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Hormone Balance is as Easy as 1, 2, 3, 4! By Renata Trebing, Intuitive Nutrition Coach

Renata Trebing

Hormone imbalance is a big buzz word right now. There are so many people on social media that will tell you that you need to grab all kinds of hard-to-find ingredients and strangely named supplements that may cost a fortune!

While these things can help, I prefer to start off with something simple and easy. Real food! 

Nutrition is a powerful tool to help to naturally balance hormones. I like to encourage my clients to focus on 4 foods at each meal for optimal hormone balance:

  1. Protein

  2. Fiber

  3. Healthy Fats

  4. Greens

When we include these 4 foods in our meals, it helps us feel fuller for longer because it activates certain hunger hormones in the body that tell us we are feeling full, it regulates our blood sugar levels and over the long term helps with insulin sensitivity. In addition, healthy fats are essential for hormone production and synthesis, and consistent fiber intake can feed the good gut bacteria to help boost gut health too, which is directly tied into hormonal health. 

It’s a win-win-win-win combo! 

So how do you actually include these 4 food groups in a meal? I love a good smoothie! Smoothies are super quick to make as well as being nutritionally dense. This is my fave recipe for a hormone balanced smoothie that actually tastes good, like a Reese’s Peanut Butter Cup. My kids and husband love this smoothie recipe too. 


Chocolate Peanut Butter Smoothie

Servings: 1 person


1 tbsp chia seeds or flaxseeds

1 serving chocolate protein powder of choice e.g. vegan, whey, collagen etc. 

1 tbsp sugar free peanut butter (can sub for almond butter, cashew butter etc.)

1 large handful of spinach or kale 

½-1 cup ice, more if you like your smoothie with a thicker consistency 

1-2 cups water or milk of choice, use more liquid if you like a thinner consistency for your smoothie


  1. Add all ingredients into a high powered blender. Use ½ cup ice for a less thick smoothie, or use more liquid if you prefer your smoothie to have a thinner consistency. 

  2. Put the lid on the blender, and blend till smooth and creamy. 

  3. Enjoy immediately! 

Nourish Your Body cookbook

For more hormone balancing recipes, check out my #1 New Release cookbook, Nourish Your Body: A 30 Day Healthy and Delicious Meal Plan on Amazon at this link:

To Learn more about Renata and how to balance your hormones, visit the Nourish with Renata directory listing.


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