152- Foods for Hormone Balance With Magdalena Wszelaki · benefits of mushrooms like chaga, lions mane, cordyceps and reishi into delicious instant drinks. My current ... , I had

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Episode152:FoodsforHormoneBalanceWith

MagdalenaWszelaki


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Child:WelcometomyMommy’spodcast.

ThispodcastisbroughttoyoubyAirDoctor.Didyouknowthattheairinsideourhomescanbeupto500timesasdirtyastheairoutside?ItcanbefilledwithharmfulVOC’s,allergens,bacteriaandmore.I’vebeenlookingforanairfilterthatfiltersoutallofthesesubstancesandisquietandthatdoesn’tbreakthebank,foralongtime.AndtheAirDoctorfiltermeetsallmycriteria.Itremovesalmost100%ofparticlesfromtheair,includingVOCs,thosearethingsreleasedfromcandles,paint,buildingmaterials,carpeting,cleaningproducts,hairspray,airfreshenersaremore.Filtersoutpollenandotherallergens,petdanderandanimalhair,moldsporesanddustmites,cigaretteandcigarsmoke,andviruses,germsandbacteria.Oneofmyfavoritethingsaboutitiswhattheycallautomodewherethefanspeedbasicallyadjuststotheappropriatelevelbasedonthecurrentairconditioninthehome.It’sbeenreallyfascinatingtoseeinourhouse,forinstance,thefiltersspeedupwhenwe’vecookedfoodathighheat,orusedcleanersthatsomeonegaveusthatwethoughtwerenaturalbuttheymadethefiltersspeedup.IknowairfilterscanbepriceywhichiswhyI’veteamedupwithAirDoctortogetamassivediscountforlisteners.Youcanget50%offrightnowbygoingtowellnessmama.com/go/air-doctortogetthediscount.Youcanalsofindthelinkintheshownotesatwellnessmama.fm

ThispodcastisbroughttoyoubyFourSigmatic.Mykitchenisalwaysstockedwiththeircoffeemushroomblends,theirMatchamix,andtheirstraightmushroomdrinks.FourSigmatichasfiguredouthowtogetthebenefitsofmushroomslikechaga,lionsmane,cordycepsandreishiintodeliciousinstantdrinks.Mycurrentfavoriteistheiradaptogencoffeeblendthathastolsiandastragalus.ButIlovealloftheirproducts.Theyhaveoptionswithorwithoutcaffeinesoifyou’renotacaffeinepersonyoucanfindproductsthatyouwilllove.AndIfindthateventheircoffeeblendsthatdocontaincaffeinehavelessthananormalcupofcoffee.Butdon’tletthisfoolyou.IhavefoundthatIgetsomuchmorefocusandmentalclarityfromthesemushroomblendsthanIdofromregularcoffee,andwithoutthejitters.Theadditionofthemushrooms,whichareconsiderednootropics,meaningthattheyaregoodforthebrainmakesthesesuperfoodblendsmoreeffectiveandmuchhealthierthanjustregularoldcoffee.Ilovethemwithadashofmacadamiamilkpersonally.Ialsolovethatmanyoftheirdrinkmixesareinstantandpackagedintoindividualservingssotheyareperfectfortraveloronthego.Ifyou’relisteningtothis,thenyoucangetaspecialofferjustforlistenersofthispodcastbygoingtowellnessmama.com/go/four-sigmatic.

Katie:Helloandwelcometo"TheHealthyMomsPodcast."I'mKatiefromwellnessmama.com.Andtoday'sepisodeisgoingtobesuperhelpfulforanywomenlistening,especiallyanyonestrugglingwithanykindofhormoneimbalance.BecauseIamherewithMagdalenaWszelaki,IhopeIpronounceditright,whoistheauthorof"CookingforHormoneBalance,"thefounderofHormonesBalance,anutritioncoachingpracticededicatedtohelpingwomenrebalancetheirhormoneswithfoodandherbs.She'sacertifiednutritioncoach,aspeaker,aneducator.Andsheherselfhasalonghistoryofhealthchallengesstartingwith,likeIthinkalotofus,ahighlystressfullife.Forher,itwasadvertisingandthengoingthroughGrave'sandHashimoto's,andthenadrenalfatigueandestrogendominance.Andthankstoherjourney,she'snowinfullremissionandlivesasymptom-freelife,andalsoteachesmanyotherwomenhowtoaccomplishthesame.Andwe'regonnadelveintoallofthattoday.Magdalena,welcomeandthanksforbeinghere.Magdalena:Oh,Katie,I'msoexcited,thankyou.Katie:Oh,I'msoexcitedtochatwithyouaswell.Ithink,asI'msureyouwouldagree,hormonesaresuchanimportantissueandapartiallyamisunderstoodone.AndIwannadelvedeepbutfirstIwannahearyourstorybecauseIthinkthere'ssomuchhopeandinspirationinyourownjourneyandIthinksomuchtolearn.Sotake


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usthroughyourownhealthstruggles.Magdalena:Yeah.Katie,youknowhowoftentimesweliketotellastoryfromthedaywewerediagnosedwithsomething,andinmycase,itwasin2008withHashimoto's,sowehavethatonethingincommon.But,youknow,whenIlookbacknowatmylifeitstartedprettymuchfromthetimeIwaspregnant.Mymomhasalwaysbeenveryanxious,wasasmoker.WhenIwasbornIwasnotabreastfedbaby.Mymomboughtintothe1970sformula,youknow,miraclestory.Andrightfromthebeginningreallyweakimmunesystem.Imean,IwasdownwithpneumoniawhenIwastwomonthsoldinahospitalfor,youknow,foramonthonantibiotics,right?And,youknow,andallofthatmanifestedinsomanydifferentsensitivities,whichobviouslyatthatpointmymomhadnoidea.Andso,youknow,thingslikeeczema,Ihadconstantearinfections.Idon'tremember...youknow,youdon'tremembermuchwhenyou'refiveyearsoldunlesssomethingprettytraumatic.Inmycase,itwasregularvisitstothedoctortogeteardrainagedonebecauseIhadsomuchpusinmyearsallthetime.Andlikeithappenswithalotofsensitivities,theyevolvedoveryearstosomethingdifferent.Soinmy20sthenIwaswalkingaroundwithaconstantPMS,migrainesthatprettymuchcameoneveryday,andhorriblecysticacne.ImeanIhad,Katie,Ihad...Iwascovered.Itwasn'tjustonmyfacebutitwasalsoonmyback,onmyfront,onmybutt.Ineverownedanopenshirtinfrontandthebackbecauseit'shardtocoverupcysticacne,youknow,withmake-up.Andso,youknow,inmylate20sIwasdiagnosedveryluckilytohavehyperthyroidism,mostprobablyitwasGrave's,whoknows,youknow,Iwasn'ttestedatthatpointandIwasgivenabeta-blockerasthedoctorwoulddo.Neveraddressingtherootcause,soIhadnoideawhatwasevencausingit.Andofcoursewhenyouknow,whenyoudon'tworkwiththeunderlyingcausesofautoimmunityitcomesbackwithavengeancealotofthetime.Andthat'swhenin2008finallythediagnoseswasmade,IhadHashimoto'swithscreamingantibodies,horrendousfatigue.IstartedhavinganxietyattackswhichIhadneverhadinmylife.Youknow,andmemorylapses.AndwhenyouworkinahighpowerjobinadvertisingandatthattimeIwasbasedinShanghaiandIhadaregionaljob,andIworkedonFortune100brands,youcan'taffordtohavememorylapsesandanxietyattacks,andhaving...youknow,writingstupidemailstoaclientbecauseyouhadabitofamoment.Butthat...youknow,butthat'swhen,IthinkmyintuitionreallytoldmethatifIdon'tchangesomethingaboutmylifeandcombinedwithmylifestyle,butalsolivinginChinawhereIhadzerocontroloverwhatIwasputtinginmybodyandhowmyclientswould,youknow,treatus.IknewdeepinmyheartthatIhadtochangesomethingandIendedupresigningfrommyjob,takingamuchslowerjob,movingtotheUnitedStates,wenttonutritionschool,andwhichreallyopenedmeuptothewholeideaofhowfoodcanreverseallofthat,anditdid.Andasmuchasthissoundslikeasimplestory,IwillsaythatIamnotastraightforwardcase.IwishthatIcouldtellyouthat.IgotoffglutenandIdidacoupleofdetoxesand,youknow,myHashimoto'sgottotallyreversed.IthelpedalotbutalongthewayitwasalotmorewithdealingwithalotofdifferentgutissueswithSIBO,H.pylori,andepisodesofCandidathatjustcouldn'tbeaddressednomatterwhatIdid,parasites.Soitwasalongjourneybut,youknow,IhavetosayIturnedthecornerandtodayasa45-year-oldwoman,IfeelbetterthanwhenIwas25.AndjustsixmonthsagoIhadadoublehipreplacementdoneand,youknow,injustthreemonthsafterthesurgeryIwasalreadyouthereinBoulderclimbingthehighestmountainhere


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thatwehave.Theiconicmountainwehavehere,well,thebighikers,youknow,do.Andpeoplegot...youknow,mydocsay,"Youareamiraclepatient."Isaidtohim,"Actually,whenyoureallytakecareofyourselfyourbodyrespondsandcollaborates,andit’stheretosupportyou,andthat'sexactlywhathappened."Katie:Yeah,it'samazing.Ihearsomanysimilaritiesinourstoryjust,Ijokeaboutit,butit'sveryseriousaswell.WhenIsayifyouwannacreateautoimmunedisease,justbereallystressed,eatterriblefood,don'tsleepenough,whichisprettymuchwhatIdidallthroughcollegeandit'sagreatperfectstormforautoimmunedisease.Andforme,itwasgettingpregnantthatkindofthreweverythingintoupheaval.ButIseesomanyofthosesamethingsandlikeyouIhad...Iwassickalotasachildandonantibioticsaton.Andsomeofmyearliestmemorieswerebeinglikehelddownandtestedforrheumaticfeverandjustallthosethings.SoIthinkit'samazinghowmanysimilaritiesbutalsohowmuchhopeIthinkcomesfrombothofourstorieshopefully.AndIwannagodeeperonthehormonessidenow.SoyoumentionedinpassingyourownsymptomsandIthinkmaybeyouwouldhelptostartbroadenthennarrow.So,let'sdelveintosomeofthesymptomsthatarecommonlyassociatedwithsomekindofhormoneimbalanceandlikewhatsomeonemaywannalookfor.Magdalena:Yeah,sure.That'sareallygood...that'sareallyimportantquestion.Iknowyou'vecoveredthethyroidalotsoI'mjustgonnaquicklyrunthroughthelist.Exhaustion,youknow,notthekindoflike,"Oh,I'mtired."It'slikekindoftiredwhereyoujustcannotgetyourselfoutofbed,right?Needingtwocupsofcoffeetogetyougoing.Puttingonweightunexpectedlyfornoparticularreason,eventhoughyou'reeatingthesamefoodandyourexerciseregimeisthesame.Gettingdepressed,losinghair,feelingcold,right,infertilityandmiscarriages,aresomeoftheverycommonthyroidsymptoms.Youknow,let'stalkaboutanotheronewhichIfeellikealotofwomenaredealingwithandcompletelyareunawareofthat,andthat'sestrogendominance.Also,youknow,knownaslowprogesterone...itcanbealsoincludelowprogesterone.Soyouhavethingslike,obviouslyinfertility,miscarriageespeciallyinthefirsttrimester.Butalso,youknow,thingsliketerriblePMSwhichaswomenwehavegottentobesoaccustomedto.AndIhavetotellyouthatwhenyoureallyrebalanceyourestrogen,progesterone,andhowtheestrogensgetbrokendown,yourPMSsymptomsaregonnagetsignificantlyreduced.Infact,when,youknow,whenIhaveagoodmonthwiththePMSit'sliketheperiodcomesandgoes.AndIknowit'stherebutIcanstillfunction,youknow,withouthavingtotakeanypainkillersorhidemyselfinmyroomfortwodays,right?Butalsointerestinglythingslikecelluliteof,youknow,lumpsonthebreastswhichitdrivesmecrazyhow,youknow,wegoandseeadocandwearetoldthateverythingisfine.Justobserve,yourlumps,youknow,asiftheyweregonnavanishmiraculously.Butalso,youknow,likelumpsonthethyroidnodulesareoftentimesfueledbyestrogen.Moreseriousstufflikefibroids,endometriosis,estrogenreceptorpositivebreastcancerswhichamajorityofbreastcancersinthecountryisalsofueledbyestrogen.Youknow,sothosearesomeofthethingsthatarecellulite.Imean,ifyoujusttalkaboutthisissomethingthatdrivessomanywomencrazy,right,ishavingcellulite.Andthetypicalpear-shapedlady,youknow,who'sgotthatbuttandthethighs,fatthatjustwouldn'tgoaway,that'softentimesbecauseofestrogendominance.Sothat'sabigone.Andwhenyou'relowinprogesteroneyoucanaddontothislistofsymptoms,alsothingslikefeelinganxious,havingrealproblemsfallingasleep,somethingthatalotofwomenpostpartum,right,willbesufferingfrom.Progesteronedoesn'tcomebackupandweexperiencethose.Youknow,thenyou'retalkingaboutanothercommonhormoneimbalancessuchas


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polycysticovariansyndrome,right?Sowhatwehaveishightestosteroneoralotoftimeissueswithsugar,metabolicstufflikeinsulinresistanceorhypoglycemiaorhyperglycemiawillbeinthiscategory.So,youknow,symptomswillincludethingslikeofcoursehavingacystontheovaries.Butinterestingly,alotofwomendon'trealizethathavingfacialhairwhichissucha,youknow,suchapainforsomanywomen,right,andwedoallthesedifferentcosmeticinterventionstogetridofthehaironthemouth,where,youknow,isactuallyistoohigh,toomuchofatestosteroneinthewomen.Aswomenweneedtestosteronebuttheissuehereisbalance.Andwhenyouhavetoomuchtestosteronethenthat'swhenwestarthavingfacialhair,hairappearingonthechinbutalsonowinnipples.Womenevenhaveitontheirarmsandback,really,reallyannoying.So,youknow,soinanutshellthosearethe,someofthe...Oh,hairloss,letmenotforgetaboutlikewhenyouhavefrontalhairlossgoingon,thisoftentimesalsoduetohightestosterone.Katie:Thatmakesperfectsense.AndIthinkthatwasareallygreatanalysisbutIthinkwhenyou,like,startdelvingintoit.IknowformewhenIwasfirsttryingtoresearchhormoneimbalanceandmyownthyroidproblem,itseemedsuperoverwhelming.Anditseemslikeit'sgonnabeaverycomplex,supersciency,probablypharmaceuticalapproach.Andthat'swhatIloveaboutyourworkandyourbookisthatyoubringitbacktothefoodandyoumakeitreallysimple.AndsoI'dlovetojumpinto...youtalkaboutcertain,whatyoucallpowerfoodsthatcanhelpbringthosehormonesbackintobalance.AndIlovemybackgroundsinnutritionaswellbutIlovestartingwithfoodbecauseweallhavetoeatanyway.Soyoucanjustmakeroominyourdietforthosefoodsthataregonnahelpyouinacertainway.Sotalkaboutsomeofwhatyoucallthepowerfoods.Magdalena:Yeah.So,youknow,thepowerfoodsare...sothewholebookwasactuallymywholeprocess,mywholecreativeprocessofcreatingthebookwasidentifying20superfoodsandthen20superpowerherbs,spices,andmedicinalmushroomsthathavebeenproventoimprovesomethingaboutawoman'sbodythatwilldirectlyorindirectlyimpactourhormones.AndonlythenIdevelopedalltherecipes.Soitwasn'tlike,youknow,Ihadawholebunchofrecipesgoinglike,"Oh,let'sjustdumpitinthebook."Itwasallrecipesdevelopedbasedonthese40foods.So,youknow,oneofmyabsolutefavoritego-tosarelikethecruciferousvegetables,right?Sothatwillbethingslikeourcauliflowerandbroccoli,andbroccolisprouts,andmizunaorarugula,whichismypersonalfavorite.Kaleofcourse,Brusselssprouts.Andwhat'samazingaboutthesefoodsisthatthecruciferousvegetablesthatyoucanprobablynoticethatallofthemarefromthecabbagefamilies.Andneedlesstosaycabbageisalsopartof...inthisfamily.AndtheyareonthebrassicafamilyofveggieswhichcontainaverypowerfulsubstancecalledDIM.Someofourlistenersmightbetakingthatasifintheformofasupplement,right,standsforDiindolylmethane.Andwhat'sbeautifulaboutitisthatDIMnotonlyhelpstobindestrogenandthenevacuateitfromourbodiesbutitalsosupportscellorliverdetoxificationpathways.And,youknow,whenyoutalkaboutestrogendominance,oneofthekeyorgansthat'sresponsibleforclearingalotoftheestrogensistheliver.SoIknowwedidn'ttalkmuchaboutlikewhatcausesestrogendominanceandhowdoesithappen,butletmejustdoaquick,likeanoteheresothatourlistenerscanhaveacontext.What'sthebigdealaboutaliver,likewhydetoxifyusfromestrogen?Estrogen,youknow,let'snotdemonizeestrogeninthefirstplace,right?SowhenItalkaboutestrogendominanceitdoesn'tmeanyouhavetoomuchestrogen.Theissueisyouhavetoomuchofcertaintypeofestrogenandthewayyoubreakdowntheseestrogensintowhatwecallmetabolites,that'swhat'sbeingharmful...harmingyou.So,forexample,youknow,oneoftheestrogensthewayit'sbrokendown.Theantagonisticortheharmful,


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thecarcinogenicifyouwill,metaboliteofestrogeniswhat,forexample,fuelsthegrowthof,youknow,lumpsonyourboobsorthenodulesonyourthyroid.So,theamazingthingaboutthebodyisthattheliveriswhatbreaksdown...youknow,weknowthatitbreaksdownlikecoffeeandalcohol.And,youknow,somepeopleareawarethatmaybeyeast,andbacteria,andvirusesgetbrokendownandclearedoutintheliver.Butnotmanyofusrealizethattheliveristhemajordetoxificationorganforourhormonesaswell.Andso,youknow,goingbackto,justloopingbacktothecruciferousvegetables,justhavingthreetofourservings,solikethreetofourcupsaday.Ifyouhaveathyroidproblemthen,youknow,justcookthemlightly,juststeamingitforthreetofourminutesisperfectlyfine.It'sgonnabe,youknow,totallysafeforthethyroid,willdoyousomuchgoodandjusthelpingourestrogenso,somuch.MaybeonemorefoodIwannamentionthatishugeissulforaphanefoundinbroccolisprouts.Youknow,thisis,Iwannajustgiveyouanexamplehereofafoodthatcanbeputonthesamepedestalwithsomeofthemosteffectivebutyetharmfuldrugsthatareused,forexample,forbreastcancers.Tamoxifenisadrugthat'sanestrogenblockerthat'sgiventowomenwhoarewithbreastcancers.And,youknow,asthenameimpliesestrogenblockers,soitblockstheestrogenfromcomingintothecellsanddoingallthathavoc.Theamazingthingisthatjustacupofbroccolisproutscontainsthesameamountofsulforaphaneastamoxifenbutneedlesstosay,youknow,broccolisproutsarecompletelyharmless.Theyarenotgonnadoanythingharmfultoyou,onlygoodstuff.Andjust,youknow,tamoxifen,forexample,youcanonlybeonitforfivetosevenyearsbecauseit'ssoharmfulfortheliver.Wherehereyouhaveacupofbroccolisproutsthatyoucanaddtoyoursmoothie,soup,saladseverydayandthathavesome...suchapotenteffecton,youknow,fibrocysticbreast.It'snotonlybreastcancers,I'mjustbeingextremehereasanexample.Butsulforaphanehelpswithanythingthatgrowsbecauseofestrogendominance,soallthefibroids,youknow,endometriosis,thyroidnodules,alotofthatcanbeshrunkjustbyusingacup.Andifyou'redoingitasapreventativemeasure,thenusingaquarterofacupoftheselovelybroccolisproutswhich,bytheway,youcangrowyourselfathome.Itdoesn'thavetobepurchasedinthesupermarket,canbesoincrediblymedicinal.Katie:I100%agree.Infact,thisissomethingI'vedoneactuallyforyearsandIonlywroteaboutitrecentlybecauseitwasoneofthosethingsthatIjusthavealwaysdoneandforgotthateverybodyelseprobablydoesn'tdo.Butlikeyousaid,theresearchisamazingonsulforaphaneandthatwasoneofthefirstthingsthatmydoctor,whenIfinallyfoundagooddoctor.IttookmeeightofthemtofindagreatdoctorwhounderstoodHashimoto's.Heimmediatelywasabletodiagnoselikeyou,prettysevereHashimoto's.Andoneofthefirstthingshetoldmewaseatbroccolisproutseveryday.AndIdidtheresearchtofigureoutwhyandit'sdrastic,likesomeofthestudiesareshowinga40%reductioninallcancers,likeallthemajorcancersjustfromeatingbroccolisprouts.AndoneothertrickthatIfoundbecausethere'ssulforaphaneandthenthere'sIthinkit'scalledsulforaphanenitrilewhichpotentiallymakesitalittlehardertoabsorbsulforaphane.SoDr.RhondaPatrickwhoIjokethatIhaveabraincrushon,she'ssobrilliant.Sherecommendsheating...likesoputtingthebroccolisproutsinwarmwater,that'sabout157degrees.Youdon'twannagetabovethatbecauseyou'llkillthesulforaphane.Butunderthat,youkillthesulforaphanenitrilebutnotthesulforaphanes.Youactuallymakeitaboutthreeandahalftimesmorebioavailable.Soespeciallymaybesomeonewho'stryingtodoittherapeuticallyversusthoseofusjusttryingtoconsumeitdailyforpreventativemeasures.Thatcanbealittletricktohelpincreasethe


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bioavailabilityby100%.Iagree,it'ssupercheaptogrowthemathome.They'reactuallydeliciousandthey'rebetterthanmedication.Magdalena:Absolutely.Itjusttakesfivedaysandifyouhavekidsathomeisjustthekidsseetheseedsgrow,youknow,firststartgerminatingandthensprouting,andthengrowingtoliketwo,threeinches.Twoinchesiswhatyouwant,right?Imean,it'sjustlikeabiologyclassinthekitchen.Katie:Yeah,it'sawesome.AndIknowyou'vetalkedaboutotherseedsaswell.Socanyoutakeusthroughsomeoftheothers?AndIwannamakesureI'llmentionitagainattheend,butwehavetheURLfromyou,especiallyURLforlistenerswhichiswellnessmama.com/go/seedguidethathasalotmorein-depthofthis.Andlikethewholesystemforhelpingbalancehormones.Buttakeusthroughsomeoftheotherseedsandhowtheyimpactthatestrogen-progesteroneratiobecauseIthinkthatwasanotherexcellentpointthatyoumade.Estrogeninandofitselfisnotbad,andneitheristestosteroneorprogesterone,butit'sallabouthavingtherightamountsattherighttime.Sotalkabouthowyouuseseedstodothat.Magdalena:Absolutely.Sotherockstaroftheseedrotationisflaxseeds.AndhereI'mtalkingaboutgoldenflaxseedthatisawholeseed,notthepre-groundstuff.Nowwhat'samazingaboutflaxseedisthat,numberone,itcontains,youknow,lignanswhicharephytoestrogens,sonaturallyoccurringestrogens.And,youknow,justwannaemphasizethisonemoretime,there'snoneedtobescaredofestrogens,weneedthem.What'sbeautifulaboutflaxseedisthatweknowtodaythathowtheestrogenmetabolitesgetsbrokendown,flaxseedhelpsustosteertheminapositivedirectionandnotawayfromthebad,fromthebadguys.Andyouknow,Katie,afewyearsagowhenIwasdiagnosedwithestrogendominance,Ireallyhadnoideawhatitwasatthatpoint.AndallIdidatthattimewasjustdoingacoupleoftablespoonsofflaxseed,freshlygroundflaxseed.Andretestedinjustwithintwomonths,myestrogendominancemarkersonthosebrokendownmetaboliteshavecompletelyshiftedtowardstheprotectiveones.SoitwaslikealittleexperimentIdid.IthoughtI'mnotgonnadoanythingelse,justthatandseewhathappensanditreallyworks.Andthen,youknow,fastforwardhavingworkedwith...Imeanitwasprobably,Idon'tknow,athousandwomenhavegonethroughtheseedrotationmethodandthisthingreallyworks.Sotheideaisthatinthefirstpartofyourcyclesofromdayoneofyourperiod,that'sconsidereddayoneintheguide.Thefirsttwoweeksyoubasicallywannaworkonthefirstpartofyourcyclewhichiscalledthefollicularphase.Youwannaworkonboostingupyourestrogenlevelsandyoucandothatbyincorporatingtwotablespoonsofthecombinationofgroundflaxseedandpumpkinseeds,andthat'sgonnahelpwithestrogenproduction.Andthenaroundyourovulationorsomewherearoundhalfofyourcyclethenyouswitchovertoprogesteroneboostingseeds.Andthesewouldbesunflowerseedsandsesameseeds.SunflowerseedsandsesameseedsarehighinvitaminEandzincwhicharegreatprecursorsforyourbodytoproduceitsownprogesterone.Thereisnoprogesteronefoundinanyfood,youknow,unlikewithestrogenlikeflaxseedcontainssome.Thereisnoprogesteronecontainingfoodsandsotheonlythingwecandoisgiveourbodysufficientnutritionforthecorpusluteumtoproduceitsownprogesterone.Andso,andthat'sthat.And,youknow,IwillsaywhenIfirstheardaboutthismethod,thisnaturopathtoldmeaboutitbecauseshesays,"Youknow,that'swhatwearetoldinnaturopathicschoolistousetheseedrotationtohelpwomenrebalancetheirestrogenandprogesterone."WhenshetoldmethatmethodIthought,"What?That'sit?"Youknow,Ithoughttherewassomethingmoreinvasivethatwillberequired.Andshesaid,"No,justtryit."AndIstartedtryingitwhenI


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wasstillinprivatepracticeandonewomanafteranotherstartedcomingbackandsaying,"Icannotbelievethisbut,youknow,myperiodisbackon.Ihavenothadaperiodforthreeyears.It'sbackon."Womenwouldsaythattheirperiodsgotregular,theirPMSstartedimproving.Youknow,olderwomenstartedhavingtheirhotflushesgoingaway,sleepingwaybetter.Imean,thelistofsymptomsisjustsolong...Imeanimprovementissolongandencouragingthattodaythat'soneofthemajortoolsthatI'musing.So,likeyousaid,thereisaguidethatexplainsexactlywhattodowithitandtheguidealsohasrecipesshowingyouhowtousetheseseeds.What'sreallyimportantistousefreshseeds,organicasmuchasyoucan.Don'tbuythepre-groundstuffbecausetheylosetheirpotency.Butreallyasupereffectivetool,somethingtotallyworthtrying.Iwillsay,youknow,about5%ofwomenwhowilltryit,well,mighthaveaparadoxicalreactiontoflaxseeds.Sothat'soneoftheinterestingthingsaboutitisthat,youknow,the95womenwillrespondbeautifullyandthenthere'sthis5whowillbelike,"YouknowI'mgetting,actuallymyPMSisworse."AndI'mnotsurewhatthatisattributedtobut,youknow,it'sjustsomethingthatwewannahonoraboutourbodiesandlistenandtunein.Andsay,"Well,youknow,maybeit'sjustnotforme."AndonemorethingI'lljustsayabouttheseedrotationisthat,youknow,justdoingtheseedrotationwithoutmakinganyotherchanges,youknow,mightgiveyousomeresultsbutnotlike100%.AndsowhatIwouldreallyencourageourlistenersisto,youknow,embarkonananti-inflammatorydiet,followallthegreatstuffthatyoulearnhereonKatie'spodcast.Becauseallofthatisgonnabesohugelyanti-inflammatoryandthentheseedrotationisgonnajustamplifythehealing.Ihavecomeacrosswomenwho,youknow,arestilllivingoffgluten,livingoncoffee,bingeingonsugar.And,youknow,andtheydothis,youdorotationandgolike,"Well,ithelpssomebutnotentirely."Well,it'sa...youknow,it'slikewithsupplements.Youcantakesomebutthenifyouarelivingahighlyinflammatorylifethentheresultsaregonnabeonly,youknow,thatgood.Katie:Yeah,that'ssuchanimportantpoint.AndIthinkyoualsohighlightedsomethingreallyvitalwhichislisteningtoyourbody.Likeyousaid,95%ofpeopleitworksgreatbutifyou'rethe5%,listentoyourbodyandIguesstheycouldjustsubstituteinmorepumpkinseedsversusflaxseedsifthatwasanissue.Magdalena:Theycanabsolutelydothat,yes,absolutely.Katie:Yeah.AndeversinceIreadthattipfromyou,actuallyinresearchingforthispodcastacoupleweeksago.Ihavebeendoingthat.I'vealwayslovedtomakepestoandI'vebeenmakingcilantropestolikecrazybecauseit'sinseasonit'sdeliciousrightnow.AndI'verealizedyoucaneasilysuboutthenutsandsoyoucanjustputinwhatevernutsyouwantinthepestoandyoucanactuallyputbroccolisproutsinthere,too.Andthenlikeoliveoilsoit'skindoflikethissuperanti-inflammatorybutlikereallydeliciouspestothatgoesoneverything.Sojustatipthere,I'vebeenobsessedwithitandIlovethatyoubringitdowntosuchasimplefood-basedsolutionthat'sreallynourishingforthebodyaswell.

ThispodcastisbroughttoyoubyAirDoctor.Didyouknowthattheairinsideourhomescanbeupto500timesasdirtyastheairoutside?ItcanbefilledwithharmfulVOC’s,allergens,bacteriaandmore.I’vebeenlookingforanairfilterthatfiltersoutallofthesesubstancesandisquietandthatdoesn’tbreakthebank,foralongtime.AndtheAirDoctorfiltermeetsallmycriteria.Itremovesalmost100%ofparticlesfromtheair,includingVOCs,thosearethingsreleasedfromcandles,paint,buildingmaterials,carpeting,cleaningproducts,


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hairspray,airfreshenersaremore.Filtersoutpollenandotherallergens,petdanderandanimalhair,moldsporesanddustmites,cigaretteandcigarsmoke,andviruses,germsandbacteria.Oneofmyfavoritethingsaboutitiswhattheycallautomodewherethefanspeedbasicallyadjuststotheappropriatelevelbasedonthecurrentairconditioninthehome.It’sbeenreallyfascinatingtoseeinourhouse,forinstance,thefiltersspeedupwhenwe’vecookedfoodathighheat,orusedcleanersthatsomeonegaveusthatwethoughtwerenaturalbuttheymadethefiltersspeedup.IknowairfilterscanbepriceywhichiswhyI’veteamedupwithAirDoctortogetamassivediscountforlisteners.Youcanget50%offrightnowbygoingtowellnessmama.com/go/air-doctortogetthediscount.Youcanalsofindthelinkintheshownotesatwellnessmama.fm

ThispodcastisbroughttoyoubyFourSigmatic.Mykitchenisalwaysstockedwiththeircoffeemushroomblends,theirMatchamix,andtheirstraightmushroomdrinks.FourSigmatichasfiguredouthowtogetthebenefitsofmushroomslikechaga,lionsmane,cordycepsandreishiintodeliciousinstantdrinks.Mycurrentfavoriteistheiradaptogencoffeeblendthathastolsiandastragalus.ButIlovealloftheirproducts.Theyhaveoptionswithorwithoutcaffeinesoifyou’renotacaffeinepersonyoucanfindproductsthatyouwilllove.AndIfindthateventheircoffeeblendsthatdocontaincaffeinehavelessthananormalcupofcoffee.Butdon’tletthisfoolyou.IhavefoundthatIgetsomuchmorefocusandmentalclarityfromthesemushroomblendsthanIdofromregularcoffee,andwithoutthejitters.Theadditionofthemushrooms,whichareconsiderednootropics,meaningthattheyaregoodforthebrainmakesthesesuperfoodblendsmoreeffectiveandmuchhealthierthanjustregularoldcoffee.Ilovethemwithadashofmacadamiamilkpersonally.Ialsolovethatmanyoftheirdrinkmixesareinstantandpackagedintoindividualservingssotheyareperfectfortraveloronthego.Ifyou’relisteningtothis,thenyoucangetaspecialofferjustforlistenersofthispodcastbygoingtowellnessmama.com/go/four-sigmatic.Katie:Soyou'vementionedinpassingkindofthedifferentpillarsandIlovethatyoutalkedabouttheliver.I'dlovetogoalittledeeperonthatbecauseIthinkalotofusprobablyundervaluehowimportantitistosupportourliveranddon'treallyunderstandwaystodothat.Butyoutalkaboutthepillarsofhormonebalance,beingdigestion,liversupport,andsugarlevels.Socanyougoalittlemorein-depthonhowyouseethatandhowwomencansupportthosethreepillars?Magdalena:Yeah.Yeah,sure.Justverymuchinanutshellbecause,youknow,Icantalkaboutthisstuffforliketwohourswithyou,right?Iusetheanalogyofathree-leggedstool,whichmeansthatifyouwannasitcomfortablyonathree-leggedstool,right,allthethreelegsneedtobeinafairlyfirmandgoodposition.AndthisisexactlywhatIhavefoundwithhormonalbalanceisthat,yeah,youcan...youknow,youmightbe,forexample,experiencingthyroidissuesandbedoing...playingaroundwithdifferentkindofmedicationsanddothissupplementandthatsupplement.Butifyourfoundation,thatthree-leggedstoolisnotinaverygoodplacetheresultsaregonnabealwayslimitedorshort-term,orshort-lived.Sothisiswherereallythedigestion,yoursugarbalance,liverhealthissoinstrumental.AndwhatIhavefoundisthatwhenwomentakecareofthosethreethings,alotoftheotherthingslike,forexample,youknow,ifsomebodyhasgotPCOSanddoing,forexample,cinnamonas,youknow,anadditionalthingtooforsugarbalancecontrolor,youknow,whateversupplementsthatareblockingandrogensandstufflikethat,arenotevennecessaryanymorebecauseyou'vetakencareofthefoundation,thingsfigurethemselvesout.Thebodyjustrecalibratesitselfandthat'sthebeautyIhavefoundofthis,andthestrengthofthisapproach.Sowhyisitabigdeal?


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Youknow,Italkedabouttheliverclearingalotofthehormones.What'sthebigdealaboutbyourdigestion?Youknow,afewthings.Firstofall,whenwehavelikealotofdigestiveissues,likewhenyou'reconstantlyconstipated,bloated,youhavegasgoingon.Believeitornotthat'sconsideredverystressfulforthebodyand,youknow...andsothereisacortisolrelease.Andsowhenyou...ifyou'reexperiencingadrenaldeficiencythenyou'rejustdiggingadeeperholewhenyou'rehavingdigestiveissues.Numbertwo,youknow,theyhavefascinatingresearchthat'sjustcomingoutnowandwe'relearningsomuchmoreaboutthemicrobiome,right?Butthereisaspecificsubsetofbacteriainthegutwe'renowfindingcalledtheestrobolomewhichcodesforenzymesthatbreakdownthoseestrogens.So,Katie,whowouldhavethoughtthat,youknow,inordertomanageyourfibrocysticbreastorpreventbreastcancerbecauseitrunsinthefamily,allyouneedtodoisjustbringinthegoodgut,youknow,goodbugsintoyourdietandtakecareofyourgutbacteria,right?Imeanwedon'tmaketheseconnectionsonadailybasisbutthat'swhatIfoundso,youknow,soempoweringwhenIwaswritingthisbook.AnotherthingthatIjustmentionedaboutdigestionbecausethat'soneofmy...it'saverypainfulpointIfindisthat,youknow,thegallbladderplaysahugeroleincreating...well,thegallbladderstoresbile.Andyoumightknowthatbileisusedforustoemulsifyfats.It'salittlebitlikeasoap,right?Ifyouwannagetfatoroiloffyourhands,youjustuseasoap,right?Sothebileislikethesoapthatemulsifiesafat.Andguesswhat,thatfatisusedasaprecursorforallyoursteroidhormones.Solikeallthatestrogen,progesterone,testosterone,DHEA,theyneedfat,goodqualityfatthat'smetabolized,youknow,asfuel,asfoodforthemtobecreated.AndsooneofthecrazythingsaboutwhatI'mseeinghappeningisthatweremovegallbladders.Doctorsremovegallbladderssoliberallythatleavingsomanywomenwithoutgallbladders.Andsowedon'thavethatbiletostepinandhelpusmetabolizefatsaseffectively.Youcanlivewithoutagallbladder,thequestioniswhatkindofqualityoflife?Youhavetobesocarefulwithwhatyoueat.Butmoreimportantly,whatIhavefoundisthatthreetosixmonthsafteragallbladderhasbeenremoved,alotofwomenstarthavingissueswithhormonalimbalances,andnoonehasevertoldthemtoexpectthat.Youknow,they'vebeentoldthat,youknow,you'regonna...maybeyouneedtoaddsomeoxbileorwhatever.But,youknow,becarefulwiththisfoodandthatfood,don'teatnutsanddon'teatfattyfoodsoroil.But,youknow,notthepartabouttheconsequencesofleadingtoestrogen,likeestrogendominanceisoneofthekeyconditionthathappensafteragallbladderremoval.Andsomanywomenhave,youknow,afterremovalwouldhavebeendiagnosedwiththyroidnodulesandthyroidcancers,andthelistgoeson.Soit'ssomethingthatI'mreallypassionateaboutsojusttocreatetheawarenessthat,youknow,it'snotlikethisbodysystemisallconnectedwitheachotherandwehavetohonorandrespectthat.Andreallyworkhardonmaintainingthemandnotbesoliberalinremovingthemwhich,youknow,funnyenoughisalwaysthemen.Mostofthetimeit'sthemenwhoarethedoctors.They'relike,"What?Whathormonalimbalance?Gallbladderandhormonalimbalance,nothingtodowitheachother."Sothat'sthat.And,youknow,andthesugarbalance,Imeanneedlesstosayyour,youknow,insulinisahormone.Wedon'trealizethatbutitisproducedinthepancreasanditispartofourwholehormonalbalance.Anditcanbecompletelythrownoffwhenyouhavebloodsugarimbalancesgoingon.So,likeforexample,whenyougointoastateofhypoglycemiawhenyou'refeelingshaky,unfocused,inaverybadmoodwhenyou'rehungry.That'sasignofhypoglycemiawhichnotonlydoesitexhaustyouradrenals,itcanthrowyourthyroidoutofbalanceandit'sjust,youknow,isawholecascadeofbiochemicalprocessesthat


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happens.Sothereyouhaveit.Youknow,takecareofthosethreelegsofthestoolandIcantellyouthatsomanyincredible...likesomanyannoyingsymptomsthatwe'vebeenlivingwithforyearswouldjustvanish.Katie:Yeah.Ithinkit'simportanttorememberthat.Thatthebodynaturallywantstomovetoastateofbalanceandhealth.Andsoifyousupportthebodyitwillkindofnaturally,inmostcases,trytomoveinthatdirection.AndIthinkthat'swhat'sthebeautyoffood.Iknowwe'rebothbiasedtherebecausethat'sourbackgroundbutIthinkthere'struewisdomthere.AndI'dlovetogothroughalittlebitmorejustkindof,ifthere'sanymoretouchpointsyouhaveforspecificconditions,andthenwrapupbytalkingalittlebitmoreaboutthisseedrotationguidesopeoplecanfindthat.Butyourownjourneywaswiththyroid,soarethereanyotherfood-specificchangesyouwouldrecommendsomeonemakeifthey'redealingwiththethyroidproblem?Magdalena:Yeah.So,youknow,Iwouldsaythefirstthingtoconsideristhefactthatwhenyouhavethyroidconditions,thefirstthingtoconsideristhefactthatit'sHashimoto'sdiseasemostofthetimewhichisanautoimmunedisease.So,really,whenyouhaveHashimoto'sandit'snotreallythethyroidthatneedsthesupportdirectlybutit'sreallyyourimmunesystem,andthatallofthatstartsandendswiththegutreally.SoIwouldsay,youknow,abigthingisI'mabigfanofdoingafullandcompleteeliminationdietandthat'sabigpartofmybook.Andthat'sthereasonwhyalltherecipesareinthebookarefreeofgluten,dairy,soy,corn.They'realsofreeofnitratevegetablesandareverylowinsugar.AndIcreatedthatsothatwecreatethatsortofaveryanti-inflammatoryenvironmentinourbodythroughdietbutalsolearntoincorporateliketheseamazingfoods.Andso,youknow,I'mabigfanofobviouslybonebroths,butthebonebroths,youknow,thatlikethatIhaveinthebookalsoaddspecialadditionalherbs.Like,forexample,astragalus,whichisaChineseherbthathelpstosupporttheimmunesystem.SoawonderfuladditionwhenyouhaveHashimoto'sdisease.Youknow,anotherthingIwouldsayforHashimoto'spatients,alotofwomenIfindhaveverylowstomachacid.And,youknow,allthevitaminslikeB12andiron,andmagnesium,calcium,allofthemaresoimportantforus,sonotjustforthethyroidtofunctionproperly.Butevenifyouarelikeonthyroidmedication,theconversionfromT4hormonetoT3hastohappenwhenyouhavesufficientamountofD3andzinc,youknow,andiron,right?Andtheinterestingthingisthatsomanywomenwithautoimmunediseaseshavealowstomachacid.Whenyouhavealowstomachacidthenyou'renotabsorbingthemaximumnutrientsfromthefood,youknow,you'reeatingbutalsofromthesupplementsyouaretaking.Soit'salittlebitthatallofthatbecomesabitofanexpensivePwithmediocreresults,right?Yeah,soyouknow,thosearesomeofmyabsolutefavorites.YouwereaskingaboutHashimoto'sspecifically,right?Katie:Yeah,just,Ifeellikethat'swhenIgetquiteafewquestionsabout.SoIlovethatyouhadsomespecificguidancejustforthat.Magdalena:And,youknow,alsoImeanthe...let'snotforgetthattheflaxseedwetalkedabout,that'sanamazingadditionaswellbecausehereistheconnection...Imeanallhormonesaresohugelyconnectedbutletmejustgiveyouoneexampleoftheconnectionbetweenestrogendominanceandthyroid.Estrogendominancecausesthedecreaseofthethyroidbinding...sorry,theincreaseofthyroidbindingglobulin.Whichmeansthattheglobulinbecomessohighthatitbindstoomuchofthethyroidandthenyoudon'thavesufficientthyroid.Soevenifyou'retakingthyroidmedicationorifyourthyroidisjustproducingitsownthyroidmedication,thethyroidthehormone,whenyouhaveestrogendominancealotofthatthyroid


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hormonegetsboundandnotmuchofitisavailableforyourcellstoutilize.So,again,thisiswhereflaxseed,youknow,indirectlycomesinassuperhelpful,andnottomentionthefactthat,youknow,whenyou'redoingjusttwotablespoonsoftheseseedseverydayyou'realsobringinginthisamazingqualityoffiber.And,youknow,andconstipationisoneofthethingsyoudonotwanttohavewhenyouhaveanyformofhormoneimbalance,includingHashimoto's.Becausebowelsthatarenotmoving,allofthesetoxinsre-enterthebloodstreamthroughthecolon,right,becausetheyhavetogosomewhere.Andso,youknow,whowouldhavethought,right,thathavingareallygoodbowelmovementwillbesuperhelpfulforbalancingyourhormones.AndIloveflaxseedforthatbecauseit'sliketheinsolublefiberanditsweepsthecolonlikeasweep.Youknow,itactuallysweepsthecolonandsoyouevacuatemuchbetterthatway.Katie:Suchgoodadvice.AndanotheronethatIgetquestionsaboutquitealot.I'mgonnakindoflumpthemtogetherbutwetalkedalittlebitaboutPCOSandestrogendominanceandtheconnectionthere.Arethereanyotherspecificpiecesofadviceforsomeonewhoisstrugglingwitheitherofthose?Magdalena:Yeah.Sothat'sanotherthingthathappensisyeah,absolutely.Sowhat...youknow,PCOSthefirstthingwereallywannatakecareisrebalanceoursugarlevels.That'ssomethingthatIhavefoundtobeincrediblyeffective.And,youknow,andjustthelittlebackstoryhereisthatwhenyouhavehighbloodsugarlevels,basicallywhathappensisthesexbindingglobulingoesup.And,again,itbindsupalotofthe...sorry,itgoesdownandsowhathappensisyougottoomuchtestosteronefloatingaroundinyourbloodandthat'swhatcausesalotofthesideeffectsthatthesymptomswetalkedaboutlikefacialhairanditcausesthegrowthofthecystintheovaries.So,youknow,oneofthe...myabsolutefavoritethingstodoistostartoffwithareallysolidbreakfastthatdoesnotincludethingslikeamuffinandacupofcoffee.Firstthinginthemorningyoucanhavethatbutmaybelaterintheday.ReallystartoffwithwhatIcallthePFFkindofbreakfast,protein,fat,andfiber-richbreakfast.Youknow,Katie,youprobablypickeditupfrommyintroandwetalkedaboutthatbeforethatIgrewuparoundtheworld.Actually,Ilivedinsevendifferentcountries,I'vetraveledtoover40differentcountries.AndoneofthebigthingsI'verealizedonmytravelswheneverIgoto,youknow,whatweliketocalldevelopingcountries,meaningthoseonesthathavenotbeenthataffectedyetbywesternwayofeating.Everybodyeatsatrulysavorybreakfast.SowhetheryougotoEthiopiaoryougoPeruor...buteven,youknow,countrieslikeJapanorChinaforthatmatter,right,whicharedevelopedcountries.It'salwayssavoryfoodthat'sservedforbreakfast,neversugarydessertsthewaywestartofftheday.Andthat'sgonnamakeoneofthebiggestandmostprofounddifferencesinyourdaywhenyouhavelike,youknow,abreakfast.Justtogiveyouanexamplehereofarecipe,oneofthemostpopularrecipesinmycommunityiscalledtheFarmer'sWife'sBreakfast.Andreallywhatitis,isabedofgreenssuchasarugula,mizuna,oryouknow,orsteamed,anycruciferousvegetablescouldbeagreatstart.Soyoustartoffwithabedofgreensandthenaddingon,youknow,halfanavocado,right,soyou'regettingthefatsin.Haveapieceofprotein,itcouldbefromthenightbefore.I'llmakeabatchoflikelambpattiesthatare...theycomewithfennelseedsandcumin,wonderfulspicesforimprovingdigestion.Andmaybeonthesidehaveabitofsourkrautaswell,right?Sobringinthoseprobioticsthatwetalkedaboutthat'sgonnahelpyouwithestrogendominance.Andsoabreakfastlikethatisabitofareframeespeciallyifsomebodyisusedtodoing,youknow,cerealsandmilkforbreakfast.But,youknow,yourbody'sgonnarespondtoitsobeautifully.AndIcannottellyouwhatahitithasbeenalwayswithmycommunitywomenwhochangedto


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thiskindofabreakfastexperience.Firstofall,nocrashesat11:00,nosugar,youknow,dipsandwhereyouneedcoffeeorsugartopickmeup,right,orapieceofmuffin.Energyissomuchmorestablethroughout...distributedthroughouttheday.Youarenothungryuntillunch,andsometimesevenbeyond.Andthemostfascinatingthingisthatalotofwomenalsoexperiencesignificantlybettersleep.SowhatIhavefoundisthatwhenyouchangeyourbreakfastthiswayyourdesireforprocessedcarbohydratesand,youknow,andsugar,right,issignificantlyreducedbecauseyoudonothavethosesugardipsanymore.So,areallypowerfultool.Katie:Yeah,suchgoodadviceandIhave...andthesamewaywithyou.Idefinitelydoasavorybreakfastandmykidsdo,too.They'velearnedhowtomakeit.Andonceyoumaketheswitchit'ssoeasy.Wejustdoahugeskilletoflikeallkindsofdifferentvegetablesandsomekindofproteininthere,andoliveoil,andavocadoontop.AndusuallylikethatpestobecauseI'mobsessedwithpestoespeciallyinthespring.Butreally,youdon'tmissitonceyoumaketheswitchandyou'resomuchmoresatisfiedthewholedaythanjustcereal.AnotheronethatIdon'tknowifyouhavedelvedspecificallyintothis,butI'msureyouprobablyhavesomeadviceisforpeoplewithpostpartumdepression,andfromalotofmomswhoarestrugglingthroughthat.AndI'mcuriousifyouhaveanythingthatmighthelpthemspecifically.Magdalena:Yeah.Sothat'sareallygood...that'ssuchanimportantquestion,right?Yeah.So,postpartumalotofthetimesisacombinationofthings.Itcanbelowprogesterone,soyou'rehavingveryhighprogesteronewhilehavingababy.Andthenyourprogesteroneisgonnadropveryquicklyupondelivery.Andforalotofwomenthatprogesteronedoesn'tcomebackupthatquickly,right?Sothat'sthefirstoption.Thesecondpossibilityisthatisathyroidissue.Soifit'sathyroid,andasyouknow,alotofwomenarehaving...developHashimoto'swithinsixmonthstooneyearafterpostpartum,right?Andthat'salottodowiththehormonesdroppingandtheshocktothebody,right?SowhenitcomestolowprogesteroneIwouldsaythatdoingtheprotocolfortheseedrotation.Oranything,ifyoujustlookatfoodsthatarehighinvitaminEandzincissuperhelpful.Youknow,Iknowthatoystersisnotafavoritethingforeveryonebuttheydocontainzinc.Andyouespeciallywannafixithavingzincandaddingthose,thesesameseedsandsunflowerseedsgroundcanbejustawonderfuladdition.Overall,youknow,oneofthethingsisthatishavingareallyanti-inflammatorydiet.So,gettingridofallthefoodtriggerswhichwillbealotofthetimesyourcomfortfoods,right?Theglutensanddairies,andreducingsugarasmuchaspossiblewillbe,youknow,whatIhaveseenreallygivesalotofimprovementrightaway.Katie:Awesome.I'mafan.Iprobablywon'teverhavepostpartumdepressioninthatcasebecauseIloveoysters.Iwilleatthemdaily.Butaswegettowardtheend,I'dloveto...canyoujustwalkusthrough,youhaveaseedrotationguidethatyou'regivingtothelistenersandagainthatlinkiswellnessmama.com/go/seedguideandthelinkwillalsobeintheshownotesatwellnessmama.fm.Butexplainwhatthatisandsopeoplecanfindthatandkindofgetstartedrightaway.Magdalena:Yeah.Sotheseedrotationguideshowsyouhowtogetstartedwiththeseeds,fromthefirstpartofyourcycle.Sodayoneofyourperiods,wherewewannaboosttheestrogenlevels.Andthenaroundyourovulationwhichismid-cycle,youswitchovertotheestrogenboostingseeds...sorry,progesteroneboostingseedswhichissesameseedsandsunflowerseeds.That'sbasicallythepremiseofit.And,youknow,forsomebodywho'sgot,let'ssayveryirregularperiods,juststartoffondayonewhenyougetyourperiodevenwithjustspotting.Treatthatasthefirstdayofyourperiodandstartoffwiththeestrogen-boostingseeds,


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whichisyourflaxseedandpumpkinseeds.And,youknow,andovertime,ImeanIhavefoundthatwhenyoudothecyclingofseedsforabouttwotothreemonths,significantimprovementshappen.Alotoftimeswomenask,"ShouldIdothisforever?"Itreallydependsonyourbody.Youknow,forsomewomen,thebodyrecalibratesitselfandthat'snotnecessary.Andotherswillprobablybenefitalot,maybenoteveryday,buteveryotherdaydoingtheseedcouldjusttakeawayalotofthesymptomsrightaway.Katie:Wonderful.Thishasbeensomuchfun.IthinkIcouldtalktoyoualldayandIknowthatyou'veprobablyhelpedalotofwomenwhoarelisteningtoday.AndIthinkyou'rebusyaswellsothankyouforyourtimeandbeinghereandforsharingyourwisdom.And,ofcourse,therewillalsobelinkssothateveryonecanfindyou,butyourbookis"CookingforHormoneBalance,"andthat'savailableeverywherebooksaresold.Soifyouwannalearnmoreandyou'relistening,gofinditonAmazonoranybookstoreshouldhaveit.Magdalena,thankyousomuchforbeinghere.Magdalena:Thankyou.And,Katie,youarephenomenal.Thankyousomuch.Katie:Oh,thankyou.AndthankstoallofyouforlisteningandIhopetoseeyounexttimeon"TheHealthyMomsPodcast."

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

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152- Foods for Hormone Balance With Magdalena Wszelaki · benefits of mushrooms like chaga, lions mane, cordyceps and reishi into delicious instant drinks. My current ... , I had