Balms and Manna Blog - Balms and Manna

How to Exercise With... Not Against Your Hormones

5/19/2025

HOW TO EXERCISE WITH...NOT AGAINST YOUR HORMONES

Have you ever had those days when you know you needed to exercise but just didn't feel like it? Those days when you had to push yourself to get started when your body was screaming to just sit and rest?

That is because sometimes high intensity and resistance is what we need. And other times we just need to stretch and walk. Doing the wrong thing at the wrong time can make it worse than if we didn't exercise at all.

What is cycle syncing?

Cycle syncing is a way to eat, exercise and work with your body to support your monthly cycle. Our body has different needs at different times of the month. When you work with your body, you can exercise and actually feel great every day of the month!

Exercise with your body

Menstrual phase: In the menstrual phase, your hormones are at the lowest level which can make you tired and want to stay close to home. As your estrogen starts to rise your energy increases.

FOCUS for exercise: Yoga, stretches, walking.

Follicular to Ovulatory phase: Energy continues to rise along with estrogen. You have faster reaction times and an increase in pain masking endorphins which makes high intensity workouts easier. You build more muscle and build it faster in this phase.

FOCUS for exercise: high intensity and resistance work outs.

Luteal phase: As progesterone rises, you can be more physically fatigued and have less stamina. But you’re burning up to 30% more fat when you exercise thanks to the combination of estrogen and progesterone making your body more efficient at using fat for fuel. Exercising reduces hormone-triggered water retention by helping you sweat out excess fluid.

FOCUS for exercise: Light cardio and light resistance exercises

Have you ever done cycle synching with exercise? If so, what have you noticed?

3 Tips to Problem Free Peri-menopause

3/3/2025

3 TIPS TO PROBLEM FREE PERI-MENOPAUSE

In the last few months, it's come to my attention how little understanding women have of peri-menopause- which makes me sad! When you don't know what's going on with your body, it's hard to tune into the changes or know how to support your body. This leads to this time of life being dreaded and feared. It doesn't have to be that way!

WHAT DEFINES PERI-MENOPAUSE?
Peri-menopause is the time leading up to menopause, which is the complete cessation of the menstrual cycle.

WHAT IS HAPPENING DURING PERI-MENOPAUSE?
In peri-menopause, estrogen and progesterone levels start to decrease and ovulating eventually stops. This begins as early as the late thirties.

Progesterone decreases gradually but estrogen can have big swings. The gradual decline of hormones can create some minor discomfort but when they really become problematic is when they are imbalanced. But you don't necessarily have to experience unpleasant symptoms in peri-menopause. Tracking your hormones and supporting your levels with lifestyle changes and natural products will go a long way with making this season of life better!

HOW DO I KNOW IF I AM IN PERI-MENOPAUSE?
There isn't a clear defining moment when you cross from pre-menopause to peri-menopause. However when you transition from regular ovulation to more sporadic or infrequent ovulation, that's your first clue that you have moved to this phase. Why do I say that's the first clue? Because you can stop ovulating and continue to have regular cycles so if you aren't tracking ovulation, you might have no symptoms and not even know you are in peri-menopause! As estrogen starts to dip and soar, you might notice other things like irregular periods, heavier bleeding, insomnia, vaginal dryness and hot flashes.

3 TIPS TO PROBLEM FREE PERIMENOPAUSE
1- Track Your Hormones
If you don't know where your hormones are at, it's hard to know where you are at in the process of peri-menopause. The first step is taking your basal body temperature first thing every morning to track ovulation. Ovulation is how you make progesterone, so as ovulation decreases so does your progesterone.

2- Less Carbs, More Protein
As you move into perimenopause, you become more sensitive to insulin. This means that when you eat carbs and sweet treats, you can have more dips and spikes in your blood sugar. This leads to weight gain and fatigue. Protein helps stabilize blood sugar, satiety, cardiovascular health and bone health.

3- Strength Training
Estrogen plays a role in bone and joint health. So as it decreases, strength training can help to maintain bone density and bone health. Strength training improves muscle mass which then can help with insulin sensitivity.

Knowing where you are at with your hormones (if you are still ovulating, symptoms of high and low estrogen and where your progesterone levels are) can help you know where you are at in peri-menopause and make navigating this time of life much easier.

Want to have a smooth transition through peri-menopause? Already there and tired of sleepless nights, hot flashes and mood changes?

Schedule a discovery call to learn more about my Six Month Personalized Wellness Package that will equip you with knowledge, tools and a personal coach to help you feel happy, energized and yourself again!

Schedule Your Discovery Call

What's Hijacking Your Hormones?

1/20/2025

WHAT'S HIJACKING YOUR HORMONES?

Hormones are complicated things! And absolutely necessary to be in balance to feel good. While there are many things that could be hijacking your hormones, endocrine disruptors on a major one. Let's take a deeper look.

Xenoestrogens are specific endocrine disruptors that are false estrogens that mimic estrogen. Because of this, xenoestrogens fit in the same receptor sites as estrogen which block the estrogen from being received and can increase the levels of estrogen in the body. Over time, xenoestrogens not only block receptor sites but can damage them as well.

This specific class of endocrine disruptors are found in conventional dairy, microwave use, plastics (especially when heated), non-organic soy and fragrances.

There are several ways to support healthy xenoestrogen levels in the body. One is to remove the amounts entering the body by avoiding the previously mentioned sources. Another way is to help the body break down and remove the current levels.

Flaxmeal- binds with estrogen to help remove it from the body
Liver support- the liver removes excess hormones. Milk thistle or dandelion products are great for the liver.
Cruciferous veggies- these contain diiodolymethane or DIM which improves estrogen metabolism

Tired of dealing with mood swings, PMS, low energy, poor sleep and digestive discomfort? Curious if you have excess estrogen or endocrine disruptors are the cause of your hormone imbalance? Test, don't guess!

Schedule a discovery call to learn more about testing and start feeling like yourself again!

Schedule Your Discovery Call

How Do I Know If I Have a Thyroid Problem?

11/11/2024

HOW DO I KNOW IF I HAVE A THYROID PROBLEM?

As toxins increase, our food becomes less nutrient dense and the pace of our world and lives speeds up, it's not suprising that thyroid challenges are becoming more and more common.

Maybe you've wondered if some of the nagging, annoying symptoms you've been having are a result of your thyroid.

The thyroid's main function is to regulate metabolism. This includes how quickly the body uses energy, makes proteins and regulates body temperature. When the thryoid isn't functioning optimally, you either have hypothyroidism (low thyroid function) or hyperthyroidism (high thyroid function).

Blood serum tests are the best way to really see what's going on. But here's a quick list of common symptoms of either hypo or hyper thyroid.

Hypothyroidism

Dry, coarse hair
Thinning hair
Brittle nails
Loss of outer third of eyebrows
Puffy face
Slow heart beat
Constipation
Weight gain
Arthritis
Cold intolerance
Dry skin
Muscle cramps, stiffness and joint pain
Heavy menstrual periods
Fatigue
Depression
Infertility

Hyperthryoidism

Weight loss
Palpitations
Sweating
Heat intolerance
Warm, moist palms
Frequent bowel movements
Anxiety
Irritability
Infrequent or scant menstrual periods
Fatigue
Increased appetite
Infertility
Insomnia
Bulging eyes
Rapid Heartbeat

If these lists resonate with you and you are suspicious of poor thyroid function, there is a solution! With a simple blood test, you can have a better idea of where your thyroid function is.

Schedule a discovery call to learn about not only the testing that is available through my Personalized Wellness Program but also how together we will identify your root causes of these symptoms and help you on your way to being more energetic and feeling like yourself again!

Schedule A Discovery Call

Tired of Feeling Tired and Overwhelmed?

9/25/2023

TIRED OF FEELING TIRED AND OVERWHELMED?

We live in a stressful world. No one is exempt from it. Whether it's physical, emotional, financial, relational or chemical stress, our bodies all perceive it as stress.

Why A Hormone Test?

7/26/2023

WHY A HORMONE TEST?

Why would I need a hormone test? And what would it tell me?

WHY:
Although these have become part of so many people's lives, they are all signs that your hormones might need some attention:

Weight gain/inability to lose weight
Mood swings- depressed, irritable, anxious
Poor sleep
Night sweats
Decreased libido
Fatigue
Sick frequently
Intense cravings for salt/sugar
Joint aches
Low energy/energy slumps
Digestive issues
PMS- painful, bloating, breast tenderness
Irregular periods/absent periods

HOW:
When our body perceives stress (whether chemical, physical or emotional stress), it sends a series of signals from our brain to our adrenal glands. This is the body's normal response and increases cortisol and adrenaline to appropriately respond to the stress.

As the body adapts to stress, the hormone levels return to normal. However with ongoing stress, the levels in the body start to become imbalanced.

WHAT:
A Salivary Hormone Profile shows you how your body is responding to this signaling pathway and where you are in the stress response. It gives a picture of whether you are in an acute stage of stress or whether you have been dealing with stress for long periods of time.

It will also show how the stress response is impacting sex hormone levels. It includes the following markers:

Total cortisol levels
Cortisol levels throughout the day
DHEA
Estradiol (the most strongest form of estrogen)
Progesterone
Testosterone

Really, it is a big picture of how your body is responding and handling stress and how that manifests in the things you are struggling with in every day life.

It truly gives you answers and connects what you feel to what is going on in your body! Learn more about salivary hormone testing.

Schedule a Discovery Call to Learn More

What's the Big Deal About Ovulation?

5/2/2023

WHAT'S THE BIG DEAL ABOUT OVULATION?

It never ceases to amaze me how many women don't know when or if they ovulate or even what makes it happen!

THE BIOLOGY
Ovulation occurs mid cycle (about day 14) right between the follicular phase and the luteal phase. Ovulation is when the growing follicle releases an egg, triggered by the luteinizing hormone. As the egg erupts from your ovary, you can have a mild pain on one or both sides of your lower pelvis. The egg is released and moves through the Fallopian tubes where it can be fertilized.

Sometimes an egg never reaches the stage where it is release from the ovary. This is called an anovulatory cycle when you don't ovulate. Even though you don't ovulate, you can still have a period because your ovaries can be making enough estrogen as they tried to release an egg. That estrogen thickens your uterine lining which still needs to shed.

WHAT'S THE BIG DEAL
You don't sort of ovulate. Either you ovulate or you don't. Ovulation is such a critical part of a women's health. Why? Because ovulation is how you make progesterone. And when you don't make progesterone, you have unopposed estrogen which creates an imbalance in your hormones and host of other undesired symptoms.

TRACKING OVULATION
One of the best ways to determine ovulation is to track your temperature. This is done under the tongue first thing in the morning before you get out of bed. Your temperature goes up the day after ovulation by about 0.3-0.5 degrees and will remain at that temperature for the rest of your cycle. If your temperature doesn't rise or stay at the higher level for at least five days then you likely didn't ovulate during that cycle.

If you think you don't ovulate, please reach out! Let's work together to dig to the roots of why this might be happening for you and help you create a plan for a path to more balanced hormones!

3 Hormone Benefits of Magnesium

4/5/2023

3 Hormone Benefits of Magnesium

Most people have heard of magnesium. And some may even have heard that it's helpful for the body.

Truth is, magnesium is one of the most beneficial minerals for your body, especially under stress. It's needed for heart health, detoxification, blood sugar balance, mental health, sleep, stress reduction and energy.

Benefit #1- Healthy Thyroid Function

Our stress response, oxidative stress, inflammation and adrenal function greatly impact thyroid health.

Elevated cortisol and stress hormones block the production of TSH which means our thyroid doesn't get the message from the pituitary to make thyroid hormones.

Magnesium also helps to transport iodine into our cells and to convert T4 to T3 which are both essential for healthy thyroid function.

So without magnesium, our thyroid simply can't function well!

Benefit #2- Blood Sugar Balance

Magnesium in needed for insulin to work properly in the body. It plays a role with how insulin gets in our cells and insulin sensitivity.

Deficiency of magnesium is associated with insulin resistance so it's important to have the right magnesium levels if you struggle with blood sugar balance.

Benefit #3- Estrogen Detox

Magnesium supports detoxification of estrogen.

Magnesium has a relaxing effect on the bowels which allows estrogen to be eliminated rather than being reasorbed and recirculated in the body. If you aren't having regular bowel movements (at least one per day), this can contribute to estrogen dominance and extra stress on the liver.

Much of our excess estrogen is broken down and removed through the liver. Magnesium is required for the enzyme responsible for healthy estrogen elimination to work efficiently.

Not sure where your magnesium levels are? A Hair Tissue Mineral Analysis is the best way to see how your body is using and storing all your macro and micro minerals, including magnesium. Plus it will give a picture of where your adrenal, thyroid, blood sugar and nervous system function is at.

Learn more here or contact me for a discovery call to learn more!

Adrenal Cocktails-Tasty and Nourishing!

3/13/2023

ADRENAL COCKTAILS- TASTY AND NOURISHING

The adrenal glands are two small glands located just above the kidneys. They play a huge role in our bodies. Specifically with our stress response, metabolic function, hormone regulation and blood pressure and fluid levels.

One way to keep our adrenals functioning well is to consume minerals in the right ratios.

ADRENAL COCKTAILS
Adrenal cocktails are simple, refreshing and designed to provide the body with the right balance of sodium, potassium and vitamin C to give the adrenals a boost and support your overall stress response. If you are concerned with the carb content, add 1 Tbsp of collagen.

*Ideal time to drink cocktails are mid-morning and mid-afternoon

BASIC ADRENAL COCKTAIL
½ cup orange juice, freshly squeezed (avoid additives- should just be orange juice)
¼ tsp cream of tartar
¼ tsp real salt

ADRENAL COCKTAIL RECIPE #2
1 cup coconut water
¼ tsp real salt
½ fresh squeezed lime or lemon or ¼ tsp whole food vitamin C powder

ADRENAL COCKTAIL RECIPE #3
½ cup orange juice, freshly squeezed (avoid additives- should just be orange juice)
½ cup coconut water (avoid any with ascorbic acid)
¼ tsp real salt

ADRENAL COCKTAIL RECIPE #4 (for those with throat/gut irritation)
2 oz aloe vera juice (inner leaf)
2-4 oz grapefruit juice
¼ tsp real salt
2-4 oz sparkling water

ADRENAL COCKTAIL RECIPE #5 (for high blood sugar)
1 cup water
¼ tsp real salt
¼ tsp cream of tartar
1 Tbsp lemon or lime juice (not from concentrate)
1 Tbsp collagen

Curious if your adrenals need support or if your minerals are imbalance?

Schedule a discovery call to learn more about specialized testing today!

Headaches- What They Are Telling You.

11/14/2022

HEADACHES- WHAT THEY ARE TELLING YOU.

We've all probably had a headache a time or two in our lives. Maybe some more often than others. They can be frustrating, annoying and even sometimes debilitating. But all headaches are our bodies way of communicating that something isn't right.

Let's consider some of the messages our bodies may be communicating to us through headaches.

THINGS TO CONSIDER

Hormones
- For females, if headaches are monthly or bi- monthly they can be from imbalances with your hormones. Generally if you have headaches during ovulation or just before getting your period, it's due to a rapid drop in estrogen and is likely linked to an estrogen/progesterone imbalance. Headaches several days after your period starts and with heavy bleeding can be due to low iron.

Stress
- Many headaches are stress related. These are frequently at the base of the neck, shoulders or discomfort in the jaw area. Pausing to see if you are holding tension in these areas can give you an indicator if stress levels are causing tension to build.
- Stress in the form of lack of sleep can also contribute to headaches.

Toxins
- Environmental toxins, chemicals, artificial fragrances or foods that your body is sensitive to can all lead to headaches. When the liver becomes overwhelmed with toxins, it will often alert the body by producing a headache. Keeping a journal of where you spend your day, what you were exposed to and what you ate can help you identify toxins that you are sensitive to so you can eliminate exposures.

Mineral Imbalances
- Magnesium loss and copper & sodium excess can all lead to headaches. A Hair Tissue Mineral Analysis can help you identify if mineral imbalance is a factor.

Our bodies are complex and often there is more than one cause for persistent headaches. If these simple suggestions don't get you the results you want, it might be time to dig deeper.

I offer a Personalized Wellness Program that consists of a comprehensive personal health assessment, specialized testing and regular check ins over the course of six month to create a custom wellness plan.

For those of you who are frustrated with the guess and check approach and not getting the results you want, this will give you data to uncover root causes and find a solution that makes a difference!

LEARN MORE HERE