Updates from Leah Negrin

Imagine your hormones as the engine of a high-performance car. When you give it the right fuel, it hums along smoothly, delivering energy, balance, and vitality. But if you’re constantly filling it with sugar, caffeine, and processed snacks? Well, let’s just say that engine isn’t going to run at its best. Instead, you’ll feel sluggish, bloated, and running on fumes.

Hormones control everything from your mood and energy levels to your metabolism and menstrual cycle. When your blood sugar is unstable, it sends your hormones into chaos. According to a study published in The Journal of Clinical Endocrinology & Metabolism, women with unstable blood sugar levels are more likely to experience PMS, intense cravings, and fatigue due to hormonal fluctuations.

✅ Healthy Fats for Stable Energy

Fats like avocado, olive oil, and nuts are essential for hormone production. They provide a steady source of energy and help regulate blood sugar. Without enough healthy fats, your body struggles to produce key hormones like estrogen and progesterone, leading to mood swings and irregular cycles.

🍳 Protein to Support Hormone Production

Protein isn’t just for muscle building—it’s a key player in hormone balance. Lean proteins like eggs, chicken, and fish supply amino acids that are the building blocks of your hormones. When your body gets enough protein, it helps balance blood sugar, reduce sugar cravings, and stabilize mood.

🥦 Fiber to Keep Digestion & Estrogen Detox on Track

Fiber-rich foods like veggies, legumes, and flaxseeds play a huge role in hormone health. They support digestion and help your body eliminate excess estrogen, preventing it from building up and throwing your cycle off track. Plus, fiber keeps your gut happy—an essential factor in overall hormone balance.

If you’re tired of feeling drained and dealing with mood swings, it’s time to start giving your body the right fuel. Small changes in your diet can make a huge difference in how your hormones function.

💬 Click here to get some easy, hormone-friendly recipes to get you started!

By making these simple swaps, you’ll not only balance your hormones but also feel more energized, focused, and in control of your body. It’s time to stop running on empty and start thriving. 🚗✨

This vibrant, layered salad is not only bursting with bold, zesty Thai flavors, but it's also a win for your gut and hormone health. Packed with fiber-rich veggies like cabbage and carrots to support digestion, and topped with a creamy, hormone-supportive peanut dressing full of healthy fats to help balance blood sugar and keep your energy steady. Add in a quality protein like grilled chicken or edamame, and you've got a nourishing, on-the-go meal that feeds your body and your hormones. Bonus: fermented ingredients like a splash of rice vinegar or a side of kimchi can give your gut a little extra love.

Let’s be honest—period week can feel like a rollercoaster. Between mood swings, cramps, and bloating, it’s easy to grab comfort foods that feel good in the moment but make things worse later. Over the years, I’ve learned that making simple swaps in my diet during that time of the month can make a huge difference in how I feel. Here’s a breakdown of the foods I avoid and what I eat instead to fuel my body and feel my best.

I know, I know… giving up coffee feels impossible when you’re already dragging. But caffeine spikes cortisol, which can increase inflammation and make cramps even worse. Plus, it messes with blood sugar, leaving you feeling drained after the initial energy boost. Instead, I reach for ginger tea or raspberry leaf tea—both of which work wonders for reducing inflammation and supporting uterine health. Bonus? They’re super soothing and help with relaxation, which my body desperately needs during that time.

White bread, pastries, and other refined carbs spike insulin, which can lead to bloating, mood swings, and even more cravings. Instead, I opt for complex, fiber-rich carbs like sweet potatoes and quinoa to keep my blood sugar stable. These options provide slow-releasing energy and help keep my mood and digestion balanced. Plus, they’re packed with vitamins that support hormone health.

As tempting as chips and packaged snacks are, they’re loaded with sodium and preservatives that can make bloating so much worse. Instead, I reach for avocados and nuts—both rich in healthy fats that support hormone production and help keep inflammation in check. Avocados, in particular, are loaded with potassium, which helps balance sodium levels and reduce water retention.

Sugar is one of the worst culprits when it comes to period symptoms. It depletes magnesium, making cramps worse and leading to energy crashes. To satisfy my sweet tooth without the sugar spike, I go for dark chocolate (70% or higher) and berries. Dark chocolate provides magnesium and antioxidants, while berries give me a sweet boost with fiber and vitamins. Win-win!

When I nourish my body with the right foods during my period, I feel more balanced, my energy stays stable, and my cramps are way more manageable. Making these simple swaps has helped me feel more in control of my cycle—and trust me, it’s worth it! Give these swaps a try next time, and see how much better you feel!

Want recipes to support your cycle? Click here! 

This recipe isn’t just tasty; it’s packed with ingredients that love your body back. The healthy fats from tahini and hemp seeds support heart health by helping manage cholesterol levels, while the oats add fiber for an extra heart-friendly boost. It also delivers key minerals like calcium, phosphorus, and magnesium from oats and tahini, which are essential for keeping your bones strong and healthy. And when it comes to energy and metabolism? The B-vitamins in the oats and hemp seeds, along with a solid dose of protein, help fuel your body and support everything from daily energy to tissue repair. So yes, this snack checks all the boxes—nourishing, satisfying, and totally hormone-supportive.

You’ve got your greens.

Your protein shake game is strong.

You never miss a workout.

But if you’re running on cortisol, iced coffee, and a prayer… your hormones might be waving a white flag.

Here’s the thing: doing “healthy” things doesn’t automatically mean your body is thriving. Chronic stress, skipping meals, and pushing your body too hard in the name of wellness can actually have the opposite effect. If you’re constantly feeling anxious, dealing with PMS like clockwork, or running on fumes no matter how much sleep you think you're getting—your hormones are likely out of balance.

Let’s break it down:

💥 Blood Sugar Crashes – When you skip meals (especially breakfast) or rely too heavily on caffeine, your blood sugar becomes a rollercoaster. This puts stress on your adrenals and keeps your body in “fight or flight” mode, aka the land of cortisol overload.

💥 Overtraining – Exercising too intensely, especially during certain phases of your cycle, can drain your energy and leave your body feeling more depleted than energized.

💥 Under-eating – If your meals are missing key components—like enough protein, healthy fats, and fiber—your body isn’t getting the fuel it needs to function, balance hormones, and recover.

So what can you do to start feeling like yourself again?

✨ Eat balanced meals – Every time you eat, aim for a combo of protein + fiber + healthy fats. This keeps your blood sugar steady and gives your body the nutrients it needs.

✨ Sync your workouts to your cycle – You don’t need to crush a high-intensity workout every day. Some days, your body might need a walk or gentle movement instead.

✨ Stop skipping breakfast – Seriously. Your hormones need nourishment early in the day to help regulate your mood, metabolism, and energy.

You deserve to feel good—not just survive on willpower and protein powder.

Want some easy, hormone-supporting meals to help you get started? Grab them here!