9 Tips To
RESET HUNGER HORMONES
Energy that crashes by mid-afternoon.
Stubborn weight that refuses to budge despite consistent workouts.
Sound familiar? Maintaining hormone balance requires ongoing attention. Our bodies speak to us through hormones, and after 50, that conversation gets more complicated. The frustration many of us feel isn’t lack of willpower or commitment… it’s a hormonal conversation we need to learn how to interpret.
“Your body has a choice,” explains Harvard-trained physician Dr. Sara Gottfried Szal in one of our podcast conversations. “It can either burn carbohydrates or it can burn fat. Your body is designed to go back and forth between the two; it’s not designed to stay in one place.”
1. Sleep more to reset leptin, ghrelin, insulin, and cortisol. If you have one night of bad sleep, you will temporarily worsen your insulin and prediabetes, so it’s even more important to eat pristinely that next day. Aim for 7 to 8.5 hours/night.
2. Add extra fiber to lower appetite, insulin, and glucose. Look for a functional fiber containing water-soluble polysaccharides. Pectins are a type of dietary fiber made of gel-forming polysaccharides derived from the cell walls of plants, especially apples and citrus. Pectins appear to reduce appetite, insulin, and post-meal glucose.
3. Drink a glass of filtered water with apple cider vinegar to lower blood glucose and perhaps reset insulin. Add about 1 tbsp to 8-12 oz of water daily, ideally before you eat.
4. Increase your magnesium intake to raise adiponectin and lower inflammation, either from food (pumpkin seeds, leafy greens like spinach and kale) or by taking a supplement.
5. Limit or remove caffeine. Excess caffeine will raise your cortisol. Swap coffee for green or black tea, or even herbal tea if you’re highly sensitive.
6. Drink more mineral water to decrease ghrelin and cravings.
7. Practice intermittent fasting to help lower insulin in addition to your set point.
8. Stop snacking to repair leptin and insulin. Eat three meals a day and when you want to snack, have a glass of water and ask: Am I hungry, or angry, lonely, or tired? Eat every 4 to 6 hours on the days when you’re not fasting to help optimize insulin and leptin.
9. Exercise wisely for a minimum of 30 mins, 4x a week. Exercise has been shown to lower leptin, raise adiponectin, lower insulin, and burn fat.
Feed Your Hormones
Fuel Your Life
EAT FOR VITALITY
Don’t fear carbs… learn to use them, with Eat for Vitality! It’s an instantly downloadable e-book that includes a simple and sustainable carb cycling guide with 100+ delicious recipes… from quick breakfasts to one-pan dinners. Join success stories like Teresa, who lost 101 lbs in 10 months with carb cycling!
It’s a hassle-free way to plan your meals, so you know exactly when and what to eat, while still having flexibility with your meal choices.
√ Simple 6 Fit for Life eating plan: Shows you what to eat and when to eat
√Carb Cycling: When to eat carbs to rev up your metabolism.
√100+ Healthy, Wholesome Recipes: Breakfasts, lunches, dinners, snacks, and shakes that will inspire you to eat healthy, whole foods.
√Optimal Eating: Techniques to move out of the diet mentality and stop getting caught in a vicious cycle of dieting and then blowing the diet.
√ Stay Calm Solutions: This special technique helps you stop stress-eating, late-night snacking, and binging.
“In 10 months of carb cycling,
I lost 101 lbs!”
– Teresa