May 9, 2019 By Sarah White No Comments

Why you need to eat more healthy fats for balanced hormones.  A large portion of my hormone + fertility focused appointments revolve around optimizing my patient's diets. Great hormonal health begins with the foods you're putting in your body, so we naturally spend a good portion of time during initial consults discussing my patient’s daily food choices. At least once a day I have a new patient with PCOS, infertility, etc. sit across from me in a visit and proudly exclaim that they’re already doing a great job with their diet since stay far away from fats. This post is for…

April 16, 2019 By Sarah White No Comments

Periods shouldn't be miserable, they shouldn't be painful or make you want to lose it on everyone you come into contact with. Your cycle shouldn't cause breakouts, or extreme bloating and your period shouldn't require 40+ tampons & an iron transfusion each month. Even though these symptoms may be common, they're not normal! It is possible to have an easy & dare I even say enjoyable cycle when your hormones are balanced and supported with the right foods, exercise and supplements. Seed cycling is my favourite hormone-balancing food therapy. It's cheap, delicious and so incredibly easy to do. You simply…

April 8, 2019 By Sarah White 2 Comments

Hormone Balancing Lemon Blueberry Keto Flax Muffins In healthy women the menstrual cycle should be regular, painless and generally symptom-free. Unfortunately, I rarely see female patients with ‘perfect’ cycles. Irregular periods, infertility & hormonal acne are two of the most common reasons that women seek out my care. Many of weight-loss patients even have hormonal imbalances at the root cause of their inability to lose weight despite diet and exercise. This is due to the fact that women with estrogen dominance have been shown to burn 300 – 400 less calories everyday compared to women with ‘balanced’ hormone levels. Stress,…

April 1, 2019 By Sarah White No Comments

My Hormone Balancing DIY Rose Bath Salt Recipe Salt baths are great for much more than just relaxation. This recipe provides soothing magnesium to relax tense muscles and homegrown rose petals to reduce skin irritation and support hormone health in women. A bubble bath with these rose bath salts has become my go-to self care, especially near the end of my cycle. Roses have been traditionally used in the treatment of women’s hormonal imbalances to reduce PMS symptoms and even improve general reproductive health. Current research confirms what traditional herbalists have known for hundreds of years; the smell of roses…

May 3, 2018 By Sarah White 4 Comments

I believe that food truly is is medicine, and often prescribe functional foods like sesame seeds, flax seeds and pumpkin seeds to help my female patients optimize their hormone levels. There’s an ancient hormone-supportive technique called seed rotation, or seed cycling, which can be used to naturally boost estrogen levels when they should be highest in the first part of the female reproductive cycle (follicular phase) and progesterone levels in the second half (aka luteal phase). While there’s yet to be a placebo-controlled trial on the use of nuts and seeds to boost hormone production (which pharmaceutical company would fund that…

April 18, 2018 By Sarah White 3 Comments

I am a true believer that “food is medicine,” and often prescribe functional foods like sesame seeds, flax seeds and pumpkin seeds to help women optimize hormone levels throughout their cycle. There's an ancient technique is called seed rotation, or seed cycling, which can be used to naturally boost estrogen levels in the first part of the female reproductive cycle and progesterone levels in the second half. While there's yet to be a placebo-controlled trial on the use of nuts and seeds to boost hormone productive (which pharmaceutical company would fund that study?), it's still a food therapy I often use…

May 19, 2017 By Sarah White No Comments

My patients often ask me, "what's the unhealthiest thing that you eat/d0?", and up until 6-months ago my answer was always wine ... and the birth control pill. I was put on the birth control pill at age 15 to 'regulate' my hormones (FYI the pill doesn't actually regulate hormones AT ALL), and spent many years willfully blind to the dangers and side effects that come with taking synthetic estrogens & progestins. Fast forward 10 years later and I could no longer ignore the symptoms of synthetic estrogen dominance that were becoming worse and worse every year since my first pack of pills; I'm talking serious…

July 15, 2025 By Sarah White No Comments

Alcohol is a tricky topic; pros - we have studies showing that women who drink wine daily have lower BMI’s than those who abstain, plus moderate drinking has been linked to a lower risk of developing type 2 diabetes. cons - research confirms that drinking more than 7 glasses of alcohol weekly causes significant increases in serum estrogen levels, which can contribute to heavy periods, weight gain, PMS and breakouts. This change in hormone levels occurs because alcohol interferes with your ability to detoxify estrogen and can increase the body’s production of harmful estrogens and other inflammatory compounds. Unfortunately, it…

December 19, 2024 By Sarah White No Comments

Everyone needs a great Brazil nut based recipe in their holiday treat repertoire. Brazil nuts are an incredible source of dietary selenium [3 – 4 nuts = around 250mcg] to keep your thyroid functioning optimally while otherwise over indulging in Christmas cookies and cocktails. Selenium has been shown to increase conversion of thyroid precursor hormone T4 to the more metabolically active form T3 which improves metabolism and energy levels through this busy time of year. PrintChocolate Orange Thyroid Tarts Two of these little Brazil nut-based tarts gives you your daily dose of thyroid-loving selenium. They're also low in sugar &…

December 16, 2024 By Sarah White No Comments

It seems like most celebrities are on big pharma's latest injectable 'wonder drug'. Ozempic and other GLP-1 agonists are a class of medications used to treat type 2 diabetes and obesity. They work by mimicking the action of the hormone glucagon-like peptide 1, which helps to reduce blood sugar & appetite, primarily by slowing down digestion and triggering insulin release from the pancreas. While this drug may work for many it's not without significant cost and a pretty lengthly side effect profile. It also seems to have around a 50/50 success rate from what I'm seeing clinically in my patients,…