Direct Primary Care
Hormones
Hormonal shifts don’t just affect your period, they impact your mood, energy, metabolism, sleep, and stress response. Whether you’re in perimenopause or just under a lot of pressure, your hormones may be trying to tell you something.
1. Sleep 7-9 Hours a Night
Quality sleep helps regulate cortisol and supports hormone production and repair (Medic et al, 2017).
2. Cut the Crap—Add More Fiber for Females
Reduce processed foods and increase fiber intake (especially for females) to help detox excess estrogen and improve hormone metabolism (Jillian Kubala, MS, RD, 2020).
- Replace cooking oils with butter (not margarine), lard, tallow, avocado oil, or ghee
- Replace processed snacks and sugar with whole foods like seasonal fruit, honey, grass fed meat sticks, hard-boiled eggs, or hard cheeses
- Prioritize anti-inflammatory foods like greens, berries, grass-fed beef, and salmon
3. Strength Train
Lifting weights improves insulin sensitivity and boosts testosterone, estrogen, and growth hormone balance (Escamilla et al, 2002).
3 Recommended Supplements
Maca
- Adaptogenic herb that supports hormonal balance, energy, and mood. Especially beneficial during perimenopause, menopause, or times of hormonal fluctuation (Meissner et al, 2006).
Omega
- Reduces inflammation and supports healthy hormone production, particularly beneficial for PMS, menopause, and overall endocrine function (Valerie Ramsay, CNM).
Vitamin D
- Regulates the production and activity of estrogen and progesterone, as well as influences other hormone-related processes (Valerie Ramsay, CNM).
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