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The idea that weight loss is simply about “calories in vs. calories out” is outdated and oversimplified.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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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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Healthy Carbonara Recipe
HEALTHY CARBONARA RECIPE
22 / MAY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 15 mins
Cook Time: 20 mins
Servings: 4 - 5
INGREDIENTS
- 200g of diced bacon
- 500g of chicken breast
- 2 cups of spinach
- 250g gluten free pasta
- 2 large eggs
- 2 egg yolks
- ¼ cup parmesan cheese
- 1 tbsp. sea salt
- ¼ tsp. black pepper
- 1 clove of garlic
METHOD
- Start by bringing a large pot of salted water to a boil. Cook the gluten-free pasta according to the package instructions until al dente. Once cooked, drain the pasta and set it aside.
- In a large skillet or frying pan, cook the diced bacon over medium heat until it is crispy and golden brown. Use a slotted spoon to transfer the cooked bacon to a plate lined with paper towels to drain excess grease. Set aside.
- In the same skillet, add the sliced chicken breast. Cook for 5-6 minutes, or until the chicken is cooked through and no longer pink in the middle. Remove the chicken from the skillet and set it aside.
- In a small bowl, whisk together the eggs, egg yolks, grated parmesan cheese, sea salt, and black pepper until well combined. Set aside.
- Using the same skillet, add the minced garlic and cook for 1-2 minutes until fragrant.
- Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes.
- Return the cooked bacon and chicken to the skillet with the spinach.
- Add the cooked gluten-free pasta to the skillet and toss everything together until well combined.
- Remove the skillet from the heat and quickly pour the egg and cheese mixture over the pasta, stirring continuously to coat the pasta evenly. The residual heat from the pasta will cook the eggs and create a creamy sauce.
- If the sauce is too thick, you can add a splash of pasta cooking water to loosen it up.
- Serve the healthy carbonara immediately, garnished with additional grated parmesan cheese and black pepper if desired. Enjoy your delicious and nutritious meal!
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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Are Weight Loss Drugs Damaging Your Gut
ARE WEIGHT LOSS DRUGS CAUSING YOUR GUT ISSUES
6 / MARCH / 2024
SHEREE'S HEALTH DIARIES
In the last 12 months we’ve seen a massive increase in weight loss medications, particularly from a peptide perspective - injectables that help regulate appetite and in many cases insulin sensitivity.
Among these are GLP-1 agonists—Ozempic, Liraglutide, Semaglutide (US names) These drugs are known for their impact on weight reduction, but concerns about their effects on gut health and potential promotion of bacterial overgrowth have raised questions.
WHAT THE STUDY SHOWS
A recent study delved into the risks associated with these medications. Researchers tracked 4,800 non-diabetic obese individuals using GLP-1 agonists and compared them to 650 obese individuals taking bupropion-naltrexone. Their one-year observation painted a troubling picture:
- The GLP-1 group faced a 9.1 times higher risk of pancreatitis, an inflammatory condition affecting the pancreas.
- The risk of bowel obstruction was 4.2 times higher in the same group.
- Additionally, the GLP-1 users experienced a 3.7 times higher risk of gastroparesis, a condition causing delayed stomach emptying.
Combining the risks of pancreatitis and bowel obstruction in the GLP-1 group suggested that approximately 125 individuals might potentially develop these conditions within two years of starting treatment.
The study revealed a strong association between these conditions and Small Intestinal Bacterial Overgrowth (SIBO), an ailment where bacteria thrive in the small intestine, leading to gastrointestinal issues.
Of concern is the potential rise in SIBO cases among those using GLP-1 agonists. The elevated risks observed for pancreatitis, bowel obstruction, and gastroparesis indicate a higher likelihood of SIBO development, hinting at an alarming trend among individuals seeking weight loss through GLP-1 agonists.
These medications function as glucagon-like peptide-1 receptor agonists, essentially working by stimulating insulin production to control blood sugar and regulate appetite. While their primary aim is weight loss, the significant side effects and potential influence on gut health raise a considerable concern.
FINAL THOUGHTS
The study's revelations highlight the necessity for additional research to deepen our understanding of how these medications might alter the gut microbiome and contribute to increased risks of gastrointestinal complications. As more findings emerge, a critical evaluation of the risks associated with specific weight loss treatments becomes imperative.
Weight loss drugs have positively impacted health management for many. However, the study suggests the importance of ensuring that weight loss pursuits do not inadvertently lead to unforeseen health complications. An in-depth understanding of the broader impacts of these medications, including their role in altering the gut microbiome, is crucial to ensuring their safety and efficacy.
As the healthcare landscape evolves, it's essential to comprehensively evaluate the implications and risks associated with weight loss medications, especially given their potential impact on gut health. The study's findings underline the significance of further research to understand the nuances and potential health consequences of these weight loss treatments.
Reference:
https://www.jwatch.org/na56649/2023/10/12/gastrointestinal-adverse-events-patients-taking-glp-1
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Is Creatine Worth The Hype
CREATINE - IS IT JUST FOR THE GYM BUFF? OR SHOULD YOU BE TAKING IT?
29 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
Creatine
Worth the hype or should we leave it to the gym junkies?
Let me be honest with you, I have always thought that this was a supplement only needed if you wanted to go through a ‘bulking phase’ at the gym. I’ve had people around me take it for years, but it’s never really appealed to me because of all I’ve heard about the water retention it can cause and I’ve never been in a true ‘bulk’ phase. So I just honestly assumed it wasn’t for me.
However… It's come to my attention recently about all the other incredible benefits this simple supplement has to offer, so needless to say I am giving it a go.
WHAT IS CREATINE
So what is creatine? Creatine is an organic (naturally occuring compound) that facilitates ATP recycling, which is just a fancy way of saying it enhances athletic performance because more creatine stored in the muscle means there’s more energy available to that muscle.
*ATP = adenosine triphosphate, your body’s source of energy.
Creatine is actually one of the most researched supplements in the world, it’s been studied for over 50 years, proven to be 100% effective for brain function + muscle development and it has been shown to have a variety of other benefits including:
- Supports brain function
- Energy production
- Improving bone density
- Reduces muscle wasting
- Provides neuroprotection
- Improves memory + cognitive function
- Supports rehabilitation from injuries
- Improves hydration of cells
- Lowers myostatin levels
- Promotes anabolic hormones
- Helps to lower blood sugar
- Improves performance
- Supports methylation
- Supports sperm, eye, digestive and skin health
Dosing wise, it’s recommended you take between 2 - 5g of creatine monohydrate, which is what I’ve been doing for the past 2 weeks using something called Swoly. This is a gummy form of creatine monohydrate and 4 of their delicious bears actually gives you the recommended 5 grams.
FINAL THOUGHTS
A lot of the complaints about creatine are about the powder and how it doesn’t really taste all that great or mix well, so for me this was a no brainer to start with. I love the taste of the Swoly, the sugar intake is low, and because I take them post workout, I just take them into account towards my carbs. One thing I really wish they would alter in this product is getting rid of the artificial flavouring, for this reason, I’ll be switching to the powder mostly once I finish this jar.
It’s too early for me to say I’ve really noticed a difference, but I will keep you posted - also, research doesn’t lie, so I’m sure it’s doing something and I do feel mentally clearer on the whole..
Creatine is cost effective, and safe and on the whole there are a whole lot of pros, and no cons (in my opinion). Just make sure you stay hydrated with both water and electrolytes, and ideally optimise the timing so you get it post workout.
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 I Lost 10lbs With Ease
HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD
11 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
I am the leanest, lightest, happiest, and healthiest I have been in almost a decade…
And it isn't from being on a diet or doing a protocol or a whole host of supplements that I've been taking. It’s from mastering the basics
HOW I MASTERED THE BASICS
- Regulating my nervous system
I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck in fight-or-flight, burning glucose only. - Eating real foods 80% of the time
I fundamentally believe food is medicine and we can use it to heal and change our bodies for the better. Of course, everything in moderation, which is why I aim for at least 80% whole foods. - Finding my community
Having been surrounded by an incredibly supportive and loving community, I’ve had the chance to make connections to fulfil me and help me on my journey. - Drinking 3+ litres of water a day
This might seem like a lot (I know everyone tells you to stop at 2 litres), but hydration is the single most important thing for your body to function. You need to keep yourself hydrated to shed excess weight, too. - Apple cider vinegar before meals
This is incredible for avoiding a blood sugar spike (which would normally signal to your body to store more fat over time), as well as reducing blood sugar dips, stabilising your appetite, too. - Moving my body in ways I love
I’ve always loved training in the gym, BUT there are also other ways in which I move my body daily. I absolutely love walking or doing a soul cycle class. It’s all about balance and finding what works for you. - Listening to my body, always
I trust in what my body asks for, whether that’s an extra rest day, certain food, practising gratitude and self-care. Most importantly, I give my body the respect it deserves and never talk down on myself! - Spending time in nature
Absolutely nothing beats getting some sun and fresh air, grounding yourself in nature, and getting some movement in at the same time, too. It’s the most fundamental way to heal, recover, and reduce stress. - Starting my day with movement
Okay, I talk about how much I love working out but seriously, my favourite thing to do is start my day with any type of movement. This kick starts your metabolism, supports blood sugar levels, and boosts your mood! - Prioritising NEAT every single day
NEAT stands for non-exercise activity thermogenesis, and refers to ways in which we expend energy aside from exercise-related activity, for example things like walking, cooking, or gardening. - Practising gratitude daily
And finally... maybe the most important thing for me, and I couldn’t have shed those 10 lbs without this. Gratitude practices help me stay centred and in tune with myself. Plus, this helps reduce stress (cortisol) levels, which as I mentioned is one of the main things you need to prioritise to burn body fat.
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 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽 The people I had the blessing of meeting The connection, joy and pure love that was in the roomThe wisdom, knowledge, growth that was shared Was something rather remarkable On the 14th – 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by …
WHY I’M DRINKING COFFEE AGAIN… 27 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES After a 6+ year hiatus 😅 If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine What you may not be aware of is WHY Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion Wake up – black coffee before opening the gym Drive to uni – energy drink During lectures – energy drink Driving home – energy drink to stimulate me …
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa– 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)– ⅓ avocado – 2 stalks of kale stem removed– 1 tbsp. sunflower seeds– 1 tsp. olive oil– 3 spears of asparagus, …
Is Sugar Really That Bad For You
IS SUGAR REALLY THAT BAD FOR YOU?
19 / APRIL / 2023
SHEREE'S HEALTH DIARIES
Sugar is such a controversial topic in the health and wellness world. The truth is, sugar is sugar, regardless of its form or name (IMO). And consuming too much sugar can have a detrimental effect on our gut health, leading to digestive issues and inflammation in the body.
Unfortunately, there are many different names for sugar, which makes it difficult to identify in the ingredient list of food products. Common names for sugar include agave, cane, caramel, maple syrup, and coconut sugar. However, it's important to understand that they all contain a high amount of fructose, which can be damaging to our bodies in excess.
Consuming too much sugar can cause an overgrowth of harmful bacteria in our gut, leading to inflammation and a weakened immune system. This is why it's crucial to be mindful of our sugar intake and choose whole, natural foods that are low in added sugars. By understanding the various names for sugar and being more mindful of our food choices, we can take control of our gut health and overall wellbeing.
ADDICTION TO SUGAR
Did you know that sugar can be more addictive than cocaine? It's true! When we consume sugar, our brains release dopamine, a neurotransmitter associated with pleasure and reward. This flood of dopamine can create a feeling of euphoria, which can lead to cravings for more sugar. Studies have shown that sugar activates the same areas of the brain as drugs of abuse, such as cocaine and heroin. In fact, in one study, rats were given the choice between sugar water and cocaine, and they chose the sugar water every time. This suggests that sugar may be even more rewarding and addictive than cocaine. Crazy right!?
But the problem with sugar addiction goes beyond just cravings and pleasure. Over time, consuming too much sugar can lead to a host of health problems, such as hormonal imbalances, bacterial overgrowths in the gut, poor sleep, lethargy and fatigue, as well as obesity, type 2 diabetes, and heart disease. By reducing your sugar consumption and making healthier choices, you can improve your overall health and wellbeing.
INCREASED SUGAR CONSUMPTION + WHAT YOU CAN DO
This may surprise you, but you could be consuming more than 35 kilograms (77 pounds) of sugar per year without even realising it! Statistics suggest that as recently as 100 years ago, the average person only ate around 1 kilogram (2 pounds) of sugar per year. Now, it is reported to be about 35 kilograms (77 pounds) per person, per year! That is 35 times more sugar than what our (great) grandparents were eating, and it's unlikely that the increase is from an extra consumption in vegetable intake.
The increase in sugar consumption is mainly due to hidden sugars, processed sugars, and overconsumption of them. The condiments from the grocery store, tinned foods, and even bread sometimes contain added sugars. This is why it's so important to learn the balance when it comes to sugar, as you may be consuming far more than you realise.
If you want to detox your body from sugar and support your body in sleeping better, increased energy, improved moods, more balanced hormones, and a happier gut, join me in the 30-day sugar-free sprint. This program can help you reduce your sugar intake and improve your overall health and wellbeing. Check out the link here for all the details.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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IS SUGAR REALLY THAT BAD FOR YOU? 19 / APRIL / 2023 SHEREE’S HEALTH DIARIES Sugar is such a controversial …
I’M F*CKING OVER THIS MEDICAL GASLIGHTING! 12 / APRIL / 2023 SHEREE’S HEALTH DIARIES It’s time you were taken seriously …
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Should You Have Cheat Meals
SHOULD YOU HAVE CHEAT MEALS
19 / OCTOBER / 2022
SHEREE'S HEALTH DIARIES
Should I have cheat meals or a cheat day? Where do treat foods fit into my meal plan? 🍩
This is a question I often get asked as a nutritionist, and my answer may come as a surprise to you…
Long story short, I am not a fan, anyone who’s worked with me, will understand why I don’t believe in TREAT or CHEAT MEALS! 🙅🏼♀️👎🏽 But let me share exactly why with you…
WHY I DO NOT BELIEVE IN "TREAT OR CHEAT MEALS"
Firstly, from a personal note I suffered from an eating disorder for over 3 years and I find words like these very triggering. 😓 In fact, it was from being so restrictive with my calories and feeling like it had to be an all or nothing approach that contributed massively to my eating disorder.
Now, you may not have been there, but the majority of women I work with, do have an unhealthy relationship with food, whether that is binge eating, under eating, stress eating, boredom eating… you name it.
And when we have a ‘treat’ and label it as such or ‘cheat’ it often adds to the guilt around the food. We have to be so mindful of the words we use with ourselves… Food language is another massive issue but I will leave that ted talk for another day.
Secondly, I am a huge believer in INTUITION + BALANCE! ⚖️ Your body is intelligent and whilst you may get a hankering for some chocolate the week before your period, this isn’t your body working against you (believe it or not)
It is actually often a sign we need some extra magnesium (the beautiful nutrient that helps with stress and cramps and we don’t eat enough of), and chocolate contains magnesium so this is why we can crave it.
SOLUTION: get a high quality magnesium supplement that you take daily, and if you still want the chocolate before your period, enjoy it… mindfully!
In terms of the BALANCE factor… we have to learn to put things into perspective. Remember that all or nothing approach and restrictive dieting is not a long term fix… instead, look at your entire week and see how BALANCED it is.
I teach my clients to look at it this way… Your average person eats 35 meals a week! 🤯 (3 main meals and 2 snacks)... so if you have 2 - 3 meals ‘off’ a week, it’s really not the end of the world is it!
From personal experience and with clients I have found treat foods or cheat meals often leads to overindulgence, bingeing and guilt 😣🍫
Have you ever found yourself saving up for a ‘cheat meal’ only to feel completely sick 🤢 afterwards because you ate waaaay more than you normally would out of fear of not getting to eat it for another week/month etc? 😫
In all honesty, this used to be me, I’d wait till Saturday evening came around, and then binge on burgers or pizza, ice cream, chocolate and lollies. 🍔🍕🍬🍫
Then I’d feel so guilty, I would go and purge to make myself feel better. 🤮
Not everyone is like this, but it is very easy to get into the mentality of restriction then bingeing, so I would rather discourage it. 👎🏽
WHAT I DO RECOMMEND
Simply listening to your body, planning ahead with your social calendar 🗓 , and enjoying meals as you want, when you want within moderation completely guilt free is totally FREEING! 🙌🏽
Ditch that diet mentality, if you’re out for dinner and you want a wine 🍷 or pasta 🍝 … get it (if you want it, and ENJOY IT)!!
The only time I suggest we rain it in, is if this is your everyday life. We want to be eating whole real foods at least 80% of the time. 🍏 Think moderation, and intuition as well as freedom! And remember, progress over perfection! ✨
I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!
P.S. I am hosting a MASTERCLASS on how to heal your relationship with food… click here to find out more!
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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Should Females Be Intermittent Fasting
SHOULD FEMALES BE INTERMITTENT FASTING?
21 / SEPTEMBER / 2022
SHEREE'S HEALTH DIARIES
This is definitely one of my most commonly asked questions, is fasting healthy for women, should I be fasting as a female, what kind of fasting is okay for females?
You get the picture…
Well, I have a pretty direct opinion on this, and the research to back it.
HOW FASTING EFFECTS WOMEN
You may not know this, but females run COMPLETELY differently than males in terms of biology (particularly hormones)
Aaaaand… this has a MASSIVE impact on what ‘diets’ work (or don’t work for your body)
As a female, your sex hormones progesterone and estrogen play a major role in your metabolism and your ability to shift weight.
However these are greatly influenced by your stress hormone cortisol, and your blood sugar balancing hormone insulin, which play an even bigger role in weight loss.
If you fast on a daily basis as a female, you are communicating to the body that there isn’t enough food left in the world (hello survival response).
This then increases your cortisol levels, throws your blood sugar out of balance in order to try to preserve energy (in this case store FAT)
It ALSO communicates to your body that it is not safe to reproduce at this time and so it shuts down or reduces production of your reproductive hormones (estrogen and progesterone)
So, not only are you storing more fat, but you are now more likely to skip ovulation leading to PMS, mood swings, anxiety, period pain, tender breasts and other hormonal imbalances to name a few!
This is why I DO NOT RECOMMEND INTERMITTENT FASTING for FEMALES!!
WHY DON'T WE KNOW ABOUT THIS?
The unfortunate thing is, in most scientific research in the health and wellness field, especially around weight loss is done on MEN, then a small part on post-menopausal women
Which means that menstruating females (aka if you get a period) are left out of studies!
In fact it has been said that females of reproductive age make up only around 4% of the literature when it comes to health, wellness and weight loss!
Which is just crazy if you ask me! The only time a female should be doing IF is when she is post-menopausal because then you no longer have a cycle that is changing your hormones day to day!
If you want to know how to REALLY boost your metabolism, shift stubborn weight AND balance your hormones, my 12 week program will teach you how to do exactly that.
I have had a number of women actually go through my program who couldn’t believe how much better they felt ditching the fasting and eating more (and shifting weight as a result).
I dunno about you, but I definitely enjoy my food, so getting to eat more has always appealed to me, the key is to know how to eat for your body, and this is exactly what I teach you in Reclaim Your Radiance!
I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!
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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