525: Dr. Sonya Jensen on Woman Unleashed and How Stress Shapes Our Hormones

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Katie: Hi there, and welcome to the “Wellness Mama Podcast.” I’m Katie from WellnessMama.com and Wellnesse.com, that’s Wellnesse with an E on the tip. And this podcast is all about how stress shapes our hormones and what to do about it. I’m right here with Dr. Sonya Jensen, who’s the creator of “Lady Unleashed,” And he or she’s a naturopathic doctor with a mission to vary the best way girls perceive their our bodies and themselves. And he or she has the idea that ladies are the middle of their households and communities, and that by supporting girls, we’re making a ripple impact to assist the whole neighborhood. And I wholeheartedly agree together with her on that. She’s the co-founder of Divine Parts Well being Middle, The Longevity Lab, and The Well being Ignited Academy together with her husband, Dr. Nicholas Jensen.

And on this episode, we go deep on hormones and the way stress, trauma, and childhood experiences can form our hormones, the rationale that extra stress and cortisol can take our progesterone and what to do about it, the primary steps of reversing that course of and balancing hormones, her query for meals in life which is: Is that this nourishing me?, the way to shift into parasympathetic and sign to the physique that it’s protected, her 80/20 well being, high dietary supplements for ladies, the way to enhance your progesterone, and a lot extra. Actual fact-packed episode, and let’s be part of Dr. Jensen. Dr. Sonya, welcome. Thanks for being right here.

Dr. Sonya: Thanks for having me. It’s so good to see you this time.

Katie: Good to see you too. You’re a requested repeat visitor, and I’m so excited as a result of you will have a brand new guide that I simply acquired to take a look at, known as “Lady Unleashed,” which we’re gonna speak about as we speak, and I feel there’s a lot on this that’s actually related to girls, particularly… I imply, at all times, however particularly proper now, from the ladies I hear from, and from my very own private expertise, and I feel there’s a lot we will study from you as we speak. To start out broad, I’m positive folks have perhaps, like, a passing understanding of the connection, however are you able to type of stroll us by how stress, and trauma, and childhood experiences, and even generational trauma can form our hormones and our physique and our blueprint?

Dr. Sonya: Yeah. For positive. That’s an awesome query. And the story actually does start even earlier than we have been born, within the womb, relying on our mom’s well being and simply how she’s perceiving her world, and the hormones that we’re receiving from her give us data on the type of setting we’re going to be born into. So that really modifications our phenotype and the hormones that we produce, in order that we will truly be accepted into this new tribe that we are going to be born into. And from day one, we begin to type of observe the environment, we undergo these experiences that then are imprinted into our mind. So, when, it might be one thing so simple as, as we’re rising up, perhaps we didn’t obtain the eye that we wished from our mum or dad, although they have been doing their finest. So, it might be a micro-experienced trauma, or it might be a giant T trauma, the place we’ve skilled one thing that has pressured our mind to take a look at its setting, to get all of the cues, just like the sights, the sounds, the smells, and prepare the mind to grasp if we ever really feel this manner once more, if we ever discover these triggers ever once more, the best way to reply is with our battle, flight, freeze, or please situation, which is our sympathetic nervous system, proper? So, it prompts that nervous system.

So, quick ahead, now, we might be in a relationship, or we may simply be doing on a regular basis life, and impulsively there’s a scent. Perhaps mother was cooking one thing when our mother and father have been preventing sooner or later, and it triggers the mind to type of return to that reminiscence, and our emotional heart holds onto that reminiscence, the hippocampus, all of them type of discuss to at least one one other, after which, once more, activate that sympathetic drive, which then turns off our parasympathetic and people thriving hormones, like progesterone, testosterone, and estrogen, that really assist us thrive and navigate life the best way we’re required, and the best way we have to for fertility and simply total well being, and if we’re continually in that sympathetic drive, it’s actually exhausting for the physique to do what must be completed to ensure that us to really feel wholesome.

Katie: Completely. I do know I’ve skilled this firsthand, and seen it in the previous couple of years in my very own life, with… Positively, I had large T trauma, and what I’m realizing now’s some smaller ones as nicely, that I type of discounted compared to the larger one, however I used to be, for a decade, doing all of the issues “proper,” and by the books, and all of the food regimen and the dietary supplements and the train, and it wasn’t till I handled that different piece and let go of the trauma that all the pieces else shifted. And what was superb was I had labored… I felt like I’d labored so exhausting making an attempt to battle my physique all these years, after which once I handled this piece, all these issues acquired a lot simpler and all of the well being stuff resolved itself. And since I’ve began speaking about that, I do know… I’ve heard from so many ladies who have been like, “How did you do it? What have been the steps?” And that’s why I used to be so excited to have you ever on. However discuss extra about how the hormones in that scenario are mainly inflicting havoc within the physique in all features of life? As a result of I noticed it and I felt it, and I do know you perceive and might clarify it.

Dr. Sonya: Yeah. For positive. So, after we take into consideration stress normally, we launch hormones like cortisol and adrenaline to navigate that have and transfer us by that have. However to ensure that us to do this, we have now to close down our progesterone, as a result of progesterone will get transformed into cortisol. So, what’s progesterone? So, if it’s a menstruating lady, for instance, the primary half of your cycle, after you bleed, it’s predominantly geared in direction of utilizing estrogen, after which testosterone while you’re ovulating. So, throughout that first half of your cycle, you’ll have a bit extra power, you’re feeling a bit of bit extra outward certain, and need to get issues completed, whereas the second half of your cycle, as quickly as you ovulate, progesterone is meant to shine, and progesterone may be very anti-anxiety, it’s anti-depressive, it’s the one which simply helps regulate our complete system. So if that’s getting depleted as a consequence of this imprint in our psyche and in our nervous system, of at all times being very vigilant and at all times wanting by the lens that we could also be in peril after we’re the environment, we’re continually depleting that hormone.

So now, we’d see irregulation in our cycle, we’d see PMS signs, we’d see weight acquire due to that. So, when that’s taking place, and we’re not addressing these traumas and these tales, we might be doing all the proper issues, we might be consuming all the proper issues, we might be taking the dietary supplements, however that upstream issue, that was initially giving the sign, or creating this communication pathway between the mind and the remainder of your physique, that’s what must shift. That’s the factor that we have to unravel and unveil to ensure that us to create a brand new sample the place we will perceive that we’re not at all times in peril, that that is one thing that’s had a maintain of us, however we don’t at all times need to be there. We will be within the parasympathetic, after which we will step into motion when we have to.

Katie: Yeah. That’s such an essential piece. I noticed after I labored by it that I had most likely been totally on sympathetic for actually years and years and years, and preventing my physique, and realizing, after all, my physique will not be gonna heal and relaxation and digest and sleep nicely while you’re in that state. And, that stated, I do know it’s additionally very multifaceted, and that there’s a number of individuality that comes into play right here, however let’s begin broad with how do you begin to determine these components after which deliver these hormones again into steadiness?

Dr. Sonya: Yeah. For positive. So, within the guide, I’ve these pause moments. So, usually, we are going to know in our thoughts after we are responding to life not the best way we truly need to, however it’s coming from this response place. So, we could also be having a dialog with somebody and having this sense within our physique that simply doesn’t really feel like ourselves, and we’re reacting, and we’re irritable, and all of the actions that we’re taking, we might wanna go on this food regimen and do rather well, however there’s at all times one thing that drives us to seize onto that meals that we all know isn’t gonna serve our physique, so, pausing and asking ourself this query of, “Who does this story truly belong to? What are my driving forces? Like, what drives me to make these selections? What’s the inspiration on which I’ve constructed my life on, and this lens that I’m carrying?”

The extra questions we start to ask, the extra curious we turn into of why issues are taking place the best way they’re. So, within the guide, I additionally lay out this questionnaire the place you get to determine in case you are the duchess, the diva, or the damsel. So, these are these three archetypes that we might have put into our life. We might have captured these roles and put these masks on in an effort to survive our moments. So, for instance, the duchess, she could also be somebody that, , will get all the pieces completed completely. So, she is on schedule, on level, extra of a Kind A. She could also be a CEO. She’s any individual that runs her family, very organized, and simply will get the job completed. So, that’s such a present. And he or she additionally has to stay in additional of that yang, sympathetic state to ensure that her to get that completed.

So well being by no means actually is a precedence. So, on this state, she might not sit down and eat her meals and chew correctly, as a result of she doesn’t have time, proper? Or she is simply on the go on a regular basis, so perhaps now she’s coping with IBS, and perhaps irregular cycles, and all these items, their indicators are displaying up in her physique, however she will be able to’t cease and truly take a look at that as a result of if she does, she’ll really feel unraveled and she or he doesn’t have time to really feel unraveled. It’s actually asking your self the query of, “The place am I in that triangle of disconnect,” that I speak about. “What are my driving forces? After which what can I do to assist myself in making an alternate determination, in order that I can unpack what’s truly happening right here?”

Katie: Yeah. I positively can resonate with features of that, and I feel, for me, a part of it was a response to that feeling of helplessness and the trauma was to then management each variable, and run all the pieces in a really regimented method. And I needed to discover ways to unpack that, and in addition to search out gratitude for it, as a result of what I noticed was that mechanism occurred to guard me. My unconscious was doing its job. It was for, such as you stated, for security and survival. That’s not a nasty factor, however it wasn’t a factor I wanted anymore. And so, it was studying to launch that. And I additionally keep in mind in that part being concerned I used to be gonna lose my edge, as a result of that was the factor that drove me to get a lot completed. And I inform girls now, it’s, you don’t lose your edge, you simply get to decide on while you use the sword. And I feel that’s the actually essential distinction.

Dr. Sonya: Sure, that identification, proper? So, we really feel like we’re gonna lose that identification, and there usually will be a number of grief round that, and an unknown, and that unknown can really feel like a really scary place.

Katie: Completely. And it’s led to this fascinating discovery. I do know you speak about a few of these issues too so far as childhood stuff, and realizing, like, I had, by all accounts, distinctive mother and father, and but there have been nonetheless ways in which I wanted to most likely be cherished a bit of in another way than what they have been doing, and having the ability to acknowledge that and work by it with out it being a fault of theirs, there didn’t should be any guilt or blame there, however realizing, like, that was a factor I may, as an grownup, now work by and transfer to a more healthy place with. After which the generational aspect as nicely, are you able to discuss a bit of bit about that? I do know you’ve talked about it some.

Dr. Sonya: Yeah. So, , chatting with what occurs after we’re within the womb, type of begins from our mom’s story, after which, particularly as girls, we positively carry seven generations earlier than all of the tales which were handed down. As we all know, way of life will get handed down, tales get handed down, and actually, the facility is held within the storyteller, and infrequently, what occurs as these tales are being handed down on how we’re presupposed to behave, how we’re presupposed to look, the conditioning that we obtain from a really younger age has been happening for generations and generations, and it actually isn’t till we turn into aware of the truth that we’ve been dwelling out these situations, somewhat than from our truest essence, from who we actually know we’re on the core, we then get a chance to unravel and heal even issues which were handed down from earlier than. Like, many traditions will communicate to when you heal, you heal seven generations earlier than and 7 generations ahead.

And this has been mapped out in genetics. So, as we begin to change, we begin to change the lineage, and we begin to change the story we’ve been carrying on our backs for therefore lengthy, so we don’t move it ahead. And sometimes, if you happen to simply pause and begin to acknowledge and observe, for instance, even our mother and father, if we begin to observe them, with out emotion, and begin to perceive that they have been doing the most effective that they might with the knowledge they’d, identical with their mother and father and the mother and father earlier than, it takes away the maintain that a few of these tales might have on us, or these beliefs, and we will begin to actually perceive that, “I may give myself permission to launch this. It’s not my obligation to carry onto this, but when something, it’s my obligation to heal all the traumas and the tales” that, , as collectively, as girls, that we supply too, from many, many generations in the past. You understand, many generations in the past, girls weren’t protected to even specific themselves and their energy. And so, that in itself will get embedded into our genetic story and into our DNA, so then we navigate and tiptoe all through the world from that place. So, the second we acknowledge that what actions we’re truly dwelling out as we speak essentially aren’t ours to do, it creates extra freedom as nicely.

Katie: And I wanna go deeper on the perhaps the stress aid and the interior work aspect, however earlier than we do, one factor I’ve seen, it looks as if particularly perhaps in trauma survivors or individuals who have a few of these patterns, particularly as girls, is sort of an undereating, under-nourishing, which the factor I seen in myself, is that I used to be that type of pushed, duchess sort, and I didn’t make time… And I used to be additionally making an attempt to deprive myself, as a result of I used to be making an attempt to, like, be a sure measurement and look a sure approach, and there have been a number of tales intertwined with that. And once I actually began monitoring it, I noticed I used to be drastically undereating, and I had kind of educated my physique cues to not have pure starvation anymore, and this can be a factor I’ve heard now from a number of girls which have simply actually, like, not consuming sufficient nourishing meals. Is that one thing you see as nicely?

Dr. Sonya: Oh, on a regular basis. And even by my very own private expertise, once I was 13, I went by anorexia. And I communicate to that within the guide as nicely, and simply not having management of my outdoors world, meals was the best way that… I used meals as punishment, as a result of in the case of our tradition, meals is how we join, proper? Like, feeding folks is, like, primary precedence. Doesn’t matter who it’s, any individual walks into our, you feed them. And I noticed afterwards that I used to be utilizing it virtually as a weapon in direction of my household, as a result of I wasn’t in command of my life, that I felt, at the moment. And while you begin to perceive that relationship with meals, and simply nourishment in itself, like, nourishment isn’t simply meals, it’s the conversations that we have now, it’s what we watch. It’s who we let into our circle of belief. It’s all of these issues.

So, the query that I at all times usually seed in girls is asking your self, “Is that this going to nourish me?” as quickly as we’re making a call. So, if it’s a call… Even for fasting, for instance. I’m an intermittent sooner now, and I train on fasting, and but, I’m at all times asking myself that query, “Is that this quick going to nourish me, or is that this going to deplete me?” So, as you begin to surprise about that, and turn into interested by that, you begin to perceive why you’re making the choice that you’re, why you’re selecting the connection that you’re. What are you receiving from that? Are you receiving love and connection, or are you giving of your self and never capable of say no and don’t have boundaries, since you really feel that’s the one approach that you simply’re gonna really feel like you possibly can belong, or really feel accepted? So, it simply opens up this door to surprise of your self, and extra self-discovery.

Katie: That’s an exquisite query. And I’ve heard it stated that “boundaries are how I can love myself and another person on the identical time,” It’s an exquisite reframe. And I’d love to speak extra now about how, like, perhaps the practices we will incorporate into our lives that assist steadiness hormones, extra on the attention, and perhaps meditation aspect, getting extra into that parasympathetic.

Dr. Sonya: Yeah. That parasympathetic drive is so, so essential in the case of altering that communication in your hormones, as a result of as we all know, hormones are simply communicators, proper? In order that they’re gonna reply to their setting. So, one lovely approach of adjusting the indicators in that setting will be by meditation. And meditation can look in another way for everybody. It might be a stroll within the woods, and that’s meditative. It might be placing on an awesome tune and dancing, and that’s meditative. It might be sitting for only a few minutes, and simply being in gratitude for all times this morning, or as we speak. So, it’s the second we step into that area of surprise and reverence of ourselves, and that getting actually tuned in to that coronary heart area, is after we can begin opening up that connection inside ourselves. And the second we make that call to attach, we will’t return, proper?

So, we will actually step into that area of being extra in our yin, which is a lady’s pure state, as a result of we do carry yang and yin inside us. We’ve a masculine female aspect, and we have now that feminine female aspect as nicely. However recognizing that always, we step into the yang, to get issues completed, to be of significance on the earth as we speak. So, to counteract that, to ensure that us to be in our softness, and in addition in our power on the identical time, issues like meditation, issues like yoga, issues that provide you with pleasure, are going to activate that oxytocin. They’re gonna activate that response in your physique, that will help you really feel settled and grounded in your self. So, no matter that appears like for you, perhaps it’s artwork. Proper, it might be something, however any time your focus is in simply that current second and also you’re not future-projecting or dwelling previously, in despair, or anxiousness for the long run, everytime you’re in that current second, no matter exercise you’re doing, maintain on to that, and convey that up as part of your day by day behavior, and non-negotiable.

And my non-negotiable is my morning routine. So, usually, that’s motion, as a result of I’m in my thoughts a lot. I’m very a lot that Vata structure, in the case of ayurvedic drugs, so I’m usually in my thoughts, I’m a worrier, I’m at all times pondering. So to ensure that me to really feel grounded, I’ve to step into my physique, so my meditation is motion. And so, my morning is nonnegotiable. And, , working with a number of mothers, too, with younger youngsters, and, I imply, you will have six. I solely have two, and even two is lots to deal with typically, however typically it’s behavior stacking, proper? So, perhaps they’re doing one thing and I’m cooking for them, and I’m doing, like, calf raises on the identical time, simply to deliver consciousness to I’m nonetheless in my physique, I’m nonetheless proper right here, proper now.

Katie: Yeah. I’d love to listen to another components of your morning routine as nicely, or, perhaps, 80/20 high-value issues that folks can do to include. As a result of I do know that was a component I confronted in my very own restoration, was that I had indifferent from my physique, and I needed to, like, re-learn to be in my physique and hearken to my physique.

Dr. Sonya: Yeah. Once I realized about how my thoughts capabilities, that basically helped assist me too. So, my thoughts appears for the unfavorable. It appears for the holes and the gaps in a situation, as a result of it’s defending me due to my big-T trauma. So my thoughts is used to its setting and understanding what’s going to go flawed. So, for me, my morning follow, and my non-negotiable, is gratitude. So, waking up and simply being grateful for waking up. It’s so simple as that. After which as quickly as I put my toes on the bottom, being grateful that I can really feel my toes on the bottom. After which going to the toilet, I’ve truly integrated now Mel Robbins’ excessive 5, so, giving your self a excessive 5. As a result of the second we take a look at ourselves within the mirror, we have now all of these items happening in our thoughts, our to-do lists, all of the issues we’re not good at. “Oh, my goodness, I’ve luggage underneath my eyes,” like, all these items begin to present up. However the second you honor your self in a bit of little bit of reverence with that prime 5, it modifications what your thoughts goes to do subsequent. It modifications the way you’re regarding your self.

After which I transfer into having my large cup of water with a bit of little bit of lemon, after which transfer into my follow, whether or not that’s motion with yoga, or a HIIT train. After which I’m doing a sauna, chilly showers. That’s a giant a part of my follow as nicely. Once more, something that’s gonna deliver me into my physique is what I would like for myself. After which, because the day goes by, too, I’ve moments that I seize. So, for me, having a cup of tea is a second for me, and it reminds my thoughts and my psyche that I’m making myself a precedence, and that I’m essential. So it might be so simple as having a cup of tea, a cup of espresso by yourself, studying one thing, simply discovering these little moments all through the day can create a profound impact for the remainder of your life, actually. So it doesn’t need to be this grand occasion, this enormous spa day, which, I imply, I like. Love my spa days, however actually, you are able to do little issues each single day that begin to create enormous modifications, and helps you turn into increasingly of the observer of you.

Katie: Yeah. I like these. I’m a giant fan of gratitude follow as nicely, and in addition, yeah, large one is non-negotiable going outdoors as quickly as attainable after waking up, and getting daylight. So, usually my motion, or my studying, or no matter is outdoors. There’s a lot cool analysis on that gentle hitting our eyes within the morning, and triggering these sure receptors in our eyes that basically are good for hormones and serving to with sleep in a while, and I positively discover that correlation once I don’t do it. I see that lack that. With regards to hormones, I additionally hear from a number of girls who battle with hormone-specific issues, whether or not it’s PMS, or scorching flashes, or endometriosis, or PCOS. Do you will have any suggestions for particular, whether or not physique or thoughts, balancing these?

Dr. Sonya: Yeah. So, once I was chatting with the duchess, and the opposite two archetypes are the diva and the damsel. So I’ll give an instance of the damsel, for instance. The damsel often appears at all the pieces as half empty, and she or he’s the one that may’t say no, proper? She’s volunteering, she’s doing all the pieces for her household, as a result of, once more, that’s how she acquired significance and that feeling of being essential and belonging. So usually, this lady might have thyroid points, as a result of she’s not capable of voice her opinion and communicate her fact, and she or he might even be rising issues inside her physique like cysts, as a result of the counter polarity of not having the ability to say no is resentment, as a result of she’s not likely doing it from a spot of true service, she’s doing it from a spot of depletion. So usually, once I discover a lady has, , cysts on her ovaries, and once more, in Chinese language drugs, ovaries and resentment are additionally correlated… Anger is correlated to the liver.

Once we begin to take a look at these eventualities, and perceive that what’s the emotional cue that’s creating this totally different communication inside your physique, and begin resolving that, then the physiology additionally follows. So, endometriosis is a large one for therefore many ladies in as we speak’s world, and infrequently, the query I’ll seed for that lady is when in your life did you not really feel protected in your setting or in your house? As a result of at that second, the uterine lining, that endometrium, is making an attempt to go away. It’s making an attempt to go away its house as a result of it doesn’t really feel protected there. So what can we do to deliver extra security into your life, to deliver extra steadiness into your life, so that you simply really feel safe in your self, and never searching for it from the surface world?

So, after we begin to create these correlations, these aha moments occur for ladies, they usually begin to type of unravel that story that perhaps they’ve been holding on to, after which we will take a look at the physiology, too, and say, “Okay. Nicely, that is how your physique’s been responding, so your progesterone’s decrease, your estrogen perhaps is dominant, your testosterone can also be low. So how can we assist that with issues that we all know we will do with the herbs, and the meals, and the nourishment from that side, but in addition, how can we unveil the story that you simply’ve been carrying for therefore lengthy, and the way can we unravel that to now serve you, in an effort to perceive the presents from that story, and it’s not controlling you, however as a substitute, you get to make use of that story, and have power to navigate your world?”

Katie: That’s lovely. And I feel it’s, such as you stated, it’s a small, intentional follow, and that consciousness goes such a great distance. I additionally am a giant believer in that we’re a lot the product of the questions we ask, whether or not it’s internally, by our personal unconscious, or externally to others, and I feel anytime we will quiet for a minute and take note of that, we see the outcomes time and again and over. I additionally hear from a number of girls who, particularly after the final two years, are very overwhelmed, and battling motivation and power, and so I’d love to speak about methods we will begin growing power to even have the motivation to do these artistic issues and to do these practices which can be useful.

Dr. Sonya: Yeah. That’s an awesome query, as a result of I do discover you need to work in your physique first earlier than you possibly can go into your psyche and take a look at all these feelings. As a result of in case your physique is drained, there’s no approach you’re gonna be capable of deep dive into your story and what you must unravel. So, some issues that you are able to do each day is intermittent fasting is a superb follow to get up these vitamins inside your physique which can be already out there to you to feed your mind. So, doing a bit of little bit of fasting, nourishing your physique with meals that’s gonna nourish your hormones. So, for instance, the primary half of your cycle, you wanna nourish your physique with extra wholesome fat. The final half of your cycle, you wanna nourish your physique with wholesome carbohydrates. So feeding your mind and your thoughts goes to make an enormous distinction on how you might be responding to life, as a result of now we’re creating extra power. We’re creating extra gas inside your system.

Understanding if there’s stuff in your setting that is likely to be making a sluggish setting in your physique and decreasing power, so, is there toxicity in your meals? Are you not consuming natural? Is there toxicity within the merchandise that you simply’re utilizing? Is there toxicity in what you’re cooking with? So, going from room to room, I discover, simplifies all the pieces, so we will eliminate what we will management, after which detoxifying our interior selves, in order that we will make room now for that therapeutic to occur, and dealing with somebody to type of do a deeper dive is basically essential, and there are such a lot of issues that you are able to do simply at house, like a castor oil pack routine, dry brushing routine, you probably have entry to a sauna, infrared sauna. So, at all times ensuring we’re making an attempt to empty that bodily bucket, in order that we have now time and area to now go into our emotional bucket and begin emptying the tales out from there.

Katie: Yeah. And I really feel prefer it’s type of a self-perpetuating cycle. Once we begin doing the bodily issues, we have now extra motivation, then power, that we’re capable of do the interior work, and in addition then, that makes us extra motivated to do the bodily issues. Whereas backwards, too, if we get in that type of overwhelmed cycle after which we’re not doing the issues, then it’s more durable to do it, and it type of goes backwards. However I feel you’re proper. Like, the child steps make the massive distinction, and it’s what can we begin sustainably, that isn’t going so as to add to the overwhelm, and that’s gonna slowly improve our bandwidth to have the ability to add in additional, it looks as if.

Dr. Sonya: As a result of it’s very easy to enter this mindset of, like, “I’m failing.” Proper? Once we attempt to go on this different observe, the place we’re doing all the proper issues and actually placing a lot on our plate, as a result of we actually wanna sort out what’s taking place, but when we simply do these small steps and have these small victories. So I encourage girls to make success lists. Like, even writing down issues you’re gonna get completed that day. I’m gonna bathe. So I’m writing that down on my checklist. I’m gonna brush my tooth. I’m writing that down on my checklist. It’s simply that act of checking that off, and that reassurance within the thoughts and the mind that sure, I can get issues completed. And that additionally doesn’t outline me, that, all of what’s taking place is a journey. So the extra we deal with what we will do and we will have management over, we’re capable of let go of what we will’t management.

Katie: Yeah. That’s an awesome reframe. And I, for a very long time, managed all the pieces on my cellphone, simply because know-how is such part of our life now. And I’ve not too long ago switched again to a planner, not for calendar stuff, however for my day by day job checklist, and for gratitude, simply because there may be, such as you stated, one thing that’s actually useful about that tangible crossing one thing off an inventory, and in addition, to me, writing out what I’m grateful for, it simply helps cement it, and helps me, like, actually internalize it much more. And it looks as if for ladies particularly, like, journaling, and even simply drawing, one thing like that, is a really useful follow to, like, you stated get the interior, and begin processing it, and assist it get out.

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I additionally hear from a number of girls who appear to have pores and skin points, and it looks as if this may positively be hormone-related as nicely. Do you will have any particular suggestions for skin-related points?

Dr. Sonya: Yeah. So, in the case of the pores and skin, it truly is your liver that’s talking, proper? So, usually, girls may have cystic zits earlier than their interval, and that’s usually as a consequence of estrogen dominance, and since the liver perhaps is congested. So, like I used to be chatting with the castor oil packs. You are able to do castor oil packs. You wanna detoxify, and also you wanna be certain your intestine is shifting. So, wholesome bowel actions daily. In order that might be merely including one thing like Triphala to your nighttime routine. That’s a powder that has three ayurvedic herbs in there, that you could put in heat water after your final meal. So, that may actually serve you. Having some ghee and, like, golden milk earlier than mattress, that’s additionally gonna serve your intestine, and the butyrate in your intestine. Ensuring you’re having issues like floor flaxseed, chia, hemp, like, fibers. Prebiotics are additionally gonna assist that as nicely, as a result of, once more, you’re simply amplifying that wholesome micro organism in your intestine, in order that the estrobolome, which is a bunch of micro organism in your intestine, have the capability to work with the liver to detoxify these extra estrogens from the setting and out of your physique.

So the extra you try this, the much less your bucket fills up daily, and has to make use of your pores and skin to secrete these toxins out of the physique. As a result of if you happen to see your self as a bucket, as, , the physique, and we fill it up daily with totally different toxicities, we have now these emunctories and pathways of elimination that assist assist decreasing that load. So, that’s your intestine, your lymphatics, your kidneys, your mucous membranes. But when any of these are clogged up, your pores and skin being the most important organ, it’s simply simple to push issues out of the pores and skin. So in an effort to assist the pores and skin, you need to assist your lymph, your intestine, your kidney, so simply ensuring issues are flowing and shifting each single day.

Katie: And for people who find themselves simply beginning… I do know we’ve touched on most likely just a few of them, however what can be a few of perhaps, like, the 80/20, , 20% of issues that give the largest bang to your buck in case you are overwhelmed and also you solely can do child steps, the place can be a few of the finest beginning factors?

Dr. Sonya: Yeah. So, waking up and having that lemon water motion is gonna improve your lymphatic circulation. Dry brushing, if you may get a dry brush and simply use that, and giving your self a therapeutic massage with some sesame oil, that’s gonna be supportive. Your first meal, if it’s a smoothie, you possibly can put in these fibers, and that in itself will begin simply motion to occur. And in your nighttime routine, you possibly can put in simply that teaspoon of Triphala, and perhaps a castor oil pack, so a bit of little bit of castor oil over your stomach, and a scorching water bottle and a towel. It might be so simple as that. And that might be your day by day routine, simply to type of get issues shifting.

Katie: After which, I’d love to the touch on sleep as nicely, as a result of it looks as if every time there are hormone points, usually, sleep points go proper alongside with it. After which, we all know from the analysis, sleep is among the most core, foundational issues for all features of well being, and in over 500 episodes of this podcast I’ve by no means had anybody say high quality sleep will not be essential. It appears to be, like, one of many issues each knowledgeable can agree on, and it appears, clearly, a fall-down level for lots of girls, and mothers particularly, for heaps and many causes. Any suggestions for bettering sleep?

Dr. Sonya: Yeah. Sleep is so essential in the case of our hormones and our circadian rhythm. And simply going again to that progesterone piece, progesterone, GABA, and melatonin are finest pals. So, when melatonin is low due to our excessive cortisol, it’s going to have an effect on progesterone. When progesterone is low, it could possibly’t activate the receptors within the mind to obtain GABA. So then GABA is gonna be low, which creates extra of that wired drained feeling within the night, and doesn’t actually permit the physique to settle down earlier than mattress so we will have a restful sleep. So, sleep is so essential. So, having a sleep routine is basically essential, and actually, going to mattress earlier than 11:00 p.m. So, that’s additionally key, since you don’t wanna deliver up your cortisol after 11:00 p.m., as a result of your physique thinks you’re awake. In order that’s gonna mess up your circadian rhythm.

So, earlier than 11:00 p.m., you wanna be going to mattress, and also you need a routine that really, , eliminates the blue gentle. So perhaps having crimson gentle blockers on if you happen to’re watching one thing, however actually, placing away know-how as rapidly as you possibly can after dinner, studying one thing, having that gratitude follow, one thing, once more, to type of deliver your out of your thoughts and into your physique, so you possibly can launch the day, and transfer into that dream state and extra of a relaxed and relaxed method.

And, sure, so it’s gonna be issues that folks can use, like melatonin and CBD, and lots of herbs, that may be actually useful. However what you actually wanna perceive is, first, what are the issues that I’m doing, ranging from the purpose once I get up to the night, as a result of as quickly as we get up, we’re preparing for sleep. So, all of the habits, all of the issues that we’re consuming, ensuring that we’re maintaining a healthy diet fats in our final meal, in order that our glucose isn’t driving up, and in addition growing that cortisol, not permitting melatonin to do its job. So these are some issues that you could simply type of observe about your self, and have virtually, like, a sleep journal, to grasp, “Okay. What are some issues I can incorporate into my life that can improve that high quality sleep?” And, , many individuals have Oura Ring. My husband’s obsessed along with his Oura Ring, and you may simply take a look at your information and perceive, “Okay. Once I eat this dinner, that is affecting my coronary heart price variability. It’s affecting my parasympathetic nervous system.” And all that information is gonna present you what you possibly can or can’t do within the night that’s gonna assist deep sleep for you.

Katie: Yeah. I’m additionally a giant fan of my Oura Ring, and in addition, the Chilipad has been a game-changer for me for sleep. However the Oura Ring, particularly, you’re proper. You begin to see the patterns, and it’s studying issues like regardless of how a lot I might imagine I prefer to drink wine at night time, my deep sleep doesn’t fall once I drink wine at night time. And I’ve realized some useful issues, and if I eat sufficient protein in the course of the day, my deep sleep loves that, and it’s helped me study myself in that approach. You’ve additionally talked about progesterone just a few occasions, and the way essential it’s. Is that one thing you’ll suggest supplementing with, or if not, what are the methods to assist kind of naturally increase that with out utilizing some type of exterior complement?

Dr. Sonya: Yeah. So, I usually use bioidentical hormones with girls if it’s wanted. So getting examined is basically essential, doing all of your DUTCH take a look at to acknowledge the place your progesterone is at, as a result of usually, low progesterone can even appear like regular progesterone however low estrogen. So, simply these nuances, to grasp them, getting examined is essential if you happen to’re gonna go down the route of utilizing progesterone. Different herbs that may actually assist your progesterone are herbs which can be gonna act extra like adaptogens, so will assist assist that decreasing of your cortisol. So, ashwagandha is an exquisite one which you need to use. Chaste tree is an exquisite herb that’s gonna improve LH but in addition improve progesterone in your physique. So, these are just a few issues that you could make the most of. However in the case of meals, wholesome carbohydrates like yams, and beans, and lentils, and these sorts of issues are gonna assist your progesterone as nicely, together with these day by day practices that we spoke about, the meditation, the gratitude, and simply actually engaged on that vagal tone and that parasympathetic state is gonna feed into your progesterone, as a result of it’s gonna reinforce to your physique and your thoughts that you simply’re not in peril. So, the extra we work on that, the extra assist your progesterone will really feel.

Katie: Yeah. And it’s one other a type of constructive suggestions loops, the place as you get higher sleep and as you nourish your physique, then these items enhance they usually proceed to need to enhance. Additionally, realizing, after all, there’s a lot bio-individuality with this query, I’m curious if there are any dietary supplements that you simply discover, on common, very useful for ladies, clearly with the caveat work with somebody who is aware of what they’re doing. However any that you simply see type of recurring which can be useful for ladies, particularly?

Dr. Sonya: My favorites are chaste tree, magnesium. DIM and I3C are actually nice as a result of they’re gonna assist assist that liver detox, which can then assist your progesterone to rise, after which ashwagandha is my favourite adaptogen, together with rhodiola, is one other favourite of mine, that may actually be supportive, only for that nervous system. After which, once more, understanding your neurotransmitters, so GABA will be actually supportive for ladies as nicely in that final half of her cycle. GABA and a bit of little bit of melatonin, to only assist that progesterone drive.

Katie: And naturally, as girls, we have now way more fluctuating hormones than males, which I feel is definitely…is usually a enormous benefit, as a result of we get these pure modifications all through the month. Are there any issues to concentrate on associated to our cycle, so far as perhaps alternative ways to work out or nourish our our bodies in another way in several components of the month?

Dr. Sonya: Sure. I like this query. So, I usually communicate to the seasons of a lady’s life, the seasons of the environment, after which the seasons of her cycle. So, , there’s 4 totally different phases within the cycle. There’s while you’re bleeding. So, what do you wanna do while you’re bleed? As a result of that’s such a time of detoxing, it truly is a time of reflection. So, you will be journaling then, you will be detoxifying feelings, and actually type of uncovering a few of the issues that perhaps you have been holding on to for the previous month. So, right here, you most likely received’t be that hungry, so having extra, like, soups and stews, and simply actually nourishing meals, the extra coloured meals, like purple and, like, deep and wealthy colours, since you wanna feed that iron in your physique, as nicely, and simply type of replenish that.

After which as you step out of that part and also you go into your follicular part, that is the place estrogen is gonna begin to rise. So, how can we feed our estrogen? So, wholesome fat like avocado are gonna assist that. Right here can also be the place you can most likely do extra HIIT train. There’s extra motion. You possibly can be a bit of bit extra aggressive together with your routine, as a result of you will have the capability and the power to do this. Quickly as we step into ovulation, testosterone begins to rise. So, fasting is a bit of bit simpler earlier than that. Not a lot throughout ovulation, but in addition recognizing that that is that one time in our cycle the place testosterone will go up. So, usually, libido might be a bit of bit greater.

Then as we step into our luteal part, and progesterone wants nourishment, this can be a time the place your physique desires you to be extra inside, so slowing down. Perhaps now you focus extra on yoga, or going for a stroll outdoors, consuming these wholesome carbohydrates, journaling a bit of bit extra, actually reflecting on life itself, and, like, what’s working for you, what’s not. Saying no extra to outdoors issues, and dealing on it from that perspective, and in addition understanding that your libido right here will go down. You understand, usually, there’s this false impression that I ought to really feel the identical all through the whole month, however as a result of our hormones ebb and circulation like that, it’s essential to grasp that your libido could also be excessive at one level each cycle, however then it begins to go down, particularly if you happen to’re not on the tablet, proper, you’re gonna actually acknowledge these ups and downs, and infrequently, this can be a problem in a relationship. However if you happen to perceive your cycle, you possibly can then talk this together with your accomplice, so in addition they perceive that this can be a time the place, , I’m gonna be a bit of bit extra inside and focus extra on me, in order that I can step into the subsequent part of bleeding with extra management, and simply with extra steadiness.

Katie: Yeah. And I feel libido is a crucial level, particularly for ladies as nicely. I do know I hear from folks about this very often, and particularly libido seeming to go down with age considerably, however I ponder if this additionally is basically, like, tied in with a few of these hormone modifications, and in that case, what can girls do to assist libido, clearly, realizing it’s nonetheless gonna ebb and circulation all through the month. However are there issues that normally can assist with that?

Dr. Sonya: Yeah. For positive. So, even understanding that’s…starting age 25, our testosterone begins to drop. And with each little one, we lose about 15% of our testosterone shops. And what are the issues which can be gonna have an effect on testosterone? Insulin goes to have an effect on it. So if there’s any kind of insulin resistance in your physique, so, once more, if you happen to’re consuming processed meals, or greater carbohydrates, snacking lots, these items are gonna improve your insulin. So the best way to deliver your insulin down is by incorporating that fasting routine that works for you, and in addition growing your wholesome fat, decreasing these grains, which can then assist your testosterone. Figuring out very first thing within the morning, earlier than 8:00 a.m., on an empty abdomen, additionally will increase your testosterone and progress hormone. In order that’s one thing you possibly can incorporate additionally, to extend it naturally. After which, doing issues like maca is gonna assist it as nicely. So you possibly can actually assist to only assist that testosterone drive inside you thru a few of these habits, in order that while you go into your cycle, you begin to actually perceive that that is truly true lack of testosterone, or is it simply part of my cycle at the moment?

As a result of after we undergo perimenopause and menopause, , it’s type of nature’s contraception. Testosterone does naturally go down, however you possibly can type of construct your self up with a few of these habits and resistance coaching and these items, to only assist your system, in order that, , it helps assist the connection, but in addition inviting issues in your life that provide you with pleasure. I discover the extra oxytocin that will get constructed up within the lady’s physique, the better it’s for her to step into having extra libido, as a result of now she will be able to type of make the aware effort. She will be able to type of deliver that motivation up, as a result of she’s been filling her cup up. Should you’re shifting into that part already depleted, that’s what creates extra of that loss in libido.

Katie: That is sensible. And as we get near the tip of our time, just a few different questions I like to ask are if there’s a guide or a lot of books which have had a profound impression in your life, and in that case, what they’re and why.

Dr. Sofia: Yeah. Yeah. So, Dr. Edith Eger, she wrote the guide “The Selection,” and that one’s had a extremely profound impact on me as I went by my journey, and simply realizing how a lot of a alternative we actually have in our thoughts, and the true jail, and the true problem is basically in right here, not a lot within the outdoors world. So, we alter this, we alter our story, and we actually start to vary our lives. In order that one, I’ve to say, palms down, has been enormous for me, and it’s one which I consult with on a regular basis.

Katie: I’ll make it possible for’s linked within the present notice as nicely, for you guys listening, wellnessmama.fm. And the place can folks discover you, discover your guide, and continue to learn extra?

Dr. Sonya: Yeah. Thanks. So, on Instagram, my deal with’s @drsonyajensen, and in addition my web site, drsonyajensen.com. And you may get the guide wherever on the earth on Amazon, within the U.S., Barnes & Nobles, and in Canada on Indigo or Amazon.

Katie: And any parting recommendation for our listeners as we speak? It might be associated to what we’ve talked about, or one thing totally unrelated.

Dr. Sonya: Yeah. Simply give your self a chance to fall again in love with your self, as a result of there was a second in time in your life, while you faucet into that little lady, that little little one, the place she thought she was the bomb, and one thing occurred alongside the best way that took that drive away, that took that have away, and you may shift that, as a result of as quickly as you do, you don’t even understand how a lot energy you will have inbuilt you, that you simply’re gonna be capable of specific into the world.

Katie: That’s lovely. I feel it’s an ideal place to wrap up for as we speak. Thanks a lot to your time and being right here, and for all the work that you simply do.

Dr. Sonya: Thanks. Thanks for all the pieces that you simply do.

Katie: And thanks as at all times to all of you for listening and sharing your most respected sources, your time, your power, and your consideration with us as we speak. We’re each so grateful that you simply did, and I hope that you’ll be part of me once more on the subsequent episode of the “Wellness Mama Podcast.”

Should you’re having fun with these interviews, would you please take two minutes to go away a ranking or assessment on iTunes for me? Doing this helps extra folks to search out the podcast, which implies much more mothers and households may benefit from the knowledge. I actually recognize your time, and thanks as at all times for listening.

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