Golf Wellness Series: Balancing & Tracking Hormones for Peak Performance with Dr. Erin Ellis
Welcome back! In this episode, host Tori sits down with Dr. Erin Ellis, a naturopathic doctor specializing in hormone balance and women's health. As an expert in her field, Dr. Ellis helps women regain energy, fix menstrual issues, and achieve their happiest, healthiest selves. With a focus on performance and its connection to hormones, Tori is excited to dive into this important topic. Whether you're an athlete, a fitness enthusiast, or simply someone looking to optimize your well-being, this conversation with Dr. Ellis is sure to provide valuable insights and actionable advice. So sit back, relax, and join us as we explore the fascinating world of hormonal balance and its impact on overall performance.
The Menstrual Cycle Phases
Erin elucidates that a standard menstrual cycle can vary from 26 to 32 days, with the average falling around 28 days. Importantly, consistency is key, and any significant deviation from this range may indicate a hormonal imbalance. Erin breaks down the cycle into four distinct phases, starting with menstruation. Day one marks the beginning of the menstrual phase, lasting five to seven days. Any duration beyond this is considered abnormal. The subsequent phase, the follicular phase, spans from day one to around day 14.
Optimizing Activities During Menstruation
During the menstruation phase, Erin advises a mindful approach to physical activities. With hormones at their lowest, it's recommended to avoid high-intensity workouts or stressful activities. Tori humorously adds that even golfers, known for enjoying an excuse, can find solace in the natural rhythm of their menstrual cycles. Erin emphasizes that understanding these hormonal shifts enables individuals to harness their body's natural rhythm rather than working against it.
Strategic Planning for Competitions
Inevitably, competitions and events may not align perfectly with one's menstrual cycle. Erin acknowledges this reality and offers strategic advice for those faced with such challenges. If a high-intensity workout or tournament falls on a menstruation day, Erin suggests prioritizing pre and post-event recovery. Adequate rest, hydration, and nourishing foods can mitigate the impact on the body and energy levels, helping individuals perform at their best despite the hormonal challenges.
Erin's Personal Experience and Coping Strategies
Erin shares a personal experience of participating in a demanding event on the first day of her menstrual cycle—an intense stair climb in honor of 9/11. Despite the physical challenges and exhaustion, Erin highlights the importance of recognizing the circumstances and preparing accordingly. By prioritizing self-care, rest, and recovery, she navigated the event successfully, emphasizing the significance of understanding one's body and hormonal fluctuations.
The Follicular Phase: A Time for Preparation and Creativity
The follicular phase, as Erin explains, is the period following menstruation, dedicated to preparing follicles and the release of eggs during ovulation. Hormones are on the rise, creating an ideal environment for creativity and planning. Erin emphasizes the importance of being gentle with the body initially, gradually transitioning to more demanding activities as ovulation approaches. This phase, characterized by elevated estrogen and testosterone levels, presents a prime opportunity for women to excel in various aspects of their lives.
Strategic Timing: Ovulation and Peak Performance
Ovulation, occurring around days 13 to 16, is highlighted as a pinnacle moment in the menstrual cycle. Erin underscores the significance of this period, where estrogen and testosterone reach their zenith, aligning with the body's readiness for potential pregnancy. Interestingly, this hormonal surge can also be harnessed for non-reproductive purposes, such as peak athletic performance, networking, or even asking for a raise. Erin shares her personal experience, citing her heightened cognitive abilities during this phase.
Navigating the Luteal Phase and Embracing Progesterone
The luteal phase, spanning from days 14 to 28, marks the peak of progesterone production. Erin affectionately refers to progesterone as the "queen of hormones," highlighting its role in productivity. However, she notes that many women dread this phase due to potential hormone imbalances leading to symptoms like mood swings and fatigue. Erin provides practical advice on how to navigate this phase, advocating for self-care and understanding the natural hormonal fluctuations.
Menopause and Performance: A Rollercoaster of Hormones
Understanding Menopause
Menopause is a natural biological process that signifies the end of menstruation and fertility. Erin emphasizes that during menstruation or pre-menopause, hormonal fluctuations follow a relatively consistent pattern throughout the menstrual cycle. However, in menopause, hormones, like estrogen and progesterone, become erratic, leading to irregular cycles and varied symptoms.
Impact on Performance
Erin draws parallels between the decline in male performance due to decreasing testosterone levels in andropause and the challenges women face during menopause. Women experience fluctuations in multiple hormones, making it challenging to pinpoint specific performance issues. Unlike men who primarily rely on testosterone, women's hormonal balance is more intricate.
Hormone Replacement Therapy: Dispelling Myths
Tori expresses concerns about hormone replacement therapy (HRT) based on negative feedback she has encountered. Erin addresses the misconceptions surrounding HRT, emphasizing the importance of individualized treatment. She highlights that when administered correctly, HRT can yield positive results, improving overall well-being and mitigating menopausal symptoms.
Testing Hormone Levels: A Crucial Step
The Importance of Testing
Erin provides insights into the testing process for hormone levels, especially for women still menstruating. Testing on specific cycle days, around days 19 to 21, offers a glimpse into ovarian function, particularly focusing on progesterone levels. For those post-menopausal or not menstruating, evaluating luteinizing hormone and follicular stimulating hormone levels can indicate the status of ovarian activity.
Individualized Approach
Highlighting the individualized nature of hormone therapy, Erin stresses the significance of assessing adrenal function and thyroid health. She clarifies that hormonal balance involves a comprehensive understanding of the entire endocrine system.
Silly Questions Debunked
Tori brings up common misconceptions, such as changes in appearance during certain menstrual phases. Erin dispels myths, attributing the "glow" to testosterone levels during ovulation. The discussion extends to addressing cramps and their connection to hormonal imbalances.
Natural Approaches to Hormonal Balance
Managing Stress
Erin emphasizes stress management as a crucial factor in hormonal health. Prioritizing recovery, self-care, and listening to one's body are vital in preventing elevated cortisol levels, which can lead to hormonal imbalances.
Dietary Influences
The impact of diet on hormonal balance cannot be overstated. Erin advocates for a clean diet, rich in whole grains, fruits, and vegetables, while avoiding inflammatory foods like gluten, dairy, sugar, soy, and alcohol. Understanding the hormonal triggers for cravings empowers women to make healthier food choices.
Environmental Considerations
Erin sheds light on the role of environmental factors in hormonal health. Limiting exposure to endocrine disruptors, such as WiFi, EMFs, pesticides, and toxins, becomes essential. Adopting practices to reduce the toxic load, including reading labels and using apps for informed choices, contributes to overall well-being.
Holistic Lifestyle Practices
Erin recommends low-impact exercises like walking, emphasizing the benefits of sunlight for vitamin D production. Adequate sleep is underscored as crucial for the body's repair mechanisms, cautioning against compromising sleep quality.
The Power of Hormonal Tracking
Awareness as the Foundation
Erin highlights the significance of becoming aware of one's hormonal cycle. Tracking menstrual cycles, she argues, is not just for those attempting to conceive but a tool for everyone looking to leverage their hormones for peak performance. The first step, according to Erin, is to embrace the awareness of where one is in their cycle.
Practical Tips for Tracking
Erin introduces various methods for tracking hormonal cycles, including mobile apps such as "The Flow" and "Clue," natural cycle tracking, health apps on smartphones, and even traditional methods like pen and paper. This section elucidates the accessibility of tracking tools and the ease with which individuals can incorporate this practice into their daily lives.
Hormone Testing for Precision
Beyond Menstrual Cycles
For those facing irregular cycles or having undergone procedures affecting menstruation, Erin suggests hormone testing as a crucial step. This section delves into the reasons behind hormone testing, exploring its relevance not only for those with irregular cycles but for anyone seeking optimal hormonal balance.
Balancing Hormones for Optimal Performance
Erin emphasizes the importance of balanced hormones for optimal performance. Whether through testing or intuitive awareness, understanding one's hormonal landscape becomes a cornerstone for leveraging hormonal advantages in sports and daily life.
Prioritizing Holistic Well-Being
Beyond Hormones - The Role of Diet, Stress, and Environment
Erin expands the conversation beyond hormonal cycles, discussing the impact of diet, stress, and environmental factors on overall well-being. This section explores the interconnectedness of these elements and how their awareness can contribute to a holistic approach to health.
Navigating Product Labels and Clean Living
Erin cautions against blindly trusting product labels and encourages a critical examination of daily-use items. From shampoos to lotions, understanding the impact of these products on hormonal health is crucial. This section offers practical advice on navigating product labels and adopting a cleaner, hormone-friendly lifestyle.
Erin's Expert Advice on Peak Performance
The Period Productivity Planner
Erin introduces her innovative Period Productivity Planner, a physical planner designed to integrate daily planning with menstrual cycle tracking. This section provides information on where to find this planner and its potential benefits for individuals seeking a comprehensive approach to managing their activities in alignment with their hormonal cycles.
Conclusion: Empowering Performance Through Hormonal Intelligence
As Erin concludes the interview, the overarching theme is one of empowerment through hormonal intelligence. By becoming aware, tracking cycles, testing hormones, and prioritizing holistic well-being, individuals can unlock their peak performance potential, breaking free from the constraints of societal expectations and forging a path tailored to their unique physiological rhythms.
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