Dealing with hormonal symptoms like acne, PMS, painful periods, bloating, hair loss, fatigue, or irregular cycles? You are not alone. I’ve been there myself. Hormones don’t just “fall out of balance” for no reason. They respond to your internal environment, your habits, your stress levels, and the way you’re nourishing your body.
If you’ve ever Googled: “How where do I start supporting my hormones naturally?!”, I’ve got you. I’m going to walk you through five foundational habits that make a massive difference. These are some of the principles I teach all my clients inside Truly Well because they actually work, and you can start implementing them TODAY!
1. Eat for Balanced Blood Sugar Using the Nourishing Plate
Blood sugar stability is the foundation of hormone health. When your blood sugar is on a rollercoaster (hello skipping breakfast, long gaps between meals, and imbalanced macronutrients), your body pumps out stress hormones like cortisol, which throws off your thyroid, sex hormones, mood, and metabolism.
Instead, try what I call the Nourishing Plate formula: a flexible way to build balanced meals that keep you fueled and satisfied. It gives your body the nutrients it needs to actually function well while also supporting steady energy, metabolism, and hormone production.
Quick tips getting started:
- Many women are unknowingly under-eating, which disrupts both digestion and hormone function. Before anything else, we need to make sure you’re bringing in enough fuel for your body’s personalized needs
- Eat a protein-rich breakfast within 90 minutes of waking
- Consistent nourishment matters. Eat every 3–4 hours throughout the day
- Prioritize enjoyable meals so you’re more likely to meet your needs. Nourishing doesn’t have to mean boring!
2. Stop Fearing Carbs. Your Hormones Need Them!
Carbs have been unfairly demonized, especially for women. But here’s the truth: carbohydrates are essential for your thyroid, nervous system, metabolism, and fertility. When you undereat carbs, your body feels unsafe and shuts down functions like ovulation, digestion, and energy production to conserve resources.
This is why chronically low-carb eating can contribute to:
- Irregular or missing cycles
- Thyroid issues and weight loss resistance
- Anxiety, depression, or irritability
- Fatigue and cravings
- Infertility
Instead of fearing carbs, focus on quality and balance:
- Opt for whole food sources of carbohydrates like fruit, vegetables, beans, lentils, and whole grains over processed ones
- Always pair with protein + fat + fiber to keep blood sugar steady
- Be mindful of portion sizes and meal timing
- When enjoying treats (pizza, dessert), add protein or veggies to blunt the glucose spike
3. Support Your Circadian Rhythm
Your hormones run on an internal clock called your circadian rhythm — and it’s regulated by light, food timing, and sleep. When that rhythm is disrupted (late nights, screen time before bed, skipping breakfast), hormone production gets thrown off.
Why circadian rhythm matters:
- Regulates cortisol (stress hormone)
- Triggers melatonin for sleep
- Supports thyroid conversion
- Impacts digestion, detoxification, metabolism, and mood
Unfortunately, there are a lot of common things in our modern world that disrupt circadian rhythms, like excessive blue light, lack of natural sun exposure in the morning, and eating habits. If you’re working to balance your hormones, improve digestion, boost energy, or just feel better overall, supporting your circadian rhythm is non-negotiable.
Ways to support it:
- Consistent wake-up time and bedtime
- Get morning sunlight within 60 minutes of waking (even 10 minutes helps
- Take breaks from blue-light and get outside as often as possible during the day
- Eat dinner ideally 2-3 hours before bed
- Minimize blue light exposure and screens before bed. Aim for 60 minutes of screen-free time before sleep.
4. Start Strength Training
When it comes to exercise and hormones, many women are unknowingly working against their bodies instead of with them. We’ve been told that more cardio means better results but for most women, especially those dealing with stress, fatigue, or hormone symptoms, that approach can actually make things worse. The goal isn’t to burn out your body; it’s to build it up. Strength training shifts your physiology from depletion to resilience. It’s about creating a body that feels strong, stable, and supported, not exhausted and inflamed.
So if you’re still relying on cardio to “lean out” or “balance hormones,” this is your permission (and very strong suggestion!) to switch gears. Strength training is one of the most supportive tools for women’s hormones.
Here’s why:
- Improves insulin sensitivity
- Boosts metabolism and energy
- Lowers inflammation
- Supports thyroid function
- Builds stress resilience
How to start:
- Begin with 2–3 full-body strength sessions per week
- Focus on compound movements like squats, deadlifts, hip thrusts, rows, and presses
- Increase weights, reps, and sets gradually (progressive overload)
- Rest between sets (60-90 seconds)
- Always fuel with protein + carbs before and after
5. Reduce Endocrine Disruptors
Our environment is full of endocrine-disrupting chemicals (EDCs) that research has shown can interfere with hormones and increase risks of a variety of health issues, including breast cancer, fertility issues, premature ovarian failure, PCOS, endometriosis, uterine fibroids, migraines, dermatitis, asthma, and metabolic abnormalities.
These harmful substances are unfortunately everywhere – in the air we breathe, the water we drink, and the products we use daily. While we can’t control everything, reducing exposure where we can is essential for maintaining hormonal balance and health.
Practical swaps:
- Opt for organic produce, meat, and dairy to avoid pesticides and antibiotics whenever possible.
- Quick note: The most important thing is eating a variety of fruits and vegetables — organic or not. If choosing organic feels accessible, that can be a helpful extra step to lower your exposure to pesticides. Check out the Environmental Working Group’s Dirty Dozen and Clean Fifteen for guidance deciding what’s worth buying organic when possible..
- Use glass or stainless steel instead of plastic (especially for drinking, storage, and heating food)
- Filter your tap water
- Switch to fragrance-free or non-toxic personal care + cleaning products
- Skin Deep is a great data base where you can look up the safety of personal care products and the ingredients they contain.
- RiseWell is the best fluoride-free toothpaste (code TRULYWELL)
- Avoid non-stick cookware that can release toxic substances when heated and opt for safer materials like stainless steel, cast iron, or ceramic.
Final Thoughts
Hormone balance isn’t about doing more — it’s about doing what matters. When you nourish your body consistently, create safety through rhythm and routine, and support your metabolism, your hormones will start working for you again.
If you’ve been putting in the effort but still feel like something’s missing, it may be time to look deeper. Functional lab testing can reveal the underlying imbalances keeping you stuck so we can create a personalized plan that helps your body truly heal.
This kind of root-cause approach is exactly what I do inside my 1:1 Truly Well Nutrition Program — designed to uncover what your body needs, restore balance from the inside out, and get rid of the symptoms that have been weighing you down so you can feel like your best self.
👉 Click here to book a free strategy call (the first step in becoming a client!)
