2 Supplements for period health and stress

If you’ve ever been concerned about your period health, it may have caused you some stress. I know it has me. During this time of my competition prep, it has put more stress on my mind and body but I have found 2 staple things to keep in my diet/supplements that help regulate it naturally.

Do note, I am not using and never have used conventional birth control. These are natural remedies and if you are currently on BC, you many not have the same results.

2 Supplements for Period Health

1)Phosphatidylserine (PS)

This amino acid is found in brain cells of humans. It’s a fat-soluble phospholipid, especially helpful in cellular functions. It’s very difficult to find in our foods. It’s best known to help cognitive functionality and lower cortisol.

Dosage: minimum 100mg per day, effective at 300mg/day.

2)Diindolylmethane (DIM)

Derived from compound indole-3-carbinol, DIM restores healthy hormone balance by adjusting the balance of bad estrogens to good estrogens, and by blocking aromatase, which converts testosterone to estrogen. Meaning: it can help with the big issues from hormone imbalance like acne, PMS, and cancer decelopment.

It is found naturally in cruciferous veggies, highest in broccoli, Brussels sprouts, kale and bok choy. But, only getting it from veggies can be hard on your thyroid, as they releaseĀ  goitrogens. That’s where adding in the supplement can help.

Dosage: 100mg/day up to 400mg/day, take a break after about 6 weeks use

Check out my full description on them in this YouTube video: https://youtu.be/gVuitij79v0

I started using both of these during my first prep in 2016, but the dosage was not as high as I use now. Probably due to increased stress. I am also more aware of my body and its needs.

Questions? Ask away! I have a few products I’ve used I prefer, some including both ingredients. I am also accepting new clients. If interested, please email strongsweetcaroline@gmail.com

Poor Gut Health and How I’m Healing It

Crap… I mean, I am having a hard time doing that too on a consistent basis. And I had to use that for my stool sample to submit my gut health test.

Maybe it’s just in my head. Or I don’t really have an issue. There is one thing showing evidence of an issue: my skin.

Did you know your skin health is often directly correlated to your gut health? Yeah, I did not either until about 6 months ago. I typically eat a “clean” diet, sort of speak. Mostly whole foods, some protein shakes and protein bars, the occasional pasta or bread, typically whole wheat based, as well as coffee, preworkout supplements and some homemade desserts, not low in sugar. I noticed my skin started to get acne, as well as uneven pigmentation. You may have seen a few blog posts back when I talked about my greens that I drink each day as I am working to balance my gut. Well, that is not the only thing I’m doing and there are a few reasons for that.

  1. Gut healing takes more than just probiotics.
  2. Gut health is connected to the brain. If you are stressed, depressed, anxious, all of the above or more, that can affect your gut and bile production. You may hear the gut referred to as the “second brain”.
  3. It can take a minimum of 6 months before your gut will reach its homeostasis, balanced environment it was supposed to be in.

So, I decided to take matters into my hands and get a BIOHM Gut Report Kit. (Code CAROLINE gets you 10% off at checkout by the way). The process was simple, clearly written on the packaging to collect my stool sample and home and mail it in. In six weeks, I received my comprehensive results by email. Turns out, my gut health is rated a 2/10, meaning very poor.

Most of it was a lack of good bacteria in the gut. This can be caused from a few factors include any over the counter medications or antibiotics (which thankfully I don’t take any), lack of diversity in my diet and stress internally and externally on the body. All that I can do is listen to their recommendations and do my best to abide by a healthy lifestyle with my food, stress mitigation and happiness! Here are the methods I have been actively practicing with 100% follow through.

Constant daily practices

  • Drinking at least 1 gallon of water per day
  • Cut all caffeine (coffee, tea and preworkout supplements) for 3 weeks
  • Creating system for sleep and wake up routines, including reading, meditation and stretching
  • Increase fiber intake
  • Increase vegetable intake to about 6 cups per day
  • Eating clean protein sources, minimizing whey protein to 1-2 servings per day
Daily gut healing practices by Strong Sweet Caroline

New practices for the gut

  • Taking BIOHM prebiotic and probiotic daily
  • Drinking BIOHM greens daily
  • Apple cider vinegar with water before heavier carb meals for digestive help
  • HCL capsules 2x per day
  • Digestive enzymes with 2 largest meals of the day
  • Full day cleanse 2x per month
  • Supplementing DGL and Marshmallow Root
  • Making homemade bone broth and drinking 1x per day
Gut healing supplements by Strong Sweet Caroline

These are the current methods that I’m going to try the next 2-4 weeks. This is just the midpoint in my gut health journey! I am also getting ready for a bodybuilding competition prep to start and want to ensure my gut is as healthy as possible before I start limiting foods and increasing stress load on my body.

What’s something that has worked for you or you’ve been interested to try? I’m going to share this journey through here and some upcoming YouTube videos in my prep series. Go follow to make sure you don’t miss out!

5 minutes a day can improve your life

It’s only five minutes. You can do it. Just five minutes of your day.

I started meditating in 2017. It was a stressful planting season. Working in corn and soybean sales is no easy job. And I was wearing myself thin. I already worked out, went to bed early, ate a balanced diet and drank water. My sleep habits were OK but can always improve. What else could I possibly work on? That’s when I discovered meditation.

I think I had just finished reading 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story by Dan Harris. At first, I was a skeptic myself. But I decided to start with a little goal. 1 minute.

How 5 minutes per day can improve your life by Strong Sweet Caroline

If I could clear my head and mind for one minute each day, that was the start. So, I did that for one week. Easy peasy. I advanced to three-minute sessions. That became more challenging. But, after about a month, I worked myself up to five minutes a day.

Those 5-minute daily meditations changed my life. It was not just a way to clear my mind and open my head space. It empowered me. Here’s how it empowered me and might have a similar effect for you.

  1. I created a rhythm and routine. Each day, I would wake up at the same time, start with drinking a big glass of water and sitting down to meditate. Some might find it odd I meditate in the morning. However, I found that gave me a clearer vision for the day ahead. Others might enjoy meditating over lunch break or before bed. I like consistency and most humans do well with schedule. Otherwise, just make sure to include it DAILY.
  2. Improved focus. It might seem weird, but the attempt to clear your mind and focus on absolutely nothing is pretty refreshing. And I realized that by doing it, I was able to focus better on tasks and projects at hand. There are hundreds of thoughts, images, ideas, people, memories and senses that flood our brains. It’s actually quite remarkable if you can clear your mind for a few moments. By practicing meditation, you practice improved focus. And in your day to day life, it will become less likely you will get distracted.
  3. A method of stress relief. Have you ever felt overwhelmed or in a crisis situation? What did you do to overcome it? You may have heard of people taking deep breaths, counting to 10, etc.? What about spending 5 minutes to close your eyes, level your breathing and focus on NOTHING? It works wonders. Studies also find that practicing daily meditation will lower cortisol and increase mood over time.

How 5 minutes per day can improve your life by Strong Sweet Caroline

These are just three reasons I meditate. Try it out yourself! Once you start the habit, don’t stop. Let your breathing methods grow and improve over time. You can be in complete silence, ambient music, guided meditation video or use the song I do, “Weightless” by Marconi Union. At the end of the day, that’s all we can do. Focus on continued self improvement. For five minutes a day, your personal bliss is worth it.