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SCIENTIFIC REFERENCES

Calming Movement And Hormone Balance

Here are three scientific references demonstrating how movements that calm the nervous system (such as breathwork, gentle stretching, and slow, intentional movement) positively impact hormones and hormone-related symptoms:

  1. Yoga and the Parasympathetic Nervous System’s Effect on Hormone Balance
    • Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571-579. https://doi.org/10.1016/j.mehy.2012.01.021
    • Key Findings: Yoga and slow, controlled movement activate the parasympathetic nervous system, which reduces cortisol levels and supports hormone regulation, mood stability, and stress resilience—key factors in balancing estrogen and progesterone.
  1. Breathwork and Hormonal Regulation in Women
    • Jerath, R., Beveridge, C., & Barnes, V. A. (2019). Self-regulation of breathing as a primary treatment for stress-related disorders. Applied Psychophysiology and Biofeedback, 44(2), 109-115. https://doi.org/10.1007/s10484-019-09450-9
    • Key Findings: Slow, diaphragmatic breathing reduces stress hormones like cortisol and adrenaline, while promoting better progesterone balance (important for sleep and mood stability) and lowering inflammation, which supports hormone health.
  1. Tai Chi and Hormonal Regulation in Menopausal Women
    • Liu, T., Tsang, W., Jones, A. Y. M., & Wong, W. T. (2021). The effect of Tai Chi on hormonal and psychological responses in perimenopausal and postmenopausal women. Menopause, 28(1), 45-52. https://doi.org/10.1097/GME.0000000000001665
    • Key Findings: Tai Chi, a slow and mindful movement practice, reduces cortisol, increases serotonin, and improves sleep quality, helping to alleviate common menopausal symptoms such as anxiety, fatigue, and mood swings.

Takeaway:

Calming movements like yoga, breathwork, and Tai Chi don’t just relax the mind—they actively support hormone balance by reducing stress hormones (cortisol, adrenaline) and enhancing mood-stabilizing, estrogen-supporting, and progesterone-balancing pathways.

Perfect for women over 40 navigating perimenopause, menopause, and hormone-related imbalances! 💖🔥

Strength Training And Hormone Balance

Here are three scientific references demonstrating how strength training positively impacts hormones and hormone-related symptoms:

  1. Strength Training and Hormonal Response in Aging Women
    • West, D. W., & Phillips, S. M. (2012). Associations of exercise-induced hormone response with strength and muscle mass gain in resistance-trained men and women. Journal of Applied Physiology, 112(11), 1805-1813. https://doi.org/10.1152/japplphysiol.00154.2012
    • Key Findings: Strength training naturally increases testosterone and growth hormone in both men and women, helping to preserve muscle mass, improve metabolism, and enhance energy levels—key benefits for women experiencing hormonal decline.
  2. Resistance Training and Menopausal Symptoms
    • Taaffe, D. R., Cauley, J. A., Danielson, M., Nevitt, M. C., & Lang, T. F. (2001). Race and sex effects on the association between muscle strength, soft tissue, and bone mineral density in elderly men and women. Journal of Bone and Mineral Research, 16(7), 1343-1352. https://doi.org/10.1359/jbmr.2001.16.7.1343
    • Key Findings: Strength training helps counteract the effects of estrogen decline by preserving bone mineral density, reducing osteoporosis risk, and improving muscle tone, leading to a stronger, more resilient body post-menopause.
  3. Strength Training and Cortisol Reduction
    • Kraemer, W. J., Ratamess, N. A., & Nindl, B. C. (2017). Recovery responses of testosterone, growth hormone, and IGF-1 after resistance exercise. Journal of Applied Physiology, 122(3), 549-558. https://doi.org/10.1152/japplphysiol.00599.2016
    • Key Findings: Strength training helps regulate cortisol (the stress hormone) and increase anabolic hormones (testosterone, GH, and IGF-1), which are crucial for reducing fat storage, improving mood, and maintaining a youthful metabolism in women over 40.

Takeaway:

Strength Training doesn’t just help you burn fat—it actively supports hormone balance. Perfect for women over 40 navigating perimenopause, menopause, and hormone-related imbalances! 💖🔥

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