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!
Click here to register for free!
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!
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The Surprising Benefits Of Creatine For Women
BEYOND MUSCLE: THE SURPRISING BENEFITS OF CREATINE FOR WOMEN
6 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
When most people hear the word "creatine," they think of athletes chugging pre-workout shakes and bodybuilders pumping iron. But it’s time we reframe creatine as more than just a gym supplement—especially for women. This powerhouse compound offers far-reaching benefits that extend beyond muscle strength, supporting everything from brain health to hormone balance. And it is one of my personal non-negotiable faves that I have on the daily!
Here’s why adding creatine to your wellness routine might just be one of the smartest moves you make.
WHAT IS CREATINE?
Creatine is a naturally occurring compound stored in our muscles and brain. It plays a key role in producing energy, especially for short bursts of high-intensity activity. While your body can make some creatine on its own, it’s mostly obtained from animal products like red meat and fish.
However, like many nutrients we need - our bodies can often do with a little extra top up which is why I LOVE PUSH Gummies and take them post-workout (and every day for my brain health). Supplementing with creatine ensures your body has enough of this energy-boosting molecule, but its impact extends far beyond physical performance.
THE RESEARCH BEHIND CREATINE
Creatine is actually one of the most researched supplements in the world. It has been studied for over 50 years and proven to be 100% effective for brain function and muscle development. Beyond these, it has been shown to have a variety of other benefits, including:
- Supports brain function
- Boosts energy production
- Improves bone density
- Reduces muscle wasting
- Provides neuroprotection
- Enhances memory and cognitive function
- Facilitates rehabilitation from injuries
- Improves hydration of cells
- Lowers myostatin levels
- Promotes anabolic hormones
- Helps to lower blood sugar
- Enhances overall performance
- Supports methylation
- Contributes to sperm, eye, digestive, and skin health
But let’s dive into why this supplement is extra supportive for females…
WHY CREATINE ISN'T JUST FOR MUSCLE BUILDING
- Cognitive Support & Brain Health
Creatine supplementation can enhance brain function and mental clarity by improving energy production in brain cells. This can help with:
- Memory: Especially useful during mentally demanding periods or as we age.
- Focus and concentration: Great for those experiencing brain fog, a common symptom of hormonal imbalances.
- Mood regulation: Creatine may help alleviate symptoms of depression by supporting neurotransmitter function.
Why it matters: If you feel scatterbrained or low on energy during certain phases of your menstrual cycle, creatine could offer the boost you need to stay sharp and motivated. I actually notice a difference on the days I may forget to take it in terms of cognitive function.
2. Hormonal Health & PMS Relief
Creatine can play a supportive role in managing PMS symptoms and hormonal imbalances. Since it helps the body produce energy more efficiently, it can offset the fatigue, brain fog, and mood swings often associated with premenstrual syndrome. Additionally, creatine’s ability to enhance neurotransmitter function may help stabilise mood fluctuations.
Why it matters: If you struggle with low energy or mood dips during your luteal phase (the two weeks before your period), creatine may help smooth the hormonal roller coaster.
3. Bone Health & Menopausal Support
For women entering perimenopause and menopause, the decline in estrogen can result in decreased bone density and a higher risk of osteoporosis. Research suggests that creatine supplementation, combined with resistance training, may improve bone strength and reduce the loss of lean muscle mass during ageing.
Why it matters: Adding creatine to your routine during midlife can protect your bones and muscles, helping you maintain strength and vitality well into the future.
4. Energy and Recovery
Creatine doesn’t just support energy during workouts—it also reduces post-exercise fatigue and speeds up recovery. This means you can stay more active and consistent with your routine without hitting a wall of exhaustion.
Why it matters: Whether you’re lifting weights or managing the daily grind, creatine helps keep your energy levels stable so you can stay on top of your game.
HOW TO ADD CREATINE TO YOUR ROUTINE
If you’re curious about trying creatine, here are a few things to keep in mind:
- Dosage: A typical dose is 3-5 grams per day. Most research supports daily use for long-term benefits.
- Timing: You can take creatine at any time of day, though many people include it in their post-workout routine.
- Type: Look for creatine monohydrate, the most well-researched and effective form. My favourite is the PUSH Gummies which you can find online here, they have even given me a special discount code SHWELLNESS for you! Their ingredients are super clean and 100000% SHWellness approved!
Pro tip: Creatine is tasteless and dissolves easily in water, coffee, or smoothies, making it easy to add to your routine without any fuss.
THE BOTTOM LINE
Creatine isn’t just for bodybuilders—it’s for any woman looking to support her brain, hormones, bones, and energy levels. Whether you’re managing PMS, navigating menopause, or just want to feel sharper and more energised, creatine offers a range of benefits that go far beyond muscle health.
By adding this supplement to your wellness toolkit, you’re giving your body extra support to thrive—inside and out.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Fix Low Energy And Slow Metabolism
IS THIS THE REAL REASON YOUR METABOLISM IS SLUGGISH… AND YOUR ENERGY LEVELS ARE LOW?
30 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
The real reason you're not seeing results - part two... If you missed part one, be sure to go back and give it a read (click here) as this builds on what we’ve already discussed!
One of the biggest frustrations I hear from women is how their male counterparts lose weight so much easier than they do. And whilst I wish I could say it wasn’t true, in many ways it is because women are created so differently to men
This is not a bad thing, it’s just an issue because for the longest time, women have been treated like small men in the health and fitness industry. When in reality 95% of all the studies done and published in the scientific literature are all based on men. Then we take it and run with it thinking this next trend is going to be the answer.
Repeat after me: WOMEN ARE NOT SMALL MEN (right @drstaceysims)
As females, your metabolism is governed by your hormones. The primary hormones women typically think are the problem are estrogen + progesterone. THESE ARE NOT THE ANSWER
Think of your hormones as a funnel, what happens at the top, affects the ones at the bottom. Therefore, we started with cortisol and insulin. However, it doesn’t stop there. The incidence of hypothyroidism and thyroid conditions like Hashimoto’s are consistently on the rise, which is why we need to take a closer look at what’s going on with the thyroid hormones.
You may know that your thyroid is the butterfly shaped endocrine gland in your neck/throat that has something to do with your energy. But are you aware of the impact it has on your metabolism and other hormones? Let’s dive in.
Think of your thyroid as the thermostat for your metabolism. It controls how efficiently your body burns energy.
The main thyroid hormones—T3 (triiodothyronine), T4 (thyroxine), and TSH (thyroid-stimulating hormone)—work together in this process.
BREAKING DOWN YOUR THYROID HORMONES
Let’s start with the most commonly known one, the one you’ve most likely had tested if you’ve done a blood panel recently.
TSH (Thyroid-Stimulating Hormone):
This is produced by the pituitary gland, TSH signals the thyroid to produce T3 and T4. High TSH levels often indicate that the body is trying to stimulate the thyroid to produce more hormones because they are low.
T4 (Thyroxine):
This is the primary hormone produced by the thyroid gland. T4 serves as a reservoir for energy, but it needs to be converted into T3 to be active.
Low levels of T4 can lead to a sluggish metabolism, weight gain, fatigue, and even depression.
T3 (Triiodothyronine):
T3 is the active form of thyroid hormone, responsible for regulating metabolism and energy levels. It impacts nearly every cell in the body.
Low T3 can lead to symptoms like low energy, weight gain, hair loss, and difficulty concentrating.
When thyroid function is compromised, a condition known as hypothyroidism, you may experience:
- Fatigue
- Weight gain
- Sensitivity to cold
- Dry skin and hair
- Constipation
- Brain fog
These symptoms arise because low thyroid hormone levels slow down metabolism, making it harder to lose weight and maintain energy.
WHAT CAN YOU DO TO BALANCE YOUR HORMONES?
Actionable items to support a balanced thyroid + optimal metabolism:
Nutrients:
- Ensure you're consuming adequate iodine (found in fish, dairy, and kelp salt), selenium (found in Brazil nuts and seafood), and zinc (found in oysters, meats and eggs). These nutrients are vital for the production and conversion of thyroid hormones.
Nurture your nervous system
- Chronic stress can impair thyroid function by increasing cortisol, which interferes with the conversion of T4 to T3.
- Incorporate nervous system supporting activities like yoga, meditation, or simple breathing exercises to keep your hormones balanced.
Nourish your gut:
- 20% of T4 is converted to T3 in the gut. A disrupted gut microbiome can interfere with this process.
- Add fermented foods like sauerkraut or kefir and a high-quality probiotic to support digestion and thyroid hormone conversion along with plenty of water to promote digestion and nutrient absorption, which are essential for thyroid function.
Focus on these 3 N’s: nutrients, nurturing your nervous system, and nourishing your gut health to support your thyroid and metabolism.
When your thyroid is functioning optimally, your metabolism will rev up, making weight loss and energy gain feel achievable and sustainable.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Womens Weight Loss And Hormone Health
FAT STORAGE, WEIGHT LOSS & HORMONES: what you need to know as a woman
16 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
STOP eating less and moving more hoping for weight loss. Weight loss is different for women. You need to reset your hormones to reset your metabolism
As females, your metabolism is governed by your hormones. The primary hormones women typically think are the problem are estrogen + progesterone. THESE ARE NOT THE ANSWER
Think of your hormones as a funnel, what happens at the top, affects the ones at the bottom. Therefore, we have to start with cortisol + insulin:
PHASE ONE: INSULIN
- Insulin is a hormone released when you eat (particularly carbs)
- It’s main job is to help move sugar from your blood into your cells to use for energy
- When you eat, blood sugar rises and insulin acts like a key, unlocking cells to let the sugar in
- If your body is sensitive to insulin, it uses it to control blood sugars effectively
- To support your metabolism you need increased insulin sensitivity to help balance your blood sugars + your hormones
Actionable items to support insulin sensitivity:
Movement
- going for a walk after a meal even for 10 minutes increases insulin sensitivity and the body’s ability to regulate glucose (blood sugars)
- lift some heavy sh*t - weight training is one of the best ways to re-sensitise insulin
Macros + meal timing
- no, not counting your macros or calories, but getting enough protein and not-skipping meals will keep your blood sugar levels stable
Metabolic support
- sometimes your body needs a little extra help, supplements like inositol can give your body extra assistance in regulating your blood sugars making it easier for insulin to do its job.
PHASE TWO: CORTISOL
- Cortisol is your body's main stress hormone. It’s released during times of stress (emotional, physical, or even lack of sleep).
- It’s always trying to help you + keep you safe
regulating energy, anti-inflammatory effects, enhances mental clarity, and balances your immune response
IN SHORT-TERM BURSTS
- But when cortisol levels remain high due to chronic stress, it can cause your body to store fat, particularly around the belly, and disrupt other hormones, including insulin.
- If your body is constantly in a stressed state, your metabolism slows, and it becomes harder to lose weight
THIS LEADS TO NERVOUS SYSTEM DYSREGULATION + POOR METABOLIC FLEXIBILITY
- Aka you are stuck in ‘fight or flight’ and your body doesn’t burn fat only glucose
- To get your body burning fat again, you need to regulate your nervous system so your body feels safe
Actionable items to support balanced cortisol:
Breathwork
- the easiest way to communicate to the body that it is safe and can move out of ‘fight or flight’ is through breaths
- take 5-6 deep belly breaths when you wake, are stuck in traffic, before meals to teach the body it is safe consistently
Bedtime routine
- cortisol thrives on having a regular rhythm - your circadian rhythm to be exact, get your 7-9 hours.
- keep your bedtime consistent, stay away from screens and do something that helps you wind down + feel calm before bed
Balanced exercise
- exercise is a form of stress on the body, HIIT workouts are the biggest stress and if our nervous system is already wired these can do more harm than good
- focus on lifting weights, going for walk and keep the HIIT to max 2 x per week in your follicular + ovulatory phase
Remember more isn’t always better... slowing down communicates safety and restriction isn’t the solution
Focus on these 3 M’s & B’s and your body will feel safe enough to burn fat and have happy 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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10 Reasons You Need To Try A Float Tank
10 REASONS YOU NEED TO BE FLOATING (like yesterday)
18 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Floating has become increasingly popular in recent years, for all kinds of reasons (many of which are listed below). If you’re not sure what floating is… healthline defines it as “a sensory deprivation tank, also called an isolation tank or flotation tank, is used for restricted environmental stimulation therapy (REST). It is a dark, soundproof tank that is filled with a foot or less of salt water.”
That salt water is Epsom salts which allows you to float atop of it and contain high doses of magnesium which is part of what provides such amazing benefits.
I remember being a little nervous about getting into a pod, I’m not overly claustrophobic, but hey… still a bit strange. However, closing my eyes and shutting off from the world for an hour was incredible. I make sure I go at least once a month. My favourite local one is Infinity Float (who have also given me a discount to pass onto you for 20% OFF: ‘SHW20’.
10 REASONS YOU'LL LOVE FLOATING
- Reduced Stress + Anxiety: floating in a sensory-deprivation tank induces a state of deep relaxation, helping to alleviate stress + anxiety and promote a sense of calm for the nervous system (aka reduced cortisol)
- Pain Relief: the buoyancy of the saltwater can ease muscle and joint pain, making floating a therapeutic option for those with chronic pain conditions - loved this for my knee!
- Improved Sleep: regular floatation sessions have been linked to better sleep quality... Hello, you are floating in 550kg of magnesium, and I slept like a baby after mine
- Enhanced Mental Clarity: sensory deprivation allows the mind to quiet down, fostering mental clarity, improved focus, and heightened creativity.
- Muscle Recovery: floating is a tool for muscle recovery, as it can reduce lactic acid buildup and accelerate the healing of muscle tissue, and improves circulation
- Strengthened Immune System: the relaxation response triggered by floating may contribute to a strengthened immune system, helping the body defend against illnesses.
- Mind-Body Connection: floating provides an opportunity for introspection and a deeper connection between the mind and body, aiding in self-discovery and personal growth.
- Relaxation: floating provides a unique opportunity for mindful relaxation, allowing us to disconnect from external world which we very rarely give ourselves the opportunity to do.
- Elevated Mood: floating stimulates the release of endorphins, promoting a positive mood and potentially acting as a natural antidepressant.
- Enhanced Creativity: the sensory-deprivation environment can encourage creative thinking and problem-solving, making it a valuable tool for artists and professionals seeking innovative ideas.
I particularly noticed the creativity and left feeling super recharged and re-energised! I cannot wait to go back to @infinityfloat again!
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 Your Food Cravings Are Really Trying To Tell You
WHAT YOUR FOOD CRAVINGS ARE REALLY TRYING TO TELL YOU
4 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Whether it’s chocolate, chips, peanut butter, a steak or even a piece of fruit there’s something your body is trying to communicate with you when you have cravings.
I recently went away with some friends and it was so interesting to observe the cravings they were gravitating towards. After sharing with me what a stressful time they’ve been having (work + family stress) it was obvious to me their cortisol levels would be in a chronically elevated state and they were living in fight or flight.
What they didn’t realise is how incredibly intelligent their body was at ensuring they were getting the extra top up of nutrients they needed.
You see, when we are in a state of fight or flight (aka sympathetic nervous system dominance); we are more stressed - the more stressed we are, the more of certain nutrients we need.
Not only that, but high cortisol levels will suppress the immune system, cause the body to run primarily on glucose and use up a lot of your nutrient stores much faster. Hence why the carb cravings can go through the roof during this time.
So what was my friend craving, and what does it mean?
WHAT YOUR CRAVINGS MEAN
CRAVING CHOCOLATE?
Chances are if you’re craving chocolate, there’s a magnesium deficiency. The more stressed we are the more magnesium your body uses. Chocolate (particularly dark chocolate) contains high levels of magnesium.
50g of a high quality dark chocolate often contains more magnesium than most good quality magnesium supplements. I recommend getting at least 70%+ dark chocolate with no/low sugar, but I do also recommend that a high quality magnesium supplement is taken daily.
Solution: Magnesium bisglycinate is my go to (to avoid funky bowel movement changes and to calm the nervous system) - dosage starting around 300 mg.
CRAVING SALTY FOODS?
Chips, pretzels, salted nuts… all feedback your adrenals are constantly being stimulated. What do the adrenal glands do? Produce cortisol and adrenaline - hello nervous system again (starting to get the picture?).
Salt isn’t ‘bad’ like we’ve been led to believe. Sodium is one of the most required nutrients in the body, it’s an electrolyte and we need it to keep us hydrated. We’re 70% water after all and detoxification, mood, energy… everything is negatively impacted if we aren’t in a hydrated state.
So, having the salt isn’t the issue, it is normally what the salt is covering - e.g. the fried potato or the gluten filled pretzel. Salted nuts are fine, but often it is the overconsumption of these that affects our goals.
Solution: add kelp or natural salt to your meals, or to your water (yes I know that sounds weird), which is why my go-to is to drink electrolytes. Particularly around my workout or first thing in the morning.
CRAVING FRUIT?
This can be a combination of factors; one it could be the carbs you’re craving to calm down the nervous system (yes they do this). Or it could be the nutrients inside that particular fruit.
In my friend's case, I think it was both. They were eating mandarins like there was no tomorrow! What are mandarins high in? Vitamin C. So not only was the body getting a hit of carbs to help calm down the nervous system from the sugars in the mandarins, but also the extra immune system support from the vitamin C.
Vitamin C can halve our cortisol levels which is great, because chronically elevated cortisol (as aforementioned) suppresses the immune system.
Solution: in periods of higher stress, or just as an added layer of support add in a high vitamin C piece of fruit to your day (e.g. mandarins, oranges, kiwifruit etc), or supplement with 1000 mg of vitamin C.
FINAL THOUGHTS
You can see that for my friend (as for many of my clients), the cravings were all supporting one core imbalance - nervous system dysfunction.
The body is always trying to get back to homeostasis - a place of balance - where the body feels safe and regulated. There are many other cravings that can mean different things too and I am happy to dive into those in another blog (let me know in the comments if you’d like that). But I hope this helps give you a starting point to understand that cravings aren’t there to sabotage you, they’re feedback from the body.
So next time you get a craving, ask yourself… What is my body trying to communicate with me?
With love,
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 Get Rid Of Sugar Cravings For Good
HOW TO GET RID OF SUGAR CRAVINGS FOR GOOD
21 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
Tired? You’ll crave sugar.
Hungry for too long? You’ll crave sugar
Stressed out? You’ll crave sugar
There’s not many instances where our body won’t crave sugar if we aren’t giving it what it needs. But your body isn’t trying to work against you…
See, sugar is a quick source of energy, it will pick up your blood sugars, goes directly to the brain and boom… you feel less tired, less hungry and often a little less stressed (because let’s face it, sugar is yum!)
BUT… here’s the catch. It doesn’t last long, and before you know it, you’re back feeling tired, hungry and probably more stressed because you wished you hadn’t indulged in all of that chocolate.
CRAVINGS ARE TYPICALLY DRIVEN BY ONE OF THE FOLLOWING:
- Blood Sugar Dysregulation: aka you’re not eating to support your insulin levels, causing a blood sugar rollercoaster, driving moods, energy, hormones and hunger to be all over the show (and feel out of control)
- Gut Dysbiosis: a fancy way of saying you either have too little good bugs, too many bad bugs or a combination of both. It is often too many bad bugs that are driving the sugar cravings because that’s what feeds them and allows them to multiply
- Fight/Flight/Freeze: a wired, tired, or frozen nervous system means you’re operating out of a sympathetic state - aka survival. When we live here, we rely on glucose (sugar) to function and therefore need more and crave more carbs to help keep ourselves going and ‘calm’ or as close to it as possible.
None of these are optimal ways to be living, and many of the clients I work with are dealing with a combination of one or more of the above.
SO HERE'S WHERE WE START…
Since all of these root causes are a form of stress on the body, we want to help by mitigating the stress and calming down the system. We also know the more stressed we are, the more magnesium we use.
So we start by adding in extra magnesium to your diet, whether this is in the form of a supplement (ideally start with 300mg of magnesium bisglycinate - this is the most bioavailable form of magnesium and won't give you the runs). Or get a high quality dark chocolate with no nasty ingredients, at least 70% cocoa or cacao and very low in sugar (no artificial sweeteners either). Take this daily and watch your sugar cravings disappear.
Also for the month of September in the Conscious Wellness Collective our challenge is ‘CURB THE CRAVINGS’ click here for more info!
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 Avoid Poor Sleep
HOW TO AVOID POOR SLEEP
7 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
When clients come to me wanting to heal their gut health, balance their hormones, shift stubborn weight, they are always focused on food, and exercise. And I don’t blame them, but unless you get your sleep right, you really aren’t going to get anywhere with the other two.
Sleep literally affects every single physiological function in your body. By that I mean get enough sleep, every single thing your body does from how strong you are to how productive and happy you can be is enhanced. Skimp on sleep or deprive your body of sleep (even just one night), will negatively affect every single function in your body.
Which is why a nighttime routine is so important. Good news is, I’ve made things super simple for you, by sharing 5 ways you can support yourself sleeping better below!
MY TIPS FOR BETTER SLEEP
- Power Down - at least 2 hours before bed
Create your own nighttime routine by dimming the lights and closing down your tech buddies – smartphones, laptops, and TVs should hit that do not disturb mode at least 2 hours before bedtime, and ideally be kept out of the bedroom. Bright light is like a wakeup call to your brain + body, so it’s key to start sending the opposite message - that we are powering down more than just our devices.
The blue light from our devices only makes things worse, it tells the brain there is a party going on, so if you really can’t do the two hours make sure the lights are dim to increase your melatonin production and grab yourself some blue light blocking glasses. - Skip The Nightcap - the alcohol really doesn’t help you sleep
That glass of wine or two to unwind might seem like a simple way to shuteye, but once that buzz wears off, you’re prone to less restful sleep and more frequent awakenings.
Instead, replace the nightcap with some magnesium, a sleepy girl mocktail or even some of my favourite soul CBD sleepi gummies! (CODE: SHEREE) - Make the Bedroom for Rest + Play Only - create a sacred space
Your brain is triggered unconsciously by your environment and the things it does consistently. If your brain is constantly associating your bed with work, the kids sleeping in it, or full of device time, it isn’t going to feel rested when it enters the room.
Whilst I am not here to judge, the science really does support keeping the bedroom for sleep + sex - both of which require you to unwind and relax! So think about how to make your bedroom more of a relaxing, restful and maybe somewhat raunchy space. - Keep It Cool & Quiet - temperate control is key
Although we may think we wanna be all snuggly and warm (believe me I still struggle with this). Our body craves a specific temperature for optimal sleep, and it is more on the cool side.
Ideally our room is between 60-67 degrees Fahrenheit or 15-19 degrees Celsius, to optimise your sleep environment. Also, eliminating any disruptive sounds is key, so think about incorporating a sound machine that plays soothing white, brown, or pink noises. I personally love playing binaural deep sleep beats on a sleep timer to fall asleep to. - Declutter the Mind Before Bed - avoid the wired yet tired feeling
Michael A. Grandner, Ph.D., an expert in psychiatry from the Behavioral Sleep Medicine program at the University of Pennsylvania suggests if you often find your thoughts racing when you're in bed, it may be because you haven't taken the time to process your day. This can keep your cortisol levels high, reducing your melatonin production causing you to struggle to fall asleep.
To quote Grandner, "a more effective approach would be to dedicate some time in the evening to reflect on your day, create tomorrow's to-do lists, and clear your mental clutter. Then, climb into bed." I personally love journaling on gratitudes and planning out my next day.
Establishing a nighttime routine or making these changes can feel tough, but they are 100000000000% worth it when you think of the impact even one good night’s sleep can have on your health. So start small and slowly implement these in the months to come!
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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Thirty Flirty And Thriving Letter
THIRTY, FLIRTY AND THRIVING - A LETTER TO MY 13 YEAR OLD SELF FROM 30 YEAR OLD ME
10 / JULY / 2024
SHEREE'S HEALTH DIARIES
Dear Little One,
Right now, you don’t feel so little. So much is changing, your skin is breaking out, your hormones are going haywire, all you want is attention from the cute boy a couple years older than you at school and your parents just separted.
Life is f*cken tough. Yet, you also feel invincible.
I look at you through my eyes now and see the strength you had, the resilience you showed and the confidence you shared with the world even all those years ago.
It’s funny how I am actually in awe of you. I remember how loud, outgoing and extroverted you were, unafriad to be seen, heard and lead. You’ve always been this way, even as a 5 year old. And I absolutely adore you for it.
Somewhere along the way I lost that part of you… I let the judgement of others, the disappointments, missed opportunities, the fear take over and get the better of us, and for that I am so sorry.
I let others dim your light, knock your confidence and taught you to hide in the shadows instead of owning your worth.
It has taken almost a decade of healing, opening old wounds, reliving old memories, acknowledging all parts of ourself even the ugly ones to really step back into a space where we know that we are truly loved and enough simply because we exist, regardless of any kind of external validation or expectations.
You are a diamond… FUCKEN PRICELESS and anyone who tells you otherwise isn’t worth a second thought. I am so sorry that I didn’t always have your back on this, but thank you for being the example I needed in my life to see that it has always been there.
I often think of the song ‘Little Me’ by Little Mix…
“I'd tell her to speak up, tell her to shout out, talk a bit louder, be a bit prouder
Tell her she's beautiful, wonderful, everything she doesn't see
You gotta speak up, you gotta shout out, and know that right here, right now
You can be beautiful, wonderful, anything you wanna be… Little me”
And think to myself - we all need to offer a little more kindness to ourselves, show more self-compassion and talk to ourselves like you’d talk to your younger self, the beautiful, innocent, sweet little one that sees the world through heart-centred lenses. What advice would you give yourself even if it was only going back a few years?
The funny thing is… My little one actually spoke her mind, showed up authentically and was happy to be a bright light for others to see. It was the later teen years, the bullying, the rejection, the eating disorder, the attempt to control my life through food, the heartbreak, the absent father that slowly made me recoil into my shell, but I am grateful as anything that she didn’t stay tucked away.
So on my 30th birthday, I celebrate you little one. I celebrate the fact that you were the only gift I needed and I am so happy that over the years I have reclaimed those parts of me that you always knew how to shine, piece by piece. With the help of family, friends, mentors and coaches.
Here is to showing up as our best selves, in every sense of the word. I see women every single day, every single age battling this sense of self worth. This need to be enough and believing it is something that comes from outside of them, when in reality the truth is, she’s always been there, you just needed to witness her.
So be brave, take the leap, become thirty, flirty and thriving or maybe its sixty, sexy and strong. Whatever your authentic self looks like, you owe it to her no matter what age or stage of life you are in to let your light shine bright. I know it can be scary, but you don’t have to do it alone.
I will leave you with some words of wisdom…
“You are loved just for being who you are, just for existing. You don’t have to do anything to earn it. Your shortcomings, your lack of self-esteem, physical perfection, or social and economic success—none of that matters. No one can take this love away from you, and it will always be here… We’re all just walking each other home.” - Ram Dass
With Love Always,
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!