56 | Mind, Body, Balance: Dr. Katarina Meister’s Insights on Managing Stress and Hormone [Re-Release]
Mon Jun 30 2025
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Dr. Katharina Meister discusses the connection between hormones and sleep, including the role of melatonin and sleep-related hormones. She emphasizes the importance of sex hormones in maintaining healthy sleep patterns and the impact of sleep deprivation on hormone regulation and overall health. Dr. Meister also highlights the role of exercise in hormonal regulation and sleep quality, as well as the connection between gut health and sleep. She provides advice on when to seek professional help for sleep disturbances and shares ongoing research and emerging trends in naturopathy. Finally, she offers actionable tips for optimizing hormonal balance. In this conversation, Katarina Meister discusses strategies for managing stress and optimizing hormonal health.
She emphasizes the importance of incorporating restorative activities into daily routines and recommends a 3-2-1 exercise approach, consisting of three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Katarina also highlights the significance of nutrition in regulating cortisol levels and suggests including fiber, fat, and protein in meals. She provides tips for reducing sugar cravings and advises gradually reducing caffeine intake. Katarina explains the process of an initial consultation and the potential use of adaptogens and nutritional supplements to support hormonal balance. She also mentions the benefits of genetic testing for personalized medication response. The conversation concludes with a focus on establishing a routine and taking action steps such as walking and switching to green tea.
Takeaways
Incorporate restorative activities into your daily routine to manage stress and optimize hormonal health.
Follow the 3-2-1 exercise approach: three restorative activities, two weightlifting workouts, and one hour of walking or light cardio.
Pay attention to nutrition by including fiber, fat, and protein in meals to regulate cortisol levels.
Reduce sugar cravings by ensuring meals are balanced and gradually eliminating added sugars.
Consider gradually reducing caffeine intake and switching to green tea for better cortisol regulation.
Consult with a healthcare professional for an initial assessment and potential lab testing to identify hormonal imbalances.
Explore the use of adaptogens and nutritional supplements to support hormonal balance.
Consider genetic testing to understand personalized medication response.
Establish a routine and hold yourself accountable to maintain healthy habits.
Take action steps such as walking and switching to green tea to improve overall well-being.
Lakeside Natural Medicine
https://lakesidenaturalmedicine.com/practitioners/drmeister/
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Join our Newsletter Join our WWP Facebook group Free Workshops and Worksheets Dr. Katharina Meister discusses the connection between hormones and sleep, including the role of melatonin and sleep-related hormones. She emphasizes the importance of sex hormones in maintaining healthy sleep patterns and the impact of sleep deprivation on hormone regulation and overall health. Dr. Meister also highlights the role of exercise in hormonal regulation and sleep quality, as well as the connection between gut health and sleep. She provides advice on when to seek professional help for sleep disturbances and shares ongoing research and emerging trends in naturopathy. Finally, she offers actionable tips for optimizing hormonal balance. In this conversation, Katarina Meister discusses strategies for managing stress and optimizing hormonal health. She emphasizes the importance of incorporating restorative activities into daily routines and recommends a 3-2-1 exercise approach, consisting of three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Katarina also highlights the significance of nutrition in regulating cortisol levels and suggests including fiber, fat, and protein in meals. She provides tips for reducing sugar cravings and advises gradually reducing caffeine intake. Katarina explains the process of an initial consultation and the potential use of adaptogens and nutritional supplements to support hormonal balance. She also mentions the benefits of genetic testing for personalized medication response. The conversation concludes with a focus on establishing a routine and taking action steps such as walking and switching to green tea. Takeaways Incorporate restorative activities into your daily routine to manage stress and optimize hormonal health. Follow the 3-2-1 exercise approach: three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Pay attention to nutrition by including fiber, fat, and protein in meals to regulate cortisol levels. Reduce sugar cravings by ensuring meals are balanced and gradually eliminating added sugars. Consider gradually reducing caffeine intake and switching to green tea for better cortisol regulation. Consult with a healthcare professional for an initial assessment and potential lab testing to identify hormonal imbalances. Explore the use of adaptogens and nutritional supplements to support hormonal balance. Consider genetic testing to understand personalized medication response. Establish a routine and hold yourself accountable to maintain healthy habits. Take action steps such as walking and switching to green tea to improve overall well-being. Lakeside Natural Medicine https://lakesidenaturalmedicine.com/practitioners/drmeister/ Hooga: Red Light Therapy I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together! Use code Wisconsin12 for 12% off Equilife Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149! Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients. Top 5 Books on Body and Mind Connection The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxiety Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded