Balancing your Hormones with Everyday Habits

Have you ever wondered if that one cup of chai you need every morning is actually doing you more harm than good? Or whether the "sugar-free" choices you’re making are as harmless as they seem?

We recently sat down with a Functional Medicine Doctor and Brain Coach, Dr. Shabnam Das Kar for a conversation that felt less like a lecture and more like a heart-to-heart. With warmth, clarity, and zero judgment, she helped us see that health doesn’t have to be perfect to be powerful. It just has to be honest.

There were no scary stats or overwhelming to-do lists—just thoughtful insights about things we often take for granted: how we eat, how we sleep, and how closely (or not) we listen to our own bodies.

Here’s a deep dive into some of the most refreshing truths she shared—no fluff, no fear, just facts with feeling.

The Morning Tea Dilemma: When “Normal” Isn’t Always Neutral

We started with something many of us can’t imagine beginning our day without: a hot cup of milk tea. Dr. Das Kar, ever so gently, nudged us to look closer. She explained how, for many people especially those with blood sugar issues or mood disorders, milk can spike glucose levels. It's not just lactose intolerance or allergies, but rather a slower, sneakier kind of sensitivity.

People in her clinic, wearing continuous glucose monitors (CGMs), are often stunned to see that their beloved chai is raising their blood sugar just as much as a piece of cake. The fix isn’t dramatic or fear-based. It’s simple: try removing dairy for a couple of weeks and observe what shifts. Dr. Kar said, “You don’t need a fancy test. Your body will tell you.”

Sugar and Sweeteners: A Complicated Love Affair

We all know sugar isn’t great for us. But Dr. Das Kar also unpacked the often-confusing world of sugar alternatives. She explain that not all “healthy” sweeteners are harmless. Some, especially older ones like aspartame and saccharin, might actually do more harm than good, especially when it comes to our gut and cravings. The newer ones (like allulose or erythritol) might be better, but the goal is never to replace sugar with a trick. The goal is to reduce our dependence altogether.

“Use it as a bridge if you need to,” she said, “but don’t build your house on that bridge.”

And if you’re wondering whether your sugar habits are something deeper, she casually dropped a fantastic tool: the Yale Food Addiction Questionnaire designed specifically to assess signs of addictive-like eating behavior.

Let’s Talk About Sleep (Without the Shame)

Ah, sleep. That elusive friend. Dr. Kar Das broke it down beautifully into three types of struggles:

1. Sleep neglect – For folks who just don’t prioritise sleep (guilty as charged!). Start with basics: no caffeine after 2 pm, wind down from screens, set a bedtime.
   
   

2. Chronic insomnia – Often shows up during menopause. CBT-I (Cognitive Behavioural Therapy for Insomnia) is her go-to here, and no, it’s not just about breathing exercises.
   
   

3. Sleep apnea – This one surprised many of us. It’s not just a “snoring issue for old men.” Women with PCOS, or those who struggle with weight and mood, might want to look into this.

Her biggest message is that: “Fixing sleep fixes hormones.” And when hormones feel better, everything else starts to fall into place.

Syncing with Your Cycle: Fact or Fad?

We couldn’t not ask about it—cycle syncing is everywhere on social media. You’ve probably heard it: plan your workouts, work deadlines, even your social life based on where you are in your cycle.

Dr. Das Kar gave a thoughtful answer.
Yes, some women feel different across the month. But the science isn’t strong enough (yet) to treat this as gospel. And worse, it can be weaponised in the workplace—used to exclude or stereotype.

Her advice? “It’s an N = 1 test. If it helps you, great. If not, leave it.”
Your body, your rules. Always.

Does Broken Sleep Count?

Someone asked whether broken sleep, spread across a night but adding up to 8 hours, still “counts.”
Dr. Das Kar said what we needed to hear:

“If you’re waking up refreshed, you’re probably okay.”
But if not, it might be time to re-evaluate. She also introduced a surprisingly simple trick: stimulus control. In short, only go to bed when you’re sleepy, and if you’re lying there wide awake, get up, do something quiet, then try again. No forcing.

A Quiet Wake-Up Call

One of the most touching moments came from a participant who had joined just out of curiosity. After listening to the session, they realised they’d been ignoring signs in their body like rising blood sugar and were now motivated to make gentle, realistic changes.
It was a moment of honesty and courage that wrapped up the session on a very human note.

Your Body is Speaking. Are You Listening?

What made this conversation with Dr. Das Kar so special was its refusal to be alarmist or all-knowing. Instead, it was a gentle invitation to be curious about your own body.

To not assume that just because something is common, it’s right for you.

There were no quick-fix promises. Just thoughtful nudges, backed by experience, shared in a way that felt like a conversation over tea (maybe with oat milk this time? hahaha).

So maybe the real takeaway in her words was this: “You don’t have to change everything. Just start paying attention.”

Watch the full webinar here:
https://youtu.be/Ui2m8wt26ns