Hormone replacement therapy (HRT) can be helpful for some women, but it’s not always the right fit. Whether due to health history, intuition, or a desire for a more natural path, many women are seeking gentler ways to support their bodies during this time of transition—approaches that honor the whole person and work in harmony with the body’s innate intelligence.

In my one-on-one work with women, I’ve found that a holistic, layered approach is often the most effective. Rather than trying to “replace” hormones directly, we focus on supporting the body’s natural rhythms—calming the nervous system, nourishing the liver, and gently restoring hormonal balance from the inside out.

1. Liver Support: The Foundation of Hormonal Balance

If there’s one area I consider absolutely essential in natural hormone support, it’s the liver. Your liver plays a central role in metabolizing and clearing out used hormones—especially estrogen. When liver function is sluggish or overburdened, these hormones can build up or recirculate, contributing to estrogen dominance, mood swings, weight gain, and other common menopausal symptoms.

In my practice, I emphasize gentle daily liver support through foods like bitter greens (dandelion, arugula), cruciferous vegetables (broccoli, cauliflower), and herbs like milk thistle or schisandra. We may also explore supplements and/or essential oil blends that promote detoxification. Supporting liver health helps hormones move in the right direction and to the right places—setting the stage for everything else to fall into balance.

2. Adaptogenic Herbs for Hormonal Resilience

Adaptogens are herbs that help the body adapt to stress and maintain homeostasis. Many also directly support the endocrine system, making them valuable allies during perimenopause and menopause.

Herbs like ashwagandha, shatavari, maca, and holy basil can help stabilize energy, reduce cortisol, support mood, and encourage hormonal equilibrium. In one-on-one sessions, I often tailor adaptogen protocols based on each woman’s stress patterns, energy levels, and sleep rhythms—because not every herb is right for every person.

3. Aromatherapy with The Women’s Circle Collection

Essential oils are one of the most accessible and effective tools for emotional and hormonal support. In my one-on-one work, I often incorporate The Women’s Circle collection—blends I created to gently support the endocrine and nervous systems during midlife.

Clary sage is traditionally used in aromatherapy to support women’s hormonal transitions—not by mimicking estrogen, but by gently influencing the nervous and endocrine systems through the olfactory pathway. Its calming effect may help regulate the hypothalamus and pituitary gland, both of which play a central role in hormone signaling. Fennel, with a long history in herbal medicine for women, is often used in essential oil form to support digestion and ease abdominal tension, and is also being explored for its potential phytoestrogenic effects. Geranium offers emotional balance and may help soften the mood swings and inner restlessness that can arise during midlife. Together, these oils support more than just symptoms—they invite a return to body awareness, rhythm, and ritual.

4. Nervous System & Vagus Nerve Support

The nervous system is often the hidden piece behind hormone chaos. Chronic stress, anxiety, and poor sleep all feed into hormone imbalance—especially through dysregulation of the vagus nerve, which governs our rest-and-digest state.

Vagal toning through breathwork, cold exposure, humming, and specific forms of movement can tone the vagus nerve and restore balance. In coaching sessions, I guide clients through simple but powerful nervous system exercises that can have ripple effects across mood, sleep, digestion, and hormonal symptoms.

5. Phytoestrogen-Rich Foods

Certain plant compounds—called phytoestrogens—can gently mimic estrogen in the body and help ease symptoms of declining hormone levels. These foods don’t flood your system with synthetic hormones; rather, they offer subtle support.

Flaxseeds (especially ground), organic soy, fennel, and sesame seeds are common sources. I help clients incorporate these strategically, depending on where they are in their perimenopause journey, and always through whole foods, not isolated supplements, to support gentle shifts over time.

6. Lifestyle Foundations: Alcohol, Caffeine & Stress

Simple lifestyle shifts can have a major impact. Alcohol and caffeine, while common coping tools, often aggravate symptoms like hot flashes, anxiety, and disrupted sleep. Stress, too, is a major hormonal disruptor—it increases cortisol and can throw off the delicate dance between estrogen and progesterone.

Together, we look at what can be gently reduced or replaced—without rigidity. Think coffee alternatives, alcohol-free rituals, and stress-relieving routines that feel good, not punishing.

7. Targeted Supplementation for Support

While there’s no one-size-fits-all supplement protocol, certain nutrients consistently offer support for midlife women:

• Magnesium: Supports sleep, nervous system health, and muscle relaxation.
  

• B Vitamins: Crucial for energy, mood, and hormonal detox pathways.
  

• Omega-3s: Anti-inflammatory support for brain and cardiovascular health.
  

In coaching, I help women choose high-quality supplements tailored to their needs, and just as importantly, learn how to use them consistently and mindfully.

8. Exercise for Hormonal Health

Movement is one of the most underappreciated tools for hormonal balance—but not all exercise supports the body in the same way, especially during perimenopause and menopause. While high-intensity workouts can be helpful for some women, too much intensity (especially without proper recovery) may spike cortisol and place added stress on the endocrine system.

In my one-on-one work with women, I often recommend a mix of strength training, gentle cardio, and mindful movement like yoga, Pilates, or walking outdoors. Strength training, in particular, supports bone health, insulin sensitivity, and muscle maintenance—all key concerns during this life stage. But equally important is finding movement that feels good and sustainable, rather than punishing or exhausting.

The goal is to work with your body, not against it. Exercise becomes most powerful when it’s part of a larger self-care practice—supporting circulation, mood, detoxification, and a sense of embodiment.

Final Thoughts

Menopause is not a problem to be solved—it’s a transition to be supported. With the right tools and guidance, this can be a time of renewed clarity, strength, and connection to self.

If you’re ready to explore a natural path through menopause and want personalized support, I’d love to work with you. My one-on-one coaching weaves together plant medicine, science, and deep listening to help you feel grounded, empowered, and supported every step of the way.