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.
If you're not used to eating many natural foods and cutting down on carbs,
I hope you've been trying it each day and are starting to understand macros.
We're talking about the good stuff here,
Proteins,
Net carbs,
And fats.
This might be new for many of you,
So don't worry.
We've been taught to count calories and avoid sugar,
But that has messed with our hormones.
We thought grabbing a snack as long as we worked out was fine,
But it wasn't helping.
Now we're dealing with high stress,
Brain fog,
Stored fat,
Hormone issues,
And fatigue.
It's time to shift our focus to the quality of our food,
Not just the quantity.
By paying attention to our macros and choosing whole,
Natural foods,
We can start to nourish our bodies properly and see improvements in our overall health and well-being.
Don't be discouraged if this is a new concept for you.
We're all learning together and making positive changes for our future.
Let's prioritize our health and make informed choices regarding fueling our bodies.
Remember to keep your net carbs around 20 grams for days 1 through 10.
If you're new to this,
Aim for under 50 grams instead.
This is especially helpful if you're trying to lose weight or balance your hormones.
Also try to get at least 60% of your diet from fat.
Using one of the free nutritional apps we discussed will calculate this automatically for you.
With this approach,
You're focusing on foods that are good for your gut and essential for mental health,
Sleep,
And blood sugar levels.
Think polyphenols,
Probiotics,
And prebiotics.
Also load up on leafy greens,
Sauerkraut,
Kimchi,
Chia seeds,
And hemp seeds.
Sticking to around 50,
75 net carbs might be more manageable if you're vegetarian.
It's tough to stay under 20 and still get enough protein,
And you definitely need at least 50 grams of protein a day.
So it's okay to go a little higher.
Remember,
Finding a balance that works for you and your dietary needs is key.
Don't be afraid to experiment with different foods and meal plans to see what makes you feel your best.
Listen to your body and adjust as needed,
But always prioritize getting enough protein and essential nutrients to support your overall health and well-being.
We'll talk more about this later,
But some people who stick to the keto diet long-term can mess up their hormones.
If you have done this long-term or have had it in the past and are feeling the effects,
This could be why.
Different foods affect our hormones differently,
And we'll dive into how progesterone needs more carbs,
So we'll need to switch things up later in our cycle.
For those in perimenopause,
Menopause,
Or postmenopause,
You'll want to know about hormone building days.
These are when we increase our carbs with fruits and potatoes to boost progesterone,
Especially during days 20 through 30 of your cycle.
We'll cover this more in our upcoming talks,
So you don't want to miss it.
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 discuss some side effects of what is called keto flu when you go too low with your carbs too fast,
And how to recognize this.
I'll see you soon.
