SaeYond Health

Coffee’s Dance with Your Hormones and A Beyond Creamy Iced Decaf Alternative

You are reading part 7 of the harmonising hormones series! The intention of this post is to simplify the conflicting advice on caffeine consumption by presenting you with the facts, and some things to keep in mind so you can build awareness of your body’s cues and decipher what they mean for making decisions that are right for you.

This post is to empower you to make informed decisions and craft delicious alternatives. It is not to guilt you, tell you what to do or strike fear into the hearts of those waiting in line at their local coffee shop. However given the very real evidence demonstrating coffee’s affect on fertility, mental health and the significance this has on women’s wellbeing and a couple’s family goals I couldn’t not share what I have learned. Read the personal note at the end for more on finding a balance and knowing what serves you best.

First…. the recipe for world’s creamiest, frothiest, decaf iced coffee

1 cup cold filter decaf coffee (I used Dark Knight beans from Decaf Coffee Co, they’re local, ethical and super tasty, no affiliation, just appreciation).
1/2 frozen banana
1/2 cup soy milk
1 tbsp protein powder (I like Amazonia’s vegan cinnamon and vanilla powder but I’m not committed to it and enjoy mixing it up).
1tsp maca powder
1 tsp lions mane mushroom powder
pinch of cinnamon
yesssss to cacao powder sprinkle on top

Simple brew beans according to filter instructions and chill in the fridge for 3h plus. Then, blend the above ingredients. Sprinkle a touch of cacao powder atop if you wish for a depthful flavour bomb on those first sips.

Wait… What is coffee doing to my hormones?

Everyone has a different tolerance for caffeine. Things like genetics, lifestyle and stress, liver function, feeding schedule, nutrition and exercise will all play a role in how your body processes caffeine. This process will in turn affect hormone production and balance. How does this work? Caffeine promotes the production of cortisol, otherwise known at adrenaline. If your body is producing excess cortisol, it is to the detriment of other important hormones such as:

Progesterone decreases which plays a role in sleep, mood and keeping any potentially fertilised egg implanted into your uterine lining (read the links below for more on the connection between coffee, miscarriage and anxiety. Yes, there is aboslultey a proven connection between infertility, miscarriage and caffeine consumption which needs more attention given the high exposure, prevalence and the significant consequences of this relationship).
Oestrogen decreases which is vital for mood, sex drive, decision making and fertility.
Thyroid is affected which regulates metabolism, temperature control, mood and digestion.

Why does it do this? Your body is always going to prioritise cortisol hormone over all other because it is essential in the fight or flight survival response which served your ancient ancestors. Thousands of years ago, if a lion was chasing you, you wanted the cortisol to release energy, spike anxiety and get you to safety. So your body prioritising this hormone over the others made sense. Today, we are artificially provoking this cortisol response and depressing other hormones and this has systematic consequences to our health, especially female health.

As mentioned above, everyone’s response to caffeine is different and some people can get away with it in moderate amounts. However, if you ever feel buzzed and anxious, stressed and overwhelmed, if your sleep and mood suffers, if your sex drive and motivation levels are dipping, if you experience infertility or weight management issues then considering caffeine alternatives is a wonderful idea that your body and hormones will thank you for.

A personal note: Coffee served me reasonably well for 10 plus years as a delicious beverage I looked forward to drinking. It was a study aid, point of connection with friends, athletic performance enhancer and hobby. I have deep interest in the history, geography, craftsmanship and varieties of this bean. Today, caffeine no longer serves me. Spiking my cortisol at the expense of other hormone production is something that affects my sleep, afternoon motivation levels, mood and fertility. So! Whilst its been fun, sipping on the brewed bean… My goals have evolved and as such, caffeine no longer has a place in my life, I can imagine it could again in super small amounts one day but in the meantime I feel far better off it and love getting creative with other options! Decaf works for me as I still feel in routine, appreciate the flavour profile and get to support a local business.

If you need someone on your team to develop a personalised process for your hormone health, then reach out! I would love to hear from you.

Click this button to get in contact and get the support and health coaching you need

Decaf coffee co, my local xx

Further resources and reading:

Aluko, R. (2012). Functional foods and nutraceuticals (1st ed. 2012.). Springer. https://doi.org/10.1007/978-1-4614-3480-1

Brent, R. L., Christian, M. S., & Diener, R. M. (2011). Evaluation of the reproductive and developmental risks of caffeine. Birth Defects Research. Part B. Developmental and Reproductive Toxicology, 92(2), 152–187. https://doi.org/10.1002/bdrb.20288

Dashwood, R. H., Duncan, A. M., Hagen, T. M., Hu, F. B., Johnson, E. J., Jones, P. J. H., Joshipura, K., Jump, D. B., Klurfeld, D. M., Lampe, J. W., Lawson, L. D., Liu, S., Steward, W. P., Stocker, R., Williams, D. E., Yang, C. S., & Zeisel, S. H. (2013). An Evidence-based Approach to Phytochemicals and Other Dietary Factors (Jane. Higdon & V. J. Drake, Eds.; Second edition.). Thieme. https://doi.org/10.1055/b-002-76301

Goto, A., Song, Y., Chen, B. H., Manson, J. E., Buring, J. E., & Liu, S. (2011). Coffee and caffeine consumption in relation to sex hormone-binding globulin and risk of type 2 diabetes in postmenopausal women. Diabetes (New York, N.Y.), 60(1), 269–275. https://doi.org/10.2337/db10-1193

Hirose, K., Niwa, Y., Wakai, K., Matsuo, K., Nakanishi, T., & Tajima, K. (2007). Coffee consumption and the risk of endometrial cancer: Evidence from a case‐control study of female hormone‐related cancers in Japan. Cancer Science, 98(3), 411–415. https://doi.org/10.1111/j.1349-7006.2007.00391.x

Johnston, K. L., Clifford, M. N., & Morgan, L. M. (2003). Coffee acutely modifies gastrointestinal hormone secretion and glucose tolerance in humans: glycemic effects of chlorogenic acid and caffeine. The American Journal of Clinical Nutrition, 78(4), 728–733. https://doi.org/10.1093/ajcn/78.4.728

Leviton, A., & Cowan, L. (2002). A review of the literature relating caffeine consumption by women to their risk of reproductive hazards. Food and Chemical Toxicology, 40(9), 1271–1310. https://doi.org/10.1016/S0278-6915(02)00092-3

Lyngsø, J., Ramlau-Hansen, C. H., Bay, B., Ingerslev, H. J., Hulman, A., & Kesmodel, U. S. (2017). Association between coffee or caffeine consumption and fecundity and fertility: A systematic review and dose-response meta-analysis. Clinical Epidemiology, 9, 699–719. https://doi.org/10.2147/CLEP.S146496

Pollack, A. Z., Buck Louis, G. M., Sundaram, R., & Lum, K. J. (2010). Caffeine consumption and miscarriage: a prospective cohort study. Fertility and Sterility, 93(1), 304–306. https://doi.org/10.1016/j.fertnstert.2009.07.992

Savitz, D. A., Chan, R. L., Herring, A. H., Howards, P. P., & Hartmann, K. E. (2008). Caffeine and Miscarriage Risk. Epidemiology (Cambridge, Mass.), 19(1), 55–62. https://doi.org/10.1097/EDE.0b013e31815c09b9

Wedick, N. M., Mantzoros, C. S., Ding, E. L., Brennan, A. M., Rosner, B., Rimm, E. B., Hu, F. B., & Van Dam, R. M. (2012). The effects of caffeinated and decaffeinated coffee on sex hormone-binding globulin and endogenous sex hormone levels: A randomized controlled trial. Nutrition Journal, 11(1), 86–86. https://doi.org/10.1186/1475-2891-11-86

Golden Gut Elixer

Supremo coffee alternative for these warmer mornings with all good things for your gut. You are reading part 6 of the harmonising hormones series.

I would love to share this recipe with you first! It is such a winner for anyone who enjoys a delicious blend and wants to support their gut microbiome which is not just essential for digestion and metabolism but also your hormones and mental health.

I will delve into the details on why replacing caffeine is pure kindness to you and your hormones in part 7 of this series. We will delve into the specifics of why anyone trying to conceive or pregnant may especially wish to find alternative drinks.

Ingredients:

100ml of kefir
1/2 froze banana
1/2 cup milk (I used soy)
1/2 cup water (or replace with more milk if you prefer creamier)
juice of half a lemon
1 tsp turmeric
1 tsp cinnamon
1/2tsp nutmeg
pinch of pepper

Simply blend the above and enjoy of a steamy sunny morning or as an afternoon perk up.

More on the wonder ingredients

The spices cinnamon, nutmeg and turmeric are anti-inflammatory and assist with blood sugar regulation

Kefir is a source of beneficial bacteria that can build your gut microbiome and enhance your immune system

Banana is a source of resistent starch and fibre to aid with digestion

Lemon juice is a wonderful source of vitamin c, a powerful anti-oxidant as well as a promoter of stomach acids which are needed for your gut to absorb the nutrients in food

There is a bidirectional relationship between your gut and hormones where a healthy gut facilities a healthy hormonal balance and a healthy hormonal balance supports your gut health. For example; not having a diverse abundance of good bacteria in your gut can lead to constipation, constipation can lead to your body reabsorbing the excess oestrogen hormone that was destined for discard and this can create an oestrogen dominance. Oestrogen dominance can overpower your thyroid hormone which regulates digestion and metabolism. This can become a horrific cycle of worse constipation and worse imbalance but can be alleviated through diet and lifestyle intervention which you have the power to implement!

One powerful step towards this is cutting down on caffeine which blunts sex hormone production and adding in fermented and anti-inflammatory foods to boost your gut health!

Further resources and reading:

https://www.plateandcanvas.com/your-gut-health-and-hormones-7-ways-theyre-connected

Cobrdova, V. (2017). A Whole New Way to Eat : 135+ Feel-Good Recipes from about Life. (1st ed.). Murdoch Books Pty Limited.

Keenan, M. J., Zhou, J., Hegsted, M., Pelkman, C., Durham, H. A., Coulon, D. B., & Martin, R. J. (2015). Role of Resistant Starch in Improving Gut Health, Adiposity, and Insulin Resistance. Advances in Nutrition (Bethesda, Md.), 6(2), 198–205. https://doi.org/10.3945/an.114.007419

Nuffer, W., Tall Bull, S., Bakhach, H., & Nuffer, M. (2023). Sweetly Improving Sugars? Reviewing Cinnamon’s Effects on Blood Glucose. Journal of Medicinal Food, 26(1), 68–73. https://doi.org/10.1089/jmf.2022.0073

Glow from the inside out smoothie

A smoothie that increases concentration levels, supports mood and nourishes skin. Because beauty is more than the bottles of make up we buy or fashion trends we chase; It is skin that reflects a well looked after body. It is a balanced and serene mood. It is sharp intellect and confidence. A warm-well-wish to my readers powering their way through menopause, this one is for you if you are keen to up those oestrogen levels and skin elasticity whilst decreasing those night sweats and down days.

You are reading part 5 of the harmonising hormones series. Of course mindset, sleep, exercise and hormones also play a huge role in skin appearance and brain function which this series is working its way through. This smoothie provides the raw ingredients to support the all-important nutrition component.

Hoping for a bun in the oven? Research has demonstrated impressive fertility improvements and libido increases through many of the ingredients listed. So double up the dose! Share a toast with your partner post-workout.

Ingredients:

1/2 banana
1 cup soy milk
1 cup of blueberries
2 brazil nuts
1/2 tbsp maca powder
1/2 tsp lions mane
1/2tsp schisandra
1/2 tsp cinnamon

Blend all ingredients together until smooth and delicious.

The low down on each ‘super-food’ ingredient:

Lions mane: improves brain function by increasing nerve growth factor (NGF)

Soy milk: boosts oestrogen production, which is important for keeping skin plump and supple but if you’re really not into soy, other milks work fine.

Maca: boost oestrogen production and balances progesterone for enhanced feelings of wellbeing.

Cinnamon and blueberries: loaded with antioxidants to fend off the free radical damage that accelerates ageing and the appearance of ageing

Schisandra: studies on this powerful berry demonstrated neuroprotective and cognitive enhancement by way of its anti-inflammatory, anti-oxidative and anti-apoptosis mechanisms.

Brazil nuts: just 2 brazil nuts a day can deliver the selenium levels you need for thyroid health as well as stronger skin, nails and hair.

Macronutrient information:

Kcal:260 7gP 8gF 40gC

Further reading and resources:

Docherty, S., Doughty, F. L., & Smith, E. F. (2023). The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients, 15(22), 4842-. https://doi.org/10.3390/nu15224842

Malík, M., & Tlustoš, P. (2023). Nootropic Herbs, Shrubs, and Trees as Potential Cognitive Enhancers. Plants (Basel), 12(6), 1364-. https://doi.org/10.3390/plants12061364

Sowndhararajan, K., Deepa, P., Kim, M., Park, S. J., & Kim, S. (2018). An overview of neuroprotective and cognitive enhancement properties of lignans from Schisandra chinensis. Biomedicine & Pharmacotherapy, 97, 958–968. https://doi.org/10.1016/j.biopha.2017.10.145

Wang, S., & Zhu, F. (2019). Chemical composition and health effects of maca (Lepidium meyenii). Food Chemistry, 288, 422–443. https://doi.org/10.1016/j.foodchem.2019.02.071

Specifics of What Drives Sleep Problems

You are reading part four of the harmonising hormones series with a focus on sleep and hormones involved in sleep. Everyone is different and sleep issues can be the result of how your unique environment is interacting with your genes. Take heart! There are some brilliant actions you can take to self-love yourself to good sleep.

What does this mean? One person may have sleep issues that are a result of a drop in hormones as they go through menopause whereas another’s issues may be a result of neurotransmitter deficiencies due to their ADHD. This would require different treatment options. The below offers a guide for some of the more common issues. Take the time to get to know what is driving your issue for a targeted solution.

Step 1: work out what is driving the sleep issue. The following tools may help:

hormonal panal
blood test (asking for major hormones incl progesterone, blood panel, iron and a CMP)
Assess for underlying neurodevelopment condition (ADHD, ASD etc) or anxiety
Step 2: Establish good sleep hygiene and do the behaviour things first
Make your dinner rich in carbohydrates. Your body will use these carbohydrates to produce serotonin which is a hormone that creates feelings of satiety and relaxation.
Once you have had your last meal, have a cup of sleepy tea (look for brands that contain lemon balm, passionflower or oat flower) and then start to avoid food and liquids in the two hours prior to bed.
Spend your last hour before bed journalling the things on your mind, enjoying a hot shower. You want to avoid your phone and other sleep disputants (incl alcohol)
An important one; Turn off the bright lights in your home, opting for low, warm, dim lights. Avoid looking at a computer screen or your phone. You brain will take its cue from the light information your eyes get about where you are at in your circadian cycle. Important hormones you need for sleep such as melatonin will be inhibited by light exposure. This may mean learning to brush your teeth in the dark but it is worth the quality rest.

Step 3:

Once you know what is driving the underlying issue and it cannot be solved through behaviour modifications, use targeted supplementation

For a dysregulated Central Nervous System:

Magnesium bisglycinate or threonate

If the issue is hormonal

Progesterone imbalance: Vitex, zinc, vitamin d, iron

Thyroid: Ashwaghanda, selenium, iodine, iron

Excess Testosterone: Evening primrose oil, saw palmetto

low oestrogen: Evening primrose oil, maca, st johns wort, zinc, iron

Cortisol/stress: Vitamin C (In the morning) Ashwaghanda, rhodolia in the evening, Phosphatidylserine 400-800mg/day

If the issue is driven by ADHD

Support serotonin deficiency with: tryptophan (precursor amino acid to serotonin)

Support dopamine deficiency with: l-tyrosine (early in the day, it is the (precursor amino acid to dopamine).

Support dysregulated melatonin with: honey

Support dysregulated cortisol with: exposure to natural light, carbohydrates in the morning, avoid stimulants after 3pm

If the issue is driven by ASD

N-Acetylcysteine (works by decreasing cerebral metabolism and converting glutamate production to GABA production. GABA being an inhibitory neurotransmitter)

If it is anxiety and mind racing (note that this can be a result of the above and so treating both the upstream cause and real time experience is most effective:

Glycinate, GABA or reishi mushroom powder.

Menopausal specific tips:

Hot flushes and a decrease in the hormones that help us to sleep can feed into decreased energy and mood through out the day. If that means you are opting for less exercise and movement and feeling the stress effects of that, it can start to feed into a pretty horrific cycle.

Some tips:

Exercise early in the day and aim for a wind down walk in the afternoon
Keep your room and body cool with light sleepwear and sheets and a fan if possible. A mattress cooler can be a great investment too.
Supplements to support progesterone and serotonin or consider hormone replacement therapy
Cycle ashwhaganda to decrease cortisol, improve mood and decrease hot flushes.
Healthy connection and relationships, volunteer work and journaling to decrease stress.
Avoid napping during the day and stimulants after 12 noon. Alcohol will also disrupt sleep.

Pregnancy insomnia:

During the 1st trimester a drop in hormones can induce pregnancy insomnia.The next two trimesters can make it harder to find comfortable positions during sleep. It is important to look after yourself during this time and there some awesome positive actions you can take!

Some tips:

Taking good quality pre-natal vitamins that include folate and magnesium (which also helps prevent night-time restless legs.

Follow the above advice, specific to menopause except for the supplements and HRT advice. It is important not to take anything that will disrupt your bodies hormonal response.

Pregnancy pillows can help you find better sleep positions.

Opt for smaller meals and a light dinner to prevent night-time heart burn or GERD.

Pre-natal exercise for a safer delivery, improved health pre and post-partum and to decrease chances of developing post-partum depression.

For your health (and that of your baby if pregnant or breastfeeding) it is important you consult your trusted health care professional before take any of the above mentioned advice. Know yourself and make educated and well researched decisions for your unique health needs.

Need a guide who can look at your full picture of health? It can feel daunting to think about sleep, hormones, nutrition and exercise but great results comes from a holistic approach. If you need someone on your team who will take the time to get to know you and provide the support and advice you need to feel your best, reach out!

christina@saeyond.com

041 355 2904

I want to learn more

Further reading and resources

Becker S. P. (2020). ADHD and sleep: recent advances and future directions. Current opinion in psychology, 34, 50–56. https://doi.org/10.1016/j.copsyc.2019.09.006

Burns, A. C., Saxena, R., Vetter, C., Phillips, A. J. K., Lane, J. M., & Cain, S. W. (2021). Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of Affective Disorders, 295, 347–352. https://doi.org/10.1016/j.jad.2021.08.056

Bushana, P. N., Schmidt, M. A., Chang, K. M., Vuong, T., Sorg, B. A., & Wisor, J. P. (2023). Effect of N-Acetylcysteine on Sleep: Impacts of Sex and Time of Day. Antioxidants (Basel, Switzerland), 12(5), 1124. https://doi.org/10.3390/antiox12051124

ettweiler, U., Becker, C., Auestad, B. H., Simon, P., & Kirsch, P. (2017). Stress in school. Some empirical hints on the circadian cortisol rhythm of children in outdoor and indoor classes. International Journal of Environmental Research and Public Health, 14(5), 475-. https://doi.org/10.3390/ijerph14050475

Haufe A, Leeners B. Sleep Disturbances Across a Woman’s Lifespan: What Is the Role of Reproductive Hormones? J Endocr Soc. 2023 Mar 15;7(5):bvad036. doi: 10.1210/jendso/bvad036. PMID: 37091307; PMCID: PMC10117379.

Slow Cooked Mexican Beef Shin

Slow cooking meat on the bone is an ancient art. Imagine your ancestors making their way home from a hard morning’s hunt. They awoke at dawn to go out together, go about the plains and bring home food for their community. We can admire the social connection of their coordinated efforts, the mindful-ness and lack of distraction as they observed the tracks and weather patterns presented to them.

Their hand crafted tools and generational knowledge served their hunt. The meat they brought home would have been highly nutritious, from free roaming beasts living a good life before becoming a part of the food chain. As it cooked away on the fire on the bone the meat would have started to fall apart, taking on a greater infusion of nutrients from the bones such as zinc, magnesium and b vitamins.

Anthropologists suggest the above as reasonably accurate but the picture certainly wouldn’t have always been this rosy. Can we then, living in the age we do, achieve the best of both worlds?

Maybe your day looks a little bit more like going to a group exercise class and then popping off to your local butcher to hear his recommendations for your slow cooker. Or: chasing your kids around the playground with some fellow parents and feeling delighted at the prospect of the better priced ‘slow-cooker-cut’ that is cooking away with minimal effort for your families dinner.

Below is a recipe that aims to save you time, deliver nutrients, be shared with others all for the good and holistic cause of hormone optimisation for health and longevity.

Ingredients to serve 4 or 2 people and next day’s lunch

Appliances needed: Blender (I used a magic bullet), a slow cooker and oven or air fryer.

1/5 kg beef shin
1/2kg sliced pumpkin
wraps (I used the mountain bread brand, they fall apart but they don’t leave you feeling to heavy and carb loaded).
300g tomato paste
cup of cherrie tomatoes
bunch of parsley
pickled red onion (optional)
1tbsp soy sauce
3 cloves garlic
1tbsp oregano
1tbsp smoked paprika
1 tbsp cumin
1 tbsp stock
salt and pepper to taste

batch of hummus

Method:

Get a pan on medium-high heat whilst you salt and pepper your beef shin. You may need to drizzle a touch of oil on your pan. Once the pan is at temperature, carefully place the beef shin in to sear off 3 minutes each side.
While the beef shin is searing, add the tomato paste, garlic, cherries tomatoes, stock, soy sauce, spices and oregano to the blender. Whizz until a smooth paste is formed.
Turn your slow cooker on (Check its plugged in to save you heart break at 6pm) and add the beef shin and contents of your blender. You want it to cook for at least 6 hours depending on your slow cooker, if it’s cooking for 8 or 10 that will also give you a great result.
When it’s got 40 minutes left. Turn your oven on or prepare your air fryer. If air frying: Add your slices of pumpkin to the tray, salt and let go for about 35-38 minutes on 180 degrees. If using an oven, line a roasting tray with baking paper, you may need to drizzle a bit of olive oil, salt and pepper the pumpkin slices and let roast for 30 minutes on 190-200 degrees. Check on your pumpkin while it is cooking to avoid burning.

5. Once all your elements are ready, simply arrange in wrap format on a plate, laying your parsley, pickled onion (if using) and pumpkin beside.

The following macros are per serve and assume you opted for the mountain bread brand of wraps:

Per serve: 359kcal 34.5gP 10.8gF 31.2gC

You have read Part 3 of the harmonising hormone series. We can feel empowered by the age we live in with access to great quality food, multiple options to connect through exercise and the information readily available to us for learning how to best look after ourselves. Fortifying the pillars of nutrition, training and connection is a game changer for balancing hormones, fending off metabolic disease and protecting mental health.

Make these your focus, any way you can, and enjoy the benefits of healthy hormones!

Coming next: The specifics of sleep and hormones involved in sleep.

Dark Chocolate Mousse Breakfast Bowl

These textures were mind blowing. I didn’t know what my life was until I had experienced this level of cloudesque mousse, three different kinds of gooey coming from the peanut butter, berries and banana and the satisfying crunch and chew of the granola. No, there’s no sugar, yes it absolutely appropriate for both breakfast or dessert.

You are reading part two of the Harmonising Hormones series. High protein, high carb breakfasts serve to improve the synthesis and function of hormones by both providing the ingredients to do so and assisting in ideal levels of the hormone, cortisol. Whether it be fuel for or recovery from exercise, this bowl will also support your training goals and muscle synthesis.

Fasting is not for everyone and some of us need to start our day with a delicious balance of carbohydrates, fats and protein. There is no need to fear any of the afore mentioned macro nutrients. They are just that: nutrients! There to serve and nourish us should we choose to eat mindfully and with respect to balance and our bodies.

Ingredients:

For the mousse (To be whipped up the night before):

1 tbsp cacao powder
15g collagen
20ml milk of your choice
1/2 tsp honey raw honey (optional)
Simply shake up in a jar and leave in the fridge for 8 hours or store for up to 3 days.

The rest of the bowl:

1/4 cup granola of your choice (I look for no added sugar or sulphites, local and at least a 4/5 for chewiness).
1 tsp peanut butter
handful of berries
1/2 chopped banana
dash of milk of your choice to reflect your preference of crunchy over slurpy
1tsp cinnamon (optional)
dash of salt

Method:

Make your mousse the night before by combining all ingredients in a jar, giving it a good shake and leaving to set over night. So simple!
The next morning, all you need to do put the above ingredients together in a bowl and enjoy mindfully, taking care to chew properly and without social media distractions to better experience the flavours and avoid bloating.

Date idea? Invite a friend over for a workout or run and whip the bowl up together after! This bowl also travels pretty well in a lunch box if you are planning some hiking! Remember the importance of connection. Live the good life in the real world.

Macros: The following are per serve.
Per serve: 376kcal 24gP 13gF 42gC

Five Things I wish I had done for my hormones sooner

Consider this article a dip into the waters of hormone optimisation and the start of a harmonising hormones series. Read on if you would like to learn more on fertility, energy, sleep, cognitive function, mood and performance through improving your hormone health.

You are heart, soul, experiences, wants, needs and feelings. You are also though, a chemical soup. The hormones, neurotransmitters and genetics within you drive a lot of your behaviours and desires. Most of us are familiar with PMS even if it is not something we have experienced ourself. Other examples of run away hormones can look like over reactions, anhedonia, inability to fall asleep, hunger, lack of energy or weight gain.

Hormones can be understood as chemical messengers that are released from one organ to act on another. Genetics, environment, nutrition and behaviours all effect the functioning of these hormones, for better or worse. Hungry? That’s a hormone called ghrelin. Relaxed? Thats’s progesterone. Heart pounding and palms sweating? That is cortisol. Falling in love? That’s wonderful. Its also a rich interplay of oxytocin, serotonin and dopamine. Yup! Chemical soup.

A cautionary note before we begin. Do not allow the following information to pathologise or invoke cynicism on your human experience. You are a unique individual and what you perceive and feel is very real and special. This information is to arm you with tools for an even more remarkable and feel-able human experience. Of which you only get one. This information is also general in nature and not a direct prescription for you and you are responsible for your own health and well being. You are encouraged to do your own research and seek other advice if necessary before making any changes.

So, without further delay, five things you can do and I wish I had done sooner, for better hormone health.

Addressed iron deficiency straight away. Iron deficiency is common and we sort of just think, oh well, I feel okay enough. Iron is a critical raw ingredient in so many hormones, notably progesterone and your thyroid. Long term deficiency in iron can equal long term depression of these crucial hormones leading to imbalances and the resulting symptoms of sleep problems, anxiety, slow metabolism and decreased energy. Get it checked and get it sorted. If you are low:

find out why and take steps to address the root cause of the issue.
and get yourself topped up!

Changed the way I enjoy coffee. I was definitely one to drink two double espresso on an empty stomach (yes, that’s four shots), do some high intensity training and resist a much needed, restorative, carby breakfast after. I cringe when I think of those days now. Double espressos without a buffer of carbs or protein will increase your cortisol production and depress your other hormones. Why? Your body priorities cortisol production because it is the hormone that mobilises fuel and increases alertness, it is what gets you away from the hungry tiger. What this means though, is while your body is producing cortisol, it will be directing less resources towards the production of other hormones. How do carbs come in? Ingestion of carbs invokes an insulin response. You want the insulin response when you have a coffee as it acts like a shut of valve to cortisol.

These days, I stick to one, weak coffee a day, if that, and enjoy it along side protein and carbs rather than by its self. The result? My workouts are better, my appetite regulation, feelings of wellbeing and sleep… all so much better.

Fuelling myself properly when training to avoid getting too lean. Five months went by and I still hadn’t menstruated and this didn’t seem like a problem to me. Pesky, inconvenient, monthly thing be gone and good riddance. Getting to such a low body fat percentage that you loose your period, however, is not a good thing. Your cycle is a monthly report card of your health.

Important hormonal processes take place within your fat cells, the conversion of testosterone into oestrogen being one. Too little body fat will also depress your thyroid function, only serving to knock your temperature regulation, ability to burn fat and sleep about in the future. Some people are naturally more lean and if this is you, thats so fine. Optimal body composition is highly individual but once you know your sweet spot, try to maintain that through a proper balance of training and nutrition.

Being Smarter about diet and supplementation.
As mentioned above, your hormones are made up of the raw ingredients you get from food. Zinc, iron, and other minerals, various amino acids and vitamins are all extracted by your incredible body to create hormones. If you are deficient in any of these ingredients, your body will simply not be able to produce what it needs.

If I could go back I would:

Aim to get a variety of amino acids through a weekly cycle of various meats, eggs, beans and nuts.
Aim to get daily serves of all my colours.
Focus on my gut microbiome

As for supplementation:

Some need to be cycled on and off, an example would be evening primrose oil in the first half of your cycle and vitex in the second half. Even these natural supplements can have super powerful effects, shortening or lengthening your period and affecting your ovulation.

Using exercise to spend time outside, connect and destress. Which sounds right, right? But how many of us get stuck into a routine of either not exercising at all, getting in the bear minimum step count on the treadmill or slogging out HIIT workouts in the gym that we never use in the real world. Putting on muscle and regularly getting your heart rate up is critical for longevity. A couple things to keep in mind:

Let your gym workouts fuel life outside the gym, be fit enough to hike, strong enough to help your friends move house, energised enough to run around with your kids.
Get outside! It is a gorgeous world out there! There are mountains to be conquered, rivers to be navigated and friends to enjoy it all with.

So book the beach pilates class with your friend, join that hiking group and feel the benefits of movement transcend aesthetics to enthuse your mind and soul for the wider world.

As mentioned, this is part of a series on harmonious hormones. Over the next few weeks, I’ll de delving into each of the above a bit more as well as focusing on the specifics of sleep, mood, fertility and each of the hormones themselves.

If you would like to learn more about your hormones and how nutrition and exercise can be used as tools then reach out to the below, I would love to help you.

Click here to learn more about consults and coaching

Further Reading and Resources

Dhara, A. K., & Mandal, S. C. (Eds.). (2023). Role of Herbal Medicines : Management of Lifestyle Diseases (First edition.). Springer.

Gottfried, S. (2013). The hormone cure. Scribner.

Kennedy, E., & Markula, P. (2011). Women and exercise : the body, health and consumerism. Routledge. https://doi.org/10.4324/9780203839300

Savitha, V., Mamatha, Madhu, B., Mahesh, M., & Bantwal, G. (2023). Testing the Tormenting TRIO: A Study of Thyroid Autoimmunity, Iron Deficiency and Thyroid Diseases in the First Trimester of Pregnancy. Journal, Indian Academy of Clinical Medicine, 24(1), 12–16.

Wyness, L., Stanner, S., & Buttriss, J. (2013). Nutrition and development : short- and long-term consequences for health (1st ed.). published by Wiley-Blackwell for the British Nutrition Foundation.

Yusni, Y., & Yusuf, H. (2022). The acute effects of coffee consumption on blood glucose and it’s relationship with serum cortisol and insulin in females. Farmacija, 69(3), 903–910. https://doi.org/10.3897/pharmacia.69.e85397

Creamy Whipped Quark with Spring Salady things

Ready to enjoy that gooey sensation of the yolk possibly making for a chin run as you crunch into that creamy quark, crispy rice cracker texture combo? Light, fresh, satisfying and reminiscent of European brunchy goodness. Quark is a wonder food. It achieves it’s gut boosting qualities through a traditional fermentation process and is high in protein, calcium, b12 and other essential nutrients. It can be drizzled with honey and cinnamon and dolloped on granola or used in savoury dishes as I have here. I was lucky enough to discover it as a back packer in Slovenia, treated to an authentic breakfast of pickled veg, quark and egg on sourdough. The perfect pick me up after an overnight bus and fuel for a days exploring.

Time in Slovenia is absolutely conducive to health and longevity. The people are amazing, the outdoors inspire activity and the food is whole and fresh. Think looming mountains, deep lakes and vegetables that travel around 15kms from farm to market to fork. Tomatoes ripened on the vine and dairy crafted by generational masters. I can’t help but share some pictures. If you hear siren calls as you scroll below, know that you are not the only one. If you are looking for the type of active escape that has you feeling restored and recharged on your return, look to the East of that European map.

And now! Back to this brunchy recipe:
Ingredients:

100g Quark
1 egg
1 chopped tomato
1/2 small cucumber
bunch of parsley (shout out to Phil and Lyn’s garden for sponsoring this herb, so grateful for your vege spoils)
2 Rice crackers
1 tsp grass-fed butter
squeeze of juice from one lemon
1 tsp dil
salt and pepper to taste

Method:

Quark, dill, salt, pepper and lemon juice get whipped by fork in a bowl and the vegetables get chopped into the thinnish slices that are ideal for topping rice crackers.
Heat butter in a pan and crack in your egg to fry to your liking. I like a running yolk but crispy bottom so four minutes on medium-high works for me.
Slather your rice crackers with the quark, lay on the egg and arrange your pepper cracked vegetables in and around. Pinch of salt to finish off your plate.
If you can enjoy near some plants, do so.

Macros: The following are per serve. The egg, quark and veg do lend themselves to sourdough or rye but these are not factored in the below. This portion and calories represent a good snack, light breakfast or would suit someone needing to loose weight. know yourself and eat for your goals, no more, no less. Xx
Per serve: 271kcal 22gP 11gF 21gC

Wrapping up the Winter Wellness Series

A final note to wrap up this series which I so enjoyed researching and putting together for you! Grey skies, colder climes and drizzly days may not sound so enticing. In fact, this is the season where depression rates are highest. Winter-pattern depression or SAD (seasonal affective disorder) is quite the phenomenon and one to be proactive against. Increased incidences of flu, colds and that general blah feeling (wanting to hide inside under a blanket with tea in hand) correlate with the colder months. As rough as that can sound, there are bright spots to be found and tools to be developed and used to bolster your feelings of well being and stay grounded.

You may be familiar with the concept of digging the well before you need the water. In the context of avoiding SAD and other transitions that may pop up this can look like the below.

Tools to leverage your mindset against the Winter Blues:

Flip your perception: down times can often be the result of our spiralling perceptions. Know that your experience is valid and you absolutely do not need to justify to anyone why you would be feeling down. You can though, be emboldened and encouraged by the thought that how you perceive life events and even things like the weather can have physical and psychological effects on you. What this means in practical terms? Simple internal dialogue cues like “I get to go for a walk outside.” Instead of, “I have to go for a walk outside.” and feeling gratitude for the warm jumper, cozy company, and house you have to come home to after a walk outside. This way of talking to yourself can establish a more positive mindset and the more you practice it, the more fluid and default it will become.

Look for the positives by writing a Winter Dream-List: This is an epic activity to do solo or a super dreamy bonding activity with a friend or your partner.
Think about things like:

a mulled wine party
movie night
exploring some botanical gardens
checking what local community events are being organised
trying out a new curry restaurant
getting in that hike
learning how to knit or
volunteering in your community to help those most affected by winter such as the homeless or kids struggling to afford warm, winter clothes.

Get your friends and family on board: Communicate to them the benefits of the season, plan some activities and outdoor things together and offer them a light if you can.

Exercise: exercise is incredibly protective against depression, anxiety and the winter blues. You can aim to either stick to an established routine or use the season as the challenge and motivation to build one! Even a walk outside, jacket on can be a win. Inviting a friend to a pilates class or booking yourself into the gym are also awesome options.

Know yourself: Do you need a to plan ahead for seasons like this? Accepting and working with your needs will lead to better outcomes. The best tools and resources that will work for you can be developed from a place of self-awareness and this is true for many transitions and life events.

Personally, I know my day flows better when I give myself time between tasks to transition and re-focus. I know I’m more motivated to exercise in the morning so I get it in then. I know I love walks in the afternoon to decompress and absorb the things I have studied and observed, to use what I have learned for work or uni assignments. I don’t feel guilty about taking the time to do this and neither should anyone if that is what serves them, their family and their career ambitions best.

Further reading and resources:

Brosse. (n.d.). Exercise and the treatment of clinical depression in adults: recent findings and future directions. Sports Medicine., 32(12), 741–760. https://doi.org/info:doi/

Salmon. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical Psychology Review., 21(1), 33–61. https://doi.org/info:doi/

https://www.psychologytoday.com/au/blog/mind-brain-and-value/202108/how-our-internal-monologue-impacts-our-mental-health

https://www.bcm.edu/news/ease-seasonal-affective-disorder-with-exercise-routine

Miso Poached Salmon

Because fish love to swim and the subtle, warm flavours of miso were made to marinate this marvellous meat.

This is the final recipe in the Winter Wellness series. It’s warming up here in Melbourne and feeling like we are being treated to an early Spring. I hope you enjoyed the series and you feel lifted and engaged by the potential the rest of the year has to offer.

Ingredients:

2 fillets of salmon (250g-ish)
1 zucchini (sliced and salted)
1/4 head of cauliflower
a bok choy
2 tbsp miso
1 tbsp bone broth or other stock
1 tbsp soy sauce
1 tsp oyster sauce
1 tsp mixed spice

Method:

Get your pan (ensure it is quite deep and has a lid at the ready) warming to a medium heat and boil a 450ml of fresh hot water in a kettle.
Sauté your zucchini and cauliflower on gentle heat for 3 minutes, stirring frequently. Pour hot water and all the rest of the ingredients but for the salmon and bok choy into your pan.
Turn the heat to high (it should be just bubbling) and place the salmon fillet into the brothy wonder mixture. Place your lid on the pot and watch it doesn’t boil over, reducing the heat if need be. After 4 minutes, add the bok choy and allow to bubble away another 3-4 minutes, depending how well cooked you like your salmon.
Carefully serve in pre-warmed bowls and enjoy over a candle, soulful playlist and the blinds up to enjoy that gentle winter sunset.

Macros: The following are per serve. Note that a serve of rice or noodles would be great to bolster the meal with some carbs but these are not factored in the below.
Per serve:386kcal 35gP 22gF 12gC