For so long, I thought hormone balance had to come from something else.
Another supplement. Another fancy adaptogen. Another routine I couldn’t stick to.
But the truth? My body didn’t need more. It needed a break.
It needed blood sugar that stayed steady, meals that actually nourished, and a nervous system that wasn’t running on fumes. When I started focusing on safety instead of stress, everything shifted.
My energy came back. My mood leveled out. The bloating eased.
It wasn’t magic—it was my body finally getting what it needed to do its job. 🌿
Here’s the thing most of us don’t realize: your hormones aren’t the problem. They’re responding to what’s going on in your body. When you’re under constant stress, skipping meals, living on caffeine, or barely sleeping—your body does what it’s supposed to do. It protects you by slowing things down, holding on to energy, and shifting resources away from things like fertility, digestion, and metabolism.
That’s why the answer to hormone balance isn’t another quick fix—it’s giving your body a sense of safety.
Here’s where you can start:
✨ 1. Eat to support blood sugar balance.
Aim for protein, fiber, and healthy fats in every meal. This helps stabilize energy, reduce mood swings, and prevent those 3 p.m. crashes that send your stress hormones soaring.
✨ 2. Ditch the all-or-nothing mindset.
You don’t need a “perfect” routine to see progress. Start with small shifts—like eating within an hour of waking up, or adding a balanced afternoon snack—to show your body it can trust you to fuel it consistently.
✨ 3. Regulate your nervous system daily.
Your hormones depend on your nervous system feeling safe. Try grounding practices like deep breathing, gentle movement, sunlight, or even just slowing down before meals.
✨ 4. Prioritize rest without guilt.
Hormone health thrives on recovery. Give yourself permission to sleep more, take rest days, and say no to the things that drain you.
When you create consistency around nourishment, movement, and rest, your body naturally finds its rhythm again—without the overwhelm.
If you’re tired of chasing balance and just want to feel like yourself again, start here.
And if you’re ready for more support, be sure to give me a follow —I help women understand their bodies, balance their hormones naturally, and create simple daily rhythms that actually fit their real lives.
Because you don’t need more products—you need a plan that works with your body, not against it. đź’›
This little recipe is such a win for your body. The almond butter and oat flour bring in those good-for-you fats and fiber that your heart loves, while the mix of protein, fat, and fiber helps keep your blood sugar steady instead of spiking. Plus, it’s packed with vitamins and minerals like calcium and iron—so every bite is doing something good for you while still tasting like a treat.
Ingredients:
- 2 tbsps Almond Butter (runny)
- 1/4 cup Maple Syrup (divided)
- 2 tsps Cinnamon (divided)
- 2 Egg
- 2/3 cup Unsweetened Almond Milk
- 1 tsp Vanilla Extract
- 1 1/2 cups Oat Flour
- 2 tsps Baking Powder
- 1/4 tsp Sea Salt
Instructions:
- In a small bowl, mix together the almond butter, half the maple syrup, and 3/4 of the cinnamon. Transfer to a plastic squeeze bottle or a plastic bag with the tip snipped for piping.
- In a large bowl, whisk the eggs with the milk, vanilla, and the remaining maple syrup. Add the flour, baking powder, salt, and the remaining cinnamon. Stir with a spatula until just combined. Some lumps are ok.
- Heat a nonstick pan over medium-low heat and lightly grease the pan. Scoop approximately 1/3 of a cup of batter at a time into the pan. Squeeze the almond butter mixture into the pancake batter in a spiral. Once bubbles form, flip the pancake and cook for another one to two minutes. Repeat with the remaining batter.
- Divide the pancakes evenly onto plates and enjoy!
3 servings
AIP Cinnamon Buns for Hormone Balance & Gut Health
Grain-Free | Dairy-Free | Gluten-Free | Autoimmune Protocol Friendly
If you're on a healing journey-whether it's managing hormone imbalances, supporting your gut, or following the autoimmune protocol (AIP)-you already know how challenging it can feel to find comforting recipes that don’t wreck your system. That’s where these AIP-friendly cinnamon buns come in.
Made with sweet potato, cassava flour, and coconut oil, they’re a cozy, anti-inflammatory treat that supports blood sugar stability and hormone production without the grains, dairy, eggs, or refined sugar that can throw your system out of balance. These are not just "healthy cinnamon rolls"-they’re hormone-supportive, gut-friendly, and full of flavor. Think warm, cinnamon-spiced bliss that actually nourishes your body.
So whether you're easing into an AIP lifestyle, looking for hormone-friendly holiday treats, or just craving something sweet that won’t send your nervous system into a spiral… these cinnamon buns are here to bring the joy and the support!
AIP-Friendly Cinnamon Buns
Hormone-Supportive & Pantry-Friendly
Gluten-free • Dairy-free • Grain-free • Egg-free • Refined sugar-free
Gluten-free • Dairy-free • Grain-free • Egg-free • Refined sugar-free
These cozy cinnamon buns are made from real-food ingredients that actually support your hormones. No weird specialty flours needed - just sweet potato, cassava, and coconut flour.
🍠Ingredients
- 2 cups mashed sweet potato (or 1½ cups if very moist)
- â…” to ¾ cup cassava flour
- 2-3 Tbsp coconut flour
- 2 Tbsp coconut sugar (or maple sugar)
- 2 tsp cinnamon
- ½ tsp baking soda + pinch of sea salt
- ¼ cup melted coconut oil (or palm shortening)
- ½ tsp apple cider vinegar
Filling:
- 2 Tbsp coconut sugar
- 2 tsp cinnamon
- 2 Tbsp melted coconut oil
đź“ť Instructions
- Preheat oven to 325°F (165°C). Line a small baking dish with parchment paper.
- In a large bowl, combine cassava flour, coconut flour, baking soda, and salt.
- Stir in the mashed sweet potato, melted coconut oil, and apple cider vinegar. Mix well until you form a soft dough.
- Press dough onto parchment paper into a rectangle (approx. 9” × 6”).
- In a small bowl, mix the filling ingredients and spread evenly over the dough.
- Roll the dough up from the long side into a log shape. Slice into 4–6 rolls.
- Place rolls in the baking dish.
- Bake for ~30 minutes until set and golden.
- Let cool slightly. Optional: drizzle with melted coconut butter for bonus cozy vibes.
đź’ˇ Why It Works for Hormone Support
- Cassava flour is AIP-approved and easy on digestion.
- Sweet potato provides fiber + slow carbs for blood sugar stability.
- Healthy fats (coconut oil) support hormone production + reduce inflammation.
- No grains, dairy, or refined sugar = less stress on your gut and immune system.
This one is such a win in my kitchen. The tempeh packs in that plant-based protein that actually keeps me full (and keeps my energy steady… which, let’s be honest, is all I really want most days). The avocado and avocado oil give you those heart-healthy fats that feel indulgent but are genuinely good for you. And the romaine and extra avocado? That’s your built-in boost of vitamins, minerals, and fiber without even trying. It’s one of those meals that feels simple, nourishing, and so good for your body—something I find myself reaching for again and again.
Ingredients:
- 8 ozs Tempeh (sliced)
- 1 tbsp Avocado Oil
- 1/2 tsp Garlic Powder
- 1/2 tsp Smoked Paprika
- Sea Salt & Black Pepper (to taste)
- 3 tbsps Hot Sauce
- 2 Brown Rice Tortilla (large)
- 3 tbsps Vegan Ranch Dressing
- 4 leaves Romaine (chopped)
- 1/2 Avocado (medium, sliced)
Instructions:
- Place the tempeh in a large baking dish or bowl. Add the oil, then add the garlic powder, smoked paprika, salt, and pepper. Toss gently to combine.
- Heat a non-stick pan over medium heat and add the tempeh. Cook for eight to 10 minutes, flipping halfway through. Remove, brush with hot sauce, and set aside.
- To assemble, top each tortilla with ranch, romaine, tempeh, and avocado. Roll tightly into a wrap and enjoy!
2 servings
Before I got pregnant, I was in the best health of my life.
I was following a protocol that supported my mitochondria (IYKYK), cooking most of my meals, sleeping well, and feeling damn good in my body.
But it didn’t start that way.
There was a time when I was constantly exhausted, my gut was a mess, and my hormones felt like an unsolvable mystery. I was doing all the things — eating clean, taking supplements, running labs — and still felt like something was off.
Then someone handed me a bottle of essential oil.
I smiled politely and thought, “Cool, another thing to smell pretty while I try to hold it together.”
But I tried it anyway.
Here’s the thing — not all oils are created equal. The ones you find at the grocery store? Let’s just say… not the same. The oils I started using were pure, therapeutic, and intentionally formulated — and they worked.
I learned that essential oils aren’t magic. But they are chemical messengers — just like your hormones. And when used correctly, they can support your body in powerful ways.
Here’s what I noticed and later confirmed through research:
✔️ They can calm your nervous system, lowering cortisol and supporting progesterone.
✔️ They can help with estrogen detox.
✔️ They can boost focus and reduce brain fog.
✔️ They can help balance mood swings throughout your cycle.
✔️ They can calm your nervous system, lowering cortisol and supporting progesterone.
✔️ They can help with estrogen detox.
✔️ They can boost focus and reduce brain fog.
✔️ They can help balance mood swings throughout your cycle.
I started using them in small, intentional ways:
🧠When I felt foggy, I reached for rosemary and peppermint.
đź’› When anxiety crept in, I used bergamot and clary sage.
🌙 When I couldn’t sleep, I used cedarwood and lavender.
🧠When I felt foggy, I reached for rosemary and peppermint.
đź’› When anxiety crept in, I used bergamot and clary sage.
🌙 When I couldn’t sleep, I used cedarwood and lavender.
It wasn’t an overnight transformation — but it was a real one. Over time, as I paired these oils with proper nutrition, stress management, and mindset work, they became anchors in my healing journey.
Now, they’re part of what I teach my 1:1 and group clients — because they’re simple, effective, and actually doable for busy women who want to support their hormones and energy naturally.
book a free call with me
Sometimes healing doesn’t look like adding more.
Sometimes it’s about finding small, sustainable tools that bring your body back into balance — one deep breath at a time.
