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!
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Top 5 Supplements Every Woman Should Be Taking For Hormone Health
TOP 5 SUPPLEMENTS EVERY WOMAN SHOULD BE TAKING FOR HORMONE HEALTH
1 / MAY / 2024
SHEREE'S HEALTH DIARIES
One of the biggest questions I get when it comes to hormone health is ‘what supplements should I be taking?’
Now whilst 5 might sound like a lot, there are amazing companies out there that will do a great combo of these in the right dosages to actually help you see a shift.
But please note, I am extra picky with supplement companies that I recommend, as not all supplements are created equally - in terms of dosage but also the type/form of micronutrient that you are getting.
All my clients know how much I stress this, because the wrong type/dosage or even brand can actually make matters worse.
You are probably also wondering, do I even need to supplement?
Well, in reality, whilst I am a FOOD FIRST in my nutrition approach, a lot of these nutrients are no in our soils anymore which means they aren’t in our food, or we are doing things in modern society that deplete these nutrients so much that we are unable to reach the levels needed without supplementation.
BREAKDOWN OF TOP 5 SUPPLEMENTS
Please note this is not replacing medical advice, and you should always check with a qualified practitioner before taking anything (especially if you are on medications)
1. B Vitamins
These are essential for stress, energy, metabolic function, immune system optimisation and ovulation (especially B6, folate and B12).
Beef liver capsules or the food itself is a great option or a high quality B complex like Thorne, BePure or Pure Encapsulations.
2. Magnesium
The more stressed we are the more magnesium we use. Responsible for over 300 different functions in the body, magnesium is essential and helps reduce period pains, headaches and PMS. It can also support blood sugar regulation.
My favourite form is magnesium glycinate, starting dose around 300 mg - however there are different magnesium for different functions. I love Thorne, BePure, or Metagenics CalmX.
Food sources include leafy greens, cacao/chocolate, nuts and seeds.
3. Zinc
One of the biggest deficiencies in our soil is zinc. Zinc is important for ovulation, skin, hair, nails, immunity (to name a few), and 98% of my clients come to me in a deficient state.
Unfortunately the RDI is 15mg and often all you will get over the counter so won’t top your levels up. It is also depleted if you are on the pill. I normally have my clients on a higher therapeutic dosage.
Oysters, red meat and eggs are great sources. Brands I love include BePure, Thorne, and Eve Wellness - Period Pal/All Things Glow.
4. Omega 3's
Yes, even if you are eating fish regularly, this is normally still deficient. Important for brain function, reducing inflammation and therefore supports hormonal acne as well as period cramps.
The scary thing with this is a lot of companies have a higher mercury level than is actually healthy for us to be consuming daily, so I opt for very high grade tested supplements including Nordic Naturals, Designs for Health and BePure.
Food sources include: fatty fish (salmon, tuna, mackerel), chia seeds, walnuts and flaxseed oil
5. Vitamin C
Normally only known for its immune system support, vitamin C is a powerhouse when it comes to cortisol control. Which really supports our hormonal balance.
Be mindful that too much can lead to loose stools and if you have hemochromatosis this is a no-no for you. It is also really hard to get through our food supply, as once the food is picked (e.g. an orange) within 4 days it loses 80% of its vitamin C content
My favourite brands include Metagenics CalmX, BePure, and Designs for Health Liposomal Vitamin C.
MY FINAL THOUGHTS
These are my top 5 supplements that create an amazing baseline for optimal health, however you may need to add some that are more specific to your goals. If you aren’t sure where to start or want a supplement review for tailored advice click here.
Inside the CWC you get access to all my favourite brands and supplement recommendations, as well as discounts off practitioner only supplements to support your health further. Click here to join us!
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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4 Things Keeping You From Losing Belly Fat
4 THINGS KEEPING YOU FROM LOSING BELLY FAT
17 / APRIL / 2024
SHEREE'S HEALTH DIARIES
Losing weight isn’t always easy… especially around our tummies. In fact, this is always the area of biggest complaint when clients come to see me.
Most people experience frustration, shame, and feeling like nothing is working, and I get it
You're eating well
You're exercising regularly
You've cut back on the wine
You've even stopped the daily chocolate fix in the afternoon
And you're feeling like you’re working really hard for not a lot of results
Don’t beat yourself up if you’re feeling any of these! I noticed this in almost all of my clients, which is why I actually don't focus on weight loss in my programs (hear me out)
I’ve done this enough times to know that… When we focus on the number on the scale, it becomes a mind game, all consuming and we look in the mirror every morning wondering why the belly still jiggles.
What we do instead... is focus on what's driving the weight to stick, healing at the ROOT CAUSE, so weight loss is a byproduct of nourishing your body
THERE ARE 4 REASONS TYPICALLY THAT WE STORE WEIGHT…
- Poor liver detoxification (hello too much caffeine)
This speeds up our phase one pathways, but not phase two, which can lead to a traffic jam and our toxins being stored in our fat cells and therefore unable to be cleared from our body - Sugar (you're not getting enough protein)
If you're craving sweets, you're probably not eating enough, and especially not eating enough protein which keeps those cravings at bay. - Alcohol (yes, every glass of wine does add up)
It's not just the fact the body sees alcohol as poison and loads up the liver, but it is often laden with sugar, and creates extra stress... more than a trifecta right here! - High stress (that busy schedule of yours is driving that cortisol too high)
High cortisol causes our body to hold onto weight, particularly around the belly
TRY THIS ONE THING FOR EACH OF THE ABOVE:
☕️ You don't have to give up your coffee, but try having it 90 minutes after waking, with some added protein/fats and only one a day (or a few times a week)
🥩 Aim for 30g of protein at every main meal
🍹 Pause the alcohol for 4 weeks
🙏 Add in some time for you... practice saying NO to things from time to time.
These are the first steps, and I've built out the rest of the step-by-step framework inside Reclaim Your Radiance.
If you’re feeling like the weight just won't shift no matter what you try and want more support, click here for a complimentary wellness assessment call!
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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Easing Period Pain With Zinc
EASING PERIOD PAIN: A STUDY ON THE EFFECTS OF ZINC SULFATE
21 / FEBRUARY / 2024
SHEREE'S HEALTH DIARIES
A recent study looked into how zinc sulfate affects high school students dealing with primary dysmenorrhea - that's just a fancy way of saying period pain or cramping that occurs without any other underlying condition. The study had 103 participants who were split into two groups: one group took 40mg of zinc sulfate, while the other group took a placebo for the first three days of their menstrual cycle for a total of three months!
Okay, let's cut to the chase. The group that took zinc saw a significant decrease in pain scores over the three months. But here's the kicker - the most noticeable changes happened during the third cycle. By the end of the study, the average pain scores in the zinc group were about half of what they were in the placebo group. Now, that's what I call progress!
HOW ZINC CAN HELP WITH PERIOD PAIN
Here's where I think it makes things interesting, because it takes about 100 days for the egg released during ovulation to mature - that's roughly three months. So, it makes sense that we saw the biggest improvements around that time. This is a huge reason why all my protocols with clients are for a minimum of three months to truly allow the intervention to work and solidify in the body.
Let's talk about period pain, or the fancy name for it - primary dysmenorrhea. Basically it’s caused by changes in prostaglandin levels, which lead to muscle contractions and, you guessed it, pain. These levels tend to spike when you regularly indulge on highly inflammatory foods like gluten, refined sugar, and those sneaky seed oils. To add insult to injury, low progesterone levels can also ramp up the pain - so if you’re overly stressed, or not ovulating effectively, you can bet your period pain is going to be more prominent.
Now, here's where zinc comes into play. The researchers believe that zinc works its magic by regulating prostaglandin enzymes, boosting antioxidant enzymes, and dialling down inflammation. And guess what? Previous studies have shown similar improvements with zinc sulfate, which just goes to show that we're onto something big here.
MY FINAL THOUGHTS
So, as your go-to wellness coach and expert, I'm here to share your Weekly Wellness Prescription:. I recommend popping 40 - 50mg of zinc for 3 - 4 days, starting the day before your period. Trust me, this little trick could be your ticket to a pain-free period (especially if you combine it with nutritional changes too).
References:
1. Yoon HS, Lee S, Kim JH, & Park SM. (2021). Association of beetroot juice supplementation with exercise capacity and performance: A systematic review and meta-analysis of randomized controlled trials. Nutrients, 13(3), 905. https://doi.org/10.3390/nu13030905
2. Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, & Garnacho-Castaño MV. (2014). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. Nutrients, 6(2), 750–766. https://doi.org/10.3390/nu6020750
3. Wylie LJ, Kelly J, Bailey SJ, Blackwell JR, Skiba PF, Winyard PG, Jeukendrup AE, & Vanhatalo A. (2013). Beetroot juice and exercise: Pharmacodynamic and dose-response relationships. Journal of Applied Physiology, 115(3), 325–336. https://doi.org/10.1152/japplphysiol.00372.2013
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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Intro To Biohacking What Is It
INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY!
18 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
What on earth is biohacking though?
You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you!
Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we'll delve into four key areas of biohacking that can empower you to optimise your health and vitality.
Essentially, biohacking is all about using science, technology, and lifestyle changes to upgrade your body's performance. Let's get started with a sneak peek into these biohacks.
KEY AREAS OF BIOHACKING
1. Understanding Your Neurotransmitters
Our journey begins with the fascinating world of neurotransmitters, the chemical messengers in your brain that influence your sleep, energy, and mood. While there are many neurotransmitters, four key players to watch are serotonin, dopamine, GABA, and acetylcholine.
- Serotonin: known as the happiness hormone, it regulates your mood and even plays a role in gut health. Low serotonin levels can lead to depression and poor sleep.
- Dopamine: this is your motivation neurotransmitter. It drives ambition, focus, and that "get up and go" feeling. Managing dopamine can help avoid burnout.
- GABA: think of GABA as your "keep calm and carry on" neurotransmitter. It promotes relaxation and is closely linked to managing anxiety. Balancing GABA and progesterone can be essential for peace and stress resilience.
- Acetylcholine: this neurotransmitter is all about focus, memory, and cognition. It's also needed for muscle movement. Keeping acetylcholine in check can help with mental clarity.
These neurotransmitters are your brain's orchestra, and maintaining harmony among them is crucial for your overall well-being.
2. Saunas and Heat Therapy
The power of saunas and heat therapy lies in their ability to create hormesis, a beneficial form of stress. By exposing yourself to comfortably uncomfortable heat in saunas or infrared therapy, you can reap numerous rewards:
- Circulation and Blood Flow: heat therapy improves blood flow and nutrient delivery, which can help with recovery and vitality.
- Detoxification: sweating helps release toxins, heavy metals, and even excess hormones from your body.
- Stress Reduction: sauna sessions promote relaxation and stress reduction, which can lead to better sleep and hormonal balance.
- Cardiovascular Exercise: heat therapy can mimic cardiovascular exercise by challenging your circulatory system. This is particularly true if you combine it with cold exposure.
3. Ice Baths and Cold Therapy
Ice baths and cold therapy are excellent counterparts to heat therapy. They, too, create hormesis, but by exposing your body to cold conditions. Benefits of cold therapy include:
- Stress Resilience: cold exposure can help you become more resilient to stress as your body learns to tolerate the extra stress on the nervous system and adapt
- Mood and Alertness: cold therapy may lead to increased mood, alertness, and cognitive function, reduced anxiety and improved mental clarity.
- Inflammation Reduction: cold exposure can lower inflammation in the body, which is linked to many chronic health issues, as well as the burning of white fat, which can your boost metabolism
- Strengthened Immune System: studies showed that just 30 seconds of cold showering twice a day reduced sick days at work by 29%
4. Grounding
Grounding, also known as "earthing," involves making direct contact with the earth's surface. Whether you're walking barefoot on the ground or using grounding mats, this practice is thought to have numerous health benefits:
- Stress Reduction: grounding may help reduce stress and promote a sense of calm.
- Inflammation Management: some evidence suggests that grounding can reduce inflammation in the body.
- Improved Sleep: grounding has been linked to better sleep quality and duration.
- Balancing Hormones: grounding has the potential to balance hormones and support overall well-being.
FINAL THOUGHTS
Don't forget that biohacking is a highly personalised journey. Whether you're exploring neurotransmitter balance, diving into saunas, ice baths, or experimenting with grounding, these biohacks can empower you to take control of your health and optimise your well-being.
Experiment, and embrace the world of biohacking to unlock your full potential!
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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INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY! 18 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES What on earth is biohacking though? You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you! Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we’ll delve into four key areas of biohacking that can empower you to optimise your health and vitality. Essentially, biohacking is all about using …
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 …
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 …
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, …
Why I Am Drinking Coffee Again
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 for my afternoon clients
Studying after dinner - coffee
And yes I could go straight to sleep after this
My days were 4.30am - 11pm and I’m sure all that was keeping me going was the caffeine running through my veins
I had to drink so much because I was literally so tired all the time, and I thought more caffeine was the answer
THE BENEFITS OF CUTTING OUT COFFEE
It wasn’t until I finished my post grad that I just stopped cold turkey.. any and all caffeine
Suddenly the 10 lbs I’d been trying to lose disappeared, I no longer felt anxious, my moods were more stable and I had an abundance of energy
It wasn’t long after that I learnt what I’d been going through was something they termed back then ‘adrenal fatigue’
The more I looked into it, the more I realised I’d been wiring my nervous system into a chronic sympathetic state
Living in fight or flight constantly by my daily cups of cortisol (aka caffeine)
Fortunately for me, I had stopped the caffeine purely because it wasn’t of need anymore, I’d simply used it for a function and then no longer needed it
I didn’t like the taste, so I didn’t miss it at all
Then learning all the crazy effects it has been having on me was the reason I kept it out
I started noticing this with my clients, even though they didn’t consume anywhere near as much caffeine as me, simply taking a break for 4 weeks was enough
Enough to see stubborn weight shift
Enough to shift their mood highs and lows
Enough to balance our their energy levels
Enough to start seeing a change in their hormones + monthly cycle
So I became the biggest advocate for living caffeine free… until now
WHAT CHANGED?
Don’t get me wrong, I’d always encourage my clients to try it out, it didn’t mean giving it up for life, just seeing how THEIR body reacted and what served them
And I’ll always continue to advocate for that
But in the past 6 weeks or so, I’ve had more cups of coffee than I have in the last 6 years!!
And my body is handling it so well…
I have noticed a little energy dip in the arvo, but other than that, it hasn’t bought back the same awful side effects I’d been experiencing
And I know a huge part of this is my nervous system is now so much more regulated
My stress levels have drastically dropped, and I’m feeling so much calmer and happier in myself
I’m also making sure I have breakfast with plenty of protein first, and don’t touch a cup until I’ve been up for at least 90 minutes
It’s about working smarter and with your body, rather than against it
Coffee itself has a number of benefits, and just like most things, it has its place, it’s just determining what that is for you
Did you find this helpful? Let me know below 👇🏽
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
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, …
WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out: EFFECTS OF HIGH BLOOD SUGAR Energy levels Blood sugar provides the primary source of energy for the body’s cells. Hormone balance Insulin imbalances can affect other hormones in the body. Metabolism High levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiome Blood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream …
IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …