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Hormone Health | The Clinical Naturopath eBook
A 47-page, evidence-based guide to setting up strong foundations for balanced hormones. Learn how estrogen, progesterone, testosterone, cortisol, thyroid hormones and insulin actually work, what drives common imbalances like PCOS and estrogen dominance, and how to support them through nutrition, lifestyle, toxin reduction, cycle tracking, testing, and targeted supplements and herbs. Includes trackers, meal ideas, and reference charts.
Hormone Health: An Evidence-Based Guide to Setting Up Strong Foundations for Balanced Hormones
Hormones don't go out of balance by themselves — there's always an underlying cause. This comprehensive guide takes a holistic, root-cause approach to hormonal health, helping you understand what's really driving your symptoms and how to support your body's natural ability to restore balance.
Inside, you'll explore:
Understanding Hormones — A clear breakdown of estrogen, progesterone, testosterone, stress hormones (cortisol & adrenaline), thyroid hormones, and insulin, plus the most common hormonal imbalances: estrogen dominance, the four types of PCOS, cortisol dysregulation, and hypothyroidism — with a full symptom checklist to help identify what's going on for you
The Importance of Nutrition — Why the Mediterranean diet is one of the most well-researched dietary patterns for hormone health, the essential nutrients your hormones rely on (zinc, omega-3, magnesium, vitamin D, B vitamins), practical daily eating habits, a detailed "eat more / eat less" food guide, and a full day of hormone-friendly meal ideas
Optimising Your Lifestyle — How movement, strength training, stress management, and sleep hygiene each influence your hormones, with practical, achievable recommendations for each
Toxin Exposure & EDCs — What endocrine-disrupting chemicals are, how they interfere with hormone signalling, the role of alcohol and smoking, and simple swap-out/swap-in guides for detoxifying your home, kitchen, and personal care routine
Tracking Your Cycle — Step-by-step instructions for basal body temperature and cervical mucus tracking, how to interpret your chart across the follicular, ovulation, and luteal phases, troubleshooting tips, plus printable basal body temperature and menstrual symptom trackers
Testing — What to know before testing your hormones, when in your cycle to test each marker, tips for accurate results, and a full reference chart of optimal (not just "normal") blood test ranges
Nutritional Supplements — The evidence behind zinc, magnesium, omega-3, vitamin D, and myo-inositol for hormonal health, with suggested dosages and important things to know before supplementing
Herbal Medicine — A guide to key hormone-supportive herbs including chaste tree (vitex), peony, black seed, berberine, maca root, black cohosh, and ashwagandha, with the research behind each
A Holistic Approach — The concept of bio-individuality, and a handy reference table linking common conditions (PCOS, PMS, period pain, endometriosis, irregular periods, acne, low libido) to their most likely underlying drivers
Written by Clinical Naturopath Brooke Eli Cuman, this guide moves past quick fixes to help readers build genuine, sustainable foundations for hormonal balance — one small, informed step at a time.
This is an educational resource only and does not replace individualised advice from a qualified healthcare practitioner.
A 47-page, evidence-based guide to setting up strong foundations for balanced hormones. Learn how estrogen, progesterone, testosterone, cortisol, thyroid hormones and insulin actually work, what drives common imbalances like PCOS and estrogen dominance, and how to support them through nutrition, lifestyle, toxin reduction, cycle tracking, testing, and targeted supplements and herbs. Includes trackers, meal ideas, and reference charts.
Hormone Health: An Evidence-Based Guide to Setting Up Strong Foundations for Balanced Hormones
Hormones don't go out of balance by themselves — there's always an underlying cause. This comprehensive guide takes a holistic, root-cause approach to hormonal health, helping you understand what's really driving your symptoms and how to support your body's natural ability to restore balance.
Inside, you'll explore:
Understanding Hormones — A clear breakdown of estrogen, progesterone, testosterone, stress hormones (cortisol & adrenaline), thyroid hormones, and insulin, plus the most common hormonal imbalances: estrogen dominance, the four types of PCOS, cortisol dysregulation, and hypothyroidism — with a full symptom checklist to help identify what's going on for you
The Importance of Nutrition — Why the Mediterranean diet is one of the most well-researched dietary patterns for hormone health, the essential nutrients your hormones rely on (zinc, omega-3, magnesium, vitamin D, B vitamins), practical daily eating habits, a detailed "eat more / eat less" food guide, and a full day of hormone-friendly meal ideas
Optimising Your Lifestyle — How movement, strength training, stress management, and sleep hygiene each influence your hormones, with practical, achievable recommendations for each
Toxin Exposure & EDCs — What endocrine-disrupting chemicals are, how they interfere with hormone signalling, the role of alcohol and smoking, and simple swap-out/swap-in guides for detoxifying your home, kitchen, and personal care routine
Tracking Your Cycle — Step-by-step instructions for basal body temperature and cervical mucus tracking, how to interpret your chart across the follicular, ovulation, and luteal phases, troubleshooting tips, plus printable basal body temperature and menstrual symptom trackers
Testing — What to know before testing your hormones, when in your cycle to test each marker, tips for accurate results, and a full reference chart of optimal (not just "normal") blood test ranges
Nutritional Supplements — The evidence behind zinc, magnesium, omega-3, vitamin D, and myo-inositol for hormonal health, with suggested dosages and important things to know before supplementing
Herbal Medicine — A guide to key hormone-supportive herbs including chaste tree (vitex), peony, black seed, berberine, maca root, black cohosh, and ashwagandha, with the research behind each
A Holistic Approach — The concept of bio-individuality, and a handy reference table linking common conditions (PCOS, PMS, period pain, endometriosis, irregular periods, acne, low libido) to their most likely underlying drivers
Written by Clinical Naturopath Brooke Eli Cuman, this guide moves past quick fixes to help readers build genuine, sustainable foundations for hormonal balance — one small, informed step at a time.
This is an educational resource only and does not replace individualised advice from a qualified healthcare practitioner.