Hormonal Balance and Finding A Calm Moment

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The end of summer is quickly approaching, school is beginning, and life is moving faster and faster each day, leaving many women overwhelmed and tired. This stinks, I'm so sorry if this is where you're at, good news is that this article is about optimizing your hormones so you can feel better and better each day. Whether you are living with hot flashes, craving delicious carbs, not sleeping well, or moody AF, this post may interest you.

Hormonal health is not just about feeling good; it’s about thriving in every aspect of your life. As a trained Hormone Practitioner and Functional DNA Nutritionist, I’ve seen firsthand how a balanced hormonal system can transform lives. I've been on HRT for nearly 25 years, way before it was cool. I feel like it was me and good ol' Suzanne Sommers! (RIP) preparing the road for those who are on it now. Which is so cool.

Understanding Hormone Fluctuations

It’s essential to remember that hormonal fluctuations are a natural part of being a woman. Whether navigating the ebb and flow of your menstrual cycle or entering the transformative phase of menopause, your hormones are in constant motion. The journey to hormonal balance can take anywhere from 3 to 9 months, especially when using Hormone Replacement Therapy (HRT). When working with a functional practitioner, state your symptoms —make sure you are tracking them. As a practitioner, I treat the symptoms and the numbers. Not all practitioners are alike; be mindful of this and know what you want from your interactions with them.

Patience and consistency are key. Different practitioners will prescribe differently, meaning some may only suggest pellets (yuck), while others are all about creams, and others are in between creams, patches, suppositories, and pills. Finding a practitioner who understands you and is willing to "Play" with you can be a challenge.  Some doctors may even treat you like you're crazy or nod their head, questioning why things aren't changing, questioning whether or not you are adhering to your protocol; I know as I've witnessed and experienced this behavior. It was horrible.

This post attempts to educate and empower you as you progress and find optimization. I'm sharing this information so you can become curious about your health and take action. In my practice, when I work with clients, I also share scripts with them to use with their GP or OB/GYN to gain access to hormone support. Remember, you are your unique being with hormones fluctuating daily. Now, having said all of this…

→ Let F*ing Go.

Your Estrogen: Is Your Power Player

Estrogen is crucial for reproductive health, bone density (especially as we age), and our mood! It’s all about finding a delicate balance—too much or too little can cause issues. BIG issues, big mood swings, tenderness, and weight gain. I was just at my OB/GYN last Friday and she reminded me since I have been on my estrogen for so long that, I need to pay attention to my bones and wellbeing. Well, the good news is that I know a bit more then her... regarding my body, my DNA. Yes, she is correct. I do need to pay attention to the level of estrogen I use, but I'm also on top of my phase two detox pathway, which was blatantly revealed in my DNA. Knowing and understanding this removed any lingering questions, and I don't have to stress about a big backlog of estrogen that might happen to someone who is on HRT, especially for someone on it for two+ decades.

How to Optimize:

• Incorporate Phytoestrogens: Foods like flaxseeds, soybeans, and tofu can help.

• Get your mind right: Get quiet and LISTEN for answers you're afraid to ask.

• Use HRT: patch and cream are my preferred methods of use on the low belly or inner thigh.

• Avoid Xenoestrogens: Minimize exposure to plastics and non-organic foods.

• Regular Exercise: Weight-bearing exercises can help balance estrogen levels.

YUMMINESS: Progesterone Keeping You Balanced

Progesterone plays a vital role in counterbalancing estrogen and supporting a calm, stable mood. It also supports sleep—just don't take it too late, or you may wake up groggy the next day!

How to Optimize:

• Boost Vitamin B6: Found in bananas, chickpeas, and fish.

• Use HRT: compounded capsules are my preferred methods.

• Ensure Adequate Magnesium: Crucial for progesterone production.

• Consider Chasteberry Supplements: Known to support natural progesterone levels.

Start Feeling Wild! Balance Your Testosterone - Vital for Well-Being

Every doctor I ever worked with before becoming optimized overlooked, testosterone. This hormones is the bomb; and is essential for energy, your libido, and overall vitality. Who wants to wilt and wither away? NO ONE! Testosterone is often sometimes like a magic bullet.

How to Optimize:

• To Thine Own Self Be True: Start checking yourself out in the mirror, and whisper sweet nothings to yourself, you deserve to be hot, sexy and steamy.

• Use HRT: compounded vaginal suppository is my preferred method of use.

• Consume Healthy Fats: Avocados, nuts, and olive oil are excellent choices.

• Strength Training: Increases muscle mass and supports hormone balance.

• Ensure Sufficient Zinc: Found in shellfish, meat, and legumes.

DHEA: Your Precursor

DHEA is a precursor to other hormones like estrogen and testosterone, playing a crucial role in overall hormonal health. Yet, I don't think we talk enough about this powerhouse and its equally impressive partner, pregnenolone, which serve as foundational backbones to our health and vibrancy.

Imagine DHEA and pregnenolone as the unsung heroes of your hormonal symphony. DHEA, or dehydroepiandrosterone, is produced by your adrenal glands and is vital for the production of sex hormones. It supports immune function, enhances energy, and even has anti-aging properties. Pregnenolone, often dubbed the "mother of all hormones," is a precursor to not only DHEA but also progesterone, cortisol, and other steroid hormones.

These two hormones are like the roots of a tree, anchoring and nourishing your entire hormonal network. Without adequate levels of DHEA and pregnenolone, the balance of downstream hormones like estrogen and testosterone can be disrupted, leading to a cascade of health issues.

Why Are They So Important?

1. Mental Clarity and Mood: Both DHEA and pregnenolone support cognitive function and mood stability. They play a role in enhancing memory, reducing brain fog, and supporting emotional well-being.

2. Stress Response: Pregnenolone is crucial for producing cortisol, the stress hormone. Balanced cortisol levels help you manage stress better and keep your adrenal glands functioning optimally.

3. Energy and Vitality: DHEA boosts energy levels, combats fatigue, and supports overall vitality. It’s your go-to hormone for feeling youthful and vibrant.

4. Immune Support: These hormones enhance immune function, making you more resilient against infections and illnesses.

5. Skin Health: DHEA has been shown to improve skin hydration, thickness, and elasticity. It’s like nature’s anti-aging serum!

How to Optimize:

• Get Your Diet In Line: Greens and cruciferous are a must.

• Consume Omega-3 Fatty Acids: Found in fish oil and chia seeds.

• Move Your Body With Regular Exercise: Exercise can naturally boost DHEA levels. Aim for a mix of cardio and strength training.

• Stress Management: Chronic stress depletes pregnenolone and DHEA. Practice meditation, yoga, and deep-breathing exercises can keep your stress in check.

• Grab the Mindful Life APP and start practicing with me.

Thyroid Hormones: The Metabolic Conductor

I'm not going into the entire thyroid cascade but know that your thyroid hormones, such as T3 (triiodothyronine) and T4 (thyroxine) are making things happen for your metabolism. You're either keeping the weight off and your body temp is great, or you're cold, hot, too skinny, – too plump, or your eyebrows thinning! Your thyroid keeps your energy levels going, and your overall well-being from plummeting into the dark sea of depression, it also ensures that every cell in your body functions at its best. Your Thyroid hormone influences your heart rate, muscle strength, brain function, and mood swings! When your thyroid is balanced, you feel vibrant, energetic, and mentally sharp, alive! But when it’s off-key, everything can go awry, and you look at yourself and want to DIE! I know, I've been there.

NOTES

• TSH (Thyroid Stimulating Hormone): NOTE THAT EVERYONE IS SO UNIQUE ON THIS ONE!!

• TSH tells your thyroid how much T3 and T4 to produce. Think of it as a conductor’s baton, signaling the start of the symphony. BOOM!

• T4 is the storage form of thyroid hormone. It’s like the sheet music in the orchestra, waiting to be converted into T3.

• T3 is the active form, it’s the music in action, the melody that energizes and animates your body.

• I typically run 8 different labs when looking at the thyroid. Some practitioners may call that overkill, but I just call it smart.

How to Optimize:

1. Ensure Adequate Iodine Intake: Iodine is the cornerstone of thyroid hormone production. Without it, the thyroid gland can't effectively produce T4 and T3. Incorporate iodine-rich foods such as seaweed (nori, kelp, dulse), fish, and dairy products into your diet. A little goes a long way, so just a few servings a week can make a significant difference.

2. Boost Selenium Levels: Selenium is a trace mineral that is critical in converting T4 into T3, the active form your body can use. Brazil nuts are a fantastic source of selenium—just one or two nuts daily can meet your daily requirement! Other good sources include sunflower seeds, mushrooms, and whole grains.

3. Incorporate Anti-inflammatory Foods: Chronic inflammation can affect thyroid function. Incorporate anti-inflammatory foods like turmeric, ginger, berries, and fatty fish into your diet. These foods help reduce inflammation and support thyroid health.

4. Exercise Regularly: Regular physical activity can help regulate thyroid function and improve energy levels. Aim for a balanced routine that includes both cardio and strength training.

5. Manage Stress: Chronic stress can wreak havoc on your thyroid hormones. Implement stress management techniques like meditation, deep breathing exercises, yoga, or even a daily walk in nature. These practices can help lower cortisol levels, which in turn supports thyroid health.

6. Avoid Toxins: Environmental toxins, such as BPA found in plastics, can disrupt thyroid function. Opt for glass or stainless steel containers over plastic ones and choose natural cleaning and personal care products whenever possible.

What we don't know can kill us! Magnesium A Missing Ingredient.

Magnesium might be the ultimate multitasker of the mineral world, supporting over 300 biochemical reactions in the body. When it comes to hormone production and overall health, you simply can’t afford to overlook this nutrient. I take it throughout the day, dumping it into my water at least twice a day. I will have clients take capsules when they need to focus! 

Magnesium is critical for synthesizing and regulating hormones, including estrogen, progesterone, and testosterone. It acts as a co-factor in enzyme reactions, ensuring your hormonal cascade functions properly. Without sufficient magnesium, hormone production can fall apart, and then you're feeling numb, fat, moody as hell, and bloated!  Then you think I'm depressed, you go to the doctor, and they prescribe an SSRI, which is a temporary fix leading to so many more significant issues! Magnesium plays a key role in ATP production, the energy currency of your cells. Low magnesium levels could be to blame if you’re feeling fatigued or sluggish. You'll support energy production by boosting your magnesium intake and feeling more vibrant and alive.

How to Optimize Your Magnesium Levels:

1. Eat Leafy Greens: Dark leafy greens like spinach, kale, and Swiss chard are magnesium-rich and easy to incorporate into your daily meals. Think smoothies, salads, and stir-fries.

2. Enjoy Nuts and Seeds: Snack on almonds, pumpkin seeds, and cashews. They are not only delicious but also packed with magnesium. Just a small handful can significantly boost your intake.

3. Relax with Epsom Salt Baths: Epsom salts are magnesium sulfate. Soaking in a warm Epsom salt bath allows magnesium to be absorbed through your skin, promoting relaxation and easing muscle tension.

4. Consider Supplements: If you suspect you’re not getting enough magnesium through diet alone, a supplement might be beneficial. Magnesium glycinate and magnesium citrate are highly absorbable forms.

5. Limit Alcohol and Caffeine: Both alcohol and caffeine can interfere with magnesium absorption and increase its excretion. Moderation is key to maintaining optimal magnesium levels.

Let's Get You Happy. Vitamin D: The Sunshine Vitamin

Vitamin D is crucial for balancing estrogen, progesterone, and testosterone.

How to Optimize:

• Get Sun Exposure: Aim for 15-20 minutes a day without sunscreen.

• Eat Fatty Fish: Include salmon, mackerel, and sardines in your diet.

• Consider Supplements: Especially important during the winter months.

And Just Because: Your Mindful Takeaway

Achieving hormonal balance is a journey that calls for a holistic approach, weaving together multiple threads of health and well-being. It's not just about what you eat or how you move; it’s about creating a lifestyle that embraces stress management, mindful eating, and regular physical activity. Each of these elements plays a vital role in your Fully Optimized Health!

Remember, your journey to hormonal harmony is uniquely yours. By making informed and conscious choices, using this information and collaborating with a healthcare practitioner who understands the intricacies of your hormonal health, you can walk this path with confidence and grace! Trust in the process, be patient, and give your body the time it needs—it is wonderfully resilient and has an innate ability to find balance.

See you in a week, or two!

Cheerio.

Lane

Enjoy every moment. Download my new app and start practicing with me. I’m here to help you on your road to homeostasis!