Somatic Psychology
The study of the mind-body connection, focusing on how our physical experiences shape our emotional and mental well-being. This approach recognizes that trauma, emotions, and experiences are stored in the body and can be accessed and healed through body-aware practices.

Neuroscience
The scientific study of the nervous system, including brain function, hormone interaction, and neural pathways. In hormone health, neuroscience helps us understand how hormones affect brain function, mood, memory, and behavior.

Endocrine System
Definition: Your body's hormone command center, orchestrating the production and regulation of hormones throughout your body.

Hormones
Chemical messengers that regulate everything from mood to metabolism, acting as your body's internal communication network.

Hormone Imbalance
When your hormones aren't in their optimal ratios, leading to various physical and emotional symptoms.

HPA Axis
The stress response superhighway (hypothalamic-pituitary-adrenal axis), coordinating your body's response to stress.

Estrogen
- Regulates menstrual cycle
- Maintains bone density
- Influences mood and cognitive function
- Supports skin health and collagen production

Progesterone
- Promotes restful sleep
- Reduces anxiety
- Supports pregnancy
- Balances estrogen

Testosterone
- Drives libido
- Builds muscle mass
- Maintains bone density
- Supports energy levels

Cortisol
- Manages stress response
- Regulates blood sugar
- Affects immune function
- Influences sleep-wake cycles

Melatonin
- Regulates sleep cycles
- Supports immune function
- Acts as an antioxidant
- Influences reproductive hormones

Thyroid Hormones
- Control metabolic rate
- Regulate body temperature
- Influence energy levels
- Support brain function

Menstrual Cycle Phases:

Menstrual Phase (Days 1-7)
- Bleeding occurs
- Energy typically lower
- Time for rest and reflection

Follicular Phase (Days 7-14)
- Estrogen rises
- Energy increases
- Good for new projects and creativity

Ovulation Phase (Days 14-16)
- Peak fertility
- Highest energy
- Enhanced communication skills

Luteal Phase (Days 17-28)
- Progesterone dominates
- Energy begins to decline & likely to experience mood swings/anxiety
- Time for completion and evaluation

Life Phases:

Perimenopause
- Transitional phase before menopause
- Can last 4-10 years
- Marked by hormone fluctuations

Menopause
- Defined by 12 months without menstruation
- Permanent cessation of menstrual cycle
- New hormone baseline established

Polyvagal Theory
- Understanding your nervous system's safety system
- Three neural circuits: Social engagement, Fight/flight, Freeze
- Key to emotional regulation

Vagus Nerve
- Your body's relaxation superhighway
- Controls parasympathetic response
- Influences hormone production
- Connects gut to brain

Nervous System States
- Sympathetic (Fight/Flight)
- Parasympathetic (Rest/Digest)
- Balance is key for hormone health

Internal Family Systems (IFS)
- Understanding inner parts
- Healing trauma responses
- Supporting hormone balance through emotional regulation

• Trauma 
An emotional response to a deeply distressing or disturbing experience that overwhelms an individual's ability to cope, causes feelings of helplessness, and diminishes their sense of self and ability to feel a full range of emotions.

Types: 
- Acute trauma (single event) 
- Chronic trauma (repeated exposure) 
- Complex trauma (multiple, interpersonal) 
- Developmental trauma (early life) 

• Complex Trauma (C-PTSD) 
Trauma resulting from prolonged, repeated exposure to traumatic events, often of an interpersonal nature and occurring during vulnerable developmental periods.

Characteristics: 
- Emotional dysregulation 
- Disrupted attachment patterns 
- Altered self-perception 
- Changes in consciousness 
- Somatic symptoms 
- Systems of meaning 

• Trauma Responses 
1. Fight: Aggression, anger, confrontation 
2. Flight: Avoidance, anxiety, escape 
3. Freeze: Dissociation, numbness 
4. Fawn: People-pleasing, loss of boundaries 
5. Flop: Collapse, helplessness 

• Nervous System States in Trauma 
1. Ventral Vagal (Safe & Social): 
- Connected 
- Present 
- Regulated 
- Socially engaged 

2. Sympathetic (Mobilized): 
- Anxious 
- Hypervigilant 
- Ready for action 
- Defensive 

3. Dorsal Vagal (Immobilized): 
- Shut down 
- Disconnected 
- Dissociated 
- Collapsed 

• Trauma & Hormones Connection 
Impact on: 
- Cortisol regulation 
- Thyroid function 
- Sex hormone balance 
- Insulin sensitivity 
- Melatonin production 

• Somatic Trauma Symptoms 
Physical manifestations: 
- Chronic tension 
- Digestive issues 
- Sleep disruption 
- Immune challenges 
- Pain patterns 
- Hormone dysregulation 

Trauma Recovery Tools
1. Nervous System Regulation: 
- Breathwork 
- Grounding exercises 
- Movement practices 
- Boundary setting 

3. Somatic Resources: 
- Body scanning 
- Tension release 
- Safe place anchoring 
- Movement medicine 

3. Emotional Processing: 
- Window of tolerance work 
- Pendulation 
- Titration 
- Resource building 

Window of Tolerance 
The optimal arousal zone where emotions can be processed effectively.

States: 
- Hyper-arousal (Above window) 
- Window of tolerance (Optimal zone) 
- Hypo-arousal (Below window) 

Neuroception 
The subconscious system for detecting safety and threat in our environment.

Influences: 
- Environmental cues 
- Social signals 
- Internal sensations 
- Past experiences 

Attachment Patterns Types: 
- Secure 
- Anxious 
- Avoidant 
- Disorganized 

Impact on: 
- Hormone regulation 
- Stress response 
- Emotional processing 
- Relationship patterns 

Co-Regulation
The interactive process where individuals help regulate each other's nervous systems through supportive presence, attunement, and reciprocal interaction. This biological mechanism helps restore balance to our nervous system through connection with others.

Key Components:
- Mutual presence and attunement
- Synchronized breathing and heart rates
- Shared nervous system regulation
- Non-verbal communication
- Safe physical proximity

Benefits for Hormone Health:
- Reduces cortisol levels
- Supports oxytocin production
- Improves vagal tone
- Enhances immune function
- Stabilizes mood fluctuations

Practice Examples:
1. Intentional Connection
- Eye contact with consent
- Synchronized breathing
- Mindful touch (when appropriate)
- Shared quiet presence

2. Relationship Dynamics
- Partner support during hormone transitions
- Family bonding activities
- Supportive friendships
- Professional therapeutic relationships

3. Group Settings
- Women's circles
- Support groups
- Movement classes
- Shared meditation

Signs of Successful Co-Regulation:
- Felt sense of safety
- Reduced anxiety
- Increased presence
- Enhanced emotional stability
- Better stress management

Applications During Hormone Transitions:
- Partner support during perimenopause
- Family system regulation
- Professional support networks
- Community connection

Endocrine Disruptors
Common Sources:
- Plastics (BPA, phthalates)
- Personal care products ie. fragrances
- Pesticides
- Household cleaners

Xenoestrogens
- Environmental estrogen mimickers
- Found in plastics and pesticides
- Can contribute to hormone imbalance

Breathwork
- Conscious breathing techniques
- Nervous system regulation
- Hormone balance support

Meditation
- Mental training for hormone balance
- Stress reduction
- Emotional regulation

Body Scanning
- Somatic awareness practice
- Stress detection
- Body-mind connection

Adaptogenic Herbs:

Ashwagandha
- Stress reduction
- Thyroid support
- Energy balance

Rhodiola
- Fatigue reduction
- Stress management
- Mood support

Holy Basil
- Anxiety reduction
- Blood sugar balance
- Inflammation support

Essential Nutrients:

Magnesium
- Nature's relaxant
- Supports sleep
- Reduces anxiety

Vitamin D
- Hormone regulation
- Bone health
- Immune support

B-Complex
- Energy production
- Stress management
- Hormone metabolism

Omega-3s
- Anti-inflammatory
- Brain health
- Hormone balance

Circadian Rhythm
- 24-hour internal clock
- Hormone regulation
- Sleep-wake cycles

Sleep Hygiene
- Consistent sleep schedule
- Dark, cool environment
- Limited screen time

Sleep Cycles
- REM and non-REM phases
- Hormone production
- Recovery and repair

Estrogen Dominance
Excessive estrogen relative to progesterone
• Symptoms:
  - Heavy or irregular periods
  - Breast tenderness
  - Weight gain around hips and thighs
  - Mood swings
  - Fibrocystic breasts
• Common causes:
  - Environmental toxins
  - Excess body fat
  - Stress
  - Poor liver function

Low Progesterone
Insufficient progesterone production
• Symptoms:
  - Anxiety and restlessness
  - Sleep disturbances
  - Irregular periods
  - Spotting between periods
  - Difficulty maintaining pregnancy
• Common causes:
  - Chronic stress
  - Anovulatory cycles
  - Perimenopause
  - Luteal phase defect

Thyroid Dysfunction
• Hypothyroidism (underactive):
  - Fatigue
  - Weight gain
  - Cold intolerance
  - Depression
  - Dry skin and hair
• Hyperthyroidism (overactive):
  - Anxiety
  - Weight loss
  - Heat intolerance
  - Rapid heartbeat
  - Sleep issues

Cortisol Imbalance
• High Cortisol:
  - Anxiety
  - Insomnia
  - Belly fat accumulation
  - Sugar cravings
  - Immune suppression
• Low Cortisol:
  - Chronic fatigue
  - Low blood pressure
  - Salt cravings
  - Poor stress response
  - Inflammation

Insulin Resistance
Reduced cellular response to insulin
• Symptoms:
  - Sugar cravings
  - Fatigue after meals
  - Difficulty losing weight
  - Dark skin patches
  - Irregular periods

Testosterone Imbalance in Women
• Low Testosterone:
  - Reduced libido
  - Muscle weakness
  - Fatigue
  - Depression
  - Poor recovery from exercise
• High Testosterone:
  - Acne
  - Excess facial/body hair
  - Irregular periods
  - Male-pattern baldness

DHEA Imbalance
• Definition: Disruption in this crucial hormone precursor
• Symptoms when low:
  - Fatigue
  - Depression
  - Reduced muscle mass
  - Poor exercise recovery
  - Weakened immune system

PMDD (Premenstrual Dysphoric Disorder)
A severe form of premenstrual syndrome affecting mood, behavior, and physical health
• Key Characteristics:
  - Occurs during luteal phase (7-10 days before menstruation)
  - Symptoms resolve within a few days of period starting
  - More severe than typical PMS
  - Can significantly impact daily life

• Symptoms:
  - Severe mood swings
  - Deep depression or hopelessness
  - Intense anxiety or tension
  - Irritability or anger
  - Difficulty concentrating
  - Fatigue and low energy
  - Changes in appetite
  - Sleep problems
  - Physical symptoms (bloating, breast tenderness, headaches)

• Causes:
  - Heightened sensitivity to hormone changes
  - Genetic predisposition
  - Neurotransmitter imbalances
  - Stress response dysfunction

• Management Strategies:
  - Hormone balancing
  - Stress reduction
  - Lifestyle modifications
  - Nutritional support
  - Professional support when needed

PMS (Premenstrual Syndrome)
Physical and emotional symptoms occurring before menstruation
• Symptoms:
  - Mood changes
  - Bloating
  - Breast tenderness
  - Fatigue
  - Food cravings
  - Sleep changes

PCOS (Polycystic Ovary Syndrome)
Hormonal disorder causing enlarged ovaries with small cysts
• Key Features:
  - Irregular periods
  - Excess androgen production
  - Polycystic ovaries
  - Insulin resistance

• Symptoms:
  - Irregular menstrual cycles
  - Excess facial/body hair
  - Acne
  - Weight gain
  - Fertility challenges

Adrenal Dysfunction
• Definition: Imbalance in adrenal hormone production
• Types:
  - Adrenal fatigue
  - Adrenal insufficiency
  - Cushing's syndrome

• Symptoms:
  - Chronic fatigue
  - Salt cravings
  - Low blood pressure
  - Difficulty handling stress
  - Morning fatigue
  - Afternoon energy crash

Perimenopause-Related Imbalances
Hormonal fluctuations during the transition to menopause
• Key Features:
  - Irregular periods
  - Hot flashes
  - Night sweats
  - Mood changes
  - Sleep disruption
  - Vaginal changes

• Management:
  - Hormone support
  - Lifestyle modifications
  - Stress management
  - Nutritional support

Postpartum Hormone Imbalances
• Definition: Hormonal changes following childbirth
• Key Features:
  - Rapid hormone drops
  - Thyroid changes
  - Prolactin fluctuations
  - Mood impacts

• Symptoms:
  - Mood swings
  - Fatigue
  - Anxiety
  - Depression
  - Hair loss
  - Thyroid dysfunction

Hormone Testing Types:
- Blood Tests
- Saliva Testing
- DUTCH Test

Tracking Tools:
- Cycle Tracking
- Symptom Logging
- Temperature Monitoring

Movement
- Regular exercise
- Strength training
- Flexibility work
- Stress reduction

Stress Management
- Daily practices
- Boundary setting
- Time management
- Support systems

Alcohol & Hormones 
The impact of alcohol consumption on hormone balance and overall well-being.

Effects on Hormones: 
- Disrupts estrogen metabolism 
- Increases cortisol production 
- Interferes with sleep quality 
- Impacts blood sugar regulation 
- Affects thyroid function 
- Reduces testosterone levels 

Recommendations: 
- Limit or stop consumption during hormone transitions 
- Stay hydrated (1:1 water to alcohol ratio) 
- Choose lower-sugar options 
- Consider alcohol-free periods for hormone reset  

Sarcopenia
Age-related loss of muscle mass, strength, and function, particularly accelerated during menopause due to declining estrogen levels.

Affects:
- Muscle strength and mass
- Bone density
- Metabolic rate
- Overall physical functionality

Prevention strategies:
- Resistance training
- Adequate protein intake
- Hormone balance support
- Regular physical activity

Strength Training for Hormone Health 
Strategic resistance training designed to support hormone balance and physical resilience.

Benefits: 
- Increases growth hormone production 
- Supports testosterone levels 
- Improves insulin sensitivity 
- Enhances bone density 
- Prevents sarcopenia 
- Boosts metabolism 

Key Components: 
- Progressive resistance training 
- Compound movements 
- Adequate recovery 
- Proper nutrition support 

Recommended Practices: 
- 3-4 strength sessions weekly 
- Focus on major muscle groups 

- Include both pushing and pulling movements 
- Incorporate balance and stability work 
- Allow proper rest between sessions 

Exercise Types: 
1. Resistance Training 
- Weight lifting 
- Body weight exercises 
- Resistance bands 
- Functional training 

2. Recovery Activities 
- Gentle stretching 
- Mobility work 
- Light walking 
- Restorative yoga 

Programming Considerations: 
- Align with menstrual cycle phases 
- Adjust intensity during hormone transitions 
- Focus on form over weight 
- Progressive overload principle 
- Listen to body's signals  

Sexual Health & Libido 
The complex interplay between hormones, physical health, and sexual desire.

Hormonal Influences: 
- Estrogen: Affects vaginal health and sensitivity 
- Testosterone: Drives libido and arousal 
- Progesterone: Impacts mood and desire 
- Cortisol: Can suppress sex drive when elevated 

Common Challenges: 
- Decreased desire during perimenopause 
- Vaginal dryness 
- Mood-related intimacy issues 
- Fatigue affecting sexual interest 

Support Strategies: 
- Hormone balance optimization 
- Stress management 
- Regular exercise 
- Open communication 
- Proper sleep hygiene