1. Απλό και ξεφουσκωτικό ελιξίριο σε 3 λεπτά 2. De-Bloating Digestive Distress Elixir Recipe Ζέστανε το νερό και βάλε όλα τα συστατικά μέσα. Άφησε να κρυώσει και βάλε στο ψυγείο. Πιείτε σε θερμοκρασία δωματίου. 3. Nighttime Dream Elixir Φτιάξε αυτό το τσάι και απόλαυσέ το πριν τον ύπνο.
1. Το πρωτο μισο της ημερας ειναι σημαντικο. Ο λογος που κανεις επιδρομη στο ψυγειο το βραδυ ειναι γιατι δεν φορτιζεις σωστα την ημερα σου! Φροντισε να εχεις 3 κυρια γευματα με αρκετη πρωτεινη και φυτικες ινες. 2. Ενυδατωσου! Με νερο και φυσικους ηλεκτρολυτες. 3. Προσεξε τα ενδιαμεσα! Αν τρως πολλα φρεσκα φρουτα η ξηρους καρπους τοτε παιρνεις πιο πολλες θερμιδες απο οτι σου αναλογουν. 4.ετοιμασε τα γεύματά σου πριν τα χρειαστεις! 5. Παρε τα σωστα διατροφικα σκευασμπατα 6. Ξεκουρασου 7. Φτιαξε το δικο σου σωστο διατροφικο πλανο!
1. Διαλεξε πρωτεινη πρωτα. Διαλεξε ψητα αντι για τηγανητα. 2. Διαλεξε υδατανθρακα αλλα προσεξε μεριδα. Καταναλωσε ψωμι, ρυζι η ζυμαρικα με προσοχη 3. Διαλεξε αλκοολ η γλυκο, οχι και τα δυο! 4. Αθλησου! 5. Πιες αρκετο νερο.
If you feel flat, disconnected from life, low, emotional, and like you’ve completely lost yourself.. It’s usually because people are trying to treat your mood instead of understanding what is driving it. This is exactly why so many women stay stuck unnecessarily for YEARS and struggle for YEARS with life changing menopause symptoms compared to reducing them within a matter of WEEKS They’re given something for anxiety. Something else for sleep. Something else for low mood. …but no one stops to ask: Why has your mood changed in the first place? This is where proper menopause care looks very different. Because with proper Menopause Care, we do not treat “low mood” as the problem. We treat it as THE SYMPTOM 🔥We don’t treat SYMPTOM labels, we treat what’s CAUSING the symptom for THAT individual 🔥 ➡️Mood changes in menopause are rarely “just emotional” When women tell me: “I don’t feel like myself” “I feel flat all the time” “I have no motivation” “I feel disconnected from my life” “I’m present physically, but mentally I feel miles away” …I’m not immediately thinking “give them something for their MOOD”. I’m thinking: What is creating this internal load? Because low mood in menopause is often a symptom cluster, not a personality change. ➡️The first place I look: Sleep Sleep is one of the biggest drivers of mood. Poor sleep alone can create: And this is important because Sleep is where your brain regulates emotion. During sleep, especially in that deep REM sleep, your brain processes emotional memories and reduces the emotional “charge” attached to stress, conflict, overwhelm, and difficult experiences. So when sleep is broken that emotional load carries into tomorrow. This is why women say: “I’m crying over tiny things” “I feel anxious for no reason” “I just can’t cope like I used to” It’s nervous system exhaustion being amplified from the lack of regulation because of a lack of deep sleep where that regulation occurs ➡️The second place I look: Gut Health This is typically the most overlooked link when it comes to mood changes Because yes, Gut health DIRECTLY impacts mood. This is called the gut-brain axis. Your gut and brain constantly communicate through: Even serotonin is heavily linked here with around 90% of serotonin being produced in the gut. So if gut health is poor: And this can show up as symptoms like: This is why I never ignore gut health when a woman’s mood is low. ➡️The third place I look: Inflammation Why? Because Inflammation changes brain chemistry Inflammatory chemicals called cytokines (like IL-6, TNF-alpha, CRP pathways) can influence neurotransmitter systems. They can affect: And these are involved in: So instead of feeling “happy vs sad,” women often describe: ➡️Then I look at: Blood Sugar + Undereating These can all drive: Many women think they are “eating healthy” but they are actually under-fuelling (around 80% of the women who come to work with us are under eating and their mood reflects it) ➡️Then: Cortisol + Stress Load This is
How can I stop waking up at 2am and 3am every night? How can I actually SLEEP properly again?? Sleep concerns during menopause are something that 83% of our clients come to us with Whether it’s the inability to fall asleep, stay asleep and/or wake up feeling refreshed – SLEEP is a major concern for many Poor sleep is connected with dysregulated hunger cues, low energy, heightened brain fog and increased muscle loss among MANY other health concerns Typically we get around 90% of our clients back to sleeping 7+hours a night UNDISTURBED after about 10-12 weeks of our sleep protocol work Due to the hormonal changes in menopause, our main sleep hormone, melatonin, is impacted So with any client reporting sleep issues during their initial menopause health screening THIS hormone is where we start Melatonin levels are also affected by So what can we do to help regulate MELATONIN production? ✅ Avoid eating too close to your bedtime ✅ Consume more anti inflammatory foods, especially those rich in iron ✅ Have a plant based protein source in your evening meal ✅ Increase direct sunlight exposure in the morning ✅ EAT ENOUGH food – a BIG issue with a lot of the women we start working with ✅ Include foods that HELP melatonin production Examples of some foods that help with Melatonin Cherries – Naturally contain melatonin. Walnuts – Provide melatonin and support serotonin production. Bananas – Rich in magnesium and tryptophan, promoting melatonin synthesis. Oats – Contain melatonin and are a source of complex carbs. Tomatoes – Naturally provide melatonin. Pineapples – Boost melatonin production. Turkey – High in tryptophan, aiding melatonin production. Eggs – A good source of melatonin. Almonds – High in magnesium, which promotes melatonin release. Melatonin regulation is just the FIRST place we start when working towards a proper night’s sleep again with an individual
There is a LOT of talk on “high protein” on social media For our menopausal clients we actually have a slightly less aggressive take on it Getting enough protein MATTERS – its matters A LOT Especially in menopause we are dealing with ➡️ Muscle loss ➡️ Slower recovery ➡️ Reduced strength ➡️ Visceral fat ➡️ Lower metabolic health HOWEVER , for A LOT of women in menopause, due to the large shift in the diversity of their gut microbiome that NATURALLY occurs – they cannot tolerate firstly these super high protein targets we see blasted all over social media and they cant tolerate such levels of processed protein (the powders, bars etc) EVERY woman is different EVERY woman will require a different level of intake based on her symptoms, activity levels, body stats etc Add menopausal gut changes to the mix and things become even more individualized We aim with our Menopause Clients to get to what we call a BASELINE first Roughly 75-90g of protein across the day THEN we will make more of an individual judgement based on the woman in front of us; her needs, her exercise levels, her tolerance BUT also her adherence.. IF a woman can CONSISTENTLY consume 90g of protein every day, this is MUCH better than a woman having a target of 120g and only hitting it a few days a week.. 🤯There is so much misinformation on social media 🤯So much over hype 🤯WAY too much focus on supplements 🤯SO much “do this” no “do that” Exhaustingly confusing This is why we are helping women break free from this NOISE and actually learn what their body needs Nutrition and looking after your health is “easy” when you have built realistic habits of consistency in which i will be teaching you all ON MY menopause academy!