These are quick to prep, blood sugar balancing, and loaded with ingredients your hormones love - think flaxseeds for estrogen metabolism, almond flour for healthy fats, and collagen or protein powder for stable energy. I’ve been grabbing them on the go between client calls and feeling so much better than when I used to reach for something sugary.
Ingredients:
- 2 ripe bananas (mashed)
- 2 eggs
- 1/4 cup melted coconut oil or avocado oil
- 1/4 cup maple syrup or honey
- 1 tsp vanilla extract
- 1/2 cup almond flour
- 1/2 cup ground flaxseed
- 1/2 cup collagen peptides or clean vanilla protein powder
- 1/2 tsp cinnamon
- 1/2 tsp baking soda
- 1/4 tsp sea salt
- Optional: 1/3 cup dark chocolate chips, blueberries, or chopped walnuts
Instructions:
- Preheat oven to 350°F (175°C) and line a muffin tin with liners.
- In a bowl, whisk together mashed bananas, eggs, oil, syrup, and vanilla.
- Add in almond flour, flaxseed, protein powder, cinnamon, baking soda, and salt. Stir until just combined.
- Fold in any optional add-ins.
- Divide batter evenly into muffin cups (about 10-12).
- Bake for 18–22 minutes, or until a toothpick comes out clean.
- Let cool slightly and enjoy!
These muffins are hormone-friendly because:
- Flaxseed supports estrogen metabolism and gut health
- Protein balances blood sugar and supports ovulation
- Healthy fats help regulate hormones + keep you full
Perfect for a morning snack, lunchbox addition, or 3 PM blood sugar crash prevention.
I threw this Bruschetta Flatbread together one night when I wanted something quick and feel-good—and now it’s on repeat over here. It’s got that crispy, savory, fresh vibe I crave, but it’s secretly packed with goodness too.
The olive oil and lean chicken make it heart-healthy, the feta adds a little calcium boost for bones (plus that salty flavor I love), and the tomatoes + garlic give it a nice immune-supporting kick.
Basically, it tastes like comfort food but checks all the boxes for feeling good after.
Ingredients:
- 4 Tomato (finely diced)
- 3 Garlic (cloves, minced)
- 2 tbsps Extra Virgin Olive Oil
- 1/2 cup Basil Leaves (chopped)
- 1 tbsp Balsamic Vinegar
- 1/2 cup Feta Cheese (crumbled)
- Sea Salt & Black Pepper (to taste)
- 4 Brown Rice Tortilla
- 8 ozs Chicken Thighs With Skin
Instructions:
- Preheat oven to 410ºF (210ºC). Add the tomatoes, garlic, basil, vinegar, olive oil, feta, salt and pepper to a mixing bowl. Toss well and let sit for 15 minutes to marinate.
- Spread the mixture over the brown rice tortillas using a slotted spoon to drain the excess liquid (too much liquid will make the tortilla soggy). Top with cooked, diced chicken thigh (optional). Place on parchment paper on a pan and bake for 14 minutes.
- Remove from oven. Run a spatula between the parchment paper and tortilla to detach any parts that might have become stuck while baking. Slide onto a plate and slice with a pizza cutter. Enjoy!
4 servings
For years, my morning routine was simple: wake up, pour coffee, survive. I thought I needed that caffeine hit to function—especially during those foggy, sleep-deprived mom seasons. But what I didn’t realize was that this little habit was doing more harm than good… especially when it came to my hormones.
Let’s break it down: when you drink coffee on an empty stomach, it triggers a cortisol surge. Cortisol is your body’s main stress hormone, and while it’s totally normal for it to rise in the morning, stacking coffee on top of already-high levels is like throwing fuel on a fire. That caffeine spike also tanks your blood sugar, drains your minerals, and leaves your body feeling like it just ran a marathon before 9 a.m.
Cue: mid-morning crashes, anxiety for no reason, irritability, and that wired-but-tired feeling you just can’t shake.
☕ Coffee before food = cortisol surge + blood sugar crash = hormone chaos.
It’s not you—it’s the timing.
A 2022 review published in Nutrients confirmed that caffeine increases cortisol levels, especially when consumed in the morning on an empty stomach. Over time, this stress on your system can disrupt your HPA (hypothalamic-pituitary-adrenal) axis, which plays a big role in hormone regulation and energy balance. [PMID: 35053394]
So what do I do now?
Instead of reaching for coffee first thing, I start my day with a protein-rich breakfast. Think: eggs with spinach, chia pudding with collagen, or a hormone-balancing smoothie packed with fiber, healthy fats, and protein. THEN I enjoy my coffee—without the crash.
Not only has this small shift helped my energy last longer, but my mood, focus, and cycle have all felt way more stable.
✨ Want to balance your hormones without giving up your favorite things?
My Cycle Syncing Recipe Book breaks down exactly what to eat (and when) to support your body through each phase of your cycle.
Because you shouldn’t have to choose between your morning coffee and feeling like yourself again. You just need a rhythm that works with your hormones, not against them.
Lighting a candle used to be my favorite way to unwind—especially after a deep clean or at the end of a long day. It felt cozy. Calming. Like a little reward for making it through the chaos.
But here’s what I didn’t know: that “relaxing” scent was actually filled with synthetic fragrance and phthalates—two things that can seriously mess with your hormones.
🧪 According to recent research (MDPI, 2023), common fragrance compounds have been shown to disrupt estrogen and androgen pathways. That means they can mess with your mood, your fertility, and your overall hormonal balance.
And here’s the kicker: companies don’t have to disclose what’s in their “fragrance” blend. That one word on the label could be hiding hundreds of chemicals—many of which are known endocrine disruptors.
Synthetic fragrance isn’t just in candles. It’s in cleaning products, laundry detergent, air fresheners, body sprays, and even baby wipes. And over time, all that exposure adds up.
Once I learned this, I started swapping things out. I replaced my candles with a diffuser and began using essential oils like lavender (for calm), citrus (for energy), and clary sage (for hormone support). Not only does my home still smell amazing—but now I feel better knowing I’m supporting my health, not compromising it.
This shift might seem small, but these swaps matter—especially when your hormones are already under pressure from stress, lack of sleep, and modern living.
💛 Want your home to smell good and feel good, too?
Start by checking your labels. Swap one thing at a time. And don’t forget: what you put on and around your body impacts your hormones just as much as what you eat.
That’s why I created the Cycle Syncing Recipe Book because fueling your body with the right foods at the right time can make a massive difference in how you feel day to day.
You don’t have to overhaul everything overnight. Just one candle (or recipe) at a time.
This recipe is packed with protein from black beans and protein powder—great for muscle repair and growth. Black beans and dates add fiber to support digestion and heart health. Plus, it’s rich in essential minerals like iron, magnesium, and zinc to boost energy, muscle function, and immunity.
Ingredients:
- 1/3 cup Pitted Dates (packed)
- 2 cups Black Beans (cooked)
- 1/2 cup Chocolate Protein Powder
- 1/3 cup Pumpkin Seed Butter (Use tahini, sunflower butter, almond butter or peanut butter if preferred)
- 1/2 tsp Sea Salt
- 1 tbsp Cacao Powder
- 1/2 cup Dark Chocolate Chips (optional)
Instructions:
- Line a baking sheet with parchment paper.
- Combine dates, black beans, chocolate protein powder, pumpkin seed butter, sea salt, and cacao powder in the bowl of your food processor. Process until smooth, scraping down the sides as necessary.
- Roll the dough into 1-inch balls and place on the covered baking sheet. You should have about 3 balls per serving.
- To make the optional chocolate drizzle: melt the chocolate chips in a double boiler and drizzle over balls.
- Refrigerate at least 1 hour to set. Enjoy!
6 servings
