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If you’ve ever felt like something was off in your body—your period goes missing, your mood is all over the place, your skin is breaking out, or you’re exhausted for no reason—you are not crazy. Hormonal imbalances are real, and the only way to know what’s actually going on is to test.

Unfortunately, a lot of doctors will run a basic hormone panel (if that) or brush off symptoms as “stress” or “normal” without digging deeper. So if you suspect something’s off, here are the labs you need to advocate for. Screenshot this list, bring it to your provider, and ask for a full workup.

PS. If you are stopping birth control- A lot of doctors will want to wait 2-3 months if you stop birth control to allow your body to readjust. This is normal, but 3 months is the maximum time you should wait and allow for your hormones to balance out on their own. After that, it is best to get hormone testing done.

The Hormone Lab List:

Prolactin – High prolactin can signal a benign tumor called a prolactinoma, but can also be caused by stress, medications, or even thyroid dysfunction. Elevated levels can lead to missed periods, infertility, and low libido.

Estradiol (E2) – Measures your main form of estrogen. Low levels can mean hypothalamic amenorrhea; high levels can point to estrogen dominance or cysts.

Progesterone – Essential for cycle regulation, fertility, and mood balance. Test on day 19-21 of a 28-day cycle to assess ovulation.

LH & FSH – These pituitary hormones control your cycle. An elevated LH:FSH ratio may indicate PCOS.

Free & Total Testosterone – High levels may cause acne, hair thinning, and irregular periods. Important to assess for PCOS or androgen excess.

DHEA-S – An adrenal hormone that can also contribute to androgen excess and should be tested alongside testosterone.

TSH, Free T3, Free T4, and Thyroid Antibodies (TPO, TGAb) – Thyroid dysfunction is one of the most overlooked causes of hormonal imbalances, hair loss, fatigue, and irregular cycles.

Cortisol (AM blood draw or DUTCH test) – Measures your body’s stress hormone. Chronic high or low cortisol can affect every other hormone in your system.

Insulin & Fasting Glucose – Blood sugar imbalances drive hormonal chaos. These help identify early signs of insulin resistance or prediabetes.

SHBG (Sex Hormone Binding Globulin) – Helps interpret your testosterone and estrogen levels by showing how much is actually available for your body to use.

Now let’s talk more about my personal experience with high prolactin—what I’m doing lifestyle-wise, the supplements I take specifically to support it, and the medication I’m using (with a plan to taper off eventually).

First of all, finding out I had elevated prolactin levels was validating. I had been experiencing irregular cycles for over a year and I knew something wasn’t right. Surprisingly, I was seeing a holistic practitioner who kept wanting to test for other biomarkers or told me to wait it out. I had a gut feeling something else was wrong, so I made an appointment with my OBGYN and asked her if we could do hormone testing, and include Prolactin.

I did my labs, and my prolactin came back high. So we re-tested just to be sure, and it was still high. I had to get referred out to an endocrinologist because like I said in my video, one of the causes of high prolactin is a benign tumor. So it is important to get an MRI and rule that out.

After getting an MRI (to rule out a prolactinoma), I learned my elevated levels were likely due to long-term birth control use and chronic stress from my lifestyle. (Fasting excessively, high intensity workouts & running three miles every morning while fasting, not eating enough protein, and I went through a very emotionally draining time two summers ago which really shocked my system- among many other things!)

Right now, I’m taking a low dose of cabergoline, which is the gold-standard dopamine agonist used to lower prolactin levels. It’s been effective for me, but I’m working closely with my endocrinologist on a plan to taper off once my levels stabilize and my body is more regulated.

Alongside that, here’s what I’m doing naturally to support my body:

Inositol powder daily to help with hormone balance, blood sugar regulation, and overall mood support

Chill Pills (my favorite) to regulate cortisol and support my nervous system’s response to stress.

Try Chill Pills for yourself here- the best supplement for high stress and high cortisol 🙂

Magnesium at night to calm my body and support better sleep (which helps with hormone repair)

I will start Vitex berry once I am going to taper off my medication in the future. Vitex berry (chaste tree extract) helps support your cycle and naturally regulates prolactin through pituitary support.

Prioritizing food before caffeine, walking daily, and changing the way I work out—no more fasted, high-intensity workouts. I focus on movement that supports my hormones, especially during my luteal and menstrual phases

I’ve also made huge lifestyle changes—protecting my peace, setting boundaries, and rebuilding my nervous system from the ground up.

If your prolactin is high and you don’t have a tumor, this is the stuff no one tells you. Medication can help—but it’s the lifestyle changes that make the biggest difference. Be your own advocate, stay curious, and trust your intuition. You deserve answers and support.

If you’re going to invest in any form of hormone testing, make sure it’s comprehensive. A single test doesn’t give the full picture. Once you have results, you can work with a practitioner to actually treat the root cause—instead of guessing.

Trust yourself, ask questions, and advocate for your health. If something feels off, it probably is—and you deserve answers!

There’s nothing more frustrating than investing in high-quality supplements only to take them at the wrong time and see minimal results. As a pharmacist with a background in functional nutrition, I’m here to tell you: timing matters.

Whether you’re taking magnesium to relax, inositol to balance hormones, or vitamin D to support immunity, the time of day and what you take your supplement with can make a huge difference. Here are the 30 most common supplements and exactly when to take them for optimal absorption and benefit!

Vitamin D3 + K2
Take with: fat-containing meal
Best time: morning or early afternoon
Why: Supports immune and hormone health; better absorbed with dietary fat and won’t interfere with melatonin at night.

Magnesium (glycinate, threonate, citrate, etc.)
Take: away from high-fat/fiber meals and caffeine
Best time: evening
Why: Supports sleep, stress, and regularity; works best at night when cortisol is naturally declining.

B-complex vitamins
Take: on empty stomach or 30 min before caffeine
Best time: morning
Why: Energizing and water-soluble—best taken alone to maximize absorption.

Omega-3s (EPA/DHA)
Take with: fat-containing meal
Best time: lunch or dinner
Why: Fat increases absorption; helpful for hormones, mood, and inflammation.

Inositol (myo-inositol or blend)
Take with: coffee, matcha, or water
Best time: morning or evening
Why: Balances insulin and hormones; tastes sweet, easy to pair with a beverage.

Creatine monohydrate
Take with: carbs + protein
Best time: post-lift or post-workout
Why: Insulin spikes improve creatine uptake; aids strength, brain health, and lean mass.

Collagen peptides
Take with: vitamin C or post-workout
Best time: mid-morning or post-exercise
Why: Collagen synthesis requires vitamin C; great for joints, skin, gut, and recovery.

Electrolytes (sodium, potassium, magnesium)
Take: on empty stomach
Best time: first thing in the morning
Why: Replenishes minerals, regulates energy and fluid balance.

CoQ10 (ubiquinol)
Take with: fat-containing meal
Best time: morning or afternoon
Why: Boosts mitochondrial energy; fat increases absorption.

Probiotics
Take: on empty stomach or 30 min before meals
Best time: AM or PM
Why: Helps microbiome and digestion; less competition with food improves survival.

Berberine
Take: 15–30 min before meals
Best time: before lunch and dinner
Why: Regulates blood sugar, insulin, and cravings; avoid pairing with probiotics.

Iron
Take with: vitamin C
Avoid with: calcium, caffeine, magnesium
Best time: late morning or evening
Why: Enhances absorption; best taken solo or with a light fruit like oranges.

Saffron extract
Take: before meals
Best time: lunch and dinner
Why: Stabilizes mood and reduces appetite; great for PMS or emotional eating.

Ashwagandha
Take with or without food
Best time: PM or before bed
Why: Helps cortisol regulation, stress, and deep sleep.

Zinc
Take with: food
Avoid with: calcium, iron
Best time: lunch or dinner
Why: Hormonal and immune benefits; can upset the stomach without food.

Chromium picolinate
Take with: any meal
Best time: breakfast or lunch
Why: Helps regulate blood sugar and reduce cravings.

NAC (N-acetyl cysteine)
Take: on an empty stomach
Best time: morning or mid-afternoon
Why: Powerful antioxidant that supports liver and detox pathways.

L-theanine
Take: with or without food
Best time: morning + afternoon
Why: Calms the nervous system, makes you feel more creative, and enhances focus without any stimulating effects.

Rhodiola Rosea
Take: on an empty stomach
Best time: morning
Why: Adaptogen for energy and mood; uplifts the body

L-theanine and Rhodiola are the main ingredients in our Chill Pills!

Shop Chill Pills here

Vitamin C
Take: with or without food
Best time: morning or afternoon
Why: Supports immunity and collagen production; water-soluble.

DIM (Diindolylmethane)
Take: with food
Best time: lunch or dinner
Why: Helps with estrogen metabolism and hormonal balance.

Calcium
Take: with food
Avoid: iron supplements
Best time: evening
Why: Absorption is better with meals and pairs well with magnesium for bone health.

Melatonin
Take: on empty stomach
Best time: 30–60 min before bed
Why: Signals the body it’s time to sleep; not ideal long-term.

Glutathione (liposomal or NAC precursor)
Take: on empty stomach
Best time: morning
Why: Supports detox, oxidative stress, and cellular repair.

Taurine
Take: with or without food
Best time: pre-workout or PM
Why: Nervous system and bile support; calming or energizing depending on timing.

L-carnitine
Take: with carbs
Best time: pre-workout or AM
Why: Improves mitochondrial fat burning and endurance.

Resveratrol
Take with: fat
Best time: AM
Why: Antioxidant that supports longevity and metabolic health.

Turmeric/curcumin
Take: with black pepper and fat
Best time: with meals
Why: Reduces inflammation; needs fat and piperine to absorb well.

GABA
Take: on empty stomach
Best time: before bed
Why: Calming neurotransmitter that supports sleep onset and relaxation.

L-tyrosine
Take: on an empty stomach
Best time: morning
Why: Precursor to dopamine and thyroid hormone; great for focus and energy.

Timing your supplements right can completely change how effective they are. It’s not just about what you take—it’s about how and when you take it. Small changes like spacing your magnesium away from caffeine or pairing your iron with vitamin C can be the difference between “meh” and game-changing results.

Remember: consistency matters more than perfection, and you don’t need to overhaul your whole routine overnight. Start with a few key shifts, stay consistent, and track how you feel. Your body will thank you!

If you’re trying to lose weight, balance your hormones, or just feel better in your body—this is for you.

These are my pharmacist-backed picks for supplements that support fat-burning, appetite control, and metabolic health. They’re not magic pills. They work only if you’re consistent—moving your body at least 4x/week, walking 8–10k steps daily, and eating high-protein, mostly whole foods.

You don’t need to be perfect. You just need to be consistent.

Number 1. Oolong Tea (or Extract)

Dose: 300 mg standardized extract OR 2–3 cups brewed daily
When to take it: In the morning or 30 minutes before a workout
How long to use: Ongoing—expect increased energy and appetite control in 1–2 weeks, visible fat loss in 3–6 weeks
Who it’s best for: Anyone who wants a metabolism boost without overstimulating their nervous system (great for caffeine-sensitive individuals)

Number 2. Berberine (500–1200 mg/day)

Dose: 2 capsules daily before meals
Important tip: Do not take with multivitamins or probiotics—space them out by 2 hours
How long to use: Minimum 8–12 weeks for sustained metabolic impact
Who it’s best for: Those with belly fat, PCOS, insulin resistance, and sugar cravings
Results: Appetite control within 1 week; body composition changes by weeks 3–6

This is the Berberine I use and recommend! Click Here.

Number 3. Myo-Inositol Powder (2–4 g/day)

Dose: 2 scoops in the morning—add to coffee, matcha, or water (tastes like sugar)
How long to use: Minimum 3 months for full hormone/metabolic support
Who it’s best for: Women dealing with hormonal weight gain, insulin resistance, PCOS, PMS, or mood swings
Results: Cravings and energy improve in 1–2 weeks; visible body changes in 4–6

This is the myo-inositol powder I use and recommend! Click Here.

Number 4. Saffron Extract (30 mg/day)

Dose: 30 mg daily (follow the supplement label)
How long to use: At least 8 weeks for best results
Who it’s best for: People who emotionally eat, snack under stress, or crave junk food during PMS
Results: Reduced cravings within 1–2 weeks; better self-control by week 6–8

Number 5. Chromium Picolinate (200–400 mcg/day)

Dose: Once daily with any meal
How long to use: Minimum 4–6 weeks
Who it’s best for: Sugar crashers, post-meal fatigue, or mood-driven eating habits
Results: Cravings reduce within 10–14 days; can be combined with berberine for enhanced blood sugar support

Stacking Notes:

You can safely combine Oolong, Berberine, Inositol, and Saffron. If using Berberine and Chromium together, monitor blood sugar levels closely—they may lower blood sugar too much. As always, consult your doctor before starting any new supplement.

This protocol works—but only if you do! (For reference, I do the Fleur Berberine + Inositol and drink Oolong tea).

The wellness industry is filled with products and trends that overpromise and underdeliver. While some wellness habits are backed by science, others are nothing more than marketing gimmicks. Here’s a breakdown of some of the biggest scams in the wellness space right now—and what actually works instead.

Cortisol Face

The Scam: A trending idea that chronic stress alone changes your face shape, making it puffier or causing jowls.

The Reality: What people are calling “cortisol face” is actually Cushing’s syndrome, a medical condition caused by excessive cortisol due to adrenal dysfunction, tumors, or long-term steroid use. While mild stress-related fluid retention can happen, it does not drastically change facial structure.

What to Do Instead: If you’re concerned about high cortisol, focus on evidence-based stress management:

• Prioritize consistent sleep
• Incorporate resistance training, go on walks after meals, and drink electrolytes with water
• Maintain balanced blood sugar control with high-protein meals (avoid extreme fasting) If you suspect a hormonal issue, get actual lab tests instead of self-diagnosing.

If you want to support stress reduction and relaxation, shop our Chill Pills! They are 15% off during the month of March with the code CHILL. No, they probably won’t get rid of cortisol face if you have Cushing’s syndrome, but they do make you feel damn good and relieve stress + anxious symptoms!

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GLP-1 Supplements

The Scam: Over-the-counter supplements claiming to be “Nature’s Ozempic” and mimic prescription GLP-1 medications for weight loss.

The Reality: These supplements may contain ingredients that help stabilize blood sugar, but they do not work like GLP-1 receptor agonists (e.g., Ozempic, Wegovy). GLP-1 medications have been around since 2015 with a strong safety record and remain unmatched in weight loss efficacy. Some people don’t tolerate them—just like any medication—but implying that they aren’t safe to promote your Zempic* supplement (or similar products) is unethical.

Many of these so-called GLP-1 supplements contain proprietary blends, which is a huge red flag.

Why This Is a Problem:

• We don’t know if the product contains effective doses of active ingredients.
• The doses could be too low to work or too high, posing potential risks.
• Hiding ingredient amounts prevents transparency, making safety impossible to assess.
• I love Berberine from Fleur Supplements, but they advertise it as what it is- something that helps stabilize blood sugar and reduce cravings.

The Bottom Line: No food or supplement burns fat. If something truly “burned fat,” the weight loss industry would cease to exist. If these products were truly revolutionary, why have scientists and obesity researchers not discovered them until now? If any of its ingredients were that effective, why aren’t they first-line treatments for obesity?

Probiotics That Are Not Refrigerated or Shelf-Stable

The Scam: Many probiotic supplements on the market contain live bacteria that aren’t actually alive by the time they reach your gut.

The Reality: Certain probiotic strains (like lactobacillus and bifidobacterium) are highly sensitive to heat, light, and oxygen. If they aren’t properly refrigerated or formulated to be shelf-stable, they die before reaching your gut, making them completely ineffective.

What to Do Instead:

• Choose shelf-stable, spore-forming probiotics (e.g., Bacillus coagulans, Saccharomyces boulardii).
• Look for clinically studied strains (e.g., “Lactobacillus rhamnosus GG”).
• Get probiotics from fermented foods like kimchi, kefir, and yogurt—which contain live and bioavailable strains.

Blue Light Glasses

The Scam: Companies claim blue light glasses prevent eye damage, improve sleep, and reduce headaches.

The Reality: Blue light exposure from screens is not harmful to eye health—there’s no scientific evidence that it causes permanent damage. The real reason screens cause eye strain is from prolonged focus (not blinking enough) and poor contrast, not blue light itself.

As for sleep, blue light can delay melatonin production, but you don’t need expensive glasses to fix that.

What to Do Instead:

• Reduce screen time at night (or use night mode on devices).
• Change your laptop to night mode
• Change your iphone to night mode so your screen is a warm red at night.
• Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
• Improve sleep by getting morning sunlight and sticking to a consistent sleep schedule.

NAD+ Supplements

The Scam: NAD+ boosters claim to reverse aging, boost energy, and repair DNA by increasing cellular NAD+ levels.

The Reality: While NAD+ levels do decline with age, oral NAD+ supplements like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are better absorbed than most generic NAD+ products.

Instead of spending money on expensive NAD+ supplements, there are more effective ways to support cellular health.

What to Do Instead:

• Quercetin – Supports NAD+ preservation by inhibiting CD38 (an enzyme that depletes NAD+). I love the one by Fleur Supplements.
• NMN- A great precursor to NAD+
• Exercise – Resistance training and HIIT naturally boost NAD+ levels.
• Sufficient sleep & fasting – Optimizes mitochondrial function without expensive supplements.
• Niacin (Vitamin B3) – A much cheaper way to support NAD+ levels than overpriced NAD+ products.

My Thoughts?

The wellness industry is filled with overhyped trends and misleading claims, but the real solutions are simple:

• Eat nutrient-dense foods
• Prioritize exercise and movement
• Get high-quality sleep
• Manage stress effectively
• Meditate often
• Avoid overpriced gimmicks
• Get regular blood work done to see what YOUR body needs
• Ask and always do your research before splurging on a wellness trend

In the ever-growing world of wellness, supplements are big business, but not all of them are worth your money. Many products are overhyped, poorly absorbed, or ineffective, relying more on marketing than science. This post breaks down the top offenders and their legitimate, science-backed alternatives.

1. NAD+ Supplements – The Anti-Aging Hype

The Scam

NAD+ supplements claim to restore energy, improve cellular health, and slow aging by replenishing NAD+ levels.

The Reality

Oral NAD+ is ineffective because it gets broken down in the gut before reaching your cells.

How It Works:
NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme essential for mitochondrial function, DNA repair, and longevity pathways such as sirtuins. However, taking NAD+ directly is ineffective because it does not survive digestion or efficiently enter cells. Instead, the body synthesizes NAD+ from precursors like NMN and NR.

What Works Instead

-NMN (Nicotinamide Mononucleotide) – A direct NAD+ precursor that is better absorbed and efficiently converted into NAD+ inside cells. NMN is transported into cells and converted into Nicotinamide Riboside (NR), then into NAD+, supporting mitochondrial function and DNA repair.

-Resveratrol and Pterostilbene – Polyphenols that activate sirtuins, proteins that regulate aging and DNA repair. Sirtuins are NAD+-dependent enzymes that help maintain DNA integrity and mitochondrial function. Resveratrol enhances sirtuin activity, indirectly supporting NAD+ efficiency.

-Exercise and Intermittent Fasting – Naturally boost NAD+ levels by stimulating mitochondrial biogenesis and activating AMPK, a key longevity pathway. When energy demand is high, cells increase NAD+ production to fuel metabolism and improve cellular resilience. I do not recommend intermittent fasting for women, instead I recommend circadian fasting.

2. Multivitamins – A Nutrient Overload That Doesn’t Work

The Scam

Multivitamins claim to provide all essential vitamins and minerals in a single pill for optimal health.

The Reality

Multivitamins contain competing minerals, making absorption inefficient.

How It Works:
Minerals like calcium, magnesium, and iron compete for absorption, meaning the body cannot take in everything at once. Many use poorly absorbed forms such as calcium carbonate, magnesium oxide, and synthetic folic acid, making them ineffective. Instead of absorbing nutrients, the body often excretes them.

What Works Instead

-Targeted Supplementation (Based on Bloodwork) – Identifies actual deficiencies and supplements only what is needed. This prevents unnecessary competition between minerals and improves absorption.

-Bioavailable Forms of Vitamins and Minerals – Magnesium glycinate is better absorbed and supports energy and muscle function. Methylated B vitamins are ideal for individuals with MTHFR mutations who struggle with synthetic folic acid.

3. Laxative-Based Detox Teas – The Fake Fat-Loss Trick

The Scam

Detox teas claim to flush toxins, flatten the stomach, and promote rapid weight loss.

The Reality

They function as laxatives, causing temporary water weight loss but no actual fat loss.

How It Works:
These teas contain senna leaf and stimulant laxatives that increase bowel movements. However, detoxification is handled by the liver and kidneys, not the intestines. These teas do not remove toxins but simply force fluid loss through diarrhea.

What Works Instead

-Milk Thistle and NAC – Support natural liver detoxification by increasing glutathione production.

-High-Fiber Foods and Probiotics – Support healthy digestion without dependency on laxatives.

-Fiber from whole foods aids digestion, while probiotics promote gut health.

-For Weight Loss: Caloric Deficit and Strength Training – Weight loss is achieved through a combination of proper diet and exercise. Strength training preserves muscle mass and improves metabolism, leading to sustainable fat loss.

4. Glutathione Pills – The Overpriced Antioxidant Myth

The Scam

Glutathione supplements claim to boost immunity, detox the liver, and act as a powerful antioxidant.

The Reality

Oral glutathione is poorly absorbed, as most of it gets broken down in the gut before reaching cells.

How It Works:
Glutathione is the body’s master antioxidant, but supplementing it directly is ineffective because the body prefers to synthesize its own from cysteine. The best way to boost glutathione is by providing the body with its raw materials.

What Works Instead

-NAC (N-Acetyl Cysteine) – A glutathione precursor that is far more effective than taking glutathione itself. NAC supplies cysteine, the key amino acid needed for glutathione synthesis in the liver.

5. Greens Powders – Overhyped and Not a Vegetable Replacement

The Scam

A scoop of greens powder replaces real vegetables and provides all their health benefits.

The Reality

Greens powders lack fiber, enzymes, and hydration, making them a poor substitute for actual vegetables.

How It Works:
Processing removes fiber, an essential part of gut health and digestion. Heat processing degrades enzymes and water-soluble vitamins, reducing bioavailability. Many brands contain heavy metals, fillers, and artificial ingredients.

Who Should Take Greens Powders

People who struggle to eat vegetables but need micronutrient support.
People with digestive issues that prevent them from eating raw greens.

What Works Instead

-Spirulina and Chlorella – Whole food algae sources packed with chlorophyll, B vitamins, and protein. Spirulina supports mitochondrial function and inflammation reduction, while chlorella binds to heavy metals, helping detoxify the body naturally.

Final Thoughts: Stop Wasting Money on Overhyped Supplements

The supplement industry thrives on marketing, not science. If a product sounds too good to be true, it probably is.

The next time you consider a supplement, ask yourself whether it is truly necessary or just another overhyped product.

Grapefruit juice might seem harmless, but it can dangerously interact with certain medications and supplements. It inhibits CYP3A4, an enzyme that helps metabolize drugs in the liver and intestines. When this enzyme is blocked, drug levels can skyrocket in the bloodstream, leading to serious side effects.

If you take any of the medications or supplements listed below, avoid grapefruit juice or speak with your healthcare provider.

Medications to Avoid with Grapefruit Juice

Cholesterol Lowering Medications

These statins can reach toxic levels, increasing the risk of muscle breakdown (rhabdomyolysis) and kidney failure.

• Lipitor (Atorvastatin)
• Zocor (Simvastatin)
• Crestor (Rosuvastatin) (less affected but still should be avoided)

Calcium Channel Blockers (Risk: Low Blood Pressure and Dizziness)

These blood pressure medications can become too potent, leading to dangerously low blood pressure and fainting.

• Norvasc (Amlodipine)
• Procardia, Adalat (Nifedipine)
• Plendil (Felodipine)

Blood Thinners (Risk: Excessive Bleeding or Clotting Issues)

Some blood thinners can become too strong, increasing the risk of internal bleeding, while others may become less effective, raising clotting risks.

• Plavix (Clopidogrel) (Grapefruit juice reduces activation, making it less effective at preventing blood clots.)
• Xarelto (Rivaroxaban) (Grapefruit juice increases drug levels, raising bleeding risks.)
• Eliquis (Apixaban) (Same as above—risk of hemorrhage.)

Benzodiazepines (Risk: Extreme Drowsiness and Respiratory Depression)

These anxiety and sleep medications can accumulate in the body, leading to excessive sedation and breathing problems.

• Xanax (Alprazolam)
• Valium (Diazepam)
• Halcion (Triazolam)

PS… If you are currently using a benzodiazepine for anxiety or stress and want to explore a supplement that helps reduce stress- check out our Chill Pills below. They are formulated with Rhodiola, Magnesium Bisglycinate, L-Theanine, and Passionflower- helping you feel your absolute best!

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Antidepressants and Anxiety Medications (Risk: Serotonin Syndrome and Dizziness)

Taking grapefruit juice with these medications can lead to dangerously high serotonin levels and intensified side effects.

• Zoloft (Sertraline)
• Buspar (Buspirone)

Immunosuppressants (Risk: Kidney and Liver Damage)

These medications prevent organ rejection after transplants, but grapefruit juice can make them toxic.

• Neoral, Sandimmune (Ciclosporin)
• Prograf (Tacrolimus)

Erectile Dysfunction Drugs (Risk: Dangerously Low Blood Pressure)

These drugs already lower blood pressure—grapefruit juice can make it drop too much, leading to fainting.

• Viagra (Sildenafil)
• Cialis (Tadalafil)

Anti-Seizure Medication (Risk: Toxicity and Neurological Side Effects)

Grapefruit juice can cause this drug to accumulate to toxic levels, increasing side effects.

• Tegretol (Carbamazepine)

Antihistamines (Risk: Reduced Effectiveness)

Grapefruit juice prevents proper absorption, making these medications less effective.

• Allegra (Fexofenadine)

Gout Medication (Risk: Organ Damage and Toxicity)

Grapefruit juice increases drug levels, leading to toxicity and severe side effects like nausea and organ damage.

• Colcrys, Mitigare (Colchicine)

Supplements to Avoid with Grapefruit Juice

St. John’s Wort

• Alters CYP3A4 enzyme activity, causing unpredictable drug interactions.

Melatonin

• Increases melatonin levels, leading to excessive drowsiness.

CBD Oil

• Slows metabolism of certain drugs, increasing their potency and side effects.

Should You Avoid Grapefruit Juice?

If you take any of these medications or supplements, it’s safest to avoid grapefruit juice entirely. It can either amplify drug effects, making them dangerous, or reduce effectiveness, making them useless!

What Is Histamine Intolerance?

Histamine is a natural molecule involved in allergies, digestion, and brain function. Histamine intolerance occurs when the body accumulates too much histamine and cannot break it down efficiently, leading to symptoms like hives, migraines, gut issues, and congestion.

The body relies on two enzymes to clear histamine:

• Diamine Oxidase (DAO) – Breaks down histamine in the gut
• Histamine N-Methyltransferase (HNMT) – Breaks down histamine in cells

When these enzymes do not function properly, histamine builds up, causing symptoms.

Common Causes of Histamine Intolerance

1. Gut Issues (Leaky Gut, SIBO)

-A damaged gut lining reduces DAO enzyme production, making histamine harder to break down.
Symptoms: Bloating, acid reflux, IBS-like issues.

2. Chronic Stress & High Cortisol

-Stress triggers mast cells to release histamine, increasing symptoms.

-Rhodiola is an adaptogen in our Chill Pills that helps regulate the body’s stress response by balancing cortisol levels. By lowering cortisol, it reduces the activation of mast cells, which release histamine and contribute to symptoms like anxiety and allergic reactions. Rhodiola also supports neurotransmitter balance, promoting a sense of calm and improving resilience to stress. This makes it beneficial for individuals with histamine intolerance who experience heightened symptoms due to chronic stress.

– Click here to view Chill Pills and see how it can help you!

Symptoms: Anxiety, insomnia, unexplained allergic reactions.

3. Nutrient Deficiencies (B6, Magnesium, Copper)

-These nutrients support histamine breakdown. Low levels can impair enzyme function.
Symptoms: Fatigue, muscle twitches, histamine flares before periods.

4. Hormonal Imbalances (Estrogen Dominance)

-Estrogen increases histamine release and reduces DAO enzyme activity.
Symptoms: Worsening PMS, headaches before periods.

5. High-Histamine Diet

-Foods like aged cheese, wine, and fermented foods increase histamine levels.
Symptoms: Symptoms worsen after eating high-histamine foods.

Signs of Histamine Intolerance

Headaches & Migraines – Histamine dilates blood vessels, triggering migraines.

Itchy Skin & Hives – Excess histamine causes skin reactions.

Digestive Issues – Histamine increases stomach acid, leading to bloating and reflux.

Best Supplements for Histamine Balance

DAO Enzyme – Helps break down histamine from food. Take before high-histamine meals. Typically the dose is 4,000-20,000 HDU, taken 10-15 minutes before consuming high-histamine meals. This enzyme does not reduce overall levels in the body but helps break down histamine from food.

Quercetin & Vitamin C – Stabilizes mast cells, reducing histamine release. Quercetin is 500-1000 mg per day, and Vitamin C is 500-2000 mg per day. Take these with meals- quercetin is best absorbed with fat.

Magnesium & B6 – Supports histamine metabolism and prevents excess release. Use between 200-400 mg magnesium glycinate per evening. Use 25-50 mg of Vitamin B6 per day. I do want to note that when it comes to Vitamin B6, doses up to 50 mg daily are generally well-tolerated for histamine metabolism. However, anything higher than that may lead to neuropathy with long term use. So before starting B6, always ask your doctor what he or she thinks is right for you- whether that is your western doctor or functional medicine doctor.

Quick Hacks to Reduce Histamine Symptoms

Avoid high-histamine foods – Aged cheese, wine, vinegar, fermented foods.

Take Quercetin (500 mg) before high-histamine meals – Blocks histamine release.

Check for gut imbalances (SIBO, dysbiosis) – A damaged gut reduces DAO enzyme production.

My Final Thoughts:

Histamine intolerance is linked to gut health, stress, hormones, and diet. Addressing the root causes, using targeted supplements, and adjusting your diet can help naturally rebalance histamine levels and improve symptoms.

If your hormones feel all over the place—hello, mood swings, fatigue, bloating, brain fog, and cravings—it might be time to change the way you start your morning. Your body runs on a delicate balance of hormones, and what you do in the first few hours of your day can make or break that balance.

Let’s break down 8 essential morning habits that support women’s hormones, in a way that actually makes sense. 👇

1. Hydrate Before Anything Else

What Happens in Your Body:

• When you wake up, you’re dehydrated because you haven’t had water all night.
• Dehydration increases stress hormones (cortisol and aldosterone), which can make you feel tired, bloated, and foggy.
• Drinking water first thing helps your body flush out toxins, wake up your metabolism, and keep stress hormones in check.

Why Women Need This for Hormone Balance:

• Helps convert thyroid hormones (T4 to T3) for better energy and metabolism.
• Prevents dehydration-related PMS symptoms like headaches, cramps, and fatigue.
• Supports clear skin and better digestion.

What to Do: Drink at least 16 oz of water before coffee—bonus points if you add electrolytes.

2. Wait at Least 60 Minutes Before Coffee

What Happens in Your Body:

• Your body naturally has a morning cortisol spike, which helps you wake up.
• Drinking coffee too early overstimulates cortisol, which can make you feel jittery, anxious, and crash later.
• Over time, this can mess with your metabolism, blood sugar, and hormone balance, especially if you have PCOS or thyroid issues.

Why Women Need This for Hormone Balance:

• Keeps cortisol in check, so you don’t feel stressed and exhausted by noon.
• Reduces blood sugar crashes, which prevents PMS, cravings, and fatigue.
• Supports healthy estrogen and progesterone levels.

What to Do: Drink water and eat something first, then have coffee after 60 minutes.

3. Don’t Work Out on an Empty Stomach

What Happens in Your Body:

• Working out with zero food in your system increases stress hormones (cortisol and adrenaline), which can lead to muscle loss and blood sugar crashes.
• Women’s bodies are more sensitive to fasting, meaning fasted workouts can mess with your cycle, metabolism, and energy.

Why Women Need This for Hormone Balance:

• Keeps cortisol from spiking, which helps maintain a healthy cycle.
• Protects lean muscle mass, which is key for metabolism and insulin balance.
• Supports thyroid health, preventing energy crashes.

What to Do: Eat something small before a workout (banana and nut butter, eggs, protein smoothie) and hydrate with electrolytes.

4. Ice Your Face and Use Gua Sha

What Happens in Your Body:

• Icing your face reduces puffiness and inflammation by boosting circulation and draining excess fluid.
• Gua sha helps detox excess hormones like estrogen by moving your lymphatic system.

Why Women Need This for Hormone Balance:

• Helps clear out extra estrogen, reducing bloating and PMS.
• Improves thyroid hormone function, boosting metabolism.
• Gives you glowing, de-puffed skin.

What to Do: Ice your face for 30 seconds and use gua sha with light pressure.

5. Get Morning Sunlight

What Happens in Your Body:

• Morning sunlight regulates your internal clock, balancing cortisol and melatonin.
• This sets the tone for better sleep, energy, and hormone function throughout the day.

Why Women Need This for Hormone Balance:

• Keeps cortisol steady and balanced instead of spiking randomly.
• Helps boost dopamine and serotonin, which improves mood and focus.
• Supports healthy progesterone and estrogen cycles.

What to Do: Get 10 minutes of sunlight within an hour of waking up, no sunglasses.

6. Five Minutes of Mindfulness

What Happens in Your Body:

• Stress increases cortisol, which can throw off progesterone, estrogen, and blood sugar.
• Even five minutes of deep breathing or meditation can lower stress hormones and balance mood.

Why Women Need This for Hormone Balance:

• Helps increase progesterone, which calms anxiety and improves sleep.
• Supports adrenal health, preventing burnout and fatigue.
• Reduces PMS and hormone-related mood swings.

What to Do: Try a five-minute guided meditation on YouTube or take ten deep breaths.

7. Take Supplements That Support Hormones

What you will take depends on your needs. Here is why I like to use Chill Pills and Focus Pills in particular, as someone who wants to support her hormone health.

Chill Pills (Iris Supplements) – Stress and Cortisol Support

Tap here to get your Chill Pills!

Contains: L-Theanine, Magnesium Glycinate, Rhodiola Rosea

Why Women Need This for Hormone Balance:

• L-Theanine calms the nervous system, reducing stress and anxiety.
• Magnesium Glycinate helps with PMS, sleep, and progesterone production.
• Rhodiola keeps cortisol steady, preventing burnout.

What to Do: Take two Chill Pills in the morning to keep stress in check.

Focus Pills (Iris Supplements) – Brain and Hormone Support

Tap here to get your Focus Pills!

Contains: Bacopa Monnieri, Huperzine A

Why Women Need This for Hormone Balance:

• Bacopa Monnieri improves memory, focus, and mood.
• Huperzine A supports dopamine levels, which helps with brain fog and motivation.

What to Do: Take two Focus Pills in the morning for mental clarity and balanced hormones.

8. Limit Coffee to One Cup

What Happens in Your Body:

• Too much caffeine overworks your adrenal glands, increasing cortisol and insulin resistance.
• It also depletes magnesium and B vitamins, which you need for progesterone and estrogen balance.

Why Women Need This for Hormone Balance:

• Keeps cortisol from spiking too high, preventing anxiety and crashes.
• Helps support progesterone, which keeps your cycle regular.
• Prevents blood sugar imbalances that trigger cravings.

What to Do: Stick to one cup and drink it with food, not on an empty stomach.

Your hormones control everything—energy, mood, metabolism, skin, and more.

These eight simple morning habits will set you up for success, keeping your hormones happy and balanced all day long.

Start today and watch your energy, mood, and body transform! Xx

Intermittent fasting can be beneficial, but for women, it is not as simple as it is for men. Women’s hormones—especially estrogen, progesterone, and cortisol—are highly sensitive to fasting. If done incorrectly, fasting can actually backfire, leading to irregular periods, fatigue, metabolic slowdowns, and increased stress on the body.

The key to making fasting work for women is syncing fasting with the menstrual cycle and following circadian fasting rather than extreme fasting schedules.

Why Women Need to Fast Differently Than Men

Fasting Impacts the HPA Axis (Hypothalamic-Pituitary-Adrenal Axis)

The HPA axis controls stress, metabolism, and reproductive function. When fasting is too long or too frequent, the body perceives it as a stressor. This triggers the release of cortisol, a stress hormone, which can disrupt estrogen, progesterone, and thyroid function.

Unlike men, women’s bodies are more sensitive to stressors because they are biologically designed to prioritize survival and reproduction. If the body senses a food scarcity due to fasting, it may reduce progesterone production and slow down metabolism. Over time, this can lead to irregular cycles, worsened PMS, increased cravings, and difficulties with weight management.

Blood Sugar and Insulin Sensitivity Change Throughout the Menstrual Cycle

Women experience natural fluctuations in insulin sensitivity due to hormonal shifts throughout their menstrual cycle. The body’s ability to regulate blood sugar is different at various points in the cycle.

During the follicular phase, estrogen is rising, and insulin sensitivity is better. Women may tolerate fasting well during this time. However, in the luteal phase, when progesterone is dominant, blood sugar regulation becomes more challenging. Longer fasting windows during this phase can lead to blood sugar crashes, increased cravings, and heightened cortisol levels.

Because of these changes, women benefit from adjusting fasting windows throughout their cycle rather than following a strict fasting schedule every day.

The Best Way for Women to Fast: Syncing with the Menstrual Cycle

If a woman knows where she is in her menstrual cycle, she can adjust fasting to support hormonal balance.

Follicular Phase (Days 1-14, Starting from the First Day of the Period) – Best Time to Fast

During this phase, estrogen levels are rising, and insulin sensitivity is higher. This is the best time for a woman to experiment with fasting if she chooses to do so. Women can generally tolerate fasting better in this phase without negative effects on hormones.

Recommended fasting approach: A 12 to 14-hour fast may be beneficial, such as eating from 8 AM to 8 PM and fasting overnight.

Ovulation Phase (Mid-Cycle) – Energy is High, but Don’t Overdo It

During ovulation, estrogen peaks, metabolism is high, and energy levels are strong. Women may tolerate fasting well, but this is not the time to push longer fasts aggressively.

Recommended fasting approach: A 12 to 14-hour fast is still reasonable but should not be extended further to avoid unnecessary stress on the body.

Luteal Phase (Days 15-28, Before the Period) – Avoid Long Fasts

Progesterone is dominant in the luteal phase, metabolism speeds up, and blood sugar regulation becomes more challenging. Women may feel increased cravings and hunger during this time, which is normal and necessary for hormone balance. Extended fasting can put additional stress on the body, leading to more cravings, mood swings, and energy crashes.

Recommended fasting approach: Women should focus on balanced, consistent meals rather than fasting. It is better to avoid long fasting windows and instead eat regular meals to support progesterone production and maintain steady energy levels.

If fasting is continued during this phase, it should be reduced to a shorter 10 to 12-hour fast.

Key Takeaway:

If a woman chooses to fast, it is best to do so during the first half of the cycle (follicular and ovulation phases). The week before the period (luteal phase) is the worst time for fasting, as the body needs steady nourishment to support progesterone and blood sugar stability.

Why Circadian Fasting is the Best Approach for Women

If a woman does not track her menstrual cycle, has irregular periods, or is on birth control, it may be difficult to determine which phase she is in. In these cases, circadian fasting is the safest and most effective approach.

What is Circadian Fasting?

Circadian fasting aligns eating patterns with the body’s natural biological clock. Instead of extreme fasting windows, circadian fasting prioritizes eating during daylight hours and fasting overnight.

This approach works with the body’s natural rhythm, supporting digestion, metabolism, and hormone production without putting excess stress on the system.

Why Circadian Fasting is Better for Hormones

• Supports cortisol regulation by preventing unnecessary morning cortisol spikes.
• Balances blood sugar levels, reducing the risk of insulin resistance.
• Prevents thyroid suppression, which can occur with long fasting windows.
• Reduces stress on the body, allowing for more consistent energy levels and hormone function.

How to Do Circadian Fasting Correctly

Keep Fasting Windows Between 12 to 14 Hours Max

A natural fasting window of 12 to 14 hours overnight is ideal for hormone balance. An example would be eating from 8 AM to 8 PM and fasting overnight.

Longer fasts (16+ hours daily) can be too extreme for women’s hormonal balance, leading to increased cortisol and disrupted menstrual cycles.

Eat Within 30 to 60 Minutes of Waking

Skipping breakfast raises cortisol levels and disrupts blood sugar regulation. Eating early in the day supports a more stable energy balance throughout the day.

The best breakfast includes protein, healthy fats, and fiber to keep blood sugar steady. Examples include eggs with avocado and whole grain toast or a smoothie with protein, nut butter, and greens.

Stop Eating 2 to 3 Hours Before Bed

The body’s metabolism naturally slows down in the evening. Eating too late at night can disrupt melatonin production, which affects sleep quality, and interfere with insulin function.

A final meal by 7 PM or 8 PM supports digestion, improves sleep, and promotes balanced hormone function.

What If You Don’t Know What Part of Your Cycle You’re In?

If a woman has irregular periods, is on birth control, or does not track her cycle, the best approach is to follow circadian fasting rather than trying to sync with menstrual phases.

• Fast for 12 to 14 hours max overnight (example: 8 PM to 8 AM).
• Prioritize eating early in the day to support cortisol balance.
• Avoid long fasts before the expected period if symptoms like cravings, fatigue, or mood swings appear.

The Best Fasting Approach for Women

• Sync fasting with the menstrual cycle: Fast during the follicular phase, avoid fasting before the period.
• Follow circadian fasting: Eat earlier in the day, stop eating 2 to 3 hours before bed.
• Avoid extreme fasting (16+ hours daily): It can disrupt progesterone, thyroid function, and metabolism.
• Prioritize hormone-friendly meals: Always eat within 60 minutes of waking, and include protein and healthy fats to maintain blood sugar balance.

Women’s bodies thrive on balance, not extremes. Instead of following rigid fasting schedules, it is best to follow a natural rhythm that supports hormone health rather than working against it.

By making these adjustments, women can benefit from fasting without sacrificing their hormonal health, energy levels, or metabolism.