Odelia | Online Health Coach

Home
Odelia | Online Health Coach

For free resources, visit: www.femtility.co ☺️

03/05/2023

What every woman should have learned growing up⤵

And that is, what the heck are our hormones?

There are many different hormones in the body, but the main 3 I will be talking about in this post include estrogen, progesterone, and testosterone.

These are 3 very important hormones when it comes to our menstrual health (a.k.a our overall health).

Women have a month long cycle meaning that different hormones will fluctuate throughout the month. This can influence our mood and energy.

Estrogen peaks about mid cycle to help promote ovulation and slightly increases again towards the second half of the cycle.

Estrogen plays many roles in the body, besides just helping the female body get pregnant.

Estrogen can be labels as the “fun party girl” and needs progesterone to help balance her out.

Progesterone is released after ovulation, peaking in the second half of the cycle. Progesterone helps balance estrogen and can be labeled as the “calm, stay at home one.” Progesterone provides that calming effect, so when progesterone levels are low, it can lead to increase anxiety right before our periods.

Testosterone is mainly seen as a male hormone, but females need it too! Testosterone can help us build muscle and feel confident. As well as, support other processes in the body.

Did you know you there’s a test you can do at-home that can test your s*x hormones? Knowing these values can be helpful when it comes to improving your monthly symptoms (ex: struggle losing weight, low energy, heavy/painful periods, etc).

This test is called the Dutch Test! If you’d like more info, check out my website or send me a DM!

18/04/2023

Did you know that your gut health and hormone health are closely linked?

Your gut bacteria play a crucial role in hormone metabolism and regulation, so taking care of your gut is essential for hormonal balance.

Here are some simple tips to support both your gut health and hormone health:

✅ Avoid alcohol, sugar, and processed foods: These foods can disrupt your gut bacteria and increase inflammation, which can negatively impact hormone production and regulation.

✅ Watch out for xenoestrogens: These hormone-like compounds can disrupt your endocrine system and harm your gut bacteria, leading to imbalances in estrogen, testosterone, and other hormones.

✅ Add in plant foods and lignin-rich foods: These foods are rich in fiber, phytochemicals, and lignins that nourish your gut bacteria and support hormone metabolism and regulation.

✅ Enjoy fermented foods: Fermented foods like kefir, kimchi, and sauerkraut are rich in probiotics that can help to restore the balance of good and bad bacteria in your gut, which can positively impact hormone levels.

By supporting your gut health with these simple tips, you can help to keep your hormones in balance and promote overall wellness. Your gut and hormones will thank you! 🌱🥦

13/04/2023

Estrobolome:
Have you heard of estrobolome?
This collection of bacteria that is found in our gut plays an important role when it comes to estrogen detoxification!
If you are not pooping daily then you may be impacting your estrogen detox, which can lead to hormonal imbalances.
Tips to improve your gut health:
* Increase your fiber! this can be done by adding more plant-based foods
* Add movement to your day! Even 10 mins a day can help. So go for a walk, run, or gym!
* Add in stress management activities
* Prioritize your sleep
* Avoid or reduce your intake of highly processed foods
* And when possible, avoid taking antibiotics
If you prioritize your gut health, you’ll be prioritizing your hormonal health! It’s a win-win!
If you need support on your health journey, send me a DM or visit my website (linked in profile)

22/03/2023

Have you ever wondered why sometimes you feel energized and motivated and other times you feel tired and want to hangout by yourself?

That’s due to the fluctuations in our female hormones!

In this post, I’ll break down the different phases of our cycle to help provide clarity around why we feel the way we do throughout the month.

Disclaimer: I am using a 28 day cycle to keep it simple. Your cycle may be a little shorter or longer (typical cycles are 21-35 days). So modify the lengths of the phases to better serve your cycle.

The 4 Phases of our Cycle:

Menstrual Phase: Our hormones are at their lowest, so it's common to feel extra tired.

Great foods to add in: pumpkin seeds, turmeric, cinnamon, high-quality proteins, fruit

Exercise: self-regulate so if you feel great workout, if you feel tired then relax or switch your gym workout for a walk

Follicular Phase: Our hormones are slowly rising so it's common to start feeling more energized.

Great food to add in: fermented foods, broccoli sprouts, vitamin C rich foods, avocado, ground flaxseeds

Exercise: great time to start increasing the intensity and hitting your running PRs

Ovulation Phase: Although this phase is about 5 days. A woman can typically only get pregnant when the egg is released which is about a 24hr window.

Great foods to add in: lentils, oats, asparagus, sunflower seeds, eggs

Exercise: great time to increase the intensity and start adding in more strength training workouts

Luteal Phase: Progesterone peaks in the first half, so it's common to have a burst of energy and focus before feeling extra tired leading into the menstrual phase.

Great foods to add in: leafy greens, dark chocolate, berries, salmon, ginger

Exercise: you may notice you feel extra strong during this phase. It’s a great time o hit your lifting PRs! Then as your energy drops, you can slow down the intensity.

If you’d like my free HEALTHY HORMONE RECIPE BOOK, head over to my website under “Free Resources”

If you have questions, let me know!

13/07/2022

The online space can feel confusing at times that’s why I ALWAY recommend self-awareness.

Having the self awareness regarding your own health and your own specific situation/goals.

It’s important to take the time and learn what works best for you! ☺️

If you have questions, shoot me a DM. Happy to help!

29/06/2022

Stop doing this one mistake when trying to reach your health and fitness goals.

And that is to JUST focus on the outcome you are trying to reach.

Instead, focus on the habits that will lead to that outcome and make it easy to sustain.

For example, instead of focusing on just eating less and working out more or doing whatever diet trend is out there right now to lose 10 lbs, start asking yourself, “what habits will help me lose 10 lbs?”

So that might be going to bed by a certain time so you can make your AM workout!

Or meal prepping every Sunday and Wednesday so you have healthy meals during the week.

Or going for a 30 minute walk on your lunch break to increase your NEAT!

And why this is important is because we want to create lasting change and in order to do that, we need to start modifying our lifestyle by including habits that align with that ultimate goal we are trying to achieve.

And trust me, smaller consistent habit changes will help you reach your goals faster in the long run! 👏🏼

If you ever have questions, send me a DM! ☺️

Address

93401 - 93403, 93405 - 93410, 93412

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Sunday	09:00 - 17:00

Website

http://www.coachodelia.com/

Alerts

Be the first to know and let us send you an email when Odelia | Online Health Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic?

Country:

City: