The Balanced Hormone Solution

Episode Summary:

Feeling like you’re failing at self-care? You’re not alone—and you’re not failing. In today’s episode, I’m breaking down why self-care feels so overwhelming and how we can simplify it into something that actually works for your hormones, your energy, and your busy life.

We’re ditching the pressure and perfectionism around self-care and focusing on small, powerful shifts that nourish your body without adding more to your to-do list. If you’re ready to stop running on empty and start feeling like yourself again, this episode is for you.

What You’ll Learn in This Episode:

•Why self-care feels so exhausting—and how to reframe it

•The top 3 hormonal drains that are stealing your energy

•Simple, 5-minute self-care habits that actually make a difference

•My go-to self-care hacks for busy women (that don’t require hours of free time)

•How to start prioritizing hormone nourishment instead of burnout


Links & Resources Mentioned:

•Learn more about the Get to Know Your Hormones Package 

•Follow me on Instagram for more tips: @tracyerinwellness

Episode Summary:

Did you know that your phone, tablet, or even your kitchen lights could be playing a sneaky role in your hormone imbalance? In this episode of Tracy Erin Talks, we’re diving deep into the science of blue and green light, how it messes with your melatonin and cortisol, and why that matters big time for your sleep, stress, and hormone health.

You’ll learn:

•The exact wavelengths (450-550 nm) that disrupt your body’s natural rhythms.

•How evening light exposure raises cortisol, delays sleep, and causes blood sugar spikes.

•Why blue light blocking glasses can be a game-changing tool for hormone balance, sleep quality, and stress resilience.

Plus, I share my personal story of how adding quality blue blockers transformed my stress resilience score in just 6 days (you won’t believe the results!). Stick around for practical tips to protect your hormones and finally feel like yourself again.

Links & Resources Mentioned:

•Blue Light Blocking Glasses:

•[Swanwick Glasses – Discount Code Included!]

•[Ra Optics Glasses – My Favorite for Blocking ALL Blue and Green Light]

•My Favorite Biohacking Tool: Oura Ring

Ready for a Total Hormone Transformation?

The next Balanced Hormone Solution 90-Day Group kicks off January 6th! This is your opportunity to take the science of hormone health and turn it into practical, life-changing action. Spots are limited, so don’t miss out. [Click here to learn more and join us!]

Let’s Stay Connected:

•Follow me on Instagram: @TracyErinWellness – Check out my upcoming reel showing my real-time results with blue light blockers and the Oura Ring!

•Join the community: Balanced Hormone Solution Group

Welcome to Tracy Erin Talks

In this episode, we’re diving into a morning habit many of us love—coffee. But drinking coffee on an empty stomach might be one of the sneaky ways you’re sabotaging your hormones. Don’t worry, I’m not taking your coffee away, but I’ll show you how to enjoy it in a way that works with your body, not against it.

What You’ll Learn in This Episode:

•Why coffee itself isn’t the enemy—it’s when and how you drink it that matters.

•How coffee on an empty stomach spikes cortisol and sets off a chain reaction of hormonal chaos.

•The connection between cortisol, blood sugar imbalances, and mood swings.

•Why coffee without food increases stomach acid and how it affects gut health.

•The impact of elevated cortisol on progesterone and how it worsens PMS, irregular periods, and perimenopausal symptoms.

•Simple strategies to enjoy your coffee in a hormone-friendly way without giving it up.

Tips to Sip Smarter:

1.Don’t Skip Breakfast:

•Eat a meal with protein, healthy fats, and fiber before your coffee.

•Examples: Eggs with avocado or a smoothie with almond butter and greens.

2.Time Your Coffee Right:

•Wait 60–90 minutes after waking to let your body regulate cortisol naturally.

3.Make It Hormone-Friendly:

•Swap sugary creamers for unsweetened almond milk or full-fat cream.

•Add cinnamon, collagen, or a scoop of coconut oil to stabilize blood sugar and slow caffeine absorption.

4.Hydrate First:

•Start your day with warm water and a few drops of lemon oil to rehydrate and boost digestion.

5.Get Morning Sunlight: 

•Pair your coffee with a morning walk for natural energy and improved hormonal balance.

Upcoming Opportunity: Join the Balanced Hormone Solution

Feeling stuck in survival mode? Exhausted by the daily rollercoaster of energy and emotions? My 90-Day Balanced Hormone Solution Program begins January 6th. This group program will help you restore balance to your hormones and your life with actionable strategies and supportive coaching.

Your Small Step for Today:

Before you grab that morning coffee tomorrow, ask yourself: What’s one small thing I can do today to set my hormones up for success? Your body—and your coffee—will thank you.

Follow Me:

For more tips on balancing your hormones and living vibrantly, connect with me on Instagram @tracyerinwellness or visit my website www.tracyerinwellness.com

Cheers to thriving every day!

Episode Summary:

In this episode of Tracy Erin Talks, we’re diving into a topic that hits home for so many women: the relentless cycle of hormonal burnout. If you’re constantly battling fatigue, unpredictable mood swings, or just feel like you’re pushing through life on autopilot, this episode is for you. Tracy breaks down the science behind why we experience these symptoms, how our bodies get caught in the Hormone Burnout Cycle, and—most importantly—how we can break free for good.

Key Takeaways:

 • The Hormone Burnout Cycle Explained – Discover what happens when we ignore signs of burnout, push through exhaustion, and end up in a spiral that affects our health, happiness, and relationships.

 • Hormones and Burnout – Understand the connection between hormones like cortisol, estrogen, and progesterone, and why imbalances can cause such overwhelming symptoms.

 • Spotting Early Warning Signs – Tracy outlines the most common red flags for hormonal burnout and how to recognize when your body is asking for support.

 • The Balanced Hormone Solution – Learn how Tracy’s 4-step method (Lifestyle Medicine, Transformational Thinking, Detoxification, and Hormone Balance) addresses the root causes of hormonal burnout and restores balance to help you feel your best.

Mini Self-Assessment:

Do you often wake up feeling just as tired as when you went to bed? Are mood swings or brain fog affecting your quality of life? Tracy encourages listeners to take a moment to self-reflect—these could be signs of hormonal burnout.

Mentioned in this Episode:

• DUTCH Complete testing- Tracy’s go-to tools for hormone testing to get a clear picture of what’s going on in your body.

 • Real-Life Client Stories – Inspiring examples of women who reclaimed their health and energy by breaking free from burnout.

Take the First Step:

Ready to leave burnout behind and feel like yourself again? Explore Tracy’s program and testing options to gain insight into your unique hormone needs.

Episode Quotes:

 • “Burnout isn’t a badge of honor; it’s a call for change.”

 • “Our hormones aren’t just something we ‘deal with’—they’re something we can work with to feel our best.”

Connect with Tracy:

 • Website: www.tracyerinwellness.com

 • Instagram: @TracyErinWellness

 • Program Information: Learn more about The Balanced Hormone Solution

Listen Now:

If you’re ready to break the cycle of burnout and reclaim your energy, tune into this episode and take the first step toward a vibrant, balanced life!

Episode Highlights:

•Circadian Rhythm & Hormones: Learn how your body’s internal clock, the circadian rhythm, affects your sleep, mood, metabolism, and hormone production.

•The Science of Morning Light: How a little morning sunlight helps reduce melatonin, increase serotonin, and regulate cortisol, setting you up for a day of balanced energy and mood.

•Simple Ways to Incorporate Morning Sun: Tips to easily add a few minutes of morning sun exposure to your routine, even on busy or cloudy days:

1.Take your morning coffee outside for a few minutes.

2.Go for a quick walk to combine movement with natural light.

3.Park a bit further from your destination to squeeze in some extra steps and sunlight.

•What to Do on Cloudy Days: Discover alternatives, like light therapy boxes, for those gloomy days or when you live in areas with limited sunlight.

•Client Story - “Sarah’s Transformation”: Hear about Sarah, a client in her 40s who tried everything but still struggled with low energy and mood swings. Adding morning sunlight into her routine became a game-changer.

Key Takeaways:

•Morning Sunlight as a “Reset Button” for Hormones: Just a few minutes of morning sun can help your body feel balanced, reducing mood swings, stress, and hormonal fluctuations.

•Free & Accessible Solution: This natural remedy doesn’t cost anything and only requires you to step outside and soak up some rays.

•Consistency is Key: Regular morning sunlight exposure helps establish a rhythm in your hormones, so make it a daily habit for best results.

Final Thought:

If you feel like you’re on a hormonal rollercoaster, consider adding morning sunlight into your routine as a simple way to support your hormone health. Your body and mind will thank you!

If you enjoyed today’s episode, don’t forget to subscribe and leave a review so that more women can discover simple, powerful ways to reclaim their health.

Until next time, go out there, get some morning light, and take care of your amazing body and soul.

Key Highlights:

• Shalin’s Journey to Functional Medicine:
  Shalin’s personal battle with unexplained weight gain (44 pounds in six weeks), anxiety, fatigue, and brain fog led her to uncover the world of functional medicine after conventional doctors dismissed her symptoms. Her story demonstrates the power of self-advocacy and personalized health solutions.
• The Impact of Mold Toxicity & Hidden Root Causes:
  Shalin talks about how mold toxicity and environmental toxins wreak havoc on the body’s immune system, mitochondria, and hormonal balance. She emphasizes the importance of advanced functional lab testing to uncover hidden causes that traditional medicine often misses.
• Functional Medicine Approaches:
  Shalin explains her use of in-depth health histories and customized lab tests to identify and treat underlying issues like mold, heavy metals, and gut dysfunction. She also touches on the importance of personalized detox plans and how these help women achieve sustainable weight loss.
• Blood Sugar Balancing & Insulin Resistance:
  Both Tracy and Shalin share insights on how insulin resistance is a lifestyle-driven disorder. They discuss dietary strategies, intermittent fasting, and exercise as key tools to reverse insulin resistance and improve metabolic health.
• Emotional Well-Being & Its Role in Healing:
  The conversation shifts to the emotional aspect of healing, where Shalin highlights the importance of happiness, community, and reducing stress for overall health improvement. Tracy shares her personal experience of finding joy through salsa dancing as a way to cope with stress and improve mental health.
• Client Success Stories:
  Shalin shares several powerful success stories from her clients, including one woman who reversed weight loss resistance after years of failed attempts with conventional methods. These stories highlight the life-changing effects of functional medicine.

Practical Tips from the Episode:

1. Trust Your Body’s Signals:
   Weight gain, fatigue, and chronic symptoms are the body’s way of signaling an imbalance. Don’t accept feeling unwell as normal—there are answers out there.
2. Bloodwork Insights:
   Standard blood tests often miss key indicators of health. Shalin explains why functional lab testing provides a more detailed picture of what’s happening in the body.
3. Detox is Key:
   Detoxifying the body from mold, environmental toxins, and heavy metals is crucial for sustainable weight loss and overall health. Begin with foundational health practices like improving drainage pathways.
4. Lifestyle First:
   Both Tracy and Shalin agree that health transformations start with lifestyle changes, not quick fixes. Proper diet, exercise, stress management, and personalized care are essential for healing.
5. Emotional Health Matters:
   Find something that makes you happy and prioritize it. Your mental and emotional health plays a huge role in your physical healing journey.

Quotes from the Episode:

• “Symptoms and weight are the body’s way of knocking on your door and saying, ‘Hey, look at me, something is off.’” – Shalin Dominique
• “Never take advice from a doctor who says there’s no answer out there—keep looking!” – Shalin Dominique
• “If I ever made it to the other side of my health struggles, I knew I had to spend the rest of my life helping women get well.” – Tracy Erin

How to Connect with Shalin Dominique:

• Instagram: @shalin.dominique
• Website: shalindominique.com

Main Topic:

• Tracy introduces the concept of a Functional Medicine Liver Detox, explaining:
  • Why we need it: The liver is constantly overloaded due to toxins from daily life (air, water, food), stress, and other factors.
  • What a detox does: Supports the liver and other detox organs (kidney, colon) with essential nutrients.
  • What it helps with: Reducing toxic burden, balancing moods, improving energy, skin issues, and even weight loss.

Signs Your Body Needs a Detox:

• Fatigue or brain fog
• Digestive distress (bloating, gas)
• Trouble sleeping
• Skin issues (eczema, rashes)
• Insatiable sweet tooth or carb cravings
• Weight gain or inability to lose weight

What to Expect During a Detox:

• Benefits: Reduced body fat, weight loss, clearer skin, improved digestion, deeper sleep, better mood balance, and enhanced liver and gut function.
• Supports the liver with key nutrients to convert fat-soluble toxins to water-soluble, aiding detoxification.
• What it looks like: Shakes for the first two days, followed by whole foods (plant proteins, clean meats, wild fish) for the remaining days.

Practical Detox Guidelines:

• No eating out during the detox (to avoid temptations and cravings).
• Focus on whole foods, eliminating processed grains, sugars, and refined products.
• Take daily detox supplements (morning and evening capsules) and follow meal plans.

Who Should and Shouldn’t Do the Detox:

• Who should: Anyone wanting to improve health, lose weight, or start a gut health protocol. It's a perfect reset!
• Who shouldn’t: Pregnant or breastfeeding women, children under 18, people with diagnosed liver/kidney disease, gallbladder conditions, appendicitis, or eating disorders.

Detox Length Options:

• 7-day, 14-day, or 21-day options, with Tracy recommending starting with 7 days.
• Quarterly detoxes are ideal for maintaining liver health and overall wellness.

Key Takeaways:

• Detoxing is essential due to modern toxin exposure from plastics, heavy metals, EMFs, processed foods, and more.
• Regular detoxing keeps your body functioning optimally, enhances digestion, and reduces toxic burden.
• Join Tracy’s quarterly liver detox program for a community-supported journey to better health.

Upcoming Detox Dates:

• October, January, April, July, and next October. Mark your calendar!

Links & Resources:

• Sign up for the next detox.

Subscribe & Review:

• Reminder to subscribe to Tracy Erin Talks and leave a review to help more women discover how to improve their health and wellness.

Quote to Remember: “Detoxing the liver is like cleaning out a dirty air filter. When you support the system, it can do its job better.”

Episode Summary:

In this episode of Tracy Erin Talks, Tracy dives into one of the most underrated health heroes—fiber—and its incredible role in balancing hormones, improving gut health, and boosting overall energy and mood. You may have heard about fiber as just a way to stay regular, but Tracy explains how it’s much more than that, especially for women dealing with hormonal imbalances.

Key Takeaways:

•Fiber for Hormonal Balance: Fiber helps remove excess estrogen, reducing the risk of estrogen dominance, which can cause PMS, bloating, breast tenderness, and other symptoms.

•Gut Health Connection: A healthy gut processes hormones more effectively, helping to keep your mood and energy levels stable.

•Daily Fiber Goals: Aim for 25-35 grams of fiber per day. This equates to 2-3 cups of vegetables per meal.

Practical Tips:

•Breakfast Ideas: Try a veggie scramble with spinach, kale, zucchini, or a fiber-packed smoothie with frozen zucchini for a creamy texture.

•Lunch Tips: Build a hearty salad with 2-3 cups of veggies, add lean protein like chicken or salmon, and sprinkle some flax or chia seeds for extra fiber.

•Dinner Solutions: Make an easy stir fry with broccoli, bok choy, snap peas, and your protein of choice, making dinner quick, filling, and hormone-friendly.

Why Fiber Matters:

•Supports Hormone Balance: Fiber binds to excess estrogen, escorting it out of your body.

•Improves Digestion: Helps keep constipation and bloating at bay, promoting smoother digestion and better hormone processing.

•Affects Mood and Energy: Balanced hormones lead to better mood, less irritability, and improved energy levels.

Challenge of the Week:

Try incorporating 2-3 cups of veggies into at least one meal a day. Take a photo of your fiber-filled meal, tag Tracy on Instagram, and join the fiber trend!

Subscribe and Stay Connected:

If you enjoyed this episode, subscribe to Tracy Erin Talks and leave a review! Your support helps other women discover the power of balanced hormones and better health.

Follow Tracy on Instagram: [@tracyerinwellness]

Join the Conversation: Let’s make fiber the new wellness trend!

This episode is perfect for women wanting to balance their hormones naturally through simple dietary changes. Tune in for more tips on how to nourish your body from the inside out and create a vibrant, healthy life!

Episode Summary:

In this episode of Tracy Erin Talks, we tackle a common misconception about fats and dive deep into why the right types of fats are essential for your hormonal health. Tracy breaks down how dietary fats play a crucial role in hormone production, mood stabilization, energy levels, and overall well-being. She highlights the dangers of the low-fat craze from the past and the impact it has had on women’s hormonal health today. Get ready for a comprehensive discussion that will have you rethinking how you approach fats in your diet—and why they’re your hormonal BFF.

Key Points Discussed:

1.Fats are Essential for Hormonal Health:

•Your body needs fats to produce hormones like estrogen, progesterone, and testosterone.

•Avoiding fats can lead to hormonal imbalances, mood swings, fatigue, irregular periods, and other hormonal disruptions.

2.The Inflammation Connection:

•Fats help regulate inflammation in the body, which is often a root cause of hormone imbalances like insulin resistance and thyroid issues.

3.The Impact of Low-Fat Diets:

•The low-fat diet trend of the 80s and 90s has contributed to hormonal chaos, especially for women in their 30s and beyond.

•Cutting out fats can disrupt hormone production and leave the body struggling to function properly.

4.Healthy Fats vs. Unhealthy Fats:

•Healthy fats (like omega-3s, monounsaturated fats, and certain saturated fats) are key to hormonal health.

•Unhealthy fats (like trans fats found in processed foods and refined vegetable oils) should be avoided.

5.Top 10 Healthy Fat Foods:

•Avocados

•Olive oil (make sure it’s pure!)

•Salmon (wild-caught)

•Flax seeds

•Chia seeds

•Walnuts

•Coconut oil

•Eggs (including the yolk)

•Grass-fed butter or ghee

•Dark chocolate (yes, really!)

6.Real-World Scenarios:

•Symptoms like low energy, mood swings, sluggish thyroid, and estrogen imbalances can all be improved by increasing healthy fats in your diet.

Practical Tips for Incorporating Healthy Fats:

•Swap processed vegetable oils for coconut oil or pure olive oil.

•Add chia or flax seeds to smoothies, oatmeal, or salads.

•Include avocados, eggs, and salmon in your weekly meals.

Takeaways:

•Healthy fats are not the enemy—they’re the allies your hormones have been waiting for.

•By embracing the right fats, you can experience better energy, mood stability, and vitality.

Call to Action:

•If you found this episode helpful, share it with a friend who needs to hear this message. Don’t forget to subscribe so you never miss an episode of Tracy Erin Talks. Let’s keep nourishing our hormones together!

Closing Thought:

•“Anything you want and do not yet have will require a new set of beliefs, thoughts, actions, and a new you.”

Subscribe to Tracy Erin Talks:

Never miss an episode! Hit subscribe and join the community of women empowering themselves through health and wellness.

Welcome back to Tracy Erin Talks, the podcast that fuses functional medicine and personal development to help you live your best, healthiest life. In today's episode, we’re diving into one of the most misunderstood topics in the wellness world: carbohydrates. Yes, carbs!

We’ll be busting some major myths and explaining why carbs are crucial for women’s hormonal health. I’ll also be sharing my top 15 carb recommendations to help keep your energy balanced and your hormones happy. Trust me, carbs aren’t the enemy—they actually play a vital role in keeping your body fueled and functioning optimally, especially if you’re a woman dealing with hormonal fluctuations.

What You’ll Learn:

• Why carbs matter for women’s hormones (hint: they help with thyroid function, mood regulation, and energy)
• The relationship between carbs and cortisol, and why timing your carb intake matters
• How to eat carbs strategically for hormone balance, keeping you cool, calm, and collected all day
• Why it’s not about eliminating carbs but choosing the right carbs at the right time
• My top 15 hormone-friendly carbs, from sweet potatoes to quinoa and beets

Key Takeaways:

• Carbs are essential for balancing cortisol, a key stress hormone that’s often elevated in today’s fast-paced world.
• Eating carbs earlier in the day (like at breakfast and lunch) helps manage your energy levels, mood, and stress more effectively.
• Simple carbs (donuts, muffins) vs. complex carbs (sweet potatoes, quinoa) have different impacts on your hormones, and understanding this can be a game-changer for your health.
• The Balanced Hormone Solution—my 90-day program—is designed to help women over 35 balance their hormones through diet, stress management, and lifestyle changes.

Top 15 Hormone-Friendly Carbs:

1. Sweet Potatoes
2. Quinoa
3. Oats
4. Berries (Blueberries, Strawberries, etc.)
5. Brown Rice or Wild Rice
6. Chickpeas
7. Lentils
8. Butternut Squash
9. Apples
10. Sprouted Whole Grain or Sourdough Bread
11. Carrots
12. Bananas
13. Beets
14. Millet
15. Pumpkin

Pro Tip: Always pair your carbs with protein or healthy fats like avocado or olive oil to keep blood sugar levels steady and avoid energy crashes.

Don’t Miss: The Balanced Hormone Solution is now open for enrollment! This 90-day program is your ticket to learning how to fuel your body, reduce stress, and balance your hormones naturally.

If today’s episode resonated with you, be sure to subscribe to Tracy Erin Talks, share it with a friend who needs to hear this, and leave a review. It really helps the podcast reach more women like you.

Until next time, stay vibrant and keep those hormones happy!

Subscribe & Connect:

• Website: www.tracyerinwellness.com
• Instagram: @tracyerinwellness