Day 1 : Estrogen

 
 

Cutting out: Red Meat

Goodmorning!! Okay so today has been incredible so far. I woke up, drank 20 oz of water (didn’t put in the cayenne, I forgot), made my bed, started laundry, made a smoothie and let it chill in the freezer for awhile, drank a green super food blend, dry brushed, showered, shaved, and now I’m on here, drinking my smoothie and rejoicing! It’s seriously the small things that make for a good day. My body feels so good right now. I usually would have woke up, had coffee, checked my emails, looked at social media, and probably had a crap breakfast, but between the reset and the fat loss code, I have better ideas for a solid morning routine :)

Journal

Sleep: 6 hr 42 min: REM 1 hr 19 min : Deep 1 hr 14 min

Net Carbs: 138…

Steps: 11,707

Cal in: 2,158 | Cal out: 2,909 = -751 cal (this isn’t required, I'm just curious, and I wear a fitbit so its easy to track).

Im not logging my blood glucose or pH because it’s not in my budget to buy all of the supplies needed for it

Pre-Breakfast

Breakfast

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Mint Chocolate Chip Shake from The Hormone Reset

Makes 1 serving

2 scoops Dr. Sara’s Chocolate Shake (or similar protein powder)

1 1⁄2 cups unsweetened coconut milk (or less to make your shake thicker)
1 cup fresh chopped mint leaves1⁄2 cup fresh dandelion greens
1⁄4 cup raw cacao nibs
4 or 5 ice cubes
1 tablespoon cacao nibs (optional) 1 fresh mint leaf (optional)

Blend all ingredients in a high-powered blender until smooth. Garnish with cacao nibs and a mint leaf.

*NOTE: I also added:

1 tsp Moon Juice Probiotics

1 tsp Moon Juice Power Mushroom Blend

1 Tbsp green matcha powder

1/2 avocado

monk fruit to sweeten

dark chocolate (because it was mixed with my cocao nibs)

Lunch

Spicy Turkey Meatball Soup with Salad

FOR MEATBALLS

  • 1 pound ground turkey

  • 1 egg, whipped

  • 2–4 tbsp Paleo flour

  • 2 cloves garlic, crushed (or 1/4 tsp garlic powder)

  • 2 tbsp fresh herbs (parsley, basil, sage, rosemary, cilantro) OR 1/2 tsp dried

  • 3/4 tsp salt

  • several grinds of fresh black pepper

  • 2 tbsp butter, ghee, or coconut oil to cook the meatballs in

FOR SOUP (6 servings)

  • 2 tbsp butter, ghee, or coconut oil

  • 1 onion, diced

  • 1 cup carrot chopped, sliced, or diced

  • 2 cloves garlic, minced

  • 2 bay leaves

  • 6 cups of good quality broth

  • 1-2 bunches of kale

GARNISH

  • chopped fresh herbs (parsley, basil, dill, or cilantro)

  • red pepper flakes

INSTRUCTIONS

  1. TO MAKE MEATBALLS: In a large bowl, combine turkey meat, egg, flour, garlic, salt, and herbs and mix until well incorporated. Roll into small balls (about 1 1/2 inches). You’ll get about 24-26 meatballs. Heat 2 tbsp fat of choice in a large skillet on medium-high heat. Cook meatballs for 3-4 minutes, until all sides are brown. You may need to do this in batches. Set aside.

  2. TO MAKE SOUP: Heat 2 tbsp fat of choice in large soup pot. Add onions, carrots and garlic and cook until onions are translucent – about 5 minutes.

  3. Add bay leaves, broth, and meatballs. Bring to a boil, turn down heat, and simmer for 5 minutes.

  4. Add kale and cook until meatballs are cooked through- about 5-7 minutes.

  5. Serve immediately. Garnish with fresh herbs and red pepper flakes.

FOR SALAD

2 cups greens (I used kale and arugula)

1/4 c. fermented beets (Cleveland Kraut)

1/4 c. fermented cabbage (Cleveland Kraut)

1/4 c. carrot

1/4 c. broccoli

1 Tbs avocado oil

1/8 c. cilantro

Dinner

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Wild-caught salmon & Veggies

4 oz Wild-Caught salmon- sautéed with herbs in Ghee

Arugula + Kale salad with green onion, carrot, EVOO, and pink Himalayan salt

4 oz sweet potato with 1 tsp ghee, pink Himalayan salt, cinnamon, and 1 tsp honey

Post-Dinner

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Magnesium Drink

Treat

Erm. So. I had a treat: 60 net carbs. It wasn’t as bad as it could have been but would be better if I didn’t do it.

1, 8” tortilla

2tbs NUTzo butter

1 Tbs honey.

Hormone Reset: 1st Measurements & Prep

Before Photos

Along with weight gain, I have also developed acne over the last year. Its not out of control, but It’s more than I’ve ever had. I want to see if my skin clears up with the reset as well.


Measurements

Weight……………………………………. 64 in

Height…………………………………….. 215 lbs

Neck………………………………………. 13.5 in

Chest……………………………………… 40.5 in

Lower Chest……………………………. 42.3 in

Waist……………………………………… 35.5 in

Belly………………………………………. 40.5 in

Hip………………………………………… 47.0 in

Thigh…………………………………….. 29.5 in

Lower Thigh…………………………… 24.5 in

Calf……………………………………….. 18.0 in

Ankle…………………………………….. 9.2 in

Arm……………………………………….. 14.5 in

Wrist……………………………………… 6.5 in

 

Waist-to-height………………………. .55 in

Waist-to-hip…………………………… .74 in

Body fat………………………………….

Hormones………………………………. below

BMI………………………………………... 36.9

Basal Metabolic Rate………………. 1,774 cal

Blood Pressure………………………..

Blood sugar……………………………..

Sleep………………………………………

Steps………………………………………

Carbs………………………………………

Net carbs………………………………...

Fiber……………………………………….

pH…………………………………………..


These are the supplements I chose to use. I have started to be very selective with the products I buy in terms of packaging and quality. The following products are packaged more environmentally friendly than ones recommended to me, or that I previously used, and are of equal quality

I am using Moon Juice because they use medicinal mushrooms, and they package in glass.

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I’m using Your Super for super food blends.

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1st Grocery Haul

My Hormone Results

Low Thyroid.  There’s a good chance you are low in thyroid hormone.  Low thyroid can cause decreased mental acuity, fatigue, and constipation.  Long-term low levels are associated with delayed reflexes and a greater risk of Alzheimer's disease.  With low thyroid, your metabolism slows, which means your weight may climb--even if you eat less and exercise more.  You may have low sex drive and depression or moodiness.

What to do.  I recommend asking your doctor for a test. Get your blood levels tested for TSH, Free T4, and Free T3 -- and keep your TSH between 0.3 and 2.5.  Consider checking your anti-thyroid antibodies too - and go off gluten if your antibodies are elevated. I recommend you start a high potency multivitamin containing copper, zinc, and selenium.  Cook with organic, extra virgin coconut oil.

Low Estrogen.  There’s a good chance you are low in estrogen.  I think of the estrogen and progesterone as tango partners.  Estrogen is the curvaceous, flirty, extroverted partner of the pair and progesterone is the stable one, making estrogen look good.  You need two, in balance, to tango.  Estrogen is actually a group of hormones responsible for keeping women juicy, joyous, and jonesin' for sex!  Low estrogen causes your mood and libido to tank and makes your vagina less moist, your joints less flexible, your mental state less focused and alive.  You might also have trouble sleeping, loss of interest in exercise, and painful sex.

What to do.  I’d recommend testing with your doctor in addition to trying black cohosh for hot flashes and trying organic, extra virgin coconut oil externally for dryness.  When you ask your doctor to measure your blood level, look for a level of 50 or higher for the normal range.  If necessary, you can order a home test to check your estrogen (estradiol) and progesterone, as the balance is key.

Low Cortisol.  There’s a good chance you are low in cortisol.  Low cortisol is the long-term consequence of high cortisol--so you could have low cortisol AND high cortisol simultaneously, making you feel exhausted and drained, like a car trying to run on an empty gas tank.  Low cortisol can cause fatigue or burnout--you might turn to caffeine to bolster your energy or fall asleep while reading or watching a movie.  Your stamina may decline, particularly between 2 and 5 in the afternoon.  You could go on crying jags for no particular reason, feel stressed, and experience insomnia or difficulty sleeping, particularly between 2 and 4 AM.  Low cortisol can also produce low or unstable blood sugar and salt cravings.

What to do.  I recommend asking your doctor for a morning cortisol or 4-point (diurnal) test.  If your doctor is unwilling, go to http://www.canaryclub.org/and order the diurnal cortisol, which gives you cortisol levels at four times during the day.

Low Progesterone.  You may need to address this hormone imbalance.  Progesterone counterbalances estrogen by helping regulate the uterine lining (i.e., keeps the lining from getting too thick), emotions, and sleep.  Low progesterone can cause infertility, night sweats, sleeplessness, and irregular menstrual cycles.  You may find yourself agitated or having PMS, experiencing painful and/or swollen breasts, having heavy or painful periods, bloating, experiencing easily-disrupted sleep, or noticing itchy or restless legs.

What to do.  I recommend asking your doctor for a blood (serum) progesterone level on day 21 of your cycle. Ideally, the level should be more than 10, optimally 15 to 25 ng/mL.

Hormone Reset: An overview

I am on week two of Shawn Stevenson’s Fat Loss Code 6-week program. The program is unlike others in that it takes a very non-aggressive approach. Rather, it is an educational guideline that teaches you how to avoid health challenges, chronic diseases, and how to optimize your health, happiness, and sleep. It is not self-paced, so every seven days, a new assignment unlocks; I’m enjoying it so far.

I also listen to Shawn’s Podcast The Model Health Show which is how I was introduced to the Hormone Reset. On an episode about hormone health, Shawn invited M.D Sara Gottfried who specializes in Women’s Health and believes in treating the root issues rather than symptoms. She wrote a book called The Hormone Reset which I downloaded on audible. I have already finished the book and have decided to give the reset a try.

The reset lasts 21 days, 3 days per hormone, 7 major metabolic hormones--

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Every three days, you cut out a food item that commonly causes a disruption with a relating hormone. For example, the for first three days, you cut out red meat which is known to cause estrogen dominance. After three days, estrogen should be reset, but you leave red meat out for the entirety of the 21 days. After the 21 days is up, you slowly reintroduce the foods and see how they affect you.

The hormone reset is very similar to the elimination diet which allows you to learn which foods your body is sensitive to; except it isn’t as restricting, and it focuses solely on hormones.

I am staring the reset tomorrow, and will log the information that Dr. Gottfried recommends that you keep track of on here.