The Wellness Witch Podcast

Just how good are herbs for supporting hormonal health? Find out as I highlight the top 10 herbs that I’m using in my practice that have given some really wonderful results!You can find all the info and links about this episode at https://holisticwellness.ca/episode49. Topics Discussed in this Episode:The celery juice crazeThe top 10 herbs for hormonal healthKey Takeaways:The Top 10 Herbs for Hormonal HealthBlack CohoshIt’s great for hormonal regulation and also for treating rheumatic pain.It’s wonderful for women’s reproductive health and has been used to treat almost every condition related to the menstrual cycle.Studies have shown that it’s really effective in supporting and reducing hot flashes and mood swings that are often associated with menopause.It’s been shown to improve ovulation and fertility in women who are specifically taking Clomid.It’s also very inflammatory and can help reduce muscle pain by lowering hormonal levels.  Chaste Tree Also known as Chaste Berry or Vitex, it’s considered one of the best herbs for regulating hormones and is used a lot with infertility and PMS.It works best when a specific hormone called prolactin is high.As is typically the case with most herbs, you have to stay on it for quite long-term, at least a good three to four months, before you can see any difference.Take it first thing in the morning on an empty stomach.It works directly with your pituitary gland to help regulate estrogen and progesterone production.  Garlic It’s wonderful for treating high cholesterol and high blood pressure.It has a ton of antibacterial properties.Studies have shown that it effectively treats both bacterial vaginosis and vaginal yeast infections caused by candida.  Ginger It’s great for colds and cases of flu, indigestion, menstrual cramps, and even arthritis.It has a lot of anti-inflammatory properties.It’s not going to specifically treat hormonal imbalances, but if you have menstrual cramps, or if you have nausea, specifically from pregnancy, ginger is a wonderful natural alternative.If you’ve gone through chemotherapy or are going through chemotherapy and you have a lot of nausea, ginger will be great for that.It’s also great for reducing pain that’s associated with both osteoarthritis and rheumatoid arthritis.  Lavender It’s great for anxiety and depression, and for calming the body.It can be great for headaches as well and can really help to promote restful sleep.Research has shown that lavender is effective at reducing generalized anxiety and depression both when used as aromatherapy and when taken internally.  Turmeric Curcumin is the main active plant chemical that’s found in turmeric, and it can treat numerous illnesses, diseases, and symptoms.It’s very anti-inflammatory, which is wonderful for treating arthritis, endometriosis, or any type of chronic pain, and great for ulcerative colitis.It’s also really potent in antioxidants.  Yarrow It is wonderful for excess bleeding of any kind, as well as fibroids and endometriosis.It’s great for ensuring a healthy flow of flood.  Ashwagandha It’s used in many adrenal complexes because it can help to reduce cortisol levels and help regulate your endocrine system.It can also help increase your libido.It supports thyroid health by helping in the conversion of T4 to T3.  Rehmannia It’s great for treating disorders that are related to the kidneys and to the adrenal glands.It’s known as a longevity herb.It’s a cooling herb that has the ability to balance what Chinese medicine calls yin in the body.  Clary Sage It helps to regulate estrogen levels and reduce mood fluctuations Action Steps:Understand how these herbs can really be beneficial to your health. But don’t spend your money where you don’t need to. Check if you already have these herbs at home, in your fridge or on your kitchen counter. Samantha said:“Sometimes if there is something that’s too good to be true, well, it probably is. And especially in the health and wellness industry, there is not just one thing that’s going to be the healer for you… It is a combination of things, and we really can’t forget the foundational things.”“It’s so unfortunate so many women are going on the pill because they’re using the pill to treat their menstrual pain or irregularity, and it’s not doing that. The pill is not addressing the underlying root causes of why you’re experiencing the pain.” Thanks for listening! Important Announcements:Join us in the Healthy Hormones for Women Online Program before March 1st and grab your Bonuses! If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan. Links to things we talk about in the show:Medical Medium Medical Medium Life-Changing Foods by Anthony William Episodes mentioned that you shouldn’t miss:Podcast Episode 46: What We’re Not Told About the Birth Control Pill and Post Birth Control SyndromePodcast Episode 10 – Balancing Hormones with Essential Oils with Dr. Mariza Snyder Where you can find me:Samantha’s FacebookSamantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’sAdvertising Inquiries: https://redcircle.com/brands

Have you heard about SIBO before? What exactly is it and what can we do to heal it? Let’s dive into all things SIBO in this episode with Dr. Jason Piken and understand more about the gut-brain connection and its impact on hormonal health.You can find all the info and links about this episode at https://holisticwellness.ca/episode48 Topics Discussed in this Episode:What SIBO is and how people get itThe symptoms that show up with SIBOHow to test for SIBOWhat your diet should look like if you have SIBOWhat leaky gut is and how it impairs digestion and leads to inflammationUnderstanding the gut-brain axisSome healing strategies for acid refluxHow to improve gut health overallKey Takeaways:There are hundreds of trillions of microbes that live in and on our body, and the vast majority of them should live in our gut, especially the large intestine.If there is a breakdown in the barrier system that separates the large intestine from the small intestine, microbes from the large intestine crawl up into the small intestine and live along the intestinal walls. If nothing is stopping them from migrating even further, they keep migrating up, and this is what we call SIBO, small intestine bacterial overgrowth.The symptom that you see the most when you have SIBO is bloating.The standard start of care for SIBO diet-wise is a low FODMAP diet (fermentable oligosaccharides, disaccharides, monosaccharides, and polysaccharides)Only 9% of your entire nervous system is capable of sensing pain, so it’s possible that you have SIBO but not feel the symptoms. But also some people with SIBO develop visceral hypersensitivity.The most common cause of SIBO outside of an infection in your gut is the use of antacids. Action Steps:Consider getting tested for SIBO.If you have SIBO, work with a functional practitioner. And even if you’re not working on SIBO, when you get the right diet, it makes a world of difference.Prevent acid reflux by making sure your B12 levels are good; making sure your zinc status is good; and having L-glutamine, aloe, and licorice.Experiment with an elimination-reintroduction diet and understand how certain foods have been affecting you. Jason said:“The problem with testing is testing is great but testing has false-negatives… And if you’re not with a doctor that understands how to interpret a SIBO test, they can actually see a false-positive.”“Everybody, no matter what your health status is, should play with, experiment with an elimination-reintroduction diet… If you feel wonderful eating that way for a number of weeks, fantastic, you’ve learned something.” Thanks for listening!Important Announcements:If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan. Links to things we talk about in the show: Better!: 11 Simple Habits to Improve Your Life by Jason PikenLearn more about the 7-Week Fast Track to Healing Leaky Gut Program hereGet the FREE SIBO eBookRecommended Products:*Designs for Health PurePaleo ProteinMetagenics Candibactin-ARAtrantil Where you can find Dr. Jason Piken:Jason's WebsiteJason's Instagram (@drjasonpiken)Jason's Facebook Where you can find me:Samantha’s FacebookSamantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Link:*Holisticwellness Shop - Save 15% off ALL supplements on shop.holisticwellness.ca with coupon code - SAVE15Advertising Inquiries: https://redcircle.com/brands

Do you have emotional blocks that are holding you back from achieving what you want in life? Outside of hormone health and nutrition, there are so many other areas to look at when it comes to our wellbeing and achieving what’s possible for us in our lives. Take a listen as Selena Moon talks about trusting our intuition and what we can do to step more into our power.You can find all the info and links about this episode at https://holisticwellness.ca/episode47.  Topics Discussed in this Episode:Psychosomatic therapy and what it involvesDeveloping your clairvoyant abilitiesTrust in the unknownEmotional blocks that powerful women faceBreaking up with belief systems and stepping into your personal powerStrategies on how to tune into your autobiography in a deeper way Key Takeaways:Psychosomatic therapy is very different from psychotherapy or typical psychology. It is understanding how our body is our autobiography.No two people look exactly alike. We all have such different characteristics and we’re so unique as individuals, and it is really because our bodies are a representation of our soul and our soul’s experience.People are either very physical or very spiritual. But there needs to be a bridge in understanding that the spiritual has a significant effect on the physical.There is infinite abundance available to us at all times, and it’s our belief systems and our mindset that we really have to work on in order to access that abundance.There are so many rigid belief systems and structures that we need to overcome and override in order to be able to wake up to the right mindset. Action Steps:Write down what you want but allow for 20% flexibility when you find something almost exactly the same.Consider your WHY.Know yourself, understand your emotions, and overcome the fear of diving into your true self.Establish a new belief system to override the old one. Make yourself connect to a higher belief system the moment that you catch yourself. Selena said:“Emotions are a place where we need to spend way more time and energy identifying within ourselves because our society so frequently tells us that we’re not supposed to have these emotions or that emotions are bad.”“Every being on this planet is so worthy of being here. We all have such a unique purpose and we all have such a unique mission, and the ways in which we actually get to this place of achievement and success within our being... doesn’t replicate anyone else’s way.” Thanks for listening! Important Announcements:If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan. Links to things we talk about in the show: EAT READ LOVE INC. YouTube Channel Minnow Pond Tarot YouTube ChannelAstrology Zone by Susan Miller Where you can find Selena Moon: Selena’s Instagram (@selenamoonmagic)Selena’s FacebookSelena’s Website Where you can find me:Samantha’s FacebookSamantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Link:*Perfect Keto - Save 15% off all products with code - HOLISTICWELLNESSAdvertising Inquiries: https://redcircle.com/brands

Are you thinking of getting on the birth control pill or coming off of it? You’ll be surprised at the number of things we actually don’t know about it because we haven’t been informed. Fortunately for us, Dr. Jolene Brighten is here to talk about all things post-birth control syndrome and insights from her most-awaited book, Beyond the Pill.You can find all the info and links about this episode at https://holisticwellness.ca/episode46. Topics Discussed in this Episode:Why Dr. Jolene Brighten felt compelled to write her book Beyond the PillWhy the negative impacts of hormonal birth control is a topic that isn’t being discussed in mainstream Western medicineSome of the issues that the pill can cause that women just aren’t told aboutPost-birth control syndrome and its symptomsSome strategies that you can implement to support your body if you do want to stay on the pillWhat to do if you want to come off the pillThe issues that arise when you dive right into conceiving after coming off the pillThe non-hormonal birth control methodsKey Takeaways:Most women are not told that the pill can cause nutrient depletion, which impacts thyroid function, mitochondrial health, and adrenal health.Hormonal birth control has been associated with triggering autoimmune disease. It lowers microbial diversity; it causes intestinal hyperpermeability; it can lead to yeast overgrowth in your mouth, in your gut, and in your vagina; and it causes pain during intercourse and vaginal atrophy.Use of hormonal birth control has mood-associated side effects as well, such as depression, anxiety, and panic attacks. We now have epidemiological studies showing us that teenage girls are at high risk of suicide within those first few months of starting hormonal birth control.Other risks associated with hormonal birth control use include cancer, stroke, and heart attack.Hormonal birth control is going to wreck your microbiome. It’s also super rough on the liver, in that it causes structural and genetic alterations to it.For the most part, when it comes to your health, YOU live in your body, YOU know it better than anyone else, so don’t let people dismiss your symptoms.Babies who are conceived within six months after the mother came off of hormonal birth control have an increased risk of childhood cancer.Action Steps:Strategies that you can implement if you want to stay on the pill:If you want to stay on the pill, your diet is non-negotiable. You’ve got to eat nutrient-dense foods and foods that support your microbiome and your liver.Take multivitamins to help counter the nutrient depletion caused by the pill.Put yourself through a two-week detox every three to four months, using physician-grade supplements.What to do if you want to come off the pill:Always have your back up birth control method.Consider how should you come off of it, when should you come off of it, and then how long will you need to continue doing these things. Jolene said:“If you’re doing your own research and you know what’s true for you, you’re finding this out and somebody calls you crazy, understand that you’re challenging the story they’re choosing to live. It doesn’t have to do with you… Stay humble, stay curious, learn better, do better.”“Taking charge of your own body, healing yourself, doing better for yourself -- it’s going to affect everybody in your life. And we need to keep demanding that medicine does better for us.” Thanks for listening! Important Announcements:If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us to. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan. Links to things we talk about in the show:My Kitchen Sink Smoothie Recipe How to Ditch Hormonal Birth Control eGuideDr. Brighten's Post-Birth Control Syndrome Detox Diet Quick Start GuideBeyond the Pill Book BonusesPurchase Beyond the Pill on Amazon in the US herePurchase Beyond the Pill on Amazon in Canada here Recommended Products:Yerba Mate Tea from Flora Health*Perfect Keto Matcha Latte MCT Oil Powder Where you can find Dr. Jolene Brighten: Jolene’s Instagram (@drjolenebrighten)Jolene’s WebsiteJolene’s Facebook Jolene’s YouTube Where you can find me:Samantha’s FacebookSamantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Link:*Perfect Keto - Save 15% off all products with code - HOLISTICWELLNESSAdvertising Inquiries: https://redcircle.com/brands

Is supplementing really necessary? What are some of the essential nutrients that you might be missing in your diet? Find out how you can have a strategic supplement regimen and use supplements along with natural food sources to really support the imbalances that you might be experiencing with your diet and nutrition.You can find all the info and links about this episode at https://holisticwellness.ca/episode45. Topics Discussed in this Episode:7 vitamins and minerals that are often overlooked but are really important for women’s healthCalciumZincIronChromiumB VitaminsVitamin DMagnesiumWhat these vitamins and minerals do for youHow much of these vitamins and minerals you need dailyHow you can tell if you are deficient in these nutrientsWhat happens when you don’t have enough of these nutrientsThe best food sources of each of these vitamins and minerals Key Takeaways:CalciumNot only is calcium important for building and maintaining our strong bones, as we know, but it’s also really important for energy metabolism and muscle contraction. Because your body doesn’t produce calcium on its own, getting it from foods or from supplementation is going to be really important.If your diet is lacking calcium, and especially if you’re physically active, your body will end up leeching off calcium from your bones, which, over time, can lead to osteoporosis. And as our estrogen declines, this can also start to have an impact on our bone health.If you are eating a very acidic diet, this will also impact your bone health because, in order for your body to buffer that acidity, it will have to leech off the calcium from your bones.Daily requirement: 1000 mg for women aged 50 and younger, and 1200 mg to 1500 mg for women over 50Best food sources (other than dairy): Kale, colored greens, bok choy, sardines, and sesame seeds.ZincZinc deficiency can directly affect strength and fitness, especially if you are over-exercising.If you’re dealing with cystic acne, hormonal imbalances, issues with your cycle, PCOS, and PMS, then zinc can be really helpful.If you find that you’re having a lot of issues with digestion or heartburn or acid reflux, this might mean that you have low amounts of hydrochloric acid, so using zinc is going to be great to support your HCl production.Daily requirement: 18 mg to 30 mgIronIt’s an essential mineral that’s found in your red blood cells that helps to transport oxygen throughout your body.If you’re feeling tired or you’re feeling exhausted, or you just can’t get the energy to maybe go work out, this can be because of iron deficiency.Iron deficiency anemia is pretty common in women, especially those who are very active.Daily requirement: 18 mg for 18 years and older, 27 mg for pregnant women, and about 10 mg for lactating women.Best food sources: Spinach, pasture-raised organic grass-fed beef, turkey, and beans.ChromiumChromium in an insulin cofactor, and it helps to transport branch chain amino acids into the muscle.Without sufficient amounts of chromium, you could be at risk for uncontrolled blood sugar and insulin resistance.Chromium deficiency will typically leave you feeling sluggish, fatigued, weak, moody, and maybe even anxious.Daily requirement: About 25 μg for women between the ages 19 and 50, about 30 μg for pregnant women, and roughly around 45 μg for lactating women.Best food sources: broccoli, white potatoes, green beans, and turkey.B VitaminsThe B vitamins - B12, B6, thiamine, riboflavin - are all required for energy production. Folate and B12, specifically, are required for red blood cell production and repair.Research suggests that dieting and exercising can really increase your requirements for thiamine, riboflavin, and B6. And if you’re really, really stressed, you’re going to need some B5.Daily requirement: A B-100 complex will pretty much cover the bases.Best food sources: Leafy green vegetables and animal proteins.Vitamin DVitamin D has its hands in a number of physiological functions in the body. It helps to strengthen your bones by helping your body to absorb calcium, it supports your immune function, and it can reduce and control blood pressure. It always plays an important role in your insulin and blood sugar management.Recommended daily amount: 600 IUBest sources: Sunlight, fish oil, eggs, and wild caught fish.MagnesiumApproximately 67% of the magnesium in the body is found in the bones and the teeth. This is why it’s so important when we are supporting our bone health that we make sure that magnesium is in the mix.Magnesium is also important for supporting progesterone production as well as for detoxification.It’s great for stress and for helping to relieve any coronary artery spasm that can lead to a severe heart attack.Best food sources: Dark leafy greens, different seeds, and cacao. Action Steps:Take supplements, but also focus on eating a really clean whole foods diet at the same time.Get tested and check your bone strength and bone health and make sure that there are no issues like osteoporosis. If there are issues like that, make sure that you’re not just supplementing with calcium but that you’re supplementing with a mineral bone complex.Zinc and copper compete for absorption in the body, so make sure that as you are supplementing with zinc, you are also getting that tiny dose of copper.Take an iron supplement that is chelated, like iron bisglycinate, which means it’s chelated with an amino acid that helps with its absorbability.If you have a heavy cycle, get your iron levels tested and check your ferritin levels. If your levels are low, then you probably need to supplement with iron.Take vitamin C along with your iron supplement for better absorption.Take a B-100 complex to cover your B vitamin needs.Get tested for your B12. If you’re really low in B12, then on top of the B-100 complex, supplement with a sublingual B12.Get your vitamin D levels tested, and test at multiple points throughout the year after you start supplementing.Go outside and get enough sunlight. Samantha said:“What we want to do is look at our diet and really be choosing a variety of whole foods in order to really use our diet as like our multivitamin.” “You’re going to get way more support by taking these whole foods forms of fruits and vegetables or a greens powder, and I feel that those will oftentimes be more beneficial than a [multivitamin].” Thanks for listening!Important Announcements:If you have any questions, come find me over on Instagram, @holisticwellnessfoodie.You can leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you listen to us to. That would mean so much! Links to things we talk about in the show: Raw Chocolate Coconut Brownies Recipe Chocolate Matcha PMS Amaze-Balls Recipe Recommended Products:Bone supplements from AOR, Designs for Health, and MetagenicsAOR Zinc-Copper BalanceIron supplements from Lorna Vanderhaeghe Health Solutions, Salus, Flora, AOR, Metagenics, Designs for Health, and PlatinumMagnesium bisglycinateMagnesium L-threonateMagnesium citratePaleoGreensOrganifi Green JuiceChlorella powderJuice Plus+ Where you can find me:Samantha’s FacebookSamantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Link:Activation Products - Save 15% off ALL orders with coupon code HW15.Advertising Inquiries: https://redcircle.com/brands

How do you embrace, nurture, and enjoy your motherhood journey? Author, speaker, and podcaster Jen Oliver shares how it should all begin with self-love and that if you love the body and life you have, you will have the body and life you love. Find out more about what it takes to transform the core of motherhood in this podcast.You can find all the info and links about this episode at https://holisticwellness.ca/episode44.Topics Discussed in this Episode:Jen’s deep inner core dysfunction and what her healing journey looked likeWhy it’s so important for your inner core to function properlyWhat to do to get back the six-pack abs you used to have after pregnancyWhy you should see a physiotherapistHow you can cultivate patiencePostpartum sleep, postpartum exercise, and postpartum sexHow to come from a place of self-loveThe 10-day Vipassana silent meditation retreat and why you should consider going Key Takeaways:Your inner core is an important part of your posture, your structure, how you walk, and how all the rest of your muscles in your entire body move and connect.When you become pregnant and you’re growing a human in your abdomen, the amount of intra-abdominal pressure that happens is so big that it changes the synergistic nature of your deep inner core.When you’re in pain, your body is not working the way it needs to work.It’s not until you start becoming conscious of your “head talk” and not focusing outside of yourself all the time that you start to understand your motivation for things.Coming from a place of love is really about identifying your motivations, not by judging yourself but by having compassion as your guide and following that delicate approach with yourself.Self-love is a practice and a process to look from within to start with love. It is a process that has begun and is ongoing, and it’s a new way of thinking and feeling.Action Steps:Listen to your body.Go to a pelvic floor physiotherapist and someone who can check you for a Diastasis Recti.Cultivate patience and allow yourself to be patient with your body during those times when physiological changes are happening.Take care of yourself.Give yourself permission to sleep and get the sleep that you need.Understand your motivation for things.Listen to your heart and don’t let your “head talk” get in the way.Ask yourself if you’re ready to ask for the help you need and receive the help that’s ready to help you. Jen said:“You are replaceable at work; you’re not replaceable at home. And to actually disconnect from your desire to be home, to think it’s some career-oriented thing, or the opposite… that really manifests as stress and anxiety and more physiological and hormonal changes.”“The heart is always in love. It’s always in gratitude. And maybe when it’s not in love, it’s because it’s in trauma. And we don’t want to face sometimes the trauma… but it’s really where the magic is, and it’s really where the breakthroughs are.” Thanks for listening!Important Announcements:If you haven’t yet left us a rating and a review, please do! They mean so much to us! Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan. Links to things we talk about in the show: The Love FitMama Way: Transforming the Core of Motherhood by Jennifer OliverPearl Pull-Ups21-Day Love Your Body Program Recommended Product:Black Cumin Seed Oil Where you can find Jen Oliver:Jen’s FacebookJen’s Instagram (@lovejenoliver)Jen’s Website Jen’s Podcast (FitMama)Jen’s YouTube (LoveFitMama) FitMama Global’s Facebook Where you can find me:Samantha’s Facebook Samantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Link:Activation Products - Save 15% off ALL orders with coupon code HW15.Advertising Inquiries: https://redcircle.com/brands

Are you worried about going through menopause? How can we go through this transition period in life with more ease, more grace, and more flow? Find out the lifestyle strategies that we can take with a certified health coach and functional diagnostic nutrition practitioner Maria Claps.You can find all the info and links about this episode at https://holisticwellness.ca/episode43 Topics Discussed in this Episode:Why our hormones decline after age 35What we can do about the weight gain that comes on during menopause as well as all the menopausal symptoms that show upHow we can thrive in menopauseHow exercise, adrenal health, liver detox and a nutrient-dense diet play really important roles in menopauseBioidentical hormone interventionHow inflammation plays a role in menopauseKey Takeaways:Perimenopause is the time that precedes menopause, and it’s different for every woman. There is no technical, medical description or even diagnosis for it, but it’s the time when women experience shifting periods.If your period starts coming regularly close together, like 21 days or less, that’s a cause for concern. You definitely need to visit your gynecologist just to rule out endometrial buildup at that point.Once your progesterone level drops, it’s never coming back.Menopause in and of itself is a state of chronic, low-level inflammation, and women can correct that with hormone therapy.For women who are drinking more than two glasses of wine a night, it increases their estrogen by 250%.Women in menopause need to get comfortable with lifting weights and with things like Pilates.Action Steps:Take your 40s seriously and make sure that you’re eating nutrient-dense food.Learn to get in touch with your own body and have some type of stress-relieving practice.You can’t live without cortisol, but make sure that it’s not too high or too low.Respect your body’s rhythms.Get some sun in the morning.Get adequate sleep.Eat nutrient-dense food.Don’t eat the same foods over and over again.Have an educated discussion with your physician about using birth control pills.Take the DUTCH Test.Support your immune system.Exercise and reduce your toxic load.Support your bile production.Find non-food ways to socialize and give yourself a boost.If you absolutely can’t get rid of your perfume, at least don’t spray it on your neck, spray it on your clothes instead. Maria said:“Hormones don’t work if you’re eating bad food and you’re drinking way too much alcohol and you’re not sleeping, don’t bother doing hormones. It’s a whole package.”“Hormones don’t exist in a vacuum. They go into receptors… And if those receptors need nutrients and if you don’t have those nutrients and you have just a buildup of toxins in the body, then your hormones are not going to be able to appropriately connect with the receptors.” Thanks for listening!Important Announcements:Catch the final days of registration for the 12-week Metabolic Reset Weight Loss Program! This is a high-fat, whole foods approach to really balancing your body. If you have thyroid or autoimmune issues or if you have 20, 30, 40-plus pounds to lose, or if you have PMS, diabetes, or PCOS, this is hands down the program that’s really going to help you address all those issues and start feeling vibrant and energized and truly living your best life! If you have any questions about it, don’t hesitate to email me or reach out to me over on Instagram, @holisticwellnessfoodie.If you haven’t yet left us a rating and a review, please do! They mean so much to us! Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan. Links to things we talk about in the show:DUTCH Test Recommend Products: Oceans Alive Perfect Press Oils EASE MagnesiumRabbit Air Where you can find Maria Claps:Maria’s WebsiteMaria’s FacebookMaria’s Twitter (@coachclaps)Maria’s Instagram (@mariaclapshormonehealth) Where you can find me:Samantha’s Facebook Samantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Link:Activation Products - Save 15% off ALL orders with coupon code HW15.Advertising Inquiries: https://redcircle.com/brands

Did you find yourself indulging a little bit too much over the holidays? How can you get back on track with your diet and your health and nutrition and balancing hormones now that the new year has come? A sugar detox just might be what you need!You can find all the info and links about this episode at https://holisticwellness.ca/episode42Topics Discussed in this Episode:Why sugar is bad for youWhy you need a sugar detoxSimple strategies for sugar detoxing that will help you combat sugar addictionWhat sugar detoxing could look likeWhy flour and artificial sweeteners are worse than sugarHow to support your cravings and balance your blood sugarKey Takeaways:Sugar is eight times more addictive than cocaine.Sugar in all its forms, not fat, is the culprit behind many diseases as well as obesity.When it comes to fat, it’s so essential that we eat the right kinds of fat and avoid trans-fats.The average American consumes about 152 lbs of sugar a year, which is roughly 22 teaspoons every day.Kids consume 34 teaspoons of sugar every day. That’s more than two 20 oz sodas, making nearly one in four teenagers prediabetic or diabetic.A sugar detox will really help you break this addictive cycle of over-consuming carbs and sugar and just really managing these cravings that can really rob you of your health.It can literally take just a matter of 10 days for you to start feeling better, losing weight, having more energy, sleeping better, and managing those cravings really, really well.The first few days are going to be a little bit painful. You are going to have more cravings.If you are really addicted to sugar and drinking a lot of artificial sweeteners in the form of diet drinks, those types of artificial sweeteners are even sweeter than sugar and eliminating those can be more challenging. And so it really does take time to rewire and reset your brain and your body.Excess insulin means fat storage. If we have elevated insulin levels as well as elevated cortisol levels, then we are going to put more weight on our body.Artificial sweeteners will increase your cravings, slow down your metabolism, and lead to fat storage.Artificial flavorings trick your brain into wanting more food and to not feeling fully satiated so that you keep eating more and more.Any form of liquid sugar calories can be worse than solid food because of how quickly it gets digested into the body. It’s basically like you’re mainlining sugar directly into your liver.A can of soda a day increases a child’s risk of obesity by 60% and a woman’s chance of getting type II diabetes by 80%.Studies show that inflammation triggers blood sugar imbalances as well as insulin resistance and type II diabetes. The major culprits are gluten and dairy.Action Steps:Make it a priority to get healthy. Focus on eating whole foods and eliminating sugar as much as you possibly can if you want to have longevity and vitality.When you think about sugar, think beyond the sweets. A lot of people are overdoing it with grains and with bread, so be conscious of not just eliminating the sugar but also being conscious of how much flour products you are taking.Key Strategies:Make a decision to really actually detox and really decide that this is what you want for yourself, that you are going to commit to this, and that you are really going to put a strategy in place for yourself and figure out what that strategy looks like.Commit to going cold turkey. Stop eating all forms of sugar, all flour products, and all artificial sweeteners. Also get rid of trans-fats or hydrogenated fats or foods with MSG or artificial flavorings that cause your taste buds to want and crave more sugar.Don’t drink your calories.Support your cravings and balance your blood sugar at the same time.Power up with some protein. Eat protein at every meal, especially for breakfast.Eat the right kind of carbohydrates. You can have unlimited amounts of carbohydrates in the form of vegetables.Skip your grains, and maybe even the beans and legumes, for 10 days.Make sure you are getting healthy fats.Be ready for emergencies. If you are going to embark on a sugar detox, then you want to make sure that you have food on-hand.Be conscious about stress. Studies show that taking deep breaths activate a special nerve called the vagus nerve that shifts your metabolism from fat storage to fat burning, and it can actually help you move out of the stressed state.Take 5 slow, deep belly breaths: Inhale, extending your belly button, for 5 counts. Hold for 5 counts. Exhale, pushing your belly button into the spine, for 5 counts. Repeat 5 times.Do this every meal, which will help support your digestion. Or do this first thing in the morning when you open your eyes and you’re lying in bed, or do this right before going to sleep.Manage inflammation.Get in the proper amount of sleep.Don’t think about what you’re removing from your die but pay more attention to what you’re adding in to support your health.If you feel like you can’t go cold turkey on sugar, then try replacing your sugar with things like stevia and focus on adding in some real whole foods like protein and fat and making sure you’re getting enough of them at each meal.Pay attention to your carb cravings: How are they showing up? How do you feel by eating more fats and more proteins? Samantha said:“[Sugar detoxing] is not about deprivation. You can still enjoy delicious, healthy, amazing food... Having the right strategy in place can really help you to combat these cravings and overcome the sugar addiction.”“True psychological addiction is something that has to stop completely, and many people do have a true psychological addiction to sugar. It really is just as addictive as cocaine.”Thanks for listening!Important Announcements:I always welcome your inputs and suggestions for future episodes so come share your ideas with me over on Instagram, @holisticwellnessfoodie. Don’t hesitate to learn more about the 12-week Metabolic Reset Weight Loss Program. If you’ve got sugar cravings, 100% this is the program for you! Click on the link and get a $100 discount as well as my BONUS DIY Beauty Care Videos! If you haven’t yet left us a rating or a review, it would mean so much if you do. Happy New Year! Recommend Products:Milk Thistle Oil and other oils from Perfect Press Oils Where you can find me:Samantha’s Facebook Samantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Links:Activation Products - Save 15% off ALL orders with coupon code HW15.Advertising Inquiries: https://redcircle.com/brands

Do you find yourself over-consuming food a little and indulging in a little bit too much sugar or caffeine or alcohol during the holidays? Implement these simple strategies to help support your digestive system and feel amazing over the holiday season!You can find all the info and links about this episode at https://holisticwellness.ca/episode41. Topics Discussed in this Episode:11 simple strategies that you can implement to optimize your digestionThe different organs and body parts that play important roles in digestionWhy chewing your food is importantThe different types of fiber and why you should get plenty of itHow exercise helps digestionWhy digestive enzymes are good for youHow smoking affects the digestive systemHow excess weight impacts digestionWhy probiotics are good for youKey Takeaways:If you can’t chew your food properly and sit down and have a meal that is not rushed, you end up putting a lot of stress on the organs that are involved in digestion. And now all of these organs have to work extra hard in order to break down this food. This also leads to more bloating and more gas.Your brain needs time to receive the signal that you’re full, so don’t rush through your meals but slow down and take the time to chew your food.Fiber helps to keep food moving through your intestines easily. Soluble fiber draws in water and helps to prevent the stool from being too watery, while insoluble fiber helps to add bulk to your stool.Digestive enzymes help to break down the carbs, the fats, and the proteins in your meals.Smoking weakens the valve at the end of the esophagus, which leads to more acid reflux and more heartburn.Alcohol interferes with acid secretion, your stomach muscles, and nutrient absorptionHaving a few extra pounds can cause digestive issues because the valve between the stomach and the esophagus sometimes won’t close completely, which allows stomach acid to go back into the esophagus. Action Steps: 11 Steps to Better Digestion Focus on chewing your food.Get in plenty of fiber.Once you increase your fiber intake, make sure that you also drink a lot of water. The bare minimum is 2 liters per day.Exercise.Reduce stress.Take digestive enzymesInclude warm foods in your mealsQuit smokingDrink less alcoholGet rid of excess weightTake probioticsImprove your digestion in the morning with my anti-aging elixir:250 mL warm water + 1 T apple cider vinegar + freshly squeezed lemon (½ of a lemon) + 1 scoop collagen powder.Drink bone broth. Samantha said:“[Chewing your food] is really underestimated but it’s so critical for proper digestion. The more you can break down your food in your mouth, the less work has to be done later on with all your other organs.”“Spend some time writing out what’s possible for your future, because we are all so deserving of so much more joy and love and laughter and ease and grace and flow in our lives.” Thanks for listening!Important Announcements:If you have 20-plus pounds to lose and you are sick and tired of yo-yo dieting and you’re looking for a way to support your hormones while losing weight, then my 12-week Metabolic Reset Weight Loss Program is definitely the program for you! Click on the link and get a $100 discount as well as my BONUS DIY Beauty Care Videos! If you have any questions about it, don’t hesitate to email me or reach out to me over on Instagram, @holisticwellnessfoodie. We will also be hosting a free webinar on December 19 where you can take a peek at the behind-the-scenes of the Metabolic Reset Weight Loss Program and learn the five secrets to slimming down and balancing your hormones without having to diet or spend countless hours on the gym. Sign up now and get my Sugar Detox Program for FREE! And if you haven’t yet left us a rating or a review, it would mean so much if you do. See you all in 2019! Have the best, happiest holiday ever! Recommend Products: Oceans Alive EASE Magnesium Perfect Press Oils*Digestive Enzymes from Designs for Health*Digestive Enzymes from Genestra *Get these products at Holistic Wellness Shop. Where you can find me:Samantha’s Facebook Samantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Links:PureFeast - Save 10% off of your first THREE orders over $75 + free shipping with coupon code HOLISTICWELLNESS.Activation Products - Save 15% off ALL orders with coupon code HW15.Advertising Inquiries: https://redcircle.com/brands

We are diving into another Q&A episode today with questions about intermittent fasting, sugar cravings, and PMS symptoms. On top of that, I also talk about seed cycling and its benefits. So if any of these topics is of some interest to you, then you’ve tuned in to the right podcast!You can find all the info and links about this episode at https://holisticwellness.ca/episode40. Topics Discussed in this Episode:Can you still do intermittent fasting when you’re struggling with stress or adrenal fatigue?What are some strategies to avoid eating too much sugar during the holidays?What are some possible causes of intense PMS symptoms -- cramping, bloating, breast tenderness, and insane cravings?How can you effectively do seed cycling, and why is it beneficial?Key Takeaways:Fasting in and of itself is a stressor on the body, but when you have the correct dose of it and the appropriate amount of it, it could be very beneficial.Decreasing the stress and cortisol response in your body doesn’t necessarily depend upon diet alone. Oftentimes, this means that you have to address the underlying cortisol issue with lifestyle intervention.The things that happened to you in the past two to three months can really be an indicator of how things are showing up in your cycle right now.From day 1 to day 14 of your cycle, this is what’s called your follicular phase. During this phase, you become more estrogen dominant, so you want to support the estrogen in your body by including certain seeds that have phytoestrogenic qualities into your diet.From day 14 to day 28 (give or take), this is your luteal phase, so you want to support the progesterone levels in your body.Action Steps:Engage in things like meditation, yoga, community events and social gatherings to help address stress and deal with adrenal fatigue. Getting acupuncture treatment would also be helpful as well as getting the right amount of sleep.On the days when you know you’re going to have a big feast for dinner and there will be some extra desserts and treats, what you do during the day can help you avoid consuming too much sugar.Eat a really healthy breakfast that’s high in fat and high in protein. That’s going to keep you satiated, balance your sugar levels, and help you combat your sugar cravings.Make sure that you’re staying very hydrated and drinking a lot of water throughout the day. That’s going to be very important for detoxification and supporting gut health and digestion.If you’re looking to limit your sugar intake, have digestive bitters before a meal or some L-glutamine mixed in water. Or take things like the Perfect Keto exogenous ketones, which help to combat sugar cravings.If you’re struggling with PMS symptoms, consider doing some hormone testing to find out the underlying causes.Take magnesium supplements to help with sleep issues and PMS symptoms.Eat as many anti-inflammatory foods as much as you possibly can.Do seed cycling to help balance your hormones. And if you haven’t been having your period because of some health issues, do seed cycling based on the moon, with the new moon being day 1 of your cycle and the full moon being day 14. Samantha said:“Oftentimes, we don’t take that time to commend ourselves over these small achievements. We feel like everything needs to happen so fast… We don’t look at the small baby steps that we’re taking and really acknowledge ourselves.”“I want you to head into the new year feeling confident and not going into the new year with this diet mentality… I want you to learn about your body and become educated about your body and your hormones, and become very educated about food and how it impacts your health.” Thanks for listening! Important Announcements:My 12-week Metabolic Reset Weight Loss Program is set to begin in January 2019. So if you’re interested to join that and have questions about it, don’t hesitate to email me, or join our newsletter where you can get all the details about it.If you’ve got any questions, I would love to hear from you over on Instagram @holisticwellnessfoodie. And if you haven’t yet left us a rating or a review, it would mean so much if you do! Links to things I talk about in the show:Seed Cycling for Hormonal Balance Podcast episodes mentioned that you shouldn’t miss:Ep39 - Going Beyond The Food + Uncovering Our Desires to Eat & Diet Recommend Products:Perfect Keto exogenous ketonesPerfect Keto MCT Oil PowderPerfect Keto collagen powderMagnesium bisglycinate*NeuroMag (Magnesium L-threonate) by Designs for HealthZinc supplementsFish Oils and omega-3*OmegAvail Ultra by Designs for Health*OmegAvail Smoothie Mango Peach *Get these products at Holistic Wellness Shop. Where you can find me:Samantha’s Facebook Samantha’s InstagramSamantha’s WebsiteSamantha’s Twitter Holistic Wellness Private Community on Facebook How you can work with me:6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%.Healing & Dealing with Hashi’s Sponsor Links:PureFeast - Save 10% off of your first THREE orders over $75 + free shipping with coupon code - HOLISTICWELLNESS.Perfect Keto - If you’re in the U.S, save 15% off your purchase with the coupon code HOLISTICWELLNESS.Advertising Inquiries: https://redcircle.com/brands