MASTERCLASS

How to Balance Your

Hormones Naturally

W I T H D R . TA M I M E R AG L I A
& JAMES COLQUHOUN
How to Use This Workbook:
In this exclusive masterclass workbook, you can follow along step-by-step to highlight some of the key learnings
presented throughout the masterclass. You can either print this workbook out or fill it in digitally.

This masterclass goes for 1 hour. We recommend allowing an hour and a half to listen to the interview, and time
for pausing the content to fill in the workbook. Alternatively, you can listen to the interview and fill in the workbook
afterwards.

Before we get started, it’s important to identify why you’re here and what you
would like out of this masterclass.
What are some of the symptoms or issues that you’re struggling with right now when it comes to
your hormone health? Below are symptoms you may be experiencing.

Sugar Mood Irregular Weight

PMS Puffy Face Dry Skin
Cravings Swings Cycle Gain

Trouble
Stiff
Constipation Getting Up in
the Morning Joints

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Imagine your dream life….
Write down what your life and health looks like without these issues.

Now, let’s begin!

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 How Do Hormones Work?

HORMONES

ENDOCRINE
DISRUPTORS

CELL WALL

HORMONE RECEPTORS
RESPONSE

Diagram from the Food Matters Nutrition Certification Program - Module 6: Decoding Your Hormones &
Imbalances.

Hormones don’t just concern our reproductive system, they govern all areas of the body. One area where we often
encounter hormone imbalances is sleep.

Q1. Why is poor sleep a sign of a hormone imbalance?

Hormone imbalance is also related to health and quality of:

Hair Bones Sleep

Q2. Which hormone impacts sleep the most?

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 “It’s not about how you’re reacting, it’s how long are you going to stay there?
That’s the question, and that’s what keeps stress chronic.”

Q3. What is cortisol steal?

Q4. What is the T3 hormone?

Q5. What are some key offenders, at home and in our diet, that are throwing our hormones out of whack?

“Remember these words; we eat it, we absorb it, or we inhale it.”

Iodine

When we talk about foods to support our hormones, we’re often talking about some of the incredible nutrients that
are found in certain foods. Dr. Tami says that an essential nutrient for hormone health is iodine.

Q6. What are some quality food sources of iodine?

Types of Seaweed:

Wakame Dulse Kombu Kelp

Sea Lettuce Nori Arame Irish Moss

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Here are some ways to incorporate seaweed into your diet:

• Make a soup broth and add dried kelp or kombu.

• Mix fresh arame and wakame with vinegar, sesame oil, scallions, and garlic for a seaweed salad.
• Top meals with a mix of ground nori, kombu, dulse, salt, black pepper, and sesame seeds.
• Snack on dried nori.
• Make homemade sushi.
• Add Irish Moss to your smoothies.

Q7. What are some other conditions that people might not think are hormone-related?

Q8. What does estrogen dominance mean?

Q9. What leads to estrogen dominance?

What We’ve Learnt So Far

In summary, here are the key hormone disruptors that are impacting our lives.

Food
Chronic Toxic
Sensitivities Poor Sleep
Stress Chemicals
e.g. Gluten

Exercise
We can see hormone issues start to arise when we’re not eating enough, and exercising too much.

But balanced, joyful exercise is essential for balanced, joyful hormones.

“Do exercise that you enjoy!”

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Q10. What other therapies can help bring your hormones into balance?

These are some herbs and supplements Dr. Tami suggests are worth considering if you’re suffering from a
hormone imbalance:

Ashwaghanda Maca Chasteberry Idodine

Ashwagandha is an
ancient medicinal
herb that is classified
as an adaptogen,
meaning that it can
help your body
manage stress.
Ashwagandha
provides numerous
other benefits for
your body and brain,
including boosting
brain function,
lowering blood sugar
and cortisol, and can
help fight symptoms
of anxiety and
depression.
Maca is an Chasteberry is a Iodine is a mineral
indigenous plant popular herbal that regulates
from Peru. It is mostly supplement used hormones, fetal
available in powder or to treat a variety of development and
supplement form and health problems. It’s more. It is present in
in the last decade, most commonly used our soils, sea plants,
it has skyrocketed to treat: premenstrual and fish in varying
in popularity. It is syndrome (PMS), levels. Most people
now considered a menstrual disorders, intake an adequate
superfood. People infertility, acne, amount through their
take maca to enhance menopause, and diet, but there are
fertility and increase nursing difficulties. some cases where
energy and stamina. It’s also touted as supplementation
protection against is necessary. If
insect bites and you think you are
certain types of deficient in iodine, it
cancer, however, is best to seek the
not all benefits are advice of your health
backed by science. practitioner on how to
get your intake up.

“Mimic mother nature as close as possible.”

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Inflammation & Hormones

Chronic inflammation and its impact on our body has become a common talking point when discussing disease and
ill health. In this section, Dr. Tami will touch on how inflammation can throw our hormones out of whack.

Inflammation Tip: Remember, the lower on the food chain means less inflammation.

“There’s a study done in Australia that happiness is directly correlated with higher
consumption of vegetables and fruit - up to 13 serves
(emphasis on the vegetables).”

Q11. What do you need to be careful of when purchasing omega fatty acid supplements?

Tip: If you’re trying to lose weight, store organic flax seeds in your freezer. Thirty minutes before you eat, grind 1-2
tablespoons and add to water and drink it. The fiber and omega 3 fatty acids will fill you up in a good way, and it
could support you to maintain healthy weight loss.

Q12. What is the cheapest, safest, and most important hormone-balancing tool?

Q13. What is bio-identical hormone therapy?

Q14. What are the two things Dr. Tami prioritizes to help her maintain hormone balance?

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What are some action items you’re going to do today after listening to this audio?

Ideas:

Start a daily Fridge or pantry Reduce your gluten

Buy flaxseeds
meditation practice audit intake

Consider how to
Take some time
incorporate Prioritize a good Do a beauty cabinet
away from your
seaweed into your night’s sleep overhaul
phone
diet

Consider
Do a digital detox Try some breathwork Study nutrition online
supplements

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Answers
A1. Fluctuations of thyroid, testosterone, cortisol,
progesterone, melatonin and/or growth hormone can all
cause sleep difficulties.

A2. Progesterone.

A3. This term is describing the body’s preference

to protect cortisol production at the expense of
other hormones like estrogen, progesterone, and
testosterone.

A4. The active thyroid hormone.

A5. Gluten, skincare (parabens), synthetic perfumes.

A6. Fish, seafood, eggs, seaweed.

A7. Breast cancer, osteoporosis.

A8. When estrogen outweighs the level of progesterone

in the body.

A9. GMO & processed soy-based products, stress,

malabsorption in the gut.

A10.
• Supplementation.
• Cold therapy.

A11. Make sure they’re not rancid.

A12. Meditation.

A13. ‘Bio-identical’ hormone therapy refers to

compounded products that are marketed as hormones
that are identical to those produced by the body.

A14.

• Prioritize quality sleep.

• Meditation.

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