Using Nutrition to Balance Hormones
Your hormones control more of your life than you might think. Mood swings, lower energy, appetite dysregulation, stubborn weight gain, poor sleep—it all ties back to how balanced your hormones are. Most people think only of sex hormones such as estrogen, progesterone and testosterone, but other hormones such as Leptin and ghrelin (appetite regulating), stress response and adrenal hormones like Cortisol and corticosteroids are also huge regulators of our body’s systems and how we feel. When any of our hormones become out of balance for extended periods, it can feel like your body is working against you. Whether it's fatigue, trouble focusing, or physical changes, the effects are real and can disrupt your day-to-day life.
The good news? By making intentional choices with your diet and exercise routine, you can influence your hormone levels and help your body find balance again. With the guidance of Rebecca, our in-house nutrition coach, CORE57 provides the personalized support you need to thrive. Here is how your nutrition can be a game-changer for hormonal health.
Why Balanced Hormones Matter
Think about hormones as a system. When everything works in balance, your body feels good and works like a well-oiled machine, but when one hormone is out of sync, it can disrupt the entire system.
For women, imbalanced estrogen or progesterone levels might look like irregular periods, mood swings, or even trouble sleeping. For men, low testosterone can lead to fatigue, reduced muscle mass, and a lack of focus. Both can leave people feeling drained and out of sorts.
On the flip side, too much of certain hormones (like insulin or estrogen) can increase risks for conditions like type 2 diabetes or hormone-related cancers. These imbalances are common, but they are not something you simply have to “live with.” Reclaiming balance is achievable, especially when you know HOW what you eat impacts your hormones.
Nutrition’s Role in Hormonal Harmony
The nutrients in the food you eat literally send chemical messages to your body to create hormones. This is why nutrient-dense whole foods are essential for balancing hormones. A diet rich in fruits, vegetables, lean proteins, and healthy fats can help keep your hormone levels in check. Here’s how some simple diet choices can make a big difference:
1. Real Food for Real Balance
A diet filled with whole, nutrient-dense foods can do wonders. For example, proteins (like eggs, tofu, or salmon) provide amino acids, which are the building blocks for hormones like estrogen and testosterone. Pair that with plenty of colorful vegetables and healthy fats, and you’ve got a strong foundation.
Monounsaturated fats like what you get from Avocado, olive oil, nuts and seeds, in the correct amount for your body, are great for hormones. A healthy amount of cholesterol is also essential for Testosterone production.
2. Power of Protein at Every Meal
Did you know proteins don’t just help with weight management? They also regulate hunger hormones like leptin and ghrelin, which control your appetite and blood sugar levels. Plus, protein supports gut health—a balanced gut equals better hormone regulation overall.
Nutrition Tip: Not sure if you're getting enough protein? Aim to include a source of protein in every meal. This could be eggs at breakfast, grilled chicken or tofu at lunch, and salmon, beans, or lentils at dinner. For women, aim for 25–30 grams (a palm-sized serving) with each meal. For men, aim for 35–45 grams (two palms) each meal.
3. Cutting Back on Sugar:
Added sugars aren’t just bad for your waistline—they can mess with hormones like insulin, which plays a crucial role in your body’s energy use. Chronically elevated insulin levels can lead to fatigue, weight gain, and even hormonal conditions like polycystic ovary syndrome (PCOS). Replacing sugary snacks with natural options like fresh fruit or Greek yogurt could save your hormones and your energy levels.
4. Fiber & Phytoestrogens:
Fiber-rich foods (hello, veggies, legumes and berries!) are heroes when it comes to hormonal harmony, especially for women. They help regulate estrogen by aiding in its natural elimination process. Foods like flaxseeds and soy contain phytoestrogens, plant compounds that can naturally balance estrogen levels, particularly for those approaching menopause.
Nutrition Tip: Try adding a tablespoon of ground flaxseeds to your morning smoothie, oatmeal, or even salad dressing. Not only is it an easy way to boost your fiber intake, but you’ll also benefit from the phytoestrogens that help promote hormonal balance. Simple, versatile, and effective!
5. Vitamins & Minerals as Hormonal Helpers:
Key players like vitamin D, magnesium, and B vitamins are essential for hormone health. They can boost testosterone production, support thyroid function, and ease premenstrual symptoms.
Hormone health thrives on these nutrients, and Rebecca knows how to help. She reviews your blood work to find out exactly what you need and works up a plan filled with the right foods or supplements.
Exercise & Hormones Go Hand in Hand
The only thing better than proper nutrition? Combining it with movement. Regular exercise helps lower cortisol (your stress hormone) while raising happy hormones like endorphins. Weightlifting can increase testosterone, and workouts like yoga can help steady fluctuating estrogen.
At CORE57, we know what works for someone else might not necessarily work for you—and this is where our personalized coaching shines!
Meet Rebecca, Your Secret Weapon
When it comes to hormonal health, there is no one-size-fits-all solution. Rebecca, our in-house nutrition coach, specializes in working with you to create a tailor-made plan that fits your needs.
Here’s what makes Rebecca’s approach so effective—and truly one of a kind:
Blood Panels for a Better Picture: No more guesswork. Rebecca dives deep with blood panels to see exactly where your hormone levels stand, giving her the info to build a plan that fits you perfectly.
Custom Nutrition Plans: Based on the results, she’ll craft meal ideas packed with the nutrients your body needs to balance hormones effectively. No experimenting with fad diets or trends—she gets to know you and what is best for your body.
A Teacher, Not Just a Coach: Rebecca doesn’t just tell you what to eat—she teaches you how to make eating work for you. Through her coaching, you will learn how to build a sustainable, positive relationship with food that lasts for a lifetime.
Accountability: Consistency is key, and Rebecca helps you stay on track with weekly meetings. These check-ins allow you to adjust your plan as needed, celebrate wins, and tackle new challenges together. Between meetings, she’s just a text away to guide you, cheer you on, remind you of your goals, or help you plan meals around your busy schedule.
Ongoing Guidance: Nutrition isn’t "one and done." Rebecca works with you to adjust your plan over time, making sure you see and feel real progress.
Hormonal health can be tricky, but you don’t have to do it alone.
Get Your Hormones in Check with CORE57
Imagine waking up every day feeling energized, focused, and ready to conquer your goals. That’s what hormonal balance can do, and CORE57 is here to make it happen for you. If you’re ready to take control of your energy, mood, and overall health, Rebecca is the guide you’ve been waiting for. Book a consultation today, and we’ll build the plan that’s perfect for you.
Hormonal balance isn’t just about feeling good—it’s about thriving. At CORE57, we’re here to help you do just that.