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I Help Women Women Take Control of Their Health, Their Heads, and Their Hormones

...so they can reach their fat loss goals, and finally feel at-home in their bodies. My patients have tried everything. They've hired every specialist, tried every diet, bought every new "heal your hormones" program, and they feel worse than ever. When they've all but given up, they come to me, and we work together to get them where they want to be.

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Dr. Brooke has changed my life. As a woman with PCOS and Hashimoto's, I require very nuanced nutrition and supplementation to see results. Lucky for me, Dr. Brooke has the knowledge and experience to help me minimize my symptoms and optimize my health.

- Molly Galbraith, owner, Girls Gone Strong

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NEWS & EVENTS

  • You in? Today's the last day to enroll in Empowered PCOS. A five week program to understand PCOS inside and out, learn what to eat and how to exercise, master all the hormones involved and connect in a private Facebook group with me as your coach. And other women with PCOS to lift you up. Let's do this. Link @betterbydrbrooke

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  • It’s not you, it’s your hormones. So many women fail to get the promised results on Paleo or Whole30 and it’s not because there’s anything wrong with these approaches – or with you. It's just that women, especially if you have any female hormone issues, need to pay attention to a few things on both of these plans. ::: The first is that while both diets do a great job of lessening inflammation, it’s easy to over shoot one’s carb tolerance (UCT) with all things sweet potato. So be mindful of that, protein bars loaded with dates and dried fruit, maple syrup on it all, etc. You can find my UCT post on my blog and it walks you through figuring this out for yourself. This goes a long way towards balancing insulin, which will have a profound effect on all your other hormones including those girly ones: estrogen and progesterone. ::: The next is fat intake. Now I’m not saying we go back to our former fat phobia, but when it comes to women we have a few things to think about. The first is POPS – persistent organic pollutants. These hormone disruptors are fat soluble and found in higher amounts in animal fat. So women – especially those with hormone issues like menopause, PCOS, endometriosis, etc. – will do best to stick with mostly plant based fats, leaner proteins and keep the fattier cuts of animal protein to a few times a week. Are these a huge deal for every woman? Not necessarily, but if you have hormone issues already and are stuck making progress on your health goals then yes, I’m talking to you :) ::: The other issue which is especially true for women with any insulin resistance and my #PCOS ladies is having too many meals with a lot of fat and carbs. This unique combo actually triggers a significant insulin release, which is harder for us to handle. So the bacon + couple of runny egg yolks + sweet potato hash OR the guac and plantain chips can be a real issue for us. Not saying never have this combo, it happens and when it doesn’t it’s usually delicious 😋 But watch if you’re doing this often and not getting the results you want. ::: We will be walking through exactly this during weeks 1 and 2 of the #empoweredPCOS program, grab it before it’s gone TOMORROW!

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  • "Dr Brooke, I don’t know how to do it all?" The exercise, diet, all of it! It's just too overwhelming. Do this for that hormone, do this for another, where do I start? This is women to me….every…single…day. ::: I know it’s confusing, there’s a lot of advice out there – and it’s not all bad! Intermittent fasting works great for some women, eating more frequently helps other manage their sugar cravings and they eat less overall. Some women do well with more cardio. For others it wipes them out, produce no results or even make them gain belly fat. I get it, it’s hard to know what to do. ::: My advice is to stick to some basics: walking, strength training, veggies, water, sleep, happy 😊 Then, adjust all of those variable to find what works for you. Are you sick of hearing that? I know, I’m sick of saying it….too bad it’s true, haha! We can use lab testing and your symptoms to figure out what hormones you need to make adjustment in diet and exercise for. Then because OF COURSE you have more than one hormone out of whack, you follow the Hormone Hierarchy (see a few posts ago) and adjust diet and exercise paying attention to honor those more delicate hormones up top first. ::: But where do you start? I know, you need a jumping off point, a template to adjust. I get it. It’s hard to create one! But this is what I’ve found to work the best for most women. Then within each one of those elements of 54321 you adjust them just a bit to better suit your unique hormone issues. For example a woman with extreme insulin resistance probably needs to eat less often than 4 X a daily, may even benefit from fasting. But a women with weak adrenals may need to eat 4 or even 5 times a day. And my sickest of the sick with autoimmunity may not be able to do 5 walks a week, maybe 3 and only for 20 mins.You take the template and then make adjustments in the 5Cs: chemistry (your unique issues, per testing or symptoms), cardio (i.e. you do more than walk), calories (usually sorting hormones helps this but monitor if you need to), carbs (adjust per unique carb tolerance) and finally, comparison (do what works for you, not her). Will teach ya all this in #EmpoweredPCOS Get it before Sunday!

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  • While failure itself is no fun, it is encourages good stuff to grow in its path. Things like resilience, confidence, creativity, strength and perspective. ::: Launching #EmpoweredPCOS has been almost a comical set of events that in many ways are indeed failures. When we constantly try to avoid the pain of failure we stay small. Safe, but small. I'm a champ at that game. Fear fear. Stop stop. Stagnate stagnate. Stay small. Stay scared. ::: I wouldn't say any part of the last couple months has been easy. Not the least which was showing up last night to host a webinar with no sound :) But each mess up spurred a little more resilience. Quieted a little more fear. Made me cry a little less and laugh a little more. ::: Failure sucks. Let's not deny that. But what grows in its wake when you let it happen instead of avoiding it all costs does not suck. Not at all.

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