Love YourHormones

Love Your Hormones

This eBook is a guide to how our health is a�ected by hormones and vice versa.

Many of us aren’t sure how hormones work, what causes hormonal imbalances,

and most importantly, how we can help regulate them.

We’ll focus on hormones that a�ect common areas of concern — Stress, Sleep,

Mood, and Metabolism. We’ll explore the nourishing benefits superfoods have

on our hormones, and suggest daily practices for overall well-being.

The beautiful thing about health is that we have more autonomy and control

than many believe. Understanding your hormones can give you an insight into

your own health and empower you to make the changes your body needs.

We hope you find this information helpful and we wish you abundance of health!

With love,

The Sunfood team

Introduction

Love Your Hormones

InfographicA visual representation of how our hormones are connected to each other,

and how they are related to common areas of concern.

Chapter 1: Know Your Hormones

Love Your Hormones

Chapter 1: Know Your Hormones

Melatonin: The Sleep HormoneLong gone are the days when sleep deprivation

was a cool thing. It isn’t.

Sleep problems can cause a serious imbalance in

the body and lead to many health issues like

weakening of the immune function, increased

risk of cardiovascular disease2, and long-term

weight gain.

Sleep is crucial to our physical and mental well-being. The body uses tryptophan

(an amino acid) to produce melatonin3, a hormone that helps regulate sleep. If you

have trouble staying asleep or wake up often throughout the night, you’re likely to

be low in melatonin.

Serotonin: The Happy HormoneWhen we’re stressed we tend to crave foods that

don’t serve our long-term goals.

The reason we reach for sugary and fatty foods is

because they make us feel happy due to the

release of the neurotransmitters called serotonin

and dopamine.

Serotonin is secreted by the gut and a�ects our mood and the feeling of

well-being. People who have low levels of serotonin are prone to depression,

anxiety, as well as other mental and gut conditions.

You can help your body with diet and exercise4 as well as incorporating

superfoods that help elevate serotonin production. This means better mood and

feeling of well-being, and better sleep as serotonin plays a critical role in keeping

you asleep during the night.

Estrogen, Progesterone & Testosterone: The Sex HormonesEstrogen, progesterone, and testosterone are the

sex hormones that talk to each other. When in

balance, they create a synergy in the body.

They are, however, responsible for more than our

libido. They play a critical role in healthy weight

management and mood.

Insulin: The Glucose KeyThe natural changes in estrogen, progesterone, and testosterone a�ect other

hormones like insulin. When misfiring, insulin can disrupt the way our body stores

and uses calories, which causes weight gain. The more weight we gain, the worse

the system functions, causing more weight gain. It becomes a vicious cycle.

Insulin is a hormone you hear often discussed in the cases of diabetes. When

insulin is out of balance, your body becomes numb to it. As a result, your blood

sugar becomes unstable and you store excess fat because your glucose

regulation is broken.

Hormones are chemical messengers that transfer information from one set of

cells to another to coordinate the functions of the body1. Hormones a�ect how

we feel, sleep, grow, look... you name it and hormones play a part.

Cortisol: The Stress HormoneRise and grind can be an e�ective way to achieve

goals, but in the long term it might not be a

sustainable option for the body.

Heavy workouts, long hours at the o�ice and/or

long nights out might lead to cortisol levels being

elevated.

As a result, it can cause weight gain, ongoing

fatigue and low motivation in the long run.

High cortisol levels can damage the lining of your gut, which can lead to health

issues associated with absorption of vitamins and minerals.

When cortisol is out of balance you may experience sugar cravings, feeling tired

but wired, and di�iculty winding down before bed.

To keep cortisol levels in check practice slowing down: try a lower intensity or

a shorter workout to keep cortisol levels at bay. Schedule some time for

yourself: take a bath, go for a walk, do yoga, get a massage, or book an

acupuncture session.

Love Your Hormones

Chapter 1: Know Your Hormones

Melatonin: The Sleep HormoneLong gone are the days when sleep deprivation

was a cool thing. It isn’t.

Sleep problems can cause a serious imbalance in

the body and lead to many health issues like

weakening of the immune function, increased

risk of cardiovascular disease2, and long-term

weight gain.

Sleep is crucial to our physical and mental well-being. The body uses tryptophan

(an amino acid) to produce melatonin3, a hormone that helps regulate sleep. If you

have trouble staying asleep or wake up often throughout the night, you’re likely to

be low in melatonin.

Serotonin: The Happy HormoneWhen we’re stressed we tend to crave foods that

don’t serve our long-term goals.

The reason we reach for sugary and fatty foods is

because they make us feel happy due to the

release of the neurotransmitters called serotonin

and dopamine.

Serotonin is secreted by the gut and a�ects our mood and the feeling of

well-being. People who have low levels of serotonin are prone to depression,

anxiety, as well as other mental and gut conditions.

You can help your body with diet and exercise4 as well as incorporating

superfoods that help elevate serotonin production. This means better mood and

feeling of well-being, and better sleep as serotonin plays a critical role in keeping

you asleep during the night.

Estrogen, Progesterone & Testosterone: The Sex HormonesEstrogen, progesterone, and testosterone are the

sex hormones that talk to each other. When in

balance, they create a synergy in the body.

They are, however, responsible for more than our

libido. They play a critical role in healthy weight

management and mood.

Insulin: The Glucose KeyThe natural changes in estrogen, progesterone, and testosterone a�ect other

hormones like insulin. When misfiring, insulin can disrupt the way our body stores

and uses calories, which causes weight gain. The more weight we gain, the worse

the system functions, causing more weight gain. It becomes a vicious cycle.

Insulin is a hormone you hear often discussed in the cases of diabetes. When

insulin is out of balance, your body becomes numb to it. As a result, your blood

sugar becomes unstable and you store excess fat because your glucose

regulation is broken.

Hormones are chemical messengers that transfer information from one set of

cells to another to coordinate the functions of the body1. Hormones a�ect how

we feel, sleep, grow, look... you name it and hormones play a part.

Cortisol: The Stress HormoneRise and grind can be an e�ective way to achieve

goals, but in the long term it might not be a

sustainable option for the body.

Heavy workouts, long hours at the o�ice and/or

long nights out might lead to cortisol levels being

elevated.

As a result, it can cause weight gain, ongoing

fatigue and low motivation in the long run.

High cortisol levels can damage the lining of your gut, which can lead to health

issues associated with absorption of vitamins and minerals.

When cortisol is out of balance you may experience sugar cravings, feeling tired

but wired, and di�iculty winding down before bed.

To keep cortisol levels in check practice slowing down: try a lower intensity or

a shorter workout to keep cortisol levels at bay. Schedule some time for

yourself: take a bath, go for a walk, do yoga, get a massage, or book an

acupuncture session.

Melatonin: The Sleep HormoneLong gone are the days when sleep deprivation

was a cool thing. It isn’t.

Sleep problems can cause a serious imbalance in

the body and lead to many health issues like

weakening of the immune function, increased

risk of cardiovascular disease2, and long-term

weight gain.

Sleep is crucial to our physical and mental well-being. The body uses tryptophan

(an amino acid) to produce melatonin3, a hormone that helps regulate sleep. If you

have trouble staying asleep or wake up often throughout the night, you’re likely to

be low in melatonin.

Serotonin: The Happy HormoneWhen we’re stressed we tend to crave foods that

don’t serve our long-term goals.

The reason we reach for sugary and fatty foods is

because they make us feel happy due to the

release of the neurotransmitters called serotonin

and dopamine.

Serotonin is secreted by the gut and a�ects our mood and the feeling of

well-being. People who have low levels of serotonin are prone to depression,

anxiety, as well as other mental and gut conditions.

Love Your Hormones

Chapter 1: Know Your Hormones

You can help your body with diet and exercise4 as well as incorporating

superfoods that help elevate serotonin production. This means better mood and

feeling of well-being, and better sleep as serotonin plays a critical role in keeping

you asleep during the night.

Estrogen, Progesterone & Testosterone: The Sex HormonesEstrogen, progesterone, and testosterone are the

sex hormones that talk to each other. When in

balance, they create a synergy in the body.

They are, however, responsible for more than our

libido. They play a critical role in healthy weight

management and mood.

Insulin: The Glucose KeyThe natural changes in estrogen, progesterone, and testosterone a�ect other

hormones like insulin. When misfiring, insulin can disrupt the way our body stores

and uses calories, which causes weight gain. The more weight we gain, the worse

the system functions, causing more weight gain. It becomes a vicious cycle.

Insulin is a hormone you hear often discussed in the cases of diabetes. When

insulin is out of balance, your body becomes numb to it. As a result, your blood

sugar becomes unstable and you store excess fat because your glucose

regulation is broken.

Hormones are chemical messengers that transfer information from one set of

cells to another to coordinate the functions of the body1. Hormones a�ect how

we feel, sleep, grow, look... you name it and hormones play a part.

Cortisol: The Stress HormoneRise and grind can be an e�ective way to achieve

goals, but in the long term it might not be a

sustainable option for the body.

Heavy workouts, long hours at the o�ice and/or

long nights out might lead to cortisol levels being

elevated.

As a result, it can cause weight gain, ongoing

fatigue and low motivation in the long run.

High cortisol levels can damage the lining of your gut, which can lead to health

issues associated with absorption of vitamins and minerals.

When cortisol is out of balance you may experience sugar cravings, feeling tired

but wired, and di�iculty winding down before bed.

To keep cortisol levels in check practice slowing down: try a lower intensity or

a shorter workout to keep cortisol levels at bay. Schedule some time for

yourself: take a bath, go for a walk, do yoga, get a massage, or book an

acupuncture session.

Chapter 2: Listen to Your Hormones

Love Your Hormones

Chapter 2: Listen to Your Hormones

StressThey say stress is a silent killer, but for many it’s loud and clear. It manifests in

the form of di�erent symptoms and ailments.

Stress is the culprit of many health concerns that can show up as poor sleep,

restlessness, hormonal imbalances, skin problems, mood fluctuations,

problems with digestion, weight gain, and other issues.

Listening to our stress might be the best thing we can do to begin

understanding what our body needs to heal.

Stress isn’t out to get you. Rather it’s drawing your attention to where change

is needed. Not to worry. You’ve got this! Identifying the root cause of your

physical manifestations of stress is the first step to gaining perspective on

where you should start.

Our lifestyle plays a big role in how our bodies perceive and respond to stress

and hormones play a major role as well. Elevated levels of cortisol – the stress

hormone – can send our body into a tailspin, a�ecting other hormones like

estrogen, testosterone, and progesterone, as well as production of melatonin

and serotonin that help our systems running properly.

Listening to our stress might be the best thing we can do to begin understanding

what our body needs to heal.

MoodJust like our physical health, mental health is paramount to leading a healthy,

happy, and fulfilling life.

The quality of our mental health and mood can depend on many factors:

balanced hormones, adequate sleep, proper diet and exercise, doing what we

love with people we love, and taking care of ourselves in the best way we can.

Our gut is home to our microbiome – gut bacteria that’s there to protect our

physical and mental health. According to the latest research our gut health is

connected to our mental health6, and there’s substantial evidence about the

gut-brain axis7. Studies found that including probiotics in your diet helps

patients with the cases of depression and anxiety8.

Diets that support the growth of the good bacteria were found to improve

emotional, physical, digestive and cognitive well-being9. How we feel

emotionally is impacted by the web of neurotransmitters and hormones

manufactured from the food and the bacteria in our intestines10. Consuming

sugary foods puts a strain on the liver11, which copes with blood-sugar

Love Your Hormones

Chapter 2: Listen to Your Hormones

SleepSleep is the foundation of good health. It helps your body recover, keeps your

brain sharp, and improves your immune system. Research shows chronic

sleep loss can lead to a number of serious health issues such as increase in

cancer risk, metabolic syndrome and other risks5.

Good sleep begins the moment we wake up in the morning. It includes all

aspects of your day: what you eat, how you move, how you relax and take care

of yourself.

Sleep is a key component of hormonal balance. Skimping on sleep can throw

the hormones o�, which can lead to health issues such as irregular cycle for

women, weight gain, low energy levels, fatigue, and low libido to name a few.

Our body produces testosterone, estrogen, and progesterone during sleep,

especially during REM sleep. In addition to promoting a healthy sex drive in

men and women, testosterone has a protective e�ect on the heart and

reduces inflammatory proteins that can cause heart damage.

During sleep your body fights weight gain and promotes muscle

development. The sympathetic nervous system is turned down to regulate

hormones that keep our weight in check, while the body releases human

growth hormone that repairs the muscle fibers.

fluctuations. Avoiding insulin spikes that come from sugar-filled fixes and

refined carbohydrates can help regulate your mood.

Sleep plays a critical role as well. Chronic lack of sleep sends your cortisol

levels through the roof12, which puts stress on your adrenals leading to lowered

serotonin13 – the happy hormone.

MetabolismMaintaining a healthy weight depends on many factors: the foods you eat,

your sleep, the way you move your body; however, there are some fat loss

blockers you can begin addressing today.

Along with other hormones, estrogen is responsible for how we respond to

food, drink, and supplements. Estrogen dominance is the main reason why

women have a harder time losing weight compared to men.

One of the best ways to help the body excrete excess estrogen from your

system is fiber. Incorporating superfoods like Flaxseed and Chia Seeds into

your diet will help address that issue.

The typical American diet — loaded with sugar and processed foods — can lead

to insulin resistance. Insulin is the “key” that allows glucose to be transported

to the cell, so it later can be used as a source of energy.

When the “key” isn’t working, it throws o� your metabolism and can cause

weight gain and other serious health issues. Eating a diet rich in fiber and low

in processed sugar and fat can help regulate insulin response and metabolism.

Testosterone is a key player in muscle formation, bone mass, fat distribution,

and brain health. It’s produced by both men and women – although men

produce more.

Low testosterone levels are associated with weight gain in men and women.

Weight resistance training is a great way to preserve muscle mass and activate

the production of testosterone. One of the advantages of weight training is

your body burns more calories at rest, as muscle requires more energy.

The more energy your body burns at rest, the more e�icient your metabolism

will be. It’s a win-win.

Good sleep begins the moment we wake up in the morning.

Love Your Hormones

Chapter 2: Listen to Your Hormones

MoodJust like our physical health, mental health is paramount to leading a healthy,

happy, and fulfilling life.

The quality of our mental health and mood can depend on many factors:

balanced hormones, adequate sleep, proper diet and exercise, doing what we

love with people we love, and taking care of ourselves in the best way we can.

Our gut is home to our microbiome – gut bacteria that’s there to protect our

physical and mental health. According to the latest research our gut health is

connected to our mental health6, and there’s substantial evidence about the

gut-brain axis7. Studies found that including probiotics in your diet helps

patients with the cases of depression and anxiety8.

Diets that support the growth of the good bacteria were found to improve

emotional, physical, digestive and cognitive well-being9. How we feel

emotionally is impacted by the web of neurotransmitters and hormones

manufactured from the food and the bacteria in our intestines10. Consuming

sugary foods puts a strain on the liver11, which copes with blood-sugar

SleepSleep is the foundation of good health. It helps your body recover, keeps your

brain sharp, and improves your immune system. Research shows chronic

sleep loss can lead to a number of serious health issues such as increase in

cancer risk, metabolic syndrome and other risks5.

Good sleep begins the moment we wake up in the morning. It includes all

aspects of your day: what you eat, how you move, how you relax and take care

of yourself.

Sleep is a key component of hormonal balance. Skimping on sleep can throw

the hormones o�, which can lead to health issues such as irregular cycle for

women, weight gain, low energy levels, fatigue, and low libido to name a few.

Our body produces testosterone, estrogen, and progesterone during sleep,

especially during REM sleep. In addition to promoting a healthy sex drive in

men and women, testosterone has a protective e�ect on the heart and

reduces inflammatory proteins that can cause heart damage.

During sleep your body fights weight gain and promotes muscle

development. The sympathetic nervous system is turned down to regulate

hormones that keep our weight in check, while the body releases human

growth hormone that repairs the muscle fibers.

fluctuations. Avoiding insulin spikes that come from sugar-filled fixes and

refined carbohydrates can help regulate your mood.

Sleep plays a critical role as well. Chronic lack of sleep sends your cortisol

levels through the roof12, which puts stress on your adrenals leading to lowered

serotonin13 – the happy hormone.

MetabolismMaintaining a healthy weight depends on many factors: the foods you eat,

your sleep, the way you move your body; however, there are some fat loss

blockers you can begin addressing today.

Along with other hormones, estrogen is responsible for how we respond to

food, drink, and supplements. Estrogen dominance is the main reason why

women have a harder time losing weight compared to men.

One of the best ways to help the body excrete excess estrogen from your

system is fiber. Incorporating superfoods like Flaxseed and Chia Seeds into

your diet will help address that issue.

The typical American diet — loaded with sugar and processed foods — can lead

to insulin resistance. Insulin is the “key” that allows glucose to be transported

to the cell, so it later can be used as a source of energy.

When the “key” isn’t working, it throws o� your metabolism and can cause

weight gain and other serious health issues. Eating a diet rich in fiber and low

in processed sugar and fat can help regulate insulin response and metabolism.

Testosterone is a key player in muscle formation, bone mass, fat distribution,

and brain health. It’s produced by both men and women – although men

produce more.

Low testosterone levels are associated with weight gain in men and women.

Weight resistance training is a great way to preserve muscle mass and activate

the production of testosterone. One of the advantages of weight training is

your body burns more calories at rest, as muscle requires more energy.

The more energy your body burns at rest, the more e�icient your metabolism

will be. It’s a win-win.

Avoiding insulin spikes that come from sugar-filled fixes and refined carbohydrates

can help regulate your mood.

MoodJust like our physical health, mental health is paramount to leading a healthy,

happy, and fulfilling life.

The quality of our mental health and mood can depend on many factors:

balanced hormones, adequate sleep, proper diet and exercise, doing what we

love with people we love, and taking care of ourselves in the best way we can.

Our gut is home to our microbiome – gut bacteria that’s there to protect our

physical and mental health. According to the latest research our gut health is

connected to our mental health6, and there’s substantial evidence about the

gut-brain axis7. Studies found that including probiotics in your diet helps

patients with the cases of depression and anxiety8.

Diets that support the growth of the good bacteria were found to improve

emotional, physical, digestive and cognitive well-being9. How we feel

emotionally is impacted by the web of neurotransmitters and hormones

manufactured from the food and the bacteria in our intestines10. Consuming

sugary foods puts a strain on the liver11, which copes with blood-sugar

SleepSleep is the foundation of good health. It helps your body recover, keeps your

brain sharp, and improves your immune system. Research shows chronic

sleep loss can lead to a number of serious health issues such as increase in

cancer risk, metabolic syndrome and other risks5.

Good sleep begins the moment we wake up in the morning. It includes all

aspects of your day: what you eat, how you move, how you relax and take care

of yourself.

Sleep is a key component of hormonal balance. Skimping on sleep can throw

the hormones o�, which can lead to health issues such as irregular cycle for

women, weight gain, low energy levels, fatigue, and low libido to name a few.

Our body produces testosterone, estrogen, and progesterone during sleep,

especially during REM sleep. In addition to promoting a healthy sex drive in

men and women, testosterone has a protective e�ect on the heart and

reduces inflammatory proteins that can cause heart damage.

During sleep your body fights weight gain and promotes muscle

development. The sympathetic nervous system is turned down to regulate

hormones that keep our weight in check, while the body releases human

growth hormone that repairs the muscle fibers.

Love Your Hormones

Chapter 2: Listen to Your Hormones

fluctuations. Avoiding insulin spikes that come from sugar-filled fixes and

refined carbohydrates can help regulate your mood.

Sleep plays a critical role as well. Chronic lack of sleep sends your cortisol

levels through the roof12, which puts stress on your adrenals leading to lowered

serotonin13 – the happy hormone.

MetabolismMaintaining a healthy weight depends on many factors: the foods you eat,

your sleep, the way you move your body; however, there are some fat loss

blockers you can begin addressing today.

Along with other hormones, estrogen is responsible for how we respond to

food, drink, and supplements. Estrogen dominance is the main reason why

women have a harder time losing weight compared to men.

One of the best ways to help the body excrete excess estrogen from your

system is fiber. Incorporating superfoods like Flaxseed and Chia Seeds into

your diet will help address that issue.

The typical American diet — loaded with sugar and processed foods — can lead

to insulin resistance. Insulin is the “key” that allows glucose to be transported

to the cell, so it later can be used as a source of energy.

When the “key” isn’t working, it throws o� your metabolism and can cause

weight gain and other serious health issues. Eating a diet rich in fiber and low

in processed sugar and fat can help regulate insulin response and metabolism.

Testosterone is a key player in muscle formation, bone mass, fat distribution,

and brain health. It’s produced by both men and women – although men

produce more.

Low testosterone levels are associated with weight gain in men and women.

Weight resistance training is a great way to preserve muscle mass and activate

the production of testosterone. One of the advantages of weight training is

your body burns more calories at rest, as muscle requires more energy.

The more energy your body burns at rest, the more e�icient your metabolism

will be. It’s a win-win.

Estrogen dominance is the main reason why women have a harder time losing

weight compared to men.

MoodJust like our physical health, mental health is paramount to leading a healthy,

happy, and fulfilling life.

The quality of our mental health and mood can depend on many factors:

balanced hormones, adequate sleep, proper diet and exercise, doing what we

love with people we love, and taking care of ourselves in the best way we can.

Our gut is home to our microbiome – gut bacteria that’s there to protect our

physical and mental health. According to the latest research our gut health is

connected to our mental health6, and there’s substantial evidence about the

gut-brain axis7. Studies found that including probiotics in your diet helps

patients with the cases of depression and anxiety8.

Diets that support the growth of the good bacteria were found to improve

emotional, physical, digestive and cognitive well-being9. How we feel

emotionally is impacted by the web of neurotransmitters and hormones

manufactured from the food and the bacteria in our intestines10. Consuming

sugary foods puts a strain on the liver11, which copes with blood-sugar

SleepSleep is the foundation of good health. It helps your body recover, keeps your

brain sharp, and improves your immune system. Research shows chronic

sleep loss can lead to a number of serious health issues such as increase in

cancer risk, metabolic syndrome and other risks5.

Good sleep begins the moment we wake up in the morning. It includes all

aspects of your day: what you eat, how you move, how you relax and take care

of yourself.

Sleep is a key component of hormonal balance. Skimping on sleep can throw

the hormones o�, which can lead to health issues such as irregular cycle for

women, weight gain, low energy levels, fatigue, and low libido to name a few.

Our body produces testosterone, estrogen, and progesterone during sleep,

especially during REM sleep. In addition to promoting a healthy sex drive in

men and women, testosterone has a protective e�ect on the heart and

reduces inflammatory proteins that can cause heart damage.

During sleep your body fights weight gain and promotes muscle

development. The sympathetic nervous system is turned down to regulate

hormones that keep our weight in check, while the body releases human

growth hormone that repairs the muscle fibers.

Love Your Hormones

Chapter 2: Listen to Your Hormones

fluctuations. Avoiding insulin spikes that come from sugar-filled fixes and

refined carbohydrates can help regulate your mood.

Sleep plays a critical role as well. Chronic lack of sleep sends your cortisol

levels through the roof12, which puts stress on your adrenals leading to lowered

serotonin13 – the happy hormone.

MetabolismMaintaining a healthy weight depends on many factors: the foods you eat,

your sleep, the way you move your body; however, there are some fat loss

blockers you can begin addressing today.

Along with other hormones, estrogen is responsible for how we respond to

food, drink, and supplements. Estrogen dominance is the main reason why

women have a harder time losing weight compared to men.

One of the best ways to help the body excrete excess estrogen from your

system is fiber. Incorporating superfoods like Flaxseed and Chia Seeds into

your diet will help address that issue.

The typical American diet — loaded with sugar and processed foods — can lead

to insulin resistance. Insulin is the “key” that allows glucose to be transported

to the cell, so it later can be used as a source of energy.

When the “key” isn’t working, it throws o� your metabolism and can cause

weight gain and other serious health issues. Eating a diet rich in fiber and low

in processed sugar and fat can help regulate insulin response and metabolism.

Testosterone is a key player in muscle formation, bone mass, fat distribution,

and brain health. It’s produced by both men and women – although men

produce more.

Low testosterone levels are associated with weight gain in men and women.

Weight resistance training is a great way to preserve muscle mass and activate

the production of testosterone. One of the advantages of weight training is

your body burns more calories at rest, as muscle requires more energy.

The more energy your body burns at rest, the more e�icient your metabolism

will be. It’s a win-win.

The more energy your body burns at rest, the more e�cient your

metabolism will be. It’s a win-win.

Chapter 3: Love Your Hormones

Love Your Hormones

Chapter 3: Love Your Hormones

STRESS + CORTISOLStress can send the adrenals into overload, which can throw cortisol levels out

of whack. These vital organs hold an extremely high concentration of vitamin

C and therefore need an avid supply in order to thrive14.

Superfood BoostersCamu Camu is a super-fruit grown in the rainforests of South

America and is cherished by the indigenous Amazonian people

for its nourishing benefits. Containing up to 60% more vitamin C

than an orange, Camu Camu in powder form carries incredible

bioavailability and can be used e�iciently within the body.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to the research, maca reduces psychological

symptoms, including anxiety and depression and has positive

e�ects on energy, stamina, and mood15.

Golden Milk Super Blend is a unique blend of warming spices

and adaptogens (Maca) to support your body. It helps bring

down the stress and inflammation in the body thanks to

curcumin-rich turmeric. It’s rich in antioxidants that can help

combat free radicals, preventing premature aging. It’s simply

delicious and can be enjoyed morning or night.

Healthy PracticesSome of the ways to begin addressing high levels of cortisol in your body is to

have your plate brimming with vegetables. Many vegetables and herbs like

turmeric have been known to fight inflammation in the body.

Adopt enjoyable stress-reducing activities. Try yoga, acupuncture, or

meditating. If reading for an hour helps you feel less stressed, do that. Another

great way to reduce stress is to spend time in nature. Mountains, beaches,

forests, and parks are all amazing any time of year. Take time to spend in nature.

SLEEP + MELATONINWhen getting ready for sleep, we don’t want to hinder our melatonin production.

Consuming foods high in tryptophan and magnesium will aid our bodies to

produce melatonin and help our nervous system to relax.

Superfood BoostersAlmonds are high in potassium and B vitamins, which help

our nervous systems relax. You can have a few almonds 30

minutes before bed — no need to count sheep when your

head hits the pillow.

Pumpkin Seeds pack up to 600mg of tryptophan within a

100g serving. In addition, it provides a solid dose of zinc – a

precursor to boosting serotonin levels – which then equates

to melatonin production16.

Magnesium Oil plays an integral role in more than 300

chemical reactions that keep the body working properly,

including the proper growth and maintenance of bones, nerves,

muscles, and many other parts of the body. It plays a critical role

in regulating sleep. If you’re tossing and turning all night you

might be deficient in magnesium.

Healthy PracticesLimit screen time in the evening so your body can e�ectively produce melatonin.

Heavy meals before bed can also hinder your sleep. Co�ee in the afternoon can

a�ect your sleep negatively, as ca�eine can stay in your system for up to 6 hours.

Give magnesium a try, it’s very helpful with stress reduction and sleep.

MOOD + SEROTONINOur mood is regulated by a hormone called serotonin, 95% of which is

produced in the gut. Foods that are rich in flavonoids, probiotics, and

tryptophan will boost serotonin production, helping elevate our mood and the

feeling of well-being.

Superfood BoostersCacao is rich in flavonoid content and promotes increase in

serotonin levels in the body. That’s why when we eat

chocolate; it creates a feel-good response in our brain and

body. Ditch the store-bought chocolate and go for cacao.

Probiotics have been shown in some cases to alleviate the

symptoms of depression17, and have been linked to lower social

anxiety18. Sunfood Super Probiotics contains 50 Billion cultures of

eight di�erent strains of probiotics for maximum support of

healthy gut bacteria.

Cashews are high in tryptophan, which helps increase levels

of serotonin. Nuts have fiber, which acts as prebiotic that

feeds your gut’s good bacteria. In addition cashews are a

source of good fats.

Healthy PracticesExercise is another great way to help with serotonin and dopamine levels. A

release of endorphins occurs when exercising, which elevates mood. Regular

exercise may help relieve stress and boost your confidence.

METABOLISM + INSULIN, ESTROGEN, TESTOSTERONEHelping your body regulate cortisol and estrogen levels by consuming foods

that help keep both in balance is paramount to a healthy metabolism.

Superfood BoostersChia seeds are a great source of fiber – 11g per 2 Tbsp serving,

providing 44% of the daily dietary recommendation19.

Consuming adequate amounts of fiber promotes a healthy

metabolism and is preventative against many chronic diseases20.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to a study, maca reduces psychological symptoms,

including anxiety and depression and has positive e�ects on

energy, stamina, and mood21.

Turmeric contains a compound called curcumin that is a

known antioxidant, and anti-inflammatory. Turmeric

stimulates our fat-burning systems to help with weight loss22

and improves estrogen metabolism23.

Healthy PracticesIf you have excess weight, most likely you have inflammation in your system

that’s throwing your estrogen levels out of balance. Weight can be a complex

issue to figure out, but you can start with incorporating high-fiber superfoods

like Chia Seeds to help you excrete excess estrogen. Try adding Turmeric for

lowering inflammation.

Incorporating regular exercise is paramount to achieving a healthy weight.

Overdoing it or going too hard might spike your cortisol levels, which in turn

can slow down the process of achieving your optimal weight. What’s the best

form of exercise? It’s the one you’ll actually do. Find something you enjoy and

stick to it.

STRESS + CORTISOLStress can send the adrenals into overload, which can throw cortisol levels out

of whack. These vital organs hold an extremely high concentration of vitamin

C and therefore need an avid supply in order to thrive14.

Superfood BoostersCamu Camu is a super-fruit grown in the rainforests of South

America and is cherished by the indigenous Amazonian people

for its nourishing benefits. Containing up to 60% more vitamin C

than an orange, Camu Camu in powder form carries incredible

bioavailability and can be used e�iciently within the body.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to the research, maca reduces psychological

symptoms, including anxiety and depression and has positive

e�ects on energy, stamina, and mood15.

Golden Milk Super Blend is a unique blend of warming spices

and adaptogens (Maca) to support your body. It helps bring

down the stress and inflammation in the body thanks to

curcumin-rich turmeric. It’s rich in antioxidants that can help

combat free radicals, preventing premature aging. It’s simply

delicious and can be enjoyed morning or night.

Love Your Hormones

Chapter 3: Love Your Hormones

Healthy PracticesSome of the ways to begin addressing high levels of cortisol in your body is to

have your plate brimming with vegetables. Many vegetables and herbs like

turmeric have been known to fight inflammation in the body.

Adopt enjoyable stress-reducing activities. Try yoga, acupuncture, or

meditating. If reading for an hour helps you feel less stressed, do that. Another

great way to reduce stress is to spend time in nature. Mountains, beaches,

forests, and parks are all amazing any time of year. Take time to spend in nature.

SLEEP + MELATONINWhen getting ready for sleep, we don’t want to hinder our melatonin production.

Consuming foods high in tryptophan and magnesium will aid our bodies to

produce melatonin and help our nervous system to relax.

Superfood BoostersAlmonds are high in potassium and B vitamins, which help

our nervous systems relax. You can have a few almonds 30

minutes before bed — no need to count sheep when your

head hits the pillow.

Pumpkin Seeds pack up to 600mg of tryptophan within a

100g serving. In addition, it provides a solid dose of zinc – a

precursor to boosting serotonin levels – which then equates

to melatonin production16.

Magnesium Oil plays an integral role in more than 300

chemical reactions that keep the body working properly,

including the proper growth and maintenance of bones, nerves,

muscles, and many other parts of the body. It plays a critical role

in regulating sleep. If you’re tossing and turning all night you

might be deficient in magnesium.

Healthy PracticesLimit screen time in the evening so your body can e�ectively produce melatonin.

Heavy meals before bed can also hinder your sleep. Co�ee in the afternoon can

a�ect your sleep negatively, as ca�eine can stay in your system for up to 6 hours.

Give magnesium a try, it’s very helpful with stress reduction and sleep.

MOOD + SEROTONINOur mood is regulated by a hormone called serotonin, 95% of which is

produced in the gut. Foods that are rich in flavonoids, probiotics, and

tryptophan will boost serotonin production, helping elevate our mood and the

feeling of well-being.

Superfood BoostersCacao is rich in flavonoid content and promotes increase in

serotonin levels in the body. That’s why when we eat

chocolate; it creates a feel-good response in our brain and

body. Ditch the store-bought chocolate and go for cacao.

Probiotics have been shown in some cases to alleviate the

symptoms of depression17, and have been linked to lower social

anxiety18. Sunfood Super Probiotics contains 50 Billion cultures of

eight di�erent strains of probiotics for maximum support of

healthy gut bacteria.

Cashews are high in tryptophan, which helps increase levels

of serotonin. Nuts have fiber, which acts as prebiotic that

feeds your gut’s good bacteria. In addition cashews are a

source of good fats.

Healthy PracticesExercise is another great way to help with serotonin and dopamine levels. A

release of endorphins occurs when exercising, which elevates mood. Regular

exercise may help relieve stress and boost your confidence.

METABOLISM + INSULIN, ESTROGEN, TESTOSTERONEHelping your body regulate cortisol and estrogen levels by consuming foods

that help keep both in balance is paramount to a healthy metabolism.

Superfood BoostersChia seeds are a great source of fiber – 11g per 2 Tbsp serving,

providing 44% of the daily dietary recommendation19.

Consuming adequate amounts of fiber promotes a healthy

metabolism and is preventative against many chronic diseases20.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to a study, maca reduces psychological symptoms,

including anxiety and depression and has positive e�ects on

energy, stamina, and mood21.

Turmeric contains a compound called curcumin that is a

known antioxidant, and anti-inflammatory. Turmeric

stimulates our fat-burning systems to help with weight loss22

and improves estrogen metabolism23.

Healthy PracticesIf you have excess weight, most likely you have inflammation in your system

that’s throwing your estrogen levels out of balance. Weight can be a complex

issue to figure out, but you can start with incorporating high-fiber superfoods

like Chia Seeds to help you excrete excess estrogen. Try adding Turmeric for

lowering inflammation.

Incorporating regular exercise is paramount to achieving a healthy weight.

Overdoing it or going too hard might spike your cortisol levels, which in turn

can slow down the process of achieving your optimal weight. What’s the best

form of exercise? It’s the one you’ll actually do. Find something you enjoy and

stick to it.

Love Your Hormones

Chapter 3: Love Your Hormones

STRESS + CORTISOLStress can send the adrenals into overload, which can throw cortisol levels out

of whack. These vital organs hold an extremely high concentration of vitamin

C and therefore need an avid supply in order to thrive14.

Superfood BoostersCamu Camu is a super-fruit grown in the rainforests of South

America and is cherished by the indigenous Amazonian people

for its nourishing benefits. Containing up to 60% more vitamin C

than an orange, Camu Camu in powder form carries incredible

bioavailability and can be used e�iciently within the body.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to the research, maca reduces psychological

symptoms, including anxiety and depression and has positive

e�ects on energy, stamina, and mood15.

Golden Milk Super Blend is a unique blend of warming spices

and adaptogens (Maca) to support your body. It helps bring

down the stress and inflammation in the body thanks to

curcumin-rich turmeric. It’s rich in antioxidants that can help

combat free radicals, preventing premature aging. It’s simply

delicious and can be enjoyed morning or night.

Healthy PracticesSome of the ways to begin addressing high levels of cortisol in your body is to

have your plate brimming with vegetables. Many vegetables and herbs like

turmeric have been known to fight inflammation in the body.

Adopt enjoyable stress-reducing activities. Try yoga, acupuncture, or

meditating. If reading for an hour helps you feel less stressed, do that. Another

great way to reduce stress is to spend time in nature. Mountains, beaches,

forests, and parks are all amazing any time of year. Take time to spend in nature.

SLEEP + MELATONINWhen getting ready for sleep, we don’t want to hinder our melatonin production.

Consuming foods high in tryptophan and magnesium will aid our bodies to

produce melatonin and help our nervous system to relax.

Superfood BoostersAlmonds are high in potassium and B vitamins, which help

our nervous systems relax. You can have a few almonds 30

minutes before bed — no need to count sheep when your

head hits the pillow.

Pumpkin Seeds pack up to 600mg of tryptophan within a

100g serving. In addition, it provides a solid dose of zinc – a

precursor to boosting serotonin levels – which then equates

to melatonin production16.

Magnesium Oil plays an integral role in more than 300

chemical reactions that keep the body working properly,

including the proper growth and maintenance of bones, nerves,

muscles, and many other parts of the body. It plays a critical role

in regulating sleep. If you’re tossing and turning all night you

might be deficient in magnesium.

Healthy PracticesLimit screen time in the evening so your body can e�ectively produce melatonin.

Heavy meals before bed can also hinder your sleep. Co�ee in the afternoon can

a�ect your sleep negatively, as ca�eine can stay in your system for up to 6 hours.

Give magnesium a try, it’s very helpful with stress reduction and sleep.

MOOD + SEROTONINOur mood is regulated by a hormone called serotonin, 95% of which is

produced in the gut. Foods that are rich in flavonoids, probiotics, and

tryptophan will boost serotonin production, helping elevate our mood and the

feeling of well-being.

Superfood BoostersCacao is rich in flavonoid content and promotes increase in

serotonin levels in the body. That’s why when we eat

chocolate; it creates a feel-good response in our brain and

body. Ditch the store-bought chocolate and go for cacao.

Probiotics have been shown in some cases to alleviate the

symptoms of depression17, and have been linked to lower social

anxiety18. Sunfood Super Probiotics contains 50 Billion cultures of

eight di�erent strains of probiotics for maximum support of

healthy gut bacteria.

Cashews are high in tryptophan, which helps increase levels

of serotonin. Nuts have fiber, which acts as prebiotic that

feeds your gut’s good bacteria. In addition cashews are a

source of good fats.

Healthy PracticesExercise is another great way to help with serotonin and dopamine levels. A

release of endorphins occurs when exercising, which elevates mood. Regular

exercise may help relieve stress and boost your confidence.

METABOLISM + INSULIN, ESTROGEN, TESTOSTERONEHelping your body regulate cortisol and estrogen levels by consuming foods

that help keep both in balance is paramount to a healthy metabolism.

Superfood BoostersChia seeds are a great source of fiber – 11g per 2 Tbsp serving,

providing 44% of the daily dietary recommendation19.

Consuming adequate amounts of fiber promotes a healthy

metabolism and is preventative against many chronic diseases20.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to a study, maca reduces psychological symptoms,

including anxiety and depression and has positive e�ects on

energy, stamina, and mood21.

Turmeric contains a compound called curcumin that is a

known antioxidant, and anti-inflammatory. Turmeric

stimulates our fat-burning systems to help with weight loss22

and improves estrogen metabolism23.

Healthy PracticesIf you have excess weight, most likely you have inflammation in your system

that’s throwing your estrogen levels out of balance. Weight can be a complex

issue to figure out, but you can start with incorporating high-fiber superfoods

like Chia Seeds to help you excrete excess estrogen. Try adding Turmeric for

lowering inflammation.

Incorporating regular exercise is paramount to achieving a healthy weight.

Overdoing it or going too hard might spike your cortisol levels, which in turn

can slow down the process of achieving your optimal weight. What’s the best

form of exercise? It’s the one you’ll actually do. Find something you enjoy and

stick to it.

STRESS + CORTISOLStress can send the adrenals into overload, which can throw cortisol levels out

of whack. These vital organs hold an extremely high concentration of vitamin

C and therefore need an avid supply in order to thrive14.

Superfood BoostersCamu Camu is a super-fruit grown in the rainforests of South

America and is cherished by the indigenous Amazonian people

for its nourishing benefits. Containing up to 60% more vitamin C

than an orange, Camu Camu in powder form carries incredible

bioavailability and can be used e�iciently within the body.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to the research, maca reduces psychological

symptoms, including anxiety and depression and has positive

e�ects on energy, stamina, and mood15.

Golden Milk Super Blend is a unique blend of warming spices

and adaptogens (Maca) to support your body. It helps bring

down the stress and inflammation in the body thanks to

curcumin-rich turmeric. It’s rich in antioxidants that can help

combat free radicals, preventing premature aging. It’s simply

delicious and can be enjoyed morning or night.

Healthy PracticesSome of the ways to begin addressing high levels of cortisol in your body is to

have your plate brimming with vegetables. Many vegetables and herbs like

turmeric have been known to fight inflammation in the body.

Adopt enjoyable stress-reducing activities. Try yoga, acupuncture, or

meditating. If reading for an hour helps you feel less stressed, do that. Another

great way to reduce stress is to spend time in nature. Mountains, beaches,

forests, and parks are all amazing any time of year. Take time to spend in nature.

SLEEP + MELATONINWhen getting ready for sleep, we don’t want to hinder our melatonin production.

Consuming foods high in tryptophan and magnesium will aid our bodies to

produce melatonin and help our nervous system to relax.

Superfood BoostersAlmonds are high in potassium and B vitamins, which help

our nervous systems relax. You can have a few almonds 30

minutes before bed — no need to count sheep when your

head hits the pillow.

Love Your Hormones

Chapter 3: Love Your Hormones

Pumpkin Seeds pack up to 600mg of tryptophan within a

100g serving. In addition, it provides a solid dose of zinc – a

precursor to boosting serotonin levels – which then equates

to melatonin production16.

Magnesium Oil plays an integral role in more than 300

chemical reactions that keep the body working properly,

including the proper growth and maintenance of bones, nerves,

muscles, and many other parts of the body. It plays a critical role

in regulating sleep. If you’re tossing and turning all night you

might be deficient in magnesium.

Healthy PracticesLimit screen time in the evening so your body can e�ectively produce melatonin.

Heavy meals before bed can also hinder your sleep. Co�ee in the afternoon can

a�ect your sleep negatively, as ca�eine can stay in your system for up to 6 hours.

Give magnesium a try, it’s very helpful with stress reduction and sleep.

MOOD + SEROTONINOur mood is regulated by a hormone called serotonin, 95% of which is

produced in the gut. Foods that are rich in flavonoids, probiotics, and

tryptophan will boost serotonin production, helping elevate our mood and the

feeling of well-being.

Superfood BoostersCacao is rich in flavonoid content and promotes increase in

serotonin levels in the body. That’s why when we eat

chocolate; it creates a feel-good response in our brain and

body. Ditch the store-bought chocolate and go for cacao.

Probiotics have been shown in some cases to alleviate the

symptoms of depression17, and have been linked to lower social

anxiety18. Sunfood Super Probiotics contains 50 Billion cultures of

eight di�erent strains of probiotics for maximum support of

healthy gut bacteria.

Cashews are high in tryptophan, which helps increase levels

of serotonin. Nuts have fiber, which acts as prebiotic that

feeds your gut’s good bacteria. In addition cashews are a

source of good fats.

Healthy PracticesExercise is another great way to help with serotonin and dopamine levels. A

release of endorphins occurs when exercising, which elevates mood. Regular

exercise may help relieve stress and boost your confidence.

METABOLISM + INSULIN, ESTROGEN, TESTOSTERONEHelping your body regulate cortisol and estrogen levels by consuming foods

that help keep both in balance is paramount to a healthy metabolism.

Superfood BoostersChia seeds are a great source of fiber – 11g per 2 Tbsp serving,

providing 44% of the daily dietary recommendation19.

Consuming adequate amounts of fiber promotes a healthy

metabolism and is preventative against many chronic diseases20.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to a study, maca reduces psychological symptoms,

including anxiety and depression and has positive e�ects on

energy, stamina, and mood21.

Turmeric contains a compound called curcumin that is a

known antioxidant, and anti-inflammatory. Turmeric

stimulates our fat-burning systems to help with weight loss22

and improves estrogen metabolism23.

Healthy PracticesIf you have excess weight, most likely you have inflammation in your system

that’s throwing your estrogen levels out of balance. Weight can be a complex

issue to figure out, but you can start with incorporating high-fiber superfoods

like Chia Seeds to help you excrete excess estrogen. Try adding Turmeric for

lowering inflammation.

Incorporating regular exercise is paramount to achieving a healthy weight.

Overdoing it or going too hard might spike your cortisol levels, which in turn

can slow down the process of achieving your optimal weight. What’s the best

form of exercise? It’s the one you’ll actually do. Find something you enjoy and

stick to it.

STRESS + CORTISOLStress can send the adrenals into overload, which can throw cortisol levels out

of whack. These vital organs hold an extremely high concentration of vitamin

C and therefore need an avid supply in order to thrive14.

Superfood BoostersCamu Camu is a super-fruit grown in the rainforests of South

America and is cherished by the indigenous Amazonian people

for its nourishing benefits. Containing up to 60% more vitamin C

than an orange, Camu Camu in powder form carries incredible

bioavailability and can be used e�iciently within the body.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to the research, maca reduces psychological

symptoms, including anxiety and depression and has positive

e�ects on energy, stamina, and mood15.

Golden Milk Super Blend is a unique blend of warming spices

and adaptogens (Maca) to support your body. It helps bring

down the stress and inflammation in the body thanks to

curcumin-rich turmeric. It’s rich in antioxidants that can help

combat free radicals, preventing premature aging. It’s simply

delicious and can be enjoyed morning or night.

Healthy PracticesSome of the ways to begin addressing high levels of cortisol in your body is to

have your plate brimming with vegetables. Many vegetables and herbs like

turmeric have been known to fight inflammation in the body.

Adopt enjoyable stress-reducing activities. Try yoga, acupuncture, or

meditating. If reading for an hour helps you feel less stressed, do that. Another

great way to reduce stress is to spend time in nature. Mountains, beaches,

forests, and parks are all amazing any time of year. Take time to spend in nature.

SLEEP + MELATONINWhen getting ready for sleep, we don’t want to hinder our melatonin production.

Consuming foods high in tryptophan and magnesium will aid our bodies to

produce melatonin and help our nervous system to relax.

Superfood BoostersAlmonds are high in potassium and B vitamins, which help

our nervous systems relax. You can have a few almonds 30

minutes before bed — no need to count sheep when your

head hits the pillow.

Pumpkin Seeds pack up to 600mg of tryptophan within a

100g serving. In addition, it provides a solid dose of zinc – a

precursor to boosting serotonin levels – which then equates

to melatonin production16.

Magnesium Oil plays an integral role in more than 300

chemical reactions that keep the body working properly,

including the proper growth and maintenance of bones, nerves,

muscles, and many other parts of the body. It plays a critical role

in regulating sleep. If you’re tossing and turning all night you

might be deficient in magnesium.

Healthy PracticesLimit screen time in the evening so your body can e�ectively produce melatonin.

Heavy meals before bed can also hinder your sleep. Co�ee in the afternoon can

a�ect your sleep negatively, as ca�eine can stay in your system for up to 6 hours.

Give magnesium a try, it’s very helpful with stress reduction and sleep.

MOOD + SEROTONINOur mood is regulated by a hormone called serotonin, 95% of which is

produced in the gut. Foods that are rich in flavonoids, probiotics, and

tryptophan will boost serotonin production, helping elevate our mood and the

feeling of well-being.

Superfood BoostersCacao is rich in flavonoid content and promotes increase in

serotonin levels in the body. That’s why when we eat

chocolate; it creates a feel-good response in our brain and

body. Ditch the store-bought chocolate and go for cacao.

Probiotics have been shown in some cases to alleviate the

symptoms of depression17, and have been linked to lower social

anxiety18. Sunfood Super Probiotics contains 50 Billion cultures of

eight di�erent strains of probiotics for maximum support of

healthy gut bacteria.

Cashews are high in tryptophan, which helps increase levels

of serotonin. Nuts have fiber, which acts as prebiotic that

feeds your gut’s good bacteria. In addition cashews are a

source of good fats.

Healthy PracticesExercise is another great way to help with serotonin and dopamine levels. A

release of endorphins occurs when exercising, which elevates mood. Regular

exercise may help relieve stress and boost your confidence.

Love Your Hormones

Chapter 3: Love Your Hormones

METABOLISM + INSULIN, ESTROGEN, TESTOSTERONEHelping your body regulate cortisol and estrogen levels by consuming foods

that help keep both in balance is paramount to a healthy metabolism.

Superfood BoostersChia seeds are a great source of fiber – 11g per 2 Tbsp serving,

providing 44% of the daily dietary recommendation19.

Consuming adequate amounts of fiber promotes a healthy

metabolism and is preventative against many chronic diseases20.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to a study, maca reduces psychological symptoms,

including anxiety and depression and has positive e�ects on

energy, stamina, and mood21.

Turmeric contains a compound called curcumin that is a

known antioxidant, and anti-inflammatory. Turmeric

stimulates our fat-burning systems to help with weight loss22

and improves estrogen metabolism23.

Healthy PracticesIf you have excess weight, most likely you have inflammation in your system

that’s throwing your estrogen levels out of balance. Weight can be a complex

issue to figure out, but you can start with incorporating high-fiber superfoods

like Chia Seeds to help you excrete excess estrogen. Try adding Turmeric for

lowering inflammation.

Incorporating regular exercise is paramount to achieving a healthy weight.

Overdoing it or going too hard might spike your cortisol levels, which in turn

can slow down the process of achieving your optimal weight. What’s the best

form of exercise? It’s the one you’ll actually do. Find something you enjoy and

stick to it.

STRESS + CORTISOLStress can send the adrenals into overload, which can throw cortisol levels out

of whack. These vital organs hold an extremely high concentration of vitamin

C and therefore need an avid supply in order to thrive14.

Superfood BoostersCamu Camu is a super-fruit grown in the rainforests of South

America and is cherished by the indigenous Amazonian people

for its nourishing benefits. Containing up to 60% more vitamin C

than an orange, Camu Camu in powder form carries incredible

bioavailability and can be used e�iciently within the body.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to the research, maca reduces psychological

symptoms, including anxiety and depression and has positive

e�ects on energy, stamina, and mood15.

Golden Milk Super Blend is a unique blend of warming spices

and adaptogens (Maca) to support your body. It helps bring

down the stress and inflammation in the body thanks to

curcumin-rich turmeric. It’s rich in antioxidants that can help

combat free radicals, preventing premature aging. It’s simply

delicious and can be enjoyed morning or night.

Healthy PracticesSome of the ways to begin addressing high levels of cortisol in your body is to

have your plate brimming with vegetables. Many vegetables and herbs like

turmeric have been known to fight inflammation in the body.

Adopt enjoyable stress-reducing activities. Try yoga, acupuncture, or

meditating. If reading for an hour helps you feel less stressed, do that. Another

great way to reduce stress is to spend time in nature. Mountains, beaches,

forests, and parks are all amazing any time of year. Take time to spend in nature.

SLEEP + MELATONINWhen getting ready for sleep, we don’t want to hinder our melatonin production.

Consuming foods high in tryptophan and magnesium will aid our bodies to

produce melatonin and help our nervous system to relax.

Superfood BoostersAlmonds are high in potassium and B vitamins, which help

our nervous systems relax. You can have a few almonds 30

minutes before bed — no need to count sheep when your

head hits the pillow.

Pumpkin Seeds pack up to 600mg of tryptophan within a

100g serving. In addition, it provides a solid dose of zinc – a

precursor to boosting serotonin levels – which then equates

to melatonin production16.

Magnesium Oil plays an integral role in more than 300

chemical reactions that keep the body working properly,

including the proper growth and maintenance of bones, nerves,

muscles, and many other parts of the body. It plays a critical role

in regulating sleep. If you’re tossing and turning all night you

might be deficient in magnesium.

Healthy PracticesLimit screen time in the evening so your body can e�ectively produce melatonin.

Heavy meals before bed can also hinder your sleep. Co�ee in the afternoon can

a�ect your sleep negatively, as ca�eine can stay in your system for up to 6 hours.

Give magnesium a try, it’s very helpful with stress reduction and sleep.

MOOD + SEROTONINOur mood is regulated by a hormone called serotonin, 95% of which is

produced in the gut. Foods that are rich in flavonoids, probiotics, and

tryptophan will boost serotonin production, helping elevate our mood and the

feeling of well-being.

Superfood BoostersCacao is rich in flavonoid content and promotes increase in

serotonin levels in the body. That’s why when we eat

chocolate; it creates a feel-good response in our brain and

body. Ditch the store-bought chocolate and go for cacao.

Probiotics have been shown in some cases to alleviate the

symptoms of depression17, and have been linked to lower social

anxiety18. Sunfood Super Probiotics contains 50 Billion cultures of

eight di�erent strains of probiotics for maximum support of

healthy gut bacteria.

Cashews are high in tryptophan, which helps increase levels

of serotonin. Nuts have fiber, which acts as prebiotic that

feeds your gut’s good bacteria. In addition cashews are a

source of good fats.

Healthy PracticesExercise is another great way to help with serotonin and dopamine levels. A

release of endorphins occurs when exercising, which elevates mood. Regular

exercise may help relieve stress and boost your confidence.

METABOLISM + INSULIN, ESTROGEN, TESTOSTERONEHelping your body regulate cortisol and estrogen levels by consuming foods

that help keep both in balance is paramount to a healthy metabolism.

Superfood BoostersChia seeds are a great source of fiber – 11g per 2 Tbsp serving,

providing 44% of the daily dietary recommendation19.

Consuming adequate amounts of fiber promotes a healthy

metabolism and is preventative against many chronic diseases20.

Maca is an adaptogenic herb that helps keep things in

homeostasis (normal levels). It aids in hormone regulation by

nourishing the master glands: hypothalamus and pituitary.

According to a study, maca reduces psychological symptoms,

including anxiety and depression and has positive e�ects on

energy, stamina, and mood21.

Turmeric contains a compound called curcumin that is a

known antioxidant, and anti-inflammatory. Turmeric

stimulates our fat-burning systems to help with weight loss22

and improves estrogen metabolism23.

Love Your Hormones

Chapter 3: Love Your Hormones

Healthy PracticesIf you have excess weight, most likely you have inflammation in your system

that’s throwing your estrogen levels out of balance. Weight can be a complex

issue to figure out, but you can start with incorporating high-fiber superfoods

like Chia Seeds to help you excrete excess estrogen. Try adding Turmeric for

lowering inflammation.

Incorporating regular exercise is paramount to achieving a healthy weight.

Overdoing it or going too hard might spike your cortisol levels, which in turn

can slow down the process of achieving your optimal weight. What’s the best

form of exercise? It’s the one you’ll actually do. Find something you enjoy and

stick to it.

Love Your Hormones

When our body is supported through proper diet, sleep, exercise and activities

that bring us joy and fulfillment, our hormones function in synergy bringing us

the feeling of well-being and vitality.

Through incorporating simple and easy steps into our day, we are able to

control the way our hormones respond and interact with one another,

supporting our bodies.

Creating a routine that’s conducive to healthful living can help us navigate the

path to optimal health.

We hope you find this information helpful. May this inspire you to take a small

step toward your version of optimal health.

Conclusion

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Love Your Hormones

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