622. A Guide To Eating for Your Hormones

Doctors told her she was a lost cause.  Sabrina is in her late 30s, a busy working mom of two. A fulfilling career, a happy family, and an active lifestyle - and yet, her health began to crumble. It started with fatigue. At first, she could push through, but soon, her energy plummeted. Her workouts left her feeling worse, not better. Then the hair loss began, followed by mood swings and irritability. She blamed stress, life changes, and kept pushing forward. Sound familiar? Then came the perfect storm. Family stress: Issues in her marriage and drama after the passing of a distant relative. Career stress: Fear of layoffs at her job. Pandemic chaos: Managing work-from-home, homeschooling her children, and her husband’s sudden job loss. She kept going, holding everything together as so many women do. But her hormones told a different story.  Her primary care doctor ran tests and told her everything was “normal.” Her concerns were brushed off as stress, and she was told to relax and maybe try yoga or massages. She followed the advice. Nothing improved. She tried two more doctors—same story. Each time, the message was the same: “You’re fine. Maybe it’s in your head.” One even suggested seeing a therapist. But she knew deep down this wasn’t just stress or mental health—something was off. “I know I’m not crazy!” After years of no answers, she found one of my YouTube videos about hormone imbalances. Determined to feel better, she decided to try something new—a DUTCH test and the 12 Week Female Hormone Solution program. This urine-based hormone test goes deeper than standard blood work, showing some major underlying issues.  The results were like a floodgate opening. Cortisol depletion explained her constant fatigue. Low androgens and testosterone contributed to her muscle loss, low stamina, and hair thinning. Imbalanced estrogen & progesterone were behind her weight gain, mood swings, and lack of motivation. We immediately implemented a personalized plan focused on restoring her hormones. Within just a few months, she noticed a massive shift: More energy—she no longer dragged through the day. Better mood—her kids even commented that “Mom is happier!” Physical progress—workouts felt good again, and she started seeing weight loss results. Reduced inflammation—friends and family noticed her glowing skin and lighter presence. “I feel like myself again. I can’t believe I wasted so much time being dismissed by doctors.” If you’re tired of being told “you’re fine” when you know you’re not, it’s time to take control. The right test and personalized support can make all the difference. Registration for my upcoming 12 week Hormone Solution is opening THIS FRIDAY. You can only access registration and the early bird discount by joining the waitlist!  Join the waitlist: https://drbethwestie.com/waitlist/    

Is your sleep inconsistent throughout the month?  It’s your hormones!  Sleep Patterns Across the Menstrual Cycle Follicular Phase (Day 1 to Ovulation) Estrogen rises: Many women report sleeping well during this phase, especially in the days leading up to ovulation (around Day 12-14). Benefits: Estrogen supports deeper sleep cycles and fewer nighttime awakenings, though it’s not directly calming. Ovulation (Around Day 14) Estrogen peaks, followed by a slight dip. Some women experience sleep disturbances during this transition. Luteal Phase (Post-Ovulation to Period) High progesterone: Progesterone can promote relaxation by stimulating GABA, a neurotransmitter that aids sleep. The challenge: If your progesterone-estrogen balance is off, you might struggle with sleep, especially around Days 19-25. Some women feel too hot or too cold during sleep due to the effect of progesterone on body temperature regulation. Common symptoms: Waking up frequently or difficulty falling back asleep. Premenstrual Phase (Days 25-28) Hormones drop: As estrogen and progesterone levels fall, sleep disturbances can peak for many women. If this sounds familiar, it may be a sign of hormonal imbalance. Try this to track your sleep patterns:  Use a simple journal or app: Record how easily you fall asleep, how often you wake up, and how rested you feel each morning. Look for patterns: Notice if your sleep changes at specific points in your cycle. This can reveal underlying hormonal imbalances. If your sleep feels off, it could point to hormonal imbalances. Here are some tips:  Natural sleep aids: Herbs like valerian root, chamomile, lemon balm, and passionflower can calm the nervous system. Tackle hormone imbalance directly: Adjusting estrogen and progesterone levels can improve sleep. DUTCH hormone testing is a great place to start! Avoid relying on melatonin: While it can be helpful short-term, overuse might interfere with your body’s natural production. Remember, improving sleep is about more than just one night—it’s about finding balance over time. By focusing on both hormone health and sleep routine, many women see improvements not just in rest but also in energy, mood, and metabolism. Small changes like using weighted blankets, blocking light with sleep masks, or winding down with herbal tinctures can make a big difference. For women who struggle with insomnia, you need a long term strategy, not just quick fixes.   If you’re interested in learning more, the waitlist is open for a limited time to my 12 week Hormone Solution program, which offers customized hormone solutions, a comprehensive hormone protocol and coaching support.  Join the waitlist: https://drbethwestie.com/waitlist/  

You’re hot, you’re cold, you’re tired, you feel old.  Welcome to Menopause.  Here’s the thing, you don’t have to just “deal with it.” There are practical ways to address these issues, so you can feel good—not just survive, but thrive—through this phase of life.  Here’s a look at the 10 most common menopause symptoms and how to improve them. 1. Hot Flashes & Night Sweats Fluctuations in estrogen often lead to those sudden waves of heat. But night sweats can be especially disruptive for your sleep. What can help: Cut down on sugars and alcohol, especially in the evening. Eat more protein at night to fuel your body’s repair processes while you sleep. Use hormone assessments like the DUTCH test to fine-tune your hormone balance. 2. Irregular Periods Periods can become wildly unpredictable during perimenopause—sometimes disappearing for months, then returning. What can help: Seed cycling and tinctures (like my progesterone and estrogen balance formulas) help regulate your cycle. Support hormone fluctuations by aligning your lifestyle with your body’s changing needs. 3. Vaginal Dryness Lower estrogen levels can make vaginal tissues thinner and drier, causing discomfort. But it’s not just estrogen—androgens (like testosterone) also play a role. What can help: Address adrenal and cortisol imbalances, which deplete androgen levels. Consider using natural oils or yoni oils for temporary relief. Tailor hormone support through a DUTCH test to optimize your levels. 4. Mood Swings & Irritability Anxiety, depression, and sudden mood shifts often go hand-in-hand with fluctuating hormones. What can help: Check for cortisol imbalances and nutrient deficiencies that may impact emotional health. Herbs and adaptogens can ease mood swings—great tools to have while your body adjusts. 5. Sleep Disturbances Difficulty falling or staying asleep is frustrating—and estrogen and progesterone both play roles in regulating sleep. What can help: Use nutrient-rich sleep tinctures (that don’t rely on melatonin). Get a DUTCH test to check cortisol and melatonin levels, ensuring balanced sleep cycles. 6. Brain Fog & Memory Issues Trouble focusing or forgetting things? These cognitive changes often stem from low androgen levels or prolonged stress. What can help: Reduce stress and replenish depleted nutrients through diet and lifestyle changes. Focus on balancing cortisol and other hormones to sharpen mental clarity. 7. Joint Pain & Muscle Stiffness Hormones like estrogen help manage inflammation, so their decline can lead to increased aches and pains. What can help: Reduce inflammation with proper nutrition, dry brushing, and red-light therapy. Check inflammatory markers through hormone tests and adjust your diet accordingly. 8. Hair Thinning & Hair Loss As estrogen levels drop, hair may thin, and stress only worsens the problem by impairing cell renewal processes. What can help: Focus on stress reduction to protect hair health. Ensure you get plenty of protein, zinc, and other key nutrients to support keratin production. 9. Skin Changes & Wrinkles Estrogen helps maintain collagen production, but lower levels contribute to thinner, less elastic skin. What can help: Rebuild collagen with nutrients and healthy lifestyle practices. Manage oxidative stress with antioxidant-rich foods and proper hormone support. 10. Bone Loss The decline in estrogen makes women more prone to bone density loss, but resistance training offers a powerful solution. What can help: Incorporate strength training—even simple exercises like wall push-ups can make a big difference. Focus on key nutrients like vitamin D, magnesium, zinc, and protein to build strong bones. Remember: Wolf’s Law tells us that pressure (like from weight training) strengthens bones! Now, here’s the truth. You probably will feel positive change right away, but fully addressing the hormone levels is often a 12 week commitment.  That’s why I’m running another 12 Week Female Hormone Solution cohort.  When you understand your unique hormonal needs, everything changes. Click here to join the waitlist.  This is the only way to get exclusive discounts and access to registration!  See you there 🙂  

Are you always drinking water and still thirsty?  You don’t need more water, you need BETTER water.  I’m talking about minerals & electrolytes!  You might think, "Aren’t electrolytes just for athletes or people chugging sports drinks?" Nope! These essential minerals play a vital role in your muscle function, metabolism, stress response, and hormonal health.  Electrolytes like magnesium, potassium, calcium, and sodium are involved in so much more than just hydration. Here’s a breakdown of what they do: Muscle & Nerve Function: Ever had those annoying foot or leg cramps? That’s often a sign of low magnesium, not just potassium. Electrolytes help your muscles and nerves function smoothly, preventing cramps and tension. Heart Health & Blood Pressure: Electrolytes like magnesium regulate heart function and blood pressure. Your heart beats efficiently when these minerals are in balance. Metabolism Support: Without enough electrolytes, your metabolism can slow down, even if you’re eating clean and exercising. That’s why you could be doing “all the right things” but still feel off. Hormone Health: If you have a period, each cycle naturally depletes your body’s mineral stores. Stress (which many of us face regularly) can further drain minerals like magnesium, calcium, and zinc—key nutrients your body relies on. Women’s bodies have unique needs throughout different phases of the cycle. For example: During the luteal phase (days 15–28): Your body naturally craves more minerals. If you enjoy activities like hot yoga, you’ll likely need to supercharge your hydration with electrolytes to prevent headaches or fatigue. Menstrual Phase: During your period, your system undergoes a major nutrient turnover. If you’re not replenishing electrolytes and minerals, you might feel more drained than necessary. The standard daily mineral recommendations are based on male physiology, which means many women are unknowingly under-supplementing. This is why you need to listen to your body and adjust your intake based on your stress levels, activity, and where you are in your cycle. If you're tired of feeling depleted and want to understand how to optimize your hormones, energy, and metabolism, then it’s time to join the 12-Week Female Hormone Solution! This is my super comprehensive hormone overhaul that helps women tune into their cycles, adjust nutrition, and learn how to stay ahead of these nutrient gaps. 🌿You can expect to feel:  More energy Motivation and less brain fog Reduced PMS and hormone symptoms  Regulated cycles  Positive changes in body composition and weight  Better mood and positivity  Clearer skin  Positive changes in hormone levels  The bottom line? Hormone balance is essential for improving your life. Staying on top of your levels helps you feel strong, balanced, and energized no matter what life throws at you.  👉 Join the 12-Week Female Hormone Solution Let’s nourish your body, honor your cycle, and make those cramps and headaches a thing of the past!  

Stop doing these five things!  You are sabotaging your metabolism and draining your energy dry.  1️⃣ Ignoring Your Body’s Signals You know that random pain or nagging headache you dismiss as “nothing”? Guess what? Your body never acts without a reason. Whether it’s joint pain or hormonal discomfort, your body is speaking—listen.  Women, in particular, experience varying pain sensitivities depending on their menstrual cycle or stage of life (hello, perimenopause!). Pretending these signals don’t exist will only leave you exhausted and depleted over time. 💡 Reset Tip: Pay attention to pain and fatigue. Rest when your body needs it, and don’t push through discomfort. 2️⃣ Eating the Same Every Day Are you eating the same meals, day in and day out? This strategy works for men but not for women. Our bodies shift throughout the month—nutritional needs increase in the luteal phase (weeks 3-4), especially for calories, fats, and proteins. If you’re eating the same way you did in your 20s or pre-kids, it may no longer serve you now. 💡 Reset Tip: Adjust your nutrition based on your hormonal cycle. Add more protein in your 30s, 40s, and beyond to support metabolic health. 3️⃣ Restricting Calories and Nutrients Cutting calories to lose weight? That old strategy mostly results in muscle loss and frustration. Muscle loss slows your metabolism, making it even harder to maintain energy and burn fat. Your body isn’t just looking for calories—it needs nutrients to function optimally. 💡 Reset Tip: Focus on long-term muscle maintenance and nourishment, not deprivation. Build muscle gradually for sustained energy and health. 4️⃣ Skipping Sleep to Work Out Pushing yourself to the gym on little sleep might seem productive, but it actually backfires. Sacrificing sleep leads to exhaustion, muscle breakdown, and a slower metabolism. Quality sleep helps your body repair and build strength. If your life is chaotic (three kids anyone? 🙋‍♀️), find creative ways to incorporate movement rather than forcing yourself through exhausting workouts. 💡 Reset Tip: Prioritize sleep. If you can’t get to the gym, fit in two resistance training sessions per week—one for upper and one for lower body. 5️⃣ Not Taking Mental Breaks Ladies, let’s talk about mental overload. From managing family schedules to meeting work demands, the pressure to be “on” all day long is draining your nervous system. Your metabolism is directly tied to stress levels, so slowing down isn’t weak—it’s necessary. Finding joy in hobbies, reading, or even a 10-minute walk can help your system reset and bring your energy back. 💡 Reset Tip: Give yourself permission to rest and engage in activities you love. Mental breaks will recharge both your body and metabolism. To help you turn things around quickly, I’ve got a FREE 5-day reset challenge NEXT WEEK! 🚀 If you’ve felt stuck in your body, struggled with hormonal shifts, or wondered why your energy crashes, this is the perfect opportunity to reset and start fresh. It’s simple, fun, and designed specifically for the female body.  Join the Free 5 Day Metabolism & Hormone Reset: https://dr-beth-westie.mykajabi.com/free-5-day-reset

Deep breath... You’re running on empty. An off-hand comment from your husband or the thought of one more pizza night sends you into a spiral.  It’s one of the HARDEST parts of modern womanhood - the overstimulation, hormone swings, fatigue, overload, parenting, etc.  Yup, you’ve got HORMONAL BURNOUT.  And I'm going to help you get out. That’s why I am hosting my FREE 5 Day Reset, The 5 Day Metabolism & Hormone Reset — a virtual training to make hormones = SUPER simplified for you! A hormone reset brings you a fresh outlook on life - motivation for the future, ability to withstand the stress of your life and invest in the relationships around you. It also starts the path to loving your body (because who doesn’t want to feel good about themselves?)   The truth is, our bodies aren’t designed to handle the relentless stress we encounter today. Natural disasters, rising inflation, family crises, and everyday household tasks accumulate, leaving us emotionally and physically drained. The problem? When stress becomes chronic, your hormones—like cortisol, estrogen, and progesterone—get thrown out of balance. And the kicker? Many women feel guilt for not “doing enough,” especially when they’re expected to keep the household running while juggling multiple crises. Some of the most incredible transformations came from resetting my hormones. Before I worked on my hormones, I almost blew up my whole life. A happy life and successful career later… I’m so glad I didn’t. You’ve got a story to share, and yes—your hormones can become your biggest asset. But don’t take my word for it—come hang out and learn in this free program.  

Have you lost touch with your body?  It’s so easy in a world where we're frequently told to push through pain, ignore discomfort, and "suck it up.” Think about this: how many times have you felt something was wrong, only to be told, "You're fine, you're just tired," or "That’s normal for women"? Maybe you experienced digestive issues, unbearable period pain, or chronic fatigue, but were made to feel like you were overreacting.  You might have even started to question yourself, wondering if it was all in your head. I want you to know, it’s not. It’s time to reconnect with your body. To listen to it and trust what it's telling you. The pain, the fatigue, the discomfort—these are all signals from your body trying to communicate with you.  Here's the truth: Your body never does anything without a reason. And you owe it to yourself to start listening. One of the most powerful tools in regaining trust in your body is data. Hormone tests like the Dutch test or GI mapping can give you the black-and-white proof you need to validate your experiences. These tests show what’s really going on with your health.  Time and again, women tell me, “I don’t feel crazy anymore” after seeing their test results. You shouldn’t have to wait for outside validation, but when it’s been denied for so long, those numbers can provide the proof you need to advocate for yourself. If you're curious about tools like hormone testing or are ready to start the journey of reconnecting with your body, I’m here to help.  Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]  

Raise your hand if you were part of the “clean plate club” growing up.  Or maybe you saw your mom go through diet after diet, trying to shrink her body to feel better about yourself.  Fats were demonized. Carbs were thrown in the trash. Or maybe food was scarce altogether.  Many of us know what it’s like to model a BAD relationship with food, but how do we turn this around for our kids?  As a mom of three, I’ve worked really hard to undo the cycles that were modeled for me so that my kids can love their bodies and enjoy and utilize food.  Here's what we cover in this episode:  1. Start with Your Own Relationship with Food 2. No More Strict Rules 3. Avoid Punishment or Guilt Around Food 4. Address Preferences, Not Picky Eating 5. Teach Food as Fuel 6. Model Open, Healthy Conversations  7. Genetics and Body Image 8. Revisit and Revise Conversations Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

Heartburn? Bloating? Uncontrollable gas?  Your gut is asking (YELLING) for help!  Gut health and hormone health are integrated and if you are dealing with digestive upset, it’s time to add some of the following supplements into your routine:  1. GI Integrity My absolute favorite supplement for gut health is GI Integrity. It’s packed with a blend of ingredients designed to support a healthy gastrointestinal tract. Whether you're recovering from a flare-up, experiencing bloating, or dealing with food sensitivities, this is a go-to for gut repair. 2. Apple Cider Vinegar Found at nearly any grocery store, Apple Cider Vinegar (ACV) is a simple, natural aid for digestion. Taken before meals, ACV can help increase stomach acidity, improving the breakdown of food and reducing bloating. It's a great way to give your digestion a little boost, especially after a heavy meal. 3. Activated Charcoal For those moments when you're dealing with excess gas or bloating, Activated Charcoal can be a lifesaver. It's been used for centuries to absorb excess gas and toxins from the digestive tract, providing relief from discomfort. However, be cautious not to take it with other supplements or medications as it can absorb those as well. A great way to use it? Take it at night, just before bed, and let it work its magic overnight. 4. Probiotics: The Good Bacteria A solid probiotic is essential for maintaining a balanced gut microbiome. A probiotic supplement adds beneficial bacteria to your system, helping with digestion, immunity, and even mood. While capsule forms are common, powder forms can be absorbed even more quickly. A good probiotic can help regulate bowel movements, reduce bloating, and improve overall digestive function. 5. Digestive Enzymes: Supporting Digestion Sometimes, the body needs a little help breaking down food, especially after heavy or complex meals. Digestive Enzymes can fill in the gaps by aiding the breakdown of fats, proteins, and carbohydrates, reducing bloating and indigestion. They’re great to take right before a meal to support your digestive system. How to Use These Supplements Effectively Here are some quick tips for using these supplements: GI Integrity: Take as needed to repair the gut lining, especially after digestive flare-ups. Apple Cider Vinegar: Take before meals to help with food digestion. Activated Charcoal: Use at night when bloating is an issue, ensuring there’s no overlap with other supplements. Probiotics: Use daily to maintain a healthy gut flora. Digestive Enzymes: Take with meals to enhance digestion, particularly with complex or fatty foods. Let me know if you give any of these a try!!  Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

You’re feeling stuck. Is it your circumstances or are you the problem?  Here’s the truth behind why you stay in the struggle:  Snag the FREE 12 shifts you have to make in order to achieve lasting change without fighting against yourself and falling back into old habits 1. The Stories You Tell Yourself We are the average of the five stories we tell ourselves most often. Think about it: what do you tell yourself daily? Is it, “I deserve this,” “I’m too stressed,” or “This one thing won’t hurt?” These stories shape your behavior, often without you even realizing it. How to Break Free: The first step is awareness. Acknowledge the stories you tell yourself, then challenge them. Are they really true? Replace the old story with a more empowering one.  2. You’re Not Giving Your Brain Time to Help You Make Better Decisions Your frontal lobe, the part of the brain responsible for reasoning and decision-making, needs more time to engage than your reactive, impulsive mind. Too often, we act quickly, fueled by emotion or habit, without giving ourselves space to make conscious choices.  How to Break Free: Stop multitasking, especially in key moments of decision-making. Start small: stop bringing your phone into the bathroom, or leave it out of your child’s room during bedtime. Create space for your brain to fully engage.  3. You’re Focusing on the Wrong Thing First Most people don’t start with the lead domino—the one change that makes everything else easier. Instead, they focus on the wrong thing in the wrong order. Maybe you’re trying to fix your diet while ignoring the deeper belief that “I’m too busy to cook healthy meals.”  How to Break Free: Identify your personal lead domino. What’s the root belief or habit that, if addressed, would make everything else easier?  Breaking the Cycle If you find yourself in these traps—chasing speed, picking the wrong strategies, or losing faith in yourself—there is hope. It all begins with a shift in mindset. Align your goals with what you're willing to sustain, make decisions that fit your ideal life, and rebuild confidence by committing to long-term change.  About Elizabeth: Author, podcaster (1600+ shows and 20 million+ downloads) - specializing in helping women end the cycle of constantly pursuing change yet running into the same excuses and obstacles year after year Social: instagram/elizabethbenton Podcast: https://podcasts.apple.com/us/podcast/primal-potential/id954984769