Nov 15, 2021

Episode 63: A Simple But Effective Way to Balance Hormones with Sarah Ball

by Carrie Lupoli | Diet Disruptors Podcast

On this next episode you get a rare opportunity to get one of our many member perks!  That’s right, every month our private membership group gets access to incredible guest coaches who provide us the chance to dig deeper into our wellness and weight loss journeys.  

And while we typically save these experiences for our members, when we recently reviewed Sarah Ball’s session on balancing hormones, we felt it was too important for the rest of you not to hear.  So, we are sharing this INCREDIBLE coaching session with you! Grab a pen and paper, you are going to not only want to take notes, but will want to re-listen a few times!

Comment below as you listen, so we know what you are learning!  Mind blowing stuff here, we promise!  This episode will cover…

Functional Medicine & What it is

  • Conventional medicine is what you are getting from your doctor that treats symptoms
  • Functional medicine is about getting to the root cause of the symptoms
  • Functional medicine is all about finding strategies and lifestyle changes that stop or lessen symptoms before they begin

Who will Benefit from Cycle Synching

  • Pre and post menopausal women
  • Women struggling with fertility
  • Women struggling with PMS, PCOS, or painful or irregular periods
  • Women with thyroid conditions
  • Women with weight loss resistance
  • Women with chronic fatigue, brain fog, anxiety, and burn out
  • Women struggling with digestive issues

Signs you HAVE a Hormonal Imbalance

  • Weight gain
  • Fluid retention
  • Sleep disturbances and insomnia
  • Brain fog
  • Depression
  • Sugar or salt cravings
  • Being weepy/emotional/irritable
  • Thyroid problems
  • Blood sugar issues
  • Low Libido
  • Heavy/irregular period
  • PMS symptoms
  • Headaches/migraines
  • Gallbladder problems
  • Endometriosis
  • Uterine fibroids
  • Fibrocystic breasts

Phases of the Menstrual Cycle

    • Post menopausal women should go with the cycle of the moon
    • Follicular Phase- the fresh start with good hormonal balance (7-10 days)
      • Focus on foods rich in phytoestrogens and probiotics
      • Focus on strength training and HIIT
    • Ovulation Phase- the social and communication based time (3-4 days)
      • Focus on foods rich in vitamin c
      • Focus on high impact group workouts
  • Luteal Phase- time of completion & finishing tasks (10-15 days)
      • Focus on light & raw cool foods that boost detoxification and provide antioxidants
      • Focus on slow strength training moving toward pilates/yoga
  • Menstruation- a time for reflection, rest, & looking inward (3-7 days)
    • Focus on proteins, healthy fats, and low-glycemic fruits and veggies rich in zinc and iron
    • Focus on REST or slow rejuvenating exercise like walking, pilates, and yoga

The Menstrual Cycle & Calorie Burning

  • Slows in the follicular and ovulatory phase
  • Calorie burning BOOSTS in the second half of your cycle from the luteal to the menstrual phases
  • Boost your body’s calorie burning ability by eating the right kinds of foods in the right amounts at each part of your cycle

What to Do with Irregular Periods

  • Stabilize blood sugar
  • Address nutrient deficiencies like B vitamins
  • Nurture your adrenals
  • Support organs of elimination
  • Support gut microbiome

Energy Leaks that Impact Hormones

  • Not getting enough sleep
  • Having limiting beliefs
  • Skipping meals and exercise
  • Trapping your emotions
  • Not getting enough nutrient dense foods
  • Not drinking enough water
  • Not asking for help or taking on too much
  • Not practicing self care
  • Not maintaining boundaries
  • Stress

How to Re-establish Hormonal Flow

  • Retrain your circadian rhythm
  • Get up at the same time
  • Use light therapy
  • Create an electronic shut down
  • Keep your bedroom completely dark

Quick Strategies to Ease into Cycle Syncing

  • Rotate your veggies only
  • Sync when your PMS strikes
  • Sync to curb cramps
  • Try seed cycling

You can learn more about Sarah and Cycle Syncing by checking out, following her on instagram @beresilient_365 or on Facebook at 

Learn more about making good nutrition a sustainable lifestyle by heading over to Facebook to interact with Carrie and her team!  We answer questions, share timely and relevant information, and even share our grocery store finds!  You can find us by going to!  If you liked what you heard here today, we would LOVE for you to write us a review and tell us what you think!  Be sure to subscribe to this podcast to learn more as Carrie and her coaches continue to disrupt everything you THOUGHT you knew about nutrition!

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