The Food Philosophy That Actually Balances Your Hormones

28 Days of Decoding Your Body: The Hormone Balance Challenge 🕯️🍵🕊️ Day 12-13

It’s kind of wild how much noise there is around what the “best” diet is.

Low carb this, keto that.

Carnivore gals vs. raw vegans.

Ancestral eating, anti-seed oil gals and the blood sugar CGM obsessed

… it’s endless and honestly, exhausting.

But here’s the thing: eating for hormone health is actually very simple.

We come back to a few core values around food that we use with every single client cause it actually is what moves the needle

So today is going to include:

• Our #5 guiding food philosophies

• How to build a hormone friendly breakfast

• + paid subscribers also get

  • 15 breakfast ideas high in protein

  • Some fav food brands/products to have on hand

one person might look at this and say “wow, this is the perfect, high protein, high mineral breakfast” whereas another could say “processed meat is inflammatory, eggs cause acne, and coffee is the devil…” it’s a wild world out there my girls. And we hope this helps actually break it down for you

Today’s Hormone Balance Action Steps:

💪🏼 Action Step:

• Bring in a protein-forward or savory breakfast

✍🏼 Reflection: an inquiry into our unconscious beliefs around food

The Hormone Harmony Eating Philosophy

So we have 5 guiding food philosophies if you will:

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#1 Eat Real Food

I know it sounds simple, but in today’s world, it’s actually kind of radical

Because when we shift toward whole foods, it usually means a lot of what we once considered “healthy” gets a second look. Things like oat milk, protein bars, granola, low fat yogurts, and fizzy canned drinks might take a back seat.

They’re not inherently bad, but they shouldn’t be the foundation either.

Instead, real food starts to become your daily rhythm. Eggs with veggies. Meat on the bone. Seasonal fruit. Sourdough. Brothy seaweed soups.

Food that looks like it came from the earth or had a mother.

It’s not about being perfect. It’s about getting honest about what your body actually needs to thrive.

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#2 Focus on Abundance

We’re not about micromanaging every bite, focusing on restriction, or tracking macros. We find it creates a spiral of hyperfixation and guilt.

Instead, the question becomes: what can I add to this meal?

Can I bring in more color? An extra veggie? Something for the gut?

Abundance means more. More nourishment. More nutrients. More pleasure. More flavor. More vibrance.

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#3 Build a Balanced Plate

A balanced plate is the fastest way to support blood sugar, hormones, and energy. Annndd it’s pretty simple

1/2 plate: veg (~2 cups)

• Rroasted, sautéed, raw, fermented. Color and fiber and crunch.

1/4 plate: protein (~4-6 oz)

• Could be wild salmon, organic eggs, grass-fed beef, eggs, tofu or beans* etc.

1/4 plate: carb (~1/2-1 cup depending on the carb)

• Real ones. Potatoes, rice, plantains, beans*, beets.

+ high quality fat. We always want it there but also know that a little goes a long way. A spoonful of olive oil, a few slices of avocado, some raw nuts, a bit of sheep’s milk feta.

***legumes/beans = both a carb and a protein. Be mindful of your carb portion if you’re including beans as a protein

This combo keeps you full, stable, and out of the crash-snack-crash cycle.

The Protein Rundown

The Carbohydrate Breakdown pt 1

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#4 Use Food as a Form of Self-Respect

Eat when you’re hungry. Pause when you’re full. Honor your cues and pay attention to how food makes you feel.

Make meals that feel like a full-body yes. That light you up. That feel like they nourish our spirit. Light a candle. Use the nice plate. Say grace or gratitude. Take a breath. and truly eat.

Because food isn’t just fuel. It’s an act of everyday respect for your body and soul.

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#5 Source Thoughtfully

How our food was raised/produced dramatically impacts our hormone health. Poorly sourced meat and produce increases our exposure to EDCs, pesticides, etc.

It’s not always accessible or perfect and that’s okay. But when you can, go for the wild fish, the grass fed meat, and the AWA chicken and eggs.

We have a full sourcing guide you can dive into if you want to go deeper but remember that small shifts make a big impact.

Why Food Sourcing Matters When It Comes to Hormone Health

Bottom Line:

Eat real food.
Eat a wide variety.
Balance your plate.
Let food be a form of love and respect.
And whenever you can, source it with care.

These are the guiding principles we come back to again and again.

And today, we’re implementing them with breakfast…

Because breakfast quite literally sets the tone for your entire day - for your blood sugar, your cortisol rhythm, your mood, and your cravings.

The problem? Most of us are:

• Skipping it entirely (hello, cortisol spike)

• Rushing and eating on the go or at work (again, hi cortisol)

• Grabbing croissants, oatmeal with just fruit, a lonely banana, or a sugary bowl (blood sugar isn’t happy)

Instead, we want to anchor breakfast with protein, fiber, fat, and something colorful.

A well-built breakfast is one of the most powerful, underrated ways to support your hormones and build metabolic resilience.

So we’ll start there. And the guiding principle we’ll encourage is “eat a savory breakfast.” Because it allows for a natural focus on proteins and plants, while supporting our hormonal landscape

how to build a hormone friendly breakfast:

1. choose a protein: 2-3 eggs, legumes, tofu, salmon, sardines, grass fed sausage, Greek yogurt

2. choose 2 fruit*/veg: your pick

3. choose 1 carb: high quality toast, potatoes, squash, or fruit*

4. choose 1 fat: butter, olive oil, avocado, cheese

Some ideas:

• 3 egg scrambled in olive oil with with spinach, topped w/ cheese + broccoli sprouts, orange on the side

• rye bread with avocado, arugula, and smoked salmon

• breakfast bowl with roasted potatoes, mushrooms, beans, 1 egg, avo and salsa

More Guidance:

• Focus on color!!

• If you already have a go-to breakfast, simply ask “what can I add?”

• If you’re really not a fan of savory, then still focus on protein. Greek yogurt is the best vehicle here

• If you’re not hungry in the morning, start with something smaller (1-2 boiled eggs + some fruit) and slowly build back your hunger cues

• Take a deep breath before your eat. Calm your nervous system and remember “this is an act of love”

Put It Into Practice:

Eat a savory (i.e., protein packed) breakfast in the morning

within an hour of rising

To support your blood sugar and work towards more stable energy

We’ll be breaking down some more breakfast ideas below but

So now in your line up you have….

1. Drink water with lemon within 30 minutes of rising

2. Get sunlight on your skin within 30 minutes of rising

3. Take 5-10 minutes to meditate

4. Have a savory breakfast within an hour of rising

5. Bring in a serving of cruciferous veggies x day

we’re starting to add on here, so begin to habit stack!! Meditate out in the sun. Drink your water while making your breakfast. Add broccoli sprouts to your meal…start to layer on

You’ve got this 💪🏼

Time to Reflect:

So many of us an inundated with food noise all the time, it’s no wonder we have all these “rules” (conscious or not).

And it can be hard to let go of them. So take a moment to really dive into your psyche and ask yourself the hard questions….no holding back

1. What food rules or beliefs have I been carrying?

This could be “milk causes acne” or “carbs are bad.”

Where did they come from? Were they passed down by family, shaped by diet culture, or formed in response to control, shame, or fear?

2. If I let go of these rules, what does my intuition have to say about food? How would I nourish myself if it came from a place of self-love, not control?

Describe this - what foods would be on your plate? what would it feel like to eat this way?

15 Protein Packed Breakfast Ideas (all 20 g. protein or above):