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Within Nutrition By Kylie

17/10/2025

What starts in your gut doesn’t stay there. 
Even one symptom like bloating, constipation, or diarrhea is your body’s way of asking for support. And if you ignore it, those signals can spread and show up in the rest of your body too. 
Here are 6 signs your gut is out of balance:  ✨ new food sensitivities  ✨ afternoon crashes  ✨ breakouts or rashes  ✨ brain fog and mood swings  ✨ daily bloating  ✨ diarrhea 
Your gut doesn’t have to stay stuck in this cycle. With the right support, it can heal and when it does, everything else improves too. 
Comment “checklist” and I’ll share a quick gut check to see where you’re at.

14/10/2025

You don’t glow by pushing harder. You glow by syncing smarter with your body.

Until 1995, nearly all health research was done on men. Which means most of the advice women still follow today was never made for us.

We aren’t small men. Our hormones shift week to week. Our energy changes. And our bodies respond differently.

What felt good last week might not feel good this week.

Start simple: notice your energy.
When do you feel more social? More motivated? More tired?

That rhythm is your biology guiding you on when to fuel, move, and rest.

It’s time to stop forcing “one-size-fits-men” advice and start working with your biology.

09/10/2025

Hormone balance is personal and complex. it’s never just a checklist of things to follow, your body needs an approach that actually fits you.

But if you’re looking for a place to start today, here are a few tiny habits that can make a real difference:

✨add in fermented foods like kefir, sauerkraut, or kimchi - I love having a spoonful of sauerkraut next to my eggs and toast or a kefir bowl with chocolate and berries for dessert

✨eat protein and fiber within an hour of waking - if you aren’t hungry for a full breakfast try starting with something small

✨get 10 minutes of sunlight in the morning- if you can’t get outside within the first hour (kids and life) try having your coffee by an open window

✨swap plastic where you can- plastics can leak chemicals that impact with estrogen and progesterone (think glass tupperware, stainless steel bottles, etc)

✨try some deep breathing before meals - it calms your nervous system so your body can actually digest and absorb hormone essential nutrients. I love doing three rounds of the 4-7-8 breath

✨limit blue light in the evening - turn your TV settings to block blue light, or try using red light bulbs after sunset

✨add magnesium-rich foods - greens to your meals, dark chocolate as a dessert, and pumpkin seeds as a snack. Consider a glycinate supplement before bed

✨block out one evening a week with no screens or social plans - yes you deserve some relaxation and fun! Instead of drinks with your friends suggest a coffee and walk together

✨listen to your body during each phase in your cycle - for example during your luteal phase trade HIIT for walks, yoga, or low impact strength training

Hopefully these are some easy tips you can implement into your week 🤍

This bowl has kefir, chia/flax, bee pollen, apples, and cinnamon. A gut and hormone friendly fall combo.

If you’re struggling with symptoms, the best thing you can do is get a personalized assessment. That way you can uncover the root cause and create a roadmap that’s designed for you. If you need help, message us, we’d love to help you find your starting point.

18/09/2025

🍳 Eat enough of the right macros (without counting them!)
Undereating (or the wrong mix of protein, fat, carbs) keeps your body in survival mode which leads to suppressed cycles + low hormones.

💊 Minerals are your hormone spark plugs
Magnesium, zinc, selenium are required to make + activate hormones. Without them, production stalls.

⏰ Prioritize food timing
Eating within 1 hour of waking + spacing meals supports blood sugar + steady hormone release.

🥦 Strengthen your gut
If your gut microbiome + digestion are off, estrogen, thyroid, and cortisol can’t regulate properly.

🍋 Support your liver detox
Your liver clears used-up hormones like estrogen. Without support, estrogen builds up → PMS, heavy periods, mood swings.

☀️ Align with your circadian rhythm
Your hormones follow a 24-hour rhythm, and cortisol is part of that. Eating + sleeping against it causes stress for your body.

There’s a lot that goes into hormone balance but it’s the small daily actions that matter most

12/09/2025

✨Open your window as soon as you wake up. Fresh air shifts your energy fast.

✨Chew your food slower. Better digestion and less bloat.

✨Sit in silence for 5 minutes. A nervous system reset.

✨Step outside barefoot for 1 minute. Instant grounding.

✨Lie down with your legs up the wall. Reduces stress and bloating.

✨Put your phone in another room when you sleep. Deeper rest.

✨Add garlic or herbs to more of your meals. Natural support for your gut + immune system.

✨Infuse your water with lemon or minerals. Hydration your cells can actually use.

✨Take a 10-minute walk after lunch. Balances blood sugar and improves digestion.

✨Write down one thing you’re proud of each day. Rewires self-talk.

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