3 Reasons You Wake Up Bloated
3 REASONS YOU ARE WAKING UP BLOATED
15 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Waking up bloated? Here's 3 reasons why...
1. You ate a late meal...
When you consume a late meal, i.e. only a couple of hours or less before you got to bed, it can impact the body's digestive processes during the night. Especially if it was one rich in complex carbohydrates.
As the body metabolises food, there is an increase in insulin secretion, promoting glycogen storage. However, late-night meals may not allow sufficient time for the body to utilise or burn off the stored glycogen, leading to water retention and a sensation of bloating in the morning.
Additionally, the delayed emptying of the stomach during sleep can contribute to a feeling of fullness and bloating upon waking.
2. You're stressed out...
Cortisol, known as the stress hormone, plays a crucial role in the body's fight-or-flight response. Elevated cortisol levels, often associated with chronic stress, can impact digestive functions.
Scientific studies suggest that stress-induced cortisol release may lead to changes in gastrointestinal motility, promoting bloating and discomfort.
Moreover, stress can influence our food choices, often triggering us to reach for high-fat or high-sugar foods, which can further contribute to bloating.
3. You've got a deeper gut issue...
We're talking food sensitivities, impaired or lack of digestive enzymes, dysbiosis in the gut or SIBO (small intestinal bacterial overgrowth)
Reactions to specific foods, such as gluten or lactose, can contribute to bloating, not producing enough digestive enzymes can inhibit the breakdown of our foods, and poor microbiome health i.e. SIBO or dysbiosis can cause bloating because there's an imbalance of good vs bad bacteria and that excess of bad bacteria can ferment food and produce gas causing bloating.
Wanna learn how to beat the bloat?
In my free 5-day beat the bloat challenge I'm sharing exactly how you can stop the bloating for good, and see changes in as little as 3 days!
Click here to register for free!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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11 Empowering Insights From 2024
11 EMPOWERING INSIGHTS FROM 2024
1 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Pure happiness can exist in solitude
You can protect your peace without justification
Happiness is a matter of perception
Self-awareness is the most powerful skill you can develop
In order to amplify you must simplify
Building a strong community will elevate your life
Keeping your heart open is true self-love
Trust your intuition on when to let go
Honest, open communication prevents a lot of heartache
Gratitude will transform your relationship with yourself
It is worth the wait
MY 11 INSIGHTS FROM 2024
2024 taught me the rejuvenation + elevation that can come from being happy in your own company
2024 taught me to protect my peace at all costs, true calmness is in my control
2024 taught me that one of the best skills one can develop + embody is a deep sense of self-awareness
2024 taught me to let go of the 80% that may feel comfortable and easy, and focus on simplifying + mastering the 20% for true expansion + growth
2024 taught me that community is everything, and you have the ability to create the most beautiful support system… don’t be afraid to put yourself out there
2024 taught me keeping your heart open, even at the most difficult times is the highest form of self-love
2024 taught me not to force anything, if it’s meant for me it will not pass me, and you don’t need to let go before you’re ready
2024 taught me pure joy and happiness are shaped by your perception, and that is 100% in your control
2024 taught me to communicate clearly, avoid making assumptions, and being the observer of my mind allows for a deep state of intuition
2024 taught me to be indifferent to the outcome, to know that I can wait, and what I am waiting for will be worth it
2024 taught me to love myself fiercely and unconditionally for every facet of my being, simply because I am and always will be enough
LETTER FROM THE EDITOR
When I’ve written personal notes in my blogs or newsletters they have been received with nothing but love and shared stories or support and for that I am so grateful for you, my community. So as this year comes to a close I wanted to write a little letter of reflection.
Normally at the end of the year I will write my top 10 lessons, and to be honest, each could be its own blog with the amount I could share, but this year I wanted to try something different, weaving in the reflection with the lessons, the stories and the memories.
This year has been one of tremendous learning and growth, both personally and professionally. It is the year I entered a new decade, and quite frankly has been one of the best years of my life.
I like to think of myself as quite an optimistic person. So regardless of the challenges I face, I do always look for the lessons, the silver linings, the positives that came out of the inner turmoil I may have gone through and whilst this year is no different in terms of the number of inner struggles that happened behind the scenes… I feel like something shifted in the way I handled them, or learnt to handle them and approached things with a new level of grace.
This year started on one of the biggest highs as my friend group and I managed to score tickets to Tomorrowland in Belgium (one of the biggest music festivals in the world). Which soon followed booking a month of travel around Europe with my brother and some of my best friends for my 30th birthday!
Yes, this year I hit the big 3-0. I moved house, made some incredible new friends and strengthened relationships with some of the best humans I could ask to have by my side. I got to the happiest and healthiest (and sexiest IMO) I have ever been - and did a photoshoot to capture this! Along with some deep inner healing far beyond gut health and hormones that I didn’t know I needed and I have acquired a level of self-love and acceptance I am so truly grateful for.
After a challenging move in Easter of this year, I moved into a home that has allowed me to expand in so many ways. For someone who is very much an ambivert, I did struggle being in solitude for too long. It seemed to bring up a lot of my fears that I hadn’t quite dealt with before. But this year called for a lot of inner work and uncomfortable situations that called me forward and I am so glad they did.
I had the pleasure this year of going back to working with clients in person, and whilst this only makes up about 10% of my working week, it has been so incredibly fun to see, squeeze (hug) and support my gorgeous clients IRL! As well as feeling like part of a bigger team again. Thank you Les Mills Howick - you’ve always been my extended family.
The biggest transformation happened however, during my travels. I was fortunate enough to have my (not-so-little), little brother as my travelling companion all around Europe for the month of July. We went from London to Greece, to Amsterdam, to Belgium and finished in Ibiza. Collecting friends and incredible memories along the way.
Just prior to this trip I learnt the lesson not to force things in a big way. I had HUGE plans in place, and woke up one morning, the week before I was due to fly and execute said plans with a LOUD voice in my head saying NO. Tears sprung to my eyes, and as much as it meant going against my own plans, I knew that this message, this voice was divine protection and redirection. I cannot tell you the relief I felt when I cancelled said plans and hopped on the plane to London in full surrender.
Whilst I honestly loved every single minute of my travels, yacht week in Greece was quite possibly the best week of my life. The people, the dancing, sailing on the Mediterranean sea. My heart was full, my eyes were opened and I truly felt like myself in ways I never have before. I personally think there’s something magical that happens when you travel. Or maybe it’s just that I give myself more permission to take up space, be me - loud, outgoing, authentic, free Sheree. I had this same experience in the US last year and it’s reminding me to be that full self no matter where I am in the world, or how uncomfortable that may feel.
Once I returned from Europe it was like something had shifted inside. I came back with a new lease on life, new focus in my business, and everything was falling into place beautifully, until it wasn’t. To cut a long story short - I got my heart broke - and whilst the details aren’t necessarily important here, what it did teach me was to pour into the people and relationships I have around me. This was one of my biggest lessons I could’ve learnt and as a result I have created some of the most beautiful friendships a girl could ask for. I have created a true sense of inner peace and joy regardless of any external circumstances or situations. I can honestly say I am the happiest I have ever been in my life and that is not dependent on anyone, or anything. Sure I have my ups and downs, but I know deep in my heart that I am in control of myself, my state, my mindset and how I choose to operate and live my life. And if it is disturbing my peace I am more than happy to let it go.
Which is how I got to focusing on simplifying to amplify. A process I am still deep in the weeds of executing, but the concept from the book ‘10X is Easier than 2X’ has been a game changer to say the least. Working on staying in my zone of genius and letting go and refining, letting go and refining and letting go and refining what’s working and what’s not on every single level has been incredibly empowering. If you haven’t read this book and love personal development, I cannot recommend it enough.
A massive reason I believe I have been able to execute so much of this and arrive at a state of such clarity and inner peace is because of the level of self-awareness curated over the years, and a willingness to do the work when things get hard - and believe me, they got and do get f*cken hard! This is said from a place of love, and compassion vs ego. It is my hope that it serves as a reminder that you are love, your essence is pure joy inside and your ability to smile at the littlest things as well as work through the largest pain or hurt is all down to a choice you make within yourself. We choose whether we shut down our heart and our emotions or keep it open even in the face of adversity. Something I deeply connect with in the book ‘The Untethered Soul’ in the later half of this year. We have that power, we have that gift, we have that choice within us - to be love.
So as I close out this letter I hope there have been some moments that really have resonated with you. Whether it is knowing when to trust and let go, or knowing when to keep showing up and doing the work. Whether it is that you are the creator of your reality and that includes your mindset as well as your community. Or that you hold the power and key to your peace… Know that I am here cheering you on. It is both my wish and my mission, that every single one of you knows they are inherently worthy, and lovable. No matter your past, or present, you hold everything you need inside of you to have an incredible future. Remember, your smile lights up the world and the world is a better place because you are in it.
Thank you for being here and walking this path with me, after all, we are all just guiding each other home 🩷
Much love always, in health and happiness,
Sheree xo
P.S. Check out some of the highlights from this year:
I got to meet one of my beautiful clients - from NZ - in person for the first time - at Tomorrowland of all places! Hi Liv👋... we may have been rather intoxicated for this one, but it’s a good laugh!
My dear client Sandy took me to an event called Oak & Ivy - we were accidentally twinning with our matching white blazers! Was such a beautiful evening
A few highlights from my Europe trip, photoshoot and adventures with friends this year… because we live WILDLY WELL around here! True wellness is about balance!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Top 10 Books Of 2024
TOP 10 BOOKS OF 2024
18 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
For all things health, personal development and business
It is here! My annual favourite books compilation, the 2024 edition!
Don’t you just love reading! One would assume so because here you are… honestly it has been one of my favourite past times since I was little and I am so grateful it is a habit I have long-since continued.
Aside from increasing my knowledge and deepening my personal development, my love of reading is a true nourishment for my nervous system. Whilst I used to make sure everything I read was learning, learning, learning… When you are working all day and your brain is on and all about communicating knowledge, it can feel overwhelming to ‘learn more’. Which is why I am such an advocate for fictional books too. I tend to read these in the evening to help me unwind.
This year, I broadened my book genre selections too, as I dabbled in audiobooks which made it easier to work through some that I may not have taken the time to sit down and read. So I hope you enjoy the selection I have put together for you below!
P.S. Every week I pull quotes, insights, or research from a book I am reading that I have personally loved, related to personal development, health, wellness, hormones, gut health, spirituality and sometimes business in my newsletter…(and if you aren’t getting that be sure to click here). Also be sure to bookmark this blog for future reference!
MY TOP BOOK RECOMMENDATIONS
In no particular order other than how they popped into my mind
- The Untethered Soul - Michael Alan Singer
One that I have personally picked up a number of years ago, gotten part way through and not finished (I tend to do this with a lot of books, you’ll understand why in a second). However, I found this recently when I was moving things around, and like many instances with the books I read, the divine timing was there. I am in a far more spiritually mature place than I was a few years ago, and not only did the material make more sense, but it was exactly what my heart and soul needed to hear at this exact time in my life. It is a book that is truly nourishing for the soul and offers a deeper understanding and perspective on life, self-awareness and the spiritual journey home to oneself. Here is one of my favourite lessons/insights from the book (plus my two cents):“Do you want to be happy or do you not want to be happy? It’s really that simple… Once you decide you want to be unconditionally happy, something inevitably will happen that challenges you… Billions of things could happen that you haven’t even thought of yet. The question is not whether they will happen. Things are going to happen. The question is whether you want to be happy regardless of what happens.” - The Untethered Soul by Michael A. SingerThis is something that I have learnt and felt deeply these past few months. We always have a choice. And yes, bad things will happen, but we hold the power to sit with them and move through them, get support if we need to and operate from a state of love and empowerment. Or we can play the victim. Ultimately, the only person who ends up suffering if you choose the latter is you. No one else controls your emotions or your reactions.
*said with love, but hopefully some food for thought
- The Beauty Guide - Dr Libby Weaver
The Beauty Guide is for my low-tox girlies who not only want to have beautiful glowing skin (from the inside out), but also do the inner work to and navigate the connection to their internal beauty and self-love. Dr Libby is an incredible author, speaker and very much someone I admire in the health and wellness space. This book is full of practical and tangible tips for you to apply. - Come As You Are - Emily Nagoski
Come As You Are is more for my girlies wanting to get their spice back in the bedroom and reconnect to their sexuality. We really don’t talk about this enough, and low libido is something a lot of women come to me struggling with. This book is great because it removes a lot of the stigmas and shares the massive differences between men and women when it comes to sex as well as how to optimise your sexual health! Have fun with this one. - Girls That Invest - Simran Kaur
For anyone who is overwhelmed by savings, stocks, investing, budgeting, this book is a godsend. I have had an interest in financial freedom and literacy since before starting my business, but like most important life things… We aren't taught any of this in school, so it can be easy to be put off. Simran Kaur breaks things down with such ease and is super factual but in a way that makes sense. I’m not sure about you, but I’m still confused watching The Big Short. So if this sort of thing is your jam, I cannot recommend this book enough. - The Metabolism Reset - Lara Briden
Literally hot off the press this year. Lara Briden is one of my favourite authors in the health and wellness space, especially hormone health, so to see her bring out this book on how the metabolism works, and the differences we experience as females, I knew it was a must read. - Happy Sexy Millionaire - Steven Bartlett
I absolutely devoured this book in just shy of a week. Listening to it whilst I was driving, cooking, packing, you name it. Not only is his voice divine, but his unapologetic, unfiltered, uncanny approach to life really captivated me. The title sounds like a business book a ‘how to get rich’ type of read, (and before you gloss over the title thinking it may be unrelatable to you - this book is about fulfilment, love and success and the unexpected reality we can find ourselves in if we are chasing external validation or living in comparison). With everything from gratitude to how to spend your time more wisely, I love love loved this book! - Recovery - Russell Brand (Audiobook if you can because his voice is🔥)
Healing my relationship with food was one of the best things I ever did to help me heal my gut, fix my metabolism and balance my hormones. When we realise food is an addiction and one that we have to constantly face every day it can be really hard. Whilst Brand’s book isn’t specifically about food, the idea around beating addiction and the steps that can be taken are super interesting. Plus his voice does things to me, so audiobook all the way on this one haha! - 10x Is Easier Than 2x - Dan Sullivan & Dr. Benjamin Hardy
This business based book is for all of those entrepreneurs out there, but the concepts of it can be applied to any area you want to excel in life. The introduction shares the story of Michael Angelo as an artist and how he came to be such an incredible success. The concept sounds both simple and scary at the same time right… doing 10x the work, but getting 10x the results. This book came highly recommended and didn’t disappoint. It literally changed my entire way of thinking, I am currently in the process of applying to it too, so get ready for things to 10X up in here! - Healing is the New High - Vex King
“The trauma you suffered during your childhood could be governing the way you handle experiences and your emotions right now.”I’ve been very aware of the amount of conscious conversations I have been having right now, and honestly it makes me so happy hearing how many people are reflecting on the conditioning they had as children and how it now impacts them now. We as a collective I feel are moving towards a level of self-awareness we haven’t experienced before and it is empowering! One of the biggest things that helped me with my learning in this area and reflecting on my childhood was not coming at it from a place of blame towards my parents and honouring the fact that they did the best they could at the time. Just like we do every single day. Yes, our childhood has shaped our perception of the world, but I strongly believe that it is all here for our healing, and as we peel back layer by layer, everything that comes up is simply looking to be met with love. So it is our responsibility to do the work. If you are new to this work and the personal development world, then this book this quote is from is a great starting point too. Happy healing! - Fiction Reads (Smutty Series Hehe)
As someone whose brain is constantly on, it is important to have time to unwind, which is why I’ve read soooo many fiction this year and honestly listened to more non-fiction books to ensure I was still making my way through them.Here are 3 of my favourite series below:Claire Kingsley has become one of my absolute favourite fiction authors, thank you Natasha (my beautiful client) for the introduction to her books
The Miles Family Series - Claire Kingsley
This is your typical smutty, fiction based ‘nana-porn’ as one of my dear clients calls it. But hey, I am nothing but honest with you guys and these sorts of books are my jam. My nervous system also loves them as I can completely switch off and get lost in a story. It’s based at a Family Vineyard and there’s quite the drama that carries on throughout. I am currently up to book 4 of 5 and still cannot pick a favourite sibling! Word to the wise, read this after the ‘Dirty Martini Running Club Series’ and ‘Jetty Beach Series’. It’s not a prerequisite, but you might just notice some overlaps in the characters. Not my usual recommendation, but I hope you enjoy it! And don’t forget to follow it up with the Bailey Brothers + Haven Brothers series. I may have devoured the first 4 books in this series in a matter of weeks! If you’re after a bit of a tear jerker and broody romance with some steamy scenes then you’ve hit the jackpot with this one. Enjoy!Valentine Texas - Lyra Parish
To say I devoured this like I’d devour a pavlova on Christmas day would be an understatement… because I enjoyed these a lot more! These books are everything you want in a hot cowboy romance series. Anyone wanna join me on a trip to Texas haha! They’re not only steamy (yay!), but super romantic. Really will pull on your heart strings. Considering I’m in my single girl era, these have been really inspiring in terms of finding a deep love that a man will fight for - truly in his masculine (and don’t roll your eyes at me, I am a hopeless romantic). I started these a few weeks ago, and am already onto the 4th one. Like I said D-VOUERED! Enjoy xoThe first one in this series was in here last year, but I finished the series early this year, it was such a good series I thought it was worth the double mention:
A Court of Thorn and Roses - Sarah J. Maas
A 5 book series of fiction, fae and some steamy scenes. I love all things mystery and fantasy, and the first book had me hooked, and I could not put this series down. The family dynamics, the twists and turns, the childhood trauma and seeing it be played out into their lives as they grow up over the seasons is pretty powerful. If you enjoy fiction this series will not disappoint! It’s also a perfect one to get lost in over the holiday season, enjoy :)
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Top 10 Podcasts Of 2024
TOP 10 PODCASTS OF 2024
4 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
What an incredible year in podcasting it has been… we @thewildandwellcollective
are so grateful to every single one of our listeners, as we will have hit over 65 episodes by the end of the year and 1950+ downloads! So if you have been tuning in each week, thank you! And if you haven’t - uhhh hello, have you been living under a rock? Hahaha kidding! But seriously, it’s never too late to start bingeing episodes here!
We’ve had some incredible guests this year and also recorded some killer solo episodes, so I wanted to do a little end of year round up of yours and our favourite episodes! I hope you enjoy 😀
OUR TOP 10 PODCASTS
- Microbial Marvels: Navigating the World of Gut Health with Kiran Krishnan (Part 1)
In this episode, we welcomed an incredible microbiologist and health expert, Kiran Krishnan. We dove into the world of microbiology and the groundbreaking Human Microbiome Project that Kiran has been passionately involved in since its inception in 2007. Together, we explore the fascinating concept of leaky gut, its profound impact on health, and how it can lead to food intolerances. Kiran challenges conventional approaches, discussing the pitfalls of overusing antimicrobials and the limitations of solely eliminating foods to address gut issues. Tune in here! - Unlocking the Potential of Holistic Brain Health With Caleb Greer
In this episode, we welcome Caleb Greer, a Holistic Health Care expert who specialises in brain health. We dive into his personalised approach to cognitive enhancement and brain health optimization. He also shares insights into the world of nootropics, the transformative potential of ketamine therapy for addressing anxiety, depression, and performance enhancement as well as the importance of personalised treatment plans, intention setting, and professional guidance through these different treatments. Get ready to explore holistic approaches to your brain health for optimal well-being - listen here! - The Sleep Solution: How to Transform Your Sleep Routine
This episode explores the crucial topic of sleep and its impact on our overall health and energy levels. We address common causes of fatigue such as thyroid health and hydration and also share some practical steps you can take to improve sleep quality. We also touch on the role of supplements like magnesium, glycine, and L-theanine in supporting sleep. This episode is packed with tips to help you get intentional about your sleep habits and prioritise self-care so you can harness the transformative power of quality sleep - listen here! - The Feminine Unveiled: Somatic Wisdom, Business Strategy, and Embracing Your Unique Journey with Beth Wood
In this episode, we had the privilege of hosting Beth Wood, an expert in somatic coaching and business strategy for women. Beth shared valuable insights on embracing the feminine design, covering topics such as cycle syncing, balancing masculine and feminine energies, and the beauty of somatic healing. Drawing from her personal journey of overcoming burnout, Beth talks about the importance of listening to our bodies and integrating intuitive practices into our lives. Don't miss this empowering episode that explores the depths of feminine wisdom! Listen here! - Glowing from Within: Expert Insights on Skincare with Tessa Jenkins
In this episode, we welcome guest expert Tessa Jenkins, the savvy entrepreneur behind Beauty Assets Clinic and Skin by Beauty Assets Skincare. We dive into the significance of holistic care, debunking misconceptions about oily skin and acne along the way. Tessa also shares insights on cutting-edge technologies such as exosomes and their potential in addressing various skin concerns. If you’re ready to achieve glowing, healthy skin, you don’t want to miss this one! Listen here! - From Pain to Purpose: Dr. Amie Hornaman's Journey to Thyroid Health Advocacy
We had the pleasure of speaking with Dr. Amie Hornaman, also known as "The Thyroid-Fixer," an expert in thyroid and hormone optimization. Dr. Amie shared her journey from competitive fitness to becoming a thyroid health advocate, driven by her own experience of misdiagnoses and ineffective treatments. We talked about the importance of a holistic approach to health, going beyond conventional lab values and empowering individuals to take control of their well-being. If you are ready to achieve optimal thyroid and hormone health, tune in to this episode here. - Nourishing Your Body for Vitality: A Conversation with Dr. Tara Campbell
In this episode, we are chatting with Dr. Tara Campbell, a distinguished naturopathic doctor and the visionary behind Higher Health Center. Our discussion dives into the often-overlooked hormone melatonin, unravelling its pivotal role in circadian rhythm regulation and antioxidative prowess. Dr. Tara also talks about the benefits of micronutrient replenishment via IV therapy, highlighting the advantages of directly infusing nutrients into the bloodstream for heightened cellular vitality. This episode is jam-packed with information around mitochondrial health, hormonal equilibrium, and actionable wellness strategies to empower you with invaluable insights and tangible steps toward optimising your well-being and vitality - listen here! - Unlocking the Power of Nutrigenomics with Jill Hillhouse
We had the pleasure of hosting Jill Hillhouse, a seasoned nutritional practitioner with expertise in personalised nutrition and lifestyle plans. Together, we discuss the fascinating world of nutrigenomics, uncovering how specific foods influence our genes and how gene variants respond to nutrition. We cover everything from methylation's critical role in DNA synthesis, neurotransmitter function, hormone regulation and how genetic variations can impact these processes to estrogen detoxification, fat metabolism, carbohydrate digestion, and the role of genetic testing in personalised nutrition. If you’re ready to learn about the power of nutrigenomics, tune in here! - Microbial Marvels: Navigating the World of Gut Health with Kiran Krishnan (Part 2)
Tune in to the second part of our riveting exploration into the world of probiotics, spore-based bacteria, and their phenomenal impact on our gut health. In this episode, we delve even deeper, uncovering the intricate dance between our ancestors and the environment, the genius of bacillus endospores, and the mind-bending concept of quorum sensing. Safety concerns for children and the immunocompromised are addressed, providing a comprehensive understanding of the nuanced world of probiotics. Listen here! - Understanding Fasting for Health and Hormone Balance
In this episode, we tackled the complexities of fasting, focusing on its suitability for women and men at different life stages. We chatted about the benefits of intermittent fasting for insulin sensitivity as well as metabolic flexibility but also shared some instances where you need to take caution before deciding to fast. We also shared insights on optimal fasting times for women and the benefits of bone broth fasting. You can tune in here!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Simple Changes To Make Your Smoothie Bowl Hormone Friendly
SIMPLE CHANGES TO MAKE YOUR SMOOTHIE BOWL HORMONE-FRIENDLY
20 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
Smoothie bowls are my absolute favourite… it doesn’t matter if it is summer or winter, the texture, taste and toppings make it such a yummy meal and easy go to when I am out and about (to be honest, I very rarely make them at home)
It’s probably because they remind me of ice cream (one of my favourite foods… yes, even as a holistic nutritionist, I will happily admit I am a sucker for ice cream all year round!
However, whilst I wouldn’t encourage ice cream for breakfast on a regular basis, if you were to want a smoothie bowl as a meal, here are some simple changes you can make to one you order out.
SIMPLE CHANGES YOU CAN MAKE
1. Add protein
Smoothie bowls tend to be higher in carbohydrates with fruit being their base, if we want balanced hormones, we need stable blood sugars. Adding a protein powder helps slow down the blood sugar spike from the fruit keeping us fuller for longer and our hormones happier
*side note: for some weird reason some places think of the protein as a topping and don’t actually mix it in 🤦♀️ whilst this is something I will never understand and not something they do at Bowl & Arrow, I do recommend specifying that they mix the protein in when you add it to your order.
2. Swap the toppings
It may look aesthetically pleasing to put a bunch of fruit on the top, but again we aren’t doing our blood sugars any favours.
Swap the toppings for more fat rich options, we need fats to actually make our hormones, think peanut butter, nuts, seeds or coconut yoghurt.
3. Time it right
If you typically have smoothie bowls for breakfast try fitting in a short walk or even using it as a pre-workout meal before training. This will allow your body to utilise the glucose as fuel and also support your insulin sensitivity. Alternatively it’s also great as a post-workout meal too.
Enjoy!
Whether you are making a smoothie bowl at home, or buying one from my personal fave @bowl.and.arrow always be present with your food and never be afraid to get creative!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Sex Hormones Impact On Metabolism In Women
THE TRUTH ABOUT ESTROGEN, PROGESTERONE + TESTOSTERONE AND WEIGHT LOSS
13 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
The real reason you're not seeing results - part three... If you missed parts one and two, be sure to go back and give them a read (part one / part two) as this builds on what we’ve already discussed!
We’ve finally arrived at the problem children (or so you may be thinking). Chances are you’ve heard of our all too familiar sex hormones - estrogen, progesterone and testosterone. But unfortunately, these poor little guys are getting the blame meant for their older brothers and sisters - when in fact they’ve just been following instructions.
Let me remind you of our little hormone funnel… remember the sex hormones are going to respond to what’s going on above. So if cortisol, insulin and thyroid hormones are misbehaving, your sex hormones will too.
There’s no point blaming estrogen for your metabolism holding weight, when your insulin isn’t sensitised enough to stop telling the body to store fat.
You can’t blame testosterone for poor muscle mass, when you’ve constantly been telling the body to be catabolic (breaking down muscle), because you’re living in survival mode and over producing cortisol.
You also can’t blame progesterone for poor sleep (and therefore poor insulin + blood sugar regulation and often poor food choices), when you’re body is being told there’s a famine going on - aka you’re not eating enough - it’s slowed down your thyroid and increased your cortisol levels and now you’re wired and fatigued.
No… it really isn’t fair to blame our sex hormones for what their older brothers and sisters have been up to as a result of your dietary and lifestyle choices.
Now I am not here to shift the blame to you, or to the top tier hormones either. This is a team effort, and if you want to see real change, you need to revisit part one and two to make sure you’re nourishing your nervous system, balancing your blood sugars, and getting enough nutrients to support optimal hormone production.
I’ve had clients come to me taking all sorts of estrogen clearing + progesterone boosting + testosterone balancing supplements, but they aren’t addressing the root cause.
And often when they do, they don’t need any of those fancy things, their hormones come right and the weight simply falls off because their metabolism is in a healthy, optimal state.
This is where you’ve most likely heard the term ‘weight loss is a by-product of a healthy body’ - ain't that the truth. And if you want to experience it for yourself - go back to phase one, two and even three.
BUT… because I know you’re here wanting to learn more about your beautiful hormones, here’s a little run down of what your most common sex hormones are responsible for in your body and how you can optimise them!
ESTROGEN:
Estrogen is essential for reproductive health, but it also influences mood, bone density, skin health, and cardiovascular function. While we often think of estrogen as beneficial, too much or too little can cause issues:
- High estrogen (estrogen dominance): weight gain, mood swings, heavy periods, PMS, and breast tenderness.
- Low estrogen: hot flashes, night sweats, low libido, vaginal dryness, and bone loss.
Actionable items to support optimal estrogen balance:
Detox:
- Help your liver metabolise excess estrogen by eating cruciferous vegetables like broccoli, bok choy and Brussels sprouts
Daily bowel movements:
- If you aren’t having a daily bowel movement, excess estrogen cannot be eliminated. A sluggish gut can cause estrogen to recirculate in the body.
- Include fibre-rich foods to support estrogen elimination through bowel movements
Destress:
- Elevated cortisol can block healthy estrogen metabolism, so prioritise stress management with mindfulness, yoga, or breathwork.
PROGESTERONE:
Progesterone is known as the “keep calm and carry on hormone” and plays a key role in balancing estrogen, regulating the menstrual cycle, supporting fertility, and promoting restful sleep.
- Low progesterone can result in irregular periods, PMS, anxiety, and trouble sleeping. I am yet to meet someone who has too much of this…
Actionable items to support optimal progesterone production:
Optimise ovulation:
- Your body makes progesterone only after ovulation, so aim to have regular cycles by eating enough, including healthy fats (like avocados and olive oil) + proteins (animal based tends to be most easily absorbed by the body)
- Track your cycle - and NO an app cannot tell you. This is important regardless of whether or not you are wanting to fall pregnant.
Optimise sleep:
- Poor sleep reduces progesterone levels. Aim for 7-9 hours of high-quality sleep by maintaining a consistent bedtime routine.
- Add a supplement like magnesium bisglycinate or herbs like passionflower/valerian root to support (check with medical provider)
Offset stress:
- Cortisol competes with progesterone production, so stress management is key. Incorporate calming practices like meditation, journaling, or gentle movement.
TESTOSTERONE:
Testosterone isn’t just for men—it’s vital for women’s muscle strength, libido, mood stability, and energy.
- Low levels can lead to fatigue, low sex drive, and difficulty building muscle,
- High levels (often seen with PCOS) can cause acne, hair thinning, and irregular cycles.
Actionable items to support balanced testosterone levels:
Stabilise blood sugar levels:
- Insulin resistance can increase testosterone levels. Focus on eating balanced meals with protein, healthy fats, and fibre to keep blood sugar steady - refer to part one of this series for more tips
Strength train:
- Lifting weights helps naturally support healthy testosterone levels and improve muscle tone - and it will NOT make you bulky.
Steer clear of endocrine disruptors:
- Reduce exposure to chemicals found in plastics and beauty products that interfere with hormone balance.
- Switch to natural or low-tox options where possible.
By focusing on these actionable steps, the 3 D’s for estrogen, 3 O’s for progesterone and/or 3 S’s for testosterone you’ll be further supporting your hormonal balance - you may also notice a lot of the tips link back to what’s needed to support your insulin and cortisol!
I hope this 3 part series has given you a deeper insight into your hormonal and metabolic health, and how it differs as a woman helping you feel energised, strong, and in control of your hormones.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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The Surprising Benefits Of Creatine For Women
BEYOND MUSCLE: THE SURPRISING BENEFITS OF CREATINE FOR WOMEN
6 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
When most people hear the word "creatine," they think of athletes chugging pre-workout shakes and bodybuilders pumping iron. But it’s time we reframe creatine as more than just a gym supplement—especially for women. This powerhouse compound offers far-reaching benefits that extend beyond muscle strength, supporting everything from brain health to hormone balance. And it is one of my personal non-negotiable faves that I have on the daily!
Here’s why adding creatine to your wellness routine might just be one of the smartest moves you make.
WHAT IS CREATINE?
Creatine is a naturally occurring compound stored in our muscles and brain. It plays a key role in producing energy, especially for short bursts of high-intensity activity. While your body can make some creatine on its own, it’s mostly obtained from animal products like red meat and fish.
However, like many nutrients we need - our bodies can often do with a little extra top up which is why I LOVE PUSH Gummies and take them post-workout (and every day for my brain health). Supplementing with creatine ensures your body has enough of this energy-boosting molecule, but its impact extends far beyond physical performance.
THE RESEARCH BEHIND CREATINE
Creatine is actually one of the most researched supplements in the world. It has been studied for over 50 years and proven to be 100% effective for brain function and muscle development. Beyond these, it has been shown to have a variety of other benefits, including:
- Supports brain function
- Boosts energy production
- Improves bone density
- Reduces muscle wasting
- Provides neuroprotection
- Enhances memory and cognitive function
- Facilitates rehabilitation from injuries
- Improves hydration of cells
- Lowers myostatin levels
- Promotes anabolic hormones
- Helps to lower blood sugar
- Enhances overall performance
- Supports methylation
- Contributes to sperm, eye, digestive, and skin health
But let’s dive into why this supplement is extra supportive for females…
WHY CREATINE ISN'T JUST FOR MUSCLE BUILDING
- Cognitive Support & Brain Health
Creatine supplementation can enhance brain function and mental clarity by improving energy production in brain cells. This can help with:
- Memory: Especially useful during mentally demanding periods or as we age.
- Focus and concentration: Great for those experiencing brain fog, a common symptom of hormonal imbalances.
- Mood regulation: Creatine may help alleviate symptoms of depression by supporting neurotransmitter function.
Why it matters: If you feel scatterbrained or low on energy during certain phases of your menstrual cycle, creatine could offer the boost you need to stay sharp and motivated. I actually notice a difference on the days I may forget to take it in terms of cognitive function.
2. Hormonal Health & PMS Relief
Creatine can play a supportive role in managing PMS symptoms and hormonal imbalances. Since it helps the body produce energy more efficiently, it can offset the fatigue, brain fog, and mood swings often associated with premenstrual syndrome. Additionally, creatine’s ability to enhance neurotransmitter function may help stabilise mood fluctuations.
Why it matters: If you struggle with low energy or mood dips during your luteal phase (the two weeks before your period), creatine may help smooth the hormonal roller coaster.
3. Bone Health & Menopausal Support
For women entering perimenopause and menopause, the decline in estrogen can result in decreased bone density and a higher risk of osteoporosis. Research suggests that creatine supplementation, combined with resistance training, may improve bone strength and reduce the loss of lean muscle mass during ageing.
Why it matters: Adding creatine to your routine during midlife can protect your bones and muscles, helping you maintain strength and vitality well into the future.
4. Energy and Recovery
Creatine doesn’t just support energy during workouts—it also reduces post-exercise fatigue and speeds up recovery. This means you can stay more active and consistent with your routine without hitting a wall of exhaustion.
Why it matters: Whether you’re lifting weights or managing the daily grind, creatine helps keep your energy levels stable so you can stay on top of your game.
HOW TO ADD CREATINE TO YOUR ROUTINE
If you’re curious about trying creatine, here are a few things to keep in mind:
- Dosage: A typical dose is 3-5 grams per day. Most research supports daily use for long-term benefits.
- Timing: You can take creatine at any time of day, though many people include it in their post-workout routine.
- Type: Look for creatine monohydrate, the most well-researched and effective form. My favourite is the PUSH Gummies which you can find online here, they have even given me a special discount code SHWELLNESS for you! Their ingredients are super clean and 100000% SHWellness approved!
Pro tip: Creatine is tasteless and dissolves easily in water, coffee, or smoothies, making it easy to add to your routine without any fuss.
THE BOTTOM LINE
Creatine isn’t just for bodybuilders—it’s for any woman looking to support her brain, hormones, bones, and energy levels. Whether you’re managing PMS, navigating menopause, or just want to feel sharper and more energised, creatine offers a range of benefits that go far beyond muscle health.
By adding this supplement to your wellness toolkit, you’re giving your body extra support to thrive—inside and out.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Fix Low Energy And Slow Metabolism
IS THIS THE REAL REASON YOUR METABOLISM IS SLUGGISH… AND YOUR ENERGY LEVELS ARE LOW?
30 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
The real reason you're not seeing results - part two... If you missed part one, be sure to go back and give it a read (click here) as this builds on what we’ve already discussed!
One of the biggest frustrations I hear from women is how their male counterparts lose weight so much easier than they do. And whilst I wish I could say it wasn’t true, in many ways it is because women are created so differently to men
This is not a bad thing, it’s just an issue because for the longest time, women have been treated like small men in the health and fitness industry. When in reality 95% of all the studies done and published in the scientific literature are all based on men. Then we take it and run with it thinking this next trend is going to be the answer.
Repeat after me: WOMEN ARE NOT SMALL MEN (right @drstaceysims)
As females, your metabolism is governed by your hormones. The primary hormones women typically think are the problem are estrogen + progesterone. THESE ARE NOT THE ANSWER
Think of your hormones as a funnel, what happens at the top, affects the ones at the bottom. Therefore, we started with cortisol and insulin. However, it doesn’t stop there. The incidence of hypothyroidism and thyroid conditions like Hashimoto’s are consistently on the rise, which is why we need to take a closer look at what’s going on with the thyroid hormones.
You may know that your thyroid is the butterfly shaped endocrine gland in your neck/throat that has something to do with your energy. But are you aware of the impact it has on your metabolism and other hormones? Let’s dive in.
Think of your thyroid as the thermostat for your metabolism. It controls how efficiently your body burns energy.
The main thyroid hormones—T3 (triiodothyronine), T4 (thyroxine), and TSH (thyroid-stimulating hormone)—work together in this process.
BREAKING DOWN YOUR THYROID HORMONES
Let’s start with the most commonly known one, the one you’ve most likely had tested if you’ve done a blood panel recently.
TSH (Thyroid-Stimulating Hormone):
This is produced by the pituitary gland, TSH signals the thyroid to produce T3 and T4. High TSH levels often indicate that the body is trying to stimulate the thyroid to produce more hormones because they are low.
T4 (Thyroxine):
This is the primary hormone produced by the thyroid gland. T4 serves as a reservoir for energy, but it needs to be converted into T3 to be active.
Low levels of T4 can lead to a sluggish metabolism, weight gain, fatigue, and even depression.
T3 (Triiodothyronine):
T3 is the active form of thyroid hormone, responsible for regulating metabolism and energy levels. It impacts nearly every cell in the body.
Low T3 can lead to symptoms like low energy, weight gain, hair loss, and difficulty concentrating.
When thyroid function is compromised, a condition known as hypothyroidism, you may experience:
- Fatigue
- Weight gain
- Sensitivity to cold
- Dry skin and hair
- Constipation
- Brain fog
These symptoms arise because low thyroid hormone levels slow down metabolism, making it harder to lose weight and maintain energy.
WHAT CAN YOU DO TO BALANCE YOUR HORMONES?
Actionable items to support a balanced thyroid + optimal metabolism:
Nutrients:
- Ensure you're consuming adequate iodine (found in fish, dairy, and kelp salt), selenium (found in Brazil nuts and seafood), and zinc (found in oysters, meats and eggs). These nutrients are vital for the production and conversion of thyroid hormones.
Nurture your nervous system
- Chronic stress can impair thyroid function by increasing cortisol, which interferes with the conversion of T4 to T3.
- Incorporate nervous system supporting activities like yoga, meditation, or simple breathing exercises to keep your hormones balanced.
Nourish your gut:
- 20% of T4 is converted to T3 in the gut. A disrupted gut microbiome can interfere with this process.
- Add fermented foods like sauerkraut or kefir and a high-quality probiotic to support digestion and thyroid hormone conversion along with plenty of water to promote digestion and nutrient absorption, which are essential for thyroid function.
Focus on these 3 N’s: nutrients, nurturing your nervous system, and nourishing your gut health to support your thyroid and metabolism.
When your thyroid is functioning optimally, your metabolism will rev up, making weight loss and energy gain feel achievable and sustainable.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Womens Weight Loss And Hormone Health
FAT STORAGE, WEIGHT LOSS & HORMONES: what you need to know as a woman
16 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
STOP eating less and moving more hoping for weight loss. Weight loss is different for women. You need to reset your hormones to reset your metabolism
As females, your metabolism is governed by your hormones. The primary hormones women typically think are the problem are estrogen + progesterone. THESE ARE NOT THE ANSWER
Think of your hormones as a funnel, what happens at the top, affects the ones at the bottom. Therefore, we have to start with cortisol + insulin:
PHASE ONE: INSULIN
- Insulin is a hormone released when you eat (particularly carbs)
- It’s main job is to help move sugar from your blood into your cells to use for energy
- When you eat, blood sugar rises and insulin acts like a key, unlocking cells to let the sugar in
- If your body is sensitive to insulin, it uses it to control blood sugars effectively
- To support your metabolism you need increased insulin sensitivity to help balance your blood sugars + your hormones
Actionable items to support insulin sensitivity:
Movement
- going for a walk after a meal even for 10 minutes increases insulin sensitivity and the body’s ability to regulate glucose (blood sugars)
- lift some heavy sh*t - weight training is one of the best ways to re-sensitise insulin
Macros + meal timing
- no, not counting your macros or calories, but getting enough protein and not-skipping meals will keep your blood sugar levels stable
Metabolic support
- sometimes your body needs a little extra help, supplements like inositol can give your body extra assistance in regulating your blood sugars making it easier for insulin to do its job.
PHASE TWO: CORTISOL
- Cortisol is your body's main stress hormone. It’s released during times of stress (emotional, physical, or even lack of sleep).
- It’s always trying to help you + keep you safe
regulating energy, anti-inflammatory effects, enhances mental clarity, and balances your immune response
IN SHORT-TERM BURSTS
- But when cortisol levels remain high due to chronic stress, it can cause your body to store fat, particularly around the belly, and disrupt other hormones, including insulin.
- If your body is constantly in a stressed state, your metabolism slows, and it becomes harder to lose weight
THIS LEADS TO NERVOUS SYSTEM DYSREGULATION + POOR METABOLIC FLEXIBILITY
- Aka you are stuck in ‘fight or flight’ and your body doesn’t burn fat only glucose
- To get your body burning fat again, you need to regulate your nervous system so your body feels safe
Actionable items to support balanced cortisol:
Breathwork
- the easiest way to communicate to the body that it is safe and can move out of ‘fight or flight’ is through breaths
- take 5-6 deep belly breaths when you wake, are stuck in traffic, before meals to teach the body it is safe consistently
Bedtime routine
- cortisol thrives on having a regular rhythm - your circadian rhythm to be exact, get your 7-9 hours.
- keep your bedtime consistent, stay away from screens and do something that helps you wind down + feel calm before bed
Balanced exercise
- exercise is a form of stress on the body, HIIT workouts are the biggest stress and if our nervous system is already wired these can do more harm than good
- focus on lifting weights, going for walk and keep the HIIT to max 2 x per week in your follicular + ovulatory phase
Remember more isn’t always better... slowing down communicates safety and restriction isn’t the solution
Focus on these 3 M’s & B’s and your body will feel safe enough to burn fat and have happy hormones!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Natural Acne Solutions Foods To Remove For Clear Skin
NATURAL ACNE SOLUTIONS: FOODS TO REMOVE FOR CLEAR SKIN
2 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
Acne is one of the most common skin concerns in developed nations, and it can affect people of all ages. While there are several factors that influence the presence of acne - including hormones, stress, genetics, bacteria, microbiome health and inflammation — one of the most influential and often underrated ways to support and treat acne is through diet (which is often driving the inflammation).
There is a significant amount of research to support that what you eat affects your skin, and by reducing or removing these foods I have seen significant changes in my clients prevalence of acne as well as their confidence.
UNDERSTANDING ACNE AND ITS ROOT CAUSES
Before diving into diet, it's important to understand that acne is a complex condition. It can be influenced by hormones, stress, bacteria, your gut microbiome and even environmental factors, but inflammation is a key driver of acne development. Modern treatments like antibiotics and Accutane are often prescribed, but these can come with serious side effects, including antibiotic resistance and mental health concerns.
Luckily, there is growing research showing that a holistic approach — particularly focusing on what we eat — can be highly effective in managing and even preventing acne. So what are these foods and how do they affect your skin?
The Dairy and Acne Connection
Dairy, especially milk, has long been suspected to play a role in acne development. While dairy can be a good source of calcium and vitamin D, it also contains growth hormones and proteins that can trigger hormonal imbalances, leading to an increase in sebum production and inflammation, both of which are precursors to acne.
A 2021 study published in the International Journal of Dermatology concluded that dairy intake, particularly skim milk, is associated with an increased risk of acne, potentially due to the presence of whey proteins and growth factors . Additionally, the systemic inflammation caused by dairy can exacerbate skin conditions, making breakouts worse.
What to Do About It:
- Try eliminating or reducing dairy from your diet for a few weeks and see how your skin responds.
- Consider plant-based alternatives like almond or coconut milk that don't contain the same hormones and proteins that might trigger acne. Or focus on raw dairy products that are less likely to contain the nasties and is much easier to digest and absorb for the body.
Omega-6 Fatty Acids: The Inflammation Trigger (aka seed oils)
While omega-6 fatty acids are essential for the body, modern diets are disproportionately high in these fats, primarily due to processed foods and vegetable/seed oils. This imbalance creates a pro-inflammatory environment in the body, which can directly influence acne formation.
A systematic review published in Lipids in Health and Disease found that an excess of omega-6 fatty acids, relative to anti-inflammatory omega-3 fatty acids, can worsen inflammatory skin conditions like acne . When you consume too many omega-6-rich foods, such as corn oil, soybean oil, and fried foods, it amplifies inflammation in the body, making skin issues harder to manage.
What to Do About It:
- Reduce your intake of processed foods high in omega-6 oils.
- Increase your consumption of anti-inflammatory omega-3s, found in flaxseeds, chia seeds, and fatty fish like salmon, to balance the ratio of fats in your diet.
High-Glycemic Index Foods and Acne
Foods with a high glycemic index (GI) — such as white bread, sugary snacks, and soft drinks — cause rapid spikes in blood sugar. These spikes prompt a release of insulin, which in turn stimulates androgen hormones and increases sebum production, both contributing to clogged pores and acne formation.
Research has consistently shown that people who consume a low-glycemic diet experience fewer acne outbreaks. A 2007 study published in the American Journal of Clinical Nutrition found that participants on a low-GI diet saw significant improvements in acne over a 12-week period . By keeping your blood sugar levels stable, you can help control hormone levels and reduce inflammation.
What to Do About It:
- Opt for whole grains, vegetables, and fruits with low to moderate glycemic indexes, such as quinoa, sweet potatoes, and berries.
- Focus on high protein foods and good sources of omega 3 fats to pair with the low-GI carbs to stabilise blood sugars.
- Limit refined sugars and carbohydrates that can trigger insulin spikes.
Holistic Skin Solutions for Clearer Skin
To get the best results for your skin, focus on adopting a balanced, anti-inflammatory diet. By reducing your intake of dairy, inflammatory omega-6 fats, and high-glycemic foods, you can create an internal environment that supports clear, healthy skin. Combine these dietary changes with other holistic practices like stress management and proper skincare for a comprehensive approach to managing acne.
While everyone’s skin responds differently, taking charge of your diet is a powerful step toward achieving clearer, glowing skin without relying on harsh medications.
If you’re wanting to get to the root cause of your acne and want my step-by-step approach to clear glowing skin from within, check out my free masterclass here to give your skin the ultimate glow up!
REFERENCES
- Smith, L. M., et al. (2021). "Dairy intake and acne: A systematic review." International Journal of Dermatology.
- Stangl, G., et al. (2016). "Acne and Nutrition: A Systematic Review." ResearchGate.
- Smith, R. M., et al. (2018). "The role of omega-6 fatty acids in inflammation and acne." Lipids in Health and Disease.
- American Journal of Clinical Nutrition (2007). "Effect of low-glycemic diet on acne." PubMed Central.
- Bowe, W. P., et al. (2016). "Diet and acne revisited: dairy and high glycemic index foods." The Journal of Clinical and Aesthetic Dermatology.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!