Excess belly fat is so frustrating. 

I hear it all the time: "I'd love to be able to lose this pooch around my middle." 

Even the most body positive of us can still struggle to accept weight gain around our midsection - especially when we're making a serious effort to eat healthier and be more active. 

So, what gives when it comes to belly fat? 

How do you know if the extra pounds around your middle are from a hormone imbalance? 
 

Here are 4 signs a hormone imbalance is making you gain belly fat:

• You're craving a lot of sugar (or just hungry all the time)
• You have a lot of mood swings (especially if you're getting close to menopause age)
• You're exhausted, but can't sleep (ughh!)
• You're stressed.. all. the. time.

Do these sound familiar?

When I hear these symptoms from a client, I'm usually suspicious of:

• Elevated estrogen levels
• High cortisol levels

Here are 2 ways you can dial in your approach and start to trim inches around your midsection: 

1. Take an honest look at the food you're eating.

Nutritional stress from inflammatory foods like sugar, gluten, dairy, and alcohol can start a cyclical pattern with your hormones. Where are they creeping in?

Are you getting healthy protein, fat, and fiber with every meal? 

In my program, I do recommend tracking your food with an app like My Fitness Pal as a learning tool (not a shaming tool!) to see where you have opportunities to improve.

2. Act as if your life depends on lowering your stress (because it does).

Getting rid of belly fat goes beyond aesthetics. High levels of stress pack on pounds, and those pounds raise your chance of developing high blood pressure, type 2 diabetes, and certain forms of cancer. 

Start with 5 minutes of deep breathing with your eyes closed every day, and grow it to a 15 minute daily practice. Your body (and belly) will reap the rewards.

These strategies (which are just part of what I teach inside my Healthy Hormone Weight Loss group program) were a game-changer for my client Deb... 
 

Wondering if quarantine caused your hair to fall out? 

It's not just you! 

The stress of quarantine and the aftermath of it drove a surge in "hair wellness" product searches for supplements, medications, and styling products to #stoptheshed. 

When your stress hormone is high, it can actually contribute to hair loss. 

However, it's not the only culprit! 

Here are a few other reasons why your hair may be falling out:

• Thyroid hormones that are too high or too low
• A nutrient deficiency
• An iron deficiency

..or a combination of all of the above  😩

While I don't recommend one for every client, hair loss is one symptom that is usually best tackled with an at-home DUTCH test to measure thyroid levels and then blood work to rule out an iron deficiency.

However, even if you aren't sure what's going on hormonally, here are a few simple changes that can work really well to improve nutrient absorption and curb hair loss:

• Drink 2 tsp of apple cider vinegar before meals to improve absorption of vitamins and minerals from your food
• Bump up the Omega-3s from wild-caught fish, nuts, and flaxseed
• Add pumpkin seeds to increase zinc

You, of course, cannot neglect giving your nervous system some TLC to lower your stress levels.

One of the trickiest - and most defeating - hormone imbalance is actually a two-in-one: 

High Estrogen + Low Progesterone

As women, these two hormones play a MAJOR role in our lives and they have to work in tandem for our cycles to be regular and our mood to be stable.

If you have raging PMS or painful heavy periods, you likely have an imbalance of estrogen and progesterone

Other symptoms common with this two-for-one hormone imbalance include: 

• Headaches
• Decreased sex drive
• Bloating
• Mood swings
• Acne
• Fatigue
• Anxiety
• Intense depression
• Hormonal weight gain

Do these sound familiar?

By the time my clients make it to me, they've been to a handful of doctors who's best advice was to prescribe birth control and "just manage it". 

Fortunately, there's a lot more you can do than "just manage"! 

Here where to start: 

1. Eat Protein, Fat, and a Fiber (PFF) at every meal & snack.

This does 2 things that your hormones love:

• Keeps your blood sugar stable throughout the day
• Reduces the amount of inflammation in your body

You absolutely cannot have balanced hormones when your blood sugar is a rollercoaster and your inflammation is through the roof. 

>> Focus on PFF at every meal & snack for 14 days before your cycle. (Here's your snack guide again for inspiration)

2. Consider measuring your hormone levels with a DUTCH Test.

While I don't think everyone needs to get their hormone levels measured, this is one hormone imbalance I find it can be very helpful and speeds up the process a ton. 

The DUTCH test I use is a comprehensive test that measures hormone metabolites from a urine sample that you do from home. 

In addition to measuring 35 different hormone levels, it also shows me how well a client metabolizes estrogen out of their body AND is often better at telling me about progesterone levels than a blood test would be.

It helps me understand which lifestyle changes, dietary changes, and supplements will be most effective to get estrogen and progesterone balanced out pronto.

(If you're a nerd like me, this blog post is a fascinating insight into DUTCH hormone testing during the menstrual cycle and why bloodwork can come back as "normal" even when you feel like )

>>>  Learn more about the DUTCH Complete™ Hormone Test (w/ Customized Report + Consultation)

3. Know that you don't have to do it alone! 

My clients who have severe PMS or painful heavy periods have usually been fighting their battle alone for years before they decide to reach out. 

These symptoms - while common - are definitely not normal and you don't have to keep enduring them without support!

Start with #1 above for 14 days before your next cycle. 

Anxiety is an incredibly common and highly treatable symptom, yet it’s almost never the primary reason a client comes to me for help. 

Usually a client has “bigger” complaints, like weight gain, acne, difficulty getting pregnant, or crippling fatigue and their anxiety is an afterthought: “..oh yeah, and I’m also always on edge.”

Like the frog that doesn’t realize it’s being boiled alive, we’ve become so accustomed to feeling anxious and stressed that we stop realizing our high-strung nature isn’t normal. Or that it’s a signal something may be seriously awry with our hormones.

There are 3 places I look when I’m trying to get to the root of a client’s anxiety:

• The gut (for infections & dysbiosis)
• The brain (for signs of HPA axis dysfunction)
• The diet (for nutrient deficiencies & imbalances)

BTW, this is where getting a DUTCH Test is incredibly helpful with streamlining treatment. 

It helps us understand exactly which of your hormones and nutrients are out of balance and create a targeted (and more efficient) plan. 

>>>  Learn more about DUTCH Complete™ Hormone Testing here

However, there are some general strategies you can use that will help with anxiety even if you’re not 100% sure of the root cause. 

#1. Heal Your Gut 

If you’re eating predominantly processed foods that are high in sugar or carbohydrates, and not getting enough vegetables and fruits, you’re slowly stoking the fire of inflammation within your gut and, thus, your brain.

Focus on healing the lining of your gut, reducing inflammation, and balancing your blood sugar by reducing sugar, refined carbohydrates, and replacing them with fruits, vegetables, healthy fats and proteins. Aim for 20 grams of protein at all your meals.

#2. Calm Your Brain

Your system isn’t designed to be in a hyper-arousal state all the time. When your body’s “stressed out hormones” are constantly elevated, you deplete your body of minerals, nutrients, and important feel-good brain chemicals (called “neurotransmitters”). It’s only a matter of time before your system crashes. Hard.

Prioritize getting sun in your eyes and on your skin every morning for 10-20 minutes. Go for a walk and leave your devices at home. Breathe. Actively relax your body, starting at the top of your head and working your way down to your toes. Repeat daily. 

#3. Balance Your Diet

Anxiety starts a viscous cycle. It depletes minerals like magnesium that help us stay calm, which in turn amps up our anxiety levels. This can also drive us to eat quick pick-me-up meals or comfort foods that lack the nutrients we need to level out. 

Focus on one meal at a time. Aim for 20 grams of protein, a healthy fat, and some type of fiber (from vegetables, fruits) at each meal. Work with a practitioner to find a supplementation protocol that addresses your deficits (which can also be highlighted by DUTCH testing). 

High levels of anxiety isn’t normal and, while it can take a little time and dedication to changes in your lifestyle, you can find your zen again.

By now, we’ve all been duped by an Instagram or Facebook ad for the latest and greatest topical acne solution, only to be completely let down when it arrives. 

While your skincare routine does matter, when it comes to hormonal acne you’re going to need an inside-out approach as well. 

As a self-admitted skin nerd, I’ve done hours of research (and self-experimentation) on the best way to treat hormonal acne for myself and my clients.

There are 7 areas that are most likely to contribute to acne issues that are all worth investigating if you’re struggling to keep your skin clear.

#1. High Androgens

When androgen hormones (like testosterone) are elevated because of a hormonal imbalance, they can drive up your skin’s oil production. High androgens are common with diagnoses like PCOS and can be confirmed with an at-home DUTCH Test. 

#2. Diet Quality 

If you’re eating predominantly processed foods that are high in sugar or carbohydrates, and not getting enough vegetables and fruits, you’re slowly stoking the fire of inflammation within your gut and, thus, your skin. 

#3. Stress Hormones

Stress levels drive up hormones (like cortisol) that increase oil production in the skin. Elevated stress hormones also disrupt sleep, which is a critical time for your skin to reset and repair. 

#4. High Insulin / Insulin Resistance

Related to high androgens, when you have high insulin or insulin resistance - predominantly caused by a diet high in processed foods, sugars, and refined carbohydrates - your blood sugar will fluctuate wildly and contribute to more energy crashes and stress eating. This cycle is not only bad for your skin, but dangerous for your health if left unchecked long-term (think: diabetes, heart disease, and cognitive decline). 

#5. Dairy Issues

Even if you’re not lactose intolerant, you may have a sensitivity to dairy that’s impacting your skin. While giving up dairy for any period is hard for a lot of people, it may very well be worth a try!

#6. Genetic Component

Genetics can definitely play a role in your skin’s susceptibility to acne. However, as more research is published on the impact of our environment on the way our genes express themselves (called “epigenetics”), the more we learn that we can have some impact on how our genetics impact us by the dietary choices we make. 

#7. Skin Microbiome

Similar to the lining of your gut, the surface of your skin is covered in good and bad bacteria. When that balance is disrupted, your skin pays the price. There are high-quality estheticians and beauty care lines (like La Roche Posay) that have developed products with this in mind.

Natural Treatment Approaches to Hormonal Acne

Here are 3 ways to jump start your skin’s healing from the inside out.

#1. Get Your Diet Right

Focus on healing the lining of your gut, reducing inflammation, and balancing your blood sugar by reducing sugar, refined carbohydrates, and replacing them with fruits, vegetables, healthy fats and proteins. Aim for 20 grams of protein at all your meals.  Add a cup of bone broth daily (Kettle & Fire is a great brand if you don’t want to make your own) for extra gut-healing power. Increase zinc from beets, carrots, egg yolks, oysters, pumpkin seeds, and red meat. Supplement with a high quality Omega-3. 

#2. Add a 15-Minute Neuroplasticity Practice Daily

You have to calm your nervous system in order for your hormones to regulate. There’s no work around. Choose your weapon: Breathing, meditation, journaling, Xen-ing… Carve out a 15 minute chunk of your day to do it and reap all the benefits.

#3. Try a Dairy Elimination Protocol

You may be surprised by the results of eliminating dairy from your diet fully for 5 weeks. If you’re worried about not getting enough calcium, focus on adding green leafy vegetables (like collard greens, turnip greens, bok choy, kale, and broccoli), bone broth, and fish with bones (like sardines and canned salmon).

When you’re used to having a certain level of interest in intimacy, and that bottoms out, you (and most likely your partner) notice. 

Arousal and sex drive are complex and unique for every woman, so I’m just going to speak to low libido form a hormonal perspective. 

Low Testosterone + Low DHEA = Low Libido

The cause of the drop in testosterone and dip in DHEA levels will vary, but here are my go-to strategies when trying to help boost a client’s testosterone and DHEA. 

#1. Lift Weights to Boost Testosterone

You don’t have to be She-Hulk to reap the benefits. Getting in the gym to do some moderate weight lifting 2 times per week is a good place to start. 

#2. Let the Sun Shine

Get at least 30 minutes of sunshine in your eyes and on your skin daily. If necessary, supplement to elevate your Vitamin D levels. 

#3. Protein + Fats + Fiber

Balance your blood sugar with meals that combine protein, healthy fats, and fiber from vegetables, fruits, legumes, and healthy carbohydrates. 

#4. Prioritize Downtime

Help your body shift into a calm and arousable state by scheduling in a regular neuroplasticity practice like meditation, deep breathing, or journaling. 

What supplements are good for low libido? 

While supplements should not be the only strategy you use, they can be beneficial here. Work with a provider to create a targeted supplementation protocol that includes things like Vitamin B complex, maca root powder, ashwaghanda, and tribulus. 

Brain fog can seep in slowly, to the point where we just think it’s a normal part of getting older. We just cope. Until we can’t function anymore. 

When my clients come to me feeling like they can’t concentrate, recall words, or think on their feet as quickly as they’d like, I know it’s time to do some digging. 

Getting to the root cause of brain fog can be tricky, and I typically look at these areas:

Hormonal Imbalances 

Mental clarity can be impacted by low estrogen or high cortisol levels. Stress is a big driver of this imbalance and often needs a multi-faceted approach. 

Thyroid Function

Your thyroid regulates the metabolism of every organ of your body, including your brain. When thyroid hormone is low, it can affect your memory span and ability to concentrate. Occasionally this will need thyroid medication temporarily, but adjustments to your diet, exercise program, and stress management strategies will help optimize thyroid function and decrease brain fog.

Blood Sugar Issues

When your blood sugar bottoms out, due to imbalanced eating routines or diets heavy in refined carbohydrates and processed foods, your brain function inevitably takes a hit. This can also feed gut imbalances that directly contribute to brain function. 

Nutrient Deficiencies

Deficits in Vitamin D, magnesium, EPA and DHA, Vitamin C, or B Vitamins, to name a few, can all contribute to brain fog. Instead of supplementing on all of them, work with a practitioner to determine where your specific needs are and create a targeted protocol to boost brain function.

Gut Dysbiosis or Infections

By now you’ve likely heard that your gut is your “second brain”. If you have an imbalance of good and bad bacteria, it can directly impact your mental functioning. Looking for infections and overgrowth (of things like candida) is an important area to rule out when it comes to brain fog.

This is where a GI Map Test (to identify infections or dysbiosis in the gut) and/or a >>DUTCH Hormone Test<< are worth their weight in gold to help determine what area to focus on.