Looking to switch to a non-hormonal method? Trying to get pregnant? Simply seeking a change after experiencing unwelcome side effects? The transition off hormonal birth control can be liberating. Yes, liberating! Hormonal birth control did NOT work for me. Big thanks to physicians like Dr. Daniel Amen for presenting the research like: “taking birth control pills causes structural changes in the brain, alters neurotransmitter function, and messes with mood regulation.” Not to mention a study from Live Science. It found that the hypothalamus in women taking oral contraceptives was 6% smaller than in women who weren’t on the pill.

For me, I belong to the generation of women who were prescribed the pill as a teen for irregular cycles and acne. And now those teenagers are WOMEN I see every week in practice. They come in for Hormonal Imbalances, PCOS, Fatigue and Depression (and infertility). PCOS was the first symptom I experienced within a year of coming off of the birth control pill. Then the depression and anxiety were in full force a year or two after THAT. All because I went to my doctor in my early twenties for Brain Fog, Mood Swings and Fatigue! The very puzzle I was trying to solve became more complicated. But seriously — how LAZY is this? Prescribing a young woman the birth control pill for well-known hormone imbalances without any testing?! It’s for this reason that I’ve spent over the last twenty years trying to learn about my body and peel back the layers of my many Hormone Imbalances (some were caused by the pill, some were caused by my work-hard-play-hard lifestyle and others are a consequence of my genetics). 

How to transition off your hormonal birth control

If you’re feeling the side effects like I was and you are ready to transition off hormonal birth control, here are some tips.

1. Consult with Your Healthcare Provider: Before making any changes to your birth control regimen, it’s crucial to discuss your plans with a healthcare provider (NOT me or this blog post. This is not medical information). 
2. Finish Your Current Pack: To avoid mid-cycle bleeding and to keep your cycle more predictable, consider finishing your current pack of birth control pills. 
3. Support Your Body Through Lifestyle Choices: Engaging in regular physical activity, maintaining a balanced diet, ensuring adequate hydration, and managing stress can all support your body’s transition off hormonal birth control. I mean, come on, these are things you should be doing for your HEALTH and HORMONES anyway. 
4. Monitor Your Menstrual Cycle: After stopping hormonal birth control, it may take some time for your menstrual cycle to regulate. I list my favorite options below. 
5. Expect a Transition Period: It’s normal to experience a transition period as your body adjusts to the absence of externally supplied hormones. This period can vary from a few weeks to a few months.

What about the non-hormonal IUD? 

Going the IUD-route is a PERSONAL decision and one that requires “risk analysis” that only you can do. When my doctor recommended the copper, non-hormonal IUD to me, I was legit concerned with the known side-effects, at that time, which were: severe pain following the procedure, perforation and expulsion. But some women never experience any of this! If you are currently using a hormonal or non-hormonal IUD and it works for you, then Brava you probably shouldn’t even be reading this.  I will tell you that in all the years I’ve been practicing Functional Medicine, women are no longer just being prescribed IUD’s for pregnancy prevention; rather to correct Hormone Imbalances (PCOS, heavy or infrequent cycles, unwanted hair growth or loss, PMDD, acne, brain fog, PMS, migraines, etc). And the women who transitioned from the standard birth control pill to an IUD are frustrated with their fertility struggles because it has become difficult to Balance Hormones and reclaim their cycle. 

What I use instead

I find fertility trackers like Temp Drop and cycle trackers like Clue to be amazing chemical-free alternatives. In my opinion, cycle tracking is the way to go because it is a chemical-free way to nail down ovulation to the day (Temp Drop does a really good job of this!). Tempdrop tracks body temperature and other physiological parameters throughout the night, to help you determine ovulation patterns and fertile windows. Below are some others to help you track.  

• The Inito Fertility Monitor measures four critical hormones: Estrogen, LH (Luteinizing Hormone), PdG (Progesterone metabolite), and FSH (Follicle Stimulating Hormone). 
• Mira offers hormone scores, levels, and trends for LH, E3G (estrogen), and PdG.
• Daysy allows users to monitor their menstrual cycle and determine fertile and infertile days, supporting natural family planning efforts.

Get back to basics 

The role of diet and lifestyle in hormonal health cannot be overstated. The foods we consume not only provide the energy and nutrients necessary for our daily activities but also play crucial roles in regulating and balancing hormones within our bodies. 

• Diets rich in phytoestrogens (found in foods like flaxseeds, soybeans, and sesame seeds) can modulate estrogen activity in the body.
• Consumption of omega-3 fatty acids, prevalent in fatty fish, walnuts, and chia seeds, has been associated with reduced inflammation.
• Foods high in refined sugars and processed carbohydrates, for example, can lead to spikes in insulin levels, thereby affecting the delicate balance of other hormones, including those involved in reproductive health.
• Focusing on nutrient-dense foods can significantly support hormonal fluctuations.

Lifestyle plays a part

Beyond diet, lifestyle choices profoundly affect hormonal balance. Stress management techniques, such as mindfulness meditation and yoga, have been shown to positively influence hormonal health by reducing cortisol levels, a stress hormone that can disrupt other hormonal functions when chronically elevated. Additionally, regular physical activity and adequate sleep are paramount in maintaining a balanced endocrine system, as they help regulate stress and support overall well-being. 

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

Estrogen dominance is a situation where certain hormonal levels in a woman’s body go haywire (if YKYK!), which can lead to a bunch of different issues. Too much circulating estrogen can be a contributing factor for PCOS, PMS, PMDD, endometriosis and many more hormone imbalances. Evidence-based research here: PMID: 28778332. It’s like an orchestra playing that one instrument a bit too loud, and it’s messing up the whole dang song. When you’re super stressed or going through big changes, your body starts producing a lot of hormones like cortisol (the stress one), and not enough of others like progesterone, which helps balance things out. Without enough of these supporting hormones, your estrogen can take over and cause trouble. We are ALSO seeing more and more studies being done on the fluctuation of estrogen during trauma; indicating strong correlations between childhood trauma, estrogen dominance, endometriosis and PTSD (PMID: 25796471). 

Why Does this Happen?

Why does estrogen dominance happen? Stress, big changes and trauma are likely causes. Other causes include: 

• Eating foods with lots of chemicals: Some foods have special chemicals that act like estrogen, and eating a lot of them can make estrogen too strong.
• Not getting enough exercise or exercising TOO much: Running around and getting your daily amount of movement in helps keep everything in your body working right. But if you already have an adrenal issue and continue to over-work the adrenals, your body will be prompted to store fat and not burn it. I love low-impact, cortisol-reducing exercises like yoga, pilates and barre. I don’t do 45 mins of intense exercise, either. I love 15 mins of burst training. 
• Being around too many plastics: Some plastics have sneaky chemicals that act like estrogen too. Hello Phthalates and BPAs! 
• Stress: When you’re worried or stressed, your body makes less progesterone, giving estrogen a chance to take over the seesaw.
• Getting older: Sometimes, as we women get older, our bodies naturally make more estrogen compared to progesterone. Whomp whomp. 

What the Symptoms Look & Feel Like

This hormonal mess can make you feel all over the place, with emotions going wild, periods doing crazy things, and even your digestion not playing its part. It doesn’t stop there; your body’s look can change too, with acne, sudden weight around your belly, or your skin not looking its best. Estrogen dominance FEELS like:

• Depression
• Anxiety
• Fatigue
• Zero seggs drive
• Auto-immune disorder (in my case IBS) 
• Mood swings
• Irregular cycles

Estrogen dominance LOOKS like:

• Thin hair
• Acne
• Belly fat
• Dry skin 
• Hyperpigmentation

How to Deal with Estrogen Dominance

So what can you do? The first step is to understand what’s going on inside, which means talking to a doctor and getting tests done. I always say TEST and don’t GUESS. Then, it’s about making smart choices, like avoiding things in your daily life that could mess with your hormones even more (get rid of all that plastic!). Supplements may also be able to help; they can help your body clear out the extra estrogen. Below are some of my faves. 

1. DIM – to support detoxification of and a healthy estrogen balance; I like Indoplex from Integrative Therapeutics. 
2. Sulforaphane – to support the detoxification of estrogen; I like BroccoMax from Jarrow Formulas.
3. Calcium D-glucarate – to support the elimination of excess estrogen; I like Calcium D-glucarate from Integrative Therapeutics. 

You can also consider a daily dose of Ion Gut Support – I literally drop this into the whole family’s water bottles every morning to tighten up our gut lining. Remember, every woman is different, and so are our roads to recovery. What works for one might not work for another, and that’s okay. What’s important is you know how to listen to your body and understand its unique language. And most of all, don’t be afraid to reach out for help. Work with a practitioner to test-not-guess. It’s the most direct route to Hormone Balance! 

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

The connection between high cortisol levels and trauma is crucial to understand. Stress and traumatic events affect the body more than you know. Particularly, the endocrine and nervous systems. You know cortisol as the “stress hormone.” I talk about it A LOT. It is produced by the adrenal glands and is responsible for your stress response. Its functions include regulating:

• Blood sugar levels
• Managing metabolism
• Reducing inflammation
• Assisting with memory formulation

It also controls the sleep-wake cycle and boosts energy so that you can handle stress and restores balance afterward. You may not recall experiencing any childhood or recent trauma in your adult life… Yet, your friends and family characterize you as being overstimulated, reactionary and unable to calm. ADHD, anxiety, panic and anger are normal for you because you are always “ready to react.” Have you have been working hard to manage stress, fuel and hydrate your body and move in a way that makes sense for your hormone balance? Yet, are you still overstimulated and unable to calm? Consider this. “Trauma” is the word that would describe a negative event you witnessed or personally experienced that was emotionally painful in nature. It may have overwhelmed your ability to cope in that moment.

The Role of Cortisol in Trauma and Stress

When you experience a traumatic event or severe stress, the body’s immediate response is to enter a state of heightened alertness. This is often referred to as the “fight-or-flight” response. This reaction is mediated by the hypothalamic-pituitary-adrenal (HPA) axis. This rapidly increases cortisol production. Cortisol, along with adrenaline, prepares the body to deal with immediate threats. Everything will go up – your heart rate, blood pressure, and glucose levels. This will provide your body with a burst of energy and strength.

When stress or trauma is chronic or if you relive trauma through PTSD or memories, the HPA axis can become dysregulated. This can lead to abnormal cortisol levels. In some cases, this means prolonged high levels of cortisol, which can have various detrimental health effects.

Consequences of Sustained High Cortisol Levels

• Immune System Suppression: Chronic high cortisol levels can well, you can guess… it’s not good.
• Mental Health Issues: There is a link between high cortisol levels and depression and anxiety. Additionally, it can exacerbate the symptoms of PTSD.
• Memory and Cognition: High cortisol can impair cognitive functions, including memory and concentration.
• Physical Health Impact: Prolonged exposure to high cortisol levels can lead to medical conditions such as:
  • Hypertension
  • Cardiovascular disease
  • Weight gain
  • Metabolic issues like diabetes
• Hormonal issues: Hello mood swings, being unable to calm, poor sleep, poor digestion, etc.

Addressing High Cortisol Levels Related to Trauma

Addressing trauma and managing cortisol levels can involve both psychological and physical approaches. You may want to try psychological interventions such as:

• Cognitive Behavioral Therapy (CBT)
• Eye Movement Desensitization Reprocessing (EMDR)
• Trauma-informed counseling
• Or physical approaches like polyvagal exercises and nervous system regulation (my favorite – they’re FREE!!)

Should you Test your Cortisol levels with a Saliva Test?

Cortisol should rise in the morning and fall through the afternoon. So, don’t get a saliva test. Instead, get a full hormone panel so you have the whole picture. In my practice, we often get to a patient’s Root Cause of their hormone imbalances. Often we discover heavy metal, mold and candida overgrowth. Then, after following a tailored protocol to heal their gut and liver, if they are still experiencing overstimulation and an inability to calm, we’ll work towards resolving trauma through self-regulation.

Polyvagal Exercises & Nervous System Regulation

Polyvagal exercises are innovative tools designed to activate the body’s parasympathetic nervous system. Thereby, they promote a sense of calm and safety. They are rooted in Dr. Stephen Porges’ Polyvagal Theory. These exercises leverage the understanding that our nervous system controls our response to stress and perceived threats. By engaging in such activities, you can influence your vagus nerve. The vagus nerve is the main component of the parasympathetic nervous system. This stimulation helps shift the body away from a fight-or-flight state. Instead, it moves towards a state of rest and digest, where healing and regeneration occur.

Nervous system regulation, in a lot of ways, can be the hormone balancing tool you never knew you needed.

Ten Vagal Toning Exercises to Try

1. Shoulder shrug + release
2. Hum
3. Reach out to someone you love and really connect
4. Stretch (knees-to-chest is my fave!)
5. Sing
6. Lay down and relax one muscle at time from feet to head
7. Rebound
8. Deep breathing (in for four counts – hold for four counts – exhale for eight)
9. Close your eyes and orient your senses (what do you hear, smell, etc)
10. Alternate nostril breathing

I like this list because it not only functions as stress management but can become a part of your self-care routine. Understanding how to self-regulate and lower cortisol has been one of the greatest gifts I gave myself. Additionally, practices like mindfulness meditation, regular physical activity, adequate sleep, and healthy nutrition can support the regulation of cortisol levels.

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

For the longest time, I was under the impression that worries about insulin were reserved exclusively for those diagnosed with diabetes. That belief held strong until my experience after my daughter’s birth drastically changed my outlook. Today, I want to share my story, the impact of insulin on our health, especially for women over 30 navigating the phases of perimenopause and menopause, and importantly, how it’s all manageable. Let’s dive in. 

What is insulin?

Insulin is a hormone that plays a crucial role in managing your body’s metabolism. It is produced by the pancreas, specifically by the beta cells of the pancreatic islets. The primary function of insulin is to regulate the level of glucose (sugar) in the bloodstream. It helps keep blood glucose levels within a normal range by signaling cells to take in glucose from the blood. This process lowers the blood glucose level and provides cells with the glucose they need for energy.

Here’s a breakdown of its key roles:

• Glucose Regulation: When you eat, carbohydrates in food are broken down into glucose, which enters the bloodstream. This increase in blood glucose levels triggers the pancreas to release insulin. Insulin then facilitates the uptake of glucose by the body’s cells to be used as energy or stored for future use.
• Energy Storage: Insulin not only helps cells absorb glucose but also plays a role in storing it for future energy needs. In the liver and muscle cells, it promotes the conversion of glucose into glycogen, a storage form of glucose. When blood glucose levels are low, glycogen can be converted back into glucose.
• Fat Storage and Utilization: Insulin also affects fat metabolism. It promotes the synthesis of fats from glucose and inhibits the breakdown of stored fat. Essentially, when insulin levels are high, the body tends to store fat rather than use it for energy.

Insulin and diabetes 

In individuals with diabetes, the body’s ability to produce or respond to insulin is impaired, leading to elevated levels of blood glucose. Type 1 diabetes is characterized by the body’s inability to produce insulin due to the autoimmune destruction of the insulin-producing beta cells in the pancreas. Type 2 diabetes, on the other hand, is marked by the body’s resistance to insulin and often a gradual decrease in insulin production over time. Managing blood glucose levels in diabetes often requires the administration of insulin (for Type 1 diabetes and some cases of Type 2), dietary adjustments, and lifestyle changes to ensure blood sugar levels remain within a healthy range.

Why get insulin checked if you’re over 30? 

• Early Detection of Diabetes: Both Type 1 and Type 2 diabetes involve insulin imbalances. While Type 1 diabetes is less common and generally diagnosed earlier in life, Type 2 diabetes risk increases with age. Early detection through insulin and blood glucose testing can lead to better management and prevention of complications.
• Identifying Prediabetes: Prediabetes, where blood sugar levels are higher than normal but not high enough to be classified as diabetes, often shows no symptoms. Checking insulin levels can help identify prediabetes, which can then be managed through lifestyle changes to prevent progression to Type 2 diabetes.
• Monitoring Insulin Resistance: Insulin resistance increases with age and is a precursor to Type 2 diabetes. It occurs when cells in muscles, fat, and the liver start resisting or ignoring the signal that insulin sends out to grab glucose from the bloodstream. Early detection of insulin resistance can be crucial in implementing dietary and lifestyle interventions to reduce its impact. 
• Weight Management: High levels of insulin can make weight management more challenging since insulin promotes the storage of fat. Understanding one’s insulin sensitivity can assist in tailoring diet and exercise plans to manage or lose weight effectively.
• Heart Health: There’s a link between insulin resistance and an increased risk of cardiovascular disease. Insulin resistance can lead to higher levels of glucose and fats in the blood, raising the risk for heart conditions.
• Polycystic Ovary Syndrome (PCOS): For women, checking insulin can be important if symptoms of PCOS are present. PCOS is often associated with insulin resistance and can impact menstrual cycles, fertility, and increase the risk of diabetes.
• Comprehensive Health Check-up: After the age of 30, it’s a good practice to undergo regular comprehensive health check-ups, including screening for potential metabolic syndromes which involve insulin resistance.
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Are you at risk for insulin resistance?

Factors contributing to insulin resistance:

• Obesity: Particularly excess fat in the abdominal area.
• Sedentary Lifestyle: Lack of physical activity can worsen insulin resistance.
• Diet: A diet high in sugars, refined carbohydrates, and processed foods can increase the risk.
• Age: The risk increases as you get older.
• Sleep Issues: Poor sleep or sleep disorders can contribute to the development of insulin resistance.
• Genetics: There may be a genetic predisposition to insulin resistance.
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How to combat insulin resistance 

Managing and reducing insulin resistance involves lifestyle changes such as adopting a healthy diet rich in fiber and low in refined sugars, increasing physical activity, losing weight, especially around the waist, and getting adequate sleep. Medications may also be prescribed by healthcare professionals to help manage blood sugar levels. Early detection and management of insulin resistance can significantly reduce the risk of Type 2 diabetes and other associated health conditions.

My personal journey 

Shortly after having my daughter, when my milk supply started to decline, a lactation consultant recommended snacking on peanut butter and crackers throughout the day. Needless to say, I followed those instructions with a bit of too much enthusiasm but without the necessary physical activity. The truth hit hard when I realized the glucose from my hearty snacking was being stored as fat around my midsection due to low activity levels. Back then, little did I know, I was ticking off all the boxes for insulin resistance symptoms without realizing it.

Symptoms of insulin resistance I experienced:

1. Weight-loss resistance
2. Constant hunger
3. Feeling exhausted all the time
4. Brain fog
5. Trouble sleeping
6. Increased belly fat
7. Tingling sensations in my hands and feet

Where to start measuring insulin

The best initial step in understanding your insulin levels is to look at your A1C, which provides an average blood sugar level over the past three months. Additionally, reviewing your fasting glucose and fasting insulin levels can offer more insight into your current state. In the realm of functional medicine, signs of insulin resistance start to show once your HbA1C exceeds 5.2. This was a critical piece of knowledge I wish I had understood sooner.

I healed! You can, too

Insulin resistance is entirely reversible through proper nutrition, supporting any deficiencies with supplements, and making lifestyle adjustments. For many, knowing where to start is the biggest hurdle. That’s why I developed “Daily Essentials for Hormone Balance,” a comprehensive guide designed to help you create a daily strategy focused on reducing inflammation, regaining insulin sensitivity, and balancing blood sugar.

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

Does a coveted good night’s sleep sometimes feel like an elusive dream? Tossing and turning through the night, the frustration of poor sleep is an all-too-familiar feeling for many women I see. It’s not just about the grogginess or the struggle to stay awake the next day; it’s the deeper, ongoing battle that can take a toll on both mental and physical health. Who can function on no sleep?! So what can you do? Consider how hormone imbalances might be playing a part! Here are my top 10 tips for getting that good sleep – keeping your hormones in mind. 

Begin and end each day with three rounds of box breathing

Manage stress and intentionally regulate your nervous system with polyvagal toning exercises and/or breathwork within an hour of going to bed. With your right hand on your heart and your left hand on your belly – inhale for four counts – hold for four counts – exhale for eight counts. Repeat two more times. Beginning and ending the day with engaging the vagus nerve and your parasympathetic nervous system will help you regulate your nervous and endocrine (hormone) systems. 

Create a nightly wind-down routine

One hour before bed I take my stress management supplements, make a cup of my turmeric tea and color in my coloring book. This has improved the quality of my sleep ten-fold. I call it my nightly wind-down routine. This aids in falling asleep by signaling to my brain that it’s time to shift from the day’s activities to rest, effectively reducing my stress and anxiety levels which inhibit sleep. By engaging in relaxing activities and minimizing exposure to stimulating screens and environments, my body begins to activate its natural relaxation responses, easing into a state conducive to sleep. This regular pre-sleep ritual also reinforces my body’s internal clock or circadian rhythm, improving my overall sleep quality and making it easier to fall asleep consistently each night.

STOP eating like a bird all day (and then having a big meal for dinner)

In order to have good quality sleep you need stable blood sugar. So many of the patients that begin working with me “backload” their kCals because they are either too stressed all day and don’t have an appetite, too busy and forget to eat, or are trying to cut kCals and don’t eat enough protein + fat + fiber consistently to keep their blood sugar stable. When blood sugar levels drop too low (hypoglycemia), it can trigger the release of hormones such as adrenaline and cortisol, which are designed to increase blood sugar but also stimulate the body, making it harder to fall asleep or causing you to wake up during the night. On the other hand, maintaining stable blood sugar levels through balanced meals and snacks helps prevent these disruptive hormonal spikes, promoting a smoother transition to sleep and improving your quality of rest.

STOP going to bed at different times every night and allowing yourself to scroll 

Blue light emitted from your device is not only stimulating, which signals the adrenal glands to produce your stress hormone cortisol, but social media itself is not an effective way to “wind down” to support the quality of your sleep and your circadian rhythm. Implement your own wind down routine! Plus, going to bed at the same time each night helps regulate your body’s internal clock. Can’t sleep? Stop scrolling!

Get outside first thing in the morning

My circadian rhythm becomes “off” and my sleep suffers when I don’t get outside. This makes sense because in a 2020 study, the group that did not get daily sun exposure needed to supplement with Vitamin D for better sleep quality when compared to the group who got at least thirty minutes of daily sun (PMID: 32144371). I downloaded the Dminder app to track my conversion of Vitamin D from the sun in conjunction with my Vitamin D supplementation. I find this app fascinating and it’s free!  Don’t forget that Vitamin D is a hormone! And we not only need adequate levels to sleep well but also to produce adequate levels of other hormones. Women in my practice typically do well when their Vitamin D is between 30 and 50 ng/mL. I recommend checking your Vitamin D (simple serum test) four times/year and twice/year (end of summer and end of winter) at the very least. 

Don’t drink alcohol or caffeine late in the day

Okay I feel like this should be a no-brainer but it’s not! Caffeine is a stimulant, right? It fires up your central nervous system, making you feel more awake and alert. That’s great for the morning rush or a mid-afternoon slump, but not so much when you’re trying to wind down. The thing is, caffeine can linger in your body for hours — typically, it takes about 5 to 6 hours for just half of the caffeine you consumed to be eliminated from your body. So, if you’re sipping on coffee or anything caffeinated late afternoon or evening, it’s still kicking around in your system come bedtime, keeping your brain on high alert when you’re trying to power down. 

Minimize alcohol consumption

Alcohol might help you fall asleep faster, it’s true. But, as it’s metabolized through the night, it disrupts your sleep cycle, particularly the REM stage, which is needed for restorative sleep. So while it can help you fall asleep, it actually prohibits that deep sleep you actually need later in the night. 

Wear blue light blocking glasses before bed

Put on a pair of “junk-light-blocking glasses” when the sun sets and wear them until you go to bed. These things will help filter out blue light from screens and artificial lighting (your tv, phone, computer, etc). Why is blue light bad? It suppresses the production of the hormone melatonin. Melatonin helps to make you feel sleepy. By wearing these glasses, you reduce your exposure to blue light, thereby helping your body ramp up melatonin production at the right time, making it easier to fall asleep. *FYI: My current faves are the “nightfall aviators” from Block Blue Light.

Take Reacted Magnesium in the evening 

Take Reacted Magnesium to support circadian rhythm and help your goal of prioritizing sleep because it has:

1. Magnesium Malate – great for muscle aches, pains and Fibromyalgia
2. Magnesium Citrate – it preserves the gut and relieves constipation
3. Magnesium Glycinate – this calming form of magnesium is great for improving sleep, and reducing anxiety and depression

Reacted Magnesium is available in my dispensary from StanStore. 

Take a 10-15 min minute walk after your largest meal

Whatever is your biggest meal of the day, take a walk after! I usually sleep better after eating a light dinner, but in the summer since it stays lighter longer I can sneak out for a walk in the evenings. Walking is going to improve glucose utilization and help you reverse insulin resistance. Insulin resistance can make it harder to fall asleep due to its impact on blood sugar levels and the body’s hormonal balance. When the body becomes resistant to insulin, it struggles to efficiently use glucose for energy, leading to higher blood sugar levels. This imbalance can cause fluctuations in energy and mood, as well as trigger the release of stress hormones like cortisol, which can increase alertness and make it difficult to relax and fall asleep. I hope you incorporate one or all of these tips to help you get a better night of sleep!

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

Ever since I went down the nervous system regulation RABBIT HOLE last summer, I decided to give hyperbaric oxygen therapy a try. Breath work was already a fave “go-to” self-regulation technique so why not? Little did I know how complementary HBOT would be to my genetic makeup and current phase of life? Oxygen has proved to be a useful tool in getting regulated while I process trauma. 

What is Hyperbaric Oxygen Therapy (HBOT)? 

Hyperbaric oxygen therapy (HBOT) involves breathing pure oxygen in a pressurized room or chamber. This therapy is commonly used to accelerate the healing process for conditions such as carbon monoxide poisoning, non-healing wounds, and certain types of infections. By increasing the oxygen levels in the body under pressure, HBOT can enhance tissue repair and promote overall healing. But you can use it, too! 

How does HBOT work? 

Hyperbaric Oxygen Therapy (HBOT) is like giving your body a big hug with lots of oxygen. Imagine you are a superhero, and your body needs a special power boost to heal and feel better. HBOT puts you in a cozy, pressurized room where you get to breathe in super-duper oxygen. This extra oxygen helps your body heal faster. Just like how eating healthy food makes you grow big and strong, breathing more oxygen in HBOT helps your body heal faster and fight off sicknesses. So, in simple words, HBOT is like a special oxygen treat that helps your body heal and stay healthy by giving it a big dose of superhero oxygen power (LAUGH!). 

What would I use HBOT for? 

Here are some things us unregulated folks might use it for:

1. Enhancing Recovery: HBOT may help speed up recovery after intense physical activities like workouts or sports by reducing muscle soreness and promoting tissue repair.
2. Boosting Energy Levels: The extra oxygen intake during HBOT sessions can boost energy levels, helping combat fatigue and enhancing overall vitality.
3. Improving Skin Health: HBOT has been linked to promoting collagen production, improving skin elasticity, and helping wounds or skin conditions heal. 
4. Supporting Immune Function: By increasing oxygen levels in the body, HBOT can bolster the immune system. Who doesn’t want a better functioning immune system?!
5. Relieving Stress and Anxiety: The calming environment of a hyperbaric chamber combined with increased oxygen levels = a more relaxed, less stressed you. 
6. Promoting General Wellness: Regular HBOT sessions can contribute to overall well-being by supporting cellular health, reducing inflammation, and enhancing circulation.

What are some other benefits to HBOT? 

There’s evidence to support using HBOT in the treatment and prevention of injuries to the nervous system. (PMID: 33818447). Research has shown that HBOT can have beneficial effects in various scenarios related to nerve damage and protection. HBOT also reduces inflammation! (PMID: 38165200). HBOT has been found to have the additional benefit of reducing inflammation, which can be significant in various medical conditions. This anti-inflammatory effect adds to the therapeutic value of hyperbaric oxygen therapy.

Where can you try HBOT? 

You can look for a hyperbaric treatment center that focuses specifically on providing HBOT. These centers may offer a range of hyperbaric services and have dedicated staff trained in delivering hyperbaric treatments. Some clinics and wellness centers provide HBOT as part of their services for general health and wellness purposes. These facilities may offer HBOT in a spa-like setting tailored for relaxation and rejuvenation. See if your physician offers this service! HBOT might be expensive, so if your physician doesn’t offer it and you can’t afford it, check out these FREE nervous system regulation strategies to do instead.  Before scheduling HBOT, it’s crucial to consult with YOUR healthcare provider. Unless you’ve seen me in person, it ain’t me. 

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

When hormone imbalance symptoms and micronutrient deficiency symptoms MEET… Ask your doctor to run a micronutrient deficiency panel so you can test-not-guess the root cause of your symptoms. What’s a micronutrient deficiency panel? Basically, a test that measures the levels of essential vitamins and minerals in your body. This panel includes tests for various micronutrients such as vitamins (like vitamin D and vitamin B12) and minerals (like iron, zinc, and magnesium). The results from this panel can help your healthcare provider identify any deficiencies or imbalances. Then, you can determine the best plan of action to take moving forward (maybe you need to supplement?). Below is a quick hit-list of common micronutrient deficiencies. All supplements are currently available from my dispensary button in my StanStore. 

A Common Micronutrient Deficiency – B-9 & B-12

This one is personal! I spent YEARS bouncing between doctors – everyone said “You’re fine.” And then I started working with a functional medicine practitioner. After getting diagnosed with Adrenal Dysfunction and Excess Estrogen my doctor made specific lifestyle and dietary modifications (along with the glorious supplementation of DIM, TMG NAC, Methyl-B12 & Reishi) and I slowly regained my health. B9 and B12 popular micronutrient deficiencies. They can occur due to factors like:

• Inadequate dietary intake of folate-rich foods (common in vegans and vegetarians)
• Malabsorption issues (such as pernicious anemia or gastrointestinal surgeries)
• Certain medications that interfere with B12 absorption
• Conditions affecting the stomach or intestines
• Pregnancy-related increased folate demands
• Certain medications like anticonvulsants that deplete folate levels

If this is you, supplement with Seeking Health Methyl B12 with L-methylfolate, Active B12, or L-methylfolate.

Iron

Iron is also a popular micronutrient deficiency. This can occur for a lot of reasons, too including:

• Inadequate dietary intake of iron-rich foods like red meat, poultry, fish, and leafy green vegetables
• Conditions that affect iron absorption like celiac disease or gastrointestinal surgeries
• Increased iron requirements during pregnancy or growth periods
• Chronic blood loss from conditions like ulcers or heavy menstrual bleeding
• Certain chronic illnesses that interfere with iron metabolism

If this is you, try to supplement with Thorne Iron Bisglycinate. All in all, genetically, my body vibes really well with a diet that includes animal protein like grassfed beef, but I completely understand the cultural predicament this presents for people who follow a vegan diet for philosophical reasons. Heme-iron from beef and organ meat is highly absorbable and helps us fight fatigue by building new red blood cells (critical during our menstrual cycle, gals).

Magnesium

Women over 30 are (likely) not meeting their daily requirement for Magnesium and Vitamin D no matter what they eat or how much time is spent outdoors. Consistent supplementation with Mag and D are game changers for so many women over thirty who are struggling to balance their hormones. This is because magnesium is a co-factor for the production of hormones and Vitamin D is a hormone in and of itself. Ortho Molecular Reacted Mag + Seeking Health D3K2 are the ones that I personally take and recommend to my patients. 

Vit-D

More on Vitamin D. It is actually a hormone the kidneys produce that controls blood calcium concentration and impacts the immune system. Vit D is also known as calcitriol, ergocalciferol, calcidiol and cholecalciferol. Vitamin D is also mostly produced in the skin in response to sunlight. It is also absorbed from the food you eat. Truthfully, in a sunny state like Louisiana my patient’s diagnosis of Vitamin D deficiency baffled her since she spends a majority of her time outdoors. Underlying gastrointestinal (hello, leaky-gut!) and liver dysfunction greatly impact Vitamin D’s upregulation, integration and assimilation making it VERY POSSIBLE to be Vitamin D deficient while residing in a sunny state. Adequate Vitamin D slows the activity of the H-P-A axis, thereby reducing cortisol and decreasing your stress response. I’m huge proponent of getting OUTSIDE but I’m also realistic and check my own Vit-D levels when the seasons change to ensure I’m getting enough. I have to continually support my adrenal glands to keep my own stress response in check. 

Zinc

Zinc is required for the conversion of Thyroid Hormone T4 to T3. Zinc acts as an adaptogen by assisting the adrenals in managing excess Cortisol. Zinc assists in maintaining balance between estrogen and progesterone. You can supplement with either a high quality multivitamin that has around 10mg of Zinc in it or get more Zinc-rich foods like: meat, shellfish, chickpeas, pumpkin seeds and sesame seeds.  Also, thanks to a 2021 study we now know you can boost testosterone levels (and sexual function! holla!) with zinc supplementation. Have your doctor test your serum zinc and go from there! I’ve had patients supplement from 50 – 200mg depending on their needs. Everyone is different. Try Ortho Molecular Reacted Zinc.

Don’t forget to explore more of my blog posts and reach out if you have any questions.

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The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.