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.
We've talked a lot about proteins and carbs,
But let's not forget the importance of healthy fats,
Which we discussed during prep week.
These healthy fats make up macronutrients or macros when combined with proteins and carbs.
Macros are essential for our bodies to grow and stay healthy.
Think of them as the superheroes of food.
They give us energy and help us stay strong.
The three main components of macros are proteins,
Carbohydrates,
And fats.
Our bodies need all three to be healthy and happy.
Unfortunately,
We often don't get enough healthy fats because we've been told fats are bad,
But that's far from the truth.
Healthy fats are essential for proper brain function,
Hormone production,
And overall cell health.
They also play a crucial role in absorbing fat-soluble vitamins and protecting our organs.
Despite their importance,
Many people still avoid fats for fear of gaining weight or developing heart disease.
However,
Not all fats are created equal.
We should be cautious of the unhealthy trans fats and saturated fats,
Not the beneficial fats found in foods like avocados,
Nuts,
And olive oil.
By incorporating these healthy fats into our diets,
We can support our bodies in functioning optimally and improve our overall well-being.
We want to ensure we're getting good macros.
For example,
Yesterday I mentioned broccoli.
Eating a cup of it has lower carbs,
Making it an excellent macro choice.
On the other hand,
A bagel typically has around 55 carbs,
And even after accounting for fiber,
It still has about 53 net carbs.
This isn't a great option because it can spike your blood sugar and won't keep you full for long.
Therefore,
It's important to be mindful of the types of foods we are consuming to maintain a balanced diet and keep our macros in check.
If you're new to this and finding it hard to stick to around 20 net carbs,
Start with a goal of 50 net carbs for the first 10 days of the month.
Remember,
We won't keep it low for the entire month.
If you have a piece of toast,
Try adding an egg and some avocado to help prevent a blood sugar spike.
Also,
Don't forget to add good oils to your coffee or use MCT oil and butter when cooking.
These are essential.
By gradually reducing your net carb intake and incorporating healthy fats into your diet,
You can ease into a low-carb lifestyle during the parts of the month when your hormones respond best and set yourself up for long-term success in managing your blood sugar levels and overall health.
Remember,
It's all about progress,
Not perfection.
Proteins and fats help stabilize blood sugar and prevent spikes,
So use them as much as possible.
Proteins contain amino acids crucial for brain health and muscle growth.
Make sure to include a variety of protein sources in your meals to support overall health and well-being.
For tomorrow,
Break your fast between 13 and 15 hours,
And if you have a monitor,
Continue to track your blood sugar in the morning to watch your trends.
We will continue to discuss the best strategies for aligning foods with our hormones to best cater to them.
See you then!
