7-DAY HORMONE RESET
Hormones are the body’s messenger
molecules. They are made in one area and then
travel to assist cells and organs with their
natural functions. This challenge is designed to
calm your internal systems and reset your
hormones for improved energy, sleep, mood,
microbiome and overall health.
LET’S GET STARTED WITH YOUR
7-DAY HORMONE RESET
DAY 1: THE MAGIC OF MAGNESIUM
Magnesium is a mineral, naturally occurring in many foods as well as
the human body. Required for energy production, magnesium plays an
important role in regulating more than 300 of our body’s internal processes.
The goal of day 1 is to increase your magnesium, whether that be
through supplements or food. You want to aim for a daily intake of
around 550 mg. Research shows that this amount is associated with
larger brains and less brain aging.
Women, especially those in the menopausal transition, tend to suffer
from low levels of the mineral magnesium. For this reason, increasing
magnesium intake is a wonderful first step for resetting hormonal balance.
Supplementation
Magnesium glycinate: Great for women in menopausal transition
Magnesium Citrate: A better option for anyone sensitive to
constipation or GI issues
Magnesium Threonate: Great for anyone who needs anxiety relief
*Don’t take the typical magnesium oxide, this is not well absorbed
Magnesium-rich foods
Pumpkin seeds | Almonds | Cashews | Chia seeds | Spinach |
Avocado | Edamame
DAY 2: VITAMIN D, A BUILDING
BLOCK OF GOOD HEALTH
Research shows that many of the body’s organs and tissues have
receptors for Vitamin D, which tells us that having an adequate amount
of it is important for balance and maintaining health. Vitamin D’s
anti-inflammatory and antioxidant properties are what stimulate
improvements in muscle function, immune health and cognition.
This is why improvements in hormone function are associated with
increased amounts of vitamin D.
Few foods naturally offer vitamin D. However,
sunlight triggers a chemical conversion in the skin
in which the body creates it itself
Even if it’s not a clear, blue-sky day, you can still access the benefits
of the vitamin by being outside. Take every opportunity to squeeze
in time outdoors!
DAY 3: FUEL YOUR DAY WITH FIBER
Fiber is a necessity when it comes to resetting hormones, largely due to
the role it plays in gut health. Consuming an adequate amount of fiber
diversifies the gut and strengthens the already existing healthy gut
bacteria. With these benefits, we are better protected from disease and
are more likely to achieve positive health outcomes.
The general modern population is consuming far less fiber than our
ancestors. Low fiber intake is detrimental for gut health and a catalyst of
poor hormone function. This is why for day 3 of our reset we are
prioritizing fiber.
Start by eating at least 25g of fiber a day with an end
goal of 40g daily. Some foods high in fiber include:
Berries |Broccoli
|Broccoli | Apples | Brussels sprouts | Quinoa | Lentils | Almonds
DAY 4: SLEEP IS KING
An internal clock can be found in each and every one of us. It’s called
circadian rhythm and it regulates sleep, feeding, general behavior and yes,
hormone patterns.
Poor sleep impairs hormonal rhythms, is associated with obesity and
disease and simply has a negative impact on overall health. Irregular sleep
and sleep deprivation do not allow the body to regulate the internal
influences of energy, mood, appetite and more.
That’s why day four is aimed at resetting hormonal imbalances through
sleep. Start sleeping at least seven hours a night. Or even better, 8 or 9
hours a night. If you’re interested in seeing how much sleep you need
personally, try not setting an alarm and waking naturally for a few days.
For better sleep:
Sleep with an eye mask to block unwanted light
Refrain from screen-time 3 hours before bed, blue light delays the
production of the hormones that help us fall asleep
Don't work out too close to bedtime, the hormones activated by
physical activity will confuse your circadian rhythm
And possibly the hardest of all, make sleep a non-negotiable
Having adequate rest as a goal and doing what it takes to
make it happen will be the only way to see the results.
DAY 5: UNLOAD THE STRESS
Hormone levels react and change to the stress we experience. Stressful
situations activate the production of hormones, changing the way we
feel both physically and mentally. It’s the body’s way of adapting to new
surroundings and circumstances.
The result of these changes can appear as increased sodium retention,
reduced GI function, abnormal behavior and more. I know it sounds
simple, but reducing stress has to be a priority, especially for women
entering menopause.
Even if your doctor has not told you directly that you are in perimenopause
or menopause, start making changes to actively decrease your daily
body/mental stress. This looks different for everyone.
Popular methods of stress reduction include exercise,
meditation, journaling, connecting with others and
taking action when your thoughts get the best of
you. Change up your scenery, choose a hobby, and
don’t let yourself be consumed by the negative.
DAY 6: PROBIOTICS PLEASE!
Probiotics are something that we can eat to strengthen and create diversity
in the gut. As we know, gut health and hormone health are closely
intertwined. They are connected in a way that when we take action to
improve gut health, hormone health improves along with it.
One example of this relates to our day 5 topic, stress. Research shows us that
the ingestion of probiotics resulted in significantly lower levels of stress-
induced hormones. Probiotics have a strong influence over the composition
of the gut which balances and supports hormone health overall.
Start by eating at least two probiotic foods every
single day. Some options include:
Probiotic yogurt | Probiotic Cottage Cheese | Kimchia | Suerkraut
Apple Cider Vinegar (Dilute with water) | Kefir
DAY 7: A HIGH PROTEIN BREAKFAST
We have the ability to really set the tone of our entire day at breakfast.
The best way to kickstart a successful day is with a high protein breakfast.
Making this a part of your routine improves energy and gut health and eases
the transition through hormonal shifts like menopause. Having adequate
protein stimulates the release of hormones that manage important health
factors such as blood sugar balance and hunger levels. A few ideas for a high
protein breakfast include:
Greek yogurt with berries and granola
An egg scramble of avocado and cottage cheese
Smoothie with fruit, chia seeds and protein powder
All of these tips together is a recipe for balanced
hormones, a strong gut, and a high-functioning
brain. Applying them to each and every day will help
you get the results you’re looking for. Making
intentional changes like these for your health is the
best way to reset. Keep it going!
Thank you so much for your interest. We would like to
thank you with a sitewide DISCOUNT CODE for 20% OFF!
7DAYHORMONERESET
THANK YOU
