The Gut 360 Podcast

Episode 32: Top Foods for Hormone Health | How to Eat For Your Cycle, PMS & Women’s Health with Jessica Shand

Topics Discussed:

• What hormone balance really means

• Signs your hormones may be out of sync

• Protein and blood sugar for hormone health

• Why under-eating can disrupt hormones

• Exercise and stress: finding the right balance

• Sleep, cortisol and cycle health

• The top daily habits for healthy hormones

• What a healthy menstrual cycle looks like

• Why PMS affects mood and energy

• How to eat for each phase of your cycle

Find Eli Brecher here:

• LinkedIn | Eli Brecher

• Eli Brecher Nutrition Website | www.elibrecher.co.uk

• Eli Brecher Instagram | @elibrechernutrition

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Find Jess Shand here:

• Website | www.jessicashandhealth.com

• Instagram | @jess_shand_

Jessica Shand is one of the UK’s leading women’s health and hormone specialists, a Registered Naturopathic Nutritionist, Educator and author of The Hormone Balance Handbook.

She is renowned for redefining hormone balance through whole-body nourishment, targeted daily habits and an evidence-based functional food philosophy to female health optimisation.

Jess is passionate about bridging the gap between nutritional science and what women can realistically integrate into daily life. Her work translates complex physiology into clear, actionable strategies that create measurable, lasting change.

Her philosophy is rooted in the powerful belief that symptoms are the body’s way of communicating a need. At the heart of Jess’s work is teaching women to work with their biology, not against it. She champions nourishment that is both functional and joy-giving, and her approach helps women build a way of eating and living that restores trust in their bodies, supports hormonal resilience, and creates health that feels as good as it looks.

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About The Gut 360 Podcast

Welcome to The Gut 360 Podcast with Eli Brecher, a Registered Associate Nutritionist with a passion for gut health. This podcast will provide nutrition tips, mindset tools and actionable steps to help you thrive on your journey to a healthier gut and a happier you. The mission of this podcast is to empower you to optimise your nutrition and transform your gut health using a 360° approach to wellbeing, so that you can reclaim your life and unlock your full potential.

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