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Hello Ladies Welcome to module 1 of the 8 Week Life Transformation Program. I am looking forward to taking you on a journey of learning, reflecting and navigating through this first module to provide great insights towards WHY you may have been feeling how you have. During the first week we are going to assess the primary health issues women experience – hormone imbalances. This is a personal journey, one I have embarked on, completely transforming my life. I share with you whole-heartedly that I rise every morning embracing my day ahead. Unfortunately this is not always the experience for many(apart from when we were kids); but as adults it is something that requires effort to become habitual. To achieve the desired results it is critical to follow the Program daily and success will ensue. Before I go … I wish to emphasise that our aims are to transform your life to become:

More beautiful More peaceful and calm

More nourished

More soulful and centered

And, as a result less stressed

You and your loved ones will benefit from this transition. Relax & enjoy x

www.sambeaupatrick.com

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This module incorporates: Module 1 – Achieve Hormone Happiness

1. The Look and Feel of Hormone Happiness

2. Hormones – What They Didn’t Teach Us

3. Interpret Your Saliva Test Result

4. Realise Your Motivation for Change

You will: Feel liberated to be hormonally balanced

Understand your hormones and identify when you are inbalanced and

steps to realign

Learn how to interpret the results of your saliva test, to reflect what you

have been experiencing

Recognise improvements and relapses to self-coach yourself to be

hormonally balanced

Identify your reasons for change and improved health and lifestyle

“Knowledge is power”

Your tool kit includes; videos, activities and notes

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1. The Look and Feel of Hormone Happiness

Hormones... those darling microscopic particles with the ability to turn a romantic evening into regret within minutes. Hormone imbalances continue to siege even the most astute women creating household rages. Hormones are extremely powerful! Wonderful when they are balanced but counter-productive when imbalanced.

Video: How do you know if you are hormonally imbalanced?

Notes: Hormone happiness. What does this look, sound, feel and taste

like?

You will know you are hormonally balanced when experiencing: Low stress

Relaxed and calm. Regardless of what the day throws at you, you will

handle it.

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Happiness

You will feel a general sense of contentment. and gratitude resulting in

effortless smiling..

Connection

You will feel connected with friends and family desiring to spend time

with them and looking forward to social events.

Normal weight

You will feel comfortable in your clothes and enjoy nourishing your body

and mind with delicious, nutritional food. Allowing yourself the odd

indulgence whilst primarily focussing on wholesome, nutritionally

balanced food.

Your trust in yourself with food will provide greater food choice

confidence. Binging would only be an indulgent you consciously decide to

undertake in a celebratory moment.

Sound sleep

You will not find it difficult to fall asleep, nodding off within 15 minutes

and feel well rested upon waking.

Vibrancy with high energy levels

You will leap out of bed fully charged with abundant energy eager to start

a new day with vitality.

A strong sense of self and sensuality

You will harness a high self-esteem and confidence feeling relaxed,

feminine and sensual.

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Activity:

Think back to a time you felt hormonally balanced. Picture yourself and describe

when it was and how did you feel? Take a moment and consider what lifestyle,

nutritional and emotional changes have transpired in your life since that

moment?

List 3 things you are looking most forward to when your hormones are back in balance?

What does hormone happiness mean to you? Incorporate a picture , photo or a symbolic expression here representing this feeling. Position copies on your bathroom mirror, in your car, on your computer screen, in your purse as a reminder of your end goal.

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Let’s now explore the different types of hormones, what causes them to be out

of balance, the various symptoms you might experience and how to overcome

them.

2. Hormones – What They Didn’t Teach Us

Notes: Oestrogen (in Australia Estrogen)

Oestrogen is the predominant female hormone in women and plays a small role in male hormone balance. For women, production increases during our teen years (puberty) and leads to the physical changes transforming us from a girl to a woman. Levels fluctuate monthly and over our life cycle. Excessive Oestrogen is responsible for feelings and physical traits that I refer to as the ‘Bridget Jones’ syndrome. It subjects us to craving chocolate, gaining weight, being emotional and teary. If you’ve ever watched the movie, you will recall Bridget singing crazy songs like “All by myself.” Interestingly, our body creates 3 different types of oestrogen during our lifetime. Oestrone (E1) Produced mainly by the ovaries and adrenal glands, it converts to oestradiol very easily . It is a weaker Oestrogen but during menopause rises and is an active postmenopausal Oestrogen. Increased in overweight people (fat tissues make oestrone) and when there are high levels of androstenedione (testosterone). Oestrogens make us feel clucky, female in balance but out of balance can make us feel stressed, reactionary and clingy. Not to mention the physical changes (weight, reproductive cancers, flushes and period alterations).

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Oestradiol (E2) Is the most critical of the estrogens responsible for secondary sexual characteristics in girls. It promotes tissue growth in breast and endometrial tissue, will increase fat stores and necessary for the growth of long bones. It assists with memory retention, protects against heart disease and relieves menopause symptoms. Oestradiol should be fairly low during the first part of your monthly cycle peaking up onovulation (often women will experience pimples, headaches, teariness as this develops), then the egg or corpus luteum c a u s e s another rise in its monthly levels. It is during this time pre-menstrual symptoms are at their worst due to rises in Oestradiol widening the gap to progesterone. Oestriol (E3) Predominantly produced throughout pregnancy, it isn’t very strong and can be used as a cream to relieve postmenopausal vaginal shrinking and urinary incontinence. What I have typically experienced in my clinic is ovulating women (ie women who have a regular period) are producing too much oestrogen or are not metabolising Oestriol rapidly enough medically referred to as Oestrogen Dominance (not Bridget Jones Syndrome, although it explains it well). This condition also affects men. Low Oestrogen levels are uncommon in fertile women but may occur. High Oestrogen/Oestrogen dominance Causes are:

Oral contraceptive pill

Hormone Replacement Therapy

fertility drugs

hormones in meats

herbicides

the liver’s inability to dispose sufficiently

constipation leading to re-absorption

lack of dietary components

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pesticide usage

stress

when the body does not metabolize Oestrogen effectively

when Progesterone levels are low in relation to Oestrogen levels (this group includes women who have normal levels of Oestrogen, but low levels of progesterone).

A general practitioner usually recommends a synthetic hormone - either the oral contraceptive pill, (OCP) or hormone replacement therapy (HRT) to treat hormone imbalance in an attempt to over ride the bodies’ natural cycle. This treatment may relieve symptoms but doesn’t always address the underlying hormone imbalance. The associated risk is a woman may receive more oestrogen which does not alleviate but contributed to her problem. Increased oestrogen (in the form of a pill) administered to a patient with excessive Oestrogen may result in depression, self doubt, ballooning weight, infertility and overall ill-health. Therefore the oral contraceptive pill (OCP) or Hormone Replacement Therapy (HRT) works only partially as a hormone balancing strategy. My opinion is whilst an initial relief of some symptoms may ensue, this treatment rarely leads to sustainable, effective hormone balance Upon cessation of the pill, the fundamental problem remains. Natural medicine fills a gap towards a holistic approach not offered by conventional medicine. If a women is oestrogen dominant, both hormone replacement (HRT) and the pill (OCP) may make women feel imbalanced if she is oestrogen dominant. Consider other alternatives as sometimes a progesterone-based replacement is better tolerated and more appropriate. Natural medicines have a longer lasting hormone balance which is the purpose of this Program. Firstly minimise your exposure and ingestion of unnecessary hormones and assist your body to detoxify by eliminating pesticides, herbacides, weedacides and increasing green leafy vegetables. Oestrogen is metabolised by your liver and then excreted via faeces. Challenges with either of these systems will lead to a build up of oestrogen

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which is why it is common to see irritable bowel sufferers also enduring oestrogen imbalances. Women feel good when their saliva Oestrogen levels match their saliva Progesterone levels. A balanced ratio is more critical than independent levels of Oestrogen and Progesterone which I aim to work with you towards achieving.

Video: How do you know if you have high Oestrogen?

Explain here:

As cited in the video Oestrogen dominance may impact many ways (tick the ones relevant to you):

Pre menstrual syndrome (PMS)

Endometriosis or Fibroids

Weight gain around the hips and thighs, cellulite

Early miscarriage

Fertility problems

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Lumpy, or tender breasts

Anxiety, depression, poor memory

Dry skin or pimples

Headaches and/or migraines

Heavy, irregular periods

Low libido

Poor sleep

Persistent irrational thoughts

The removal of excessive Oestrogen can be achieved through dietary and lifestyle factors as well as supplements. To decrease Oestrogen:

Eat organic, fresh foods

Avoid hormones in meat, seek hormone-free meats

Eat Cruciferous vegetables (broccoli, kale, brussels sprouts, cabbage)

Ensure daily bowel movements (exercise, high water intake and substantial green leafy vegetables)

Maintain a healthy weight

Work towards managing stress levels

Seek a practitioner who recommends suitable supplements. Other hormone balancing methods include acupuncture and restorative Yoga. Low Oestrogen Low Oestrogen levels may result in a dry vagina resulting in painful intercourse. Skin weakens and tears easily particularly in the peri-anal area, resulting in women avoiding intercourse ( using a lubricant or oestrogen creams to supplement your hormone balancing). Oestrogen plays a role in heart protection and maintaining strong bones. This is the rationale for doctors administering Hormone Replacement Therapy (HRT) on postmenopausal women. . There are numerous herbs assist increasing Oestrogen levels. Sometimes I will use a supplement called black cohosh but supporting the adrenal glands with

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tyrosine, ginsengs and stress management are effective. Hormone balancing is quite complex and guidance to manage imbalances is crucial.

Activity: List any symptoms you have had which may be the result of an

Oestrogen imbalance:

Symptoms

Consider any contributing lifestyle factors ?

Notes: Progesterone

Progesterone (P4) is a very important hormone for woman because it is the ‘feel good’ hormone .During pregnancy progesterone levels rise significantly and as a result initiates that “glow” during pregnancy. Your skin shines, your energy is high and your moods are pretty stable and happy.

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Low levels of Progesterone has the opposite effect: down moods, reduced energy levels and avoid of sparkle. Progesterone has many functions in the female body including:

Decreasing cramping in the uterus

Down-regulating oestrogen receptors

Increasing libido

Assisting with healthy tthyroid function and conversion of T3 to T4

Diuretic effects

Reducing cell growth (prevents cancer cells from growing)

Supports enzymes breaks down oestrogen

Assists with egg strength (Sam is this a medical term?) and implantation

Decreases anxiety and stress High Progesterone It is rare for women to naturally have elevated levels of Progesterone. and if so, it is generally due to progesterone creams or bio-identical hormones or herbal extracts. Pregnancy creates higher than normal levels of Progesterone and Oestrogen, but unfortunately it is not naturally a common occurrence. Low Progesterone Low Progesterone levels are very common amongst “stressed women”.The ratio of Progesterone versus Oestrogen ultimately determines how balanced we are feeling. Symptoms of low Progesterone include:

Premenstrual syndrome (PMS)

Problems conceiving and maintaining a pregnancy

Anxiety, depression, self doubt

Poor sleep

Headaches, migraines

Low libido

Dry, lack lustre skin

Lumpy or tender breasts

Irregular or heavy bleeding with periods

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Breast and uterine cancer

Shorter cycles (i.e. instead of a 28-32 day cycle, it may be 18-25 days).

Progesterone levels may increase as a result of participating in this Program, and ideally encourage you to adhere to these learning principles. The following suggestions will assist to naturally increase your Progesterone levels :

Stress management / relaxation strategies

Adequate rest and effective time management

A reputable multivitamin

Zinc levels (we will address diet in Week 3)

Avocado

Leafy greens (spinach, kale, broccoli, swiss chard, brussels sprout)

Nuts and seeds

Ensure your Vitamin B-6 intake is adequate (beans, lean red meat, poultry, fish, bananas, tomatoes)

I recommend my clients a herb called Chaste Tree

Activity: List any symptoms you have had which may be the result of an

Progesterone imbalance:

Symptoms

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Consider what you could do to improve this imbalance?

Notes: DHEA (Dehydroepiandrosterone)

DHEA is a hormone produced by the adrenal glands (in both sexes) and metabolized in women to become Testosterone or Progesterone. DHEA is renowned as an anti-aging and fertility hormone. High DHEA Elevated DHEA occurs if someone is over stressed, anxious or on a hormone replacement. Identifying the cause can lead to this condition being resolved. I recommend a combination of passiflora, zizyphus, chamomile and relaxation techniques. Western Societies do not typically manage stress effectively, therefore in Week 2, I will focus on remedies as it is critical for hormone balancing. Low DHEA Stress initially increases DHEA however prolonged stress reduces DHEA levels. The adrenal glands (which produce DHEA) are similar to any other body function and becomes .overworked. When DHEA levels are low, you may experience:

Fatigue

A desire to cat-nap at any time of the day particularly mid to late afternoon

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Sleep deprived To increase DHEA stress level management andmore effective time management are recommended as well as dietary considerations and exercise. Yoga, meditating, relaxing, drawing, walking, singing are all green light activities referred to in my Health Queen Traffic Light approach to stress addressed in Week 3 – Releasing the Tension. Every day time should be allocated to do at least one green light activity.

Activity: Have you experienced any high or low DHEA symptoms?

Symptoms

Consider what you could do to manage this imbalance?

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Notes: Testosterone

In my book Beauty and the Beast Within I explained that Testosterone levels in women lacks research. This book became a landmark for women for identifying for the first time the escalating problems too much testosterone in women causes. A culmination of working with almost 3000 patients over the past decade indicates that Testosterone in women escalates as a result of stress, social environment and diet. Testosterone impacts women differently to men. This hormone is responsible for:

A healthy libido and high energy levels

Aggression, competitiveness

Strong muscle mass and definition

Hair distribution ( arms, male pattern baldness, whiskers, pubic hair growth)

Low Testosterone Typically Testosterone levels in women reduces with age. This is why muscle mass deteriorates with age. Low Testosterone levels are touted as the cause for women having a low libido during menopause. However this is often not accurate and sex drive will be addressed in Week 4 of this program. Symptoms of low Testosterone include:

Low libido

Dry skin and vagina

Low muscle mass and muscle weakness

Low energy levels

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High Testosterone High levels of Testosterone (TT) in Western women is becoming more common and responsible for 75% of women infertility . Recent studies indicates aggression; and competitiveness elevates TT levels in men. As a result high levels of Testosterone encourages increased aggression and competitiveness. However research pertaining to females is not as absolute. Women are stimulated by innate survival mechanisms and therefore produce TT when threatened. High Testosterone levels in women causes:

Male pattern hair loss i.e. thinning hair on scalp and pubic regions, more facial hair (in particular the chin and upper lip) and hairy arms, hair on the tops of the feet and toes and around nipples

Acne or pimples on the chin, back or chest areas

More competitive urges, aggression, rage and irritability

Cysts on ovaries, loss of ovulation and possible infertility

Deep voice

Tummy fat

Oily skin and hair

Muscle definition

Video: Why Testosterone is better managed as a stress hormone.

Notes

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Stress is a normal physiological occurrence. It is the body’s way of alerting organs and body parts to prepare for a fight (stand up and slay a beast) or flight (run for your life). Exposure to everyday stresses, such as changing lanes in your car, withdrawing money , or dropping your kids at school, a stress response is activated. The degree to which you feel stressed in situations is mood dependant and a result of your social conditioning such as previous experiences, nutritional state, influence of drugs and alcohol, time pressures, expectations and whether or not you are sleep deprived. Stress activates the adrenal glands to secrete adrenaline and noradrenalin, w h i c h orchestrate another series of reactions, including a rise in insulin. The adrenals also secrete the hormone Cortisol and sometimes Testosterone. Next module I will address stress and the physical and psychological effects. QUICKER, FASTER, BETTER, MORE, will all stimulate stress. Allow yourself to go “half-sail” occasionally and enjoy the fruits of your labour. My business mentor recommends a “celebration box”. This is a self made box reflecting the things you enjoy. When you celebrate a work, family or life achievement you pause to celebrate. Write down things you enjoy (facials, pedicures, bush walking, art classes, buying a magazine, movies etc) and put them in a box. When you achieve something you then select a celebration randomly from the box.

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This will not only increase your happiness and sense of satisfaction but also decrease your stress hormones (and your body will be grateful).

Activity:

List any symptoms you have had which may be the result of a

Testosterone imbalance:

Symptoms

Consider any contributing lifestyle factors

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Notes: Female Hormone Disorder

The medical name for elevated Testosterone levels in women is called Poly Cystic Ovary Syndrome (PCOS). I refer to it as Female Hormone Disorder (FHD). Over the years I have studied the increasing prevalence of FHD. . In the absence of well documented research, the primary causes of FHD include:

Masculine thinking (particularly in the work place, budgeting, conducting traditional male jobs and masculine roles)

Stress, rushing, over committing, attempting to achieve too much within one day

Consuming excessive carbohydrates or alcohol. A typical sufferer of FHD are female athletes.

FHD disorder typically leads to elevated Testosterone levels, dysfunctional insulin levels and various other hormonal imbalances and physical problems. Women may experience cysts on their ovaries, no periods and usually have some of the elevated Testosterone symptoms cited. Very high Testosterone levels can be deceiving and whilst the classic PCO or FHD woman with humped back and hair growing out of her chin does occur, increasingly the size 10, “normal” appearing woman are presenting hidden FHD and PCOS tendencies. In essence, Female Hormone Disorder (FHD) is the same condition as PCOS BUT I believe altering the name, less focus will be given to multiple ovary cysts as a primary symptom (prior to diagnosis ) and the other primary characteristics of FHD (hormone and stress imbalances) will be recognised. Additionally, PCOS only refers to elevated Testosterone whereby FHD incorporates elevated Oestrogen which is critical.

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Key features of FHD:

1. Oestrogen changes (typically elevated)

2. Elevated Testosterone

3. Insulin and glucose intolerance or impaired glucose intolerance ( currently affects 1 in 4 Australian adults)

4. Cortisol changes or the presence of stress. Common symptoms and precursors of FHD (PCOS) include:

Acne and oily skin

Anger, rage or irritability

Irregular menstrual cycles or absence of periods

Infertility

Obesity or stubborn fat loss (particularly around the middle)

Acanthosis nigricans (dark pigmentation common in skin folds)

Sleep apnoea

Blood sugar problems

An under active thyroid

Stress and high Cortisol levels

High Testosterone levels

Facial hair, thinning of hair on top

Multiple ovarian cysts

Pelvic pain

Enlarged ovaries Typically a general practitioner will recommend the Oral Contraceptive Pill for this condition and may offer routine electrolyte and liver function tests, a full blood count and maybe an ultrasound of the ovaries, which may not provide a definitive diagnosis.

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Blood tests to determine hormonal imbalances are inconclusive. Therefore saliva testing is more reliable and accurate because it gives a better indication of active unbound hormones (ie those doing the good or bad) and saliva is a very stable medium. Testing is not always required as symptoms and traits in women are identifiable. The following may assist as an initial diagnosis. a. Symptoms (completed in the program activities in each section) b. Elevated Oestrogen levels (saliva test) c. Elevated Testosterone levels (saliva test) d. Quiz (refer below) e. Insulin changes (blood test) One symptom could be a tell tale sign and not to be overlooked. Page 70 of Beauty and the Beast Within addresses FHD in greater detail.

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Activity: Complete this questionnaire as a diagnostic tool for Female

Hormone Disorder.

Questionnaire for FHD

Respond with yes or no by ticking the box. Do you have” yes no

Low energy levels in the afternoon

Weight gain around the middle

Urges to eat something sweet after dinner, like chocolate

More than 10 standard alcoholic drinks per week

Recurrent infections (either coughs and colds, bladder infections, thrush)

Score out of a total of 5:

Do you have: yes no

Excessive facial hair (like whiskers on your chin or upper lip)

Immense drive

Difficulty sitting still and relaxing

Acne

The ability to gain muscle easily

Troubles losing weight despite being on a diet

Fat around your thighs and buttocks

A deep voice for a lady

Road rage experiences

Depression, low mood or brooding

Painful or lumpy breasts

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Difficulty conceiving or maintaining pregnancies

Poly cystic ovaries

Irregular periods

Headaches and migraines

Cellulite

Irritability, in-sufferance of challenging people

Score out of a total of 17:

Do you have:

Impulsive eating habits, or over eating

Frequent worry or feeling pressured

Difficulty relaxing

Wanting to go to bed not long after dinner

Palpitations or skipped heart beats

What seems to be more than your share of dramas

Possible high cholesterol despite eating well and exercising

Irritable bowel syndrome

Impatient behaviours (eg jumping in on conversations, making impulsive decisions etc)

Score out of a total of 9:

All questions marked with “yes” = 1 point. Count up your points. 0-6 Unlikely you have FHD (You may have one or two imbalanced

hormones and may suffer with stress) 6 – 12 Developing FHD or in its infancy 12-20 Highly likely you have a hormonal imbalance 20 + Action required, test your hormones via saliva and seeka good

practitioner

Proficient on hormones and how they impact our daily lives, let’s address the results of your saliva test and analyse.

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3. Interpreting your saliva test results

Video: Hormone results explained

Notes

Numbers, ratios and symptoms are critical in the analysis of your hormone results. We are aiming for balance, not perfection. Your balance may differ from another as will your dietary, environmental and lifestyle factors.

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Activity: Hormone Level Record:

Hormone Date: Reading

Noticeable Negative symptoms

Repeat Date: Reading

Estrogen 1

Estrogen 2

Estrogen 3

Progesterone

Testosterone

DHEA-S

Cortisol

.

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4. Realise your motivation for change It’s crucial to identify your motivational change to propel you forward particularly when you are feeling low or unmotivated. Doing this program firstly and fore mostly for yourself is critical to embrace the love and care of yourself before effectively committing to others.

Activity: Relying more on your right brain (visual sense) than your left

brain (verbal sense), participate in this reflective exercise.

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Examine the figures on the tree. Mark where you see yourself on the tree with a 1. Then mark where you would like to see yourself with a 2.

Identify and list (or draw) the steps required for this transition

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Activity: Your motivation for change

Dedicate some time to consider the following and write to identify areas for improvement: a. List 3 reasons why your life would be better if you considered changes? b. What are the tangible benefits you will gain (health, energy, relationships, self respect etc.)? c. If you are not sensing satisfaction and achievement on a daily basis explain why and what could overcome this? d. Are you living your life as intended? If not, identify the changes you could make. e. Are there times when you feel less in control of your physical appetite (food, alcohol, sugar etc.)?

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f. Do you interact with other people confidently and calmly? If not, what do you think it will take to become that person? g. How will your life change one year from now as a result of these changes? What would your life look like if you make no changes?

Learning about hormones is an insightful and understanding your body’s reaction enables you to take control and manage them without becoming an expert. Identifying your hormone imbalances will harness you with guidance towards ways to improve and creative positive lifestyle changes.