ENDOCRINE NUTRITION
How to impact hormones through food
Synthesize - Transport - Activate - Metabolize - Eliminate (STAME)
SYNTHESIZE
Provide protein & cholesterol, and cofactors for pathways & mitochondrial health; stimulate/inhibit enzyme activity through herbs, minerals, vitamins
TRANSPORT
Hydrate to improve blood & lymphatic flow; include protein & fat to serve as a carrier of the hydrophobic hormones to tissues
ACTIVATE
Enhance receptivity of cell to hormones by altering cell membrane composition with dietary fat & protein; Provide cell receptor substrates like phytoestrogens
METABOLIZE
Support metabolic detoxification phase I (cytochromes) and phase II (conjugation: sulfur, glutathione, methyl, acetyl, glucuronide) enzymes
ELIMINATE
Rotate diverse fibers to bind to metabolites and to create a healthy microbiome for proper elimination rather than recirculation of hormones
This is for informational purposes only. It is not
Always seek the advice of your physician
regarding a medical condition.
Quality protein
Balanced fats
Vitamins & minerals
Carotenoids
Adaptogenic plants
Adequate liquids
Quality protein
Balanced fats
Balanced fats
Quality protein
Phytoestrogens
Quality protein
Cruciferous vegetables
Polyphenol-rich fruits
High-antioxidant fruits
Diverse dietary fibers
Adequate liquids
Fermented foods
2023 Deanna Minich, PhD
intended to be a substitute for professional medical advice, diagnosis, or
or other qualified health provider with any questions you may have
treatment.
SELECT NUTRITION & LIFESTYLE APPROACHES FOR ENDOCRINE & HORMONE HEALTH*
Nutritional Support
Lifestyle Practices
PINEAL GLAND
Consciousness Conductor
Melatonin
PITUITARY GLAND
Intuitive Sage
ACTH, FSH, GH, LH, Prolactin, TSH, ADH, Oxytocin
THYROID GLAND
Authentic Integrator
Thyroid hormone
HEART
Passionate Expander
Peptides related to blood pressure
GUT-PANCREAS
Catalytic Transformers
Insulin, Glucagon
OVARIES-TESTES
Fertile Creators
Estrogen, Progesterone, Testosterone
ADRENAL-KIDNEY
Rooted Responders
Catecholamines, Cortisol, DHEA, Mineralocorticoids
Dietary protein (tryptophan)
Lutein-containing foods to help reduce effects of artificial blue light
Balanced fats
Quality protein
Blue-purple foods for cognition Cocoa flavonoids for mood
Sea plants rich in iodine
Brazil nuts for selenium
Foods rich in iron, zinc, magnesium
Vitamins: A, D, E, B vitamins
Foods for detoxification support
Dietary nitrates (beets, greens)
Green plants high in folate, chlorophyll, vitamin K1, potassium, and magnesium
Balanced fats
Prebiotic fibers
Sustainable carbohydrates
Digestive enzyme support
Bitter foods
Yellow foods such as lemon, ginger, pineapple, banana
Adequate hydration
Macro- & micro-minerals
Balanced fats
Colorful plant foods rich in phytoestrogens, carotenoids, plant sterols, and glucosinolates
Adequate hydration
Macro & micro-minerals
Quality protein
Sustainable carbohydrates
Vitamins: B vitamins, C Red foods high in polyphenols
Darkness at night
Bright light in the morning
Meditation
Music
Meditation
Dreamwork
Listening to one's intuition
Physical activity
Speaking one's truth
Singing and humming
Being compassionately honest
Chewing food mindfully
Physical activity
Walks in natural settings
Forest bathing
Deep breathing
Time for play
Work-life balance
Evaluating mental inputs
Creative arts
Healthy partnerships
Feeling emotions
Morning bright light
Resilience practices
Sleep hygiene
Grounding
Healthy boundaries
2023 Deanna Minich, PhD This is for informational purposes only It is not intended to be a substitute for professional medical advice, diagnosis, or treatment Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition
