152: Foods for Hormone Balance With 马格达莱纳 Wszelaki

孩子：欢迎来到我的妈妈’s podcast.

此播客由Air Doctor带给您。您是否知道我们房屋内的空气可能是外面空气的500倍？可能充满有害的VOC’，过敏原，细菌等。一世’一直在寻找一种空气过滤器，可以过滤掉所有这些物质并且安静，而且不会’长时间破产。而且Air Doctor过滤器符合我的所有标准。它可以清除空气中几乎100％的微粒，包括VOC，这些微粒是从蜡烛，油漆，建筑材料，地毯，清洁产品，发胶，空气清新剂中释放出来的。过滤掉花粉和其他过敏原，宠物皮屑和动物毛，霉菌孢子和尘螨，香烟和雪茄烟以及病毒，细菌和细菌。我最喜欢的事情之一就是所谓的自动模式，在该模式下，风扇速度基本上根据家庭当前的空气状况调整到适当的水平。它’看到我们的房子真的很有趣，例如，当我们’在高温下煮熟的食物，或使用有人给我们的清洁剂，我们认为这是自然的，但它们会使过滤器加速。我知道空气滤清器可能很贵，这就是为什么我’ve与Air Doctor合作，为听众提供了很大的折扣。您可以立即访问wellnessmama.com/go/air-doctor享受50％的折扣。您还可以在wellnessmama.fm的显示说明中找到链接。

这个播客是由四西格玛tictic带给您的。我的厨房总是放有咖啡蘑菇混合物，抹茶混合物和纯正蘑菇饮料。四个Sigmatic公司已经想出了如何将chaga，狮子鬃毛，虫草和灵芝等蘑菇的益处转化为美味的速溶饮料。我目前最喜欢的是他们的具有Tollsi和黄芪的Adaptogen咖啡混合物。但是我喜欢他们所有的产品。他们有含或不含咖啡因的选择，因此，如果您’并非不是咖啡因的人，您可以找到自己喜欢的产品。而且我发现，即使他们的混合咖啡因中含有咖啡因，也比正常的咖啡量少。但是不要’不要让这个愚弄你。我发现，与普通咖啡相比，这些蘑菇混合物比起普通咖啡更能使我获得更多的注意力和思维清晰度。蘑菇被认为具有促智作用，这意味着它们对大脑有益，这使得这些超级食物混合物比普通的老咖啡更有效，更健康。我个人喜欢用一点澳洲坚果奶。我也很喜欢他们的许多饮料混合物都可以即溶并包装成单独的份量，因此非常适合旅行或旅途中。如果你’ wellnessmama.com/go/four-sigmatic。

凯蒂：您好，欢迎来到“起点生活播客。” I’来自wellnessmama.com的m Katie。还有今天’这集对任何倾听的女性都会有很大的帮助，尤其是那些挣扎于任何激素失衡状态的女性。因为我在这里与Magdalena Wszelaki在一起，所以我希望我说的没错，他是《“烹饪荷尔蒙平衡”营养平衡训练法荷尔蒙平衡的创始人，致力于帮助女性通过食物和草药重新平衡荷尔蒙。她’是一位认证的营养教练，演讲者，教育者。她本人对健康的挑战由来已久，就像我们很多人一样，她的生活压力很大。对她来说，那是做广告，然后经历格雷夫’s and Hashimoto’s，然后肾上腺疲劳和雌激素占主导地位。多亏了她的旅程，她’现在，她已完全缓解，过着无症状的生活，并且还教会其他许多妇女如何做到这一点。和我们’今天要去研究所有这一切。玛格达莱纳（Magdalena），欢迎您，感谢您的光临。

马格达莱纳: Oh, Katie, I’我很兴奋，谢谢。

Katie: 哦我’我也很高兴与您聊天。我想，就像我’确保您会同意，激素是一个非常重要的问题，部分是被误解的问题。我想深入研究，但首先我想听听你的故事，因为我认为’在您自己的旅途中充满了希望和灵感，我想学习的东西也很多。因此，带我们经历自己的健康斗争。

马格达莱纳: Yeah. Katie, you know how oftentimes we like to tell a story from the day we were diagnosed with 某事, and in my case, it was in 2008 with Hashimoto’s, so we have 那 one thing in common. But, you know, when I look back now at my life it started pretty much from the time I was pregnant. My mom has always been very anxious, was a smoker. When I was born I was not a breastfed baby. My mom bought into the 1970s formula, you know, miracle story. And right from the beginning really weak immune system. I mean, I was down with pneumonia when I was two months old in a hospital for, you know, for a month on antibiotics, right?

And, you know, and all of 那 manifested in so many different sensitivities, which obviously at 那 point my mom had no idea. And so, you know, things like eczema, I had constant ear infections. I don’t remember…you know, you don’当你记得不多’re five years old unless 某事 pretty traumatic. In my case, it was regular visits to the doctor to get ear drainage done because I had so much pus in my ears all the time. And like it happens with a lot of sensitivities, they evolved over years to 某事 different. So in my 20s then I was walking around with a constant PMS, migraines 那 pretty much came on every day, and horrible cystic acne.

我的意思是我有，凯蒂，我有…我被覆盖了。那不是’不仅在我的脸上，而且在我的背部，前面，屁股上。我从来没有前后穿过一件开放式衬衫，因为它’很难掩盖彩妆。所以，你知道，在我20多岁的时候，我很幸运地被诊断出患有甲亢，很可能是格雷夫’s，谁知道，你知道，我当时’t tested at 那 point and I was given a beta-blocker as the doctor would do. Never addressing the root cause, so I had no idea what was even causing it. And of course when you know, when you don’与自身免疫的根本原因一起工作时，很多时候会复仇。

然后’当2008年终于做出诊断时，我患有桥本’尖叫的抗体，可怕的疲劳。我开始经历了从未有过的焦虑发作。你知道，记忆力下降。当您从事广告业的高职工作时，那时我在上海工作，从事区域性工作，我曾在《财富》 100强品牌中工作，’不能承受记忆力下降和焦虑症发作…您知道，写愚蠢的电子邮件给客户是因为您花了一点时间。但是那…you know, but 那’那时，我认为我的直觉真的告诉我，如果我不 ’t change 某事 about my life and combined with my lifestyle, but also living in China where I had zero control over what I was putting in my body and how my clients would, you know, treat us.

I knew deep in my heart 那 I had to change 某事 and I ended up resigning from my job, taking a much slower job, moving to the United States, went to nutrition school, and which really opened me up to the whole idea of how food can reverse all of 那, and it did. And as much as this sounds like a simple story, I will say 那 I am not a straightforward case. I wish 那 I could tell you 那. I got off gluten and I did a couple of detoxes and, you know, my Hashimoto’s got totally reversed. It helped a lot but along the way it was a lot more with dealing with a lot of different gut issues with SIBO, H. pylori, and episodes of Candida 那 just couldn’无论我做什么，寄生虫都无法解决。

所以 was a long journey but, you know, I have to say I turned the corner and today as a 45-year-old woman, I feel better than when I was 25. And just six months ago I had a double hip replacement done and, you know, in just three months after the surgery I was already out here in Boulder climbing the highest mountain here 那 we have. The iconic mountain we have here, well, the big hikers, you know, do. And people got…你知道，我的医生说，“你是个奇迹病人。” I said to him, “实际上，当您真正照顾好自己时，您的身体会做出反应并协作，’s there to support you, and 那’到底发生了什么。”

凯蒂：是的’太神奇了。我只是在讲我们故事中的很多相似之处，我在开玩笑，但是’s very serious as well. When I say 如果你 wanna create autoimmune disease, just be really stressed, eat terrible food, don’睡眠不足，这几乎是我大学期间所做的一切’对于自身免疫性疾病是一场伟大的完美风暴。对我而言，怀孕使一切都变得动荡不安。但是我看到很多同样的事情，就像我一样…我小时候生病很多，大量服用抗生素。而我最早的一些记忆就像被压住并接受风湿热和所有这些检查。所以我认为’令人惊讶的是，我们认为这两个故事有多少相似之处，但也有多少希望。

And I wanna go deeper on the hormones side now. So you mentioned in passing your own symptoms and I think maybe you would help to start broaden then narrow. So, 让’s delve into some of the symptoms 那 are commonly associated with some kind of hormone imbalance and like what someone may wanna look for.

马格达莱纳：是的，当然。那’s a really good…that’这是一个非常重要的问题。我认识你’我已经遮盖了很多甲状腺，所以我’我会快速浏览清单。精疲力尽，不是那种“Oh, I’m tired.” It’有点累，您无法让自己起床吧？需要两杯咖啡才能使您前进。即使您没有特别的原因，却出乎意料地增加体重’re eating the same food and your exercise regime is the same. Getting depressed, losing hair, feeling cold, right, infertility and miscarriages, are some of the very common thyroid symptoms. You know, 让’s talk about another one which I feel like a lot of women are dealing with and completely are unaware of 那, and 那’雌激素占主导地位。

另外，你知道，称为低黄体酮…it can be also include low progesterone. So you have things like, obviously infertility, miscarriage especially in the first trimester. But also, you know, things like terrible PMS which as women we have gotten to be so accustomed to. And I have to tell you 那 when you really rebalance your estrogen, progesterone, and how the estrogens get broken down, your PMS symptoms are gonna get significantly reduced. In fact, when, you know, when I have a good month with the PMS it’就像时期来了又去。我知道’在那里，但是我仍然可以正常工作，而不必服用任何止痛药或将自己藏在房间里两天，对吗？

But also interestingly things like cellulite of, you know, lumps on the breasts which it drives me crazy how, you know, we go and see a doc and we are told 那 everything is fine. Just observe, your lumps, you know, as if they were gonna vanish miraculously. But also, you know, like lumps on the thyroid nodules are oftentimes fueled by estrogen. More serious stuff like fibroids, endometriosis, estrogen receptor positive breast cancers which a majority of breast cancers in the country is also fueled by estrogen. You know, so those are some of the things 那 are cellulite. I mean, 如果你 just talk about this is 某事 那 drives so many women crazy, right, is having cellulite.

还有典型的梨形女士’s got 那 butt and the thighs, fat 那 just wouldn’t go away, 那’s oftentimes because of estrogen dominance. So 那’很大。当你’re low in progesterone you can add on to this list of symptoms, also things like feeling anxious, having real problems falling asleep, 某事 那 a lot of women postpartum, right, will be suffering from. Progesterone doesn’回来，我们会体验到。你知道，那你’再说另一种常见的激素失衡，例如多囊卵巢综合征，对吗？因此，我们的睾丸激素水平高或糖分存在很多时间问题，例如胰岛素抵抗或低血糖或高血糖的代谢问题将属于此类。

所以，您知道，症状包括诸如卵巢上的囊肿。但有趣的是，很多女性’没有意识到拥有这么多女性的这种痛苦对吧，我们采取了所有这些不同的美容干预措施来去除口腔上的头发，而实际上，这是太高，女性体内的睾丸激素过多。作为女性，我们需要睾丸激素，但这里的问题是平衡。当睾丸激素过多时，’当我们开始拥有胡子时，头发既出现在下巴上，也出现在乳头中。女人甚至把它抱在怀里，真的很烦。因此，总的来说，其中一些…哦，脱发，别忘了像额叶脱发这样的情况，这通常也是由于睾丸激素高引起的。

凯蒂：这是很合理的。我认为这是一次非常出色的分析，但我认为当您喜欢研究时，就可以开始分析。对于我来说，当我第一次尝试研究激素失衡和自身的甲状腺问题时，我就知道了，这似乎太令人难以置信了。看起来像’这将是一个非常复杂，超科学的方法，可能是制药方法。然后’我最喜欢您的作品和书，是因为您将其带回了食品，并且使它变得非常简单。所以我’d love to jump into…您谈论的是确定的所谓强力食品，可以帮助使这些激素恢复平衡。我也很喜欢我的营养背景，但是我喜欢从食物开始，因为我们都必须吃东西。因此，您可以在饮食中腾出空间，以便以某种方式帮助您的食物。因此，谈论一些您所谓的强力食品。

马格达莱纳：是的。所以，你知道，强力食品是…so the whole book was actually my whole process, my whole creative process of creating the book was identifying 20 super foods and then 20 super power herbs, spices, and medicinal mushrooms 那 have been proven to improve 某事 about a woman’s body 那 will directly or indirectly impact our hormones. And only then I developed all the recipes. 所以 wasn’就像，你知道，我有一堆食谱，“Oh, 让’只是将其丢弃在书中。 ”都是基于这40种食物开发的所有食谱。所以，您知道，我绝对喜欢的人之一就像十字花科的蔬菜，对吗？

So 那 will be things like our cauliflower and broccoli, and broccoli sprouts, and mizuna or arugula, which is my personal favorite. Kale of course, Brussels sprouts. And what’s amazing about these foods is 那 the cruciferous vegetables 那 you can probably notice 那 all of them are from the cabbage families. And needless to say cabbage is also part of…in this family. And they are on the brassica family of veggies which contain a very powerful substance called DIM. Some of our listeners might be taking 那 as if in the form of a supplement, right, stands for Diindolylmethane. And what’s beautiful about it is 那 DIM not only helps to bind estrogen and then evacuate it from our bodies but it also supports cell or liver detoxification pathways.

And, you know, when you talk about estrogen dominance, one of the key organs 那’负责清除大量雌激素的是肝脏。所以我知道我们没有 ’t talk much about like what causes estrogen dominance and how does it happen, but 让 me just do a quick, like a note here so 那 our listeners can have a context. What’s the big deal about a liver, like why detoxify us from estrogen? Estrogen, you know, 让’最初不是妖魔化雌激素吧？所以当我谈论雌激素优势时’t mean you have too much estrogen. The issue is you have too much of certain type of estrogen and the way you break down these estrogens into what we call metabolites, 那’s what’s being harmful…harming you.

因此，例如，您知道一种雌激素’s broken down. The antagonistic or the harmful, the carcinogenic 如果你 will, metabolite of estrogen is what, for example, fuels the growth of, you know, lumps on your boobs or the nodules on your thyroid. So, the amazing thing about the body is 那 the liver is what breaks down…你知道，我们知道它会像咖啡和酒精一样分解。而且，您知道，有些人意识到酵母，细菌和病毒可能会在肝脏中分解并清除。但是，我们当中很少有人意识到肝脏也是我们荷尔蒙的主要排毒器官。因此，回到过去，您就可以循环回十字花科的蔬菜，只吃三到四份，就像每天三到四杯。

如果您有甲状腺问题，那您就知道，只要将它们轻轻煮一下，蒸三到四分钟就可以了。它’您知道，对于甲状腺癌完全安全的您，将为您带来很多好处，并为我们的雌激素提供了如此之多的帮助。我想提到的另一种食物是巨大的花椰菜芽中发现的萝卜硫素。您知道，这是我想在这里举例说明的一种食物，可以将其与某些用于乳腺癌的最有效但有害的药物放在同一基座上。他莫昔芬是一种’是一种雌激素阻滞剂 ’给予患有乳腺癌的女性。而且，正如您所知道的，顾名思义，它是雌激素阻滞剂，因此它可以阻止雌激素进入细胞并造成所有破坏。

令人惊奇的是，仅花椰菜芽苗菜中含有与他莫昔芬相同量的萝卜硫素，但是不用说，西兰花芽苗菜是完全无害的。他们不会做任何对您有害的事情，只会做些好事。就以他莫昔芬为例，因为它’对肝脏如此有害。在这里，您有一杯西兰花芽苗菜，可以每天添加到思慕雪，汤，沙拉中，并且还有一些…您知道，这种有效的作用是对纤维囊性乳房。它’不仅是乳腺癌，’我以极端为例。但是，萝卜硫烷对任何由于雌激素占主导地位的生物都有帮助，所以所有的肌瘤，子宫内膜异位症，甲状腺结节，只要喝一杯就可以缩小。

And 如果你’重新做为预防措施，然后使用这些可爱的西兰花芽菜的四分之一杯，顺便说一句，您就可以在家中长大。它没有’不必在超级市场购买，因此具有如此高的药用价值。

Katie: I 100% agree. In fact, this is 某事 I’实际上已经做了很多年，而我最近才写过，因为这是我一直以来所做的事情之一，却忘记了其他所有人可能做的事情’做。但是就像您说的那样，这项研究对萝卜硫烷的研究非常了不起，这是我的医生在我终于找到一位好医生时的第一件事。我花了八个人找到一位了解桥本的伟大医生’s。他立刻就能像你一样诊断出严重的桥本’s。他告诉我的第一件事就是每天吃西兰花芽。我进行了研究以找出原因和原因’就像某些研究一样，这表明所有癌症的发病率均降低了40％，就像所有主要癌症一样，仅吃西兰花芽苗也是如此。

我发现了另一招，因为那里’萝卜硫素，然后在那里’s I think it’称为萝卜硫素腈，可能会使吸收萝卜硫素变得更难一点。我开玩笑说我迷上了大脑的Rhonda Patrick博士’太精彩了。她建议加热…就像将西兰花芽放在温水中，’大约157度。你不’想超越那个，因为你 ’杀死萝卜硫烷。但是在此之下，您可以杀死萝卜硫烷腈，而不是萝卜硫烷。实际上，它使生物利用度提高了三倍半。所以特别是有人’与我们每天尝试通过预防措施进行日常食用相比，我们尝试进行治疗。这可能是一个小技巧，可以帮助将生物利用度提高100％。我同意’在家里种植它们超级便宜。他们’真的很美味，他们’比药物更好。

马格达莱纳: Absolutely. It just takes five days and 如果你 have kids at home is just the kids see the seeds grow, you know, first start germinating and then sprouting, and then growing to like two, three inches. Two inches is what you want, right? I mean, it’就像在厨房里上生物学课一样。

凯蒂：是的’太棒了。我知道你’我还谈到了其他种子。那么，您可以带我们通过其他一些吗？我想确保我’ll mention it again at the end, but we have the URL from you, especially URL for listeners which is wellnessmama.com/go/seedguide 那 has a lot more in-depth of this. And like the whole system for helping balance hormones. But take us through some of the other seeds and how they impact 那 estrogen-progesterone ratio because I think 那 was another excellent point 那 you made. Estrogen in and of itself is not bad, and neither is testosterone or progesterone, but it’s all about having the right amounts at the right time. So talk about how you use seeds to do 那.

马格达莱纳：绝对。因此，种子旋转的摇滚明星是亚麻种子。在这里我’我说的是金色亚麻籽，是完整的种子，而不是预先研磨的东西。怎么办’亚麻籽的神奇之处在于，第一，它含有木脂素，而木脂素是植物性雌激素，因此是天然存在的雌激素。而且，您知道，我想再强调一次，’不必害怕雌激素，我们需要它们。什么’亚麻籽之所以美丽，是因为我们今天知道雌激素代谢物是如何分解的，亚麻籽帮助我们引导它们朝着积极的方向发展，而不是远离坏人，坏人。凯蒂（Katie），几年前，当我被诊断出雌激素占主导地位时，我真的不知道那时的情况。

And all I did at 那 time was just doing a couple of tablespoons of flax seed, freshly ground flax seed. And retested in just within two months, my estrogen dominance markers on those broken down metabolites have completely shifted towards the protective ones. 所以 was like a little experiment I did. I thought I’m not gonna do anything else, just 那 and see what happens and it really works. And then, you know, fast forward having worked with…我的意思是，我不知道’t know, a thousand women have gone through the seed rotation method and this thing really works. So the idea is 那 in the first part of your cycle so from day one of your period, 那’在指南中被视为第一天。

The first two weeks you basically wanna work on the first part of your cycle which is called the follicular phase. You wanna work on boosting up your estrogen levels and you can do 那 by incorporating two tablespoons of the combination of ground flax seed and pumpkin seeds, and 那’会帮助雌激素的产生。然后在排卵期或周期的一半左右，您便改用孕激素增强种子。这些将是向日葵种子和芝麻种子。葵花籽和芝麻籽富含维生素E和锌，它们是人体产生自身孕激素的绝佳前体。您知道，在任何食物中都没有孕酮，与雌激素不同，亚麻籽中含有一些。

没有孕激素的食物，所以我们唯一能做的就是给我们的身体足够的营养，使黄体产生自己的孕激素。等等’就是这样。而且，您知道的，我会说，当我第一次听说这种方法时，这位自然疗法医生告诉了我，因为她说，“You know, 那’在自然疗法学校，我们被告知要使用种子轮换来帮助妇女重新平衡其雌激素和孕激素。”当她告诉我我认为的方法时，“What? That’s it?” You know, I thought there was 某事 more invasive 那 will be required. And she said, “No, just try it.”当我仍在私人诊所工作时，我开始尝试它，一个女人又一个又开始回来说，“我不敢相信，但是，我的时代又回来了。我已经三年没有了。它’s back on.”

妇女会说她们的月经有规律，PMS开始改善。要知道，年长的妇女开始失去潮热，睡得更好。我的意思是，症状列表太长了…我的意思是，改进是如此之久，令人鼓舞，今天’是我的主要工具之一’米使用。因此，就像您说的那样，有一个指南可以准确地说明如何使用它，并且该指南还包含一些食谱，向您展示如何使用这些种子。什么’真正重要的是尽可能多地使用有机的新鲜种子。唐’t buy the pre-ground stuff because they lose their potency. But really a super effective tool, 某事 totally worth trying. I will say, you know, about 5% of women who will try it, well, might have a paradoxical reaction to flax seeds.

So 那’s one of the interesting things about it is 那, you know, the 95 women will respond beautifully and then there’这5个人会是什么样子，“You know I’越来越，实际上我的PMS更糟。” And I’m not sure what 那 is attributed to but, 你知道的’s just 某事 那 we wanna honor about our bodies and listen and tune in. And say, “好吧，也许吧’s just not for me.”还有我一件事’ll just say about the seed rotation is 那, you know, just doing the seed rotation without making any other changes, you know, might give you some results but not like 100%. And so what I would really encourage our listeners is to, you know, embark on an anti-inflammatory diet, follow all the great stuff 那 you learn here on Katie’s podcast.

Because all of 那 is gonna be so hugely anti-inflammatory and then the seed rotation is gonna just amplify the healing. I have come across women who, you know, are still living off gluten, living on coffee, bingeing on sugar. And, you know, and they do this, you do rotation and go like, “好吧，它可以帮助一些，但不是全部。” Well, it’s a…you know, it’s like with supplements. You can take some but then 如果你 are living a highly inflammatory life then the results are gonna be only, you know, 那 good.

Katie: Yeah, 那’s such an important point. And I think you also highlighted 某事 really vital which is listening to your body. Like you said, 95% of people it works great but 如果你’re the 5%, listen to your body and I guess they could just substitute in more pumpkin seeds versus flax seeds if 那 was an issue.

马格达莱纳: They can absolutely do 那, yes, absolutely.

Katie: Yeah. And ever since I read 那 tip from you, actually in researching for this podcast a couple weeks ago. I have been doing 那. I’我一直喜欢做香蒜酱和我’一直使香菜酱像疯了一样，因为它’s in season it’现在好吃。和我’我们已经意识到您可以轻松地将坚果分出来，因此您可以将任何想要的坚果放入香蒜酱中，实际上您也可以在其中放入西兰花芽。然后像橄榄油一样’s kind of like this super anti-inflammatory but like really delicious pesto 那 goes on everything. So just a tip there, I’ve been obsessed with it and I love 那 you bring it down to such a simple food-based solution 那’对身体也非常有营养。

此播客由Air Doctor带给您。您是否知道我们房屋内的空气可能是外面空气的500倍？可能充满有害的VOC’，过敏原，细菌等。一世’一直在寻找一种空气过滤器，可以过滤掉所有这些物质并且安静，而且不会’长时间破产。而且Air Doctor过滤器符合我的所有标准。它可以清除空气中几乎100％的微粒，包括VOC，这些微粒是从蜡烛，油漆，建筑材料，地毯，清洁产品，发胶，空气清新剂中释放出来的。过滤掉花粉和其他过敏原，宠物皮屑和动物毛，霉菌孢子和尘螨，香烟和雪茄烟以及病毒，细菌和细菌。我最喜欢的事情之一就是所谓的自动模式，在该模式下，风扇速度基本上根据家庭当前的空气状况调整到适当的水平。它’看到我们的房子真的很有趣，例如，当我们’在高温下煮熟的食物，或使用有人给我们的清洁剂，我们认为这是自然的，但它们会使过滤器加速。我知道空气滤清器可能很贵，这就是为什么我’ve与Air Doctor合作，为听众提供了很大的折扣。您可以立即访问wellnessmama.com/go/air-doctor享受50％的折扣。您还可以在wellnessmama.fm的显示说明中找到链接。

这个播客是由四西格玛tictic带给您的。我的厨房总是放有咖啡蘑菇混合物，抹茶混合物和纯正蘑菇饮料。四个Sigmatic公司已经想出了如何将chaga，狮子鬃毛，虫草和灵芝等蘑菇的益处转化为美味的速溶饮料。我目前最喜欢的是他们的具有Tollsi和黄芪的Adaptogen咖啡混合物。但是我喜欢他们所有的产品。他们有含或不含咖啡因的选择，因此，如果您’并非不是咖啡因的人，您可以找到自己喜欢的产品。而且我发现，即使他们的混合咖啡因中含有咖啡因，也比正常的咖啡量少。但是不要’不要让这个愚弄你。我发现，与普通咖啡相比，这些蘑菇混合物比起普通咖啡更能使我获得更多的注意力和思维清晰度。蘑菇被认为具有促智作用，这意味着它们对大脑有益，这使得这些超级食物混合物比普通的老咖啡更有效，更健康。我个人喜欢用一点澳洲坚果奶。我也很喜欢他们的许多饮料混合物都可以即溶并包装成单独的份量，因此非常适合旅行或旅途中。如果你’ wellnessmama.com/go/four-sigmatic。

凯蒂：所以你’ve mentioned in passing kind of the different pillars and I love 那 you talked about the liver. I’d love to go a little deeper on 那 because I think a lot of us probably undervalue how important it is to support our liver and don’t really understand ways to do 那. But you talk about the pillars of hormone balance, being digestion, liver support, and sugar levels. So can you go a little more in-depth on how you see 那 and how women can support those three pillars?

马格达莱纳: Yeah. Yeah, sure. Just very much in a nutshell because, you know, I can talk about this stuff for like two hours with you, right? I use the analogy of a three-legged stool, which means 那 如果你 wanna sit comfortably on a three-legged stool, right, all the three legs need to be in a fairly firm and good position. And this is exactly what I have found with hormonal balance is 那, yeah, you can…你知道，例如，你可能正在经历甲状腺疾病并正在做…playing around with different kind of medications and do this supplement and 那 supplement. But 如果你r foundation, 那 three-legged stool is not in a very good place the results are gonna be always limited or short-term, or short-lived.

So this is where really the digestion, your sugar balance, liver health is so instrumental. And what I have found is 那 when women take care of those three things, a lot of the other things like, for example, you know, if somebody has got PCOS and doing, for example, cinnamon as, you know, an additional thing too for sugar balance control or, you know, whatever supplements 那 are blocking androgens and stuff like 那, are not even necessary anymore because you’ve taken care of the foundation, things figure themselves out. The body just recalibrates itself and 那’我从中发现的美丽，以及这种方法的优势。那么为什么这么重要呢？

你知道，我谈到肝脏清除许多激素。什么’我们的消化大不了？你知道几件事。首先，当我们遇到很多消化问题时，例如当您’经常便秘，肿，你一直在生气。信不信由你’被认为对身体压力很大，你知道…因此有皮质醇释放。所以当你…if you’再经历肾上腺缺乏症，那么你’当你挖一个更深的洞’有消化问题。第二，您知道，他们的研究引人入胜’现在才出来，我们’重新学习了更多有关微生物组的知识，对吗？但是我们肠道中有特定的细菌子集’现在又发现一种叫做雌激素的化合物，它编码分解那些雌激素的酶。

因此，凯蒂（Katie）曾想过，为了管理纤维囊性乳腺癌或预防乳腺癌，因为它在家庭中流传，您所要做的就是将好肠子，好虫子带入您的饮食习惯和肠道细菌护理对不对？我的意思是我们不’不能每天进行这些连接，但是’这是我发现的，所以，当我写这本书的时候，就赋予了我力量。我刚才提到的关于消化的另一件事，因为’s one of my…it’我发现非常痛苦的一点是，胆囊在…好吧，胆囊储存胆汁。您可能知道胆汁被用来乳化脂肪。它’有点像肥皂吧？如果您想从手上去除油脂，请使用肥皂，对吗？

So the bile is like the soap 那 emulsifies a fat. And guess what, 那 fat is used as a precursor for all your steroid hormones. So like all 那 estrogen, progesterone, testosterone, DHEA, they need fat, good quality fat 那’被代谢，作为燃料，被创造出来的食物。所以关于我的疯狂事情之一’m seeing happening is 那 we remove gallbladders. Doctors remove gallbladders so liberally 那 leaving so many women without gallbladders. And so we don’t have 那 bile to step in and help us metabolize fats as effectively. You can live without a gallbladder, the question is what kind of quality of life? You have to be so careful with what you eat.

But more importantly, what I have found is 那 three to six months after a gallbladder has been removed, a lot of women start having issues with hormonal imbalances, and no one has ever told them to expect 那. You know, they’ve been told 那, you know, you’re gonna…maybe you need to add some ox bile or whatever. But, you know, be careful with this food and 那 food, don’t eat nuts and don’t eat fatty foods or oil. But, you know, not the part about the consequences of leading to estrogen, like estrogen dominance is one of the key condition 那 happens after a gallbladder removal. And so many women have, you know, after removal would have been diagnosed with thyroid nodules and thyroid cancers, and the list goes on.

所以’s 某事 那 I’我真的很热衷，只是为了建立一种认识，’我们的身体系统并非彼此相连，我们必须尊重并尊重这一点。真正地努力维护它们，而不是在删除它们时放任自流，众所周知，这些男人总是很有趣。大多数时候’是医生的人。他们’re like, “什么？什么荷尔蒙失调？胆囊和荷尔蒙失调，彼此无关。” So 那’就是这样。而且，您知道糖的平衡，我的意思是不用说，您知道胰岛素是一种激素。我们不’我意识到这是在胰腺中产生的，它是我们整个荷尔蒙平衡的一部分。当您出现血糖失衡的情况时，它可能会完全消失。

因此，例如当您进入低血糖状态时’当您情绪低落时感到摇摇欲坠，注意力不集中’re hungry. That’是低血糖的征兆，不仅会消耗肾上腺，还会使甲状腺失衡，’s just, you know, is a whole cascade of biochemical processes 那 happens. So there you have it. You know, take care of those three legs of the stool and I can tell you 那 so many incredible…like so many annoying symptoms 那 we’已经生活了好多年会消失。

凯蒂：是的。我认为它’s important to remember 那. That the body naturally wants to move to a state of balance and health. And so 如果你 support the body it will kind of naturally, in most cases, try to move in 那 direction. And I think 那’s what’食物之美。我知道我们’re both biased there because 那’是我们的背景，但我认为’那里的真正智慧。和我’如果有的话，我喜欢经历更多的事情’s any more touch points you have for specific conditions, and then wrap up by talking a little bit more about this seed rotation guide so people can find 那. But your own journey was with thyroid, so are there any other food-specific changes you would recommend someone make if they’重新处理甲状腺问题？

马格达莱纳: Yeah. So, you know, I would say the first thing to consider is the fact 那 when you have thyroid conditions, the first thing to consider is the fact 那 it’s Hashimoto’多数时候是一种自身免疫性疾病。所以，真的，当你有桥本的时候’s and it’s not really the thyroid 那 needs the support directly but it’s really your immune system, and 那 all of 那 starts and ends with the gut really. So I would say, you know, a big thing is I’m a big fan of doing a full and complete elimination diet and 那’s a big part of my book. 然后’这就是本书中所有食谱都不含麸质，乳制品，大豆，玉米的原因。他们’也不含硝酸盐蔬菜，糖含量极低。

And I created 那 so 那 we create 那 sort of a very anti-inflammatory environment in our body through diet but also learn to incorporate like these amazing foods. And so, you know, I’m a big fan of obviously bone broths, but the bone broths, you know, 那 like 那 I have in the book also add special additional herbs. Like, for example, astragalus, which is a Chinese herb 那 helps to support the immune system. So a wonderful addition when you have Hashimoto’的疾病。你知道，我想对桥本说的另一件事’的患者，我发现很多女性的胃酸很低。而且，您知道，所有维生素，例如B12和铁，以及镁，钙，对我们都很重要，而不仅仅是甲状腺功能正常。

But even 如果你 are like on thyroid medication, the conversion from T4 hormone to T3 has to happen when you have sufficient amount of D3 and zinc, you know, and iron, right? And the interesting thing is 那 so many women with autoimmune diseases have a low stomach acid. When you have a low stomach acid then you’不从食物中吸收最大的营养，你知道，你’re eating but also from the supplements you are taking. 所以’s a little bit 那 all of 那 becomes a bit of an expensive P with mediocre results, right? Yeah, so you know, those are some of my absolute favorites. You were asking about Hashimoto’特别是吧？

Katie: Yeah, just, I feel like 那’s when I get quite a few questions about. So I love 那 you had some specific guidance just for 那.

马格达莱纳：而且，你知道的，我的意思是…let’别忘了我们谈论的亚麻籽’也是一个了不起的补充，因为这是连接…I mean all hormones are so hugely connected but 让 me just give you one example of the connection between estrogen dominance and thyroid. Estrogen dominance causes the decrease of the thyroid binding…抱歉，甲状腺结合球蛋白增加。这意味着球蛋白变得很高，以至于它束缚了太多的甲状腺，然后’t have sufficient thyroid. So even 如果你’re taking thyroid medication or 如果你r thyroid is just producing its own thyroid medication, the thyroid the hormone, when you have estrogen dominance a lot of 那 thyroid hormone gets bound and not much of it is available for your cells to utilize.

所以，再说一次，这就是亚麻籽间接地非常有用的地方，更不用说当你’每天只做两汤匙这些种子’还带来了这种惊人的纤维质量。而且，您知道，当您患有任何形式的激素失衡（包括桥本）时，便秘也是不想要的事情之一’s。因为肠蠕动不动，所有这些毒素通过结肠重新进入血流，对，因为它们必须去某个地方。因此，您知道，谁会想到，对，排便真的很好，对于平衡荷尔蒙非常有帮助。我喜欢亚麻籽，因为它’就像不溶性纤维一样，它像扫掠物一样扫掠结肠。您知道，它实际上扫过了结肠，因此您可以更好地撤离。

Katie: Such good advice. And another one 那 I get questions about quite a lot. I’我会把它们混在一起，但我们谈了一些有关PCOS和雌激素优势以及两者之间的联系的话题。对于正在与其中任何一个奋斗的人，还有其他建议吗？

马格达莱纳: Yeah. So 那’s another thing 那 happens is yeah, absolutely. So what…您知道，PCOS我们真正要注意的第一件事是重新平衡血糖水平。那’s 某事 那 I have found to be incredibly effective. And, you know, and just the little back story here is 那 when you have high blood sugar levels, basically what happens is the sex binding globulin goes up. And, again, it binds up a lot of the…sorry, it goes down and so what happens is you got too much testosterone floating around in your blood and 那’s what causes a lot of the side effects 那 the symptoms we talked about like facial hair and it causes the growth of the cyst in the ovaries.

所以，你知道，…my absolute favorite things to do is to start off with a really solid breakfast 那 does not include things like a muffin and a cup of coffee. First thing in the morning you can have 那 but maybe later in the day. Really start off with what I call the PFF kind of breakfast, protein, fat, and fiber-rich breakfast. You know, Katie, you probably picked it up from my intro and we talked about 那 before 那 I grew up around the world. Actually, I lived in seven different countries, I’我去过40多个国家。这是我最大的事情之一’ve realized on my travels whenever I go to, you know, what we like to call developing countries, meaning those ones 那 have not been 那 affected yet by western way of eating.

每个人都吃一顿真正的咸早餐。因此，无论您去埃塞俄比亚还是去秘鲁或…but even, you know, countries like Japan or China for 那 matter, right, which are developed countries. It’s always savory food 那’s served for breakfast, never sugary desserts the way we start off the day. 然后’当您享用早餐时，它将成为您一天中最大，最深刻的改变之一。此处仅以食谱为例，我社区中最受欢迎的食谱之一就是农夫’s Wife’的早餐。真正的含义是，铺上一片绿色蔬菜，例如芝麻菜，水饺，或者您知道或蒸熟的任何十字花科蔬菜都是一个不错的开始。

因此，您先从一片绿色的蔬菜开始，然后再添加一半的鳄梨，对，所以您’重新摄取脂肪。有一块蛋白质，可能来自前一天晚上。一世’会做一批像羊肉馅饼…它们带有茴香籽和小茴香，可改善消化的奇妙香料。也许在旁边也有一点酸的克劳特吧？因此，请引入我们讨论过的那些益生菌’可以帮助您获得雌激素优势。因此，像这样的早餐会有些改组，特别是如果有人习惯做早餐的谷物和牛奶。但是，你知道，你的身体’会对它做出如此漂亮的反应。而且，我无法告诉您，改变了这种早餐体验的社区女性对她来说一直是一个打击。

首先，不会在11：00崩溃，也不会倾倒糖，也不会在需要咖啡或糖的地方接我，对，或者一片松饼。整个能源更加稳定…distributed throughout the day. You are not hungry until lunch, and sometimes even beyond. And the most fascinating thing is 那 a lot of women also experience significantly better sleep. So what I have found is 那 when you change your breakfast this way your desire for processed carbohydrates and, you know, and sugar, right, is significantly reduced because you do not have those sugar dips anymore. So, a really powerful tool.

凯蒂：是的，这么好的建议，我有 …和你一样。我绝对会做一顿咸味早餐，我的孩子也一样。他们’我已经学会了如何做。而一旦您进行切换’很简单。我们只是做一个巨大的煎锅，里面有各种各样的蔬菜和某种蛋白质，还有橄榄油和鳄梨。通常喜欢那个香蒜酱，因为我’迷上了香蒜酱，尤其是在春天。但是真的，你不’一旦您进行切换，就不会想念它’一整天都比谷物早餐更令我满意。我不喜欢的另一个’不知道你是否专门研究过这个，但是我’确保您可能对患有产后抑郁症的人以及许多为此而苦苦挣扎的母亲有一些建议。和我’我很好奇您是否有什么可以帮助他们的特别之处。

马格达莱纳: Yeah. So 那’s a really good…that’这样重要的问题，对不对？是的因此，产后很多时候都是结合在一起的。它可能是低黄体酮，所以你’re having very high progesterone while having a baby. And then your progesterone is gonna drop very quickly upon delivery. And for a lot of women 那 progesterone doesn’t come back up 那 quickly, right? So 那’s the first option. The second possibility is 那 is a thyroid issue. So if it’是甲状腺，正如您所知，很多女性…develop Hashimoto’s within six months to one year after postpartum, right? 然后’与激素下降和身体休克有很大关系，对吧？

So when it comes to low progesterone I would say 那 doing the protocol for the seed rotation. Or anything, 如果你 just look at foods 那 are high in vitamin E and zinc is super helpful. You know, I know 那 oysters is not a favorite thing for everyone but they do contain zinc. And you especially wanna fix it having zinc and adding those, the sesame seeds and sunflower seeds ground can be just a wonderful addition. Overall, you know, one of the things is 那 is having a really anti-inflammatory diet. So, getting rid of all the food triggers which will be a lot of the times your comfort foods, right? The glutens and dairies, and reducing sugar as much as possible will be, you know, what I have seen really gives a lot of improvement right away.

凯蒂：太棒了。一世’我是粉丝我大概赢了’t ever have postpartum depression in 那 case because I love oysters. I will eat them daily. But as we get toward the end, I’d love to…can you just walk us through, you have a seed rotation guide 那 you’re giving to the listeners and again 那 link is wellnessmama.com/go/seedguide and the link will also be in the show notes at wellnessmama.fm. But explain what 那 is and so people can find 那 and kind of get started right away.

马格达莱纳：是的。因此，种子轮换指南向您展示了如何从周期的第一部分开始使用种子。因此，在您的第一天，我们要提高雌激素水平。然后在排卵中期（排卵中期），换用增强雌激素的种子…抱歉，黄体酮促进了芝麻和向日葵种子的生长。那’基本上是它的前提。而且，对于某些人’s got, 让’s say very irregular periods, just start off on day one when you get your period even with just spotting. Treat 那 as the first day of your period and start off with the estrogen-boosting seeds, which is your flax seed and pumpkin seeds.

And, you know, and over time, I mean I have found 那 when you do the cycling of seeds for about two to three months, significant improvements happen. A lot of times women ask, “我应该永远这样做吗？” It really depends on your body. You know, for some women, the body recalibrates itself and 那’没必要。其他人可能会受益很多，也许不是每天都受益，但是隔天做种子可以立即消除很多症状。

Katie: Wonderful. This has been so much fun. I think I could talk to you all day and I know 那 you’可能帮助了许多今天正在聆听的女性。我想你’re busy as well so thank you for your time and being here and for sharing your wisdom. And, of course, there will also be links so 那 everyone can find you, but your book is “烹饪荷尔蒙平衡” and 那’s available everywhere books are sold. So 如果你 wanna learn more and you’重新聆听，可以在亚马逊或任何书店找到它。马格达莱纳，非常感谢您在这里。

马格达莱纳: Thank you. And, Katie, you are phenomenal. Thank you so much.

凯蒂：哦，谢谢。还要感谢大家的收听，希望下次再见“起点生活播客。”

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