Balancing Hormones Naturally with the Find Empowered Health Method
Hormones influence nearly every function in the body—from metabolism and mood to energy and sleep. When they’re in balance, you feel great. But when they’re off, you might experience fatigue, brain fog, weight gain, mood swings, or other frustrating symptoms.
The good news? You can support hormone balance naturally at every stage of life. Whether you’re premenopausal and navigating cycles or postmenopausal and adjusting to new rhythms, there are powerful strategies to help you thrive.
At Find Empowered Health, I take a functional approach to hormone balance by uncovering hidden stressors through functional lab testing and addressing imbalances holistically using the DRESS protocol—Diet, Rest, Exercise, Stress Reduction, and Supplementation. By combining principles from Functional Diagnostic Nutrition (FDN) and Functional Nutrition Coaching (FNC), I help women achieve lasting hormone balance, rather than just managing symptoms.
What My Clients Have to Say…
“When I started working with Alissa, I suffered from body sweats, kidney pain, swollen thyroid area, and diarrhea/ constipation back and forth. I had been diagnosed with Hyperthyroidism and I told my doctor I wanted to try to treat it naturally before resorting to medication. Through using the MRT diet and adding more fruits and veggies to my diet I was able to remain off medication and my thyroid results came back normal. Alissa is not the type of person who will tell you what you want to hear. She cares enough about her clients to tell them the truth, even when it is hard. She believes in the holistic approach to life and has many resources for natural treatments instead of pharmaceutical treatments. If you share this approach to nutrition then Finding Empowered Healing will be a good fit for you.”
-Danielle B.
“Working with Alissa was life changing for my health! I was sicker than I've ever been when I came to her & she was so welcoming & knowledgeable! I received all of my testing with clear guidance & loved having her be able to explain what all of my results meant, but also to help me pave a path forward! She is a passionate practitioner that you want in your corner! I'm so thankful for her part in my healing journey!”
-Rebecca T.
Step One: Uncovering the Root Causes of Hormonal Imbalance
Before addressing symptoms, it’s essential to identify what’s driving the imbalance in the first place. The body doesn’t just randomly “break”; it responds to stressors—whether internal or external.
Key Functional Lab Tests to Assess Hormonal Health:
GI-MAP Test (Gut Health & Detox Pathways)
The gut plays a huge role in hormone regulation. If digestion is impaired, nutrient absorption suffers, and estrogen clearance becomes sluggish, leading to symptoms like PMS, irregular cycles, and weight gain.
This test helps identify gut infections, leaky gut, bacterial imbalances, and liver detox inefficiencies—all of which can impact hormone levels.
DUTCH Test (Comprehensive Hormone & Cortisol Assessment)
This test provides a detailed look at estrogen, progesterone, testosterone, and their metabolites, helping pinpoint estrogen dominance, low progesterone, or poor hormone detoxification.
It also assesses cortisol patterns, giving insight into adrenal dysfunction—a common root cause of fatigue, mood swings, and sleep disturbances.
By using functional labs, we can take out the guesswork and create a targeted plan to restore balance using the DRESS protocol.
Step Two: Balancing Hormones Using the DRESS Protocol
The DRESS framework is a science-backed approach that helps the body regain equilibrium naturally. Let’s break it down:
D – Diet: Nourish Your Hormones with the Right Foods
For Premenopausal Women:
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) support estrogen metabolism.
Healthy fats (avocados, nuts, coconut oil) provide raw materials for hormone production.
Magnesium-rich foods (dark leafy greens, pumpkin seeds) help reduce PMS symptoms.
Protein with each meal stabilizes blood sugar, keeping hormones in check.
For Postmenopausal Women:
Phytoestrogens (organic soy, flaxseeds, sesame seeds) gently support estrogen balance. Double check with your physician if you have a history of estrogen-sensitive cancer.
Bone-supporting foods (collagen, sardines, leafy greens) help prevent osteoporosis.
Anti-inflammatory foods (berries, turmeric, wild-caught salmon) ease joint pain and brain fog.
R – Rest: Prioritize Sleep for Hormonal Repair
Key Functional Insights from the DUTCH Test:
Poor sleep often correlates with low melatonin and dysregulated cortisol patterns.
If your test shows elevated nighttime cortisol, we focus on calming strategies like magnesium, herbal teas, and stress reduction before bed.
How to Support Sleep Naturally:
Establish a consistent sleep routine.
Reduce blue light exposure before bed.
Support melatonin production with magnesium, tart cherry juice, or herbal teas.
Optimize blood sugar control (avoiding nighttime crashes that spike cortisol).
E – Exercise: The Right Movement for Each Life Stage
Exercise is powerful for hormone balance, but it must be personalized.
For women with adrenal dysfunction (high or low cortisol levels on the DUTCH test):
Prioritize restorative movement like yoga, Pilates, or walking to avoid overstressing the system.
Avoid high-intensity workouts if cortisol is depleted.
For premenopausal women:
Strength training supports metabolic health and progesterone levels.
Cycle syncing your workouts can optimize results (more intense workouts in the first half of the cycle, gentler movements in the second half).
For postmenopausal women:
Strength training preserves bone density and muscle mass.
Daily movement (walking, stretching, resistance training) helps manage weight and hormone balance.
S – Stress Reduction: Managing Cortisol and Supporting Adrenal Function
What Functional Testing Reveals:
The DUTCH test provides insight into cortisol rhythms and adrenal function, helping pinpoint if stress is disrupting hormonal balance. This is one of the most important systems to restore balance and vitality to as we age. When our ovaries stop producing hormones during perimenopause into menopause, the adrenal glands pick up the slack and take over residual hormone production. Reducing stress and caring for our adrenals is vital to reducing metabolic chaos and optimizing our hormone health as we age.
How to Reduce Stress Naturally:
Daily movement: Gentle yoga, walking, or stretching can lower cortisol.
Deep breathing: Try the 4-7-8 method (inhale 4 sec, hold 7 sec, exhale 8 sec).
Adaptogenic herbs: Ashwagandha and rhodiola help regulate stress response.
Prioritize healthy relationships, joy, and relaxation: Fun isn’t a luxury—it’s a necessity for hormone health! Oxytocin is the “love hormone” and is a powerful hormonal antidote to the stress hormone cortisol.
S – Supplementation: Targeted Support Based on Lab Data
While diet and lifestyle are foundational, personalized supplementation can help accelerate healing.
For Premenopausal Women:
Vitex (chasteberry): Supports progesterone production.
Magnesium: Eases PMS symptoms and supports sleep.
B vitamins: Essential for energy and hormone metabolism.
For Postmenopausal Women:
Black cohosh: May reduce hot flashes and night sweats.
Collagen peptides: Help maintain skin elasticity and joint health.
Omega-3s: Reduce inflammation and support brain function.
CellCore and Codeage binders can also aid in detoxification if labs reveal poor estrogen clearance.
Bringing It All Together: A Personalized, Data-Driven Approach
Balancing hormones naturally isn’t about quick fixes—it’s about identifying root causes, making strategic lifestyle shifts, and using functional lab data to guide the process.
Through the Find Empowered Health Method, I help women uncover hidden stressors, understand their hormone health, and implement the DRESS protocol for long-term success.
If you’re ready to get real answers about your health and take action with a science-backed plan, I’d love to help.
→ Book a free discovery call today to learn more about how functional lab testing and the DRESS protocol can transform your health!
Disclaimer
The content on this blog is for informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding a medical condition.
