Here’s What I Would Do If I’d Start My Hormone Health Journey All Over Again

Healing isn’t about perfection—it’s about progress. Here’s where to start.

If I could go back to the beginning of my health journey, I’d sit myself down and say: “Slow down. You don’t have to fix everything overnight.”

Back then, I was exhausted, overwhelmed, and desperate for answers. I tried every diet, every supplement, every “hack” that promised more energy and balanced hormones—only to find myself feeling even more depleted. What I didn’t realize was that true healing isn’t about chasing quick fixes. It’s about tuning into your body, understanding its deeper needs, and focusing on the foundations that create real, lasting change.

If you’re just starting out or feeling stuck, I hope these lessons help you move forward with more clarity, confidence, and self-compassion. Because healing isn’t about perfection—it’s about progress.

Stop Chasing Quick Fixes — Go for Root-Cause Healing Instead

WHY

Quick fixes might bring short-term relief, but they rarely address the underlying causes of symptoms. Root-cause health means looking deeper and asking, “What’s actually driving this imbalance?” Whether it’s related to gut health and digestion, nutrient deficiencies, inflammation, or underlying stress, identifying and addressing the root cause allows for sustainable, lasting change and true healing.

HOW

Think of this as a long-game approach. Get curious about your body’s deeper needs and start asking, “What is my body trying to tell me?” instead of “How can I make this symptom go away?”

Find a practitioner who’s dedicated to looking beyond symptoms to help you understand your unique root causes.

Real Food > Every Diet Trend Out There

WHY

I spent so much time jumping between dietary theories—vegetarian, keto, elimination diets—hoping to find the “magic” solution. But the answer was simpler: our bodies thrive on real, whole foods that are nutrient-dense and minimally processed. Elimination diets can have their place for short-term support, but over time they often lead to nutrient deficiencies and added stress on the body.

HOW

Keep it simple by building meals with a balance of high-quality protein, healthy fats, and fiber-rich carbs. Choose nutrient-dense foods your body can recognize, break down, and absorb.

Avoid ultra-processed foods, refined oils, refined sugars, and anything with ingredients you don’t recognize, and focus on quality and diversity rather than quantity.

Remember, small, consistent choices add up over time.

Prioritize Blood Sugar Balance

WHY

You can’t fix your sex, adrenal, or thyroid hormones unless you balance your blood sugar first. Blood sugar imbalance isn’t just a number on your lab tests—it directly impacts your mood, energy, and sleep. When blood sugar is out of balance, it fuels inflammation, drains energy, and disrupts hormone function.

I learned this the hard way during pregnancy when I was diagnosed with gestational diabetes. I thought I was eating “healthy,” but I was constantly exhausted, dealing with brain fog, and craving sugar. Once I started paying attention to my blood sugar—balancing my meals, eating enough protein, and reducing blood sugar spikes—I felt a shift in my energy, mood, and overall well-being. What I didn’t realize at the time was that this wasn’t just a pregnancy issue; it was a key piece of my health that had been off for years.

Balancing blood sugar helps stabilize mood and energy, reduce inflammation, and provide a strong foundation for balanced hormones across the board.

HOW

Build each meal and snack around protein, fat, and fiber. Don't skip meals. Starting your day with enough protein and fat sets the tone for much more stable blood sugar throughout the day. Pastries, fruit juice, cereal bowls, and high-glycemic fruit are not breakfast foods.

Avoid sugary drinks, seed oils, and refined carbs. Instead, opt for low-glycemic fruits (berries are my favorite) and vegetables and include quality proteins and healthy fats like avocado, olive oil, coconut oil, or fatty fish.

Food isn’t the only factor that affects blood sugar—lack of sleep, a sedentary life, and high stress also play a role, so make sure you address those as well.

Regulate The Nervous System & Build Resilience

WHY

You can’t heal in a constant state of fight or flight. When your body is in a sympathetic-dominant state, non-essential functions like reproduction and digestion slow down, and stress hormones like adrenaline and cortisol flood the system. You can have the cleanest diet, but if your nervous system is dysregulated, it won't make that much of a difference.

I used to think I was doing “everything right”—eating well, exercising, taking supplements—but I was constantly stressed, running on adrenaline, and burning myself out. My body was stuck in survival mode, and no amount of “healthy habits” could override that. It wasn’t until I actively started working on my nervous system—slowing down, practicing deep breathing, meditation, healing unresolved trauma that had kept my nervous system in a constant state of stress for years, and letting go of the pressure to do everything perfectly—that I truly felt my body start to heal.

While we can’t escape stress entirely, building resilience is key. It allows your nervous system to shift more effectively between sympathetic and parasympathetic states, preventing burnout and creating space for healing.

HOW

Practice mindful eating: slow down, chew your food well, and take a few deep breaths before each meal.

Try different stress-reducing techniques to find what works best for you: breathwork, grounding exercises, meditation, or gentle movement like yoga or walking.

Focus on building good sleep hygiene for better quality sleep, and make blood sugar balance a priority throughout the day.

Don’t Skip the Basics—They Matter More Than You Think

WHY

Trying all kinds of supplements and protocols without addressing the basics is like building a house without paying attention to the foundation. To achieve sustainable results and lasting change, you need to prioritize the fundamentals like sleep, natural light, movement, and time outside.

I used to search for the “one thing” that would fix everything—thinking a new supplement, diet, or protocol would be the answer. But the biggest shifts in my health didn’t come from the latest wellness trend; they came from the simplest things: getting morning sunlight, improving my sleep, managing stress, and eating real food. The things we tend to overlook are often the ones that matter most.

These simple yet powerful habits create a solid foundation for optimal health and healing, and there's really no skipping them if you want true, lasting change.

HOW

Get morning sunlight for 5–10 minutes each day to help reset your circadian rhythm and signal your body that it’s time to wake up.

Aim for 7-8 hours of quality sleep by creating a calming evening routine and avoiding blue lights and screens before bed.

Incorporate mindful movement each day—even a short walk or gentle stretching can make a difference.

Spend time in nature as much as possible. Go for a walk in the park, go hiking, forest bathing, pack lunch and enjoy a picnic on the beach - whatever works for you.

Start with Gut Health

WHY

The gut is the foundation of health, impacting not just digestion, but nutrient absorption, immune function, and even hormone metabolism. Gut imbalances might show up as digestive discomfort, but they can also present as weight loss resistance, hormone imbalances, low mood and energy, or skin issues. What happens in the gut doesn’t stay in the gut.

HOW

Eat as many polyphenol-rich foods as possible. Think blueberries, freshly ground flaxseed meal, raw cacao, cherries, pomegranate, curcumin, and green tea. Polyphenols essentially act as prebiotics for your gut bacteria. Prebiotics are like food for your good bacteria.

Include probiotics (fermented foods to boost the beneficial microbes in your gut).

Stay hydrated—water is essential for proper digestion, healthy gut lining, and nutrient absorption.

If you suspect imbalances like dysbiosis or gut hyperpermeability (leaky gut), consider working with a practitioner to address these issues.

Progress Over Perfection

WHY

Health is a journey, not a race—and it’s rarely a straight line. There will be ups and downs. Healing and health are deeply individual, so what works for one person might not work for another. This leads to a lot of trial and error, and that's okay. Focusing on progress, not perfection, helps you stay motivated and celebrate the small wins along the way.

HOW

Embrace small, consistent changes. Don’t rush the process—healing takes time. Disease didn’t manifest overnight, and healing won’t either.

On challenging days, be kind to yourself. Remember, even the smallest steps forward are still progress. Honor your growth, no matter how slow it may seem, because every step brings you closer to feeling your best.

If I could go back, I’d remind myself that small, intentional choices add up. Healing isn’t a race—it’s about learning, adapting, and trusting that every step forward is a step toward feeling your best.

No matter where you are in your journey, trust that your body is always working for you. Keep going—you’re closer than you think.

Thank you! ✨

A heartfelt thank you to everyone who supports my work here on Substack.

✨ P.S.

If you know someone facing health challenges related to blood sugar balance, hormonal or metabolic issues, or someone looking to take an active role in their health journey—or even someone who simply enjoys eating whole foods for better health—would you forward my Substack to them? I’d love it if you could share my page with a friend or restack it to your notes. Your support means so much to me—thank you! ✨

Stay wholesome,

Karina, CFNC