Subscribe
Share
Share
Embed
Boost your energy, balance hormones naturally, and heal holistically all without uprooting your entire life! Learn the secrets to balancing your hormones at: freehormonetraining.com.
Have you ever tried to Google your symptoms only to slam the laptop shut in frustration? Do you want natural, holistic solutions that actually work? Are you tired of being told that everything is normal, when you know it’s not? Are you ready to take back your health to live your best life?
In this podcast, you’ll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results that allow you to live a healthy and balanced life without a life-long pharmaceutical prescription.
If you're ready to reclaim your energy, learn how to listen to your body, and holistically improve your overall health, you're in the right place! I’ll be sharing my tried and true methods for blood sugar balance, improved sleep quality, weight loss, and increased energy levels so you can live your healthiest life all without unreasonable lifestyle shifts, like restrictive dieting or excessive supplementing.
I’m Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.
Five years ago, I found out I had fibroadenomas (benign breast tumors), which 90% of the time return after surgical removal. I decided not to undergo the operation and instead found a way to heal the underlying cause. After years of extreme pain, irregular cycles, and ovarian cysts, I finally learned how to balance my hormones which healed my fibroadenomas and led me to regular, pain-free periods.
I learned how to make lifestyle shifts, remove toxins from my environment, and give my body what it actually needs to function optimally and heal on a cellular level. After my experience, I became a Functional Diagnostic Nutritional® Practitioner so that I can empower women in their own holistic health journey.
Even if you’ve been told your labs are normal or that your symptoms aren’t a cause for concern - YOU are the expert of your body and your experience. You deserve to feel AMAZING, not just “normal”. I’m here to help you achieve optimal overall health through simple, straightforward lifestyle changes that you can start to implement today.
Balancing Hormones Naturally isn’t just the name of the podcast, it’s the way forward to a happier, healthier life and I can’t wait to join you on the journey!
Connect with Leah:
📧 Email: leahbcoaching@gmail.com
🌐 Website: leahbrueggemann.com
📷 IG: @leah_brueg and @balancinghormonesnaturally
Hosted on Acast. See acast.com/privacy for more information.
[SPEAKER_00]: There's so much that you can do here.
[SPEAKER_00]: I am not going to say that it's easy, but it's possible.
[SPEAKER_00]: And it's very possible if you are going to commit and be consistent.
[SPEAKER_00]: Okay, doesn't mean that you're going to be perfect every day.
[SPEAKER_00]: It means that you're going to have a lot of imperfect reps.
[SPEAKER_00]: And that is going to get you where you want to go.
[SPEAKER_00]: Now number one, if you have been diagnosed with PCOS,
[SPEAKER_00]: You are not your diagnosis.
[SPEAKER_00]: And the reason why I want to make this so crystal clear is if we make PCOS our diagnosis and PCOS our identity, you will never be able to walk away from it.
[SPEAKER_00]: If we truly want to get rid of our symptoms, if we want to totally put this in remission, you cannot take on PCOS as an identity.
[SPEAKER_00]: You're struggling with PCOS.
[SPEAKER_00]: You're dealing with it.
[SPEAKER_00]: You're making progress.
[SPEAKER_00]: It's all good.
[SPEAKER_00]: But you are not PCOS.
[SPEAKER_00]: Welcome to the balancing hormones naturally podcast.
[SPEAKER_00]: This is your podcast host, Leah Brugman.
[SPEAKER_00]: I am a functional diagnostic nutritional practitioner.
[SPEAKER_00]: Here you're going to get actionable steps.
[SPEAKER_00]: You can take today to start balancing your hormones naturally so that you can maximize your menstrual cycle for painless periods, more energy and weight loss.
[SPEAKER_00]: Learn my three secrets to balancing hormones naturally.
[SPEAKER_00]: Just go to freehormonetraining.com and save your spot.
[SPEAKER_00]: Let's dive on it.
[SPEAKER_00]: So today, we're going to be talking about balancing your hormones with patients.
[SPEAKER_00]: So three sets of balancing your hormones naturally.
[SPEAKER_00]: Now, PCOS can look different for a lot of women.
[SPEAKER_00]: And it affects quite a few women.
[SPEAKER_00]: And most of them are handed birth control and told us the way in here's metformin.
[SPEAKER_00]: And that's not a plan.
[SPEAKER_00]: That's lazy medicine.
[SPEAKER_00]: And did sleep in a way with the doctors?
[SPEAKER_00]: Sleepy.
[SPEAKER_00]: But at the same time, they're teaching you what they know.
[SPEAKER_00]: But they don't have the education on this that they should, which is a problem.
[SPEAKER_00]: Because there's so much you can do lifestyle and nutrition that they aren't taught.
[SPEAKER_00]: They're just like here.
[SPEAKER_00]: We have to trigger an ovulation with medication.
[SPEAKER_00]: All this gone birth control.
[SPEAKER_00]: And I have had clients balance their hormones, get regular periods, lose stubborn weight, get pregnant, all of that with that medication.
[SPEAKER_00]: I've had obsessing over carbs without going keto.
[SPEAKER_00]: So this was really for anyone who has PCOS, irregular cycles, stubborn weight.
[SPEAKER_00]: fatigue, hormonal chaos, like you're, you're going to get some value out of this.
[SPEAKER_00]: So first of all, what is PCOS?
[SPEAKER_00]: So PCOS is polycystical variant syndrome because the syndrome not a disease, which means it looks different for everyone.
[SPEAKER_00]: We obviously have like the stereotypical, what we think is PCOS, you have a missing cycling, you have the string of pearls around your
[SPEAKER_00]: We often associate it with infertility.
[SPEAKER_00]: We also often associate it with like unwanted hair growth or unwanted hair loss, sharing a lot of weight like mostly in your abdomen.
[SPEAKER_00]: In that that can be the case, but to actually be diagnosed with PCOS, you can you need to have two out of the three.
[SPEAKER_00]: So one is irregular missing periods, symptoms of excess androgens or excess androgens.
[SPEAKER_00]: And the thing is, we need to change the name.
[SPEAKER_00]: vote that we try and change the name because over is our dynamic and so you can have this one time when you go to the doctor and they're like, oh, you're a PCS and the next time you go to the doctor, you don't have this and so they go, oh, you don't have PCS.
[SPEAKER_00]: So you are constantly all over the place wondering what's going on.
[SPEAKER_00]: you can have missing cycles in irregular cycles without having PCOS.
[SPEAKER_00]: You can have CIS without having PCOS, okay?
[SPEAKER_00]: And you can have insulin resistance without having PCOS.
[SPEAKER_00]: So it's important to kind of, I think, know where you are in this syndrome and also just make sure if you are getting diagnosed, you are clearly getting diagnosed, not just getting thrown a band-aid of like, oh yeah, you have missing cycles, you have PCOS.
[SPEAKER_00]: Here's birth control, right?
[SPEAKER_00]: Now, there are a lot of myths and things that I want to bust when comes to PCOS.
[SPEAKER_00]: And if you are diagnosed with PCOS, it does not mean that you're walking the way with the sedgents of infertility and waking.
[SPEAKER_00]: It's not true.
[SPEAKER_00]: Okay, there's so much that you can do here.
[SPEAKER_00]: I am not going to say that it's easy, but it's possible.
[SPEAKER_00]: And it's very possible if you are going to commit and be consistent.
[SPEAKER_00]: Okay, doesn't mean that you're going to be perfect every day.
[SPEAKER_00]: It means that you're going to have a lot of imperfect reps.
[SPEAKER_00]: And that is going to get you where you want to go.
[SPEAKER_00]: Now, number one, if you have been diagnosed with PCOS, you are not your diagnosis.
[SPEAKER_00]: And the reason why I want to make this so crystal clear is if we make PCOS, our diagnosis and PCOS, our identity, you will never be able to walk away from it.
[SPEAKER_00]: If we truly want to get rid of our symptoms, if we want to totally put this in remission, you cannot take on PCOS as an identity.
[SPEAKER_00]: You're struggling with PCOS.
[SPEAKER_00]: You're dealing with it.
[SPEAKER_00]: You're making progress.
[SPEAKER_00]: It's all good.
[SPEAKER_00]: But you are not PCOS.
[SPEAKER_00]: And I think that's really important to just know this is so important in your healing journey.
[SPEAKER_00]: This is something that my clients and I work on a lot is letting go of the identity of a label, right?
[SPEAKER_00]: Because I can't get pregnant because I'm PCOS.
[SPEAKER_00]: I can't do that because I'm PCOS.
[SPEAKER_00]: Really challenge that I encourage you to challenge that so comment symptoms that are outside of like what you need to get diagnosed with a R irregular missing periods hair growth.
[SPEAKER_00]: Hair loss, acne, weight gain, especially in abdominal area fatigue, mood swings.
[SPEAKER_00]: And there's a few different types of PCR.
[SPEAKER_00]: Now, this isn't regulated in the medical community, conventional medicine.
[SPEAKER_00]: You're not going to go in and be like, oh, you have inflammatory PCR.
[SPEAKER_00]: So you have post-filled PCR.
[SPEAKER_00]: So you have adrenal PCR.
[SPEAKER_00]: It's not really said there.
[SPEAKER_00]: But I think it's important to kind of like know what are your drivers for PCOS because you can tackle it differently.
[SPEAKER_00]: If you want to get started with mushrooms and you have no idea which one to get started with because there's so many you need to get the go get her set from a versatile wellness.
[SPEAKER_00]: Now the reason why this is a great great great starter set is because you're kind of touching on.
[SPEAKER_00]: all of the points that I feel like you need throughout the day.
[SPEAKER_00]: You're getting your energy, you're getting your stamina, you're getting your anti-oxidance, you're getting your calmness, you're getting your ovulation support, all of the things, okay?
[SPEAKER_00]: So in the go-getter mushrooms that you have three jars, the first one is going to be quarter-saps, and this is a great one to start your mornings, so you're going to be getting up taking this with your breakfast, you're going to have natural energy, stamina, and endurance, and then they also have chaga in here.
[SPEAKER_00]: Chaga is one of my
[SPEAKER_00]: personal favorites for anybody dealing with insulin resistance as well.
[SPEAKER_00]: But this is going to help support inflammation.
[SPEAKER_00]: It's super high in antioxidants.
[SPEAKER_00]: And then in the evening, you can wind down with the four mushroom blend.
[SPEAKER_00]: And this has racy lines, man.
[SPEAKER_00]: She's talking in my talkie.
[SPEAKER_00]: I feel like a lot of people know the benefits of racing lines made for like calmness, HPA access, brain focus, brain detoxification, all of those.
[SPEAKER_00]: But you guys, I love my cocky.
[SPEAKER_00]: Let me tell you why I love my cocky.
[SPEAKER_00]: It is so good for blood sugar, but it's so good for supporting ovulation.
[SPEAKER_00]: And you guys know, when I talk about balancing your hormones naturally,
[SPEAKER_00]: you have to support ovulation.
[SPEAKER_00]: It's so, so, so important.
[SPEAKER_00]: So I think that the go-getter set is a great one to start with if you have no idea where to start with mushrooms.
[SPEAKER_00]: And the reason why I will recommend a virtue to the day I die.
[SPEAKER_00]: Yeah, I'm just gonna say that because unless they just drastically change, which I know they are not because they are such an ethical company, they are so transparent.
[SPEAKER_00]: about everything across the board.
[SPEAKER_00]: Their supplements, their jars are glass.
[SPEAKER_00]: I mean, most mushroom companies, you guys notice our package is plastic, not a versatile.
[SPEAKER_00]: Their package is in glass.
[SPEAKER_00]: On top of that, their certificate analysis is right on their website.
[SPEAKER_00]: They're certified organic.
[SPEAKER_00]: They're feeding body only.
[SPEAKER_00]: And my favorite is they have a high extraction ratio.
[SPEAKER_00]: So I can take one capsule, one capsule and reach a therapeutic dosage.
[SPEAKER_00]: And by therapeutic dosage, I mean,
[SPEAKER_00]: multiple thousand milligrams not this in any video little like two hundred and fifty milligrams that you see other places and people are like two hundred and fifty milligrams therapeutic dosage out only if you would be taking like a million capsules and nobody wants to do that so
[SPEAKER_00]: When you get a versia wellness, the Gogetter set, it's already ten percent off as a set.
[SPEAKER_00]: And because they're awesome, you can stack that with the code, Leah, LEAH to save an extra fifteen percent.
[SPEAKER_00]: Yes, those are stackable.
[SPEAKER_00]: Go to versiawellness.com, that's EVERSIO wellness.com and use the coupon code, Leah, LEAH.
[SPEAKER_00]: So a lot of times when we'll have a lot of symptoms of PCOS after birth control.
[SPEAKER_00]: Do you have post-cult PCOS or did you have PCOS before in birth control just depleted you of all necessary nutrients in?
[SPEAKER_00]: Now everything's just exacerbated or are you so depleted post- birth control that you have a lot of symptoms of PCOS and then you can get rid of it.
[SPEAKER_00]: I don't know.
[SPEAKER_00]: I don't know the answer there.
[SPEAKER_00]: I truly don't.
[SPEAKER_00]: I have seen a lot of clients have why old, why old, hormones after birth control.
[SPEAKER_00]: dealing with inflammatory acne, missing cycles, irregular cycles, and immediately they're told they have PCOS, and then while I haven't told it was thirty that weird, honestly, and my opinion, that is the easiest one to get rid of, because it's like,
[SPEAKER_00]: Do you really have it?
[SPEAKER_00]: I don't really know.
[SPEAKER_00]: Like, did you have it before the birth control and birth control exacerbated it?
[SPEAKER_00]: Or are we so depleted from birth control that we have all the symptoms of it?
[SPEAKER_00]: I know that is one.
[SPEAKER_00]: Another one is inflammatory PCOS.
[SPEAKER_00]: Another one is insulin resistant.
[SPEAKER_00]: This is the most common one and then adrenal.
[SPEAKER_00]: So adrenal PCOS is one.
[SPEAKER_00]: Our journals are in overdrive and
[SPEAKER_00]: This is actually going to be supported and treated self-treated differently than insulin resistance.
[SPEAKER_00]: So it is important to kind of know which one you sit in in order to know which one you sit in, you actually need to run labs.
[SPEAKER_00]: So that's important because based on those numbers, then you're like, oh, okay, I'm insulin resistance because obviously my fasting glucose and my fasting insulin are wildly out of
[SPEAKER_00]: numbers.
[SPEAKER_00]: In the functional world, we like to see fast and glucose between, sorry, a brain blank, seventy six and eighty six.
[SPEAKER_00]: And we like, I think this is maybe a little bit different depending on where you sit, but I like to see passing and slumble.
[SPEAKER_00]: So, that's just, you can note that.
[SPEAKER_00]: You don't have to have every classic symptom to have PCOS.
[SPEAKER_00]: Sometimes you just have two or three.
[SPEAKER_00]: And I think one of the biggest ones that I see people dismissed is if they don't have to lose weight and they are PCOS.
[SPEAKER_00]: And people like, you don't have PCOS.
[SPEAKER_00]: Like, well, just because I don't have to lose weight, doesn't mean I don't have PCOS.
[SPEAKER_00]: So, this is where conventional advice I feel like.
[SPEAKER_00]: Just, this is the boat.
[SPEAKER_00]: You are put on birth control.
[SPEAKER_00]: And I have a lot of people who tell me, I was from birth control, and I don't have a period without birth control, and that's why I can't get pregnant.
[SPEAKER_00]: Well, you aren't having a period on birth control either.
[SPEAKER_00]: And I'm talking about functional pill birth control on that suppresses ovulation.
[SPEAKER_00]: You are having what's called a pill bleed.
[SPEAKER_00]: Now, to actually balance our hormones, we need ovulation.
[SPEAKER_00]: Now, is birth control then going to be able to fix ovulation?
[SPEAKER_00]: No, because it's pressing it.
[SPEAKER_00]: It's like trying to like, you have a bullet wound and I'm going to put a bandit on it, but I never took the bullet out.
[SPEAKER_00]: It's like, okay, well, that's not really going to heal is it.
[SPEAKER_00]: That's what birth control is with PCOS.
[SPEAKER_00]: So when you come off a birth control and you don't have a period and you're like, oh, well, I have to go back on birth control.
[SPEAKER_00]: Well, you weren't having a period on birth control either.
[SPEAKER_00]: You were having what's called a pill bleed.
[SPEAKER_00]: So the goal here is still to figure out how to restore ablation.
[SPEAKER_00]: Then you'll get your period back.
[SPEAKER_00]: Met Foreman is a band-aid for blood sugar.
[SPEAKER_00]: You need to address blood sugar at the root.
[SPEAKER_00]: You need to sensitize yourselves to insulin and we need to literally peel back the layers that impact blood sugar outside of food.
[SPEAKER_00]: That's going to be like your sleep, your adrenal support, your stress, your minerals that impact blood sugar.
[SPEAKER_00]: Taking out carbs and overexercising can make things worse, especially for adrenal driven PCOS, and I see a lot of fatigue with PCOS, so obviously, like, overexercising is just going to also make things worse, so that's something to kind of keep in mind there.
[SPEAKER_00]: I don't know why.
[SPEAKER_00]: We have blood sugar and balances, so the answer is get rid of carbs.
[SPEAKER_00]: No, the answer is let's fix the issue with carbs.
[SPEAKER_00]: Let's sensitize ourselves, so we can utilize carbs, because carbs are very important for ovulation.
[SPEAKER_00]: Carbs are very important for thyroid function.
[SPEAKER_00]: Okay?
[SPEAKER_00]: So step number one, what's it gonna be?
[SPEAKER_00]: If you've been here for any amount of time in my world, what is step number one gonna be?
[SPEAKER_00]: Balance, blood sugar, daily, balance, blood sugar, mealy, like all the time.
[SPEAKER_00]: Okay?
[SPEAKER_00]: This is a foundational step for all types of PCOS, okay?
[SPEAKER_00]: Allen's blood sugar, sensitizes cells to insulin, better ovulation, better progesterone, less symptoms.
[SPEAKER_00]: Okay.
[SPEAKER_00]: So let me explain to you insulin.
[SPEAKER_00]: So this is your cells over here, right?
[SPEAKER_00]: Okay.
[SPEAKER_00]: This is your cells over here on my fist.
[SPEAKER_00]: And you eat something that is going to bring up your blood sugar.
[SPEAKER_00]: So we have glucose and it's just like hanging around, hangs around too long.
[SPEAKER_00]: It's going to cause inflammation.
[SPEAKER_00]: And insulin comes over and it has to unlock the cell to get glucose in.
[SPEAKER_00]: Now, here's your key.
[SPEAKER_00]: So you go.
[SPEAKER_00]: Influen tries to unlock the cell and the cell's like prunky, prunky, prunky.
[SPEAKER_00]: Okay, so you go get another key.
[SPEAKER_00]: So now you have two keys and you're trying these keys.
[SPEAKER_00]: Your cells are like, okay, okay, and you do that until you have like seven keys and you finally have the right key and then the cells go, okay.
[SPEAKER_00]: So now instead of taking one key, it's exciting.
[SPEAKER_00]: And this is why when our cells are resistant to those keys, you can't find the right one and it takes.
[SPEAKER_00]: It causes inflammation.
[SPEAKER_00]: We have so much insulin circulating, which is obviously going to make it extremely hard to lose weight.
[SPEAKER_00]: And when we have insulin resistant every time we're spiking our blood sugar, it's causing our ovaries to produce more testosterone, which if we help you see us, we probably right have an issue with too much testosterone, okay?
[SPEAKER_00]: And that's why this can cause a really big issue with
[SPEAKER_00]: hormonal acne.
[SPEAKER_00]: Okay.
[SPEAKER_00]: So it doesn't mean that we get rid of carbs.
[SPEAKER_00]: It means that we're going to manually balance our blood sugar.
[SPEAKER_00]: So our blood sugar is going to be his rolling hills versus peaks and valleys.
[SPEAKER_00]: And the more you do this and the more you focus on all the other aspects that balance blood sugar, you are going to sensitize yourselves to insulin.
[SPEAKER_00]: I have seen it happen.
[SPEAKER_00]: I have seen women take their numbers from like wildly high to well within range.
[SPEAKER_00]: And guess what?
[SPEAKER_00]: They get
[SPEAKER_00]: pregnant if that is their goal.
[SPEAKER_00]: They have regular ovulations.
[SPEAKER_00]: This is important, okay?
[SPEAKER_00]: So this is boring.
[SPEAKER_00]: This, this is the boring stuff when it comes to blood sugar.
[SPEAKER_00]: It's not about like, I don't know, buying hundreds of supplements.
[SPEAKER_00]: I find that women like to buy a lot of supplements when they feel like they have no other control over their hormones.
[SPEAKER_00]: I feel like that deserved a mic.
[UNKNOWN]: Good.
[SPEAKER_00]: But it's true.
[SPEAKER_00]: And I would ask yourself, if you're always looking for the next supplement to like, throw at the problem, do you truly feel out of control with your help?
[SPEAKER_00]: Or
[SPEAKER_00]: do we just feel out of control with our bodies?
[SPEAKER_00]: And we can't implement the habits that we know we need to implement.
[SPEAKER_00]: So we try to out supplement them.
[SPEAKER_00]: What is balancing our blood sugar look like eating within thirty sixty minutes of waking, including protein fat and lowly cement carbs at every meal, stop skipping your meals, stop doing faster workouts.
[SPEAKER_00]: You want to have half your plate, be non-starchy veggies, quarter protein, quarter fat and carb, aim for one gram of protein,
[SPEAKER_00]: per pound of ideal body weight.
[SPEAKER_00]: So if ideal body weight is hundred and thirty or hundred and forty, that's the amount of protein we're searching for.
[SPEAKER_00]: And you want to aim for at least thirty grams of protein to break your fast in the morning with breakfast.
[SPEAKER_00]: Okay.
[SPEAKER_00]: Now, something I find with people is that when they try and hit their protein, they actually overeat in every other category of their life.
[SPEAKER_00]: Just because we need to add more protein doesn't mean that we need to add like a ton of protein powders and like peanut butter and
[SPEAKER_00]: No, it's been like all of these things that also have a ton of out in a ton of cars, right?
[SPEAKER_00]: This is where animal protein shines a light.
[SPEAKER_00]: Okay, so that's important to know.
[SPEAKER_00]: You feel like you're doing everything right.
[SPEAKER_00]: You're eating the good foods.
[SPEAKER_00]: You're doing your workouts.
[SPEAKER_00]: You feel like you're saying no to all cookies and cakes and snacks, but you're exhausted, bloated, stuck at the same way.
[SPEAKER_00]: Blood Sugar is going to be your game changer.
[SPEAKER_00]: And this is probably what you're missing.
[SPEAKER_00]: It's not what you're doing.
[SPEAKER_00]: It's how your body is responding to you.
[SPEAKER_00]: And this is where the Nutrusense program can help you figure that out.
[SPEAKER_00]: You're going to wear a glucose biosensor that gives you twenty-four-seven insight in how your meals, stress, sleep, and exercise are affecting your blood sugar.
[SPEAKER_00]: But the most important thing is that you're not left to decode the data alone.
[SPEAKER_00]: Because oftentimes, all here from women they're like, I wore,
[SPEAKER_00]: a glucose biosensor, but I don't know what to do with it, and it stress me on.
[SPEAKER_00]: I'm more confused, and that is why the Nutrisense program is really a game changer for you.
[SPEAKER_00]: You get paired with a glucose-certified dietitian who helps you actually take action and understand what you're seeing.
[SPEAKER_00]: It turns your numbers into simple, doable steps that can fit your actual life and for most of you, this is going to be zero dollars out of pocket.
[SPEAKER_00]: And this is metabolism training that actually works because it's based on your body, not some cookie cutter plan.
[SPEAKER_00]: So if you are sick of guessing, of trying harder, of starting over, and you want to actually have something that moves the needle and makes it really easy to follow, just go to neutercens.io slash Leah and use the code Leah thirty three to save thirty three percent on your neutercens program.
[SPEAKER_00]: So that's N-U-T-R-I-S-E-N-S-E dot I-O slash Leah.
[SPEAKER_00]: and use the code, Leah, thirty-three.
[SPEAKER_00]: So let me give you an example of a beautiful breakfast that would hit this goal and would be extremely easy to implement.
[SPEAKER_00]: You can prep it at a time.
[SPEAKER_00]: Okay, this is going to be an egg bake.
[SPEAKER_00]: So I like doing, you can do eggs, scrambled eggs.
[SPEAKER_00]: You can do egg whites if you need more lean protein, cottage cheese.
[SPEAKER_00]: I'll mix all that in peppers, onions.
[SPEAKER_00]: spinach, chicken sausage, that was the other one.
[SPEAKER_00]: I was like, what am I missing?
[SPEAKER_00]: Chicken sausage.
[SPEAKER_00]: And makes it all up.
[SPEAKER_00]: Scramble scramble scramble scramble.
[SPEAKER_00]: Put it in the oven, bake till it's done in this pan.
[SPEAKER_00]: Do the math of how much you added in there.
[SPEAKER_00]: So then you know what serving size you would have to eat in order to get your protein.
[SPEAKER_00]: And then add some berries with it for breakfast or at an orange with it for breakfast.
[SPEAKER_00]: Kiwi would be another great one.
[SPEAKER_00]: High vitamin C. There's your breakfast for the week and you prep it for what?
[SPEAKER_00]: twenty minutes one day and now you have all your breakfast for the week okay it doesn't have to be harder we just have to think smarter okay so that's important I have had a lot of clients especially with PCOS who will say like it's what takes me out is the cravings and when we can manually balance your blood sugar you will see such a massive difference in cravings and an energy so if you can't
[SPEAKER_00]: do all of your meals right now and you're going to start with one to start building this habit.
[SPEAKER_00]: Let it be breakfast because the more stable you can keep your blood sugar for breakfast, the more stable it will be for the rest of the day.
[SPEAKER_00]: Okay.
[SPEAKER_00]: I'm going to move you down because like there you go.
[SPEAKER_00]: I just felt like the camera was really high and it was kind of annoying.
[SPEAKER_00]: Okay.
[SPEAKER_00]: So step number two, we need to reduce inflammation.
[SPEAKER_00]: Inflammation is going to mess up our hormone communication.
[SPEAKER_00]: It's going to make you feel all
[SPEAKER_00]: crackling old makes insulin resistance worse and it doesn't need to be fifteen supplements to start with.
[SPEAKER_00]: Okay, so one of the best things that we can do for inflammation is going to be sleep.
[SPEAKER_00]: Even if sleep is imperfect as of right now, you can still start creating a habit with it.
[SPEAKER_00]: And one of there's a couple of things that I have seen make such a drastic difference in sleep and inflammation and their free
[SPEAKER_00]: but nobody wants to do them.
[SPEAKER_00]: So I challenge you.
[SPEAKER_00]: Turn, get off your screens, get off your screens, two hours before bad, even better.
[SPEAKER_00]: Go to bed with this ton.
[SPEAKER_00]: Just quite easy on the summer because it goes to bed here at like, nine thirty.
[SPEAKER_00]: But anyways, I like to read my candle if I can't get off well, that's my book.
[SPEAKER_00]: So that is my screen, I guess, I would say.
[SPEAKER_00]: Not my phone, my candle.
[SPEAKER_00]: So what I do is I have like this, it's like a sticky red filament thing that I put over it.
[SPEAKER_00]: So I don't have like the blue light.
[SPEAKER_00]: I find that to be really helpful or wherever like glasses, if I'm reading, but sleep.
[SPEAKER_00]: and staying consistent with it, going to bed at the same time, waking up at the same time, and going outside before going to bed, and then getting outside in the morning, don't get on your phone.
[SPEAKER_00]: So things that I do to help myself do this, because I find this one to be the hardest, is like I said, I have red light glasses, but I have that red filament that I put over my Kindle.
[SPEAKER_00]: So my phone, like, on my work stuff, like shuts down at nine, and it should shut down earlier, but right now it shuts down at nine.
[SPEAKER_00]: And I have my Kindle.
[SPEAKER_00]: I have my red light glasses if I need to do anything because right now with newborn life I'm going to be honest sometimes I have to record a podcast late in the night or have to do client labs or I have to do something like that so red light glasses best friend and I turn my phone on airplane mode when I'm done so I don't turn my phone off airplane mode until I've been up for a little bit during the day so I can't answer you okay because
[SPEAKER_00]: As soon as I start seeing like notifications, I'm like, oh, I got an answer.
[SPEAKER_00]: I got an answer.
[SPEAKER_00]: I have all pushed notifications off on my phone, except for texting.
[SPEAKER_00]: So, but I'll turn it on airplane mode.
[SPEAKER_00]: That's really useful.
[SPEAKER_00]: So I find that to be very helpful.
[SPEAKER_00]: Those are like the couple little things that I do.
[SPEAKER_00]: Baby wakes up multiple times a night and just like roll with punches right now.
[SPEAKER_00]: So I'm gonna be perfect.
[SPEAKER_00]: Do it again.
[SPEAKER_00]: I would really pay attention to foods with a ton of added ingredients in flammatory seed oil.
[SPEAKER_00]: Um, like if you're majority of your diet is packaged food versus whole foods, I think just moving over to whole foods, you're going to see a massive difference in inflammation.
[SPEAKER_00]: So they're and then the health support.
[SPEAKER_00]: Now, the reason why I'm not going to tell you a bunch of supplements to like heal your gut and do all of that, I want to tell you things that are going to help optimize your stomach acid, which will therefore help to optimize your digestion, which will therefore help to optimize your nutrient absorption.
[SPEAKER_00]: That is bitters.
[SPEAKER_00]: Bitters are amazing.
[SPEAKER_00]: I don't think they give enough.
[SPEAKER_00]: They're not given enough love and I might like that better than I just said at times.
[SPEAKER_00]: I think they're both important, but if you have a lot of issues with digestion, I would start with bitters.
[SPEAKER_00]: Some of my favorites are from subluna.
[SPEAKER_00]: SUV, LUNA, subuna.
[SPEAKER_00]: I like the clua bitters.
[SPEAKER_00]: I like, I think it's called my bitter half bitters.
[SPEAKER_00]: Kat, Nip, if you're someone that deals with a lot of nervous anxiety, there's just some issues.
[SPEAKER_00]: Nip, bitters would be really good for you.
[SPEAKER_00]: I just put them on your tongue and let it sit there for thirty seconds before you swallow it and try and take it ten minutes before eating.
[SPEAKER_00]: So I love those.
[SPEAKER_00]: Anything from subluna you can use my name.
[SPEAKER_00]: I'll eat age to save.
[SPEAKER_00]: I think it's ten percent.
[SPEAKER_00]: Maybe it's fifteen.
[SPEAKER_00]: I think it's ten percent with them.
[SPEAKER_00]: Minerals are going to be really, really, really, really, really important for digestion because you need sodium and you need potassium to have optimal stomach acid.
[SPEAKER_00]: So that's where electrolytes can be really helpful getting in your little mineral mocktails.
[SPEAKER_00]: So that can be really useful.
[SPEAKER_00]: I'm just going to like list off a ton of electrolytes that I like you need.
[SPEAKER_00]: Is there are you ready?
[SPEAKER_00]: You light from body bio.
[SPEAKER_00]: I love if you need something that doesn't have
[SPEAKER_00]: month for its debut or anything in it.
[SPEAKER_00]: So these supplements, you can get from the full script dispensary at a discount.
[SPEAKER_00]: Let me tell you how to get there.
[SPEAKER_00]: So I think it's just linked in the show notes under favorites.
[SPEAKER_00]: It will say like Leo's favorites and like click on that and then scroll to the bottom where it says like gay or supplements at a discount.
[SPEAKER_00]: It's there.
[SPEAKER_00]: Whatever's heck going with this, you guys.
[SPEAKER_00]: Okay.
[SPEAKER_00]: So that's where I would get enzymes.
[SPEAKER_00]: I like smidge HCL free and that's where you can get body bio ELITE.
[SPEAKER_00]: and then I like just ingredients electrolytes.
[SPEAKER_00]: I think their discount code is my name.
[SPEAKER_00]: They're for punch and Hawaiian ice.
[SPEAKER_00]: So good.
[SPEAKER_00]: Paleo Valley electrolytes.
[SPEAKER_00]: They're lemon lime.
[SPEAKER_00]: I love that one.
[SPEAKER_00]: It's just not super tangy.
[SPEAKER_00]: It's amazing.
[SPEAKER_00]: I love it.
[SPEAKER_00]: You can use my name with them.
[SPEAKER_00]: Paleo Valley.
[SPEAKER_00]: Use my name Leah to save with them.
[SPEAKER_00]: I think it's fifteen percent.
[SPEAKER_00]: And then
[SPEAKER_00]: what else we got in the terms of a electrolyte.
[SPEAKER_00]: Subluna also has electrolytes without monk food and CV out.
[SPEAKER_00]: They have a little bit of maple syrup, I think.
[SPEAKER_00]: They have their skin glow ones, then they also have the volcano people ones.
[SPEAKER_00]: That one tastes disgusting to me, but I do like the benefits of that one.
[SPEAKER_00]: So those are all things that are, I think, really useful to help support your stomach acid, which will help support your gut health, which is why.
[SPEAKER_00]: So again, not fifteen supplements, just
[SPEAKER_00]: picked to.
[SPEAKER_00]: And then we need more ablation.
[SPEAKER_00]: And this one is kind of a bigger broader topic because figuring out why you don't have ablation or why you have irregular ablation is kind of like a deep dive that we have to go into to figure out what's going on with ablation.
[SPEAKER_00]: Obviously, if it's insulin resistant impacting ablation,
[SPEAKER_00]: we need to start with blood sugar balance because that's gonna make the biggest difference for supporting ovulation.
[SPEAKER_00]: And then the next one that I would be doing would be minerals, mineral testing.
[SPEAKER_00]: This is why I love HTML testing when it comes to where's my ovulation?
[SPEAKER_00]: Because if you don't have enough of the nutrients that you need and at a cellular level, you don't have the minerals that you need to support your thyroid absorption and to support your adrenals,
[SPEAKER_00]: Your body's just like, well, I'm not gonna emulate.
[SPEAKER_00]: I don't feel safe to emulate.
[SPEAKER_00]: I don't have the tools to emulate.
[SPEAKER_00]: And this is where HTML testing is amazing.
[SPEAKER_00]: And also it shows you how you can support your blood sugar through your minerals.
[SPEAKER_00]: Because yes, there are mineral patterns that impact blood sugar.
[SPEAKER_00]: And when we can fix those, that makes such a difference in all of the other work that you're doing.
[SPEAKER_00]: And then another one, which I feel like is non-comventional when it comes to supporting ovulation is stress resilience, adaptable nervous system would be another way to talk about it.
[SPEAKER_00]: That isn't just sitting here and doing breath work like in and for four and all for eight.
[SPEAKER_00]: It's doing things to help.
[SPEAKER_00]: your nervous system become more adaptable and resilient and able to handle stress.
[SPEAKER_00]: So unloading your stress bucket every day.
[SPEAKER_00]: Does that mean you're going to start your day off with visualization exercise.
[SPEAKER_00]: You're going to actively like walk away from situations and do things to help regulate your nervous system.
[SPEAKER_00]: I do this obviously a lot.
[SPEAKER_00]: And I will say that had a very proud moment with my two and a half year old who was having a meltdown about something or other.
[SPEAKER_00]: and he comes over and goes, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah
[SPEAKER_00]: It may be hang out more with the people who make you feel relaxed in a piece and more centered correlation.
[SPEAKER_00]: Gentle movement is great for supporting ovulation.
[SPEAKER_00]: Obviously, because it's going to help insulin, it's going to help stress as well.
[SPEAKER_00]: I wouldn't be doing hit workouts, but like walking, trying to get your ten thousand steps.
[SPEAKER_00]: I feel like that's just like a brand number of people gave out, but I will say that I say such a difference with people when they do actually hit their ten thousand steps because on an average, I see people barely hit four thousand.
[SPEAKER_00]: And then they wonder they're like, why can't I lose weight?
[SPEAKER_00]: I'm like, well, let's just start with getting more walking in.
[SPEAKER_00]: Let's just get more movement and massive exercising.
[SPEAKER_00]: Let's just get some walking in.
[SPEAKER_00]: And this is where tracking your ovulation is important because you could be somebody who's just having a withdrawal bleed.
[SPEAKER_00]: without an ovulation.
[SPEAKER_00]: So we want to actually be tracking the ovulation, actually be tracking that time from ovulation to period and making sure it's long enough.
[SPEAKER_00]: So where is your ovulation?
[SPEAKER_00]: It's going to be the first start.
[SPEAKER_00]: You have to be like, okay, is it insulin resistant to mesh testosterone doing?
[SPEAKER_00]: And now I have enough minerals to my drain holes needs more support to my thyroid needs more support.
[SPEAKER_00]: All of these things.
[SPEAKER_00]: And this is where testing can really be your game changer.
[SPEAKER_00]: Oh.
[SPEAKER_00]: This is why we do testing in the Parmon Reset program.
[SPEAKER_00]: This is why we work on stress resilience.
[SPEAKER_00]: This is why we work on reducing inflammation.
[SPEAKER_00]: This is why we have such results with women who have PCS, okay?
[SPEAKER_00]: It's not a life sentence.
[SPEAKER_00]: It's a hormonal and balance.
[SPEAKER_00]: It's a metabolic imbalance that you can rebalance, right?
[SPEAKER_00]: Doesn't mean you get rid of it, but you can put it in remission.
[SPEAKER_00]: Put it in your rear-view window.
[SPEAKER_00]: You don't need perfection.
[SPEAKER_00]: Remember how I said, perfection is not the goal here, imperfect rep.
[SPEAKER_00]: consistently over time, we're gonna get you there.
[SPEAKER_00]: So it's like, okay, it wasn't perfect with that meal.
[SPEAKER_00]: Great, moving on next meal.
[SPEAKER_00]: I wasn't perfect with my stress today.
[SPEAKER_00]: Great, moving on.
[SPEAKER_00]: Next, they were gonna do a little bit better.
[SPEAKER_00]: Okay.
[SPEAKER_00]: And accountability and having somebody else walk alongside you and look over this bird's eye view.
[SPEAKER_00]: So you don't have to gas and throw spaghetti at a wall.
[SPEAKER_00]: We'll truly make a difference for you.
[SPEAKER_00]: So if you're like, yes, I need to make this difference.
[SPEAKER_00]: I need more help.
[SPEAKER_00]: I want the testing.
[SPEAKER_00]: I want to
[SPEAKER_00]: I want to feel better and want to not have this be my sentence and actually put it in that rear view window, hormone reset program.
[SPEAKER_00]: We can help you.
[SPEAKER_00]: Oh, book your free console call to see if it's a good fit for you because we do want to hear your story.
[SPEAKER_00]: So just go to bit.least-hRP free call and we'll chat with you.
[SPEAKER_00]: Make sure you fill out the symptom form so we can make sure we have some actionable advice for you to walk away with on your call.
[SPEAKER_00]: And if this was really helpful for you, I would mean the world to me if you would share it with somebody.
[SPEAKER_00]: I don't have shared on your social media.
[SPEAKER_00]: Share it with a friend.
[SPEAKER_00]: Did you know that one year we were in the top one percent of podcasts that were shared via text message?
[SPEAKER_00]: That's because you, that's because you're awesome.
[SPEAKER_00]: Thank you for listening to today's episode of balancing hormones naturally.
[SPEAKER_00]: If you found this helpful, I would love for you to share it with a friend and post it on your stories and tag balancing hormones naturally podcasts so we can get this message out.
[SPEAKER_00]: You can find me on Instagram, at Leah, underscore, BRU-EG, and I would absolutely love to hear from you.