Mood swings, breakouts, cravings? Yep, it’s not just you—it’s hormones, babe. Let’s talk about it. 💁‍♀️✨

Insulin is your master hormone. Drinking caffeine

first thing in the morning and not eating breakfast can lead to insulin resistance. And NEWS FLASH, Alani and Celsius are not healthy energy drinks. Doing this daily is a habit that needs to be changed.

Our world is full of hormone disruptors. This episode is to educate you and to encourage you to begin with one habit to change and then stack another one and another and so forth and so on.

Sleep is so important to overall health. Some things that makes sleep hard are looking at a screen while falling asleep. Use blue light blocker glasses or screen protector. The best thing is to not sleep with a TV on at all. Charging your phone beside your bed also emits tons of EMFs and can disrupt sleep. Charge is across the room from your bed. If you wake up at 3am every morning, this indicates high cortisol and is stressing your body out effecting your insulin levels.

Birth control for acne? These are synthetic hormones and will cause problems in the future. That acne means you ned to get hormone disruptors out of your life and diet. Seed oils are one example and another one is dryer sheets.

Try eating 30g protein at each meal, eating 3 meals a day and try to avoid being a snacker. This will help you maintain steady blood sugar levels throughout the day.

As a female we have 4 different versions of ourself based off the 4 different variations of our cycle. (this will be covered in another episode)

Addressing the habits that will help you reverse insulin resistance, no caffeine first thing in the morning. Wait to have it with food. If you dont address this it can lead to PCOS later. But you can reverse that and it doesn't have to be crazy complicated.

Plastics are another big endocrine disruptor. Try to get away from drinking plastic bottled water. Use a refillable water bottle and filtered water. Also store your food in glass containers and DO NOT heat up leftovers in plastic.

Use wool dryer balls instead of dryer sheets which have been proven to mimic estrogen. Spiders hate dryer sheets so use them to repell spiders instead. You can scent the dryer balls with essential oils.

Cosmetics are another thing to take a deep dive into. Look at ingredients and follow accounts on social media where they educate their audience. Perfume especially can be harmful because we mainly spray it directly on the thyroid. DIME beauty is a clean brand but again try to avoid spraying anything on your thyroid.

Feminine products swap, organic matters here! Vaginal tissue is so thin and easily absorbs toxins. Do a deep dive about "forever chemicals" and educate yourself on these topics. Knowledge is power and I am simple telling you these things to encourage you to get curious about these things and learn all you can.

Hormone check, ask your DR to check certain things like vitamin D3, (optimal needs to be 80-90) https://amzn.to/45YEMeI Also check B12, you need a methylated version to properly absorb. On the topic of vitamins, choose a prenatal vitamin that has folate (methylated) instead of folic acid. Also focus on your gut health because your future self with thank you when you have a baby. We pass along our own gut health to our baby.

Gut health can also help mental health issues! Reach out if you want help. Birth Control can also lead to poor gut health. There are plenty of apps and devices out there you can use to track your cycle and learn when you are ovulating.

Taking too many supplements can also mess up your gut due to most of them having poor ingredients. Also you're filling up on those powder drinks and not eating real food.

Free Guide: https://www.canva.com/design/DAGsf0jSxos/pQda-cYyxfWWwQwmVQRBFg/view?utm_content=DAGsf0jSxos&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h9daeae7850

Simple habits to tweak to change your health.

Mornings: the goal is slow and peaceful. Get up 15-30 min earlier if you're always rushed. Drink electrolytes, and essential amino acids. this can be tracked in macros as 30g protein which is helping you get 30g protein within 30 min of waking.

Put your bare feet in the grass and let the sun hit your face while you drink the mixture. Take 10 deep breaths in through your nose and exhale out your mouth.

This one habit of letting the sun hit your face in the morning before you look at a screen, sets your melatonin production for the evening to help you sleep better that night.

If you plan out your breakfast and make it on Sunday,

then you have a high protein healthy breakfast to eat every day. With your coffee of course. Trying to stop drinking coffee on an empty stomach first thing in the morning. Because this can spike cortisol levels and cause insulin resistance. The goal is protein! If you're in a calorie deficit and not hitting protein, then you are losing muscle. If you're in a calorie deficit but you're hitting 30g of protein at breakfast, lunch, and dinner plus the essential aminos, then you're losing fat.

Movement is very important, and if you're just getting started you can start by walking 3 days a week and doing an at home resistance band workout for strength training. The bottom line is MOVE your body 5-6 days a week for a minimum of 30 min each day.

Goal for longevity is to walk with intention and do weighted exercise to improve bone density.

Is eating healthy expensive? I beg to differ! Go to the store with a plan and only by what you need! wash your fruit and veggies immediately and chop them up so you will eat them! If you fail to plan you will plan to fail. Going through the drive through and eating out for breakfast and lunch all week is what's killing the budget.

At the end of the day, try to go to bed 15-30 min earlier than normal. Try avoiding a screen 30 min -1 hour before bed. You can wear blue light blocking glasses and get a blue light blocking screen protector. Plug your phone in across the room from your bed. Make sure your room is dark and free from clutter. Let your room be your sanctuary! This can really help with your sleep. These new habits can help sleep, energy, stress, and digestion, including bowel patterns and habits.

Body Health essential aminos

To read my blog visit:

To join my retreat visit:

Bonus Friday Podcast- all about the retreat