“Right now, my brain is the most important organ in my body and I want to make sure I get through this transition year.”

This episode is all about the simple lifestyle steps you can take to manage your complicated or non-existent cycle. 

In this podcast, Simple Lifestyle Steps to Manage Your Complicated or Non-Existent Cycles, we cover:

• Thriving Through Your Hormonal Shifts
• Unlocking Hormonal Harmony: Navigating Your Menstrual Cycle
• Navigating Peri-Menopause: Balancing Hormones and Supporting Your Body
• Taking Charge of Your Hormonal Journey: Menopause and Post Menopause

Thriving Through Your Hormonal Shifts

Welcome back, everyone! In this solo episode, I want to address some questions that have come up since the release of my new book, “Fast Like A Girl.” I want to delve into four hormonal phases of a woman’s life, exploring how they impact fasting lanes and food choices. These phases are your fertility years, peri-menopausal years, menopausal transition, and postmenopausal years. Understanding the hormonal imbalances and changes experienced by the women in your lives allows for better support and collaboration, ultimately improving women’s health entirely. I encourage women of all ages to listen to this episode, as fostering unity among different decades and stages is SO important. I want us to come together, support each other, and build a strong community to create a future where women’s health is prioritized and cherished. With that, let’s dig in!

Unlocking Hormonal Harmony: Navigating Your Menstrual Cycle

First things first, let’s talk about the fertility years, typically spanning from around 13 to 35. During this time, it’s crucial to have a regular cycle. Now, I’m not saying that you become more infertile after 35, but research suggests that these years are important for establishing a healthy rhythm. One crucial aspect of hormonal health in your 20s and 30s is nutrient replenishment. Birth control pills, for instance, deplete vital nutrients you need such as magnesium, zinc, iodine, 5-HTP, and Vitamin D. These nutrients play significant roles in hormone production, detoxification, and overall well-being. So, it’s essential to focus on adding these nutrients back into your diet or consider appropriate supplementation. Furthermore, paying attention to your microbiome is key. Cultivating a diverse and healthy gut microbiome through the inclusion of prebiotic, probiotic, and polyphenol-rich foods is crucial for your hormone metabolism and balance. Microbiome repair during your younger years can positively impact your hormonal health as you approach the peri-menopausal stage. As you navigate through your fertility years, remember to prioritize your hormonal health. Whether it’s syncing your cycle through fasting, replenishing essential nutrients, or supporting your microbiome, these strategies will lay the foundation for a smoother hormonal journey. 

Navigating Peri-Menopause: Balancing Hormones and Supporting Your Body

This stage typically kicks in after the age of 35, so if you’re in your late 30s and suddenly experiencing hot flashes, don’t panic! It’s more common now than ever before, and there’s an environmental reason behind it, but I want to focus on what’s happening hormonally. Around the age of 35, we begin to see a decline in progesterone, which is the first hormone to take a dip. Progesterone serves several purposes in your body, one of which is its role as a precursor to GABA, a neurotransmitter that promotes a calm state. So, if you’re noticing increased anxiety as you move through your 30s, this can easily be why! Don’t worry, it’s perfectly normal! When that anxiety strikes, I want you to turn to your hormone-feasting foods. These are the foods that support your hormonal balance – foods like sweet potatoes, legumes, and potatoes to boost your glucose levels. This can help calm you down because your body requires glucose not only for progesterone production but also for your neurotransmitters GABA and serotonin. Remember, every woman’s journey is unique, and your hormonal needs may fluctuate. So, even if your usual approach is a keto diet, it’s okay to add a few carbs when needed. Play around with different options and find what works best for you. It’s all about giving yourself the tools to overcome those pesky hurdles during peri-menopause. 

Taking Charge of Your Hormonal Journey: Menopause and Post-Menopause

During the menopausal transition year, when you’re going without a period, your estrogen levels are the lowest they’ve ever been. This can lead to symptoms like hot flashes, difficulty handling stress, memory problems, depression, and reduced work capacity. This is a crucial time to prioritize your brain health and make the necessary adjustments to your lifestyle. To support your brain during this transition, consider incorporating fasting into your routine. Estrogen loves fasting, and ketones can provide mental clarity and calmness. If you’re feeling like you don’t know yourself anymore, remember that your brain is recalibrating, and things will get better after this year.

Moving on to post-menopause, the years after you’ve gone a year without a cycle, you may still have symptoms like weight gain, hot flashes, cloudy thinking, or depression. This is when longer fasts can be beneficial to improve insulin sensitivity. Additionally, incorporating weightlifting or bodyweight exercises can help maintain muscle mass, while proper protein intake, aiming for 30-40 grams per meal, supports muscle building. Regarding fasting, a weekly variation may work well, the 5:1:1 approach. This involves five days of intermittent fasting and keto biotic, choosing your preferred fasting window, and one day of extended fasting for hormonal and cellular repair. On the non-fasting day, increase your glucose and focus on protein-rich meals to promote progesterone production.

Remember, this is your journey, and it’s essential to listen to your body and find what works best for you. Prioritize your brain health, make lifestyle changes, keep learning and adapting, and don’t hesitate to seek guidance to support you through all phases. Take charge of your hormonal journey and thrive through every stage – you got this, ladies!