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Blog  /  October 17, 2016

Let’s Talk Hormones

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Oh the joys of hormones…

Well we all have them and I’m sure the majority of us know a little bit about them from our 6th grade health class. However, I am willing to bet that most of us don’t realize their importance and the role they play in our overall health.

Mood swings, weight gain, acne, fatigue, digestive issues.. Any of these sound familiar? I am no expert, and certainly no doctor, but coming from someone who has experienced hormonal imbalances for several years, I wanted to share my thoughts on the subject.

I have done endless research on hormones and what causes them to run out of control. There are a few things that have stuck with me from hours of looking at the computer screen. But first off, let me start by sharing a little bit about how hormonal imbalance has impacted my life.

When I began working out and eating healthy consistently, I fell in love with the “fitness lifestyle”. It became my primary focus, main priority, and biggest passion (and is still a very strong passion of mine). I don’t think it’s bad to prioritize fitness or your health, but taking it to an extreme is another story. I wouldn’t say that I ever had an eating disorder, but my diet became very restrictive and structured. I would never touch a cookie, or anything with added sugar (remember, everything in moderation). I had to eat every 3 hours, no later, no sooner. After a year or two of exercising intensely and eating very restrictively, I started to notice some changes with my body. No period (sorry, gentlemen), increased acne, extreme tiredness, and acid reflux, just to list a few. I knew something was off, and I was determined to find an answer. Hence, when all the research began…

There are multiple causes for hormonal imbalances. However, being so involved in the health and fitness industry, I think there a couple that are more prevalent to this post..

1. Undernourishment– Day after day, girls strive for the “perfect body”. Well, I’ll be the first to say that there is NO such thing as a perfect body, and that is a great thing. And it is very disheartening to see social media and Hollywood create an image of the “perfect body” that is so unattainable, and most definitely not healthy. In order to reach this goal, many of us don’t eat according to our body’s needs. In extreme cases, this may come in the form of an eating disorder. If you’re an active individual, you need to eat to fuel your body properly! My biggest piece of advice here.. Balance, balance, and more balance. If you follow my social media accounts, you probably aren’t surprised to hear this, yet again. Do NOT deprive yourself of your favorite foods. But with that being said, don’t neglect those micro nutrients that your body needs, either. Oreos, doughnuts, and french fries are great, but so are sweet potatoes, berries, and avocados. For a healthy dose of fat, try my Spicy Pesto Avocado Sauce or Horseradish Salmon recipe! Be sure to eat according to your activity level. And if you need help in this area, please email me!

2. Overtraining– For some, rest is not a very favored concept. But, it is just as essential to your training routine as your workouts are. Exercising excessively is a prime suspect in hormonal imbalances. Just as you need to exercise your muscles in order to gain strength, they need rest in order to rebuild and repair. Treat your body with kindness, it’s the only one you have (and it’s a pretty awesome one, too)!

So now that we’ve covered some common causes of hormone imbalance, let’s get to the good stuff- some solutions! Like I mentioned before, these are what I found to be beneficial to me. Obviously, everyone is different and while I wish I had the cure-all answer for everyone, I do not. I encourage you to take away what you wish and hope that this information helps you figure out what works best for you!

1. Healthy Fats- Avocado, coconut oil, almond butter, salmon, and grass-fed beef are all great sources of healthy fats, and pretty tasty, too. A good balance of Omega-3 and Omega-6 fatty acids are essential for healthy hormone production. Unfortunately, there’s no doubt that fat has gotten a bad rap over the years. But, it’s important to note that healthy fats can really do your body some good. Don’t be scared to eat the healthy fats, like the ones listed above. Yes, they are higher in calories, but they are also packed with lots of benefits. Regulated hormone levels, a boosted metabolism (potentially aiding in fat loss), and healthier hair, skin, and nails are just some of these health benefits. Here is a more in depth article explaining the importance of including healthy fats in your diet!

2. Whey & Dairy Free– As of recently, I omitted all whey protein and dairy from my diet (with the exception of nonfat, plain Greek yogurt). And what do ya know, I have seen a drastic improvement in acne- Thank you, Jesus! If you’re struggling with acne (or other hormone-related problems), this is worth giving a shot. Luckily, I never consumed too much dairy to begin with and I’m not a huge fan of cheese (crazy, I know). So, this transition has been fairly easy for me.  Fortunately, there are a lot of dairy alternatives nowadays, such as almond milk, almond cheese, dairy free ice creams, and plant-based protein powder. Some of my favorites are So Delicious No Sugar Added ice cream, Nada Moo ice cream, Silkalmond milk, and these plant protein powders.

3. Probiotics– AKA the “little magic pill.” A healthy gut can make a world of a difference for your overall health and probiotics help make sure your gut is up to par! Your digestive tract can have a large impact on other bodily functions, like the endocrine system (acne), nervous system (depression/anxiety/stress/memory), muscular system (muscle recovery), and cardiovascular system (heart health). So, simply put: probiotics help promote a healthy gut -> a healthy gut assists in creating healthy body systems -> healthy body systems help balance your hormones. Sounds like a recipe for success to me. Read more here!

4. Avoid Plastic- Water bottles, tupperware, and other plastic household items may be affecting you more than you realize. Avoid heating food in plastic containers or letting plastic water bottles sit in a hot car. Toxins from the plastic are released into your food/water causing a variety of unwanted symptoms starting with a disruption of your hormones. Sticking to glass or metal storage containers are your best bet. Find more plastic-free suggestions here!

5. Fuel Your Body Properly- As previously mentioned, I cannot stress enough the importance of fueling your body appropriately. If you train hard and consistently, then you should eat to fuel your muscles accordingly. If you work a sedentary job and work out every once in awhile, then you should eat to fuel your muscles accordingly, too. Consuming too little calories can wreak havoc on your body, including throwing your hormones way out of whack (I know this all too well from experience). If you need help in this area, please contact me!

There are many other factors that contribute to healthy, balanced hormones, too. So, please do your own research and find the most effective solutions for you! I recommend the “trial and error” method- start trying different solutions to figure out what your body responds to best.

I hope these tips help and provide you with a little more insight into the complicated and complex world of hormones! Please feel free to contact me via email (kelseynicolefitness@gmail.com) or comment below with any questions, comments, or concerns! :)

Xoxo,

Kelsey Nicole

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
#nourishedoykelseynicole #foodblogging
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth
#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth 
#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #glutenfree #glutenfreebaking #healthybaking
Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #pumpkinmuffins #proteinpumpkinmuffins #glutenfreepumpkinmuffins
5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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