Top 5 Supplements Every Woman Should Be Taking For Hormone Health

TOP 5 SUPPLEMENTS EVERY WOMAN SHOULD BE TAKING FOR HORMONE HEALTH

1 / MAY / 2024
SHEREE'S HEALTH DIARIES

One of the biggest questions I get when it comes to hormone health is ‘what supplements should I be taking?’

Now whilst 5 might sound like a lot, there are amazing companies out there that will do a great combo of these in the right dosages to actually help you see a shift.

But please note, I am extra picky with supplement companies that I recommend, as not all supplements are created equally - in terms of dosage but also the type/form of micronutrient that you are getting.

All my clients know how much I stress this, because the wrong type/dosage or even brand can actually make matters worse.

You are probably also wondering, do I even need to supplement?

Well, in reality, whilst I am a FOOD FIRST in my nutrition approach, a lot of these nutrients are no in our soils anymore which means they aren’t in our food, or we are doing things in modern society that deplete these nutrients so much that we are unable to reach the levels needed without supplementation.

BREAKDOWN OF TOP 5 SUPPLEMENTS

Please note this is not replacing medical advice, and you should always check with a qualified practitioner before taking anything (especially if you are on medications)

1. B Vitamins
These are essential for stress, energy, metabolic function, immune system optimisation and ovulation (especially B6, folate and B12).

Beef liver capsules or the food itself is a great option or a high quality B complex like Thorne, BePure or Pure Encapsulations.

2. Magnesium
The more stressed we are the more magnesium we use. Responsible for over 300 different functions in the body, magnesium is essential and helps reduce period pains, headaches and PMS. It can also support blood sugar regulation.

My favourite form is magnesium glycinate, starting dose around 300 mg - however there are different magnesium for different functions. I love Thorne, BePure, or Metagenics CalmX.

Food sources include leafy greens, cacao/chocolate, nuts and seeds.

3. Zinc
One of the biggest deficiencies in our soil is zinc. Zinc is important for ovulation, skin, hair, nails, immunity (to name a few), and 98% of my clients come to me in a deficient state.

Unfortunately the RDI is 15mg and often all you will get over the counter so won’t top your levels up. It is also depleted if you are on the pill. I normally have my clients on a higher therapeutic dosage.

Oysters, red meat and eggs are great sources. Brands I love include BePure, Thorne, and Eve Wellness - Period Pal/All Things Glow.

4. Omega 3's
Yes, even if you are eating fish regularly, this is normally still deficient. Important for brain function, reducing inflammation and therefore supports hormonal acne as well as period cramps.

The scary thing with this is a lot of companies have a higher mercury level than is actually healthy for us to be consuming daily, so I opt for very high grade tested supplements including Nordic Naturals, Designs for Health and BePure.

Food sources include: fatty fish (salmon, tuna, mackerel), chia seeds, walnuts and flaxseed oil

5. Vitamin C
Normally only known for its immune system support, vitamin C is a powerhouse when it comes to cortisol control. Which really supports our hormonal balance.

Be mindful that too much can lead to loose stools and if you have hemochromatosis this is a no-no for you. It is also really hard to get through our food supply, as once the food is picked (e.g. an orange) within 4 days it loses 80% of its vitamin C content

My favourite brands include Metagenics CalmX, BePure, and Designs for Health Liposomal Vitamin C.

MY FINAL THOUGHTS

These are my top 5 supplements that create an amazing baseline for optimal health, however you may need to add some that are more specific to your goals. If you aren’t sure where to start or want a supplement review for tailored advice click here.

Inside the CWC you get access to all my favourite brands and supplement recommendations, as well as discounts off practitioner only supplements to support your health further. Click here to join us!

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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Seared Tuna Salad With Mango And Avocado

SEARED TUNA SALAD WITH MANGO AND AVOCADO

24 / APRIL / 2024
SHEREE'S HEALTH DIARIES

Prep Time: 15 mins
Cook Time: 5 mins
Servings: 4

INGREDIENTS

-  400g fresh tuna steaks
-  2 tbsp olive oil
-  Mixed salad greens
-  1 ripe mango, diced
-  1 avocado, sliced
-  1 red onion, thinly sliced
-  Dressing: 3 tbsp olive oil, 2 tbsp lime juice, salt, and pepper

METHOD

  1. Preheat a grill pan or skillet over medium-high heat. While the pan is heating up, season the tuna steaks generously with salt and pepper on both sides.
  2. Drizzle 1 tablespoon of olive oil over the tuna steaks and rub it in to coat them evenly.
  3. Once the grill pan is hot, carefully place the tuna steaks on the pan. Sear them for about 1-2 minutes on each side, depending on the thickness of the steaks and your desired level of doneness. For medium-rare tuna, aim for about 1 minute per side. For well-done, cook for 2 minutes per side. Remove the tuna steaks from the pan and let them rest for a few minutes.
  4. While the tuna is resting, prepare the salad. In a large mixing bowl, combine the mixed salad greens, diced mango, sliced avocado, and thinly sliced red onion. Toss everything together gently to combine.
  5. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lime juice, salt, and pepper to make the dressing.
  6. Drizzle the dressing over the salad and toss again to coat all the ingredients evenly.
  7. To serve, divide the dressed salad among serving plates or bowls.
  8. Slice the rested tuna steaks thinly against the grain and arrange them on top of each salad.
  9. Garnish with additional lime wedges or fresh herbs if desired.
  10. Serve immediately and enjoy your delicious tuna salad with mango and avocado!

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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4 Things Keeping You From Losing Belly Fat

4 THINGS KEEPING YOU FROM LOSING BELLY FAT

17 / APRIL / 2024
SHEREE'S HEALTH DIARIES

Losing weight isn’t always easy… especially around our tummies. In fact, this is always the area of biggest complaint when clients come to see me.

Most people experience frustration, shame, and feeling like nothing is working, and I get it

You're eating well
You're exercising regularly
You've cut back on the wine
You've even stopped the daily chocolate fix in the afternoon
And you're feeling like you’re working really hard for not a lot of results

Don’t beat yourself up if you’re feeling any of these! I noticed this in almost all of my clients, which is why I actually don't focus on weight loss in my programs (hear me out)

I’ve done this enough times to know that… When we focus on the number on the scale, it becomes a mind game, all consuming and we look in the mirror every morning wondering why the belly still jiggles.

What we do instead... is focus on what's driving the weight to stick, healing at the ROOT CAUSE, so weight loss is a byproduct of nourishing your body

THERE ARE 4 REASONS TYPICALLY THAT WE STORE WEIGHT…

  1. Poor liver detoxification (hello too much caffeine)
    This speeds up our phase one pathways, but not phase two, which can lead to a traffic jam and our toxins being stored in our fat cells and therefore unable to be cleared from our body
  2. Sugar (you're not getting enough protein)
    If you're craving sweets, you're probably not eating enough, and especially not eating enough protein which keeps those cravings at bay.
  3. Alcohol (yes, every glass of wine does add up)
    It's not just the fact the body sees alcohol as poison and loads up the liver, but it is often laden with sugar, and creates extra stress... more than a trifecta right here!
  4. High stress (that busy schedule of yours is driving that cortisol too high)
    High cortisol causes our body to hold onto weight, particularly around the belly

TRY THIS ONE THING FOR EACH OF THE ABOVE:

☕️ You don't have to give up your coffee, but try having it 90 minutes after waking, with some added protein/fats and only one a day (or a few times a week)

🥩 Aim for 30g of protein at every main meal

🍹 Pause the alcohol for 4 weeks

🙏 Add in some time for you... practice saying NO to things from time to time.

These are the first steps, and I've built out the rest of the step-by-step framework inside Reclaim Your Radiance.

If you’re feeling like the weight just won't shift no matter what you try and want more support, click here for a complimentary wellness assessment call!

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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Happy Hormones Coffee Recipe

HAPPY HORMONES COFFEE RECIPE

27 / MARCH / 2023
SHEREE'S HEALTH DIARIES

Make my morning coffee with me... one that doesn't give you the jitters, supports you hormones, energy and increases focus, grounding you into your day.

PSA: if you're starting your day with a cup of coffee, you're going to be messing up your hormones

Our bodies are designed to be in sync with our natural circadian rhythm, and having a coffee first thing upon waking, or even before breakfast can really leave your system out of sorts

As a holistic nutritionist I not only advocate for my clients to have a cup of coffee after 90 minutes of waking to support their hormones, but adding in some extra ingredients to really support their energy and focus (+ reduce the anxiety that can come with it).

CHECK OUT MY GO-TO MORNING CUPPA RECIPE HERE:

- 1 x espresso shot (I love @rudecoffee nootropic coffee for added benefits of l-theanine + MCT oil)
- 1 x serve of @mitchells.nz Bone Broth Protein Powder
- 1 dash of organic cream (or butter/MCT oil)
Optional extras:
- 1 tsp. @seleno.health cacao powder (use ‘SHEREE10’ for 10% off)
- 1 tsp. @seleno.health maca powder (use ‘SHEREE10’ for 10% off)

Just mix it all together with a frother and add hot water!

The protein powder combined with the healthy fats (cream/butter/MCT oil) allows for a slower release of the cortisol spike that comes with coffee, which increases our mental clarity, energy and focus. I also love the cacao (for magnesium + chocolatey taste) and maca for its energising and hormone supporting effects.

Will you give it a try?

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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Healthy Butter Chicken Recipe

HEALTHY BUTTER CHICKEN RECIPE

13 / MARCH / 2024
SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes (plus marinating time for the chicken, which is at least 30 minutes)
Cook Time: 30 minutes
Servings: 4

INGREDIENTS

- 500g chicken thighs, cut into chunks
- 1 cup plain Greek yogurt (gluten-free)
- 2 tbsp ghee
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp ginger, grated
- 1 can (400g) crushed tomatoes (no added sugar)
- 2 tsp garam masala
- 1 tsp turmeric
- 1 tsp paprika
- Salt and pepper to taste
- Fresh cilantro for garnish

METHOD

1. Marinate chicken in yoghurt for at least 30 mins.
2. In a pan, heat ghee and sauté onions until golden.
3. Add garlic and ginger, cook for 2 mins.
4. Stir in tomatoes, garam masala, turmeric, paprika, salt, and pepper.
5. Add marinated chicken, simmer until cooked.
6. Garnish with cilantro and serve over cauliflower rice or quinoa.

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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Should You Eat Meat For Health

DOES EATING MEAT ENHANCE OR DECREASE YOUR HEALTH?

07 / FEBRUARY / 2024
SHEREE'S HEALTH DIARIES

Have you ever considered that the key to a longer life might be as simple as the protein on your plate?

It’s one of the biggest things I focus on with my clients, not just in terms of the quantity, but the quality of their protein.

WHAT THE RESEARCH SHOWS

Surprising as it may sound, a recent Japanese study has shed light on the potential impact of protein intake on longevity.

In this study, 833 healthy adults in their late 80s were examined, and the findings were striking. Participants with the highest protein intake demonstrated a remarkable 56% reduced risk of death compared to those with the lowest protein intake. What's noteworthy is that individuals in the high protein group, averaging around 110g of protein daily, consumed twice as much animal protein as the low protein group, which averaged 64g daily.

The researchers concluded that animal protein seemed to have a greater reduction in risk of mortality when compared to plant protein. It suggests that animal and fish protein sources seem to have a protective element, especially at older ages.

Now, let's talk about the elephant in the room – animal protein. There's a prevalent misconception about the health implications of meat, especially red meat. But let me tell you, I couldn't disagree more.

Meat, encompassing poultry and fish, is an integral part of our diet. It provides essential amino acids and micronutrients. Our ancestors have been consuming it for centuries, and it plays a crucial role in supporting hormone balance.

MY FINAL THOUGHTS

I fundamentally believe that humans were designed to eat meat 🍖. Numerous studies have consistently shown that meat is a superior, more bioavailable source of protein compared to plants. It's easier for your body to digest, break down, and utilise.

Of course, the quality of the meat matters - so choosing organic, free range and antibiotic free where possible is going to make a huge difference.

And don't get me wrong, you absolutely need plants (aka veggies) in your diet. It's about balance. Let's dispel the myth and stop demonising meat. Embracing a balanced approach that includes high-quality meat can be a key to unlocking not just a satisfying meal but potentially a longer, healthier life.

Reference:
Kurata, H., Meguro, S., Abe, Y., Sasaki, T., Asakura, K., Arai, Y., & Itoh, H. (2023). Dietary protein intake and all-cause mortality: results from The Kawasaki Aging and Wellbeing Project. BMC Geriatrics, 23(1). National Library of Medicine.
https://doi.org/10.1186/s12877-023-04173-w

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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Gluten Free Protein Oat Recipe

MY FAVOURITE BREAKFAST RECIPE EVER 👇🏼(gf protein oats - aka proats)

25 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES

Honestly one of my favourite things about being in the USA at the moment, is the fact I can eat oats again (because gluten free oats are super accessible here)

Aaaaand now I get to combine it with my favourite protein powder from @mitchells.nz

YOU'LL NEED

🤍 1 scoop of @mitchells.nz protein powder (I used vanilla, but I LOVE chocolate too)
🥣 1/3 cup gluten free oatmeal
🥛 2/3 cup almond milk
🍓 1/2 cup raspberries
✨ 1 tbsp. almond butter drizzled

METHOD

  1.  Soak the oats in water overnight or for at least 15 minutes to activate, then strain
  2.  Add the almond milk (or milk of choice) and heat for 2 mins in microwave
  3.  Stir in @mitchells.nz protein powder, add more milk if required to reach desired consistency
  4.  Top with raspberries and almond butter
  5.  Enjoy!

I LOVE this proats recipe as a pre or post-workout snack, it’s super filling, nutritious, and perfect for building muscle with the addition of @mitchells.nz protein powder 💪🏼

Oats are a complex carb so they’ll nourish your body with easy-to-access energy without causing a huge glucose spike.

Berries enhance the sweetness without adding too many carbs or sugars.

Almond butter helps clothe those carbs, giving you energy for longer whilst preventing a glucose spike, keeping your blood sugar levels balanced.

Share this recipe with your workout buddy so you can try it together ✨

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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delicious-cereals-yogurt

MY FAVOURITE BREAKFAST RECIPE EVER 👇🏼(gf protein oats – aka proats) 25 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Honestly one of my favourite things about being in the USA at the moment, is the fact I can eat oats again (because gluten free oats are super accessible here) Aaaaand now I get to combine it with my favourite protein powder from @mitchells.nz YOU’LL NEED 🤍 1 scoop of @mitchells.nz protein powder (I used vanilla, but I LOVE chocolate too) 🥣 1/3 cup gluten free oatmeal🥛 2/3 cup almond milk🍓 1/2 cup raspberries ✨ 1 tbsp. almond butter drizzled METHOD …


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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 …


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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 …


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 …

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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 …

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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 …


How I Lost 10lbs With Ease

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

  1. 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 in fight-or-flight, burning glucose only.
  2. Eating real foods 80% of the time
    I fundamentally believe food is medicine and we can use it to heal and change our bodies for the better. Of course, everything in moderation, which is why I aim for at least 80% whole foods.
  3. Finding my community
    Having been surrounded by an incredibly supportive and loving community, I’ve had the chance to make connections to fulfil me and help me on my journey.
  4. Drinking 3+ litres of water a day
    This might seem like a lot (I know everyone tells you to stop at 2 litres), but hydration is the single most important thing for your body to function. You need to keep yourself hydrated to shed excess weight, too.
  5. Apple cider vinegar before meals
    This is incredible for avoiding a blood sugar spike (which would normally signal to your body to store more fat over time), as well as reducing blood sugar dips, stabilising your appetite, too.
  6. Moving my body in ways I love
    I’ve always loved training in the gym, BUT there are also other ways in which I move my body daily. I absolutely love walking or doing a soul cycle class. It’s all about balance and finding what works for you.
  7. Listening to my body, always
    I trust in what my body asks for, whether that’s an extra rest day, certain food, practising gratitude and self-care. Most importantly, I give my body the respect it deserves and never talk down on myself!
  8. Spending time in nature
    Absolutely nothing beats getting some sun and fresh air, grounding yourself in nature, and getting some movement in at the same time, too. It’s the most fundamental way to heal, recover, and reduce stress.
  9. Starting my day with movement
    Okay, I talk about how much I love working out but seriously, my favourite thing to do is start my day with any type of movement. This kick starts your metabolism, supports blood sugar levels, and boosts your mood!
  10. Prioritising NEAT every single day
    NEAT stands for non-exercise activity thermogenesis, and refers to ways in which we expend energy aside from exercise-related activity, for example things like walking, cooking, or gardening.
  11. Practising gratitude daily
    And finally... maybe the most important thing for me, and I couldn’t have shed those 10 lbs without this. Gratitude practices help me stay centred and in tune with myself. Plus, this helps reduce stress (cortisol) levels, which as I mentioned is one of the main things you need to prioritise to burn body fat.

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 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 …

Steaming coffee espresso in cup

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 …

Concept healthy food and sports lifestyle. Vegetarian lunch. Healthy breakfast. Proper nutrition.

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, …