The 3 Step Gut Health Morning Routine for Busy Women
THE 3 STEP GUT HEALTH MORNING ROUTINE FOR BUSY WOMEN
5 / MARCH / 2025
SHEREE'S HEALTH DIARIES
Your gut is the CEO of your metabolism—treat it like one.
What you do first thing in the morning matters more than you think. While you sleep, your digestive system slows down, your gut bacteria reset, and your body shifts into repair mode.
If you start your day with stress, caffeine, or a blood sugar spike, you’re already putting yourself at a disadvantage. Instead, a few simple morning habits can supercharge your gut, energy, and metabolism for the entire day.
MY 3-STEP GUT-FRIENDLY MORNING ROUTINE
F - Fast overnight for 12 hours, fermented tonic,
A - Add sunlight, high-protein + fibre breakfast, hydration
M - Movement + mindfulness
I call it the ‘F.A.M’ framework because our bugs have what we call a symbiotic relationship with us - meaning they are mutually beneficial - we look after them and they look after us. The way I see it, they are like family. Living alongside us in the home that is our body. So here’s how can we support this little family of bugs:
F:
1. Fasting Overnight for 12 Hours
Think of overnight fasting as a reset button for your gut. When you give your digestive system a break, it repairs and balances the beneficial bacteria that fuel your metabolism. It also improves insulin sensitivity, so when you do eat, your body uses energy more efficiently instead of storing it as fat. Late-night snacking disrupts this process, leading to sluggish digestion, blood sugar imbalances, and poor metabolic function. Keeping a 12-hour fasting window (from dinner to breakfast) allows your body to function optimally.
2. Fermented Tonic to Kickstart Digestion
Before reaching for coffee, start your morning with a fermented tonic like beet kvass, water kefir, or apple cider vinegar in water. My favourite is @cloverferments blend kvass (use ‘SHEREE15’ for 15% off). Fermented drinks are packed with probiotics that replenish your gut microbiome, support stomach acid production, and prevent bloating. Stomach acid is key for breaking down nutrients, and without it, you risk sluggish digestion and poor absorption. This simple habit helps your gut wake up and get to work.
F & A:
3. Fibre + High-Protein at Breakfast
Skipping breakfast or loading up on refined carbs leads to blood sugar crashes, cravings, and energy dips. Instead, pairing fibre with high-quality protein stabilizes blood sugar, fuels your metabolism, and keeps you full for longer. Fibre also feeds the good bacteria in your gut, helping to produce short-chain fatty acids (SCFAs) that reduce inflammation and support metabolic function.
Some easy high-protein + fibre-rich breakfast ideas:
✨ Chia pudding with Greek yoghurt and berries
✨ Scrambled eggs with avocado and sautéed greens
✨ A protein smoothie with flaxseeds and spinach
A:
4. Add Sunlight Exposure
Morning sunlight isn’t just for good vibes—it regulates your circadian rhythm, which impacts digestion, metabolism, and hormone balance. Sunlight boosts serotonin (which later converts to melatonin), supporting gut motility and better sleep. It also enhances insulin function, helping your body process energy efficiently instead of storing it as fat. Aim for 10-30 minutes of natural light exposure within an hour of waking up.
5. Add Hydration First, Caffeine Later
Your body wakes up dehydrated, and reaching straight for coffee only worsens the problem by spiking cortisol (your stress hormone). Water first thing in the morning helps flush out toxins, jumpstart digestion, and rehydrate your cells. Chronic dehydration slows metabolism, contributes to bloating, and affects energy levels. If you need caffeine, wait at least 90 minutes after waking—this supports more balanced energy levels and reduces cortisol spikes.
M:
6. Move Your Body
Your gut loves movement, science has even proven the little bugs dance with joy when you are moving your body. Gentle exercise—like walking, yoga, or stretching—stimulates digestion by increasing blood flow to your gut and promoting peristalsis (the wave-like muscle contractions that move food through your digestive system). It also improves blood sugar regulation, boosts mitochondrial function (your body’s energy factories), and enhances metabolic efficiency. Even just 5-10 minutes of movement in the morning can make a difference.
7. Mindfulness
Your gut and nervous system are deeply connected—stress can literally shut down digestion. Taking just a few minutes to practice deep breathing, gratitude journaling, or slow, intentional sips of your morning drink can enhance digestion and lower cortisol.
When you stack these habits first thing in the morning, you create the perfect foundation for a thriving gut, steady energy, and a metabolism that works for you—not against you. Small habits, huge impact. Your gut (and metabolism) will thank you! 💛
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 Sitting the New Smoking? How a Sedentary Lifestyle is Sabotaging Your Metabolic Health
IS SITTING THE NEW SMOKING? HOW A SEDENTARY LIFESTYLE IS SABOTAGING YOUR METABOLIC HEALTH
19 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
It’s been said that “sitting is the new smoking”—and for good reason. Sedentary living is now recognized as a major risk factor for metabolic dysfunction, heart disease, and hormonal imbalances. But how often do we stop and really think about how much of our day is spent sitting?
Just consider your daily routine: you sleep (hopefully lying down), eat breakfast seated, drive to work seated, sit through meetings, eat lunch seated, work some more, drive home seated, maybe squeeze in a workout or a walk, then sit down for dinner and unwind before bed—seated yet again. That’s hours upon hours of inactivity, and our bodies weren’t built for this level of stillness.
Sitting for too long can cause poor blood flow, increased blood pressure, and a higher likelihood of developing blood clots. Studies link prolonged inactivity to a greater risk of heart disease and stroke, as circulation becomes sluggish and blood vessels stiffen over time.
A recent study revealed that interrupting prolonged periods of sitting with "movement snacks" —like 10 bodyweight squats every 45 minutes—are more effective for blood sugar regulation during a long sitting period than one 30-minute walk.
This concept of 'movement snacks' as we like to call it @thewildandwellcollective have been shown to be even more effective than a sustained duration of exercise
In the study, participants who performed 10 body weight squats every 45 minutes had better blood sugar regulation in comparison to those who stayed seated or took a 30 minute walk.
Concluding that short, frequent movement helps improve glycemic control. Balanced blood sugar levels support overall metabolic health and weight loss management.
The solution isn’t just adding a single workout to your day—it’s integrating movement throughout your routine.
TRY THIS
✅ Standing or walking meetings
✅ Bodyweight exercises every hour (think: 10 squats or lunges)
✅ Walking or stretching breaks after meals
✅ Using a standing desk or alternating between sitting and standing
✅ Taking phone calls while walking
Your body is designed for movement, not hours of stagnation. By making small, intentional shifts in your daily routine, you can support your metabolism, balance hormones, and protect your long-term health—one step at a time.
For more ideas and a deeper dive into regulating your blood sugar through movement check out this episode of The Wild & Well Collective.
Cited study: https://doi.org/10.1111/sms.14628
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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Self Care Cocktail Recipe
SELF CARE COCKTAIL RECIPE
05 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
Self-care cocktail recipe… (not one you can drink)
We all know just how important self-care is, but for some reason, especially as women, it tends to take a backseat and we put the needs of others before ourselves. So… let me appeal to a different side of you before we dive into the self-care cocktail recipe designed to leave you feeling refilled and your cup overflowing!
FACTS:
*side note, thank you Rachel @rooted.strategy for these epic self-care facts!
Working parents spend roughly 66 hours a week either at their jobs or taking care of their families
Mild dehydration can make you irritable, anxious and tired
Listening to your favourite song actually changes your brain chemistry
A single night of sleep deprivation can increase anxiety by up to 30%
The less you sleep, the hungrier you are
Cortisol levels drop significantly after just 20 minutes outside
Indoor air can be 2-5x more polluted than outdoor air (even in big cities)
Trees release compounds that support your body’s immune system
Just imagining a workout can actually strengthen your muscles
…now are you ready to take some time out for yourself?
✨ Ingredients for the ultimate self-love experience:
🌊 A 45-minute walk along the beach: move your body, breathe in that salty air, and let the waves work their magic on your stress levels. Bonus points for grounding barefoot!
🛁 30 minutes in a warm, low-tox bubble bath: add Epsom salts to boost magnesium levels (for muscle relaxation) and a few drops of lavender or ylang-ylang essential oil for ultimate calm.
📚 1 hour of uninterrupted reading: escape with your favourite smut novel, a soulful memoir, or anything that makes you smile.
☕️ A warm mug of adaptogenic hot cacao or herbal tea: blend cacao, ashwagandha, and cinnamon to soothe your stress response and support hormone balance or indulge in a soothing camomile herbal to unwind
🌿 5 minutes of intentional gratitude journaling: Reflect on 3 things you’re grateful for, anchoring your day in positive vibes.
💆♀️ 15 minutes of skincare TLC: Apply a detoxifying face mask, try gua sha for lymphatic drainage, or enjoy a cooling under-eye mask whilst listening to your favourite playlist or podcast
☀️ 10 minutes of sunshine: Get that daily dose of vitamin D for mood and immune support—bonus points if you sip your tea outdoors.
✨ Shake it all together for the perfect recipe for mind-body balance and glowing vibes. ✨🍸🌸
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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Hormone-Balancing Spiced Gingerbread Smoothie Bowl Recipe
HORMONE-BALANCING SPICED GINGERBREAD SMOOTHIE BOWL RECIPE
25 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
As the holidays roll in, it's easy to get swept up in indulgent treats that can throw our hormones out of balance, leading to breakouts, energy crashes, and stress.
But what if you could indulge in something festive and nourishing? My Hormone-Balancing Spiced Gingerbread Smoothie Bowl is packed with seasonal flavours like cinnamon and ginger, which naturally stabilise blood sugar and reduce inflammation—key factors in maintaining balanced hormones and glowing skin.
The maca powder helps support adrenal health, reducing stress and balancing cortisol levels, while omega-3-rich flaxseeds and walnuts promote healthy skin by fighting inflammation and supporting hormone production. With healthy fats from almond butter and no refined sugar, this bowl not only satisfies your holiday cravings but also keeps your energy and skin radiant through the season. 🎄✨
Try it below (and be sure to tag @shereehannahwellness if you get creative on socials).
Servings: 1-2 people (depending on portion size)
Prep Time: 10 minutes
INGREDIENTS
- 1 frozen banana (adds natural sweetness and creaminess)
- ½ cup unsweetened almond milk (or other plant-based milk of choice)
- 1 tbsp almond butter (healthy fats to support hormone balance)
- 1 tbsp ground flaxseeds or 1 tbsp chia seeds (rich in omega-3s for hormone support)
- ½ tsp maca powder (helps balance cortisol and support energy levels)
- 1 tsp ground cinnamon (stabilises blood sugar)
- ½ tsp ground ginger (anti-inflammatory and great for digestion)
- ¼ tsp ground nutmeg (adds a warm, festive flavour)
- 1 tbsp protein powder (optional, for an extra boost of plant-based protein)
- Ice cubes (optional, for a thicker consistency)
Toppings:
- Handful of crushed walnuts
- Sliced banana or pear slices
- Pomegranate seeds
- Coconut flakes
- Drizzle of almond butter
METHOD
- In a blender, add the frozen banana, almond milk, almond butter, flaxseeds, maca powder, cinnamon, ginger, nutmeg, and protein powder (if using). Blend until smooth and creamy. If you'd like a thicker texture, add ice cubes.
- Pour the smoothie into a bowl.
- Decorate with your toppings—crushed walnuts, banana slices, pomegranate seeds, coconut flakes, and an almond butter drizzle.
- Dive into this festive, hormone-balancing treat that nourishes your body while embracing the holiday season!
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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3 Healthy Mocktail Recipes For The Festive Season
3 HEALTHY MOCKTAIL RECIPES FOR THE FESTIVE SEASON
27 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
Want a non-alcoholic alternative this festive season? Show your hormones and gut health some love with these healthier alternatives to your traditional cocktails without missing out on the festive fun!
3 HEALTHY MOCKTAIL RECIPES
Christmas Cranberry Ginger Fizz
Support bloating + liver detoxification throughout the holiday season with this delicious low sugar mocktail
Servings: 1-2
Prep Time: 5 minutes
Ingredients:
- 2 tbsp. unsweetened cranberry juice
- 1 tsp. freshly squeezed lime juice
- 1 tsp grated ginger (optional if using the ginger kefir)
- sparkling water or @thewildfermentary ginger kefir soda
- fresh cranberries and lime slices for garnish
- ice
Method:
1. In a shaker, mix the cranberry juice and lime juice
2. Fill a glass with ice and pour the mixture over.
3. Top with sparkling water.
4. Garnish with fresh cranberries and lime slices for a festive touch!
Apple Cinnamon Sparkler
A cosy and festive mocktail combining the warmth of cinnamon with crisp apple flavour.
Servings: 1-2
Prep Time: 5 minutes
Ingredients:
- 1 cup fresh apple juice (unsweetened)
- 1 tbsp. freshly squeezed lemon juice
- 1/2 tsp ground cinnamon
- sparkling water or club soda
- apple slices for garnish
- cinnamon sticks for garnish
- ice
Method:
1. In a shaker, mix the apple juice, lemon juice, and ground cinnamon.
2. Fill a glass with ice and pour the mixture over.
3. Top with sparkling water.
4. Garnish with fresh apple slices and a cinnamon stick for a festive presentation.
Almond Bliss Mocktail
This mocktail has the rich, creamy texture of Bailey’s but is non-alcoholic and dairy-free!
Servings: 1
Prep Time: 5 minutes
Ingredients:
- 1 cup unsweetened almond milk (or oat milk for extra creaminess)
- 2 tbsp coconut cream
- 1 tsp vanilla extract
- 1 tsp. instant coffee/1 x espresso shot (optional, for a rich flavour)
- 1-2 tsp. maple syrup or honey (to taste)
- pinch of cacao powder or cinnamon (for garnish)
- ice
Method:
1. In a shaker or blender, combine almond milk, coconut cream, vanilla extract, coffee (if using), and sweetener.
2. Blend or shake well until creamy and smooth.
3. Fill a glass with ice and pour the mixture over.
4. Sprinkle it with cacao powder or cinnamon for garnish.
Enjoy! And as always, be sure to tag @shereehannahwellness if you make any of these and post on your socials!
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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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!