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Katie: Whats up, and welcome to the “Wellness Mama Podcast.” I’m Katie from WellnessMama.com and Wellnesse.com, that’s Wellnesse with an E on the top. And this podcast is all about how stress shapes our hormones and what to do about it. I’m right here with Dr. Sonya Jensen, who’s the writer of “Lady Unleashed,” And he or she’s a naturopathic doctor with a mission to vary the way in which ladies perceive their our bodies and themselves. And he or she has the idea that ladies are the middle of their households and communities, and that by supporting ladies, we’re making a ripple impact to assist the whole neighborhood. And I wholeheartedly agree together with her on that. She’s the co-founder of Divine Parts Well being Middle, The Longevity Lab, and The Well being Ignited Academy together with her husband, Dr. Nicholas Jensen.
And on this episode, we go deep on hormones and the way stress, trauma, and childhood experiences can form our hormones, the rationale that extra stress and cortisol can take our progesterone and what to do about it, the primary steps of reversing that course of and balancing hormones, her query for meals in life which is: Is that this nourishing me?, easy methods to shift into parasympathetic and sign to the physique that it’s secure, her 80/20 well being, high dietary supplements for girls, easy methods to enhance your progesterone, and a lot extra. Actual fact-packed episode, and let’s be a part of Dr. Jensen. Dr. Sonya, welcome. Thanks for being right here.
Dr. Sonya: Thanks for having me. It’s so good to see you this time.
Katie: Good to see you too. You’re a requested repeat visitor, and I’m so excited as a result of you may have a brand new e book that I simply received to take a look at, referred to as “Lady Unleashed,” which we’re gonna speak about in the present day, and I believe there’s a lot on this that’s actually related to ladies, particularly… I imply, at all times, however particularly proper now, from the ladies I hear from, and from my very own private expertise, and I believe there’s a lot we will be taught from you in the present day. To start out broad, I’m positive individuals have possibly, like, a passing understanding of the connection, however are you able to sort of stroll us via how stress, and trauma, and childhood experiences, and even generational trauma can form our hormones and our physique and our blueprint?
Dr. Sonya: Yeah. For positive. That’s an incredible query. And the story actually does start even earlier than we have been born, within the womb, relying on our mom’s well being and simply how she’s perceiving her world, and the hormones that we’re receiving from her give us data on the sort of surroundings we’re going to be born into. So that really adjustments our phenotype and the hormones that we produce, in order that we will really be accepted into this new tribe that we are going to be born into. And from day one, we begin to sort of observe the environment, we undergo these experiences that then are imprinted into our mind. So, when, it could possibly be one thing so simple as, as we’re rising up, possibly we didn’t obtain the eye that we wished from our dad or mum, although they have been doing their finest. So, it could possibly be a micro-experienced trauma, or it could possibly be an enormous T trauma, the place we’ve skilled one thing that has pressured our mind to have a look at its surroundings, to get all of the cues, just like the sights, the sounds, the smells, and practice the mind to grasp if we ever really feel this manner once more, if we ever discover these triggers ever once more, the way in which to reply is with our combat, flight, freeze, or please situation, which is our sympathetic nervous system, proper? So, it prompts that nervous system.
So, quick ahead, now, we could possibly be in a relationship, or we might simply be doing on a regular basis life, and rapidly there’s a odor. Possibly mother was cooking one thing when our mother and father have been combating sooner or later, and it triggers the mind to sort of return to that reminiscence, and our emotional middle holds onto that reminiscence, the hippocampus, all of them sort of speak to at least one one other, after which, once more, activate that sympathetic drive, which then turns off our parasympathetic and people thriving hormones, like progesterone, testosterone, and estrogen, that really assist us thrive and navigate life the way in which we’re required, and the way in which we have to for fertility and simply general well being, and if we’re continually in that sympathetic drive, it’s actually exhausting for the physique to do what must be carried out to ensure that us to really feel wholesome.
Katie: Completely. I do know I’ve skilled this firsthand, and seen it in the previous few years in my very own life, with… Undoubtedly, I had massive T trauma, and what I’m realizing now’s some smaller ones as properly, that I sort of discounted compared to the larger one, however I used to be, for a decade, doing all of the issues “proper,” and by the books, and all of the eating regimen and the dietary supplements and the train, and it wasn’t till I handled that different piece and let go of the trauma that all the pieces else shifted. And what was wonderful was I had labored… I felt like I’d labored so exhausting making an attempt to combat my physique all these years, after which once I handled this piece, all these issues received a lot simpler and all of the well being stuff resolved itself. And since I’ve began speaking about that, I do know… I’ve heard from so many ladies who have been like, “How did you do it? What have been the steps?” And that’s why I used to be so excited to have you ever on. However speak extra about how the hormones in that scenario are mainly inflicting havoc within the physique in all features of life? As a result of I noticed it and I felt it, and I do know you perceive and might clarify it.
Dr. Sonya: Yeah. For positive. So, after we take into consideration stress typically, we launch hormones like cortisol and adrenaline to navigate that have and transfer us via that have. However to ensure that us to try this, we’ve to close down our progesterone, as a result of progesterone will get transformed into cortisol. So, what’s progesterone? So, if it’s a menstruating lady, for instance, the primary half of your cycle, after you bleed, it’s predominantly geared in direction of utilizing estrogen, after which testosterone whenever you’re ovulating. So, throughout that first half of your cycle, you will have a bit extra vitality, you’re feeling slightly bit extra outward sure, and wish to get issues carried out, whereas the second half of your cycle, as quickly as you ovulate, progesterone is meant to shine, and progesterone may be very anti-anxiety, it’s anti-depressive, it’s the one which simply helps regulate our total system. So if that’s getting depleted on account of this imprint in our psyche and in our nervous system, of at all times being very vigilant and at all times trying via the lens that we could also be at risk after we’re the environment, we’re continually depleting that hormone.
So now, we would see irregulation in our cycle, we would see PMS signs, we would see weight acquire due to that. So, when that’s taking place, and we’re not addressing these traumas and these tales, we could possibly be doing all the correct issues, we could possibly be consuming all the correct issues, we could possibly be taking the dietary supplements, however that upstream issue, that was initially giving the sign, or creating this communication pathway between the mind and the remainder of your physique, that’s what must shift. That’s the factor that we have to unravel and unveil to ensure that us to create a brand new sample the place we will perceive that we’re not at all times at risk, that that is one thing that’s had a maintain of us, however we don’t at all times need to be there. We might be within the parasympathetic, after which we will step into motion when we have to.
Katie: Yeah. That’s such an essential piece. I noticed after I labored via it that I had in all probability been totally on sympathetic for actually years and years and years, and combating my physique, and realizing, in fact, my physique will not be gonna heal and relaxation and digest and sleep properly whenever you’re in that state. And, that mentioned, I do know it’s additionally very multifaceted, and that there’s a variety of individuality that comes into play right here, however let’s begin broad with how do you begin to determine these elements after which convey these hormones again into stability?
Dr. Sonya: Yeah. For positive. So, within the e book, I’ve these pause moments. So, typically, we are going to know in our thoughts after we are responding to life not the way in which we really wish to, nevertheless it’s coming from this response place. So, we could also be having a dialog with somebody and having this sense inside our physique that simply doesn’t really feel like ourselves, and we’re reacting, and we’re irritable, and all of the actions that we’re taking, we might wanna go on this eating regimen and do rather well, however there’s at all times one thing that drives us to seize onto that meals that we all know isn’t gonna serve our physique, so, pausing and asking ourself this query of, “Who does this story really belong to? What are my driving forces? Like, what drives me to make these selections? What’s the muse on which I’ve constructed my life on, and this lens that I’m carrying?”
The extra questions we start to ask, the extra curious we grow to be of why issues are taking place the way in which they’re. So, within the e book, I additionally lay out this questionnaire the place you get to determine in case you are the duchess, the diva, or the damsel. So, these are these three archetypes that we might have put into our life. We might have captured these roles and put these masks on with the intention to survive our moments. So, for instance, the duchess, she could also be somebody that, you already know, will get all the pieces carried out completely. So, she is on schedule, on level, extra of a Sort A. She could also be a CEO. She’s any individual that runs her family, very organized, and simply will get the job carried out. So, that’s such a present. And he or she additionally has to dwell in additional of that yang, sympathetic state to ensure that her to get that carried out.
So well being by no means actually is a precedence. So, on this state, she might not sit down and eat her meals and chew correctly, as a result of she doesn’t have time, proper? Or she is simply on the go on a regular basis, so possibly now she’s coping with IBS, and possibly irregular cycles, and all these items, their alerts are exhibiting up in her physique, however she will be able to’t cease and really have a look at that as a result of if she does, she’ll really feel unraveled and she or he doesn’t have time to really feel unraveled. It’s actually asking your self the query of, “The place am I in that triangle of disconnect,” that I speak about. “What are my driving forces? After which what can I do to assist myself in making an alternate determination, in order that I can unpack what’s really happening right here?”
Katie: Yeah. I positively can resonate with features of that, and I believe, for me, a part of it was a response to that feeling of helplessness and the trauma was to then management each variable, and run all the pieces in a really regimented method. And I needed to discover ways to unpack that, and in addition to search out gratitude for it, as a result of what I noticed was that mechanism occurred to guard me. My unconscious was doing its job. It was for, such as you mentioned, for security and survival. That’s not a nasty factor, nevertheless it wasn’t a factor I wanted anymore. And so, it was studying to launch that. And I additionally bear in mind in that part worrying I used to be gonna lose my edge, as a result of that was the factor that drove me to get a lot carried out. And I inform ladies now, it’s, you don’t lose your edge, you simply get to decide on whenever you use the sword. And I believe that’s the actually essential distinction.
Dr. Sonya: Sure, that id, proper? So, we really feel like we’re gonna lose that id, and there typically might be a variety of grief round that, and an unknown, and that unknown can really feel like a really scary place.
Katie: Completely. And it’s led to this attention-grabbing discovery. I do know you speak about a few of these issues too so far as childhood stuff, and realizing, like, I had, by all accounts, distinctive mother and father, and but there have been nonetheless ways in which I wanted to in all probability be liked slightly in another way than what they have been doing, and with the ability to acknowledge that and work via it with out it being a fault of theirs, there didn’t should be any guilt or blame there, however realizing, like, that was a factor I might, as an grownup, now work via and transfer to a more healthy place with. After which the generational aspect as properly, are you able to speak slightly bit about that? I do know you’ve talked about it some.
Dr. Sonya: Yeah. So, you already know, talking to what occurs after we’re within the womb, sort of begins from our mom’s story, after which, particularly as ladies, we positively carry seven generations earlier than all of the tales which were handed down. As we all know, way of life will get handed down, tales get handed down, and actually, the facility is held within the storyteller, and sometimes, what occurs as these tales are being handed down on how we’re presupposed to behave, how we’re presupposed to look, the conditioning that we obtain from a really younger age has been happening for generations and generations, and it actually isn’t till we grow to be aware of the truth that we’ve been dwelling out these circumstances, fairly than from our truest essence, from who we actually know we’re on the core, we then get a chance to unravel and heal even issues which were handed down from earlier than. Like, many traditions will converse to when you heal, you heal seven generations earlier than and 7 generations ahead.
And this has been mapped out in genetics. So, as we begin to change, we begin to change the lineage, and we begin to change the story we’ve been carrying on our backs for thus lengthy, so we don’t go it ahead. And sometimes, if you happen to simply pause and begin to acknowledge and observe, for instance, even our mother and father, if we begin to observe them, with out emotion, and begin to perceive that they have been doing the perfect that they may with the knowledge that they had, similar with their mother and father and the mother and father earlier than, it takes away the maintain that a few of these tales might have on us, or these beliefs, and we will begin to actually perceive that, “I may give myself permission to launch this. It’s not my responsibility to carry onto this, but when something, it’s my responsibility to heal all the traumas and the tales” that, you already know, as collectively, as ladies, that we supply too, from many, many generations in the past. , many generations in the past, ladies weren’t secure to even specific themselves and their energy. And so, that in itself will get embedded into our genetic story and into our DNA, so then we navigate and tiptoe all through the world from that place. So, the second we acknowledge that what actions we’re really dwelling out in the present day essentially aren’t ours to do, it creates extra freedom as properly.
Katie: And I wanna go deeper on the possibly the stress aid and the internal work aspect, however earlier than we do, one factor I’ve observed, it looks as if particularly possibly in trauma survivors or individuals who have a few of these patterns, particularly as ladies, is sort of an undereating, under-nourishing, which the factor I observed in myself, is that I used to be that sort of pushed, duchess sort, and I didn’t make time… And I used to be additionally making an attempt to deprive myself, as a result of I used to be making an attempt to, like, be a sure dimension and look a sure method, and there have been a variety of tales intertwined with that. And once I actually began monitoring it, I noticed I used to be drastically undereating, and I had form of educated my physique cues to not have pure starvation anymore, and it is a factor I’ve heard now from a variety of ladies which have simply really, like, not consuming sufficient nourishing meals. Is that one thing you see as properly?
Dr. Sonya: Oh, on a regular basis. And even via my very own private expertise, once I was 13, I went via anorexia. And I converse to that within the e book as properly, and simply not having management of my outdoors world, meals was the way in which that… I used meals as punishment, as a result of on the subject of our tradition, meals is how we join, proper? Like, feeding individuals is, like, primary precedence. Doesn’t matter who it’s, any individual walks into our, you feed them. And I noticed afterwards that I used to be utilizing it nearly as a weapon in direction of my household, as a result of I wasn’t in charge of my life, that I felt, at the moment. And whenever you begin to perceive that relationship with meals, and simply nourishment in itself, like, nourishment isn’t simply meals, it’s the conversations that we’ve, it’s what we watch. It’s who we let into our circle of belief. It’s all of these issues.
So, the query that I at all times typically seed in ladies is asking your self, “Is that this going to nourish me?” as quickly as we’re making a choice. So, if it’s a choice… Even for fasting, for instance. I’m an intermittent quicker now, and I educate on fasting, and but, I’m at all times asking myself that query, “Is that this quick going to nourish me, or is that this going to deplete me?” So, as you begin to marvel about that, and grow to be interested by that, you begin to perceive why you’re making the choice that you’re, why you’re selecting the connection that you’re. What are you receiving from that? Are you receiving love and connection, or are you giving of your self and never capable of say no and don’t have boundaries, since you really feel that’s the one method that you simply’re gonna really feel like you may belong, or really feel accepted? So, it simply opens up this door to marvel of your self, and extra self-discovery.
Katie: That’s an exquisite query. And I’ve heard it mentioned that “boundaries are how I can love myself and another person on the similar time,” It’s an exquisite reframe. And I’d love to speak extra now about how, like, possibly the practices we will incorporate into our lives that assist stability hormones, extra on the attention, and possibly meditation aspect, getting extra into that parasympathetic.
Dr. Sonya: Yeah. That parasympathetic drive is so, so essential on the subject of altering that communication in your hormones, as a result of as we all know, hormones are simply communicators, proper? So that they’re gonna reply to their surroundings. So, one stunning method of fixing the alerts in that surroundings might be via meditation. And meditation can look in another way for everybody. It could possibly be a stroll within the woods, and that’s meditative. It could possibly be placing on an incredible music and dancing, and that’s meditative. It could possibly be sitting for just some minutes, and simply being in gratitude for all times this morning, or in the present day. So, it’s the second we step into that area of marvel and reverence of ourselves, and that getting actually tuned in to that coronary heart area, is after we can begin opening up that connection inside ourselves. And the second we make that call to attach, we will’t return, proper?
So, we will actually step into that area of being extra in our yin, which is a lady’s pure state, as a result of we do carry yang and yin inside us. Now we have a masculine female aspect, and we’ve that feminine female aspect as properly. However recognizing that usually, we step into the yang, to get issues carried out, to be of significance on the planet in the present day. So, to counteract that, to ensure that us to be in our softness, and in addition in our power on the similar time, issues like meditation, issues like yoga, issues that provide you with pleasure, are going to activate that oxytocin. They’re gonna activate that response in your physique, that will help you really feel settled and grounded in your self. So, no matter that appears like for you, possibly it’s artwork. Proper, it could possibly be something, however any time your focus is in simply that current second and also you’re not future-projecting or dwelling prior to now, in despair, or nervousness for the longer term, everytime you’re in that current second, no matter exercise you’re doing, maintain on to that, and produce that up as part of your day by day behavior, and non-negotiable.
And my non-negotiable is my morning routine. So, typically, that’s motion, as a result of I’m in my thoughts a lot. I’m very a lot that Vata structure, on the subject of ayurvedic medication, so I’m typically in my thoughts, I’m a worrier, I’m at all times considering. So to ensure that me to really feel grounded, I’ve to step into my physique, so my meditation is motion. And so, my morning is nonnegotiable. And, you already know, working with a variety of mothers, too, with younger youngsters, and, I imply, you may have six. I solely have two, and even two is lots to deal with generally, however generally it’s behavior stacking, proper? So, possibly they’re doing one thing and I’m cooking for them, and I’m doing, like, calf raises on the similar time, simply to convey consciousness to I’m nonetheless in my physique, I’m nonetheless proper right here, proper now.
Katie: Yeah. I’d love to listen to another components of your morning routine as properly, or, possibly, 80/20 high-value issues that folks can do to include. As a result of I do know that was a component I confronted in my very own restoration, was that I had indifferent from my physique, and I needed to, like, re-learn to be in my physique and hearken to my physique.
Dr. Sonya: Yeah. Once I realized about how my thoughts capabilities, that actually helped assist me too. So, my thoughts appears to be like for the destructive. It appears to be like for the holes and the gaps in a situation, as a result of it’s defending me due to my big-T trauma. So my thoughts is used to its surroundings and understanding what’s going to go flawed. So, for me, my morning observe, and my non-negotiable, is gratitude. So, waking up and simply being grateful for waking up. It’s so simple as that. After which as quickly as I put my ft on the bottom, being grateful that I can really feel my ft on the bottom. After which going to the toilet, I’ve really integrated now Mel Robbins’ excessive 5, so, giving your self a excessive 5. As a result of the second we have a look at ourselves within the mirror, we’ve all of these items happening in our thoughts, our to-do lists, all of the issues we’re not good at. “Oh, my goodness, I’ve baggage underneath my eyes,” like, all these items begin to present up. However the second you honor your self in slightly little bit of reverence with that top 5, it adjustments what your thoughts goes to do subsequent. It adjustments the way you’re referring to your self.
After which I transfer into having my massive cup of water with slightly little bit of lemon, after which transfer into my observe, whether or not that’s motion with yoga, or a HIIT train. After which I’m doing a sauna, chilly showers. That’s an enormous a part of my observe as properly. Once more, something that’s gonna convey me into my physique is what I want for myself. After which, because the day goes by, too, I’ve moments that I seize. So, for me, having a cup of tea is a second for me, and it reminds my thoughts and my psyche that I’m making myself a precedence, and that I’m essential. So it could possibly be so simple as having a cup of tea, a cup of espresso by yourself, studying one thing, simply discovering these little moments all through the day can create a profound impact for the remainder of your life, actually. So it doesn’t need to be this grand occasion, this big spa day, which, I imply, I like. Love my spa days, however actually, you are able to do little issues each single day that begin to create big adjustments, and helps you grow to be an increasing number of of the observer of you.
Katie: Yeah. I like these. I’m an enormous fan of gratitude observe as properly, and in addition, yeah, massive one is non-negotiable going outdoors as quickly as doable after waking up, and getting daylight. So, typically my motion, or my studying, or no matter is outdoors. There’s a lot cool analysis on that gentle hitting our eyes within the morning, and triggering these sure receptors in our eyes that actually are good for hormones and serving to with sleep in a while, and I positively discover that correlation once I don’t do it. I see that lack that. In the case of hormones, I additionally hear from a variety of ladies who battle with hormone-specific issues, whether or not or not it’s PMS, or scorching flashes, or endometriosis, or PCOS. Do you may have any suggestions for particular, whether or not physique or thoughts, balancing these?
Dr. Sonya: Yeah. So, once I was talking to the duchess, and the opposite two archetypes are the diva and the damsel. So I’ll give an instance of the damsel, for instance. The damsel often appears to be like at all the pieces as half empty, and she or he’s the one that may’t say no, proper? She’s volunteering, she’s doing all the pieces for her household, as a result of, once more, that’s how she acquired significance and that feeling of being essential and belonging. So typically, this lady might have thyroid points, as a result of she’s not capable of voice her opinion and converse her fact, and she or he might even be rising issues inside her physique like cysts, as a result of the counter polarity of not with the ability to say no is resentment, as a result of she’s probably not doing it from a spot of true service, she’s doing it from a spot of depletion. So typically, once I discover a lady has, you already know, cysts on her ovaries, and once more, in Chinese language medication, ovaries and resentment are additionally correlated… Anger is correlated to the liver.
After we begin to have a look at these eventualities, and perceive that what’s the emotional cue that’s creating this totally different communication inside your physique, and begin resolving that, then the physiology additionally follows. So, endometriosis is a big one for thus many ladies in in the present day’s world, and sometimes, the query I’ll seed for that lady is when in your life did you not really feel secure in your surroundings or in your house? As a result of at that second, the uterine lining, that endometrium, is making an attempt to go away. It’s making an attempt to go away its dwelling as a result of it doesn’t really feel secure there. So what can we do to convey extra security into your life, to convey extra steadiness into your life, so that you simply really feel safe in your self, and never on the lookout for it from the skin world?
So, after we begin to create these correlations, these aha moments occur for girls, and so they begin to sort of unravel that story that possibly they’ve been holding on to, after which we will have a look at the physiology, too, and say, “Okay. Nicely, that is how your physique’s been responding, so your progesterone’s decrease, your estrogen possibly is dominant, your testosterone can also be low. So how can we assist that with issues that we all know we will do with the herbs, and the meals, and the nourishment from that facet, but additionally, how can we unveil the story that you simply’ve been carrying for thus lengthy, and the way can we unravel that to now serve you, in an effort to perceive the items from that story, and it’s not controlling you, however as an alternative, you get to make use of that story, and have power to navigate your world?”
Katie: That’s stunning. And I believe it’s, such as you mentioned, it’s a small, intentional observe, and that consciousness goes such a great distance. I additionally am an enormous believer in that we’re a lot the product of the questions we ask, whether or not it’s internally, via our personal unconscious, or externally to others, and I believe anytime we will quiet for a minute and take note of that, we see the outcomes again and again and over. I additionally hear from a variety of ladies who, particularly after the final two years, are very overwhelmed, and scuffling with motivation and vitality, and so I’d love to speak about methods we will begin rising vitality to even have the motivation to do these inventive issues and to do these practices which can be useful.
Dr. Sonya: Yeah. That’s an incredible query, as a result of I do discover it’s a must to work in your physique first earlier than you may go into your psyche and have a look at all these feelings. As a result of in case your physique is drained, there’s no method you’re gonna be capable to deep dive into your story and what you must unravel. So, some issues that you are able to do each day is intermittent fasting is a good observe to get up these vitamins inside your physique which can be already obtainable to you to feed your mind. So, doing slightly little bit of fasting, nourishing your physique with meals that’s gonna nourish your hormones. So, for instance, the primary half of your cycle, you wanna nourish your physique with extra wholesome fat. The final half of your cycle, you wanna nourish your physique with wholesome carbohydrates. So feeding your mind and your thoughts goes to make an enormous distinction on how you might be responding to life, as a result of now we’re creating extra vitality. We’re creating extra gasoline inside your system.
Understanding if there’s stuff in your surroundings that could be making a sluggish surroundings in your physique and decreasing vitality, so, is there toxicity in your meals? Are you not consuming natural? Is there toxicity within the merchandise that you simply’re utilizing? Is there toxicity in what you’re cooking with? So, going from room to room, I discover, simplifies all the pieces, so we will eliminate what we will management, after which detoxifying our internal selves, in order that we will make room now for that therapeutic to occur, and dealing with somebody to sort of do a deeper dive is basically essential, and there are such a lot of issues that you are able to do simply at dwelling, like a castor oil pack routine, dry brushing routine, if in case you have entry to a sauna, infrared sauna. So, at all times ensuring we’re making an attempt to empty that bodily bucket, in order that we’ve time and area to now go into our emotional bucket and begin emptying the tales out from there.
Katie: Yeah. And I really feel prefer it’s sort of a self-perpetuating cycle. After we begin doing the bodily issues, we’ve extra motivation, then vitality, that we’re capable of do the internal work, and in addition then, that makes us extra motivated to do the bodily issues. Whereas backwards, too, if we get in that sort of overwhelmed cycle after which we’re not doing the issues, then it’s more durable to do it, and it sort of goes backwards. However I believe you’re proper. Like, the infant steps make the massive distinction, and it’s what can we begin sustainably, that isn’t going so as to add to the overwhelm, and that’s gonna slowly enhance our bandwidth to have the ability to add in additional, it looks as if.
Dr. Sonya: As a result of it’s very easy to enter this mindset of, like, “I’m failing.” Proper? After we attempt to go on this different observe, the place we’re doing all the correct issues and actually placing a lot on our plate, as a result of we actually wanna sort out what’s taking place, but when we simply do these small steps and have these small victories. So I encourage ladies to make success lists. Like, even writing down issues you already know you’re gonna get carried out that day. I’m gonna bathe. So I’m writing that down on my record. I’m gonna brush my tooth. I’m writing that down on my record. It’s simply that act of checking that off, and that reassurance within the thoughts and the mind that sure, I can get issues carried out. And that additionally doesn’t outline me, that, all of what’s taking place is a journey. So the extra we concentrate on what we will do and we will have management over, we’re capable of let go of what we will’t management.
Katie: Yeah. That’s an incredible reframe. And I, for a very long time, managed all the pieces on my cellphone, simply because expertise is such part of our life now. And I’ve just lately switched again to a planner, not for calendar stuff, however for my day by day job record, and for gratitude, simply because there may be, such as you mentioned, one thing that’s actually useful about that tangible crossing one thing off an inventory, and in addition, to me, writing out what I’m grateful for, it simply helps cement it, and helps me, like, actually internalize it much more. And it looks as if for girls particularly, like, journaling, and even simply drawing, one thing like that, is a really useful observe to, like, you mentioned get the internal, and begin processing it, and assist it get out.
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I additionally hear from a variety of ladies who appear to have pores and skin points, and it looks as if this will positively be hormone-related as properly. Do you may have any particular suggestions for skin-related points?
Dr. Sonya: Yeah. So, on the subject of the pores and skin, it truly is your liver that’s talking, proper? So, typically, ladies may have cystic pimples earlier than their interval, and that’s typically on account of estrogen dominance, and since the liver possibly is congested. So, like I used to be talking to the castor oil packs. You are able to do castor oil packs. You wanna detoxify, and also you wanna be certain that your intestine is shifting. So, wholesome bowel actions every single day. In order that could possibly be merely including one thing like Triphala to your nighttime routine. That’s a powder that has three ayurvedic herbs in there, that you may put in heat water after your final meal. So, that may actually serve you. Having some ghee and, like, golden milk earlier than mattress, that’s additionally gonna serve your intestine, and the butyrate in your intestine. Ensuring you’re having issues like floor flaxseed, chia, hemp, like, fibers. Prebiotics are additionally gonna assist that as properly, as a result of, once more, you’re simply amplifying that wholesome micro organism in your intestine, in order that the estrobolome, which is a gaggle of micro organism in your intestine, have the capability to work with the liver to detoxify these extra estrogens from the surroundings and out of your physique.
So the extra you try this, the much less your bucket fills up every single day, and has to make use of your pores and skin to secrete these toxins out of the physique. As a result of if you happen to see your self as a bucket, as, you already know, the physique, and we fill it up every single day with totally different toxicities, we’ve these emunctories and pathways of elimination that assist assist decreasing that load. So, that’s your intestine, your lymphatics, your kidneys, your mucous membranes. But when any of these are clogged up, your pores and skin being the most important organ, it’s simply straightforward to push issues out of the pores and skin. So with the intention to assist the pores and skin, it’s a must to assist your lymph, your intestine, your kidney, so simply ensuring issues are flowing and shifting each single day.
Katie: And for people who find themselves simply beginning… I do know we’ve touched on in all probability a number of of them, however what can be a few of possibly, like, the 80/20, you already know, 20% of issues that give the most important bang on your buck in case you are overwhelmed and also you solely can do child steps, the place can be a few of the finest beginning factors?
Dr. Sonya: Yeah. So, waking up and having that lemon water motion is gonna enhance your lymphatic circulation. Dry brushing, if you may get a dry brush and simply use that, and giving your self a therapeutic massage with some sesame oil, that’s gonna be supportive. Your first meal, if it’s a smoothie, you may put in these fibers, and that in itself will begin simply motion to occur. And in your nighttime routine, you may put in simply that teaspoon of Triphala, and possibly a castor oil pack, so slightly little bit of castor oil over your stomach, and a scorching water bottle and a towel. It could possibly be so simple as that. And that could possibly be your day by day routine, simply to sort of get issues shifting.
Katie: After which, I’d love to the touch on sleep as properly, as a result of it looks as if each time there are hormone points, typically, sleep points go proper alongside with it. After which, we all know from the analysis, sleep is without doubt one of the most core, foundational issues for all features of well being, and in over 500 episodes of this podcast I’ve by no means had anybody say high quality sleep will not be essential. It appears to be, like, one of many issues each professional can agree on, and it appears, clearly, a fall-down level for lots of girls, and mothers particularly, for heaps and plenty of causes. Any suggestions for enhancing sleep?
Dr. Sonya: Yeah. Sleep is so essential on the subject of our hormones and our circadian rhythm. And simply going again to that progesterone piece, progesterone, GABA, and melatonin are finest associates. So, when melatonin is low due to our excessive cortisol, it’s going to have an effect on progesterone. When progesterone is low, it may’t activate the receptors within the mind to obtain GABA. So then GABA is gonna be low, which creates extra of that wired drained feeling within the night, and doesn’t actually permit the physique to relax earlier than mattress so we will have a restful sleep. So, sleep is so essential. So, having a sleep routine is basically essential, and actually, going to mattress earlier than 11:00 p.m. So, that’s additionally key, since you don’t wanna convey up your cortisol after 11:00 p.m., as a result of your physique thinks you’re awake. In order that’s gonna mess up your circadian rhythm.
So, earlier than 11:00 p.m., you wanna be going to mattress, and also you need a routine that really, you already know, removes the blue gentle. So possibly having pink gentle blockers on if you happen to’re watching one thing, however actually, placing away expertise as shortly as you may after dinner, studying one thing, having that gratitude observe, one thing, once more, to sort of convey your out of your thoughts and into your physique, so you may launch the day, and transfer into that dream state and extra of a peaceful and relaxed method.
And, sure, so it’s gonna be issues that folks can use, like melatonin and CBD, and plenty of herbs, that may be actually useful. However what you actually wanna perceive is, first, what are the issues that I’m doing, ranging from the purpose once I get up to the night, as a result of as quickly as we get up, we’re preparing for sleep. So, all of the habits, all of the issues that we’re consuming, ensuring that we’re maintaining a healthy diet fats in our final meal, in order that our glucose isn’t driving up, and in addition rising that cortisol, not permitting melatonin to do its job. So these are some issues that you may simply sort of observe about your self, and have nearly, like, a sleep journal, to grasp, “Okay. What are some issues I can incorporate into my life that can enhance that high quality sleep?” And, you already know, many individuals have Oura Ring. My husband’s obsessed along with his Oura Ring, and you’ll simply have a look at your knowledge and perceive, “Okay. Once I eat this dinner, that is affecting my coronary heart charge variability. It’s affecting my parasympathetic nervous system.” And all that knowledge is gonna present you what you may or can’t do within the night that’s gonna assist deep sleep for you.
Katie: Yeah. I’m additionally an enormous fan of my Oura Ring, and in addition, the Chilipad has been a game-changer for me for sleep. However the Oura Ring, particularly, you’re proper. You begin to see the patterns, and it’s studying issues like irrespective of how a lot I might imagine I wish to drink wine at night time, my deep sleep doesn’t fall once I drink wine at night time. And I’ve realized some useful issues, and if I eat sufficient protein in the course of the day, my deep sleep loves that, and it’s helped me be taught myself in that method. You’ve additionally talked about progesterone a number of instances, and the way essential it’s. Is that one thing you’ll advocate supplementing with, or if not, what are the methods to assist form of naturally increase that with out utilizing some sort of exterior complement?
Dr. Sonya: Yeah. So, I typically use bioidentical hormones with ladies if it’s wanted. So getting examined is basically essential, doing all of your DUTCH take a look at to acknowledge the place your progesterone is at, as a result of typically, low progesterone also can appear to be regular progesterone however low estrogen. So, simply these nuances, to grasp them, getting examined is essential if you happen to’re gonna go down the route of utilizing progesterone. Different herbs that may actually assist your progesterone are herbs which can be gonna act extra like adaptogens, so will assist assist that decreasing of your cortisol. So, ashwagandha is an exquisite one which you should utilize. Chaste tree is an exquisite herb that’s gonna enhance LH but additionally enhance progesterone in your physique. So, these are just a few issues that you may make the most of. However on the subject of meals, wholesome carbohydrates like yams, and beans, and lentils, and these sorts of issues are gonna assist your progesterone as properly, together with these day by day practices that we spoke about, the meditation, the gratitude, and simply actually engaged on that vagal tone and that parasympathetic state is gonna feed into your progesterone, as a result of it’s gonna reinforce on your physique and your thoughts that you simply’re not at risk. So, the extra we work on that, the extra assist your progesterone will really feel.
Katie: Yeah. And it’s one other a kind of optimistic suggestions loops, the place as you get higher sleep and as you nourish your physique, then these items enhance and so they proceed to wish to enhance. Additionally, understanding, in fact, there’s a lot bio-individuality with this query, I’m curious if there are any dietary supplements that you simply discover, on common, very useful for girls, clearly with the caveat work with somebody who is aware of what they’re doing. However any that you simply see sort of recurring which can be useful for girls, particularly?
Dr. Sonya: My favorites are chaste tree, magnesium. DIM and I3C are actually nice as a result of they’re gonna assist assist that liver detox, which can then assist your progesterone to rise, after which ashwagandha is my favourite adaptogen, together with rhodiola, is one other favourite of mine, that may actually be supportive, only for that nervous system. After which, once more, understanding your neurotransmitters, so GABA might be actually supportive for girls as properly in that final half of her cycle. GABA and slightly little bit of melatonin, to simply assist that progesterone drive.
Katie: And naturally, as ladies, we’ve far more fluctuating hormones than males, which I believe is definitely…could be a big benefit, as a result of we get these pure adjustments all through the month. Are there any issues to pay attention to associated to our cycle, so far as possibly other ways to work out or nourish our our bodies in another way in several components of the month?
Dr. Sonya: Sure. I like this query. So, I typically converse to the seasons of a lady’s life, the seasons of our surroundings, after which the seasons of her cycle. So, you already know, there’s 4 totally different phases within the cycle. There’s whenever you’re bleeding. So, what do you wanna do whenever you’re bleed? As a result of that’s such a time of cleansing, it truly is a time of reflection. So, you might be journaling then, you might be detoxifying feelings, and actually sort of uncovering a few of the issues that possibly you have been holding on to for the previous month. So, right here, you in all probability gained’t be that hungry, so having extra, like, soups and stews, and simply actually nourishing meals, the extra coloured meals, like purple and, like, deep and wealthy colours, since you wanna feed that iron in your physique, as properly, and simply sort of replenish that.
After which as you step out of that part and also you go into your follicular part, that is the place estrogen is gonna begin to rise. So, how will we feed our estrogen? So, wholesome fat like avocado are gonna assist that. Right here can also be the place you may in all probability do extra HIIT train. There’s extra motion. You could possibly be slightly bit extra aggressive together with your routine, as a result of you may have the capability and the vitality to try this. Quickly as we step into ovulation, testosterone begins to rise. So, fasting is slightly bit simpler earlier than that. Not a lot throughout ovulation, but additionally recognizing that that is that one time in our cycle the place testosterone will go up. So, typically, libido shall be slightly bit larger.
Then as we step into our luteal part, and progesterone wants nourishment, it is a time the place your physique desires you to be extra inside, so slowing down. Possibly now you focus extra on yoga, or going for a stroll outdoors, consuming these wholesome carbohydrates, journaling slightly bit extra, actually reflecting on life itself, and, like, what’s working for you, what’s not. Saying no extra to outdoors issues, and dealing on it from that perspective, and in addition understanding that your libido right here will go down. , typically, there’s this false impression that I ought to really feel the identical all through the whole month, however as a result of our hormones ebb and circulation like that, it’s essential to grasp that your libido could also be excessive at one level each cycle, however then it begins to go down, particularly if you happen to’re not on the capsule, proper, you’re gonna actually acknowledge these ups and downs, and sometimes, this can be a problem in a relationship. However if you happen to perceive your cycle, you may then talk this together with your accomplice, so in addition they perceive that it is a time the place, you already know, I’m gonna be slightly bit extra inside and focus extra on me, in order that I can step into the subsequent part of bleeding with extra management, and simply with extra steadiness.
Katie: Yeah. And I believe libido is a crucial level, particularly for girls as properly. I do know I hear from individuals about this very often, and particularly libido seeming to go down with age considerably, however I’m wondering if this additionally is basically, like, tied in with a few of these hormone adjustments, and if that’s the case, what can ladies do to assist libido, clearly, realizing it’s nonetheless gonna ebb and circulation all through the month. However are there issues that typically might help with that?
Dr. Sonya: Yeah. For positive. So, even understanding that’s…starting age 25, our testosterone begins to drop. And with each baby, we lose about 15% of our testosterone shops. And what are the issues which can be gonna have an effect on testosterone? Insulin goes to have an effect on it. So if there’s any form of insulin resistance in your physique, so, once more, if you happen to’re consuming processed meals, or larger carbohydrates, snacking lots, these items are gonna enhance your insulin. So the way in which to convey your insulin down is by incorporating that fasting routine that works for you, and in addition rising your wholesome fat, decreasing these grains, which can then assist your testosterone. Understanding very first thing within the morning, earlier than 8:00 a.m., on an empty abdomen, additionally will increase your testosterone and progress hormone. In order that’s one thing you may incorporate additionally, to extend it naturally. After which, doing issues like maca is gonna assist it as properly. So you may actually assist to simply assist that testosterone drive inside you thru a few of these habits, in order that whenever you go into your cycle, you begin to actually perceive that that is really true lack of testosterone, or is it simply part of my cycle presently?
As a result of after we undergo perimenopause and menopause, you already know, it’s sort of nature’s contraception. Testosterone does naturally go down, however you may sort of construct your self up with a few of these habits and resistance coaching and these items, to simply assist your system, in order that, you already know, it helps assist the connection, but additionally inviting issues in your life that provide you with pleasure. I discover the extra oxytocin that will get constructed up within the lady’s physique, the simpler it’s for her to step into having extra libido, as a result of now she will be able to sort of make the aware effort. She will be able to sort of convey that motivation up, as a result of she’s been filling her cup up. If you happen to’re shifting into that part already depleted, that’s what creates extra of that loss in libido.
Katie: That is sensible. And as we get near the top of our time, a number of different questions I like to ask are if there’s a e book or quite a few books which have had a profound influence in your life, and if that’s the case, what they’re and why.
Dr. Sofia: Yeah. Yeah. So, Dr. Edith Eger, she wrote the e book “The Alternative,” and that one’s had a extremely profound impact on me as I went via my journey, and simply realizing how a lot of a alternative we actually have in our thoughts, and the actual jail, and the actual problem is basically in right here, not a lot within the outdoors world. So, we alter this, we alter our story, and we actually start to vary our lives. In order that one, I’ve to say, palms down, has been big for me, and it’s one which I consult with on a regular basis.
Katie: I’ll be sure that’s linked within the present word as properly, for you guys listening, wellnessmama.fm. And the place can individuals discover you, discover your e book, and continue to learn extra?
Dr. Sonya: Yeah. Thanks. So, on Instagram, my deal with’s @drsonyajensen, and in addition my web site, drsonyajensen.com. And you may get the e book anyplace on the planet on Amazon, within the U.S., Barnes & Nobles, and in Canada on Indigo or Amazon.
Katie: And any parting recommendation for our listeners in the present day? It could possibly be associated to what we’ve talked about, or one thing completely unrelated.
Dr. Sonya: Yeah. Simply give your self a chance to fall again in love with your self, as a result of there was a second in time in your life, whenever you faucet into that little lady, that little baby, the place she thought she was the bomb, and one thing occurred alongside the way in which that took that drive away, that took that have away, and you’ll shift that, as a result of as quickly as you do, you don’t even understand how a lot energy you may have inbuilt you, that you simply’re gonna be capable to specific into the world.
Katie: That’s stunning. I believe it’s an ideal place to wrap up for in the present day. Thanks a lot on your time and being right here, and for all the work that you simply do.
Dr. Sonya: Thanks. Thanks for all the pieces that you simply do.
Katie: And thanks as at all times to all of you for listening and sharing your most dear sources, your time, your vitality, and your consideration with us in the present day. We’re each so grateful that you simply did, and I hope that you’ll be a part of me once more on the subsequent episode of the “Wellness Mama Podcast.”
If you happen to’re having fun with these interviews, would you please take two minutes to go away a score or assessment on iTunes for me? Doing this helps extra individuals to search out the podcast, which implies much more mothers and households may gain advantage from the knowledge. I actually respect your time, and thanks as at all times for listening.
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