The Happy Hormone Guide

by Shannon Leparski

  Note: you can also add ½ cup cooked quinoa to make this recipe more filling.

  SWEET AND SOUR SAUCE

  3 tablespoons ketchup (or tomato paste)

  1–2 tablespoons coconut sugar, to desired sweetness (or pure maple syrup)

  1–2 tablespoons Sriracha

  1 tablespoon rice vinegar (or apple cider vinegar)

  1 tablespoon low-sodium gluten-free tamari (or liquid aminos)

  2 teaspoons tapioca starch (arrowroot or cornstarch)

  ¼ cup + 2 tablespoons filtered water

  Remove tempeh from package and cube into bite-sized pieces. Set aside. Combine all ingredients for Sweet and Sour Sauce in a small bowl and whisk until smooth. Transfer to a small pot and heat on medium-low heat to thicken, whisking occasionally. Once thickened (after about 10-15 minutes), stir in the tempeh until all pieces are coated, to warm. Wash and chop asparagus. Add 1–2 inches of water to a medium-sized pot and place steamer basket in a pot (or omit if you don’t have one) and place asparagus and shredded carrots in the basket. Bring water to a boil then cover to steam for about five minutes, or until asparagus and carrots are soft.

  Assemble your bowl with spinach, steamed veggies, sweet and sour tempeh, and any toppings you desire.

  Sweet

  Lemon Cookie Bliss Bites

  LEMON COOKIE BLISS BITES

  (makes 12 balls)

  1 cup raw cashews

  ¾ cup shredded coconut (unsweetened)

  Pinch of sea salt

  3 tablespoons coconut flour

  ½ tablespoon ground flaxseed

  ¼ teaspoon ground turmeric

  ¼ cup fresh lemon juice + optional 1 tablespoon lemon zest

  2 tablespoons maple syrup

  1 tablespoon melted coconut oil

  ½ teaspoon vanilla extract (alcohol-free)

  In a food processor, add the cashews and coconut and blend until finely ground. Add the rest of the ingredients and pulse until the mixture is well combined and clumps into one big ball in the food processor bowl. Gently press into balls (they are too delicate to roll) and refrigerate for a couple of hours to harden.

  SUMMERTIME IS ALL ABOUT BEING PLAYFUL AND HAVING FUN, and your body feels the same. The ovulation phase influences you to connect and be more social, which works perfectly as this is the peak of your cycle. This is when you are a magnet for desire and attention. It is also when you are most fertile, which is something to keep in mind. Think of this as the fun and flirty phase when you feel more outgoing, sexy, and beautiful than any other phase (if only it lasted all month).

  Your skin is glowing, plump, and generally clear. The whites of your eyes look brighter, you probably have good hair days, and life feels effortless. Also, you’ll have all the energy for intense workouts in the gym or in bed. Yes, this phase is also when you are most often in the mood. Plus, your partner desires you back because they’re drawn to you on a biological level. Nature knows. Studies show that you are perceived as more attractive and desirable during this phase. Your five senses may also become more heightened.

  YOUR HORMONES

  Things are heating up. Around day 12, the dominant follicle secretes a surge of estrogen into the bloodstream, which prompts the hypothalamus to signal the pituitary gland to flood the bloodstream with luteinizing hormone (LH). Testosterone also peaks around this time, to spark sexual arousal. Around day 14, LH causes the dominant follicle to grow rapidly, and right before ovulation, the egg detaches from the dominant follicle which finally ruptures, releasing the egg. This is called ovulation, and the whole process is fairly quick and robust. You may feel a sudden twinge or sharp pain on one or both sides of your lower abdomen, depending on which ovary the egg is released from. Then, the egg is quickly and gently swept up by the fimbria of the fallopian tube and guided to the uterus by muscular contractions from the walls of the fallopian tube. The egg lives for 12-24 hours, which is the window when fertilization can occur. If not fertilized, the egg will disintegrate and shed with the uterine lining during bleeding.

  Ovulation either happens, or it doesn’t—there is no in between. It is a vital sign of general health and vitality. It means the body has been properly nourished, your stress is regulated, insulin levels are normal, and you have a well-functioning thyroid. Ovulation is the only way our bodies can produce progesterone, which is secreted from the corpus luteum. The endocrine gland is formed from the emptied follicle from which the egg was released. Progesterone is necessary for healthy bones, brain function, optimal metabolism, mood stabilization, and more (see Luteal Phase chapter).

  MOOD & ENERGY

  This is the phase when you have the most natural energy and are a magnet for desire. It’s the best time to go out, be social and make connections. This is a time when you’re self-assured, assertive, and your mood is stable. Words also come easily, so take advantage of your fierce communication skills and schedule presentations during this phase, go on that interview for your dream job, go on a first date, or attend networking events. If you’ve been putting off a hard conversation, now is a good time to have it since you are better able to get your message and opinion across without stumbling over your words. You are also more approachable, friendly, open-minded and sympathetic, which is essential for good, productive communication.

  Because high levels of estrogen drive your desire for connection, you may feel inclined to say yes to social invitations and networking events, which is great—just be sure to check the calendar and see which phase you’ll be in during the event. If it’s during your follicular or ovulatory phase, then great. If not, you may want to reconsider how you respond. We can’t say no to everything just because we’re not in the most optimal phase for social events but honoring where your body will be later in the month is important (and you’ll thank yourself later). I’ve made this mistake one too many times, where I respond yes to an event, only to dread it when the time comes. These are important aspects to consider when scheduling because we do not feel the same every week.

  EXERCISE

  Now is the time to go all out with high-impact workouts, take advantage of that soaring, natural energy. Think HIIT (high-intensity interval training) workouts, cardio, spin classes, running, circuit training, kickboxing, hot yoga, heavy weight lifting, plyometrics, boot camp classes—or sex. Engage in any sweaty, intense workouts to burn off that high energy. Group classes are great options too, since connecting and socializing with others feels natural. Push yourself. For at-home extra-sweaty videos, I love the Fitness Blender YouTube channel, especially for HIIT workouts.

  SEX

  You feel sexy, your libido is high, and your hormones are soaring. You’re definitely in the mood during this phase, so think passionate, playful, and spicy in the bedroom. Because your chance of conceiving is at its highest, be sure to use a barrier method or protection to prevent pregnancy (see non-hormonal birth control), or abstain from intercourse altogether throughout this time.

  Fertile mucus is at its peak in the days leading up to ovulation (consider fertile mucus a healthy pre-ovulation sign), which makes having sex more enjoyable. But keep in mind, it’s meant to enhance fertility as it helps keep sperm inside you for up to five days. This is why you must practice caution during this phase if you’re trying to avoid pregnancy (even if you have unprotected sex 3-4 days before ovulation, there’s a chance of becoming pregnant due to the stretchy cervical fluid that protects and nourishes sperm while they await ovulation). On the other hand, if you are trying to conceive, now is the best time to get busy because fertile mucus also assists sperm in their journey to your egg.

  LUBRICATION

  In the 2-3 days leading up to ovulation, you’ll notice fertile mucus because it can leave a circle of wet fluid on your underwear due to its high water content. Fertile mucus is slippery, stringy, and very stretchy, similar to the look and feel of raw egg whites. You may also n
otice it on toilet paper after you wipe. Ovulation is considered a wet phase, meaning this type of fluid (fertile mucus) is ideal lubrication for sex.

  If you see fertile mucus after ovulation, which usually happens on days 14-17 of a 28-day cycle, it may mean you are not making enough progesterone to dry up the fluid. This may be your clue to do a hormone panel and test hormone levels.

  Note: A hormone-based IUD (or any progestin-type birth control) will inhibit the creation of fertile mucus. Read more about hormonal birth control in chapter 3.

  The Physical Signs of Ovulation

  Fertile mucus and regular periods are healthy signs of ovulation, although not concrete. An anovulatory cycle is possible, which means a cycle with a menstrual period but without ovulation. The average day for ovulation is 14, but this can vary if you have a longer cycle. To determine your possible date of ovulation, count back two weeks from the first heavy day of your period (another reason it’s important to track your cycle).

  A definite sign that ovulation occurred is a rise in waking BBT) for three consecutive days after ovulation. So yes, you can only detect ovulation after the fact. Pre-ovulation, your waking temperature should be anywhere between 97.0 - 97.7 degrees. Post-ovulation, your waking temperature will rise by about 0.5 degrees and will hover there until your period. This may seem like a minimal temperature increase, but it’s a significant sign that you did ovulate. This rise in temperature also lets you know you cannot become pregnant for the rest of this cycle, which is a pretty handy tool.

  Another hint that ovulation may occur is a spike in sex drive in the days leading up to the egg release, due to a testosterone spike.

  As mentioned earlier, another sign associated with ovulation is a sharp pain or cramping on one side or across your lower abdomen. This is also known as mittelschmerz and comes from the German words for “middle” and “pain” (because the sharp pain is felt during the middle of your cycle when an egg ruptures from a follicle in one of your ovaries). Some women don’t feel a thing, while others recognize this sharp burst as a tell-tale sign that they’re ovulating. Ovulation may alternate sides each month or favor one side for several months in a row. Some months you may feel it, others you may not. Because the pain is short-lived and coming from a natural process in your body, it’s not something to be concerned about (unless of course, the pain is so severe, then you may be dealing with endometriosis or PCOS). While it is not entirely clear what causes the pain, it may be associated with either the swelling of one dominant follicle, the rupture of the ovarian wall to release the egg, muscle contractions surrounding the ovary, or muscle contractions of the fallopian tube to guide the egg toward the uterus.

  ANOVULATION (LACK OF OVULATION)

  Lack of ovulation is a cause of infertility, but also a reason for many common period symptoms and hormonal conditions. An anovulatory cycle may happen once in a while due to high stress levels, transitions, illnesses, coming off the birth control pill or medication, or even airplane travel, but it shouldn’t be an ongoing occurrence. Your body knows when it’s not an ideal time to reproduce, but because ovulation is the only way your body makes progesterone it’s important to ovulate regularly for a healthy cycle. Hormonal birth control disrupts this process, so if you are on the pill, you are not ovulating and missing out on the health benefits of progesterone from natural ovulation.

  Anovulation can be complicated and should involve a comprehensive, whole-body healing approach. I could write a second book on it. It can be caused by chronic stress, adrenal fatigue, underlying chronic inflammation, insulin resistance, food sensitivities (gluten or dairy), or thyroid disease. Lastly, anovulation may stem from a lack of proper nourishment due to not eating enough calories or food (specifically, carbs), not eating enough variety (which can lead to nutrient deficiencies), or having body fat that is too low (the ideal range for women is 18-24%). If you suspect you aren’t ovulating, it’s better to address the possible reasons why, especially if you plan on having a family.

  To promote ovulation, make sure your diet is full of plenty of nutrient-dense, ovulation-promoting foods such as avocados (lots of them—like one per day), leafy greens, sprouted sunflower seeds, flaxseed, buckwheat, and chickpeas, as well as anti-inflammatory spices such as cinnamon and turmeric. Limiting caffeine and alcohol and quitting sugar are some of the best ways to support your body’s natural rhythm to promote ovulation. You can mention this to your doctor if you suspect you aren’t ovulating, but if you want help getting to the root issue of why you aren’t ovulating, it is best to meet with a functional medicine doctor or naturopath. See the Boost Fertility supplement section.

  HEALTH BENEFITS OF OVULATION

  Even if you aren’t trying for a baby right now, ovulation is good for you. Here are a few reasons why:

  □Estrogen prevents bone loss and progesterone stimulates bone growth. It’s the interplay of these two hormones that leads to optimal bone health for women, so they are prepared for menopause later in life. Without regular ovulation, the strength and health of your bones are compromised, which can lead to osteoporosis down the road.

  □Progesterone plays a role in preventing breast cancer. Studies show that while estrogen stimulates breast cell growth, progesterone stimulates these cells to differentiate, allowing for maturation of cells for milk production. This means that without ovulation and without progesterone to keep them in line, breast cells may grow erratically and possibly lead to an overgrowth of abnormal or cancerous cells, posing a risk for breast cancer.

  □Regular ovulation through your reproductive years can reduce the risk of heart disease later in life. A large study compared women with heart disease to those without heart disease. More of those with heart disease had low levels of progesterone, similar to anovulatory levels, than those without heart disease. This suggests that older women with heart disease are more likely to have had lower progesterone and thus more anovulatory cycles earlier in life. Evidence shows that progesterone is beneficial for heart disease risk factors, and some clinical studies suggest that regular ovulation prevents heart attacks later in life.

  SKIN

  The 2-3 days leading up to ovulation tend to be your best skin days. Pores minimize, skin is radiant, and the texture is refined. If you like the fresh-faced look, this is the time to embrace your skin au naturale or stick with lighter makeup. Let your gorgeous skin shine through. Your highest rates of estrogen contribute to that natural glow. Moisture levels are high, and there’s an increase in collagen, so skin feels plump and youthful. If you’re feeling too oily, be sure to exfoliate. And always remove makeup every night to prevent breakouts.

  If you are experiencing breakouts during this time, excess estrogen could be the cause. Get a good sweat sesh in at the gym, dry brush to keep the lymphatic system moving, and follow my food recommendations for each phase. Also, a great way to flush excess estrogen is some pleasure time alone or with a partner (perfect for your high libido in this phase), as regular orgasms help drain your lymphatic system. (See more about estrogen detoxification in the luteal phase chapter, this page).

  DIY SUMMER FACE MASK

  Pink Strawberry Glow Mask

  1 mashed strawberry

  1 tablespoon coconut yogurt

  1 tablespoon almond meal

  ½ tablespoon maple syrup

  Combine all ingredients in a small bowl and mix until well-combined. Apply to clean, dry skin and let sit for 15 minutes. Rinse with warm water and pat dry.

  DIY SUMMER HAIR MASK

  Coconut Milk Reparative Moisture Hair Mask

  1 banana, mashed

  ⅓ cup coconut milk

  1 tablespoon olive oil (apply to ends of hair)

  Mash banana in a small bowl and mix in coconut milk (or blend in small blender). Add olive oil to a separate small bowl. Work the fruit mixture into cleansed, wet hair, massaging it into hair for 4-5 minutes. Then work the olive oil int
o the ends of the hair only. Rinse thoroughly.

  SUMMER ESSENTIAL OIL BLENDS

  2-3 drops each, or more as desired

  SWEET SUMMER: Sweet Orange and Ylang Ylang

  ROMANCE: Lemon and Jasmine

  ESSENCE OF SUMMER: Tangerine and Lemongrass

  APHRODISIAC: Ylang Ylang, Patchouli, Sweet Orange, Lavender, Jasmine, Sandalwood

  NUTRITION

  Food focus is on anti-inflammatory, raw, cleansing foods with fiber to help eliminate metabolized estrogen and help prevent PMS symptoms.

  □Eat lots of raw veggies like bell peppers, spinach, jicama, and tomatoes, or lightly steamed, fiber-rich vegetables like asparagus and Brussels sprouts.

  □Incorporate your choice of tropical fruits such as pineapple, papaya, coconut, guava, kiwi, or mango as well as cantaloupe, figs, strawberries, or raspberries.

  □You naturally have more energy during this phase, so go easy on the carbs. Focus on lighter grains like quinoa, amaranth, lentils, or corn.

  □Eat plenty of sesame or sunflower seeds by sprinkling them on salads or smoothies.

  □Anti-inflammatory turmeric (fresh or ground) is also great at this time.

  □If you crave a fresh green juice, go for it. Be sure to choose a raw, organic, cold-pressed, unpasteurized juice with more greens and minimal fruit, or make your own with spinach, dandelion greens, celery, cucumber, apple, turmeric, lemon, and ginger.