Welcome back!
My name is Samantha Linden,
Also known as the Blissful Soul.
This is our series,
Happy Hormones,
A 30-day gut reset for women.
If you haven't started from day one yet,
I highly recommend doing so to maximize your success and understanding.
Throughout a woman's monthly cycle,
Estrogen,
Progesterone,
And testosterone levels fluctuate.
We must consider our diet and fasting habits to best balance these hormones.
I will give you a breakdown of what is happening so you can best attend to your body.
Days 1 through 10,
Estrogen production occurs during the first 10 days.
Your body focuses on producing estrogen,
Which is essential for ovulation.
Estrogen levels build on day 1 and peak between days 1 and 15.
Signal an ovulation around days 11 and 15.
After this peak,
Estrogen levels begin to decrease for the rest of the cycle.
For menopausal women,
Estrogen declines and causes insulin resistance.
Over the years,
Estrogen has been naturally declining,
Leading to increased insulin resistance.
It's a balancing act.
When insulin levels rise,
Estrogen levels fall,
And vice versa.
Therefore,
Improving metabolic fitness is crucial.
One benefit of estrogen is that when estrogen levels are optimal,
You benefit from healthier skin and hair.
During the first 10 days of your cycle,
You may notice improved mood,
Optimism,
Stress management,
Memory,
Communication,
And social connections.
This is because estrogen helps secrete oxytocin,
Glutamate,
And BDNF.
If you're experiencing hot flashes during perimenopause or menopause,
It could indicate an estrogen imbalance.
Diet recommendations.
During this phase,
Focus on eating lower-carb and natural foods.
High-carb diets can elevate insulin levels,
Which negatively impacts estrogen and can lead to a deficiency.
Aim for at least 50 grams of protein daily,
But some may benefit from up to 1 gram per pound of body weight,
Depending on activity level and goals.
For carbs,
Try to stick to 20 grams of net carbs during days 1 through 10,
And then again 16 through 19,
Along with healthy fats making up about 60% of your diet.
If 20 grams is challenging,
Start with 50 grams.
For the rest of the month,
Outside of these days,
Focus on natural foods like beans,
Sweet potatoes,
And fruits.
To calculate net carbs,
Subtract fiber from total carbs.
If getting started all seems overwhelming,
Review the talks and gradually incorporate these dietary changes.
As you listen and practice more,
It will become second nature.
Begin with small steps,
Such as ensuring you get enough protein daily.
Even if you don't follow everything perfectly,
You'll still see benefits and start to heal your body.
Continue to re-listen to them,
And it will begin to all make sense.
Continue to do a 13-hour fast for tomorrow,
And monitor your blood sugar glucose test in the morning.
Adjust your fasting schedule around your lifestyle.
For example,
If you don't have lunch plans with friends,
Use that day to extend your fasting.
I know you got this,
And I will see you tomorrow.
