The Nutrient Your Hormones Need To Thrive!
THE NUTRIENT YOUR HORMONES NEED TO THRIVE!
12 / JUNE / 2024
SHEREE'S HEALTH DIARIES
You need protein for a healthy menstrual cycle... it really is that simple, but this is one of the biggest things I see women get wrong as a holistic hormone coach
Skimping on the protein, especially at breakfast can cause hormonal havoc, driving up the cortisol levels and dysregulating your blood sugar levels. This is also why skipping breakfast altogether also isn’t helpful (I’m looking at you intermittent fasting).
Ideally, you're aiming for at least 1.5g/kg ideal body weight per day at an absolute minimum. Tbh, I actually have my clients on a fair bit more than that, but it is a good starting point.
SO WHY IS PROTEIN SO IMPORTANT FOR OUR HORMONES?
Proteins are the building blocks of life, and when it comes to your menstrual health, they act as key players in maintaining hormonal balance and overall well-being.
Adequate protein intake provides the amino acids necessary for hormone synthesis (making your hormones), helping regulate the delicate dance of estrogen and progesterone throughout your cycle.
This not only aids in a smoother menstrual experience but also contributes to mitigating common issues like irregular periods and hormonal fluctuations.
Furthermore, proteins are your allies in managing energy levels and preventing blood sugar spikes.
Stable blood sugar is a cornerstone of hormonal harmony, promoting a more predictable and comfortable menstrual cycle.
Use any of the examples below as a great foundation for making sure you get at least 30g of protein with your main meals (and yes ladies, I know 5 eggs is a lot! But one egg only has about 6g of protein)
Make protein a centrepiece of your meals, add some leafy greens and the rest tends to sort itself out!
30g of protein looks like 👇🏽
🥚 5 eggs
🍗 100g (3.5 oz) turkey
🍖 100g (3.5 oz) chicken breast
🥩 115g (4 oz) eye fillet steak
🥩 130g (4.5 oz) sirloin steak
🍣 150g (5.3 oz) salmon
🍨 285g (10 oz) greek yoghurt
*free range/organic where possible to minimise the amount of synthetic and added hormones
What is your favourite protein source? Let me know in the comments below.
P.S. Want support in mapping out your meals so you get enough protein every day, click here to chat with me about supporting your hormone health through balanced nutrition and lifestyle!
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 Toxins That Disrupt Hormones
5 SNEAKY TOXINS THAT ARE MESSING WITH YOUR HORMONES
29 / MAY / 2024
SHEREE'S HEALTH DIARIES
These sneaky toxins a.k.a endocrine disruptors appear in our day to day lives that add up significantly over time, overwhelming and overloading our endocrine (hormone) system, liver and detoxification with an increased toxic burden load on the body.
Which is why removing or reducing your exposure to even just one of these can really make an impact on your hormone health, because it is the things you do daily that make the biggest difference and a real game changer for your hormone health whether it to have symptom free periods or to support you through menopause.
HERE ARE THE TOP 5 THAT I RECOMMEND REMOVING/REDUCING:
- Plastics (BPA):
BPA can be found in many plastics like bottles, containers, and can infiltrate food and water.
Why you should avoid it: BPA imitates estrogen, disrupting the endocrine system and potentially leading to hormonal imbalances. Choose BPA-free plastics, or glass and stainless steel containers. - Fragrances (Phthalates):
Phthalates are present in cosmetics, perfumes, and personal care products like sunscreens, shampoo and skincare.
Why you should avoid them: Phthalates can interfere with hormone production and function. Opt for phthalate-free beauty and personal care items. - Non-Stick Cookware (PFOA):
Perfluorooctanoic Acid (PFOA) can be found in non-stick cookware like Teflon.
Why you should avoid it: PFOA disrupts the endocrine system, and the surfaces of these pans release toxic fumes when heated. Choose ceramic, cast iron, or stainless steel cookware instead. - Inorganic Fruits + Veggies (Pesticides):
Pesticides, commonly used in conventional farming, residue on fruits and vegetables can be ingested, and mimic estrogen or testosterone.
Choose organic produce or wash your veggies with salt, apple cider vinegar and water to reduce exposure to these pesticides. - Receipts (BPS):
BPS is an alternative to BPA used in thermal paper receipts.
Why you should avoid it: BPS can be absorbed through the skin and imitate estrogen, disrupting hormone balance.Minimise contact with thermal paper receipts and wash hands thoroughly after handling them.
It's not all or nothing when it comes to making these low-tox swaps. Start gradually, and with whatever comes most easily to you.
I'd love to know where you're starting, let me know below!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Benefits Of The Sauna For Hormone + Metabolic Health
BENEFITS OF THE SAUNA FOR HORMONE + METABOLIC HEALTH
15 / MAY / 2024
SHEREE'S HEALTH DIARIES
The sauna obsession is real and for good reason... Studies show regular sauna sessions decrease any risk of death by 40% (now whilst that isn’t hormone health or metabolic specific, I think I speak for all of us when I say that is INSANE).
To get all the benefits of sauna for longevity as well as hormone + metabolic health, studies suggest ~60 minutes per week (around 3 - 4 x 20 minute sessions).
HERE'S WHY I USE IT ALMOST DAILY
1. Stress Reduction: sauna sessions can help reduce stress by promoting relaxation and reducing cortisol levels. Lower cortisol levels contribute to a more balanced hormonal profile as well as support stress resilience - aka your body’s ability to tolerate stress easier
2. Improved Insulin Sensitivity: regular sauna use has been linked to improved insulin sensitivity. This is crucial for metabolic health, as enhanced insulin sensitivity allows cells to better respond to insulin, regulating blood sugar levels more effectively.
3. Increased Growth Hormone: sauna sessions may stimulate the release of growth hormone. Growth hormone plays a role in metabolism, muscle development, and overall vitality.
4. Detoxification: saunas induce sweating, which helps eliminate toxins from the body. Detoxification can support overall health and may indirectly impact hormone balance - say goodbye to estrogen dominance and hello to a happy liver.
5. Enhanced Circulation: Heat exposure in saunas promotes blood circulation. Improved blood flow can aid in the delivery of nutrients and oxygen to cells, supporting metabolic processes. Plus the sweating is a form of cardiovascular exercise which revs up the metabolism too.
6. Thyroid Function: some studies suggest that sauna use might have a positive impact on thyroid function, contributing to the regulation of metabolism. It does so by raising our core body temperature so our thyroid doesn’t have to work as hard to manage our metabolism and warmth.
7. Weight Management: sauna use can contribute to calorie burning and may have a positive influence on weight management. However, it's essential to complement sauna use with a healthy diet and regular exercise.
I also love the mental health benefits and improved immune function it gives me. I aim for around 60 minutes total a week to get all the benefits + support longevity.
Usually broken up into 3-4 x 20 minute sessions followed by a cold shower
Have you tried saunas yet? Let me know what you think below
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Top 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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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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