How you can make confident decisions when you are out and still hit your goals!

If you have any questions from this episode or want more helpful tips like this head over to the She Eats Community on Facebook.

I touch on the other amazing benefits of resistance training such as hormone health, energy, metabolism, mood, and longevity.

I do want to add a piece that I missed in saying that if picking the 3-4 days per week you will pick 3 of the compound movement or larger muscle group movements such as squats, deadlifts, bench, shoulder press, and back rows, then add in more accessory movements like shoulder raises, rotations at the shoulder and hip, curls, tricep extensions ect.

If you have questions or want some sample workout routines head over to the She Eats Community

https://www.facebook.com/groups/sheeats

I teach you exactly how to never starve and not spend torturous hours doing cardio or HIIT classes.

If you want more information or want to join the support group then go to the FREE She Eats Community where you will find tons of resources and other amazing women supporting each other and learning to work with and support their hormones.

https://www.facebook.com/groups/sheeats

This episode is light on the science and heavy on the heart.

So grab a piece of paper and better yet a sticky note and let's dive in!

In reference to the sticky note... I did not totally articulate the exercise... so sneak peek to part of this episode:

1. Write down the negative thing that you are telling to yourself

2. Cross it out

3. Write down the positive, uplifting, message that will keep you moving forward

Check out the rest of the episode to find out more.

If you want more tips and to be surrounded by amazing women we would love t have you join our sisterhood in the She Eats Community

https://www.facebook.com/groups/sheeats

Today we dive into a near epidemic among women, PCOS.

We talk about the types and causes of PCOS and what you can do for each of them.

In that I mention some herbs and so I included some links to sources I trust here:

Inositol: https://amzn.to/3Cz9JGP

Berberine: https://amzn.to/3Zo09jz

DIM: https://amzn.to/3GsiPpU

Glutathione: https://amzn.to/3H0VCwF

Magnesium: https://amzn.to/3GuUD63

Vitamin D3 K2: https://amzn.to/3W5Lsz6

White Peony: https://amzn.to/3Gu3UeG

Licorice Root: https://amzn.to/3CBXTvr

Omega-3: https://amzn.to/3vR513a

If you are not a part of the She Eats Community or want to talk about how to heal PCOS for you follow the link below and let me know you listened to this episode or want to chat!

https://www.facebook.com/groups/sheeats

Talk to you soon!

Katie

A year without New Years Resolutions!

Yes I said it! Ditch them! Ditch them for good and instead create a plan to become who you want to be long term!

Follow these three steps with any goal and you will be successful!

In fact studies show 91% of people were more successful!

If you want more details, the guides mentioned, or to hop on a call to make a plan for you head over to the free She Eats Community at

https://www.facebook.com/groups/sheeats

This episode breaks down what happens when you are deficient (spoiler most Americans are), what happens when you have enough magnesium, how you can become sufficient, and a couple of tangents to go a little deeper into supporting your magnesium levels!

If you want to join the free Facebook Community follow the link below.

https://www.facebook.com/groups/sheeats

References:

Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694

Kolanu, B. R., Vadakedath, S., Boddula, V., & Kandi, V. (2020). Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus, 12(1), e6554. https://doi.org/10.7759/cureus.6554

Mazur, A., Maier, J. A., Rock, E., Gueux, E., Nowacki, W., & Rayssiguier, Y. (2007). Magnesium and the inflammatory response: potential physiopathological implications. Archives of biochemistry and biophysics, 458(1), 48–56. https://doi.org/10.1016/j.abb.2006.03.031

Milinković, N., Zeković, M., Dodevska, M., Đorđević, B., Radosavljević, B., Ignjatović, S., & Ivanović, N. (2022). Magnesium supplementation and iron status among female students: The intervention study. Journal of medical biochemistry, 41(3), 316–326. https://doi.org/10.5937/jomb0-33898

I give you 4 tips and honestly more that you can implement into your life for free to stop stress in its tracks today!

If you are not in the She Eats Community and want to learn more follow the link below!

https://www.facebook.com/groups/sheeats

In Episode 11 of the She Eats Podcast, we dive into how you can ditch dieting forever and instead learn to work with your body to manage weight, balance hormones, and optimize your health!

All while never missing out on a moment of life.

I give you the four key steps to getting there!

I mention the She Eats Calendar which is FREE in the FREE She Eats Community

This is an amazing place to start to ditch dieting and instead sync your lifestyle with your hormones!

Join the community today! In your questions note you want the She Eats Calendar and I will get it to you!

https://www.facebook.com/groups/sheeats

I've been getting a lot of questions on Seed Cycling so here it is!

Add these 4 powerhouse seeds to your diet to help balance out your hormones and ditch PMS for good!

In this episode, I explain how to seed cycle, why the heck it works, and some easy ways to implement these seeds!

If you want the guide or these recipes head over to the She Eats Community!

https://www.facebook.com/groups/sheeats

References:

Dadkhah, H., Ebrahimi, E., & Fathizadeh, N. (2016). Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial. Iranian journal of nursing and midwifery research, 21(2), 159–164. https://doi.org/10.4103/1735-9066.178237

Irfan, T. ., Seher, K. ., Rizwan, B., Fatima, S. ., & Sani, A. . (2021). Role of Seed Cycling in Polycystic Ovarian Syndrome: Seed Cycling in PCOS. Pakistan BioMedical Journal, 4(2), 21–25. https://doi.org/10.54393/pbmj.v4i2.122

Tosatti, J.A., Alves, M.T., Cândido, A.L., Reis, F.M., Araújo, V.E. and Gomes, K.B., (2020). Influence of n-3 fatty acid supplementation on inflammatory and oxidative stress markers in patients with polycystic ovary syndrome: a systematic review and meta-analysis. British Journal of Nutrition, 125(6), 657- 668.

Wu, W. H., Kang, Y. P., Wang, N. H., Jou, H. J., & Wang, T. A. (2006). Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women. The Journal of nutrition, 136(5), 1270–1275. https://doi.org/10.1093/jn/136.5.1270

Learn 4 tips you can easily implement and use to keep stress low, sickness at bay, and get through the holiday season without feeling like you “fell of the wagon” and have to make dramatic changes with a new years resolution.

I did not talk as much about timing in this episode because unfortunately, the holidays don't happen around our cycles but if you have any specific questions for you never hesitate to reach out!

If you liked this episode please like, subscribe, and then share it with your friends!

If you are not already a part of the She Eats community we would love to have you there! Inside the community, we help women to become empowered to eat and exercise with their unique hormones and bodies.

Join us today!

https://www.facebook.com/groups/sheeats

Unlock your healthiest and happiest you! Oh, and did I mention it involves eating carbs?!

References:

Cedernaes J, Schönke M, Westholm JO, et al. Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans. Sci Adv. 2018;4(8):eaar8590. doi:10.1126/sciadv.aar8590

Chao AM, Jastreboff AM, White MA, Grilo CM, Sinha R. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity. 2017;25(4):713-720. doi:10.1002/oby.21790

Erol, A., Ho, A. M.-C., Winham, S. J., and Karpyak, V. M. (2019) Sex hormones in alcohol consumption: a systematic review of evidence. Addiction Biology, 24: 157– 169. https://doi.org/10.1111/adb.12589.

Michael R. Sladek, Leah D. Doane & Reagan S. Breitenstein (2020) Daily rumination about stress, sleep, and diurnal cortisol activity, Cognition and Emotion, 34:2, 188-200, DOI: 10.1080/02699931.2019.1601617

Pizzorno J. (2014). Glutathione!. Integrative medicine (Encinitas, Calif.), 13(1), 8–12.

This ends women up in an adapted state unable to lose fat, frustrated, and defeated. But it doesn't have to be that way and this episode gives you the 4 things you need to make fat lose easy!

It turns out...as with most things in science... it depends!

Learn about benefits, cautions, considerations, and how to implement it if you feel it's right for you!

If you want more information or to ask your specific questions head over to the She Eats Community!

https://www.facebook.com/groups/435228411705256

References:

Cienfuegos S, Corapi S, Gabel K, Ezpeleta M, Kalam F, Lin S, Pavlou V, Varady KA. Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials. Nutrients. 2022; 14(11):2343. https://doi.org/10.3390/nu14112343

Li C, Xing C, Zhang J, Zhao H, Shi W, He B. Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome. J Transl Med. 2021 Apr 13;19(1):148. doi: 10.1186/s12967-021-02817-2. PMID: 33849562; PMCID: PMC8045367.

Nair PM, Khawale PG. Role of therapeutic fasting in women's health: An overview. J Midlife Health. 2016 Apr-Jun;7(2):61-4. doi: 10.4103/0976-7800.185325. PMID: 27499591; PMCID: PMC4960941.

On todays episode we take a step back from the science of hormones and nutrition and instead dive into the belief systems that are holding you back from reaching your goals.

I give you the systems you need to reach your goals and the steps to get there.

Keep believing these things if you want to stay fat:

#1. A diet is temporary

#2. You have to be perfect with your diet and exercise to have results

#3. You are fat

Listen to the episode to find out what happens when you stop believing these 3 things!

If you are not a part of the She Eats Community and want to learn more or have questions please join or contact us here at

https://www.facebook.com/groups/435228411705256

References and Resources:

https://www.powerofpositivity.com/i-am-affirmation-statements/

https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health#

Crum AJ, Langer EJ. Mind-set matters: exercise and the placebo effect. Psychol Sci. 2007 Feb;18(2):165-71. doi: 10.1111/j.1467-9280.2007.01867.x. PMID: 17425538.

We talk about herbs that combat perimenopause symptoms. As well as how your diet and fitness change once you get there!

If you liked this episode please leave a rating and review. If you know someone who would use this information please share it with them :)

If you would like more information or simply want to be a part of an amazing FREE community of awesome women then follow the link below or look up She Eats on Facebook! We would love to have you with us! https://www.facebook.com/groups/435228411705256

References:

Use of Black Cohost and St. Johns Wort to menopause symptoms:

C. Castelo-Branco, M. Gambacciani, A. Cano, M. J. Minkin, D. Rachoń, X. Ruan, A.-M. Beer, J. Schnitker, H.-H. Henneicke-von Zepelin & S. Pickartz (2021) Review & meta-analysis: isopropanolic black cohosh extract iCR for menopausal symptoms – an update on the evidence, Climacteric, 24:2, 109-119, DOI: 10.1080/13697137.2020.1820477

Estrogen synthesis:

Cui J, Shen Y, Li R. Estrogen synthesis and signaling pathways during aging: from periphery to brain. Trends Mol Med. 2013 Mar;19(3):197-209. doi: 10.1016/j.molmed.2012.12.007. Epub 2013 Jan 22. PMID: 23348042; PMCID: PMC3595330

Estrogens roll on metabolic pathways:

Mauvais-Jarvis F, Clegg DJ, Hevener AL. The role of estrogens in control of energy balance and glucose homeostasis. Endocr Rev. 2013 Jun;34(3):309-38. doi: 10.1210/er.2012-1055. Epub 2013 Mar 4. PMID: 23460719; PMCID: PMC3660717.

Abdi F, Mobedi H, Roozbeh N. Hops for Menopausal Vasomotor Symptoms: Mechanisms of Action. J Menopausal Med. 2016 Aug;22(2):62-4. doi: 10.6118/jmm.2016.22.2.62. Epub 2016 Aug 30. PMID: 27617238; PMCID: PMC5016504.

Rotem C, Kaplan B. Phyto-Female Complex for the relief of hot flushes, night sweats and quality of sleep: randomized, controlled, double-blind pilot study. Gynecol Endocrinol. 2007 Feb;23(2):117-22. doi: 10.1080/09513590701200900. PMID: 17454163.

Thorup AC, Lambert MN, Kahr HS, Bjerre M, Jeppesen PB. Intake of Novel Red Clover Supplementation for 12 Weeks Improves Bone Status in Healthy Menopausal Women. Evid Based Complement Alternat Med. 2015;2015:689138. doi: 10.1155/2015/689138. Epub 2015 Jul 21. PMID: 26265926; PMCID: PMC4523657.

Resistance training is the most effective way to lose fat and keep it off for good!

In this episode, we dive into exactly how women can work with their unique hormone cycles to maximize their time performing resistance exercises.

I want women to know that there is a better way that works with their bodies! No more pushing through long grueling workouts or skipping it altogether because you didn’t feel better after!

Feel amazing working out! Have more energy! And feel amazing in your skin! With the She Eats Method for syncing your cycle and fitness!

If you want to learn more about how to do this for yourself visit us in the She Eats Community at https://www.facebook.com/groups/435228411705256

References:

George Stratham. Chapter 3 - Understanding the effects of the menstrual cycle on training and performance in elite athletes: A preliminary study. Progress in Brain Research, Volume 253, 2020, Pages 25-58. 2020 https://doi.org/10.1016/bs.pbr.2020.05.028

Hsu K-J, Liao C-D, Tsai M-W, Chen C-N. Effects of Exercise and Nutritional Intervention on Body Composition, Metabolic Health, and Physical Performance in Adults with Sarcopenic Obesity: A Meta-Analysis. Nutrients. 2019; 11(9):2163. https://doi.org/10.3390/nu11092163

Kim H, Reece J, Kang M. Effects of Accumulated Short Bouts of Exercise on Weight and Obesity Indices in Adults: A Meta-Analysis. American Journal of Health Promotion. 2020;34(1):96-104. doi:10.1177/0890117119872863

Kite C, Parkes E, Taylor SR, Davies RW, Lagojda L, Brown JE, Broom DR, Kyrou I, Randeva HS. Time to Load Up–Resistance Training Can Improve the Health of Women with Polycystic Ovary Syndrome (PCOS): A Scoping Review. Medical Sciences. 2022; 10(4):53. https://doi.org/10.3390/medsci10040053

Jendricke P, Centner C, Zdzieblik D, Gollhofer A, König D. Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients. 2019; 11(4):892. https://doi.org/10.3390/nu11040892

Murphy, M.H., Lahart, I., Carlin, A. et al. The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review. Sports Med 49, 1585–1607 (2019). https://doi.org/10.1007/s40279-019-01145-2

So eat in a way that supports your healthiest and happiest self!

This episode gives you the blueprint to sync your nutrition with your unique menstrual cycle.

Ditch bloating, mood swings, fatigue, stubborn fat, all of it! Say goodbye to PMS! Say goodbye to weight loss being difficult.

Instead, say HELLO to living with effortless results to your best body inside and out!

In this episode, I break down the 4 phases of your cycle and the key nutrient you want to be incorporating to balance your hormones naturally.

For more details you can find my cycle syncing calendar in the She Eats Community here:

https://www.facebook.com/groups/435228411705256

References:

Joseph, DN and Whirledge, S. Stress and the HPA Axis: Balancing Homeostasis and Fertility. International Journal of Molecular Sciences. 2017. Oct 24;18(10). PubMed PMID: 29064426.

Cameron OG, Kuttesch D, McPhee K, Curtis GC. Menstrual fluctuation in the symptoms of panic anxiety. J Affect Disord. 1988 Sep-Oct;15(2):169-74. doi: 10.1016/0165-0327(88)90086-9. PMID: 2975688.

Yamamoto A, Harris HR, Vitonis AF, Chavarro JE, Missmer SA. A prospective cohort study of meat and fish consumption and endometriosis risk. Am J Obstet Gynecol. 2018;219:178.e1-178.e10.

Barnard ND. Your Body in Balance: The New Science of Food, Hormones, and Health. New York, NY: Grand Central Publishing; 2020.

Welcome to Episode 2 of the She Eats Podcast!

She Eats is a holistic health company focused on bringing the truth behind women’s nutrition and fitness to women everywhere! We are dedicated to ending the toxic dieting culture for women to undereat and over-exercise.

We are empowering women to eat to fuel their bodies and Educating women on how to eat and exercise with their unique menstrual cycle so they can ditch PMS and make weight loss or weight management easy, enjoyable, and last forever!

In today's episode, I revealed 3 Fat burning tips for women all surrounding CARBS!

And not cutting out carbs! I often have women double their carbs!

These secrets are:

#1. Carb Timing (Not Carb Cycling)

#2. Vinegar

#3. Fiber!

I also threw in a little extra tip to help speed up your fat loss!

Check out the show, head over to the Facebook community: https://www.facebook.com/groups/435228411705256/

or over to the Website to read the extended blog version:

https://www.sheeatslifestyle.com/

As always never hesitate to reach out if you have any questions. I love to help women live their healthiest and happiest lives!

We are ending the toxic dieting culture for women of chronic calorie restriction and hours of cardio.

Instead, we are empowering women to eat to fuel their bodies and support their hormones to support their overall health to make weight loss easy and enjoyable.

This is the mission of She Eats.

For years our hormones have been disregarded as a massive health indicator.

We have been told to eat and exercise like little men.

But here is the truth… that simply doesn’t work!

If you have ever tried to lose weight and couldn’t...

been told it is your fault....

but no one has ever addressed your hormones!!!!

Then I am sorry but you have been lied to.

It's not their fault either though. They didn’t mean to. They didn’t know.

Until the last decade, scientists excluded women from studies because they saw our periods and ever-fluctuating hormones as a factor that would skew data.

It wasn’t until scientists start studying how our levels of estrogen and progesterone affect how we as women utilize carbs and fats that we learned the true secret behind weight loss for women!

It turns out the best way for a woman to eat and exercise changes all month long!

No more of the same boring foods, boring routines, and never ever have to cut out a food group again!

When women and menstruators learn how to eat and exercise with their hormone cycle weight loss and management become easy, we ditch PMS, and we never have to deprive our bodies of what they are asking for again!

In fact, what you “crave” becomes natural to what your body needs.

It is so fricken amazing what happens when women learn how to sync their nutrition and fitness to their menstrual cycle.

This is exactly what the She Eats Method teaches women.

She Eats takes away the guessing game. And give women the exact blueprint they need with my three-step “EAT” method.

1. Evaluate

2. Attain

3. Thrive

This method helps women to heal their metabolism after chronic dieting, chronically low calories, over-exercising, and high stress.

In future blogs, I will be discussing all of the awful things that can happen from crash dieting such as hormone suppression, amenorrhea, estrogen dominance, insulin resistance, thyroid dysfunction, and what the healing or reversing process looks like.

She Eats supports women in this process every step of the way.

We help each woman develop a lifestyle that works for her so she can maintain what she attains forever!

It is our mission to take women from surviving to thriving!!!

Not only do we have our one-on-one program but we have an amazing community of women supporting each other every day over on Facebook! (See the link in the bottom)

We have created a space to share this new knowledge. A space for women to come and feel safe and support talking about all things being a woman.

We laugh together, cry together, take on challenges, and conquer the world together.

Come join us! We would love to get to know you!

https://www.facebook.com/groups/435228411705256/