Hack Your Hormones This Spring.
Interview with Registered Dietitian & Women’s Health Coach Alexis Brooks we talk about periods, importance of balancing hormones & gut health and more.
Interview done March, 12th, 2025
by Arianna Freels
Alexis Brooks, founder of Alexis Brooks Nutrition, As a Registered Dietitian for over 11 years with a Master’s in Nutritional Science, Alexis brings a wealth of expertise to her practice. Alexis’ signature approach, The Hormone Code™, is a testament to her commitment to getting to the root cause of hormonal imbalances.Alexis’s goal is to empowered to take control of their hormone health and live life to the fullest.
Arianna Freels: Thanks again for speaking with Brown Orchid! I am excited to get to chat with you! I have been following your TikTok page for a while. How did you get started in your field?
Alexis Brooks: I've been interested in nutrition and science since I was a kid. I remember one day during my sophomore year of high school saying to my dad, "I don't know what I want to be, but I know what I want to do". He asked me to explain and I went on to describe having my own office and helping people improve their health and prevent illness through food. Once he told me that he was a nutritionist, I dove into research and decided I wanted to become a registered dietitian. My first job as a dietitian was working at a large teaching hospital in Los Angeles.I later ended up working in outpatient settings for several years.
A:What are some myths you have noticed on social media about women's health you want to debunk?
AB: So many! But I often see diets marketed towards women that are way too low in calories or carbs. Ladies, we need more than 1200 calories. Eating too little is a good way to stress your body, disrupt your hormones, and even lose your period. Maybe another one is we don't need periods. We do! It's considered your 5th vital sign so just as we use blood pressure, respiratory rate, temperature, and pulse, your period is one too. So changes or problems with your period signal a health problem.
A: Let's talk about the Gut. I don't think a lot people realize, our digestive system is responsible on how our body functions. How much does gut health play in our overall health?
AB:Gut health is everything. It's where the majority of our immune system lives, it plays a role in neurotransmitters being made, mental health, mood, inflammation, and hormone health. Of course, it also where nutrients are absorbed. Poor gut health can cause many problems.
A:How can we repair our gut health?
AB:Choosing foods that are anti-inflammatory like berries, leafy greens, turmeric and ginger. Plus eating enough fiber from diverse sources- fruits, vegetables, nuts, seeds, legumes.Probiotics in the form of fermented foods like yogurt, kefir, sauerkraut and kimchi. Bone broth helps repair the lining of the intestine. You may also supplement. Stay hydrated. Take your time when you eat. Breathe deeply before and chew very well. Chronic stress, poor sleep, alcohol, and a sedentary lifestyle ruin gut health, so tend to these too.
A:What are some foods we need to incorporate to improve the digestive system?
AB: Apples, garlic, onion, berries, ginger, artichokes, oats, kefir, kimchi, and pickled veggies.
A: What are some things we do on an daily basis that are affecting our hormones? ( This can be related to gut health - things we do such as makeup, perfume, social media etc)
AB: Doom scrolling, skipping meals, not getting enough protein, going to bed late, and using products that have endocrine disrupting chemicals like fragrance.
A:Let's Piviot to reproductive health. I really want to emphasize especially in western culture such as the United States for example. There is an attack on womens bodies. As women what are some things , we need to protect our reproductive system?
AB: I think one thing that is empowering for women to do is track their menstrual cycles. Many apps that hold this data have privacy polices that may not be sound so having alternative ways to store the data is important. Whether that be a good ole notebook, notes section of your phone, or a different way. But having body literacy and understand your body's patterns is crucial. Also, protecting your mental health. Make sure you have solid ways to release your thoughts and emotions.
A: Including me, Millions of women deal with heavy periods. Heavy , bad cramps. especially the first few days of the cycle. What could some culprits of an " Bad Period" ( Heavy Bleeding, Painful Cramps etc)
AB: Too much inflammation and likely hormonal imbalance. These symptoms often come from estrogen excess. Also, physical, emotional, physiological, and environmental stressors.Such as poor quality sleep, sedentary lifestyle, endocrine disruptors, insulin resistance of blood sugar dysregulation, and chronic mental stress.
A: Iron & Vitamin D. In Black women it is common to have some sort of deficiency in both. How important is it and how can we increase our levels?
AB: Very! Iron is important in creating hemoglobin, which carries oxygen throughout the body. Vitamin D supports the immune system and lowers risk for fibroids, diabetes and many other conditions.Being low in either is pro-inflammatory. Depending on your levels you may need to supplement. There aren't many food sources for vitamin D but some include eggs, fatty fish and foods fortified with it. Iron is found in meat, seafood, eggs, beans, and leafy greens. It's not well absorbed in plant sources though so you must add a vitamin C source.
A:Cortisol: Directly taking about in Black Women. We have higher stress wether it is dealing with stress of various relationships, jobs or other traumatic events. We often bottle up emotions or work through the stress, not address it. How can we reduce high cortisol?
AB:Have an outlet. Lean into community. Invest in mental health therapy. Take media (news and social) breaks. Get out into nature.Nourish your body and your soul! And reset your circadian rhythm.
A: What do you want women to know about their cycles?
AB: Your menstrual cycle is from period to period and there are 4 distinct phases. Menstrual, follicular, ovulatory, and luteal. Your body's need change during each phase.If you are intuitive and work with it versus against it you'll notice you'll feel much better.
A: Black women are 3x more likely to develop fibroids than other racial groups. 70% to 80% of us will have them .Thus 2x as likely to receive a hysterectomy. what can we do to reduce our chances of fibroids.
AB :Make sure you have optimal vitamin D levels. Avoid endocrine disruptors.Eat plenty of fiber. Eat grass fed/pasture raised whenever possible.Get in lots of vegetables and antioxidants regularly. Make sure you prioritize having balanced blood sugars.Manage your stress, move your body, and get good quality sleep. Pay attention to changes in your body and address it with your provider early.
A: What are common symptoms that women should not ignore about their periods?
AB:Painful or heavy periods are not normal. Something is up that needs to be addressed. Also, your period shouldn't stop you from doing normal day to day tasks.
A: PCOS. Now in the social media more women are realizing they have some version of PCOS. Again espcially in Black and None- Non-White Hispanic women it is very common. What are tell tale signs of PCOS? How should we address and reverse PCOS symptoms?
AB: Long menstrual cycles>35 days, irregular periods, and the hallmark is really having high androgens (male hormones). This can cause coarse hair to grow on the face, stomach, back or chest while having thinning of hair on the head. Acne is another symptom.Insulin resistance is common too. Often but not always, stubborn weight gain. A good start is balancing blood sugars.
A: Hormonal Imbalances is such as huge factor. How can we fix our hormones?
AB:Start by balancing blood sugars. Eat protein, fat, and fiber with each meal. Get 7-9 hours of good quality sleep. Be in bed by 10pm. Reset your circadian rhythm but getting sun light to your eyes when you wake up. No checking your phone immediately. And make sure you sleep in darkness.
A: Endometriosis is also very common. What are the signs and when should you see a doctor? Is their a way to naturally cure Endo without medication.
AB: Heavy bleeding, long periods, chronic pelvic pain, pain with urination, defecation, or sex. Digestive issues like severe bloating just to name a few. I wouldn't say "cure" but yes it's possible to be treated and managed without medication.
A: What are your essential supplements?
AB:Omega 3, magnesium glycinate, NAC, and a multivitamin
A:What do you think about "Gut Healthy" sodas such as poppi, olipop , Healthaide Kombucha, bloom as alts to improve the diguestive system?
AB: They're fine to have sometimes but I wouldn't recommend leaning on them for gut health
A: What are your favorite products to recommend? ( This can help with periods, PCOS etc - items from Amazon, Target, Walmart, Ulta, Sephora etc.)
AB: Tens machine, Semaine, glassware for food storage
A: What does an ideal diet look like for someone who wants to repair gut health or PCOS?
AB:Anti-inflammatory that also prioritizes blood sugar balance
A: What are some ways to get your period back if you deal with irregular cycles due to PCOS?
AB: Balance your blood sugars. It's truly such an important aspect. This definitely means eating balanced meals but also moving your body regularly. Address sleep, stress, and products as well. Seed cycling can be helpful too.
A:What is the best advice you heard?
AB: When someone shows you who they are, believe them the first time.
Arianna: Last thing, what do you want women to know about their bodies?
Alexis Brooks: They are so powerful and wonderfully made. They're constantly communicating with us, we just have to listen.
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