Hormone Secrets: What Your Body is Telling You

I have been so, so sleepy lately. The rainy, gloomy weather we've been having in Southern California doesn't help (nor does the unexplained insomnia at 4:00 a.m.), but it feels like there's another reason too.

I was actually just having a conversation with a friend about an adrenal support supplement we both take and which we both have been out of for some time. Could that be playing a role?

Absolutely, says Alisa Vitti, functional nutritionist and women's hormone expert. Alisa recently joined Dr. Taz to explain why our hormones are more messed up than ever and what we can do about it.

A big culprit? The constant exposure to endocrine disruptive chemicals and lifestyle factors is messing with our hormones in a big, bad way. Combine this with the fact that many women are in the dark about their own hormones, and you're faced with a real problem.

Alisa says it's crucial to learn the language of your body so you can respond in real-time to the physical cues presented to you when things go awry.

For example, if your energy and mood are all over the place during the day, it may mean that your blood sugar levels are erratic. To combat this, you need to eat the right carbs throughout the day to stabilize those levels. Also, avoid that early morning cup of coffee on an empty stomach; wait until after breakfast.

Another issue Alisa commonly treats is the presence of painful symptoms of estrogen dominance: bloating, mood swings, acne, breast tenderness, heavier periods. Complex carbs can help mitigate that dominance. Leafy greens can also help metabolize estrogen in a healthy way.

Not every woman is in tune with her own cycle (and what the unique phases might indicate), so to make it super simple, Alisa created the MyFlo app, which helps you determine the following at different times in your cycle:

Going out vs. staying in
Eating raw food vs. cooked food
Bootcamp vs. yoga
Giving a presentation vs. brainstorming and researching
Mommy time vs. playing with the kids
Making out vs. a quickie
Socializing with friends vs. a romantic date night

Pretty cool, right? Knowing those factors will not only make a difference in how you feel physically, but it might help your relationships as well.

This was a really helpful episode, and I encourage you to take a listen for all the details.

Click here to listen to or download the episode.

Setting Realistic Relationship Goals

As kids, the concept of an ideal relationship often comes in the form of romantic movies. But, the fairy tale outcome is usually not attainable, at least not without some blips and bumps along the way.

Dr. Holly Parker, author of If We’re Together, Why Do I Feel So Alone?, recently joined Erica Spiegelman on the Rewired Radio podcast to share her relationship wisdom and advice.

One really basic (yet eye-opening) statement she made was this: the absence of negative in a relationship does not mean the presence of positive. How can you and your partner learn to thrive?

1) Stop adhering to the notion that "relationships are hard work." How many times have you heard that? You can almost hear the weight in someone's voice. Dr. Holly says they're not hard work, but they do require effort... just like anything else you're passionate about; a hobby, a goal. You must put effort into success. Autopilot won't cut it!

2) Recognize that what your partner considers nagging may have actually come from a well-intentioned place. But, his or her interpretation of your requests may push your partner away.

3) Practice daily gratitude. Really take the time to appreciate your partner. Reflect on what you really love about him. These thoughts of gratitude don't necessarily have to be expressed, either. Simply keeping them top of mind can be wildly helpful.

4) Offer tokens of love and commitment. People are more apt to get closer when they know they're safe. Text your guy in the middle of the day to let him know you're thinking of him. Tell him how lucky you are to have met him.

5) Incorporate regular self-disclosure. Hang out together and discuss what's happening in your individual lives. You never know all there is to know. Ask your partner questions. How did your day go? How are you feeling? What are your hopes? The questions don't have to always be deep. Think silly, which will foster laughter and playfulness; something absolutely essential for a relationship to thrive.

6) Make sure you're taking care of your own health and well-being in order to provide a solid base for a life together.

Finally, recognize the difference between approach goals and avoidance goals. Approach goals are like that dangling carrot: consider what you want to move towards (i.e., how can you be a better partner?). Avoidance goals are like the potholes you're constantly trying to move around (i.e. feelings of fear or caution).

No matter if you're just in the puppy love stages of a relationship, or you've been married for 40 years, this information can be incredibly helpful.

Click here to listen to or download the episode.

7 Strategies to Curb Cravings, Practice Mindful Eating & Lose Weight for Good

For no known reason, I've been regressing to old cravings of past. And no, I'm not with child. That ship has sailed.

Foods like Pringles and Peanut Butter M&Ms have been calling to me, even though I know how terrible they are for my body and my mind.

What's going on? I've been under some stress lately (OK, a LOT), so that's no doubt contributing. But, I also know better.

Perhaps it's time for a reminder... a perfect opportunity to feature this submission from guest blogger, Dr. Rovenia M. Brock (aka Dr. Ro).

Here's what Dr. Ro has to say...

America, we have a problem. More than two-thirds of adults in the U.S. are overweight or obese. The statistics are staggering, but they shouldn't lead us to believe the problem is insurmountable. In fact, it's not, and there's plenty of proof. More than a half-million people have lost over 50 million pounds by learning to conquer their food cravings that have little to do with physical hunger.

Because our food choices are mostly driven by emotional rather than physical hunger, we eat to satisfy some kind of longing. It's critical that we redirect our emotional eating.

Every time you're at a decision point with food -- which, by the way, happens over 200 times a day for most Americans -- stop and take a few breaths. Ask yourself: What is the best choice for the body I want?

Beat the defeat of unhealthy eating habits and get back to your optimal weight by using these seven strategies that work:

1) Embrace the number "15". Science shows that people enjoy greater success by tackling weight loss in small increments. It's much easier to think of losing 15 pounds than to worry about losing all your excess weight at once. Dieters can accomplish success 15 pounds at time by eating 15 appropriately sized servings of power-packed foods a day, revving up their metabolism by exercising in 15-minute chunks, and spending 15 minutes a day nourishing their minds with relaxation techniques.

2) Get your rest. We Americans are an exhausted bunch of people. Although sleep researchers recommend 7-8 hours per night, studies show that 30 percent of us get fewer than six hours of sleep a night. The more sleep-deprived you are, the higher your risk of obesity. When you deprive yourself of adequate sleep, fatigue lowers your ability to resist cravings.

Want the other five strategies? Access the full blog by CLICKING HERE.

Fitness Tips for Telecommuters

When people find out I work from home, the usual response is something like, "Wow, that really takes discipline... I'd be watching TV all day."

But, my biggest problem (and I think other telecommuters would agree) is the discipline to STOP working. I often find myself tap-tap-tapping away at my keyboard late into the night. Or, I'll look at the clock and discover I've been sitting for hours at a time, with no break to even get a glass of water (which is why I can also sit for hours without a bathroom break!). OR, I find myself responding to an email at 4:30 a.m. my time, which could have totally waited, but I find myself held responsible to a response.

None of this is healthy for body or mind. My saving grace is that I do make time for exercise; a run right away in the morning, and then a "lunch break" with my personal trainer.

If you're struggling with finding time for fitness, Fitness Expert Grace DeSimone and host of Life's Too Short, Melanie Cole, MS, have some great tips.

1) Get yourself on a schedule like you're going to work. There's no reason you should still be in your PJs and have unbrushed teeth at 3:00 p.m. Even if you just change from your sleep attire into similar comfy clothes, it gives you a sense of purpose.

2) Estimate how long your commute would be if you had to go into the office, and dedicate those minutes to exercise. When I used to work in an office in Santa Monica, my round-trip commute was usually just under three hours. If yours is similar, you might not work out for that whole time, but you can still practice healthy behaviors for a portion.

3) Pepper in small activity breaks, even if it's just a few minutes on the treadmill or a quick walk around the block. Those small increments really add up.

4) Similar to that, make sure you're getting up every 45-60 minutes to stretch and shake out the tension your body accumulates from sitting. Remember, sitting is the new smoking.

5) Consider the help of wearable technology, which can increase your awareness of how much you move (or don't) and also provide motivation. Many smartphones will actually track your steps, or you can at least download an app that will.

6) Improve your posture! This is a hard one for me, especially when I have a sleepy kitten in my lap, but Grace has great guidelines: elbows should be at 40 degrees when you’re typing, and your screen should be at eye level. You can Google "ergonomic desk set-up" for ideas. Some folks may think sitting on a fitness ball is a great answer for rectifying posture, but Grace warns that doing so may exacerbate an issue you may not even be aware you have.

7) Encourage colleagues on conference calls to take stretch and activity breaks as well. Grace calls this "creating a culture for body care."

Some of these tips are certainly relevant if you work in an office environment, too. I encourage you to take a listen for all the details.

Click here to listen to or download the episode.

How to Behave During Arguments: 6 Crucial Tips

I am not a good arguer. Mostly because I abhor confrontation and usually just shut down whenever I get into a dispute-type situation.

Let's just say I could never, ever be a lawyer.

Don't get me wrong, I've been in some pretty heated arguments over the years (sisters don't always get along).

It's kind of an unavoidable scenario, so if you're going to verbally battle with someone, why not go in with tools to help you do so effectively? Dr. Walter Jacobson's new book, Forgive To Win!, teaches people techniques for building self-esteem, eliminating sabotaging behaviors, and creating the lives that they want.

He recently joined Dr. Holly on her Inherently You podcast to share some of his best advice.

1) First, when you find your blood start to boil, take a breath and try to stay calm. It's in that moment of pause that you can decide how you can approach the discussion in the most effective way.

2) Second, don't forget to listen. Most people want to be right (and prove the other person wrong) and are simply thinking about what to say next. You won't get anywhere if you're both just talking at each other, not with each other.

3) Also, think before you speak. How can say what you're wanting to say in a way the other person will want to hear it?

4) Make sure to validate the other person’s feelings to show you’ve listened and that you DO care. Then, you can address any misunderstandings with a counterpoint.

5) If both people are yelling uncontrollably, it's time to disengage. You’re bound to say things you don’t mean, and you won’t get resolutions. Step away from the argument until you’re ready to seek a resolution.

6) Finally, consider what you're actually fighting about. Blaming your partner for burning toast is likely not the core issue. There may be built-up resentments from the past that haven’t been addressed. Look for what hasn’t been resolved before the toast was burned. People hang onto so much baggage, a minor infraction can give license to attack.

Dr. Jacobson advises doing a "forgiveness inventory" at the end of each day. What did you do today that was selfish, unloving, judgmental, inconsiderate and uncool? How can you be different tomorrow?

Both Dr. Jacobson and Dr. Holly offer such great advice in this episode; I hope you'll take a listen.

Click here to listen to or download the episode.

The Secret Life of Female Fat

My first real attempt at dieting was around age 13, when I made a homemade "Deal a Meal" kit (who remembers those Richard Simmons infomercials?). I thought it was going to be the answer to my prayers.

Boy, was I disappointed when it didn't work.

I eventually lost the weight I wanted (and more), but did it in an unhealthy way that would plague me mentally and physically for years. Perhaps if I'd only learned more about the secret of female fat, I wouldn't have been in such a predicament.

Dr. Sylvia Tara (great name, doc!), author of The Secret Life of Fat: The Science Behind the Body’s Least Understood Organ and What It Means for You, recently joined HER Radio host, Dr. Pam Peeke, to explain what really is going on with the fat in our bodies, collectively and individually.

When it comes down to it, we are all unique. Your best friend might be able to regularly indulge and not gain an ounce, while you pack on pounds just by looking at a decadent dessert. Some part of that phenomenon may be genetic, but it may also have to do with your past weight loss efforts. Once you've lost fat, it becomes very difficult to maintain the loss.

Why? Because your fat serves much more of a purpose than preventing you from zipping up your skinny jeans. It's actually an endocrine organ that makes and releases necessary hormones.

For example, fat creates leptin, the hormone tied to metabolism and satiation. When you lose fat, you lose leptin. You become hungrier and your metabolism slows. You now have to eat less to maintain your weight. Ghrelin, the hormone that increases appetite, goes up.

It may seem like a lose-lose situation, but it doesn't have to be. Dr. Tara has some suggestions.

• Testosterone busts fat. Women have less than men, putting them at a weight loss disadvantage. But, regular exercise helps increase testosterone levels.
• Really play close attention to your intake of carbs and sugary foods in order to keep your insulin levels lower.
• Growth hormones help bust fat, and intermittent fasting increases these hormones. Extend the time between meal periods. Stop eating at 5 pm each night and don't eat again until 10 am the next day.
• Improve the health of your microbiome by adding more fiber to your diet.
• Use your emotions as fuel. Anger can actually keep you on track.

Finally, understand that your motivation to lose weight has to hold greater power than the food on your plate. That motivation may be as superficial as wanting to fit into a stunning dress or as serious as a dire medical diagnosis. If you're not passionate about your goal, you will not succeed long-term.

Dr. Tara is incredibly wise, and I'm not just saying that because we share the same first name. I highly encourage a listen to the episode.

Click here to download or listen to the episode. 

Holistic Health for Adolescents: Teas, Aromatherapy, Yoga & More

As adults, we often struggle with stress, fatigue, sleeping problems, issues with focus and concentration, headaches, even extreme substance use.

I mean, how many times have you finished off that bottle of wine because you had a bad day at the office?

Guess what? The teens and kids of today are also dealing with those same issues, including substance use (and abuse).

It doesn't seem fair... your childhood and teenage years are supposed to be the "good times," full of play and learning new things; maybe even falling in love for the first time. Not so much in today's society.

So, the sooner we can get the younger population interested in addressing these stressors in a healthy way, the better. You can literally shift a child's trajectory from obesity and chronic illness to a long, healthy life.

How? Nada Milosavljevic, JD, MD, author of the book Holistic Health for Adolescents, recently joined Naturally Savvy hosts Andrea Donsky and Lisa Davis to offer some guidance for using holistic methods to help your kids through the tough times.

Guided meditation, even if your child isn't fully paying attention 100 percent of the time, can be wildly helpful.

Aromatherapy utilizes essential oils derived from plants and can provide calming and relaxing sensations in the body and brain. Find a scent that is pleasurable to you and your child, and make sure you're using fully natural oils of high quality.

Teas such as chamomile and Valerian root are also useful for a calming effect.

Yoga can help bring about focus in provide opportunities for "being in the moment."

The important part is to find the most effective tools specifically for your kids so they can deal with stressors as they arise. Stockpiling them will only lead to diminished mental and physical health.

Dr. Nada is one super-smart woman (a lawyer AND a doctor) and she has some really helpful advice. I encourage you to take a listen to the episode for all the info.

Click here to listen to or download the episode.