655. How To Exercise For Menopause

1 in 10 women deal with endometriosis.  Endometriosis occurs when tissue similar to the endometrial lining inside the uterus grows outside it, often attaching to organs like the bladder, intestines, or muscle tissue. This tissue is estrogen-sensitive, which can cause inflammation, pain, and other symptoms, especially around your period.  Here are some of my tools for natural endometriosis relief:  Daily Red Light Therapy Using red light therapy daily is a powerful anti-inflammatory tool. Red light helps stimulate blood flow and reduce inflammation. Consistent, daily use of a quality red light device can offer ongoing relief. Look for a wireless, therapeutic-grade device that can wrap around your abdomen or lower back. Dry Brushing for Lymphatic Movement Dry brushing around the abdomen stimulates lymphatic flow, which can reduce bloating and discomfort. Moving lymph fluid helps clear out excess estrogen, which is often linked to symptom flare-ups.  Acupuncture, Massage, and Chiropractic Care Acupuncture, massage, and chiropractic adjustments release tension, relieve pain, and enhance circulation. These therapies help manage endometriosis symptoms by targeting the nervous system and muscles, aiding the body in regulating pain responses. Anti-Inflammatory Supplements Supplements like ginger, curcumin, Boswellia, and devil's claw are highly anti-inflammatory and support pain management. Consider blends such as Inflamese Plus, which combines these ingredients to support the body in addressing pain and inflammation, particularly beneficial for endometriosis. https://113022.nutridyn.com/inflam-eze-plus-infep 5. Dietary Adjustments to Reduce Inflammation Endometriosis symptoms can worsen with inflammation, so eliminating processed foods, reducing alcohol intake, and cutting down on sugars can be beneficial. Opting for an anti-inflammatory diet, rich in whole foods, healthy fats, and leafy greens, can help regulate hormone levels and minimize monthly flare-ups. 6. Hormone Balance with Dutch Testing Monitoring and managing your estrogen and progesterone levels is crucial in managing endometriosis. High estrogen levels can worsen symptoms, so keeping a close eye on hormone health through DUTCH testing is key.  7. Stress Management Stress has a direct impact on inflammation and hormone levels. Find daily practices to reduce stress — whether through deep breathing, mindfulness, setting boundaries or gentle movement — helps prevent symptom flare-ups. P.S. For anyone navigating endometriosis, consider checking out Pain and Prejudice by Gabrielle Jackson  Join the Female Health Solution: Regular: https://drbethwestie.com/12-week-female-hormone-solution/ Menopause: https://drbethwestie.com/12-week-menopause-solution/ Unsure? Schedule a free call: https://calendly.com/dr-beth-westie/program-discovery-call  

Meet Jessica, a dedicated crossfit instructor and mom of young children.  Jessica noticed her energy plummeted, and her usual workout routines became a struggle. She began to dread the physical toll of teaching and she was caught in the frustrating cycle that so many women experience—despite doing everything “right,” her body seemed to be working against her. Jessica came to me because calorie counting and exercise were no longer cutting it - and that’s where hormone-focused nutrition came in. Through a DUTCH test—a comprehensive hormone analysis—we saw some BIG issues that needed to be addressed. Her cortisol was a mess, estrogen too high and some high androgens as well.  We immediately got to work with supplements, adjusting and add more nutrition and changing her workout schedule.  Within weeks, Jessica began to feel a shift. Her energy improved dramatically and she was able to make it through training sessions again. Jessica’s confidence blossomed and she started looking forward to her classes again. She noticed her students’ engagement improved, her class sizes grew, and she began to feel like herself once more. She even saw a financial boost as her classes filled up! Are you dealing with similar issues? It’s time to take a look at your hormones.  Imagine how much more you could do, how much more you could enjoy life, with the energy you need at every stage of your day. If you've felt frustrated, exhausted, or unsure why your hard work isn’t paying off, let’s focus on your hormones.  Registration for my 12 Week Female Hormone Solution is OPEN!!!  Regular: https://drbethwestie.com/12-week-female-hormone-solution/ Menopause: https://drbethwestie.com/12-week-menopause-solution/ Unsure? Schedule a free call: https://calendly.com/dr-beth-westie/program-discovery-call

PCOS almost ruined my life.  My journey with PCOS began under intense stress and years of hormonal birth control use. I used the pill for almost a decade, thinking it was harmless—like many of us do.  After a while, my body started to react. I was having irregular bleeding (three times a month!) and didn't know if I was even ovulating. I decided to make some big shifts in my diet and lifestyle, starting grad school, going gluten-free, and learning about nutrition for the female body. I also had three children in rapid succession, which further taxed my body. My youngest was born premature, and stress skyrocketed as I juggled being a new mom, running a business, and healing from postpartum complications.  Before I knew it, I was in constant pain, plagued by ovarian cysts that would burst, leaving me debilitated. PCOS pain was like nothing else. I’d broken bones, had surgeries, and given birth three times, but nothing compared to the agony of a cyst rupturing.  Even though I went to doctors, all I heard was, "It’s just a cyst; your body will handle it."  The advice was limited to pain management or getting back on birth control, but I knew I needed more than that—I needed answers. Through my research and education, I learned about eating in sync with my hormones and my cycle, and this was the key that changed everything. By supporting each phase of my menstrual cycle with warming and cooling foods, I was able to reduce inflammation, balance my hormones, and regulate my cycle. For example: Warming Foods: I prioritized these during certain parts of my cycle to support progesterone levels, reduce bloating, and stabilize mood. Cooling Foods: I turned to these during estrogen-heavy phases, which helped balance symptoms and keep things regular. I began to see results, not overnight, but steadily. The intense cyst pain started to fade, and eventually, the cysts stopped forming altogether. I WAS SO RELIEVED—finally, a natural solution that worked with my body, not against it. The real breakthroughs came when I tailored my approach even further with personalized hormone testing. I took a DUTCH test to get a complete view of my hormone health, helping me understand which nutrients and lifestyle adjustments were best suited to my body.  Instead of guessing and wasting time (and money!) on the wrong supplements, I got clarity and real results. If you’re struggling with PCOS or any other hormone-related issue, I know it can feel isolating and frustrating.  You don’t have to go through this alone. In my program, I guide women through these same steps I used— aligning diet with your cycle, using targeted supplements, and understanding the power of personalized hormone testing. You’ll not only get one-on-one support, but you’ll also join a group of women who understand exactly what you’re going through. Together, we’ll work toward the same goal: eliminating symptoms from the root cause and taking control of your body and your health. Ready to start your journey? Join the Female Health Solution program here: https://drbethwestie.com/waitlist/  

Did you know that you can hydrate through your food?  We often think of hydration as guzzling bottles of water. But it’s not the only way! In fact, relying solely on water can sometimes create issues if it dilutes your stomach acids, which are necessary for proper digestion. Instead, consider how foods can offer hydration while providing vitamins and minerals. Here’s a breakdown of how to add these hydrating foods throughout your cycle: Follicular Phase (Days 1-14) During the follicular phase, your energy naturally rises, and you might find yourself drawn to fresh, light foods. Hydrating foods like cucumbers, celery, and strawberries provide that boost, helping keep you hydrated without feeling bloated or waterlogged. Ovulatory Phase (Days 14-16) In the ovulatory phase, your body temperature slightly increases. This is a great time to bring in foods with high water content, like watermelon and peaches, to cool down while staying hydrated. These fruits are also a fantastic way to satisfy your sweet cravings without added sugar. Luteal Phase (Days 16-28) As your body prepares for menstruation, you may crave something more substantial. Tomatoes, bell peppers, and berries are fantastic additions to meals or snacks. They offer hydration along with antioxidants, helping ease any premenstrual symptoms and reducing bloating. Menstrual Phase During menstruation, focus on gentle hydration to support your system as it loses fluids. Foods like soups, bone broths, and herbal teas are soothing and hydrating, helping your body stay balanced without overwhelming it. Bone broth, for instance, adds minerals to your system, which can support your hydration levels and energy. Here are some top hydrating foods to enjoy throughout your cycle: Watermelon: One of the most hydrating foods, watermelon is over 90% water. It’s perfect for rehydrating after exercise or a hot day. Cucumbers: Add them to salads or enjoy them with a sprinkle of salt for an easy mineral boost. Tomatoes: Another food high in water content, tomatoes pair well with a bit of salt for added flavor and hydration. Peaches, Plums, and Berries: These fruits offer hydration along with antioxidants and are easy to add to any meal. Leafy Greens: Romaine lettuce and spinach contain a high percentage of water and are versatile for salads, smoothies, or side dishes. Hydration isn’t a “one-size-fits-all,” especially for women. By understanding how food can help hydrate, you support your body’s natural rhythms and provide hydration that lasts. If you’ve been feeling sluggish, try adding more hydrating foods and watch how it can make a difference! Registration for my upcoming 12 Week Female Hormone Solution is OPEN but only to the waitlist!  Grab your spot: https://drbethwestie.com/waitlist/

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.