Being a mom means your hormones can take quite a beating, and it can be hard to get them back on track. Here are 5 tips I’ve used to eat my way back to healthier hormones!

Being a mom means your hormones can take quite a beating, and it can be hard to get them back on track. Here are 5 tips I've used to eat my way back to healthier hormones! #healthyhormones #hormones #healthyeating #nutrition #paleo #glutenfree #herbs

Please note, I’m NOT a doctor. Everything I say here is my own opinion, formed from personal experience and research. Please don’t just take my word for it. Do your own research, and if you think you have a serious hormonal imbalance please contact a holistic doctor, natropath, or herbalist.

Healthier hormones for mom.

Are you anxious, tired, irritable, gaining or losing weight, not sleeping well, having trouble focusing, and/or not being able to curb your appetite? You might be a mom.

And you also might have issues with your hormones.

As you can see, symptoms of hormonal imbalance are as wide as they come, and as a mom, they come on in droves. We build babies, birth babies, feed babies, wake up all night with babies, chase toddlers, and more. Is it possible that our hormones could not be out of whack?

It is.

Not that I’ve got it perfect, by any means! But being a mom of five crazies, and having struggled with hormonal issues myself, I want you to know that there is hope for you! And so I thought I’d take a few minutes and share with you a few dietary changes I’ve made on my way to healthier hormones.

Teriyaki Chicken with Wilted Kale Salad

Magnesium-rich foods.

Your body uses magnesium every day to produce hormones like serotonin, and to help regulate others, such as melatonin and cortisol. These aren’t the only way your body uses this special mineral though, so it’s very easy to become deficient in it.

Dark leafy greens, nuts and seeds from squash and pumpkins, avocados, bananas, figs, yogurt, milk kefir, and dark chocolate are all excellent ways to get magnesium into your diet. Especially that dark chocolate one… ahem. 😉 You can also add magnesium to your diet by supplementing with magnesium powder. I love to add it to homemade fruit snacks, popsicles, and my homemade electrolyte smoothie.

Keep in mind that alcohol and sugar will deplete your body of its precious magnesium! So consume with care…

Some other wonderful ways to get magnesium are using a magnesium spray, straight to my tummy area, or soaking in an epsom salt bath.

Here are some of my family’s favorite recipes that are rich in magnesium:


Closeup of a plate full of keto ranch deviled eggs in the Instant Pot from

Keto Ranch Deviled Eggs

Eat the sun.

Even though vitamin D isn’t technically a hormone, it actually acts like one in our body. And the best way to get it is good, ol’ fashioned sunshine (sun-block-free sunshine, that is!). As your body produces vitamin D from exposure to the sun, your levels of serotonin – a.k.a. the happy hormone – will rise, as well! 

If you’re not able to get out much, supplementing with grass-fed beef liver pills (I love these ones from Perfect Supplements), or with a quality cod liver oil is a wonderful way to give your body help in the vitamin D department. Mushrooms, eggs, and grass-fed dairy are also all delicious ways to consume a little extra vitamin D!

Iced Raspberry Leaf Chia Tea profile side

Iced Red Raspberry Leaf Chia Tea

Herbal love.

If you haven’t heard of them before, adaptogen herbs are healing plants that contain anti-stress agents which help promote hormone balance. Besides these, there are many amazing herbs that can help hormonal imbalances, but I’m just going to mention a few of my favorites.

Ashwagandha is an adaptogen that helps balance the adrenal glands and can help people dealing with hypothyroidism and hyperthyroidism. Tulsi, or holy basil, is another adaptogen that helps balance the hormone cortisol. And astragalus helps regulate blood pressure, blood sugar levels, and can help counteract insulin resistance.

Thought not considered an adaptogen, red raspberry leaf has long been one of my favorite herbs. It’s used to help during pregnancy and is also helpful in reducing PMS and cramping. And another that I’ve only recently started using, maca root (also called Peruvian ginseng), has a hormone balancing effect that can relieve PMS and menopausal symptoms. (Though if you’re pregnant, maca shouldn’t be used.)

Though you don’t exactly eat these herbs, they all make wonderful teas! I usually purchase my herbs from Frontier Herbs or Starwest Botanicals, both of which I buy through If you’re not a tea person, I would suggest taking them as a tincture or in a capsule form.

These are the herbs/supplements I use…

Being a mom means your hormones can take quite a beating, and it can be hard to get them back on track. Here are 5 tips I've used to eat my way back to healthier hormones! #healthyhormones #hormones #healthyeating #nutrition #paleo #glutenfree #herbs

Embrace the fat.

Sadly, fat has gotten a bad rap for a while now, but research is showing just how much your body needs it! Healthy saturated fats from animals and vegetables are the essential foundation your body needs to be able to produce hormones. If you’re not eating enough healthy fat, not only will your body not be able to properly produce hormones, but you also will not be able to absorb the fat-soluble vitamins A, D, E, and K, and other minerals your body needs. 

So if you see ‘fat-free’ at the grocery store… steer clear. It might as well say ‘hormone issues.’

Coconut oil, avocados and avocado oil, olives and olive oil, raw nuts, organic eggs, and meats, butter and cream from grass-fed animals are all excellent sources of healthy fats. I make sure I eat at least one of those delicious fat sources with every meal, and sometimes with a snack, too!

Healing Ginger Lemon Gummies

Clean eating.

Cleaning up your diet can be hard, especially if you’re super busy and tired, but it is essential for healthy hormones! If you’re having trouble getting your meals in check, I have a few different month-long menus I’ve put together to help you stick to clean eating. One is paleo, and the other just gluten-free. Of course, you can eat clean without also eating gluten-free, but I’m focusing specifically on the gluten-free-ness of foods here.

Month-long paleo meal plan

Month-long gluten-free meal plan

Both the menus contain links for recipes from various blogs you can make. Feel free to swap them out for other healthy meals you enjoy!

20+ Whole30 breakfasts

Delicious Whole30 meals

Gluten-free meals for large families

Easy, healthy summer snacks

Healthy, gluten-free breakfasts


Being a mom means your hormones can take quite a beating, and it can be hard to get them back on track. Here are 5 tips I've used to eat my way back to healthier hormones! #healthyhormones #hormones #healthyeating #nutrition #paleo #glutenfree #herbs