BONUS: Supporting Your Monthly Hormone Cycle with Heather Robb

Watch the video, grab the links, and the show notes for this episode at www.ValerieLaVigneLife.com/Heather [1:20] An Introduction to Heather! Holistic Nutritionist who loves helping women with their hormones, getting rid of toxins, and finding out the root cause for why this is happening 7 years ago: Heather started a really stressful job, lost her period for 2 years, and began her journey into studying health with her own healing and support and then wanted to help other women with their hormones  [3:53] Helping Women with their Hormones Meeting women where they are Discovering the root cause Educating people about factors affecting hormones and health (eating, exercise, toxins, chemicals, stress, etc.)  [5:50] Thinking of our Life + Health as a Puzzle Different pieces of health + lifestyle coming together cohesively Starting where you are and working to complete your puzzle [6:56] Common Daily Toxins The air in our house is 2-5x more polluted than the outside!! Scented candles
Air fresheners
Environmental Pollution
Chemical Cleaning Products
Synthetic Skincare Products Follow Heather on Instagram! @TheHolCollective  Heather started using essential oils so she could make her own cleaning products. They were natural, safer, and cheaper than the common cleaners you can buy at the store. Making simple swaps, over time, so that it's less overwhelming. [11:45] Let's Talk Hormones & PMS! PMS = Premenstrual Syndrome
Cluster of symptoms that we get before menstruating
75% of women experience PMS, but this doesn't make it normal  Common vs Normal
Headaches, cramps, fatigue, sugar cravings are COMMON It's NORMAL for our hormones to change and shift, but we aren't shifting changing with them [15:02] Intuitively Connecting with Our Bodies Balancing our hormones by doing what we know we need to do
Give ourselves permission to rest and do the things we need to do [15:40] The Four Phases of our Monthly Cycle The phases are like dominos, making one shift in a part of the cycle, will affect the following phase; Keep stacking good habits and healthy choices When you start to track your cycle it can be incredibly empowering for your own health and wellbeing Phase 1: MENSTRUATION ~ WINTER BOOK: Taking Charge of Your Fertility by Toni Weschler  Walks you through all the phases and helps you to understand, what's happening and what your body is supposed to be doing during these phases. Intuitive, hibernating, slowing down, quiet, relaxing, resting; hormones and energy are at the lowest. Exercise: stretching & yoga Phase 2: FOLLICULAR ~ SPRING Hormones (estrogen) is starting to increase, to prepare us for ovulation. You'll start to feel more energized. Blossoming; starting to bring ideas forward Phase 3: OVULATION ~ SUMMER Hormones, energy, and body temperature is increasing Usually in a better mood, more social Phase 4: LUTEAL ~ FALL Preparing for hibernation, hormones dipping so energy is lowering; here comes PMS! You might feel like you're experiencing a little "crash"  Knowing yourself, knowing your period is coming and plan for this change of "season" [22:50] Women's Connection to Nature Moon Phases Seasons [23:50] Supporting our Hormones in each of the Seasons/Phases Phase 1: Menstrual Give your body the rest it needs
Go to bed earlier
Take a few things off your calendar; lighten the workload
Adjusting workouts to a lesser intensity Phase 2: Follicular Avoid any that is going to give us synthetic estrogens (diet, unnatural products)
Eating organic does well for your hormones Environmental Working Group:
Clean 15 Eating List
Dirty Dozen List The liver is the main organ in the hormones Phase 3: Ovulation Sugar (chocolate) cravings come in Supplementing magnesium: Your body needs magnesium to detox the estrogen, and if we use up all the magnesium when we're heading into our menstrual phase, we'll experience painful period cramps + PMS symptoms Supplements:
* dōTERRA's Lifelong Vitality Pack * Magnesium is the number 1 deficiency in North America (Heather Recommends: CanPrev Magnesium supplement) * Vitamin D is also considered a hormone vitamin
APP: D Minder Phase 4: Luteal Magnesium can also be supplemented in Luteal and/or Menstrual phases You can also soak in magnesium for 15-20 minutes (1-2 cups of magnesium)
Baking soda in the bath will help detox Amazon Steal!!! Wooden Bath Tub Tray [33:33] Other ways to Support our Hormones Diet: avoiding cooking with inflammatory oils (i.e.vegetable) 
Swap with coconut oil, avocado oil, organic butter Get more omegas-3 in your diet to help with cramps also! Please make sure supplements are tested for heavy metals.
NutraSea Liquid Omega Supplement [38:08] Where do we Start with all this New Information? Everyone will start at different points in their life and with their lifestyle. Choose one area to focus on and stack healthy habits one at a time. ex. Food & Nutrition: eliminating heavy carbohydrates, sugars, and cooking with better oils, eating out less, drinking more water etc. ex. Reducing Synthetic Exposure: swapping household products + skincare, scented candles, air fresheners, etc. Be compassionate with yourself as you make these little shifts and changes in your life Adding in the "good stuff" so that you don't have time/room for the "bad stuff" Ultimately we know where we need to start, it just feels heavy and overwhelming to start. We want it to feel easy. [43:56] Forget Perfection Your life and healthy is your unique puzzle! Keep coming back to your goals, even if you stop for a short amount of time, just start back up again! [46:46] Connect with Heather Online! INSTAGRAM: @theholcollective 
WEBSITE: www.theholcollective.com 
PODCAST: The Hol Collective Podcast Spotify & iTunes & Google [48:42] Rapid Fire Questions What is your Favourite Book? What are you Currently Reading? Everything is Figureoutableby Marie Forleo
Earth is Hiringby Peta Kelly
The Compound Effectby Darren Hardy
Take Control of Your Lifeby Mel Robbins What do You Love Most about Being a Woman? So much! How we're so ONEwith nature
Powerful, but without being forceful
We're superheroes  What does Empowerment Mean to You? Understanding my body and being my own Health Advocate; helping myself through my health issues; knowing that I know my body best What are you excited about!? What are you Currently Working Toward? Personally: Getting married in June and Buying a house! Professionally: Launching my Hormonal Balance Program, details TBD [53:46] Final Notes & Remarks about Self Healing It's easy to become overwhelmed, stressed, and feel very restricted around the health, but we really need to let a lot go. You're doing your best, keep enjoying your life, and celebrate your small wins along the way!  THANK YOU SO MUCH HEATHER!!