Started the Energy supplement this week….i DO feel it! lol feels like everything is clearer and sharper…like brain fog is lifting and body fog lifting too. Weird to describe - and all good!

The menstrual cycle is driven by communication between the brain and ovaries through the hypothalamic-pituitary-ovarian (HPO) axis. Understanding this brain-body connection empowers women to track their cycles effectively and optimize their health. Phases of the Menstrual Cycle (~28 day cycle) and Brain Influence: Menstrual Phase (Days 1-5) - What’s happening: Uterine lining sheds as hormone levels drop. - Brain’s Role: The hypothalamus releases GnRH to stimulate Follicle Stimulating Hormone (FSH) production by the pituitary gland - Mood/Energy: Low estrogen can cause fatigue, irritability, or brain fog. Follicular Phase (Days 6-14) - What’s happening: FSH promotes follicle growth; estrogen increases. - Brain’s Role: Estrogen improves serotonin levels, memory, and focus. - Mood/Energy: Feel energized, optimistic, and mentally sharp. Ovulation (Around Day 14) - What’s happening: A surge in Luteinizing Hormone (LH) triggers egg release. - Brain’s Role: Estrogen enhances reward circuits and social behavior. - Mood/Energy: Increased libido, confidence, and sociability. Luteal Phase (Days 15-28) - What’s happening: Progesterone rises to maintain the uterine lining. - Brain’s Role: Progesterone activates GABA receptors (calming effect). - Mood/Energy: Initially calm, but PMS (premenstrual syndrome) may occur as estrogen drops. *** I would suggest making note of any physical symptoms and/or feelings that may come up within this phase *** Hormones and Brain Function Across the Cycle - Estrogen: Boosts serotonin and neuroplasticity (positive mood and cognition). - Progesterone: Activates GABA for relaxation but drops near the period, causing PMS. - Cortisol: Chronic stress can disrupt the HPO axis, affecting cycle regularity. Tools for Tracking Your Cycle - Calendar Apps (i.e. Flo, Apple Health App, Period Calendar) - Basal Body Temperature (BBT) Tracking: 1. Use a basal thermometer 2. Take your temperature every morning before getting out of bed 3. A temperature rise (~0.3-0.5°F) indicates ovulation.

When we think of muscles, we often think of strength, movement, and aesthetics. But did you know your muscle tissue is an incredible endocrine organ that influences everything from hormone balance to metabolic health? As I work to specialize in chiropractic neurology and women’s health, I’m here to break down why maintaining muscle health is crucial for women, especially as we age. 1. Muscle: More Than Movement – A Metabolic & Hormonal Powerhouse Dr. Gabrielle Lyon, a leading expert in muscle-centric medicine, describes muscle as the “organ of longevity.” When muscles are activated through exercise, they release myokines—hormone-like molecules that communicate with the rest of the body to regulate immune function, metabolic health, and even brain function. This is why muscle is sometimes called an endocrine organ! - Myokines help regulate blood sugar, support fat metabolism, and reduce inflammation. Maintaining muscle mass is essential not just for strength but for whole-body health, particularly for metabolic and cognitive resilience as we age. - Metabolic Benefits: Research shows that greater muscle mass can improve insulin sensitivity and reduce the risk of metabolic disorders. Muscle acts like a metabolic sink, using glucose for energy, which helps maintain balanced blood sugar levels and prevents excess fat storage. 2. How to Support Optimal Muscle Health: Nutrition, Exercise, and Supplementation CHECK OUT OUR ESSENTIALS COURSE (FREE) FOR MORE INFORMATION ON THIS - Nutrition: Building and maintaining muscle starts in the kitchen! Dr. Stacey Sims emphasizes the importance of protein intake for women, particularly as we age. Aim for high-quality protein sources with each meal (lean meats, fish, eggs, legumes) to support muscle repair and growth. According to research, spreading protein intake throughout the day—roughly 20-30 grams per meal—can enhance muscle synthesis, promoting lean muscle mass and metabolic health. - Exercise: Resistance training is your muscle’s best friend. Exercises like weightlifting, resistance band work, and bodyweight training stimulate muscle growth, which in turn boosts your metabolic rate. Studies show that combining resistance training with high-intensity interval training (HIIT) can maximize both strength and endurance, enhancing muscle health and hormonal balance. - Supplementation: Key nutrients such as vitamin D, magnesium, and omega-3 fatty acids are essential for muscle function. Creatine, often associated with athletic performance, has been shown to improve muscle strength and cognitive function, particularly in women. Dr. Sims points out that creatine is not only safe but beneficial for women, supporting strength, cognition, and overall muscle health.