Balancing Female
Hormones
Holistic Lifestyle Modifications for Hormone Health
[Link]
EpicLuv with Melissa Blynn
01 Nutrition Recommendations
Eliminate gluten and dairy to decrease systemic inflammation and heal the gut lining
Eliminate refined sugar products (this helps to starve and eliminate Candida and other bacteria
that are known to degrade healthy progesterone levels)
Choose organic produce from the Dirty Dozen Food List to reduce exposure to pesticides.
Pesticides are endocrine disruptors that negatively affect hormonal balance
Eat whole foods. Minimize consumption of processed foods
Include a colorful variety of fibrous fruits and vegetables such as brussels sprouts, beets,
carrots, parsnips, spinach, sweet potato, arugula, carrots, kale, cabbage, grapefruit, apples, and
berries
Follow the eating for your cycle guide on page 3 (see page 3)
Include nutrient dense foods such as organ meats, nuts, seeds, avocados, egg yolks, grass-fed
ghee, grass-fed red meat, oysters, and wild caught salmon
Include healthy fats from sources such as grass-fed or pasture-raised animals, wild caught
salmon, avocados, nuts, seeds, olive oil, avocado oil, coconut oil, and full fat coconut milk or
yogurt
Decrease or eliminate caffeine consumption. Caffeine increases cortisol production, which may
disrupt women’s estrogen levels. If consuming in moderation, wait until at least 90 minutes
after waking, after cortisol levels have decreased
[Link] | PAGE 01
Eating For Your Cycle: A Guide
FOODS TO SUPPORT EACH PHASE OF YOUR MENSTRUAL CYCLE
02 Vitamins and Supplements
that support hormone health
Omega-3 Fatty Acids HERBAL SUPPORT
Vitamin D3/K2
Evening Primrose Oil Maca
Magnesium Ashwagandha
Melatonin Functional Mushrooms
Zinc Chaste Tree Berry
Copper
Selenium
B-Complex Vitamins
Iodine
[Link] | PAGE 02
03 Movement and Exercise
Yoga (hot yoga, yin/restorative yoga, vinyasa)
High intensity interval training- limit to 3 times per week to avoid depleting progesterone
levels
Strength training- limit to 3-4 times per week with rest days in between for optimal
recovery
Walk or hike in nature, daily if possible
[Link] | PAGE 03
04 Nervous System Regulation
and Stress Reduction
Nervous System Regulation and Stress Reduction
Get a minimum of 8-9 hours of sleep per night
Eliminate screen-time 3 hours before bed, or wear blue-blocker glasses if screen-time is
unavoidable
Breath-work
Holotropic breath work
[Link]
Alternate-nostril breathing
[Link]
Journaling
Stream of consciousness
Gratitude list
Affirmations
Find balance in work life, and address burn-out
Cultivate a meditation practice
Spend time in nature with bare feet on the Earth to restore natural ionic charge of the
body
[Link] | PAGE 04
05 Detoxification of the liver
Minimize exposure to toxins and endocrine-disruptors in environment
[Link]
Use shower filter to decrease exposure to heavy metals
[Link]
Drink at least 72 oz of water daily
Use water filter if drinking from tap, or purchase high quality filtered drinking water
Berkey filter with fluoride and arsenic filters
[Link]
Mountain Valley Spring Water
[Link]
Minimize or eliminate alcohol consumption
Infrared sauna or hot yoga
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[Link]
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[Link] | PAGE 05
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