⚡️ Guide to Female Hormones
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Hello Friends!
Yes, we’re still in January - the month that never ends! I share in the VIP newsletter earlier this week that I have never found January to fly by - ever. It seems to grind on and on and on. In contrast, February, when it eventually gets here, does fly by in the blink of what seems like two weeks.
I hope your January is going well and that if you’re still sticking to your NYRs - GOOD FOR YOU! - and if you’re not… here’s my message:
https://youtube.com/shorts/qwrFtmMd3lQ?feature=share
This week’s Long Read is all about female hormones - names, what they do, how to help them, how to management them, and what to do if you don’t have them!
I’ve prepared this in both long read format and also as a PDF download as I think it might be something handy for you to keep and store somewhere for regular reference.
Finally - just a really small thing - I changed my morning routine ever so slightly and I am completely blown away with how I feel. For complete disclosure I’m 43 years old, don’t think I’m showing any signs of peri (yet) but might’ve been feeling a little tired and do notice soft rage creeping in - always hard to figure out if they are peri symptoms or not given that I’m a single working mother with an 11 year old who thinks he’s 16. Anyway… here’s the chat:
Genuine story - really did happen and is ongoing. Can confirm that I’m still feeling energized the whole entire day and I’m seriously putting it down to this tweak. 100% recommend you try it!
Anything you need? Feel free to reach out and let me know if you need guidance, help, advice, support with anything on your fitness and wellness journey - here to be by your side!
Best of luck this week!
Michelle
xoxo
#WOD
This is a full body workout - let's start! Hit PLAY and workout with me.
Included:
💥 Burpee Jack Planks
💥 Jack Planks
💥 In/out squats
💥 Toe tabs
Workout Video is here:
Warm up and Stretch video is here:
Top tips:
1) the clock never stops, so if you are struggling through any of the sets, then simply take the exercise down to the easiest possible version and reduce the intensity by doing less reps.
2) never ever do pushups on knees - instead elevate the upper body. Here's a demo:
Also - please check this out - I’ve tried and tested my fauxtread for counting steps - and it works! Just make sure you have your step counter attached to your leg or shove it down your tight leggings and it’ll stick there.
https://youtube.com/shorts/b4runTyUhbQ?feature=share
The Long Read: Guide to Female Hormones
Everywhere we look we are sold different potions, lotions, concepts and ideas all to “balance our hormones” but rarely do I ever see a breakdown about what those hormones are, what they’re doing in the big well-oiled machines that are our bodies and minds, and how to figure out if any of them are off kilter.
Until now.
In today’s long read I will share with you all the female hormones we need to know about, what they do, how to identify any issues, how to manage them, and action to take if they’re needing some TLC.
Buckle up!
(Oh, and this is also available as a handy download! You’re welcome 💋 )
Female Hormones
Female hormones play a crucial role in regulating the menstrual cycle, pregnancy and overall reproductive health. Estrogen, progesterone and testosterone are the three main hormones involved in the female reproductive system. Hormonal imbalances1 can occur due to a variety of factors and can be improved through lifestyle changes and in some cases, hormone replacement therapy. It is important to speak with a healthcare provider if you are experiencing symptoms of hormonal imbalances.
Estrogen is responsible for the development and maintenance of female secondary sexual characteristics, such as breast development and the regulation of the menstrual cycle. It also plays a role in bone health and cardiovascular function. When estrogen levels are too low, symptoms may include hot flashes, vaginal dryness, and decreased libido. When levels are too high, symptoms may include weight gain, headaches, and mood changes.
Progesterone is produced by the ovaries and plays a role in preparing the uterus for pregnancy. It also works with estrogen to regulate the menstrual cycle. When progesterone levels are too low, symptoms may include irregular periods, heavy bleeding, and difficulty getting pregnant. When levels are too high, symptoms may include weight gain, acne, and depression.
Testosterone is often thought of as a male hormone, but it is also present in females, albeit in smaller amounts. It plays a role in libido, energy, and overall well-being. When testosterone levels are too low, symptoms may include decreased libido, fatigue, and depression. When levels are too high, symptoms may include acne, excess body hair, and mood changes.
Hormonal imbalances can occur due to a variety of factors, including stress, poor diet, and certain medical conditions. Improving hormone levels can often be done through lifestyle changes such as eating a healthy diet, exercising regularly, and managing stress. In some cases, hormone replacement therapy may be necessary. It is important to speak with a healthcare provider if you are experiencing symptoms of hormonal imbalances.
Other Hormones
In addition to the female hormones, there are several other hormones that play important roles in the body.
Insulin is produced by the pancreas and helps regulate blood sugar levels by allowing cells to absorb glucose from the bloodstream. When insulin levels are too low, symptoms may include fatigue, weight loss, and increased thirst. When levels are too high, symptoms may include weight gain, fatigue, and increased risk of diabetes.
Cortisol is a stress hormone produced by the adrenal glands. It plays a role in the body's "fight or flight" response and helps regulate blood sugar levels. When cortisol levels are too low, symptoms may include fatigue, weight loss, and low blood pressure. When levels are too high, symptoms may include weight gain, anxiety, and increased risk of diabetes.
Glucagon is also produced by the pancreas and works with insulin to regulate blood sugar levels. When glucagon levels are too low, symptoms may include fatigue, weight loss, and increased risk of diabetes. When levels are too high, symptoms may include weight gain, anxiety, and increased risk of diabetes.
Leptin is a hormone produced by fat cells that helps regulate appetite and metabolism. When leptin levels are too low, symptoms may include increased appetite and weight gain. When levels are too high, symptoms may include decreased appetite and weight loss.
Serotonin is a neurotransmitter that plays a role in regulating mood, sleep, and appetite. When serotonin levels are too low, symptoms may include depression, anxiety, and insomnia. When levels are too high, symptoms may include agitation, confusion, and increased risk of seizures.
Thyroid hormones, produced by the thyroid gland, play an important role in metabolism. When thyroid hormone levels are too low, symptoms may include fatigue, weight gain, and cold intolerance. When levels are too high, symptoms may include weight loss, anxiety, and heat intolerance.
In conclusion, hormones play a vital role in regulating various bodily functions, including metabolism, appetite, mood, and more. Hormone imbalances can occur due to a variety of factors, and symptoms can vary depending on which hormone is affected. Improving hormone levels can often be done through lifestyle changes, such as eating a healthy diet, exercising regularly, and managing stress. It is important to speak with a healthcare provider if you are experiencing symptoms of hormonal imbalances.
Please note that the table in the download should not be considered as a substitute for professional medical advice. If you suspect you have a hormonal imbalance, it is important to consult with a healthcare professional for proper diagnosis and treatment.
The Bits & Pieces
⚡️ Brand new “Goals: Ultimate Guide to Setting Deep & Effective Goals” Workbook is ready for you to download - absolutely for free. No charge at all.
⚡️ Fit Mama: my original company is going through a relaunch! I kicked off Fit Mama way back in 2009 as a personal training class in Geneva. I’m so excited to launch Fit Mama as it deserves to be - completely hybrid! To kick off the party I’ve set up a community zone, YouTube channel, and separate newsletter. I would love you to support Fit Mama and to ask your mom buddies to come along too.
To join the newsletter (similar to this one):
To join the community (free for the first 100 users!):
To subscribe to the YouTube channel - with workout videos and more:
⚡️ The Templates - I have created a few templates for menstrual cycle tracking. You can purchase, download and reuse the templates time and again. They have been designed to help you to track your cycle, your training, and if you’re in perimenopause - your symptoms.
Michelle Caira is the Founder and CEO of Fit Mama Fitness Inc , a community contributor at Thrive Global and a certified Master Personal Trainer. Michelle launched Fit Mama, a digital platform for mothers, in 2018. Now focusing on women throughout their hormonal lifecycles, Michelle has launched Vivi Rocks. Its goal is to equip women with the fitness, nutrition and mental wellness solutions and tools they need to thrive - at home and returning to the workplace. Passionate about women in business, Michelle is an entrepreneur with a global vision, and committed to help create a world where women thrive, regardless of any and all other factors.
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"Hormonal dysregulation" or "hormonal imbalance" are alternative ways to express the concept of hormones not being in their optimal levels. Another way to phrase it would be "abnormal hormone levels." These phrases convey that the hormones in the body are not functioning within the normal range, which can lead to various symptoms and health issues.