In this post, we’ll talk about which hormones are the most important for women’s health, how they can get out of whack, and what you can do to bring them back into balance naturally.

IMPORTANT HORMONES FOR WOMEN

So, which hormones are we talking about here? Let’s look at the key hormones that are important for women’s health. Understanding these hormones is super important because each one plays a unique role in how we feel every day. By knowing how these hormones interact with each other, you can make informed choices that help bring balance to your body :)

ESTROGEN

Estrogen is our superstar hormone! This hormone regulates our menstrual cycle and reproductive system, but it doesn’t stop there. Estrogen also impacts our skin, hair, and even our mood. If you have too much estrogen, you might notice bloating, mood swings, or even weight gain. On the flip side, low levels can leave you feeling tired and can lead to irregular periods. Keeping an eye on your estrogen levels is key to feeling like your best self!

PROGESTERONE

Progesterone is such an important hormone for women, it works hand-in-hand with estrogen. It helps regulate our menstrual cycle and supports pregnancy. After a woman ovulate, the ovaries produce progesterone, which gets the uterine lining ready for a fertilized egg. If you become pregnant, progesterone works to keep that pregnancy going by preventing contractions and nurturing the developing embryo.

When progesterone levels are low, it can lead to irregular cycles, mood swings, and even increase the risk of miscarriage, which can be really tough. Plus, this hormone has a calming effect on the brain, helping you sleep better and reducing anxiety. That’s why balancing progesterone is key not just for reproductive health but for your overall emotional and physical well-being. Taking care of your hormone levels can make such a difference in how you feel every day!

CORTISOL

Let’s talk about cortisol, the stress hormone. It’s there to help you tackle stressful situations, but when life gets overwhelming, cortisol can go into overdrive. This can throw off the balance of other hormones like estrogen and progesterone, leaving you feeling tired and out of sorts.

Managing stress is super important for keeping your cortisol levels in check and ensuring your hormones stay balanced.

RELATED POST: HOW I RECOVERED FROM ADRENAL FATIGUE AND BALANCED MY CORTISOL LEVELS

INSULIN

Insulin keeps your energy levels stable, but if it’s out of balance—often due to a not-so-great diet or high stress—it can lead to weight gain and fatigue. For women with PCOS, insulin resistance is a big deal, so it’s important to monitor your insulin levels and focus on a balanced diet to keep everything in balance.

THYROID HORMONES

Finally, let’s not forget about your thyroid hormones. These little guys control your metabolism, energy, and mood. When they’re off, you might feel exhausted, experience unexpected weight changes, or have mood swings. Keeping your thyroid hormones in check is important for maintaining that vibrant energy we all crave!

WHAT ARE THE SYMPTOMS OF HORMONAL IMBALANCE?

Before discussing how to balance your hormones naturally, it’s important to know what hormonal imbalance can look like. Here are some of the most common signs to watch out for:

HOW TO BALANCE HORMONES NATURALLY

Now that we’ve explored the symptoms and hormones at play, let’s go straight into how we can keep them in check! The great news? Balancing your hormones naturally is totally POSSIBLE! With a few thoughtful lifestyle tweaks, you can help your body regain its groove.

Here are some of the top strategies to naturally balance your hormones :)

EAT A BALANCED, HEALTHY DIET

What you eat is super important for balancing your hormones! The foods and drinks you choose can affect your mood and energy. To feel your best, focus on filling your plate with tasty, hormone-friendly foods!

WHAT CAN I DRINK TO BALANCE MY HORMONES?

Adding the right drinks to your daily routine can significantly support your hormones. Check out these favorites:

WHAT FOODS BALANCE FEMALE HORMONES?

Certain foods work wonders for balancing hormones. Here are a few you’ll want to include in your meals:

I can’t stress enough how important this is! After I made these dietary changes, I noticed a significant shift in my energy levels and mood. It’s all about fueling your body with the right foods!

IMPROVE GUT HEALTH

Did you know your gut and hormones are closely connected? A healthy gut is super important for keeping your hormones balanced because it helps your body get rid of excess hormones, especially high level of estrogen.

Think about adding probiotic-rich foods to your diet. Foods like yogurt are packed with good bacteria that promote a healthy gut microbiome. These little helpers work to keep your digestion smooth and your hormones in check!

Make sure to also fill your plate with high-fiber foods like whole grains, fruits, and veggies. Fiber is amazing because it helps keep things moving in your digestive system and eliminates excess hormones. Plus, it keeps you feeling full and satisfied! And don’t forget to drink your water. Staying hydrated is important for good digestion and a happy gut. Aim for at least 8 glasses a day to keep everything flowing nicely.

By making these simple changes, you’ll be on your way to a healthier gut and happier hormones in no time! You got this!

RELATED POST: HOW TO IMPROVE GUT HEALTH

SUPPORT LIVER HEALTH

Your liver is super important for detoxifying your body and getting rid of excess hormones. A healthy liver helps you feel more energetic and keeps your mood stable. Here are some easy ways to support your liver health:

Eat Cruciferous Veggies: Veggies like broccoli, cauliflower, and Brussels sprouts are great for your liver. They help detoxify and protect your liver cells. Try adding them to salads, stir-fries, or roasting them as a side dish.

Drink Lemon Water Regularly: Start your day with warm lemon water. It’s refreshing and helps your liver detox and produce bile, which is important for digestion. Plus, it’s a simple habit to add to your morning routine!

Reduce Alcohol Intake: Enjoying a drink occasionally is fine, but too much alcohol can hurt your liver. Keeping your intake low helps your liver function better and keeps you feeling good.

If you’re looking for a refreshing drink, try my favorite mocktail, It’s an alcohol-free delight you’ll love!

Include Anti-Inflammatory Foods: Foods like turmeric and garlic can help your liver. They support liver function and reduce inflammation. You can add turmeric to smoothies or soups and use garlic to flavor your meals.

EXERCISE REGULARLY

You’ve heard it from me time and time again, but regular exercise is truly one of the best things you can do for your hormones! It helps reduce stress, improves insulin sensitivity, and balances cortisol levels and I always say this, if you want to incorporate exercise into your routine, start by finding activities you enjoy—whether it’s dancing, hiking, or cycling. The key is to have fun while moving!

Aim for a well-rounded routine that includes cardio, strength training, and flexibility exercises. This combination keeps things fresh and benefits your overall fitness. And if you’re looking for a fantastic way to enhance your strength and flexibility, check out our Full Body Pilates program! Pilates is an amazing low-impact workout that tones your muscles while promoting core strength and stability. It’s perfect for all fitness levels and adds variety to your routine :)

While regular exercise is important, it’s also best to listen to your body. Be mindful of overtraining because too much intensity can actually raise cortisol levels. So, find what makes you happy, move your body, and enjoy the journey!

PRIORITIZE SLEEP

Sleep is EVERYTHING when it comes to keeping your hormones in check! If you’re not getting enough rest, your cortisol, insulin, and reproductive hormones can go completely off track. To improve your sleep, start by creating a relaxing bedtime routine—whether that’s reading, meditating, or just doing something that helps you wind down. It signals your body that it’s time to rest.

Try cutting back on screen time at least an hour before bed (I know, it’s tough!) because the blue light from your phone or laptop can mess with your melatonin and make it harder to fall asleep. And don’t forget to keep a consistent sleep schedule—going to bed and waking up at the same time every day (even on weekends) will help regulate your body’s internal clock. Prioritizing sleep can honestly make a huge difference in how you feel!

MANAGE STRESS

Stress can seriously mess with your hormones, especially when your cortisol levels skyrocket. Managing stress is key to keeping your hormones in balance.

One of the best ways to reduce stress is by practicing mindfulness, whether that’s through meditation, yoga, or deep breathing. It really helps calm your mind and body. Also, make sure to stay connected with loved ones—spending time with the people who lift you up can work wonders for your mood and help you de-stress.

And don’t forget to make time for your hobbies! Doing things you enjoy, whether it’s cooking, painting, or hiking, gives your mind a break from daily stressors. One of the biggest lessons I’ve learned is that being constantly busy isn’t something to be proud of. Give yourself that much-needed downtime and focus on what makes you happy!

REDUCE TOXINS

Reducing toxins in your environment is super important for keeping your hormones in check. Everyday things like pesticides, plastics, and harsh chemicals can mess with your body’s natural balance, so it’s a good idea to limit your exposure where you can.

Start by opting for organic foods—this helps you avoid harmful pesticides and chemicals that could interfere with hormone balance. Also, ditch the plastic containers and switch to glass or stainless steel for food storage. This reduces your exposure to chemicals like BPA, which can sneak into your food. Lastly, choose natural or eco-friendly cleaning products. A lot of conventional cleaners are packed with chemicals that can affect your health over time.

Since I started choosing organic and using more natural products, I’ve really noticed a difference. It’s all about creating a healthier, toxin-free environment for yourself and feeling your best!

HOW LONG DOES IT TAKE TO BALANCE HORMONES?

Another frequent question I receive is how long it takes to balance hormones. Here’s the deal, it doesn’t happen overnight BUT, the great news is that many people start noticing positive changes within just a few weeks to a couple of months when they stick to consistent lifestyle changes.

So, what influences this timeline? Here are a few key factors to consider:

• Severity of the Imbalance: If your hormones are significantly off, it might take a bit longer to get them back in line.
• Healthy Habit Consistency: The more dedicated you are to maintaining regular exercise, a balanced diet, and stress management techniques, the better your chances for quicker results.
• Underlying Conditions: If you’re dealing with health issues like PCOS or thyroid problems, achieving balance might take more time and could need a bit of medical support.

It’s important to remember that everyone’s journey is different! The timeframe for achieving hormonal balance can really vary from person to person. Some might see changes pretty quickly, while others may need a little extra time. So, hang in there and stay committed!

FINAL THOUGHTS

Keeping your hormones balanced naturally doesn’t have to be complicated! With a few simple lifestyle changes—like eating the right foods, managing stress, and getting enough sleep—you can give your body the support it needs to stay in balance. Remember, your body is always working to find that perfect balance, so give it some love and consistency.

As always, if you’re dealing with a more serious hormonal imbalance, it’s a good idea to check in with a healthcare professional for personalized advice :)

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The post How to Balance Hormones Naturally appeared first on Rachael Attard.

In this blog post, I’ll guide you through effective ways to manage your female hormonal health. We’ll cover understanding the main female sex hormones, estrogen, and progesterone, addressing ways you can check your hormones, and how to manage your hormonal health. Remember, managing hormones is a continuous process, not an overnight fix.

UNDERSTANDING ESTROGEN AND PROGESTERONE

Before going into the nitty gritty of hormonal health, let’s start with two key hormones: estrogen and progesterone. These hormones are super important for women because they help regulate our menstrual cycles, reproductive health, mood, and even bone density. But when they’re out of balance, they can cause various health issues.

For instance, high levels of estrogen are linked to a higher risk of breast and uterine cancer and lead to issues like menstrual problems and weight gain. Progesterone, on the other hand, isn’t directly linked to weight gain, but if there’s an imbalance where estrogen is too high compared to progesterone, it can lead to weight changes and other symptoms. Knowing how these hormones work can help you figure out when something might be out of balance.

HOW DO YOU CHECK HORMONAL HEALTH?

Getting a clear picture of your hormonal balance is an important step in taking charge of your hormonal health and feeling your best. By checking in on your hormone levels, you can spot any imbalances that might be affecting your mood, energy, and overall well-being.

Here’s how you can find out if your hormones might be out of sync:

BLOOD TESTS

Blood tests can be super helpful for figuring out what’s going on with your hormones! They give you a peek into your hormone levels, helping you spot any imbalances that might be affecting how you feel.

If you think you might be experiencing symptoms of a hormone imbalance, don’t hesitate to reach out to a doctor—like a gynecologist or endocrinologist. They can run some tests and give you the full picture to help you get back on track!

SALIVA TESTS

Saliva tests are another useful tool for tracking your hormone levels throughout the day However, keep in mind that saliva tests are used less often than blood and urine tests. Always chat with your doctor about whether a saliva test is the right choice for you! Your health journey is important, so getting the right information and support is key!

URINE TESTS

Urine tests give you a broader view of your hormonal health by looking at how your body processes and eliminates hormones. They help you understand how well your body is detoxifying

SYMPTOM TRACKING

Your body often gives you clues about what’s happening with your hormones. Paying attention to symptoms like irregular periods, mood swings, or unexpected weight changes can help you spot potential hormonal issues. It’s a valuable step in understanding what might be off with your hormones.

• Irregular Periods: Changes in the timing or flow of your periods can indicate hormonal issues.
• Mood Swings: Fluctuations in mood might be linked to imbalances in estrogen and progesterone.
• Unexpected Weight Changes: Sudden weight gain or loss, especially without changes in diet, can signal hormonal imbalances.

Reminder ladies! Always discuss any symptoms you’re tracking with a healthcare professional. They can provide guidance and support to address any hormonal imbalances you might be experiencing :)

WHAT ARE THE SIGNS OF HORMONAL IMBALANCE IN THE BODY?

Dealing with hormone issues can be like going into a maze—I’ve definitely felt confused about it myself. But recognizing the signs has been key to understanding what my body might be trying to tell me. 

In my experience, here are some common signs that could signal hormonal imbalance:

IRREGULAR PERIODS

If your menstrual cycle is all over the place—like being unusually heavy or just not on schedule—it might be a sign of hormonal issues.

UNEXPECTED WEIGHT CHANGES

Gaining or losing weight suddenly, without changing your diet or exercise routine, can be linked to hormonal imbalances.

RELATED POST: HORMONES THAT MAKE YOU FEEL HUNGRY AND FULL

MOOD SWINGS AND EMOTIONAL CHANGES

Hormones like estrogen and cortisol can really affect your mood. If you’re experiencing things like anxiety, irritability, or feeling down, it might be connected to hormonal changes.

PERSISTENT FATIGUE

Feeling tired all the time, even when you’re getting enough sleep, can be a sign of hormonal imbalance, especially with your thyroid or adrenal glands.

SKIN AND HAIR ISSUES

Hormonal changes can lead to skin and hair problems. You might experience more breakouts or changes in skin texture, like dryness or oiliness, due to shifts in hormones. Hair loss or thinning can also occur from hormonal imbalances. If you notice these changes, keep track of them and consult with a healthcare professional for guidance and support.

DIGESTIVE PROBLEMS

If you’re dealing with bloating, gas, constipation, or diarrhea, it could be related to hormonal issues affecting your gut health.

Tip: If you’re experiencing several of these signs or they’re impacting your daily life, it’s a good idea to check in with a healthcare professional. They can help figure out if hormones might be the culprit and suggest the best ways to get things back on track.

TIPS FOR MANAGING HORMONAL HEALTH

Keeping your hormones in balance is essential for overall well-being and vitality. Whether you’re dealing with high estrogen levels, stress, or other hormonal issues, making thoughtful adjustments to your daily routine can make a big difference.

Here are some practical tips to help you manage your hormonal health effectively and feel your best:

DIET ADJUSTMENTS

What you eat has a big impact on your hormone levels. To help manage high estrogen levels, try upping your fiber intake with lots of vegetables, fruits, and whole grains. Cruciferous veggies like broccoli, cauliflower, and Brussels sprouts are great for supporting estrogen metabolism and can really help balance your hormones.

Here’s an easy Spinach Salad with Apples, Walnuts, and Feta you can try!

REGULAR EXERCISE

Staying active is key to keeping your hormones in check. Exercise helps lower excess estrogen and can boost your progesterone production. Aim for at least 30 minutes of moderate exercise most days—whether it’s brisk walking, yoga, running, or strength training. And don’t stress if you need 1-2 days off to rest it’s all part of a balanced routine!

STRESS MANAGEMENT

High stress can throw your hormones off balance. Try stress-busting techniques like meditation, deep breathing, or just enjoying your favorite hobbies. I love spending time with my loved ones, especially my daughter Cali, and doing things I enjoy to keep stress at bay.

AVOID HORMONE DISRUPTORS

Be mindful of chemicals called endocrine disruptors that can sneak into your body from things like plastics, pesticides, and some personal care products. These chemicals can affect your hormones and cause health problems.

A simple tip? Choose natural or organic products whenever possible, and avoid heating food in plastic containers to reduce your exposure to these chemicals.

ADDRESS ESTROGEN DOMINANCE

Estrogen dominance happens when there’s too much estrogen or an imbalance between estrogen and progesterone. This can be due to excess estrogen exposure, perimenopause, progesterone deficiency, or poor gut health.

SYMPTOMS OF ESTROGEN DOMINANCE

FINAL THOUGHT

Remember, managing your hormonal health is a journey, not a destination. It’s all about getting to know your body, making smart choices, and being kind to yourself along the way :)

Don’t hesitate to reach out for help and use the resources available to you. With a bit of patience and effort, you can achieve a healthier, more balanced life. Your path is unique to you, but remember, you’re not alone in this. Many people are finding their way their way to better hormonal health, and there’s a lot of support out there to guide you. Keep going—you’ve got this!

Love Rachael xx

START THE PROGRAM TODAY

SOURCES

• Various Health Issues – https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance
• High Levels of Estrogen – https://doi.org/10.1016/j.mce.2017.08.011
• Menstrual Problems and Weight Gain – https://my.clevelandclinic.org/health/diseases/22363-high-estrogen
• Isn’t Directly Linked to Weight Gain – https://my.clevelandclinic.org/health/body/24562-progesterone
• Blood tests – https://www.testing.com/hormone-imbalance-and-hormone-level-testing/
• Saliva tests – https://www.news-medical.net/whitepaper/20240506/Saliva-testing-for-hormonal-diagnosis-The-facts-and-basics.aspx
• Symptoms Like Irregular Periods, Mood Swings, or Unexpected Weight Changes – https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance
• Cortisol Can Affect Your Mood – https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
• Hormonal Changes Lead to Skin and Hair Problems – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432488/
• Exercise Helps Lower Excess Estrogen – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116411/
• Endocrine Disruptors – https://www.endocrine.org/patient-engagement/endocrine-library/edcs
• Estrogen Dominance – https://www.medicalnewstoday.com/articles/323280

The post How To Manage Female Hormonal Health Effectively? appeared first on Rachael Attard.

I was doing everything right, but something just wasn’t clicking with my body. The weight just stayed put. 

So, I started doing research on my own. A lot of it.

I focused on learning more about leptin (the “starvation hormone”) and insulin and what happens when your body becomes resistant to them.

I needed to discover what could cause my body to stop losing weight when I was working my butt off to lose it. What I discovered completely changed my approach to weight loss. And I now realise just how important hormones are in maintaining and healthy body and a healthy weight.

Here’s what I learned about insulin resistance and weight gain, how it can affect your body, and what you can do to reverse it.

WHAT IS INSULIN RESISTANCE, ANYWAY?

Before we dive into what insulin resistance is, you first need to understand what insulin does.

Insulin is a hormone responsible for regulating your body’s blood sugar levels. Insulin moves sugar into your fat cells to protect your body from high blood sugar levels.

Insulin is a hormone that is produced in your pancreas. The pancreas releases insulin every time you eat. But, insulin secretion is the highest when you eat food that is full of sugar.

If you’re constantly eating a high amount of sugar, insulin levels will remain high, and your body will eventually become resistant to insulin.

Your body stops responding to insulin and your body cannot burn fat for fuel. Instead, it causes you to store more and more fat, causing you to gain weight.

SIGNS AND SYMPTOMS OF INSULIN RESISTANCE

Everyone’s body is different and the way excess insulin impacts you may be different to how it affects your friends.

However, there are some common signs and symptoms that suggest you might have an insulin resistance problem.

YOU CAN’T LOSE WEIGHT NO MATTER HOW HARD YOU TRY

The most obvious and common sign that you have insulin resistance is the inability to lose weight. No matter what you try, you can’t seem to shake those extra pounds. And the weight will mostly be concentrated around your belly.

If a healthy diet and regular exercise routine is not doing the trick, it’s best to see your doctor or naturopath. They’ll be able to test your insulin levels to see if this is the problem. They’ll also be able to see if you’re leptin resistance – the two often go hand in hand.

HIGH BLOOD PRESSURE

When you’re healthy and everything is working right, your blood pressure should be around 120/80. This means your heart is delivering the right amount of pressure to your blood vessels.

If your blood pressure is higher than 120, it means those blood vessels are under a lot of pressure. They’re not built for this and high blood pressure can lead to an increased risk of heart attacks and even stroke.

Insulin resistance creates a sodium imbalance in your bloodstream. This leads to an increase in the volume of blood rushing through your veins. The larger the blood volume is, the more pressure gets put on your blood vessels.

Have your blood pressure checked and if it’s higher than normal, ask your doctor to check your insulin levels.

OTHER SYMPTOMS

Other symptoms to watch out for include:

• Sugar cravings
• Feeling sluggish
• Dizziness when fasting or when you go too long without food
• Feeling irritable when you are hungry

HIGH TRIGLYCERIDES AND CHOLESTEROL

Triglycerides are the fats that get stored in your body, to use for energy—eventually.  When they’re high, it means that your bloodstream is storing too much fat instead of burning it for fuel.

In most people, this results in both weight gain and higher cholesterol. When your insulin levels aren’t breaking down blood sugar and fats in the bloodstream, they start to build up.

This results in high cholesterol levels and needs to be taken care of as soon as possible. Why? Because high cholesterol and high triglycerides increase your risk of heart disease and heart attacks.  

RELATIONSHIP BETWEEN INSULIN RESISATNCE AND WEIGHT

Which comes first, weight gain or insulin resistance?

If you lead an unhealthy lifestyle (eat too much sugary food, don’t exercise, don’t manage your stress properly), your fat levels will increase. Then the fat that your body stores, especially around your abdomen, can trigger insulin resistance.

How so? Well, abdominal fat releases a considerable amount of chemicals called adipokines. And, apparently, those chemicals counter the effect that insulin is supposed to have on your body.

So, your weight gain can cause insulin resistance and then that insulin resistance causes more weight gain.

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RISK FACTORS

Insulin resistance is still actively being studied by doctors around the world. While they haven’t definitively decided, they believe many factors can trigger insulin resistance.

EATING AN UNHEALTHY DIET

Processed foods like white bread, candies, and soda may taste great, but they can do a number on your health.

Not only are they high in calories, but they’re also jam-packed with sugar. The more sugar you eat, the more insulin your pancreas has to dish out.

If you continue to eat those foods, your body will start to build up a tolerance to the insulin.

ALREADY BEING OVERWEIGHT

Having a few extra pounds to lose is quite normal. But if you have more than 15 pounds to lose, your bloodstream likely already has higher-than-normal triglyceride levels or excess fat in the blood. This contributes to weight problems.

When you’re already dealing with excess fat, your body has to produce more insulin. Over time, you could end up developing insulin resistance.

NOT EXERCISING

I know…exercising might not be your favourite thing in the world. But regular exercise helps your body burn those stored fats and sugars for energy.

If you don’t exercise, you won’t have that extra push to get your body to plough through those reserves. This means the sugar collects in your blood and your pancreas will end up producing more insulin to break the sugars down.

Keeping active is important for so many reasons. You don’t need to do a super intense 1-hour workout every day. Any type of exercise is great – just get moving!

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CONSTANT STRESS

Unfortunately, most people experience high levels of stress every day, especially with our busy lifestyles. Stress triggers the production of cortisol, otherwise known as the stress hormone.

Cortisol causes blood sugar levels to increase anytime it builds up in your system. Your pancreas then starts working overtime to get your blood sugar levels back in check. If you live a high-stress lifestyle, insulin will be produced every time you eat AND whenever you’re stressed.

HOW TO TREAT INSULIN RESISATNCE

Luckily, insulin resistance can be treated. It just takes a bit of commitment and determination.

SEE YOUR DOCTOR

Insulin resistance is something your doctor can check for with a blood test. You’ll need to make sure they test you for – fasting insulin levels, fasting blood sugar and Hemoglobin A1c. 

This can help you determine if your stubborn weight gain is related to insulin resistance or could be caused by something else entirely.

I recommend finding an Integrative Doctor that specialises in Insulin Resistance and hormones.

FOCUS ON YOUR DIET

Instead of reaching for low-quality processed foods, choose foods rich in nutrients, vitamins, and minerals. Lean proteins like chicken and fish and plenty of fruits and vegetables can help your body stabilize blood sugar. And be sure to reduce sugar and white carbs as much as possible!

If you’re not sure where to start, check out these delicious recipes.

Or you can download my FREE 7 day meal plan that will help you slim down in a healthy way. It’s gluten, dairy and processed sugar free :)

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INTERMITTENT FASTING

Intermittent fasting is one of the best ways to reverse insulin resistance. The longer you go without food, the lower your insulin levels fall.

Going for long periods without food also gives your body a chance to use up the stored glucose (carbs) for energy and then it has no choice but to start burning stored fat. Being able to burn stored fat will give your body a chance to start becoming sensitive to insulin again.

Fasting for 12 hours and eating for 8 hours is a great place to start! Also, try to eat 2-3 meals and cut out snacking.

EXERCISE REGULARLY

As I mentioned before, exercise helps your body start burning through your reserves for energy. This helps not just with weight loss but also helps manage your blood sugar levels.

When your body starts burning through those stored sugars, it keeps them from building up in your bloodstream. The less sugar in your blood, the less insulin needed to help your body get the energy it needs.

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SUPPLEMENTS

Addressing any nutrient deficiencies will help your body function better. So get a blood test and take supplements for the vitamins and minerals that you are deficient in.

Other supplements that help reduce insulin resistance include

• Chromium
• Berberine
• Alpha lipoic acid, and
• Green tea

PRACTICE SELF-CARE

Getting rid of stress is one of the best things you can do for yourself, but it also helps reverse insulin resistance.

Try to have some time in the day for yourself, and try to reduce that feeling of always being in a rush!

Run through a few simple yoga routines, start meditating, or even take a walk to clear your mind. Anything that helps you relax is a great thing to incorporate into your daily routine.

Remember, hormone imbalances can impact your life in more ways than you might think. If you ever feel like you’re struggling with a possible medical problem, see your doctor as soon as possible.

The sooner you can figure out if insulin resistance is the reason you’re not losing weight, the sooner you’ll start to see things change.

Hope you found this blog post helpful!

Love Rachael Xx

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The post What Is Insulin Resistance And How It Can Affect Your Weight appeared first on Rachael Attard.

She said she simply cannot lose weight, no matter what she does and that she read online that leptin might be the cause. She seemed upset and frustrated so I decided to do some research (even though I’m not a doctor!).

And as you may know, I’ve also had health issues of my own and I’m no stranger to doing a lot of research on hormones. I also have leptin resistance so it’s something I have been focusing on a lot lately.

Hormones play a huge role in your ability to lose weight, so it’s important not to brush them off or ignore them.

Here’s what I’ve learned about leptin resistance and its relation to weight loss.

What is Leptin?

Leptin is a relative newcomer to science’s understanding of hormones. It was discovered in 1994 and is thought to control (or at least heavily influence) your body’s ability to lose weight. It has a bunch of nicknames: the starvation hormone, the obesity hormone, the fat hormone…the list goes on.

Your body stores fat to keep you supplied with the energy you need to live, work, play, and even sleep. Leptin is the hormone that tells your brain when you have enough fat stored up. This results in that “Oh, I’m full,” feeling when you’ve consumed enough calories.

Back when we had to hunt and gather our food, leptin helped our bodies create fat stores to get through those lean times. When food was plentiful, it also told us when to stop eating so we weren’t sluggish.

Though we can now purchase food whenever we’re hungry, leptin still works in the same way. It manages the calories we eat and use throughout the day to give us energy and tells the body when to start burning fat cells for added fuel.

Think of leptin as the regulator for your metabolism. It tells your body when to burn calories and when to stockpile them.

Unfortunately, in people with leptin resistance, your brain doesn’t respond to the signals that leptin is giving. 

What Exactly is Leptin Resistance?

Leptin resistance is when your brain doesn’t respond to the signals that the leptin hormone is giving. This results in weight gain, obesity, an increased appetite, and other health conditions.

If leptin can’t tell your body to start burning through the stored fat for energy, all those fat cells just keep collecting and building up.

Remember how I mentioned that leptin’s nickname was the obesity hormone? This is because leptin resistance is thought to be one of the leading contributors to obesity. Hormone imbalances, including high leptin levels can contribute to weight gain. And getting rid of that weight when your body doesn’t know to burn the fat for fuel can feel almost impossible.

What Causes Leptin Resistance?

Leptin resistance can be caused by several underlying factors. The two most common causes include inflammation and poor gut health.

Inflammation

Inflammation is caused by things such as stress, being busy, not getting enough sleep, poor gut health, eating foods that don’t agree with you, alcohol, drugs, etc. One important thing to know is that overeating and binge eating also cause a huge amount of inflammation in your body.

One indicator that you can use to assess your level of inflammation are your PMS symptoms. PMS symptoms such as cravings, sore breasts and cramping are caused by inflammation. If you have had more inflammation in your body that month, cravings and other PMS symptoms will be stronger. If not, you’ll have a less painful period!

Gut Health

I struggled with gut health a while back. A healthy gut is full of beneficial bacteria which helps break down food and absorb nutrients. When the bacteria count is low or your gut has a larger number of harmful bacteria, it can send the wrong signals to your brain.

Having healthy gut health also means having a strong gut wall lining, and the correct pH.

When you have poor gut health, you’ll crave more food, eat more, and get fewer nutrients from what your gut digests. This triggers the starvation signal with the leptin hormone, causing you to reach for even more food to satisfy the craving for nutrients.

Understand some contributing factors

As with most health conditions related to hormones, there are a number of things that can contribute to leptin resistance.

• Stress Levels: High stress can disrupt your hormone levels and cause imbalances. It is also a huge source of inflammation.
• Lack of Sleep: Your body needs an average of eight hours of rest each night. Not getting enough may contribute to weight gain due to increased cortisol levels and increased inflammation.
• Overeating: The more you eat, the more fat can be stored in your cells. Eating too much actually reduces the effectiveness of leptin’s signals to stop eating, creating a vicious cycle of overeating. Not to mention the inflammation!
• Getting Too Much Exercise: Exercise is great, but working out too hard or too intensely can disrupt your hormones and cause problems with your leptin levels.

Remember, the only way to definitively diagnose leptin resistance is to speak with your doctor. They’ll use a simple blood test to monitor the levels of leptin in your body. If they’re too high, you’re leptin resistant.

Can Leptin Help with Weight Loss?

Leptin is a major contributing factor when it comes to weight loss. After all, it tells your body when you’ve had enough to eat, when you need more, and when to store fat or burn it. When leptin levels are ideal, your body will stop craving food when you’ve had enough calories.

This means you’ll eat less and be able to power through those fat cells for energy throughout the day. The more fat you burn, the more weight you’ll lose. When your leptin levels are too high or you’re leptin resistant, your body will work to hold onto those fat stores, making it nearly impossible to lose weight.

Worse, if you start to lose weight and continue to be leptin resistant, your body will work hard to regain that weight and replenish the fat stores, making it even more difficult to keep the weight off long-term.

It is possible to lose weight and reverse leptin resistance

Believe it or not, leptin resistance does not mean you can’t lose weight. It just means you need to work hard and follow a healthy diet and exercise routine consistently. 

Once you’ve been diagnosed by your doctor, you can start taking the proper steps towards resetting your leptin levels and improving your body’s response to the signals it sends to your brain.

The key to successful leptin resistance treatment is addressing the root causes we discussed earlier: inflammation and gut health.

Here are some other things you can do.

Exercise regularly

Yes, exercising too much can do more harm than good, but exercising the right amount is one of the best ways to reverse leptin resistance and keep your metabolism going strong. Aim for shorter workouts that engage all of the muscles in your body. Here is a simple workout you can do to get started.

Stay away from processed food

Junk food may taste great, but it is full of sugar and unnecessary calories, and it can damage your healthy gut bacteria. Instead of opting for convenience foods and junk food, start eating nutrient-rich foods. All it takes is a little bit of planning ahead. Not sure where to start? Check out my blog post on how to meal-plan!

Take probiotics and prebiotics

A healthy gut is key for reducing and reversing leptin resistance. In addition to eating healthy foods, make sure to feed your gut bacteria. Take a good quality probiotic supplements, and eat prebiotic foods.

Prebiotic-rich foods include fermented foods like kimchi, yogurt, sauerkraut, and kombucha, as well as lentils, garlic, peaches, watermelon, beets, and artichokes in your diet.

Other things you can do to strengthen your gut wall lining include taking L-glutamine powder each day, and drinking bone broth which is full of collagen.

Avoid sugar and grains

Sugar and grains all elevate your blood sugar levels and increase the risk of inflammation. By avoiding foods high in sugar, you’ll help reverse the inflammation in your body and thus may help reverse leptin resistance keeping you from losing weight. You can still satisfy your sweet tooth with fruit!

Eat more, less frequently

Grazing and snacking throughout the day does not increase your metabolism.

Instead, eat larger meals, less frequently and avoid snacking in between those meals. The break in between meals gives your leptin and insulin levels a chance to decrease. 

You may also want to consider starting an intermittent fasting routine to help even more. Intermittent fasting is great for leptin resistance! Just make sure to consult with your doctor first. 

And what about leptin supplements

There are supplements for almost everything these days, but that doesn’t mean you should take them. Leptin supplements often contain fillers and “nutrients” that your body doesn’t really need.

In fact, glucosamine, hexosamines, and zinc are the only recognized supplements thought to possibly—yes, possibly—lower leptin levels. Instead of stocking up on supplements, fill your pantry with fresh produce, healthy foods, and start exercising.

Get help from your doctor

Your doctor is the only one who can determine whether or not you’re leptin resistant. If you are, they’ll also be able to help you create a plan to start reversing that resistance, monitor your insulin and leptin levels, and keep your other hormones in check. While the above tips may help you lose weight, they’re not a substitute for speaking with a medical professional.

Have you struggled with leptin resistance? Did you find a way to reverse it and keep the weight off? Share your story in the comments below.

*Disclaimer: I am not a doctor, and as such cannot diagnose or treat any medical issues. Readers are advised to do their own research and make decisions in partnership with their health care provider. If you are pregnant, nursing, have a medical condition or are taking any medication, please consult your physician. Nothing you read here should be relied upon to determine dietary changes, a medical diagnosis or courses of treatment.

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The post Leptin Resistance – Are You Resistant to Weight Loss? appeared first on Rachael Attard.

One thing you’ll notice when you start exercising regularly is that you’ll be a LOT more hungry. This is not necessarily a bad thing, but it can be bad if you’re overeating more than you need.

Understanding why you always feel hungry can help you tune in better to what your body really needs. So, let’s figure out why you might be feeling extra hungry and smart ways to handle it.

WHY YOU MIGHT FEEL HUNGRY ALL THE TIME

Feeling hungry more often than usual can be frustrating, but it’s important to understand the reasons behind it. Several factors, from your metabolism to the types of foods you eat, can influence your hunger levels.

Here are some reasons why you might be experiencing frequent hunger and how to address it effectively

YOU HAVE A FAST METABOLISM

With all that exercise you have been doing, you have no doubt increased the amount of muscle you have, which increases your metabolism. You now burn more calories every day just because of your increased metabolism, not to mention because you are expending a lot more calories in your workout.

You NEED more food so don’t be afraid to eat more. Just make sure you’re eating the right amount and the right type of food.

YOU EAT REFINED FOODS

Refined foods will give you energy, but only for a short period. You will come crashing down and will end up hungrier than ever before.

If you’re serious about health, cut out the white carbs, sugar, and processed foods. Your body will love you for it, you’ll lose weight and if you switch it up for healthier alternatives, you won’t be so hungry all the time!

YOU DON’T EAT ENOUGH PROTEIN AND FIBER

Protein and fiber have the highest thermic effect on food, meaning your body will use up more calories to digest these types of foods. Both are really great for keeping you feeling full for longer and will stop you from wanting to snack on the bad stuff.

Fill your diet with lots of healthy sources of protein and fiber!

High-protein foods include lean meats, eggs, nuts, protein powders, soy, and dairy. High-fiber foods include fruits, green vegetables, avocados, lentils, soy, chia seeds, and other nuts and seeds.

YOU’RE NOT EATING ENOUGH

If you’re exercising a lot and eating well but are still feeling hungry, chances are you need to eat a little bit more. Not eating enough food can actually make you store fat so starving yourself is not the best way to go about this.

Check out my blog post here to find out how many calories your body needs every day to make sure you’re eating the right amount.

OVERACTIVE THYROID OR HORMONE PROBLEMS

Sometimes, even after tweaking your diet and lifestyle, feeling constantly hungry could be a sign of something deeper like thyroid problems or hormone imbalances.

Your thyroid, which controls your metabolism, has a big say in your appetite and energy levels. Then there are hormones like leptin (which tells your brain you’re full) and insulin (which keeps your blood sugar in check), which are major players in how hungry or satisfied you feel.

Its best to have a general check-up, and ask your GP to check your hormones (leptin, insulin, etc.) and thyroid.

WHAT SHOULD I EAT IF I’M ALWAYS HUNGRY?

When you find yourself feeling hungry all the time, it’s IMPORTANT to focus on balanced meals that provide sustained energy and help regulate hunger hormones.

Here’s a breakdown of key food groups to include in your meal :)

INCORPORATING BALANCED MEAL

Try combining these food groups into balanced meals to feel satisfied and get all the good stuff your body needs. For example, picture a plate with a juicy grilled chicken breast for protein, some fluffy quinoa for complex carbs, and a big pile of mixed greens drizzled with olive oil for healthy fats. On the side, steamed veggies add crunch and goodness.

And for a snack, grab some Greek yogurt for protein, a handful of berries for sweetness and fiber, and a few nuts for that satisfying crunch. This combo keeps you going strong between meals!

You can be creative with your meal, but if you’re not sure where to start don’t worry! You can check out our FREE 7-Day Meal Plan! You can sign up below and you’ll get a PDF nutrition plan with meals that are Gluten, dairy and refined-sugar free :)

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WRAPPING UP!

Understanding why you feel hungry and making smart food choices can truly impact how you feel every day. Whether you’re hitting the gym more often or simply aiming to stay satisfied between meals, focusing on balanced, nutritious foods is key.

Remember, it’s important not to starve yourself. Acknowledge why you feel the way you do and listen to your body’s cues—it’s all about finding that balance that works for you.

You’ve got this! Keep nourishing yourself with wholesome foods, and you’ll feel energized and ready to take on whatever comes your way.

Love Rachael xx

SOURCES

• Refined Foods – https://www.medicalnewstoday.com/articles/318630
• Thyroid Problems – https://my.clevelandclinic.org/health/diseases/8541-thyroid-disease
• Hormone Imbalances – https://www.webmd.com/women/ss/slideshow-hormone-imbalance
• Leptin – https://my.clevelandclinic.org/health/articles/22446-leptin
• Insulin – https://www.medicalnewstoday.com/articles/323760

The post Why You’re Feeling Hungry All The Time appeared first on Rachael Attard.