Send us a textSummaryIn this episode, Brooke Davis discusses the vital role of nutrition in hormonal balance, specifically focusing on perimenopause and menopause. She emphasizes the importance of adequate calorie intake, macronutrients (protein, carbs, and fats), and the role of B vitamins and cholesterol in hormone production. Brooke also highlights the significance of reducing added sugars and processed carbohydrates, increasing fiber intake, consuming fatty fish, incorporating fermented foods, and eating a variety of fruits and vegetables. She provides specific strategies for managing hot flashes, improving sleep quality, reducing mood swings and anxiety, supporting weight management, and maintaining bone density.Keywordsnutrition, hormonal balance, perimenopause, menopause, calorie intake, macronutrients, B vitamins, cholesterol, added sugars, processed carbohydrates, fiber, fatty fish, fermented foods, fruits, vegetables, hot flashes, sleep quality, mood swings, anxiety, weight management, bone densityTakeawaysAdequate calorie intake and macronutrients (protein, carbs, and fats) are essential for maintaining hormonal balance.Reducing added sugars and processed carbohydrates can help prevent insulin resistance and weight gain.Increasing fiber intake supports digestion, blood sugar regulation, and estrogen excretion.Consuming fatty fish, fermented foods, and seeds rich in omega-3 fatty acids and phytoestrogens can support hormone production and balance.Specific nutrition strategies can help manage hot flashes, improve sleep quality, reduce mood swings and anxiety, support weight management, and maintain bone density.Sound Bites"The vital role that nutrition plays in hormonal balance""Foundational nutrition habits that are essential for supporting hormone balance""Reducing added sugars and processed carbohydrates"Chapters00:00Introduction: The Role of Nutrition in Hormonal Balance01:01Essential Nutritional Habits for Hormone Support14:18The Importance of Fatty Fish for Omega-3 Fatty Acids23:31Hydration and Managing Menopausal Symptoms24:40Strategies for Managing Hot Flashes28:02Improving Sleep Quality through Nutrition31:15Reducing Mood Swings and Anxiety with Food37:18Supporting Weight Management with Nutrition38:49Maintaining Bone Density through DietCoach Brooke Davis Links:Website: elysianwomen.orgLinkedIn: Brooke Davis - Owner - Davis FitnessFacebook: Brooke Davis, CPT Instagram: Brooke Davis  (@brooke_elysian)Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!Healthy Hormones Guide: https://elysianwomen.myflodesk.com/ki1a5240ag Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTISchedule a Free Discovery Call!: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call 

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