8 Things You Need To Know About Progesterone
8 THINGS YOU NEED TO KNOW ABOUT PROGESTERONE
6 / DECEMBER / 2023
SHEREE'S HEALTH DIARIES
The most common hormone imbalance I see… is a progesterone deficiency!
Let's talk about progesterone – estrogen's lesser-known cousin, who just doesn't get much of the spotlight 👇🏻
So many women have come to me with progesterone-related symptoms (often confusing them for high estrogen levels). It's a story I hear time and again. And I absolutely HATE that doctors hand out hormones to "fix" progesterone problems. I mean, can a synthetic solution really provide genuine balance?
I hate to be the one to break it to you, but hell no! 🙅🏼♀️
What stings even more is that most of my clients come to me BECAUSE they were put on a course of synthetic hormones, like birth control or HRT, and it backfired completely, leading to more problems, more pain, and more frustration 😫 What your doctor won't tell you is that progesterone imbalances can be managed naturally AND effortlessly!
8 THINGS YOU NEED TO KNOW ABOUT PROGESTERONE
1. Helps us use body fat for fuel
It supports your body’s natural ability to convert stored fat to energy, firing up your metabolism and helping your body maintain a healthy weight.
2. Natural mood booster and anti-depressant
It has mood-stabilising effects, acts as a natural anti-depressant, and reduces feelings of irritability and anxiety, especially before and during your period!
3. Restores and improves libido
It is a key hormone for arousal, and therefore it can contribute to improved sexual desire when your hormone levels are well-balanced.
4. Supports optimal metabolic (thyroid) function
It supports thyroid health and function, as well as your metabolism and energy levels, by increasing thyroid hormone production and facilitating the usage of body fat as energy.
5. Reduces puffiness and that ‘fluffy’ feeling
It has diuretic properties that aid in reducing fluid retention, helping your body flus out toxins and excess water. FYI, this means less swelling, puffiness, and bloating!
6. Helps reduce painful periods & improve fertility
It helps stabilise the uterine lining after ovulation, boosting fertility by creating the right environment for implantation. Plus, improved hormonal balance leads to more regular and less painful periods.
7. Eases breast tenderness
It helps stabilise any swelling and breast sensitivity that might occur, which alleviates breast tenderness and discomfort.
8. Promotes new bone growth
Its interaction with other hormones helps to improve bone health and encourages the development of new bone tissue which supports skeletal strength
CAUSES OF PROGESTERONE PROBLEMS + WHAT YOU NEED TO DO:
Often times, the most common culprits of progesterone problems are:
✦ Chronic stress
✦ Poor sleep patterns
✦ Nutrient deficiencies
✦ Way too much exercise
✦ Insulin resistance
✦ Estrogen dominance
✦ Thyroid dysfunction
✦ Inflammation
✦ Adrenal issues
Ultimately, you're either not ovulating or the quality of ovulation is poor.
What you need to do:
✨ Cultivate a healthy lifestyle that works for you AND is sustainable (I can help you with this!)
🥗 Focus on a nutrient-rich, well balanced diet filled with whole-foods (without restricting the foods you love, of course)
🧠 Manage stress levels through relaxation techniques like breathwork, meditation, and gentle exercise
💤 Fix your sleep! Seriously.
💫 Support progesterone levels through eating enough, especially during your luteal phase
Are you ready to regain balance with your hormones? Book a call here and let’s chat. 💖
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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Is Creatine Worth The Hype
CREATINE - IS IT JUST FOR THE GYM BUFF? OR SHOULD YOU BE TAKING IT?
29 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
Creatine
Worth the hype or should we leave it to the gym junkies?
Let me be honest with you, I have always thought that this was a supplement only needed if you wanted to go through a ‘bulking phase’ at the gym. I’ve had people around me take it for years, but it’s never really appealed to me because of all I’ve heard about the water retention it can cause and I’ve never been in a true ‘bulk’ phase. So I just honestly assumed it wasn’t for me.
However… It's come to my attention recently about all the other incredible benefits this simple supplement has to offer, so needless to say I am giving it a go.
WHAT IS CREATINE
So what is creatine? Creatine is an organic (naturally occuring compound) that facilitates ATP recycling, which is just a fancy way of saying it enhances athletic performance because more creatine stored in the muscle means there’s more energy available to that muscle.
*ATP = adenosine triphosphate, your body’s source of energy.
Creatine is actually one of the most researched supplements in the world, it’s been studied for over 50 years, proven to be 100% effective for brain function + muscle development and it has been shown to have a variety of other benefits including:
- Supports brain function
- Energy production
- Improving bone density
- Reduces muscle wasting
- Provides neuroprotection
- Improves memory + cognitive function
- Supports rehabilitation from injuries
- Improves hydration of cells
- Lowers myostatin levels
- Promotes anabolic hormones
- Helps to lower blood sugar
- Improves performance
- Supports methylation
- Supports sperm, eye, digestive and skin health
Dosing wise, it’s recommended you take between 2 - 5g of creatine monohydrate, which is what I’ve been doing for the past 2 weeks using something called Swoly. This is a gummy form of creatine monohydrate and 4 of their delicious bears actually gives you the recommended 5 grams.
FINAL THOUGHTS
A lot of the complaints about creatine are about the powder and how it doesn’t really taste all that great or mix well, so for me this was a no brainer to start with. I love the taste of the Swoly, the sugar intake is low, and because I take them post workout, I just take them into account towards my carbs. One thing I really wish they would alter in this product is getting rid of the artificial flavouring, for this reason, I’ll be switching to the powder mostly once I finish this jar.
It’s too early for me to say I’ve really noticed a difference, but I will keep you posted - also, research doesn’t lie, so I’m sure it’s doing something and I do feel mentally clearer on the whole..
Creatine is cost effective, and safe and on the whole there are a whole lot of pros, and no cons (in my opinion). Just make sure you stay hydrated with both water and electrolytes, and ideally optimise the timing so you get it post workout.
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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5 Easy Ways To Increase Your Energy Instantly
5 EASY WAYS TO ENERGISE YOUR BODY INSTANTLY
15 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
Do you find yourself in need of an energy boost? Contrary to popular belief, the solution isn't found in an extra cup of coffee or squeezing in more hours of sleep. I'm about to share a secret with you—consider it your personal energy reset button. These simple swaps can help you regulate your nervous system and restore vitality in a way that aligns with your well-being.
ENERGISE YOUR BODY WITH THESE 5 TIPS
🔌Unplug + Reconnect: swap your morning scrolling for 10 minutes of journaling
Step away from the constant hum of screens and carve out a quiet space to reconnect with yourself. A few minutes of deep breathing or mindful reflection can work wonders.
That first hour of waking is essential to setting yourself up for an amazing day, and if you jump into comparison, low energy content that most of our feeds are filled with, you instantly program your brain to operate from that state for the rest of the day.
Journaling on the other hand, will give you a chance to check in and connect with yourself, set intentions for the day, and go inward. So often we are looking outward, it’s the perfect opportunity to optimise your productivity and not open a million thoughts or tabs in your brain to start the day.
The modern world may be digital, but your vitality is analog—take time to unplug and recharge.
🍳 Fuel Your Body: swap intermittent fasting for a high protein breakfast
Think of food as fuel for your body. Kickstart your metabolism and set the tone for the day by having a nutritious breakfast. This simple act provides consistent, stable energy that will sustain you throughout the day. Remember, what you eat plays a crucial role in how you feel.
Aaaaaannd…. as women, it is vital that we don’t skimp on breakfast, this will drive up your cortisol levels, dysregulating your nervous system and your hormones. Do yourself a favour and add a scoop of protein to your smoothie, or have some eggs + bacon to get you energised and thriving!
🌿 Nature’s Remedy: swap another cup of coffee for 5 minutes of sunshine
There's something inherently rejuvenating about spending time outdoors. Nature has a magical way of restoring your energy. Feel the warmth of the sun on your skin, breathe in the fresh air, and ground yourself. It's a holistic remedy available to us all.
It’s amazing how stuffy our brain can feel when we are trapped in the heating or AC. The fresh air is like a fresh breath of energy, bonus points if you can get sunshine (vitamin D), and walk barefoot (grounding recharges our energy tenfold).
💃🏼 Move Your Body: swap sitting for hours to taking the stairs/adding in a 30 minute walk
Physical activity is a potent energy booster. Whether it's a leisurely walk, a rejuvenating stretch, or a spontaneous dance session to your favourite tunes, moving your body gets the blood flowing and invigorates your entire being.
Sitting is the new smoking, and the more time we spend sitting the more our energy becomes blocked, it’s important to get up and move around through the day, take the stairs if you can, park further away, get up every hour or so from your desk and talk a walk, your workout shouldn’t be the only movement you get each day (and hopefully you’re getting that in too).
🧘🏼♀️ Mindful Moments: swap snoozing your alarm for 5 deep diaphragmatic breaths
We think we’re doing ourselves a favour by hitting snooze and sneaking in some extra minutes of sleep, but in reality this lulls the body and mind into a false state of falling asleep. Which actually makes it even harder to wake up again, lowering the energy you start the day with, versus getting up and taking a few deep breaths to calmly start the day.
Integrating mindful practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply being present in the moment, these mindful moments clear your mind and recharge your spirit. In the midst of life's hustle, taking a moment for yourself becomes a powerful act of self-care.
FINAL THOUGHTS
Remember, resetting your energy isn't a luxury; it's a necessity. Your well-being deserves your attention. So, seize a moment today to recharge, and step back into life with a renewed sense of vitality. Your energy is precious—treat it as such.
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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5 Reasons You're Bloated
5 REASONS YOU'RE BLOATED (that has NOTHING to do with the food you’re eating)
8 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
Do you often find yourself feeling bloated, regardless of what foods you've eaten? If so, you're not alone. Bloating can be frustrating and uncomfortable, but it's essential to realise that there's often more to it than just certain foods triggering your discomfort.
The good news is that many of my clients discover relief after addressing the root causes of their bloating. Let's dive deeper into why you might be experiencing bloating…
CAUSES OF BLOATING (other than food)
1. Stress: stress plays a more significant role in our digestive health than we might think. When we're under high stress, our body shifts its focus away from digestion and into "fight or flight" mode. This response is meant to prepare us for danger, not for digesting a meal. As a result, digestion slows down significantly, leading to gas and bloating.
2. SIBO (Small Intestinal Bacterial Overgrowth): SIBO is a condition where there's an overabundance of bacteria in the small intestine, a place where there usually shouldn't be many bacteria. These bacteria ferment food and create gas. This overproduction of gas can leave you feeling bloated and uncomfortable.
3. Not Chewing Your Food: digestion begins in the mouth. The process of breaking down food starts when we chew, mixing it with saliva. This not only makes it easier for the stomach to digest but also allows for better absorption of nutrients. When we don't chew our food thoroughly, larger food particles enter the stomach. These larger particles are more challenging to digest, resulting in gas buildup and bloating.
4. Low Stomach Acid: adequate stomach acid is essential for breaking down the food we eat. It's the first step in the digestive process. When stomach acid is low, it's like trying to start a car with a nearly empty gas tank. The body isn't fully prepared for the food entering the stomach, which can slow down digestion and leave undigested food sitting in the digestive tract for hours. This undigested food contributes to bloating.
5. Dehydration: proper hydration is essential for healthy digestion. When there's an imbalance of fluids and electrolytes, it can lead to constipation. Constipation means that food moves more slowly through the digestive tract, leading to that bloated feeling.
FINAL THOUGHTS
If you're tired of dealing with bloating and want to address the root causes, we're here to help. We understand that it's more than just about what you eat; it's about how your body processes it.
Comment 'BLOAT,' and let's work together to make relief from bloating a reality. Say goodbye to that uncomfortable, frustrating bloated feeling and embrace a healthier, happier digestive system.
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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Intro To Biohacking What Is It
INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY!
18 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
What on earth is biohacking though?
You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you!
Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we'll delve into four key areas of biohacking that can empower you to optimise your health and vitality.
Essentially, biohacking is all about using science, technology, and lifestyle changes to upgrade your body's performance. Let's get started with a sneak peek into these biohacks.
KEY AREAS OF BIOHACKING
1. Understanding Your Neurotransmitters
Our journey begins with the fascinating world of neurotransmitters, the chemical messengers in your brain that influence your sleep, energy, and mood. While there are many neurotransmitters, four key players to watch are serotonin, dopamine, GABA, and acetylcholine.
- Serotonin: known as the happiness hormone, it regulates your mood and even plays a role in gut health. Low serotonin levels can lead to depression and poor sleep.
- Dopamine: this is your motivation neurotransmitter. It drives ambition, focus, and that "get up and go" feeling. Managing dopamine can help avoid burnout.
- GABA: think of GABA as your "keep calm and carry on" neurotransmitter. It promotes relaxation and is closely linked to managing anxiety. Balancing GABA and progesterone can be essential for peace and stress resilience.
- Acetylcholine: this neurotransmitter is all about focus, memory, and cognition. It's also needed for muscle movement. Keeping acetylcholine in check can help with mental clarity.
These neurotransmitters are your brain's orchestra, and maintaining harmony among them is crucial for your overall well-being.
2. Saunas and Heat Therapy
The power of saunas and heat therapy lies in their ability to create hormesis, a beneficial form of stress. By exposing yourself to comfortably uncomfortable heat in saunas or infrared therapy, you can reap numerous rewards:
- Circulation and Blood Flow: heat therapy improves blood flow and nutrient delivery, which can help with recovery and vitality.
- Detoxification: sweating helps release toxins, heavy metals, and even excess hormones from your body.
- Stress Reduction: sauna sessions promote relaxation and stress reduction, which can lead to better sleep and hormonal balance.
- Cardiovascular Exercise: heat therapy can mimic cardiovascular exercise by challenging your circulatory system. This is particularly true if you combine it with cold exposure.
3. Ice Baths and Cold Therapy
Ice baths and cold therapy are excellent counterparts to heat therapy. They, too, create hormesis, but by exposing your body to cold conditions. Benefits of cold therapy include:
- Stress Resilience: cold exposure can help you become more resilient to stress as your body learns to tolerate the extra stress on the nervous system and adapt
- Mood and Alertness: cold therapy may lead to increased mood, alertness, and cognitive function, reduced anxiety and improved mental clarity.
- Inflammation Reduction: cold exposure can lower inflammation in the body, which is linked to many chronic health issues, as well as the burning of white fat, which can your boost metabolism
- Strengthened Immune System: studies showed that just 30 seconds of cold showering twice a day reduced sick days at work by 29%
4. Grounding
Grounding, also known as "earthing," involves making direct contact with the earth's surface. Whether you're walking barefoot on the ground or using grounding mats, this practice is thought to have numerous health benefits:
- Stress Reduction: grounding may help reduce stress and promote a sense of calm.
- Inflammation Management: some evidence suggests that grounding can reduce inflammation in the body.
- Improved Sleep: grounding has been linked to better sleep quality and duration.
- Balancing Hormones: grounding has the potential to balance hormones and support overall well-being.
FINAL THOUGHTS
Don't forget that biohacking is a highly personalised journey. Whether you're exploring neurotransmitter balance, diving into saunas, ice baths, or experimenting with grounding, these biohacks can empower you to take control of your health and optimise your well-being.
Experiment, and embrace the world of biohacking to unlock your full potential!
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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INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY! 18 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES What on earth is biohacking though? You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you! Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we’ll delve into four key areas of biohacking that can empower you to optimise your health and vitality. Essentially, biohacking is all about using …
HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD 11 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES I am the leanest, lightest, happiest, and healthiest I have been in almost a decade… And it isn’t from being on a diet or doing a protocol or a whole host of supplements that I’ve been taking. It’s from mastering the basics HOW I MASTERED THE BASICS Regulating my nervous system I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck …
TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽 The people I had the blessing of meeting The connection, joy and pure love that was in the roomThe wisdom, knowledge, growth that was shared Was something rather remarkable On the 14th – 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by …
Learnings From Brendon Burchard Himself
TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE
4 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽
The people I had the blessing of meeting
The connection, joy and pure love that was in the room
The wisdom, knowledge, growth that was shared
Was something rather remarkable
On the 14th - 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by expert coach and thought leader Brendon Burchard. Ten hour days, 50+ pages of notes, 100’s of connections made and about 40,000 steps later from all the dance parties up the front I was in my ELEMENT!
Whilst I am a qualified holistic nutritionist, my other deep love is personal development and growth. Which is why I integrate these two worlds into the work I do.
But what is a coach? What is coaching? Burchard had us define this multiple times over the course of the conference, and through my own personal experience, listening to each other and Burchard’s definition I concluded the following definitions that feel most aligned with all of the above:
What is coaching?
A guided influential process, facilitating another soul to take the next most powerful step in their life towards their goal or ambition, that enhances their self-awareness, decision making, improves performance and leads to living better
What is a coach?
A coach is an expert in their field who holds a safe space for someone to have a transformative experience on some levels that will positively impact their life and support them in reaching their ambitions, challenging and holding them to their highest level of execution.
MY TAKEAWAYS
Over the course of the 3 days, I had so many breakthroughs, a-ha moments, laughs and felt the most immense joy! Something really powerful in me shifted and I am excited for that to unfold and integrate in the weeks and months to come, however there were some incredible lessons that I know you will find so valuable so I thought I’d share them with you below:
- You are incomparable
There is only one of you, and there only ever will be, comparison is the thief of joy, own your uniqueness and know that you already hold the magic inside of you, the most authentic expression of yourself is needed in this world. - The story you are saying is not the language you need for your next level
Watch your thoughts, you are not your mind, the stories you tell yourself daily is what becomes your reality. If those thoughts aren’t aligned, the way you speak to yourself is not for your highest good, then it’s time to shift your language to elevate to your next level. - The time to have the map is before you enter the woods
Set your intentions, goals and ambitions, or life will set them for you. Start where with the end in mind, it is always easier to work backwards from the bigger picture than to try navigate and make decisions when you are stressed and lost. - Joy is the superpower - the power plant doesn’t have the energy, it creates it
You get to bring the energy, the emotion to each day, and just like a power plant it is your job to create the energy of joy. That is our superpower, to be able to operate from this space and to be able to truly share our magic with the world. This is the frequency of the highest vibration, opportunities and love. How can you be in joy more each day? - THINK BEYOND; vision beyond your circumstances
We can get so trapped in what is right in front of us, so consumed by the weeds in our garden of life that we miss the beautiful opportunities flowering around us. When you come back to your vision, your true north, you see you are so much more than your circumstances, so when you feel stuck or helpless, THINK BEYOND. - When they doubt, you demonstrate
To sound overly generic for a second… ‘Haters gonna hate’ haha. But in all honesty, don’t let others' judgement, doubts or fears be projected onto you. It can be tough when you have big goals and dreams to always have support from those around you (or online). You have to remember, you have a responsibility to yourself and this world to carry out your mission and it can be triggering for others to be able to see you in your bigness. This doesn’t mean you are not worthy or capable. And if they doubt, don’t get defensive, DEMONSTRATE. In time they will see, remember, actions speak louder than words (and soon enough they will be eating theirs haha). - Own the decision fully
This one hit me like a slap across the face. It’s amazing how when you’re someone who is a recovering people pleaser, how hard it can be to truly own a decision out of fear of hurting people, especially if it is a big decision. However, when you make a decision, embodying it FULLY and taking bold action that supports it is the most powerful way forward. - Ask yourself powerful questions:
- Am I operating from a place of being built up or beat down?
- Am I in reaction or intention?
- Am I living in fear or faith? These questions were just a few of the potent ones Burchard shared with us. I encourage you to keep these top of mind to deepen your self-awareness and growth in life.The first one to me, really asks if we are operating out of victimhood, or choosing to see the lesson life is offering us in a moment of hardship (and although it can be hard to see it at the time, there is a gift there) we have a choice in our viewpoint.
The second one to me is being clear on how you respond and what place you take action from. Are you being intentional in how you communicate and behave even when things aren’t lining up for you, or are you operating from a place of reactivity, getting defensive and avoiding responsibility.
The third one to me is coming back to a lesson I have felt deeply this year… a lesson of trusting life. When we choose to live in faith over fear, we trust that life is always working out for us, versus happening to us. What are you choosing at each moment?
- The difference between ordinary and extraordinary is just that extra 2%, and after that extra mile there’s no traffic (Paula Abdul)
So many of us (myself included), have a tendency to stop at ‘good’ when greatness is just an extra mile away. One of my intentions I’m carrying with me after this summit is to yes, take messy action (rather than inaction due to perfectionism), but also to continue to strive for that EXTRAORDINARY. It’s not that much more of a jump, but the view is so exquisite on both the journey and destination. - REMEMBER: (my final words + thoughts)
You get to be everything you want in this world 🤩
You hold the power, the magic, the responsibility within ✨
You get to LIVE. LOVE. MATTER. ❤️
To BRING THE JOY 🥹 into every single moment
FINAL THOUGHTS
We also had the pleasure of celebrating @brendonburchard ‘s 100TH 4 DAY EVENT! 💯💯💯 This is quite an achievement. Burchard has been in the coaching industry (and paving the way for the majority of it), for 20 years (that’s two decades). So to be at such a monumental event of his was amazing.
I’ve admired this man’s work for years, and to finally be in the same room, in person, from the other side of the world was unreal 🥹😭😍 I can also say wholeheartedly that he truly lives and breaths this work, I could feel the immense gratitude and joy for him simply being able to be present. I have so much admiration for his dedication to this craft and his capacity to give, continue to grow and always share his learnings along the way. There is room for all of us and sharing wisdom is the fastest way to elevate the conscious collective (IMO)
I am still grinning from ear to ear reflecting on the magic that happens when you get a bunch of personal development weirdos, coaches and conscious minds together
I’m beyond INSPIRED to create
And even more INSPIRED to step into not only the next level of my own growth
But the EVOLUTION of my service to this beautiful place we call home
Watch this space! Thank you 🙏🏽 and CONGRATULATIONS to the legend Mr @brendonburchard again!
This coach is ready to change the game in wellness + life!
Much love, and remember to always, always chase your dreams… you have no idea what is out there waiting for you if you just take that first step.
What was your main takeaway from this? Let me know below 👇🏽
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 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES I’m a holistic wellness coach; clinical nutritionist, personal trainer and hormone expert. I empower beautiful humans like yourself to find balance, health and happiness in all aspects of your life. Being diagnosed as a Coeliac at the age of 22 months, all I have ever known is being on a diet and constant food restriction. For years I battled with fad diets, calorie counting, hormonal imbalances, self-esteem issues and poor gut health. However, it was through my own journey that I healed my relationship with …
WHY I’M DRINKING COFFEE AGAIN… 27 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES After a 6+ year hiatus 😅 If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine What you may not be aware of is WHY Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion Wake up – black coffee before opening the gym Drive to uni – energy drink During lectures – energy drink Driving home – energy drink to stimulate me …
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa– 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)– ⅓ avocado – 2 stalks of kale stem removed– 1 tbsp. sunflower seeds– 1 tsp. olive oil– 3 spears of asparagus, …
Why I Am Drinking Coffee Again
WHY I’M DRINKING COFFEE AGAIN…
27 / SEPTEMBER / 2023
SHEREE'S HEALTH DIARIES
After a 6+ year hiatus 😅
If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine
What you may not be aware of is WHY
Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion
Wake up - black coffee before opening the gym
Drive to uni - energy drink
During lectures - energy drink
Driving home - energy drink to stimulate me for my afternoon clients
Studying after dinner - coffee
And yes I could go straight to sleep after this
My days were 4.30am - 11pm and I’m sure all that was keeping me going was the caffeine running through my veins
I had to drink so much because I was literally so tired all the time, and I thought more caffeine was the answer
THE BENEFITS OF CUTTING OUT COFFEE
It wasn’t until I finished my post grad that I just stopped cold turkey.. any and all caffeine
Suddenly the 10 lbs I’d been trying to lose disappeared, I no longer felt anxious, my moods were more stable and I had an abundance of energy
It wasn’t long after that I learnt what I’d been going through was something they termed back then ‘adrenal fatigue’
The more I looked into it, the more I realised I’d been wiring my nervous system into a chronic sympathetic state
Living in fight or flight constantly by my daily cups of cortisol (aka caffeine)
Fortunately for me, I had stopped the caffeine purely because it wasn’t of need anymore, I’d simply used it for a function and then no longer needed it
I didn’t like the taste, so I didn’t miss it at all
Then learning all the crazy effects it has been having on me was the reason I kept it out
I started noticing this with my clients, even though they didn’t consume anywhere near as much caffeine as me, simply taking a break for 4 weeks was enough
Enough to see stubborn weight shift
Enough to shift their mood highs and lows
Enough to balance our their energy levels
Enough to start seeing a change in their hormones + monthly cycle
So I became the biggest advocate for living caffeine free… until now
WHAT CHANGED?
Don’t get me wrong, I’d always encourage my clients to try it out, it didn’t mean giving it up for life, just seeing how THEIR body reacted and what served them
And I’ll always continue to advocate for that
But in the past 6 weeks or so, I’ve had more cups of coffee than I have in the last 6 years!!
And my body is handling it so well…
I have noticed a little energy dip in the arvo, but other than that, it hasn’t bought back the same awful side effects I’d been experiencing
And I know a huge part of this is my nervous system is now so much more regulated
My stress levels have drastically dropped, and I’m feeling so much calmer and happier in myself
I’m also making sure I have breakfast with plenty of protein first, and don’t touch a cup until I’ve been up for at least 90 minutes
It’s about working smarter and with your body, rather than against it
Coffee itself has a number of benefits, and just like most things, it has its place, it’s just determining what that is for you
Did you find this helpful? Let me know below 👇🏽
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!
POPULAR
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa– 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)– ⅓ avocado – 2 stalks of kale stem removed– 1 tbsp. sunflower seeds– 1 tsp. olive oil– 3 spears of asparagus, …
WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out: EFFECTS OF HIGH BLOOD SUGAR Energy levels Blood sugar provides the primary source of energy for the body’s cells. Hormone balance Insulin imbalances can affect other hormones in the body. Metabolism High levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiome Blood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream …
IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …
Tested CGM Blood Sugar Levels
WHAT'S DISRUPTING YOUR BLOOD SUGAR LEVELS?
13 / SEPTEMBER / 2023
SHEREE'S HEALTH DIARIES
I tracked my blood glucose levels for a month, here's what I found out:
EFFECTS OF HIGH BLOOD SUGAR
Energy levels
Blood sugar provides the primary source of energy for the body's cells.
Hormone balance
Insulin imbalances can affect other hormones in the body.
Metabolism
High levels of blood sugar can lead to insulin resistance and weight gain.
Gut microbiome
Blood sugar fluctuations can influence your gut bacteria composition.
The best insight of all: I still ate things like pizza and ice cream without it causing a huge amount of harm to my body!... because I clothe my carbs
HOW TO CLOTHE YOUR CARBS:
If you're eating any carb… combine it with fibre, fat, or protein for a reduced glucose spike!
So as you can see the hidden culprit behind your hormone imbalance and gut issues might be glucose 👀
No one wants to hear this (I get it – I love sugar) 🍦
But this isn't a death sentence! I promise you can still eat carbs AND maintain stable blood sugar levels 👇🏼
🩸 First, let me explain. When it comes to hormones...
Rapid spikes in blood sugar can lead to insulin resistance, impacting hormonal balance, especially estrogen and progesterone.
Sudden drops in blood sugar trigger the release of stress hormones like cortisol, affecting sex hormone production and menstrual regularity.
🌮 For gut health:
High blood sugar levels can encourage the growth of harmful gut bacteria, disrupting the delicate balance of your gut microbiome.
Really low blood sugar can stress the gut lining, potentially causing inflammation and compromising gut health.
📊 Imbalanced blood sugar levels ALSO can cause inflammation and stress on your body, which will almost always worsen any other imbalances or conditions you have.
If you want to learn how to live a lifestyle you enjoy AND manage your glucose levels EFFORTLESSLY, my online program, Reclaim Your Radiance, sounds perfect for you! 💖
💌 Comment "RYR" so I can send you the details 💌
Yours in Health & Happiness,
Sheree xo
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!
POPULAR
WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out: EFFECTS OF HIGH BLOOD SUGAR Energy levelsBlood sugar provides the primary source of energy for the body’s cells. Hormone balanceInsulin imbalances can affect other hormones in the body. MetabolismHigh levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiomeBlood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream without it causing a …
IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …
TO DRINK OR NOT TO DRINK? 30 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Should you drink alcohol or will it have too much of a negative impact on your health and goals? We all know that alcohol isn’t good for us… the body literally treats it like poison, but I’ll be the first to say it, there’s nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on Am I right? But when does it become too much? Honestly if we’re looking at …
Is This Really Happening To Me
IS THIS REALLY POSSIBLE?
5 / SEPTEMBER / 2023
SHEREE'S HEALTH DIARIES
As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me?
If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life...
I dunno that I would’ve believed you
MY DREAM
Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really left me astounded
August was a month of goodbyes, and I had to say some really hard goodbyes just an hour ago, but September is going to be a month of hello’s
Hello’s to faces I’ve never had the joy of meeting in person
Hello’s to friends I haven’t seen in years
Hello’s to new opportunities, new experiences, new places and new communities
It’s with tears in my eyes that I write this… I am going, I am soaring, I am spreading my wings and I am so excited at all the possibilities I cannot even yet imagine
I’m also reflecting on all the unexplainable and incredible synchronicities that happened to get me here. The timing has been nothing short of divine. And when they say don’t rush the Universe, well I’m so glad I didn’t because I couldn’t be more grateful for where I am now
These last 3 months have shown me how truly supported I am, have taught me how to really receive… support, love and connections in ways I never thought possible.
Now these next 3 months I am ready to adventure, take risks, be guided by my faith and trust that it is all working out for me as I have so graciously been shown already
NEW BEGINNINGS
I’ve never lived anywhere else in the world (or even in my city), I’ve never gotten on a single flight by myself, I’ve never travelled alone, I’ve never not had everything planned and mapped out to the final detail and yet I’ve never been more nervously excited than I am right now.
I’m off and I’m taking my beautiful business with me, working remotely and travelling for the next 3 months in the USA.
I cannot contain my smile, I cannot contain my excitement, I also cannot contain my gratitude for all the people who helped make this journey possible, especially the support from my amazing mum and incredible friends (you know who you are).
So with that being said, I will see you on the other side, this blog is going live when I take flight and I cannot wait for the new adventures I have that will unfold.
Yours in Health & Happiness,
Sheree xo
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!
POPULAR
IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …
TO DRINK OR NOT TO DRINK? 30 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Should you drink alcohol or will it have too much of a negative impact on your health and goals? We all know that alcohol isn’t good for us… the body literally treats it like poison, but I’ll be the first to say it, there’s nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on Am I right? But when does it become too much? Honestly if we’re looking at …
HEALTHY AIOLI RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving I love aioli, but what I hate about store bought ones is the seed oils!! So you can enjoy this knowing you ain’t putting any nasties in your body that will wreak havoc on your hormones, drive inflammation and damage your gut! INGREDIENTS – 1 cup extra virgin olive oil– 1 egg – 1 tsp. iodised sea salt– 1 small clove of garlic (optional)– juice from 1/2 a lemon …
Should You Drink Alcohol
TO DRINK OR NOT TO DRINK?
30 / AUGUST / 2023
SHEREE'S HEALTH DIARIES
Should you drink alcohol or will it have too much of a negative impact on your health and goals?
We all know that alcohol isn't good for us... the body literally treats it like poison, but I'll be the first to say it, there's nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on
Am I right?
But when does it become too much?
Honestly if we're looking at this from an optimal health perspective, alcohol would practically be off the menu, aside from the odd glass of red with dinner for the antioxidants
But that's just not realistic
Whilst I know that some of us choose to never take a sip of alcohol, for those of us that do, it can be a real battle finding balance. My philosophy has, and always will be around whether the alcohol will serve me in that moment and if it is a special occasion I'm personally not one to have a drink during the week (unless it's a super special event), or to even have a drink every month.
In fact, I can very easily go months without drinking, but I can also go months (like July - birthday month) where I am drinking every weekend The important thing to remember with alcohol is that not only does it loosen your inhibitions, but it damages your internal organs + cells, affects your metabolism, throws your blood sugar out of balance, sends your hormones into haywire and can catapult your mood into a downward spiral.
So IMO when I do have a drink... it better be worth all of that damage.
MY ADVICE
Obviously the choice is yours, and I am not here to tell you what to do, however, my go-to tip is always to ask yourself 'Will this serve me in this moment?'
- Maybe it's a dear friends birthday
- Maybe it's a wedding celebration
- Maybe it's a f*cken rough time and you just want one
Or maybe... it's not really what you want or need at that time
Operating from this space allows me to have a healthy relationship with alcohol and minimise the harm done to my body and mind whilst allowing me to enjoy myself when I want to.
However, if you’re going through a true period of healing your body, I will often recommend a period of complete sobriety to my clients to allow the healing to occur and then shift into creating that healthy balance.
FINAL THOUGHTS
I'm curious, what are your thoughts around drinking alcohol? Let me know in the comments
And if you're new here, hi, I'm Sheree 👋🏼 your new health bestie. I help women thrive by balancing hormones and optimising gut health.
Click here for more blog posts like this delivered right to your inbox, so you can regain control over your body and thrive mentally, physically, and spiritually 🤍✨
Yours in Health & Happiness,
Sheree xo
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!
POPULAR
TO DRINK OR NOT TO DRINK? 30 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Should you drink alcohol or will it have too much of a negative impact on your health and goals? We all know that alcohol isn’t good for us… the body literally treats it like poison, but I’ll be the first to say it, there’s nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on Am I right? But when does it become too much? Honestly if we’re looking at …
HEALTHY AIOLI RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving I love aioli, but what I hate about store bought ones is the seed oils!! So you can enjoy this knowing you ain’t putting any nasties in your body that will wreak havoc on your hormones, drive inflammation and damage your gut! INGREDIENTS – 1 cup extra virgin olive oil– 1 egg – 1 tsp. iodised sea salt– 1 small clove of garlic (optional)– juice from 1/2 a lemon …
7 THINGS I DO DAILY TO LIVE MY BEST LIFE 16 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Habits that keep me thriving in all areas of my health, business and life Things I do EVERY single day to help maintain a healthy lifestyle, physically AND mentally, without being restrictive ❣️ I recommend these things to ALL of my clients. MY TOP HEALTHY HABITS 1. Regulating my nervous system (aka controlling cortisol levels 📉) STRESS impacts everything. Managing your stress levels is SO important for everything from hormonal balance to gut health, spiritual well-being and digestive health. So I make …