What to feed your hormones for more energy and less PMS symptoms

Ever wondered how much your diet affects your hormones? Your plate holds the key to more than just energy—it’s a potent ally for hormonal balance. Food is medicine, after all! Beyond simply satisfying hunger (and cravings!), it's a powerful tool for maintaining hormonal health.

In other words, the right nutrients can help regulate your endocrine system, ease symptoms of hormonal imbalances, and promote overall well-being. With that in mind, we’re exploring four food groups that support hormone production, help balance blood sugar, and minimize inflammation. Best of all, these are everyday pantry (and fridge) staples that fit a tight grocery budget.

All about protein

Before we dive in, it's important to note protein’s impact on hormone health. Protein is currently all the rage—but for good reason! It’s no secret that this macronutrient is the driver behind building and repairing tissues. But, it also aids in hormone production and stabilizes blood sugar levels. This is critical for hormone balance as fluctuating blood sugar leads to insulin spikes, potentially disrupting other hormones. Aim to include 20-30 grams of protein, 10+ grams of fiber, and a source or two of healthy fats with your meals. This trifecta will keep your blood sugar steady throughout the day.

Now, let's explore the fantastic four that can give your hormones a helping hand:

1. Seeds of Change: Pumpkin, Flax, Sesame, and Sunflower

   These tiny powerhouses are packed with nutrients that support hormone health:

• Pumpkin seeds: Rich in zinc, which aids in progesterone production and supports thyroid function.
• Flaxseeds: High in lignans, which can help balance estrogen levels.
• Sesame seeds: Contain phytoestrogens that may help alleviate menopausal symptoms.
• Sunflower seeds: Provide vitamin E, supporting overall hormonal balance.

Sprinkle your seeds on a bowl of chia pudding, bake them into oats, or toss them on this viral microchop salad for a bit of hormone-loving crunch.

We’ve included all of these in our ready to eat seed cycling blends – made for easy and daily use. Discover the magic of seed cycling. 

2. Cruciferous Crusaders: Broccoli, Cauliflower, and Kale

   These veggies are true hormone helpers:

• Rich in indole-3-carbinol, which supports estrogen metabolism.
• Contain sulforaphane, a compound that may help balance testosterone levels.
• High in fiber, aiding in the elimination of excess hormones.

Roast a mix of these veggies with avocado oil and garlic for a delicious and hormone-supporting side dish. Otherwise, whip up our shrimp kale caesar salad or frozen peach cobbler smoothie (we promise you won’t taste the cauliflower!).

3. Pro(biotic) Moves: Fermented Foods and Fiber

   A healthy gut is key to hormone balance:

• Probiotics (found in yogurt, kefir, and sauerkraut) support the gut microbiome, which plays a role in hormone regulation.
• Prebiotics (found in garlic, onions, and asparagus) feed the beneficial bacteria in your gut.
• Together, they support the gut-hormone connection, potentially improving mood, skin health, and more.

Try starting your day with a probiotic-rich yogurt topped with prebiotic-rich berries, seeds, and a drizzle of almond butter. For a savory start, try our green goddess asparagus soup with a poached egg.

4. Antioxidant All-Stars: Berries and Colorful Fruits

   These vibrant foods are hormone heroes:

• Blueberries, strawberries, and other berries are rich in antioxidants that combat inflammation, a common disruptor of hormone balance.
• Contain vitamins and minerals that support overall endocrine function.
• May help reduce cortisol levels, supporting stress management.

Enjoy a handful of mixed berries as a snack, blend them into a smoothie, or dish up our berry cherry salad for a hormone-balancing boost.

Ultimately, nourishing your body with these hormone-loving foods is a delicious way to support your overall health and well-being. By making mindful choices (at most meals!), you're taking a proactive step towards happy hormones.