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
đ¨ STOP DOING THIS⌠If You Want to Lose Weight Without F*cking Up Your Hormones! đ¨
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.
Youâve probably heard it before, but Iâll 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. Itâs time to stop training like a man and start training with your hormones for optimal fat loss and better recovery. Hereâs how:
WHEN NOT TO HIIT (Hint: Itâs Not Always!)
đŤ Menstrual Phase (Days 1â5ish) â Absolutely NOT.
Letâs 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 youâre 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. Itâs all about honoring what your body needs during this time.
⥠Follicular Phase (Days 6-14) â YES, THIS IS YOUR HIIT WINDOW!
When estrogen starts rising in the follicular phase, youâll 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 bodyâs insulin sensitivity is higher, meaning youâre 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.
đ Ovulatory Phase (Around Day 13â19) â 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 youâll see the best strength gains, so take full advantage.
Why?
Testosteroneâs 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 cautiousâbecause of the increased joint laxity, you should be mindful of your form and avoid exercises that put too much strain on your joints.
âł Luteal Phase (Days 15â28) â Start Scaling Back
As you move into the luteal phase, progesterone starts rising, and your bodyâs 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, itâs 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 bodyâs 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 âAll or Nothingâ Mindset
Itâs time to stop pushing yourself through intense workouts every single day of the month. Your body isnât built for that kind of constant stress. Train with your hormones, not against them. Your body will thank you with better performance, quicker recovery, andâyesâfat 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? Letâs 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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Is Sitting the New Smoking? How a Sedentary Lifestyle is Sabotaging Your Metabolic Health
IS SITTING THE NEW SMOKING? HOW A SEDENTARY LIFESTYLE IS SABOTAGING YOUR METABOLIC HEALTH
19 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
Itâs been said that âsitting is the new smokingââand for good reason. Sedentary living is now recognized as a major risk factor for metabolic dysfunction, heart disease, and hormonal imbalances. But how often do we stop and really think about how much of our day is spent sitting?
Just consider your daily routine: you sleep (hopefully lying down), eat breakfast seated, drive to work seated, sit through meetings, eat lunch seated, work some more, drive home seated, maybe squeeze in a workout or a walk, then sit down for dinner and unwind before bedâseated yet again. Thatâs hours upon hours of inactivity, and our bodies werenât built for this level of stillness.
Sitting for too long can cause poor blood flow, increased blood pressure, and a higher likelihood of developing blood clots. Studies link prolonged inactivity to a greater risk of heart disease and stroke, as circulation becomes sluggish and blood vessels stiffen over time.
A recent study revealed that interrupting prolonged periods of sitting with "movement snacks" âlike 10 bodyweight squats every 45 minutesâare more effective for blood sugar regulation during a long sitting period than one 30-minute walk.
This concept of 'movement snacks' as we like to call it @thewildandwellcollective have been shown to be even more effective than a sustained duration of exercise
In the study, participants who performed 10 body weight squats every 45 minutes had better blood sugar regulation in comparison to those who stayed seated or took a 30 minute walk.
Concluding that short, frequent movement helps improve glycemic control. Balanced blood sugar levels support overall metabolic health and weight loss management.
The solution isnât just adding a single workout to your dayâitâs integrating movement throughout your routine.
TRY THIS
â
Standing or walking meetings
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Bodyweight exercises every hour (think: 10 squats or lunges)
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Walking or stretching breaks after meals
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Using a standing desk or alternating between sitting and standing
â
Taking phone calls while walking
Your body is designed for movement, not hours of stagnation. By making small, intentional shifts in your daily routine, you can support your metabolism, balance hormones, and protect your long-term healthâone step at a time.
For more ideas and a deeper dive into regulating your blood sugar through movement check out this episode of The Wild & Well Collective.
Cited study: https://doi.org/10.1111/sms.14628
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 bodyâs immune system
Just imagining a workout can actually strengthen your muscles
âŚnow are you ready to take some time out for yourself?
⨠Ingredients for the ultimate self-love experience:
đ 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!
đ 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.
đ 1 hour of uninterrupted reading: escape with your favourite smut novel, a soulful memoir, or anything that makes you smile.
âď¸ 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
đż 5 minutes of intentional gratitude journaling: Reflect on 3 things youâre grateful for, anchoring your day in positive vibes.
đââď¸ 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
âď¸ 10 minutes of sunshine: Get that daily dose of vitamin D for mood and immune supportâbonus points if you sip your tea outdoors.
⨠Shake it all together for the perfect recipe for mind-body balance and glowing vibes. â¨đ¸đ¸
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 weâve 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 wasnât true, in many ways it is because women are created so differently to men
This is not a bad thing, itâs 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 doesnât stop there. The incidence of hypothyroidism and thyroid conditions like Hashimotoâs are consistently on the rise, which is why we need to take a closer look at whatâs 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? Letâs dive in.
Think of your thyroid as the thermostat for your metabolism. It controls how efficiently your body burns energy.
The main thyroid hormonesâT3 (triiodothyronine), T4 (thyroxine), and TSH (thyroid-stimulating hormone)âwork together in this process.
BREAKING DOWN YOUR THYROID HORMONES
Letâs start with the most commonly known one, the one youâve most likely had tested if youâve 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:
-Â Fatigue
-Â Weight gain
-Â Sensitivity to cold
-Â Dry skin and hair
-Â Constipation
-Â 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 Nâs: 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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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 youâre not sure what floating is⌠healthline defines it as âa 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.â
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, Iâm 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: âSHW20â.
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 itâs chocolate, chips, peanut butter, a steak or even a piece of fruit thereâs 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 theyâve 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 didnât 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 youâre craving chocolate, thereâs 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 isnât âbadâ like weâve been led to believe. Sodium is one of the most required nutrients in the body, itâs an electrolyte and we need it to keep us hydrated. Weâre 70% water after all and detoxification, mood, energy⌠everything is negatively impacted if we arenât in a hydrated state.
So, having the salt isnât 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 youâre 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 youâd like that). But I hope this helps give you a starting point to understand that cravings arenât there to sabotage you, theyâre 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 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 donât blame them, but unless you get your sleep right, you really arenât 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, Iâve 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 â 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 itâs 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 canât 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 doesnât 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, youâre 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 isnât 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 nightâs 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 donât 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.
Itâs 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. Youâve 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 isnât worth a second thought. I am so sorry that I didnât 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 âLittle Meâ by Little MixâŚ
âI'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 meâ
And think to myself - we all need to offer a little more kindness to ourselves, show more self-compassion and talk to ourselves like youâd 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 didnât 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, sheâs 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 donât have to do it alone.
I will leave you with some words of wisdomâŚ
âYou are loved just for being who you are, just for existing. You donât have to do anything to earn it. Your shortcomings, your lack of self-esteem, physical perfection, or social and economic successânone of that matters. No one can take this love away from you, and it will always be here⌠Weâre all just walking each other home.â - 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!
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The Mineral You Need To Optimise Your Sleep
THE MINERAL YOU NEED TO OPTIMISE YOUR SLEEP
03 / APRIL / 2024
SHEREE'S HEALTH DIARIES
Studies have shown low levels of serum magnesium (magnesium in your blood) are associated with low quality sleep and insomnia
Iâve been saying this for years, and this article expands on the role magnesium plays in regulating our circadian rhythm.
If youâre struggling with your sleep, chances are your circadian rhythm is out of alignment and your cortisol and melatonin are out of sync. Thereâs a lot we can do to reset this, like sunshine exposure, adjusting caffeine timing, balancing blood sugar levels, blue light blocking glasses, dimming the lights at night etcâŚ
But these things take time, it doesn't take just a week to throw your circadian rhythm off, so it can be a few weeks before things start to settle and regulate. Which we both know, when it comes to sleep, lying awake at night is not fun, you just want to sleep now. This is where magnesium comes in.
HOW MAGNESIUM SUPPORTS YOUR SLEEP
All in all, magnesium (especially when combined with B6), can be really supportive in supporting falling asleep, regular sleep patterns and calming the nervous system.
Hereâs why this is something you need to know...
The more stressed you are, the more magnesium you use, and with your day to day stress you're burning through a lot more magnesium than you can get with food
Which is a contributing factor to not getting good quality sleep. If youâre stressed, you start to throw out your cortisol levels, reducing your melatonin production in the evening and this is what can often result in that âwired but tiredâ feeling!
So you struggle to fall asleep, wind up waking up tired, feeling unrested and dragging your feet to get through the day, relying on caffeine for energy (which also depletes your magnesium). Not the best cocktail for us to feel optimal right?!
Magnesium helps you calm your nervous system, bringing down the cortisol and helps you shift into your parasympathetic state which then supports you in falling asleep.
It also helps prevent and soothe cramps, reduce sugar cravings and speed up recovery from training. All of which are even more beneficial at night time, am I right? Waking up to a calf cramp at 3am is excruciating. Not to mention when you sleep you are repairing and the magnesium helps optimise that.
Magnesium is responsible for over 300 different functions in the body, so getting enough daily will make a huge difference to not only your sleep, but energy as well.
MY DOSAGE RECOMMENDATION
Weekly wellness prescription: add ~300mg of magnesium (bis)glycinate to your evening routine. If you want a great quality brand, just DM me here and I can share with you the ones I love that are available in your country and watch your sleep improve tenfold!
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!
POPULAR
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 weâve 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 agonistsâOzempic, 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:
-Â The GLP-1 group faced a 9.1 times higher risk of pancreatitis, an inflammatory condition affecting the pancreas.
-Â The risk of bowel obstruction was 4.2 times higher in the same group.
-Â 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!