Balancing Hormones Naturally: A Guide to Understanding Hormonal Health and the Menstrual Cycle

By: Megan Justice, PT

Human physiology is governed by a complex hormonal network orchestrated primarily by the hypothalamus and pituitary gland in the brain. These structures act as the command center, regulating hormone cascades that affect virtually every body system. Hormones play critical roles in digestion, fertility, metabolism, stress response, detoxification, mood, fluid balance, heart rate, and beyond.
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Hormones are typically made on demand, and their effects are carried out via a chain reaction similar to a game of telephone. Sometimes the message gets relayed correctly, but other times the message can get lost or misinterpreted, resulting in imbalance. Understanding the hormonal feedback loops and how they influence—and are influenced by—our lifestyle can help us restore balance and optimize performance.

Important Hormones in the Menstrual Cycle:

​Estrogen

• Anabolic in nature (builds tissue and muscle)
• Triggers the LH spike that leads to ovulation
• Closely tied to cortisol levels
• Influences leptin and adiponectin production (hunger/satiety hormones)

Progesterone

• Catabolic (helps the body break down tissues, including fat)
• Crucial for healthy uterine lining
• Supports melatonin production and weight management

Follicle-Stimulating Hormone (FSH) & Luteinizing Hormone (LH)

• Work together to stimulate follicle growth and ovulation

Gonadotropin-Releasing Hormone (GnRH)

• Signals the pituitary to release FSH and LH

Cortisol

• The primary stress hormone; affects all reproductive hormones and can disrupt normal cycles when elevated chronically

Signs and Symptoms of Hormonal ImbalanceIn women:

• PMS/PMDD
• Irregular or painful periods
• Amenorrhea
• Estrogen dominance
• PCOS, endometriosis, adenomyosis, dysmenorrhea

In men:

• Low testosterone
• Adrenal fatigue
• Estrogen dominance

Female Athlete Triad: A Special ConsiderationThis condition includes:

• Chronic undereating
• Excessive physical activity
• Menstrual irregularity or amenorrhea

Over time, this imbalance leads to:

• Bone density loss and increased fracture risk (due to reduced estrogen and impaired calcium metabolism)
• Thyroid and adrenal dysfunction, as the body downregulates hormonal processes to conserve energy
• Long-term fertility issues, potentially impairing ovulation and reproductive function permanently
• Reduced metabolic rate and impaired recovery, affecting performance and general health

The female athlete triad highlights the need for balanced training, adequate caloric and nutrient intake, and monitoring of menstrual health as a vital sign of overall well-being.


Menstrual Cycle Basics

• Average length: 26–34 days
• Average bleed time: 3–5 days
• Management options: Tampons, pads, menstrual cups
• Pain relief: NSAIDs like Aleve (COX-2 inhibitors)

Factors affecting cycle timing and symptom severity:

• Diet
• Sleep quality
• Stress perception
• Physical activity
• Body composition
• Hormonal signaling (thyroid, adrenal, leptin/ghrelin, etc.)

PMS vs. PMDDPMS Symptoms (20–44% of menstruating women):

• Bloating
• Mood swings
• Water retention
• Breast tenderness
• Digestive changes
• Skin/hair texture changes

PMDD Symptoms (3–9%):

• Depression
• Rage/irritability
• Severe anxiety
• Trouble concentrating
• Appetite changes
• Insomnia or hypersomnia
• Emotional instability

Nutrition & Lifestyle Tips from a Certified Nutritionist:

1. Increase Fiber Intake Fiber helps eliminate excess estrogen and androgens through the digestive tract. Aim for 50–55 g/day.
2. Eat More Brassica Vegetables Cruciferous vegetables support liver detox pathways for hormone metabolism. Especially important for women in the luteal phase.
3. Reduce Sugar and Processed Foods Sugar, artificial additives, and preservatives can disrupt hormone balance and increase systemic inflammation.
4. Prioritize Lean Protein & Healthy Fats Hormones like estrogen and testosterone are cholesterol-based. Support them with omega-3s, seeds (pumpkin, chia, flax), avocados, and olive oil.
5. Orange Juice as a Functional Food Orange juice naturally inhibits aromatase, the enzyme that increases estrogen production.
6. Sleep Hygiene Poor sleep increases cortisol and disrupts all other hormones. Improve your sleep space and speak with a sleep specialist if needed.
7. Limit Alcohol Alcohol impairs liver detox, lowers sleep quality, increases cortisol, and can even halt menstruation.
8. Manage Stress Effectively Stress isn’t inherently bad, but chronic low-level stress adds up. Use tools like meditation, journaling, social support, and counseling.
9. Support with Supplements Work with a functional medicine provider to identify key supplements like magnesium, maca, greens powders, and adaptogens.


Exercise Strategy

• Follicular Phase (Day 5–10): High-intensity strength training (RPE 7–9)
• Ovulation (Day 11–15): Max output/PRs (RPE 9–10)
• Early Luteal Phase (Day 16–22): Strength + conditioning (RPE 7–8)
• Late Luteal Phase (Day 22–28): Endurance, low-intensity (RPE 4–6)
• Menstruation (Day 1–5): Light activity, more rest and recovery

Nutrition Strategy

• Follicular Phase:
  • High carb, high protein
  • Iron-rich and root vegetables
  • Bone broth, healthy fats, protein powders
• Luteal Phase:
  • Low carb, high protein and fat
  • Raw veggies, fiber, antioxidants, pumpkin seeds
  • Orange juice, brassicas, and carotenoids

Supplementation

• Follicular:
  • Electrolytes, beef liver, maca, beet root
• Luteal:
  • EGCG, greens powders, milk thistle, fiber, magnesium, Siberian ginseng

Sleep

• Follicular: Lower sleep requirement, higher energy, low-dose melatonin beneficial
• Luteal: Higher sleep needs (up to 20% more), insomnia more common
• Menstruation: Prioritize rest

Stress Resilience

• Follicular: High stress tolerance
• Luteal: Increased sensitivity; plan for emotional self-care

Skin & Hair Care

• Follicular: Clarifying, exfoliating treatments
• Luteal: Hydrating, anti-inflammatory, detox masks

Final Thoughts: Your hormonal health is deeply intertwined with how you eat, move, sleep, and manage stress. While hormone imbalances can feel overwhelming, they are often manageable with intentional, sustainable lifestyle changes. Listen to your body, support your physiology, and work with qualified professionals when needed. With time, patience, and consistency, you can restore harmony to your hormonal system and optimize overall health.

5 Ways to Get Your Body Ready for Summer: Nutrition and Exercise Tips

By: Megan Justice, PT
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As summer approaches, many of us aim to feel our best, both physically and mentally. Achieving a balanced approach to nutrition and exercise can help you prepare for the season, and create habits that last all year long. If we can enact sustainable change during a time of year where energy levels tend to be higher and participation in outdoor activities is higher, we can carry those habits and activities through the rest of the year. Here are five effective strategies to get your body summer-ready, complete with examples to help you apply each tip in your daily life.
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1. Clean Up Your Diet with Whole Foods

Focusing on nutrient-dense, whole foods is essential for overall health and fitness. Incorporate a variety of fresh fruits and vegetables, lean proteins, whole grains, nuts, seeds, and legumes into your meals. One of the best eating strategies is the Mediterranean Diet, emphasizing whole foods and overall balance. These foods provide essential vitamins, minerals, and antioxidants that support bodily functions and aid in recovery. Curious what your current intake looks like? Start tracking your food every day, so you can start to better understand where you may improve your eating habits and strategy for better success over time. 

Example:

• Swap out processed snacks like chips and cookies for healthier options such as Greek yogurt with fresh berries, almonds, or hummus with carrot sticks.
• Instead of white rice or pasta, opt for quinoa, brown rice, or whole wheat pasta to increase fiber intake and keep you fuller longer.
• Prepare grilled salmon with roasted sweet potatoes and a side of spinach for a nutrient-packed meal.

2. Prioritize Protein Intake

Protein plays a crucial role in muscle repair and growth. Consuming adequate protein helps build and maintain muscle mass, which is vital for a toned appearance, and provides the building blocks for lean body composition. Aim to include protein-rich foods like lean meats, tofu, eggs, and legumes in your diet - emphasizing the quality of these protein sources as well. Distributing protein intake evenly throughout the day and consuming it post-workout can maximize muscle protein synthesis.

Example:

• Start your day with a protein-rich breakfast, such as scrambled eggs with avocado on whole grain toast or a protein smoothie with banana, peanut butter, and protein powder.
• Add grilled chicken or chickpeas to your lunchtime salad for a protein boost.
• Post-workout, refuel with a protein shake or cottage cheese with fruit.

3. Engage in Regular Cardiovascular Exercise

Cardiovascular exercises, such as walking, running, or cycling, are effective for burning calories and improving heart health. Regular cardio helps burn calories, reduce belly fat, and preserve lean muscle mass in the process. It’s a great compliment to strength training and other exercise modalities. It also offers mental benefits like mood improvement and stress reduction. Put on some good music, an audiobook, or podcast episode and get moving!

Example:

• If you're new to exercise, start with a brisk 30-minute walk five days a week.
• Incorporate interval training by alternating between one minute of jogging and two minutes of walking; or change the resistance level every two minutes (level 4 for two minutes, level 6 for two minutes, then back to level 4, keeping up that pattern for the entire session).
• Try fun activities like jump rope, dance workouts, or swimming to keep your cardio routine exciting.

4. Incorporate Strength Training

Strength training is essential for building muscle mass and boosting metabolism. Exercises like push-ups, squats, and planks target multiple muscle groups, enhancing functional fitness and protecting against injuries. Regular strength training sessions can lead to significant improvements in muscle tone and overall strength. Interested in strength training guidance? Sign up for a personal training introduction session, and ask about our hybrid training program, including curated programming for your goals and needs. 

Example:

• Perform a full-body strength workout three times per week, focusing on compound movements like squats, deadlifts, and push-ups.
• Use resistance bands for home workouts to add an extra challenge.
• Try a bodyweight circuit: 10 squats, 10 lunges, 10 push-ups, and 30 seconds of planking, repeated three times.

5. Stay Hydrated and Support Recovery

Proper hydration is vital, especially during warmer months. Drinking adequate water supports metabolism, aids digestion, and regulates body temperature. Electrolytes can be a great tool for those individuals working out on a regular basis and sweating. Additionally, ensuring sufficient sleep and managing stress levels are crucial for recovery and overall well-being. Engaging in relaxation techniques and maintaining a balanced lifestyle contribute to effective recovery and readiness for workouts.

Example:

• Carry a reusable water bottle and aim for at least eight glasses of water per day.
• Infuse water with fresh lemon, cucumber, or mint for added flavor.
• Set a bedtime routine with limited screen time to improve sleep quality.
• Incorporate gentle stretching or yoga to help with muscle recovery.

Conclusion

Preparing your body for summer involves a holistic approach that combines balanced nutrition with regular physical activity. By incorporating whole foods, prioritizing protein, engaging in both cardiovascular and strength training exercises, and ensuring proper hydration and recovery, you can achieve your fitness goals and enjoy a healthy, active summer.

​Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new diet or exercise program.

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Bone health is often overlooked until problems arise, but it plays a crucial role in our longevity and quality of life. As we age, our bone density naturally declines, increasing the risk of fractures, osteoporosis, and mobility issues. However, research shows that resistance training is one of the most effective ways to preserve bone density and build skeletal resilience.
Strength training does more than just build muscle—it stimulates bone growth, enhances joint stability, and reduces the risk of falls and fractures. In this article, we’ll explore the science behind resistance training for bone health, its broader benefits for aging, and practical ways to incorporate it into your fitness routine.
Understanding Bone Density and Aging. What is Bone Density? Bone mineral density (BMD) refers to the amount of bone mineral in bone tissue, a key indicator of skeletal strength. Higher bone density reduces the risk of fractures, while lower BMD is a sign of osteoporosis and bone fragility.
The Aging Process and Bone Loss After age 30, bone density begins to decline, and this process accelerates, especially in postmenopausal women due to lower estrogen levels (International Osteoporosis Foundation, 2022). According to the National Osteoporosis Foundation (NOF), 1 in 3 women and 1 in 5 men over 50 will suffer an osteoporosis-related fracture in their lifetime.
Risk Factors for Bone Loss. Several factors contribute to bone loss, including:

• Sedentary lifestyle – Lack of weight-bearing exercise leads to faster bone deterioration.
• Poor nutrition – Low calcium and vitamin D intake weaken bones.
• Hormonal changes – Menopause and certain medications (e.g., corticosteroids) accelerate bone loss.
• Smoking and excessive alcohol consumption – Both negatively impact bone formation.

How Resistance Training Supports Bone Health. Wolff’s Law: The Science of Bone Adaptation Wolff’s Law states that bones adapt to the stress placed on them. When we engage in resistance training, we create mechanical stress on our bones, triggering osteoblast activity (bone-forming cells), which strengthens and rebuilds bone tissue (Frost HM, 1994).
Resistance Training vs. Other Exercises for Bone Density While weight-bearing aerobic exercises (e.g., walking, jogging) benefit bone health, resistance training is more effective in increasing BMD. A 2017 meta-analysis in Osteoporosis International found that strength training significantly improved BMD, particularly in postmenopausal women.
Additional Benefits of Resistance Training for Healthy Aging

1. Prevention of Sarcopenia (Muscle Loss)
   • After age 50, adults lose about 1–2% of muscle mass per year (Janssen et al., 2002). Resistance training helps maintain muscle strength, preserving mobility and independence.
2. Improved Joint Health and Stability
   • Stronger muscles provide better support for joints, reducing pain and stiffness, especially in individuals with arthritis. A 2021 study in the Journal of Strength and Conditioning Research found that progressive resistance training improved knee osteoarthritis symptoms and joint function.
3. Enhanced Metabolic and Cardiovascular Health
   • Strength training improves insulin sensitivity, reducing the risk of type 2 diabetes and cardiovascular disease. A 2022 study in the British Journal of Sports Medicine found that resistance training reduces all-cause mortality by 10–20%.
4. Better Posture, Balance, and Fall Prevention
   • Strength training enhances core stability and coordination, reducing fall risk—one of the leading causes of injury-related deaths in older adults. A 2020 study in the Journal of Bone and Mineral Research found that resistance training reduced fall risk by 34%.
5. Cognitive and Mental Health Benefits
   • Regular strength training has been linked to improved cognitive function and mental well-being. A 2018 review in JAMA Psychiatry found that resistance training significantly reduced symptoms of depression and anxiety.

Practical Tips for Incorporating Resistance Training Best Exercises for Bone and Muscle Strength

• Weight-bearing exercises
• Resistance bands or free weights
• Bodyweight exercises 

Guidelines for Beginners

• Start with 2-3 sessions per week with a personal trainer, focusing on a training program incorporating all major muscle groups.
• Use moderate to heavy resistance (weights should feel challenging after 8–12 reps).
• Prioritize proper form to prevent injury and ensure maximum benefits.

Modifications for Older Adults and Osteoporosis Patients

• Use low-impact options like resistance bands or machine weights.
• Emphasize controlled movements and posture to prevent strain.
• Work with a qualified WRAC trainer for personalized guidance.

Ways to Monitor Bone Density Changes Throughout a Training Program

• Styku scan, offered at the WRAC, a non-invasive 3D body scan that uses infrared sensors to measure body composition and bone density status. Schedule yours today!
  • Use the scan as a snapshot of your starting bone density, and schedule images every 8-12 weeks to monitor bone density changes.
• DEXA scan, offered in medical imaging facilities, a dual-energy X-ray absorptiometry scan, is a non-invasive procedure that measures bone density and composition

Resistance training is one of the most powerful tools for maintaining bone density, muscle strength, and overall resilience as we age. Scientific research consistently supports its role in preventing osteoporosis, reducing fall risk, and improving longevity. Whether you’re in your 30s, 50s, or beyond, it’s never too late to start strength training and invest in your long-term health.
If you’re new to strength training or have existing health conditions, consult a doctor or fitness professional to develop a safe and effective routine. The sooner you start, the stronger and healthier your bones will be for years to come.

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Many of us expect some return on our investments. We invest in our future, our retirement, our kids education and we spend lots of time researching where we want to go on vacation so we can get the most out of our time away, a mental health investment. Generally we expect successful investing to take a long time to achieve, many years in most cases. Yet we often expect the opposite when it comes to exercise and results, return on investment in yourself! It seems we are expecting a huge return on a short time investment. Two days this week, one the next, gone on business the following week but I’ll get 5 days in when I get home. Probably not. Then comes the big question...”Why am I not seeing results?”

Advertisers want you to believe that you can make serious changes to your body by taking a specific nutritional supplement or doing some new 11-minute workout twice a week. Reality is that we need to exercise and be good to our bodies every day to see results. Anyone reading this is thinking, “I don’t have time to workout everyday”, possibly true, but you do have time to take the stairs between floors instead of the elevator, you do have time to eat a chicken breast instead of a cheeseburger, you do have time to drink 8 glasses of water a day, and you do have time to park far from the front door of the grocery store so you have to walk farther instead of driving around for ten minutes to get the spot 10 feet away. It is the daily focus on our health that will provide great returns for our bodies. For those in the financial world you should see exercise working the same way as compounding interest. Your money would not grow as fast if the interest only compounded 6 or seven days a month.
Contributed by Keith Baier, CSCS
WRAC PERSONAL TRAINER AND STRENGTH COACH