The Happy Hormone Guide Read online

  I like the Megafood Blood Builder supplement or the Garden of Life Vitamin Code Raw Iron. The daily recommended amount of iron is 18 mg for women ages 18-65.

  PROBIOTIC

  A daily probiotic is beneficial for rebalancing your gut flora, keeping the bacteria happy, and reducing inflammation. This will help reduce bloating and promote daily bowel movements, which eliminate excess estrogen. There are hundreds of probiotic brands out there, but my favorites are the Renew Life (the Extra Care 50 billion is vegan) or the Up4 Ultra Probiotics. There is no daily recommended amount for probiotics, but anywhere from 20-50 billion cultures with at least 12 strains is sufficient.

  OMEGA-3 ALGAE-DERIVED DHA/EPA

  Many dietitians recommend supplementing a vegan diet with DHA or EPA because omega-3 fatty acids are harder to source through plant-based foods than animal proteins. DHA and EPA play an important role in fighting inflammation while also supporting mood, brain health, and heart health. I prefer to get my omega-3’s through flax seeds, chia seeds, and walnuts, but also supplement with the Nested Naturals Vegan Omega-3 or the DEVA Omega-3 DHA supplement. The recommended amount is 250 mg daily of algae-derived long-chain omega-3’s (EPA/DHA).

  What Are Adaptogens?

  Adaptogens come in many forms, from pills and extracts to powders and blends. Adaptogens are amazing plants that tend to grow in the most inhospitable areas of the earth: deserts, cold mountains, dry and barren land. Some even date back to the ice age. Living in such harsh conditions, adaptogenic plants have developed a surreal resiliency to survive environmental stressors. When we consume these adaptogens, our body’s ability to deal with stress in our internal and external environments greatly improves. Adaptogens do not serve one single function; instead, they adapt to whatever your body needs help with at the time and work to alleviate the symptoms. Most of the adaptogens I’m sharing with you are pretty standard. I’ve found that they greatly help my ability to deal with stress. I include different adaptogens in the symptom-specific supplement and herb section, but feel free to do your own research and incorporate more based on your body’s unique needs.

  SYMPTOM-SPECIFIC HERBS & SUPPLEMENTS

  The plant-based essentials in the last section are the most important forms of supplementation for happy hormones and should be incorporated before adding any of the following, which are bonuses that can promote holistic healing and alleviate unwanted symptoms. Multiple options are included for each symptom, but this doesn’t mean you should take them all at the same time. Talk to your doctor first, do your research and then choose the additional herbs and supplements that could work best for you.

  SEVERE PMS

  □Vitex Chaste Tree Berry (not suitable for all types of PCOS)

  □Rhodiola

  □DIM (diindolylmethane), like Estroblock Pro

  □Dong Quai

  □Shatavari

  AMENORRHEA AND OVULATION SUPPORT

  □Vitex (Chaste-Tree Berry)

  □Evening Primrose Oil

  □Ashwagandha

  □Maca powder (the red variety)

  □Inositol

  PERIOD CRAMPS

  □Cramp Bark

  □Reishi

  □CBD Oil (from high-quality brands such as Charlotte’s web or NuLeaf Naturals)

  □Saje Wellness Moon Cycle Soothing Oil Blend (apply to the lower abdomen and lower back)

  THYROID SUPPORT

  □Magic Moss by SOL Solutions (contains sea moss, bladderwrack, dandelion)

  □Ashwagandha

  □L-tyrosine

  □Sea vegetables (nori, kelp, dulse)

  LIVER SUPPORT AND ESTROGEN DETOXIFICATION

  □DIM (Diindolylmethane): Estroblock Pro Triple Strength

  □Milk Thistle (I recommend HealthForce Superfoods Liver Rescue) paired with Holy Basil

  □Magic Sea Moss by SOL Solutions (contains sea moss, bladderwrack, dandelion)

  □Calcium D-Glucarate

  □N-acetyl Cysteine

  □Alpha Lipoic Acid

  □Herbal Detox Support Teas: Milk Thistle, Dandelion, Burdock Root, Fennel, Licorice, Ginger

  ANTI-INFLAMMATORY SUPPORT

  □Bacopa Monnieri

  □Turmeric Curcumin (with black pepper extract for absorption)

  □SAM-e

  □Shilajit

  □Reishi

  □CBD Oil

  ANTI-STRESS AND HPA AXIS SUPPORTING

  □Peony and Licorice (or plain licorice root)

  □L-theanine

  □Rhodiola

  □American Ginseng

  □Bacopa Monnieri

  □Ashwagandha

  □Holy Basil

  □Lucuma

  □Phosphatidylserine

  □Cordyceps

  □Schisandra Berry

  □Astragalus

  □Mucuna

  □CBD Oil

  DIGESTION, MICROBIOME AND GUT HEALTH

  □Digestive Enzymes

  □Probiotics

  □L-glutamine

  □Reishi

  □CBD Oil

  □Diatamaceous Earth

  □Herbal Teas: Fennel, Ginger, Licorice, Peppermint

  BLOOD SUGAR & INSULIN SUPPORT

  □Berberine

  □Inositol

  □Holy Basil

  □Chromium

  □Alpha Lipoic Acid

  □Cinnamon

  FOR SLEEP AND INSOMNIA SUPPORT

  □Ashwagandha

  □Holy Basil

  □Melatonin

  □CALM Magnesium Tea

  □CBD Oil

  □Herbal Teas: Chamomile, Magnolia Bark, Valerian Root (can cause grogginess)

  □Essential Oils: Lavender, Cedarwood, Chamomile, Vetiver, Sandalwood, Ylang Ylang

  DEPRESSION AND ANXIETY SUPPORT

  □St. John’s Wort

  □SAM-e (S-adenosylmethionine)

  □L-theanine

  □Genius Joy (combines l-theanine, l-tyrosine, SAM-e, 5-HTP, Rhodiola)

  □Reishi

  □Holy Basil

  □He Shou Wu

  □Mucuna

  □Lucuma

  □CBD Oil

  BRAIN SUPPORT, FOCUS & CONCENTRATION, COGNITION, MOOD ENHANCEMENT

  □B-complex

  □Bacopa Monnieri

  □L-theanine

  □Rhodiola

  □Gotu Kola

  □Lions Mane

  □Eleuthero

  □Saw Palmetto

  □Cordyceps

  BOOST FERTILITY

  □Vitex (Chaste-Tree Berry)

  □Ashwagandha

  □Maca powder (the red variety)

  □Myo-inositol

  □DIM (Diindolylmethane - Estroblock Pro)

  □Shatavari

  LIBIDO SUPPORT

  □Maca powder or capsules

  □Cistanche

  □Cordyceps

  □Moringa

  □Schisandra Berry

  MENOPAUSE SYMPTOMS

  □Dong Quai

  □Black Cohosh

  □Maca powder (the red variety)

  □Red Clover

  □Coenzyme Q10

  □Caffeine and Soy Products

  ACNE

  □DIM (Diindolylmethane - Estroblock Pro)

  □Holy Basil

  □Milk Thistle

  □Berberine

  □Herbal Detox Support Teas: Milk Thistle, Dandelion, Burdock Root, Fennel, Licorice, Ginger

  Natural Thyroid Support and Treatment

  The following are treatment methods to support, correct, and rebalance your thyroid naturally. It’s important to note
that a comprehensive approach is necessary—it’s not enough to take a supplement and hope it cures your thyroid condition. This type of natural support involves looking at your body as a whole.

  While often overlooked, there are several nutrients necessary for proper thyroid function, including zinc, iodine, selenium, and vitamins D and B. Make sure you are getting plenty of these nutrients.

  Address gut health and gut problems like malabsorption of nutrients, unhealthy gut bacteria, and leaky gut, parasites, or infection.

  Add probiotics and digestive enzymes into your diet

  Raw cruciferous vegetables can inhibit thyroid function, so always cook or lightly steam your Brussels sprouts, cauliflower, broccoli, kale, etc.

  Manage stress

  Get quality sleep

  Only drink filtered water to avoid chlorine, fluoride, and other chemicals in unfiltered tap water (and use a fluoride-free toothpaste)

  Eat foods rich in zinc (and copper, for counterbalance) like sesame seeds, pumpkin seeds, cashews, soybeans (edamame), sunflower seeds, tempeh, garbanzo beans, lentils, lima beans, and oats

  Switch to a gluten-free diet

  Avoid processed foods

  Eat more sea vegetables (kelp, dulse, and nori), which are natural sources of iodine

  Reduce the use of toxic, endocrine-disrupting products (see chapter 2)

  Consider working with a functional medicine doctor to find the root cause of your thyroid imbalance

  WELCOME TO THE HAPPY HORMONE METHOD. You are now equipped with the knowledge and understanding to begin your new lifestyle. In Part 1, you learned about the endocrine system and how internal and external factors affect hormone balance. Now you can put this knowledge into practice through the Happy Hormone Method and reap the incredible benefits of living, eating, and exercising with each phase of your cycle.

  Before launching into the specifics of each cycle phase, it’s important to set your body up for success using the following four lifestyle action steps. These are to be implemented now and continuously throughout the Happy Hormone Method. They are the pillars for bringing about natural hormone balance and optimal health. They build on each other, and each plays a part in supporting you for the long term.

  THE LIFESTYLE ACTION STEPS ARE:

  □Managing blood sugar, cortisol, and stress

  □Removing endocrine disruptors

  □Promoting digestion and elimination

  □Harmonizing food and workouts

  Your hormones won’t become balanced overnight. It likely took years to throw off your hormone balance, so it will take time to put the pieces back together—3-6 months or longer. The Happy Hormone Method is a new way of living which incorporates a lot of change, but I wouldn’t be here writing this book for you if I didn’t whole-heartedly believe in this lifestyle.

  1. MANAGING BLOOD SUGAR

  Managing blood sugar is the most important hurdle when starting the Happy Hormone Method. If you don’t get this action step right, your endocrine system won’t have the chance to function at an optimal level.

  Blood sugar (blood glucose) comes from the foods you eat and drink. Your brain relies on glucose for fuel, and your cells need it for energy. After every meal or beverage that you consume, your pancreas secretes a hormone called insulin into your bloodstream. Insulin tells your cells it’s okay to use this glucose for energy. It then stores any extra glucose that your body doesn’t immediately need in your liver and cells, for future use. When blood sugar gets low, such as in between meals or during exercise, the glucose is released. But if the extra glucose never gets used up, then it gets stored as fat.

  HIGH BLOOD SUGAR

  Major blood sugar problems arise when you consume inflammatory, processed foods, and refined sugars. While some of these may provide a spike of quick energy, they also cause a quick blood sugar drop which leaves you feeling fatigued, irritated, and craving more sugar, often leading to weight gain. These high-glycemic foods include things like donuts, sugary cereals, white or wheat toast, soda with artificial sweeteners, fruit juices which are high in sugar and loaded with empty calories, low-calorie “diet” foods, chips, cookies, and candy. Any of these foods will spike your blood glucose to high levels.

  The endocrine system relies on blood sugar stability. Your body interprets mismanaged blood sugar as internal stress and in turn, signals your adrenal glands to release cortisol and adrenaline. From there, all your body can focus on is stabilizing your blood sugar levels, and you will feel the rollercoaster effects for the rest of the day. Having consistent, elevated blood glucose levels leads to insulin resistance, which can lead to prediabetes and type 2 diabetes.

  LOW BLOOD SUGAR

  On the other hand, when you eat too many carbs, the opposite can happen: low blood sugar (or hypoglycemia). After you consume an excess of carbs, the pancreas can pump out too much insulin. This extra insulin uses up too much of the glucose, and you are back at square one with low blood sugar and feeling hungry again. I think we’ve all experienced this: eating a big meal, feeling hungry an hour later and wondering why. In addition to eating too many carbs, low blood sugar can result from skipping meals, restricting certain food groups, and not eating enough calories.

  Because your brain runs on glucose, it’s hard to stay focused when your blood sugar is low. The best thing to do is to eat food that gradually raises your blood sugar, rather than high-glycemic food which will cause a spike and then a crash. Keeping blood sugar stable will help your pancreas release insulin only in the amounts it needs. When your blood sugar is balanced, you’ll feel energized, upbeat, focused, and productive. It’s your job to pay attention to your blood sugar throughout the entire day and respond before it gets too low, with foods that won’t spike your blood sugar.

  Managing blood sugar requires effort and planning. It doesn’t happen by chance, it happens from making conscious choices at every meal—from the time you wake up until your head hits the pillow at night. But once you understand how to eat to stabilize blood sugar and recognize signs of an imbalance, you’ll be on the right track.

  SIGNS OF BLOOD SUGAR IMBALANCE

  □Intense sugar and carb cravings

  □Difficulty losing weight

  □Belly fat

  □Brain fog

  □Jittery

  □Poor memory

  □Feeling hangry, woozy, or jittery if you miss a meal

  □Fatigue after eating

  □Irritability

  HOW TO KEEP YOUR BLOOD SUGAR STABLE

  The following techniques probably appear obvious and easy enough to manage, but sometimes it takes a closer look into what we are eating (not just what we think we’re eating) to realize the areas in which we can improve. Hidden sugar is everywhere, in everything. All in all, it’s best to limit your sugar intake altogether, plus it’s nice to live a life that isn’t controlled by sugar cravings.

  AVOID PROCESSED, INFLAMMATORY FOODS

  Stick to low-glycemic foods like veggies, leafy greens, legumes, nuts, and seeds, and low-sugar fruits (berries, cherries, pears, apricots, plums, and apples are best for this). If you want a fruit that’s higher in sugar, pair it with a fat source to avoid blood sugar spikes, like a banana with peanut butter, or mango with coconut.

  The top inflammatory foods to avoid include refined sugar, artificial sweeteners, alcohol, wheat, gluten, dairy products, and processed vegetable oils (canola oil, corn oil, soybean oil, sunflower oil, cottonseed oil, and safflower oil).

  BALANCE MEALS WITH FIBER, HEALTHY FAT AND COMPLEX CARBS

  Instead of eliminating all carbohydrates, make sure carbs or sugars are from whole foods (like fruit, starchy veggies, or whole grains) and balance them with the other macronutrients. Include a source of protein, fiber, and healthy fat with all of your meals. Doing this will slow the absorption of sugar into th
e bloodstream and prevent blood sugar spikes or drops.

  For more on macronutrients, see chapter 4 on this page.

  USE NATURAL SWEETENERS AND WHITE FLOUR ALTERNATIVES

  You may not even realize how much sugar you consume until you start paying more attention to every single thing you eat. Make sure to look at the labels.

  I encourage you to switch to natural sugar alternatives derived from plants or fruit, instead of relying on refined sugars.

  Remove any artificial sweeteners from your diet immediately. They hinder sugar metabolism, damage intestinal bacteria, and alter how your body processes fat which can cause weight gain and an increased risk for obesity and diabetes.

  NATURAL SUGAR-FREE SWEETENERS (THESE WILL NOT SPIKE YOUR BLOOD SUGAR)

  □Monk fruit granulated sweetener (I prefer the Lakanto brand)

  □Medjool dates (they are whole foods after all)

  □Stevia liquid drops (I prefer the flavored Sweet Leaf Sweet Drops)