If you’ve ever felt like your hormones are running the show — one week you’re thriving, the next you’re crying over a burnt piece of toast — you’re not alone. But here’s the truth: your cycle isn’t the problem. It’s the map.
For years, I blamed myself for feeling “off.” The mood swings, the exhaustion, the cramps that made me want to hide in bed — I thought that was just part of being a woman. Turns out, it wasn’t a personality flaw. It was my body asking for support.
Let’s talk about four simple but powerful shifts that can completely change how you feel throughout your month.
🧠 Secret #1: PMS Is a Hormone Imbalance, Not a Personality Flaw
Those pre-period mood swings aren’t all in your head — they’re your hormones speaking. The luteal phase (the days before your period) can bring irritability, anxiety, or low energy when progesterone levels are out of balance. Once you understand what’s really going on, you can stop blaming yourself and start making supportive changes — like better sleep, less caffeine, and more nourishment.
🍫 Secret #2: Magnesium and B6 Are Cycle Gold
Magnesium and vitamin B6 are two nutrients your hormones love. They help your body produce progesterone, ease cramps, and calm the nervous system. Try adding magnesium-rich foods like dark chocolate, leafy greens, and pumpkin seeds to your meals, or consider a quality supplement if needed. It’s a small shift that can make a big difference.
🧘♀️ Secret #3: Gentle Movement Beats HIIT in Your Luteal Phase
Your body naturally slows down before your period — and that’s not weakness, it’s wisdom. During this time, skip the high-intensity workouts and focus on walking, yoga, stretching, or Pilates. These kinds of movement support hormone balance, reduce stress, and help your body transition smoothly into your next cycle.
💆♀️ Secret #4: Calming Your Nervous System Supports Your Hormones
When cortisol (your stress hormone) stays high, it competes with progesterone — leaving you more anxious, moody, and fatigued. Simple habits like deep breathing, journaling, or setting firmer boundaries can help regulate your stress response and support hormonal balance. The calmer your nervous system, the more balanced your cycle will feel.
Your Cycle Is Not the Enemy — It’s Your Superpower
Your body isn’t broken or working against you. She’s communicating. When you start syncing your nutrition, movement, and mindset with your cycle, you’ll notice fewer symptoms and more ease.
Because your hormones were never meant to make life harder — they were designed to guide you toward balance, rest, and renewal.
🌿 Want to Learn More?
If this post resonated with you, you’ll love what I share in my weekly emails — simple, science-backed tips to help you support your hormones, boost your energy, and feel more like yourself again (without the overwhelm).
👉 Join my email list here to get my best hormone and wellness tips delivered straight to your inbox.
I make this one all the time because it gives me that gentle boost without the crash. The frozen bananas + coffee combo wakes me up, the coconut kefir keeps my gut happy, and the hemp seeds with peanut butter bring in those good-for-you fats your heart will love. It’s simple, nourishing, and actually makes me feel human on the mornings that feel… like a lot.
Ingredients:
- 1 cup Frozen Banana
- 1/4 cup Coffee (brewed)
- 1/2 cup Plain Coconut Kefir
- 2 tbsps All Natural Peanut Butter
- 1 tsp Raw Honey
- 2 tbsps Unsweetened Shredded Coconut (divided)
- 2 tbsps Hemp Seeds
- 1/8 tsp Sea Salt
- 6 Ice Cubes
- 1/2 cup Raspberries
Instructions:
- Add the banana, coffee, kefir, peanut butter, honey, half of the shredded coconut, hemp seeds, salt, and ice cubes to a blender. Blend until smooth.
- Divide evenly into bowls and top with the remaining shredded coconut and raspberries. Enjoy!
2 servings
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. 💛
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)
- ⅔ 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
📝 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.
💡 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.
