Updates from Leah Negrin

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!

This recipe is a win for your hormones + gut because it's packed with protein (thanks to the protein powder + almond butter), which helps your body build hormones, repair tissues, and keep your energy steady.

Strawberries have fiber and antioxidants to keep your digestion happy and your blood sugar balanced—two big wins for hormone health. Plus, the antioxidants in berries help your cells handle stress (especially helpful when estrogen levels are low).

You’ll also get a dose of Vitamin C, calcium, and iron to support your immune system, bones, and oxygen flow.

Carrots are a superstar during the follicular phase, not just because they’re crunchy and satisfying when you're craving something fresh, but because they help support estrogen balance. Right after your period, estrogen starts rising, boosting your energy, mood, and focus. But too much estrogen (or not clearing it properly) can lead to bloating, breakouts, and PMS later on. Carrots contain unique fibers that bind to excess estrogen in the digestive tract, helping your body eliminate it more efficiently; think of them as little hormone helpers sweeping things out! A study in Nutrition and Cancer (1991) found that fiber, like that in raw carrots, supports estrogen elimination, which may help prevent estrogen dominance symptoms. 

For an easy way to support your hormones, try eating raw carrots a few times a week—like in a simple carrot salad with apple cider vinegar and olive oil to keep things flowing smoothly, both literally and hormonally.

Ever feel like you’re doing all the “right” things for your health, yet your hormones are still all over the place? Like no matter how hard you try, your body isn’t cooperating? Turns out, some so-called “healthy” habits might actually be throwing your hormones out of whack. Let’s break down a few common ones and what to do instead.

1. Over-Exercising & Undereating

We’ve been conditioned to believe that working out more and eating less is the key to results. But your hormones? They’re not on board with that plan. Over-exercising and undereating can spike cortisol (your body’s main stress hormone) and tank progesterone, which can lead to irregular cycles, fatigue, and overall hormone imbalance.

Instead of pushing your body to exhaustion, focus on strength training, rest days, and properly fueling your workouts with protein, healthy fats, and complex carbs. Your hormones will thank you!

2. Running on Coffee Instead of Real Food ☕

If your morning starts with caffeine before food, you’re setting yourself up for a blood sugar rollercoaster. I get it—I used to do the same thing (throw in a sugar-free Red Bull, and I was really doing my hormones dirty). But when you rely on caffeine instead of nutrients, it spikes cortisol and messes with insulin, which can lead to energy crashes, cravings, and hormone chaos.

A simple fix? Eat a meal with protein and healthy fats before your first cup of coffee. This helps stabilize your blood sugar and keep your hormones happy.

3. Too Many “Hormone-Friendly” Seed Oils

For years, we were told that vegetable oils were the “healthy” choice, but the truth is, most processed seed oils (like canola, soybean, and sunflower oil) are highly inflammatory and can throw off estrogen balance. Chronic inflammation makes it harder for your hormones to function properly.

A better option? Stick to hormone-friendly fats like avocado oil, extra virgin olive oil, coconut oil, and grass-fed butter. They support hormone production and help reduce inflammation.

4. Ignoring Stress (Because, Mom Life)

You can eat all the right foods and work out consistently, but if stress is running the show, your hormones won’t cooperate. High cortisol (your stress hormone) steals from progesterone, which can lead to cycle issues, mood swings, and feeling constantly drained.

The fix? Find small ways to lower stress throughout your day. Deep breathing, morning sunlight, a quick walk, or even setting boundaries (yes, saying “no” counts as self-care) can make a huge difference in balancing your hormones.

The Bottom Line: More Balance, Less Burnout

Your hormones don’t need perfection—they need support. Instead of extreme diets or overloading your schedule, focus on nourishing foods, mindful movement, and stress management. Small, consistent changes will help your body find its balance again.

Because feeling good shouldn’t be a struggle—you deserve to have energy, stable moods, and a body that works with you, not against you. 💛