�

5 Steps to Natural Hormone Balance

Hormonesaremagicalli.lechemicalsthatcontroleverythinginourbody.

Whenbalanced,ourhormonesformanintricatewebthatplayslikeaharmonioussymphony.Whenoutofbalance,theycanwreakhavoconeverythingincluding

ourenergy,mood,sleep,weight,andmore.

Ourhormonescanbeaffectedbymanyfactorssuchasstress,age,diet,lackofexerciseorsleep,toxins,medica@ons,birthcontrol,andgene@cs-anditcanbe

overwhelmingtofigureouthowtogetitallbalanced!

Havingworkedwithhundredsofwomenoverthepasttenyearsinprivateprac@ce,I’veiden@fied5simplesstepstohealyourbodyandtreathormone

imbalanceatit’ssource.

www.drkellyhan.com

�

Step 1: Eat High-Quality, Nutrient-Dense, Whole Foods

Thefoodyoueatprovidesthebuildingblocksforyourhormonessoifyouareea@ngjunk,thenyourhormonesaregoingtobejunktoo.Withsomanydietsout

there,itcanbehardtoknowwhichoneisrightforyou.

Letmemakeiteasyforyou.Thebestdietforyourhormonesisonethatfocusesonhigh-quality,nutrientdense,wholefoods.

Thismeansthat(asmuchaspossible)yourmealsshouldfocusonrealfoodsthatdonotcomeinapackageorcontainaddedsugar,coloring,preserva@ves,orother

chemicals.

Andqualityma.ers.Yourfoodbecomesyourbodyandyourhormones.Youwanttochoosefoodthatcomesfromagoodsourceandwasgrownorraisedwithminimalchemicals,pes@cides,herbicides,an@bio@cs,andgrowthhormones.

Asmuchaspossible,yourmealsshouldfocuson:

Awidevarietyofcolorful,organicvegetablesandfruitOrganic,grass-fed,orpastureraisedmeat,eggs,andfishWholegrainsandlegumesHealthyfatssuchasavocados,nuts,seeds,fullfatyogurt,andoliveoil

Andyoushouldtrytoreduceoreliminate:

Addedsugarsandar@ficialsweetenersAlcoholandcaffeineRefined,simple,orprocessedcarbohydratesTransfats,hydrogenatedoils,andfriedfoods

Manywomenwillalsofinditusefultoreduceoreliminateglutenanddairyforop@malhormonebalance.

www.drkellyhan.com

�

Step 2: Go To Sleep When You’re Tired

Sleepisthe@mewhenyoubodyrestsandrestoresitselffromallthestressorsofmodernlife.Whenyoudon’tgetenoughsleep,yourbodyandhormonessuffer.Betweencomputers,cellphones,andNeUlix,mostofusarestayingupwaytoo

lateanddeprivingourbodyandhormonesofmuchneededsleep.

Whenitcomestosleep,thebestadviceIcangiveyouistogotosleepwhenyou’re@red.Whenyoustayupbeyondthispoint,yourbodywillexperiencea

“secondwind”whichmakesitmuchmoredifficulttofallasleep.

Irecommendtaking30-60minutesbeforebedtoturnoffallelectronicdevicesandprepareyourbodyforsleepwithacalmingrou@ne.Thismayincludeawarmbath,deepbreathing,journaling,medita@on,reading,music,oranythingelsethat

makesyoufeelrelaxed.Itisalsohelpfultocreateacompletelydarkroomforsleepsoyourbodycanproducethemelatoninitneedstofallasleepeasily.

www.drkellyhan.com

�

Step 3: Move Your Body In Ways You Enjoy

Everybodyknowsthatexerciseisgoodforyourbody,mind,emo@ons,andhormones.Thetrickisge]ngyourselftoexerciseonaregularbasis.

Forstarters,Irecommendusingtheword“movement”insteadof“exercise”.Exercisesoundslikeachore.Movementsoundslikesomethingthatourbody

naturallywantstodo.

Whenitcomestomovement,youneedtothinkoutsidethebox(orgym)andfindwaystomoveyourbodythatarenatural,fun,andeasyforyoutodo.

Startwithaskingyourself,howdoesmybodywanttomoverightnow?Whatfeelsgood,light,expansive,andeasyformetoaccess?Isyogacallingouttome,aspin

class,oralongwalkorrunoutside?

Chooseanac@vitythatfeelslikea‘yes’foryourbody,thenstartslow.

Youdon’tneedtogotothegym5xaweektono@ceaposi@veeffectonyourbodyandhormones.Youcanstartwithoneclass,ashortwalkaroundtheblock,orget

aFitBitandstartcoun@ngyoursteps.

Juststartmovingali.lemorethanyoudoright.Themoreyoumove,themoreyourbodywillwanttomove.

It’sphysics!

“Anobjectatreststaysatrestandanobjectinmo@onstaysinmo@on”.

Sostartmovingandletyourbodytakecareoftherest.

www.drkellyhan.com

�

Step 4: Take Time To Quiet Your Mind

Stressisoneofthebiggestfactorsthatmesseswithourhormones.Stresscancomeinmanyforms-work,money,family,rela@onships,trauma-andsome@mesitseemslikethere’snoendinsight.Whilewecan’talwayschangethestressinourlives,wecanhelpourbodyandmindrespondtostressmoreeffec@vely.

Thebestandmosteffec@vetoolthatIhavefoundformanagingstressismaking@meandspacetoquietyourmind.Thiscancomeinmanyforms-medita@on,deepbreathing,stretching,walking,running,takingabath,pain@ng,wri@ng-

whateverworkstoclearyourheadisperfect!

Thekeyistomakethisaregular,inten%onalprac@ce.

Itisnotmeanttobeadistrac@onbutanopportunityforyoutocreatespaceandtakeadeeperlookatwhat’sgoingoninside.Over@me,thiswillhelpyouto

processandreleaseyouremo@onsmoreeffec@velyandreducetheeffectofstressonyourhealthandhormones.

www.drkellyhan.com

�

Step 5: Feed Your Natural Gifts & Passions

Whatarethethingsthatyoulovetodoandwoulddowithoutge]ngpaidorpraised?Whatarethethingsthatlightyouupandthatyouaredrawntooverandoveragain?Whatareyournaturalgicsorthethingsthatyouexcelatwithout

eventrying?

Thesearethethingsthatfeedyoursoul.Whenyouspendmore@medoingthethingsthatfeedyoursoul,youwillexperiencelessstressandfeelmorejoy,ease,

andfulfillmentinyourlife.

Thereisnobe.ermedicineforyourhormonesthanjoy!

Iencourageyoutofeedyournaturalgicsandpassionsasmuchandasocenaspossible.Whetheryou’refeelingcalledtodosomethingyou’vealwayslovedor

haveanurgetotrysomethingnew,Ichallengeyoutoheedthecall.

Thisisyoursoulspeakingandshewantsyoutobehappy,healthy,&balanced.

www.drkellyhan.com

�

Final Thoughts

Ourbodyisalwaysseekingastateofbalance.

Whenwehonorourbodyandgiveitwhatitneedstothrive,itwillnolongerbeanobstacletoourhealthandhappiness.Instead,itwillbecomeasupportthat

licsandallowsustoexpandintoourfullpoten@al.

ThisiswhatIwantforeveryoneofyou.

ThisiswhyIdowhatIdo.

The“5Steps”areagoodstar@ngplaceifyouareseekingmorehealth,happiness,andbalanceinyourbodyandinyourlife.Ifyouincorporatethesestepsinareal

way,youwillbegintofeelbe.er.

Someofyou,however,mays@llneedmoresupport.

Ifyouarelookingtogodeeperandfindoutexactlywhatishappeningwithyourbodyandyourhormones,thenIencourageyoutoscheduleafree20-minphone

consulta@onwithme.

We’lltalkaboutyourhormonesandawholelotmore.Ifwe’reagoodfit,wecanmakeaplantomoveforwardtogether.

h.ps://www.drkellyhan.com/contact/

InGra@tude,

Dr.Kelly

www.drkellyhan.com