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Get Your Hormones In Balance

Have your hormones gone crazy? You’re not alone. Imbalances in female sex hormones, estrogen and progesterone, are common and sometimes not so easily corrected.

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Hormone imbalance can present in many ways…

Maybe you’re constantly tired, or maybe you can’t remember tasks or perform mentally like you used to. Maybe you’re inexplicably feeling down or suddenly unable to lose weight.


Hormones fluctuate monthly, but they also fluctuate in response to food and lifestyle choices, like eating inflammatory foods or not getting enough sleep.


Luckily there are some simple things you can do to begin getting your hormones back on track.


Types of Hormone Imbalance


Too much estrogen or low progesterone.

One of the most common hormone imbalances I see in my practice is estrogen dominance, which can be from making too much estrogen or not enough progesterone.


Here's what that looks like:

  • Weight gain or inability to lose weight

  • Heavy or irregular menses

  • Long periods (>7 days)

  • Headaches or migraines

  • Acne, rosacea

  • Hair loss

  • Mood swings

  • Breast tenderness

  • Irritability

  • Uterine fibroids, polyps

  • Fibrocystic breasts


Too little estrogen can also cause uncomfortable and unwanted symptoms. This is common in early menopause (before age 40), postpartum, and postmenopausal women.

  • Night sweats

  • Depression

  • Vaginal dryness

  • Insomnia

  • Incontinence

  • Hair loss

  • Thinning skin, premature aging

  • Memory loss

  • Joint pain


High progesterone is far less common than other hormone imbalances. The most common cause of high progesterone symptoms is using topical or bioidentical progesterone or pregnancy.

  • Easy to cry

  • Breast

  • tenderness

  • Irritability

  • Headache

  • Fatigue

  • Fibrocystic breasts

  • Mid-cycle spotting

  • Anxiety

  • Insomnia

  • Irritability

  • Menstrual cramps

  • Heavy or irregular menses

  • Periods every 3 weeks

  • Breast tenderness

  • Crying or feeling stressed out before your period

Other hormones can play a role in your symptomatology. My standard approach is to check estrogen and progesterone levels along with cortisol (the stress hormone), thyroid, prolactin, testosterone, FSH (to check menopausal status), and sex hormone-binding globulin.

If you have been experiencing symptoms of hormonal imbalance then you need my 4 part approach to hormones. This includes diet, lifestyle, and smart supplementation to banish those unwanted hormone symptoms for good.


PART 1:  Lifestyle Practices


1. Make sure that you’re in bed before 10 pm.

2. Sleep in a completely dark room.

3. Aim for 8 hours nightly.

4. Avoid light-emitting electronics two hours before bed.


You cannot balance hormones without sleep!


Exercise helps us make healthier hormones and building muscle ensures you can use them! If you're new to exercise, aim for at least 10 minutes per day. Aim for 30 minutes if you regularly exercise. Here are some hormone-friendly exercise ideas:


Brisk walking



Body weight resistance


PART 2: Supplements to Balanced Hormones

Supplements are an excellent way to fast-track hormone healing. Using a supplement that contains nutrients and herbs to support hormone production and balance is a key part in eliminating estrogen, progesterone & testosterone symptoms.


Here's what to look for:

Black Cohosh: Supports healthy progesterone and estrogen levels.

Vitamins B6, B12, and folate: For healthy detox and hormone building.

Magnesium: Support bone and hormone health.

Maca Root: Probably the only supplement with good clinical trials behind it. Harvested from the Peruvian Andes. I like Gaia Herbs Maca root supplement.


PART 3: Seed Cycling

This goes hand in hand with Part 4, diet. Seed cycling is a trendy topic but the practice has been around for many years. I have a separate page covering seed cycling. You can find the link here: seed cycling.


PART 4: Diet

Knowing what to eat can be challenging with all the diet dogma, celebrity opinions, and the latest fads coming at you from all directions. But here's a simple recipe to fast-track your hormonal balance without losing your mind.


Eat regular meals (3 per day minimum)

Eat fat and protein with every meal

Include a serving of vegetables at each meal

Eat fiber daily

Eat organic as often as possible

Avoid eating from a package as often as you can


Get your hormones back on track with this 1-week diet plan


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Hormone Balancing Recipe Guide

I have used these meal plans and recipes with many of my patients to balance their hormones, detox their bodies, and increase their energy.


Women who have tried this diet often experience elimination of symptoms, increase in energy, improvement in mood, a return of their sex drive, and increased fertility!

3 Reasons to Make a Green Smoothie for Breakfast

1. Quick & Easy. Let’s be real - breakfast can feel impossible to do well some days. Sure you could reach for a box of cereal, but you know that is going to do nothing to improve your hormones. In fact, breakfast is an easy time to sabotage our hormones. 


2. Nutrient Dense. These smoothies are packed full of so much goodness! The

combination of foods are aimed at supporting healthy hormones, glowing skin, and maintaining your blood sugar.


3. Boost Energy. Bagels, low-fat breakfast foods, lattes, cereals, and all the other “breakfast foods” raise your blood sugar only to make it crash right along with your energy. Protein, fat, fiber — these are the things you’ll find in a green smoothie that will maintain your blood sugar and maybe just give you a little more energy.




Green D-tox Smoothie


● 1 1/2 cups fresh Swiss chard

● ¼ cup cilantro

● ½ cucumber, peeled

● 1 cup pineapple, frozen

● Juice from ½ lemon

● 1 cup coconut water, unsweetened

● 2 tablespoons raw pumpkin seeds

● 2 tablespoons collagen

● 1 scoop Bhuti Life Vital Detox


Berry Swirl


● 1-2 cups spinach

● ½ cup frozen strawberries

● ½ packet frozen acai berry

● ½ banana

● 2 tablespoons fresh ground flax seed

● 1 cup unsweetened coconut milk

● 2 tablespoons of collagen

● 1 scoop Bhuti Life Vital Detox

● Few ice cubes



Chocolate Banana Smoothie


● 2 cups spinach

● ¼ cup almonds

● 1 frozen banana

● ½ tsp vanilla extract

● 1-2 tablespoon raw cacao powder

● 2 tablespoons collagen

● 1 scoop Bhuti Life Vital Detox

● 1 cup unsweetened almond milk

Top with cacao nibs.


Pineapple Green Smoothie


● 1 cup spinach

● 1 cup chard

● ½ cup green apple

● 1 cup frozen pineapple

● ¼ cup hemp seeds

● 2 tablespoons collagen

● 1 cup unsweetened coconut milk

● 1 scoop Bhuti Life Vital Detox



Peach Berry Detox


● 2 cups kale

● ½ cup frozen peaches

● ½ cup frozen blueberries

● 1 tablespoon cashew butter

● 2 tablespoons fresh ground flaxseed

● 2 tablespoons collagen

● 1 scoop Bhuti Life Vital Detox

● 1 cup unsweetened almond milk

● ¼ to ½ cup ice


Cinnamon Chocolate Chia Seed Pudding


● 3 tablespoons chia seeds

● 1 tsp cinnamon

● 3 tsp raw cacao powder

● 1 cup unsweetened coconut milk


1. In a small bowl, combine ingredients. Mix well.

2. Refrigerate at least one hour or overnight.

3. Once thick, remove from fridge and enjoy!



Chocolate Protein Bars


● 2 cup raw sunflower seeds or pumpkin seeds*

● ½ cup cashew butter

● ½ cup fresh ground flaxseed

● ½ cup unsweetened, shredded coconut

● ½ cup coconut butter, melted.

● ⅜ tsp salt

● 2 tablespoons raw honey

● 2 teaspoons vanilla extract

● 1 cup dark chocolate or carob chips, melted

Use Pumpkin seeds days 1-14 of your menstrual cycle and sunflower seeds days 15-28.


1. Place nuts, ground flax seeds, coconut, cashew butter and salt in a food processor. Process until ingredients are ground to a coarse meal consistency.

2. Add melted coconut butter, honey, and vanilla and process until the mixture becomes a thick past.

3. Press the mixture into an 8x8 pan.

4. Place in refrigerator to chill for 20 minutes.

5. While the nut mixture chills, melt chocolate chips.

6. Pour chocolate over the nut mixture and spread evenly.

7. All to chill for 6 hours or overnight.

8. Cut into squares and serve.



Kale Chips


● 1 bunch kale

● 2 tablespoons extra virgin olive oil

● 1 teaspoon sea salt


1. Preheat oven to 325 F.

2. Wash kale and towel dry.

3. Tear leaves into 2 to 3 inch pieces. Discard stems.

4. In a large bowl, toss olive oil, salt and kale. Distribute oil evenly over the leaves.

5. Place kale on a baking pan, taking care not to let the leaves overlap.

6. Bake for 10-15 minutes or until leaves are crispy. Keep an eye on your kale while baking as it can burn easily.



Kale Avocado Salad

Salad Ingredients:

● 2 bunches kale, stem removed

● 1 cup carrots, shredded

● 1 cup cherry tomatoes

● 2 avocado, sliced

● ½ cup slivered almonds

● Broccoli or kale sprouts to top

Dressing Ingredients:

● 2 tablespoons fresh lemon juice

● 4 tablespoons avocado oil

● ½ tsp garlic, grated

● 1 tsp Dijon mustard

● ½ tsp salt

● ⅛ tsp pepper


1. Wash kale in a colander. Then massage leaves with your hands for 2-3 minutes.

2. Cut kale into bite-sized pieces.

3. Toss kale, carrots and almonds in a bowl together.

4. To make the dressing, add all ingredients to a bowl and whisk until thoroughly combined.

5. Add dressing to kale mixture and toss well.

6. Add cherry tomatoes and avocado. Toss again to distribute.

7. Top with sprouts and serve.

*Add raw pumpkin seed during days 1-14 of your cycle and raw sunflower seeds days 15-28.



Brassica Crunch Salad

Salad Ingredients:

● 20 Brussels sprouts, shredded

● 10 cups kale, chopped

● 3 heads of broccoli, finely chopped

● 1 ½ cups crumbled bacon (optional)

● Seeds of one pomegranate

● 1 cup pistachios

● 2 cups apples, chopped

Dressing Ingredients:

● 4 tablespoons apple cider vinegar

● 5 shallots

● 1 cup chopped dried cranberries

● Juice and zest of one lemon

● 3 tablespoons olive oil

● ½ tsp salt

● ¼ tsp pepper


1. Over medium high heat, add olive oil to large pan.

2. Add shallots; cook for 5 minutes. Add garlic and cook an additional 2 minutes.

3. Add cranberries, apple cider vinegar, lemon juice and zest and the remaining olive oil.

Stir to combine.

4. Season dressing with salt and pepper, then set aside.

5. Add kale, Brussels sprouts, broccoli, pomegranate seeds, apples, pistachios and bacon.

Toss to combine.

6. Pour dressing over the salad and toss again.

7. Serve immediately or refrigerate for 2-3 hours.*

*Keep dressing and salad separated until ready to serve.



Collard Hummus Wraps


● 2 collard leaves

● ½ cup hummus

● 10 roasted asparagus spears

● 1 carrot, peeled and sliced into short thin strips

● ½ cucumber peeled and sliced into short thin strips

● ½ cup red cabbage, sliced thin

● 1 avocado

● 1 cup micro greens


1. Wash collard greens and pat dry with a towel. Using a paring knife, shave down the stems to make it easier to fold.

2. Place collard leaves on a cutting board. Divide and spread the hummus evenly on both leaves.

3. Add remaining veggies, dividing evenly between the two wraps.

4. Wrap the leaves like a burrito. Cut in half and enjoy!



Beef Detox Bowl


● 1 lb organic ground beef, grass-fed

● 1⁄2 head cabbage, chopped

● 1 cup carrot, shredded

● 1 sweet onion, chopped

● 4 stalks kale, washed and torn into 2-3 inch

● ¼ cup fresh parsley

● 1 tablespoon fresh ginger, grated

● 1 tablespoon fresh turmeric, grated

● Sliced avocado


1. Cook beef in a large pan. Transfer to a separate dish when cooked all the way through.

2. Add cabbage and onions to pan with beef fat. Cook over medium high heat for 3 minutes.

3. Add carrot, turmeric and ginger to the pan. Cook for 3-5 minutes or until the cabbage becomes tender.

4. Add beef, kale and parsley. Cook for 1-2 minutes or until kale begins to wilt.

5. Remove from heat and serve in a bowl.

6. Serve with sliced avocado on top.



Chicken and Broccoli Skillet


● 4 boneless, skinless chicken breasts

● 1 ½ cups broccoli florets

● 4 cloves of garlic, minced

● 1 cup chicken or bone broth

● Juice of one lemon

● 2 tablespoons grass-fed butter

● 1 tablespoon coconut oil

● ¼ cup fresh parsley

● 1 tsp oregano leaves, dried

● ½ tsp thyme leaves, dried

● Salt and pepper to taste


1. Heat butter and oil over medium heat.

2. Sprinkle salt, pepper, oregano, and thyme over each side of the chicken.

3. Once the skillet is hot, add chicken breasts and brown on each side for about 3-4 minutes.

4. Remove chicken from skillet and set aside.

5. Add lemon juice, chicken broth, and garlic to the skillet. The lemon juice will help dissolve any brown bits left behind from the chicken. Stir well.

6. Add chicken back to the skillet and simmer for 5 minutes.

7. Add broccoli and simmer another 5-7 minutes or until broccoli is bright green and chicken is cooked all the way through.

8. Salt and pepper to taste. Top with fresh parsley.



Shrimp and Zoodles


● 12-16 peeled and cooked shrimp

● 2 medium zucchini, spiralized (zoodles)

● 2 tablespoons garlic, minced

● 1 tsp cumin

● 1 tsp cayenne pepper flakes

● 2 tablespoon coconut oil

● Salt to taste


● Add 1 tablespoon coconut oil to a skillet over medium heat.

● Add zoodles, garlic, cumin and cayenne to the skillet. Toss zoodles to coat well.

● Cover and heat for two minutes. Remove lid and toss again.

● Add shrimp and cover for an additional 3 minutes.

● Remove from heat keeping lid on.

● Salt to taste and serve immediately.



Salmon and Lemon Asparagus


● 4 wild caught salmon fillets

● 2 tablespoons garlic, minced

● 4 tablespoons fresh parsley, chopped

● 1 lemon, sliced

● ⅓ cup fresh lemon juice

● 1 tsp sea salt

● ½ tsp fresh black pepper

● 24 asparagus spears, ends trimmed

● 4 tablespoons olive oil

● 4 cups spinach


1. Preheat broiler to high heat. Line baking sheet with parchment paper.

2. Place salmon on baking tray and coat with 2 tablespoons olive oil. Top with lemon juice, garlic, parsley, salt and pepper.

3. Toss asparagus with remaining olive oil.

4. Arrange asparagus around salmon. Place lemon slices on top.

5. Place in the oven and cook 8-12 minutes or until salmon is cooked to your preference.

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