Female hormone health should be simple, yet today issues and imbalances are incredibly common. Maybe you’re even dealing with something yourself? PCOS (renamed PMOS) impacts around 13% of women globally, while hormonal fluctuations are increasingly linked to PMS, irregular cycles, painful periods, depression, anxiety and fertility challenges. So what’s driving the symptoms so many women are feeling every month? You may have been told your symptoms are ‘normal’, or at the fate of genetics, but did you know that so much of what contributes to hormone imbalances and uncomfortable cycle symptoms actually has direct links to your diet and lifestyle?
We’re not saying solving hormone symptoms is by any means straightforward, but what we are saying, is that you probably have more power over how you feel than you realise, and part 3 of our women’s health series is all about highlighting a few key areas that can make a big difference when we change our relationship with them.
Why Diet And Lifestyle Matter
Even though we hear from women all the time about how much Optimised Female or our Organic Grass-Fed Beef Liver and Celtic Oyster capsules have helped them, supplements are not a magic pill. It turns out that everything in life - from food to light, sleep and stress - is all having an impact on how we feel moment to moment and month to month. So, alongside whole-food supplements and working with a healthcare practitioner if you can, here are five pillars of hormone health, and how you can make small changes to support your cycle. If these resonate with you, simply choose one area to focus on first. Remember; small, consistent steps pave the way for sustainable change.
1. Stress
Cortisol is known as the ‘stress hormone’, and although small bursts of it are normal, beneficial, and we absolutely need healthy amounts of it in order to thrive, chronically elevated cortisol levels are an issue. Sometimes known as the ‘cortisol hijack’, in times of stress, the body prioritises making cortisol over sex hormones like progesterone and oestrogen. The world around us may be highly adaptable and advanced, but our brains are still running on ancient ancestral software and severe stress can be seen as life-threatening. In order to ‘survive’, the brain tells the body to prioritise making cortisol over sex hormones like oestrogen and progesterone, which can then lead to fertility challenges, because the body figures it’s more important to survive than make a baby right now. Stress doesn’t just cause reproductive issues though; the chemical hormone shift directly leads to PMS, irregular cycles, and symptoms like fatigue, as well as hormone imbalances that lead to ‘estrogen dominance’, mood swings and weight gain.
Action steps:
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Take a breath: Breathing techniques are some of the most effective yet simple ways to support the nervous system and reduce stress. Slow, deep breathing signals to your brain via the vagis nerve that it’s safe to relax, and cortisol levels often drop with even the most simple of breathing methods. Try a guided coherent breathing practise here, which helps slow the breath and calm the body and brain.
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Load up on vitamin C: Vitamin C is stored in the adrenals - the same place cortisol is made. Many animals can make their own vitamin c, and in times of stress, they make up to 13x more of it in order to support cortisol production and to protect themselves from the damaging effects of excess stress. Humans don’t make our own vitamin C, do we need much more of it if we’re stressed. Look to citrus, beetroot, peppers and kiwi for natural sources.
2. Sleep
Sleep plays a foundational role in regulating female hormones because the body's major reproductive hormones - oestrogen, progesterone, and luteinising hormone (LH) - are released in patterns closely tied to the sleep-wake cycle and circadian rhythm. Learn more about how your circadian rhythm influences hormone health in part 2 of the women’s health guide here.
During deep sleep, the hypothalamus and pituitary gland coordinate the release of hormones that control ovulation and the menstrual cycle, while sleep also helps regulate cortisol, the body's primary stress hormone. When sleep is insufficient or of poor quality, cortisol levels tend to rise, which can suppress the production of reproductive hormones and throw off the delicate balance between oestrogen and progesterone. This disruption is often what leads to worsened PMS symptoms such as mood swings, bloating, and breast tenderness, since progesterone (which normally has a calming, balancing effect) can fall out of sync with oestrogen. Because the menstrual cycle relies on consistent hormonal signaling night after night, even a few nights of poor sleep can have ripple effects, making quality sleep one of the more overlooked yet important factors in hormonal and reproductive health.
Action steps:
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Stabilise your blood sugar: If you wake up in the middle of the night, this may be a sign your blood sugar levels are unstable. During sleep, your liver uses glycogen by breaking it down into glucose to release into your blood, keeping blood sugar levels stable until the morning. If there isn’t enough glycogen to break down, blood sugar levels drop and cortisol levels spike, waking you up - again, as a survival mechanism. Focusing on a protein-rich breakfast helps stabilise blood sugar levels throughout the day, preventing sugar cravings at night which can send blood sugar levels wild. If you often wake at night, try an easy-to-digest combination of protein and carbs before bed to support sleep and more stable blood sugar levels. Many women tell us they make a healthy hot chocolate using the Grass-Fed Raw Cacao & Maple Sea Salt Beef Protein before bed.
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Consider your light environment: The blue light wavelengths emitted from screens and regular light bulbs can prevent the body from releasing enough melatonin to elicit restorative sleep. Not only this, but staring at your phone just before bed keeps cortisol and blood sugar levels high too, both majorly disruptive for sleep. Light is an incredibly powerful tool to support your sleep, so try getting plenty of morning sunlight upon waking, and avoid screens before bedtime - learn more about syncing with sunlight for hormone health here.
3. Gut and liver health
Gut and liver health are deeply intertwined with hormonal balance, particularly when it comes to how the body processes and clears oestrogen. The liver is responsible for metabolising hormones, breaking down excess oestrogen so it can be safely eliminated from the body, while within the gut, a collection of bacteria known as the ‘oestrobolome’ produce enzymes which influence how much oestrogen is reabsorbed back into circulation versus excreted. When gut health is compromised, whether through poor diet, low fibre intake, stress, or an imbalance in gut bacteria, this enzyme can become overactive, causing oestrogen that should have been cleared to be reabsorbed instead. Similarly, if the liver is overburdened, whether from alcohol, poor nutrition, or toxin exposure, it may struggle to metabolise hormones efficiently, allowing them to build up. Both scenarios can contribute to a state often referred to as ‘oestrogen dominance’, where oestrogen levels are high relative to progesterone. This imbalance is linked to a range of symptoms including heavier or more painful periods, worsened PMS, bloating, breast tenderness, mood swings, and even skin issues like hormonal acne. Supporting gut and liver health plays a meaningful role in helping the body maintain healthier hormonal balance and easing related symptoms.
Action steps:
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Sip bone broth: Bone broth is one of our favourite ways to nourish the gut. Research shows it helps reduce gut inflammation and can support healing of gut damage too. It’s also a naturally delicious source of trace minerals for hydration, and collagen and protein for gentle gut repair. We drink our Organic Grass-Fed Bone Broth every morning before coffee.
- Love your liver: Your liver relies on different nutrients for various phases of detoxification. Phase 2 detoxification is key for proper detoxification and hormone metabolism, and is supported by sulfur-rich foods like garlic, onions and leeks, cruciferous vegetables like broccoli and cabbage, and importantly B vitamins which are needed for methylation. Our Organic Grass-Fed Beef Liver is a naturally rich source of B vitamins in their most easily absorbed form.
4. Endocrine Disruptors
Endocrine disruptors are anything in our environment that negatively affects hormonal balance, and research shows they’re extremely common today, with studies noting that humans can experience widespread, continuous exposure to over 1,000 synthetic and industrial substances daily. These chemicals interfere with the body's hormonal system, either by mimicking natural hormones, blocking their action, or altering how they're produced and broken down. Because hormonal signaling relies on such precise balance, even small amounts of exposure can have a noticeable effect. Common culprits include BPA, found in plastics, food packaging, and till receipts, which can mimic oestrogen in the body. Phthalates and parabens, widely used in cosmetics, fragrances, and personal care products, can also exhibit oestrogen-like activity. Other notable disruptors include certain pesticides, which may interfere with hormone production, and PFAS chemicals, found in non-stick cookware and flame retardants, which have been linked to thyroid dysfunction.
Regular exposure to these chemicals has been associated with a range of symptoms, including irregular or heavier periods, worsened PMS, fertility difficulties, and thyroid imbalances, and in some cases may contribute to a higher risk of hormone-sensitive conditions.
Action steps:
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Ditch plastic: Because these substances are so embedded in everyday products, complete avoidance isn't always realistic, but small, practical changes can make a big difference. Opting for glass or stainless steel over plastic helps reduce the amount of microplastics you’re exposed to, and can make a significant difference to hormone health - as the Netflix documentary The Plastic Detox revealed.
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Filter your water: A good water filter can meaningfully reduce exposure to endocrine disruptors, since tap water is an often-overlooked source of hormonal contamination. Depending on the source, it can contain trace pesticides, PFAS ("forever chemicals"), heavy metals, and even pharmaceutical residues, including synthetic hormones, which standard treatment processes don't always filter out. A filter certified to reduce PFAS, chlorine by-products, and heavy metals, such as activated carbon or reverse osmosis, can significantly cut this daily exposure. Since water is consumed so consistently, filtering it is one of the simplest, most effective ways to lower overall toxic load and support better hormonal balance over time. Learn more and read our recommendations for different budgets here.
5. Nutrition
Of course, your nutrition plays a central role in hormone health, since the body relies on a steady supply of specific nutrients to produce, regulate, and metabolise hormones effectively. Blood sugar balance is particularly important, as frequent spikes and crashes can increase cortisol and insulin, both of which can disrupt the delicate interplay between oestrogen and progesterone and worsen symptoms like cramping, fatigue, and mood swings. Cholesterol, often unfairly demonised, is actually essential for hormone health, as it's the building block from which the body produces oestrogen, progesterone, and testosterone. Without sufficient cholesterol, particularly from healthy sources like eggs, oily fish, grass fed butter and avocados, hormone production can be compromised, potentially leading to irregular cycles or worsened PMS. A nutrient-dense, well-rounded diet is one of the most powerful tools for supporting long-term hormonal health. Here’s our guide to the top 5 nutrients for hormone health, cycle support and their food sources:
Female Cycle Support Nutrient Guide
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Magnesium: Helps ease cramps and supports healthy progesterone levels.
Best food sources: dark leafy greens, pumpkin seeds, dark chocolate. -
Vitamin B6: Supports progesterone production and helps the liver clear excess oestrogen.
Best food sources: grass-fed beef liver, chickpeas, salmon. -
Zinc: Essential for ovulation and progesterone production, helping to regulate the cycle.
Best food sources: oysters, beef, pumpkin seeds. -
Iron: Replenishes losses from menstruation and helps prevent period-related fatigue.
Best food sources: grass-fed beef liver, beef spleen, red meat. -
Vitamin D: Acts like a hormone itself and is linked to more regular cycles and better mood.
Best food sources: oily fish, egg yolks, sunlight exposure. -
Omega-3 Fatty Acids: Reduce inflammation and can ease period pain.
Best food sources: oysters, salmon, walnuts. -
Vitamin B12: Supports energy production and healthy ovulation.
Best food sources: grass-fed beef liver, oysters, eggs. -
Selenium: Supports thyroid function, which plays a key role in regulating the menstrual cycle.
Best food sources: Brazil nuts, oysters, eggs, beef organs -
Vitamin A: Supports hormone synthesis and healthy progesterone levels.
Best food sources: grass-fed beef liver, sweet potato, carrots. -
Choline: Supports liver function, aiding the clearance of excess hormones.
Best food sources: grass-fed beef liver, eggs, oysters.
Our top supplements for cycle support & hormone health
Whilst nutrition and lifestyle are the foundations of health, food-based supplements can play a key role in supporting healthy cycles and even reductino of symptoms. Which is best for you depends on your unique health situation. Here’s our most popular when it comes to supporting female wellbeing:
Beef Liver + Celtic Oysters
These are two of the most nutrient-dense foods on the planet. Rich in B vitamins, and natural sources of iron, copper, choline and zinc, they combine nutrients essential for female hormone health. Beef Liver has long been a traditional female-focused food for both preconception and post partum wellbeing , and back in the 1930s, researcher Weston A Price found that some of the healthiest people across the world priorotised seafood like oysters for female wellbeing. We find that women experiencing mild hormonal symptoms or who are looking for natural nutritional support really enjoy this combination.
“Have been using the Celtic oysters for a month an a half after having trouble with my monthly cycle. For the first time post-baby (1 year ago) my cycle has been within a month. I believe this is all down to these! Also feeling more energetic on a daily basis, and my period pains are next to nothing since using them.” - Danielle S.
“This is my third purchase of the Beef Liver now and its an absolute necessity in my routine. I've been taking during my luteal and menstrual phase and it's been a game changer for my energy levels” - Tracey P.
Optimised Female
Optimised Female is intended to support women experiencing moderate to significant symptoms related to cycle irregularity, hormonal imbalances, perimenopause and menopause. Made from 50% organic grass-fed bovine female reproductive organs (uterus, ovaries and fallopian tubes) as well as organic grass-fed liver and kidney, this product contains many unique compounds that work in tandem to support female health.
This real food supplement is best suited to support women as it may help to alleviate a variety of challenges related to fertility, hormonal imbalances, hormone related inflammation, painful cycles or significant mood swings, and symptoms that arise through life stage transitions like perimenopause and menopause. We find that those with more pronounced symptoms enjoy this supplement.
“I suffer from very heavy and painful periods usually, this month however, much more regulated and less pain, so I’m confident it’s working for me!.” - Claire K.
“These are my new happy pills! I’ve been increasing as it says each week by 1, I’m now on 4 a day and I’ve noticed the difference already, I’m not as cranky and I have a lot more energy throughout the day” - Sarah
Read our Women's Health Series Part 1 here
Read our Women's Health Series Part 2 here
Looking for personalised support? Reach out to our customer support team for individual guidance.
In Health
The APE Team