11/21/2025
🔄 Hormone Balance Series: Part 2 — Women’s Cycles, Stress & Diet Foundations
Women’s hormones shift daily, weekly, and across life stages. From the menstrual cycle to perimenopause and menopause, these fluctuations affect energy, mood, fertility, and resilience. Supporting hormone balance means working with your cycle, while building a strong foundation through diet and lifestyle.
🥩 Protein: The Cornerstone of Hormonal Health
Aim for 130–150g of protein per day, spread across meals.
Protein stabilizes insulin, supports liver detox, and provides amino acids for neurotransmitters and hormone receptors.
Whole-food protein sources:
Eggs (especially yolks)
Grass-fed beef, lamb, or bison
Pastured chicken and turkey
Wild-caught fish (salmon, sardines, cod)
Full-fat grass-fed dairy (yogurt, kefir, cheese)
Collagen-rich cuts like bone broth or slow-cooked meats
🧈 Whole-Food Fats: Hormone Builders
Hormones are made from cholesterol and fat. Skimping on these can disrupt cycles and stress resilience.
Butter, ghee, and grass-fed dairy
Lard and tallow from clean sources
Fatty fish for omega-3s
Avocados and olives
Olive oil (best raw or low heat)
🍎 Carbohydrates & Whole Foods
Limit refined carbs and sugar — they spike insulin and disrupt s*x and stress hormones.
Favor root vegetables, squashes, berries, and seasonal fruits for steady energy.
Choose fresh, local, minimally processed foods to avoid additives and endocrine disruptors.
🌸 Cycle Awareness: Harnessing Rhythms
Follicular phase (Day 1–14): Estrogen rises. Energy and mood often improve. Support with protein, leafy greens, and gentle cardio.
Ovulation (around Day 14): Peak estrogen and testosterone. Great time for strength training, social connection, and nutrient-rich foods.
Luteal phase (Day 15–28): Progesterone rises. Mood may dip, cravings increase. Focus on magnesium-rich foods, stable blood sugar, and stress reduction.
Menstrual phase: Hormones drop. Rest, iron-rich foods, and gentle movement support recovery.
🔥 Stress & Cortisol Regulation Chronic stress is one of the biggest disruptors of women’s hormones. Elevated cortisol can suppress ovulation, worsen PMS, and intensify perimenopause symptoms.
Breathwork, prayer, meditation, and journaling calm the nervous system.
Gentle movement like walking or yoga lowers cortisol without draining energy.
Boundaries around work, relationships, and technology protect hormonal balance.
🌿 Perimenopause & Menopause Support
As estrogen and progesterone decline, symptoms like hot flashes, insomnia, mood swings, and weight changes can appear. Foundational support makes a difference:
Protein & whole-food fats: Maintain muscle, stabilize blood sugar, and support hormone production.
Minerals: Magnesium, calcium, and potassium ease cramps, sleep issues, and blood pressure changes.
Herbal allies:
Motherwort — calms anxiety, supports cardiac health, eases hot flashes.
Raspberry leaf — tones the uterus and supports cycles.
Black cohosh — traditionally used for hot flashes and mood balance.
💤 Sleep & Nervous System Care
Aim for 7–9 hours of consistent sleep.
Support melatonin with morning sunlight and screen limits at night.
Nervous system regulation (breathwork, grounding, nature time) helps restore balance when hormones fluctuate.
✨ Key Takeaway For women, hormone balance begins with protein and whole foods. Hitting 130–150g of protein daily, paired with nutrient-dense fats, clean carbs, and cycle-aware lifestyle habits, lays the foundation for smoother cycles, better stress resilience, and long-term hormonal health.
Coming Next: Part 3 — Hormone Balance for Men: Testosterone, Energy & Longevity
