The good news is that recovery is entirely possible! With the right steps and a little self-compassion, you can bring balance back into your life and feel like yourself again.

Let’s dive into understanding adrenal fatigue, the role of cortisol, and how you can gently nurture your body back to health :)

WHAT IS ADRENAL FATIGUE?

Adrenal fatigue happens when your adrenal glands, which help your body handle stress, get worn out from too much stress over time. Your body produces cortisol in response to stress. This is a normal response. But after the stress has passed, your cortisol levels should return back to normal. When you are under constant stress, your cortisol levels do not return to baseline levels. Instead, this leads to imbalanced cortisol levels, leaving you feeling constantly tired and drained.

It’s also important to note that your body does not differentiate between physical, mental or emotional stress. So although you may not feel “mentally” stressed, your body may still be going through high stress. Here are the different types of stress (this is not an exhaustive list!).

PHYSICAL STRESS

Physical stress is often commonly overlooked. But is a major contributor to adrenal fatigue and your overall health. Here are some examples of physical stress:

• Lack of sleep
• Over-exercising
• A poor diet
• Under-treated gut issues (or other health issues)
• Nutrient deficiencies
• Contraceptive pills and other medications
• Alcohol use
• TravelSurgery
• Being constantly busy

MENTAL STRESS

Here are some examples of mental stress.

• Being busy at work
• The mental load of motherhood
• Taking on more than you can handle
• Type A personality (perfectionism)

EMOTIONAL STRESS

Here are some examples of emotional stress.

• Depression and anxiety
• Relationship issues (friends, family, partner, work)
• Unprocessed trauma

Cortisol is important for how your body responds to stress. When cortisol levels stay high for too long, it can lead to various health problems, such as weight gain and anxiety. If adrenal fatigue continues, you might experience low cortisol levels.

WHAT DOES CORTISOL DO TO YOUR BODY?

Cortisol is often referred to as the “stress hormone,” and for good reason! It plays an important role in regulating your metabolism, managing inflammation, and controlling blood sugar levels. Under normal circumstances, cortisol levels rise to help you tackle stressful situations effectively.

However, when stress becomes chronic and cortisol levels stay elevated for too long, it can cause weight gain, puffiness, and water retention, disrupt your mood, drain your energy, and impact your overall health.

If cortisol levels remain high for a long period, your body has a decreased ability to handle stress. Any stressful event will push your body too hard. As a result, your body will not be able to keep up with the demands of producing cortisol, and you will end up with low cortisol (which is far worse than high cortisol!).

Low cortisol levels can leave you feeling extremely fatigued and weak, making it difficult for your body to cope with daily challenges. This imbalance can push you toward burnout, where just getting through the day feels like an uphill battle.

Unfortunately, I talk about this from personal experience. I didn’t know that I had high cortisol for years, due to a high-stress lifestyle (partying, drinking alcohol, getting very little sleep, being super busy all the time with no time to rest, stressed at work, and added over-exercising on top of that). This caused high cortisol. I then decided to start my own business (mental stress) and travel the world, living out of a suitcase (physical stress).

The lack of sleep and changing time zones constantly pushed my already stressed-out body to the limit. As a result, my cortisol levels plummeted and I ended up with severe adrenal fatigue and exhaustion. 

WHAT DOES ADRENAL FATIGUE FEEL LIKE?

Adrenal fatigue can be sneaky, showing up in different ways. You might notice:

• Persistent Fatigue: No matter how much rest you get, you still feel tired.
• Sleep Disturbances: Struggling to fall asleep or stay asleep can become the norm.
• Mood Swings: Feeling more irritable, anxious, or overwhelmed than usual.
• Cognitive Issues: Finding it hard to concentrate or remember simple things.
• Physical Symptoms: Experiencing muscle weakness, joint pain, or digestive troubles.

If any of this sounds familiar, remember that it’s perfectly okay to seek help and make changes. Acknowledging what you’re feeling is the first step toward reclaiming your energy and well-being!

SIGNS OF A CORTISOL IMBALANCE

Here are a few signs that something might be off with your cortisol levels. They can really take a toll on your day-to-day life. Recognizing these signs is the first step toward regaining control and starting to feel like yourself again.

HIGH CORTISOL LEVELS

When your cortisol levels are running high, it can show up in some pretty noticeable ways! These symptoms often signal that your body is dealing with chronic stress or burnout.

LOW CORTISOL LEVEL

Low cortisol levels can leave you feeling completely drained and overwhelmed, making even simple tasks feel like climbing a mountain.

STEP-BY-STEP GUIDE TO RECOVER FROM ADRENAL FATIGUE AND BALANCE YOUR CORTISOL LEVELS

I completely understand how overwhelming it can feel when your cortisol levels are out of balance. You don’t feel well, but you don’t understand why. Trust me, I’ve been there too! The good news is that there are simple steps you can take to help your body regain its calm. In my recovery journey, I found that making a few small changes had a big impact. Here are a couple of strategies that helped me, and I hope they can make a difference for you as well! :)

SLEEP IS NUMBER ONE

First things first—sleep is your absolute bestie when it comes to recovery! Your body needs quality rest to heal, and there’s just no substitute for it. If you’re finding it tough to stay asleep throughout the night because of high cortisol, I suggest giving magnesium glycinate, kava, or ashwagandha a try. But everyone should be taking magnesium glycinate regardless :) 

These natural helpers can make bedtime a lot more peaceful, helping you unwind and drift off easier. Create a cozy bedtime routine, and let this be your sacred time for rest and relaxation.

RELATED POST: HOW TO MANAGE FEMALE HORMONAL HEALTH EFFECTIVELY?

REDUCE WORKOUT INTENSITY

Keep it gentle! When it comes to workouts, opt for low intensity and low impact. After your sessions, you want to feel refreshed and energized, not wiped out. If you’re feeling fatigued, it’s time to take it down a notch. Start with calming activities like yoga, gentle stretching, or a peaceful stroll in nature.

I’m all about staying active, but I’ve learned through my own experience that managing cortisol means picking the right kind of exercise. There was a time when I pushed myself with high-intensity workouts, thinking I was doing my body good. Instead, I found myself feeling more drained than ever, and actually gaining weight and looking more puffy. High-intensity workouts can actually raise cortisol levels, which is the opposite of what we want!

So now, I focus on low-impact workouts that leave me feeling rejuvenated. If you ever feel wiped out after a workout, trust me—listen to your body and ease up a bit. Give yourself the love and care you deserve! If you’re looking for something gentle and refreshing, you can try our new full-body Pilates workout, it’s perfect for getting that rejuvenated feeling!

PRIORITIZE A PROTEIN-RICH DIET

Nutrition plays a massive role in recovery. Aim for a diet rich in protein, as it’s vital for your healing process.

If you’re vegan or low in protein, consider how this might be affecting your recovery. Animal proteins, particularly beef liver, are incredibly nutrient-dense and can really support your body during this time.

RELATED POST: HOW MUCH PROTEIN DO YOU NEED TO LOSE WEIGHT AND BUILD LEAN MUSCLES?

CONSIDER SUPPLEMENTS

I’ve tried many supplements over the years, especially while dealing with hypothyroidism, leaky gut syndrome, and adrenal fatigue. Some of them really helped boost my energy, while others left me wondering if they did anything at all. That’s why I think it’s so important to find the right balance :)

Supplements can be a great addition to your wellness routine, but they shouldn’t replace a balanced diet. If you feel like you might be missing some nutrients, consider adding Vitamin C (from natural sources, not ascorbic acid), B vitamins, magnesium, and electrolytes like sodium and potassium to your daily routine.

These can really help support your health and energy! You might also want to look into desiccated beef liver and shilajit for extra nutrients on your recovery journey. Just remember, it’s all about finding what makes you feel your best!

RELATES POST: HEALTH BENEFITS OF MAGNESIUM

ADDRESS LIFESTYLE FACTORS

To really recover from adrenal fatigue, it’s important to take an honest look at your lifestyle and figure out what changes can help support your health. Some common culprits might be lack of sleep, frequent travel, poor gut health, alcohol consumption, and high stress levels. And remember, stress isn’t just mental, physical stress counts too!

Also, be kind to yourself during this process. It’s all about making small changes that nurture your well-being. Give yourself the grace to take it one step at a time!

FINAL THOUGHTS

Remember this journey isn’t always easy, but it’s so worth it. Each small step you take adds up to significant changes over time. Remember to be gentle with yourself—healing takes time, and it’s okay to lean into the process. Celebrate your progress, no matter how small!

Remember, you’re not alone in this struggle with adrenal fatigue. With love, patience, and a supportive approach, you can reclaim your energy and vitality. Always remember to consult with healthcare professionals if you have questions or if symptoms persist. Embrace this beautiful journey of healing, and know that you have the strength to overcome. You’ve got this, and I’m cheering you on every step of the way!

Love Rachael xx

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The post How I Recovered from Adrenal Fatigue and Balanced My Cortisol Levels appeared first on Rachael Attard.

Some of you may know that, in the past, I have struggled with hypothyroidism, plus a few other health issues (mostly adrenal fatigue, hormone imbalances, and nutrient deficiencies).

I’ve also had really bad gut health issues in the past, which I’ve now solved – yay! You can read about my gut health issues and how I fixed them here.

I find that with hypothyroidism and adrenal fatigue, the symptoms develop slowly and get worse and worse. It isn’t until you’re really unwell that you think there might be a problem. This is exactly what happened to me.

I probably had these issues for years, but it got to a stage where I was so sick and unhealthy, and that’s when I finally started looking into the cause of it.

Since posting about my hypothyroidism and adrenal fatigue on my social media and blog, I’ve had comments from SO many women who have the same issues.

 

 

 

 

 

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And a lot of you have been asking me about my diagnosis and treatment so I wanted to share my information with you all. If you are experiencing the same issues, you will be able to seek the right help and get fixed ASAP rather than waiting a few years like me!

Here are my other blog posts if you want to have a read –

• • What I’m Struggling With At The Moment (covers everything)

• • My Struggle With Gut Health

• • How A Hormone Imbalance Can Cause Weight Gain

Also, I haven’t done a full blog post on adrenal fatigue yet, because there’s just sooo much to write!

Your adrenals and thyroid are linked (both being parts of the endocrine system), so if you have a problem with one, you most likely have a problem with the other. I will write a whole different series of blog posts on adrenal fatigue.

MY HYPOTHYROID SYMPTOMS

I had been experiencing some symptoms associated with hypothyroidism, such as weight gain/difficulty losing weight, puffy face, tiredness all the time/no energy, dry skin, depression, etc.

But I just thought that the physical changes were from getting older and the other symptoms were caused by travelling and also the past issues I’d had with gut health.

 

 

 

 

 

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These symptoms had been developing over several years. And it wasn’t until they got really bad that I decided to do some research online.

I came to the conclusion that I had a hormone imbalance due to long term use of the contraceptive pill, so I went to see a naturopath in Canada (where I was at the time).

Tests showed I had a hormone imbalance and suspected hypothyroidism. I needed more testing for the hypothyroidism, but we were leaving for Europe and then did some pretty heavy travel so I never got to get the testing done.

I went off the contraceptive pill and didn’t get my period for 6 months. Once it came, it was a bit all over the place (usually around 40-day cycles) for about another year. 18 months after coming off the contraceptive pill, my periods are now normal.

OK, back to where I was! I did more digging and after lots of research, and decided I had hypothyroidism (I’m a classic self diagnoser).

My face had become so puffy, especially around my eyes and cheeks. But also my nose had become bigger, as well as my jawline.

My whole face shape changed. I had also gained about 5kgs 2 years ago and had never been able to lose it, no matter what I did. The weight was mostly around my mid section, thighs, back of arms and face (OK, everywhere really).

TESTING FOR HYPOTHYROIDISM

By this stage, we were back in Australia so I immediately booked in to see my naturopath. She referred me to a holistic doctor who specialised in hypothyroidism. We did all the testing and my results came back fine.

I was told my TSH, Free T3 and Free T4 for levels were OK, I was just extremely deficient in iodine and had a few other deficiencies, such as zinc and vitamin D (all of which are really important for your thyroid). Your thyroid can’t actually function properly without iodine (and zinc) so my doctor suggested that I take iodine and zinc supplements, which I did.

I started taking 288 mg of liquid iodine (Bioceuticals brand) daily. After a month, I hadn’t noticed much difference. I did some research online (I’m a sucker for it!) and found a lot of stories about people with hypothyroidism and how some people were taking 12.5mg of iodine daily.

I was taking 0.288mg. Not even 1mg! I upped my dose to 1.2mg daily (not even close to 12.5mg) and after about 6 weeks, I started noticing improvements. The weight started dropping off, and I hadn’t changed my diet or exercise. I was actually doing a lot less exercise. I was happy about this, but I wanted some better advice.

I booked in to see another naturopath who specialised in hypothyroidism, and I finally got the results I was after! It turns out my Free T4 and Free T3 levels weren’t OK – they were both low. But what my other doctor didn’t test for was reverse T3.

I don’t want to get too technical, but basically, Free T4 needs to convert to Free T3 because Free T3 is the active form of the thyroid hormone. My reverse T3 was very, very high and I was told that my Free T4 was converting to Reverse T3 instead of the usable Free T3.

I finally had some answers!

I was also tested for every possible deficiency that you can imagine, and I was still low in iodine (although it had increased a fair bit since taking the supplements). I was also still very low in zinc, and a whole range of other things, such as magnesium and iron.

TREATMENT FOR HYPOTHYROIDISM 2017 – FROM NATUROPATH

The second naturopath (who did the better testing) gave me the following supplements.

ENERGY FORMULA ONE

This is basically like a multivitamin, just with more absorbable forms of each vitamin/mineral. I have been taking this long term and it seems to help. It has lots of B vitamins, zinc and selenium, which are all important.

It also has a high dosage of iodine in it. I found that liquid iodine (Bioceuticals) worked better than capsules for me. 

ZINC CITRATE

My naturopath told me that this type of zinc is more bioavailable than over-the-counter zinc supplements, and is a stronger dose. I’m currently taking 2 of these per day (60mg in total). Correction – zinc picolinate is the best form, according to my doctor.

IODINE

I tried this capsule form of iodine as well, but didn’t see much difference.

OCTOBER 2018: UPDATE

After taking this medication above, I was still struggling with hypothyroidism symptoms such as extreme fatigue, weight gain / inability to lose weight, puffiness, etc.

I came back to Australia and decided to see an Integrative Doctor rather than a naturopath. In hindsight, I should have done this much sooner.

We did more tests, and turns out I had the following:

• • Hypothyroidism caused by poor T4 to T3 conversion, and high Reverse T3

• • Iodine deficiency

• • Other deficiencies including silica, chromium and magnesium.

• • High leptin (my leptin levels are that of an extremely obese person)

TREATMENT FOR HYPOTHYROIDISM – INTEGRATIVE DOCTOR

TO TREAT HYPOTHYRIOIDISM – SLOW RELEASE T3

To fix the T4 to T3 conversion and high Reverse T3, I need to take a T3 only supplement. I had mine made at a compounding pharmacy. I am taking it for 50 days. After this, I will be tested again and then my dosage will either by changed, or I will be able to stop taking them.

I noticed a HUGE difference in fatigue within the first 2 weeks! It is honestly the best I’ve felt in a long time.

You can only get this medication from a doctor, not a naturopath, and you cannot order it online. Most regular doctors or endocrinologists will not issue this medication, so it is best to see an Integrative Doctor.

TO TREAT IODINE DEFICIENCY

I have been taking low dosage iodine for 1.5 years and am still deficient. So this time, I am again taking the high dosage iodine supplement from Lucy Rose Clinic (capsule form).

Last time though, I didn’t think it did much for me. So I am also taking Bioceuticals liquid iodine as well. I will have my levels tested again soon to make sure they are back up where they should be.

TO TREAT NUTRIENT DEFICIENCIES

My nutrients deficiencies are magnesium, chromium and silica. I am taking supplements for all of these (still waiting for my silica supplements though).

Fibroplex Plus powder is great for magnesium. It also has a low dose of chromium in it, but I am taking another chromium supplement as well. It also has glutamine, which is great for your gut health.

TO TREAT LEPTIN RESISTANCE

This one is a little more difficult to treat, and I am mostly self-treating this one.

Treating zinc deficiency, adrenal fatigue and hypothyroidism will help this reduce on its own. As well as getting good quality sleep!

I read these articles here and here from an Integrative Doctor and it provide some great information.

I am taking this supplement (Inositol), which lowers both insulin and leptin. And am also taking Alpha Lipoic Acid.

And I am also making the following dietary changes, which are recommended for leptin resistance:

• • No grains or processed sugar

• • Higher fat and lower protein and carbs

• • 3 meals and no snacks

If you want to try out this type of diet, I have a 7-day meal plan that is dairy, gluten and processed sugar-free. But you need to be consistent and patient in order to see long-lasting results.

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OTHER SUPPLEMENTS

I am also taking the following:

• • Adrenotone – to help with adrenals

• • Vitamin C (natural, not ascorbic acid) – vital for adrenals as well

• • B complex vitamin

• • Iron (only during my period)

• • Vitamin D (only when I don’t get much sun)

• • NAC or “n-acetyl-cysteine,” helps to reduce mucin, which is the fluid build up experienced with hypothyroidism. This is generally around the jawline, backs of arms and mid region.

• • Chlorella, spirulina and camu camu (put in my smoothies)

• • Brazil nuts (for selenium)

ADVICE ON SUPPLEMENTS

If you buy supplements online, the best brands are:

• • Thorne Research

• • Jarrow Formula

• • NOW Foods

2024 UPDATE – 

Well I have come a LONG way in the past 6 years with my thyroid issues. I have learned so much that I don’t even know where to start haha. I have researched thyroid and hormone issues so much that I could have a degree in this!

The first important thing I need to mention is that hypothyroidism is a SYMPTOM, not a diagnosis. It is caused by something, and it is treatable. If you are having thyroid issues, then it means that there is an issue somewhere else. And the majority of the time, this issue is with your adrenal glands (and gut health). 

All of my thyroid issues were caused by adrenal fatigue (caused by severe lack of sleep, as well as major gut issues, contraceptive pill use, nutrient deficiencies, never taking any time to rest, travel and overtraining), and poor gut health (mostly leaky gut and dysbiosis).

Once I started working on my adrenal health and gut health, then my thyroid issues started to get better. 

Nutrient deficiences are also key missing piece – if you are deficient in something, your body is not able to function it’s best and this will affect your adrenal glands, your thyroid and all of your hormones. 

And if you are deficient in something, then there is also a reason for that. I have been chronically low in iron. I even had an iron infusion and afterwards blood tests showed that I was still deficient in iron. The reason I was still low was because my body couldn’t uptake the iron. And this was because I was low in copper, and other nutrients such as Vitamins A and C which your body needs to use iron. I resolved these deficiencies by taking desiccated beef liver supplements, which are naturally very high in copper and Vitamin A. 

I have also been chronically low in zinc and have been taking zinc supplements daily since 2017. Recent tests showed that I was STILL low in zinc even after all of these years of supplementation. Again my zinc levels are low because my body can’t uptake the zinc. And it can’t do this because I was low in copper. 

Finally, I have also been chronically low in magnesium. High levels of magnesium is used by your body during times of stress. With my adrenal fatigue, my magnesium would have been extremely low. Now, even with supplementation, I am still low in magnesium. Again, part of the reason is because I was low in copper, and also I still have a lot of stress which causes me to burn through a lot of magnesium.

It’s important for a naturopath or functional medicine doctor to understand the relationship between vitamins and minerals. Sometimes being low in iron isn’t actually an iron intake issue, it’s an iron uptake issue, so supplementing with iron is useless. All vitamins and minerals need to be balanced to operate properly. 

Currently, my health still isn’t perfect. I am still stressed and have some sleep deprivation issues which further stress my adrenals (thanks to mum life!) and adrenal issues are the root cause of everything else. So it still causes issues for me. My nutrient levels have improved A LOT and as a result, so have symptoms such as weight issues, puffy face, thinning hair, mood, etc. But I still have a long way to go to reach optimal health levels. 

The key is to address adrenal issues and what is causing the stress to your body, gut health and nutrient deficiencies. 

SUMMARY OF WHAT HAS HELPED ME THE MOST

Over the years I have seen countless doctors and naturopaths and unfortunately none of them were able to see the bigger picture and look at other factors that were causing my thyroid issues, or to know how other health issues were impacting me. 

Finding the right naturopath took me many years, but I finally found one who is extremely knowledgeable on everything, not just thyroid, and this has made the world of difference for me. She does the correct testing, looks at the root cause, addresses nutrient deficiencies properly, and re-tests. 

Sleep and reducing exercise are 2 critical things – your body can’t heal without these. These are both highly stressful on your body and reducing stress is absolutely critical. 

And finally, T3 medication has helped me an extreme amount! When I first started taking iodine, I noticed a huge difference too.

Just keep in mind that treating hypothyroidism and feeling better won’t happen overnight. Likely, it will be years. So don’t get disheartened if you don’t feel great right away. Keep going!

TESTING THAT I WOULD RECOMMEND DOING

If you do suspect that you have hypothyroidism, please see a specialist and make sure you get tested for ALL of the following (make sure they don’t miss anything out!):

• • TSH

• • Free T3

• • Free T4

• • Reverse T3

• • Thyroid antibiodies

• • Iodine

• • All nutrients (but especially zinc, magnesium, iron and selenium)

• • It could also be worthwhile to get your salivary cortisol tests done to see if you have issues with your adrenals (saliva test taken at 3-4 intervals throughout the day).

LIFESTYLE CHANGES

Reducing the amount of stress in your life and increasing your sleep are both critical.

I reduced the amount of travel I was doing, as this severely affected my sleep and put a lot of stress on my body.

And I have been sleeping as MUCH as I can—roughly 10 hours per night. I do absolutely everything I can to make sure I can get a good night’s sleep.

Sleep is the most important thing for helping with adrenal fatigue, so it is extremely important. Don’t skip your sleep!

I also cut back on exercise. It was really hard to do at first, especially when I was gaining weight. I just wanted to exercise more and more.

But what your body needs to recover is rest, sleep, the right supplements, and just for you to slow down. All I have been doing is walking and a few circuits (all light circuits – no HIIT or weights). And a little bit of yoga. It has helped a lot!

If you want to change your lifestyle in order to help your body recover faster, I have designed a complete workout plan that combines cardio and lighter resistance training, and each workout is only 15 minutes long.

BEFORE & AFTER:

BUSY GIRL PROGRAM

GET THIS PROGRAM

And I’ve designed an 8-week meal plan that will help you eat healthy and cut down on processed sugar. You can find my nutrition plan here.

Changing your lifestyle will probably help a lot but I would also advise you to find a good integrative doctor :)

Good luck! I wish you all the best xx

The post My Hypothyroidism Story – Diagnosis & Treatment appeared first on Rachael Attard.

Why Do We Need Iron?

Some of the main roles of iron include:

• Transportation of oxygen in the blood
• The production of red blood cells – This process takes about 7 days from start to finish, yet is constantly happening within your body.
• Conversion of blood sugar to energy – Without sufficient iron levels, your body will struggle to produce metabolic energy, which is why people who are anemic often feel tired and weak.
• The production of enzymes – These enzymes play a leading role in the production of hormones, neurotransmitters, amino acids as well as the production of new cells.

Symptoms of Iron Deficiency

Many symptoms of iron deficiency can be overlooked initially. However, once anemia has developed, symptoms can become more severe.

Symptoms can include:

• Extreme fatigue and exhaustion
• Headaches and dizziness
• Feeling short of breath
• Pale skin and gums
• Brittle nails
• Restless leg syndrome
• Swollen tongue
• Rapid heart rate and heart palpitations

What Causes Iron Deficiency?

Women are more prone to iron deficiency due to several physical changes (sometimes ongoing) that occur in our lives. These changes either increase the need for iron due to blood loss (due to menstruation) or other physical changes that require more iron.

These changes include:

• Puberty – Girls reaching puberty often experience a significant drop in iron levels, due to the onset of menstruation, as well as rapid growth spurts and hormonal changes. This is why doctors often recommend increasing iron in the diet or supplementing at this period in development.
• Menstruation – Due to blood loss, women’s iron levels will drop significantly during menstruation, which is why we should be mindful of this and adjust our diet accordingly. Though you may have noticed that your body lets you know that you need more iron, by craving red meat, or dark green leafy vegetables.
• Pregnancy – Because of the increased demand for blood, as well as the growth of a fetus into a baby, pregnant women have a much greater need for iron and are at higher risk of becoming anemic.
• Breastfeeding – Because breastfeeding mothers are transferring a large portion of the nutrients they ingest into the milk they provide for their young, it is even more important for them to make sure their iron levels are not dropping.

Other ways in which you can become depleted in your iron levels include:

• Significant blood loss;
• Inability to absorb iron (some people struggle absorbing iron more than others); and
• Poor diet.

How To Treat Iron Deficiency

So how can you make sure that you keep your iron levels up naturally? By eating a healthy, balanced diet that is rich in natural sources of iron.

Contrary to what many people believe, red meat is not the only source of iron. There are many foods you can enjoy, whilst making sure you are getting that much-needed iron boost!

Some iron-rich foods include:

• Lean red meat
• Beef and chicken liver
• Seafood
• Pork
• Poultry
• Beans
• Peas
• Dark green leafy vegetables, such as spinach and kale
• Fortified grains

Vitamin C is essential for iron absorption. To ensure you are able to absorb the iron you are eating, you also need to make sure that you are getting enough vitamin C in your diet. Here is a list of foods high in Vitamin C.

The bottom line

Iron deficiency is quite common in women, and the symptoms can often go unnoticed until it becomes more serious.

The good news is that having your iron levels checked is a relatively quick and painless procedure. All it requires is a simple blood test, that you can organize through your GP.

If the blood tests show that you are anemic, then restoring your iron levels is quite simple. You may just need to reassess your diet, take some iron (and/or Vitamin C) supplements, or for those of you that struggle absorbing iron, you may require an iron injection.

So don’t put it off. If you are concerned that you might be anemic, or you would like to reassure yourself that your levels are fine, talk to your GP and ask about having your iron levels checked.

The post Signs You Have An Iron Deficiency (Anemia) appeared first on Rachael Attard.

As you might know, I have been experiencing problems with all of my hormones (thyroid, cortisol, aldosterone, estrogen, and progesterone). A lot of these hormonal imbalances are then causing issues with my menstrual cycle, energy, weight, puffy face, acne, etc.

My main goal was to try and find out if the vegan diet could help me improve all of these symptoms and balance out my hormones!

I know there are a lot of benefits for animals and our planet from eating vegan, so that is also a huge bonus! But it really wasn’t the main factor for me.

So I’ll tell you about all of the changes I experienced (good and bad), and also tell you what I have actually been eating as a new vegan. This is what happened when I went vegan for a month!

CHANGES I EXPERIENCED

FIRST WEEK

In the first week, my diet was a bit all over the place as I was still finding out how to eat vegan properly. I was undereating fruit and veg and feeling hungry, so I filled up on high-fat foods like nuts, which is a common mistake for new vegans.

Towards the end of the week, I started feeling really tired, so I decreased fats and increased my portion sizes, and added quinoa and rice to some meals. It didn’t make much difference to how tired I felt.

SECOND WEEK

I was super tired at the start of the week. It started getting better towards the end of the week though.

Another bad side effect was that I started feeling constantly bloated! It was so bad it looked like I was 3 months pregnant, and it just wouldn’t go away! I realized the bloating was worse when I ate lentils, so I cut them out, and after a few days it started to improve. By the end of the second week, most bloating had gone.

I actually enjoy vegetables a lot more now! I have been eating lots of roast vegetables every day (red peppers, mushrooms, broccoli, pumpkin, potato, beetroot) and they are sooo tasty.

I’ve heard of people saying that their taste buds change when they turn vegan and I thought that sounded like a whole lot of BS. But I think that could be what happened to me.I’ve never loved vegetables like this before! But it could be that I am just getting better at cooking haha.

THIRD WEEK

All of the bloating is completely gone. I’m not feeling really tired like I was at the start of the week. Overall, my energy actually seems to be improving now, which is great!

I’ve always had a lot of trouble getting out of bed in the morning due to my low cortisol levels, but it’s getting easier and easier.

Also, I’ve started going to the toilet twice per day now. Sorry if that’s too much information!

FOURTH WEEK

My skin seems to be clearing up! It’s not perfect, but I’d say at least a 50% improvement. It’s also usually a lot worse around my menstrual cycle. I’m approaching my menstrual cycle (I think), and my skin hasn’t been breaking out like it usually does.

Also, I usually get extra hungry and have bad chocolate cravings around my cycle and haven’t been having those either!

Last month (before I tried the vegan diet) my period finally got to a 32 day cycle after being all over the place. But this month with a vegan diet, I am on day 34 with no period yet. So not sure what is happening there. But my cycle hasn’t been regular since coming off the contraceptive pill 1 year ago so I’m sure it is still figuring itself out!

Overall, I have lost no weight. However, I do feel like I have been eating more than normal. So I’m not complaining! Also, I haven’t really been perfect with my eating.

I still eat typical junk food like chocolate and sometimes I had cheese (if at a restaurant). I will always try to choose vegan food at a restaurant but sometimes it’s really when travelling. I didn’t eat any meat but did eat a little bit of dairy.

Also, I know that vegan doesn’t necessarily mean healthy as sugar is still vegan. You can definitely be an unhealthy vegan. So I’m always mindful of this!

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SUMMARY OF CHANGES

• I was very tired and bloated for the first 2 weeks.
• There was no change in weight.
• Improved energy and ability to get out of bed – hoping this means my cortisol and adrenal function are improving. Ideally, I would need to get tests done to be 100% sure, but I’m just going by my symptoms.
• My face is less puffy—a puffy face is common in people with thyroid problems and my face has been puffier than normal for a couple of years now. But it actually seems to be going down! :) Again, I would need to get testing done to find if my thyroid function has actually improved.
• The menstrual cycle is still not regular. It’s actually later than it was the previous month.
• No bloating and cravings have almost completely gone.
• Acne has cleared up by about 50%!
• I like vegetables much more now.

I am really happy with the changes I’ve experienced so far, and I’m going to continue with the vegan diet so far.

I’ve also done a lot of research over the past month regarding the impact that animal meat and fat has on your health, and I think I will find it very difficult to go back to eating animal protein after what I have learned.

CALCULATE NOW

WHAT DID I ACTUALLY EAT AS A VEGAN?

In the first week, I did find it a little hard to get into a good eating routine. But I think I’ve perfected it. It’s actually quite easy for me now. The only challenge is finding vegan food at restaurants.

Also, just want to mention that I’m not eating gluten at the moment, because it’s recommended to avoid gluten if you have thyroid issues.

DAILY DIET

This is what I typically eat in a day:

• Breakfast = overnight oats with almond milk, 1/2 scoop vegan chocolate protein, sunflower seed butter, sultanas
• Lunch = roast vegetables (whatever I can find, but usually potato, broccoli, cauliflower, beetroot, aubergine, red peppers, mushrooms and carrot).
• Snacks = protein smoothie with 1 frozen banana, 1/2 cup frozen berries, 1 scoop vegan protein with greens, almond milk, chia seeds, and sometimes cucumber or pumpkin seeds. I’ll also have about 1/4 cup raw cashews at some stage throughout the day.
• Dinner = some type of vegetable based meal, usually with quinoa or rice. I was adding lentils and beans at the start but they made me bloated. I will introduce them slowly. My favourite meals so far are satay veggie rice, roast vegetable quinoa salad, eggplant moussaka, cauliflower pizza, cauliflower curry and broccoli soup.

I find it easier if I eat similar foods every day so I will usually stick to this (when I am at home). The only thing that really changes are the vegetables that I use and the meal I make for dinner.

CALORIES, MACROS AND NUTRIENTS

I am not counting calories, but I just wanted to check that I was eating the right amount of calories and getting all the proper nutrients.

I put all of my food into the app MyFitnessPal to check. I am eating about 1400 calories (I’m not really exercising at the moment, so that’s why it’s a bit lower than normal). And my macros are:

• 44% carbs (143g)
• 33% fat (45g)
• 22% protein (66g)

I’m happy with these macros and the level of protein. I am also eating 27g of fibre (the minimum is about 22g for females), so that’s great! Not many people eat the recommended 22g of fibre.

According to myfitnesspal, I’m also exceeding the iron intake by almost double. I know a lot of people worry that you don’t get enough iron on a vegan diet, and I was also concerned about this. But looks like I am getting enough, which I’m really happy about :)

I will do another update after my second month of following the vegan diet if I continue to notice changes. Fingers crossed, my hormones continue to improve!

I would love to hear from anyone else who has tried or is considering trying the vegan diet?! It’s still such a new world to me xx

LEAN LEGS PROGRAM ALSO HAS A VEGAN MEAL PLAN

I should also mention that my Lean Legs program also has a Vegan Meal Plan! Sooo many of you guys have asked me about eating vegan while doing my program so I wanted to give you a complete vegan nutrition plan :)

I’ve worked really hard on this meal plan and I really hope you guys are going to like it! :)

START THE PROGRAM TODAY

The post What Happened When I Went VEGAN For A Month appeared first on Rachael Attard.

How Not Getting Enough Sleep Causes Weight Gain

I wanted to cover this because basically having any issues with your sleep is going to affect your body physically, and that means your weight and fat storage.

When you consistently don’t get enough sleep (i.e. 7-8 hours per night) or enough quality sleep (i.e. waking up several times during the night, trouble falling asleep, trouble going back to sleep if you wake up), cortisol levels in your body rise. I know this sounds like it’s going to get technical but stay with me!

You will feel alert but will also feel like you can’t relax or slow down. You may start crashing in the afternoons. And you will most definitely continue having sleeping problems.

Constantly high levels of cortisol cause your body to store fat, especially around your stomach and hips.

Stage 1 or 2 Adrenal Fatigue

What I have described is commonly called “Stage 1 or 2 Adrenal Fatigue.” I know that sounds really serious and scary, but can happen from just being stressed / really busy, having trouble sleeping, overexerting your body through exercise, etc.

If you are struggling with fat storage around your stomach and hips, and you have any of these lifestyle factors, it could be due to high cortisol levels. 

Stage 3 or 4 Adrenal Fatigue

If you don’t fix the issues I described above, your body will move into Stage 3 and then Stage 4 Adrenal Fatigue.

In these stages, because your adrenal glands have been producing so much cortisol, they crash. Your body doesn’t produce much cortisol and you feel completely exhausted. You don’t have trouble sleeping anymore. Instead you sleep for 10+ hours per night and are still constantly tired and can’t get out of bed. You also need to sleep during the day.

Your body will start shutting down and you will start sleeping more and more. I spoke to a woman who slept for 20 hours per day because her adrenal fatigue was so bad! You can die from stage 4 adrenal fatigue, but your body will do all it can to stay alive (i.e. making you sleep 20 hours per day).

OK so how to does stage 3 or 4 adrenal fatigue cause weight gain? I don’t know the exact mechanisms behind how it causes weight gain but I know that having any issues with your adrenal glands will also cause problems with your thyroid, and your reproductive hormones. All of these hormones are interlinked so having issues with one probably means you have issues with the others as well. All of the hormone imbalances cause the weight gain.

I had stage 3 or 4 adrenal fatigue and I’m still not fully recovered. For me, my face got really puffy, my nose got bigger, my eyes were really puffy, there were always bags under my eyes and I constantly looked tired. I also found it really hard to get rid of the excess fat and puffy look around my stomach and hips. These were also related to thyroid problems, but the puffy face happened mostly when my adrenal fatigue got worse.

OK so I feel like I have lectured you enough now about how important sleep is for you and how cortisol affects your weight!

Having a healthy sleep routine is SO important and can help prevent all of this. If you already experiencing these issues, these tips can help fix it (they did for me!). These are some of my suggestions on how to have a healthy sleep routine.

1. Go To Bed Before 10pm Every Night

I don’t want to get too technical talking about cortisol anymore. But basically your body has a natural cortisol spike at 11pm. High cortisol means difficultly sleeping. So it’s best to try and be asleep before 11pm so you aren’t kept awake by this spike.

2. Go To Bed And Wake Up At The Same Time Every Day

Being in a routine like this does wonders for your body and sleep routine! Once you are in a routine, it will be easier for you to fall asleep (great if this is your issue), and will also help you get up at the same time every morning.

If you get to sleep by 10.30pm, you should be able to wake up at 6.30am after 8 hours sleep.

3. Avoid Waking Up During The Night

I know this is a hard one but try to do all you can to avoid waking up in the middle of the night. Here are a few tips!

• Don’t drink too much water 2 hours before bed, otherwise you might need to go to the toilet in the middle of the night;
• Wear earplugs if you are a light sleeper and there is noise that affects your sleep (i.e. from other people, neighbours, traffic, etc);
• Make your room completely black. If this is not possible, wear an eye mask to bed;
• If you sleep with someone who is a restless sleeper (like my husband!), get one of those mattresses that don’t move much when the other person moves or gets in and of bed. If that’s not an option, put your mattress on the floor. It seriously makes such a difference! We do this at all our Airbnb’s lol :)

4. Avoid Bright Lights 1 Hour Before Bed

I know you’ve probably heard this one before, but haven’t really understood why. Your body should produce melatonin at night time before bed, which helps you fall asleep. Lights (i.e. from the TV, phone, computer, lights) prevent the production of melatonin. If your body doesn’t produce melatonin you might find it more difficult to fall asleep.

Try to avoid any bright lights 1 hour before bed. If you do watch TV or something on your laptop, turn off any lights in the house and reduce the brightness on your screen.

5. Sleep Supplements

You shouldn’t need to take sleep supplements all the time, but if you’re having sleep troubles, they will help so much! Here are some good supplements that you can try.

Bioceuticals Ultra Muscleze Night

You can only get this if it is prescribed by a doctor or naturopath, but it is honestly so good. When my naturopath first told me to take it, I was really sceptical because nothing had really helped my sleep before. I took this (it’s a powder that you mix with water) 30 minutes before bed and I slept like a log. Seriously I didn’t wake up once and I usually wake up several times per night.

It has sour cherry in it which supposedly helps your body produce melatonin. It also includes magnesium which is great for sleep too.

If you can’t get the Muscleze, I would recommend getting a magnesium supplement. It will help you fall asleep, stay asleep, and also helps lower cortisol.

You may also be able to find a natural sour cherry supplement! 

GABA By Now Foods

My naturopath suggested this to me. Apparently it takes 3 days to work properly so might take a while before you notice a difference.

Admittedly I don’t take this all the time, but I do if I’m having trouble sleeping, and I also start taking it a few days before travel (if I’m changing time zones).

I don’t notice as much difference with this as I do with the Muscleze, but I’m sure it helps. 

Melatonin

Melatonin will help you sleep but there’s a bit of controversy as to whether or not it’s safe to take as a supplement. In the US you can buy it in pharmacies, but in Australia you can’t buy it over the counter.

I would take Muscleze first as the sour cherry will help you body produce melatonin naturally, and keep the melatonin supplement as a last resort.

If you have ANY questions at all about adrenal fatigue or sleep, please feel free to ask! And if you have any other sleep tips, I would LOVE to hear them so please share :) xx

The post How To Have A Healthy Sleep Routine appeared first on Rachael Attard.