Posts tagged hormones
Hormones, Cholesterol and Nutrients You Need! - Ep. 023

Welcome to The Tiny Fit Diva Podcast Episode 023! Today Kylene is teaching us all about the proper care and maintenance of your hormones. There are things that negatively affect hormones and there are nutrients that are beneficial for hormones, too. Let’s dive in!


Kylene is talking about progesterone, estrogen, testosterone and cortisol. These are your steroidal hormones and they are made from cholesterol.


You need cholesterol for hormone balance because it’s what your steroidal hormones are made out of. Low cholesterol diets of the past are not good for you. You may be skeptical if you’ve been told for years that cholesterol was bad. Research is now showing that the body creates its own cholesterol in much larger amounts than are contributed through diet. 85% of the cholesterol in the circulation system is produced by the liver. So, avoiding cholesterol in your foods won’t reduce the cholesterol levels in your blood very much. Go ahead and keep your egg yokes!


Things that negatively affect hormones are food sensitivities and gut flora issues. Food sensitivities and parasites alike can break through your gut lining, cause inflammation and ramping up your immune system. Read for yourself here:


https://kresserinstitute.com/gut-hormone-connection-gut-microbes-influence-estrogen-levels/


The nutrients you need for healthy hormones are: vitamin c, magnesium, selenium and zinc. Kylene gives us a few recommendations for healthy foods that will power our hormones. Just a few of them are strawberries, avocado, pumpkin seeds, sea weed, oysters, leafy greens, mushrooms, crab and beef liver supplements. 


Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 


The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

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Metabolism, Stress and Hormones Demystified with Dr. Jade Teta - Ep. 014

Welcome back for another amazing podcast! Today your very own Tiny Fit Diva, Kylene Terhune is interviewing Integrative Physician Jade Teta, demystifying metabolism, stress and hormones. Tune in to learn more!

Jade is an Integrative Physician, Author and Cofounder of Metabolic Effect. He is an inspiring guide on the journey of human health and self development.

Let’s talk about female metabolism. A woman’s body is designed to create life. Women have narrow and sensitive stress barometer. It’s asking, "Am I healthy enough to have a baby, carry it to term and support it?” So, issues with hunger, energy, cravings, and low libido, are a sign that your metabolism is not that happy with you. This is why fasting Keto diets or too much cardio might not work for you while they may work just fine for someone else. 

We can learn a lot by taking a close look at the menstrual cycle. On days 1-14 estrogen dominates. Estrogen is a stress shield. It helps you hold on to muscle so you can eat more and you can exercise hard. The body is saying let’s prepare the body for implantation. On days 14-28 the body wants to calm down and chill. 

Let’s look at how metabolism is affected by a woman’s cycle and ways women are sabotaging their metabolism. The biggest answer here is stress. Women have a lot of pressure to present a certain way, to look good and to be smart, make money, manage the household and be a good mom, and they don’t want to ask for help a lot. It’s amazing! Women should switch out of the mindset of doing and being everything. Remember: you cannot do extreme things for extreme periods of time.

How does stress feel?  Cortisol is a stress hormone that causes cravings. If you’re choosing comfort foods over salad. If your libido is low, your body may being telling you that it isn’t fit reproduce. Looking at if from a biochemistry point of view: you can’t feel cortisol. The wired feeling that you feel when you’re stressed, that’s adrenaline. That’s short term. The body can deal with that nicely, that kind of anxiety and be dealt with with some exercise. Long term stress, or cortisol, can be worked through with walking. hot baths, epsom salt baths, sauna time, power naps and physical affection. Let you metabolism know that it has the resources it needs.

What kind of exercise suits you? Exercise enough so that you feel energized but not exhausted. Start with 3 times per week and listen to your body. Jade teaches how to tell if running is the right exercise for your metabolism type. First of all, the objective of exercise is not to loose weight; it is to feel tighter and more athletic. The diet aspect of your health plan is what will help the fat fall off. Jade recommends a vegetable-based diet with lean protein to keep you full. Research is not clear on fat and starch. 

What can you look for on a label? Real food yes is always best, but when you are on-the-go, which convenient foods are the most likely to replicate “real food.”

What we do know is that we can identify the aspects of “real food” so that you can make sure to mimic that in your diet. Look for foods that are high in fiber and protein, and low in starch, fat and sugar. 

How do you manage your hunger? You should be able to feel hungry, ride that wave and have it dissipate. It’s a process of slowly controlling things. Fasting can be beneficial because you learn to control hunger and manage that feeling. Fasting is just one of the tools you can use, but it’s not the only tool in your tool box. Again, your metabolism will want you to change it up over time. 

In all things Jade recommends being open to new ideas. Check him out at: http://jadeteta.com/


Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

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Gut Health and Your Microbiome - Ep. 013

Welcome to The Tiny Fit Diva Podcast! This morning in Episode 013 your host Kylene Terhune explains everything you need to know about gut health. Kylene can work with people all over the US and Canada, using lab testing, to help restore balance to your microbiome.


Your microbiome is the name for the entire collection of bacteria that live in and on your body. Your microbiome has a high influence on the immune system, so this is super crucial. You want your microbiome to be balanced with a good ratio of good and bad bacteria. Bad bacteria need to be kept in check. They can easily overgrow and offset the good ratio.


Here are some signs and symptoms that you might have a microbiome imbalance. Kylene explains that often digestive issues, chronic fatigue, autoimmune disease and brain fog are just a few. 


The use of antibiotics can throw off your healthy balance of good and bad bacteria because it wipes out everything at the same time.


Kylene shares some really good healthy gut tips to think about for expectant moms.


Stress maintenance is critically important to healing the gut. Kylene’s three-step process for healing is: Remove, Repair, Restore. E-mail Kylene to get your gut health back in balance!


kylenet@thetinyfitdivia.com


Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

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East Meets West in Healthcare - Ep. 010

Welcome to Episode 10 of The Tiny Fit Diva Podcast. As a student of all things health, Kylene wants to share some outside-of-the-box health methods, so today she and her husband Patrick Terhune welcome special guest Dr. Andrew Dyer, Chiropractor, Acupuncturist and Nutritionist. Dr. Dyer has practiced medicine for 13 years at Take 2 Health Care. He’s joining us to talk about the perfect blend of Eastern medicine and Western medicine. Thanks for tuning in!

 

Dr. Dyer begins by explaining what your “chi” is. Your chi is the energy of your body and when it is out of alignment, the body won’t be able to function at its optimal level. 

 

He teaches us about the yin and yang of our organs and about the meridians, or pathways, that run along the body. 

 

Acupuncture, which is a form of Chinese medicine, is becoming more common in the western world and just like chiropractic medicine, is bringing new treatment options to individuals who suffer from health issues or chronic conditions. 

 

Try a balanced approach when it comes to your health. Western medicine has wonderful benefits to life-saving medicine, but eastern medicine also has much to offer with regard to promoting health. 

 

Are you wondering how to chose an acupuncturist or practitioner in your area? Dr. Dyer recommends that you should feel comfortable with the individual. Find out if they have case studies on their website that are more than just testimonials. Is there a friendly voice on the other end of the line who can let you know what to expect and who can give you some estimates on cost? And, board certification is always a plus. 

 

Thanks for tuning in today and we'll be back next week!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

To reach out to Dr. Andrew Dyer:

 

http://take2healthcare.com/

twitter: @drandrewdyer

https://www.facebook.com/Take2Healthcare/

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Workout Obsession. When Enough Is Enough - Ep 008

Welcome to The Tiny Fit Diva Podcast Episode 008! Today Kylene Terhune addresses the topic of workout obsession in order to caution you against over exercising and to take some of the pressure off of you when it comes to your workout goals. She shares a little bit of her own personal story in the hopes of helping everything listening!

When we get in the good habit of exercising, sometimes we are a little too good. Are you hard on yourself at the thought of missing a day of your workout? If you are having headaches, exhaustion or any kind of chronic infections you should focus on nourishing your body more than demanding exertion from your body.

Today Kylene releases you from the pressure that you must exercise everyday! Rest is important, too. Listen to your body. 

Kylene says, “Exercise is a stressor, but when it’s used in the proper format it helps your body to have more energy, it helps your body to release mental and emotional stress, it helps your muscles to grow and carry your body and to have flexibility and strength.”

Now, you’ll probably ask, "How often is the right amount to exercise?" No matter where you'd peg yourself on the fitness spectrum, Kylene answers that question for you. And, if you’re wondering how to property fuel your body for exercise, don’t worry Kylene gives you a wealth of good information on that topic, too!

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Read More