Hormone Balance Guide
Hormones regulate various body functions, including metabolism, mood, and reproduction. This
guide provides a
comprehensive look at each hormone, its effects, imbalances, and ways to balance them naturally.
Hormone
Effects
How to Balance
Growth Hormone (GH)
Stimulates growth, muscle development, andStrength
fat metabolism.
training, intermittent fasting, deep s
Thyroid Hormones (T3 & T4)
Regulate metabolism, energy, and body temperature.
Iodine, selenium, zinc, avoid goitrogens (raw
Insulin
Regulates blood sugar.
Cortisol
Stress response, blood sugar control, inflammation
Deep breathing,
reduction. meditation, adaptogenic her
Estrogen
Regulates menstruation, mood, and bone health.
Avoid processed food, phytoestrogens (flaxs
Testosterone
Supports muscle mass, libido, and mood regulation.
Strength training, zinc, vitamin D, healthy fat
Melatonin
Regulates sleep-wake cycles.
Reduce blue light exposure, dark environme
Oxytocin
Enhances bonding, stress relief.
Physical touch, meditation, laughter, pet inte
Low-carb diet, fiber intake, exercise, apple ci
7-Day Hormone Balancing Meal Plan
Day 1
- Breakfast: Oatmeal with flaxseeds, walnuts, and cinnamon.
- Snack: Greek yogurt with chia seeds.
- Lunch: Grilled salmon + quinoa + steamed broccoli.
- Snack: Green tea + almonds.
- Dinner: Chickpea & vegetable stir-fry with turmeric.
Day 2
- Breakfast: Scrambled eggs with avocado & spinach.
- Snack: Pumpkin seeds + coconut water.
- Lunch: Grilled chicken + brown rice + sautéed kale.
- Snack: Spearmint tea.
- Dinner: Lentil soup + whole-grain bread + cucumber salad.
Day 3
- Breakfast: Chia pudding with coconut milk & berries.
- Snack: Walnuts + dark chocolate.
- Lunch: Quinoa salad with chickpeas, tomatoes, and lemon dressing.
- Snack: Apple with peanut butter.
- Dinner: Baked salmon with roasted Brussels sprouts & garlic.
Day 4
- Breakfast: Smoothie (spinach + flaxseeds + avocado + coconut milk).
- Snack: Carrot sticks with hummus.
- Lunch: Grilled tofu + brown rice + steamed broccoli.
- Snack: Sunflower seeds + spearmint tea.
- Dinner: Baked sweet potato + black beans + avocado.
Day 5
- Breakfast: Scrambled eggs + whole grain toast + sautéed mushrooms.
- Snack: Chia seeds + almond milk smoothie.
- Lunch: Quinoa + grilled salmon + roasted cauliflower.
- Snack: Green tea + walnuts.
- Dinner: Chickpea curry + brown rice + cucumber salad.
Day 6
- Breakfast: Greek yogurt with blueberries + flaxseeds.
- Snack: Dark chocolate + pumpkin seeds.
- Lunch: Grilled chicken + mashed sweet potatoes + kale.
- Snack: Herbal tea + almonds.
- Dinner: Stir-fried tofu + mixed vegetables + quinoa.
Day 7
- Breakfast: Oatmeal + flaxseeds + coconut milk.
- Snack: Handful of walnuts + herbal tea.
- Lunch: Grilled fish + roasted Brussels sprouts + quinoa.
- Snack: Fresh fruit + peanut butter.
- Dinner: Lentil soup + whole wheat toast.