The Natural Path to Balanced Hormones: Embracing the Rhythm

Nurturing Your Feminine Power: Fasting, Herbs, and Holistic Wellness

I do my best to remain open about all forms of healing as we are all so different, yet we are the same. With that said, I feel very strongly about seeing, and living a different perspective on women's health, women’s hormones in particular.

This is a journey of self-discovery, empowerment, and deep connection with your inner, innate wisdom. By embracing the rhythm of your cycle and aligning yourself with the natural world, you can unlock a new level of vitality, emotional balance, and overall well-being, and best of all … it’s done in a healed, divine feminine way.

Where our world is often dominated by patriarchal medical perspectives, it's time to reclaim our feminine power and embrace feminine holistic approaches to wellness. For years I have believed that the biggest form of mass hypnosis is PMS, and menopause. While, yes there are shifts and changes with hormones, there is no need to see that as a negative thing.

This blog is here to help you rediscover the power of your cycle. We'll move beyond the rigid patriarchal medical model and explore a holistic approach that honors the feminine experience.

This blog post explores the transformative potential of fasting (I’ll be honest here, this info is from another woman), herbal remedies, thought processes and traditional exercises in supporting hormonal balance and overall well-being. Let's delve into ancient wisdom and modern research to discover how these practices can empower women to take charge of their health and vitality.

Do your due diligence! Know your body. Learn new ways to care for yourself, look outside the box of the medical field, blend the two with knowledge and your own wellbeing.

So, grab a cup of herbal tea, light a candle, and let’s explore your feminine essence. Let's rewrite the narrative and celebrate the incredible power within you!

Brief Introduction to Hormones and the Cycle.

The menstrual cycle is a complex interplay of hormones that regulates a woman's reproductive system. I have a simplified breakdown of the key hormones and their roles (because so many women find this stuff confusing, myself included).

BODY

Our physical home while we are here, the vessel for our spirit, the vehicle for our soul as we travel through this space, this time. More than a three dimensional place “to put our spiritual stuff”, our bodies directly impact the sentient souls they contain. By maintaining our body we help to not only insure its longevity but also its ability to nurture our enjoyment of the journey called life, at every step.

The Four Phases of the Menstrual Cycle

Dive deep into the unique energy of each menstrual phase – from the introspective flow of menstruation to the vibrant energy of ovulation, the nurturing embrace of the luteal phase, and the dynamic renewal of the follicular phase. I will be referencing Dr Mindy Pelz in this post and her outlook and the way she has named the different phases is so helpful. Get her book or listen to her YouTube channel for much more information. 

When to fast

1. Menstruation:
   
   

• Hormones: Estrogen and progesterone levels are low.
  
  

• Physical Changes: Shedding of the uterine lining.
  
  

2. Follicular Phase:
   
   

• Hormones: Follicle-stimulating hormone (FSH) stimulates the growth of follicles in the ovaries. Estrogen levels rise, causing the uterine lining to thicken.
  

• Physical Changes: Increased energy, improved mood, and increased fertility.
  

3. Ovulation:
   

• Hormones: A surge in luteinizing hormone (LH) triggers the release of a mature egg from the ovary.
  

• Physical Changes: Slight rise in body temperature, increased libido.
  

4. Luteal Phase:
   

• Hormones: The ruptured follicle transforms into a corpus luteum, which produces progesterone. Estrogen levels remain high.
  

• Physical Changes: Breast tenderness, slight bloating, and potential mood swings.

Roles of Hormones

Here, we will talk mainly about the two most prominent hormones: Estrogen and progesterone.

Estrogen:

Estrogen helps to regulate metabolism, weight and reduce inflammation. Estrogen is a multifaceted hormone that influences a wide range of bodily functions, from the development of female characteristics to the maintenance of bone health and cardiovascular health.

During menopause, we tend to see a drop in estrogen, which leads to faster weight gain due to decreased metabolic rate.

Estrogen also acts like a joint lubricant. The reduction in the level of estrogen in our bodies may also affect the joints, ligaments and tendons causing tension, swelling, stiffness and creaking. 

This change may also wreak havoc with the body’s production of collagen. That’s a problem as collagen is rich in amino acids which play an important role in the building of joint cartilage.

Estrogen Key Roles:

• Development of Female Secondary Sexual Characteristics:

• Estrogen is responsible for the development of female secondary sexual characteristics during puberty, including breast development, widening of the hips, and the distribution of body fat.
  
  

• Regulation of the Menstrual Cycle:

• Estrogen plays a crucial role in regulating the menstrual cycle. It helps to build up the lining of the uterus (endometrium) in the first half of the cycle, preparing it for potential implantation. 
  
  

• Bone Health:

• Estrogen helps to maintain bone density. A decline in estrogen levels, such as during menopause, can lead to bone loss and an increased risk of osteoporosis. 
  
  

• Cardiovascular Health:

• Estrogen has a protective effect on cardiovascular health, helping to maintain healthy cholesterol levels and blood vessel function. 
  
  

• Brain Function:

• Estrogen has effects on brain function, potentially influencing mood, memory, and cognitive function. 
  
  

• Skin and Hair:

• Estrogen contributes to the health and elasticity of skin and the growth of hair. 
  
  

• Reproductive System:

• Estrogen is essential for the function of the ovaries and other parts of the female reproductive system.

Progesterone:

Progesterone is a crucial steroid hormone in the female body, playing a multifaceted role, particularly in the menstrual cycle and pregnancy. Here's a breakdown of its key functions:  

Progesterone Key Roles:

• Preparing the Uterus for Pregnancy:

• Progesterone's primary function is to prepare the endometrium (the lining of the uterus) for the implantation of a fertilized egg. It thickens and enriches the lining, creating a nurturing environment for a developing embryo. 
  
  

• Maintaining Pregnancy:

• If fertilization occurs, progesterone levels remain elevated to support the pregnancy. It helps to prevent the uterus from contracting, which could lead to miscarriage or preterm labor. 
  
  

• Regulating the Menstrual Cycle:

• Progesterone plays a vital role in regulating the menstrual cycle. After ovulation (the release of an egg), the corpus luteum (the empty follicle) produces progesterone. If pregnancy doesn't occur, progesterone levels drop, causing the uterine lining to shed, resulting in menstruation. 
  
  

• Other Functions:

  • Helping to prepare the breasts for lactation.  

  • Potentially influencing mood.  

  • Playing a role in bone health.

• Progesterone also has effects on other parts of the body, including:

Negative Effects of Hormonal Imbalance in Women

OK, I think most of us have a pretty good idea of what it feels like to have our hormones out of whack. Hormonal imbalances can lead to a variety of physical and emotional symptoms. It is a great way to know your body better. Here are some of the most common:

Physical Symptoms:

• Menstrual Irregularities: Missed periods, heavy bleeding, or irregular cycles.

• Weight Gain or Loss: Difficulty losing weight or unexplained weight gain.

• Fatigue and Low Energy: Persistent tiredness and lack of motivation.

• Skin Issues: Acne, oily skin, or dry skin.

• Hair Loss or Thinning Hair: Excessive hair loss or changes in hair texture.

• Hot Flashes and Night Sweats: Common during menopause. In TCM this points to the liver.

• Vaginal Dryness: Can lead to discomfort and pain during intercourse.

• Headaches and Migraines: Hormonal fluctuations can trigger or worsen headaches and migraines.

Emotional and Psychological Symptoms:

• Mood Swings: Rapid shifts in mood, from irritability to depression.

• Anxiety and Depression: Increased feelings of anxiety, sadness, and hopelessness.

• Irritability and Difficulty Concentrating: Trouble focusing and feeling easily agitated.

• Low Libido: Decreased sex drive and interest in intimacy.

• Insomnia: Difficulty falling asleep or staying asleep.

What is it like to have hormones that come from a place of being centered and in a harmonious flow?

Embracing balanced hormones is like tuning into the natural rhythm of your body, leading to a cascade of positive effects that resonate deeply within. In your active and health-conscious community, achieving hormonal harmony can naturally support robust gut health, allowing for easier digestion and nutrient absorption.

A balanced hormonal system also fosters a well-regulated metabolism, potentially leading to an increased calorie burn rate and aiding in healthy weight management, including a smoother path towards reducing accumulated fat if present, while also curbing cravings and promoting mindful eating. Experience sustained energy levels throughout your day, free from the peaks and crashes often associated with stimulants, and discover sleep that truly restores and revitalizes.

Furthermore, a body in hormonal balance often experiences a significant reduction in inflammation, contributing to overall well-being and vitality – a foundation for thriving in the beautiful environment of Boise. 

• Easily maintain gut health with shifts and changes that naturally occur.

• Metabolism that is in balance. Increased calorie burn rate.

• Energy levels that are maintained without crashes from caffeine.

• Sleep that is right for you and your body.

• Weight management along with curbing cravings and overeating/undereating.

• If fat has accumulated then it is easier to reduce.

• Zero inflammation.

 I will mention this here, as well as other places.

• Do know your body. Know the supplements you take and medications you take. Mixing of herbal remedies and medicines can be dangerous.

• If you are not confident in blending your own herbs, then don’t.

• If you want to only take a pill to help your body, then go to your doctor.

• If you want one herbal remedy to support your body, use Fem Up.  My friend, Toni of Divine Lotus Tea, blends this into a one size fits most herbal blend.

For Your Body While Activating your Mind:

A big list of herbs, and a couple of supplements too, supporting phases of the cycle 

This whole list of herbs: I have an expanded version of it, with tons more information to help guide you along your journey. I decided to split this information up due to the length of the information, making this blog a bit smaller and easier to digest. I want you to have a copy of it for free, however, with all of my free downloads, it has turned into an invitation for scammers to mess with me. Thanks for your understanding in keeping my site safe for all to enjoy. Here is your code to download the list free of charge here. freebie

Download here

Herbs to Help Increase Estrogen

• Red Clover

• Angelica

• Black Cohosh

Herbs to Help Increase Progesterone

• Wild Yam

• Lady’s Mantle

Anti-inflammatory

• Cinquefoil

• Damiana Leaf

• Black Cohosh

• Lady’s Mantle

• Dandelion Root

• Damiana Leaf

• Moringa Leaves

• Turmeric

Menstrual Cycle Regulation PMS/Menopause/Hormone Balance

• Wild Yam

• Lady’s Mantle

• Saw Palmetto

• Chaste Tree Berry

Herbs for Headaches

• Damiana Leaf

Strengthen Reproductive Organs 

• Saw Palmetto

• Yoni Egg

Herbs for Hormonal Sleeplessness

• Magnesium: Glycinate

• 5HTP 

Herbs for Improving Digestion

• Dandelion Root

• Blessed Thistle

• Angelica

• Licorice Root

• Dandelion Root

• Cinquefoil

• Blessed Thistle

• Curry Leaves

Adaptogenic Herbs

• Rhodiola

• Maca

• Moringa Leaves

Anxiety/ Stress Relievers

• Angelica

• Damiana Leaf

• Rhodiola Root

Weight loss 

• Damiana leaf

• Rhodiola Root

• Curry Leaves

Moon Cycles to Help

• Follow your cycle, follow the cycle of the moon

• https://www.timeanddate.com/moon/phases/

• Here’s some scientific information about the moon and female cycles 

• https://www.science.org/doi/10.1126/sciadv.adw4096

Exercises to Help

Gentle movement in alignment with your cycle can feel like medicine! Our bodies are not meant to be stagnant; when they are it can impact our entire well being. Moving doesn’t need to be complicated and should always begin gently. These ideas may help get your creative motivation flowing:

• Lie down on your back. Elongate your spine. Raise your knees to your chest and pull your knees closer (please, keep your hands under your knees. By keeping them on top, while pulling down, you risk hurting your knees), breathe into your belly, all done very gently. 

• While you are laying down already, take the time to place your hands on your lower abdomen (your ovaries, and uterus) envision warmth and ease flowing in. For more information on this visit my blog on Inner Smiles.

• Try this exercise. It is one that I have suggested for years to my clients, have and still do today, myself. It is a combination of stomach vacuuming (supports digestion and core tone).and exhaled breathing. I suggest you do this one when you feel good, as in no cramps. However, it might be the right thing for you when you do have cramps, what I do suggest is to be gentle and go slow, until you do have a better idea of what works best for you. 

• Practice breathing out, more than in. I suggest a series of 3 or 4 out breaths to start with.I like to do this in the bathroom, holding on to the counter while watching in the mirror.

• With stomach vacuuming, once all of the air is out of your body, you suck in your belly toward your spine. 

• Be mindful of this, as you might get lightheaded. 

• You will be changing the CO2 and Oxygen levels within your body, a needed experience for added health.

For Menstrual Symptoms (Cramps, Bloating, Mood Swings):

• Gentle Yoga:

• Child's Pose: A calming pose that can relieve abdominal cramps and promote relaxation. 
  
  

• Cat-Cow Pose: Gentle spinal movements that can help with bloating and improve circulation.

• Supported Bridge Pose: Can help relieve lower back pain and promote relaxation. 
  
  

• Gentle Twists: Seated or lying twists can help with digestion and release tension in the abdomen. 
  
  

• Legs-Up-the-Wall Pose: Can help with swelling and fatigue. One of my favorite moves.

• Walking: A low-impact exercise that improves circulation and can help alleviate mood swings and general discomfort. Keep the pace comfortable. 
    

• Gentle Stretching: Focus on stretching the hips, lower back, and abdomen. Hold each stretch for 20-30 seconds. Examples include:
  
  

• Hip flexor stretches.

• Gentle hamstring stretches.

• Butterfly stretches. 
  
  

• Tai Chi: A gentle form of exercise that combines slow, flowing movements with deep breathing, promoting relaxation and reducing stress. 
  
  

• Swimming: The buoyancy of water reduces stress on the joints, making it a great option for gentle movement and pain relief.  

For Menopause Symptoms (Hot Flashes, Mood Swings, Sleep Issues, Bone Health):

• Gentle Yoga: Many of the poses mentioned above are also beneficial for menopause symptoms, particularly those that promote relaxation and reduce stress.
  
  Additionally:

• Forward Folds: Can help calm the nervous system. 
  
  

• Supported Back Bends (e.g., using a bolster): Can improve mood and energy levels.

General Tips for Gentle Exercise: This is the time to consider altering your exercise routines.

• Listen to your body: Pay attention to any pain or discomfort and stop or modify the exercise as needed.
  
  

• Be far more gentle with your exercise. Those hour long, hit it hard exercises won't work the same with your body now.

• Focus on breathing: Deep, conscious breathing can enhance the benefits of exercise and promote relaxation. 
  
  

• Start slowly and gradually increase intensity and duration.
  
  

• Consistency is key: Even short, regular sessions can make a difference.
  
  

• Stay hydrated: Drink plenty of water before, during, and after exercise.
  
  

• Choose activities you enjoy: This will make it easier to stick with a regular exercise routine.

Fasting to Help

Men and women don’t fast the same way—our hormones demand nuance. So, why do women fast like men?!

I, personally have found a major difference when I fast in accordance with my hormones, and I suggest you look into this further yourself as well. When I honor my cycle in my fasting schedule, the impact is more supportive than disruptive.

Dr. Mindy Pelz offers a wealth of resources specific to this topic —her guidance on cycle-aligned fasting is compassionate, practical, and scientifically grounded. Her YouTube channel and books will guide you through this information far more in depth than I can here. Please visit her works for a deeper look into fasting for women.

Vagina, cervix and all the other bits

There’s so much more happening beneath the surface!. A few gentle tools and rituals can encourage vitality and connection:

• Yoni Eggs: Used for pelvic floor toning and energetic awareness—choose quality, cleanse well, and move slowly.
  
  

• Stomach & Stress Care: Use breath work, abdominal massage, or guided relaxation (You, Me and the Trees Meditation and Insight Timer) to quiet the nervous system.

• Remove estrogen mimickers (BPA, synthetic fragrances, hormone-laden foods)
  
  

• Clean diet: Start with hormone-free dairy and produce
  
  

• Swap skincare for clean, hormone-friendly formulas. I have plenty of products to help you out.

Skin Radiance

Gentle body brushing, natural lotions/oils, and exfoliating polishes boost moisture and glow

Skin Brushing

Skin brushing is a simple technique that stimulates blood and lymphatic flow, encourages waste removal, reduces visible signs of cellulite, exfoliates your skin, encourages new cell growth and can sustain or reestablish your skin's integrity. Boosted skin integrity affects the dermis (the skin layer that contains an abundance of blood and lymph vessels), nerves, glands, elastin and collagen fibers. The dermis provides nutrients and moisture to all the skin layers and lends contour and flexibility.

Lotions & Oils

That feeling of moisture suited just for your skin. The way it nourishes, the way it touches your senses. By moisturizing with lotions and skins we not only resist the signs of outward aging but also maintaining skin health and its glorious feeling. This essential oil blend is designed to release the body of toxins.

Body Polish

Cleanse and soften in one step.  Coconut oil smooths and soothes skin while sugar sloughs off dead skin cells leaving your skin silky smooth.

Lemon water boosts collagen production

Make it part of your daily ritual for increased peace!

Hypnosis for the Mind

For generations, the narrative surrounding women's hormonal health has been dominated by a medical lens that often disconnects us from our natural rhythms. But what if there was another way?  A way that celebrates the incredible dance of hormones within us, aligning with the cycles of the moon and the wisdom of the earth?

Being that, hypnosis is often misunderstood. Often people think of it as a loss of control, but in reality, it is a state of extreme mental calm and ease. Rather than being "asleep" or "under a spell," you are entering a state of high-definition focus—a psychological "zoom lens" that allows you to bypass the critical chatter of your conscious mind to speak directly to your subconscious. Oh, there are so many wonderful ways, through hypnosis to relieve the past of female hormonal stressors. 

Historically, how else would patriarchy have such a strong hold over women? Telling women they hurt, and dirty for their cycles. I’ll stop here. I do believe that, along with a decline in food health, the mental aspect of pain and being less than is a major part of menopause and PMS.

I'm here to help with hypnosis and plenty of other healing services.

Resources

• Menopause at work  Information about women in the workforce

• Dr. Mindy Pelz Fasting and hormonal information

• FitOn Free exercise app

• How Women Should Fast

• Lemon water boosts collagen production

• Follow your cycle, follow the cycle of the moon

• https://www.timeanddate.com/moon/phases/

• Here’s some scientific information about the moon and female cycles 

• https://www.science.org/doi/10.1126/sciadv.adw4096

Resources for Buying Herbs

I buy most of my herbs and teas from Starwest Botanicals. When I am unable to find what I want there, I go to Mountain rose Herbs. 

• Starwest Botanicals

• Mountain Rose Herbs - This is a great resource to learn how to make tinctures and teas

• Your local health food stores are great resources

• Iherb.com

Buying Premade Blends and Tinctures:

Ease the effect of menopause and difficult cycles.  I have used this, and am friends with the maker of this tincture. This is the same blend I mentioned earlier in this post.

Important Considerations and cautions:

• Consult your doctor: If you are experiencing severe symptoms, it's always best to consult with your doctor to rule out any underlying medical conditions and get personalized advice.
  
  

• Individual needs vary: What works well for one person may not work as well for another. Experiment, safely, to find what feels best for your body.
  
  

• Use standardized extracts: Choose high-quality  supplements from reputable brands that use standardized extracts to ensure consistent dosage and potency.
  
  

• Start with a low dose: Begin with a low dose and gradually increase it as needed, monitoring for any side effects.
  

• Note herbal-medical interactions and avoid during pregnancy/breastfeeding unless supported by your provide

My Story

So, here I am at 57 and I’ve finally learned about my menstrual cycle. 

Let me clarify here.

I knew about it, just not in such an in-depth way, a way that I continue to learn about and support naturally.

I always felt different times of the month/cycle made me feel a different way, however when I asked, I was told it was not true. That issue (always being made to feel like my feelings and personal truths were wrong) set me up for problems and negative symptoms.

For years I suppressed those bad symptoms. And that seems to be how society looks at it too. To suppress what we don't like. I choose to power up the positive, allowing that to override the negative. 

For years I have believed that the biggest form of mass hypnosis is that women’s menstrual  cycle is meant to be painful, ugly, and all of the other negative patriarchal keeping women down bullshit.

Now let me digress here a moment, too. Do I feel men are horrible? No, I do not. Do I believe that our society is based on patriarchy that is inherently designed to keep women down, yes. Do I hate men, no. There is a powerful balance between the two. A symbiosis of support and care for one another. Let's get there in our world, please.

I want my nieces to feel empowered by understanding the party of hormones flowing through them allowing them to be their best and most whole at each stage of that internal party. 

So back to me and my cycle...

I have been looking into herbs that support each stage of my cycle. I knew that herbs were a powerhouse for supporting the female hormones, and I just knew there was a deeper level of herbal support that would work to support my individual needs.

Yes, I no longer have my period, I do still have a cycle of hormones that continue to have a party within my body. I want to orchestrate that party into an extravagant ball of health and well-being where I feel good, and my health is perfect for me. Herbs do this for me.

I urge you to look into your cycle from a different vantage point. One that is unique for women.  

Closing Invitation

May this guide help you connect lovingly with your body’s natural rhythm—honoring your cycles, nourishing your mind, body, and spirit. If you'd like, I can format this into your site’s style or help integrate links, images, or purchase pathways. Just say the word!

In Good Health, my friends!

Colleen