Your guide to

HORMONE
TYPES

DR. JADE TETA

1
Copyright © 2017 Metabolic Living
This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative materials on the
subjects in the publications. It is sold with the understanding that the author and publisher are not engaged in rendering medical,
health, psychological, or any other kind of personal professional services in the program. If the reader requires personal medical,
health, or other assistance or advice, a competent professional should be consulted.
The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise that is incurred as a
consequence, directly or indirectly of the use and application of any of the contents of this program.
Understanding your hormone type is a convenient and efficient way to get a sense of where
you currently are with estrogen and progesterone balance, which allows you to further
customize Metabolic Renewal to your powerful female metabolism.
As you start to discover your unique metabolic type, begin by imagining a pyramid—a
metabolic pyramid—and this pyramid has four main areas you can influence. We call them
the 4Ms:

✓✓ Mindset
✓✓ Movement
✓✓ Meals
✓✓ Metabolics
You will learn more about these key areas and find more guidence based on your type in The
Metabolic Roadmap, but to help you get started, we have included some tips based on your
hormone type in this guide…

DISCOVER YOUR UNIQUE TYPE

We humans can be funny creatures, and whenever someone says we are a particular
“type” we get attached to that and start to believe it as gospel. This is the wrong way
to view your hormone type.
These general types are just a starting tool to help you get an idea of how your
metabolism is operating at the current moment. The reality is that there is no such
thing as one specific “hormone type” or “metabolic type.” There are infinite types,
and your job in Metabolic Renewal is to discover your own unique type.
The Hormone Type Quiz will help you begin to do that by giving you a nice
starting point based on your current symptoms. You can find the quiz here: www.
metabolicrenewal.com/quiz .
Remember, this is a starting point – the rest is up to you!

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TYPE #1 – MIXED SIGNAL METABOLISM
(Metabolic Roadmap Type: Normal Menstrual Cycle - Estrogen And Progesterone Balanced)

Mindset Tip:
In the first half of your cycle, estrogen buffers some of the effects of stress so you can afford to
be more active. But toward the second half – as estrogen drops off somewhat, you become more
stress reactive. Try to add in some extra relaxation and restorative activities during this time (like
an Epsom Salt bath).

Movement Tip:
Your best way to increase your movement is by walking for an hour a day. But there’s a catch… you
should walk at a slow, relaxed pace. No “power walking!” Your walk should be slow enough that
your body doesn’t feel like it’s exercising. That way you produce less cortisol and keep insulin in
check. And this walking doesn’t have to be done all at once. It can be less stressful on your body if
you split it into two 30 minute walks. Or even four 15-minute walks.

Meals Tip:
Your estrogen and progesterone are playing nicely together on the metabolic see-saw, so it’s
important not to make too many changes too fast and knock them off balance. To enhance your
ability to burn fat, make this one simple change:

✓✓ Count-up the amount of carbs you eat on the average day.

✓✓ For the first half of your cycle, when estrogen is on top of the see-saw, don’t change a thing.
Just try to eat about the same amount of carbs every day. That’s because you have enough
estrogen to buffer the fat-storing effect of insulin.
✓✓ But during the second half of your cycle, progesterone is at the top of the see-saw which
means your body is less likely to fight off insulin’s fat-storing effect… and more likely to turn
carbs into fat. So, replace half of your normal carbs with protein which can help protect you
from gaining weight when estrogen isn’t around.

This one change can prevent the hormonal see-saw from wreaking havoc on your metabolism…
and help you turn up your ability to burn off body fat.

Metabolics Tip:
Work out a little differently during the first and second half of your cycle:

✓✓ During the first half of your cycle, your extra estrogen can be somewhat beneficial, so feel
free to go a little harder or workout a little longer. If you want, you can add a spin class or
extra run to your workout routine once a week.

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 ✓✓ But during the second half of your cycle, when you have a little more progesterone, scale
back a little. Stick to just the 15 minute workouts in the Metabolic Renewal program.

That lets you ramp up your metabolic fat burning advantage when you’re the least sensitive to
stress, and protect yourself when stress can be more of a problem.

TYPE #2 – HORMONE OVERLOAD METABOLISM

(Metabolic Roadmap Type: Normal Menstrual Cycle—Estrogen Dominant)

Mindset Tip:
For women with a Hormone Overload like you, there’s one more thing you should focus on: Try
adding in saunas and hot Epson salt baths. These activities increase sweating without increasing
stress, and sweating helps rid your body of toxins and artificial estrogens that make your symptoms
even worse. Saunas and hot baths help reduce the problems like “heavy flow,” cramping and
bloating you may be experiencing.

Movement Tip:
The best way to increase your movement is by walking for an hour a day. But there’s a catch… you
should walk at a slow, relaxed pace. No “power walking!” Your walk should be slow enough that
your body doesn’t feel like it’s exercising. That way you produce less cortisol and keep insulin in
check. And this walking doesn’t have to be done all at once. It can be less stressful on your body if
you split it into two 30 minute walks. Or even four 15-minute walks.

Meals Tip:
Estrogen is putting a little too much weight on your metabolic see-saw. That could be natural estrogen
that your body makes… or it could be estrogen-mimicking toxins that snuck into your food and drinks.

To get this see-saw balanced again, you need to focus on getting the extra estrogen and toxins out
of your body. That means fiber, fiber and more fiber… Along with water, water and more water!
Fiber acts as the bus that gathers up excess estrogen…And water is the highway that carries this
overload out of town.

Shoot for 30 grams of fiber minimum per day… and try get closer to 100 grams if you can. But as a
warning, don’t JUST look at the fiber content on a nutritional label. The healthiest fiber-rich foods
are typically green vegetables and low sugar fruits. Think artichokes, broccoli and spinach… And
berries, apples, and pears. One easy way to increase your fiber intake is to have a large salad for
lunch, and a small salad with dinner each day.

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Metabolics Tip:
You should work out a little differently during the first and second half of your cycle:

✓✓ During the first half of your cycle, your extra estrogen can be somewhat beneficial, so feel
free to go a little harder or workout a little longer. If you want, you can add a spin class or
extra run to your workout routine once a week.
✓✓ But during the second half of your cycle, when you have a little more progesterone, scale
back a little. Stick to just the 15 minute workouts in the Metabolic Renewal program.

That lets you ramp up your metabolic fat burning advantage when you’re the least sensitive to
stress, and protect yourself when stress can be more of a problem.

TYPE #3 – HORMONE SHORTFALL METABOLISM

(Metabolic Roadmap Type: Normal Menstrual Cycle—Progesterone Deficient)

Mindset Tip:
With your type, there’s one thing you should focus on…Using your breath to de-stress. You have
probably heard of meditation, right? It’s a great way to calm your mind and relax your body.

But many women with low progesterone are wired and tired. They have trouble calming their brain
down long enough to get started. So here’s an easier 2-minute option to try:

✓✓ Take 10 deep breaths… hold for a few seconds at the top… then exhale slowly.
✓✓ Then, take one deep breath and hold it for as long as you comfortably can.
✓✓ Listen to your heartbeat or watch the color changes dance around in the back of your eyelids.

That’s it. 10 deep slow breathes. Then one big breath, and hold as long as you can. Repeat this up
to three times including before bed to shut down your monkey mind and help you sleep.

Movement Tip:
The best way to increase your movement is by walking for an hour a day. But there’s a catch… you
should walk at a slow, relaxed pace. No “power walking!” Your walk should be slow enough that
your body doesn’t feel like it’s exercising. That way you produce less cortisol and keep insulin in
check. And this walking doesn’t have to be done all at once. It can be less stressful on your body if
you split it into two 30 minute walks. Or even four 15-minute walks.

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Meals Tip:
The most important thing you can do is manage stress. That’s because as stress levels rise,
progesterone levels fall and your metabolic see saw gets thrown off balance. That makes a big
difference in how you should eat.

The best way to get stress under control and rebalance your see-saw is by finding the carb
tipping point. A lot of people avoid carbs because they’ve heard carbs make you fat. That’s not
true. No single type of food makes you fat. Obviously you can’t eat 60 loafs of bread and expect
a flat belly…That will cause a nasty spike in insulin – the primary hormone that promotes fat
storage.

On the other hand, you can’t swear off carbs all-together…That’s because when your body doesn’t
get enough carbs, it can cause an equally nasty spike in the stress hormone cortisol. Your body uses
cortisol as an emergency fuel producer when you don’t have enough carbs. And one way it creates
that fuel is by breaking down muscle tissue. Unfortunately, cortisol also blocks the hormones the
help fat burning, so eat too many carbs and insulin is the problem. Eat too few carbs and cortisol is
the problem.

The trick is to get the right amount... And to eat them at the right times that work best with your
Hormone Type. Here’s the rule Dr. Jade wants you to follow…he calls it the “half-in-half rule”:

✓✓ If you have never reduced your carb intake before, he wants you to start.
✓✓ Eat half of the amount of cabs you are currently eating.
✓✓ And only eat them in the second half of the day, for example with dinner.
✓✓ Now, if you’ve already reduced your carbs and are eating less than 100 grams of carbs a
day…. Then double the amount of carbs you’re eating.
✓✓ And again, eat them only in the second half of the day.

This approach will help you manage both insulin and cortisol... and quickly start to rebalance your
metabolic see-saw.

Metabolics Tip:
This is probably the exact opposite of what you’d expect to hear, but Dr. Jade wants you to take plenty
of breaks during your workouts. That’s because resting more during the workout actually allows you
to work harder the rest of the time. Short bursts of intensity, followed by plenty of rest and recovery,
then another short burst of intensity is the ideal way for you to get the best results in the shortest
time. If you try to push yourself through these 15-minute workouts with no breaks, you’re going to
flood your body with cortisol, so get plenty of rest during the workouts. We promise, it will get you
better results much faster.

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TYPE #4 – OVARIAN BURNOUT METABOLISM
(Metabolic Roadmap Type: Normal Menstrual Cycle—Estrogen And Progesterone Deficient)

Mindset Tip:
Women with Ovarian-Burnout like you should take stress reduction seriously. Your number one
priority is to get your estrogen and progesterone balanced again, so the best thing you can do
is get more good quality sleep. Sleep puts your body in restoration mode. You can think of it as
a reboot for your metabolic hard drive. That means – if possible - you should go to bed an hour
earlier and wake up an hour later. There is only one problem…You may have difficulty falling
asleep at night, so supplement this with short naps during the week. Research shows that even a
10-minute nap can undo much of the hormonal damage caused by sleep loss.

Movement Tip:
The best way to increase your movement is by walking for an hour a day. But there’s a catch… you
should walk at a slow, relaxed pace. No “power walking!” Your walk should be slow enough that
your body doesn’t feel like it’s exercising. That way you produce less cortisol and keep insulin in
check. And this walking doesn’t have to be done all at once. It can be less stressful on your body if
you split it into two 30 minute walks. Or even four 15-minute walks.

Meals Tip:
Your number one challenge is managing stress. That’s because as stress levels rise, estrogen
and progesterone fall, and your metabolic see-saw practically grinds to a halt. That makes a big
difference in how you should eat.

The best way to get stress under control and rebalance the see-saw is by changing when you eat
your carbs. A lot of people avoid carbs because they’ve heard carbs make you fat. That’s not true.
No single type of food makes you fat. Obviously you can’t eat 60 loafs of bread and expect a flat
belly…That will cause a nasty spike in insulin – the primary hormone that promotes fat storage.

On the other hand, you can’t swear off carbs all-together. That’s because when your body doesn’t
get enough carbs, it can cause an equally nasty spike in the stress hormone cortisol. Your body uses
cortisol as an emergency fuel producer when you don’t have enough carbs. And one way it creates
that fuel is by breaking down muscle tissue.

Unfortunately, cortisol also interferes with your fat burning hormones. Eat too many carbs and
insulin is the problem. Eat too few carbs and cortisol is the problem, so we don’t want you to slash
the number of carbs you eat. The trick is to eat them at the right times… when they work best with
your Hormone Type. Here are the rules to follow:

✓✓ First, count up the average number of carbs you eat in a day.

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 ✓✓ Then, eat about half that amount first thing in the morning,
✓✓ And eat the other half last thing at night.
✓✓ In between, stick to low carb foods like salads and protein shakes.

This approach will stop your stress hormones from spiking in the morning so you start your day
calm and focused, and it will suppress them in the evening so you can easily fall asleep.

Metabolics Tip:
This is probably the exact opposite of what you’d expect to hear, but Dr. Jade wants you to take
plenty of breaks during your workouts. That’s because resting more during the workout actually
allows you to work harder the rest of the time. Short bursts of intensity, followed by plenty of rest
and recovery, then another short burst of intensity is the ideal way for you to get the best results
in the shortest time. If you try to push yourself through these 15-minute workouts with no breaks,
you’re going to flood your body with cortisol, so get plenty of rest during the workouts. We
promise, it will get you better results much faster.

TYPE #5 – METABOLIC SPUTTER METABOLISM

(Metabolic Roadmap Type: Perimenopause—Estrogen High Or Fluctuating And Progesterone Deficient)

Mindset:
Women with a Metabolic Sputter like you should take this stress reduction even further. It may
sound selfish, but it’s important to spend more time pampering yourself with friends. Social
support is critical during this time. It helps buffer against some of the unpredictable symptoms you
are dealing with.

Spending more time with other girlfriends going through the same thing is a great way to vent,
connect and reduce stress.

✓✓ Get your nails done…

✓✓ Get a massage…
✓✓ Join a walking group or a book club.

It may seem simple, but it has a very powerful stress-reducing, metabolism-boosting effect.

Movement Tip:
The best way to increase your movement is by walking for an hour a day. But there’s a catch… you
should walk at a slow, relaxed pace. No “power walking!” Your walk should be slow enough that

9
your body doesn’t feel like it’s exercising. That way you produce less cortisol and keep insulin in
check. And this walking doesn’t have to be done all at once. It can be less stressful on your body if
you split it into two 30 minute walks. Or even four 15-minute walks.

Meals Tip:
You have the Hormonal Sputter. And that’s throwing your metabolic see-saw out of whack. To
help stop estrogen from jumping up and down so erratically, you need to focus on fiber, water,
and protein. Fiber acts as the bus that gathers up excess estrogen … And water is the highway that
carries this overload out of town. Getting plenty of fiber and water helps tame the symptoms of
estrogen spikes like hot flashes, cold sweats, and mood swings.
Meanwhile, focusing on protein keeps hunger and cravings at bay. That’s because protein is more
filling than both carbs and fats, so it controls your appetite more at a time in your life when you
feel the most out of control. Plus, protein is harder for your body to store as fat, so it’s less like
likely to result in a menopause belly. To keep things simple, think four S’s: Salads, soups, shakes and
scrambles. You will learn more about this in the Metabolic Roadmap.

Metabolics Tip:
This is probably the exact opposite of what you’d expect to hear, but Dr. Jade wants you to take
plenty of breaks during your workouts. That’s because resting more during the workout actually
allows you to work harder the rest of the time. Short bursts of intensity, followed by plenty of rest
and recovery, then another short burst of intensity is the ideal way for you to get the best results
in the shortest time. If you try to push yourself through these 15-minute workouts with no breaks,
you’re going to flood your body with cortisol, so get plenty of rest during the workouts. We
promise, it will get you better results much faster.

TYPE #6 – OVARIAN FATIGUE METABOLISM

(Metabolic Roadmap Type: Menopause—Estrogen Deficient And Progesterone Deficient)

Mindset Tip:
Reducing Stress is extremely important for all women, but especially so with your Ovarian Fatigue
Type. Your goal is to decrease the effects of stress on your brain and body as you adapt to the new
reality of lower estrogen and progesterone. And the best way to do that is get more good quality
sleep. Sleep puts your body in restoration mode. You can think of it as a reboot for your metabolic
hard drive. If possible - you should go to bed an hour earlier and wake up an hour later. You may
have difficulty falling asleep at night, so here’s what Dr. Jade wants you to do: Add a nap to your
daily routine. Research shows that even a 10-minute nap can undo a lot of the hormonal damage

10
caused by sleep loss. The best time to nap is usually between 12pm and 4 pm. That way you get
the recovery benefits without disrupting your normal sleep schedule.

Movement Tip:
The best way to increase your movement is by walking for an hour a day. But there’s a catch… you
should walk at a slow, relaxed pace. No “power walking!” Your walk should be slow enough that
your body doesn’t feel like it’s exercising. That way you produce less cortisol and keep insulin in
check. And this walking doesn’t have to be done all at once. It can be less stressful on your body if
you split it into two 30 minute walks. Or even four 15-minute walks.

Meals Tip:
With your Ovarian Fatigue hormone type, you’ve made it through the worst of the hormonal chaos
in life. At this point, your hormones are more stable. But your lower estrogen levels make your body
a little more carb sensitive than you once were. And your lower progesterone levels make you a
little more stress sensitive, so you need to adjust your diet to compensate for this new reality.

To do that, you have to find what Dr. Jade calls the carb tipping point. A lot of people avoid carbs
because they’ve heard they make you fat. That’s not true. No single type of food makes you fat.
Of course, you can’t eat 60 loafs of bread and expect a flat belly. That will cause a nasty spike in
insulin – the primary hormone that promotes fat storage.

On the other hand, you can’t swear off carbs all-together. That’s because when your body doesn’t
get enough carbs, it can cause an equally nasty spike in the stress hormone cortisol. Your body uses
cortisol as an emergency fuel producer when you don’t have enough carbs. And one way it creates
that fuel is by breaking down muscle tissue.

Eat too many carbs and insulin is the problem. Eat too few carbs and cortisol is the problem, so
don’t dramatically slash the number of carbs you eat! The trick is to eat them at the right times,
when they work best with your Hormone Type. Her is the simple rule for this:
✓✓ Count up the average number of carbs you eat in a day.
✓✓ Eat about half that amount with breakfast in the morning,
✓✓ And eat the other half with your last meal of the day in the evening.
✓✓ In between, stick to low carb foods like salads and protein shakes.

This approach will stop your stress hormones from spiking in the morning so you start your day
calm and focused…And it will suppress them in the evening so you can easily fall asleep.

Metabolics Tip:
Dr. Jade wants you to take plenty of breaks during your workouts. That’s because resting
more during the workout actually allows you to work harder the rest of the time. Short bursts of
intensity, followed by plenty of rest and recovery, then another short burst of intensity is the ideal

11
way for you to get the best results in the shortest time. It’s no secret that you’re not 20-years-old
anymore. If you try to push yourself through these 15-minute workouts with no breaks, you’re
going to flood your body with cortisol, so get plenty of rest during the workouts. We promise, it will
get you better results much faster.

TYPE #7 – OVARIAN SHUTDOWN METABOLISM

(Metabolic Roadmap Type: Post-Menopause—Estrogen Deficient And Progesterone Deficient)

Mindset Tip:
Now that you’re done with menopause, you should take this stress reduction even further. Your
goal is to decrease the effects of stress on your brain and body as you adapt to the new reality of
lower estrogen and progesterone. And the best way to do that is get more good quality sleep.

Sleep puts your body in restoration mode. You can think of it as a reboot for your metabolic hard
drive. That means – if possible - you should go to bed an hour earlier and wake up an hour later.
There is only one problem … you may have difficulty falling asleep at night. So here’s what to do:
Add a nap to your daily routine. Research shows that even a 10-minute nap can undo a lot of the
hormonal damage caused by sleep loss. The best time to nap is usually between 12 pm and 4 pm.
That way you get the recovery benefits without disrupting your normal sleep schedule.

Movement Tip:
The best way to increase your movement is by walking for an hour a day. But there’s a catch… you
should walk at a slow, relaxed pace. No “power walking!” Your walk should be slow enough that
your body doesn’t feel like it’s exercising. That way you produce less cortisol and keep insulin in
check. And this walking doesn’t have to be done all at once. It can be less stressful on your body if
you split it into two 30 minute walks. Or even four 15-minute walks.

Meals Tip:
Your Hormone Type tells us you’re well past the point where estrogen and progesterone were
rocking gently back and forth on the metabolic see-saw…And you’ve made it through the worst
of the chaos of perimenopause. At this point, your hormones are more stable, but your lower
estrogen levels make you more sensitive to carbs than you once were. And your lower levels of
progesterone make you more sensitive to stress.

Plus, at this stage in life, you have relatively higher levels of testosterone than before… so when
you do gain fat, you’ll store it more around your belly like men do, so you have to adjust your

12
eating to deal with this new reality. To do that, you have to find what Dr. Jade calls the carb tipping
point.

A lot of people avoid carbs because they’ve heard they make you fat. That’s not true. No single
type of food makes you fat. Obviously you can’t eat 60 loafs of bread and expect a flat belly…That
will cause a nasty spike in insulin – the primary hormone that promotes fat storage.

On the other hand, you can’t swear off carbs all-together. That’s because when your body doesn’t
get enough carbs, it can cause an equally nasty spike in the stress hormone cortisol. Your body uses
cortisol as an emergency fuel producer when you don’t have enough carbs. And one way it creates
that fuel is by breaking down muscle tissue.

Unfortunately, cortisol also interferes with your fat burning hormones. Eat too many carbs and
insulin is the problem. Eat too few carbs and cortisol is the problem, so Dr. Jade doesn’t want you
to dramatically slash the number of carbs you eat - The trick is to eat them at the right times…
when they work best with your Hormone Type.

Simply by changing WHEN you eat your favorite carbs, you can supercharge your metabolism, stop
fat from piling on in your tummy, and sleep like a baby at night.

Here’s what you do:

✓✓ Count up the average number of carbs you eat in a day.

✓✓ I want you to eat about half that amount with breakfast in the morning,
✓✓ And eat the other half with your last meal of the day in the evening.
✓✓ In between, stick to low carb foods like salads and protein shakes.

This approach will stop your stress hormones from spiking in the morning so you start your day
calm and focused…And it will suppress them in the evening so you can easily fall asleep.

Metabolics Tip:
Dr. Jade wants you to take plenty of breaks during your workouts. That’s because resting
more during the workout actually allows you to work harder the rest of the time. Short bursts of
intensity, followed by plenty of rest and recovery, then another short burst of intensity is the ideal
way for you to get the best results in the shortest time. It’s no secret that you’re not 20-years-old
anymore. If you try to push yourself through these 15-minute workouts with no breaks, you’re
going to flood your body with cortisol, so get plenty of rest during the workouts. We promise, it will
get you better results much faster.

13