10 Easy Tips to Balance Hormones Naturally

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Wellness Mama » Blog » Health » 10 Easy Tips to Balance Hormones Naturally

When it comes to health, hormones and gut microbiome play a big role. Even if everything else is dialed in, these factors can destroy health. On the flip side, regulating hormones and fixing our gut can do a lot to boost health. Even if your supplements and diet aren’t optimal. There are even studies about using certain hormone reactions to treat brain trauma!

Here’s how to balance hormones the natural way.

Why Hormones Matter

If you doubt the power of hormones to affect everything from mood to weight, to breast health, ask the nearest pregnant woman if she’s noticed any difference in these areas. Or ask the nearest 13-year-old girl… carefully…

What factor contributes to weight gain during pregnancy? Hormone balance. What causes weight fluctuations, bloating, and other health symptoms throughout the month? Hormones. What’s a huge contributing factor of growth in children? Hormones.

Symptoms of Hormone Imbalance

When it comes to losing weight or improving health, what do we focus on? Calories, micronutrients, or diets. If you have symptoms like fatigue, PMS, PCOS, or infertility, you’ll find balancing hormones is vital for recovery. Here are some other signs you’re dealing with a hormonal issue:

  • Hot flashes during menopause or perimenopause
  • Mood swings
  • Fluctuating blood sugar levels or high insulin levels
  • Insulin resistance
  • Menstrual cycle symptoms like painful cramps or irritability
  • Weight gain or obesity
  • Lack of sex drive
  • High-stress levels (which also affects cortisol levels)
  • Hair loss or hair growth in unwanted areas (like facial hair in women)

It’s All About the Hormones

Hormones are the body’s chemical messengers. They travel in the bloodstream to tissues and organs and affect many different processes. Everything from metabolism to sexual function, mood, and much more.

Endocrine glands, which are special groups of cells, make hormones. The major endocrine glands are the pituitary, pineal, thymus, thyroid, adrenal glands, and pancreas. Additionally, men produce sex hormones in their testes and women produce them in their ovaries.

Our adrenal glands can really take a beating in modern society. Chronic stress, not enough sleep, and busy schedules trigger excess cortisol. This leads to insulin resistance, belly fat, and other health conditions.

It’s a complex process, but hormone production depends on beneficial fats and cholesterol. When we don’t have enough of these dietary factors it can cause hormone problems. The body doesn’t have the building blocks it needs (fats) to make hormones.

Phytoestrogens and toxins that mimic these building blocks or hormones themselves are also a problem. The body can try to make hormones using the wrong building materials. Estrogen dominance anyone?

Many people start eating a healthy diet and exercising but still can’t lose the weight. After talking with many of them it seems the underlying common factor is hormone imbalance.

I’ve written about Leptin and thyroid hormones before. These are a small piece in the complicated hormone system in the body. Female hormones have their own considerations. In a given day or month, a woman’s body will have fluctuations in hormones like estrogen, progesterone, cortisol, and thyroid hormones, to name a few.

How to Balance Hormones Naturally

The endocrine system is complex and we’ll probably never completely understand it. However, there are basic things you can do for overall health to help create hormone balance.

1. Eat Enough Healthy Fats

Our bodies aren’t made to eat man-made fats from vegetable oils. Most of the fat in our body is made up of saturated fats. Only 3% comes from polyunsaturated fats, aka Omega-3 and Omega-6 fats. Ideally, we need a balanced ratio of omega fatty acids for our well-being.

Seed-based vegetable oils, like canola and soy, are really high in Omega-6 fatty acids. Modern diets have replaced traditional fats like butter and olive oil with processed vegetable oils. This is one reason why many don’t get enough high-quality Omega-3 fatty acids from their diet. On the other hand, seed cycling is one way to balance hormones.

These healthy fats are vital for proper cell function and especially for hormone function. They’re literally the building blocks for hormone production. When we don’t give the body adequate amounts of these fats, it uses what’s available, relying on lower-quality polyunsaturated fats.

Polyunsaturated fats are less stable and oxidize easily in the body. This can lead to inflammation and mutations in the body. Emerging evidence suggests this inflammation can occur in arteries, potentially increasing clogged arteries. The problem extends to skin and reproductive cells. These may be connected to polycystic ovarian syndrome (PCOS) and other hormone problems.

Healthy fats, saturated fats included, are vital for hormone health. As this article explains the loss of saturated fatty acids in our immune cells causes a decline in white blood cell function.

For this reason, fats like coconut oil can be amazing for hormone health. It helps us make hormones, can aid in weight loss, and reduce inflammation. You can even blend it into coffee or tea.

Other healthy fats include:

  • Avocados and avocado oil
  • Animal fats from grass-fed meat, pastured eggs, and raw dairy
  • Butter and ghee
  • Tallow and lard
  • Olive oil
  • Seafood for Omega-3s

2. Limit Caffeine

I love coffee, but too much caffeine can wreak havoc on the endocrine system. Especially if there are other hormone stressors, like pregnancy, toxins, or stress. It can also further tax our adrenal glands, which are responsible for releasing stress hormones.

Cut back on coffee if you can or replace it with beneficial herbal teas. My favorite coffee brand has a healthy decaf option that also tastes amazing! There are also some great mushroom coffee options with stress-relieving adaptogens mixed in.

If you do still want some coffee, use it as a way to sneak some healthy fats in. I’ll add some coconut oil to my coffee and blend for a healthier version of a latte!

3. Avoid Harmful Chemicals

Harmful chemicals from pesticides, plastics, household cleaners, and even mattresses can contain hormone disrupting chemicals. They can mimic hormones in the body and keep it from making real hormones. Things like hormonal birth control can (obviously) do the same thing.

If you’re struggling with hormonal imbalance or infertility, avoiding these chemicals is important! Opt for glass or non-toxic metal pans and skip the Teflon and most non-stick coatings. Avoid heating or storing foods in plastic. Find organic foods (or grow your own!) whenever possible. And of course, skip the pesticides and toxic cleaners.

Here are some more tips for avoiding indoor toxins:

Beauty products are another big source of toxins for many people. There are tens of thousands of chemicals in the personal care products we encounter daily. And most haven’t been tested for long-term safety. Avoiding these products can make a tremendous difference in achieving hormone balance.

Start by making simple switches like homemade deodorant or homemade lotion. There’s even DIY makeup if you’re feeling adventurous. Check out my full index of natural beauty recipes here.

4. Prioritize Sleep

I can’t emphasize this one enough! Without adequate sleep, hormones will not be in balance. Period. While this has often been a struggle for me I’ve been able to really dial in my sleep with the below tips.

When we’re asleep our body is busy removing toxins, recharging the mind, and creating hormones. Just one night of missed sleep can create the hormone levels of a pre-diabetic. Try some of these tips to help improve sleep:

Better Sleep Tips

  • Improve your sleep environment – Remove artificial light, use blackout curtains, and create a quiet space. Choose a non-toxic mattress and sheets.
  • Sleep cool – We actually sleep better if we’re in cooler temps. This bed cooling system creates your perfect sleep temp. It’s one of the best things I’ve ever done for my sleep!
  • Daily routine – Create a daily routine to help support your natural circadian rhythms. Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular.
  • Protein and fats – Eat a high protein/high fat snack 3-4 hours before bed or at dinner. If you have trouble falling asleep, try these four tricks.
  • Morning Sunlight – Getting natural sunlight outside is key for setting circadian and hormonal rhythms for the day. Natural light boosts serotonin and cortisol levels to balance nighttime melatonin.
  • Ditch artificial light Avoid artificial light as much as possible after the sun goes down. Use night mode on electronic devices to reduce blue light and help you sleep better. I also turn off the overhead lights and have lamps with red lights.
  • Hydrate – Drink enough water during the day. Stop drinking about 2 hours before bed so you don’t have to wake up to use the bathroom.
  • Salt bath – Take a soothing salt bath about an hour before bed with some relaxing music or a great book.
  • Breathe – Pray, meditate, use journaling, or find a way to reduce stress. Get a massage or stretch before bed.

5. Supplement Wisely

Unfortunately, we live in a world where food is often depleted of nutrients due to over-farming. ur water is often contaminated with chemicals. Even the air can have compounds that cause havoc in the body.

Ideally, we’d get all of our nutrition from food and get enough vitamin D from the sun every day. Since this rarely happens supplements are sometimes needed. I’ve shared what supplements I regularly take, but here are some more options for hormone balance.

Be sure to check with your healthcare practitioner before starting new supplements. Especially if you’re on medications or contraceptives.

Maca Root

This powerful adaptogen has a long history of use in places like Peru. Women often see improvements in fertility, less PMS symptoms, and healthier skin and hair. In men, it can help with sperm production, testosterone levels, and muscle composition.

Maca is a good source of minerals and essential fatty acids to support hormone balance. You can get it in powder form or capsules. It easily blends into smoothies, tea, or coffee. Maca should be discontinued during pregnancy.


Magnesium is vital for hundreds of functions within the human body. Many of us are deficient in this master mineral (here’s how to tell if you are). There are several different ways to get Magnesium, but a combination of topical and oral magnesium works best to boost levels.

Vitamin D and Omega-3s

I try to eat lots of healthy seafood, like sardines, for Omega-3s. You can also supplement with good quality fish oil. Vitamin D is a pre-hormone we need for hormone function. The sun is the best source, but you can also use a D3 supplement.

Gelatin and Collagen

These are a great source of minerals and necessary amino acids. Gelatin and collagen support hormone production and digestive health in various ways. Gelatin powder can actually “gel” and is useful in recipes like homemade jello and probiotic marshmallows. Collagen doesn’t gel but is easily added to soups, smoothies, coffee, or any other food.

Natural Progesterone Cream

PMS and menstrual troubles are often linked to specific hormone imbalances. Especially for those with short cycles or a short second phase of their cycle (ovulation through the start of menses), progesterone can be the issue. Sometimes just adding natural progesterone cream can greatly reduce symptoms.

If you do opt for hormone replacement therapy be sure to choose a good brand. It should only be used from ovulation through menses. Check with a doctor or professional before using any hormone supplement.

6. Exercise The Right Way

If you’re struggling with hormone imbalance, intense cardio can make it worse. This further stresses the adrenals and releases more stress hormones. Sleep is much more important, at least during the balancing phase. Focus on relaxing exercises like walking or swimming and avoid extended running and cardio.

I like rebounding, which is great gentle exercise and has additional health benefits. Yoga and gentle bodyweight exercises are also great options.

While extended cardio can be bad, short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial. These trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges you. Make sure to get help with form and training if you haven’t done these before as bad form can be harmful.

7. Consider Adding Herbs

Certain herbs and plants can also help the body bring hormones into balance. Of course, it’s important to talk to a doctor before taking these. Especially if you’re on hormonal contraceptives or other medications. Some herbs I’ve used are:

  • Vitex– Nourishes the pituitary gland and helps lengthen the luteal phase. It lowers prolactin and raises progesterone. For some women, this alone will improve symptoms.
  • Red Raspberry Leaf– A well know fertility herb that’s also helpful in reducing PMS and cramping. It has a high nutrient profile and is especially high in calcium and is a uterine tonic. You can get it in capsules, but it makes an excellent tea.
  • Adaptogens– Herbs that help the body handle stress and support the adrenals. They’re a natural way to work toward hormone balance for many people.

8. Support Digestive Health

Our digestion impacts hormones more than we realize. Not only is it a source of vital neurotransmitters, but an imbalance can translate to a hormone imbalance. We need serotonin, a neurotransmitter for sleep and stress balance. Serotonin is more concentrated in the gut than the brain! 70% of our immune system is in the gut and it’s the motherboard of our bodily functions. Even thyroid health is linked to gut health.

What Hippocrates knew thousands of years ago seems just as true today… that “all disease begins in the gut.” Those who struggle with gut problems may have trouble ever achieving hormone balance without first addressing gut health.

Many programs and diet experts recommend getting fiber from whole grains. These aren’t the best option when trying to heal gut flora though. Dark leafy greens however provide fiber, supply calcium, and help with healthy estrogen levels. If you’re struggling with thyroid issues, be sure to cook them first.

This is the most comprehensive program I’ve seen for addressing gut health issues.

9. Fix Your Leptin

Leptin is a master hormone. When leptin’s out of balance or if you’re resistant to it, no other hormones will balance well. If someone is overweight and really craving the carbs, then they’re likely leptin resistant. Fixing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation. Dr. Jack Kruse, a neurosurgeon, has a whole system for getting leptin into balance.

10. Continue With a Hormone-Balancing Diet

This isn’t a one and done diet! The ideas above need to be part of a whole lifestyle change to keep hormones in balance. Take it from a recovering perfectionist, though… baby steps are just fine!

Once you master these tips (or even just a few of them) make the changes stick. Support your body with a whole foods, hormone-friendly diet. For in-depth guidance, I recommend my friend Magdalena Wszelaki’s Cooking for Balance course. It’s targeted help that leads you through every (baby) step of the process.

Bottom Line on Hormone Balance

Balancing your hormones can seem like a daunting process, but the small changes add up. Thanks to all the toxins around us it’s an ongoing process. With the right steps though hormone balance is achievable.

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician, and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

The infographic below is a quick overview of the steps to balance your hormones. Pin it or share it to save for later!

Working to balance hormones can make a big difference in weight, sleep and fertility issues. These natural remedies, recipes and supplements can help.

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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


520 responses to “10 Easy Tips to Balance Hormones Naturally”

  1. Mary Avatar

    I bought the Great Lakes gelatin, mainly to help with skin and hair, because I’d heard so many great things, but then I read it can raise testosterone, which, I assume, is not conducive to hair health. So I haven’t really used it. May I ask whether it has had any effect, bad or good, on your skin and hair? Do you think any boost to testosterone from the gelatin will be detrimental to hair growth?

    1. Wellness Mama Avatar
      Wellness Mama

      My skin and hair and both smoother, and it seems like my hair is thicker too. From my understanding, as long as it is from a clean and healthy source where the animals aren’t fed hormones or have poor hormone levels due to a poor diet, it is a safe and healthy supplement…

      1. Katie Avatar

        How much gelatin should be consumed daily if you are trying to balance out hormones?

    2. daisy Avatar

      Mary,it is not testosterone but DIHYDROTESTOSTERONE that many professionals blame hair loss for. If you are a male enjoy testosterone high (healthy) levels . And,why would anyone want to take gelatin which is a collagen by product??? Take collagen!!!!!!

    1. Wellness Mama Avatar
      Wellness Mama

      The progesterone in this cream will be treated just as the progesterone in your body, and I’ve used this particular brand before. Since the hormone progesterone doesn’t exist in isolation in nature, it must be chemically converted in the cream so that it is bioavailable, but that doesn’t necessarily make it toxic as long as there aren’t any other dangerous ingredients.

      1. Jandan Avatar

        Thank you for your response. I am 44 and, after a sonogram, found out that one ovary has closed shop for good(!) I just recently starting researching balancing out my hormones to help with a few, not too horrible, symptoms. I will definately incorporate the suggestions above. I’ll do a little more research on the progesterone cream and maybe give it a try for a month or two to see how things go. The ingredients on the jar and on Amazon don’t agree with each other, so that concerns me a little. BTW, I found your website a few weeks ago and have thoroughly enjoyed reading through the site. I have told several people about your site in the hopes that they will find helpful info. as well. Thanks again! Jane

  2. Laura Avatar

    I have the Mirena IUD for birth control. As a person who has always been thin and in shape, i cant help but think my birth control has to do with me being 20 lbs overweight now and struggling to lose weight. I have friends telling me the hormones in my IUD are “kept locally“ in my uterus, so that shouldn’t effect my weight. What do you think?

    1. Wellness Mama Avatar
      Wellness Mama

      I know several people who have experienced the same thing, and some who have actually had worse symptoms. I don’t have any experience with it personally, but it seems logical that something that alters hormones enough to control fertility would have more of an effect that just locally.

      1. Beani Avatar

        I took birth control about 15 years ago and am sorry I ever did. I have had nothing but weight and hormone problems ever since. So, yes, birth control can certainly contribute to being overweight.

    2. aurora Avatar

      I RECOMMEND ALL LADIES AVOID AVOID IUD AND BIRTH CONTROL SHOTS…. they’re linked to gaining weight. I don’t have to worry about bec my honey had a snip job… ha ha ha! no offense) I have no medication (except the veggies vitamins -bec I don’t like veggies and even I’m really sick, I’d use natural remedies), eat no meat, on the track to have a toxin free and fast/junk foods and have a garden for fruits (for me) and veggies (for my honey). I had no idea hormones were playing a huge role until this, so thank you for this post. I this helps greatly !!! I am trying to clear up my skin. cheers to a super healthy life !!! *wine glasses clink!*

    3. brooke Avatar

      I’ve always been told by Dr.s the Mirena has the same effect at taking the pill because it’s the hormones working. You would need to swap with the copper no hormone IUD to see.

  3. Keri Avatar

    I start to have petite mal seizures around the time of my period. Sometimes I have them all night long where I can’t sleep. And during the day. It’s only during time for my period, so I was wondering if it could b bc my hormones were out of wack. I’m 30 now and remember them starting when I was 13, which is when I got my period for the first time. 3 yrs ago I had a grand mal seizure at 3:30 am. Is there any way to have my hormones checked and do you think the 2 cld b related?

    1. Bee Avatar

      Hi hon, I read in “The Fourfold Path To Healing” that seizure episodes can be reduced by adding more good quality fats to the diet. Also 3.30am issues tend to be related to magnesium deficiency – so try daily epsom salt baths, magnesium oil transdermal applications, cacao & pepita snacks… good luck!

  4. Jenni Avatar

    When I seen this “9 tips to balance hormones” it hit home with me because I have PCOS, low thyroid levels, and endo of the pelvic nerves. I have been trying to get pregnant for three years and my PCOS just wont let me win. I have lost 25lbs and still shedding hoping it will help. Trying to watch my carb intake as well. I don’t have periods at all unless the doctor gives me provera. I seen quite a few supplements and was just wondering which or all are the best ones for me.

    1. Mela Avatar

      I have PCOS as well and used to only get a period 1-2 times a year. These are the types of things I did to get it under control and it worked. I also recommend reading Jillian Michael’s book Master your Metabolism. After losing 30 lbs and sticking to a natural lifestyle, I am much more regular now and conceived two children naturally after being told I would likely need help. Good luck!

      1. Tiffany Frith Avatar
        Tiffany Frith

        I have PCOS too. I would like to know more how you controlled everything and what it took and how long it took you to get pregnant. I have been trying for 11 years and i cant lose any weight. Can you give me some of your pointers. Thanks

    2. Miranda Richards Avatar
      Miranda Richards

      I used to have PCOS as well, but I was able to cure it through diet. Cutting out wheat (gluten), dairy, and sugar balanced my hormones enough to eliminate the formation of cysts. I was shocked when I visited the gynecologist one day: no more cysts, they were GONE and have been gone for several years now!! I also reduced the amount of complex starchy carbs I consume in general, and if you want to clear PCOS for good, I recommend cutting out all grains, starches, and replacing simple sugars (namely sugar — you can have honey, maple syrup in small amounts) with stevia, and consuming healthy fats, coconut oil, raw olive oil, grass fed butter, and you will be cured for life!

      1. Nicole Endsley Olalde Avatar
        Nicole Endsley Olalde

        Hello Miranda,
        My name is Nicole and I have been dealing with PCOS since I was a teenager. I am now 31 yrs old and the doctors still haven’t been able to help me get rid of the cycts. I want to get rid of them and I was wondering where do I start and how long did it take you to get rid of your cycts?

  5. Linna Avatar

    Wellness mama- sorry if someone has already asked, but: if you are already on hormone therapy (Aurmor) would this still be something safe to follow? I eat as close to raw as possible, but still occasionally eat cooked meat (and organic when I do) I just wasn’t sure if the supplementation would still be ok to do. I also do already incorporate coconut oil into everything, love it!

    1. Wellness Mama Avatar
      Wellness Mama

      It should be fine. With thyroid issues, I’d be really careful yo avoid raw broccoli, cauliflower, cabbage, kale, etc as they have properties that can harm the thyroid when raw.

      1. Kelli Avatar

        Be careful with the maca as well. It is in the same category as cruciferous vegetables and can affect thyroid function as well.

        1. Andee Avatar

          You are correct when referring to raw maca root. Therefore, *gelatinized* maca is the way to go, for multiple reasons.

  6. Lisa Shamaly Avatar
    Lisa Shamaly

    Great article. I will add that I am in the stages of pre-menopause and my hormones were a mess- I have done all of the above- got rid of coffee, cut out all oil, but the biggest change came when I gave up dairy. Today’s dairy is full of hormones and other toxins. Once I gave it up I literally felt like a different person. No more monthly rages and very mild PMS now. I will never go back to dairy! Thanks for the great post.

    1. Deborah Avatar

      All dairy is not a problem, just that which comes from factory-farm cows. They are routinely given antibiotics, steroids and hormones to stimulate increased production. Which is bad for the cow and the consumer who drinks it. It is transferred into the milk, so what it does to the cow, it does to the drinker. Find a source of non-tampered milk fresh from the source if possible. If you have a lactose issue it is due to the protein. Goat’s milk has smaller protein molecules that are easily digested and doesn’t need to homogenized (method of breaking up the fat.)

  7. Sara Avatar

    I notice that you point out cocnut oil several times on your site as one of the healthiest things to use. However, we have a coconut allergy in our house. Is there something we can use instead?

      1. Patty Avatar

        Better yet, make your own ghee out of that grass fed butter. This removes most, if not all, of the milk fat.

  8. Chili Avatar

    What do you mean fix my Leptins? I’m in menopause at 59 years of age I don’t think fertility is a factor. Any advice for a soon to be 60 year old about using  coconut oil and do you think I can find it at Whole Foods here in Fresno, Ca..

  9. sharon brown Avatar
    sharon brown

    I started reading this, but when I read that the human body is 97% fat I stopped. That’s crazy, since the human body is 74% water. Where did you come up with that silly statement?

    1. Wellness Mama Avatar
      Wellness Mama

      Sorry… that was poorly worded. 97% of the fat in the body is saturated…

      1. Christian Avatar

        97% SHOULD BE, with a poor diet the PUFAs (polyunsaturated fatty acids) become the dominant fat causing issues with sugar consumption into the cells and brain for energy, and overall causes and attributes to bodily chronic inflammation.

  10. Pearl Avatar

    um.. I think you’ve just saved my life! wow… I’ve never read a more succinct, easy-to-understand explanation of hormones and how fats contribute to instability in the body. I’m definitely going to use this information because my hormones are OUT OF CONTROL! plus, I do need to sleep more. thanks so much for a great article!

  11. Turner Mccall Avatar
    Turner Mccall

    I love your website, I refer to it often! I have a few questions, if you wouldn’t mind. What do you think about grapeseed oil in place of olive oil for roasting veggies? Can we get the health benefits of coconut oil if used topically as body lotion? Do fish oil capsules provide a good source of omega 3s compared with cod liver oil? And lastly, where would I find progesterone cream?

    1. Wellness Mama Avatar
      Wellness Mama

      Grapeseed and Olive OIl can both oxidize easily when cooked. If you can, use coconut oil, ghee, tallow or a similar fat that won’t easily oxidize. You can get some of the benefits of coconut oil from using it topically but need to consume it to really feed the effect. Some fish oils do have good amounts of Omega-3s but lack the same levels of vitamins A, D and K which are also vital. I use this progesterone cream: https://www.amazon.com/gp/product/B001R6K51K/ref=as_li_ss_tl?ie=UTF8&tag=wellnessmama-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001R6K51K

      1. cynthia speer Avatar
        cynthia speer

        I’ve not read anything about cooking, sautéing or frying with sunflower oil.
        Anyone wanna weigh in on this?

        1. Geretta Avatar

          Hi, I’ve been in process of balancing my hormones for adult acne and joint pain. New to me so gathering info and food products and supplements as I can. Do you recommend no sugar, sugar substitute stevia, raw sugar. Every site is a little different. I’ve taken out grains except white rice. I was wondering about the sugars?

  12. Nicole K Avatar
    Nicole K

    How much Maca should I be taking?  I am a 28 year old woman.  Thanks for the great post!  As usual!

    1. Wellness Mama Avatar
      Wellness Mama

      I take about 1/2 to 1 teaspoon a day, but if you have specific issues you are working with, you could take double that.

          1. Melissa Avatar

            I’ve read when you take your other supplements, but when should you take your Maca?

          2. Krista Avatar

            Katie do you know if it’s ok to take maca during breastfeeding?
            I know it’s contraindicated during pregnancy, but can’t find any info on it for breastfeeding.

  13. Linda Avatar

    This post is sooooooo timely for me 🙂 After decades of trying to combat acne with lotions and potions I have come to the conclusion that the change has to come from the inside and have been wanting to find out more about hormones and liver function, etc.
    I don’t eat sugar but I haven’t totally cut out white flour and I do not get enough onega 3s. I only wish I didn’t find the taste of coconut oil so revolting, it sounds like it’s very beneficial.

    1. Sunny Avatar

      Chinese medicine views acne as an imbalance of heat in the body. Any kind of eruptions, acne, rash, etc. shows that the body has too much heat in that area. Lotions and creams will do no good controlling it.

    2. Casey Avatar

      ‘Healing with Whole Foods,’ by Paul Pitchford has been an excellent source for finding balance and understanding the body better from an Eastern Medicine viewpoint. (It has been my greatest source for clearing up my skin by improving my health. Now I’m reading it cover to cover to get a much better understanding of health)

    3. Angela Avatar

      You might also find ganosoap from DXN very beneficial to help with your skin conditions.

    4. Bridgitte Avatar

      I use organic coconut oil AND organic unflavored coconut oil, You might want to try the unflavored one!
      I get mine from swansonvitamins.com. Grapeseed oil is good at higher temperatures I use it almost daily in my ceramic cookware ( no olive oil can be used in those pans). If you want to cook without fat use (a less expensive) white wine to saute chicken, fish or vegetables and save the olive oil to drizzle over your food.

  14. Marie Skrobola Avatar
    Marie Skrobola

    How much of these supplements should a person take?  I’ve been taking Maca, but guessed on a dosage.  The reviews on the FCLO say you need to take 8 tablets.  Plus, some of these are very expensive, like the FCLO.  Are there any alternatives if you are on a fixed budget? 

  15. Dana Avatar

    I am sort of new here so… why should I not heat the olive oil? I like to use it when I roast my veggies. I didn’t realize that it should not be heated.  I don’t use butter because my son is allergic to milk products so I use coconut oil and/or olive oil for everything.

    1. Wellness Mama Avatar
      Wellness Mama

      Olive Oil oxidizes at high temperatures and is better in salad dressings or added once foods are already cooked. You can also use grassfed tallow for roasting veggies…

        1. Jay Avatar

          I know it’s a bit late but Omg! Finally I’ve stumbled on someone saying NOT to heat olive oil! It drives me absolutely nuts when someone thinks they are cooking healthy because they are cooking with olive oil! It is such a delicate oil, all the molecules strands that are in it that make it SO good at low temperatures are absolutely destroyed by heat, making it utterly pointless! No to mention ruining the fantastic taste and palate that it has! Don’t cook with olive oil! Sprinkle it on toast or salads and really appreciate the flavour and health benefits!

          1. B. Lee Avatar

            Oh my God… So what are your suggestions instead of olive oil? I feel terrible since I’ve been using it for years to cook, actually thinking it was healthy.

          2. Jennifer Rambo Avatar
            Jennifer Rambo

            I had no idea!!! we are always cooking with olive and or coconut oil in my house. Any thoughts on substituting with grape seed oil?

          3. Elsa M Avatar

            I have always thought that it is Not OK to cook with Virgin Olive oil because it is very heat sensitive BUT i thought that regular Olive oil is OK to cook with. Is this wrong/Is regular (not virgin) Olive oil also sensitive to heat?????

          4. Skeery Avatar

            I must take exception with Katie on this and encourage her to amend this article after doing her research. Truth is olive oil is fine for frying. Hundreds of articles support it. There’s science behind it. Google it. Infact a recent Buzzfeed article which proclaimed “using olive oil for cooking is bad for you” garnered negative Facebook replies for miles and is suspected to be a paid ad for Wesson canola oil in disguise. It’s a major misconception and a trap that weeve fallen into. I urge you to read on before making the decision to stop using it in your cooking: https://healthimpactnews.com/2014/myth-buster-olive-oil-is-one-of-the-safest-oils-for-frying-and-cooking/

  16. Kelly Hord Avatar
    Kelly Hord

    Thanks so much for this post.  My doctor told me yesterday that I’m not producing progesterone and he, of course, gave me a prescription for progesterone.  I knew that there had to be a way to take care of this naturally.  Perfect timing!  Love the info on the leptin, also.  Thanks for your great blog.

    1. Wellness Mama Avatar
      Wellness Mama

      You could also use natural progesterone cream, which is a lot safer than the prescription kind. There is a link to the one I use in my “Store” tab or you can probably find it locally. When I’ve uset it, I just put on fatty areas (butt, stomach, legs) each night for the second half of each cycle…

      1. julie Avatar

        progesterone cream for second half of cycle? Do you mean from ovulation up to period?

        1. Juliana Avatar

          That’s right — so if you chart, you do from ovulation to the start of your period. For people who don’t chart, it would be from day 14 until you start your period or day 30. (As per my ND)

          1. Rose Avatar

            I am sorry if this is a dumb question, what about if you don’t ovulate…just two weeks on and two weeks off? Thanks

          2. Karen Marie Avatar
            Karen Marie

            If you are post menepausal you need to do further research and/or talk to your doctor about timing.

            I’m perimenapausal and my doctor recommended using p. cream from day 7 to day 27 of my cycle.

            Appropriate usage differs depending on your age. Don’t just go off what somebody says on a blog. Do your own research.

      2. Rhonda Avatar

        hi I cant find your store tab I am interested in what progesterone cream to use

      3. Patty H Avatar

        I’m not a big fan of progesterone cream or any other OTC remedy for balancing hormones. Unfortunately, I was using bio-identical hormones after the OTC ones did nothing for me. I had some testing by a natural health care practitioner and found out that I was not clearing the by-products of the hormones and thus putting myself at risk for breast cancer.

        After this experience, I ALWAYS recommend that women find a good naturopath or natural health care practitioner who is well versed in dealing with female hormonal issues. Get the tests done and figure out exactly what your body needs. We are all individuals and using a one-size fits all approach may be helpful to some but harmful for others. Sharing with the best of intentions!

  17. Cassandra Avatar

    You really caught my attention at endometriosis, as it’s a painful condition that’s been pestering me for years :/
    So thank you for these tips!! 🙂

  18. Lulu Avatar

    what about omega 6 from nuts (not oil, just the nuts) and what happens if you eat cooked nut flours?  what about omega 6 from avocados? are you talking strictly omega 6 in oil form or all plant derived omega 6 (like nuts and avocados)?  I know we aren’t supposed to overdo it on nuts but I do bake with nut flour and have wondered about oxidation when baking.  

    1. Wellness Mama Avatar
      Wellness Mama

      They can be an issue, but not nearly as problematic since they aren’t as concentrated as the oils. I do try to eat fish or take extra FCLO if I’m consuming a lot of nuts or nut flour though. From my understanding, there isn’t much oxidation when baking because they would smoke or burn before this point…

      1. Lulu Avatar

        Ok good, I got a little nervous reading that (about the skin cancer esp. bc I’m at risk anyway bc of moles and family history)..I’m totally Paleo and don’t eat veg oils except olive oil (cold), but do eat my fair share of nuts, nut meals/butter and avocados, but I take fish oil every day as well.
        Thanks for replying so fast!

        1. Lindsey Avatar

          Really, it isn’t so much about to much Omega 6’s. Your body needs them. What matters is the ratio of Omega 3’s, 6’s and 9’s. The ratios needed for this is 2:1:1. If you already get enough Omega 6’s and 9’s supplement with Omega 3’s like the suggested fermented cod liver oil or try cold pressed flaxseed oil.

          1. Shar Avatar

            I so loved the article on adding the fat, vanilla and cinnamon, cardamnon to coffee, the good coffee, and various teas.  Great way to get the coconut oil in.  So understood, as Tibetans LOVE it if you have Yak and can get it to let you milk it, and then make Yak butter, as they make Yak butter tea—I am thinking very similar.  Here is my question.  After working with coffee blended drinks in one of our favorite stores (always wanted to run those machines—now I never have to crave one again), and making this a couple times, I realized—am I not hydrolyzing or homogenizing this fat?  If it stays in solution, I believe I am, and this is what we do NOT want done to our fats.  Am I right?  What do you think??  So I just stirred it in today, and it was still yummmmmmmmm, in fact tasted much the same.  I am thinking it looked more like what Tibetans enjoy.

            Thanks for this post and the other on yum coffee/tea.  These are so great!!

          2. Wellness Mama Avatar
            Wellness Mama

            From my understanding, simply blending it at the temperature coffee is does not change the molecular structure at all. Coconut oil can be heated to high temperatures without a problem, ad would, as it cooled, separate on its own anyway… That is fascinating about the Tibetans!

          3. Sha Avatar

            Use suggest putting 1/4 c. Of coconut oil in coffee isn’t that like over 500 calories. That is a lot of calories for a women who is trying to keep calories down. If someone who is tring to lose weight on 1500 calories and 500 of those calories are coconut oil, that seems like a lot? Just wondering

        1. Theresa Avatar

          if you add any type of oil to your hot beverages, know that it holds the heat and you need to be extra cautious about the temperature BEFORE you sip….
          (learn from MY mistake…)

      2. Hina Avatar

        Beautiful blog Katie! And you have explained it so well…
        I want to know how good are flax seeds to get Omega 3. I am a pure vegetarian and have PCOS. Please help:)

        1. indi Avatar

          flax seeds are the worst thing you can do for PCOS. the highest source of omega 3 plant based is chia seeds, however no amount of plant based omega 3 will be assimilated into DHA. Omega 3 are needed to be absorbed from animal products i’m afraid. there are 3 types of omega 3, they all convert to the true necessary one called DHA which is highest sourced from salmon. DHA is only sourced from animal products however you may be able to use seaweed. Just google for research.

          1. Ziaullah Avatar

            Why would you say flax seeds are the worst things to do for PCOS? can you elaborate?

        2. Noelle Craig Avatar
          Noelle Craig

          They are the worst for PCOS due to the high content of Phytoestrogens that they contain.

      3. julie Avatar

        I have been cooking with avocado oil because olive oil can break down when heated and avocado oil is good for high heat. Now I found out that it is high in omega 6 and I’m wondering if I should stop using it? I can’t always use coconut oil in savory dishes, so what should I use…butter?

        1. Wellness Mama Avatar

          You can use butter, yes! Or you can split between avocado and butter to avoid using so much avocado. I still like a little avocado oil myself.

      4. Katya Tribley Avatar
        Katya Tribley

        Hi, Katie!

        Thank you for this article. I have a question about my husband. He has some skin issues, looks like eczema. Since he can’t eat a lot of red meat because of his hemochromatosis, he eats a lot of fish (walleye). And he likes it to be fried, so I fry it for him every day in Canola oil. Do you have any suggestion – maybe other ways to cook it for him or what kind of oil should I use for frying fish? Also he likes hot stuff, like salsa and makes his own (really hot). So I wonder – eating a lot of hot food can imbalance gut flora? Thank you for your time and answers.

          1. Dianne Avatar

            I have been trying to switch to cooking with coconut oil and bought enough to fill up my deep fryer. The only problem is, it seems to make my daughter sick. She was trying to use it on toast and other things but she gets nauseous each time. Do you have a second best oil that would be almost as good as coconut? What are your thoughts on Grape Seed Oil? I use Olive oil but you can’t get it very hot.

          2. Lizzie Avatar


            I’ve been getting the nausea as well after coconut oil but this is probably only going to last until you get used to it. I opt to put my coconut oil in my morning smoothie, and stick to organic butter on the toast!

          3. Carl Avatar

            I am somewhat surprised to see you advise the use of lard for cooking. For the past 30 years everything I have heard or read about lard has been negative and advised that it should be avoided. What has changed? I also remember a controversy several years ago about movie theaters using coconut oil to pop popcorn and how that was something to avoid.

            I know new research is always in progress, but this advice seems to fly in the face of every bit of conventional wisdom. Can you shed some light on what has changed to make lard and coconut not the artery clogging poisons we have been told they are?

        1. Rebecca Avatar

          I have been hearing ppl and Dr, Richard Schulze talk about red/hot peppers for decades and never once heard a mention that good probiotics didn’t like them! In fact, they are very healing to the gut. Let him eat all the salsa he wants, don’t worry as long as it’s organic.
          Yes, my sister took a lot if red pepper as Dr. Schulze suggested and was having toxic symptoms UNTIL she switched to organic!! (Dr. Schulze ALWAYS says to use organic)
          Believe it or not, hot peppers are a favorite of bugs and are a high pesticide crop. I have family members who used to grow them commerically in Louisiana.

        2. Teresa Avatar

          I would immediately stop using Canola Oil…do some research on that, it’s terrible for you body. Grapeseed, Olive and Coconut oil would be a healthy replacement. Maybe you could try baking or broiling the fish in a light panco breading to give it that “fry” crunch?

          Also, Eczema is basically the skins way of responding to an allergy or sensitivity and in a huge percentage of cases it’s directly linked to dairy. If he gets the dairy out of his diet completely, he may see some relief!

          1. Cissi Avatar

            I suffered from eczema for years, found out that dairy wasn’t a problem but onions, garlic, and other high sulfur foods were. Cut the onions, garlic, and horseradish and see if in three weeks if the man’s eczema clears up…my allergist says it is more common than you think. I have great relief and won’t go back.

          2. Patty H Avatar

            I would stay away from Grapeseed oil. It is very high in PUFA. As I stated in an earlier post, make your own ghee! It is super healthy and easy to make. Just use the best quality, grass-fed butter you can find.

      5. Kara Avatar

        Hi I would love to get my hormones balanced ! I love your site! To simplify what oils/supplements would i take on a daily basis?

      6. Cassandra Avatar

        I stopped taking Green Pastures FCLO after the controversy arose last year. I see you linked to it and you say you are still taking it. Can you please advise as to which brand you recommend? I would start giving it again to my family and taking it myself if you recommend it.

        Thanks in advance!

    2. ashley Avatar

      Omega 6 goes down a pathway called the “arachidonic acid” pathway… its an inflammatory pathway in the body. Omega 3 goes down an anti-inflammatory pathway.. hence omega 3 are anti-inflammatory 🙂 so you can eat omega 6, as much as you want (kinda kidding)… as long as you balance it out with omega 3.. its a 3:1 ratio of omega 6 to omega 3 for optimal health… so do not take out omega 6 (these are good for you too, its about balance), just make sure you are getting enough omega 3… today, society averages a 30:1 ratio…aghhhh, no wonder we are having such inflammatory issues… hope this helps! and i LOVE this blog 🙂

    3. sara Avatar

      Hello i am worried about my health actually i have hypothyroid problem almost last 8 years and also skin problem vulgaris.and now i have harmones problem my harmones level is high range plz tell me how can i do harmones balanced

    4. Jennifer noonan Avatar
      Jennifer noonan

      Why would excersize be less important? Anyone I’ve known to look young are people who excersize and I’m assuming their hormones are normal or they wouldn’t look healthy or young. Is 30 minutes a day of 1 set of fast walking weight barring routine good?

    5. Hempy Avatar

      What about the naturally occurring omegas 3,6,&9 that are found in hempseed oil.. Vital to the production of endogenous cannabinoids.. The endogenous cannabinoid system regulates every other system in the body, bring this system into balance then all others eventually follow..

      1. Sonia Hvozdulycz Avatar
        Sonia Hvozdulycz

        I guess we could eat hemp seed hearts (the inner part after the dark outer skin is removed) and that way get not only the omegas you mention, but also a good load of protein.

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