Why nutrition matters for your hormones.

Written By deziree worster

The Nutritional Foundations of Hormone Health: Why Coaching Makes the Difference

By Deziree Worster, FNP-C | Synergy Holistic Wellness

Hormones don't operate in isolation — they rely on micronutrients, healthy fats, protein, and minerals to function properly. When women experience symptoms like fatigue, mood swings, cycle irregularity, weight changes, or brain fog, it's easy to reach for supplements or prescriptions. But one of the most overlooked foundations of hormone health is nutrition.

At Synergy, we believe hormone healing starts with fueling your body with the right nutrients — and having expert support to help you integrate that knowledge into real life.

Why Nutrients Matter for Hormones

Hormones are built, activated, and detoxified using nutrients from food. Without these raw materials, your endocrine system simply can’t function optimally — even with hormone therapy.

Here are some of the most important nutrients for hormone balance:

1. Magnesium

  • Regulates cortisol and stress response

  • Supports progesterone production

  • Helps ease PMS, anxiety, and poor sleep
    Sources: leafy greens, pumpkin seeds, cacao, avocado

2. B Vitamins (especially B6, B12, Folate)

  • Essential for estrogen detoxification

  • Supports neurotransmitter balance (serotonin, dopamine)

  • Crucial for methylation and energy production
    Sources: pastured meats, legumes, dark leafy greens, eggs (if tolerated)

3. Zinc

  • Needed for ovulation and progesterone production

  • Supports immune function and thyroid conversion
    Sources: oysters, grass-fed beef, pumpkin seeds

4. Omega-3 Fatty Acids

  • Reduce inflammation

  • Support hormone receptor sensitivity

  • Crucial for menstrual regularity and mood
    Sources: wild salmon, walnuts, flaxseed, chia

5. Iodine & Selenium

  • Critical for thyroid hormone production and conversion

  • Play a role in breast and ovarian health
    Sources: seaweed, Brazil nuts, eggs, shellfish

6. High-Quality Protein

  • Provides amino acids for hormone synthesis

  • Preserves lean muscle mass, especially during perimenopause
    Sources: grass-fed meats, organic poultry, collagen peptides, lentils, quinoa

When nutrient gaps exist, your body will prioritize survival — not optimal hormone function.

Why Health Coaching Works

Even with the best intentions, it’s hard to make nutrition changes stick without the right support. That’s where engaged health coaching comes in.

Our integrative health coach, Karen Ayer, is trained to help you:

  • Turn complex nutrition plans into simple daily habits

  • Identify and address emotional or logistical barriers

  • Build meals that balance blood sugar and hormones

  • Develop sustainable routines that actually fit your life

This is not a diet. It’s a mind-body-nutrition reset designed to help your hormones thrive.

The Synergy 12-Week Nutrition & Hormone Support Program

This program is designed for women who want to:

  • Optimize hormone health at any age

  • Improve energy, mood, sleep, and weight regulation

  • Learn how to eat for blood sugar balance and hormone repair

  • Work with a licensed health coach and practitioner team

  • Use lab data to guide food, lifestyle, and supplementation

You’ll receive:

  • Functional nutrition education

  • Personalized food and supplement guidance

  • A 12 week NUTRITION MIND AND BODY COURSE that includes how to meal plan, how to count macros, stocking your kitchen, navigating disordered eating, and mindset.

  • One on one coaching support for MIND AND BODY with Karen Ayer, RN, Functional Medicine Health Coach and Jen Murphy, Certified Life Coach.

  • A practical, sustainable plan tailored to your unique body

  • Recipes

  • A 4 point Diurnal Cortisol Test.

  • 1 payment of $1099 or (2) payments of $599

Ready to Support Your Hormones from the Inside Out?

You don’t have to figure this out alone. Whether you’re dealing with PMS, perimenopause, thyroid concerns, or insulin resistance, our team is here to walk with you.

Join our 12-week Synergy Nutrition Program and start feeling better — naturally.

📍 Based in Brewer, Maine | Serving women throughout New England and beyond
🔗 Learn more or sign up here

Not quite ready for this commitment or want to test the waters?

Nutrition Visit Pricing:

  • (1) visit - $150/45-60 minute session

  • Bundle of (3) - $450

deziree worster
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