When it comes to health, hormones and gut bacteria have a much bigger effect than many people realize. In fact, these two factors can destroy health even if everything else (diet, supplements, etc.) is optimized.
Conversely, regulating hormones and fixing gut bacteria can do a lot to boost health, even if not all the other factors are optimal. In fact, there are even studies about using certain hormone reactions to heal brain trauma.
If you doubt the very real power of hormones to affect everything from mood, to weight, to breast health, to bowel health, ask the nearest pregnant woman if she’s noticed any difference in these areas since becoming pregnant. Or ask the nearest 13 year old girl… carefully…
What factor contributes to weight gain during pregnancy? Hormone balance.
What causes weight fluctuations, bloating and other health symptoms throughout the course of a month? Hormones.
What causes men to naturally put on muscle more easily or lose weight more quickly? Hormones.
What is a huge contributing factor of growth in children? Hormones.
What controls ovulation, reproduction, pregnancy, etc? Hormones.
Yes, when it comes to losing weight or improving health, what do we focus on? Calories… or micronutrients… or diets. Those with symptoms like fatigue, skin issues, weight gain, weight around the middle, trouble sleeping, always sleeping, PMS, endometriosis, infertility, PCOS or other issues may find that addressing hormones is vital for recovery.
It is All About the Hormones
Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs. They work slowly, over time, and affect many different processes, including metabolism, sexual function, reproduction, mood and much more.
Endocrine glands, which are special groups of cells, make hormones. The major endocrine glands are the pituitary, pineal, thymus, thyroid, adrenal glands and pancreas. In addition, men produce hormones in their testes and women produce them in their ovaries. (source)
Hormones are produced in a complex process, but depend on beneficial fats and cholesterol, so lack of these important dietary factors can cause hormone problems simply because the body doesn’t have the building blocks to make them. Toxins containing chemicals that mimic these building blocks or that mimic the hormones themselves are also problematic because the body can attempt to create hormones using the wrong building blocks. Mutant estrogen anyone?
I’ve heard so many cases lately of people who have improved diet, started exercising, etc. but are still not losing weight or improving their health markers. After talking to many of these people, it seems that the factor they all have in common is an underlying problem with hormone balance.
I’ve written about Leptin and thyroid hormones before, and these are just a small piece in the complicated hormone system in the body. In a given day or month, a woman’s body will have fluctuations in hormones like estrogen, progesterone, cortisol, lutenizing hormone, prolactin, oxytocin, leptin, ghrelin, thyroid hormones, melatonin, serotonin and others.
How to Balance Hormones Naturally
The endocrine system is a complex system that we will probably never completely understand, but there are some basic things you can do to boost your body’s ability to create and balance hormones:
1. Eat Enough Healthy Fats
I’ve talked about this before, but the body is simply not meant to consume the man-made fats found in vegetable oils. The fat content of the human body is largely saturated fat, with only about 3% of the body’s fat coming from other types.
The 3% of the body made up of polyunsaturated fats contains both Omega-3 fats and Omega-6 fats in about a 50:50 balance. This ratio is extremely important for health, and it is often ignored. Seed based vegetable oils (like canola oil, soybean oil, etc.) are very high in Omega-6 fats and low in Omega-3 fats. Since the 1950s, these seed based oils have replaced many sources of saturated fats and Omega-3s in the diet. This is one of the reasons that most people are not getting enough vital Omega-3 fatty acids from their diet.
Not only are we consuming way too many omega-6 fatty acids from polyunsaturated vegetable oils, but we are not consuming enough beneficial Omega-3s and saturated fats. These types of fats are vital for proper cell function and especially for hormone function, as these are literally the building blocks for hormone production. When we don’t give the body adequate amounts of these fats, it must use what is available, relying on lower quality polyunsaturated fats.
The trouble is that polyunsaturated fats are less stable and oxidize easily in the body, which can lead to inflammation and mutations within the body. Emerging evidence suggests that that this inflammation can occur in arterial cells (potentially increasing the chance of clogged arteries), skin cells (leading to skin mutations) and reproductive cells (which may be connected to PCOS and other hormone problems).
Other types of fats, especially saturated fats, are vital for hormone health and balance as the body uses fats as building blocks for hormones. As this article explains:
When these important saturated fatty acids are not readily available, certain growth factors in the cells and organs will not be properly aligned. This is because the various receptors, such as G-protein receptors, need to be coupled with lipids in order to provide localization of function.
The messages that are sent from the outside of the cell to the inner part of the cell control many functions including those activated by, for example, adrenaline in the primitive mammalian fight/flight reactions. When the adrenal gland produces adrenaline and the adrenaline (beta-adrenergic) receptor communicates with the G-protein and its signal cascade, the parts of the body are alerted to the need for action; the heart beats faster, the blood flow to the gut decreases while the blood flow to the muscles increases and the production of glucose is stimulated.
The G-proteins come in different forms; the alpha subunit is covalently linked to myristic acid and the function of this subunit is important for turning on and off the binding to an enzyme called adenylate cyclase and thus the amplification of important hormone signals.
When researchers looked at the fatty acid composition of the phospholipids in the T-cells (white blood cells), from both young and old donors, they found that a loss of saturated fatty acids in the lymphocytes was responsible for age-related declines in white blood cell function. They found that they could correct cellular deficiencies in palmitic acid and myristic acid by adding these saturated fatty acids.
For this reason, Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties. My favorite way to consume it is to blend into coffee or tea. This is the highest quality one I’ve found. Other quality sources of fats include avocados, animal fats, olive oil, grass fed meats, pastured eggs, and raw dairy (for those who tolerate it). Quality seafood is also very important, as it is nature’s best source of naturally occurring Omega-3s.
Bottom line: Don’t eat fats like vegetable oil, peanut oil, canola oil, soybean oil, margarine, shortening, or other chemically altered fats. Choose fats like coconut oil, real butter, olive oil (don’t heat it!) and animal fats (tallow, lard) from healthy sources instead and eat lots of high Omega-3 fish.
2. Limit the Caffeine
I love coffee a lot, but the truth is that too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved, like pregnancy, presence of toxins, beneficial fat imbalance or stress.
Cut down the coffee if you can, or replace with beneficial herbal teas (here are my ten favorite DIY recipes). If you can’t or won’t cut the coffee, use it as a way to sneak in your beneficial fats by adding 1 tablespoon coconut oil to each cup and blending in the blender to emulsify. It is like a latte but with healthy fats! Here is the recipe I use and the only way I drink coffee.
3. Avoid Harmful Chemicals
Harmful chemicals found in pesticides, plastics, household cleaners, and even mattresses can contain hormone disrupting chemicals that mimic hormones in the body and keep the body from producing real hormones. Things like hormonal birth control can (obviously) do the same thing.
For those with a hormone imbalance or who are struggling to get pregnant, avoiding these unnecessary chemicals is very important! Cook in glass or non-coated metal pans (no non-stick or teflon) and avoid heating or storing foods in plastic. Find organic produce and meat whenever possible and don’t use chemical pesticides or cleaners. Here is a recipe for a natural cleaner.
Here are some additional tips for avoiding indoor toxins:
- Improving indoor air quality with plants
- 3 Simple Natural Indoor Air Cleaners
- 19 Natural cleaning tips
- Best water filter options
- How to avoid plastic in the kitchen
- How to reduce plastic use at home
Beauty products are another source of chemical exposure for many people. There are tens of thousands of chemicals in the personal care products we encounter daily, and most of these chemicals have not been tested for long-term safety. Avoiding these products can make a tremendous difference in achieving hormone balance. Start by making simple switches like homemade deodorant, and homemade lotion and even DIY makeup if you’re feeling adventurous. Check out my full index of natural beauty recipes here.
4. Prioritize Sleep
I can’t emphasize this one enough! Without adequate sleep, hormones will not be in balance. Period. (This is the one I struggle with the most!)
While you’re sleeping, your body is extremely active removing toxins, recharging the mind, and creating hormones. Skimping on sleep, even for one night, can have a tremendous impact on hormones and even one night of missed or shortened sleep can create the hormone levels of a pre-diabetic (source).
Try some of these tips to help improve sleep::
- Improve your sleep environment by removing artificial light, optimizing temperature and sound, and other stimuli.
- If possible, remove chemicals from your mattress and choose a non-toxic mattress that supports sleep naturally.
- Create a daily routine to help support your natural circadian rhythms. Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular.
- Eat a high protein/high fat snack a few hours before bed (7pm or earlier) or consume a lot at dinner. If you have trouble falling asleep, try these four tricks.
- Get a lot of natural light during the day, and spend at least 30 minutes outside each day if possible. The wide-spectrum of natural lighting helps boost serotonin levels which balance melatonin levels at night. In fact, my doctor routinely recommends that his patients get 30 minutes of sunlight or bright light within an hour of waking when they are working to balance hormones.
- Avoid artificial light as much as possible after the sun goes down. Install F.lux (it is free) on all computers and devices to reduce blue light and help you sleep better (it is also easier on the eyes).
- Drink enough water during the day and stop drinking about 2 hours before bed so you don’t have to wake up to use the bathroom.
- Take a soothing salt bath about an hour before bed with some relaxing music or a great book.
- Pray, meditate or find a way to reduce stress.
- Give yourself (or have someone else give you) a massage before bed to release stress and help relax (Personally, I love this for home-massage). Stretch before bed to relax muscles.
5. Supplement Wisely
Unfortunately, we live in a world where the food supply is often depleted of nutrients due to over-farming, the water is often contaminated with chemicals, and even the air can contain compounds that cause havoc in the body.
Ideally, we could get all of our nutrients from food, properly hydrate from water, and get enough Vitamin D from the sun on a daily basis. We’d get magnesium from the ocean and not get deficient in the first place since we’d be consuming adequate minerals from eating fresh seafood. Since this is rarely the case, supplements can sometimes be needed! I’ve shared the basic supplements that I take before, but certain supplements are especially helpful for hormone balance.
NOTE: Make sure to check with your doctor or health care professional before taking any new supplements, especially if you are on medications or contraceptives.
Maca– A hormone boosting tuber in the radish family with a long history of use in Peru. Women who use this often see improvements in fertility, reduction in PMS and better skin/hair. It can help men with sperm production, testosterone levels and muscle composition. Maca is a good source of minerals and essential fatty acids, which is one of the ways it supports hormone balance. It is available in powder form (least expensive option) or in capsules. Maca should be discontinued during pregnancy.
Magnesium– Magnesium is vital for hundreds of functions within the human body and many of us are deficient in this master mineral (here’s how to tell if you are). There are several different ways to get Magnesium: In powder form with a product like Natural Calm so that you can vary your dose and work up slowly, ionic liquid form can be added to food and drinks and dose can be worked up slowly,or transdermal form by using Magnesium oil applied to the skin (this is my favorite method). Topical application is often the most effective option for those with a damaged digestive tract or severe deficiency.
Vitamin D & Omega-3s– A pre-hormone is supportive of hormone function. Best obtained from the sun if possible, or from a D3 supplement. Make sure not to get too much, and optimally, get Serum Vitamin D levels checked to monitor levels.
Gelatin or Collagen- a great source of minerals and necessary amino acids. Gelatin and collagen powders support hormone production and digestive health in various ways. Gelatin powder can actually “gel” and is useful in recipes like homemade jello and probiotic marshmallows, while collagen protein does not gel but is easily added to soups, smoothies, coffee, tea or any other food. (I get both gelatin powder and collagen peptides from here)
Natural Progesterone Cream– PMS and menstrual troubles are often linked to specific hormone imbalances. Especially for those with short cycles or short second phase of their cycle (ovulation through start of menses), progesterone can be the issue. I’ve seen people add only natural progesterone cream and see symptoms greatly reduce. If you do use progesterone cream, do you own research, make sure you have a good brand that is soy-free and only use for the second half of your cycle (ovulation through menses). Check with a doctor or professional before using any hormone supplement.
6. Exercise The Right Way
For those with hormone imbalance, intense extended exercise can actually make the problem worse in the short term. Sleep is much more important, at least during the balancing phase, so focusing on relaxing exercises like walking or swimming and avoiding the extended running, cardio, and exercise videos, can help the body in the short term.
I personally like Rebounding, which is great gentle exercise and has additional health benefits.
While extended cardio can be bad, short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges you, but make sure to get help with form and training if you haven’t done these before as bad form can be harmful.
7. Consider Adding Herbs
Certain herbs and plants can also help the body bring hormones into balance. Of course, it is important to talk to a doctor before taking these, especially if a person is on hormonal contraceptives or other medications. Some herbs that I’ve personally used are:
Vitex/Chaste Tree Berry– Nourishes the pituitary gland and helps lengthen the luteal phase. It lowers prolactin and raises progesterone. For some women, this alone will improve symptoms.
Red Raspberry Leaf– A well know fertility herb that is also helpful in reducing PMS and cramping. It has a high nutrient profile and is especially high in calcium and is a uterine tonic. It is available in capsule form, but makes an excellent hot or cold tea.
Adaptogens- Herbs that help the body handle stress and support the adrenals. They are a great and natural way to work toward hormone balance for many people. This is a good primer on understanding adaptogens.
8. Support Digestive Health
The digestive system has much more of an impact on hormones than many of us realize. Not only is the digestive tract the source of many vital neurotransmitters in the body, but an imbalance in the gut can translate to an imbalance in neurotransmitter and hormones. Serotonin, a necessary neurotransmitter for sleep/stress balance is more concentrated in the gut than even in the brain! 70% of the immune system is found in the gut and it is quite literally the motherboard of many functions in the body. Even thyroid health has been linked to gut health.
What Hippocrates knew thousands of years ago seems just as true today… that “all disease begins in the gut.” Those who struggle with gut problems may have trouble ever achieving hormone balance without first addressing gut health. (This is the most comprehensive program I’ve ever seen for addressing gut health issues.)
9. Fix Your Leptin
Leptin is a master hormone, and if it is out of balance or if you are resistant to it, no other hormones will balance well. Fixing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation. Dr. Jack Kruse, a neurosurgeon, has a whole system for getting leptin into balance.
10. Continue With a Hormone-Balancing Diet
None of the above can be temporary measures, but need to be a whole lifestyle change in order to keep hormone levels in balance. Take it from a recovering perfectionist, though… baby steps are just fine!
Once you master these tips (or even just a few of them) make the changes stick by supporting your body with a whole foods, hormone-friendly diet. For in-depth guidance, I recommend my friend Magadalena Wszelaki’s Cooking for Balance e-course. It’s targeted for this purpose and leads you through every (baby) step of the process.
This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
The infographic below is a quick overview of steps to balance your hormones. Pin it or share it to save for later!
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Have you struggled with hormone problems? What helped you? Share below!
I started reading this, but when I read that the human body is 97% fat I stopped. That’s crazy, since the human body is 74% water. Where did you come up with that silly statement?
Sorry… that was poorly worded. 97% of the fat in the body is saturated…
97% SHOULD BE, with a poor diet the PUFAs (polyunsaturated fatty acids) become the dominant fat causing issues with sugar consumption into the cells and brain for energy, and overall causes and attributes to bodily chronic inflammation.
um.. I think you’ve just saved my life! wow… I’ve never read a more succinct, easy-to-understand explanation of hormones and how fats contribute to instability in the body. I’m definitely going to use this information because my hormones are OUT OF CONTROL! plus, I do need to sleep more. thanks so much for a great article!
I love your website, I refer to it often! I have a few questions, if you wouldn’t mind. What do you think about grapeseed oil in place of olive oil for roasting veggies? Can we get the health benefits of coconut oil if used topically as body lotion? Do fish oil capsules provide a good source of omega 3s compared with cod liver oil? And lastly, where would I find progesterone cream?
Grapeseed and Olive OIl can both oxidize easily when cooked. If you can, use coconut oil, ghee, tallow or a similar fat that won’t easily oxidize. You can get some of the benefits of coconut oil from using it topically but need to consume it to really feed the effect. Some fish oils do have good amounts of Omega-3s but lack the same levels of vitamins A, D and K which are also vital. I use this progesterone cream: https://www.amazon.com/gp/product/B001R6K51K/ref=as_li_ss_tl?ie=UTF8&tag=wellnessmama-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001R6K51K
I’ve not read anything about cooking, sautéing or frying with sunflower oil.
Anyone wanna weigh in on this?
Hi, I’ve been in process of balancing my hormones for adult acne and joint pain. New to me so gathering info and food products and supplements as I can. Do you recommend no sugar, sugar substitute stevia, raw sugar. Every site is a little different. I’ve taken out grains except white rice. I was wondering about the sugars?
I wrote about sugar here: https://wellnessmama.com/15/harmful-effects-of-sugar/
How much Maca should I be taking? I am a 28 year old woman. Thanks for the great post! As usual!
I take about 1/2 to 1 teaspoon a day, but if you have specific issues you are working with, you could take double that.
Can you put maca powder in coffee?
Yep
I’ve read when you take your other supplements, but when should you take your Maca?
Katie do you know if it’s ok to take maca during breastfeeding?
I know it’s contraindicated during pregnancy, but can’t find any info on it for breastfeeding.
This post is sooooooo timely for me 🙂 After decades of trying to combat acne with lotions and potions I have come to the conclusion that the change has to come from the inside and have been wanting to find out more about hormones and liver function, etc.
I don’t eat sugar but I haven’t totally cut out white flour and I do not get enough onega 3s. I only wish I didn’t find the taste of coconut oil so revolting, it sounds like it’s very beneficial.
Chinese medicine views acne as an imbalance of heat in the body. Any kind of eruptions, acne, rash, etc. shows that the body has too much heat in that area. Lotions and creams will do no good controlling it.
‘Healing with Whole Foods,’ by Paul Pitchford has been an excellent source for finding balance and understanding the body better from an Eastern Medicine viewpoint. (It has been my greatest source for clearing up my skin by improving my health. Now I’m reading it cover to cover to get a much better understanding of health)
You might also find ganosoap from DXN very beneficial to help with your skin conditions.
I use organic coconut oil AND organic unflavored coconut oil, You might want to try the unflavored one!
I get mine from swansonvitamins.com. Grapeseed oil is good at higher temperatures I use it almost daily in my ceramic cookware ( no olive oil can be used in those pans). If you want to cook without fat use (a less expensive) white wine to saute chicken, fish or vegetables and save the olive oil to drizzle over your food.
How much of these supplements should a person take? I’ve been taking Maca, but guessed on a dosage. The reviews on the FCLO say you need to take 8 tablets. Plus, some of these are very expensive, like the FCLO. Are there any alternatives if you are on a fixed budget?
I am sort of new here so… why should I not heat the olive oil? I like to use it when I roast my veggies. I didn’t realize that it should not be heated. I don’t use butter because my son is allergic to milk products so I use coconut oil and/or olive oil for everything.
Olive Oil oxidizes at high temperatures and is better in salad dressings or added once foods are already cooked. You can also use grassfed tallow for roasting veggies…
but what does that mean? when olive oil oxidizes?
I know it’s a bit late but Omg! Finally I’ve stumbled on someone saying NOT to heat olive oil! It drives me absolutely nuts when someone thinks they are cooking healthy because they are cooking with olive oil! It is such a delicate oil, all the molecules strands that are in it that make it SO good at low temperatures are absolutely destroyed by heat, making it utterly pointless! No to mention ruining the fantastic taste and palate that it has! Don’t cook with olive oil! Sprinkle it on toast or salads and really appreciate the flavour and health benefits!
Oh my God… So what are your suggestions instead of olive oil? I feel terrible since I’ve been using it for years to cook, actually thinking it was healthy.
I had no idea!!! we are always cooking with olive and or coconut oil in my house. Any thoughts on substituting with grape seed oil?
I have always thought that it is Not OK to cook with Virgin Olive oil because it is very heat sensitive BUT i thought that regular Olive oil is OK to cook with. Is this wrong/Is regular (not virgin) Olive oil also sensitive to heat?????
I must take exception with Katie on this and encourage her to amend this article after doing her research. Truth is olive oil is fine for frying. Hundreds of articles support it. There’s science behind it. Google it. Infact a recent Buzzfeed article which proclaimed “using olive oil for cooking is bad for you” garnered negative Facebook replies for miles and is suspected to be a paid ad for Wesson canola oil in disguise. It’s a major misconception and a trap that weeve fallen into. I urge you to read on before making the decision to stop using it in your cooking: https://healthimpactnews.com/2014/myth-buster-olive-oil-is-one-of-the-safest-oils-for-frying-and-cooking/
Thanks so much for this post. My doctor told me yesterday that I’m not producing progesterone and he, of course, gave me a prescription for progesterone. I knew that there had to be a way to take care of this naturally. Perfect timing! Love the info on the leptin, also. Thanks for your great blog.
You could also use natural progesterone cream, which is a lot safer than the prescription kind. There is a link to the one I use in my “Store” tab or you can probably find it locally. When I’ve uset it, I just put on fatty areas (butt, stomach, legs) each night for the second half of each cycle…
progesterone cream for second half of cycle? Do you mean from ovulation up to period?
That’s right — so if you chart, you do from ovulation to the start of your period. For people who don’t chart, it would be from day 14 until you start your period or day 30. (As per my ND)
I am sorry if this is a dumb question, what about if you don’t ovulate…just two weeks on and two weeks off? Thanks
If you are post menepausal you need to do further research and/or talk to your doctor about timing.
I’m perimenapausal and my doctor recommended using p. cream from day 7 to day 27 of my cycle.
Appropriate usage differs depending on your age. Don’t just go off what somebody says on a blog. Do your own research.
hi I cant find your store tab I am interested in what progesterone cream to use
I’m not a big fan of progesterone cream or any other OTC remedy for balancing hormones. Unfortunately, I was using bio-identical hormones after the OTC ones did nothing for me. I had some testing by a natural health care practitioner and found out that I was not clearing the by-products of the hormones and thus putting myself at risk for breast cancer.
After this experience, I ALWAYS recommend that women find a good naturopath or natural health care practitioner who is well versed in dealing with female hormonal issues. Get the tests done and figure out exactly what your body needs. We are all individuals and using a one-size fits all approach may be helpful to some but harmful for others. Sharing with the best of intentions!
You really caught my attention at endometriosis, as it’s a painful condition that’s been pestering me for years :/
So thank you for these tips!! 🙂
what about omega 6 from nuts (not oil, just the nuts) and what happens if you eat cooked nut flours? what about omega 6 from avocados? are you talking strictly omega 6 in oil form or all plant derived omega 6 (like nuts and avocados)? I know we aren’t supposed to overdo it on nuts but I do bake with nut flour and have wondered about oxidation when baking.
They can be an issue, but not nearly as problematic since they aren’t as concentrated as the oils. I do try to eat fish or take extra FCLO if I’m consuming a lot of nuts or nut flour though. From my understanding, there isn’t much oxidation when baking because they would smoke or burn before this point…
Ok good, I got a little nervous reading that (about the skin cancer esp. bc I’m at risk anyway bc of moles and family history)..I’m totally Paleo and don’t eat veg oils except olive oil (cold), but do eat my fair share of nuts, nut meals/butter and avocados, but I take fish oil every day as well.
Thanks for replying so fast!
Really, it isn’t so much about to much Omega 6’s. Your body needs them. What matters is the ratio of Omega 3’s, 6’s and 9’s. The ratios needed for this is 2:1:1. If you already get enough Omega 6’s and 9’s supplement with Omega 3’s like the suggested fermented cod liver oil or try cold pressed flaxseed oil.
What brand of coconut oil do you use to mix in your coffee?
This one… https://wellnessmama.com/go/tropical-traditions/
I so loved the article on adding the fat, vanilla and cinnamon, cardamnon to coffee, the good coffee, and various teas. Great way to get the coconut oil in. So understood, as Tibetans LOVE it if you have Yak and can get it to let you milk it, and then make Yak butter, as they make Yak butter tea—I am thinking very similar. Here is my question. After working with coffee blended drinks in one of our favorite stores (always wanted to run those machines—now I never have to crave one again), and making this a couple times, I realized—am I not hydrolyzing or homogenizing this fat? If it stays in solution, I believe I am, and this is what we do NOT want done to our fats. Am I right? What do you think?? So I just stirred it in today, and it was still yummmmmmmmm, in fact tasted much the same. I am thinking it looked more like what Tibetans enjoy.
Thanks for this post and the other on yum coffee/tea. These are so great!!
From my understanding, simply blending it at the temperature coffee is does not change the molecular structure at all. Coconut oil can be heated to high temperatures without a problem, ad would, as it cooled, separate on its own anyway… That is fascinating about the Tibetans!
Use suggest putting 1/4 c. Of coconut oil in coffee isn’t that like over 500 calories. That is a lot of calories for a women who is trying to keep calories down. If someone who is tring to lose weight on 1500 calories and 500 of those calories are coconut oil, that seems like a lot? Just wondering
FYI:
if you add any type of oil to your hot beverages, know that it holds the heat and you need to be extra cautious about the temperature BEFORE you sip….
(learn from MY mistake…)
Beautiful blog Katie! And you have explained it so well…
I want to know how good are flax seeds to get Omega 3. I am a pure vegetarian and have PCOS. Please help:)
flax seeds are the worst thing you can do for PCOS. the highest source of omega 3 plant based is chia seeds, however no amount of plant based omega 3 will be assimilated into DHA. Omega 3 are needed to be absorbed from animal products i’m afraid. there are 3 types of omega 3, they all convert to the true necessary one called DHA which is highest sourced from salmon. DHA is only sourced from animal products however you may be able to use seaweed. Just google for research.
Why would you say flax seeds are the worst things to do for PCOS? can you elaborate?
They are the worst for PCOS due to the high content of Phytoestrogens that they contain.
I have been cooking with avocado oil because olive oil can break down when heated and avocado oil is good for high heat. Now I found out that it is high in omega 6 and I’m wondering if I should stop using it? I can’t always use coconut oil in savory dishes, so what should I use…butter?
You can use butter, yes! Or you can split between avocado and butter to avoid using so much avocado. I still like a little avocado oil myself.
Make your own ghee. It is considered a superfood and is easy to make. You can find the recipe here: https://wellnessmama.com/24267/make-ghee/ … Just be sure you start with the best quality, grass fed butter you can afford.
Hi, Katie!
Thank you for this article. I have a question about my husband. He has some skin issues, looks like eczema. Since he can’t eat a lot of red meat because of his hemochromatosis, he eats a lot of fish (walleye). And he likes it to be fried, so I fry it for him every day in Canola oil. Do you have any suggestion – maybe other ways to cook it for him or what kind of oil should I use for frying fish? Also he likes hot stuff, like salsa and makes his own (really hot). So I wonder – eating a lot of hot food can imbalance gut flora? Thank you for your time and answers.
You could try baking it for him, or frying it in coconut oil or lard instead of canola.
I have been trying to switch to cooking with coconut oil and bought enough to fill up my deep fryer. The only problem is, it seems to make my daughter sick. She was trying to use it on toast and other things but she gets nauseous each time. Do you have a second best oil that would be almost as good as coconut? What are your thoughts on Grape Seed Oil? I use Olive oil but you can’t get it very hot.
Lard? ick…maybe Grape seed oil instead?
Hiya,
I’ve been getting the nausea as well after coconut oil but this is probably only going to last until you get used to it. I opt to put my coconut oil in my morning smoothie, and stick to organic butter on the toast!
I am somewhat surprised to see you advise the use of lard for cooking. For the past 30 years everything I have heard or read about lard has been negative and advised that it should be avoided. What has changed? I also remember a controversy several years ago about movie theaters using coconut oil to pop popcorn and how that was something to avoid.
I know new research is always in progress, but this advice seems to fly in the face of every bit of conventional wisdom. Can you shed some light on what has changed to make lard and coconut not the artery clogging poisons we have been told they are?
I am so glad you asked! I have written a couple of posts about this, but here is the main one: https://wellnessmama.com/1265/saturated-fat/
I have been hearing ppl and Dr, Richard Schulze talk about red/hot peppers for decades and never once heard a mention that good probiotics didn’t like them! In fact, they are very healing to the gut. Let him eat all the salsa he wants, don’t worry as long as it’s organic.
Yes, my sister took a lot if red pepper as Dr. Schulze suggested and was having toxic symptoms UNTIL she switched to organic!! (Dr. Schulze ALWAYS says to use organic)
Believe it or not, hot peppers are a favorite of bugs and are a high pesticide crop. I have family members who used to grow them commerically in Louisiana.
I would immediately stop using Canola Oil…do some research on that, it’s terrible for you body. Grapeseed, Olive and Coconut oil would be a healthy replacement. Maybe you could try baking or broiling the fish in a light panco breading to give it that “fry” crunch?
Also, Eczema is basically the skins way of responding to an allergy or sensitivity and in a huge percentage of cases it’s directly linked to dairy. If he gets the dairy out of his diet completely, he may see some relief!
I suffered from eczema for years, found out that dairy wasn’t a problem but onions, garlic, and other high sulfur foods were. Cut the onions, garlic, and horseradish and see if in three weeks if the man’s eczema clears up…my allergist says it is more common than you think. I have great relief and won’t go back.
I would stay away from Grapeseed oil. It is very high in PUFA. As I stated in an earlier post, make your own ghee! It is super healthy and easy to make. Just use the best quality, grass-fed butter you can find.
Hi I would love to get my hormones balanced ! I love your site! To simplify what oils/supplements would i take on a daily basis?
I stopped taking Green Pastures FCLO after the controversy arose last year. I see you linked to it and you say you are still taking it. Can you please advise as to which brand you recommend? I would start giving it again to my family and taking it myself if you recommend it.
Thanks in advance!
After a lot more research, I do still feel comfortable taking it in regular doses, but also think that the Rosita brand (available here https://wellnessmama.com/go/fclo/ is a good option to avoid the fermented debate…
Omega 6 goes down a pathway called the “arachidonic acid” pathway… its an inflammatory pathway in the body. Omega 3 goes down an anti-inflammatory pathway.. hence omega 3 are anti-inflammatory 🙂 so you can eat omega 6, as much as you want (kinda kidding)… as long as you balance it out with omega 3.. its a 3:1 ratio of omega 6 to omega 3 for optimal health… so do not take out omega 6 (these are good for you too, its about balance), just make sure you are getting enough omega 3… today, society averages a 30:1 ratio…aghhhh, no wonder we are having such inflammatory issues… hope this helps! and i LOVE this blog 🙂
Hello i am worried about my health actually i have hypothyroid problem almost last 8 years and also skin problem vulgaris.and now i have harmones problem my harmones level is high range plz tell me how can i do harmones balanced
Why would excersize be less important? Anyone I’ve known to look young are people who excersize and I’m assuming their hormones are normal or they wouldn’t look healthy or young. Is 30 minutes a day of 1 set of fast walking weight barring routine good?
What about the naturally occurring omegas 3,6,&9 that are found in hempseed oil.. Vital to the production of endogenous cannabinoids.. The endogenous cannabinoid system regulates every other system in the body, bring this system into balance then all others eventually follow..