Hormone Balance For Dummies

Title Page
Copyright Page
Table of Contents
Introduction
	Foolish Assumptions
	Icons Used in This Book
	Beyond This Book
	Where To Go From Here
Part 1 Understanding Hormone Balance and Why It’s Important
	Chapter 1 Hormone Balance for Life
		Defining Hormone Balance
			Honoring all experiences
			Introducing your hormones
			Clarifying the components of balance
				Biological factors
				Psychological factors
				Social (and environmental) factors
			A root-cause revolution
		Knowing When Your Hormones Are Off Balance
			Stuck with symptoms
			Hormonally driven conditions
			Hormonally driven disease
			Finding hope and success amid a diagnosis
		Maintaining Hormone Balance
			Finding motivation
			Taking radical responsibility
			Short- versus long-term measures
		Why Hormone Health Matters More Than Ever
			Long-term risks of imbalances
			Gender-specific risks
			Balance: A gift that keeps on giving
	Chapter 2 Getting to Know the Endocrine System
		Understanding the Major Hormones and Their Jobs
			Stress hormones: Cortisol and adrenaline
				Cortisol
				Adrenaline (epinephrine)
			Blood sugar hormone: Insulin
			Precursor hormones: Pregnenolone and DHEA
				Pregnenolone
				Dehydroepiandrosterone
			Reproductive hormones: Estrogen, progesterone, androgens, and testosterone
				Estrogen
				Progesterone
				Androgens
				Testosterone
			Sleep hormone: Melatonin
			Thyroid hormones: T3 and T4
			Growth hormone: Human growth hormone
			Happy hormones: Dopamine, oxytocin, serotonin, and endorphins
				Dopamine: The reward and pleasure hormone
				Oxytocin: The love and bonding hormone
				Serotonin: The mood stabilizer
				Endorphins: The feel-good chemicals
		Getting to Know the Different Types of Hormones
			Steroid hormones
			Peptide and protein hormones
			Amino acid–derived hormones
			Glycoprotein hormones
			Eicosanoids
		Reviewing the Function of Your Endocrine Glands and Organs
			Primary glands
			Secondary organs
		Keeping Time with Your Hormonal “Clocks”
			Circadian rhythms: The 24-hour clock
			Infradian rhythm: Beyond 24-hour clock
	Chapter 3 Meeting the Hormone Hierarchy
		Understanding the Cooperative Nature of Hormones
			Breaking down the hormone hierarchy
				Tier 1: Foundational hormones
				Tier 2: Intermediate hormones
				Tier 3: Specialized hormones
			Hormones outside the hierarchy
			Falling dominoes: Why one hormone imbalance usually leads to another
				Tier 1: Cortisol
				Tier 1: Insulin
			Revealing the chemistry of hormone communication
				How the body uses hormones to communicate
				How hormones communicate with each other
		Supporting Hormone Metabolism and Excretion
			What happens when hormones “finish” their job?
			The threat of “hormone mimicking” chemicals
			Support for your “detox” organs
				The liver: Your primary detoxifier
				The large intestine
				The kidneys: Filtering your blood
				The lungs: Breathing out toxins
				The skin: Your largest detox organ
				The lymphatic system: Clearing cellular waste
				Additional approaches
	Chapter 4 Understanding Sex Hormone Transformation
		Reviewing the Stages of Female Hormonal Transformation
			Preteen and teenager
				Preteens: The beginning of hormonal awakening
				Teenage years: Puberty hits
			Reproductive years and preserving your fertility
			Pregnancy and post-pregnancy
			Perimenopause and menopause
			Post-menopause
		Understanding Male Hormonal Transitions
			Preteen and teenager
				Preteens: The hormonal surge
				Teenage years: Puberty hits
			Reproductive years
			Andropause
	Chapter 5 Linking Hormone Health to Overall Health
		Nervous System
		Digestive System
		Immune System
		Lymphatic System
		Reproductive System
		Skeletal System
		Cardiovascular System
		Integumentary System (Skin)
		Respiratory System
		Urinary System
		Your Senses
			Smell
			Sight
			Hearing
			Taste
			Touch
		The Power of Exercise
Part 2 Investigating the Rising Rates of Hormonal Issues
	Chapter 6 Examining Escalating Rates of Global Reproductive Challenges
		Rising Reproductive Health Issues for Women
			Period (menstruation) concerns
				The sneaky saboteurs of your menstrual cycle
				Painful periods
				Missing or irregular periods
			Infertility
			Androgen excess
				Reasons PCOS is on the rise
				Enhanced athletic performance and PCOS
				The four types of PCOS
				Trauma and PCOS
			Endometriosis
				Prevalence of endo
				Rising Rates of endo and further study
				Adenomyosis Versus endometriosis
				Treatment options
			Fibroids
		Rising Reproductive Health Issues for Men
			Declining testosterone
			Decreasing sperm count
			Male sexual dysfunction
	Chapter 7 Unpacking Global Crises in Health
		Understanding the Global Metabolic Health Crisis
			The growing frustration with traditional weight-loss advice
			Other key contributors to the crisis
			Type 2 diabetes and insulin resistance
			The rise of weight-loss drugs
				Risks and side effects
				Natural ways to boost GLP-1
			Hypo- and hyperthyroidism
				Hypothyroidism
				Hyperthyroidism
				Investigating the root causes
				The impact on women
				Accurate thyroid testing
		Assessing Adrenal Dysfunction
			Our “normal” isn’t normal
			High and low cortisol: What it means for your body
		Declining Mental Health
			Anxiety and depression
			Cognitive function
	Chapter 8 Understanding Your Unique Hormonal Profile
		Investigating Influences before Birth
			Parental preconception health
				Maternal health and influence
				Paternal health and influence
			Gestation
			Generational trauma
			Exposure to endocrine disruptors and toxins
		Considering Early Life Influences
			Adverse childhood experiences
			Parental care and bonding
			Exposure to a toxic world
		Understanding Genetic Contributions
			Individual variation in endocrine systems
			Your genes don’t define you
	Chapter 9 Overloading the Nervous System
		Meeting Your Nervous System
			Epigenetics and generational trauma
			Your nervous system’s “fingerprint”
			The silent navigator of your life
				How do the nervous and endocrine systems work together?
				Why does your nervous system seek the familiar?
				How do relationships affect hormonal balance?
				What is the importance of connection?
				What about your brain?
			Operation of the nervous system
				The sympathetic nervous system
				The parasympathetic nervous system
			Polyvagal theory
		Defining Stress
			Stress isn’t what you think it is
			The whole-body effect of stress
		Exploring the Influence of Unresolved Trauma
			Defining trauma
			Understanding the trauma scale
			Understanding how trauma shows up in your life
		Revealing the Influence of Unprocessed Emotions
			Understanding emotions
			Retaining emotions: How emotions get stored in the body
		Exploring the Relationship between Anger and Disease
			Ways to express and metabolize anger in a healthy way
			Signs you’re holding on to emotions
		Examining Treatment Options
			Traditional methods
			New and emerging methods
	Chapter 10 Endangering the Gut and Its Microbiome
		Getting to Know The Gut-Brain- Endocrine Axis
			Investigating the gut, brain and endocrine relationship
				Your gut
				Your brain
				Your endocrine system
			The ripple effect across the body
		Understanding What Influences Gut Health
			Diet
				Ultra-processed foods
				Lack of diet diversity
				Exposure to endocrine-disrupting or “forever” chemicals
				Genetic or epigenetic influences
			Antibiotics and other medications
			Our modern lifestyle
			Illness
			Exercise
			Environment
		Restoring Gut Health
			Employing lifestyle interventions
			Applying diet interventions
	Chapter 11 Unpacking Modern Life’s Impact on Our Ancient Hormones
		Lifestyle Changes
			Exercise
			Loneliness
				The loneliness epidemic
				Loneliness and pornography
				Loneliness versus aloneness
				The hormonal impact of loneliness
				Reclaim hormonal balance through connection
			Disruption to traditional work models
				Exposure to artificial light
				Remote work and digitization
				Embracing the evolution of work for better health
			Social media and dopamine addiction
				Defining dopamine addiction
				Breaking the cycle
			Short versus long-term gratification
		Lack of Purpose and Fulfilment
			The power of purpose
			Asserting your authenticity
		Speculating about the Increase in Hormone Imbalances
			Other diseases and conditions linked to hormones
			Psychoneuroimmunology
			Psychoneuroimmunoendocrinology
Part 3 Interpreting Your Symptoms
	Chapter 12 Understanding Your Reproductive Hormones
		Examining the Male Hormone Cycle
			Normal symptoms versus causes for concern
			Wired for childcare
			Andropause, the “male menopause”
		Examining the Female Hormone Cycle
			Normal symptoms versus causes for concern
			Pregnancy
		Empowering Women to Cycle Sync
			Tracking your cycle
			Syncing diet and lifestyle to maximize your cycle’s superpowers
				Menstrual phase
				Follicular phase
				Ovulatory phase
				Luteal phase
		Understanding the Impact of Birth Control on Your Hormones
			Impact on the microbiome, immune system and metabolism
				Microbiome
				Immune system
				Metabolism
			Impact on brain, mental health, and the stress response
				Brain
				Mental health and stress response
			Natural birth control options
		Understanding Perimenopause and Menopause
			Demystifying the midlife changes
			Normal symptoms versus cause for concern
	Chapter 13 Preventing the Long-term Risks of Imbalance
		Detecting Whether Your Hormones Need Attention
			Chronic inflammation
			Signs and symptoms of imbalance
				Tier 1 insulin: Mismanaged blood sugar and insulin levels
				Tier 1 cortisol: Primary stress hormone
				Tier 1 dopamine: The reward and pleasure hormone
				Tier 1 oxytocin: The love and bonding hormone
				Tier 3 thyroid hormones
				Tier 3 reproductive hormones: Women
				Tier 3 reproductive hormones: Men
			Signs and symptoms of disease
				Type 2 diabetes
				Metabolic syndrome
				Polycystic ovary syndrome
				Hypothyroidism
				Hyperthyroidism
				Adrenal fatigue/insufficiency (Addison’s disease)
				Cushing’s syndrome
				Osteoporosis
				Infertility
				Endometriosis
				Adenomyosis
				Fibroids
				Growth hormone deficiency
		Determining When to Seek Professional Help
			Joining the prevention revolution
			Advocating for yourself
			Evaluating benefits of integrative and functional medicine approaches
			Deciding who to see for support
	Chapter 14 Empowering Yourself with or without a Diagnosis
		Harnessing Self-Testing
			Familiarizing yourself with different methods
				Continuous glucose monitors
				Fertility- and ovulation-tracking tests
				Saliva hormone testing
				At-home blood spot tests
				At-home thyroid testing kits
			Comparing the pros and cons of self-testing
			Using CGMs
				Type 1 diabetes
				Type 2 diabetes/insulin resistance
				Polycystic ovary syndrome
				Anyone looking to optimize metabolic health
			Decoding what your symptoms are telling you
		Using Other Key Tests
			Preventative screenings
				Thyroid function tests
				Sex hormone panel
				Cortisol levels
				Insulin and blood glucose tests
				Vitamin D levels
				Lipid panel
				Bone density screening
				Prolactin levels
				Saliva hormone testing
			Blood tests
			The DUTCH
			Gut health testing
			Nutrient and mineral testing
			Inflammatory markers
			Toxin screening
			Thyroid testing
			Interpreting your results
Part 4 Create Your Hormone Balancing Action Plan
	Chapter 15 Turning Intention into Action
		Knowing You’re Not Broken
			Taking advantage of your self-repairing body
			Sleeping: Your secret weapon
			Riding the healing roller coaster
				Harnessing the power of self-compassion
				Taking radical responsibility
		Creating Your Action Plan
			Developing awareness
			Setting short- and long-term goals
				Setting SMART Goals
				Setting long-term goals
				Setting short-term goals
			Creating effective habits
				Creating new habits
				Breaking old habits
				The power of identity in breaking habits
			Finding an accountability buddy
				Taking advantage of social contagion
				Understanding the importance of norms and expectations
				Powering up with accountability
				Building your support network
		Customizing Your Action Plan
			Becoming an expert in you
			Creating a habit tracking log and action plan
			Individual approaches to diet and exercise
	Chapter 16 Taking a Root-Cause Approach
		Setting the “Domino Effect” in Motion
			Prioritizing insulin
				Dealing with excess glucose
				Understanding healthy blood sugar levels
				Hypoglycemia (low blood sugar)
				Insulin and reproductive health
			Prioritizing cortisol
				The cortisol-insulin cycle and weight gain
				Cortisol, insulin, and estrogen excess
			Managing dopamine and oxytocin
				The dopamine-insulin relationship
				The dopamine-cortisol-insulin loop
				Oxytocin
			The relationship between your hormones and detox organs
	Chapter 17 Hacking Your Hormone Hierarchy
		Getting Your Blood Sugar under Control
			Getting off the blood sugar roller coaster
				Consuming foods in the optimal order
				Going green first
				Prioritizing high-quality protein every meal
				Starting the day savory
				Partnering your carbs with protein, fat, or fiber
				Sipping and stabilizing with vinegar
				Walking it off
				Building strong muscles and stablizing sugars
				Snoozing to lose the spikes
				Giving up the snacking
				Savory snacking
				Saving your sweet treat for dessert
			Considering gender differences for intermittent fasting
			Improving your gut health
		Regulating Your Stress Hormones
			Meeting your inner voice
				Adjusting your focus
				Interpreting the meaning
				Taking action
			Understanding your body’s signals
			Removing conscious stress
			Releasing unprocessed emotions and historical stress
			Rewiring your brain to boost self-worth
		Boosting Happy Hormones
			Detoxing dopamine
			Asserting your authenticity
		Supporting Your Detox Organs
			Reducing your toxic load
			Protecting your kidney and liver
			Supporting the lymphatic system
	Chapter 18 Fostering Hormone Balance in Teenagers
		Appreciating the Importance of Hormone Health in Adolescence
			Estrogen and progesterone’s effect on emotional health
			Testosterone: Not just for boys
			Sensation seeking and impulsivity
			Social dominance and sexual behaviors
			Social relationships and emotional intelligence
		Educating to Empower
			Encouraging open communication
			Helping teens embrace their hormones
			Tracking the menstrual cycle
		Protecting Mental and Emotional Well-being
			Identifying stressors in teen life
			Cultivating healthy body image and self-esteem
			Sourcing support
	Chapter 19 Maintaining Hormone Balance in Older Age
		Understanding Hormone Replacement Therapy
			Endocrine system changes in older age
			Hormone replacement therapy (HRT)
				Women
				Men
		Powering Up with Diet and Lifestyle Interventions
			Exercise
			Caloric restriction
			Adequate protein intake
			Other lifestyle habits
		Protecting Mental and Emotional Well-being
			Social isolation and loneliness
			Resilience and emotional flexibility
			Nutrition
			Support for happy hormones
				Wisdom From the Blue Zones
				The power of purpose
Part 5 The Part of Tens
	Chapter 20 Ten Essential Habits for Hormone Health
		Setting Up Your Hormonal Clock
		Eating Adequate Protein
		Getting Off Blood Sugar Rollercoasters
		Reducing Your Toxic Load
		Supporting Your Lymphatic System
		Meeting Your Inner Voice
		Doing More of What You Love
		Working With the Nervous System
		Harnessing the Power of 30 for Gut Health
		Detoxing from Dopamine
	Chapter 21 Ten Myths about Hormone Health Debunked
		Genetics Determine Your Destiny
		Stress Doesn’t Impact Your Hormones
		You Can’t Fix Your Hormone Levels Naturally
		You Can’t Fix Your Metabolism Naturally
		Birth Control Fixes Hormone Imbalances
		You Can’t Fix Infertility
		Hormone Imbalances Are a Natural Part of Aging and Can’t Be Treated
		You Can Fix Cortisol Levels with Supplements
		Only Women Need to Worry About Estrogen Levels
		You Need a Diagnosis in Order to Act
Index
EULA