Sex Hormones Impact On Metabolism In Women
THE TRUTH ABOUT ESTROGEN, PROGESTERONE + TESTOSTERONE AND WEIGHT LOSS
13 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
The real reason you're not seeing results - part three... If you missed parts one and two, be sure to go back and give them a read (part one / part two) as this builds on what we’ve already discussed!
We’ve finally arrived at the problem children (or so you may be thinking). Chances are you’ve heard of our all too familiar sex hormones - estrogen, progesterone and testosterone. But unfortunately, these poor little guys are getting the blame meant for their older brothers and sisters - when in fact they’ve just been following instructions.
Let me remind you of our little hormone funnel… remember the sex hormones are going to respond to what’s going on above. So if cortisol, insulin and thyroid hormones are misbehaving, your sex hormones will too.
There’s no point blaming estrogen for your metabolism holding weight, when your insulin isn’t sensitised enough to stop telling the body to store fat.
You can’t blame testosterone for poor muscle mass, when you’ve constantly been telling the body to be catabolic (breaking down muscle), because you’re living in survival mode and over producing cortisol.
You also can’t blame progesterone for poor sleep (and therefore poor insulin + blood sugar regulation and often poor food choices), when you’re body is being told there’s a famine going on - aka you’re not eating enough - it’s slowed down your thyroid and increased your cortisol levels and now you’re wired and fatigued.
No… it really isn’t fair to blame our sex hormones for what their older brothers and sisters have been up to as a result of your dietary and lifestyle choices.
Now I am not here to shift the blame to you, or to the top tier hormones either. This is a team effort, and if you want to see real change, you need to revisit part one and two to make sure you’re nourishing your nervous system, balancing your blood sugars, and getting enough nutrients to support optimal hormone production.
I’ve had clients come to me taking all sorts of estrogen clearing + progesterone boosting + testosterone balancing supplements, but they aren’t addressing the root cause.
And often when they do, they don’t need any of those fancy things, their hormones come right and the weight simply falls off because their metabolism is in a healthy, optimal state.
This is where you’ve most likely heard the term ‘weight loss is a by-product of a healthy body’ - ain't that the truth. And if you want to experience it for yourself - go back to phase one, two and even three.
BUT… because I know you’re here wanting to learn more about your beautiful hormones, here’s a little run down of what your most common sex hormones are responsible for in your body and how you can optimise them!
ESTROGEN:
Estrogen is essential for reproductive health, but it also influences mood, bone density, skin health, and cardiovascular function. While we often think of estrogen as beneficial, too much or too little can cause issues:
- High estrogen (estrogen dominance): weight gain, mood swings, heavy periods, PMS, and breast tenderness.
- Low estrogen: hot flashes, night sweats, low libido, vaginal dryness, and bone loss.
Actionable items to support optimal estrogen balance:
Detox:
- Help your liver metabolise excess estrogen by eating cruciferous vegetables like broccoli, bok choy and Brussels sprouts
Daily bowel movements:
- If you aren’t having a daily bowel movement, excess estrogen cannot be eliminated. A sluggish gut can cause estrogen to recirculate in the body.
- Include fibre-rich foods to support estrogen elimination through bowel movements
Destress:
- Elevated cortisol can block healthy estrogen metabolism, so prioritise stress management with mindfulness, yoga, or breathwork.
PROGESTERONE:
Progesterone is known as the “keep calm and carry on hormone” and plays a key role in balancing estrogen, regulating the menstrual cycle, supporting fertility, and promoting restful sleep.
- Low progesterone can result in irregular periods, PMS, anxiety, and trouble sleeping. I am yet to meet someone who has too much of this…
Actionable items to support optimal progesterone production:
Optimise ovulation:
- Your body makes progesterone only after ovulation, so aim to have regular cycles by eating enough, including healthy fats (like avocados and olive oil) + proteins (animal based tends to be most easily absorbed by the body)
- Track your cycle - and NO an app cannot tell you. This is important regardless of whether or not you are wanting to fall pregnant.
Optimise sleep:
- Poor sleep reduces progesterone levels. Aim for 7-9 hours of high-quality sleep by maintaining a consistent bedtime routine.
- Add a supplement like magnesium bisglycinate or herbs like passionflower/valerian root to support (check with medical provider)
Offset stress:
- Cortisol competes with progesterone production, so stress management is key. Incorporate calming practices like meditation, journaling, or gentle movement.
TESTOSTERONE:
Testosterone isn’t just for men—it’s vital for women’s muscle strength, libido, mood stability, and energy.
- Low levels can lead to fatigue, low sex drive, and difficulty building muscle,
- High levels (often seen with PCOS) can cause acne, hair thinning, and irregular cycles.
Actionable items to support balanced testosterone levels:
Stabilise blood sugar levels:
- Insulin resistance can increase testosterone levels. Focus on eating balanced meals with protein, healthy fats, and fibre to keep blood sugar steady - refer to part one of this series for more tips
Strength train:
- Lifting weights helps naturally support healthy testosterone levels and improve muscle tone - and it will NOT make you bulky.
Steer clear of endocrine disruptors:
- Reduce exposure to chemicals found in plastics and beauty products that interfere with hormone balance.
- Switch to natural or low-tox options where possible.
By focusing on these actionable steps, the 3 D’s for estrogen, 3 O’s for progesterone and/or 3 S’s for testosterone you’ll be further supporting your hormonal balance - you may also notice a lot of the tips link back to what’s needed to support your insulin and cortisol!
I hope this 3 part series has given you a deeper insight into your hormonal and metabolic health, and how it differs as a woman helping you feel energised, strong, and in control of your hormones.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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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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Natural Acne Solutions Foods To Remove For Clear Skin
NATURAL ACNE SOLUTIONS: FOODS TO REMOVE FOR CLEAR SKIN
2 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
Acne is one of the most common skin concerns in developed nations, and it can affect people of all ages. While there are several factors that influence the presence of acne - including hormones, stress, genetics, bacteria, microbiome health and inflammation — one of the most influential and often underrated ways to support and treat acne is through diet (which is often driving the inflammation).
There is a significant amount of research to support that what you eat affects your skin, and by reducing or removing these foods I have seen significant changes in my clients prevalence of acne as well as their confidence.
UNDERSTANDING ACNE AND ITS ROOT CAUSES
Before diving into diet, it's important to understand that acne is a complex condition. It can be influenced by hormones, stress, bacteria, your gut microbiome and even environmental factors, but inflammation is a key driver of acne development. Modern treatments like antibiotics and Accutane are often prescribed, but these can come with serious side effects, including antibiotic resistance and mental health concerns.
Luckily, there is growing research showing that a holistic approach — particularly focusing on what we eat — can be highly effective in managing and even preventing acne. So what are these foods and how do they affect your skin?
The Dairy and Acne Connection
Dairy, especially milk, has long been suspected to play a role in acne development. While dairy can be a good source of calcium and vitamin D, it also contains growth hormones and proteins that can trigger hormonal imbalances, leading to an increase in sebum production and inflammation, both of which are precursors to acne.
A 2021 study published in the International Journal of Dermatology concluded that dairy intake, particularly skim milk, is associated with an increased risk of acne, potentially due to the presence of whey proteins and growth factors . Additionally, the systemic inflammation caused by dairy can exacerbate skin conditions, making breakouts worse.
What to Do About It:
- Try eliminating or reducing dairy from your diet for a few weeks and see how your skin responds.
- Consider plant-based alternatives like almond or coconut milk that don't contain the same hormones and proteins that might trigger acne. Or focus on raw dairy products that are less likely to contain the nasties and is much easier to digest and absorb for the body.
Omega-6 Fatty Acids: The Inflammation Trigger (aka seed oils)
While omega-6 fatty acids are essential for the body, modern diets are disproportionately high in these fats, primarily due to processed foods and vegetable/seed oils. This imbalance creates a pro-inflammatory environment in the body, which can directly influence acne formation.
A systematic review published in Lipids in Health and Disease found that an excess of omega-6 fatty acids, relative to anti-inflammatory omega-3 fatty acids, can worsen inflammatory skin conditions like acne . When you consume too many omega-6-rich foods, such as corn oil, soybean oil, and fried foods, it amplifies inflammation in the body, making skin issues harder to manage.
What to Do About It:
- Reduce your intake of processed foods high in omega-6 oils.
- Increase your consumption of anti-inflammatory omega-3s, found in flaxseeds, chia seeds, and fatty fish like salmon, to balance the ratio of fats in your diet.
High-Glycemic Index Foods and Acne
Foods with a high glycemic index (GI) — such as white bread, sugary snacks, and soft drinks — cause rapid spikes in blood sugar. These spikes prompt a release of insulin, which in turn stimulates androgen hormones and increases sebum production, both contributing to clogged pores and acne formation.
Research has consistently shown that people who consume a low-glycemic diet experience fewer acne outbreaks. A 2007 study published in the American Journal of Clinical Nutrition found that participants on a low-GI diet saw significant improvements in acne over a 12-week period . By keeping your blood sugar levels stable, you can help control hormone levels and reduce inflammation.
What to Do About It:
- Opt for whole grains, vegetables, and fruits with low to moderate glycemic indexes, such as quinoa, sweet potatoes, and berries.
- Focus on high protein foods and good sources of omega 3 fats to pair with the low-GI carbs to stabilise blood sugars.
- Limit refined sugars and carbohydrates that can trigger insulin spikes.
Holistic Skin Solutions for Clearer Skin
To get the best results for your skin, focus on adopting a balanced, anti-inflammatory diet. By reducing your intake of dairy, inflammatory omega-6 fats, and high-glycemic foods, you can create an internal environment that supports clear, healthy skin. Combine these dietary changes with other holistic practices like stress management and proper skincare for a comprehensive approach to managing acne.
While everyone’s skin responds differently, taking charge of your diet is a powerful step toward achieving clearer, glowing skin without relying on harsh medications.
If you’re wanting to get to the root cause of your acne and want my step-by-step approach to clear glowing skin from within, check out my free masterclass here to give your skin the ultimate glow up!
REFERENCES
- Smith, L. M., et al. (2021). "Dairy intake and acne: A systematic review." International Journal of Dermatology.
- Stangl, G., et al. (2016). "Acne and Nutrition: A Systematic Review." ResearchGate.
- Smith, R. M., et al. (2018). "The role of omega-6 fatty acids in inflammation and acne." Lipids in Health and Disease.
- American Journal of Clinical Nutrition (2007). "Effect of low-glycemic diet on acne." PubMed Central.
- Bowe, W. P., et al. (2016). "Diet and acne revisited: dairy and high glycemic index foods." The Journal of Clinical and Aesthetic Dermatology.
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 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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30 Wellness Habits For Optimal Health And Longevity
30 WELLNESS HABITS FOR OPTIMAL HEALTH + LONGEVITY
24 / JULY / 2024
SHEREE'S HEALTH DIARIES
As I entered my 3rd decade on this planet this month, I thought it only fitting to share some of the wellness habits and hacks that I plan to continue into my years ahead (and ones I wish I had started when I was younger)...
Your body is a temple, and in order for me to fulfil my mission and serve as deeply as I know I am meant to, it is important that I treat it as one.
30 WELLNESS HABITS
- Practice gratitude daily
- Get 7-9 hours sleep
- Hit the sauna 3 - 4 x week for 20+ minutes each time
- Strength train 4 x week
- Get out into nature often, daily if possible
- Wake with the sunshine and set up your circadian rhythm for success
- Say NO if it doesn’t feel aligned, you don’t have to please everybody
- Take cold showers daily (except when you’re on your bleed)
- Practise lymphatic drainage morning and evening
- Dance more, often and as if no one is watching
- Take creatine, not just for your muscles, but for your brain health
- Walk after big meals to balance your blood sugars
- Avoid naked carbohydrates (always put some clothes on - pair carbs with fats or protein to slow the blood sugar spike)
- Only take medications when absolutely necessary, there is almost always a natural solution
- Get your 8+ hugs a day
- Practise self-awareness, manage the stories in your mind, reflect and act from a conscious state and sense of self so you’re always growing and moving forward in a postive direction
- Ask for help when you need it, there is no shame, and you know you’d do the same for others
- Listen to your body, it knows best and is always trying to communicate with you
- Be mindful in the morning even if it is just for 5 minutes, it sets up your day
- Drink your coffee 90 minutes after waking and after a high protein breakfast
- Fast for a reset, to prevent jet lag and to heal your gut - daily overnight for 12 hours is also helpful
- Get your 7.5K+ steps in for your mental and metabolic health
- Magnesium is your best friend, don’t go a day without it
- Surround yourself with people who are where you want to be, going the places you want to go and constantly challenge you in the best way
- Practise giving more than you receive, but be able to receive too
- Ditch the perfume, receipts, plastic bottles and containers
- Breath consciously, in different ways, it controls your state
- Smile, laugh, pray
- Eat your leafy greens, and when you think you’ve eaten enough, eat more
- LOVE, love hard, love big and don’t be afraid to love again
FINAL THOUGHTS
Whilst these may not be your conventional ‘wellness habits’ they are tools/lessons/tips for your mind, body and soul. I can honestly say that I am so proud of myself and grateful to live by these.
Wellness to me is a way of life. It isn’t just ticking a box, nor is it doing it to be ‘trendy’. I genuinely love living this way and I am incredibly happy for it.
Not all of these 30 may resonate with you, and some may take you many more years to learn, or you may be screeds ahead in some. But I am a huge fan of nailing the basics.
Move your body. Nourish your mind. Love from your soul. In my 30 years (which may seem very young), this is the key to fulfilment, happiness and success.
I’d love to know what you’d add to the list… share it with me in the comments below or email me at sheree@shereehannahwellness.com.
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!
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The Moon And Your Menstrual Cycle
THE MOON + YOUR MENSTRUAL CYCLE
26 / JUNE / 2024
SHEREE'S HEALTH DIARIES
Science adding some confirmation to our inner knowings... just in time for the first full moon of the year!
Many of us (myself included), notice a connection to when we bleed and where the lunar cycle is at...
Majority of the population tend to ovulate around a full moon 🌕 (nowish) and bleed 🩸 around a new moon. Vice versa can also be true, and it is for me right now.
The menstrual cycle was shown to have statistical significance in being influenced by weekly and lunar rhythms according to this study done on 35,940 women over 3 years.
The menstrual cycle is influenced by weekly and lunar rhythms. Finally, something more than anecdotal evidence. A study assessing a total of 35,940 European and North American women aged 18-40 years reports statistical significance linking the menstrual cycle with the moon. The onset of menstruation was assessed in prospectively measured menstrual cycles (311,064 cycles) over 3 full years (2019-2021). Both weekly (circaseptan) and lunar (circalunar) rhythms were observed. Results noting most women with a cycle of 27 - 29 days get their periods on a Thursday or Friday. Those with cycles this length had the highest correlation with that of the lunar cycle.
WHAT THE RESEARCH TELLS US
Conclusion excerpt:
Although relatively small in amplitude, the weekly rhythm of menstruation was statistically significant. Menstruation occurs more often on Thursdays and Fridays than on other days of the week. This is particularly true for women whose cycles last between 27 and 29 days. Circalunar rhythmically was also statistically significant. However, it is less pronounced than the weekly rhythm.
My verdict? SCIENCE IS FINALLY CATCHING UP! This is something myself and many other holistic practitioners have witnessed in our clients for years. It’s currently a full moon 🌕 and I am on my bleed 🩸and a lot of women will be ovulating (vice versa is often true for a new moon) What are your thoughts? Are you in sync?
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!