May 5, 2025 • 47 mins
In this episode, we explore natural strategies for achieving hormone balance through an integrative health lens. Hormonal imbalances aren’t just a women’s health issue—they can impact energy, weight, mood, libido, sleep, and focus for both men and women. These issues are often misdiagnosed or dismissed as normal aging, stress, or lifestyle-related, but the root causes are frequently tied to dysregulation in cortisol, thyroid hormones, insulin, or sex hormones like estrogen and progesterone.
We break down how functional lab testing—like the DUTCH hormone test, full thyroid panels, and the Organic Acids Test—offers deeper insights that conventional bloodwork often misses. You’ll learn how food, sleep, stress reduction, and movement each play a key role in restoring hormonal balance naturally, and how to avoid common pitfalls like overtraining, skipping meals, or guessing with supplements.
We also share which supplements we use most often in our protocols—and how you can access professional-grade products for 20% off retail, making them more affordable than Amazon.
Tune in and learn how small, mindful steps can create a massive difference in protecting and restoring your health from the inside out.
📝 Disclaimer: This podcast is for informational purposes only and does not diagnose, treat, or cure any disease. Always consult a healthcare professional before making dietary changes. By listening to this podcast, you acknowledge that you understand and agree to this disclaimer.
📍If today’s conversation helped reframe your symptoms or sparked a question of your own, share the episode with someone who could benefit. For more insights, resources, and ways to connect, visit mindfulobjective.com or follow along on social media @mindfulobjective.
📍Submit a show question at https://mindfulobjective.com/podcasts
Healing doesn’t happen all at once, but each question, each step, and each small win adds up. This episode is a reminder that the answers you’re seeking often begin by asking the right questions.
Stay Well!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Mindful Objective, the podcast where we explore the
root causes of health concerns and uncover holistic tools to
restore balance. I'm your host, Doctor Daniel
Sproule, integrative health practitioner and professor, and
today we're diving into a critical and often misunderstood
topic, hormone balance. Hormonal imbalances aren't just
something women face during menopause, right?
(00:21):
They impact people of all ages and all genders, affecting
everything from the mood and energy to weight, digestion,
sleep, fertility. And while synthetic hormone
therapies dominate the conversation, we're focusing
today on natural and integrativeapproaches.
We'll unpack how diet, stress, sleep, exercise, and targeted
supplementation can help restorehormone balance safely and
(00:43):
effectively. As a reminder, this podcast for
informational, educational purposes only.
We do not diagnose, care, or treat any illness or disease.
Let's get started. So hormonal imbalances often go
undiagnosed because their symptoms are either brushed off
as normal aging, which we hear alot, or people say it's stress,
(01:04):
lifestyle, or mental health issues.
But what many don't realize is that hormones are the body's
messenger. They regulate everything from
metabolism, the mood, to muscle repair.
When these messengers get off track, even slightly, your body
starts sending signals that something isn't quite working
right. So what are some of these common
symptoms of hormone imbalances? One of them would be chronic
(01:25):
fatigue. You know, even after a full
night's sleep, still waking up, still super tired.
Maybe a hormone issue, Weight gain, difficult losing weight.
Lot of people kind of know, hey,I might have a hormonal issue
when it comes to weight gain anddifficult losing weight.
Hair thinning or hair loss, low libido, anxiety.
(01:47):
Are you irritable? Do you have mood swings?
How about irregular periods, heavy PMS, or skip cycles?
Another one would be brain fog, forgetfulness or memory issues.
And a big one is sleep disturbances or insomnia, right?
These symptoms don't always showup all at once.
They can vary from person to person.
We see that a lot, right? Each individual person's an
(02:08):
individual. So, you know, one thing's for
one person, it's not the same for another.
But more often than not, if you're experiencing 2 or more of
these issues on a constant basis, it's worth digging deeper
into what's often overlooked in these symptoms can be usually
early indicators are of disruption in the endocrine
system, particularly imbalances in your cortisol, right?
(02:31):
That's your stress hormone. Another one would be insulin.
This is used for blood sugar regulation, thyroid hormones.
This controls energy and metabolism.
So usually estrogen, progesterone, testosterone,
which influence reproductive health and much more.
So too often people are told that their labs are normal,
right? You might go to your your family
(02:53):
practitioner and they run labs. Are they running in depth labs
or not enough labs? Or the labs they're running,
they may come back as normal. But here's the truth, normal is
not same as optimal. We hear that a lot with vitamin
D3, right? We hear people say, oh, my
doctor says my levels are normal.
It's like, well, what is your level?
(03:13):
Some people it's 30, right? That's, that might be, you know,
based on conventional medicine, that could be the normal range,
right? 30 to say 100.
And that's normal to them. But that's not optimal to us,
right? That's not optimal to your body.
So normal is not the same as optimal.
So lab reference ranges are wideand based on general population,
(03:36):
not on individuals who are already showing signs of
dysregulation. Just because your levels fall
within a broad range doesn't mean your body is functioning
properly. Again, let us look at those
labs. Are you an optimal the range?
If not, how do we get you to theoptimal range?
So again, that's where functional lab testing becomes
important. So at Mindful Objective, we use
(03:57):
data-driven tools to go beyond the surface.
Our most commonly recommended hormone assessment is a Dutch
complete test, right? We run multiple different kind
of tests out there, you know, full thyroid panel, full
hormonal panel. But a well known 1 is a Dutch
complete test. There will be times where we do
not recommend the Dutch because we can get more information from
(04:17):
different labs, but sometimes the Dutch is good enough for,
you know, a category of people. So a Dutch test is a powerful
dried urine test that maps out your cortisol rhythm, sex
hormone levels, how efficiently your body's metabolizing and
detoxing these hormones. And again, we could get these in
different labs too. We also recommend a
(04:38):
comprehensive thyroid panel, notjust TSH.
We hear a lot of people running TSH and T4 only.
You need a lot more than that. So usually, you know, doctors do
run just TSH and TT 4, but theseare typical and only markers
checked usually during standard testing.
Our panels usually include free T3, free T4, reverse T3, TSH,
(05:04):
and both TPO and TG antibodies. So this gives us a full picture
of whether your thyroid is converting hormones, properly
overworking, or under attack from autoimmune issues.
Once we gather the right data, we don't stop there.
We translate those insights intoa customized healing protocol
tailored to your specific imbalances.
This might mean focus on blood sugar regulation if insulin is
(05:26):
the root issue or adrenal support, nervous system
regulation of cortisol rhythm isoff if estrogen dominance is
present. We emphasize liver support and
estrogen detox pathways. So for example, would you say
use that Dutch test because that's, you know, again, well
known by a lot of people, peopletalk about the Dutch test a lot.
So we'll just use that for example.
(05:48):
So if your Dutch test shows highestrogen, low progesterone, we
might recommend cruciferous vegetables supplement like DIM
magnesium and a specific B vitamin complex to support
detox. There's other protocols to that
we do utilize, so that's why we asked you to work with, you
know, one of our health coaches.So we also look at stress, gut
health and sleep to build a well-rounded strategy.
(06:11):
So our goal is always to restorenatural balance, not override
your system with synthetic hormones unless clinically
necessary, right? Overseen by prescribing
provider. Instead, we want to support the
systems your body already has touse to regulate itself.
So there are times when people need hormone replacement
therapy, right? If you're the, the brain, you
know, not sending the proper communications down South,
(06:35):
right? So, so there are times where
hormone replacement therapy is needed to, and we partnered with
different providers for that. But we try to do is naturally,
right? How do we get testosterone or
estrogen levels up naturally? And there's a way to do it,
right? You know, we may start with high
amounts of D3K2 and DHA and stuff and see how it takes you
on your lab, see if it increasesthose hormones, right?
(06:56):
So goes based on nutrition too. So to make the process more
affordable, all of our supplements are our supplements
and professional grade products are offered at 20% off retail
pricing. So that's cheaper than you'll
find on Amazon. So you'll get the added benefit
of a practitioner guidance when you reach out to us.
So whether it's magnesium glycinate, adrenal tonics or
(07:19):
hormone balancing blends, we only carry products we
personally use and trust. Again, high quality vetted
supplements. Another key point, hormonal
issues rarely exist in isolation.
So for example, someone might come to us with fatigue and
think they need thyroid support,but upon testing we may find
that the cortisol is high, theirestrogen is out of balance and
(07:39):
their gut health is poor. That's why we look at a whole
body approach never training thelab results in a vacuum, right.
There's more to a certain labs. That's why there's often times
you'll see people run, you know,a, a big full panel of labs
because it's not always just oneindividual lab marker that says,
Hey, you need to rebalance this.There are times where you want
(08:02):
to look at, you know, 10 pages of, of labs to look and see how
each kind of panel kind of correlates with each other,
right? Each, each marker kind of
coordinates with each other. So there's more to it, right?
If you have one level low, another one high and then
another one low and then anotherone lower, these 55 are natural.
(08:22):
Why are these 3 high? Well, it could be based on this
one. So there's a lot that goes into
that, those lab markers. So again, we also teach our
clients to track their symptoms and cycles.
So if you're menstruating, noting how you feel in each
phase of your cycle gives us extra clues.
Are you more anxious before yourperiod?
Do you crash afternoon mid cycle?
These patterns help us fine tuneyour protocol, especially if
(08:45):
correlated with lab data. Right?
Lab data is excellent to see. It's good.
Then you know where your body's currently at and where it's
gone. So the longer these imbalances
go unaddressed, the more strain they place on your body.
Hormone dysfunction can eventually lead to insulin
resistance, metabolic syndrome, autoimmunity, infertility,
chronic fatigue. But when caught early and
(09:07):
treated with strategic integrative plan, your body has
amazing ability to heal, right? You don't hear that a lot.
You hear? I mean, you will hear from
integrative practitioners, but on our side dial, you hear you
have an issue, you got to take aprescription and that's not
always the case. Now your body's a great healer.
So what can we do to rebalance that body to your body heals
(09:28):
itself. So what can we do right now?
One thing, start tracking your symptoms weekly.
Even if it's simple journal helps.
We harp always on tracking. Consider functional testing to
understand what's truly happening inside.
Avoid guessing what supplements work with a practitioner who can
guide you. Check out our discontinued
(09:49):
practitioner grade supplements. I'm not this, what am I saying?
It's discounted in the sense of it's 20% off retail cheaper than
Amazon. So you know, it depends where
you're currently ordering products through now, feel free
to use our portal order as you please.
You do not have to be a client of ours to take advantage of 20%
(10:10):
off retail. Again, we're just here to help
other people heal. So, so that's our goal there.
So feel free to go to our website and go to supplements
and sign up and the portal thereand feel free to use it as you
please. So you want to support your
foundations with hydration, sleep, blood sugar, and nervous
system health. Your hormones aren't trying to
(10:32):
sabotage you, right? They're trying to communicate.
So if you're noticing any of these signs, take them
seriously. A lot of people don't to the
last minute when something's majorly wrong, then they owe.
Oh, I've been doing that, experiencing that for years.
You know, Well, if you're experiencing it now or even if
you're not, let's run the right labs.
Let's look up data-driven protocols and we want to some
(10:53):
more support your hormone balance.
You know, there there's different ways things we could
do, but we could get you on the right track.
That's what we're here for. So let's talk more about how
food is a hormonal fuel, right? Your hormones are built on raw
materials you need to give your body, namely nutrients from
(11:13):
food, right? People don't understand how
important food is, right? But where does food take you if
you eat bad? That's it's a good example
there. And that's what people should
pay attention to. So namely nutrients, again, are,
are big one on foods, right? And it's not just about
calories, it's about quality. You know, we, we have those
different guides for shopping and so forth online, how to
order, you know, read food labels, how to buy proper meat,
(11:36):
how to buy, how do not, not justfood shopping in general, but
you know, just get you on the right path, right?
Because a lot of people do not have that education or sometimes
it's hard to understand what products are out there because
there's so much junk out there. But go to the website
mindfulobjective.com/resources. Feel free to download any of
those guides. So every hormone, whether it's
(11:58):
insulin, estrogen, thyroid hormone or cortisol requires
specific nutrients to be created, activated, transport
and detoxified properly, right? Without those building blocks,
your body will struggle to maintain hormone balance even if
everything appears to be normal on the outside, right?
You see a lot of people that look good, but inside they're
not doing too good. So let's start with the key
foods that support hormone balance.
(12:21):
One would be healthy fats, right?
Hormones like estrogen, progesterone, testosterone are
made from cholesterol. Cholesterol which is derived
from dietary fats, avocados, extra virgin olive oil, coconut,
flax seeds, chia seeds, walnuts,pastured raised eggs, grass fed
ghee or you know, those are all crucial.
(12:43):
Don't fare fat right, Embrace the right kinds.
All right, you hear a lot about cholesterol.
Cholesterol is not the enemy. You need cholesterol or you will
not live. Another one would be high
quality protein and again on thewebsite we have kind of all this
stuff in the the resource section, high quality protein,
grass fed beef, wild caught fish, organic poultry, lentils,
(13:05):
pastured raised eggs, These all provide amino acids your body
needs to construct hormones. It it constructs hormone related
enzymes. Not only that, but also
neurotransmitters. So protein also helps stabilize
blood sugar, which is critical for keeping insulin and cortisol
in check. Again, that's why we say, you
know what, soon as you wake up, 30 grams of protein, there's a
(13:27):
reason for that. Another one would be cruciferous
vegetables. You hear these a lot now because
they're beneficial, you know, right when people say, you know,
what can we take or what can we do to, you know, help fight bad
cells in the body, You know, howdo we prevent cancer?
Well, one, a lot of studies showcruciferous vegetables, right?
Broccoli, kale, cauliflower, Brussels sprouts, cabbage,
(13:51):
arugula. These all support your livers
ability to metabolize and eliminate excess estrogen.
These veggies contain compounds like sulfur, fane and endo 3
carbinol which assists hormone detoxification.
Another one this is kind of not for everybody because if you
(14:13):
have different kind of like bacterial overgrowth and stuff
it can make things worse. But a good thing is fermented
foods. So you got plays a major role in
hormone recycling particular with estrogen foods like
sauerkraut, kimchi key for miso from low sugar kombucha.
These help populate the gut withbeneficial bacteria is reducing
inflammation, improve improving digestion.
(14:35):
But again if you have bacterial overgrowth this can make things
worse. Another thing we always hear is
magnesium rich foods. So leafy greens, pumpkin seeds,
black beans, avocados, dark chocolate help regulate
cortisol, insulin sensitivity and sleep cycles. 3 essential
pillars of hormone harmony. But just as important, what you
(14:59):
eat is what to avoid Refined sugars, right?
Stay away from sugars. These cause blood sugar spikes
and crashes, and these lead to insulin resistance and cortisol
overproduction. It also contributes to
inflammation that disrupts hormonal feedback loops, right?
That's why you hear so many people suggesting the keto diet,
right? What does keto diet do?
(15:20):
Helps bring down inflammation too.
Another one you want to avoid highly processed oils.
This is 1 Geraldo always talks about.
He knows his oils. So oils like soybean, corn, Sal
flour and canola are high in Omega 6 fatty acids and prone to
oxidation. This can lead to cellular stress
and interfere with hormone receptor function.
(15:43):
So another one would be conventional meat and dairy.
A lot of these meats, you know, non organic contain a lot of
synthetic hormones, antibiotics,pesticide residue that
negatively impact your hormonal system.
So you want to opt for organic grass fed and pasture raised
when possible. Again,
mindfulobjective.com/resources, mindfulobjective.com/resources
(16:07):
and feel free to download those guides, they're out there.
Another one, caffeine and alcohol and excess both can burn
the liver, disrupt estrogen metabolism and impair cortisone
melatonin imbalance, especially if you consume these late in the
day or without food. I know a lot of people like to
have their drink before bed and now it's damaging.
(16:30):
So another key principle is mealtiming.
So eating a protein rich breakfast rather than just
coffee or fruit, right? We harp on that 30 grams, 2030
grams of protein, you know, within 30 minutes of waking up.
This helps ground your blood sugar and stabilize cortisol
response in the morning. So skipping meals are going long
stretches without eating can trigger a stress response,
(16:50):
raising cortisol and throwing off your hormonal rhythm.
And I'm guilty of this, right? There's a lot of times I do not
wake up hungry, but I've been forcing myself to get that
protein in the morning, you know, and usually I do it via
like liquid wise, right? But there are different options
out there. But you know, good protein
shakes Body Health has, for those that get too full by
(17:12):
protein or don't like protein shakes, there are tablets you
could take from Body Health. They're great, right?
They're big tablets. So if you're not used to
swallowing bigger pills, you maynot like it.
But there's a another like kind of a liquid powder juice version
that people use that has a good taste to it and stuff too.
And it's not a big amount of liquid, but still get that 30
(17:35):
grams of protein. Or just eat a good breakfast,
you know, eggs, meat, whatever you'd eat in the morning.
Just make sure it has enough protein in there.
So again, This is why food tracking can be insightful when
clients record not only what they eat, but how they feel
before and after meals. What does it do?
It reveals patterns related to fatigue, bloating, cravings, and
mood, right? These are real indicators of how
(17:56):
well your hormones are responding to what you're
eating. So again, sometimes food alone
isn't enough, You know, that's where functional lab testing
comes in. So again, a good test we always
use here. You know, one of our staple
tests are organic acid tests. This looks at nutrient
deficiencies, detox pathways, gut dysbiosis, neurotransmitter
(18:18):
function along with oxidative stress.
We also offer food sensitivity testing, which helps uncover
hidden inflammatory triggers that can interfere with hormone
imbalance. Like you just heard on the last
podcast is what kind of went over for all those tests.
And sometimes these food sensitivity tests are eye
opener. So for example, someone might be
(18:39):
eating what they think is a clean diet but still feel tired
and bloated, right? This happens to a lot of people.
Their oat test, organic acid test may show low B vitamin
levels, sluggish mitochondria function, or like Carraldo's
yeast overgrowth, right? That's a big one out there.
All these affect hormone signaling.
Or if the food sensitivity test might reveal high inflammatory
(19:01):
response to eggs, almonds, dairy, I would say like 99% of
people have a reaction to eggs and dairy.
A lot of people do not know that.
But to your test, you do not know these foods can disrupt the
gut and imbalance immune balance.
And for those that are sensitiveindividuals, right, Some people
not may feel symptoms to these different foods, but it is
(19:23):
causing an inflammatory response.
So once we identify those blocks, we build a personalized
nutritional protocol, right? This might include temporary
elimination diet, strategic reintroduction, right?
Which would be let's wait six weeks, let's try it for, you
know, let's try it one time and see how you respond, but don't
try anything else and then see how you go over time.
(19:47):
Another one would be targeted liver support and also nutrient
dense meal planning, right? We can help you plan those
meals. We also provide a food based
recipe to suggestions, shopping guides, practical swaps for busy
lives, right? Are you working all the time?
Do you have to take your meals with you?
Do you even do meal prep? Can you buy a different meal
(20:07):
preps out there take with you when you go?
So we always emphasize Whole Foods first, but targeted
supplementations can help bridgethat gap and speed up healing.
This might include DIM or calcium D glucarcanate.
This is for estrogen detox. Magnesium glycinate for stress
and insulin, higher regulation Bcomplex for energy, hormone
(20:31):
synthesis and detoxification, digestive enzymes or probiotics
for gut integrity, protein powders when added, aptogens or
hormonal supportive herbs, right?
There's a lot out there and because we only use high quality
supplements, we know they can beexpensive.
So that's why we're doing a 20% off retail.
(20:51):
Again, that's to not just supplements, but healthcare
products. They're clinical grade products.
And again, you'll find it cheaper through US and Amazon
and stuff too. And our focus is on healing
people, not just making money. So, so we're trying to do and
get back to everybody. So it's also important to
support your liver since these hormones like estrogen are
broken down and excreted. So bitter greens like dandelion,
(21:14):
arugula or cilantro, fiber from flax seed or chia seeds or
plenty of filtered water help clear used hormones and reduce
hormone congestion. Right here are a few simple tips
you could do today. One, add that serving a protein
or healthy fat to every meal. Include a cruciferous vegetable
daily. That could be broccoli, arugula.
(21:34):
Another one, be cauliflower. You want to get rid of those
vegetable oils, use olive oil oravocado oil.
Another one that everybody complaints on is eliminate
sugary drinks and snacks for oneweek and observe how your energy
is right. Drink half your body weight in
ounces of filter water each day,right.
(21:55):
Do you do you need more? Are you walking a lot?
Are you, you know, in a sauna a lot you know, you may need more
water than typical. It's another one would be start
food tracking and focus on energy, mood and cravings.
Again, not just calories. You want high quality meals, but
you also want to see how you feel after those meals.
And remember, your food doesn't have to be perfect to be
(22:17):
powerful, right? We do not about perfection or
about reality. It's more about consistency and
knowing what supports your system and what drains it,
right. You know, if you take this and
it causes back pain or kidney issues or or migraine, well, you
know what you got to not take that anymore, right?
Even if you think it's healthy, it may not be healthy for you.
So with the right food, the right testing, and the right
(22:38):
protocol, your body can rebalance naturally.
So let's look at that stress hormone connection.
So if you're focused on rebalancing estrogen,
progesterone, testosterone, but ignoring stress, right?
There's a lot of stress out there and a lot of stress in our
bodies. You're likely missing the most
disruptive piece of the hormonalpuzzle, right?
Chronic stress is one of the biggest hormone disruptors we
(23:00):
see today and everybody's stressed, you know, we all think
that, you know, everybody's life's perfect.
You see all these people on social media and stuff smiling
and so happy. Guarantee that's not true,
right? Do these people really have
these issues, right? There's a lot of people out
there that do, but they don't show it on outside or not not on
video, right? Or a picture, but they're
(23:20):
dealing with same thing you're dealing with.
So high stress environment, you know, it's a big one.
So when your body perceives stress, whether it's traumatic
event, relationship tensions, financial uncertainty,
especially nowadays with this economy, lack of sleep, over
exercising or even poor blood sugar control, it signals your
adrenal glands to produce cortisol, your primary stress
hormone. A lot of people hear about
(23:42):
cortisol but do not know exactlywhat it does.
All right, so cortisol plays a big part in your life and it's a
again, your primary stress hormone.
So this response is built in survival mechanism.
So that helps you react quick quickly to danger.
When cortisol stays elevated dayafter day, your system begins to
break down. You know, we, we see this a lot
(24:04):
and we hear people say, oh, whatcan I take for cortisol issues?
Well, how do you know you have acortisol issue?
Right. OK, well, you can say, well, I'm
stressed, so it's a cortisol issue.
But what time of day is your cortisol high and what time of
day is it low? We hear these people blindly
because they see stuff on socialmedia and they decide, hey, I
need cortisol supplements and they're taking it at the wrong
(24:26):
time or the wrong type of supplement and it's damaging
their body even more. So do not blindly take
supplements, you know, work witha practitioner, run labs,
understand when you do need certain products.
And are you wasting money on products you don't even need?
And is that causing more damage to the body?
So again, if your cortisol is chronically high, it triggers
(24:46):
pregnenolone steel, which diverting raw materials like
pregnenolone away from the sex hormone production to favor
cortisol production instead. What's the result?
This. It lowers your estrogen,
progesterone, and testosterone, right?
So there's a lot to this. What else would it do?
It'll disrupt your thyroid function by slowing the
conversion from T4 to active T3.What will this do though?
(25:09):
This will reduce your energy metabolism, even hair growth.
So your hair growth's done. Is it, you know, slowing down?
You're not noticing, hey, my hair's not growing anymore or
not growing as fast. Well, it could be that
conversion, that T4 to active T3.
So it also interviews with your sleep wake cycles, reducing
melatonin at night and spiking cortisol in appropriate times
(25:31):
like late night or during sleep.Again, I'm another prime example
of this. And you know, that's what got me
on this journey is my cortisol in the morning was very low and
at night time it was very high. You know, what's some of the
reasons? Well, you know, a lot of times I
was a night, I was up all night and stuff kind of messed up my
body, right? I was going in the wrong
(25:51):
direction. So you have to work to get those
levels proper and you want to have higher cortisol in the
morning and lower at night time too.
This way it helps you sleep. So it also compromises your gut
health by thinning the intestinal lining and altering
the gut microbiome which turn impacts hormone detox and
nutrient absorption. So again, another prime example,
found out I wasn't absorbing proper nutrients, you know
(26:13):
vitamin C, so I need a higher amount B complex protein.
My body wasn't absorbing anything.
So either like a different kind of metals and stuff that are
needed in the body. I wasn't getting those.
So what does it contribute to toweight gain, especially around
the midsection? It could increase cravings from
sugar and carbs. And it's not always weight gain,
right? Some people naturally are are
(26:36):
skinnier frames and stuff too. But they can still have those
increased cravings for sugars and carbs and it could cause
other hormonal issues right in the body.
So what's the ironic part? Most people live on high
cortisol, don't even feel stressed.
They might feel wired, anxious or mentally foggy.
On the flip side, they feel completely burned out, unable to
function without caffeine or naps.
(26:56):
How many people do you know thatjust live off caffeine?
You know coffee, right? Oh, man, I can't live without my
coffee. Well, what is the reason for
that, right? Our body craves certain things
because it's trying to fulfill certain gaps.
And so when you hear all these people, or if you're one of
those people out there that says, hey, I, I can't function
without coffee, let's look more into it and wonder why that is.
(27:19):
So both scenarios point to adrenal dysregulation, which
needs target targeted attention,not just willpower.
You need to know and have the right tools to understand what's
going on in your body. So again, it mindful.
What do we do? We assess using functional lab
tests, in particular to Dutch plus test.
Again, there's other hormonal tests out there we could do to
do your cortisol rhythm over a 24 hour period.
(27:43):
So this will let us see when cortisol rises and falls,
whether it's biking when it shouldn't, or flatlining when
you need energy. We also look at DHEA.
This is the hormone that balances cortisol and
contributes to the vitality, libido and immune strength,
right? Low DH as paired with high
cortisol is a common pattern in people dealing with chronic
(28:04):
stress, burnout, hormonal symptoms.
So once we identify the pattern,we build a personalized adrenal
healing protocol. This often includes adaptogenic
herbs like ashwagandha, rhodiola, holy basil, these
herbs that help your body adapt to stress and reduce cortisol
naturally. All right, but at what amounts?
You got to be careful. Magnesium glyocyanate and also
(28:30):
another one would be B complex. All right, nutrient.
These are all nutrients that support the adrenal glands.
They'll also calm the nervous system.
And like the B complex, a lot ofpeople know it's B to help
restore energy. So another one we always say is
try to do this is hard for a lotof people, but breath work and
mindfulness practices. So 5 minutes a day of daily
(28:53):
breathing, vagus nerve stimulation or guided meditation
can shift your body out of that fight or flight.
You know, we see that a lot out there.
People are so stressed. So always in a fight or flight
mode to where it's burning out the body.
Another thing we want to do is caffeine reduction, especially
before noon around an empty stomach to prevent further
(29:14):
adrenal strain. Another one would be movement
adjustments. So instead of doing intense
cardio, switch out to gentle walking.
Maybe do yoga or resistant training to reduce cortisol
output without losing fitness benefits.
Another thing we all want to work on is sleep hygiene right?
(29:34):
Because cortisol, melatonin function as opposite ends of
your circadian seesaw. So when cortisol is too high at
night, melatonin can't do its job, leading to sleep trouble,
right? Some people like myself, fall
asleep instantly and then are upin 15 minutes and feel like we
slept all night. A lot of people have that same
issue and, you know, got to workon that cortisol.
(29:56):
So you want to use a supportive sleep with calming teas,
magnesium, and consistent bedtime routines.
It's often one of the first steps we recommend, right?
And I think a big issue that a lot of people have nowadays is
cell phone usage right before bed or in bed and or, you know,
you fall asleep, wake up and grab your phone, man, you know,
answering messages or you just look at the time what kind of
(30:20):
throws your body off Again, that's circadian rhythm.
So try to put down your phone, you know, at least an hour
before bed, which is hard to do for everybody, I understand.
But what can you do to slowly eliminate that?
Sometimes we also need and see emotional and unresolved trauma
contributing to long term cortisol dysregulation.
So there's a lot of people that deal with emotional issues or
(30:41):
again, they experience trauma intheir life and it led to that
cortisol issue, right? But how do we get down the right
path? So you know, there's therapy out
there, EMDR, nervous system retraining alongside physical
with different protocols, you know, based on working with your
physician. So true hormone healing must
considered emotional health and mental resilience, right?
(31:04):
There's more to it than just taking a supplement.
You got to get your mind right. So to make these resources more
accessible again, we offer professional grade products that
are out there. So feel free to visit the
website. And here's the thing, many
people try out supplement their stress, right?
They take, you know, tons and tons of supplements, but the
stress isn't also isn't just a biochemical issue.
(31:26):
It's also behavioral, emotional and environmental.
So that's why our protocols combine targeted nutrients with
lifestyle interventions that teach the body to be safe again,
right? There's a lot goes into this as
we talk, we also keep encourage,we encourage clients to track
their energy patterns throughoutthe day, right?
Not just their food tracking, but how do they feel?
(31:47):
Do they feel tired, wired, hungry, foggy?
This helps us identify whether the cortisol rhythm is too high,
too low, inverted, inverted, like my example would be high at
night, low in the morning. So when paired with lab testing,
this data, you know, becomes a powerful guide for us.
So clients often report huge improvements in sleep quality,
(32:07):
mood stability, energy throughout the day, reduce sugar
cravings, less anxiety and irritability, improve focus and
mental clarity. So these aren't small wins,
they're life changing transformations that begin with
recognizing stress as the root cause of hormone imbalances and
addressing it head on. So what can you do right now,
today? Set a regular bedtime that
(32:28):
minimizes screens after 8:00 PM,You know, try box breathing.
That's where you inhale for 4, old for four, exhale for four,
hold for four. Do this 3 to 5 minutes once or
twice a day. So again, inhale for four, hold
for four, exhale for 4, old for four, and tried it 3 to 5
(32:50):
minutes once or twice a day. Swap those intense workouts for
strength training or walking if you feel drained, right, Don't
overexert your body. Consider adding a magnesium
glycinate or ashwagandha. Again, it's available 20% off in
our, you know, supplement shop. Get functional testing done to
understand your cortisol rhythm and stress response patterns.
(33:12):
So again, your body's not broken.
It's responding appropriately tostress environment.
There is good news. You can reserve this.
With the right data, guidance and daily practices, you can
shift your body from survive mode to thrive mode.
You know, you have to do this. You have to get on the right
track again. When is your health important to
you? If it's now, feel free to reach
(33:34):
out. We'll do whatever we can to help
you. So hormone healing isn't just
about doing more, it's about restoring safely.
And you want to restore that rhythm to your nervous system so
your body feels safe enough to rebalance itself.
Another one we'll kind of touch on is, you know, sleep, exercise
and daily rhythm. And what are you doing daily?
(33:56):
So your hormone system isn't just affected by what you eat or
how stressed you are. It's deeply tied into when you
sleep, move and eat. That's because hormones follow
circadian rhythm, that 24 hour internal clock that regulates
everything for cortisol to melatonin to reproductive
hormones. So let's start with sleep.
So this is when your body does most of its repair work,
(34:16):
melatonin, which is a growth growth hormone and DHEA.
These are both produced at night, especially between 10:00
PM and 2:00 AM. So poor sleep doesn't just leave
you tired to prevent your body from healing and regulating.
So if you struggle to fall asleep, waking up at 33 AM or
lying on stimulants to function,we often start with cortisol
rhythm testing to identify disruptions.
(34:39):
So that will help us design a plan of supports A restorative
sleep. We often use supplements like
magnesium, Alpheanine, there's acouple other ones out there that
we used to to kind of help rebalance the body.
Another one we'll talk about is exercise.
So physical activity can be powerful way to balance
hormones, but it must be matchedto your current state, right?
(35:01):
Are you doing too much cardio? Cardio, Too much cardio?
You may spike cortisol, suppressprogesterone and deplete your
adrenals, right? Some people get in that
addiction mode or they think more cardio is better for them
and it's not. What about no movement at all?
You'll miss out an insulin regulation, muscle maintenance
(35:24):
and mood boosting and endorphins.
You know that that's where we always say like if you do
anything, at least get up and walk, right?
That's one thing hopefully we could do as we age.
Just get out there and walk. At least start with that.
Then you know they always say what's healthy for you is about
10,000 steps, which is a lot fora lot of people, but it's a slow
process. So maybe start out with 1000
(35:45):
steps, maybe do that for, you know, a little while, then get
it to 2000 right after a couple weeks.
Then 3000 after a couple weeks, just get out and get movement.
What we recommend again is strength training two to four
times a week to boost testosterone, insulin
sensitivity, daily walking to regulate blood sugar and lower
cholesterol. I mean, cortisol mobility or
(36:08):
yoga sessions support support the nervous system and improve
sleep. Finally, you want to align your
day with a natural rhythm, right?
Get morning sunlight, limit screen exposure at night, eating
at regular intervals, right? Every couple hours, make sure
you get something to eat. Help synchronize your hormones
and this will help improve long term balance.
(36:29):
It's a slow process, but you canget there.
Remember, tracking matters. We encourage the clients to, you
know, lock sleep, energy, mood and psycho symptoms.
These clues help us adjust thoseprotocols based on what your
body is really asking for. Again, if you track your food,
how you feel, your nutrients versus your partners, I bet you
see a big difference, right? So that's why we we say tracking
(36:52):
is important. The same with lab testing.
So with the right testing rhythmand support, your hormones don't
just stabilize, they thrive. And the one of the final
segments we'll talk on is how supplements are powerful tools,
right? They're not the magic fix.
They're not the replacement to afoundation of good health,
(37:14):
right? Food, sleep, movement, stress
management always come first. Again, that's not what we're
trying to do. We're trying to get your body
rebalance. It doesn't always take
supplements, but supplements help fill that gap.
But first, when I work on your nutrition.
So that said, when use appropriately and based on your
body's actual needs, supplementscan help accelerate healing.
What else will they do? Restore balance, fill
(37:36):
nutritional gaps that may be causing hormonal issues.
One of the biggest mistakes thatpeople taking supplements
blindly, right? We hear that a lot.
Oh, I'm on this supplement on that supplement.
Well, why are you on that? Well, I saw it on the TikTok
video. Oh, man, first thing I say
always. OK, so let's start over, right?
Let's let's start with tracking and let's see a look at your
(37:58):
lab, see what if you really needto take any of this stuff and if
this stuff's causing damage to you.
So a lot of times it goes based on trends, influence influencer
suggestions or vague symptom matching quizzes, right?
People taking quizzes out there that are so generic and
generalized that it's just to sell the product.
And that's not what we're looking for.
We want you to heal. So that's why I'm mindful
(38:19):
objective. We always start with functional
lab testing before recommended any supplements, right?
There are certain kind of supplements or protocols will we
will recommend, you know, for those that do not have the money
to do functional labs. Sometimes it's cheaper in the
long run to do functional labs because sometimes taking
supplements all the time can be expensive and what could it do
(38:42):
to the body. But those people that do know
their issues or if they have a diagnosis from a doctor ready or
anything like that, we can stillget them on the right path when
it comes to the proper supplements to take.
So that's why we have it. You fill out an intake form,
kind of fill out what supplements you're taking, what
your symptoms are. Let's see if you really need
those or if there's better supplements out there for you.
We do have different protocols already out there too for those
(39:03):
that do not do lab testing. So you wouldn't guess how much
gas to put in the car without checking the gauge, right?
So you shouldn't guess what yourbody needs either, right?
So don't blindly take supplements.
Work with the proper health coach practitioner to get you on
the right path. So let's start with some of the
most common issues we see on labs and supplements.
We were recommend based on personalized protocol, so stress
(39:25):
and adrenal dysfunction. So if the cortisol is high or
low or if your rhythm is completely out of sync, we often
support the adrenal glands with stuff like ashwagandha,
rhodiola, holy basil. This helps buffer cortisol,
reduces anxiety and restores energy.
And you know, these are individual herbs out there, but
there are supplements that we recommend in our protocols that
(39:47):
have multiple herbs and, you know, supplements within a
specific protocol. So it's easier to take one
supplement with the right ingredients and the right
amounts in there versus taking all these individual ones.
Magnesium glycinate, right? This comes in nervous system
supports blood sugar and improvesleep.
B complex. This is very beneficial for
people, especially B5B6. These are crucial for adrenal
(40:12):
hormone production, nervous system stability.
You know, we see this a lot withanxiety, right?
A lot of people have anxiety or nervousness and stuff.
B complex changes their world. So that's why I always suggested
B complex, right? You might not know you're
anxious or you might know you'reanxious but say you don't know
you're anxious. You take AB complex and you
notice man, not as anxious anymore.
I guess I was anxious before. Or those that are anxious all
(40:34):
the time or in a bad mood sometimes this helps regulate.
So B complex is very important. Althionine.
This is a calming amino acid that reduces overstimulation,
helps with focus. So these nutrients are often
depleted by chronic stress, poorsleep over training.
So if you're waking up exhausted, crashing midday,
wired at night, these supplements paired with breath
work and nervous system regulation, these will make a
(40:55):
huge difference. Those with estrogen dominance or
poor estrogen detox. So many clients, especially
women in their 30s and 40s show sign estrogen dominance.
I mean this could be Amen to butfor women, heavier painful
periods, fibrocystic breasts, mood swings or weight gain.
So if the Dutch test organ acid test confirms poor estrogen
(41:17):
clearance, we typically recommend DIM.
DIM is derived from cruciferous vegetables that help shift
estrogen towards safer metabolites.
Another one would be calcium ID glucorate.
This supports the liver inhibitsbeta glucoridionase and which is
enzyme that can cause estrogen reabsorption.
(41:39):
Liver support herbs like milk Thistle.
Another one would be dandelion root artichoke, artichoke
extract would be another one. These all support detox
pathways. Fiber supplements again, this is
if it's needed. This will bind and eliminate
excess hormones throughout the bowels through the bowels.
(42:00):
So dietary changes are here to especially cruciferous
vegetables, clean protein and filtered water.
But supplements can help move the needle faster and when used
strategically. Another one would be low
progesterone. This is one of the most common
hormone imbalances we see in women, particularly under
chronic stress. Signs include anxiety, short
cycles, insomnia, PMS. While we often work with stress
(42:24):
management, gut health first targeted support can include
Vitex or Vitex which is chasteberry.
This is a plant based supplementthat helps with your LH and
progesterone production. Another would be vitamin C and
B6. This belt support the body and
it helps producing progesterone after ovulation.
(42:47):
Again, magnesium, it's another one that's always talked about.
This helps calm the nervous system and supports hormonal
production at the ovarian level.So again, the chasta Berry isn't
for everyone. It should be used with
professional oversight, especially if you have PCOS or
irregular cycles. So again, work with the health
coach. Low testosterone in men or
(43:08):
women, so low libido, poor muscle tone, low motivation or
mood swings. This can stem from testosterone
imbalance. So based on, you know, Dutch
testing or different hormone testing and clinical history, we
might recommend, you know, zinc boron.
You know, boron will help increase free testosterone.
Zinc is a good mineral for testosterone production.
(43:31):
Tongadali or maca root. All right, these are herbal
options that may support libido or vitality.
Vitality vitamin D, again, you know, our big staple here, we
always say vitamin D3K2 and zinc.
You know, these help sent central hormone signaling,
especially when low on lab work,right?
We don't recommend them blindly.So that's why we look at those
(43:52):
hormone powder panels. We'll look at the hormone panels
but also all your lifestyle patterns.
Another one would be your thyroid support.
So many people come to us with fatigue, hair thing and weight
gain and their doctor told them that their thyroid's fine.
But often we look at you know that different conversion.
Is your T4 to T3 for conversion bad, right?
(44:14):
Do you have a sluggish metabolism or earliest signs of
autoimmune activity? Then you may need like selenium.
Selenium supports T4 to T3 conversion, immune modulation.
Iodine again only when needed, which you'll be may be
recommended or you may not. So this helps with thyroid
hormone synthesis. Again, if you don't need iodine,
(44:36):
you take it could cause more issues.
Adaptogens and liver support because stress and detox burn
heavily affect the thyroid function.
Iron, B12 and tyrosine often required for healthy thyroid
output. So that's why we do a complete
thyroid panel and our functionaltesting, not just TSH.
There's a lot more that goes into it, so we could, you know,
(44:59):
help you face different things out over time.
For example, you may start with liver and adrenal support for
the first four to six weeks, then progesterone support once
they're your cortisol is normalized.
So this phase approach reduces supplement overload and helps
you target the right issues at the right time, right?
So get tested, work with a practitioner, start with the
(45:19):
foundations. Foundations will be you know,
adrenals, blood sugar, liver function, gut health build from
there want to use clinical gradesupplements, right cheapers and
always better if it doesn't absorb or it has fillers and it
creates other side effects. We hear that a lot I'm taking
this supplement from the store and it's causing more damage to
liver and so forth. So we've seen hundred of clients
(45:41):
go from hormone chaos to hormoneclarity, not because of miracle
supplement, but because we matched the right tools to the
actual imbalances state consistent work with the
protocol grounded based on real data, right?
So it's not just, you know, all these people out there selling
supplements and stuff and takingstuff and getting worst off.
Let's look at the actual data. Let's see how your body's
adjusting and rebalancing and then let's tweak it from there.
(46:03):
That's why it's like, you know, we say 3, three to six month
commitment because of that. All right, let's slowly work on
things. Let's see how your body's
adjusting. That just about sums it up for
this podcast. Sorry, this one's a little long
too. I was trying to keep it under 30
minutes, but sometimes there's just so much data that has to be
discussed. So again, thanks for joining on
this episode of Mindful Objective.
Today we explored A hormone imbalance that show up in daily
(46:25):
life and more importantly, what we could do about it using food,
sleep, stress reduction, targeted supplements, right?
Hormonal health isn't a luxury, it's foundational.
When your hormones are balanced,you feel clearer, calmer,
stronger and connected to your body, right?
And some people imbalances, theyknow right away because they're
angry all the time, right? Why are you so angry?
Or why are you having, you know,heavy menstruation?
(46:47):
Why are you, you know, waking upin the middle of the night, you
know, let's look at those things.
So again, mindful objective, we're here to help you connect
with your health on on your terms.
Visit mindfulobjective.com to learn more about our lab testing
supplement protocols. one-on-onesupport.
That's what we're here for. We want to help you heal, you
know, faith-based. That's the way we believe,
right? How can we help you?
That's what we're here to do help you heal.
(47:09):
As a reminder, this package for educational purposes only.
We do not diagnose, cure or treat any illness or disease.
This episode helped you see things differently.
Please share it with a friend. Again, get the word out there.
We're here to help people. That's why we're trying to give
as much information as possible without you having to spend
money. So hopefully it's helping some
of you and for others still needhelp?
(47:30):
Feel free to reach out. We'll get you on the right path.
So doesn't hurt to ask a question.
Feel free to ask us a question. So let's help more people
understand their bodies and get back to thriving.
So until next time, stay grounded, stay curious, stay
well.
Welcome to Mindful Objective, the podcast where we explore the
root causes of health concerns and uncover holistic tools to
restore balance. I'm your host, Doctor Daniel
Sproule, integrative health practitioner and professor, and
today we're diving into a critical and often misunderstood
topic, hormone balance. Hormonal imbalances aren't just
something women face during menopause, right?
(00:21):
They impact people of all ages and all genders, affecting
everything from the mood and energy to weight, digestion,
sleep, fertility. And while synthetic hormone
therapies dominate the conversation, we're focusing
today on natural and integrativeapproaches.
We'll unpack how diet, stress, sleep, exercise, and targeted
supplementation can help restorehormone balance safely and
(00:43):
effectively. As a reminder, this podcast for
informational, educational purposes only.
We do not diagnose, care, or treat any illness or disease.
Let's get started. So hormonal imbalances often go
undiagnosed because their symptoms are either brushed off
as normal aging, which we hear alot, or people say it's stress,
(01:04):
lifestyle, or mental health issues.
But what many don't realize is that hormones are the body's
messenger. They regulate everything from
metabolism, the mood, to muscle repair.
When these messengers get off track, even slightly, your body
starts sending signals that something isn't quite working
right. So what are some of these common
symptoms of hormone imbalances? One of them would be chronic
(01:25):
fatigue. You know, even after a full
night's sleep, still waking up, still super tired.
Maybe a hormone issue, Weight gain, difficult losing weight.
Lot of people kind of know, hey,I might have a hormonal issue
when it comes to weight gain anddifficult losing weight.
Hair thinning or hair loss, low libido, anxiety.
(01:47):
Are you irritable? Do you have mood swings?
How about irregular periods, heavy PMS, or skip cycles?
Another one would be brain fog, forgetfulness or memory issues.
And a big one is sleep disturbances or insomnia, right?
These symptoms don't always showup all at once.
They can vary from person to person.
We see that a lot, right? Each individual person's an
(02:08):
individual. So, you know, one thing's for
one person, it's not the same for another.
But more often than not, if you're experiencing 2 or more of
these issues on a constant basis, it's worth digging deeper
into what's often overlooked in these symptoms can be usually
early indicators are of disruption in the endocrine
system, particularly imbalances in your cortisol, right?
(02:31):
That's your stress hormone. Another one would be insulin.
This is used for blood sugar regulation, thyroid hormones.
This controls energy and metabolism.
So usually estrogen, progesterone, testosterone,
which influence reproductive health and much more.
So too often people are told that their labs are normal,
right? You might go to your your family
(02:53):
practitioner and they run labs. Are they running in depth labs
or not enough labs? Or the labs they're running,
they may come back as normal. But here's the truth, normal is
not same as optimal. We hear that a lot with vitamin
D3, right? We hear people say, oh, my
doctor says my levels are normal.
It's like, well, what is your level?
(03:13):
Some people it's 30, right? That's, that might be, you know,
based on conventional medicine, that could be the normal range,
right? 30 to say 100.
And that's normal to them. But that's not optimal to us,
right? That's not optimal to your body.
So normal is not the same as optimal.
So lab reference ranges are wideand based on general population,
(03:36):
not on individuals who are already showing signs of
dysregulation. Just because your levels fall
within a broad range doesn't mean your body is functioning
properly. Again, let us look at those
labs. Are you an optimal the range?
If not, how do we get you to theoptimal range?
So again, that's where functional lab testing becomes
important. So at Mindful Objective, we use
(03:57):
data-driven tools to go beyond the surface.
Our most commonly recommended hormone assessment is a Dutch
complete test, right? We run multiple different kind
of tests out there, you know, full thyroid panel, full
hormonal panel. But a well known 1 is a Dutch
complete test. There will be times where we do
not recommend the Dutch because we can get more information from
(04:17):
different labs, but sometimes the Dutch is good enough for,
you know, a category of people. So a Dutch test is a powerful
dried urine test that maps out your cortisol rhythm, sex
hormone levels, how efficiently your body's metabolizing and
detoxing these hormones. And again, we could get these in
different labs too. We also recommend a
(04:38):
comprehensive thyroid panel, notjust TSH.
We hear a lot of people running TSH and T4 only.
You need a lot more than that. So usually, you know, doctors do
run just TSH and TT 4, but theseare typical and only markers
checked usually during standard testing.
Our panels usually include free T3, free T4, reverse T3, TSH,
(05:04):
and both TPO and TG antibodies. So this gives us a full picture
of whether your thyroid is converting hormones, properly
overworking, or under attack from autoimmune issues.
Once we gather the right data, we don't stop there.
We translate those insights intoa customized healing protocol
tailored to your specific imbalances.
This might mean focus on blood sugar regulation if insulin is
(05:26):
the root issue or adrenal support, nervous system
regulation of cortisol rhythm isoff if estrogen dominance is
present. We emphasize liver support and
estrogen detox pathways. So for example, would you say
use that Dutch test because that's, you know, again, well
known by a lot of people, peopletalk about the Dutch test a lot.
So we'll just use that for example.
(05:48):
So if your Dutch test shows highestrogen, low progesterone, we
might recommend cruciferous vegetables supplement like DIM
magnesium and a specific B vitamin complex to support
detox. There's other protocols to that
we do utilize, so that's why we asked you to work with, you
know, one of our health coaches.So we also look at stress, gut
health and sleep to build a well-rounded strategy.
(06:11):
So our goal is always to restorenatural balance, not override
your system with synthetic hormones unless clinically
necessary, right? Overseen by prescribing
provider. Instead, we want to support the
systems your body already has touse to regulate itself.
So there are times when people need hormone replacement
therapy, right? If you're the, the brain, you
know, not sending the proper communications down South,
(06:35):
right? So, so there are times where
hormone replacement therapy is needed to, and we partnered with
different providers for that. But we try to do is naturally,
right? How do we get testosterone or
estrogen levels up naturally? And there's a way to do it,
right? You know, we may start with high
amounts of D3K2 and DHA and stuff and see how it takes you
on your lab, see if it increasesthose hormones, right?
(06:56):
So goes based on nutrition too. So to make the process more
affordable, all of our supplements are our supplements
and professional grade products are offered at 20% off retail
pricing. So that's cheaper than you'll
find on Amazon. So you'll get the added benefit
of a practitioner guidance when you reach out to us.
So whether it's magnesium glycinate, adrenal tonics or
(07:19):
hormone balancing blends, we only carry products we
personally use and trust. Again, high quality vetted
supplements. Another key point, hormonal
issues rarely exist in isolation.
So for example, someone might come to us with fatigue and
think they need thyroid support,but upon testing we may find
that the cortisol is high, theirestrogen is out of balance and
(07:39):
their gut health is poor. That's why we look at a whole
body approach never training thelab results in a vacuum, right.
There's more to a certain labs. That's why there's often times
you'll see people run, you know,a, a big full panel of labs
because it's not always just oneindividual lab marker that says,
Hey, you need to rebalance this.There are times where you want
(08:02):
to look at, you know, 10 pages of, of labs to look and see how
each kind of panel kind of correlates with each other,
right? Each, each marker kind of
coordinates with each other. So there's more to it, right?
If you have one level low, another one high and then
another one low and then anotherone lower, these 55 are natural.
(08:22):
Why are these 3 high? Well, it could be based on this
one. So there's a lot that goes into
that, those lab markers. So again, we also teach our
clients to track their symptoms and cycles.
So if you're menstruating, noting how you feel in each
phase of your cycle gives us extra clues.
Are you more anxious before yourperiod?
Do you crash afternoon mid cycle?
These patterns help us fine tuneyour protocol, especially if
(08:45):
correlated with lab data. Right?
Lab data is excellent to see. It's good.
Then you know where your body's currently at and where it's
gone. So the longer these imbalances
go unaddressed, the more strain they place on your body.
Hormone dysfunction can eventually lead to insulin
resistance, metabolic syndrome, autoimmunity, infertility,
chronic fatigue. But when caught early and
(09:07):
treated with strategic integrative plan, your body has
amazing ability to heal, right? You don't hear that a lot.
You hear? I mean, you will hear from
integrative practitioners, but on our side dial, you hear you
have an issue, you got to take aprescription and that's not
always the case. Now your body's a great healer.
So what can we do to rebalance that body to your body heals
(09:28):
itself. So what can we do right now?
One thing, start tracking your symptoms weekly.
Even if it's simple journal helps.
We harp always on tracking. Consider functional testing to
understand what's truly happening inside.
Avoid guessing what supplements work with a practitioner who can
guide you. Check out our discontinued
(09:49):
practitioner grade supplements. I'm not this, what am I saying?
It's discounted in the sense of it's 20% off retail cheaper than
Amazon. So you know, it depends where
you're currently ordering products through now, feel free
to use our portal order as you please.
You do not have to be a client of ours to take advantage of 20%
(10:10):
off retail. Again, we're just here to help
other people heal. So, so that's our goal there.
So feel free to go to our website and go to supplements
and sign up and the portal thereand feel free to use it as you
please. So you want to support your
foundations with hydration, sleep, blood sugar, and nervous
system health. Your hormones aren't trying to
(10:32):
sabotage you, right? They're trying to communicate.
So if you're noticing any of these signs, take them
seriously. A lot of people don't to the
last minute when something's majorly wrong, then they owe.
Oh, I've been doing that, experiencing that for years.
You know, Well, if you're experiencing it now or even if
you're not, let's run the right labs.
Let's look up data-driven protocols and we want to some
(10:53):
more support your hormone balance.
You know, there there's different ways things we could
do, but we could get you on the right track.
That's what we're here for. So let's talk more about how
food is a hormonal fuel, right? Your hormones are built on raw
materials you need to give your body, namely nutrients from
(11:13):
food, right? People don't understand how
important food is, right? But where does food take you if
you eat bad? That's it's a good example
there. And that's what people should
pay attention to. So namely nutrients, again, are,
are big one on foods, right? And it's not just about
calories, it's about quality. You know, we, we have those
different guides for shopping and so forth online, how to
order, you know, read food labels, how to buy proper meat,
(11:36):
how to buy, how do not, not justfood shopping in general, but
you know, just get you on the right path, right?
Because a lot of people do not have that education or sometimes
it's hard to understand what products are out there because
there's so much junk out there. But go to the website
mindfulobjective.com/resources. Feel free to download any of
those guides. So every hormone, whether it's
(11:58):
insulin, estrogen, thyroid hormone or cortisol requires
specific nutrients to be created, activated, transport
and detoxified properly, right? Without those building blocks,
your body will struggle to maintain hormone balance even if
everything appears to be normal on the outside, right?
You see a lot of people that look good, but inside they're
not doing too good. So let's start with the key
foods that support hormone balance.
(12:21):
One would be healthy fats, right?
Hormones like estrogen, progesterone, testosterone are
made from cholesterol. Cholesterol which is derived
from dietary fats, avocados, extra virgin olive oil, coconut,
flax seeds, chia seeds, walnuts,pastured raised eggs, grass fed
ghee or you know, those are all crucial.
(12:43):
Don't fare fat right, Embrace the right kinds.
All right, you hear a lot about cholesterol.
Cholesterol is not the enemy. You need cholesterol or you will
not live. Another one would be high
quality protein and again on thewebsite we have kind of all this
stuff in the the resource section, high quality protein,
grass fed beef, wild caught fish, organic poultry, lentils,
(13:05):
pastured raised eggs, These all provide amino acids your body
needs to construct hormones. It it constructs hormone related
enzymes. Not only that, but also
neurotransmitters. So protein also helps stabilize
blood sugar, which is critical for keeping insulin and cortisol
in check. Again, that's why we say, you
know what, soon as you wake up, 30 grams of protein, there's a
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reason for that. Another one would be cruciferous
vegetables. You hear these a lot now because
they're beneficial, you know, right when people say, you know,
what can we take or what can we do to, you know, help fight bad
cells in the body, You know, howdo we prevent cancer?
Well, one, a lot of studies showcruciferous vegetables, right?
Broccoli, kale, cauliflower, Brussels sprouts, cabbage,
(13:51):
arugula. These all support your livers
ability to metabolize and eliminate excess estrogen.
These veggies contain compounds like sulfur, fane and endo 3
carbinol which assists hormone detoxification.
Another one this is kind of not for everybody because if you
(14:13):
have different kind of like bacterial overgrowth and stuff
it can make things worse. But a good thing is fermented
foods. So you got plays a major role in
hormone recycling particular with estrogen foods like
sauerkraut, kimchi key for miso from low sugar kombucha.
These help populate the gut withbeneficial bacteria is reducing
inflammation, improve improving digestion.
(14:35):
But again if you have bacterial overgrowth this can make things
worse. Another thing we always hear is
magnesium rich foods. So leafy greens, pumpkin seeds,
black beans, avocados, dark chocolate help regulate
cortisol, insulin sensitivity and sleep cycles. 3 essential
pillars of hormone harmony. But just as important, what you
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eat is what to avoid Refined sugars, right?
Stay away from sugars. These cause blood sugar spikes
and crashes, and these lead to insulin resistance and cortisol
overproduction. It also contributes to
inflammation that disrupts hormonal feedback loops, right?
That's why you hear so many people suggesting the keto diet,
right? What does keto diet do?
(15:20):
Helps bring down inflammation too.
Another one you want to avoid highly processed oils.
This is 1 Geraldo always talks about.
He knows his oils. So oils like soybean, corn, Sal
flour and canola are high in Omega 6 fatty acids and prone to
oxidation. This can lead to cellular stress
and interfere with hormone receptor function.
(15:43):
So another one would be conventional meat and dairy.
A lot of these meats, you know, non organic contain a lot of
synthetic hormones, antibiotics,pesticide residue that
negatively impact your hormonal system.
So you want to opt for organic grass fed and pasture raised
when possible. Again,
mindfulobjective.com/resources, mindfulobjective.com/resources
(16:07):
and feel free to download those guides, they're out there.
Another one, caffeine and alcohol and excess both can burn
the liver, disrupt estrogen metabolism and impair cortisone
melatonin imbalance, especially if you consume these late in the
day or without food. I know a lot of people like to
have their drink before bed and now it's damaging.
(16:30):
So another key principle is mealtiming.
So eating a protein rich breakfast rather than just
coffee or fruit, right? We harp on that 30 grams, 2030
grams of protein, you know, within 30 minutes of waking up.
This helps ground your blood sugar and stabilize cortisol
response in the morning. So skipping meals are going long
stretches without eating can trigger a stress response,
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raising cortisol and throwing off your hormonal rhythm.
And I'm guilty of this, right? There's a lot of times I do not
wake up hungry, but I've been forcing myself to get that
protein in the morning, you know, and usually I do it via
like liquid wise, right? But there are different options
out there. But you know, good protein
shakes Body Health has, for those that get too full by
(17:12):
protein or don't like protein shakes, there are tablets you
could take from Body Health. They're great, right?
They're big tablets. So if you're not used to
swallowing bigger pills, you maynot like it.
But there's a another like kind of a liquid powder juice version
that people use that has a good taste to it and stuff too.
And it's not a big amount of liquid, but still get that 30
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grams of protein. Or just eat a good breakfast,
you know, eggs, meat, whatever you'd eat in the morning.
Just make sure it has enough protein in there.
So again, This is why food tracking can be insightful when
clients record not only what they eat, but how they feel
before and after meals. What does it do?
It reveals patterns related to fatigue, bloating, cravings, and
mood, right? These are real indicators of how
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well your hormones are responding to what you're
eating. So again, sometimes food alone
isn't enough, You know, that's where functional lab testing
comes in. So again, a good test we always
use here. You know, one of our staple
tests are organic acid tests. This looks at nutrient
deficiencies, detox pathways, gut dysbiosis, neurotransmitter
(18:18):
function along with oxidative stress.
We also offer food sensitivity testing, which helps uncover
hidden inflammatory triggers that can interfere with hormone
imbalance. Like you just heard on the last
podcast is what kind of went over for all those tests.
And sometimes these food sensitivity tests are eye
opener. So for example, someone might be
(18:39):
eating what they think is a clean diet but still feel tired
and bloated, right? This happens to a lot of people.
Their oat test, organic acid test may show low B vitamin
levels, sluggish mitochondria function, or like Carraldo's
yeast overgrowth, right? That's a big one out there.
All these affect hormone signaling.
Or if the food sensitivity test might reveal high inflammatory
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response to eggs, almonds, dairy, I would say like 99% of
people have a reaction to eggs and dairy.
A lot of people do not know that.
But to your test, you do not know these foods can disrupt the
gut and imbalance immune balance.
And for those that are sensitiveindividuals, right, Some people
not may feel symptoms to these different foods, but it is
(19:23):
causing an inflammatory response.
So once we identify those blocks, we build a personalized
nutritional protocol, right? This might include temporary
elimination diet, strategic reintroduction, right?
Which would be let's wait six weeks, let's try it for, you
know, let's try it one time and see how you respond, but don't
try anything else and then see how you go over time.
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Another one would be targeted liver support and also nutrient
dense meal planning, right? We can help you plan those
meals. We also provide a food based
recipe to suggestions, shopping guides, practical swaps for busy
lives, right? Are you working all the time?
Do you have to take your meals with you?
Do you even do meal prep? Can you buy a different meal
(20:07):
preps out there take with you when you go?
So we always emphasize Whole Foods first, but targeted
supplementations can help bridgethat gap and speed up healing.
This might include DIM or calcium D glucarcanate.
This is for estrogen detox. Magnesium glycinate for stress
and insulin, higher regulation Bcomplex for energy, hormone
(20:31):
synthesis and detoxification, digestive enzymes or probiotics
for gut integrity, protein powders when added, aptogens or
hormonal supportive herbs, right?
There's a lot out there and because we only use high quality
supplements, we know they can beexpensive.
So that's why we're doing a 20% off retail.
(20:51):
Again, that's to not just supplements, but healthcare
products. They're clinical grade products.
And again, you'll find it cheaper through US and Amazon
and stuff too. And our focus is on healing
people, not just making money. So, so we're trying to do and
get back to everybody. So it's also important to
support your liver since these hormones like estrogen are
broken down and excreted. So bitter greens like dandelion,
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arugula or cilantro, fiber from flax seed or chia seeds or
plenty of filtered water help clear used hormones and reduce
hormone congestion. Right here are a few simple tips
you could do today. One, add that serving a protein
or healthy fat to every meal. Include a cruciferous vegetable
daily. That could be broccoli, arugula.
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Another one, be cauliflower. You want to get rid of those
vegetable oils, use olive oil oravocado oil.
Another one that everybody complaints on is eliminate
sugary drinks and snacks for oneweek and observe how your energy
is right. Drink half your body weight in
ounces of filter water each day,right.
(21:55):
Do you do you need more? Are you walking a lot?
Are you, you know, in a sauna a lot you know, you may need more
water than typical. It's another one would be start
food tracking and focus on energy, mood and cravings.
Again, not just calories. You want high quality meals, but
you also want to see how you feel after those meals.
And remember, your food doesn't have to be perfect to be
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powerful, right? We do not about perfection or
about reality. It's more about consistency and
knowing what supports your system and what drains it,
right. You know, if you take this and
it causes back pain or kidney issues or or migraine, well, you
know what you got to not take that anymore, right?
Even if you think it's healthy, it may not be healthy for you.
So with the right food, the right testing, and the right
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protocol, your body can rebalance naturally.
So let's look at that stress hormone connection.
So if you're focused on rebalancing estrogen,
progesterone, testosterone, but ignoring stress, right?
There's a lot of stress out there and a lot of stress in our
bodies. You're likely missing the most
disruptive piece of the hormonalpuzzle, right?
Chronic stress is one of the biggest hormone disruptors we
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see today and everybody's stressed, you know, we all think
that, you know, everybody's life's perfect.
You see all these people on social media and stuff smiling
and so happy. Guarantee that's not true,
right? Do these people really have
these issues, right? There's a lot of people out
there that do, but they don't show it on outside or not not on
video, right? Or a picture, but they're
(23:20):
dealing with same thing you're dealing with.
So high stress environment, you know, it's a big one.
So when your body perceives stress, whether it's traumatic
event, relationship tensions, financial uncertainty,
especially nowadays with this economy, lack of sleep, over
exercising or even poor blood sugar control, it signals your
adrenal glands to produce cortisol, your primary stress
hormone. A lot of people hear about
(23:42):
cortisol but do not know exactlywhat it does.
All right, so cortisol plays a big part in your life and it's a
again, your primary stress hormone.
So this response is built in survival mechanism.
So that helps you react quick quickly to danger.
When cortisol stays elevated dayafter day, your system begins to
break down. You know, we, we see this a lot
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and we hear people say, oh, whatcan I take for cortisol issues?
Well, how do you know you have acortisol issue?
Right. OK, well, you can say, well, I'm
stressed, so it's a cortisol issue.
But what time of day is your cortisol high and what time of
day is it low? We hear these people blindly
because they see stuff on socialmedia and they decide, hey, I
need cortisol supplements and they're taking it at the wrong
(24:26):
time or the wrong type of supplement and it's damaging
their body even more. So do not blindly take
supplements, you know, work witha practitioner, run labs,
understand when you do need certain products.
And are you wasting money on products you don't even need?
And is that causing more damage to the body?
So again, if your cortisol is chronically high, it triggers
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pregnenolone steel, which diverting raw materials like
pregnenolone away from the sex hormone production to favor
cortisol production instead. What's the result?
This. It lowers your estrogen,
progesterone, and testosterone, right?
So there's a lot to this. What else would it do?
It'll disrupt your thyroid function by slowing the
conversion from T4 to active T3.What will this do though?
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This will reduce your energy metabolism, even hair growth.
So your hair growth's done. Is it, you know, slowing down?
You're not noticing, hey, my hair's not growing anymore or
not growing as fast. Well, it could be that
conversion, that T4 to active T3.
So it also interviews with your sleep wake cycles, reducing
melatonin at night and spiking cortisol in appropriate times
(25:31):
like late night or during sleep.Again, I'm another prime example
of this. And you know, that's what got me
on this journey is my cortisol in the morning was very low and
at night time it was very high. You know, what's some of the
reasons? Well, you know, a lot of times I
was a night, I was up all night and stuff kind of messed up my
body, right? I was going in the wrong
(25:51):
direction. So you have to work to get those
levels proper and you want to have higher cortisol in the
morning and lower at night time too.
This way it helps you sleep. So it also compromises your gut
health by thinning the intestinal lining and altering
the gut microbiome which turn impacts hormone detox and
nutrient absorption. So again, another prime example,
found out I wasn't absorbing proper nutrients, you know
(26:13):
vitamin C, so I need a higher amount B complex protein.
My body wasn't absorbing anything.
So either like a different kind of metals and stuff that are
needed in the body. I wasn't getting those.
So what does it contribute to toweight gain, especially around
the midsection? It could increase cravings from
sugar and carbs. And it's not always weight gain,
right? Some people naturally are are
(26:36):
skinnier frames and stuff too. But they can still have those
increased cravings for sugars and carbs and it could cause
other hormonal issues right in the body.
So what's the ironic part? Most people live on high
cortisol, don't even feel stressed.
They might feel wired, anxious or mentally foggy.
On the flip side, they feel completely burned out, unable to
function without caffeine or naps.
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How many people do you know thatjust live off caffeine?
You know coffee, right? Oh, man, I can't live without my
coffee. Well, what is the reason for
that, right? Our body craves certain things
because it's trying to fulfill certain gaps.
And so when you hear all these people, or if you're one of
those people out there that says, hey, I, I can't function
without coffee, let's look more into it and wonder why that is.
(27:19):
So both scenarios point to adrenal dysregulation, which
needs target targeted attention,not just willpower.
You need to know and have the right tools to understand what's
going on in your body. So again, it mindful.
What do we do? We assess using functional lab
tests, in particular to Dutch plus test.
Again, there's other hormonal tests out there we could do to
do your cortisol rhythm over a 24 hour period.
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So this will let us see when cortisol rises and falls,
whether it's biking when it shouldn't, or flatlining when
you need energy. We also look at DHEA.
This is the hormone that balances cortisol and
contributes to the vitality, libido and immune strength,
right? Low DH as paired with high
cortisol is a common pattern in people dealing with chronic
(28:04):
stress, burnout, hormonal symptoms.
So once we identify the pattern,we build a personalized adrenal
healing protocol. This often includes adaptogenic
herbs like ashwagandha, rhodiola, holy basil, these
herbs that help your body adapt to stress and reduce cortisol
naturally. All right, but at what amounts?
You got to be careful. Magnesium glyocyanate and also
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another one would be B complex. All right, nutrient.
These are all nutrients that support the adrenal glands.
They'll also calm the nervous system.
And like the B complex, a lot ofpeople know it's B to help
restore energy. So another one we always say is
try to do this is hard for a lotof people, but breath work and
mindfulness practices. So 5 minutes a day of daily
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breathing, vagus nerve stimulation or guided meditation
can shift your body out of that fight or flight.
You know, we see that a lot out there.
People are so stressed. So always in a fight or flight
mode to where it's burning out the body.
Another thing we want to do is caffeine reduction, especially
before noon around an empty stomach to prevent further
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adrenal strain. Another one would be movement
adjustments. So instead of doing intense
cardio, switch out to gentle walking.
Maybe do yoga or resistant training to reduce cortisol
output without losing fitness benefits.
Another thing we all want to work on is sleep hygiene right?
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Because cortisol, melatonin function as opposite ends of
your circadian seesaw. So when cortisol is too high at
night, melatonin can't do its job, leading to sleep trouble,
right? Some people like myself, fall
asleep instantly and then are upin 15 minutes and feel like we
slept all night. A lot of people have that same
issue and, you know, got to workon that cortisol.
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So you want to use a supportive sleep with calming teas,
magnesium, and consistent bedtime routines.
It's often one of the first steps we recommend, right?
And I think a big issue that a lot of people have nowadays is
cell phone usage right before bed or in bed and or, you know,
you fall asleep, wake up and grab your phone, man, you know,
answering messages or you just look at the time what kind of
(30:20):
throws your body off Again, that's circadian rhythm.
So try to put down your phone, you know, at least an hour
before bed, which is hard to do for everybody, I understand.
But what can you do to slowly eliminate that?
Sometimes we also need and see emotional and unresolved trauma
contributing to long term cortisol dysregulation.
So there's a lot of people that deal with emotional issues or
(30:41):
again, they experience trauma intheir life and it led to that
cortisol issue, right? But how do we get down the right
path? So you know, there's therapy out
there, EMDR, nervous system retraining alongside physical
with different protocols, you know, based on working with your
physician. So true hormone healing must
considered emotional health and mental resilience, right?
(31:04):
There's more to it than just taking a supplement.
You got to get your mind right. So to make these resources more
accessible again, we offer professional grade products that
are out there. So feel free to visit the
website. And here's the thing, many
people try out supplement their stress, right?
They take, you know, tons and tons of supplements, but the
stress isn't also isn't just a biochemical issue.
(31:26):
It's also behavioral, emotional and environmental.
So that's why our protocols combine targeted nutrients with
lifestyle interventions that teach the body to be safe again,
right? There's a lot goes into this as
we talk, we also keep encourage,we encourage clients to track
their energy patterns throughoutthe day, right?
Not just their food tracking, but how do they feel?
(31:47):
Do they feel tired, wired, hungry, foggy?
This helps us identify whether the cortisol rhythm is too high,
too low, inverted, inverted, like my example would be high at
night, low in the morning. So when paired with lab testing,
this data, you know, becomes a powerful guide for us.
So clients often report huge improvements in sleep quality,
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mood stability, energy throughout the day, reduce sugar
cravings, less anxiety and irritability, improve focus and
mental clarity. So these aren't small wins,
they're life changing transformations that begin with
recognizing stress as the root cause of hormone imbalances and
addressing it head on. So what can you do right now,
today? Set a regular bedtime that
(32:28):
minimizes screens after 8:00 PM,You know, try box breathing.
That's where you inhale for 4, old for four, exhale for four,
hold for four. Do this 3 to 5 minutes once or
twice a day. So again, inhale for four, hold
for four, exhale for 4, old for four, and tried it 3 to 5
(32:50):
minutes once or twice a day. Swap those intense workouts for
strength training or walking if you feel drained, right, Don't
overexert your body. Consider adding a magnesium
glycinate or ashwagandha. Again, it's available 20% off in
our, you know, supplement shop. Get functional testing done to
understand your cortisol rhythm and stress response patterns.
(33:12):
So again, your body's not broken.
It's responding appropriately tostress environment.
There is good news. You can reserve this.
With the right data, guidance and daily practices, you can
shift your body from survive mode to thrive mode.
You know, you have to do this. You have to get on the right
track again. When is your health important to
you? If it's now, feel free to reach
(33:34):
out. We'll do whatever we can to help
you. So hormone healing isn't just
about doing more, it's about restoring safely.
And you want to restore that rhythm to your nervous system so
your body feels safe enough to rebalance itself.
Another one we'll kind of touch on is, you know, sleep, exercise
and daily rhythm. And what are you doing daily?
(33:56):
So your hormone system isn't just affected by what you eat or
how stressed you are. It's deeply tied into when you
sleep, move and eat. That's because hormones follow
circadian rhythm, that 24 hour internal clock that regulates
everything for cortisol to melatonin to reproductive
hormones. So let's start with sleep.
So this is when your body does most of its repair work,
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melatonin, which is a growth growth hormone and DHEA.
These are both produced at night, especially between 10:00
PM and 2:00 AM. So poor sleep doesn't just leave
you tired to prevent your body from healing and regulating.
So if you struggle to fall asleep, waking up at 33 AM or
lying on stimulants to function,we often start with cortisol
rhythm testing to identify disruptions.
(34:39):
So that will help us design a plan of supports A restorative
sleep. We often use supplements like
magnesium, Alpheanine, there's acouple other ones out there that
we used to to kind of help rebalance the body.
Another one we'll talk about is exercise.
So physical activity can be powerful way to balance
hormones, but it must be matchedto your current state, right?
(35:01):
Are you doing too much cardio? Cardio, Too much cardio?
You may spike cortisol, suppressprogesterone and deplete your
adrenals, right? Some people get in that
addiction mode or they think more cardio is better for them
and it's not. What about no movement at all?
You'll miss out an insulin regulation, muscle maintenance
(35:24):
and mood boosting and endorphins.
You know that that's where we always say like if you do
anything, at least get up and walk, right?
That's one thing hopefully we could do as we age.
Just get out there and walk. At least start with that.
Then you know they always say what's healthy for you is about
10,000 steps, which is a lot fora lot of people, but it's a slow
process. So maybe start out with 1000
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steps, maybe do that for, you know, a little while, then get
it to 2000 right after a couple weeks.
Then 3000 after a couple weeks, just get out and get movement.
What we recommend again is strength training two to four
times a week to boost testosterone, insulin
sensitivity, daily walking to regulate blood sugar and lower
cholesterol. I mean, cortisol mobility or
(36:08):
yoga sessions support support the nervous system and improve
sleep. Finally, you want to align your
day with a natural rhythm, right?
Get morning sunlight, limit screen exposure at night, eating
at regular intervals, right? Every couple hours, make sure
you get something to eat. Help synchronize your hormones
and this will help improve long term balance.
(36:29):
It's a slow process, but you canget there.
Remember, tracking matters. We encourage the clients to, you
know, lock sleep, energy, mood and psycho symptoms.
These clues help us adjust thoseprotocols based on what your
body is really asking for. Again, if you track your food,
how you feel, your nutrients versus your partners, I bet you
see a big difference, right? So that's why we we say tracking
(36:52):
is important. The same with lab testing.
So with the right testing rhythmand support, your hormones don't
just stabilize, they thrive. And the one of the final
segments we'll talk on is how supplements are powerful tools,
right? They're not the magic fix.
They're not the replacement to afoundation of good health,
(37:14):
right? Food, sleep, movement, stress
management always come first. Again, that's not what we're
trying to do. We're trying to get your body
rebalance. It doesn't always take
supplements, but supplements help fill that gap.
But first, when I work on your nutrition.
So that said, when use appropriately and based on your
body's actual needs, supplementscan help accelerate healing.
What else will they do? Restore balance, fill
(37:36):
nutritional gaps that may be causing hormonal issues.
One of the biggest mistakes thatpeople taking supplements
blindly, right? We hear that a lot.
Oh, I'm on this supplement on that supplement.
Well, why are you on that? Well, I saw it on the TikTok
video. Oh, man, first thing I say
always. OK, so let's start over, right?
Let's let's start with tracking and let's see a look at your
(37:58):
lab, see what if you really needto take any of this stuff and if
this stuff's causing damage to you.
So a lot of times it goes based on trends, influence influencer
suggestions or vague symptom matching quizzes, right?
People taking quizzes out there that are so generic and
generalized that it's just to sell the product.
And that's not what we're looking for.
We want you to heal. So that's why I'm mindful
(38:19):
objective. We always start with functional
lab testing before recommended any supplements, right?
There are certain kind of supplements or protocols will we
will recommend, you know, for those that do not have the money
to do functional labs. Sometimes it's cheaper in the
long run to do functional labs because sometimes taking
supplements all the time can be expensive and what could it do
(38:42):
to the body. But those people that do know
their issues or if they have a diagnosis from a doctor ready or
anything like that, we can stillget them on the right path when
it comes to the proper supplements to take.
So that's why we have it. You fill out an intake form,
kind of fill out what supplements you're taking, what
your symptoms are. Let's see if you really need
those or if there's better supplements out there for you.
We do have different protocols already out there too for those
(39:03):
that do not do lab testing. So you wouldn't guess how much
gas to put in the car without checking the gauge, right?
So you shouldn't guess what yourbody needs either, right?
So don't blindly take supplements.
Work with the proper health coach practitioner to get you on
the right path. So let's start with some of the
most common issues we see on labs and supplements.
We were recommend based on personalized protocol, so stress
(39:25):
and adrenal dysfunction. So if the cortisol is high or
low or if your rhythm is completely out of sync, we often
support the adrenal glands with stuff like ashwagandha,
rhodiola, holy basil. This helps buffer cortisol,
reduces anxiety and restores energy.
And you know, these are individual herbs out there, but
there are supplements that we recommend in our protocols that
(39:47):
have multiple herbs and, you know, supplements within a
specific protocol. So it's easier to take one
supplement with the right ingredients and the right
amounts in there versus taking all these individual ones.
Magnesium glycinate, right? This comes in nervous system
supports blood sugar and improvesleep.
B complex. This is very beneficial for
people, especially B5B6. These are crucial for adrenal
(40:12):
hormone production, nervous system stability.
You know, we see this a lot withanxiety, right?
A lot of people have anxiety or nervousness and stuff.
B complex changes their world. So that's why I always suggested
B complex, right? You might not know you're
anxious or you might know you'reanxious but say you don't know
you're anxious. You take AB complex and you
notice man, not as anxious anymore.
I guess I was anxious before. Or those that are anxious all
(40:34):
the time or in a bad mood sometimes this helps regulate.
So B complex is very important. Althionine.
This is a calming amino acid that reduces overstimulation,
helps with focus. So these nutrients are often
depleted by chronic stress, poorsleep over training.
So if you're waking up exhausted, crashing midday,
wired at night, these supplements paired with breath
work and nervous system regulation, these will make a
(40:55):
huge difference. Those with estrogen dominance or
poor estrogen detox. So many clients, especially
women in their 30s and 40s show sign estrogen dominance.
I mean this could be Amen to butfor women, heavier painful
periods, fibrocystic breasts, mood swings or weight gain.
So if the Dutch test organ acid test confirms poor estrogen
(41:17):
clearance, we typically recommend DIM.
DIM is derived from cruciferous vegetables that help shift
estrogen towards safer metabolites.
Another one would be calcium ID glucorate.
This supports the liver inhibitsbeta glucoridionase and which is
enzyme that can cause estrogen reabsorption.
(41:39):
Liver support herbs like milk Thistle.
Another one would be dandelion root artichoke, artichoke
extract would be another one. These all support detox
pathways. Fiber supplements again, this is
if it's needed. This will bind and eliminate
excess hormones throughout the bowels through the bowels.
(42:00):
So dietary changes are here to especially cruciferous
vegetables, clean protein and filtered water.
But supplements can help move the needle faster and when used
strategically. Another one would be low
progesterone. This is one of the most common
hormone imbalances we see in women, particularly under
chronic stress. Signs include anxiety, short
cycles, insomnia, PMS. While we often work with stress
(42:24):
management, gut health first targeted support can include
Vitex or Vitex which is chasteberry.
This is a plant based supplementthat helps with your LH and
progesterone production. Another would be vitamin C and
B6. This belt support the body and
it helps producing progesterone after ovulation.
(42:47):
Again, magnesium, it's another one that's always talked about.
This helps calm the nervous system and supports hormonal
production at the ovarian level.So again, the chasta Berry isn't
for everyone. It should be used with
professional oversight, especially if you have PCOS or
irregular cycles. So again, work with the health
coach. Low testosterone in men or
(43:08):
women, so low libido, poor muscle tone, low motivation or
mood swings. This can stem from testosterone
imbalance. So based on, you know, Dutch
testing or different hormone testing and clinical history, we
might recommend, you know, zinc boron.
You know, boron will help increase free testosterone.
Zinc is a good mineral for testosterone production.
(43:31):
Tongadali or maca root. All right, these are herbal
options that may support libido or vitality.
Vitality vitamin D, again, you know, our big staple here, we
always say vitamin D3K2 and zinc.
You know, these help sent central hormone signaling,
especially when low on lab work,right?
We don't recommend them blindly.So that's why we look at those
(43:52):
hormone powder panels. We'll look at the hormone panels
but also all your lifestyle patterns.
Another one would be your thyroid support.
So many people come to us with fatigue, hair thing and weight
gain and their doctor told them that their thyroid's fine.
But often we look at you know that different conversion.
Is your T4 to T3 for conversion bad, right?
(44:14):
Do you have a sluggish metabolism or earliest signs of
autoimmune activity? Then you may need like selenium.
Selenium supports T4 to T3 conversion, immune modulation.
Iodine again only when needed, which you'll be may be
recommended or you may not. So this helps with thyroid
hormone synthesis. Again, if you don't need iodine,
(44:36):
you take it could cause more issues.
Adaptogens and liver support because stress and detox burn
heavily affect the thyroid function.
Iron, B12 and tyrosine often required for healthy thyroid
output. So that's why we do a complete
thyroid panel and our functionaltesting, not just TSH.
There's a lot more that goes into it, so we could, you know,
(44:59):
help you face different things out over time.
For example, you may start with liver and adrenal support for
the first four to six weeks, then progesterone support once
they're your cortisol is normalized.
So this phase approach reduces supplement overload and helps
you target the right issues at the right time, right?
So get tested, work with a practitioner, start with the
(45:19):
foundations. Foundations will be you know,
adrenals, blood sugar, liver function, gut health build from
there want to use clinical gradesupplements, right cheapers and
always better if it doesn't absorb or it has fillers and it
creates other side effects. We hear that a lot I'm taking
this supplement from the store and it's causing more damage to
liver and so forth. So we've seen hundred of clients
(45:41):
go from hormone chaos to hormoneclarity, not because of miracle
supplement, but because we matched the right tools to the
actual imbalances state consistent work with the
protocol grounded based on real data, right?
So it's not just, you know, all these people out there selling
supplements and stuff and takingstuff and getting worst off.
Let's look at the actual data. Let's see how your body's
adjusting and rebalancing and then let's tweak it from there.
(46:03):
That's why it's like, you know, we say 3, three to six month
commitment because of that. All right, let's slowly work on
things. Let's see how your body's
adjusting. That just about sums it up for
this podcast. Sorry, this one's a little long
too. I was trying to keep it under 30
minutes, but sometimes there's just so much data that has to be
discussed. So again, thanks for joining on
this episode of Mindful Objective.
Today we explored A hormone imbalance that show up in daily
(46:25):
life and more importantly, what we could do about it using food,
sleep, stress reduction, targeted supplements, right?
Hormonal health isn't a luxury, it's foundational.
When your hormones are balanced,you feel clearer, calmer,
stronger and connected to your body, right?
And some people imbalances, theyknow right away because they're
angry all the time, right? Why are you so angry?
Or why are you having, you know,heavy menstruation?
(46:47):
Why are you, you know, waking upin the middle of the night, you
know, let's look at those things.
So again, mindful objective, we're here to help you connect
with your health on on your terms.
Visit mindfulobjective.com to learn more about our lab testing
supplement protocols. one-on-onesupport.
That's what we're here for. We want to help you heal, you
know, faith-based. That's the way we believe,
right? How can we help you?
That's what we're here to do help you heal.
(47:09):
As a reminder, this package for educational purposes only.
We do not diagnose, cure or treat any illness or disease.
This episode helped you see things differently.
Please share it with a friend. Again, get the word out there.
We're here to help people. That's why we're trying to give
as much information as possible without you having to spend
money. So hopefully it's helping some
of you and for others still needhelp?
(47:30):
Feel free to reach out. We'll get you on the right path.
So doesn't hurt to ask a question.
Feel free to ask us a question. So let's help more people
understand their bodies and get back to thriving.
So until next time, stay grounded, stay curious, stay
well.
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