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  • The Commodore Perry Estate in Austin Texas. An Experience That Must Be Repeated Regularly.

    Traveling to Austin? This is your next stop.

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    If you are traveling to Austin TX or already live in the area and are looking for a staycation spot in the Austin area, The Commodore Perry Estate has everything you’ve been looking for. My husband and I got married and spent our first hours together as a couple there and we now regularly go back to visit for long relaxing weekends. If you are researching wedding venues in Austin TX area or simply want to book a luxury hotel for a long weekend, or perhaps you are going to vacation in TX and want a unique resort hotel experience that’s not in the heart of Downtown Austin but close to it……again, The Commodore Perry Estate fits the bill! Clearly I (and my husband) am a big fan and in this post, I’ll share all the details on why I think you should book your next experience at The Commodore Perry Estate immediately. You’ll thank me later, I promise. 

    Falling in Love All Over Again at The Commodore Perry Estate

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    Picture this: You step into The Commodore Perry Estate, and suddenly, you’re not just in Austin—you’re in a whole other era.

    You’ll hear me talk about this a LOT in this post. I feel like I’m in a live version of The Great Gatsby every time I’m there. It’s the most beautiful experience.

    You will feel as if you were whisked away to a time when elegance reigned supreme and every tiny detail was a work of art. This place has a story, a history as fascinating as it is enchanting, and it’s just waiting for you to discover it.

    The backstory of this property is incredible. Back in the 1920s, when Commodore Edgar Perry and his wife Lutie decided they wanted a home that would be the envy of all of Austin, they didn’t mess around. They hired the best architects in town, C. H. Page & Brother, to bring their vision to life. The result? A breathtaking masterpiece that still takes your breath away today. 

    The Commodore Perry Estate isn’t just about fancy architecture—it’s got history. During World War II, it played a whole different role, serving as a haven for war veterans in need of some R&R. Ever since, it’s been everything from a school to a retreat center, each chapter adding a little more depth to its story.

    Fast forward to today, and The Commodore Perry Estate is still turning heads. After a loving restoration in 2017, it’s managed to hold onto its old-world charm while adding some modern flair. Think plush furnishings, gorgeous gardens, and enough Instagram-worthy spots to make your friends green with envy.

    As you wander through The Commodore Perry Estate, you can’t help but feel like you’re part of something special. From the grandeur of the Great Hall to the tranquility of the gardens, every corner tells a story. It’s a place where time stands still, where you can soak up the beauty of the past while making memories that’ll last a lifetime. 

    It’s a place where you feel time stands still and you’ll want it to. 

    Our Wedding Experience At The Commodore Perry Estate

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    I’ve mentioned that we got married in Austin– we actually had our ceremony privately, just Steve and I and our pastor of course, at the Chapel Dulcinea. My husband discovered that, he’s so amazing. Now this was all during the time of the covid-mask-wearing-no-one-can-talk-to-anyone-no-one-can-travel times. So this was November and we decided to “elope” if you will rather than wait until “covid was over”. The photos you see here though are all at The Commodore Perry Estate. It’s like every corner of every room or outdoor spot is a photogenic moment. The photo below shows the main part of the hotel, where you check in– and then our favorite suite, The Cypress Suite— where we stayed the first visit and several after (there is only one of these suites and it is not always available obviously) — it’s all the way to the left end of this photo on the 2nd floor. I have some additional shots of the balcony of that room down below as well. 

    Down below you will see the BACK patio of “The Mansion”- so this is across the street from the main hotel building above. This is where we have breakfast every day (you can have dinner, lunch, cocktails etc. at any time here.)You’ll see the views down below– it’s extraordinary and so peaceful. This is where you really get that Great Gatsby vibe, am I right? 

    Every day after breakfast Steve and I would head out and go for a long walk. It’s so nice because the hotel is nestled in these neighborhoods and you can go for a walk and be walking among other “neighbors” out walking their dogs that day. The hotel also has a SUPERIOR GYM with lots of free weights, plenty of cardio machines, weight machines, water, towels, you name it. So there is really no excuse not to stay active while you are here. Also, what’s nice is that right across the street, literally, is an HEB, so you can hop over there and grab some healthy snacks for your room as well. 

    Dining on Delicious Food at Commodore Perry

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    Words cannot describe how overwhelmingly delicious the food is here. I mean, I am serious. And I don’t mean one restaurant – I mean, this restaurant, room service and Lutie’s restaurant. Everything is DIVINE. Outstanding. Out of this world- insanely delicious. It’s crazy!! I think I had these pancakes for breakfast literally every day of every trip we were here!!! But I did order eggs on the side to make sure I got my protein in so there’s that. The cappuccinos and coffee are also superior and EVERY SINGLE BREAD PRODUCT is made on sight and straight from Jesus. I am serious. 

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    The photo below shows the hallway as you enter into the Mansion from the huge patio out back (where we had breakfast)– and behind those closed doors is the bar area and another restaurant area. See more below!

    As you walk through those beautiful doors at the end of the hallway, this the room you’ll find yourself in. One of my favorite rooms, where we have COCKTAILS! (and you’ll see behind the gated doors, that’s another eating area, I feature some photos of those lovely tables in this post as well. Great spot for breakfast with a view in Austin!

    Below is a peek at the bar area once you enter the doors at the end of the hallway. As I share at the bottom of this post, the craft cocktails are to die for here. I mean, really, just plan ahead to call an Uber wherever you are going because you’ll be in your happy place. 😉

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    "The really important things are said over Cocktails and are never done." Peter Drucker

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    Above: do I look as impatient as I think I do in this photo? That’s what happens when you know how fabulous the craft cocktails are and you have to pose for photos for your instagram husband who is your real-husband. 😉 

    (Dress by AS by DF La Femme.) 


    BELOW: This is one of the tables in the area I mentioned above, off the cocktail/lounge area. We have often been seated here when we ate breakfast insided. All of the tables in this area are topped with this vibrant bright green it’s stunning. I love it! Do you? I might add– the coffee here is stupendous. 

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    The tables in the next room over are topped with marble. So quaint. It’s all the little attention to detail everywhere that makes you feel like you are in another time. It’s not something you experience many places. 

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    Dinner at Lutie's Restaurant is a MUST DO

    We’ve had the pleasure of dining at Lutie’s restaurant every visit to The Commodore Perry and it just keeps getting better. The staff is trained in heaven I think and that’s also where they cook the food. It’s insane how perfect everything is. This video above is showing these homemade sourdough (from a starter batch that I think they shared was like 24 years old or more) english muffins that will make you weep. My husband could not speak he was so beside himself with joy. I’m not joking. You cannot not order them. 

    The dinner was exquisite. The service was perfection. The drinks were outstanding. I just can’t speak…..I can’t wait to go back. Below are some photos of the restaurant inside and the patio (where we were dining) – these photos are from Lutie’s website, please note, they are not my own. 

    Lutie's Bar Austin
    Lutie's Courtyard

    Take a look around...

    A Lobby You'll Want to Lounge In.

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    The lobby in the main hotel of The Commodore Perry is so unique. Check it out. It’s like you are visiting a combination of someone’s home and a museum of cool artifacts. And yet you want to kick back with a cocktail and have the fireplace lit (at least I do I’m always cold LOL) and just hang out and talk with friends or your loved one. It’s not a place you’ll see anywhere else again and I love that. Quite often they’ll have their own versions of happy hours or wine’o-clock as well. (Dress AS by DF La Femme Dress and Shoes by Steve Madden.)

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    Do you not love this vintage phonograph below? Yes it works and yes they’ll often be playing records on it during happy hour. It’s just all part of the vibe and you’ll be digging it. Trust me.

    This is one of the rooms (below) off the bar and restaurant area in The Mansion. How cool is this? You just feel like you’ve so stepped back in time in these rooms. So perfectly preserved. 

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    Many speak of opportunities- “When one door closes, another opens.” Bur rarely about the hallway. The transition. The in-between where you are and where you are headed. The hallway doesn’t have to be a scary, dark, endless confusion- it can be a space of massive transformation, great memories, and peace.

    True Southern Hospitality at The Commodore Perry Estate

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    I have to say one of the things I love as well about The Commodore Perry Estate is the experience of the staff and their true Southern Hospitality. They go BEYOND above and beyond (can I say that!!) to make you feel at home and like a valued and appreciated guest. Every time we’ve been here they have done such SPECIAL THINGS for us at every turn!! They put roses down all over our bed when we got married…all over the floor into the bathroom. They sent up champagne with chocolate covered strawberries. When we came back they had cards with personalized messages written out to us waiting in our suite. As you can see above– this time, they knew we were celebrating our anniversary (long story– although this trip was made actually in April, it was a reschedule of our anniversary celebration trip from November when I became sick and could not travel. They noted that in the account and knew that we were celebrating both my birthday and our anniversary). They somehow found online- a photo of our wedding day, HAD IT FRAMED and waiting for us on our bedside table when we checked in! I MEAN ARE YOU KIDDING ME. That almost made me cry. They really make us feel like they care about US. You don’t feel like just a number here. You feel special here and that’s huge and that is RARE. It’s extraordinary. 

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    These winding stairs are what you encounter upon entering The Mansion. The door just below the stairs is a charming restroom– photo below. Once you glide up these stairs there is a lobby and lounge area at the top for other special events and happy hours as well. See those photos down below. Are you ready to book your vacation here yet? 

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    Romance is Everywhere at Commodore Perry

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    This is the Cypress Suite Patio I talked about above. One of my favorite things in the world is being outside, on a patio or deck, in the evening or early morning with my coffee. My husband knows this about me, so when he was booking this hotel, this is why he picked this suite, because of the huge patio. The truth is, all of their rooms and suites are wonderful, but this is the one with the biggest patio. 😉 See below. 

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    This view below is looking out the window from the restaurant area in “The Mansion”.  (We are sitting at one of those green topped tables featured above) The building you are seeing is the primary hotel where you would check in. It was actually a pretty rainy bleak day when I took this photo but I loved the view. 

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    Life is much more successfully looked at through from a single window.

    It's Always Happy Hour At The Commodore Perry Estate

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    The Mansion has a fabulous bar area inside and offers an extensive list of craft cocktails and spirits. As you can see here I did my best on this occasion to match my drink to my nails. But seriously, the drinks are AMAZING. They are those kinds of drinks that taste so good you go “oh I could have 10 of these!” and then you realize you have a problem! 😉 And, because you will ask, this fabulous dress came in my most recent Front Door Fashion shipment. It’s so unique and anything in leopard print has ME written all over it! The AS by DF La Femme Dress will have you feeling like a million bucks, trust me. Treat yoself!

    Funny side note. See how I have zero jewelry on in this photo? Steve and I drove to Austin from San Antonio (duh) and left so fast I forgot to pack my perfume and all jewelry. Good Grief. 

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    What you see above is the outdoor courtyard outside the lobby area of the main hotel. It’s usually very quiet and a nice place for a glass of wine (they often have wine in the lobby around 5 or 6pm in the evenings) to chat before dinner. 

    Here I am feeling happy and joyful in the courtyard, as Steve and I sip on some wine provided to us in the lobby happy hour. Because you will ask– the dress I am wearing is by Dress the Population and (lucky you!) it’s just been marked down– snag it while you can. The Dana Dress by Dress the Population is just one of dozens of Dress the Population dresses I am obsessed with. The shoes are Steve Madden and they are no longer available (sorry) but I did find a pair of incredibly sexy high heeled sandals with a bow that would dress up this outfit just like these mules did. Interestingly – my husband noted that one of the other Dress the Population dresses we ordered for this trip- was the exact same one I’d worn a few years ago– only the last time I was wearing a size L and this time, after having lost a total of 40 LBS now, I’m wearing a size S. It sure feels amazing to feel this good in my own body after struggling for so long. If you have been struggling and want to know what I did, you can get started with my FREE Keto Kwik Start Guide where I share all my tips and best practices plus some great recipes. Of course be sure to subscribe here and tune in to the podcast- we are about to RELAUNCH the show and I’ll have a lot of great stuff coming up there you’ll want to tune in to if you want to get into your best shape ever.

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    I hope you enjoyed this post about the lovely Commodore Perry Estate and I do hope you get to book a staycation, a vacation, a wedding or any special event here soon. It’s clearly one of our favorite spots in the US. And, I highly recommend you check out Auberge Resorts the parent company. We plan to work our way through all of their properties (don’t worry, I’ll do a fantastic blog post on each trip with even more photos and video!).  I mean, if you look through all of their properties…of course you will want to visit, but then when you consider what I shared here- their attention to detail, training their staff to be so caring and on top of things, the exceptional cuisine…..the beautiful grounds in addition to every single last detail inside being addressed to make a magical experience….it’s worth investing in – you are worth a trip  and an experience like this. I can’t wait to hear about where you go first!


  • How to Decrease Stress Hormones For Weight Loss and Better Health.

    How You Can Decrease Stress Hormone Levels

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    If you are wondering how to decrease stress hormones for weight loss and ultimately better health, you are in the right place. It’s likely you are concerned about high cortisol or possibly adrenal fatigue or imbalanced hormones in general. All of these are factors to be considered. For the record, I have personally experienced ALL of these issues- and will address them either in this post or will link to another post/video for you so you can get some next steps and help. 

    The good news is that while hormones and attaining hormone balance is not easy or fast, it is absolutely doable and is HIGHLY RECOMMENDED because, oh my goodness your life can be remarkably better once you DO achieve better hormonal balance.

    Further, when you are dealing with elevated stress hormones, you can likely encounter a myriad of physical and mental symptoms that can dampen every area of your life. In this post, I’ll address how you can decrease stress hormones by making lifestyle changes, dietary changes and being proactive in the future to prevent future issues. Let’s get started. 


    how do you fix low cortisol

    In the crazy cadence of everyday modern life, stress has become an unwelcome companion for many of us.  It creeps into our lives, infiltrating our minds and bodies, and wreaking havoc on our state of mind.

    Little bitch.

    What makes stress such a formidable adversary? Why does it possess the power to disrupt our equilibrium and compromise our health?

    Stress hormones like cortisol in particular have a profound impact on our physiological and psychological functioning. This is why lowering cortisol has become such a hot topic for so many of us recently. Everyone is talking about cortisol but few really understand how it works. 

    Imagine your body as a finely tuned orchestra (oh yea, that metaphor is back!), with each system harmonizing to maintain musical equilibrium.

    Now, picture stress as the off-key note that throws the entire symphony into  total freak-out mode.

    When faced with any perceived threat or challenge, our body initiates a cascade of physiological responses, collectively known as the “stress response”. Cortisol is often dubbed the “stress hormone.” Produced by our adrenal glands, it is a potent force, mobilizing energy reserves, sharpening your focus, and priming the body for action.

    This response can be life-saving when necessary, enabling us to confront danger or navigate demanding situations with heightened vigilance.

    The reality is, it’s not often we are faced with such life-threatening situations. It’s more often that we are faced with day-to-day stressors, and our body tends to react in the same manner.

    It is when stress becomes chronic or continues unabated, cortisol lingers in the bloodstream, exerting a corrosive influence on our health.

    The insidious effects of chronic stress permeate every facet of our being, creating a devastating toll on both mind and body.

    Prolonged exposure to elevated levels of cortisol can wreak havoc on our cardiovascular system, increasing the risk of hypertension, heart disease, and stroke.

    When my cortisol was at its highest, I would get so exhausted every day, precisely at 4pm I would literally feel like I was coming down with the flu. I’d collapse on the couch and was completely unable to work. Then the next day after a good night of sleep I’d be “reset” and able to work for half a day until that fatigue hit me again. Horrible cycle!

    How did I get there? Truthfully, it was a combination of being a workaholic and also being so concerned with losing weight that I was overtraining and over-dieting. I was pushing my body too hard and was in constant fight-or-flight mode. Something had to give. I think a lot of you reading this post are probably in the same boat. And guess what– all that pushing myself– I could not lose weight. Go figure.

    Our immune system doesn’t fare much better. Under the nonstop assault of stress hormones, we become more susceptible to infections and sickness.

    Beyond its physical manifestations, stress casts a long shadow over our mental well-being, fueling anxiety and exacerbating mood disorders. The relentless churn of worries and concerns erodes our resilience, leaving us vulnerable to burnout and emotional exhaustion.

    Have you been there? I know I have.

    Amidst the grim prognosis, there is hope. The journey to stress reduction begins with awareness and intentionality.

    By acknowledging the detrimental effects of stress on our health, we empower ourselves to take proactive steps towards restoration and resilience.

    Through mindfulness practices, relaxation techniques, and lifestyle modifications, we can recalibrate our own stress response and cultivate a greater sense of equilibrium.

    I  really encourage you to embark on a transformative journey for yourself if you recognize that your stress is affecting your health, because it can really only get worse. But the GREAT thing is, YOU CAN MAKE IT GET BETTER AND BETTER!!


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    I’m sure you know by now that stress is far more than just a mental strain—it’s a physiological phenomenon with serious negative implications on our health.

    What’s going on in our head ultimately becomes SYMPTOMS. I know this to be true. 

    Our body responds to stress via its “stress hormones”. . These biochemical messengers, including cortisol and adrenaline, orchestrate a symphony (there’s that crazy metaphor again but it’s really the most apropos way to illustrate hormone stuff!) of reactions intended to prepare us for perceived threats. When triggered by stress, these hormones initiate a cascade of responses, from heightened alertness to increased heart rate, all geared towards survival.

    Have you ever found yourself in an argument and experienced an elevated heart rate or found yourself breathing all in your upper chest so that you had to ‘catch your breath’? This is what we are talking about. I have learned the hard way that there are toxic PEOPLE and toxic TOPICS that – as a woman with C-PTSD, I need to avoid at all costs. If I don’t, I end up having major elevated breathing, almost to the point of a panic attack. And this leads to a migraine. Which leads me to being in bed for 3 days. NOT worth it. 

    You see how stress can, in extreme cases, REALLY throw you for a loop? This is real stuff people. 

    Want to read a fascinating book– check out The Body Keeps the Score by Bessel Van der Kolk. Also Healing Happens With Your Help, by Carol Ritberger. 

    As we discussed above, prolonged exposure to elevated levels of stress hormones can have detrimental effects on both the mind and the body. Chronic stress disrupts the delicate balance of our endocrine system, leading to imbalances in hormone production and regulation. This dysregulation can manifest in a myriad of ways, from digestive disturbances to immune suppression.

    Often, the impact of stress results in psychological consequences such as anxiety and mood disorders as well.

    In order for us to effectively manage our stress and truly get healthy and FEEL well again, we need to understand how these stress hormones work and work with each other. The better we understand how these biochemical signals influence both our physiology and psychology, the better decisions we can make around stress management and reduction.

    What Are the Effects of CHRONIC STRESS?

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    Chronic stress can take a significant toll on physical health, ESPECIALLY in terms of cardiovascular disease.

    When your body is under constant stress, it releases stress hormones like cortisol and adrenaline, which can lead to elevated blood pressure and increased heart rate over time.

    No bueno.

    These physiological changes can contribute to the development of cardiovascular issues such as hypertension, heart disease, and even stroke.

    Ladies. Heart disease is the leading cause of death for women in this country. This is not something to ignore.

    By managing stress levels effectively, individuals can reduce the strain on their cardiovascular system and lower their risk of these serious conditions.

    Another consequence of chronic stress is a weakened immune system. When the body is in a constant state of stress, it becomes less efficient at fighting off infections and illnesses. This can leave individuals more susceptible to colds, flu, and other common ailments.

    Chronic stress has also been linked to increased inflammation in the body, which is associated with a range of chronic health conditions. By reducing stress levels, individuals can support their immune system and improve their overall resilience to illness. Check out this post I published on how to lower your inflammation naturally…when I first met with my functional medicine doctor, I recall her saying that her TOP priorities for me were to address my insulin resistance and my inflammation. (Why? Heart disease)

    In addition to physical health impacts, chronic stress can also take a significant toll on mental well-being. Anxiety disorders, characterized by excessive worry and fear, are common among individuals experiencing chronic stress. The constant strain of stress can overwhelm the brain’s ability to cope, leading to persistent feelings of anxiety and panic.

    Similarly, chronic stress has been linked to depression, a mood disorder characterized by persistent feelings of sadness, hopelessness, and loss of interest in activities.

    Furthermore, prolonged exposure to stress hormones can impair cognitive function, leading to difficulties with concentration, memory, and decision-making. By addressing chronic stress and implementing strategies for stress reduction, individuals can protect their mental health and enhance their overall cognitive function.


    What is the role of STRESS HORMONES in our body?

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    Cortisol plays a HUGELY important role in the body’s stress response system. Often referred to as the “stress hormone,” cortisol is released in response to perceived threats or challenges, triggering a cascade of physiological reactions designed to prepare the body for action.

    In times of acute stress, cortisol mobilizes energy reserves, sharpens focus, and enhances alertness to help individuals cope with the immediate threat. However, when stress becomes chronic or persistent, cortisol levels can stay elevated for extended periods, leading to a range of negative effects on the body.

    Chronically high levels of cortisol have been linked to increased inflammation, impaired immune function, and hormone imbalance, contributing to a variety of health issues such as obesity, diabetes, and cardiovascular disease.

    Adrenaline, (also known as epinephrine), is another key player in the body’s stress response. Like cortisol, adrenaline is released in response to stressors, rapidly mobilizing the body’s resources to cope with the perceived threat.

    When adrenaline is released, it triggers a surge in heart rate, blood pressure, and energy levels, preparing the body for immediate action.

    This “fight or flight” response is essential for survival in dangerous situations, allowing individuals to react quickly and effectively to potential threats. However, prolonged activation of the adrenaline response can lead to chronic stress and associated health problems, including increased risk of heart disease, hypertension, and anxiety disorders.

    Overall, stress hormones play a crucial role in the body’s response to stress, helping to mobilize resources and adapt to challenging situations. However, when stress becomes chronic or overwhelming, the constant activation of the stress response can have detrimental effects on physical and mental health. By understanding the role of cortisol and adrenaline in the body’s stress response system, individuals can take steps to manage stress effectively and minimize its impact on their overall well-being.

    Bottom line is– we don’t even realize it, but in our modern world, we are reacting to daily stressors with “fight or flight” reactions without even realizing it. We get “stressed out” over money problems, job problems, relationship problems, deadlines, traffic, kids, neighbors, barking dogs, you name it…..we are a stressed OUT society and typically– we are NOT a society focused on CHILLING OUT. 

    In other words, we are doing a lot of freaking our bodies out and not a lot of calming them down. We need to flip the switch on that and doing so will get our health and our future back on the right track.

    Holistic Approaches to Reduce Stress Hormones

    Now comes what I call the fun part. How do we start healing our stressed out lives? Speaking from experience, I can tell you that paying attention to your lifestyle and diet and becoming more and more self-aware of your habits, reactions, behaviors etc. is key and will serve you well. And if you read these options below and think- while rolling your eyes, “Oh my GOSH, how is some deep breathing going to help MY anxiety??? I’m too busy for this stuff!!!!”– well, that tells me right there, you are too busy and too stressed NOT to make time for this. And I can say that it’s when you are thinking like that — that’s when life will typically MAKE YOU SLOW DOWN. I recall that I got soooo close to adrenal burnout my doctor told me “Kelly you are about to land in the hospital if you don’t SLOW DOWN and start RESTING and taking breaks!”– 

    I started listening. I HOPE YOU DO!

    Holistic Approaches to Reduce Stress Hormones:

    Mindfulness and Meditation:

    Deep Breathing Exercises: Deep breathing techniques, such as diaphragmatic breathing or belly breathing, help activate the body’s relaxation response, reducing levels of stress hormones like cortisol and promoting a sense of calm. 

    deep breathing

    Guided Imagery: Visualization exercises guided by a trained practitioner can help individuals create mental images that evoke relaxation and reduce stress.

    Body Scan Techniques: Body scan meditation involves systematically focusing attention on different parts of the body, helping to increase awareness of bodily sensations and promote relaxation.

    Regular Exercise Routine:

    Cardiovascular Activities:

    Aerobic exercises like jogging, walking, swimming, or cycling can help reduce stress hormones and improve mood by increasing endorphin levels, also known as “feel-good” hormones. I’d recommend keeping your cardio on the lower impact like swimming or walking.

    Outdoor Walk

    Strength Training: Resistance training exercises, such as weightlifting or bodyweight exercises, can help reduce stress hormones and promote a sense of empowerment and control.

    strength training for hormone balance

    Yoga and Pilates: These mind-body practices combine physical movement with breath awareness and mindfulness, helping to reduce stress hormones and improve flexibility, strength, and overall well-being. I’ve talked about how much I am loving for yoga right now. It’s a totally unique approach to yoga — they have traditional yoga classes but they are known for “The Class” which is more a twist on yoga that includes I’m going to call it like somatic movement with some cardio-ish movement and a lot of mindfulness thrown in and FANTASTIC MUSIC and will you work your core and glutes every time? oh yes!! Plus they. have meditation and breathwork…they have classes by the TIME, so if you want to choose a class by 15 minutes or 30 minutes or 1 hour or 1 and a half hours or by TYPE of class or by instructor…..I’m in love. They have a free trial where you can test them out for a MONTH – that’s what I did. I think they are the bomb, the women who teach the classes I’m hoping to interview on the podcast coming up they are so…..just have so much to teach about being mindful and fluid and centered. Every class I do, I am more of my future self. Check out and try out their free trial. 

    strength training for hormone balance

    Healthy Diet Choices:

    Balanced Nutritional Intake: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support overall health and help regulate stress hormones.

    Limiting Caffeine and Sugar: Excessive consumption of caffeine and sugar can lead to spikes and crashes in blood sugar levels, contributing to feelings of stress and anxiety. Limiting intake can help stabilize energy levels and promote a more balanced mood.

    Incorporating Stress-reducing Foods: Certain foods, such as fatty fish rich in omega-3 fatty acids, dark leafy greens, and foods high in antioxidants, can help reduce inflammation and lower levels of stress hormones in the body.

    Adequate Sleep Hygiene:

    Establishing a Bedtime Routine: Creating a consistent bedtime routine signals to the body that it’s time to wind down and prepare for sleep, helping to reduce stress hormones and improve sleep quality.

    Creating a Relaxing Sleep Environment: Optimizing the sleep environment by minimizing noise, light, and distractions can promote relaxation and help reduce levels of stress hormones before bedtime.

    Prioritizing Restful Sleep: Prioritizing sufficient and restful sleep is essential for regulating stress hormones, supporting overall health, and promoting resilience to stressors in daily life.walking


    But Wait Theres More

    If you liked this post and want to learn more, you’ll probably want to check out these posts. How to Reduce Inflammation Naturally.  Blog: How Much Protein Do Women Need? Blog: How to Reset Female Hormones to Lose Weight. BLOG: How to stop hormonal weight gain. Want to reduce inflammation with the KETO Diet? Grab my FREE Keto Kwik Start Guide. Take that up a notch with my Keto Cookbook just $9.95, it’s got all the great low-carb recipes I still make every week, the ones that helped me lose 36 inches and 34lbs!!


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.


  • How to Stop Hormonal Weight Gain. Can You Reset Your Female Hormones Naturally?

    How to Stop Hormonal Weight Gain Naturally.

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    Wondering how to stop hormonal weight gain? Aren’t we all? I’m sure you know you aren’t alone! 

    Girl please!

    Today’s post is a follow up, or a part 2 to the post I shared earlier this week, “How to Reset Female Hormones to Lose Weight”. You might want to skip over there and read that post first, or you can of course check it out after you read this post. That post was covering more of the medical approaches to how we can balance our hormones to encourage weight loss and prevent hormonal weight gain. 

    In today’s post I’ll be covering more lifestyle changes we should be making that can greatly enhance the medical approaches we take and sometimes, the lifestyle approaches can on their own make a significant impact on your health. That said, I’d be remiss if I didn’t state that I’m a firm FIRM believer in combining BOTH approaches together. Lifestyle changes and natural/holistic solutions with bio identical hormonal therapy prescribed by a doctor. 

    So, if you are frustrated by hormonal weight gain and ready to learn about some lifestyle changes you can incorporate to stop hormonal weight gain from continuing…Let’s talk. 

    How do hormones affect weight loss?

    When people describe our hormones, they often use the metaphor of an orchestra and it’s appropriate. These incredible molecules, including insulin, cortisol, leptin, and ghrelin, orchestrate everything from hunger signals to energy expenditure. When this delicate hormonal dance is disrupted—by stress, inadequate sleep, or poor nutrition—our weight loss efforts will hit a major roadblock. 

    When our hormones are out of whack, it’s like trying to navigate through a bad storm without a compass.

    Chronic stress, erratic sleep patterns, and unhealthy dietary habits can all throw our hormones into disarray, wreaking havoc on our metabolism and making weight management feel like an uphill battle.

    I have SO BEEN THERE.

    But don’t freak out, because by identifying the CAUSES of hormonal imbalance, we can implement targeted interventions to restore equilibrium. This sets us on the path to sustainable weight loss and vibrant health. As I discussed in my last post, it’s not always a simple and fast path, but it’s DOABLE and so worth it. 

    Lifestyle Changes for Hormonal Health

    Nutritional Strategies for Hormone Health

    1200 Calorie Diet

    Fueling our bodies with the right nutrients is key to nurturing hormonal balance.

    We’re talking about striking a harmonious balance of macronutrients—protein, carbohydrates, and fats—to stabilize blood sugar levels and support optimal hormone production.

    Additionally, incorporating hormone-supportive foods rich in fiber, antioxidants, and healthy fats can further bolster our endocrine system, promoting efficient hormone regulation.

    We can’t forget the importance of meal timing; maintaining regular eating intervals helps regulate hunger hormones and prevents erratic spikes and crashes in energy levels. This is probably a good time to re-think hard-core fasting or potentially even intermittent fasting– depending on the state of your hormones. You want to think about food in terms of NURTURING your body vs. thinking of “how can I deprive my body to lose weight?” as you might have done in the past. 

    I’d be very remiss if I didn’t share at this point that a huge lifestyle nutrition change that I personally did – with the nudge of my functional medicine doctor was to go keto – to address my insulin resistance. When she first started seeing me I recall her telling me (when I asked “Please please tell me you can help me to lose weight!!!) “it’s not your thyroid that’s the problem, it’s your insulin and inflammation”. She gave me a keto-ish plan to follow and I was VERY RELUCTANT– I was so skeptical about keto and was frankly embarrassed to try it. I’m so glad I got over myself and did it. I ended up losing 36 inches and 34lbs at a healthy rate of about 1-1.5lbs a week. And kept the weight off staying keto for about a year and a half. 

    At the bottom of the post here I’ll link to a lot more blogs and videos on my YouTube channel about my Keto experience and I also have a Keto Cookbook filled with the recipes that helped me lose the weight– heck we still make these recipes to this day on a regular basis. And if you want to go keto but are confused about the “rules” or how to do it right, I have a Keto Bootcamp online video course— where I teach you everything I learned so you don’t have to figure it out on your own. (Just $35.95 you can click here for Kelly’s Keto Bootcamp course! Hope it helps!)

    Managing STRESS to Balance Hormones

    Chronic stress isn’t just a buzzkill for our mood; it’s also a major disruptor of hormonal harmony. Implementing stress management techniques such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can work wonders in reducing cortisol levels and promoting overall well-being. 

    I do my meditation every morning now sitting in front of my red light machine and I use for guided meditation. It’s wonderful. (Click my link and try them out free for 30 days, that’s what I did and became obsessed!)

    Prioritizing quality sleep is another non-negotiable component of stress management, as insufficient sleep can wreak havoc on our cortisol levels and sabotage our weight loss efforts.

    And while we’re at it, let’s not overlook the impact of excessive caffeine and alcohol consumption, both of which can exacerbate stress responses and throw our hormones out of whack.

    NOTE: I typed EXCESSIVE. That doesn’t mean “no coffee”. Ha! I have 1-2 cups of great coffee a day. And I do have diet soda (yes judge me all you want that’s my treat and I will not quit). So I am not 100% caffeine free, but I drink water during the day all day. Excessive = drinking double shot cappuccinos all day plus Red Bulls and sodas ….well, you get the idea. Too much is just too much. 

    Regular Exercise for Hormone Balance

    regular exercise for hormone balance

    Working out regularly is like a magic elixir for hormonal health, exerting profound effects on metabolism and mood regulation.

    I think this is obvious.

    Cardiovascular exercises, such as brisk walking or cycling, stimulate the release of endorphins—our body’s natural feel-good chemicals—while also helping to regulate stress hormones like cortisol.

    Strength training, on the other hand, not only builds lean muscle mass but also enhances insulin sensitivity, leading to improved hormone utilization and metabolic efficiency.

    And let’s not forget about the zen-inducing powers of yoga and Pilates, which not only strengthen our bodies but also promote relaxation and stress reduction, fostering hormonal equilibrium in the process.

    If I can recommend one thing, focus on LESS CARDIO above all else, especially if you are a former cardio addict like me– it’s likely more destructive to your hormones at this point and won’t do a thing for your weight loss, just accept that. 

    Focus on strength training and walking and if you can also do some yoga you are in optimal land!!

    Supplementation for Hormone Balance

    While a balanced diet lays the foundation for hormonal health, sometimes our bodies need a little extra support in the form of supplements. Essential vitamins and minerals such as vitamin D, magnesium, and omega-3 fatty acids play crucial roles in hormone synthesis and regulation, supporting overall endocrine function. Incorporating herbal supplements like Vitex (Chaste Tree Berry), Maca Root, and Ashwagandha can further enhance hormonal balance, offering natural alternatives to support our well-being. What supplements are you currently taking on a daily basis? 

    Mind-Body Approaches to Hormone Balance

    optimal hormonal balance

    In our quest for hormonal harmony, it also makes perfect sense to explore holistic mind-body approaches that can address the root causes of imbalance. 

    Practices like acupuncture and Traditional Chinese Medicine (TCM) can help restore energy flow and balance within the body, promoting optimal hormonal function. 

    Similarly, Ayurveda—a traditional system of medicine from India—offers personalized approaches to wellness through herbal remedies, dietary modifications, and lifestyle interventions tailored to individual constitutional types. 

    And let’s not overlook the power of psychotherapy and cognitive-behavioral therapy (CBT), which can provide invaluable support in managing stress, reframing negative thought patterns, and promoting emotional well-being—all crucial components of hormonal balance.

    Which ones of these have you tried? I’m currently seeing a therapist and doing CBT and have already done a TON of reading on Ayurveda, and I’ve had acupuncture 2x but want to get into a regular practice. I’m told it can be insanely beneficial. Stay tuned as I investigate this personally!

    As we wrap up our exploration of hormonal balance and weight loss, I want to leave you with a message of empowerment and possibility.  Don’t be discouraged by the changes in your body. It’s easy to do that. 

    By embracing lifestyle changes, incorporating exercise routines, exploring supplementation, and embracing mind-body approaches, we have the power to reclaim control over our hormonal health and unlock the vibrant vitality that resides within each of us. Combining this with the power of a comprehensive bio-identical hormonal replacement therapy plan prescribed by a functional medicine doctor can forever change your future and make the decades ahead be the BEST years of your life! For real!

    So here’s to honoring our bodies, nurturing our spirits, and embarking on a journey of self-discovery and transformation—one hormone at a time. Cheers to the incredible women we are and the even more phenomenal women we’re becoming. Here’s to us! 🌟

    But Wait, There's MORE!

    But Wait Theres More

    If you would like to continue learning more about hormonal balance and related topics– here are some appropriate links for you. Here is the link to the preceding post How to Reset Hormones to Lose Weight. Video: Does Keto Really Work For Women Over 40? Blog: Hypothyroidism and Losing Weight. Blog: The Best Insulin Resistance Meal Plan For Weight Loss. My Keto Kwik Start Guide (FREE DOWNLOAD!) My Keto Cookbook! (Just $9.95) and Kelly’s Keto Bootcamp Course! 


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