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The natural ebb and flow of female hormones regulate our menstrual cycle, our mind, and how we feel day to day. Progesterone is an important hormone that works with estrogen to support your mood, metabolism, fertility, and bone and brain health.

Without enough progesterone, your estrogen levels go unchecked and you can end up with estrogen dominance. If you struggle with mood swings, headaches, anxiety, poor sleep, breast tenderness, bloating, low sex drive, irregular periods, or getting pregnant - these are all signs of low progesterone.

Fortunately, there are plenty of ways to harness the natural flow of progesterone and bring your hormones back into balance, so you can finally let go of those unwanted symptoms.

**Eat Foods that Increase Progesterone**
* Healthy Fats: Give your body the nutrients it needs to produce progesterone by getting a healthy supply of fats from coconut oil, olive oil, and avocado. 
* Protein: Getting enough protein is essential for stable blood sugar levels and detoxifying excess estrogen. Beef, chicken, fish, shellfish, eggs, and beans are full of protein, vitamin B6 and zinc, which all contribute to healthy levels of progesterone.
* Fiber-Rich: Oats, quinoa, cruciferous vegetables and flax seeds are high in fibre, which helps eliminate excess estrogen and balance hormones.
* Nuts and seeds: Nutrient-dense almonds, brazil nuts, walnuts, cashews, sesame seeds, and sunflower seeds help raise progesterone. Nuts are especially good sources of magnesium, which increases progesterone while reducing estrogen.  
* Cruciferous vegetables: These include broccoli, brussels sprouts, kale, bok choy, mustard greens, turnips, cauliflower, and cabbage. They are rich in vitamin C and compounds that promote detoxification.

**Manage Stress**
When you have chronic stress, fight-or-flight hormones tell your body it’s unsafe and now is not a good time for a baby. To ensure your body is not prepped for conception, progesterone levels drop, and cortisol remains high. To get your progesterone levels back up, give yourself downtime to relax and bring your stress levels down. Mindfulness techniques like meditation, yoga and deep breathing are perfect for entering a more relaxed state, allowing our bodies to regain balance.

**Don’t Over-Exercise**
While exercise is important, be careful not to push yourself too far. Over-exerting yourself can make it so you don’t ovulate or menstruate normally, which leads to low progesterone levels. Make sure you take rest days and move in alignment with the phases of your cycle. 

**Quality Sleep**
Sleep is important for regulating hormone levels and restoring natural balance within the body. For quality sleep, work on going to bed at regular times, aiming for 7-9 hours of sleep a night. At least 1 hour before bed, unplug from blue light devices that disrupt sleep. This is the perfect time for your favourite self-care activity (journalling, reading, yoga) to get your body ready for rest. Listen to a sound bath, sound machine or guided meditation to help fall asleep. 

**Take a Break From Coffee and Alcohol**
It’s a good idea to reduce your caffeine and alcohol intake, as these stimulants can disrupt blood sugar and hormone balance. Cut back on how many cups of coffee you’re drinking (stick to less than 3 a day max) or switch to green tea or matcha in the morning, which releases caffeine more slowly.

**Herbal Support**
Several herbs can boost progesterone naturally, including Chasteberry (Vitex), Schisandra, Rhodiola and maca. They stimulate progesterone production and correct estrogen dominance issues, resulting in improved mood, anxiety, fertility, libido, and PMS.

**Go Natural**
Toxic cleaning products, plastics, skincare and makeup products we use daily can contain endocrine disruptors that interfere with the body’s hormones. When your body absorbs these chemicals, they enter the bloodstream and travel to the liver where they cause damage. When the liver can’t properly break down toxins and excess estrogen, estrogen build ups, leading to estrogen dominance. Weed out the toxic products that are not working for you and choose natural products to heal estrogen dominance, thereby normalizing progesterone levels.

**Individualized Plan**
How do you know if you have low progesterone? The most accurate way to tell is with a hormone test. I like the Dutch test, which I can do for you. As a holistic nutritionist, I’ll help you interpret the results, get to the bottom of your hormone imbalances, and create an individualized protocol that’s specific to you. Please check out my programs on the HatchPath platform for further information.

How to Boost Progesterone Naturally

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A holistic approach considers the person as a whole, including the physical, mental, emotional, and spiritual aspects. It means looking for the root cause as opposed to only focusing on treating the symptoms. With beauty care, skin health begins with understanding the connection between the products that you put on your skin and the impact your lifestyle and nutrition choices have on your overall well-being. You can place an expensive anti-aging cream on your face, but it's only treating one part of the skin - the outer layer, and only temporarily. We must nurture the health of your skin from the inside as well. 

*Below is an essential guide to holistic skincare to help you on your journey to optimal skin health.*

**Choose organic natural skincare.**
Sixty percent of the products that we apply topically have the potential to be absorbed in the bloodstream and circulate to our cells. When we don't choose to nourish our skin with the healthiest available ingredients, we develop hormonal imbalances. Endocrine disruptors are a class of toxins found in beauty, personal, and household products that can cause havoc in our bodies. Skin issues like acne, dryness, ageing can all be caused by toxic ingredients. By opting for organic natural skincare, you are choosing products free from toxic herbicides, fungicides, insecticides, and fertilizers. 

**Consume nutrient-rich foods.**
Food is medicine, and it's the most important resource that we have to enhance our beauty and increase our overall wellness. When your skin glows, it's usually a result of your healthy and well-balanced diet. Focus on antioxidant-rich foods to fight inflammation and break down collagen. Eat sweet potatoes, carrots, citrus fruits, kale, avocados, and almonds to get your daily dose of vitamin A, C, and E. 

**Hydration is key.** 
Drinking half of our body weight in oz daily can improve everything from our circulation system to the elasticity of our skin. Proper hydration flushes toxins from our skin as it assists the liver in detoxification. 

**Movement.** 
Moving your body can help ease stress and release feel-good hormones.  Biking, yoga, running, a power walk and some sweat are what your skin needs. Sweating during exercise can help clear out the skin as it flushes out toxins. Regular exercise also improves circulation, blood flow and promotes better sleep. 

**Beauty sleep.**
Unhealthy sleeping habits result in dark circles, brain fog, weight gain, and dull-looking skin. The body responds to sleep deprivation by elevating cortisol and stress hormones which can lead to inflammation. When you sleep, your internal systems work to regenerate at the cellular level. Aim for 7-8 hours of sleep per night! 

**Ditch the stress.**
Life without stress feels impossible but finding ways to reduce this emotional rollercoaster isn't. Find time during the day to practice deep breathing exercises, mediation, or yoga. Setting ten minutes aside to practice these daily rituals is enough to lower your stress. Maybe there are some routine changes that you need to make, like waking up 20 minutes earlier to give yourself more time in the morning or preparing your lunch the evening ahead. Or maybe, it's a relationship where you need to create some boundaries. 

**Do what you love.**
This one seems simple, but it seems to be the last thing that gets checked off our to-do lists. Take time each day to engage in activities that you enjoy. Go for a massage to ease muscle tension, put on a face mask to increase that glow, lay in that Epsom salt bath to promote relaxation. Whatever it is, do it! Doing what you love benefits your mental well-being, your physical body, and your soul. 

**Sugar isn't your friend.** 
Refined sugar aggravates and inflames your skin, thereby accelerating the ageing process. It can also trigger conditions such as acne and eczema. By cutting this out of your diet, you're moving towards a healthier, more vibrant complexion. 

**Prioritize gut health.**
A healthy gut communicates with the brain through nerves and hormones, which helps maintain general health and well-being. Consider adding probiotic supplements and foods into your diet to increase the healthy bacteria in your gut.  Kefir, kombucha, sauerkraut, pickles, miso, tempeh, and kimchi are all great choices. These foods increase collagen production, hydrate skin, and reduce fine lines. 

**Be kind to yourself.**
Only you can dictate how you feel. Negative thought patterns like "My skin is embarrassing, and I hate my acne" to "I hate my body, I will never meet someone" should go down the drain so that you can fill your mental space with wholesome, positive thinking patterns that make you feel and look better. A great way to do this is by practicing daily affirmations. The more you practice this method, the more your mind will choose positivity over negativity. Thus, helping your overall health and well-being. 

Guide to Holistic Skin Care

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Embracing our female sexuality is incredibly empowering and innate. When we open ourselves to passion, we strengthen our connection to our bodies, creativity, and the desire to live a fulfilled life. A healthy libido is a good sign that our hormones are balanced, and when it feels off, that’s our body’s way of telling us that something needs extra attention. Many factors can contribute to a decreased libido, including emotional discomfort, medications, diet, or simply just exhaustion from overworking oneself. 

If low libido is something that you struggle with, there are a handful of lifestyle shifts that you can implement to bring back good intimacy, no matter where you’re at in life. 

# How can I increase my libido?

**Get your hormone levels checked.**
Low libido can be a symptom of a more complex imbalance at play, so you might want to start by getting your hormone levels tested properly. I currently offer a Dutch Hormone Test that measures a range of hormone metabolites from a dried urine sample, including cortisol, cortisone, estradiol, estrone, estriol, progesterone, testosterone, DHEA and melatonin, which all can have a huge impact on your libido. 

**Check on your gut health.**
When leaky gut is associated with inflammation, the gut releases lipopolysaccharides, which can have a direct and toxic effect on the brain, causing fatigue, brain fog and a decreased sex drive. Make sure to eat a clean, nutrient-dense diet to lower inflammation. This means avoiding processed foods, sugar, and excess alcohol while drinking plenty of water and getting quality sleep. In return, your periods and sex life will be much more enjoyable. 

**Look into your birth control and medications.**
Birth control pills can alter our hormones, causing a reduction in estrogen and/or testosterone. These two hormones play a big part in how high or low our libido is. Other medications widely prescribed that can lower your sex drive include antidepressants, antihistamines, anti-seizure drugs, and beta-blockers. It is always best to speak with your doctor about possible alternatives and not stop or change any medication without consulting them first. 

**Manage and reduce stress.**
Stress can increase the production of the hormone cortisol in the body, which can suppress our sex hormones, creating a lower libido. Tap into your body and find practices that help you fully unwind. This could be meditation, an afternoon walk, morning yoga, journaling, massage, breathwork, reading a book, or an Epsom salt bath. 

**Take your adaptogens.**
Maca is an adaptogen that has been shown to restore balance throughout the body and minimize the negative effects of stress. It can also increase sexual desire and libido, while Ashwagandha works to increase arousal, lubrication, orgasms, and sexual satisfaction. Ginseng is another favourite as it boosts passion, desire, energy, and orgasms. Try adding a teaspoon of either adaptogen herb to your smoothie or latte in the morning. 

**Eat aphrodisiac foods.** 
Certain foods have ‘feel good’ compounds, such as capsaicin in chili peppers that enhance bodily sensations or antioxidants in fruits like figs and strawberries that improve your blood flow. Dark chocolate (my personal favourite) is loaded with bioflavonoids that support the circulatory system, which increases arousal, lubrication, and orgasms. Other foods to consume are artichokes, asparagus, dates, ginger, goji berries, oysters, pumpkin seeds, and watermelon.  

**Move your body.** 
Exercise stimulates libido and enhances pelvic circulation and health. It’s also attributed to reducing depression, which can harm your libido. Try adding movements like pilates, yoga, or walking into your everyday routine.

How to Increase Low Libido

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This anti-anxiety herbal infusion are for those times when you need a little extra support, for when emotions are high, and for when you can’t seem to catch your breath. Whether you have anxiety regularly or you're just dealing with the stress of everyday life, the simple action of drinking a cup of this soothing blend will help calm your nerves in the sweetest of ways. 

# The Herbs

**Lemon Balm**
Using lemon balm in the infusion with help with anxiety and restlessness while also providing pure aromatic pleasure. Acting as a gentle nervine, this uplifting herb helps support digestion, indigestion, and sleep. 

**Oat Straw**
Very gentle nervine and nutritive, oat straw strengthens the nervous system, acts as an antidepressant, and is high in minerals. Sipping on this herb will make you feel calm and grounded. 

**Chamomile** 
A classic, relaxing nighttime tea, this nervine herb is also helpful for anxiety and daily mental stress. 

**Lavender**
Promoting a state of ease, lavender helps to calm the nerves and relieve stress. It contains vitamin A, calcium, and iron. 

**Eleuthero**
This adaptogenic powerhouse can help balance the nervous systems of those known to work hard and play a little too hard. It helps to boost physical and mental stamina and endurance as well as promoting a healthy immune system. 

# Ingredients  
1 tsp lemon balm 
1 tsp oat straw
1 tsp chamomile
1/2 tsp of lavender
1/2 tsp eleuthero 

# Directions
Combine all ingredients in a 32 oz mason jar.

Fill the jar to the top with boiling water.

Infuse for 20-30 minutes. Sometimes I like to allow the herbs to steep overnight. 

Once ready, strain and enjoy. 

Herbal Blend for Anxiety

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A woman’s body is an intricate system with constantly shifting moods and energy. To understand the energetic pattern of the menstrual cycle, we must unlearn the need to be the exact same person every day. One of the most beautiful ways to understand how energy is led by your menstrual cycle is through the map of the seasons: winter, spring, summer, and fall. When you observe the transitions of these seasons, can you feel the change in energy they evoke in your environment and body? This is the same for your menstrual cycle.

When we tap into the natural ebbs and flows of the menstrual cycle, we start to realize that our hormones affect more than just our period. They influence everything from your nutritional needs, socialization levels, libido, energy levels, and even the texture of your skin. 

To live in alignment with the seasons of our cycle means we unlock our full feminine potential. This begins with the nutrients you absorb, the herbs you nourish your body with, and the lifestyle choices that you make. Below you will find a breakdown of how to feel best at each phase.

# The Four Phases
Phase 1: Menstruation (Inner Winter) 
Your menstrual phase begins on the first day you start to bleed. Estrogen and progesterone are at their lowest point during this phase which prompts the uterine lining to shed, resulting in bleeding. This hormonal dip can leave you feeling more tired than usual, making it important to listen to your body and rest when needed. Just like winter, it’s time to slow down and get quiet during this phase. 

Phase 2: Follicular (Inner Spring) 
This phase begins the day after your period ends and usually lasts six days. As your body begins maturing eggs for ovulation, your estrogen and progesterone levels start to rise. The increase in hormone levels will leave you feeling energized, outgoing, and confident.

Phase 3: Ovulation (Inner Summer) 
In this phase, estrogen peaks while testosterone and progesterone rise. The dominant follicle bursts open and releases its egg into the fallopian tube. Your body is now open to conception, meaning if sperm comes in contact with that newly ovulated egg, you can get pregnant. If it's not fertilized by sperm, it will disintegrate. 

Phase 4: Luteal (Inner Fall)
The luteal phase is the last of the four phases of the menstrual cycle. There's a rise in progesterone in this phase, and a slight increase in estrogen levels occurs, followed by a drop in both hormones to restart the cycle. Progesterone has a calming effect on the body, and because it's dominant during this phase, it will cause your mind to slow, your blood sugar levels to stabilize, and your energy levels to decrease. 


# Nourishment 
**Menstruation:** Warming, cooked foods, roasted vegetables, and healthy fats. Key nutrients to include would be iron, vitamin C, omega-3s, B12, protein, calcium, and magnesium.

Animal Sources: Beef, fish, poultry, liver. 

Vegetables: Beet, bell peppers, burdock, broccoli, chard, collard greens, dulse, kale, kelp, kombu, shiitake mushroom, spinach, wakame.

Fruits: Blackberry, blueberry, cherries, cranberry, watermelon. 

Grains: Buckwheat, wild rice, millet. 

Legumes: Adzuki, black bean, organic edamame, kidney, lentils, organic tofu, organic tempeh.

Nuts: Chestnut, ground flaxseed, pumpkin seed, hazelnut


**Follicular:** This is an important time to balance estrogen as it builds up. You'll want to focus on plenty of healthy fats to ensure that your body has enough energy to develop and release your follicle. Focus on light, fresh, and vibrant foods to feel energized. Key nutrients to include would be probiotics, fiber, and B vitamins. 
Animal Sources: Beef, fish, poultry, lamb, eggs. 

Vegetables: Artichoke, broccoli, carrot, green pea, kimchi, parsley, sauerkraut, string beans, rhubarb, zucchini. 

Fruits: Avocado, cherry, grapefruit, lemon, orange, pomegranate, plum.

Grains: Amaranth, oat, quinoa. 

Legumes: Green lentil, split pea, lima bean, organic tofu, organic tempeh. 

Nuts: Brazil nuts, cashew, ground flaxseed, pumpkin seeds.


**Ovulation:** Think fibrous and light. Let's continue to create a balanced meal with protein, fats, and vegetables with an extra emphasis on magnesium-rich foods to prevent the drop in magnesium that occurs with ovulation. Key nutrients to include would be B vitamins, folate, omega-3 fatty acids, vitamin C, zinc, and fiber.
Animal Sources: Beef, fish, eggs, shellfish. 

Vegetables: Asparagus, brussels sprout, chard, chicory, chive, dandelion, endive, eggplant, scallion, spinach, swiss chard, tomato, red bell pepper. 

Fruits: Cantaloupe, clementine, coconut, fig, kiwi, mango, melon, papaya, passionfruit, pineapple, raspberry, strawberry. 

Grains: Amaranth and quinoa. 

Legumes: Red lentil, mung beans, split peas. 

Nuts: Almond, pecan, pistachio, sesame, sunflower seeds. 


**Luteal:** We want to remove excess estrogen, support the liver, and balance your mood during this phase. This is also a good time of the month to cut down on caffeine and alcohol, as these stimulants can aggravate PMS. Key nutrients to include would be B vitamins, vitamin A, zinc, magnesium, calcium, and omega-3s. 
Animal Sources: Bone broth, beef, turkey, halibut. 

Vegetables: Cauliflower, cabbage, celery, cilantro, collard greens, cucumber, mustard greens, onion, garlic, ginger, parsnip, pumpkin, radish, squash, shallot, sweet potato, watercress. 

Fruits: Apple, banana, date, jackfruit, peach, pear, raisin. 

Grains: Millet, brown rice. 

Legumes: Chickpea, cannellini, great northern. 

Nuts: Pine nut, walnut, sesame, sunflower seeds.


# Herbals 
**Menstruation:**
Red raspberry leaf to relieve cramping and pain

Nettle to support blood loss and remineralize the body 

Turmeric to support the digestive system and help with cramps

Abhwagandha to nourish the body and regulate hormonal imbalances

**Follicular:** 
Holy basil to regulate blood sugar and boost immunity 

Schisandra to reduce stress hormones and lift energy 

Nettle to support blood loss

**Ovulation:**
Red clover to increase cervical mucous and to lubricate the vagina

Shatavari to boost healthy ovulation 

Maca to increase energy, stamina, and libido and to balance estrogen levels

**Luteal:**
Chaste tree berry to help lengthen the luteal phase and boost progesterone levels 

Burdock root to remove excess hormones and cleanse the liver 

Ginger to warm the body, clear gas and bloating, and support digestion and detoxification


# Movement
**Menstruation:** Stretching, pilates, yin yoga, walking, or nothing at all but couch and Netflix time! 

**Follicular:** Sprints, jogging, hiking, skipping rope, or swimming.

**Ovulation:** High-intensity workouts like spinning or group fitness classes.

**Luteal:** Stretching and restorative yoga. Scale back on intensity when you feel sluggish. 


# Lifestyle
**Menstruation:** It's time to devote yourself to self-improvement and mindfulness. Ease up on your schedule, slow down, and enjoy relaxing activities like taking an Epsom salt bath, writing in your journal, or reading a book. 

**Follicular:** Your brain is currently wired to learn and absorb things faster in this phase. Try out a new activity, enrol in an online course, step out of your comfort zone. Focus on those goals and visions, write out the action steps you want to take this month.

**Ovulation:** You'll find that your social skills are at their highest, your skin is glowing, and your libido is at an all-time high. You're feeling sassy, confident, and sensual, so if you're trying to get pregnant - this is a perfect time. Book those dinner reservations, go on a romantic weekend getaway, or spend time with your friends and family! 

**Luteal:** Your brain is primed for detail-oriented tasks rather than big-picture thinking, and you're more inclined to want to nest and focus on self-care. 


# Journal Prompts
**Menstruation:** 
What do I need to let go of?

What new intentions am I planting?

How can I give myself more compassion?

What does my future self want me to know?

**Follicular:** 
What new projects do you feel called to begin?

What are your top three business priorities right now?

Create some positive affirmations that resonate with you

Imagine yourself as a little girl, what does she want you to know?

**Ovulation:** 
What do I desire right now?

What or who am I grateful for?

What do I desire right now?

Connect with your inner mother, what does she want you to know?

**Luteal:**
What is no longer working?

How can I surrender?

What fears or limiting beliefs am I holding?

What is your inner critic saying to you?

The Four Phases of Your Menstrual Cycle

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I'll admit it. I wasn't always waking up at 5 am. There was a time when I'd wake up with only ten minutes to spare before rushing out of the front door. I realized how horrible this would make me feel, and I knew that I had to make a change. One of the first steps I took toward living a healthier lifestyle was creating a morning routine that nourished my adrenals and soul. Monday to Friday, I wake up at 5 am and follow the routine seen below, but weekends are off-limits.

Not every day looks like what you're about to read. I'm always aware of how my body is feeling, so I'll never put pressure on myself to do things that I don't have the energy for. This usually happens during my menstrual phase and the last few days of my luteal phase. Or if some days I'm content with my morning walk, I'll skip my usual workout when I get back. Life is about balance! Do what makes you feel good - and remember, be gentle with yourself. 

# My Morning Routine

**5 am.** 
Every night I place my phone in the bathroom and set my alarm for 5 am. This way, I'm not tempted to a) turn off my alarm and go back to bed or b) turn off my alarm and lay in bed scrolling social media. Once I retrieve my phone from the bathroom, I'll come back to my bed and listen to a meditation on the SuperHuman app. 

**5:15 am.** 
Time to tongue scrape and brush my teeth! Tongue scraping aids in clearing any bacteria, food debris, toxins, and fungus from the tongue. Once that's done, I'll finish my cup of water that I left on my nightstand the night before. 

**5:30 am.** 
On to unloading the dishwasher and feeding my two pups. Jordan and I will then sit down and drink our lemon water together. Something that we've been doing lately is intuitively opening a page in the 'Journey to the Heart' book and reading the passage out loud. This has been a great way to connect and raise the vibration first thing in the morning. 

**5:45 am.** 
Eating within an hour of waking up is a non-negotiable for me. This way, I know that I'm nourishing my hormones before the day gets started. Breakfast is usually a smoothie packed full of superfoods, but sometimes it can look like a coconut yogurt bowl topped with berries and nuts, eggs and avocado toast, or an arugula bowl with beans, avocado, and egg. 

**6 am.** 
There's something about going for your morning walk when the world is still quiet. Jordan and I will walk Hennessy and Hendrix for about an hour every morning. This gives me the energy that I need on the days that I'm feeling more tired than usual.

**7 am.**
When we get home from our walk, I'll have my trace mineral drops, take my supplements, and prep my cycle sync tea. I like to steep my tea for an hour before I drink it. Next, I'll get in my workout and depending on where I'm at in my cycle; I'll follow a Melissa Wood Health video, go to a reformer pilates class, or use weights. 

**7:45 am.**
Shower + skincare. This is when I'll either use my ice roller, put on eye patches, use my Gua Sha, or follow a ZIIP treatment.

**8 am.**
It's time to grab my cycle syncing tea that's been steeping and sit on the couch with my journal (or a book) and Amp Coil. The AmpCoil is a proprietary system that utilizes sound frequencies delivered via a pulsed electromagnetic field to help get your cells back into tune and resonate your body’s natural frequencies in perfect harmony. When cells resonate at their optimal frequency, it creates balance leading to health and vitality.

**8:45 am.**
Before getting to work, I'll make a snack, as eating every three hours is what works best for me. Carrots and hummus, an apple with peanut butter, popcorn, crackers and dairy-free cheese, a granola bowl, fruit and nuts, or a protein bar. 

**9 am.**
Now we work! My day is filled with sessions with clients, discovery calls, creating protocols, planning out content, and more. 

# Here are some tips to help you create a morning routine that you can follow: 

Look at your evening routine. If you aren't getting enough sleep, chances are you won't be waking up the next day with enough energy to get out of bed. Are you on your phone until 12 am? Watching TV right up until you go to bed? Set a time to go to sleep and avoid any screens for 30 min prior. If you have trouble getting to sleep, listen to a meditation or a sleep story on my personal favourite, the slumber app. 

Create a habit tracker. This is what helped me get started. Beside your schedule for the day, write out your list of daily habits. Mine looks like: no phone in the AM, morning meditation, nutritious breakfast, mineral water, supplements, cycle tea, movement, etc.  

Give yourself time! I can't stress this enough. Wake up earlier than usual so that you have time to fit in the habits that make you feel your best. Push your alarm clock back by five minutes every day until you reach your goal. 

Meal prep your breakfast the night before. If you're finding that preparing breakfast is taking up too much of your time in the morning, make something that you can prep like overnight oats. 

Have fun with it and don't put too much pressure on yourself. Start small by tackling 1 or 2 habits at a time. Move at a pace that's realistic for you and that will set you up for success.

My 5am Morning Routine

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Glowing skin starts from within, and constant blemishes could indicate that your soul needs some extra love. When you look in the mirror, what are you saying to yourself? Do these words leave you feeling happy and loved? What about the foods you're putting into your body every day? Are they nourishing and fuelling your souls? What about your stress levels? Natural beauty is a lifestyle, so much more than the products we buy and the ingredients they contain. It's the pursuit of raising our vibration on every level. 

It's time to sit down and check in with how you're feeling emotionally and physically. Visualize your best self, and imagine yourself reborn. What do you want to shed? What do you want to embody? Set your intention for your most radiant being. The second you fuel your soul with high vibrations, your skin will respond. 

***Here are some practices I live by that make me glow, from the inside-out. ***

Infrared Sauna

Ice Baths 

Gua Sha 

Gentle Facials 

Red Light Therapy 

Frequency Healing 

Castor Oil Packs

Ice Rolling 

Breathwork

Meditation 

Fresh Sheets

Non-Toxic Sunscreen 

Clean Filtered Water

Herbal Medicine 

Minerals

Bone Broth 

Healthy Fats

Celery Juice

Antioxidant-Rich Foods

 Sunshine

Self Affirmations 

Dry Brushing 

Fresh Air 

Light Movement

Self-Acceptance 

Remember, consistency conquers. What we do every day counts more than what we do every once in awhile. When simple acts of self-care become habit, we catalyze change. Focus less on the end goal and more on the actions that serve you daily. This is when true transformation happens. 

With much love,
Lauren

25 Ways to Make Your Skin Glow

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One of my favourite non-negotiable daily practices. Tongue scraping is an Ayurvedic ritual that I can't live without. The metal utensil works by removing toxins, bacteria, and dead cells that build up overnight while you sleep and prevents them from being reabsorbed into the body. 

Since the tongue and oral cavity are gateways between your mind-body system and the outside environment, maintaining the health of this vital organ is critical to general well-being.

# Benefits

Reduces bad breath

Improves oral hygiene 

Improves digestion

Supports detoxification

Boosts immunity

Enhances the sense of taste

Gently stimulates the internal organs


# How To 

Use upon rising and on an empty stomach.
Hold the two ends of the tongue cleaner in both hands

Begin with the curved part at the back of your tongue and gently scrape forward

Repeat seven times and rinse in between each scrape

Clean the stainless steel scraper by washing it with warm water and natural soap

Dry and put away for the next use


With much love, 
Lauren

Tongue Scraping Benefits

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The female hormonal system works in a beautiful rhythm. When balanced, our hormones communicate effortlessly, allowing our minds and bodies to feel sharp, empowered, and vibrant. But, when one of our hormones becomes imbalanced, it can lead to a handful of unwanted symptoms. 

A hormone that women run into issues with is estrogen. Estrogen is a hormone produced by the ovaries, adrenal glands, and fat tissue. This key hormone works in balance with progesterone to support fertility, nervous system functions, bone health, and more. 

The balance between estrogen and progesterone can be disrupted by poor diet, stress, lack of sleep, impaired liver function, an unhealthy gut microbiome or exposure to environmental toxins, causing estrogen dominance. Estrogen dominance can lead to symptoms of heavy and painful periods, breast tenderness, cyclical moodiness, brain fog, and low libido. 

The good news? Lifestyle shifts can help bring these two hormones back in balance, kissing your estrogen dominance symptoms goodbye.

# Eat Nourishing Foods Daily 
**Brassica Vegetables:** Swap processed and high-sugar foods with broccoli, bok choy, and cauliflower. These nutrient-rich carbohydrates boost your liver's ability to eliminate excess estrogen, regulate your blood sugar, and aid in detoxification.

**Probiotics:** Some medications mess with your microbiome and rid your gut of healthy anti-inflammatory bacteria. Maintain your gut health with probiotic-rich foods like fermented kimchi and sauerkraut.

**Healthy Fats:** Opt for omega-3-rich foods to bring healthy fats into your diet and regulate your hormones. Nuts, seeds, avocados, and wild-caught fish are fantastic sources of healthy fats.

**Fibre-Rich:** Oatmeal, lentils, and flax seeds are foods rich in fibre, which balances your blood sugar and reduces estrogen.

# Move Your Body
One way to give your body the love it deserves? Movement. Moving your body is beneficial for healing estrogen imbalance for several reasons. It helps control your blood sugar levels, supports liver detoxification, regulates bowel movements, and brings oxygen and vital nutrients to your organs. All of these are important for removing excess estrogen in the body. I encourage you to sync your movement to your cycle and get at least 30 minutes of exercise daily.

# Manage Stress Levels 
Our adrenal glands become overworked in a constant fight-or-flight state, causing them to lean on progesterone for support. In return, cortisol rises and weakens progesterone production, which causes estrogen to be unopposed. Aka - it's crucial to manage your stress! A powerful way of doing this is practicing mindfulness techniques: walks in nature, breathwork, meditation, baths, yoga, stretching, reading, and journaling. Start by adding one of these rituals to your daily routine, and slowly build on it.

# Get Enough Sleep
Unhealthy habits around sleeping will impact your hormones as they work hard to repair and balance throughout the night. When you're struggling with sleep, your stress hormones will affect the balance of estrogen and progesterone in the body. To stop this from happening, create a regular sleeping schedule by going to bed and waking up at the same time every day - ideally getting 7 to 8 hours of sleep. Avoid any screens for 30 min prior, and if you have trouble falling  asleep, listen to a meditation or a sleep story on my personal favourite, the slumber app. 

# Boost Lymphatic System
Moving your lymph is important for removing excess estrogen in the body. For optimal detoxification, work on stimulating the lymphatic system regularly. Deep breathing, dry brushing, sauna sessions, jumping on a rebounder, self-massage, and drinking lots of water are a few of the simplest ways to boost lymphatic system function. 

# Ditch The Plastics
Plastics contain toxins, including endocrine-disrupting chemicals. When your body absorbs these chemicals, it disrupts the body's hormone systems and can cause estrogen dominance, cancer, reproductive disorders, and more. It's important to ditch the plastic when healing estrogen dominance. Start swapping your containers or bottles for reusable glass, steel, or ceramic. Your endocrine system will thank you! 

# Avoid Toxic Cleaning Products 
When I began my estrogen dominance healing journey many years ago, I started by taking inventory of my cleaning products. When we are exposed to the chemicals in our laundry detergent, hand soap, dishwasher pods, and cleaning spray daily, we impact our liver's detoxification process. When your liver is overwhelmed and can't filter these toxins, they will re-enter the bloodstream and wreak havoc on your hormones. Using non-toxic cleaning products will reduce the burden on your liver, thus healing your estrogen imbalance.

Shop my favourite non-toxic cleaning products [here.](https://www.amazon.ca/ideas/amzn1.account.AGKSUMYPHNH7MB3VS5U4IGWFVANQ/2NVLO25BE8Z2K?ref=idea_share) 

# Herbal Support 
Let's talk about detoxification again - notice a trend here? Ensuring that your body can eliminate adequately is crucial for estrogen health—some herbs to support this process are dandelion root, burdock root, and milk thistle. Speak with your practitioner to find out what herbs work best for you.

# Individualized Plan 
Consider working with a holistic nutritionist to address underlying factors that can cause estrogen dominance and other hormonal imbalances. We can test your hormones and create an individualized protocol specific to you, and this protocol could include supplements, herbal medicine, lifestyle changes, and more. Click here to work with me.

- 

You deserve to be in control of your health and hormones! Start by looking at your daily routine. What could improve? Small changes in your lifestyle create positive, exponential results for your health. Pick one recommendation at a time from the list above until you've mastered your estrogen-loving routine.  Believe that even a 1% change in your diet and daily routines can create long-lasting, sustainable habits for your overall well-being. You got this.

Lifestyle Tips for Healing Estrogen Dominance

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Bloating can be extremely uncomfortable and even painful. Many factors can contribute to bloating, including food sensitivities, underlying gut issues, stress, or even your monthly cycle. Whatever the reason is, a combination of diet, herbal remedies, lifestyle changes, and mind-body practices can help alleviate bloating for most. 

Here are some simple natural remedies to reduce bloating and support healthy digestion to keep you looking and feeling your best.

**Hydration**
When dehydrated, your body holds onto water, making you feel bloated. Drinking lots of water (half your body weight in ounces daily) flushes out excess water and sodium and helps to prevent constipation which causes bloating. Having a cup of warm lemon water is a great morning ritual to prevent bloating related to water retention. Avoid drinking water during your meal. 

**Sip On Herbal Teas**
Ginger, peppermint, fennel, dandelion and chamomile tea are great for debloating. They work by breaking down gas, reducing inflammation, and soothing your digestive tract. I love getting my herbs in bulk from Zhi Herbals, a Canadian company that delivers the best quality organic and sustainable wildcrafted herbs. When you buy in bulk, not only do you save money, but you also get to create your own blends!

**Avoid Carbonated Drinks**
The bubbles in carbonated drinks can create trapped gas. Chewing gum is another habit which can cause bloating as it makes you swallow extra air.

**Food Diary **
Some foods produce more gas in your body than others, including cruciferous vegetables, legumes, beans, garlic, onions, wheat, milk, sugar substitutes, coffee, alcohol, and carbonated drinks. Keep a log of food and symptoms to pinpoint which foods might be causing your bloating, and try cutting them out to see if things improve.

**Natural Diuretics & Potassium-Rich Foods**
Bloating is a common symptom of PMS, and this is because hormone imbalances cause water retention. If your bloating is related to premenstrual water retention, reduce your salt intake and try eating diuretic foods like celery, cucumber, and lemon to eliminate excess water. You can also eat potassium-rich foods like bananas and avocados to help regulate the fluid retention and herbs like parsley and basil to decrease bloating.

**Probiotics **
An unhealthy gut may lead to a buildup of gas and bloating. Try introducing probiotic-rich foods into your diet, like fermented kimchi, miso, and sauerkraut, that contain bacteria that are good for your gut.

**Eat More Fibre**
Fibre is essential for healthy digestion. Eating plenty of fibre combined with drinking lots of water helps move food through your digestive system and prevents constipation. Slowly add high-fibre foods like fruits, vegetables, and whole grains to your meals and snacks. 

**Herbal Bitters**
Herbal bitters boost the digestive system by stimulating the production of digestive juices. These include dandelion, angelica, gentian root, and burdock root. You can drop bitters directly onto your tongue or mix them with water before meals.

*The bitter supplements that I use: [Digestive Juice](https://www.organicolivia.com/products/digestive-juice?utm_source=pepperjam&utm_medium=affiliate&utm_campaign=21181&clickId=4130936156) and [Canadian Bitters](https://well.ca/products/st-francis-herb-farm-canadian_199262.html?gclid=CjwKCAjwqJSaBhBUEiwAg5W9p7LDtb_MZCGuKBT0uyt8aem8U5rjXta2TvMW7C0TAJ5nD6m9wk43yhoC0qEQAvD_BwE&affid=CJ&utm_source=Shop+My+Shelf%2C+Inc.&utm_medium=affiliate&cjevent=b81186597b1911ed800100160a82b832) *

**Peppermint Oil**
Peppermint has been used as a digestive aid for thousands of years. Peppermint oil is a natural antispasmodic, which helps relax your bowel muscles to help with bloating. It is best to take it in capsule form.

**Slow Down**
When we're stressed, our bodies slow down or shut off digestion. To prevent this, practice slow and mindful eating. Take the time to relax before meals, don't multitask when eating and chew your food thoroughly before you swallow, one bite at a time. By relaxing and tuning into our body, we can better activate our parasympathetic (rest & digest) system for optimal digestion. 

**Abdominal Massage**
An abdominal self-massage can relieve bloating in just a few minutes. Relax and lay down with your knees bent. Start on the lower right side of your stomach, working your way around the abdomen in circular, clockwise motions. Add peppermint essential oil to further aid in muscle relaxation. 

**Gentle Movement**
Moving your body, even gentle movements like walking or stretching, can help with bloating by supporting digestion. Add walks, pelvic floor exercises, or yoga to your daily routine, aiming for 20-30 minutes daily. Yoga bends and twists are particularly helpful in massaging the internal organs and abdominal muscles, and yoga also helps release tension in our stomachs caused by stress.

**Legs Up The Wall**
One of my favourites to reduce bloating is lying with your legs against the wall. This will shift the gravitational pull on your digestive organs, helping to keep things moving. It will also activate your rest and digest response (parasympathetic nervous system) which activates the digestive and immune systems. Stay in this position for 10-20 minutes for the best results. 

**Avoid Eating Late At Night**
Eating late at night compromises digestion. When you're asleep, your digestion naturally slows down, so eating just before bed can cause indigestion, bloating, heartburn and reflux.


Xx,
Lauren

Natural Remedies to Reduce Bloating

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Healing hormonal acne isn't just about taking supplements - it's about looking at every aspect of your life. When a new pimple appears, we're quick to apply a topical treatment or purchase a new product that promises tight pores and clear, glowy skin. While switching up your skincare regimen can be helpful, it's not as beneficial as what you consume daily. What you consume could mean a range of things: stress, toxic relationships, excessive movement, negative-self talk, etc., but today we're talking about what's on your plate. 

Does the food you eat nourish your body? Do you feel energized and fueled after a meal? If your plate isn't balanced, you eat out a lot, you tend to snack on packaged foods, and sometimes forget to eat breakfast; chances are your body is using your pesky breakouts as a way to tell you that something needs to change. 

While skin health is a combination of habits, our skin looks and feels the best when we fill up on a balanced plate of colourful, antioxidant-rich food. Let's work together to create a healthy complexion that starts from the inside - leaving you feeling healthy and vibrant.

# Foods to Eat for Clear Skin

**Probiotics.**
An imbalance of gut bacteria can lead to inflammation and acne. The gut is where we absorb nutrients, metabolize hormones, and eliminate toxins, so tending to your gut health is key for clear skin. Add probiotic-rich foods to your diet, like kimchi, sauerkraut, tempeh, kefir, and kombucha, to rebalance your gut microbiome.

**Adaptogens.**
Ashwagandha, rhodiola, holy basil, maca, and lucuma are adaptogenic herbs that support adrenal health. Our adrenal glands regulate hormone production, blood sugar, and the body’s response to stress. Try adding adaptogens to your morning smoothie or matcha latte.

**Omega-3 fatty acids.**
Reach for foods high in omega-3s, such as wild salmon, flaxseed, chia seeds, and walnuts. These foods improve overall skin health by increasing hydration and protecting against environmental damage.

**Anti-inflammatory herbs and spices.**
Regularly add herbs and spices to your meals to help reduce inflammation, control blood sugar levels, and keep hormones balanced. Cinnamon, lemongrass, turmeric, black pepper, and ginger all have anti-inflammatory properties that help prevent and fight against acne.

**Colourful fruits and veggies.**
The most colourful fruits and vegetables are the richest in phytonutrients, vitamins, minerals and antioxidants. Add a variety of colourful vegetables to your meals, such as spinach, kale, broccoli, and Swiss chard, and fruits like organic berries, apples, and bell peppers which are packed with vitamins A, C and E for radiant skin.

**Fibre.**
Fibre promotes a healthy gut microbiome and blood sugar control. Eat plenty of high-fibre foods including whole grains such as brown rice and quinoa, legumes, nuts, flaxseeds, cruciferous vegetables, and low-sugar fruits. 

**B vitamins.**
Our hormones are constantly broken down in the liver, where they are recycled or eliminated. This detoxification process requires B vitamins. When the body is low on B vitamins, it can throw your hormones out of balance. Wild salmon, meat, eggs, leafy greens, brown rice, legumes, flaxseed, and sunflower seeds are loaded with B vitamins to support hormone balance.

**Zinc.**
Zinc helps with acne by bringing down the inflammation. Add more zinc-rich foods to your diet, such as oysters, crab, lobster, pumpkin seeds, lentils, beef, quinoa, and chicken.

# Foods to Avoid

Ditch the sugar and refined carbs. While we're all bio-individuals, and foods can affect everyone differently, these two are usually the biggest culprits. These foods break down quickly in the body, triggering an insulin spike. When insulin is high, it triggers hormonal fluctuations and inflammation, which can then affect the skin. Think muffins, cereal, cookies, cakes, donuts, soft drinks, white bread, etc. Instead, emphasize whole grains, high-quality protein, nuts, seeds, and vegetables to balance your blood sugar.

What to Eat for Hormonal Acne

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The liver deserves some extra love and attention. After all, it's the most overworked and undernourished organ in the human body. It has many roles and is responsible for over 500 vital functions that help keep us feeling vibrant and healthy. Everything that we consume - from food and water to environmental toxins, goes through the liver for processing and is either circulated through your blood for future use or detoxified and eliminated from your body through urine or stool. 

Although the liver repeats this cycle on autopilot, it can quickly become overburdened by the toxins we are exposed to daily. Our well-being depends on the functioning of our liver, and when we neglect it through poor sleep, inflammatory oils, long sedentary work days, and toxic products, we're setting ourselves up for hormonal imbalances and a handful of other problems.

When you adopt some of these liver-loving tips and build them into your daily routine, you'll get a healthy functioning liver and working elimination pathways. The result? ***A more energized and rejuvenated you.***

# Consume liver-loving foods.
The liver is directly involved in the digestive process. One of its primary jobs is to filter and eliminate any toxins we ingest, most of which come from the foods we choose to put in our bodies. Changing how we eat can be incredibly healing for our mind, body, and spirit. I invite you to take a second and create an intake of what you consume daily and how. Are you cooking your meals at home? Are they balanced with protein, complex carbohydrates, and healthy fat? What about the oil they were cooked in? Being aware of how we eat is the first step to nourishment. Start by ensuring your liver has adequate nutrients for detoxification with a whole, balanced diet. Include a variety of colourful organic fruits, vegetables, and proteins. 

Eat plenty of protective leafy greens like broccoli, kale, and cauliflower. They're rich in fibre and contain potent liver-supportive plant compounds called glucosinolates. Other foods that your liver loves are artichokes, lentils, salmon, beets, grapefruit, and berries, which are antioxidant powerhouses that support detoxification. 

# Make water your new bestie.
Drinking water is one of the easiest ways to boost liver function, and it helps maintain the fluid content of the blood. When you become dehydrated, the blood becomes thicker - and since your liver is responsible for filtering blood, its thickness can affect its detoxification ability. Drink half your body weight in ounces of filtered water daily to flush out toxins and waste from your system. 

# Focus on gut health.
When you have gut issues like leaky gut, toxins can enter your bloodstream, overwhelming your liver. To avoid this, ditch processed foods, sugar, excess caffeine, alcohol and food sensitivities. Instead, fuel up on nutrient-rich foods. Once you've got the basics down, you can add probiotic-rich foods to your diet to further support gut and liver health.

# Reduce the toxins in your life. 
Exposure to non-organic produce, plastic, cleaning products, wax candles, air fresheners, and personal care products creates a heavy "toxic load" on the liver. They contain endocrine-disrupting chemicals (pesticides, parabens, BPA) that interfere with the normal functioning of our liver and hormones. Buy organic when possible to minimize your intake of pesticides, avoid plastics and gradually swap out heavy chemicals for natural, fragrance-free, non-toxic products. Start by switching to a glass or stainless steel water bottle instead of plastic.

# Start your day with a warm lemon water.
Drinking warm lemon water first thing in the morning has been a practice of mine for the last couple of years. Lemon water is a liver stimulant and helps to encourage liver detox while supporting bile output. Not only is it great for your liver, but sipping on this tonic in the early hours also creates a beautiful and peaceful routine. 

# Move your body daily.
Moving your body improves circulation and helps eliminate unwanted waste through sweating and breathing. Focus on activities like hot yoga, cycling, or walking uphill to stimulate blood flow to the skin, boost metabolism, and reduce inflammation, which are all essential to the rejuvenation process. Sitting in an infrared sauna or a hot epsom salt bath is a great way to get your body sweating as well. 

# Support with healing herbs.
If your liver needs extra support, herbs such as milk thistle, dandelion root, burdock root, Schisandra, and turmeric help cleanse and restore the liver. They reduce inflammation, stimulate bile production, enhance detoxification, and protect the liver from environmental damage.

# Practice self-care.
Too much stress in your life creates internal oxidative stress, which is taxing on your liver. Honour and prioritize your body's needs often. Book a massage or try soaking in an aromatherapy bath with Epsom salts + lavender or eucalyptus essential oil once a week. Using a gua sha or dry skin brush before you bathe or shower is also a good self-care ritual to increase lymphatic circulation - helping to clear toxins from the body. Take this time to "wash the day away" - actively releasing what is no longer serving you.

# Check on your emotions.
Your emotions and liver are deeply connected, and one of the most important functions of liver energy is to regulate emotions. Among all the energetic systems, liver energy is the most sensitive to the effects of stress. Find an outlet that allows you to express your feelings. This could be journaling, a creative project, meditation, dancing, or even a conversation with a friend. Remember that the way you feel matters, and if we don't address the anger or sadness in your body, it can manifest into an overwhelmed liver.

9 Ways to Love Your Liver Naturally

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Organic food is grown without synthetic pesticides, herbicides, and fertilizers. Instead, natural methods like composting, crop rotation, and natural predators are used to produce healthy food. Organic food cannot be genetically modified or contain artificial additives, growth hormones or antibiotics.


The Canadian Food Inspection Agency (CFIA) regulates the word "organic" on labels. The Canada organic logo is only allowed on 95% organic or higher products that have been certified according to strict Canadian Organic Standards.


When you go organic, you are investing in your overall health and supporting more sustainable, environmentally friendly, and humane practices.


# **Why Go Organic?**

**Decreases your exposure to toxins.**

Organic food is free of toxins and harmful chemicals. When you buy non-organic food, there are pesticides, heavy metals and other chemical residues that remain. When these toxins enter your body, they wreak havoc on your hormones, liver, and overall health. For instance, toxic chemicals like glyphosate, atrazine, and chlorpyrifos are endocrine disruptors linked to reproductive harm and cancer. 


**More nutritious.**

Fresh, organic foods are more nutritious and contain higher amounts of antioxidants than conventionally produced foods. They have more nutrients, vitamins, minerals, enzymes and micronutrients because the soil is managed and nourished with sustainable practices. 


**Better for your gut.**

Your gut will thank you because the enzymes in organic produce are still alive, meaning it will be easier to digest! In conventional produce, enzymes are destroyed by chemical fertilizers. 


**Fresh and local.**

Since organic food doesn't contain preservatives, it's often grown locally. Local food is harvested when it's ripe, so it's fresh and more flavourful. You can feel good knowing you're supporting local farmers and producers, and farm-fresh organic foods taste much better!


**Better for the environment.**

Certified organic standards do not permit toxic chemicals in farming. Agricultural chemicals, pesticides, and fertilizers are contaminating our environment and are poisoning our water supplies. By choosing organic, you're supporting a more sustainable option because it conserves natural resources, reduces water and air pollution, counteracts climate change, replenishes the soil, and promotes biodiversity. 


**Animal welfare.**

Organic meat, dairy or eggs are subject to standards for the humane treatment of livestock. Organically raised animals cannot be given antibiotics or hormones. They must be given organic feed and be able to roam and graze on pastures grown on healthy soil.


# Switching to Organic
Don't feel like you have to switch to eating 100% organic right away. Start by making small changes and build up from there. 


**Follow the Dirty Dozen**

A list of 12 crops exposed to the highest amounts of pesticides. These are the crops you should buy organic. 

Strawberries

Spinach

Kale, collard and mustard greens

Nectarines

Apples

Grapes

Bell and hot pepper

Cherries

Peaches

Pears

Celery

Tomatoes


**Refer to the Clean Fifteen**

A list of the 15 cleanest conventionally-farmed crops, those least likely to be contaminated with pesticide residues. If you can't go completely organic, these are the crops you should buy conventionally. 

Avocado 

Sweet corn

Pineapple

Onion

Papaya

Sweet peas (frozen)

Asparagus

Honeydew melon

Kiwi

Cabbage

Mushrooms

Cantaloupe

Mango

Watermelon

Sweet potato

Xx, 

Lauren



Why Going Organic Matters

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Embark on a transformative year-long journey to master your hormonal health and create lasting lifestyle changes. Through weekly one-on-one sessions, you'll receive personalized guidance, support, and actionable steps to achieve holistic well-being.

Each session is designed to build upon the previous ones, providing continuous support and guidance throughout the one-year mentorship program, ensuring comprehensive transformation and lasting lifestyle changes.

At the end of each session, you'll receive a week's worth of personalized meal plans tailored to your specific needs and goals. Additionally, you'll receive valuable handouts, product recommendations, and any other resources that will empower you to implement the session's insights effectively into your daily life.

This program is your roadmap to a healthier, balanced, and empowered life, with every session contributing to your journey of mastering hormonal health.

I'm passionate about women's hormonal health due to my personal journey with imbalances from a young age.

**What to Expect:**

* *Comprehensive Understanding:* I've walked in your shoes, so I get it, from birth control dilemmas to severe menstrual cramps.
* *Holistic Approach:* I've explored numerous remedies, crafted my own herbal solutions, and learned from experts in Naturopathy.
* *Transformational Knowledge:* After overcoming my own struggles, I'm equipped to guide you toward harmonious living with your cycle.
* *Life's Mission:* My commitment is to help you regain control of your hormonal health and find balance in your life.
* *Empowerment:* Together, we'll embark on a journey to holistic well-being and vitality, tailored to your unique needs.

Know more about Hormonal Health Mastery: A Year of Transformation with Lauren Dunin

Discovery Call with Lauren Dunin

Introduction to the program and initial assessment of your hormonal health to set the stage for your journey.

Hormonal Health Introduction and Assessment

Identifying and understanding your current hormonal symptoms and challenges as the first step toward improvement.

Identifying Current Hormonal Symptoms and Challenges

Setting personalized goals and conducting an in-depth assessment to tailor your journey.

Goal Setting and Personalized Hormonal Health Assessment

Establishing a solid foundation of knowledge and habits to support your hormonal health transformation.

Building a Strong Foundation for the Journey

Introduction to mindfulness practices to enhance emotional balance and well-being.

Introduction to Mindfulness for Emotional Balance

Learning how to prioritize self-care and integrate it into your daily routine.

Incorporating Self-Care Practices

Exploring stress management techniques and strategies for emotional well-being.

Managing Stress and Enhancing Emotional Well-being

Creating a daily routine infused with mindfulness to promote holistic health.

Establishing a Mindful Routine

Analyzing your dietary habits and receiving personalized nutrition recommendations.

Nutrition Analysis and Personalized Dietary Recommendations

Learning meal planning strategies that support hormone-friendly eating.

Meal Planning Strategies for Hormone-Friendly Eating

Developing balanced and sustainable dietary habits for lasting health.

Creating Balanced and Sustainable Eating Habits

Strategies for handling social and emotional eating situations.

Navigating Social and Emotional Eating

Customizing your exercise routine to align with hormonal health goals.

Tailoring Your Exercise Routine for Hormonal Health

Reviewing your current fitness practices and identifying areas for improvement.

Evaluating Your Current Fitness Routine

Making adjustments to your exercise routine to better support hormonal balance.

Hormone-Friendly Exercise Adjustments

Strategies for achieving fitness goals without sacrificing balance and well-being.

Achieving Fitness Goals While Maintaining Balance

In-depth exploration of the menstrual cycle and its impact on health.

Unlocking the Secrets of Your Menstrual Cycle

Learning to track your cycle for health and productivity benefits.

Menstrual Cycle Tracking for Health and Productivity

Aligning daily activities with different phases of your menstrual cycle.

Syncing Your Activities with Cycle Phases

Leveraging cycle awareness to optimize overall well-being.

Maximizing Your Well-being through Cycle Awareness

Understanding the connection between gut health and hormonal balance.

Gut Health and Its Impact on Hormones

Exploring gut-friendly nutrition practices to support hormonal health.

Gut-Friendly Nutrition for Hormonal Balance

Learning strategies to enhance digestive health for hormonal balance.

Strategies for Digestive Well-being

Strengthening the connection between gut health, brain function, and hormones.

Strengthening Your Gut-Brain-Hormone Axis

Reflecting on your progress and experiences in the program.

Reflecting on Your Journey So Far

Celebrating milestones and achievements in your journey.

Celebrating Your Progress and Achievements

Identifying and addressing any remaining challenges or obstacles.

Addressing Any Remaining Challenges

Building resilience and adaptability for continued progress.

Creating Resilience and Adaptability for the Road Ahead

Creating an environment that supports hormonal balance and well-being.

Building a Hormone-Friendly Living Space

Strategies for setting boundaries and effectively managing stress.

Setting Boundaries and Managing Stressors

Establishing a support network for your hormonal health journey.

Building a Network of Support

Cultivating a lifestyle that aligns with hormonal health goals.

Cultivating a Balanced and Hormone-Friendly Lifestyle

Reflecting on your achievements and progress throughout the program.

Reflecting on Your Achievements

Setting new goals and aspirations for your ongoing hormonal health journey.

Setting New Horizons for Your Hormonal Health

Creating a vision for your continued growth and well-being.

Crafting a Vision for Continued Growth

Embracing a growth mindset to support your hormonal wellness journey.

Embracing a Growth Mindset for Hormonal Wellness

Strategies for maintaining momentum and progress in your journey.

Sustaining the Momentum in Your Hormonal Health

Integrating your achievements into your daily routines and habits.

Integrating Your Gains into Your Daily Life

Building habits that promote lasting well-being and hormonal health.

Cultivating Lasting Well-being Habits

Acknowledging and honoring the journey you've undertaken.

Honoring Your Hormonal Health Journey

Reviewing the transformative changes you've experienced in a year.

Reviewing Your One-Year Transformation

Strategies for overcoming setbacks and challenges with resilience and determination.

Navigating Setbacks and Challenges with Resilience

Empowering you to take charge of your hormonal health journey and become your own advocate.


Becoming Your Own Hormonal Health Advocate

Ongoing support to ensure your continued progress and well-being.

Ongoing Support

Access to a wealth of resources and tools to support your ongoing growth and well-being.


Resources for Continued Growth and Well-being

Embracing the principles of hormonal wellness as a lifelong commitment to health.

Embracing a Lifetime of Hormonal Wellness

Reflecting on the profound transformations you've experienced over the past year.

Reflecting on Your One-Year Transformation

Celebrating your personal journey to hormonal health and well-being.

Celebrating Your Hormonal Health Journey

Setting new goals and aspirations for your continued growth and health journey.

Looking Ahead: Future Goals and Aspirations

Experiencing the empowerment and sustained hormonal health achieved through your journey.

Empowered and Sustained Hormonal Health

Honor and celebrate the milestones and achievements you've reached on your journey to hormonal health and well-being.

Celebrating Your Achievements and Milestones

Integrating all the lessons and experiences from the past year and summarizing your journey.

Final Session: Integration and Recap

One year mentorship program designed to provide a comprehensive lifestyle reset and transformation.

Hormonal Health Mastery: A Year of Transformation

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In this fast-paced session, we'll thoroughly review your current symptoms, daily routines, and eating habits. We'll identify your immediate goals and provide actionable recommendations to kickstart your hormonal health journey.

Our follow-up sessions are where we discuss improvements, make changes to protocols, and provide the client with new insights. A custom meal plan, meditation schedule, and a session PDF will be sent to your email once complete.

Follow-Up Session

Experience a comprehensive session encompassing a thorough assessment of your hormonal health symptoms, insights into the impact of your daily routines and eating habits, identification of immediate hormonal health goals, personalized actionable recommendations to initiate change, a ready-made 7-day meal plan to jumpstart your nutrition journey, and a clear plan of action to ignite your transformative path to hormonal well-being.

1 Hour Action Plan

1 hour session designed to jumpstart your journey to hormonal health.

Hormonal Health Kickstart: 1 Hour Action Plan

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This 3 month coaching program focuses on the core foundations of hormonal health and menstrual cycle awareness. I work with you to identify the possible root causes of symptoms you have been experiencing in order to personalize your protocol to heal the body holistically. Together, we will create permanent and sustainable life changes to heal your hormonal imbalances through the teachings of body awareness, cycle syncing, gut health, liver love, and more. Through learning and understanding how your body responds to specific foods, emotions, and lifestyle practices, you'll earn back your confidence and take back control of your life. The end result? A brand new you.

We will create a personalized protocol for our time together with a timeline of goals.

Getting To Know You + Protocol 

Check-In Session

Learn to adapt your diet, exercise routine, and social calendar to the different phases of your monthly menstrual cycle.

The Phases of the Menstrual Cycle

Gently detoxify your body from toxins, endocrine disruptors, and artificial hormones.

Liver Lover & Detoxification

Foods that nourish your body and balance your cycle. Plus tips on stabilizing your blood sugar.

Nutrition for Your Hormones

Learn how to eliminate toxins from your home. We will cover skincare, makeup, body care, and more.

Non-Toxic Living

As we bid farewell to this transformative program, let's reflect on your journey to hormonal health and explore how to seamlessly integrate these newfound insights into your everyday life for lasting well-being.

Certifications

Programs

Blog posts