Top 5 Electrolyte Powders for Women in Their Wellness Era
ELECTROLYTES: ESSENTIAL UPGRADE OR OVERRATED TREND?
29 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Electrolytes: Essential Upgrade or Overrated Trend?
💧 What to look for. What to avoid. And why minerals might be your metabolism’s missing link.
Let’s talk about the secret weapon most women are missing: minerals.
If you’re craving salt, exhausted by 3PM, bloated after drinking water, or feeling “off” in your luteal phase…
You probably don’t need another supplement.
You need a smarter hydration strategy.
Why electrolytes matter for your metabolism:
• Regulate fluid + cellular hydration
• Support adrenal and thyroid function
• Stabilize blood sugar + cravings
• Reduce PMS + bloating
• Calm the nervous system
If you're tired, bloated, craving sugar, or anxious — this might be your sign to upgrade your hydration.
But not all electrolyte powders are created equal.
Some spike blood sugar. Others wreck your gut. Some don’t even contain the minerals your metabolism actually needs.
🧂 What to Look For:
✔️ Sodium (from sea salt or Himalayan salt)
✔️ Potassium — key for insulin sensitivity and bloat-free hydration
✔️ Magnesium — supports stress, cramps, and cortisol recovery
✔️ Chloride or trace minerals
✔️ No sugar, no junk, no artificial crap
❌ What to Avoid:
✖️ Artificial sweeteners (sucralose, acesulfame potassium)
✖️ Sugar alcohols or heavy stevia (can bloat or disrupt taste signaling)
✖️ “Pre-workout” blends with caffeine that spike cortisol
✖️ Low mineral content marketed as a “hydration boost”
When I use them:
➝ First thing in the morning (before coffee)
➝ Mid-afternoon when I’m craving something salty
➝ Post-workout + post-sauna
➝ During my luteal phase (bloat + fatigue support)
➝ During + after travel or a night of wine
Metabolism doesn’t just run on macros.
It runs on minerals.
Hydration isn’t just water — it’s what’s in your water.
MY TOP 5 ELECTROLYTE POWDERS FOR WOMEN IN THEIR WELLNESS ERA
1️⃣ LMNT — Ultra-salty, zero sugar. Best for sauna, fasting, adrenal recovery.
2️⃣ Drink Daeli — Deliciously salty, perfect for not breaking the fast, clean ingredients, nourishing + elegant (use code ‘SHEREE15’ for 15% off)
3️⃣ Elyte Hydration — Full-spectrum blend for training and PMS support. Stevia-sweetened but clean (use code ‘SHWELLNESS10’ for 10% off)
4️⃣ Potion — Hydration magic - funky flavours - the pink grapefruit is my fave (use code ‘SHEREE’ for 15% off)
5️⃣ BodyHealth PerfectAmino Electrolytes — 8 amino acids + minerals for body recomposition + recovery.
✨ Bonus: My DIY Adrenal Tonic
• 1/4 tsp sea salt
• 1/4 tsp cream of tartar (potassium)
• ⅓ cup fresh orange juice
• ½ cup filtered water
• Optional: splash of coconut water or aloe
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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Training with Your Hormones: A Guide to Fat Loss and Better Recovery
TRAINING WITH YOUR HORMONES: A GUIDE TO FAT LOSS AND BETTER RECOVERY
16 / APRIL / 2025
SHEREE'S HEALTH DIARIES
🚨 STOP DOING THIS… If You Want to Lose Weight Without F*cking Up Your Hormones! 🚨
When it comes to fat loss, many women still think the more intense, the better. And while that might seem true on the surface, the real truth is that training against your hormones is one of the biggest mistakes you can make for long-term health and fat loss.
You’ve probably heard it before, but I’ll say it again: your hormones are constantly shifting throughout the month. This means the way your body responds to exercise changes based on where you are in your cycle.
So, if you're stuck in a cycle of pushing high-intensity workouts (like HIIT) all month long and not seeing the results you want, you could be doing more harm than good. It’s time to stop training like a man and start training with your hormones for optimal fat loss and better recovery. Here’s how:
WHEN NOT TO HIIT (Hint: It’s Not Always!)
🚫 Menstrual Phase (Days 1–5ish) – Absolutely NOT.
Let’s face it, your body is doing a lot during this phase. In fact, your hormones are at their lowest, and your energy is likely to be, too. This is the time your body is shedding the uterine lining, and the last thing it needs is the stress of high-intensity exercise.
Why?
During your period, estrogen and progesterone are low, which makes recovery harder, and inflammation can rise. Push yourself with HIIT at this point, and you’re not only setting yourself up for burnout but also risking added stress on your body that could leave you holding onto fat instead of burning it.
Instead, focus on gentle movement like walking, yoga, or Pilates. These activities promote blood flow, reduce inflammation, and support recovery without overloading your system. It’s all about honoring what your body needs during this time.
⚡ Follicular Phase (Days 6-14) – YES, THIS IS YOUR HIIT WINDOW!
When estrogen starts rising in the follicular phase, you’ll notice a boost in energy and faster recovery. This is when your body is primed for more intense exercise. Estrogen enhances your ability to burn fat, increases pain tolerance, and allows for better muscle repair, making it the perfect time to hit the sprints or ramp up your HIIT sessions.
Why?
Research shows that during this phase, your body’s insulin sensitivity is higher, meaning you’re better at utilizing energy and burning fat for fuel. Plus, your recovery is faster, so you can push your performance without feeling completely wiped out.
🚀 Ovulatory Phase (Around Day 13–19) – Still a Green Light!
This is the phase where your estrogen is peaking and testosterone is rising. Your body is in its power phase, and you're capable of crushing those strength-based HIIT sessions. This is when your body has peak energy levels, and you’ll see the best strength gains, so take full advantage.
Why?
Testosterone’s influence helps with muscle growth and strength, and estrogen keeps your joints and tendons flexible, making it a great time for exercises that involve explosive movement and power, like strength training and plyometrics. But be cautious—because of the increased joint laxity, you should be mindful of your form and avoid exercises that put too much strain on your joints.
⏳ Luteal Phase (Days 15–28) – Start Scaling Back
As you move into the luteal phase, progesterone starts rising, and your body’s energy demands change. Now, your body prefers steady-state movement over high-intensity efforts, as it needs to focus more on managing cortisol levels and supporting the body through the transition into your next period.
Why?
During the luteal phase, your metabolism speeds up slightly, and you may feel hungrier or more fatigued due to the increased progesterone. While HIIT is still possible, it’s not the best time to push yourself to the limit. Instead, focus on strength training, walking, and Pilates to keep your body moving without overloading it.
In the week leading up to your period, you may notice your energy dipping more, so listen to your body and switch to gentler, more restorative forms of exercise. This is a time for self-care, not pushing your body to exhaustion.
WHY HORMONE-ALIGNED TRAINING WORKS (and Why You Should Try It)
When you train in sync with your hormones, you support your body’s natural rhythms instead of fighting against them. By timing your workouts to match your cycle, you optimize your fat loss, energy levels, and recovery. Plus, you reduce the risk of burnout and injury.
Studies show that women who train in alignment with their hormonal fluctuations experience better fat loss, muscle recovery, and reduced inflammation. So, when you stop forcing your body to work against its natural rhythms, the results are clearer, faster, and more sustainable.
Time to Ditch the “All or Nothing” Mindset
It’s time to stop pushing yourself through intense workouts every single day of the month. Your body isn’t built for that kind of constant stress. Train with your hormones, not against them. Your body will thank you with better performance, quicker recovery, and—yes—fat loss that actually sticks.
If you're still stuck in a cycle of overtraining and not seeing results, it might be time to rethink your approach. Embrace the power of hormone-aligned training, and watch your energy, performance, and results soar.
Are you still pushing HIIT all cycle long? Let’s change that - join the FLC waitlist for a new way of female specific training coming soon!
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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Healing, Confidence & Owning My Power: What My Photoshoot Taught Me
HEALING, CONFIDENCE & OWNING MY POWER: WHAT MY PHOTOSHOOT TAUGHT ME
2 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Getting my photoshoot photos back shocked me...
I looked at the woman staring back at me and she looks happy, healthy, confident, fit, and strong
I wasn't sitting there picking apart how I had cellulite on my legs, or how thick my thighs were, or if my abs were prominent enough
In fact... I just smiled
This photoshoot was a reflection of just how far I've come, of the light that's returned to my eyes, the glow and radiance that goes far deeper than just the skin
The woman in these photos is PROUD. EMPOWERED. CONFIDENT.
For years I battled self-worth, never feeling enough and a lot of that was initiated from comments made on my body in my teens and beyond.
"Your thighs are too fat"
"When is this going?" - he said grabbing my stomach
"Your biceps are too big"
"You're a disgrace to the industry" - a nutritionist commented after I'd put on body fat
Not to mention the voice in my own head...
"If I could just lose some weight, maybe then I'd be enough"
That poor girl, I've shed tears as her, and now tears for her, because she didn't understand that her worth had nothing to do with her looks
That her weight had nothing to do with how good she was at her job
And that she didn't have to have smaller thighs and a flat stomach for someone to love her or think she was sexy
To the woman in the photos, I'm so F*CKEN proud of you.
For every healthy battle you've faced head on
For every set back you've had in business
For every time your heart has been broken
For every moment you though you weren't enough
You persevered and you worked through it and now look at you
Seeing this woman showed me how far I've come mentally not just physically
Sure I am the sexiest, fittest and strongest I have ever been in my life (IMO)
But I am also a woman who knows her value, her worth and felt so damn confident from every angle
My body is my temple, but my mind had stood in the way from me treating it with the true level of respect it deserved
And I can safely say that is not the case now.
This woman not only looks incredible (yes I am owning it), but feels incredible. Has balanced hormones, a healthy gut, abundance of energy, a thriving business an incredible circle of friends and absolutely loves life
So I'm just taking a moment of gratitude for my beautiful body and all it's been through, a special thank you for being a vehicle for accelerating my learning in all areas of my life, as well as holding space for my eternal soul
I hope you know what your body is truly capable of and that your magic from within always shines through
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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Triple Chocolate Protein Overnight Weetbix – A Gut-Friendly, Hormone-Loving Breakfast
TRIPLE CHOCOLATE PROTEIN OVERNIGHT WEETBIX – A GUT-FRIENDLY, HORMONE-LOVING BREAKFAST
26 / MARCH / 2025
SHEREE'S HEALTH DIARIES
Serves: 1
Prep Time: 5 minutes (+ overnight chill)
Who says chocolate for breakfast isn’t a thing? Not here. If you’re a high-performing woman juggling work, life, and wellness, the last thing you need is a blood sugar crash or a bloated stomach before your first meeting of the day. This Triple Chocolate Protein Overnight Weetbix is here to keep you full, energized, and thriving—all while tasting like dessert.
Packed with gut-loving, hormone-balancing, high-protein ingredients, this overnight Weetbix recipe is a game-changer for busy mornings. Just prep it the night before, grab it from the fridge, and get on with your day while knowing your metabolism, digestion, and hormones are being well taken care of.
Why This Chocolate Overnight Weetbix is Next-Level
This isn’t just another overnight Weetbix recipe. Here’s why it’s designed to support your metabolism, gut, and energy levels:
✔️ High in protein – Keeps blood sugar stable, reduces cravings, and fuels lean muscle.
✔️ Gut-healing bone broth protein – Rich in collagen to support gut lining and digestion.
✔️ Cacao + dark chocolate – Loaded with magnesium to ease stress and support hormone balance.
✔️ Healthy fats – Nourishes hormone production and keeps you full for longer.
✔️ ️No refined sugar – Because you deserve steady energy, not sugar crashes.
INGREDIENTS
- 2 gluten-free Weetbix (crumbled)
- ¼ cup milk of choice (almond, coconut, or dairy)
- ½ scoop @mitchells.nz chocolate protein powder - use ‘SHEREE’ for 15% off
- ½ cup high-protein Greek yoghurt (unsweetened) - I used Kalo
- 1 tsp cacao powder (rich chocolate flavor + antioxidants) - I use @seleno.health - use ‘SHEREE10’ for 10% off
- Dash of vanilla extract (because flavour matters)
- 1-2 squares dark chocolate (85%+), chopped
- 1 tsp almond or peanut butter (healthy fats + creaminess)
METHOD
- Crumble the Weetbix into a bowl or jar and mix with milk until softened.
- Stir in chocolate protein powder + cacao powder until smooth.
- Spread Greek yoghurt over the top and swirl in vanilla extract.
- Top with dark chocolate chunks + a drizzle of nut butter.
- Cover and refrigerate overnight. Wake up to pure chocolatey goodness.
Why This Breakfast Supports Your Hormones + Gut
Chocolate that works for your metabolism? YES PLEASE. Every ingredient in this overnight Weetbix recipe is designed to support gut health, blood sugar balance, and hormone function:
✨ Bone Broth Protein – Collagen supports gut lining, digestion, and lean muscle recovery.
✨ Cacao & Dark Chocolate – A natural source of magnesium, which helps ease stress, reduce PMS symptoms, and support a balanced nervous system.
✨ Greek Yoghurt – High in probiotics to nourish gut bacteria and keep digestion smooth.
✨ Nut Butter – Healthy fats that support hormone production and satiety.
✨ No Added Sugar – Keeps cravings at bay and stabilizes energy levels all morning.
The Perfect Hormone-Friendly Breakfast for Busy Women
If you’re someone who’s constantly on the go, juggling deadlines, and trying to prioritize your health, this 5-minute prep meal is a lifesaver. No bloating, no mid-morning crashes—just sustained energy and nourishment in every bite.
So… who’s making this tomorrow? Tag @shereehannahwellness if you try this 🍫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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Why Counting Calories Won’t Fix Your Metabolism or Help You Lose Weight Long-Term
WHY COUNTING CALORIES WON'T FIX YOUR METABOLISM OR HELP YOU LOSE WEIGHT LONG-TERM
19 / MARCH / 2025
SHEREE'S HEALTH DIARIES
The idea that weight loss is simply about “calories in vs. calories out” is outdated and oversimplified. While calorie balance does play a role, your metabolism is far more complex than a basic math equation. Hormones, gut health, muscle mass, inflammation, and even stress levels all impact how your body processes and stores energy. If you’ve been meticulously counting calories and still struggling to lose weight (or keep it off), here’s why the calorie equation isn’t the whole story.
- Thyroid Health & Metabolism: The Hidden Connection
Your thyroid hormones (T3 & T4) control your metabolic rate. When thyroid function is compromised (as in hypothyroidism), metabolism slows, making weight loss difficult—even if you’re in a calorie deficit. Undiagnosed or unmanaged thyroid issues can stall fat loss despite strict dieting. - Estrogen Dominance & Fat Storage: How Hormones Influence Your Weight
High estrogen levels relative to progesterone encourage fat storage, particularly around the hips, thighs, and lower belly. Poor detoxification, stress, and environmental toxins (endocrine disruptors) can contribute to estrogen dominance, making fat loss harder, regardless of calorie intake. - Insulin Sensitivity & Fat Burning: Why Blood Sugar Control Matters
Insulin regulates how your body stores and burns fat. When insulin sensitivity is poor (as in insulin resistance), your body stores more fat instead of burning it. This makes weight loss difficult, even on a calorie-controlled diet. - Hormonal Balance: The Overlooked Key to Fat Loss
Beyond insulin and estrogen, cortisol (stress hormone), leptin (hunger hormone), and ghrelin (appetite hormone) all influence metabolism, cravings, and fat storage. Chronic stress, poor sleep, and under-eating can disrupt these hormones, making weight management a struggle. - Nutrient-Dense Foods vs. Empty Calories: Why Quality Matters
A 1,500-calorie diet of whole, nutrient-dense foods supports hormone balance, energy production, and cellular health far better than 1,500 calories of ultra-processed foods. Nutrient-rich foods fuel metabolism, while nutrient-poor foods lead to inflammation and metabolic sluggishness. - Gut Health & Weight Loss: How Your Microbiome Affects Metabolism
Your gut bacteria influence digestion, nutrient absorption, and inflammation regulation—all of which impact weight. An imbalanced gut microbiome can contribute to hormonal dysfunction, cravings, and weight gain, even if you’re eating “healthy.” - Detoxification & Weight Loss: Why Your Liver Needs Support
Your liver detoxifies hormones like estrogen and breaks down toxins. If your detox pathways are sluggish, excess estrogen builds up, slowing metabolism and increasing fat storage. - Muscle Mass & Metabolism: Why Strength Training is Essential
Muscle burns more calories at rest than fat, meaning the more muscle you have, the higher your resting metabolic rate. If you’re not strength training, your metabolism may be slower than you think—regardless of calorie intake. - Chronic Inflammation & Fat Loss Resistance
Inflammation, often caused by processed foods, gut imbalances, and toxins, disrupts hormone signaling and metabolic function. High inflammation = increased fat storage and slowed weight loss. - Cortisol & Belly Fat: How Stress Sabotages Weight Loss
Chronic stress raises cortisol, which increases fat storage (especially around the abdomen), disrupts insulin sensitivity, and slows thyroid function—all making weight loss harder. - Sleep & Weight Gain: How Poor Sleep Affects Your Metabolism
Poor sleep affects thyroid hormones, insulin sensitivity, and appetite-regulating hormones like leptin and ghrelin. This leads to more cravings, increased fat storage, and slower metabolism—even if you’re eating well. - Hydration & Weight Loss: Why Water Matters More Than You Think
Dehydration slows down energy production, detox pathways, and cellular function, making fat loss less efficient. Hydration is critical for an optimal metabolism. - Emotional Health & Weight Struggles: Why Mindset Matters
Emotional stress impacts eating habits, hormone balance, and metabolic efficiency. Chronic stress can drive cravings, disrupt digestion, and lead to hormonal imbalances that block weight loss. - Toxins & Metabolism: How Food Additives Disrupt Fat Burning
Pesticides, additives, and endocrine disruptors in food impact hormones like estrogen and thyroid hormones. These disrupt metabolism and fat storage mechanisms, affecting long-term weight regulation. - PCOS, Burnout & Metabolic Disorders: When Calories Don’t Count the Same
Conditions like PCOS, adrenal fatigue, or metabolic syndrome alter how the body processes calories, making a one-size-fits-all calorie equation ineffective for sustainable fat loss. - Metabolic Adaptation: Why Dieting Can Backfire
Prolonged calorie restriction can trigger metabolic slowdown as the body conserves energy. This makes further weight loss difficult and often leads to weight regain when normal eating resumes.
THE TRUTH ABOUT SUSTAINABLE FAT LOSS
Relying solely on the calorie equation ignores the bigger picture of metabolic health. Sustainable weight loss requires supporting hormones, gut health, muscle mass, stress levels, and overall metabolic function.
Instead of just focusing on calories in, calories out, ask yourself: How is my body processing and using energy? Am I supporting my metabolism, hormones, and gut health? The answer to those questions will take you much further than calorie counting alone.
Want a weight loss strategy that works with your body—not against it? Click here to join us in the next 4 week mini-shred, the proven framework to get females optimising fat loss + reviving their sluggish metabolism (without counting calories).
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 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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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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Coconut Flour Banana Bread Recipe
COCONUT FLOUR BANANA BREAD
29 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Cook Time: 45 minutes
Prep Time: 15 minutes
Servings: 8 slices
INGREDIENTS
- 1 cup coconut flour
- 3 ripe bananas, mashed
- 4 eggs
- 1/4 cup coconut oil, melted
METHOD
- Preheat your oven to 350°F (175°C) and grease a loaf pan.
- In a bowl, mix coconut flour, mashed bananas, eggs, and melted coconut oil until smooth.
- Pour the batter into the loaf pan.
- Bake for 45 minutes or until a toothpick inserted into the centre comes out clean.
- Allow the banana bread to cool before slicing and 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 Reasons You Wake Up Bloated
3 REASONS YOU ARE WAKING UP BLOATED
15 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Waking up bloated? Here's 3 reasons why...
1. You ate a late meal...
When you consume a late meal, i.e. only a couple of hours or less before you got to bed, it can impact the body's digestive processes during the night. Especially if it was one rich in complex carbohydrates.
As the body metabolises food, there is an increase in insulin secretion, promoting glycogen storage. However, late-night meals may not allow sufficient time for the body to utilise or burn off the stored glycogen, leading to water retention and a sensation of bloating in the morning.
Additionally, the delayed emptying of the stomach during sleep can contribute to a feeling of fullness and bloating upon waking.
2. You're stressed out...
Cortisol, known as the stress hormone, plays a crucial role in the body's fight-or-flight response. Elevated cortisol levels, often associated with chronic stress, can impact digestive functions.
Scientific studies suggest that stress-induced cortisol release may lead to changes in gastrointestinal motility, promoting bloating and discomfort.
Moreover, stress can influence our food choices, often triggering us to reach for high-fat or high-sugar foods, which can further contribute to bloating.
3. You've got a deeper gut issue...
We're talking food sensitivities, impaired or lack of digestive enzymes, dysbiosis in the gut or SIBO (small intestinal bacterial overgrowth)
Reactions to specific foods, such as gluten or lactose, can contribute to bloating, not producing enough digestive enzymes can inhibit the breakdown of our foods, and poor microbiome health i.e. SIBO or dysbiosis can cause bloating because there's an imbalance of good vs bad bacteria and that excess of bad bacteria can ferment food and produce gas causing bloating.
Wanna learn how to beat the bloat?
In my free 5-day beat the bloat challenge I'm sharing exactly how you can stop the bloating for good, and see changes in as little as 3 days!
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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 Podcasts Of 2024
TOP 10 PODCASTS OF 2024
4 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
What an incredible year in podcasting it has been… we @thewildandwellcollective
are so grateful to every single one of our listeners, as we will have hit over 65 episodes by the end of the year and 1950+ downloads! So if you have been tuning in each week, thank you! And if you haven’t - uhhh hello, have you been living under a rock? Hahaha kidding! But seriously, it’s never too late to start bingeing episodes here!
We’ve had some incredible guests this year and also recorded some killer solo episodes, so I wanted to do a little end of year round up of yours and our favourite episodes! I hope you enjoy 😀
OUR TOP 10 PODCASTS
- Microbial Marvels: Navigating the World of Gut Health with Kiran Krishnan (Part 1)
In this episode, we welcomed an incredible microbiologist and health expert, Kiran Krishnan. We dove into the world of microbiology and the groundbreaking Human Microbiome Project that Kiran has been passionately involved in since its inception in 2007. Together, we explore the fascinating concept of leaky gut, its profound impact on health, and how it can lead to food intolerances. Kiran challenges conventional approaches, discussing the pitfalls of overusing antimicrobials and the limitations of solely eliminating foods to address gut issues. Tune in here! - Unlocking the Potential of Holistic Brain Health With Caleb Greer
In this episode, we welcome Caleb Greer, a Holistic Health Care expert who specialises in brain health. We dive into his personalised approach to cognitive enhancement and brain health optimization. He also shares insights into the world of nootropics, the transformative potential of ketamine therapy for addressing anxiety, depression, and performance enhancement as well as the importance of personalised treatment plans, intention setting, and professional guidance through these different treatments. Get ready to explore holistic approaches to your brain health for optimal well-being - listen here! - The Sleep Solution: How to Transform Your Sleep Routine
This episode explores the crucial topic of sleep and its impact on our overall health and energy levels. We address common causes of fatigue such as thyroid health and hydration and also share some practical steps you can take to improve sleep quality. We also touch on the role of supplements like magnesium, glycine, and L-theanine in supporting sleep. This episode is packed with tips to help you get intentional about your sleep habits and prioritise self-care so you can harness the transformative power of quality sleep - listen here! - The Feminine Unveiled: Somatic Wisdom, Business Strategy, and Embracing Your Unique Journey with Beth Wood
In this episode, we had the privilege of hosting Beth Wood, an expert in somatic coaching and business strategy for women. Beth shared valuable insights on embracing the feminine design, covering topics such as cycle syncing, balancing masculine and feminine energies, and the beauty of somatic healing. Drawing from her personal journey of overcoming burnout, Beth talks about the importance of listening to our bodies and integrating intuitive practices into our lives. Don't miss this empowering episode that explores the depths of feminine wisdom! Listen here! - Glowing from Within: Expert Insights on Skincare with Tessa Jenkins
In this episode, we welcome guest expert Tessa Jenkins, the savvy entrepreneur behind Beauty Assets Clinic and Skin by Beauty Assets Skincare. We dive into the significance of holistic care, debunking misconceptions about oily skin and acne along the way. Tessa also shares insights on cutting-edge technologies such as exosomes and their potential in addressing various skin concerns. If you’re ready to achieve glowing, healthy skin, you don’t want to miss this one! Listen here! - From Pain to Purpose: Dr. Amie Hornaman's Journey to Thyroid Health Advocacy
We had the pleasure of speaking with Dr. Amie Hornaman, also known as "The Thyroid-Fixer," an expert in thyroid and hormone optimization. Dr. Amie shared her journey from competitive fitness to becoming a thyroid health advocate, driven by her own experience of misdiagnoses and ineffective treatments. We talked about the importance of a holistic approach to health, going beyond conventional lab values and empowering individuals to take control of their well-being. If you are ready to achieve optimal thyroid and hormone health, tune in to this episode here. - Nourishing Your Body for Vitality: A Conversation with Dr. Tara Campbell
In this episode, we are chatting with Dr. Tara Campbell, a distinguished naturopathic doctor and the visionary behind Higher Health Center. Our discussion dives into the often-overlooked hormone melatonin, unravelling its pivotal role in circadian rhythm regulation and antioxidative prowess. Dr. Tara also talks about the benefits of micronutrient replenishment via IV therapy, highlighting the advantages of directly infusing nutrients into the bloodstream for heightened cellular vitality. This episode is jam-packed with information around mitochondrial health, hormonal equilibrium, and actionable wellness strategies to empower you with invaluable insights and tangible steps toward optimising your well-being and vitality - listen here! - Unlocking the Power of Nutrigenomics with Jill Hillhouse
We had the pleasure of hosting Jill Hillhouse, a seasoned nutritional practitioner with expertise in personalised nutrition and lifestyle plans. Together, we discuss the fascinating world of nutrigenomics, uncovering how specific foods influence our genes and how gene variants respond to nutrition. We cover everything from methylation's critical role in DNA synthesis, neurotransmitter function, hormone regulation and how genetic variations can impact these processes to estrogen detoxification, fat metabolism, carbohydrate digestion, and the role of genetic testing in personalised nutrition. If you’re ready to learn about the power of nutrigenomics, tune in here! - Microbial Marvels: Navigating the World of Gut Health with Kiran Krishnan (Part 2)
Tune in to the second part of our riveting exploration into the world of probiotics, spore-based bacteria, and their phenomenal impact on our gut health. In this episode, we delve even deeper, uncovering the intricate dance between our ancestors and the environment, the genius of bacillus endospores, and the mind-bending concept of quorum sensing. Safety concerns for children and the immunocompromised are addressed, providing a comprehensive understanding of the nuanced world of probiotics. Listen here! - Understanding Fasting for Health and Hormone Balance
In this episode, we tackled the complexities of fasting, focusing on its suitability for women and men at different life stages. We chatted about the benefits of intermittent fasting for insulin sensitivity as well as metabolic flexibility but also shared some instances where you need to take caution before deciding to fast. We also shared insights on optimal fasting times for women and the benefits of bone broth fasting. You can tune in here!
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!