5 Steps to Support Your Gut & Hormones

Have you ever wondered if your gut, hormones, or maybe a combination of both are causing your symptoms? Fatigue, bloating, PMS, brain fog, weight gain, and sleep problems are all common symptoms that can stem from imbalances in your gut, hormones, or both. Understanding the root causes behind these symptoms and taking the right steps to address them is key to improving your health and feeling like yourself again.

In this in-depth post, we’ll cover:

• The difference between gut and hormone symptoms, and where they overlap
• Common triggers that can disrupt your gut and hormones
• Mistakes that can make your symptoms worse
• A 5-step framework to improve your digestion, hormones, and overall health

Let’s dive in.

Gut Symptoms vs. Hormone Symptoms: What’s the Difference?

Gut symptoms include things like constipation, bloating, reflux, gas, and IBS-like issues. Hormone symptoms encompass problems like PMS, mood swings, irregular cycles, low libido, and fertility challenges.

While these symptoms may seem distinct, the reality is that your gut and hormones are deeply interconnected. Both can contribute to issues like fatigue, brain fog, cravings, skin problems, headaches, and autoimmune conditions.

The reason for this overlap is that your gut and hormones are both heavily influenced by your overall metabolic function. When your metabolism is dysregulated, it can lead to downstream effects on both your digestive and endocrine systems.

The Upstream Culprit: Disrupted Metabolism

Your hormones are like the “last stop” on the train when it comes to metabolic dysfunction. Gut issues tend to arise first, followed by hormone imbalances, as a result of an underlying metabolic imbalance.

This metabolic disruption is often driven by factors like:

• Chronic stress
• Inflammation
• Nutrient deficiencies
• Blood sugar imbalances

When your body doesn’t feel safe and nourished, it will prioritize survival over other functions like optimal hormone production and digestion. This can lead to a downward spiral of gut, hormone, and overall health issues.

Common Mistakes That Make It Worse

Many well-intentioned approaches to gut and hormone support can actually backfire and make symptoms worse in the long run. Some of the most common mistakes include:

• Going too low-carb or low-fat: This can disrupt thyroid and sex hormone production, as well as cause more gut issues.
• Taking supplements to target a single hormone: This Band-Aid approach doesn’t address the underlying metabolic imbalances.
• Not eating enough animal protein: You need all the amino acids from quality animal sources for hormone production, neurotransmitters, and gut health.
• Undereating overall: Consuming less than 1900 calories per day can further stress the body and disrupt metabolism.
• Doing too much intense exercise: Excessive cardio and HIIT can be catabolic and increase cortisol, leading to more gut and hormone issues.
• Eliminating too many foods: Restrictive diets can cause nutrient deficiencies and make your relationship with food unhealthy.

The key is to take a more holistic, nourishing approach that supports your overall metabolic function. This is the foundation for improving both your gut and hormone health in a sustainable way.

The 5 Steps for Gut & Hormone Support

Here’s a 5-step framework to help you get to the root cause of your symptoms and start feeling better:

1. Replenish Nutrients

Increasing your intake of micronutrient-dense foods is crucial for fueling your metabolism and supporting both gut and hormone function. Focus on getting enough:

• Vitamins and minerals from a variety of whole, unprocessed foods
• High-quality protein from animal sources
• Healthy fats like avocado, olive oil, nuts, and seeds
• Complex carbohydrates from vegetables, fruits, and whole grains

Avoid chronic undereating or restrictive dieting, as this can further deplete your nutrient stores and disrupt your metabolism.

2. Fuel Your Metabolism

Balancing your blood sugar is key for keeping your energy, mood, and hormones stable. This means:

• Eating enough consistently throughout the day (aim for 3-4 meals)
• Getting adequate protein, fat, and complex carbs at each meal
• Avoiding excessive snacking or “grazing” which can spike and crash blood sugar

Proper meal timing and macronutrient balance can go a long way in supporting your overall metabolic health.

3. Honor Your Hormones

Understanding the four phases of your menstrual cycle and how to support each one can make a big difference in managing PMS, irregular periods, and other hormone-related symptoms. This includes:

• Tracking your basal body temperature to assess thyroid and reproductive hormone function
• Adjusting your nutrition, exercise, and self-care based on your cycle phase
• Addressing any imbalances, like estrogen dominance or low progesterone

Cycle-syncing can help you to better understand why you feel the way you do and what adjustments to make with your routines, nutrition, movement, and supplements so you feel good all month long.

4. Nourish Your Gut

Supporting your digestive function is crucial for overall health. Key strategies include:

• Improving stomach acid production to enhance nutrient absorption
• Addressing any gut infections or imbalances, like SIBO or candida overgrowth
• Incorporating gut-healing foods and supplements as needed
• Practicing good “meal hygiene” like chewing thoroughly and avoiding distractions while eating

Healthy digestion lays the foundation for balanced hormones and a thriving metabolism.

5. Lower Your Stress Load

Chronic stress is a major driver of both gut and hormone issues. To build stress resilience:

• Prioritize sleep, relaxation, and restorative activities
• Get regular exposure to natural light and movement
• Supplement with key minerals like magnesium, sodium, and potassium
• Cultivate healthy coping mechanisms for unavoidable stressors

Reducing unnecessary stress and building your capacity to handle it is essential for long-term health.

Putting It All Together

By addressing the root causes of your gut and hormone imbalances through this 5-step framework, you can experience lasting improvements in your energy, mood, digestion, and overall wellbeing.

It’s important to note that this isn’t a quick fix – it’s a holistic, sustainable approach that may take some time and experimentation to dial in. But the payoff is worth it. When you nourish your body and support your metabolism, your gut, hormones, and health will naturally start to thrive.

If you’re ready to take the next step, I encourage you to check out my Well Nourished program. It’s a 12-week guided journey that provides the education, tools, and one-on-one support to help you implement these principles and see real results. Grab my free metabolism and hormone assessment to get started.

Here’s to feeling your best – gut, hormones, and all!