Why You Still Feel Off—And the 7 Natural Shifts That Bring Your Hormones Back in Sync
Disclosure: Some of the links in this post are affiliate links, which means I may earn a small commission- at no extra cost to you- If you purchase through them. I only recommend what I truly believe will benefit you
(Even If Your Labs Say You're "Fine")
You know that “off” feeling you keep trying to drink water, journal, and green-smoothie your way out of?
Yeah… that's not just in your head (or your gut, or your uterus, or your skin). It's in your hormones. And even though your doctor might be patting your shoulder saying “your labs are normal,” your body’s clearly saying otherwise.
Your bloodwork came back with a shrug. Your doctor said “everything looks great.” But you don’t feel great. You feel like a weird, irritable stranger in your own body. And it's messing with your mood, your energy, your face (hello chin breakouts), and your waistband.
Let’s talk about what’s really going on—and how to get your hormones to stop acting like hormonal teenagers and start behaving like the balanced, glowing queens they're meant to be.
P.S. I created a FREE guide: How to Balance Your Hormones Naturally and Finally Feel Like Yourself Again. Download it now—because no one should have to Google “why do I feel insane during my luteal phase” at 2 a.m.
Hormones: The Secret Boss Behind Almost Everything
When your hormones are off, it doesn’t just mess with your period or your PMS. These little chemical messengers run the whole show. From your metabolism to your moods to how you handle stress. Here’s what can happen when they’re not vibing:
Chronic fatigue that no nap can fix
Monthly mood swings that make you question your entire life
Bloating so real you consider buying maternity leggings
Brain fog that makes you forget what day it is (or why you walked into a room)
skin care routine but you skin doesn’t care
If any of those hit too close to home, you’re not alone. According to Dr. Sara Gottfried, author of The Hormone Cure, up to 80% of women experience hormone imbalance in their lifetime—and most of it goes undiagnosed.
Here’s the good news: you can start shifting things naturally. You don’t need to overhaul your whole life or spend $700 on supplements. You just need some strategic tweaks that speak your body’s language.
7 Natural Shifts That Help You Balance Hormones Naturally
These aren’t just wellness trends. These are science-backed, ancient-wisdom-supported lifestyle upgrades that support your body's natural hormonal rhythm. (Also? They’re totally doable even if you have a job, a toddler, and a mild caffeine addiction).
1. Ditch the Caffeine Crash
Before you clutch your latte tighter: I’m not saying give up coffee forever. But if you’re running on 4 cups a day just to feel functional, that’s your adrenals screaming. if your morning brew is followed by a jittery spiral or a 3PM crash, it’s spiking your cortisol, which messes with estrogen, progesterone, and even insulin. High cortisol levels from caffeine can throw off ovulation and increase anxiety
Swap your second (or third) coffee for adaptogenic tea like holy basil or maca. These herbs help regulate cortisol (your stress hormone) without the crash.
Fun fact: A study from the Journal of Ayurveda and Integrative Medicine (2014) found that tulsi (holy basil) reduces cortisol levels and supports endocrine function.
2. Prioritize Blood Sugar-Balancing Meals
Avocado toast
Blood sugar spikes = insulin spikes = hormone chaos.
Nutritionist Alisa Vitti, founder of Flo Living, says, “Every hormone in your body depends on your blood sugar staying in balance. It’s your foundation”. That 10AM donut → 2PM crash → 4PM chocolate raid cycle? Hormonal sabotage.
Try this way: Think protein, fat, and fiber at every meal. (Yes, avocado toast counts). Stable blood sugar = stable moods, stable hormones
3. Stress Relief Isn’t Optional Anymore
If you keep trying to “push through” stress, your hormones are the ones taking the hit. Stress is the hormone puppeteer you didn’t know was behind the scenes.
Cortisol steals the building blocks your body needs to make estrogen(sex hormone) and progesterone (pregnancy-preparing hormones). That’s why chronic stress can wreck your cycle.
Chronic stress raises cortisol → suppresses progesterone → causes mood swings, acne, and irregular cycles. Cute, right?
Studies show mindfulness, deep breathing, and even laughter can reduce cortisol levels by up to 40%. You don’t need a 90-minute spa day. Just 5 minutes of breathwork. Try box breathing (inhale 4, hold 4, exhale 4, hold 4). It’s been Proven to reduce cortisol according to Harvard health.
4. Eat Gut-Healing Foods
Your gut isn’t just about digestion—it’s a hormone-making machine. If your gut is a mess, your hormones will be too. Over 90% of your serotonin (the happy hormone) is made in your gut, and your gut helps detox excess estrogen. Your body eliminates excess estrogen through your poop (fascinating, I know), so constipation = estrogen dominance.
Foods to love:
Bone broth
Fermented foods like (Kimchi or sauerkraut)
Garlic, ginger, and turmeric
Leafy greens
Prebiotic fibers like oats and flaxseed
“A healthy gut is the foundation of a healthy body, including hormonal balance.”
5. Move, But Not Too Hard
High-intensity workouts every day can spike cortisol. And remember: cortisol is a thief. It robs your sex hormones.
Instead? Try cycle-syncing your movement. More strength training in the follicular phase, gentler yoga or walking in your luteal and menstrual phases.
More is not always better. If you're over-exercising while hormonally burnt out, your body treats workouts like stress.
This increases cortisol → lowers thyroid function → disrupts cycle → zaps energy.
Try:
Walking
Yoga
Pilates
Cycle syncing your workouts to your menstrual phases
6. Make Your Evenings Sacred
The single most underrated hormone hack? Sleep.
Melatonin (your sleep hormone) and cortisol work like a seesaw. If one is off, the other gets wacky. No blue light at night. No doomscrolling. Wind down with magnesium, a warm bath, and a trashy novel.
A study in the Journal of Clinical Endocrinology (2004) shows poor sleep can directly mess with estrogen (sex hormone), leptin (‘I’m so full’ hormone), ghrelin (hunger hormone) —basically, your whole hormone squad.
Try this:
Screen off 60 mins before bed
Magnesium drink or warm tea
Prayer, breathwork, or journaling (especially with I Believe So I Speak —because sleep hits different when your spirit’s at peace)
7. Support with Root Nutrients
You can’t out-smoothie a nutrient deficiency. Even with the best intentions and the prettiest green juices, your body might still be running on empty when it comes to the raw materials it needs to build hormones.
Here are some natural, food-based nutrients your body loves for hormone balance and what most women can be actually low in:
Magnesium – calms the nervous system and supports adrenal recovery (think leafy greens, pumpkin seeds, dark chocolate)
Zinc – helps progesterone production and immune function (think chickpeas, lentils, pumpkin seeds)
Vitamin D – technically a hormone itself! Your body makes it from sunlight, but it’s also in egg yolks, sardines, and mushrooms
Omega-3s – powerful anti-inflammatory fats that support estrogen metabolism (found in flaxseeds, walnuts, and wild-caught salmon)
B Vitamins (especially B6) – supports mood and energy; found in oats, avocado, bananas, and whole grains
Start with real food. Supplements are a second step—not the first. When you nourish your body deeply and consistently, your hormones remember how to thrive. They're not broken. They're underfed.
Your Next Step: Stop Guessing, Start Balancing.
Let’s recap:
If you feel like a hormonal dumpster fire but your labs say you’re “fine,” it’s not in your head. It’s in your system.
These 7 shifts aren’t magic. They’re biology. They work with your body—not against it. But you don’t have to figure this out alone.
Download my FREE Hormone Reset Guide right now and utilize the quiz to see if your symptoms match hormone imbalance.
Click here to download your free guide: How to Balance Your Hormones Naturally and Finally Feel Like Yourself Again.
And if you're the kind of woman who choose to speak life and wants to your wellness rooted in truth and —biblical truth that honors your spirit and your science—check out my reflection journal:
“I Believe So I Speak” – a soul-nourishing look at faith, wealth, health, and confidence, joy, success and more.
Want to fully live life Radiant?
Check out my book ‘Radiant and Ageless: the ultimate Holistic guide to Anti-Aging, Biohacking and Integrative Health for Longevity’- It dives deeper into vitality, defying aging, biohacking tools for a radiant and long vital life and more
Wisdom is the new wellness!!
