As women, we are taught surprisingly little about our hormonal health. Most of us grow up with a simplistic understanding: we should expect a period each month (often with unpleasant PMS symptoms), we ovulate at some point in our cycle, and eventually, we’ll hit menopause. When I worked in the corporate world, our monthly cycle was seen as an inconvenience at best, and a curse at worst. It wasn't until years later of healing my body, learning indigenous wisdom traditions across Latin America and understanding how and why our cycle works the way that it does that I've come to recognize it as the blessing and a gift it truly is. A part of my work, workshops and courses now involves helping other women recognize the same.
There’s little discussion about how our hormones impact our energy, mood, metabolism, fertility, and overall well-being—let alone how we can actively support them. In many cases, birth control is treated as a universal solution for acne, irregular cycles, or hormone imbalances, with little transparency about its potential long-term effects. And if we struggle with fertility or cycle irregularities? We’re often led to believe there’s nothing we can do.
But the truth is, our hormones are dynamic and responsive. By understanding our cycles and making informed lifestyle choices, we can optimize hormonal balance, support healthy cycles, and even enhance egg quality and preservation over time. Through deep research, working with holistic medicine practitioners, and trial and error, I’ve discovered natural strategies that made a profound impact on my own cycle, energy levels, and fertility markers.
Understanding Your Cycle
A well-balanced menstrual cycle should last 28-32 days and consists of four key phases:
Menstrual Phase (Days 1-5): Shedding of the uterine lining.
Follicular Phase (Days 6-14): Estrogen rises, preparing for ovulation.
Ovulatory Phase (Days 14-16): The release of an egg, peak fertility.
Luteal Phase (Days 17-28): Progesterone rises, supporting implantation (or preparing for menstruation if pregnancy doesn’t occur).
When aiming for hormone balance, the primary focus is often on estrogen and progesterone levels, as excess estrogen (estrogen dominance) is a common imbalance that can lead to irregular cycles, PMS, fatigue, and other symptoms.
Natural Strategies for Hormonal Health & Cycle Optimization
Below are a few simple things that can help any woman start to optimize hormonal health to her benefit.
1. Support Your Body’s Natural Hormonal Rhythm
Hormonal birth control suppresses ovulation and alters natural hormone levels. While it’s a personal decision, transitioning off synthetic hormones (if aligned with your goals) and giving your body time to regulate can support fertility and cycle health. If switching, work with a practitioner to explore non-hormonal birth control options or low-hormone alternatives. While this is a personal choice, please remember that especially if you are on birth control to help alleviate symptoms - know that birth control does nothing to address the root cause of the symptoms you are having and unless you take on the deeper healing work - those symptoms might come back as more serious chronic conditions later in life.
When we begin to live in-sync with our body's natural rhythms it gives us access to more of what makes us - us. More creativity, more intuition, more sensitivity to our environment, and more empathy toward the people in our life. I've seen many women I've worked with in the past make more aligned choices (in relationships, career, etc) once they've come off synthetic birth control.
2. Replenish Key Nutrients with a Multivitamin
Birth control and stress deplete essential vitamins—particularly B vitamins, magnesium, and zinc, which are critical for hormonal balance. A high-quality multivitamin (such as Thorne or Standard Process) can help replenish what’s lost. If your plan is to begin a conception journey you can also start taking a quality prenatal vitamin long before conception to support the body through this transition.
3. Hydrate to Support Detoxification
Estrogen is processed and excreted through the liver and bowels. Staying hydrated helps flush out excess estrogen, reducing bloating, mood swings, and PMS symptoms. Aim for half your body weight (in pounds) in ounces of water per day and consider adding electrolytes (like LMNT or sea salt) for better absorption.
4. Eat Cruciferous Vegetables for Hormone Balance
Leafy greens and brassica family veggies (broccoli, cauliflower, brussel sprouts, kale) contain compounds that help metabolize excess estrogen and provide fiber to support digestion. Eating ½-1 cup per day can make a noticeable difference, especially if you know you have an estrogen dominance.
5. Try Seed Cycling for Cycle Regulation
Seed cycling involves eating specific seeds during different phases of your cycle to support hormonal balance:
Follicular Phase (Days 1-14): Flaxseeds & pumpkin seeds (support estrogen production)
Luteal Phase (Days 15-28): Sesame & sunflower seeds (support progesterone levels)
If your cycle is irregular, you can follow the lunar cycle as a guide until your body syncs up.
6. Incorporate Herbal Support
Natural supplements can support cycle balance. Some effective options include:
Flo Living options
Elix Healing (Chinese herbs custom made for you)
Find a local herbalist, naturopath or functional medicine doctor for the best options tailored to your needs
7. Eat According to Your Cycle
Your body has different nutritional needs at each phase of your cycle. The book In the FLO by Alisa Vitti outlines how to eat for hormone optimization.
During menstruation: Focus on iron-rich foods (grass-fed beef, lentils, dark leafy greens).
Follicular phase: Prioritize light, fresh foods like salads, lean proteins, and probiotic-rich foods.
Ovulatory phase: Support energy with healthy fats and antioxidants (avocados, berries, salmon).
Luteal phase: Eat complex carbs and magnesium-rich foods to reduce PMS symptoms.
8. Work Out in Sync with Your Cycle
Your energy levels and performance fluctuate based on hormonal shifts. Aligning workouts with your cycle can optimize energy and recovery:
Follicular & Ovulatory Phases: Higher energy—ideal for strength training, HIIT, and cardio.
Luteal Phase: Moderate energy—focus on pilates, strength training, or light runs.
Menstrual Phase: Low energy—opt for yoga, stretching, or rest.
9. Take Supplements to Support Egg Quality
For those thinking about fertility preservation, egg health can be improved with the right nutrients. Consider:
CoQ10 (supports mitochondrial function in eggs)
Antioxidant-rich blends
Prenatal vitamins with folate
"Needed" brand supplements
10. Reduce Environmental Toxins
Endocrine-disrupting chemicals (EDCs) found in plastics, beauty products, and processed foods interfere with hormone function. Small swaps can make a big difference:
Use glass instead of plastic for water bottles and food storage.
Switch to clean beauty and personal care products (Credo Beauty and The Detox Market are great resources).
Avoid Teflon and non-stick cookware—opt for stainless steel or cast iron.
11. Prioritize Stress Management
Chronic stress elevates cortisol, which can throw off estrogen and progesterone balance. Some effective stress-reducing habits include:
Breathwork, meditation, and journaling
Saunas
Consistent sleep (7-9 hours per night) (Note: women require more sleep than men, up to 9 hours, especially during the Luteal and Menstrual phases).
Limiting alcohol and caffeine
The Bottom Line
Taking control of your hormonal health is one of the most powerful ways to optimize energy, regulate cycles, and enhance fertility for the future—whether or not children are in your plans. These strategies helped me regain cycle regularity, improve egg quality, and feel more connected to my body than ever before.
By listening to your body and making small, intentional changes, you can support long-term hormonal balance and overall well-being. Your cycle is your superpower—nurture it.
Written by: Marina Kay
February 2025
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