Real Questions Women Ask About Hormonal Nutrition (Answered by a Dietitian)
Let’s skip the intro and get straight to the questions I get every week about women’s nutrition and hormone health.
I’m Lacey, the Registered Dietitian at Project Fierce, and I specialize in helping women fuel their bodies for strength, energy, and hormonal balance—without dieting, obsessing, or cutting carbs.
Whether you’re navigating your cycle, managing hormonal imbalances like PCOS or endometriosis, or just trying to feel better in your body, these are the real conversations I’m having with women every day:
How do I eat to support my menstrual cycle?
Focus on healthy fats (avocado, olive oil, salmon), fiber-rich foods (veggies, seeds, whole grains), and colorful produce. These support hormone production, detoxification, and energy stability.
Pro tip: Drink plenty of water and herbal teas to stay hydrated — a simple way to support your cycle all month long.
What should I eat for more energy during the day?
Choose complex carbs like oats, sweet potatoes, fruit, and lentils, and pair them with protein and healthy fats to stabilize blood sugar.
In the second half of your cycle (your luteal phase), your body leans more on fat for fuel — think avocado, chia pudding, salmon, and nut butter for more stable energy and fewer crashes.
Is seed cycling actually effective?
While research is still limited, seeds like flax, pumpkin, sesame, and sunflower are packed with fiber, minerals, and healthy fats that support hormone health.
You don’t need to follow a strict rotation. Just adding seeds into your meals and snacks is a simple, nourishing habit.
How do I stop stressing about food around my period?
Your hunger and cravings are real — your body is asking for more fuel before your period.
Here’s what I recommend:
Ask yourself: “What is my body needing?” and “What am I craving?”
Find a middle ground.
For example, I often crave chocolate and chips — so I include them with a balanced meal of protein, fiber, and healthy fat. When I do this, the intense cravings fade and I don’t feel out of control.
It’s not about restriction — it’s about nourishment and awareness.
What’s your favorite hormone-supportive meal?
I love a good grain bowl:
Quinoa + roasted sweet potatoes + sautéed greens + avocado + grilled salmon or a soft-boiled egg
Why? It’s:
High in fiber
Full of healthy fats
Rich in magnesium (from greens, quinoa, avocado)
Packed with zinc (from eggs, salmon, seeds)
This combo supports hormone balance, energy, and satiety — and it’s easy to adjust based on cravings or where you are in your cycle.
Want to Learn How to Eat for Hormone Health Without Dieting?
Our Summer Strength & Confidence Reset includes a 1:1 nutrition session with me to help you feel fueled, balanced, and supported — without cutting food groups or counting calories.
Get expert guidance tailored to your body, your hormones, and your goals.