Afleveringen
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Have you been told to ditch carbs? In the world of keto and low-carb trends, let me tell you: Carbs are not the enemy. In fact, they’re essential, especially for women’s hormone health.
Carbs aren’t just about energy—they’re also about balance.
Brain Food:
Your brain thrives on glucose (a form of sugar that comes from carbs). When you’re under stress or tired, your brain craves carbs because that’s what it needs to function optimally. Restricting carbs? You might feel foggy, irritable, and more stressed.Hormone Health:
Cortisol: If you’re low on carbs, your stress hormone (cortisol) stays elevated, making it harder to recover from stress and even disrupting your sleep.
Thyroid: Your thyroid, the gland responsible for your metabolism, relies on carbs to produce hormones effectively. Low-carb diets can slow your metabolism.
Insulin: Skipping carbs can lead to insulin resistance over time, which impacts your energy, weight, and even fertility.
Digestive Health:
Your gut actually produces enzymes to break down carbs. Stop eating them, and your gut stops making those enzymes. When you reintroduce carbs, your digestion may struggle, leading to discomfort.Growth & Repair:
Growth hormone, which helps your body repair itself and maintain healthy tissues, is most active at night. But if your blood sugar isn’t stable during the day, this process can be disrupted, leaving you feeling less rejuvenated.“Don’t carbs cause weight gain?”
Not when you eat them in balance. Excessive carbs without enough protein or fats can contribute to weight gain, but eliminating them altogether can wreak havoc on your metabolism.“Isn’t sugar bad for hormones?”
It’s about quality, not elimination. Focus on whole, nutrient-dense carbs like fruits, veggies, and whole grains instead of processed sugars.Think of your body like a house. If the foundation is crooked, everything else is off—no matter how much you try to “fix” the details. Nutrition is that foundation. When your carbs, protein, and fat are balanced, your body can self-regulate more effectively, improving hormone health, stress levels, and even sleep.
I’m hosting a FREE 5-Day Hormone Balance & Metabolism Jumpstart where we’ll dive deeper into this and more: https://dr-beth-westie.mykajabi.com/free-5-day-metabolism-boost-hormone-balance-reset
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Did you know that years of dieting could be sabotaging your metabolism? Let’s unpack why this happens and, more importantly, how you can rebuild your metabolism for better energy and better health!
The Diet TrapFor decades, diet culture has pressured women to pursue unrealistic body standards. From cabbage soup diets to extreme calorie restriction, the message has been clear: smaller is better. But here’s the thing—this is not true, and it’s certainly not good for your metabolism.
When you restrict calories or cut out entire food groups, your metabolism adapts. It slows down to conserve energy because your body perceives these restrictions as a stressor. Over time, this makes it harder to lose weight, creates hormonal imbalances, and depletes your energy stores.
Why the Female Body is DifferentHere’s something diet culture ignores: the female body is designed to store fat as a survival mechanism. Fat is essential for hormone regulation, fertility, and overall health. When you drastically cut calories or follow extreme diets, your body clings to fat reserves even harder. It’s not you—it’s biology.
On top of that, factors like stress, lack of sleep, medications, and birth control can further impact your metabolism. Add in chronic dieting, and the result is often a sluggish metabolic rate, nutrient deficiencies, and burnout.
The Metabolism You WantThe good news? You don’t have to stay stuck in this cycle. The key to a healthy metabolism is fueling your body—not depriving it. It’s about giving your body the nutrients, rest, and movement it needs to function optimally.
Protein is Your Friend: Start your day with a protein-rich breakfast to support muscle repair and metabolism.
Prioritize Sleep: Growth hormone, essential for metabolic function, is released during deep sleep.
Manage Stress: High cortisol levels can wreak havoc on your metabolism. Build stress-reducing habits into your day.
Fuel Strategically: Eating enough calories and the right balance of nutrients keeps your metabolic “fire” burning.
Ready for a Reset?If you’re ready to break free from the dieting hamster wheel and build a metabolism that works for you, I’m inviting you to join my FREE 5-Day Metabolism Reset Challenge.
In just five days, you’ll learn how to:
Fuel your body for better energy.
Improve your digestion.
Build habits for long-term metabolic health.
Plus, we’ll be giving away prizes like DUTCH hormone tests, metabolism-supporting tinctures, and dry brushes to kickstart your journey.
This is a no-pressure, supportive challenge designed to help you feel better, fast. Whether you’re looking for a reset or just some practical tips, this challenge is the perfect place to start.
Details at a Glance:📅 When: February 3rd - February 7th
🎁 Prizes: Dutch hormone tests, metabolism tinctures, and more!
📍 Where: Online
💰 Cost: FREE👉 Join the Challenge Here: https://dr-beth-westie.mykajabi.com/free-5-day-metabolism-boost-hormone-balance-reset
I know how exhausting it can feel to try diet after diet and end up disappointed. Let’s shift the focus to fueling your body, improving your health, and building a metabolism that works for you—not against you.
I can’t wait to see you there!
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Zijn er afleveringen die ontbreken?
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Do you ever feel like you’re trapped in a body that’s having wild emotional responses for no reason? Like one moment you’re calm, and the next, you’re completely overwhelmed? You’re not alone.
Mood swings can feel like a rollercoaster—sudden anger, tears, or irritability that seem to come out of nowhere. But here’s the thing: it’s not “all in your head,” and you’re not overreacting. Your body may be signaling deeper imbalances.
Mood swings aren’t just a simple A + B = C equation. Women’s physiology is incredibly complex, and factors like hormone imbalances, nutrient deficiencies, and stress play a major role. Here are some common culprits:
Hormonal Imbalances: Issues with estrogen processing or progesterone levels often show up on advanced hormone tests like the DUTCH test. Adrenal Stress: Elevated cortisol (your stress hormone) can throw your emotional balance off. Nutrient Deficiencies: Lacking key vitamins or minerals can exacerbate mood swings. Sleep Issues: Poor-quality sleep leaves you emotionally vulnerable.Severe mood swings don’t just affect you—they can ripple through your relationships, work, and overall well-being. One client described feeling like Dr. Jekyll and Mr. Hyde, losing patience with her kids and spouse, and even jeopardizing lifelong friendships.
Your mood swing road map:
Testing is Key: A comprehensive hormone test can pinpoint the root causes of your mood swings. Support Your Liver: Estrogen is processed through the liver, and if it’s sluggish, emotions like anger can build up. Tailored Nutrition: Small tweaks to your diet can make a huge difference in how you feel. Stress Management: Addressing adrenal fatigue can stabilize your emotional responses.You don’t have to live at the mercy of your mood swings. With the right tools, you can regain control and feel like yourself again.
Join the next 12 week Hormone solution: https://drbethwestie.com/waitlist/
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You're hot then you're cold… unlike the Katy Perry song, hot flashes are NOT fun.
And from an Eastern medicine perspective, they may also signify "stuck energy" or issues with stress response and detox pathways.
Major ugh.
But wait, you are not destined to be stuck in the night sweat - hot flash cycle forever!
Let’s unpack these sweaty episodes:
Common Triggers for Hot Flashes
Stress: Emotional, physical, and chemical stress can all contribute. Examples include:
High-intensity workouts followed by stressful to do list.
Emotional events like a job change, divorce, or death.
Chemical triggers such as caffeine, alcohol, spicy foods, and fermented foods.
Dietary Factors: Foods high in sugars, alcohol, and certain irritants (like nightshade vegetables) can exacerbate symptoms.
Liver and Gut Health: According to traditional Chinese medicine, nighttime hot flashes often occur during liver detoxification hours (1-3 AM). Issues like bloating, constipation, or diarrhea can signal gut-related concerns.
So let’s make it stop!!Start with Testing: A personalized approach begins with understanding your body's unique needs. Recommended tests include:
Dutch Test: A comprehensive hormone test to pinpoint imbalances.
GI Map: To assess gut health and ensure proper digestion.
Full Thyroid Panel: Since the thyroid regulates body temperature, a detailed evaluation of TSH, T3, T4, and antibodies is essential.
Manage Stress:
Incorporate meditation, mindfulness, or yoga and BOUNDARIES
Use adaptogens like ashwagandha or rhodiola to support cortisol regulation.
Support Detox Pathways:
Water-Soluble Pathway: Stay hydrated, add mineral-rich foods, and boost lymphatic flow through gentle exercise or dry brushing.
Fat-Soluble Pathway: Focus on liver and gut health by reducing alcohol and sugar, incorporating fiber, and addressing digestive concerns.
Adjust Your Diet:
Avoid or limit caffeine, alcohol, spicy foods, and fermented foods if they trigger symptoms.
Opt for anti-inflammatory and hormone-balancing foods like leafy greens, healthy fats, and lean proteins.
Consider Targeted Supplements:
Adaptogens for stress.
Liver-supportive nutrients like milk thistle and dandelion root.
Probiotics to enhance gut health.
Candace did it! She struggled with hot flashes for nearly two years despite trying medications, OBGYN recommendations, and advice from friends. After starting a customized protocol based on DUTCH test results, her symptoms initially worsened as her body released a backlog of hormones. Within weeks, the hot flashes significantly decreased and eventually disappeared. Today, she sleeps soundly and doesn’t wake up in a pool of sweat!
If you are ready to tackle the hot flashes FOR GOOD, I've got a 12 week hormone solution plan for you: https://drbethwestie.com/waitlist/
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Most of what we’ve been told about boosting metabolism is incomplete—or just plain wrong. Cutting calories? Over-exercising? These approaches might work for a while, but they often backfire, especially for women as we age and our hormones shift.
Your metabolism is more than a calorie-burning machine; it’s the foundation of how your body creates energy, processes nutrients, and detoxifies naturally. Here are the top three ways to support your metabolism for lasting energy, health, and vibrancy:
1️⃣ Fuel Your Body Properly
Stop starving yourself! Consistently eating too little slows your metabolism and deprives your body of essential nutrients. Instead, focus on nourishment. Prioritize whole, nutrient-dense foods and enjoy treats without guilt. When you fuel your body well, your metabolism can handle more—whether it’s cookies made with love or a holiday feast.2️⃣ Build and Maintain Muscle
Muscle is a metabolic powerhouse. The more lean muscle you have, the more energy your body burns—even at rest. Incorporate strength training into your routine and ensure you’re getting enough protein to repair and build muscle. Even adding just five pounds of lean muscle can significantly boost your basal metabolic rate.3️⃣ Support Natural Detox Pathways
Your body’s natural detox systems—like your liver, lymphatic system, and digestive tract—play a huge role in metabolism. If you experience bloating, sluggish digestion, or fatigue, these pathways may need support. Simple steps like dry brushing, sweating through exercise or sauna sessions, and staying hydrated can help your body flush out toxins and function optimally.I’ve got an entire 12 week plan mapped out for you, complete with hormone testing, meal guides, training videos, live coaching sessions and supplements!
Click here if you’d like to join us for the next Hormone Solution: https://drbethwestie.com/waitlist/
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More exercise isn’t always better… it’s HOW you exercise and WHEN you exercise that really matters.
Here are some mistakes that women make with exercise that end up making things WORSE:
Mistake #1: Over-Exercise
If you’re battling adrenal fatigue, pushing through intense workouts can backfire. Signs like lingering soreness or not getting stronger despite consistent effort mean your body is crying out for rest. Instead, try light yoga, walking, or gentle resistance training to support recovery.Mistake #2: Ignoring Your Body’s History
Your past stressors matter. Trauma, major life transitions, and even positive stress like a dream move can impact your body’s response to exercise. Your nervous system may interpret stress as a signal to escape—leaving you exhausted when you need energy most.Mistake #3: Sticking to Exercise You Hate
Not a fan of weightlifting? That’s fine! Exercise is personal, so explore Pilates, barre, or small-group fitness classes. Find what excites you and connects you with others. Exercise should be enjoyable, not a chore.Mistake #4: Exercising Without Guidance
Not all workout plans are created equal. If your progress has stalled, it’s time to understand what your body truly needs.You don’t need to work harder. You need to work smarter. Stop spinning your wheels. Reconnect with your body, understand what it needs, and start seeing real results.
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Is your metabolism really working against you?
You’ve done all “the right things” like adjusting your diet and movement and still feel sluggish.
Hormonal imbalances can play a massive role in metabolic dysfunction and even body composition.
Your hormones regulate more than you might realize. Imbalances can lead to issues with your metabolism: fatigue and weight loss resistance. This isn’t just about calories in versus calories out. It’s about how your body processes, stores, and uses energy. For women especially, factors like stress, sleep, and digestive health can drastically alter metabolic processes.
This resistance often happens because your fat cells aren’t static. They’re highly dynamic and responsive to hormones like estrogen and cortisol. If your body is under stress or storing excess hormones, your fat cells hold on tightly. This is why yo-ho dieting is so harmful!
The female body is designed to prioritize survival. When you’re stressed or underfed, your system may “freeze” metabolically, locking down fat storage and shifting away from building lean muscle. Even the most grueling workouts and restrictive diets can backfire in this state.
So what can you do??
You can TEST! Since hormones are at the root of the symptoms, we need to see exactly what those hormones are doing. Unlike standard blood tests, which measure a mix of free and bound hormones, the DUTCH test gives a clearer picture of how your body is processing and utilizing hormones. For example:
Is your body storing excess estrogen?
Are your cortisol levels too low to support a healthy metabolism?
If you suspect a metabolism or hormone imbalance, get your new year DUTCH test here: https://drbethwestie.com/dutch-hormone-testing/
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The holidays are a whirlwind. Between Thanksgiving, Christmas, New Year’s, and every party and get-together in between, it’s no wonder many of us start January feeling burned out, puffy, and far from our best selves. It’s time to reset your cortisol and kick off the new year on the right foot—slow and steady.
Here’s how:
1. Evaluate Before You AddInstead of diving headfirst into intense gym sessions or restrictive diets, start by taking something away. Overwhelming your system with big changes can do more harm than good. For example, try cutting out alcohol (hello, Dry January!) or reducing sugar intake before adding intense workouts to your routine.
2. Prioritize Nervous System SupportYour body craves routine and calm after the holiday chaos. Focus on:
Sleep: Establish a consistent bedtime and wake time. Good sleep is foundational for cortisol recovery.
Nutrient-Dense Foods: Incorporate leafy greens, organ meats, animal proteins, and plenty of minerals.
Dry Brushing: Stimulate your lymphatic system and reduce cortisol buildup. Bonus: it’s great for your skin too.
Adrenal Tinctures: Consider blends with ashwagandha, maca, or kava kava to support both high and low cortisol levels.
3. Slow and Steady Wins the RaceRemember the story of the tortoise and the hare? Sustainable habits, not quick fixes, are the key to long-term health. Rushing into an intense regimen can worsen adrenal fatigue and stress. Instead, take it one step at a time.
4. Test, Don’t GuessIf you’re unsure where to start, start with a DUTCH test. This comprehensive hormone test helps pinpoint exactly what your body needs so you can take targeted action.
Start small, stay steady, and give your body the recovery it deserves.
Get your test here: https://drbethwestie.com/dutch-hormone-testing/
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I am so excited to share this interview I had with Amanda Kuda!
Amanda is an alcohol-free lifestyle expert. She’s a holistic life coach, speaker and author living, working and playing in Austin, TX. As a coach, Amanda helps ambitious, soul-centered women stop drinking and start manifesting the life they deserve and desire.
She teaches a modern approach to personal development, self-actualization and spiritual enlightenment through the lens of elective sobriety. Amanda’s first book, Unbottled Potential: Break Up With Alcohol And Break Through To Your Best Life is out now (Penguin Random House / Avery) is available now wherever books are sold.
Her work has been featured on CNN, Business Insider, and The Skimm.
Exclusive Access to Amanda’s 21-Day Challenge: https://www.amandakuda.com/challenge
Amanda's Instagram: https://www.instagram.com/amandakuda/
Amanda's Website: https://www.amandakuda.com
Unbottled Potential on Amazon: https://a.co/d/fHooI5M
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Have you ever thought, “It’s not my fault, I inherited it from my mom”? While your DNA sets the stage, your environment and lifestyle also play leading roles in your health.
Genetics loads the gun. Lifestyle pulls the trigger.
This means that while you may carry certain genetic predispositions, it’s your daily habits and environment that determine whether those traits become active or remain dormant. Factors like stress, nutrition, and even life events can activate or suppress your genetic tendencies. For example:
Pregnancy can act as a major stressor, revealing hidden health issues like postpartum thyroiditis. This condition is often tied to genetics but can be exacerbated by life events.
The Power of Genetic Testing: Understanding your unique genetic profile is like having a roadmap for your health. It provides insights into:
How your body handles stress (methylation).
Your predisposition to hormone imbalances or autoimmune conditions.
The best foods, supplements, and lifestyle practices to optimize your health.
Take methylation as an example. It’s a crucial process your body uses to repair DNA, manage stress, and detoxify. If you’re not a strong methylator, small lifestyle changes like eating B-complex-rich foods (leafy greens, wild-caught fish) and managing stress can significantly improve your health.
Why This Matters: Genetic testing empowers you to take control. Instead of guessing why certain health issues arise, you gain clarity and actionable steps to support your well-being. With the right insights, you can shift your lifestyle to work with your genes, not against them.
Get your genetic blueprint here: https://dr-beth-westie.mykajabi.com/offers/38Fg4ByH/checkout
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In July, our family faced a moment that shook us to the core. My husband, a lifelong athlete and ultra-marathoner, came dangerously close to losing his life. What unfolded was a painful reminder of the importance of listening to our bodies and respecting their limits.
Over the years, my husband’s love for running had grown into an all-consuming obsession. He pushed his body to extremes, racing back-to-back ultra-marathons in grueling conditions. The warning signs were there: fatigue, a persistent headache, and difficulty recovering. But the drive to "do one more race" overshadowed them all.
After a particularly challenging race, his body broke down. Symptoms like vomiting, severe muscle pain, and extreme fatigue signaled something deeply wrong. Lab results confirmed the terrifying truth: rhabdomyolysis. His muscles were breaking down, flooding his bloodstream with toxins that his kidneys struggled to filter.
For two months, my once-unstoppable husband could barely care for himself. I watched as this bear of a man lost 20 pounds, struggled to swallow food, and battled constant pain. Sleepless nights, endless IV therapies, and careful monitoring became our new normal as I fought to keep him alive.
Six months later, he’s on the road to recovery, but life has changed. Simple joys like running with our dogs or enjoying Thanksgiving dinner are taken slowly. His stamina isn’t what it once was, and we’re still unsure about long-term impacts. But through it all, we’ve learned powerful lessons about balance, recovery, and the dangers of pushing too far.
Ladies, as you read this, I urge you to listen to your body. Health is not just about doing more or going harder; it’s about nourishing and caring for yourself. Let’s honor the strength of our bodies by giving them the care they deserve.
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"Quit crying about it, or I'll give you something to cry about."
Many of us grew up hearing phrases like this, dismissing our emotions as if stress were just a fleeting feeling. But what if I told you stress is not just “in your head” but a full-body experience that impacts every system you rely on?
Stress is our body's natural response to challenges, releasing cortisol to help us react and adapt. But unlike squirrels or deer, humans don't just "shake it off" after the danger passes. Our brains can perceive stress from thoughts alone—whether reliving a past trauma, dreading an upcoming meeting, or imagining a worst-case scenario. And our bodies respond as if the threat is real.
Here’s how chronic stress shows up in the female body:
Hormones Out of Balance: Stress disrupts cortisol, leading to fatigue, poor sleep, and even weight gain.
Brain Fog: Stress shifts brain function, sidelining logical decision-making in favor of survival instincts.
Digestive Distress: Enzymes and motility change, impacting nutrient absorption and gut health.
Immune Dysfunction: Women are disproportionately diagnosed with autoimmune diseases—a likely connection to chronic stress.
Emotional Eating: Under stress, your brain craves sugars and salts for quick energy, driving unhealthy cravings.
Our culture often pressures women to manage everyone else’s stress while ignoring their own. Is it any wonder so many women experience burnout, chronic fatigue, or unexplainable health symptoms?
The Good News:
You can rewire your response to stress. It starts with recognizing the signals your body sends and intentionally calming your nervous system. Tools like adaptogenic herbs (ashwagandha, maca, rhodiola - try this blend!) mindfulness practices, and even short meditations can work wonders.
Take it from one of my clients. She struggled with stress for over a decade, even after improving her diet and supplements. But when she committed to daily meditation, she lost over 5 pounds in just a few weeks—not because she ate less or exercised more, but because her body finally relaxed.
Stress is not "just a feeling." It's a cascade of physical responses that, left unchecked, can derail your health. The key is to give your body permission to REST.
Need stress support? FREE Shipping & 15% OFF with code: GIFT
https://nutritionforyourhormones.com/collections/all
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Progesterone is your body’s natural balancer. It counteracts estrogen, helps you sleep better, improves your mood, regulates your cycle, and even supports bone health. It’s also key for the second half of your cycle (the luteal phase) and for overall balance and fertility.
But here’s the catch: you must ovulate to produce progesterone. Stress, nutrient deficiencies, or imbalanced cortisol can throw your system off, making ovulation harder — and your progesterone levels plummet.
This is where my Progesterobalance Tincture comes in. With natural, time-tested ingredients like Vitex, red raspberry leaf, and Damiana, this tincture supports your body to:
▶ Regulate your cycle
▶ Reduce PMS symptoms (goodbye, cramps and clots!)
▶ Improve mood and sleep
▶ Balance progesterone levels naturallyWhether you’re dealing with irregular cycles, perimenopause chaos, or just feeling off, this blend is a game-changer. And no — you’re not broken. Your body just needs the right support!
Try Progesterobalance Tincture today — your hormones will thank you. FREE Shipping & 15% OFF with code: GIFT https://nutritionforyourhormones.com/products/estrobalance-progesterobalance-bundle
*code must be applied at checkout - the discount cannot be applied after the purchase is made.
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Estrogen is like the ugly step sister who gets blamed for everything, but actually it’s essential for women!
Yes, too much or too little will easily throw your body into a slew of uncomfortable symptoms, if you can get this hormone in balance, it can be a superpower.
Estrogen is a hormone primarily produced by the ovaries, although it’s also made in smaller amounts by fat cells, adrenal tissue, and even neural tissue. It plays a central role in:
Puberty: Triggering the development of secondary sex characteristics.
Menstrual Cycle: Building the uterine lining to support fertility.
Bone Health: Supporting bone density and strength, essential for preventing osteoporosis.
Muscle Repair: Aiding in muscle repair and building.
Heart Health: Contributing to cardiovascular health by protecting blood vessels.
Brain Function: Crossing the blood-brain barrier to influence neurotransmitter production and cognitive health.
Skin, Hair, and Nails: Supporting the health of mucous membranes and connective tissues.
An imbalance in estrogen can lead to a variety of challenges:
Estrogen Dominance: Common in conditions like PCOS, endometriosis, and fibroids, excess estrogen can lead to weight gain, insulin resistance, and hormonal disruptions.
Low Estrogen Levels: Often caused by stress, restrictive eating, or menopause, this can result in low bone density, poor muscle recovery, and difficulty maintaining a healthy menstrual cycle.
Here’s a fascinating (and frustrating) fact: fat cells produce estrogen. For those with excess adipose tissue, this can create a cycle of estrogen dominance, which can be challenging to break. On the flip side, rapid weight loss can release stored estrogen from fat cells, temporarily disrupting your cycle and causing symptoms like heavy periods or cramping.
Let’s balance that estrogen:
Nutritional Support: Seed cycling and eating for your cycle can help regulate estrogen levels month after month.
Herbal Tinctures: Incorporating Eastern medicine herbs like estrogen-balancing tinctures during the first two weeks of your cycle and progesterone-supportive tinctures during the second two weeks can be game-changing.
Liver and Gut Health: Your liver and gut are responsible for processing and eliminating excess estrogen. A nutrient-rich diet and staying hydrated can support these pathways.
Stress Management: Chronic stress can disrupt hormone production. Practices like yoga, meditation, and adequate sleep can keep your hormones in check.
Hormones like estrogen don’t operate in isolation. They’re part of a dance with other hormones, like progesterone, which counterbalances estrogen. When your body’s cycle is supported, magic happens: regular cycles, easier weight management, and improved overall health.
Need estrogen or progesterone support? FREE Shipping & 15% OFF with code: GIFT https://nutritionforyourhormones.com/products/estrobalance-progesterobalance-bundle
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You may not be familiar with adrenal fatigue, but you probably know what it’s like to experience extreme fatigue that no amount of coffee can fix.
Adrenal fatigue doesn’t develop overnight. It’s often the result of years of chronic stress, which can come from:
Trauma: Physical injuries, overexertion from exercise, or illness.
Toxins: Environmental pollutants, chemicals in cleaning products, or imbalances in your body such as high histamine levels.
Thoughts: Mental stressors like anxiety, overthinking, or unresolved conflicts.
You can actually test for adrenal fatigue! My favorite diagnostic tool is the DUTCH test (Dried Urine Test for Comprehensive Hormones), which measures free and bioavailable cortisol.
Repeat after me, “I’m not crazy. I’m not lazy. It’s my hormones.”
Here’s what you can do to help:
Nutrition: Focus on nourishing your body with adequate protein, vitamins, and minerals. Chronic stress depletes your reserves, so replenishment is crucial.
Adaptogens: Herbs like ashwagandha, maca, rhodiola, and reishi can help regulate your stress response by balancing cortisol levels.
Sleep: Prioritize quality rest. Consistent sleep is vital for repairing your HPA axis. If your lifestyle involves irregular hours (like night shifts), it may require adjustments.
Stress Management: While it’s easier said than done, finding ways to lower mental stress—through mindfulness, therapy, or support groups—can make a big difference.
Customized Support: Personalized supplements or tinctures may be recommended based on your test results.
Think of it as refueling a car running on empty; you need to fill the tank completely before expecting optimal performance.
If you think you are struggling with stress and cortisol issues, I’d love to help.
Apply for my most comprehensive testing and support here:
https://drbethwestie.com/jumpstart-program/
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Ahhh the high protein craze - How much protein do women really need every day?
Let’s talk about it! Plus, I’ll share my own protein routine and how I manage to consistently meet my protein goals (even with a busy life).
Here’s the truth: as women, especially during hormonal transitions like pregnancy, menopause, or high-stress periods, we need MORE protein to thrive.
A common starting point is to aim for 1 gram of protein per pound of *ideal* body weight, but this still might need some tweaks. Your needs may be higher if you’re:
Highly active or strength training
Going through menopause (more on this in a bit)
Recovering from illness or high stress
Example:
My Daily Protein Routine
If you’re 5’2” and 120 pounds (or that’s your goal), 100–120 grams of protein per day is a good range. For women in menopause, your baseline may increase—what worked pre-menopause might not cut it anymore.I’m 6’2”, moderately active, and aiming to build muscle. Here’s what my day looks like to hit my goal of 170 grams of protein: (My range is anywhere from 170-190 grams)
Breakfast:
Four eggs cooked in butter or avocado oil
Toast with peanut butter & hemp seeds
~30 grams of protein
Mid-Morning Snack:
Protein shake with 24 grams of protein
Grass-fed collagen (adds 14 grams)
~40 grams total
Lunch:
A can of tuna
Side salad or veggies with cottage cheese
~40 grams
Snack Options:
Greek yogurt with berries and honey (18–24 grams per serving)
A plant-based protein bar (20 grams)
Dinner:
Lean protein like venison, chicken, or fish
Veggies and a side (e.g., sweet potatoes)
~40 grams
During menopause, your body requires more protein to maintain muscle mass, bone health, and metabolism. For instance, if you previously thrived on 100 grams daily, your new baseline might be 120 grams. Don’t skimp here!
Let’s boost it!Protein pace: Eat protein every 2–3 hours.
Use shakes or bars to fill gaps when cooking isn’t an option.
Prep protein-rich foods like hard-boiled eggs, Greek yogurt, or cottage cheese.
It doesn’t have to be overwhelming - start by increasing your protein intake at one meal or snack each day and watch how your energy and strength improve.
Let's connect!
Facebook: https://facebook.com/drbethwestie
Instagram: https://instagram.com/drbethwestie
If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]
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If you or someone in your life has ADHD you know it’s like marching to the beat of your own drum.
As someone diagnosed at 16 (rare in the ‘90s), I’ve worked hard to implement and discover natural solutions for managing ADHD.
ADHD is often misunderstood, especially in women. While boys are traditionally diagnosed for being disruptive, girls can exhibit subtler signs, like “spacing out” or daydreaming. Your brain isn’t broken; it simply works differently.
This mindset shift has been huge for me!
Here are some lifestyle changes I recommend:
Physical Activity: Movement fuels focus. Daily exercise—even as simple as a walk—can significantly improve concentration.
Sleep Hygiene: Quality sleep is essential for brain recovery. Sleep deprivation hits harder for those with ADHD.
Nutrition: Prioritize protein and healthy fats to stabilize energy levels and support neurotransmitter production.
Caffeine with Purpose: For many, a small dose of caffeine can actually enhance focus, especially during challenging phases of the menstrual cycle.
People with ADHD excel in short bursts of productivity. Build a schedule that includes:
Brain Breaks: Alternate between focused work and rest. Even a 10-minute walk or meditation can reset your mind.
Flexible Workspaces: If you can, design your environment to minimize distractions and suit your energy flow.
ADHD symptoms fluctuate with hormonal changes, especially during the menstrual cycle. Understanding your cycle and aligning your tasks with high-energy phases can make a huge difference. For example:
Follicular Phase (Days 1–14): Higher estrogen supports focus. Use this phase for detail-oriented work.
Luteal Phase (Days 15–28): With higher progesterone, energy may dip, making simpler tasks or creative work a better fit.
Check Your Dopamine LevelsADHD often ties back to dopamine deficiency. Simple steps to boost dopamine include:
Engaging in activities that bring you joy.
Exploring natural supplements, like adaptogenic herbs, to support adrenal health.
Managing ADHD naturally is about tailoring your lifestyle to your brain’s needs. It’s a journey of trial and error, but the rewards—a focused, fulfilling life—are well worth it.
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I have the best deals for you!
I know you are bombarded with holiday deals, so that’s why I made this a simple, one stop shop with all my discount codes included.
Seriously, these are top-rated resources, companies, and wellness tools I absolutely love. My hormones, skin, and daily routine would truly not be the same without them. :)
Get the gift guide
My holiday guide includes:
1. Ryze Mushroom CoffeeSay goodbye to the jitters and hello to adaptogen-powered mornings! This instant coffee blend supports stress management and keeps you energized all day. Perfect for busy mornings or an afternoon pick-me-up during the holiday hustle.
2. Equip Grass-Fed Collagen & Protein PowdersLooking for glowing skin, stronger joints, and balanced nutrition? Equip’s grass-fed collagen and protein powders are my go-to. Their collagen supports skin, hair, and nail health, while their colostrum gummies boost digestion and immunity—especially handy during flu season.
3. Red Light Therapy Panels & MasksThis is the ultimate self-care tool! Whether it’s easing sore muscles, calming menstrual cramps, or improving skin health, red light therapy delivers results. I even use it on my dogs after a day of hunting adventures—talk about versatility!
4. Ultra Human RingFor the health data enthusiast in your life, this biometric tracking ring monitors basal body temperature, heart rate variability, and more. Durable, sleek, and packed with functionality, it’s perfect for anyone looking to optimize their wellness routines.
5. Mira Hormone MonitorThis at-home urine test tracks hormones like E3, progesterone, and LH. It’s perfect for those trying to conceive, navigating perimenopause, or simply curious about their cycle.
6. Dutch TestDive deep into your hormone health with the gold standard of hormone testing. This dried urine test provides a comprehensive look at your hormonal balance and is a must-have for anyone focused on long-term health.
7. Nutrition for Hormones TincturesSupport your cycle naturally with hormone-balancing tinctures like EstroBalance, Adrenal Balance, and Detox Support. These are perfect gifts for anyone looking to feel their best all month long.
8. Potential Power Nutrition Plant-Based ProteinThis plant-based protein powder is a dream for those with sensitive digestion. With 24 grams of protein per serving and anti-inflammatory ingredients like turmeric and cinnamon, it’s a pantry must-have.
Why Wellness Gifts Are the BestThese gifts aren’t just thoughtful—they show you truly care about someone’s wellness. Whether it’s better sleep, glowing skin, or improved energy, each of these items adds value to daily life. And don’t forget, it’s okay to gift yourself a little something, too. 😉
Explore all the details and discounts in the holiday guide, and let’s make this season the healthiest yet!
Get the gift guide
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It’s the time of year that we are bombarded with ads, discounts and products, and wellness trends are no exception!
So how do you decide which ones are worth your time and investment?
Here are some science-backed tools that actually work.
1. Sauna TherapyA sauna—or heat therapy—has been used for centuries for its incredible health benefits, from improving circulation to enhancing recovery. Starting slow is key: if you’re new, begin with low temperatures (e.g., 110°F for 5 minutes) and gradually increase. Regular sauna sessions can:
Help with detoxification.
Soothe muscle and joint pain.
Improve sleep by supporting body temperature regulation.
Whether you use a traditional sauna or a red-light sauna, the benefits can be life-changing. Bonus: pair it with a hot bath for a sleep-enhancing routine.
2. Cold TherapyCold plunges and showers are trending, but proceed with care—especially if you have thyroid or adrenal issues. Cold therapy boosts circulation, immune health, and metabolic function, but jumping into extremes can do more harm than good. Start small:
End your shower with cool water for 10–20 seconds.
Gradually build tolerance before considering ice baths.
For women, balance is key: avoid excessive cold exposure, especially if you’re working on hormone health or fertility.
3. Gua ShaGua sha tools have been used for thousands of years in Eastern medicine to improve lymphatic drainage, reduce tension, and enhance scar tissue healing. While social media hypes gua sha for sculpting the jawline, its real power lies in its therapeutic benefits.
4. Red Light TherapyStruggling to get enough sunlight? Red light therapy mimics the benefits of natural light, supporting:
Reduced inflammation.
Improved skin health.
Cellular repair and energy production.
Invest in a high-quality device, and use it consistently. It’s an upfront cost, but over time, it pays off for the entire family—even pets!
5. Sound TherapyWhile newer on the wellness radar, sound therapy—including singing bowls and frequency machines—has ancient roots. These tools:
Help calm the nervous system.
Support vagus nerve stimulation.
Promote relaxation and mental clarity.
Perfect for grounding during stressful times, sound therapy offers a holistic way to reset your system.
As a thank you to my listeners, I’m offering 15% off + free shipping all of my supplements and tinctures with code: GIFT
Happy Shopping: https://nutritionforyourhormones.com
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As a female health practitioner I often get asked, "What’s YOUR current supplement routine?" Well, here it is—a breakdown of what I’m currently using to support my health, hormones, and overall wellness.
I recently completed an updated DUTCH hormone test (results pending—stay tuned for an update!), but for now, this is my baseline regimen:
Daily
AdrenalBalance Tincture (Once daily, sometimes twice):
Why I use it: Helps manage stress and keeps my system regulated during life’s busy moments.
Key Ingredients: Ashwagandha, maca, rhodiola, reishi, kava kava, and valerian—designed for balance, not sedation.
Bonus: I double up on stressful days to stay grounded.
Cycle-Specific Tinctures:
EstroBalance: Supports estrogen regulation during days 1–14 of my cycle.
ProgesteroBalance: Promotes warmth and hormonal support during days 15–28, featuring cayenne for a warming effect.
How I use them: A single dose under the tongue, timed with my cycle.
Seasonal supplementsBeef Liver Capsules: A nutrient powerhouse packed with natural vitamins and minerals.
Vitamin D: A winter must-have for mood, immune support, and overall vitality (hello, Minnesota winters!).
For Better Sleep (When Needed)Sleep Support Tincture:
Why I love it: Combines hops flower, lemon balm, valerian, and chamomile to help me wind down naturally—no melatonin needed.
How I use it: A small dose before bed, adjusting as needed for the perfect relaxation level.
Workout-Specific SupportCreatine (Pre-workout): Supports lean muscle building and recovery.
Branched-Chain Amino Acids (Post-workout): Essential for rebuilding muscle tissue, boosting metabolism, and improving energy.
Why Tinctures?I’ve streamlined my routine to avoid the overwhelm of popping 20+ pills daily (been there, done that). Tinctures offer:
Customizable dosing.
Easy absorption.
Minimal hassle!
This simple yet effective routine keeps me feeling my best. I’ll share updates once my DUTCH test results come in and my protocol shifts!
P.S. Keep an eye out for some big holiday discounts coming next week! If you’re unsure where to start, I’m happy to help. 😊
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