Prep Life

Do you suffer from:Insomnia or sleep disturbance, low libido, mood changes, anxiety and irritability, headaches and migraines, weight gain, irregular menstrual cycles? If so, these could be signs you have low progesterone. In this episode bikini coaches @chrisnicole_ifbbpro and @amyehinger address ways to increase progesterone naturally. To start,

what is progesterone? Progesterone is a female sex hormone that prepares the uterus for pregnancy. Progesterone is the main hormone of the luteal phase which begins following ovulation (around day 14 of your cycle). The drop in progesterone (and estrogen) at the end of your luteal phase triggers the beginning of your cycle.

Reasons you might have low progesterone

1. Stress

Your body will always choose survival over procreation. This means you will preferentially make cortisol over progesterone when exposed to chronic stress. Pregnenolone, which I like to think of as the “mama hormone” gives birth to both progesterone and cortisol, as well as other hormones. In times of stress, pregnenolone will be shunted to make cortisol at the expense of progesterone. This is what is known as the “pregnenolone steal.” In addition, cortisol blocks progesterone receptors, which means that you can not efficiently use the progesterone you are making. 

2. Hypothyroidism

Remember pregnenolone?  To even make the molecule you need to create progesterone you must first have adequate thyroid hormone. 

3. PCOS

Rises in testosterone mean lower levels of progesterone. Making sure you’re producing adequate progesterone is essential in order to ovulate. Without ovulation, not only is it difficult for your body to adequately clear the uterine lining during menses, but it’s impossible to get pregnant. And it’s important to understand that even if you’re having a period, it doesn’t mean you’re ovulating! 

4. Age

After age 35, there is an inevitable decline in progesterone. 

5. Elevated prolactin

Prolactin is the hormone that triggers lactation but can rise in non-lactating women as well. This is a problem because high levels of prolactin can interfere with progesterone production and inhibit ovulation. High prolactin can be the result of a poor diet, stressful lifestyle or something more serious so you definitely want to get this checked out. 

6. Estrogen dominance

occurs whenever a woman produces too much estrogen relative to her progesterone levels. Estrogen dominance can occur during perimenopause or menopause but is becoming more prevalent among women of childbearing age. Excess body fat, chronic stress, and a diet high in sugar and processed starchy carbs can contribute to blood sugar imbalance and hormone dysregulation. When progesterone is low due to estrogen dominance, you’ll likely experience other symptoms like fluid retention and irritability.

How to increase progesterone

1. Manage stress

As mentioned above, chronic stress increases the secretion of cortisol and adrenaline at the expense of sex hormones like progesterone.Try stress management techniques such as deep breathing, mindfulness, or just walking the dog or talking with a friend. 

2. Progesterone foods – Eat fat!

Cholesterol is necessary for the synthesis of pregnenolone (the “mama” hormone), which in turn makes progesterone. Cholesterol is also necessary for the production of thyroid hormone! 

Fat will also help to balance blood sugar. Insulin sensitivity or blood sugar imbalance has deleterious effects on your hormones. Studies suggest that improving insulin sensitivity can dramatically increase progesterone levels in those with luteal phase defects.(1) 

Fat from trusted sources of meat, lard, fatty fish, and plant-derived fats like coconut oil, olive oil, olives, nuts, seeds, and avocado are all good progesterone food choices . Women wanting to improve their hormones should eat at least 2 tablespoons of fat at every meal to support natural hormone balance.

3. Vitex agnus-castus (Chaste tree berry)

Vitex raises progesterone by stimulating the secretion of Luteinizing Hormone (LH) from the brain, which then stimulates ovaries to produce progesterone. Vitex has also been shown to reduce prolactin secretion while raising progesterone levels. 

4. Green tea

Green tea helps with estrogen metabolism, which is critical when dealing with estrogen dominance and lowered estrogen levels are associated with fewer incidences of cancer, especially breast cancer. 

5. Rhodiola rosea

Rhodiola helps to balance cortisol output, which indirectly supports healthy progesterone production. 

6. Zinc

Zinc increases follicle stimulating hormone (FSH), which supports healthy ovulation, which triggers the ovaries to produce progesterone. 

Get plenty of zinc-rich foods like oysters, herring, beef, lamb, pork, liver, egg yolks, oats, pecans, Brazil nuts, pumpkin seeds, ginger root, mustard, chilli powder, peas, carrots, beets, and cabbage.

7. Magnesium

Magnesium is involved in many of the body’s reactions and is essential to adrenal health, which is essential for healthy hormone production! Supplement or eat plenty dark green vegetables, almonds, pecans, cashews, brazil nuts, seeds, legumes, brown rice, avocado, and dried apricots. 

8. Vitamin B6

B6 is involved in estrogen metabolism and can easily become depleted if estrogen dominance is a problem. Vitamin B6 possesses “progesterone-like effects” and has been shown to reduce estrogen while increasing progesterone levels.And definitely eat some of the following B6-rich foods: liver and other organ meats, fish, poultry, egg yolk, dried beans, peanuts, walnuts, banana, prunes, potatoes, cauliflower, cabbage, and avocado. 

9. Vitamin C 

Antioxidants like vitamin C may increase and intensify the effects of progesterone. Vitamin C has also been shown to raise progesterone levels and resolve luteal phase defects, resulting in improved fertility.  Or, you can try these high-vitamin C foods: Citrus fruits, strawberries, mango, papaya, watermelon, tomatoes, broccoli. Brussels sprouts, cauliflower, cabbage, and spinach.

Supplements to order: Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini

DB Goddess 

https://1stphorm.com/products/1-db-goddess/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE 

Core-21

https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE

You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link:https://www.glamgirlbikini.com/get-started/

 

This episode Coach @amyehinger interviews @drea.lightning.luna about her bikini competition journey and how it has led her to the NPC Wellness Category. Also included in this talk is her journey from lifestyle/weight loss client to physique competitor. Coach Drea shares her online coaching style and philosophy, along with what it means to her to live the "Prep Life." You can apply for her coaching by clicking the Get Started link: https://www.glamgirlbikini.com/get-started/ You can find us on InstaGram @preplifepodcast and @glamgirlbikini 

Age is just a number for this bikini coach and athlete as @getfitdone Deborah Baska got her bikini career started at the age of 50! Listen in as bikini coach @amyehinger interviews Deb on what it means for her to live out the prep life. Further topics include her "why" for coaching and what makes her unique in her methods for helping other bikini athletes hit the stage. Additionally, there are talks regarding Deborah's tips and tricks to shrinking the waistline, tracking macros, posing practice and much much more!! To apply for coaching click the application link: https://glamgirlbikini.com/glam-girl-bikini-application/ You can also find us on Instagram @preplifepodcast and @glamgirlbikini

What are some of the worst things that have happened to you during prep, peak week and show day? If you want to hear our's be sure to listen in on this episode as Co-hosts and bikini coaches @chrisnicole_ifbbpro and @amyehinger share their personal bikini fails along with their personal reasons for living the prep life. Other topics included are: establishing routines and habits with food and exercise, goal setting, working with judges feedback, developing mental toughness, and learning about how your body works. You can apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/ You can find us on Instagram @glamgirlbikini or @preplifepodcast

Are you new to the bikini competition world and wondering how to pick the perfect heel to hit the stage? Have you ever wondered what type of heel to pick if you have wide feet or narrow? Are you curious about what the best heel type of heel would be for a half shoe size? If so you need to listen in while bikini coach @amyehinger interviews @alexastimp about all talks heels and jewelry. She covers those crazy question like: What to do if your toes hanging out of the front of your heel. Or how to break in a heel, what type of jewelry is right for you, and so much more. Also included in this episode are talks on mindset and the power of never giving up! Alexa Stimple also shares her journey as an Entrepreneur and how she constructed the ultimate Olympian heel.   Be sure to find us on Instagram @preplifepodcast and @glamgirlbikini Be sure to use the coupon code: GLAMGIRL for 15% off at https://shoefairyofficial.com or find them on Instagram @theshoefairy_ On Facebook https://m.facebook.com/shoefairyofficial or on YouTube https://www.youtube.com/channel/UCDMcgjinw23bN8gcEqmf89vQ You can apply for the Glam Girl Bikini Team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/

Has your show been canceled? Has your show been rescheduled for a later date? If it has, then we can relate! In this episode bikini coaches @chrisnicole_ifbbpro and @amyehinger talk about how to overcome these obstacles and so much more!! We include our team show recap, peaking protocols, misson of @glamgirlbikini , importance of tailored training and nutrition and how quality over quantity matters! We also include how the competition world looks very different this year due to Covid-19. Additonally, how this pandemic has impacted prep for athletes and the altered expectations for competitors this year. Be sure to find us on InstaGram @preplifepodcast and apply for the team by clicking the link:  https://glamgirlbikini.com/glam-girl-bikini-application/ 

Are you new to the world of bodybuilding and want to know what to expect post show? Have you been around the sport for a while and just haven't been able to nail that post show reverse diet? Well, we are here to help with all the ways to battle those high hunger signals and how to best deal with an adapted metabolism. Be sure to listen in as Bikini Coaches @amyehinger and @chrisnicole_ifbbpro talk about the recovery diet, cardio taper, overshooting body fat, reverse dieting and much, much more. Getting back on track after a contest prep is not ever easy; but hopefully the tips and tricks included in this episode will help! You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the application link:https://glamgirlbikini.com/glam-girl-bikini-application/

Have you ever wondered how to select the ultimate bikini for your physique competition? There is a lot that goes into the selection in terms of getting the proper cut, color, connectors and crystals. Be sure to listen in on this interview with Toxic Angelz Bikinis owner Margaret Chin and @glamgirlbikini coach @amyehinger as they deep dive into the ins and out of selecting the perfect suit. Included in this episode are: how to tie in properly, how to wear the bottoms correctly, how early to order a suit, and also trends with connectors, colors and cuts for 2020. You will also learn about the new custom masks, wellness suits, figure suits, how to earn a sponsorship, how to book a consultation, matching suit to hair color and skin tone and much much more. You can find us on Instagram @preplifepodcast and apply for the team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/ You can find Toxic Angelz Bikinis on Instagram @toxicangelzbikinis You can contact them via the website by clicking the link: https://toxicangelzbikinis.com/pages/contact-us or by emailing Margaret: margaret@toxicangelzbikinis.com

 

Have you ever wondered why weight loss STRATEGIES work for some and not for others? There are three basic human body types: the endomorph, the mesomorph, and the ectomorph. Despite what it might feel like at times, you're not completely bound to one category or the other. Your lifestyle, genetics, history, and training style all play a part in how you look, and you can definitely change it over time. 

That being said, many of us to have certain tendencies toward one group or the other. Here are typical characteristics of each type. ECTOMORPH: An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when is their biggest goal. People who battle to gain muscle are often known as "hardgainers." Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms. Being an ectomorph doesn't mean you're doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you'd better be prepared to eat like you've never eaten before. 

MESOMORPH: The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies. In short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you're not necessarily healthier than the other two types, either. But you may be able to "bounce back" from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease. 

ENDOMORPH: The endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you may be an endomorph. This definitely doesn't mean that an endomorph can't be healthy. They can be every bit as strong, healthy, and capable as the other two groups, and may actually have some strength advantages due to their additional muscle mass. But if and when they decide to lean out, it'll take hard work! 

In this podcast we share our strategies for nutrition, weight training and cardio for these specific types. @chrisnicole_ifbbpro and @amyehinger give tips on how to combat anxiety of the scale and how to set alternative bikini goals. You can find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team using this link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Do you struggle to drop weight? Are you watery, have trouble digesting foods, and have chronic fatique? If so, listen in while Bikini Coaches @chrisnicole_ifbbpro and @amyehinger address the metabolic compensation that occurs due to chronic stress in this episode. Unfortunately there are so many Bikini athletes that are currently dealing with this issue due to chronic dieting and too much cardio. Their hormones are out of whack and they have dysregulation of key hormones that impact regulation of metabolic functions. In general this seems to affect female athletes primarily.

Dieting, cardio, training, stressing to get leaner and general stressing in life all add up to huge stress on the body. Our bodies’ response is to produce more cortisol. If you produce too much cortisol that is when problems start. Your body uses progesterone from the progesterone/pregnenolone pathways to create more cortisol. This is generally fine if cortisol stays in a normal range because for the most part there is plenty of progesterone remaining to still form other hormones. However, when cortisol gets too high, progesterone becomes depleted and you don’t have enough remaining for other critical hormone creation. You need progesterone to create DHEA and eventually testosterone, thus disruption in the pathways will eventually lead you to become low in testosterone.

A Bikini athlete with high cortisol, low progesterone, and low testosterone typically ends up being estrogen dominant (which causes many issues, one of which being difficulty losing body fat). The dysfunction also affects the thyroid as it starts to down-regulate due to the disturbances. This does not always occur, but most of the time it’s what we will see happening. So now you have an athlete that is in a much more sympathetic state, not sleeping, insulin resistant, holding water, not burning calories or using them properly, etc. Additionally in most cases they have coinciding digestion issues since the body is not digesting food properly due to the fact that high stress/cortisol leads to lower stomach acid.

If you’re looking to correct this: First, YOU NEED TO REST! Training should be pulled back and nothing should be taken to failure. Also, it’s helpful to add in 1-2 days of restorative yoga. The focus during this time is to restore hormones.

Estrogen Dominance and Blood Glucose: For supplementation, athletes can take Core-21 https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE to bring down cortisol correctly since that is the main issue. Adding Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini to bring down the estrogen dominance and help the body begin to raise testosterone since there is an inverse relationship. This product will also boost progesterone. With cortisol high it can cause insulin resistance; so adding a GDA https://1stphorm.com/products/gda/?a_aid=glamgirlbikini can help as well. If you have high cortisol levels it’s important to check fasted blood glucose levels and post prandial (due to Dawn phenomenon). If you have high blood glucose you will lose insulin sensitivity, which needs to be restored.

Thyroid and Gut: In order to support the thyroid during this time use: Thyro-Drive https://1stphorm.com/products/thyro-drive/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE because it will help to minimize weight gain. Digestion will also need to be addressed in order to get the body properly utilizing nutrients again, which is vital for recovery. An physique athlete will do well to utilize a digestive enzyme: https://1stphorm.com/products/digestive-enzymes/?a_aid=glamgirlbikini and GI Advantage https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini for gut health.

Adrenals: NOTE: if someone complains of being super tired all day they will very likely need to also support their adrenal glands. Take Adrenal Restore: https://1stphorm.com/products/adrenal-restore/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE as it is perfect for this.

As an athlete is able to rest more and raise calories over time they will continue to improve the health of their body.

To close, it’s best to take measures to prevent this entire cascade from happening again, so any time you “diet” (eat in a caloric deficit) OR if you just have very high stress in your life it’s going to be important to keep these hormones in check. For athletes who compete, they should be considering taking care of keeping cortisol at bay the entire prep. Then after the show or prolonged diet be sure to take Adrenal Restore to get your adrenals back in working order since they were taxed heavily during the lean out phase. This strategy should help prevent that nasty wind up from occurring.

Don’t be that person who comes into the sport who looks worse after competing than before starting. Some upfront time and money can help prevent a lifetime of battle.