I know that having predictable, regular, and pain-free cycles can feel like a dream. Maybe you’ve been dealing with periods that seem to pop up whenever they want, or the cramping and bloating make you dread that time of the month. If that sounds familiar, you’re not alone! I’ve had so many clients in my practice who feel frustrated because their cycles are anything but consistent. But the good news? It doesn’t have to stay that way.

I want to walk you through how you can get your cycles back on track, ease any discomfort, and bring some predictability into your month. 

First things first: Let’s talk about why your cycle might be out of sync.

If your periods are all over the place or come with a lot of pain, it’s a sign that something in your body is out of balance. More often than not, it’s tied to hormonal imbalances—specifically, issues with estrogen and progesterone.

• High estrogen can lead to symptomatic periods, including painful cramps, heavy flow, and mood swings.
• Low progesterone might make your cycles irregular or lead to PMS that seem to last forever.

The cool thing is that you can balance your hormones with food, lifestyle tweaks, and a little bit of self-care!

Step 1: Balance Your Plate to Balance your Hormones

One of the biggest game-changers for my clients is getting their nutrition aligned with their body’s needs. I often talk about the importance of balancing your meals. Think of each plate as an opportunity to nourish your body, your hormones, and your cycle.

Aim for 20-30g of protein per meal and 10-15g per snack. This will help keep your blood sugar steady, which is a major component to supporting your hormones. Some key foods to consider:

• For estrogen balance: Cruciferous veggies (like broccoli, Brussels sprouts, and cauliflower) are amazing at helping your body metabolize excess estrogen. Fiber rich foods will help you bind to excess estrogen. 
• For progesterone support: Make sure you’re eating enough healthy fats & protein. Full-fat dairy, avocado, and olive oil are great options. Collagen is a great way to get a protein boost! I love adding a scoop of collagen powder to my coffee, soups, smoothies, and yogurt.

Step 2: Ease Stress to Support Regularity

Stress is a big culprit when it comes to irregular cycles. High cortisol levels can throw your body off and interfere with your hormones. It’s something I often talk about with clients because it’s easy to overlook. If your body’s constantly in fight-or-flight mode, it’s going to put less priority on your cycle. You might be doing all the right things with your diet and lifestyle, but if stress is left unchecked, it can keep your cycles from being predictable or pain-free.

Slow down when you can, find joy, and breathe deeply. Your hormones will thank you.

Step 3: Gut Health & Hormones

Did you know your gut plays a crucial role in regulating your hormones? It’s something I always emphasize when working with clients who want to improve their cycles. A healthy gut helps your body metabolize and eliminate excess estrogen, which is key for pain-free, regular cycles.

Here are some gut health basics to support hormone balance:

• Fiber is your best friend when it comes to clearing out extra estrogen. Aim for 25g of fiber a day (think beans, leafy greens, sweet potatoes, and berries).
• Probiotics can help balance the bacteria in your gut. Try fermented foods like sauerkraut, kefir, or a high-quality probiotic supplement. If you find you can’t tolerate these well, it could be indicating a bigger imbalance in your microbiome

When your gut is healthy, it makes a huge difference in how you feel during your cycle—and can even help reduce cramping and bloating.

Step 4: Track Your Cycle

Another tip I always share: start cycle tracking. Knowing exactly where you are in your cycle can help you better track patterns with symptoms AND give you more clues into what hormones may be out of balance.

When you track, look for patterns:

• How long is your cycle from start to finish?
• Do you have signs of ovulation?
• When do your PMS symptoms kick in?
• Are there certain times of the month when you feel more energized or need more rest?

Tracking your cycle can also help you anticipate what’s coming so you can adjust your schedule accordingly. For example, if you know your luteal phase is coming up, you might have less on your calendar and try out easier meal options. Plus, it’s the best way to start seeing the results of the work you are doing to get regular and pain-free periods!

Step 5: Don’t Forget Your Minerals

You’ve heard me talk about minerals before, but I can’t emphasize it enough. Minerals are a foundational piece to supporting your hormones. Imbalance can absolutely be linked to painful periods and contribute to cycle irregularities. If you haven’t already, consider doing an HTMA (Hair Tissue Mineral Analysis) test to understand what your body needs when it comes to minerals. It’s a game changer for women in every stage—whether you're TTC, navigating pregnancy, or just trying to get back to balance. I offer an HTMA package for anyone looking to get started with this! 

Step 6: Love Your Liver

Your liver plays a huge role in regulating your hormones! It plays a role in estrogen and insulin metabolism, cortisol regulation, thyroid hormone conversion, progesterone metabolism, and more. Needless to say, keeping your liver healthy is key! Some simple tips for liver support:

• Drink plenty of mineral rich water
• Eat bitter foods like dandelion greens and arugula.
• Incorporate plenty of protein rich foods at each meal & snack

Getting your cycle to be predictable, regular, and pain-free isn’t about depriving yourself or following complicated rules. It’s about nourishing your body, managing stress, and understanding what your body needs to thrive. 

If you need some extra guidance or want a personalized plan to get your cycle on track, I’m here for you! Let’s work together to figure out what your body needs and how we can bring your hormones back into balance! Apply for 1:1 support here. 

-Kylie