Glow With Your Flow
How do you know if your Hormones are Imbalanced?
Cause/Effect on Hormones: Symptoms and Solutions
Chronic Stress (High Cortisol): Steals resources from progesterone → Estrogen dominance causes PMS, anxiety, insomnia, and belly fat. Solution: Daily stress relief, adaptogens (ashwagandha), and gentle exercise.
Blood Sugar Spikes: Raises insulin → increases androgens, disrupts ovulation, causes Acne, irregular cycles, and hair thinning. Solution: Balanced meals (protein + fat + fiber), limit sugar/refined carbs.
Environmental Toxins (BPA, phthalates, parabens): Mimic estrogen (xenoestrogens) → causes hormone confusion, leading to Heavy periods, bloating, and weight gain. Solution: Switch to glass/stainless, non-toxic products, and organic produce.
Poor Gut Health: Can’t detox estrogen → estrogen recirculates, causing PMS, bloating, and mood swings. Solution: Probiotics, fiber-rich veggies, and fermented foods.
Thyroid Dysfunction: Slows metabolism, and affects cycle hormones that may be contributing to fatigue, weight changes, or hair loss. Solution: Selenium (Brazil nuts), iodine (seaweed), avoid chronic dieting.
Over/Under Exercising: Raises cortisol or lowers it. If estrogen levels are imbalanced it can cause irregular or absent periods, and low energy. Solution: Cycle-sync workouts, rest days, balanced training
Guided Cycle-Sync Plan (Workouts + Foods)
Menstrual Phase (Days 1–5 — Period)
Hormones: Low estrogen & progesterone → low energy
Focus: Rest, replenish, gentle movement
Workouts: Walking, gentle yoga, stretching
Foods: Iron-rich foods (spinach, grass-fed beef, lentils), warming soups, herbal teas, magnesium-rich foods for cramps
Follicular Phase (Days 6–12 — After Period)
Hormones: Rising estrogen → higher energy, improved mood
Focus: Build strength, try new things
Workouts: Strength training, HIIT, new classes
Foods: Fresh fruits, leafy greens, lean proteins, sprouted grains for energy
Ovulatory Phase (Days 13–15 — Fertile Window)
Hormones: Estrogen & testosterone peak → high energy, social confidence
Focus: Maximize performance, connect socially
Workouts: Intense cardio, group workouts, personal bests in lifting
Foods: Light, cooling foods — salads, berries, lean proteins, anti-inflammatory foods like turmeric & ginger
Luteal Phase (Days 16–28 — Before Period)
Hormones: Progesterone rises, estrogen drops at the end → mood shifts, cravings
Focus: Gentle support, reduce stress & inflammation
Workouts: Moderate strength, Pilates, yoga, walks
Foods: Root veggies, complex carbs (quinoa, sweet potatoes), magnesium-rich foods, dark chocolate, sunflower & pumpkin seeds (seed cycling)
How the Moon, Chemicals & Other Factors Affect Cycles
Moon Cycles:
Many women naturally sync with the moon (bleeding on the new moon = “white moon cycle,” ovulating on full moon; bleeding on full moon = “red moon cycle”).
Light exposure can affect melatonin, which influences reproductive hormones.
Chemicals in the Environment:
Xenoestrogens from plastics, beauty products, and pesticides can mimic estrogen and cause imbalances.
These chemicals can lead to estrogen dominance, thyroid suppression, and disrupted ovulation.
Lifestyle Factors That Disrupt Cycles:
Chronic stress, poor diet, shift work/night shifts, excessive caffeine, extreme dieting, under-eating.
Key Symptoms and Signs Your Cycle is Off
Irregular or missing periods
Extremely heavy or very light flow
Severe PMS or PMDD
Cramps that disrupt daily life
Mid-cycle spotting
Unexplained weight gain or loss
Persistent acne, oily skin, or hair thinning
Low libido, mood swings, or anxiety around cycle changes
