Restoring Harmony from the Inside Out with PCOS and Estrogen Dominance: Diet and Supplements for Hormonal balance

Hormonal imbalance is one of the most common causes behind so many symptoms women experience today, often silently, and for years.

•  Irregular cycles
•  Weight gain
•  Acne & Facial hair
•  Night sweats
•  Mood swings
•  Fatigue
•  Inflammation

What your Gyn doesn’t tell you before handing you a pill or an IUD, is that your hormones are directly responding to your lifestyle.

Therefore, you can change a PCOS diagnosis, control Estrogen Dominance, and avoid weight issues in menopause.

Hormones depend on what we eat, how we move, how stressed we are, and most importantly, how stable our blood sugars and insulin levels are.

At Highbe, we focus on supporting the body gently and intelligently through:

•  Nutrition; because you are what you eat.
•  Lifestyle medicine; because how you treat your body determines how healthy and happy you are.
•  Nervous system regulation; because your endocrine and nervous systems are tightly connected.
•  Targeted supplementation; because the foods we eat today are not giving us all the nutrients we need.

The body is a Miracle Factory designed for Balance and we can restore balance at any time by changing our habits!

Hormonal Disruption in Young Women: The PCOS Pattern

In younger women, one of the most common diagnoses I see is PCOS (Polycystic Ovary Syndrome).

Symptoms often include:

•  Irregular or missing periods
•  Weight gain
•  Acne
•  Facial hair growth
•  Scalp hair thinning
•  Suppressed ovulation

This is often diagnosed without seeing any cysts on the ovaries, but PCOS is not simply an “ovary issue.”

For most women, PCOS is driven by Insulin. Hyperinsulinemia (High Insulin) is often the result of a high carb diet, but also it can be due to elevated Cortisol.

Stress can elevate insulin and lead to all the symptoms above which can be confused with true PCOS.

Insulin: The Hidden Hormone Behind Hormonal Imbalance 

Insulin is released every time we eat carbohydrates. Its role is to move glucose (sugar) from the bloodstream into the cells.

When the diet is consistently high in Refined carbs, Sugar, Processed foods and low in Fiber and Vegetables, the body must release insulin again and again.

Over time, this leads to:

•  Chronically elevated insulin
•  Insulin resistance
•  Increased fat storage
•  Hormonal disruption

PCOS: How High Insulin Leads to High Androgens

High insulin stimulates the ovaries to produce more Androgens (male-type hormones), mainly Testosterone and DHEA.

High Androgens cause the symptoms of Irregular or absent periods, acne, facial hair that lead to a diagnosis of PCOS.

When we lower insulin through nutrition and lifestyle, androgens often normalize naturally.

Hormonal imbalances are not only about androgens.

Estrogen Dominance

Another common hormonal imbalance many women experience today is Estrogen Dominance, a state where estrogen activity becomes too strong in relation to progesterone. This can occur when estrogen levels are truly elevated, but it can also happen when progesterone declines — especially during perimenopause.

Estrogen dominance may develop when:

•  Progesterone levels drop during hormonal transitions
•  The liver and gut are not clearing estrogen efficiently
•  The diet is low in fiber and vegetables
•  Inflammatory foods, excess dairy, or processed foods increase hormone disruption
•  Environmental toxins and hormone-like compounds accumulate in the body

Common symptoms of estrogen dominance can include:

•  Heavy or painful periods
•  Breast tenderness or swelling
•  Bloating and water retention
•  Mood swings and irritability
•  Fibroids or cysts
•  Weight gain, especially around the hips and abdomen
•  Increased PMS symptoms

Estrogen Dominance and the Meat/Dairy Connection

There is a new trend that favors a high animal protein diet to build/maintain muscle mass.

After years of guiding people towards a Mediterranean diet to prevent cardiovascular disease, some non-medical trained wellness providers are now encouraging having  meat at every meal!

We know the issues of excess animal-based foods.

In addition to the inflammatory fat load it puts in your bloodstream, many conventional meats, poultry, eggs, and dairy products may contain:

•  Added hormones
•  Hormone-like compounds
•  Toxins stored in animal fat tissue

A diet heavy in animal protein and low in vegetables reduces the body’s ability to detoxify and eliminate excess estrogen.

A healthy diet for estrogen balance involves:

•  Improving blood sugar and insulin regulation
•  Eating a Fiber-rich Mediterranean-style diet
•  Increasing cruciferous vegetables and plant nutrients
•  Reducing excess processed foods, alcohol, and inflammatory dairy
•  Using supplements that support hormone detoxification and nervous system balance 

Perimenopause: Why High-Carb Diets Affect Weight More Strongly

During perimenopause, when estrogen begins to fluctuate and decline causing:

•  Slower metabolism
•  Easier weight gain
•  Increased belly fat
•  More blood sugar instability

A high-carb diet during this phase can quickly worsen:

•  Insulin resistance
•  Weight gain
•  Inflammation
•  Fatigue

This is why this hormonal transition requires a more intentional diet.

Keep in mind that Fibers and Plant nutrients are essential for Estrogen Detoxification.

The Best Diet for Hormonal Balance: The Mediterranean Way

At Highbe, I often recommend a Mediterranean-style approach because it is one of the most researched diets for metabolic and hormonal health.

•  Plant-based carbohydrates
•  Plant-based proteins
•  Omega-3 rich fish
•  Healthy fats and oils

Read my Nutrition E-Book

Highbe Supplement Support for Hormonal Harmony 

Food is the foundation — but targeted supplementation can provide powerful support, especially during PCOS, perimenopause, or chronic stress.

Here are my Highbe essentials:

Highbe Magnesium

Magnesium is one of the most important minerals for women.

It supports:

•  Nervous system regulation
•  PMS relief
•  Blood sugar stability
•  Sleep and relaxation
•  Stress hormone balance

This is one of the first supplements I recommend for hormonal support.

Highbe Ashwagandha

Adaptogenic support is essential when cortisol and stress are driving hormonal disruption.

Ashwagandha helps:

•  Calm the stress response
•  Helps your focus
•  Support adrenal balance
•  Improve resilience during hormonal transitions
•  Reduce inflammation

Remember that Stress is one of the fastest ways hormones become imbalanced.

Highbe B-Complex Multivitamin

Hormone balance requires deep cellular nourishment.

Our Highbe formula includes key nutrients for hormonal balance like:

•  Active B complex with Methyl-tetrahydrofolate
•  Zinc
•  Chromium
•  Iodine
•  Many other supportive minerals

These nutrients are essential for:

•  Hormone detoxification
•  Energy production
•  Mood stability
•  Clear skin and cycle support

Other essential Vitamins for Hormone Health

In addition, I often recommend ensuring adequate:

•  Vitamin C (progesterone + adrenal support)
•  Vitamin D (insulin sensitivity + immune balance)
•  Vitamin B12 (energy + nervous system support)

Conclusion

Don’t let hormonal imbalance disrupt your health and happiness. Take the steps to change your lifestyle.

It starts with your Diet, which you have complete control over. The balanced, veggie-rich Mediterranean Diet is still the best one!

Stress and lack of sleep are also at the source of hormonal imbalance, but are more difficult to control.

Exercise matters a lot too, but is sometimes hard to keep up with.

So start with eating consciously and treat your body lovingly.

Hormonal imbalance is your body’s way of asking for support.

When we stabilize insulin, reduce inflammation, nourish with plant-based nutrients, and replenish key minerals, the body remembers how to heal.

And at Highbe, we are here to help you restore balance, from the inside out.

In Vibrant Health always,

Dr Evee