Navigating the world of hormones with Amanda Crocitto

How Amanda Got Started

"I am a clinical nutritionist, coach, and personal trainer. For my undergrad, I studied exercise science, worked as a personal trainer, and interned in physical therapy clinics. I spent 4 years working as a lab instructor for anatomy and physiology courses, followed by time as a care coordinator at Sloan Kettering. Eventually, I received my graduate degree in clinical nutrition and now have the pleasure of working as a nutritionist and helping people optimize their health and reach their goals through diet, exercise, and lifestyle."

Daily and Weekly Routine

Raena: "Could you share your daily or weekly health and hormone-balancing routine with us? What does it typically involve?"

Amanda:

• "Drink a big glass of water and eat a balanced breakfast within the first few hours of waking – this supports healthy blood sugar, fuels me for workouts, and allows me to focus well for work."
• "A calming and nourishing nighttime routine for great sleep. I try my best to make it my time to do something creative, turn my brain off, and relax."
• "Take my supplements – they support healthy hormone levels."
• "Dance, walk, yoga, and workout of choice – exercise promotes healthy hormone production + it makes me happy which of course makes my hormones happy!"
• "Eat balanced meals for breakfast, lunch, and dinner filled with fiber, proteins, antioxidants, herbs, spices, etc. that all support a healthy body."

The Role of Physical Activity

Raena: "What role does physical activity and exercise play in your hormone health routine?"

Amanda: "A big one! Yoga helps me calm my mind, strengthen my intuition, and foster a positive relationship with my body. Running and high intensity supports my mind and maintaining lean muscle mass. Weight-bearing exercise supports lean body mass, bone health, and hormone levels. Of course, everything is balanced with adequate rest, nutrition, and hydration."

Addressing Sleep

Raena: "How do you address sleep and its impact on hormones in your daily life?"

Amanda: "I spent years not being able to sleep through the night. It wreaked havoc on my mental and physical health, so sleep isn’t something I mess around with! Once or twice a week I may have a late night from going out with friends, but for the most part, I stick to a regular sleep/wake time, aim to do something calming to clear my mind before bed, and aim to do something positive for my mind like read, walk, or get outside first thing. Daily sun exposure also helps me regulate my circadian rhythm. I do currently use a sleep spray that contains B6, low-dose melatonin, L-theanine, GABA, and a few other ingredients that support relaxation and deep sleep."

Lifestyle Changes

Raena: "Are there any specific lifestyle changes you've made to improve your hormone health that you'd like to share with our readers?"

Amanda: "Take all the time and space you need to care for yourself. It took a lot of trial and error for me to get to this point. Taking care of our health is the most important job we have from the day we’re born until the day we die, and it’s never linear. Definitely a journey. Pay attention to the full picture too, it’s not JUST diet, workouts, or supplementation – a healthy lifestyle is truly a mindset and way of life and includes BALANCE. Peace and happiness should be of top priority."

Advice for Beginners

Raena: "What advice would you give to someone who is just starting to explore hormone health and wants to establish a balanced routine?"

Amanda: "Simple. Simple simple. What is the simplest action you can take today that’s a step in the right direction? Then be ruthlessly consistent with that. Don’t try to do everything at once, but instead focus on building the foundation for all future success to come."