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SLEEP REVIEW POWER HOUR

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FOOD REVIEW POWER HOUR

YOUR PERSONALISED NEXT STEPS WITH FOOD TOWARDS FEELING FABULOUS

YOUR MODERN WOMAN'S WELLNESS BLUEPRINT

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📈 Part 6️⃣ of the DUTCH test hormone series

📈 Part 6️⃣ of the DUTCH test hormone series. Androgens = male hormones. Ladies, we need them just as much, but in lower quantities, obvs! 😉 Quantitatively, women secrete greater amounts of androgens than of estrogen.
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📈 The DUTCH test measures:
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▪︎Total DHEA - an anti-aging steroid hormone & a mother hormone to testosterone + estrogens
▪︎Testosterone
▪︎Testosterone pathways - via 5-alpha & 5-beta enzymes
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📍The hormonal production pathway is:
cholesterol (and why too low is not a good thing!) -> pregnenolone -> DHEA -> androstenedione -> testosterone -> 5a-DHT & 5b. Pfew! It’s a complex web.
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Testosterone is the main androgen. Testosterone is responsible for muscle retention, libido, bone health, drive & motivation, energy, metabolism.
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⚠️ What’s important:
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📍That it is in range
📍Which metabolic pathway we prefer (5a or 5b)
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Ideally, the dial on the graph above (swipe) should be in the middle.
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The 5-alpha pathway converts to DHT, which is the most potent androgen.
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⚠️ What DRIVES testosterone UP? 📍High insulin - think diets high in processed/simple sugars & 📍stress.
Insulin stimulates the ovaries to produce more testosterone in women (in men - it can promote excess estrogen, not good!).😩
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⚠️ Preference to the 5-alpha pathway will create more DHT, which can cause all the symptoms above (in men too - high DHT is responsible for male pattern baldness).
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What PUSHES the 5A PATHWAY - 📍inflammation, 📍blood sugar dysregulation, 📍genetics.
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⚠️ LOW testosterone is not good either - can lead to low libido, low mood, low energy.
What lowers is? 📍Low DHEA (the mother hormone) can be a cause + 📍inadequate conversion (adrenal health is key, think stress!).
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If you have any of these symptoms, I encourage you to investigate. No need to suffer in silence! You can apply to work with me via the link in bio. ❤
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Save the post and share with anyone who may benefit from the info. ❤

“I don’t have time to make healthy meals”. Y

“I don’t have time to make healthy meals”. Yes, you do.💡 What you do not have time for is creating healthy meals on the fly if this is out of your usual routine and way of eating.
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Well, no one has time OR energy for that! It’s exhausting! 🤷‍♀️ Thinking about how to do things that are out of our normal routine requires A LOT of mental energy.
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Sustainable healthy living is all about HABITS. 🌟 Not motivation, feeling amazing and even feeling inspired (no one is all the time). Create them habits and then you do not have to think about food 24/7. Who wants to live like that???
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If you do not make eating and cooking easy (-er), your healthy sprints will keep resulting in you defaulting to your usual habits.🌟 The path of least resistance. All perfectly normal and part of human existence.
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❗Start with something doable and until you have made that an easy habit - i.e. you do not have to think about it much - do not move onto the next one (unless you’re unwell and need to change things quicker).
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🎈Start with one meal, let’s say breakfast.
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🎈Find 4-5 healthy recipes you’d like to try (keep an open mind and experiment with new ingredients!).
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🎈Buy all the ingredients. Yes, you will *fail* if you want to make an omelette and have no eggs, lol! Unless you’re aiming for a chickpea version.
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🎈Trial them out, one at a time, on the weekend or when you’re not rushed. I hate cooking when I have zero time.
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🎈When you have several that you like (it can take us up to 21 times to try something new to develop a taste for it!), figure out how much and what ingredients you need for the week and put them on your shopping list.
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🎈Have a folder - online or paper, apps are good too, where you have the recipes stored for easy access.
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🎈If you can prepare anything in advance, make a note in your diary to do that.
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Not sure what ingredients are healthy? ➡️ Grab my Kitchen Makeover Guide (link in bio), it will take you through every food category.
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This pic - quick lunch on a busy working day. Sauteed red peppers for 2-3 mins, with sauteed chickpeas and mushrooms (from the night before) and plenty of rocket! EASY. 😍

Yep 🙌 I've had a pretty good and possibly my mo

Yep 🙌 I've had a pretty good and possibly my most productive January ever! Have been supporting several new pre menopausal clients in balancing their hormones and optimising their health with very good results. Super proud of them & love their commitment to changing life long unhelpful habits. ❤
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But why does it feel like Jan 1st was 3 years ago? 😂
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P.S. Not setting New Year's resolutions totally works, in case you fancy trying something different next year. 😉
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How has your Jan been? Yay, Meh, or Nay? If you're not loving it, hang in there. 3 more days 🤩
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📷@erin.stutland

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