The Beginner’s Guide to Understanding Your Hormones

Demystifying Hormones: A Beginner’s Guide to Understanding Your Cycle and Taking Control of Your Hormone Health

Let me introduce you to BOND, the pioneering supplement brand redefining hormone health and women’s reproductive wellness. Founded by Caryn Johnson—CEO, Co-Founder, and a passionate advocate for women’s health—BOND was born from her personal journey through infertility and hormonal imbalance. Her mission? To empower women with easy-to-understand, actionable tools to support their cycles, balance their hormones, and feel their best—every single day. In this post, we’re breaking down hormone basics so you can better understand your body and start supporting it with confidence.

What Are Hormones, Really?

Hormones are chemical messengers that influence nearly every aspect of your health—think mood, sleep, energy, libido, metabolism, and your menstrual cycle. They’re produced by your endocrine glands—including your ovaries, adrenals, thyroid, and pituitary—and work together like an orchestra. When one hormone is out of tune, it throws the whole system off [1].

Meet Your Hormones: The Key Players

These are the most influential hormones in your monthly cycle and whole-body health:

Estrogen: Supports mood, skin, bones, and builds your uterine lining.
Progesterone: Balances estrogen, promotes calm, and supports pregnancy.
Testosterone: Small but mighty—it fuels libido, muscle tone, and energy.
Cortisol: Your stress hormone. Helpful short-term, but chronic elevation can cause hormonal chaos.
Insulin: Regulates blood sugar—affecting energy, cravings, and fat storage.
Thyroid Hormones (T3, T4): Control metabolism, body temperature, and overall energy [2].

Your Monthly Hormonal Cycle: Phase by Phase

Understanding your cycle phases helps you work with your body, not against it:

Menstrual Phase (Days 1–5): Estrogen and progesterone are at their lowest. You may feel tired or introverted as your body sheds the uterine lining.
Follicular Phase (Days 6–14): Estrogen rises, bringing higher energy, better mood, and increased creativity. It’s a great time to plan, socialize, or try new workouts.
Ovulatory Phase (Around Day 14): Estrogen peaks. You’re likely to feel your most confident, magnetic, and vibrant. Libido is typically higher here.
Luteal Phase (Days 15–28): Progesterone takes the lead. You may feel more inward-focused or sensitive. If hormones are imbalanced, PMS symptoms such as bloating, irritability, and fatigue may appear [3].

Circadian vs. Infradian Rhythms: A Game-Changer

Most health and fitness advice is based on the circadian rhythm—our 24-hour body clock. But women also have an infradian rhythm: a monthly hormonal cycle that affects our brain, metabolism, and immune system.

This means our needs shift week by week. The same workout, diet, or sleep schedule every day may not serve us long-term. Syncing your habits to your cycle can reduce burnout and improve energy, mood, and hormonal balance [4].

Eating for Hormone Health: Let Food Be Your First Support

Food is one of the most powerful ways to balance hormones naturally. Here’s what helps:

Phytonutrients (in colorful veggies and fruits) support detoxification and lower inflammation.
Phytoestrogens (in flaxseeds, sesame, and soy) can help modulate estrogen levels, especially during perimenopause.
Healthy fats (like omega-3s) are the building blocks for hormone production [5].

Tip: Try to eat 4–5 servings of veggies a day, prioritize fiber, and avoid skipping meals to keep blood sugar stable.

Why Diet Matters More Than You Think

Your body needs raw materials to produce hormones. When you’re missing key nutrients, imbalances show up quickly.

Common Nutrient Deficiencies That Affect Hormones:

Magnesium – Supports estrogen detox and reduces PMS symptoms
Iron – Lost during menstruation and essential for thyroid and energy
Vitamin D – Impacts fertility, mood, and immunity
B12 & Folate – Essential for ovulation and neurological function
Iodine & Selenium – Crucial for thyroid hormone production and metabolism [6]

Red Flags You Might Have a Hormonal Imbalance

You don’t need a diagnosis to know something’s off. Common signs include:

Painful or irregular periods
Mood swings or anxiety
Low libido
Acne (especially on the jawline)
Bloating or constipation
Trouble sleeping
Fatigue or brain fog
Weight fluctuations
Hair thinning or shedding [7]

Your Hormone Testing Checklist

If you suspect an imbalance, these are key labs to ask your doctor about:

Sex Hormones: Estradiol, Progesterone, Testosterone
Thyroid Panel: TSH, Free T3, Free T4, TPO antibodies
Stress Hormones: AM Cortisol or 4-point cortisol test
Blood Sugar: Fasting insulin, Glucose, HbA1c
Nutrient Levels: Vitamin D, Iron, Ferritin, B12, Folate

Keep in mind: timing matters. Hormones fluctuate across your cycle, so work with a provider who understands women’s health [8].

Best Female Health Supplements for Women

At BOND, we know the female body was never meant to be treated like a smaller version of a man’s. Our entire line of drinkable supplements is crafted for women’s hormone cycles—rooted in science, easy to use, and genuinely effective.

What makes BOND different?

Formulated by Experts: Developed in partnership with functional medicine doctors and women’s health experts.
Targeted by Phase: Each formula is created to support specific hormonal needs throughout your cycle.
Drinkable Delivery: Fast absorption, no pills, and delicious flavors you’ll actually look forward to.
Backed by Science: We use clinically studied ingredients and transparent dosing to support hormonal balance, fertility, mood, metabolism, and more [9].

Our top products include:

Daily Balance: A lemon-flavored daily multivitamin designed to stabilize mood, reduce stress, and support overall hormonal function.
Cycle Care: A strawberry-flavored blend that addresses PMS symptoms, supports estrogen detox, and eases menstrual discomfort.
Inositol: A lightly sweet powder to support ovulation, insulin sensitivity, and healthy cycles—especially helpful for PCOS.
Libido Boost: A berry-forward blend that promotes circulation, energy, and libido throughout the month.
Thyroid Revive: Targeted support for metabolism, energy, and mood—especially for women with sluggish thyroid function.
4-in-1 Female Probiotic: Gut, skin, vaginal, and immune support—clinically formulated for women’s unique microbiome needs.

Whether you’re looking to regulate your cycle, support fertility, ease PMS, or just feel more like yourself, BOND is here to help you take charge of your hormone health—one sip at a time.

The Bottom Line: You Deserve Better Hormone Care

Hormone health is whole-body health. At BOND, we believe women deserve answers, not gaslighting. If you’ve ever been told “it’s just stress” or “it’s part of being a woman,” we’re here to say: no more.

Start small. Tune into your cycle. Eat to nourish your hormones. And if you’re ready for daily support, check out BOND’s line of hormone-supporting drinkable supplements—formulated with your cycle and lifestyle in mind.

Citations

Klein, J. R. (2016). The immune system as a regulator of endocrine function. Frontiers in Immunology, 7, 469.
Altemus, M., et al. (2014). Sex differences in anxiety and depression: Role of testosterone and other hormones. Biological Psychiatry, 75(4), 312–319.
Torgrimson, B. N., & Minson, C. T. (2005). Sex and gender: What is the difference? Journal of Applied Physiology, 99(3), 785–787.
Smith, R. P., et al. (2018). The impact of circadian misalignment on human health. Sleep Medicine Clinics, 13(4), 457–474.
Michalakis, K., et al. (2013). The role of the endocannabinoid system in female reproductive tissues. Endocrine, Metabolic & Immune Disorders-Drug Targets, 13(4), 290–297.
Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: A review. American Journal of Obstetrics and Gynecology, 218(4), 379–389.
Briden, L. (2021). Hormone Repair Manual: Every Woman’s Guide to Healthy Hormones After 40. Pan Macmillan.
National Institutes of Health. (2022). Dietary Supplements for Women’s Health. Office of Dietary Supplements.
Azziz, R., et al. (2016). Polycystic ovary syndrome. Nature Reviews Disease Primers, 2, 16057.

Institute of Medicine. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. National Academies Press.

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