Hangry: 5 Simple Steps to Balance Your Hormones and Restore Your Joy
416
Hangry: 5 Simple Steps to Balance Your Hormones and Restore Your Joy
416eBook
Available on Compatible NOOK devices, the free NOOK App and in My Digital Library.
Related collections and offers
Overview
HANGRY IS THE COMPREHENSIVE HORMONE BOOK WE’VE BEEN WAITING FOR.
Get ready to restore your joy, heal your hormones, and reset your metabolism in just four weeks.
Sarah Fragoso, the bestselling author and creator of Everyday Paleo, and Dr. Brooke Kalanick, a leading expert in functional medicine and women’s health, bring you the ultimate guide to feeling your best. Hangry offers women a one-of-a-kind plan that is uniquely customizable to your individual hormonal imbalances, with special attention paid to challenges such as low thyroid, PCOS, perimenopause, menopause, and autoimmunity.
Not sure if you’re HANGRY?
• Are you too tired to be happy?
• Do you feel like your metabolism is MIA?
• Is your plate overflowing with expectations, work, and stress?
Hangry honors ALL of your hormones and each aspect of your life: food, exercise, nutrition, and lifestyle. This program will take you from feeling stressed out and frustrated––and really freaking tired!––to healthy, happy, and at home again in your body.
Join the program that’s already changing lives––you will look and feel your best, slow down aging, decrease inflammation, and rediscover your joy with this one-of-a-kind customizable plan based on balancing five key hormones by using our five simple habits supported by our five mindset pillars.
Product Details
| ISBN-13: | 9781250189851 |
|---|---|
| Publisher: | St. Martin's Publishing Group |
| Publication date: | 07/02/2024 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 416 |
| Sales rank: | 826,833 |
| File size: | 14 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Sarah Fragoso is an international bestselling author of more than five books and is the founder of the Everyday Paleo brand. She has over a decade of experience as a certified strength and conditioning coach, is co-owner of JS Strength & Conditioning in Chico, CA, and holds a degree in Psychology as well as certifications in mindfulness practice. Sarah helps women around the world with her thriving online platforms as well as conducting consistently sold out nation-wide seminars and worldwide retreats. Her books include Everyday Paleo Family Cookbook and Everyday Paleo Around the World.
Dr. Brooke Kalanick, ND, MS received her doctorate in naturopathic medicine and her masters in both Chinese medicine and acupuncture from the highly acclaimed Bastyr University and has over 20 years of experience working with women as a licensed naturopathic doctor and functional medicine physician. She has helped thousands of women around the world finally feel better through her online programs and one-on-one patient visits with her highly sought after expertise in female hormone imbalance, hypothyroidism, autoimmunity, PCOS, Hashimoto's, and menopause.
Read an Excerpt
CHAPTER 1
Too Tired to Be Happy
Women today are savvy when it comes to health and wellness. Most have likely read about the stress hormone cortisol, probably know about the "caveman diet," and have at least heard murmurs that lifting weights is the key to a healthy, lean body. Also apparent is the resurgence of a more natural way of living — even in the city — as more people take to a bit of urban farming, ranging from cultivating a small herb garden on the windowsill to keeping egg-laying chickens in the backyard. Many are also ditching department store skin care for more natural products and drinking out of glass, stainless steel, or ceramic, as collectively we grow weary of so much plastic. Slow cookers have made a comeback, and CrossFit has swept the nation, giving more normalcy to women working out with barbells.
Overall, there has been a positive shift toward a more natural way of living, and while not all of you may be doing these things — or have yet to brew your own kombucha — these practices are not seen as completely "out there" as they were twenty or thirty years ago. But at the same time as we are striving to live more naturally in our homes, most women are still living with the unnatural stresses of filling multiple roles, from mom to employee to entrepreneur to wife to playdate coordinator to everything in between.
We've piled more expectations, more work, and more stress on our plates with each passing year — and all of this in an increasingly toxic and stressful environment rife with chemicals that disrupt our hormones all day, every day. It's no wonder our hormones have gone haywire and our happiness has flown the backyard coop. This has us struggling to manage our obligations, sleep, body weight, and cravings, not to mention losing our joy. Between the two of us, we've worked with thousands of women and have found that nearly all of them are being stretched too thin. From the single working mom to the senior executive to the hustling woman with entrepreneurial dreams to the busy stay-at-home mama, most of us are overwhelmed and oh so very tired.
Women are plagued with this notion that we have to do it all and look good doing it. So we pile dieting and exercise onto an already stressed-out physiology and overwhelmed mind, and of course our metabolism and hormones say "What exactly is your problem, lady?" Then, like an overly emotional teenager (which is what we feel like), they rebel. And just when things are totally starting to fall apart and what we really need to do is slow way, way down, unfortunately what so many of us do is one or more of the following:
• Feel guilty for not being able to handle life and suffer in silence
• Avoid going to the doctor because we don't have time right now and we think we'll have time to take care of ourselves later
• Go to the doctor, only to be told that lab tests look normal enough and "it's all in your head" or "all moms feel that way" or, the worst, "you're just getting older"
• Dig in deeper with diet and exercise and end up doing even more when we need to dial it back
If you've mustered the energy to pick up this book and you're actually still awake and reading this page, you may be thinking, "What am I going to do with a new exercise plan, a new nutrition strategy, time-consuming daily habits like walking and meditating and … I can't do this, I need a nap!" Before you drop the book, hang on — we've got your back. We know that adding more to your plate is not the answer. We also know that if you don't put in place some healthier food, exercise, and lifestyle strategies, you're going to sink. So, yes, we are adding some things but we're also throwing you a few life rafts.
We Do Not Expect Perfection. You're going to approach the reset in your own way, whether that's immediately going all in or implementing just the parts that you know you can successfully accomplish right now. We're actually going to say that again: this isn't about perfection. Let that sink in. You're going to do your best and your best will vary depending on whether you're injured, you're sick, your kids are sick, you're up for a promotion, or you're otherwise just having a bad day. It's OK. But we do want you to keep going, no matter what your pace might be. We want you to show up and keep showing up. Our Five Pillars, which you'll learn in chapter 3, will give you a foundation for making the strategies and habits you'll learn become easier and easier, until your new lifestyle feels as familiar as your current one, but with sustainable and real results. While we call this a four-week program, it's really a lifelong program — you can't get rid of us in a month! We're here for you for the long haul. We do, however, want to stress the importance of consistency. No, perfection is not required, but feeling better will happen faster when you start grooving new habits and committing to what works for you (you'll be very familiar with what that means soon). Remember, this is not just another diet you'll most likely fail at; this is a plan that will carry you through the rest of your life!
The Hangry B*tch Reset Covers YOU from Mindset to Meals to Muscles. Most programs will give you a one-size-fits-all diet and workout plan yet neglect mindset and hormones entirely. Others address hormones in relation to diet recommendations but seem to be stuck in thirty-year-old exercise science when it comes to workout advice. Finally, almost all of them miss the importance of mindset and stress management entirely.
What we've created is a customizable program that will work for you instead of you trying to work for it. We'll teach you exactly what you need for your hormones and for you to be happier. You'll heal your hormones, gain strength, lower inflammation, and (what we know you want more than anything else) get your mojo back and start living a life that is more joy-centric and less focused on just getting by. We want you to let go of believing that the only way to be healthy is by following a grueling exercise and diet plan. Instead, we want you to embrace self-compassion, love, and trust in order to really be OK for the long haul.
Finally, There's No Test. You may have implemented all of our suggestions at the end of the four-week reset or you may have managed only a few new habits. It's all good, and, test or not, as far as we're concerned you all get an Aplus. You're here, trying to be better for yourself and those you love, and this time around you're going to learn how to stop fighting your hormones and instead be your own best friend. No matter how long it takes, that's a win in our book.
Most of us have been doing it wrong and feeling fatigued and frustrated for a long time. By the time you get to this book, you're likely dealing with multiple hormones out of balance and a chorus of unhelpful voices in your head asking questions like "What's wrong with me?" or "Where do I even start?" or "Is this all in my head?" The truth is, you aren't crazy and you aren't lazy, so all we ask is that you hang in there.
We can already hear you saying the same thing so many other women before you have expressed to us: "But I've tried everything! Nothing works!" We want to be sure you understand that this plan is very different from what's already out there.
The Hangry B*tch Reset is about way more than food. The Paleo movement has done a great job bringing our consciousness back to a more natural way of eating. But your health and even your waistline are about so much more than what you put on your plate. So while we agree that nutrient-dense, low-inflammatory, hormone-happy-making food is the cornerstone of health, it's not all she wrote. Lifestyle, mindset, and stress management are just as important as eating organic or avoiding sugar or any other nutritional strategy.
There is no perfect diet plan out there, including this one. If we handed you another thirty-day diet challenge expecting that you'll all do well on it — both today and ten years from now — we'd be doing more of what hasn't worked for you all along. You need a template to get started, but what you really need is to know how to tweak and adjust that template given your unique set of hormonal issues. This book will teach you how to do just that. You'll be guided on how to think with our Five Pillars and how to eat and exercise with our Five Habits. With these two frameworks you'll have a complete lifestyle plan that's easy to adjust and just as easy to implement.
The same is true of exercise. Many of you might be too tired to do much of anything right now, others of you are doing too much and feeling worse instead of better, and some of you may be finding the time and some semblance of energy to exercise but are getting absolutely nowhere with your results. As with diet, your exercise needs to be grounded on foundations that work for most everyone; however, we will teach you how to customize your exercise regimen for your unique hormone imbalances. You'll find that your workouts will finally make you feel better instead of worse and will also help you get those elusive results you've been chasing after.
The same need for some customization is true of stress management. One technique will work great for your sister and fall flat for you. Your blissed-out girlfriend's mantra may make your skin crawl. Or maybe even the thought of trying to implement stress management makes you even more stressed than you are right now. We'll help you customize this aspect as well by giving you our Twelve Tangible Tools, which are our best stress busters for in-the-moment flip-outs, and you'll hang on to the ones that help and toss the ones that don't. Even better, you'll be living more in the moment and have fewer flip-outs in the long run!
Why Are You So Tired? And Why Does It Matter?
When we speak to worn-out, hormone-harried women, they say that what they hate the most is who they are when they feel this way. They hate that they lack patience with their partners, snap at their kids or coworkers, feel frustrated, frazzled, frantic, and flustered — and the truth is, none of us feel very proud of ourselves when we act like a Hangry B*tch.
Throughout this program we will also be challenging you to give up some time-suckers, overwhelmers, and stuff that can go — even if it doesn't feel like something you can let go of right now. We want you to have a bigger, better, more beautiful life, and sometimes that means you have to create more time and energy for the things that will give that to you. This, of course, will go a long way toward healing your hormones as well.
You'll learn how problems with insulin, cortisol, thyroid hormones, estrogen, and progesterone can lead to your lack of energy, weight gain, and overall not feeling like your best self. However, hormones aren't the only things at play when it comes to your metabolism and great energy. You'll see how much of an impact your environment and everyday products have on your hormones, as well as how to spruce up your intracellular energy makers: your mitochondria. These little furnace-like organelles quite literally turn your food into energy, and they face a host of challenges to properly function in today's woman. Finally, throughout this program, from the diet to the exercise changes to the upgrades in your stress-management habits and personal care products, you'll get a handle on inflammation: the great hormone mess-maker. In sum, you'll tackle hormone optimization and fatigue from every angle.
We know this sounds like a lot, and in some ways it is, but you didn't get here by having just one little thing go wrong. Likely a wave of hormonal disruption is happening in your body that started from one or two things going awry, and now there's cumulative and widespread disruption impacting all of your hormonal systems. But please don't feel overwhelmed; the good news is that you'll learn the best needle movers in food, exercise, sleep, stress management, and supplementation that will give you benefits across a wide range of hormones and physiological systems. Even if you have several hormonal issues to address, we know you don't have the time or energy to waste on an overly complicated plan, so we'll teach you the best habits to employ and the biggest, nastiest things to avoid in order to start feeling better faster.
Ladies, Meet Your Hormones
By the end of this book you'll know your hormones like you know your best girlfriends and you'll understand how they talk to you constantly, giving you feedback about how they are doing with your current nutrition and exercise plan, your stress level, and your joy. While there are about fifty hormones secreted and roaming about your body right now, we'll hone in on the ones that you have the most control over with the habits we'll teach in this book.
Don't feel like you have to fully understand each of these hormones right away; we simply want to introduce you to the big players that we will be working with. They'll become more familiar to you after you take our quiz and begin the actual customization of the reset. Please mark this section, as we will be referring you back here when you start to dig into the details and plan of this book.
Cortisol. Your main stress hormone, cortisol is secreted from the outer part, or cortex, of the adrenal glands in a timed, coordinated fashion. Ideally, cortisol levels are highest around five in the morning and taper off throughout the day, being lowest at bedtime. Cortisol plays a major role in both your immune system and your metabolism. It is essential for dealing with acute inflammation, maintaining blood sugar levels, and even burning fat during a workout. Without its normal rhythm you suffer with low blood sugar, low energy, inflammation, and poor exercise tolerance, as well as a low appetite for protein and often cravings for simple carbs and sugar. With too much of it, you ramp up inflammation and weight gain (especially with elevated insulin or insulin resistance), and have difficulty sleeping, erratic energy, menstrual cycle dysfunction, and a host of disruptions spanning your entire hormonal system.
Adrenaline/Epinephrine. Your other stress hormone, epinephrine (also known as adrenaline) is released mainly through the activation of sympathetic nerves connected to the adrenal glands. This quick-response hormone is released within moments of a stressful event, in contrast to the more timed, coordinated, and ongoing release of cortisol, and its main job is to get you ready to fight or flee. It dilates your pupils to let in more light, shunts blood away from organs like your digestive tract and toward your muscles, and maximizes blood glucose to give your brain and muscles some fuel to put up a good fight. Its related hormone, norepinephrine (aka noradrenaline), has a low-level secretion that is ongoing and is also an important central nervous system neurotransmitter; without it you can have low motivation or depression.
When it comes to fat loss, adrenaline is stimulated by exercise and, together with cortisol, growth hormone, and testosterone, it sparks fat burning. This effect can be blunted when our insulin is elevated or we have low cortisol. Adrenaline receptors have two main types, alpha and beta, and while the alpha receptors increase fat storage (women have more of these in the hips and thighs and they are spurred by estrogen, giving us the classic hourglass figure), the beta receptors increase fat burning.
Aldosterone. Yet another adrenal hormone that is not a stress hormone but does get caught in the stress-related crossfire of HPA axis dysfunction (commonly called adrenal fatigue), aldosterone, along with other hormones (renin and angiotensin), helps regulate blood volume, pH, and electrolyte balance. If you find that you have frequent urination or seem to rapidly pee out all that good water you're drinking, you may benefit from supplementing with electrolytes to support aldosterone while you handle your stressors.
Insulin. Your main storage hormone, insulin shuttles nutrients (namely glucose, amino acid, and fats) out of your bloodstream and into tissues for use or storage. Like cortisol, it's absolutely vital, but with our modern diet and lifestyle it's often out of balance. Insulin's main job is to lower blood sugar, and when it's out of balance you can have increased appetite, lots of sugar and starch cravings (particularly after eating), easy weight gain (especially when cortisol is also imbalanced), fatigue, and depression, as well as possible testosterone excess symptoms such as acne, hair loss, and ovulation problems. When elevated too often, it negatively impacts your metabolism, spurring fat storage and inflammation. Problems or resistance to insulin's message can be mild and simply create imbalances in your ACES (appetite, cravings, energy, and sleep), which you will be introduced to in detail here or can be more significant, such as in women with PCOS (polycystic ovarian syndrome, a common metabolic and hormonal imbalance), diabetes, or pre-diabetes. Like cortisol, this hormone exerts a huge effect on all other hormones, so the reset really focuses on you tuning this one up.
(Continues…)
Excerpted from "Hangry"
by .
Copyright © 2019 Sarah Fragoso and Brooke Kalanick.
Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Title Page,
Copyright Notice,
Dedication,
Acknowledgments,
Introduction,
Part One Why W're All Hangry B*tches,
1. Too Tired to Be Happy,
2. Stressed-Out B*tches,
3. The Five Pillars That Take You from Hangry B*tch to Happy Babe,
4. What a Hangry B*tch Should Eat,
5. Getting It Right with Exercise,
Part Two The Four-Week Hangry B*tch Reset Heal Your Hormones, Hone Your Joy, and Find What Works for YOU,
6. Week 1 The Hangry B*tch Reset,
7. Hangry B*tch Hormone Quiz,
8. Week 2 What Carbs Are Making You Hangry?,
9. Week 3 YOUR Perfect Workout, Finally,
10. Week 4 Female Hormones, Flames, and Fat Loss,
11. Welcome to Being a Happy Babe Now What?,
Exercise Templates,
How to Outfit a Home Gym,
How to Interview a Personal Trainer,
The Hangry B*tch Food Fix: Recipes,
Supplement and Testing Resources,
References,
Index,
Also by Sarah Fragoso,
About the Authors,
Copyright,
Related Subjects
Customer Reviews
Explore More Items
