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Minna Holi

@hormoneharbour

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Perimenopause Nutritionist and Behaviour Change Coach
I help stressed out 40+ women shift down to reclaim their spark.

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Go-gluten free. Up your protein. Cut your carbs. Eliminate diary. Start 16:8 fasting.

🤯🤯🤯

Do you ever feel overwhelmed by perimenopause-related nutritional advice out there?

That's why I'm running a Perimenu - Eat Your Hormones Healthy challenge in June to make it easier for you.

Over 7 years as a perimenopause nutritionist has shown me that women who make a change happen are consistently doing a few simple things diet-wise that support their hormones.

There is no fixed meal plan to follow in this challenge. We're not counting calories either. This is all about being accountable for your personal goals.

Each week, you'll focus on one small change designed to make your diet more supportive for your hormones. You'll be part of a WhatsApp community of women at different stages of perimenopause.

Before you tell yourself the schedule for June is already full...

Travelling? Still plenty of food choices to make!

Busy throwing kids' birthday parties? Only one small change per week, remember?

Tight work schedule? You're a perfect participant for this!

Your health doesn't need to wait for a quieter month. Nor will you have to put your life on hold. Small changes can and will happen even while travelling, organising parties, socialising and working.

All you need to do is:

1️⃣ Listen a short recording released weekly
2️⃣Choose your own simple goal for the week
3️⃣Share your progress in our WhatsApp group
4️⃣Attend 2 live group coaching sessions for support and guidance

All that for €29 only.

Link to book in bio.

#perimenopause #menopause #foodismedicine❤️ #womenshealthmatters by @hormoneharbour

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5 months ago

It feels like ages ago, although it was only in 2019, when I was about to set up my business and tried to open up conversations about perimenopause and menopause. At the time, it often felt like I was talking about topics that nobody else wanted to discuss.

I still remember trying to get women to attend my evening workshops and how difficult it was to get anyone to forward my emails.

Two comments have stayed with me. One acquaintance said, “Can you change the word perimenopause/menopause to something else? Women in Germany don’t like that word.”

Another person told me she was about to forward my email to her contacts, but then realised that by doing so people might assume she was already in perimenopause.

It feels like times have changed!

That’s why being part of the “Behind the Transformation - the conversations women actually need about perimenopause” organised by @katie.rossler particularly special.

It’s a summit that openly talks about transformation and the conversations are something that all perimenopausal women need - 15 super interesting sessions covering topics ranging from identity shifts to gut health in perimenopause.

You can still catch my interview by signing up here: https://lnkd.in/dqhbgi3g.

All summit materials are available for you to listen to until the end of Wednesday.

#perimenopause #menopause #gut #guthealth #guthealthmatters #perimenopausehealth #guthealthandhormones #happygut by @hormoneharbour

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7 months ago

Many women in perimenopause describe the same cluster of symptoms: anxiety, emotional overwhelm, and sleepless nights.

They’ve tried meditation, breathing, yoga, and all sorts of herbal products to help them feel calmer. Some of them have also tried menopause hormone therapy. Yet somehow, they still don’t feel like themselves.

What if the problem isn’t only the first fluctuating and then falling female hormone levels, but a sensitive nervous system struggling to keep up with hormonal changes (and life)?

Even holistic approaches can miss this point. You can’t fully meditate or supplement your way out of a nervous system that’s dysregulated.

What’s needed is capacity-building and nervous system resilience, rather than trying to quiet down symptoms.

I’ll be talking about this at, Perimenopause: Beyond the Mood Swings - an in-person event I’m co-hosting with the lovely Alex Kitching next Thursday in Berlin.

If this resonates, book your ticket and join us. ❤️ by @hormoneharbour

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a year ago

My heart is full 🥰❤️ there nothing better than seeing how your work impacts others - it’s what I teach and WHY I teach.

Your purpose isn’t about you - not really,
It’s about others.

There’s still time to join this years cohort. We’d love to have you. And I’d love to walk with you for the next year, witnessing and welcoming in your changes!

Link in bio.

We’re all just walking each other home: Ram Dass

#shadowwork #archetypes #innerwork #behaviour #selfhealers #transformation #alchemy #selfawareness by @hormoneharbour

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2 years ago

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2 years ago

💻 Can you focus on watching an episode of Netflix series if your phone is out of reach?

🎧 Can you stream one full track without checking your WhatsApp feed?

🚶‍♀️ Can you do a full 30-minute workout at the gym or a walk in the park with your phoned turned mute?

If you can, congrats – you're still able to single-task!🏆

🫨 We're so used to switching between different portable devices on the fly that we may not even notice it anymore. So much so that you wouldn't call it multitasking - but your brain does.

🧠 Too much multitasking can interfere with both short- and long-term memory, increase the stress hormone cortisol, and rev up your heart rate. There’s even evidence that high multitaskers have less brain density in the region responsible for empathy, cognitive and emotional control.

Memory related issues and cognitive dysfunction can be amplified by hormonal changes during perimenopause in our 40s and 50s.
Make the single-tasking and digital detox part of your hormonal health today!

#40plusandfabulous #50plusandfabulous #coaching #healthcoach #archetypes #healthylivingsimplified #healthyweight #weight #selfawareness #enoughness #selfempowerment #iamenough #youreenough #selfworth #berlinnutrition #loveyourself #perimenopause #menopause by @hormoneharbour

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2 years ago

Are you familiar with this behavioural pattern (also known as archetype)?

I'm talking about how identifying underlying behavioural patterns and making small changes can help you improve your hormonal health in perimenopause tomorrow, Tuesday 28th, in Berlin.

We've got a few tickets left (link to book in bio) - maybe one of them is yours? 🌞

#40plusandfabulous #50plusandfabulous #coaching #healthcoach #archetypes #healthylivingsimplified #healthyweight #weight #selfawareness #enoughness #selfempowerment #iamenough #youreenough #selfworth #berlinnutrition #loveyourself #berlin #berlinevents #perimenopause #menopause by @hormoneharbour

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2 years ago

How are you doing with your boundaries? 🤔

I'll be talking about the importance of setting boundaries and sticking to them (as well as many other things that improve your health and wellbeing) in the 'Perimenopause - The Second Puberty' event on Tuesday in Berlin. Hoping to see you there! 😍

A link to book a ticket in bio.

#40plusandfabulous #50plusandfabulous #coaching #healthcoach #archetypes #healthylivingsimplified #healthyweight #weight #selfawareness #enoughness #selfempowerment #iamenough #youreenough #selfworth #berlinnutrition #loveyourself #berlin #berlinevents taken in Berlin, Germany by @hormoneharbour

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2 years ago

When you think about the word ‘menopause’, what’s the first thing that comes to mind?

Extra kilos? Osteoporosis? Mood swings? Sleepless nights? Hot flushes? Grey hair? Fatigue?

But what if we told you…

❤️ Perimenopause - the transition to menopause - can already begin in our mid to late 30s.
❤️ The transition affects our body and mind in their entirety – not just the ovaries.
❤️ Investing in brain health can have a huge impact on our wellbeing.
❤️ Increased self-awareness correlates with improved mental health.
❤️ Perimenopause presents a unique opportunity for significant personal growth.

Perimenopause: The Second Puberty – a thought-provoking, interactive event hosted by the founder of the Perimenopause Berlin Facebook group and ESL teacher Alexandra Kitching and presented by nutritionist and perimenopause coach Minna Holi – offers a fresh, holistic take on one of the most significant passages in a woman’s life.

You will get answers to questions such as:

😮 How come your diet suddenly makes you feel sluggish?
😮 What is causing your sleep to stop at 3am?
😮 Why do you struggle to keep up with multitasking at work?
😮 Has your confidence been replaced by a niggling self-doubt?
😮 Is pleasing others becoming a burden for your wellbeing?

Perimenopause: The Second Puberty is a perfect fit for women in their 30s-50s who are:

- Experiencing regular symptoms likely to be hormone-related
- Interested in improving hormonal health
- Curious to find out what all the fuss is about
- Convinced none of the above are applicable (yet…)

Come and join us to connect and share stories with others in the same boat. We look forward to welcoming you! Link to book in bio.

#berlin #berlinevents #berlinnutrition #nutritionist #coach #perimenopause #menopause #thriveat40 #fabulous50 by @hormoneharbour

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2 years ago

🥱 This week I've talked about different ways to help our body counteract the effects of daylight saving and potential symptoms of Reverse SAD (seasonal affective disorder) that are common in spring.

🥴 We experience these effects when our body clock tries to adapt to the increasing amount of daylight, longer days, and temperature rise. This process can drain our energy, leaving us feeling lethargic. Insomnia, agitation, irritability, decreased appetite, and anxiety are other common symptoms.

👩‍🦰 For many people - interestingly, women suffer from the reverse SAD more than men - symptoms are mild and should resolve within 3 weeks. Personally, it takes at least a week for me to adjust.

📅 The good thing is, when you know that it happens every spring, you can prepare for it mentally and physically - and be kinder to yourself.

🚶‍♀️ Apart from early morning walks, easy flow yoga and steering clear of extra coffee, you can add loads of extra colour to your meals to lift your mood and nourish your body.

🥗 The arrival of spring also marks the beginning of my salad season. The goat and fig salad in the picture is among my many favourites - the original recipe is from the wonderful @jasminehemsley and @melissa.hemsley cookbook.

Ingredients:

- 1 lightly fried courgette
- 1/2 red onion
- 1/2 cup green peas
- Salad leaves
- 1 fresh fig
- Fresh mint leaves
- 50 g goat cheese

🥚 What's missing from the picture is my favourite protein-fibre add-ons: a boiled egg and two slices of sourdough rye bread. To add healthy fats, you can also sprinkle over some nuts and seeds, or make a simple salad dressing.

#coaching #nutrition #nutritionaltherapy #coachingonline #archetypes #healthylivingsimplified #enoughness #selfempowerment #iamenough #youreenough #selfworth #loveyourself #boundaries #healthyboundaries #setyourboundaries #personalboundaries #goals #selfawareness #selfaware #daylight #daylightsavings #seasonalaffectivedisorderisreal by @hormoneharbour

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3 years ago

🌞 Days are getting longer. Nature is awakening after the winter. Sunlight feels brighter and warmer.
💃 Spring can make us feel full of excitement, optimism and hope.
🙇‍♀️ But what if it has an opposite effect on you, and all of a sudden you feel more exhausted, agitated and anxious?

Reverse SAD - also known as springtime SAD (or summer depression) - is the opposite of winter-time seasonal affective disorder.

Reverse SAD is much less well-known than its counterpart. It's been estimated that 1 in 10 winter-time SAD sufferers get symptoms also in spring and summer.

Why does reverse SAD happen?

During spring, changes in the amount of sunlight disrupt our melatonin-serotonin balance. This happens as a result of our bodies reacting to an increase of daylight by ramping up serotonin production and decreasing melatonin.

These effects are further amplified by the daylight saving that can throw off our sleep cycles.

Do you or someone you know suffer from reverse SAD?

Help your body get through the seasonal transition with these easy morning and evening routines.

#coaching #nutrition #nutritionaltherapy #coachingonline #archetypes #healthylivingsimplified #enoughness #selfempowerment #iamenough #youreenough #selfworth #loveyourself #boundaries #healthyboundaries #setyourboundaries #personalboundaries #goals #selfawareness #selfaware #daylight #daylightsavings #seasonalaffectivedisorderisreal by @hormoneharbour

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3 years ago

💤How did you sleep last night? Did you wake up feeling rested?

I thought this time around moving clocks forward went swimmingly - until I woke up feeling dehydrated and groggy this morning.

It seems such a minor thing - just one hour - but its impact on our internal body clock that regulates our sleep-wake cycle is significant. An abrupt clock change can lead to feelings of fatigue and difficulties to concentrate.

Daylight saving in your body doesn't happen overnight. For some of us it can take at least a week for the body to re-adjust.

If you feel like me today, make sure you do the following in the coming days:

🌞 Get out of your apartment quickly after waking up. Exposure to daylight first thing in the morning helps reset your body clock. It increases alertness, boosts mood, lowers stress, and improves sleep quality.

💦 Keep yourself well hydrated but don’t increase caffeinated drinks as you need a good sleep.

🧘🏻‍♀️ Practice self-compassion. No need for harsh self-talk. ✖️🗣️

#coaching #nutrition #nutritionaltherapy #coachingonline #archetypes #healthylivingsimplified #enoughness #selfempowerment #iamenough #youreenough #selfworth #loveyourself #boundaries #healthyboundaries #setyourboundaries #personalboundaries #goals #justbeyou #selfawareness #selfaware #daylight #daylightsavings by @hormoneharbour

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3 years ago