As a mother of teen girls, a women going through perimenopause myself, and as a women’s health practitioner it blows my mind every day how much we don’t know and are not taught about our hormones.
Can you imagine if we were taught at a young age and throughout life how exactly our hormones change each month, how that impacts our body, our mood, our mind and our soul, what is normal and what is not normal symptom wise, how to understand what our body is saying, and can you imagine if we were taught from the get go how we can impact our hormones every day so we feel and look our best?
This is not rocket science.
This should be basic knowledge.
It is called body literacy or body intelligence and we deserve to know it.
Hormones are meant to fluctuate but we should not be suffering endlessly. Not monthly, not in puberty, not postpartum, not as we transition in perimenopause around our 40s, and Menopause to our wise years around our 50s on. There is so much we can do to impact these shifts, so we can lean into the rhythm and wisdom of these powerful hormones. And if we do not listen to symptoms or imbalances in our monthly cycle when we are younger, they will likely talk louder and louder as we make hormonal transitions as we age.
Our hormones are like canaries in the coal mine, they are the first to falter if something is off in our body. If we are having symptoms that are debilitating like cramping, heavy periods, headaches, aches, fatigue, insomnia, brain fog, anxiety, infertility, stubborn weight gain, low libido, skin issues, skipped periods, or other hormone related symptoms- these are messages that we need to pay attention to not just symptoms to cover up. Those symptoms might be common but they are not normal and they are telling you something, and they will talk louder if we do not listen.
Yes, of course there is a place for covering up symptoms so we don’t suffer but getting to the underlying root of what is driving those symptoms is typically not mysterious or out of our control. It is knowledge we all deserve to have. And it is something we can impact every day. If we listen to these messages and respond, they will not have to talk louder and louder (aka worse symptoms).
First, we need to understand how our hormones work monthly. Then we need to understand how they change as we get older. After we understand what is going on in our own body, and we learn what we can do to impact that, then we can choose to take clear and methodical steps to optimize how we feel and age at any age. We are in the driver’s seat of our hormone health and can take control of how we feel.
But we don’t have that choice if we are not taught this.
Why aren’t we taught this?
I am hell bent on helping women understand their body better and helping them to feel their best. I want to bridge the gap that is so sorely missing between women, their doctors, and their health (aka how they feel every day). That is why I am teaching the Women’s Hormone Club and why I am working with my daughters on a hormone project that I am stoked to release soon (stay tuned!!).
Our hormones are powerful. When they are not fluctuating optimally we likely feel like crap at different times of the month, depending what is off. When they are functioning optimally, and we can align with their different energies, our month can flow in ways that feel incredible. When functioning optimally, we can lean into estrogen, as it climbs during the first half of our cycle and we feel driven, social, and sharp. And then, when ovulation occurs, we can lean into progesterone, as it climbs during the second half of our cycle, and we might feel more creative, reflective, and internal at that time. As they both drop right before our period we might have cravings and feel a bit low as progesterone and estrogen are tied to brain neurotransmitters and insulin, our blood sugar hormone. As these hormones rise and fall our mood is impacted, our body, our brain, every part of us. It is empowering to feel these shifts and understand them. Choices we make everyday impact how these fluctuate and how we feel.
Chart from Functional Nutrition Alliance FXNA
The time to focus on your hormones is now, no matter how old you are. But it is definitely time in your late 30s and 40s to get things dialed so as you transition into menopause things go as smoothly as possible. You do have control over this and you don’t have to suffer. We can’t remove all the sensations but we can turn the dial. Body Literacy is power.
As we move through our 40s progesterone starts to decline first, automatically putting us at risk to all the symptoms that happen in estrogen dominance. Because it is largely about the relationship of these two hormones. So it is even more important than ever that things are functioning optimally. Following a drop in progesterone, estrogen starts to go all over the place before it settles at a lower level. Again, we want an optimal environment in our body as these shifts occur so we ease from one phase to another as much as possible. There is so much we can do to ease this transition. Again, knowledge is power and small efforts are everything.
This chart is from Lara Briden’s Brilliant book Hormone Repair Manual
Your gut matters. Food matters. Detox matters. Stress matters. Blood sugar matters. Poop matters. Muscles matter. Sleep matters. Inflammation matters.
What do you think? Have we been taught enough about our body? What it is saying? Are we trained to listen to it? And then know what steps to take to feel our best? No way. Not yet, but I am hopeful this is changing and hell bent on making this happen. I encourage you to join me in this effort. Stay tuned for more!
Janel Ferrin Anderson FNLP, NC, DNM
I am determined to help people understand their body better and help them make changes to impact their health. I see people one-on-one and in group settings both in Truckee and online. I practice truly holistic healthcare and team up with people who want to function their best.
I have always loved the crisp air, warm spices, comforting foods, grounding energy, and the return to routine that autumn brings.
As I sit here at my computer I can almost hear the crunch and smell the earthy leaves of fall. The days are slowly getting shorter but the sun still shines brightly and lasts just long enough for sport practices and a short walk after work. It is the season of harvest, preparing for the winter, and even some lunchtime trail rides with the kids back at school. Tapping in to the energy of the season is a wonderful and important way to connect to the rhythm that we have evolved for thousands of years to be in synch with and fall is one of my favorite times to do this.
In the autumn I am immediately drawn to my kitchen as it feels grounding after the endless light and go of summer. The slightly cooler and darker evenings quietly beckon me back in. I now crave this return to the kitchen. Fall foods are comforting, warming and cozy. We brew up warm soups and stews that cook for hours and fill the kitchen with mouth watering smells all afternoon. These longer cooked dishes are wonderful for gut health as they are easier to break down and give the gut a bit of a rest. Plus, we use quite a bit of bone broth as a base which has healing gelatin, collagen and minerals. In different ancient healing practices around the world this grounding in the fall is important to balance the dry, windy, and transitional energy of the fall. With the right lifestyle and eating changes we can feel nourished by the fall instead of depleted. I find this to be true for me and am happy to bring my energy down into my roots this time of year and ground into the season.
Apples
I love when I get to pick my own apples but regardless we try to see how many different varieties of apples we can taste and cook with each fall. Stewed apples with cinnamon are one of my favorite gut healing treasures in the fall. The fiber in apples feed our good bacteria in the gut and they produce metabolites that heal our gut wall, talk to our immune system (which is really important in the fall), and even talk to our brain. We eat these stewed apples many mornings and in the afternoon with a sprinkle of chia seeds and hemp seeds and even some mct oil for a good fat. Apples rank at the top of foods with phenolic antioxidants making them high in antioxidants and especially cancer fighting quercetin. My 10 year old Clay loves to bake spicy apple crisp and even makes it gluten free for me to enjoy. Gretal loves baked apples with cinnamon, coconut sugar, and walnuts. I love making spiced gluten free apple cake and John’s heart lies with an almond and cranberry apple pie. But really, is there anything easier and more delicious than sliced apples with cinnamon?
Stirring My Brew (aka spicy chai)
There is not much more that says fall in our family than a brewing pot of chai on the stove. It lures people out of their rooms and into the kitchen to comment year after year “ah, it smells like fall”. The spices of chai are warming to the body and the soul. Cinnamon, ginger, cardamon, cloves, and pepper. All full of healing nutrients to boot (see below). We brew these spices for an hour and then add black tea for a few minutes and strain. After we pour this into anxiously awaiting mugs we add honey and a splash of milk of choice (some like coconut, some cashew, and others full fat cows milk) and savor each cozy and warming sip.
Fall Ritual- Prepping for winter
There are years I am better at preserving foods than others. Sometimes I jar tomatoes or chop and freeze squash, green beens, berries, etc but what I am most consistent with is prepping my fall and winter supply of Fire Cider. I love this ritual. People have been enjoying the immune support and digestive support of fire cider for decades. I love this kind of preserving because there are no rigid rules or formulas. Once you do it a few times you can change it up, add different ingredients or change up the quantities to your liking. My favorite recipes are part of the Healing Foods Club . Making Fire Cider is affordable and rewarding. I take a shot of this fire cider in warm water every morning as part of my morning fall/winter ritual to support my gut, my immune system, and my morning energy.
Letting Go
The fall reminds us that it is okay to let go of what does not serve us or what has transitioned on. As I watch the beautiful golden and red leaves fall to the earth I am reminded to let go. Just when the world is so supremely beautiful, with the snow on the mountains and the bright leaves on the aspens, it is time to let go. All things have their time. Their seeding, their growing, their burning bright, their clinging, their letting go, their becoming one with the earth, and then the seed again. Our crazy world today allows us to think we can have it all all the time but leaning into the seasons reminds us of the importance of the cycle and also gives us a chance to slow down, release, enjoy what is right in front of us. I use my breath, specifically my exhale, as much as I can to release what is not serving me, even if I want to cling to it forever. I use my inhale to feel gratitude for all that I have and love. It is a practice every day as I am far from perfect at this. But one breath at a time…..
The Female Cycle and The Seasons
I love teaching the Women’s Hormone Club and one of my favorite parts is when we go into the different energies of the female cycle. When we tap into the different hormones that are present during each phase of our monthly cycle we often notice that there is a time of the month that we feel more driven, a time we feel more social, a time we feel more introspective, a time we feel like planning, and a time we feel quieter. When we put that cycle over the time frame of the year there is a similar pattern for the seasons of the year. The fall is the time associated with the luteal phase in a woman’s cycle. The time after ovulation when progesterone rises, bringing with it a feeling of calm and going inside oneself a bit more, a coziness, and preparing for what is to come. Do you feel this shift? Or is it at a different season for you?
Trick or Treats
As a nutritionist, some of the candy and food coloring that comes along with Halloween drives me nuts. I have learned that having some treats around the house this time of year that I feel better about curbs the craving to get ravenous around some of the scarier options out there. Some of our favorites are making chocolate mint, chocolate peanut butter, and lemon coconut cups. Another favorite is gluten free pumpkin squares with cream cheese frosting (I also love these as muffins without frosting). These are delicious and remind me of growing up! Another thing I try to do is load the kids and adults up on plenty of protein rich foods before they snack on treats so they do not eat candy when they are hungry. Do you have a trick to keep a happy or balanced relationship with the treats of halloween?
Ginger – is a wonderful spice for digestion, it reduces nausea, is anti-inflammatory, and has anti-microbial properties
Cardamom -may help to lower blood pressure, reduce inflammation and protect against cancer
Cinnamon – may help with blood sugar balance and downstream hormone balance
Cloves – may also help regulate blood sugar, reduce inflammation, protect against cancer, and support the liver health
Harvest
I grew up celebrating harvest on the farm and now have a small backyard garden to work and enjoy. I love taking the time to harvest what we have put energy and intention into. This is true for harvesting food but also harvesting ideas, plans, emotions, relationships, work, etc. In the spring we consider what seeds we want to plant, how we will feed and water them, and then in the fall I try to reflect on how things have been going and celebrate the work I have done. This has become a wonderful ritual in the fall for me. I consider how my heart feels, how my body feels, and how my brain feels this time of year and celebrate all that has grown and honor what I have learned so far in the year.
Fall Play
All of this and we haven’t even talked about Thanksgiving yet! I suppose that is for another time.
“The Women’s Hormone Club is an essential for every women. This class is power, new insights, science, tangible tools and understanding your body as we age. If you are considering taking this class, it could honestly change (and save) your life!”- 2022 participant (see more testimonials below)
Hormones impact cravings, weight, energy, mood, sleep, drive, skin, muscle, bones, libido, brain function, pms, headaches, bloating, and more! Imagine knowing exactly how to optimize your hormones as you age.
Hormone Club 2023 will be here in no time! Sign up early to secure your spot. There will be an IN PERSON and ONLINE version this year. REGISTRATION FOR BOTH ARE OPEN!!!! EARLY BIRD PRICING BEFORE DECEMBER 17th. PLUS GET MY SEASONAL ELIXIR GUIDE AS A BONUS!!!! CODE- EARLY10%OFF
Learn about ways to Balance Your Hormones with food, herbs, lifestyle, and nutrients while replenishing And Rejuvenating Your Entire Body. Feel Your Best so you can age your best!
2023 January dates- Work on your own or meet with the group. Online Q&As will be on Thursdays at 12pm Pacific. In person Q&As will be 930am on Thursdays in Truckee at Three Feathers. All the course work is yours for the year and you can do it at your own pace.
Calling all women 40-55’ish who want to rock this thing called aging. Know your body better than anyone else so you can reach your health goals.
Get the support, information, tools, inspiration, and accountability you need to powerfully transform your health from deep down.
THIS WILL TRANSFORM THE WAY YOU AGE
Don’t miss this awesome opportunity to optimize your health and come away empowered! Things we do today affect our health, hormones, brain function, mood, immune system, digestion, and energy decades down the line.
We will be talking about thyroid hormones, sex hormones (estrogen/progesterone), blood sugar, sleep, stress hormones, energy and more. Because they are all interconnected and this matters as we get older!
The 3 week reset will impact sleep, skin, libido, energy, headaches, immune health, anxiety, depression, pms symptoms, moodiness, perimenopause symptoms, sore breasts, digestive problems, weight, heavy periods, joint pain, and more!
Janel offers an incredibly unique and rich angle as a board certified holistic nutritionist, a Functional Medicine Nutritionist, a Doctor of natural medicine, certified therapeutic supplement practitioner, an Ayurvedic yoga therapist, Family Herbalist, and someone who has worked with women specifically for decades.
NEW VIDEOS AND COURSE PACKET THIS YEAR!! EASIER AND MORE STREAMLINED THAN EVER. LISTS and PRACTICAL CUT-TO-THE-CHASE INFORMATION AT YOUR FINGERTIPS
The Plan-
You will have all the information and course content online to watch and review on your own (you have this for the full year). We will meet 6 times online or in person, together, to connect, ask questions, and learn. We will use food/lifestyle/herbs/supplements to nourish our body and balance our hormones. (choose your level of participation and the depth you want to go).
Gain empowering ways to think into your own health so you can take charge for decades to come. Connect with other women empowered to make changes and optimize their health.
BUT WHAT YOU CAN DO IS KNOW YOUR BODY BETTER THAN ANYONE SO YOU CAN AGE YOUR BEST!
No fads here, just the physiology and how you can intelligently impact it.
Start writing or type / to choose a block
Learn how to get various optional labs of your choice to help see ‘what’s going on in there’ including serum (blood) labs and hormone (salivary and urine) labs and more.
Join us and invest in YOU!
My goal is to empower you to understand your body and to support you with all the information and tools you need. This is NOT a cookie cutter program but instead a unique opportunity to learn why and how, not just what to do. You also have unique access to Janel for personal questions.
All of this for $299 – Early bird price $270 (sign up before December 10th). You can also split the price into 2 payments of $150 if that is better for you (or smaller payments). Promo Code- EARLY10%OFF
Space is limited so we can keep the group intimate and you can get your questions answered. This group has filled every winter so sign up early!!!
6 video lessons on balancing hormones and about what is going on in your bodyas you age- access for 9 months to go at your own pace and come back to at any time
6 live Q&As (in person in Truckee or online) to ask Janel any questions
Recipes, food lists, and meal plans to support hormone balance
Support during our 3 week nourishing reset
Course packet loaded with tips on sleeping better, increasing energy, reducing stress, optimizing weight, and more
Questionnaires to help you learn about your body and how it is changing and functioning
Specific information about supplements (newly updated!!)
Information about lab testing that relate to optimizing hormones
“Having the recipes and the tools to be organized was a game changer!”
“Awesome information, supporting vibe, sharing of ideas , menus etc”
“Learning all of the insider tips (and science/health stuff) from Janel, the collective power of a group of women sharing ideas, doing the 3-week protocol!
“The knowledge & wisdom. The printable documents. The videos.”
“The depth of knowledge and details I could learn, delicious recipes, support group to keep me accountable! I love all the supplemental videos too!”
“Clear info, answered questions, hearing other people’s experiences and questions”
“Online format and recordings were great. Good information and perspective. Great format to give us info ahead of time to review.”
“I loved the videos each week and the group classes, but I also like the pace that we could set based upon our schedules. For example, with my family during this class was sick and I was traveling but I didn’t want to miss the class. It was really nice to be able to do my own learning but led by Janel when needed. I really enjoyed the science behind everything and I found myself talking non stop about your class to friends. The videos I really found helpful as I’m a much more visual person. I was also very thankful to you for getting my sleep back on track. This has been a real struggle for years and I find myself waking more refreshed and getting sleepy naturally around 930-10 pm. THANK YOU JANEL!” 2022
“I LOVE all the handouts so that I can re read and dive deeper into the info your shared. I really liked all the videos as well. so much good stuff I like the class so that we could ask questions and get your feedback. I LOVE the no judgement attitude of just be where you are. It is refreshing!!” 2022
“1. Learning so much awesome info 2. Sharing ideas, foods, info and struggles/questions with other women my age 3. The holistic nature of the program and that I got access to so many practical resources” 2022
“I enjoyed the cleanse and the list of Yes, No, and Bonus foods. I enjoyed the recipes. I appreciated all your knowledge.:” 2022
“The information and content spoke to me as I am experiencing much of what you focus on, the recipes are great, the pace is good it gives time to learn and then adopt changes as you go.” 2022
“I loved the videos. Enjoyed the information and loved that I could listen to them on my own time, at my own pace and as many times as I needed to. I thought they were a good length, not too long. I liked how you incorporated so many different learning styles into the course (visual, auditory and kinesthetic)” 2022
What Women are saying about Mountain Rebalance’s Women’s Hormone Club-
“This is my 2nd group program with Janel and I’m astounded by the amount of information she provides us. It is so interesting to have the science to explain why we are doing the things that we are doing….it makes it much more motivating. Janel is passionate and supportive of you “being curious” and figuring out what works for YOU!” – K P 2021
“Janel’s hormone club gave me a clear path to start building more understanding about my health and hormones since turning 40. It’s like an awesome girlfriends group where you get deep knowledge and background about what’s happening with hormones, but then also all of the really practical stuff you need to know in order to do something about keeping things balanced. Janel provides so many tips, suggestions, and ideas (in additional to all of the science and technical stuff) that I came away feeling really empowered to continue on this path of health and self discovery – to really craft balance and health that works for me. The power of the group is also huge in maintaining the food protocol for 3 weeks – and it doesn’t hurt to be cooking from really great recipes and sharing ideas with the other participants too!” -S D 2021
“This class was great!! I have been looking for a lot of this info and with Janel’s help I was able to get better control on my health. She was able to update my supplements, teach me about blood sugar, put me on a better track with my nutrition plus gave me a whole new knowledge of my hormones and why I feel the way I do. Thank you Janel!! I am grateful for all knowledge you have given us this last 6 weeks.” 2021 participant
“The Women’s Hormone Club is an essential for every women. This class is power, new insights, science, tangible tools and understanding your body as we age. If you are considering taking this class, it could honestly change (and save) your life! For example, I was able to better grasp what needed to be eliminated from my body as it helped clear the “muddy waters” to make room for better sleep, hormone and blood sugar balancing and so much more!” 2022 participant
“If I say “My nutritionist said…” one more time to my family they will probably scream. But I learned so much important information of WHY we should make the changes, which I really enjoy. For example, not just “get more sleep” but WHY it’s important and what bad sleep can do to your body. I appreciate Janel’s passion for all things hormones and her support in making daily changes. We are not perfect, but each day we can make better choices that will help us live a healthier life.” 2022
“Janel has SO much helpful and practical information to share. She is supportive in the way she teaches and is easy to communicate with as well. I feel supported in my journey to better health. No doubt she will spark more curiosity about how our bodies work and will have you coming back for more. Thanks Janel!” 2022 participant
“The women’s hormone club is exactly what I needed to really dive in, motivate and become in tune as a new transition in my life begin. Food and supplements are the most potent medicine and Janel’s class will educate you in that.” 2022 participant
“I loved Janel’s Women’s Hormone Club 6 week class! I felt like I learned so much that is important to my health, not only about my hormones but about how to create balance in multiple areas of my life. Janel offered me a whole new perspective on my body and how to navigate the changes that happen during different stages of a woman’s life. She is so knowledgeable and passionate about these topics and so generous with sharing her knowledge and resources. She definitely goes above and beyond!! Thanks to Janel, I feel more educated and empowered in making better choices that can support my health and well being as I move forward into the second half of my life. I feel like learning about the “why” behind the steps we were taking during the cleanse really helped me to stay motivated and it was awesome to be connected to such an amazing tribe of other women my age. “- D. R. 2022 participant
“Great Program, I noticed an improvement in my sleep, mood, and gut health. The program has taught me that I can make choices that are not only powerful, but also sustainable for a healthier future” 2022 participant
“Janel is a wealth of information. She has a nurturing, respectful and kind approach to helping people take control of their health and thrive. Janel provides achievable action steps for improving your health and vitality and to help you age with grace.” 2022 participant
Hormone Club Alumni- Sign up and pay only $99 for the updated content and online access to group Q&As OR get a friend to sign up and pay only $35. Join the live group here in Truckee for $199 (as space allows)
Sign up for the 2023 women’s hormone club before if fills!
IMAGINE KNOWING YOUR BODY BETTER THAN ANYONE ELSE AND KNOWING HOW TO TAKE ACTION TO FEEL YOUR BEST AS THINGS CHANGE
The First Women’s Hormone Club 2019. That first year we were just in person and it was one of these ladies that named our group The Hormone Club! Thanks EV. A lot has changed since then. Join the club of empowered women!
I obsess with helping women understand their body better. When we understand the physiology of our unique body we understand how much control we do have over how we feel and function. I teach the science behind how food, lifestyle, herbs, supplements, our mindset, genes, movement, and environment impact our body and how we can use them to feel and age out best. Getting the science, the community support, and methodical action steps is a powerful way to make change in your body.
