating in a calm state?
Are you adequately chewing your food?

These may sound basic butttt......Have you actually taken the time to consciously & actively implement these basic tools in your life?

Or are you....

Constantly eating snacks & never prioritizing balanced meals?
Always eating in a rush or while looking at your phone?
Eating fast/not paying attention to actually chewing?

I was listening to a podcast the other day that mentioned a study that found that around 30% of your digestive secretions were made while you were just COOKING YOUR FOOD.

How could this be? Because the ACT OF COOKING and seeing the food being made actively signals to the brain that it will be time to eat soon, so it preemptively starts making digestive secretions.

Now imagine- you only eat quick/convenient meals or you eat out often. You aren't giving your brain signals that it's time to eat until the food is actively in your mouth- and even then you chew it & swallow it so quickly your body barely had any time to prepare.

I share this because we have to understand that digestion is HEAVILY influenced by our lifestyle & the way in which we are eating- not just about what foods we eat.

Raise your hand if you’re someone who eats in ru

Raise your hand if you’re someone who eats in rush or while working🙋‍♀️🙋‍♀️🙋‍♀️🙋‍♀️

Doing this could be a HUGE cause of your:
- bloating
- irregular bowel movements
- stomach discomfort after meals
- overgrowth of bad bacteria in the gut
- cravings
- frequent snacking
....all leading to obviously poor gut health, but also poor hormonal health

In order to properly produce our digestive secretions (stomach acid, pancreatic enzymes & bile), have proper gut motility our nervous system needs to be in a parasympathetic state - aka our “rest & digest” nervous system.

When we eat while distracted, especially while working or while stressed/in a rush, then this takes us AWAY from that parasympathetic nervous system.

This leads to:
- under producing our digestive secretion aka now we poorly breakdown & absorb our food
- blood flow goes away from our intestines causing poor motility, leading to poor digestion.

Secondly, if we aren’t paying attention to our food/eating/chewing this can actually blunts the release of satiety hormones, leading to greater cravings and more frequent snacking throughout the day.

Taking the time to pay attention to your food/meal, thoroughly and chew each bite (think: applesauce consistency) can have a HUGE impact on your digestion & absorption of nutrients!

This is a FREE WAY to drastically improve your gut and hormonal health. DO NOT SKIP THIS‼️‼️

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The Women’s Health RN takes a holistic and evidenced-based approach to balancing hormones by utilizing food as medicine — without restriction.

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