Growth hormone (GH) is a peptide hormone a lot of people know very little about. It’s produced by the pituitary gland that supports growth, muscle building, fat metabolism, bone strength, and tissue repair. Its production peaks during deep sleep and after high-intensity exercise but declines with age. To optimize GH naturally, prioritize quality sleep, regular high-intensity or resistance training, and a balanced diet low in sugar while avoiding late-night eating. Reducing body fat, managing stress, and incorporating techniques like intermittent fasting and cold exposure can also boost it. My guides will help with GH optimisation especially the Solid Sleep guide.
In the luteal phase, hormonal changes—like rising progesterone and falling estrogen—heighten emotional sensitivity and stress reactivity. This leads to a greater need for comfort, reassurance, and connection. Evolutionarily, this may have ensured a safe environment for potential pregnancy. Additionally, the brain’s reward pathways make social connection feel more soothing during this time.What changes do you need to make to make the luteal phase more bearable?
Progesterone plays a big part in balancing mood, hence when it drops the days before one’s period- mood swings, low mood and other mood related PMS symptoms Lower progesterone also makes the body more prone to stress If you have experienced bad mood related PMS, peri or post menopause you will understand how important it is to do the following to support progesterone production ✅ magnesium rich foods ✅ fat, protein and fibre in all meals ✅ limit caffeine and alcohol✅ Supplement wisely e.g magnesium glycinate, B6, evening primrose oil, ashwaghanda ✅ NS regulation daily ✅ Sleep optimisation Most of us need more regulation to support progesterone production- have a look at the Cortisol Regulation Toolkit in the link in my bio it is full of useful tools to help you achieve regulation.
HPS axis dysregulation refers to an imbalance in the hypothalamic-pituitary-suprarenal (HPS) axis, a vital system involved in stress response, metabolism, and hormone regulation. Also commonly called the HPA (hypothalamic-pituitary-adrenal) axis, this system includes: 1. Hypothalamus - The brain’s control center that signals the pituitary gland to release hormones. 2. Pituitary Gland - Sends signals (like ACTH) to the adrenal glands. 3. Adrenal Glands (suprarenal glands) - Release stress hormones such as cortisol.Dysregulation occurs when: • The axis becomes overactive due to chronic stress, leading to elevated cortisol levels and symptoms like anxiety, weight gain, and sleep disturbances. • The axis becomes underactive, often due to prolonged stress or burnout, leading to low cortisol levels and symptoms like fatigue, brain fog, and low mood.Key Features of HPS Axis Dysregulation: • Chronic stress or trauma as a trigger. • Blunted cortisol response, where the body either overproduces or underproduces cortisol at inappropriate times. • Affects related systems, like the nervous system, immune function, and thyroid health.Symptoms: • Fatigue • Insomnia or disrupted sleep • Weight changes (especially abdominal fat) • Brain fog and difficulty concentrating • Anxiety, depression, or emotional instability • Blood sugar imbalancesLong-term effects:If left unaddressed, dysregulation can contribute to conditions like autoimmune diseases, and chronic fatigue syndrome.Treatment focuses on reducing stress, optimizing sleep, improving nutrition, and regulating the nervous system. Have a look at my Black Friday sale on my guides in thr link in my bio to help you:✅The Rebalance Nutrition Guide✅ The Cortisol Regulation Toolkit ✅ The Cycle Sync Guide ✅ The Solid Sleep Guide
One of my favorites to help sleep ⬇️Thursday 28th November all my guides go one sale for the first time including the Cortisol Regulation Toolkit 🥳Legs Up Against the Wall (Viparita Karani)Benefits: 1. Improves circulation and reduces leg swelling. 2. Relieves lower back tension and promotes lymphatic drainage. 3. Calms the nervous system, reduces stress, and aids relaxation. 4. May improve sleep quality.Duration: Hold for 5-20 minutes daily for best results.How It Works: Uses gravity to enhance blood flow, reduce fluid retention, and decompress the spine, while calming the nervous system.How to Do It: Lie on your back with legs elevated against a wall, adjust for comfort, relax, and breathe.
Cortisol isn’t negative, it’s needed, we just need to understand it. Explained below ⬇️ The daily cortisol pattern follows a natural rhythm, peaking 30–45 minutes after waking (Cortisol Awakening Response) to provide energy, regulate blood sugar, and prepare the body for activity. Levels then gradually decline throughout the day, supporting focus and energy, with a smaller bump around midday before dropping further. By evening, cortisol should be at its lowest to allow for relaxation and restorative sleep. Imbalances can cause symptoms like sluggish mornings, daytime fatigue, or evening restlessness, disrupting energy and overall well-being.Black Friday sales on the Cortisol Regulation Toolkit this Thursday 28th November 🥳 link to join my email list in my bio if you want to be sent out the link.
Make sure you save this:Lymphatic drainage using The Big 6 brings many benefits including reducing inflammation, boosting immunity, improving circulation, and easing fatigue by clearing stagnant fluid and supporting detoxification. It also aids in muscle recovery, reduces swelling, and helps balance hormones by removing waste from key areas of the body. The Big 6 comes- 6 simple moves in the right order to get your lymph moving and reduce inflammation: 1. Collarbone Area – Tap or rub just above and below your collarbones to kickstart lymph flow. 2. Behind the Ears – Massage gently behind your ears in circular motions to clear lymph from your head and neck. 3. Armpits – Lightly rub or press in your armpits to release toxins and improve upper-body drainage. 4. Abdomen – Use circular motions around your belly button to stimulate lymph movement through your core. 5. Groin – Gently massage the crease where your legs meet your pelvis to move fluid in the hips and thighs. 6. Backs of Knees – Rub behind your knees to support drainage in your lower body.@stopchasingpain Dr Perry Nickleston is a great one to follow to understand lymph drainage.
Which part do you need to focus on the most? My 4 guides go on sale on Black FridayOne of them is the solid sleep guide which gives tools for restorative sleep Make sure you’re on my mailing list (join via link in bio) to avail of the discounts.
See daily detailed plan in the comments
Let’s face it, most of us are regularly overthinking and overly stimulated. Overstimulation and overthinking overwhelm the brain with sensory input and mental chatter, leading to stress, anxiety, and fatigue. This disrupts decision-making, sleep, and emotional energy while keeping the body in a fight-or-flight state, which can harm hormone balance. To counter this:✅limit screen time✅spend time in nature✅practice mindfulness✅ grounding techniques like deep breathing✅Regular exercise✅circadian routines✅journaling Nervous system regulation techniques with follow along videos in the Cortisol Regulation Toolkit in the link in my bio.
Make sure you save these suggestions ⬇️💾It is very easy to not bother with meal prep as it does seem time consuming and complicated when you watch social media meal prep.Just single ingredient meal prep is such a clever way to do things. Here are two simple meal prep ideas for each category:Protein • Tofu: Marinate in soy sauce, ginger, and garlic, then bake or pan-fry until golden. Slice for easy use. • Chicken breast: Season with salt, pepper, and garlic powder; bake or grill. Shred or slice for salads or bowls.Complex Carbohydrates • Sweet Potatoes: Roast with olive oil and rosemary. Cube for sides or bowl bases. • Quinoa: Cook in vegetable stock with cumin and coriander. Use as a salad or bowl base.Vegetables • Broccoli: Roast with olive oil until crispy. Use as a side or in bowls. • Bell Peppers: Slice and grill with Italian herbs. Store for wraps or salads.More simple templates, hacks, suggestions and recipes in the Rebalance Nutrition Guide to keep you progressing.
Dipping your face in icy water activates the “mammalian dive reflex,” which slows the heart rate and reduces stress hormones like cortisol. This method calms the nervous system, stimulates the vagus nerve, and provides a quick “reset” to relieve anxiety and overwhelm.More ways to regulate in the Cortisol Regulation Toolkit in the link in my bio.
