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 diving into lower carb eating for the first time,
Or after a long break,
You might bump into something called keto flu.
Today,
Let's chat about what it is and why it happens.
Even though this way of eating is awesome for our hormones,
Any big dietary change can feel like a roller coaster.
This temporary phase can make you feel like you've been run over by a truck,
Leaving you second-guessing your choices.
But don't worry,
You can get through it.
First,
Know the symptoms.
Keto flu can feel like regular flu,
But without a fever.
Think of headaches,
Fatigue,
Dizziness,
Nausea,
Irritability,
And muscle cramps.
These pop up as your body switches from burning glucose to burning fat for energy.
This big shift can throw your system off balance for a bit.
One major culprit?
Dehydration and electrolyte imbalance.
When you cut carbs,
Your body loses more water and electrolytes,
Leading to those pesky symptoms.
Hydration is key.
Drink lots of water,
But don't forget your electrolytes.
Sodium,
Potassium,
And magnesium are your new BFFs.
Eat foods rich in these minerals,
Like avocados,
Nuts,
And leafy greens.
If you're coming from a super high-carb diet,
I suggest again starting with 50 net carbs instead of 20.
Remember,
We are in this for the long haul.
So give your body time to adjust and not give your hormones another roller coaster ride.
You might also want to look into electrolyte supplements.
And hey,
A teaspoon of salt in your water during the day can work wonders too.
I can't stress this enough.
Fuel your body with the right foods.
Healthy fats like olive oil,
Coconut oil,
And fatty fish are essential for energy and can help ease keto flu symptoms.
Don't skimp on protein either.
Moderate amounts of high-quality protein from eggs,
Poultry,
And grass-fed beef support muscle function and overall health.
When in doubt,
Add more.
Feeling rough?
Add more fiber.
Non-starchy veggies like broccoli,
Cauliflower,
And greens keep your digestive system happy and help maintain electrolyte balance.
Also,
Rest up.
Sleep and stress management are super important.
Stress can worsen keto flu,
So prioritize rest and relaxation to help your body adjust.
Aim for 7-9 hours of quality sleep each night.
Create a bedtime routine that enables you to unwind like reading a book,
Taking a warm bath,
Or practicing some relaxing yoga or meditation.
Managing stress through activities like yoga,
Meditation,
Or a relaxing walk can also keep keto flu at bay.
Finally,
Remember to take it slow.
A gradual approach lets your body adjust to its new fuel source comfortably.
It also gives you time to learn and incorporate lower-carb-friendly foods into your diet to make your hormones happy,
Making the transition smoother.
You'll navigate this phase like a pro and feel amazing by recognizing the symptoms,
Staying hydrated,
Eating the right foods,
Prioritizing rest,
And easing into this new lifestyle.
Embrace the journey and remember the benefits of a balanced lifestyle are totally worth the initial bumps of improving your health.
For tomorrow,
If you're feeling good tomorrow,
Let's aim for a 13-15 hour push.
It's the final day before we dial it back.
So,
If you're up for it,
Go for the full 15 hours to give your gut some extra healing.
Don't forget to keep an eye on your blood sugar too.
We'll chat about gut bacteria tomorrow.
See you soon.
