The Daily 5 with Dr. Jaime Schehr

Introducing Dr. Jaime Schehr, a renowned figure in the realm of integrative medicine and nutrition, whose expertise transcends traditional boundaries. With dual licenses as a Naturopathic Physician and Registered Dietitian, Dr. Schehr epitomizes a holistic approach to health and wellness, underscoring the importance of personalized care tailored to each individual’s unique needs.

Her commitment to understanding her patients’ distinctive requirements is unparalleled, as she collaborates closely with clients and their primary care physicians to optimize their well-being. But Dr. Schehr’s influence extends far beyond her clinical practice; she’s a passionate educator dedicated to advancing integrative medical knowledge among healthcare professionals.

From co-directing inter-professional programs to founding dietetic internships, Dr. Schehr’s relentless pursuit of spreading knowledge is evident. Inspired by her middle school years, her journey as a health educator has been fueled by a deep-rooted passion for improving lives through holistic healthcare practices.

Yet, her multifaceted journey doesn’t end there. As an avid athlete and co-owner of xFitLab, Dr. Schehr advocates for personalized exercise regimes that prioritize enjoyment and fulfillment. Her philosophy mirrors her approach to nutrition, emphasizing individualized plans tailored to each person’s needs.

Beyond her professional endeavors, Dr. Schehr finds solace and joy in her role as a mother to her daughters, Ayla and Lana. Balancing the demands of work with the joys of motherhood, she cherishes moments spent dancing, painting nails, and simply being present with her girls.

In every aspect of her life, Dr. Jaime Schehr embodies a dedication to holistic health, education, and personalization, leaving an indelible mark on those she encounters. Now, let’s delve into five essential tips she shares for achieving hormone health and overall wellness.

A healthy gut microbiome is essential for hormone metabolism. Fiber acts as a prebiotic, fueling the growth of beneficial bacteria in the gut. High-fiber diets also improve estrogen metabolism and balance. Fiber comes in many forms such as soluble and insoluble and can be found in all plants. Eating a variety of fruits and vegetables is essential to fiber as well as high fiber grains or seeds. For some a fiber supplement can also be beneficial to meet daily fiber intake. Aim for a 1:4 fiber to protein ratio or a minimum of 25g fiber per day.

Proteins are composed of amino acids, which serve as the building blocks for hormones. Adequate protein intake is a cornerstone of maintaining lean muscle mass, contributing to satiety and assisting with regulation of glucose. Individual protein needs vary tremendously however aiming for at least 25g protein per meal and a protein:fiber ratio of 4:1 is a good place to start

We all know our phone is useless unless charged, and we all know our body is the same, yet managing stress and improving sleep are 2 of the most challenged aspects of improved hormone health. Small changes however can have a big impact. I recommend starting with 10 min of me time daily – no screens, no distractions, no no tasks or other humans – just 10 min alone. This can be meditating, stretching, blank space really anything but it needs to be marked and acknowledged as 10 min of me.

Exercise supports hormone health by improving insulin sensitivity, releasing endorphins (aka feel good hormones), increases growth hormone secretion (say hello to new muscle), regulating cortisol levels, enhancing thyroid function, and promoting restorative sleep. Building a program of exercise that includes strength training, cardio and restorative exercises is imperative however dialing in NEAT may have the greatest impact of all. I recommend setting goals of at least 10k steps per day and standing for at least 10 min of every hour.

Functional foods, or foods that have medicinal aspects can positively impact hormone health. Focus on incorporating foods that support hormone production and metabolism, such as omega-3 fatty acids found in fish, nuts, and seeds, and cruciferous vegetables like broccoli and kale, which can aid in estrogen metabolism.