My Cliff’s Notes for Hormonal Balance

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Time is limited this time of year, so I’m going to make this short and sweet by giving you my Cliff’s Notes for hormonal balance. Implement these 8 tips into your everyday habits, and I promise you’ll feel better!

My Cliff’s Notes for Hormonal Balance

1️⃣Eat a protein-packed breakfast (30g) within an hour of waking. This supports your metabolism, thyroid, blood sugar and more! Plus, it balances your hunger levels, cravings, and blood sugar as well as your energy and mood, which means your day starts off on the right foot!

2️⃣Eat home-cooked meals as much as possible. This way, you have control over the ingredients you consume and avoid industrial (inflammatory) restaurant oils.

3️⃣Then, eat the highest-quality food available. I’m talking about organic, grass-fed, wild-caught, non-GMO, etc. Basically, opting for the best quality available most of the time. Ideally, anything you consume would have 5 ingredients or less and you can pronounce the majority of them.

4️⃣Increase your fiber intake. Fiber can help you lose weight, reduce your risk of diabetes, live longer, and have a healthier gut. Aim for 25+ grams per day. (Most of us get no where near the recommended amount!)

More Cliff’s Notes for Hormonal Balance

5️⃣Drink clean water. Sadly, your refrigerator filter does not actually filter your water and drinking out of plastic bottles likely has you consuming xenoestrogens and microplastics. Instead, opt for a Berkey Filter, Propur Filter, or Pure Effects Filter. Unsure whether your tap water is safe? Check out the EWG’s Tap Water Database.

6️⃣Add more electrolytes to your life. Start eating more foods rich in magnesium, potassium, and sodium and try incorporating daily adrenal cocktails. Get started by using my adrenal cocktail recipe and foods high in magnesium, potassium, and sodium!

7️⃣Strength train at least 3 times per week. Building lean muscle is key for boosting metabolism, managing blood sugar, and IMPROVING your body composition. Tons of cardio (and starving yourself) will not do it! Get started with my signature muscle-building program StrongMadeSimple. All you need is a set of dumbbells to get started!

8️⃣And, finally, walk for at least 30 minutes per day. Walking is one of the simplest and most effective forms of exercise as far as your health goes and a consistent walking routineFor decades of my life, I counted calories, hopped from diet to diet, and exercised excessively.

How to balance your hormones

So, what should you do?

In our 1:1 nutrition coaching program, we teach and support you in these habits to help you get the best possible results when it comes to your overall health and physique goals.

If you feel like your hormones need a little love and you’re curious about hormone testing, please watch our recent training about how functional testing can help you lose weight. If you’re ready to get started (or simply want more details), please APPLY HERE!!

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