Let’s end the debate: which matters, calories or hormones? And dig into why they both matter and some strategies that actually work when you’re trying to lose body fat with wonky hormones.
Now I’m not going to say it’s always easy or it is always even worth it to you, but there are a few things that we want to remember if we’re frustrated trying to move the needle with our weight loss goals. In this episode I talk about the biggest mistakes I see women (including myself) make when it comes to estimating their calories or macros, why just addressing calories or macros alone doesn't work well for many women (and what works better) as well as some tips and tools for both nutrition and exercise to work with particularly challenging hormones issues like cortisol, thyroid, insulin resistance and of course perimenopause/menopause.
And tune back in for the next episodes where I answer questions on fat loss from you the listeners! In that episode we get into more nitty gritty when it comes to Hashimoto’s, low thyroid, insulin and of course that frustrating decline of estrogen, progesterone and testosterone that comes in mid-life.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
2 products I mention in this episode that are incredible tools for your goals include show partners: KION and Nutrisense.
With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
One of THE BEST tools for your health is a CGM, continuous glucose monitor. It helps you effortlessly understand what foods work for you and even how stress and sleep impact your blood sugar allowing you to make changes in real time. A CGM also allows you to see your glucose variability (the difference between your highs and lows) which may be as important as how high your blood sugar runs. It’s an amazing tool and Nutrisense has my favorite interface with their app and dietitian support! It’s easy and straightforward and with code BETTEREVERYDAY at checkout you can save 30% off a subscription. Click here and be well on your way to better health.
This episode is about loss and grief and the ways we keep people we’ve lost living on with us. Do you have a special object or small item that reminds you of someone you love that you’ve lost? I have a lot, a whole lot! I’ve often said I’m the most sentimental person in the world but turns out writer, former editor of O the Oprah Magazine, Ms. Debora Way has me beat!
After leaving the magazine world, Deborah combined her passion for writing, for stories and for sentimentality in a new project that lives on Instagram called The Keepthings. Her project collects stories of everything from a guitar pic to a recipe card to a flash drive to a special fork (the gravy fork, one of my fav stories) and what they meant to the people that just had to keep them.
What I love most about these stories is how they connect us all in a shared experience of losing someone we love. As well, with these stories we keep those we’ve lost alive in some way and allow others to know them as well. And all this connection and nostalgia boosts my favorite hormone, the antidote to cortisol: oxytocin!
In this episode, we discuss our favorite keepthings. I share my story of a sardine can from my grandparents farm as well as some other gems that Deborah has collected thus far.
Keep up with The Keepthings project here and DM Debroah if you’d like to submit a story of your own about something special from someone special.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
This episode is sponsored by Shuteye Chai from Ned. It’s a mix of their Mellö superblend of magnesium combined with adaptogens, aminos, functional mushrooms like chaga and reishi - seriously the best ingredients out there – wrapped in a heavenly masala chai-inspired spiced body. Think cinnamon, clove, ginger–all that good stuff! It’s fantastic for sleep and for recovery. It’s crafted from the highest grade single origin ingredients, ethically sourced from some
of the world’s best small-scale farms. Save 15% on your first order with code BETTEREVERYDAY at checkout.
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
Hot flashes are often thought to be synonymous with perimenopause and menopause and while fluctuating and decreasing estrogen levels can be one cause of hot flashes and night sweats, it’s far from the only thing to cause them.
And even the role estrogen plays with these symptoms is more complicated than just a lower estrogen level, as it can be complicated by low progesterone and how well you metabolize your estrogen. But we often forget the impact that blood sugar, stress and even thyroid hormones play in hot flashes. And what’s more: of course you can have more than one of these things going on! I cover it all here and help you make sense of all these variables so you can deal with this pesky symptom.
To work with Dr Brooke click here and if you loved this episode please leave a review!
This episode is sponsored by Cozy Earth, makers of sustainable, deliciously soft and incredibly luxurious sheets from 100% viscose bamboo and they are so indulgent you’ll never want to get out of bed! This revolutionary moisture wicking material helps keep you cooler while you sleep so you sleep more soundly and can even help with hot flashes and night sweats - amen to that! They’v ebeen one of Oprah’s Favorite Things for 5 years and they will soon be one of yours. Save 35% with code BETTEREVERYDAY at checkout. Treat yourself! You deserve a fabulous night’s sleep.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
I covered all sorts of ground on this episode! How much sodium should you aim for daily with your electrolyte supplement and diet combined, feedback and tech that can help you know if you’re over or under doing it in the gym, what to look for in a light box if you’re trying to stimulate your cortisol awakening response and support a better circadian rhythm and how much you blood sugar should fluctuate during the day. Lots of great, practical info on this show!
If you have questions for the show, please join my private Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us! This is a great place to post questions or topics you want me to cover or suggest guests for the show.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
One of THE BEST tools for your health is a CGM, continuous glucose monitor. It helps you effortlessly understand what foods work for you and even how stress and sleep impact your blood sugar allowing you to make changes in real time. A CGM also allows you to see your glucose variability (the difference between your highs and lows) which may be as important as how high your blood sugar runs. It’s an amazing tool and Nurtisense has my favorite interface with their app and dietitian support! It’s easy and straightforward and with code BETTEREVERYDAY at checkout you can save 30% off a subscription. Click here and be well on your way to better health.
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
Very vulnerable episode alert! This is not my usual style of show that typically has a deep dive into the physiology of how your hormones work or an interview with an fellow expert or a how-to episode that gives you lots of tangible takeaways. While I always strive to give you the answers to the questions you have, this episode is more observations and a whole lot of questions vs. advice.
The midlife conversation currently is about hormones (to take them or not), how to look younger and the almost completely contradictory advice to embrace aging, age gracefully and simply be grateful for making it this far. This is not only contradictory but it is absolutely incomplete.
Arriving at the middle, in my late 40s has felt confusing, surprising, disappointing in some ways and incredibly stressful. I felt utterly unprepared to deal with the emotions and challenges of a new stage in my life, in my family’s life, in my parent’s life, in my career, in my body….all of it. So many questions and as I struggled I found that there is sadly woefully inadequate support out there and those how-tos that we all need to be able to navigate this immense transition. It felt like I stood in the precipice of this huge change and I was forced to jump in without a net.
Yes there are some things that are clearly a whole lot better than my 20s but there’s a lot that wasn’t quite like I expected and a ton that wasn’t prepared to handle. So on my birthday I recorded this episode of my observations, the challenges and the questions I intend to find answers to so that we can all have the middle me magical and way less stressful.
This is an episode I’d love your feedback on! Please reach out via email, Instagram or in Facebook group. I would love to know what your concerns, worries, fears and insights are around this dicey time!
This episode is sponsored by Cozy Earth, makers of sustainable, deliciously soft and incredibly luxurious sheets from 100% viscose bamboo and they are so indulgent you’ll never want to get out of bed! This revolutionary moisture wicking material helps keep you cooler while you sleep so you sleep more soundly and can even help with hot flashes and night sweats - amen to that! They’v ebeen one of Oprah’s Favorite Things for 5 years and they will soon be one of yours. Save 35% with code BETTEREVERYDAY at checkout. Treat yourself! You deserve a fabulous night’s sleep.
To work with Dr Brooke click here and if you loved this episode please leave a review!
What if perfectionism was your greatest superpower instead of your biggest weakness? I’ve often called myself a “recovering perfectionist” but I won’t use that term again after reading Katherine Morgan Schafler’s new book! This insightful book will let you breathe a sigh of relief because turns out your perfectionism isn’t necessarily something you need to fix after all. In this episode we cover a whole new way to view this tendency, how to stop it from being a maladaptive trait and use it to your major advantage and an entire reframe on how we view our right to joy and pleasure and satisfaction. Hint: you don’t have to be perfect to earn it.
This is an amazing episode and I hope you share it with every “recovering perfectionist” or type A friend you have!
To learn more about Katherine and get the Perfectionist’s Guide to Losing Control, click here.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
To work with Dr Brooke click here and if you loved this episode please leave a review!
Grab the FREE Guide To Finding Your Core Values exercise mentioned in this episode here.
This episode is sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
This episode is sponsored by Shuteye Chai from Ned. It’s a mix of their Mellö superblend of magnesium combined with adaptogens, aminos, functional mushrooms like chaga and reishi - seriously the best ingredients out there – wrapped in a heavenly masala chai-inspired spiced body. Think cinnamon, clove, ginger–all that good stuff! It’s fantastic for sleep and for recovery. It’s crafted from the highest grade single origin ingredients, ethically sourced from some
of the world’s best small-scale farms. Save 15% on your first order with code BETTEREVERYDAY at checkout.
One of the gifts of that past few years and living into my 40s was learning while a whole bunch of really hard stuff happened, I was able to also live out some of the tools I teach and come away with a clear understanding of which ones really do help. In this episode I share my favorite tools, mindsets and perspectives that really do work when everything is going wrong.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
To work with Dr Brooke click here and if you loved this episode please leave a review!
Grab the FREE Guide To Finding Your Core Values exercise mentioned in this episode here.
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
When it comes to protein, some women simply need to focus on it as a staple in each meal and other women are mindful of protein but are often quite surprised they are eating about half of what they need per day. When it comes to wanting to build lean muscle mass, boost your metabolism, improve insulin sensitivity (thus overall hormone balance) or just have more energy we need our lean muscle. Because of this we lift weights and eat protein right and it turns to muscle? Not quite. Turns out triggering muscle protein synthesis (AKA building muscle) requires us to be a bit more precise in how much and how often we eat protein - but once you know this, it’s actually quite simple to get it done!
In this episode I talk about the leucine trigger for muscle protein synthesis, dig into what all this protein looks like in real meals like soups or stirfrys or chili vs. a chicken breast on a salad and when during your day you can capitalize a bit extra on building more muscle.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
One of THE BEST tools for your health is a CGM, continuous glucose monitor, It helps you effortlessly understand what foods work for you and even how stress and sleep impact your blood sugar allowing you to make changes in real time. A CGM also allows you to see your glucose variability (the difference between your highs and lows) which may be as important as how high your blood sugar runs. It’s an amazing tool and Nurtisense has my favorite interface with their app! It’s easy and straightforward and with code BETTEREVERYDAY at checkout you can sae 30% off a subscription. Click here and be well on your way to better health.
Links mentioned in this episode:
This episode is chock full of tools that will help you break a habit or create a new habit. The new Year is rife with good intentions and because life will get all lifey, March often looks more like last December. While shiny new plans are always intriguing, most successful people do the same boring things over and over so for me it always comes back to habits. This show will help you learn some tricks that make it easier for your new habits to really take hold and have you feeling more successful this year!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
To work with Dr Brooke click here and if you loved this episode please leave a review!
This episode is sponsored by Shuteye Chai from Ned. It’s a mix of their Mellö superblend of magnesium combined with adaptogens, aminos, functional mushrooms like chaga and reishi - seriously the best ingredients out there – wrapped in a heavenly masala chai-inspired spiced body. Think cinnamon, clove, ginger–all that good stuff! It’s fantastic for sleep and for recovery. It’s crafted from the highest grade single origin ingredients, ethically sourced from some of the world’s best small-scale farms. Save 15% on your first order with code BETTEREVERYDAY at checkout.
Something about New Year New You is full of pressure and the sense that you’re wrong in December and need to change in January. I share a “fresher” take on the turning over of the calender, how to tackle a 30 day plan for longer term results should you feel that’s right for you, how to choose a word for 2023 and how “pivot points” can help you make you new habits stick for good this year.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
To work with Dr Brooke click here and if you loved this episode please leave a review!
Grab the FREE Guide To Finding Your Core Values exercise mentioned in this episode here.
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
So 2022….you were a year that felt like six years. The biggest highs, the lowest lows. So many of us slid into the end of 2021 on fumes and ran towards 2022 full steam as we tried to make up for lost time. We were sprinting to catch up on all the things: school, work, relationships, our health. The year where everything was supposed to be “back to normal” but it was weirder than ever. In this episode I share a few lessons learned, reflectionons on this bonkers year and why I am in so many ways no more the wiser for surviing 2022 but I am still showing up every day.
Happiest of New Years listeners, you are why I do this thing and I’m so grateful for you.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
This episode is also sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
This Q&A covers a whole lot - including the Christmas Trees! In this episode I answer questions from you all including the problems with both fake and real Christmas trees when it comes to your hormones, whether or not you can treat autoimmunity with diet alone, how much protein women need in general and while pregnant and if IV vitamins are better than popping capsules.
If you have questions for me please email me or post them in our private, FREE Facebook group!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
This episode is sponsored by Shuteye Chai from Ned. It’s a mix of their Mellö superblend of magnesium combined with adaptogens, aminos, functional mushrooms like chaga and reishi - seriously the best ingredients out there – wrapped in a heavenly masala chai-inspired spiced body. Think cinnamon, clove, ginger–all that good stuff! It’s fantastic for sleep and for recovery. It’s crafted from the highest grade single origin ingredients, ethically sourced from some
of the world’s best small-scale farms. Save 15% on your first order with code BETTEREVERYDAY at checkout.
With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
This episode is also sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
Whether you’re overwhelmed in general this time of year with all the extras on the schedule or stressing about Santa or that Elf on the Shelf or feeling shamed because you bought a toy instead of an experience for your kiddo, this episode will help! Returning to the show is parenting expert and licensed psychologist Dr. Hilary Mandzik. She helps us opt out of overwhelm this holiday season with her sane, practical and non-judgy advice.
To listen to Hilary’s podcast Raised Resilient, find her on social media and learn more about her programs visit her here.
Grab her FREE Holiday Parenting Guide here!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
This episode is sponsored by Shuteye Chai from Ned. It’s a mix of their Mellö superblend of magnesium combined with adaptogens, aminos, functional mushrooms like chaga and reishi - seriously the best ingredients out there – wrapped in a heavenly masala chai-inspired spiced body. Think cinnamon, clove, ginger–all that good stuff! It’s fantastic for sleep and for recovery. It’s crafted from the highest grade single origin ingredients, ethically sourced from some
of the world’s best small-scale farms. Save 15% on your first order with code BETTEREVERYDAY at checkout.
With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
As a parent, children growing up is oh so bittersweet. I am just now starting to adjust to the idea that I’m the mother of kids that aren’t babies or toddlers anymore. While my kiddos are not yet flying the nest, many of you have expressed anxiety and sadness about the upcoming transition for your parenting to kiddos leaving the house. In this episode I’m joined by journalist Celia Dodd, author of “The Empty Nest: Your Changing Family, Your New Direction” and “All Grown Up: Nurturing Relationships With Adult Children”.
We cover this issue from so many angles from how this impacts you, your spouse, your adult child, a sibling still at home, how this is different for a single vs. a married or partnered parent and more. Celia approaches this subject with compassion and we discuss how to handle the myriad of emotions from sadness to fear of the unknown to anxiety that your child may be farther away than they’ve ever been from you and the excitement for getting in touch with other aspects of yourself beyond being a mother.
I hope you enjoy this conversation as much as I did, although I’ll admit this interview made me anxious about my future for sure! Pointing towards work I need to do within myself to ease this transition for myself and my family - and illustrating that it’s not too early to listen to this episode! Even if you feel this phase of motherhood is a long way off.
To learn more about Celia visit her site, to purchase All Grown Up click here and to grab a copy of The Empty Nest click here .
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
This episode is sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
This episode is also sponsored by the incredible, wildcrafted, full spectrum NED hemp oil with their growing line of products including formulas for female hormone balance, my personal fav the Sleep Blend and their new Stress Blend with ashwaganda, cinnamon and cardamom...yum! Save 15% on your first order with code BETTEREVERYDAY at checkout.
I’m joined for this episode by Galina Denzel, author of the amazing, interactive book “Peace with Self, Peace with Food: A Trauma Healing Approach for Emotional Eating”. We dive into how past events can leave us vying for distraction, safety and even control when we experience everyday stresses from the big to the small. Many of us soothe that stress with emotional eating, never fully understanding that it’s not a lack of willpower or acknowledging that nothing is wrong with us, we are unhealed in some way and self-medicating or self-soothing it with food, wine, etc.
In this show we talk about how your brain gets a bit rewired from trauma and how certain aspects of eating, like crunching (who knew??) can be so stress relieving making it no wonder so many of us turn to food to feel better when we’re under stress, in pain or otherwise hurt or out of sorts.
Get Galina’s book on Amazon or her website, or grab your FREE chapter right here.
And here’s the link to my Gluten Free Holiday Menu as promised!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
This episode is also sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
“Tis the season to be busy and surrounded by foods that may not work so well for you. Should you go all in cuz it’s only once a year? Swap out the sugar in your pumpkin pie for stevia and coconut sugar? Indulge and then beat yourself up for not having more willpower? Or simply say, whatever, I’ll try again January 1?
As you may imagine, I’m gonna say “it depends!” It really does. It depends on how easy it is for you to sidestep things that don’t work for you, your history with dietary restriction, how much they wreck you and why you want them in the first place.
In this episode I walk you through the questions you can ask yourself to get #curiousovercritical about your draw to and cravings for certain foods, how to know if moderation or avoidance is best for you and how to enjoy them when the #joyfactor is high and skip the ones where it is low.
And here's the link to my Gluten Free Holiday Menu as promised!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
Recently a study - and subsequent headlines - came out saying that we should no longer be testing vitamin D levels or supplementing with vitamin D. In this episode I talk about what they evaluated in this particular study and the conclusions we can and can’t draw about vitamin D supplementation for conditions like osteoporosis, autoimmunity and other chronic conditions. As well when we need to think past a lab value for vitamin D to see what may be driving the level low and supplementation may not be the thing - or at least not the only thing - to do.
This episode is sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
This episode is also sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
On the heels of the last episode on breakfast, I put together and entire episode on morning routines. So much of what you read about morning routines are very complex, specific and time consuming leaving most of us feeling like we fail before we even get our day started. Not at all how we should feel going into our day! And in the wellness space your morning to do list is no better: light exposure, meditate, cold plunge, exercise, fasting, delaying caffeine, etc.
In this episode I talk about how to figure out which morning habits will give your hormones and physiology the most benefit and which ones you can save for later - if at all. I also talk about knowing what is your “one thing” that you should aim for even if the rest of the routine falls apart - as it inevitably does! And I share my “one thing”, why I think it’s more about how you feel than what you do first thing in the AM and the importance of letting your routine evolve as your goals/priorities change.
This episode is sponsored by the incredible, wildcrafted, full spectrum NED hemp oil with their growing line of products including formulas for female hormone balance, my personal fav the Sleep Blend and their new De-Stress Blend with ashwaganda, cinnamon and cardamom...yum! Save 15% on your first order with code BETTEREVERYDAY at checkout.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails - or so 1000s of women tell me - and I’d like to send you one too!
To work with Dr Brooke click here and if you loved this episode please leave a review!
I get this question daily: Dr Brooke, what are good breakfast options? Given that breakfast sets the nutritional tone and hormonal balance for the day, the old adage that “breakfast is the most important meal of the day” does hold some weight. Some of the biggest issues for women include getting adequate protein to not perturb insulin and blood sugar for the day and get a jump on that 1g per kg body weight of protein goal for the day; as well as needing quick options and also how to deal with low appetite (particularly for protein) upon waking that can be due to cortisol, blood sugar or inflammation.
This episode will help you understand why this meal needs to be optimized for your hormones, some easy options and of course, what I do too to make this happen in my busy life. Hopefully by the end of this episode you’ll think of breakfast as less “special” with its unique foods and have some easy ideas to make your first meal of the day a great one.
At the recommended 1g per kg of body weight, most women struggle to get in adequate protein each day or aim to supplement with products that are not the right blend of essentials amino acids to get the job done (i.e. collagen, bone broth protein, BCAA powders, etc.) With your body being 50% amino acids plus the uphill battle most women face after age 30 to hold on to their lean mass, using a properly blended, complete amino acid blend like those from KION will be a game changer for your health, energy and metabolism. Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
This formula is backed by over 20 years of clinical research, highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors. Save 20% on monthly deliveries and 10% on one-time purchases.
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Dr Brooke Show #292 Collagen, Beef Based Protein Powders, Plant Based Protein Sources & More Protein Q&A
As a follow up to episode #290 (All About Amino Acids with Angelo Keely of KION) I asked women in our private FREE Facebook group (you can join here) what challenges they had to getting adequate protein during their day, what questions they had about their protein sources including protein powders and what other nitty gritty they needed to know about getting that 1g per pound of body weight.
Now these questions were great! So many questions about the logistics of “What if I eat soup or chili with protein, how do I know how much I am getting?” and “How to account for the protein in collagen and bone broth proteins”. In this episode I also cover the idea of using plant based proteins to count as a veggie as well as a protein and what it really means when you see a protein powder is “beef based” or “hydrolyzed beef isolate”.
Learn more and save a generous 20% off the essential amino acid complex I mentioned in this episode: the Kion Aminos.
This episode is sponsored by the incredible, wildcrafted, full spectrum NED hemp oil with their growing line of products including formulas for female hormone balance, my personal fav the Sleep Blend and their new Stress Blend with ashwaganda, cinnamon and cardamom...yum! Save 15% on your first order with code BETTEREVERYDAY at checkout.
This episode is also sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Get your notebooks out cuz this episode is jam packed with info about one of my favorite topics that always deserves more attention and unpacking: protein. I’m joined by founder of KION, Angelo Keely and expert in all things amino acids. We discuss precisely why protein is so foundational for aging and metabolism and the unique considerations for women.
We also make sense of the myriad of powered options you have from protein shakes to collagen peptides to branch chain amino acids, as well as what you need to know about animal vs. plant protein sources - and it's not just about a complete vs. an incomplete protein! Angelo also shares how we can use a complete amino acid blend to up our daily protein intake, support our workouts and a ton of other benefits from supporting mood, balancing hormones and helping with cravings.
This is an episode to tune into and share! The protein conversation is rife with myths, fears and a whole lot of marketing. This conversation with Angelo will help us all feel more informed and on our way to living a longer, healthier life that’s full of fun - which is in fact the mission of his company Kion. So good! Can’t wait to hear what you think.
Learn more and save a generous 20% off one of my favorite new products: the Kion Aminos.
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Functional nurse practitioner turned coach Victoria Albina joins me for this really great episode - I mean I really loved recording this with her! She goes in depth on how our nervous system is responding when we find ourselves people pleasing, outsourcing our emotional health to others (i.e. needing approval to feel OK) and oftentimes asking ourselves “Why am I responding this way to this smallish thing like it’s a freakin’ huge thing?”
She shares some practical, tangible tools on the episode that you can start using right away to not only calm your nervous system, but actually start to HEAL it. This distinction is a key takeaway from this show. I know you’ll find this one super helpful!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
To work with Dr Brooke click here and if you loved this episode please leave a review!
New sponsor for the Dr Brooke Show and they are one of my all time favorite companies: PaleoValley! They have a host of products that make living your healthy life easier including my favorite snack in the world, their organic, grass fed meat sticks! Grab your easy, healthy protein snacks at www.PaleoValley.com.
This episode is also sponsored by Organifi whose green juice is my absolute favorite on the market. It’s certified USDA organic, contains 11 superfoods including the heavy hitters spirulina and matcha, includes 600mg of ashwaganda and is a great boost of antioxidants for better energy, less brain fog and better exercise recovery. Save 20% with code BETTEREVERYDAY at checkout.
This episode is also sponsored by the incredible, wildcrafted, full spectrum NED hemp oil with their growing line of products including formulas for female hormone balance, my personal fav the Sleep Blend and their new Stress Blend with ashwaganda, cinnamon and cardamom...yum! Save 15% on your first order with code BETTEREVERYDAY at checkout.
As an OBGYN, Dr. Harper heard all to often that women were having sex lives that were unfulfilling at best and painful at worst. After hearing this from patient after patient she decided to create a very holistic solution that will help women deal with everything from vaginal pain, hormone imbalance, shame, trauma, religious context and communication between partners. Her answer to this diverse set of issues is a platform called Rosy and today she joins me to share all about it - and I can honestly say, it’s really one of a kind and it is so comprehensive!
Learn more at www.meetrosy.com.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
New sponsor for the Dr Brooke Show and they are one of my all time favorite companies: PaleoValley! They have a host of products that make living your healthy life easier including my favorite snack in the world, their organic, grass fed meat sticks! Grab your easy, healthy protein snacks at www.PaleoValley.com.
This episode is also sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
This episode is sponsored as well by Nootopia! Nootropics may very well change your life and these products are super cool. Whether it’s brain fog from a virus or overwhelm or the crazy hormonal changes of perimenopause, many women are feeling less clear headed, less motivated, lost their ability to focus or find a word and compounds known as nootropics can be a game changer. These formulas are designed to be customized to fit your unique brain health and cognition needs, are available with or without caffeine and will give you noticeable effects in as little as 15 minutes. They also offer a one year money back guarantee - so no risk to try! Get your savings and your brain back here and as always use code BETTEREVERYDAY at checkout.
There are many reasons why you aren’t able to recover between workouts and lacking the steam to keep at it with any consistency. I cover several of them in this episode including lifestyle habits that are absolutely key (although perhaps boring) to recovery including sleep, hydration as well as how oxidative stress, inflammation, mitochondrial health and several hormones will impact your ability to repair, reset and get ready to workout again. I also cover the difference between latent and immediate recovery and how lack of one vs. the other indicates different issues. And of course I give you some suggestions for things that help all of us recover better such as cold exposure.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
This episode is also sponsored by the incredible, wildcrafted, full spectrum NED hemp oil with their growing line of products including formulas for female hormone balance, my personal fav the Sleep Blend and their new Stress Blend with ashwaganda, cinnamon and cardamom...yum! Save 15% on your first order with code BETTEREVERYDAY at checkout.
This episode is also sponsored by LMNT Electrolytes! These high sodium, well balanced hydration boosters are perfect for low carb dieters, those doing keto or when employing intermittent or any type of fasting. Skip the brain fog, low energy, cravings and perform better with LMNT electrolytes. Get your FREE sample pack here!
Why is it so hard to change? Is it because you don’t want it enough? Or don’t have the willpower? According to Dr. Shauna Shapiro and the research: the answer is no. Turns out it’s a lack of self-compassion that makes change and living more of the life we want to live so elusive.
I’m thrilled to have Shauna back on the show to talk about her new companion journal to her book “Good Morning, I Love You” which is a 3 month journey of creating more self-compassion with morning and evening practices and weekly deep dives.
Learn more about Dr. Shauna Shapiro and get your copy of Good Morning, I Love You: A Guided Journal for Calm, Clarity, and Joy here.
To work with Dr Brooke click here and if you loved this episode please leave a review!
Be sure you connect with me in my FREE PRIVATE Facebook group: Hormones & Happiness with Dr Brooke where other amazing, like minded women like YOU are already hanging out! Join us!
Follow Dr Brooke on Instagram and get signed up for my awesome emails here. Seriously,I write really great emails, or so 1000s of women tell me and I’d like to send you one too.
This episode is Nootopia! Nootropics may very well change your life and these products are super cool. Whether it’s brain fog from a virus or overwhelm or the crazy hormonal changes of perimenopause, many women are feeling less clear headed, less motivated, lost their ability to focus or find a word and compounds known as nootropics can be a game changer. These formulas are designed to be customized to fit your unique brain health and cognition needs, are available with or without caffeine and will give you noticeable effects in as little as 15 minutes. They also offer a one year money back guarantee - so no risk to try! Get your savings and your brain back here and as always use code BETTEREVERYDAY at checkout.
This episode is also sponsored by the incredible, wildcrafted, full spectrum NED hemp oil with their growing line of products including formulas for female hormone balance, my personal fav the Sleep Blend and their new Stress Blend with ashwaganda, cinnamon and cardamom...yum! Save 15% on your first order with code BETTEREVERYDAY at checkout.