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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What Workouts Do To Your Hormones
WHAT WORKOUTS DO TO YOUR HORMONES 🏋️♀️
09 / AUGUST / 2023
SHEREE'S HEALTH DIARIES
WHAT WORKOUTS DO TO YOUR HORMONES
Or better yet, what they do for your hormones
I actually started off as a personal trainer, way before I began my journey as a health coach.
And trust me when I say I know the importance of movement for hormonal health!
Everything I preach and teach about I did myself first.
HOW WORKOUTS HELP YOUR HORMONES
I give all of my clients a bespoke workout program to help them heal, because workouts help:
✨ Manage menopause / perimenopause symptoms
Exercise can reduce symptoms like hot flashes, night sweats, and mood fluctuations by supporting regular hormone levels and helping you avoid the dreaded hormone slump that comes with perimenopause.
🍰 Promote insulin sensitivity
This one's for my PCOS girls! As you know, insulin sensitivity can be a symptom of PCOS (but also other hormonal imbalances, too). Physical activity improves insulin sensitivity by helping blood sugar regulation. This in turn supports your s*x hormone levels overall.
🩸 Reduce PMS Symptoms
Physical activity can alleviate your PMS symptoms like mood swings, bloating, and fatigue, partly due to its hormone regulation properties, and partly due to the release of endorphins during exercise.
😃 Enhance your mood
Workouts trigger the release of feel-good chemicals like dopamine and serotonin, promoting feelings of happiness and reducing stress, anxiety, and depression. Perfect if you feel super irritable right before or during your period!
🧠 Controls cortisol levels
Moderate exercise helps control cortisol, the stress hormone, preventing it from reaching chronically high levels, which can have negative effects on various bodily functions.
🤍 Support thyroid function
Regular exercise may support thyroid function, which is crucial for your metabolism AND hormonal balance.
FINAL THOUGHTS
If working out feels way too hectic, or going into a gym is super overwhelming, I can teach you how to work out at your own pace and still see results 💪
If you comment "RYR" below I'll send you the details to my transformational health program, it includes all kinds of workouts for your overall health, and you can see if the program feels right for you 💘
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!
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The Science Behind Gut Healing And Hormones
THE SCIENCE BEHIND GUT HEALING & HORMONES
12 / JULY / 2023
SHEREE'S HEALTH DIARIES
Did you know that the health of your gut plays a crucial role in maintaining hormonal balance and boosting your energy levels? Let's dive into the fascinating science behind this powerful connection.
THE 5 CONNECTIONS EXPLAINED
1️⃣ Gut Microbiota: The trillions of bacteria residing in your gut, known as the microbiota, have a profound impact on hormone production and metabolism. A balanced and diverse gut microbiota is essential for optimal hormonal function.
2️⃣ Inflammation and Hormones: Poor gut health can lead to chronic inflammation, which disrupts hormone production and signalling. By healing the gut and reducing inflammation, you can restore hormonal balance and reclaim your energy.
3️⃣ Nutrient Absorption: A healthy gut allows for proper absorption of essential nutrients, including those needed for hormone synthesis and regulation. Nourishing your gut with nutrient-dense foods ensures your hormones have the building blocks they need.
4️⃣ The Gut-Brain Axis: The gut and brain communicate through a bidirectional pathway called the gut-brain axis. A balanced gut positively influences brain health, mood, and stress response, all of which impact hormonal balance and energy levels.
5️⃣ Gut-Immune System Connection: The gut houses a significant portion of your immune system. A strong immune system supports overall health, including proper hormonal function and sustained energy throughout the day.
FINAL THOUGHTS
Understanding the intricate relationship between gut health, hormones, and energy empowers you to take proactive steps towards healing your gut and revitalising your well-being.
Remember, nurturing your gut is a powerful investment in your hormonal harmony and limitless energy! 🌱💫
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 Hormones Affecting Your Ability To Lose Weight
5 HORMONES AFFECTING YOUR ABILITY TO LOSE WEIGHT
7 / JUNE / 2023
SHEREE'S HEALTH DIARIES
Hormone health plays a crucial role in achieving and maintaining a healthy weight.
When it comes to weight loss, we often aren’t looking deep enough, we blame it on the food we are eating and the lack of movement and simply think more is more.
Well that’s not the case, there are so many factors that impact your ability to lose weight, and hormones are one of them. Here’s how…
HORMONES THAT AFFECT YOUR ABILITY TO LOSE WEIGHT
1. Insulin:
Insulin is a hormone responsible for regulating blood sugar levels. When insulin levels are imbalanced, such as in insulin resistance, weight gain becomes more likely. Balancing insulin through dietary changes and lifestyle modifications can support weight loss efforts.
2. Leptin:
Leptin, known as the satiety hormone, signals to your brain when you're full. However, hormonal imbalances can lead to leptin resistance, causing a disruption in appetite regulation and potentially leading to overeating. Restoring leptin sensitivity through proper nutrition and lifestyle choices can aid in weight management.
3. Cortisol:
Cortisol, the stress hormone, plays a role in metabolism and fat storage. Chronic stress can lead to elevated cortisol levels, promoting weight gain, particularly around the abdominal area. Managing stress through relaxation techniques, exercise, and self-care practices can help balance cortisol and support weight loss.
4. Thyroid Hormones:
Thyroid hormones, such as T3 and T4, regulate metabolism. When thyroid function is impaired, it can result in a slower metabolism and difficulty losing weight. Addressing underlying thyroid issues through proper medical guidance can support weight loss efforts.
5. Estrogen and Progesterone:
Hormonal imbalances, particularly in estrogen and progesterone, can impact weight regulation, water retention, and fat distribution. Restoring hormonal balance through lifestyle modifications, targeted nutrition, and, if necessary, hormonal therapies can aid in achieving weight loss goals.
HOW TO UNF*CK YOUR HORMONES
Comment 'HORMONES' below for access to my free masterclass on how to eat to balance your hormones!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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5 Easy Ways To Start Balancing Your Hormones Now
5 SIMPLE STEPS TO START BALANCING YOUR HORMONES TODAY
24 / MAY / 2023
SHEREE'S HEALTH DIARIES
Here are five powerful ways to start balancing your hormones and restore balance within your body.
START BALANCING YOUR HORMONES WITH THESE STEPS
1️⃣ Nourish with leafy greens: incorporating more leafy greens into your diet can have a profound impact on hormone balance.
These nutrient-packed greens, such as spinach, kale, and Swiss chard, are rich in vitamins, minerals, and antioxidants that support hormonal health.
2️⃣ Embrace daily sunshine: getting regular sunlight exposure is crucial for hormonal balance.
Spend at least 15 minutes outdoors each day to soak up the natural vitamin D from the sun.
This not only helps regulate hormones but also boosts mood and overall well-being.
3️⃣ Connect with nature: nature has a way of bringing harmony to our bodies and minds.
Make it a priority to spend time in nature, whether it's a walk in the park, hiking, or simply sitting under a tree.
The serene environment can help reduce stress and promote hormonal equilibrium.
4️⃣ Deep belly breaths: taking deep belly breaths throughout the day can activate the relaxation response and help regulate your hormones.
Practice deep breathing exercises by inhaling slowly through your nose, allowing your belly to rise, and exhaling fully through your mouth.
5️⃣ Cultivate mindfulness: carve out time each day for a mindful activity that brings you joy and tranquillity.
It could be meditation, yoga, journaling, or simply savouring a cup of herbal tea.
Mindfulness helps reduce stress, promotes emotional well-being, and supports hormonal balance.
FINAL THOUGHTS
Remember, these steps are not only beneficial for your hormones but also for your overall well-being.
Start incorporating these practices today and experience the transformative power of balanced hormones in your life! 🌸💫
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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Why You Should Avoid Horror Flicks For Your Hormone Health
WHY I AVOID HORROR FLICKS FOR MY HORMONE HEALTH
22 / MARCH / 2023
SHEREE'S HEALTH DIARIES
Why I avoid horror flicks (for my health) …. And not just because I’m a scaredy-cat.
Even though I might actually hate scary movies because they are well... SCARY haha, there's another reason I avoid them, and that is to do with taking care of my nervous system.
HOW HORROR FLICKS EFFECT YOUR HORMONES
Scary movies or tv shows send your body into fight or flight response - activating your sympathetic nervous system and increasing the cortisol circulating around your body due to the sensory overload you're experiencing
This then wreaks havoc on your hormones because unfortunately your body isn't aware you're watching the scary movie for 'fun' and genuinely thinks your life is in danger. So it does all it can to protect you
Scary movies aren't the only thing that puts us into sensory overload, we are bombarded with these things on a daily basis including:
- loud noises like phones ringing, and honking cars
- rapid visual effects in movies + games, flickering of screens
- radio + EMF waves
- fluorescent lighting
- extreme work hours + workload
… and of course the violence in things like scary movies
You may be prone to experiencing sensory overload if you are consistently doing any of the following:
- listening to music at a high volume whilst training
- watch or play fast-moving or violent movies/video games often or before bed
- stare at a computer screen for a large portion of your day
- always have music on in the background
- constantly exposed to fluorescent lighting throughout the day
This not only affects our hormones, but our neurotransmitters, particularly one called GABA which is what helps keep us calm and our anxiety at bay
WHAT CAN YOU DO?
If this is resonating, then here's what you can do...
1. See what of the sensory overload you can reduce/remove
2. Create time and space for silence and stillness throughout your day
3. Consider adding in some GABA supporting compounds such as lemon extract, passionflower extract or CBD oil
Where will you start with boosting your immune system? Let me know in the comments below.
Yours in Health & Happiness,
Sheree xo
References:
Boundless - Ben Greenfield
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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WARNING: BIRTH CONTROL SIDE EFFECTS YOU PROBABLY WEREN’T TOLD ABOUT 1 / MARCH / 2023 SHEREE’S HEALTH DIARIES Co-author: Nicky …
Birth Control Side Effects Truth
WARNING: BIRTH CONTROL SIDE EFFECTS YOU PROBABLY WEREN'T TOLD ABOUT
1 / MARCH / 2023
SHEREE'S HEALTH DIARIES
Co-author: Nicky Skinner
There should be a warning when this medication is handed out like candy that there's a whole host of other side effects that can quite literally make you feel like a completely different person
"a study in the Journal of the American Medical Association of over one million women showed that women who began the pill were more likely to be prescribed an antidepressant"
- Dr Jolene Brighten - Beyond the Pill
This highlights that the pill contributes to far more than just mood swings when it comes to our mental health…
OTHER SIDE EFFECTS
However this isn’t the only side effect/symptom(s) that aren't made abundantly clear (that should be), others include:
- anxiety
- increased incidence of depression
- weight gain
- insomnia
- low mood/mood swings
- migraines/headaches
- painful sex, vaginal dryness
- thyroid imbalances
- low libido
- nutrient depletion; vitamins, minerals and antioxidants
- clitoral shrinkage
- skin issues
- hair loss
- leaky gut
- intensifies blood clot risks
- increases risk of breast, cervical and liver cancers
- triggers autoimmune disease
- increase risk of diabetes
... even partner attraction can be altered!
The pill is also associated in decreased stress response, particularly with cortisol imbalances making women less able to cope with stress, decreasing memory function and increasing brain fog
"...should be warning women that they could get depressed on the pill"
- Sarah Hill pHD from her book This Is Your Brain On Birth Control
The pill tends to be handed out to women with symptoms or conditions such as breakthrough bleeding, dysmenorrhoea, poly cystic ovarian syndrome (PCOS), endometriosis, acne and ovarian cysts as a ONE SIZE FITS ALL SOLUTION
When in reality, it shuts down your natural hormone production and the communication between your brain and ovaries - which actually makes matters worse!
FINAL THOUGHTS
Women shouldn't have to change who they are to protect against pregnancy 🙅🏼♀️, and we should be told this is a possibility when we are offered this medication! 🚨
Research shows that over 58% of women go on the pill for reasons other than birth control! 😳 Most probably because they were told this will 'balance your hormones' or 'fix your periods' 🤦🏼♀️
This is what we like to call 'the BANDAID 🩹 effect' ... where unlike FUNCTIONAL MEDICINE where the ROOT CAUSE is address, we just slap a bandaid over something that needs stitches!
When we really should be asking the question WHY IS THIS HAPPENING?! 🧐
Why are my periods 🩸 heavy?
Why am I getting breakthrough bleeding?
Why are my cycles irregular?
Why am I tired 😴 all the time?
Why do I get mood 🙃 swings?
This is where it can be easy to blame your doctor, but most often they are just taught that this pill is the solution for any kind of hormonal problem in women 😅
Please see a qualified practitioner if you are wanting to come off the pill, if you are not sure where to look feel free to comment or DM me for support and guidance in the right direction! 💕
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!
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Morning Matcha Mood Boost Smoothie Recipe
MORNING MATCHA MOOD BOOST SMOOTHIE RECIPE
11 / JANUARY / 2023
SHEREE'S HEALTH DIARIES
Prep Time: 3 minutes
Cook Time: 1 minutes
Total Time: 4 minutes
Yields: 1 serving
Looking for a mood and energy boost in the morning but trying to stay away from that cuppa joe?
This smoothie might just be a great alternative for you! Packed full of antioxidants, and nutrients to support your brain function and concentration, as well as elevate your mood.
The key ingredient in this smoothie being the Goddess Greens powder which has barley grass, cinnamon and matcha (green tea).
Swapping regular coffee for the matcha will still give you an energy boost, but be a lot kinder to your nervous system and has way more antioxidants.
The cinnamon helps support keeping your blood sugars balanced, which is essential for balanced hormones.
And the barley grass helps support the acid-alkaline balance in the body… WIN, WIN, WIN!!
You could have this powder on its own with some milk of choice, or try it in the smoothie recipe I put together below!
INGREDIENTS
- 1 serve of Goddess Greens powder
- ½ banana
- 1 scoop vanilla protein powder (I used @mitchell.nz)
- 1 cup unsweetened alt. milk (I used almond)
- ½ cup of ice to pour over (optional)
METHOD
- Pop all the ingredients together in a blender, blend and serve over ice! Enjoy!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)
ENJOY!
Yours in Health,
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!
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How To Survive Temptation During The Holiday Season
HOW TO SURVIVE TEMPTATION DURING THE HOLIDAYS
7 / DECEMBER / 2022
SHEREE'S HEALTH DIARIES
First of all, let me start off by saying there is NOTHING wrong with treating yourself any time of the year, and I am not here to support restriction or guilt when it comes to food!
I however also know this time of year can be really hard for a number of us who may have struggled with unhealthy eating habits or maybe you are still healing your relationship with food
December rolls around, and it can be so tempting to over-indulge on the chocolates, wines and festive treats… And I get it, as someone who used to struggle with binge-eating as a way to cope with stress, the holiday season used to be when I'd go ALL OUT!
But then I'd end up feeling like crap - crashing from all the sugar, bloated, and puffy and often end up rather moody at the time I wanted to be my happiest self
It's also not fun when you get to the end of the year and you feel like all of your hard work has gone out the window for a moment of sweetness or treats!
TIPS TO STOP BINGE EATING
Here are 3 things I did to help stop the binge-eating (which work especially well at this time of year) and I hope they help you too!
1. Up your protein intake
Before going to a holiday function or gathering, I always make sure to have a protein rich meal or smoothie so I know I am going to be satiated before I arrive, and less likely to mindlessly snack on things in front of me
2. Eat plenty of veggies
Whether you are going out, or staying in, the temptation often appeals more when you are hungry, so on top of adding in protein, make sure you are getting leafy greens and other beautiful colours on your plate, this might be veggie sticks, a salad or some sautéd broccolini it's up to you
Not only will this boost your micronutrients, but it will also keep you fuller and from there you can action step 3!
3. Enjoy the treat mindfully
If you've had the protein and veggies and still feel like that Christmas cookie, give yourself permission to enjoy it guilt free, and REALLY enjoy it
Don't scoff it down, or do it in secret, just be really present with it, eat it mindfully to enjoy the flavour of every mouthful and bite
But always ask yourself... is this going to serve me right now? And maybe the answer is yes (and that's fine), and maybe you realise it's not (and that's fine too), at least this way you are making a choice from an empowered place!
SURVIVING THE SILLY SEASON MASTERCLASS
Was this helpful? Let me know in the comments below!
P.S. Join me for more tips like this inside my FREE Surviving the Silly Season Masterclass - Click here!
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!
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Adrenal Cocktail Recipe
ADRENAL COCKTAIL RECIPE - A HEALTH TREND THAT’S WORTH THE HYPE!
9 / NOVEMBER / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 5 minutes
Blend Time: 1 minute
Total Time: 6 minutes
Yields: 1 serving
TRY A HEALTHY COCKTAIL THIS WEEKEND... or better yet, today!
One that not only nourishes your body, but supports your nervous system, boosts energy and can help bring your hormones into balance
Yup! There is such a thing, and nope it does not contain alcohol haha (#sorrynotsorry)
Your adrenals are two little glands that sit above the kidneys and produce some of our key hormones, particularly cortisol and adrenaline (hence the name adrenal glands)
These little guys come into overdrive when we are living in our sympathetic nervous system (fight or flight or go-go-go as I like to call it) and we can overproduce cortisol; our stress hormone
When this is overproduced our sex hormones estrogen and progesterone get thrown massively out of balance (along with almost everything else in our body's)
Which is why this little cocktail comes in handy to support adrenal nourishment and energy levels
It's also great as a pick me up when energy tends to dip around 3 - 4pm, or something to have in place of your morning coffee around 10 - 11am
You can jazz it up or down as much as you like, but my go-to recipe looks like this:
INGREDIENTS
- 3/4 cup orange juice (no added sugar)
- 3/4 cup coconut water
- 1.5 tbsp. coconut cream
- 1/4 tsp. kelp salt
- 1 scoop collagen powder (I used @mitchells.nz)
METHOD
- Blend it up and serve, it's also nice poured over ice!
** Adding the collagen powder and coconut cream helps stabilise your blood sugar levels, which also supports your hormonal balance!
Try it out, and let me know your thoughts!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)
ENJOY!
Yours in Health,
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!
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