Mood swings. Stubborn weight gain. Painful periods. Monthly breakouts. Relentless fatigue. Too often, these symptoms get brushed off as totally normal, “just part of being a woman.” But we know better now. They aren’t random or inevitable—they’re little red flags that something might be out of balance. So with #hormonebalance gaining popularity, the Hormone Reset Diet has entered the chat. Created by gynecologist Dr. Sara Gottfried, MD, the 21-day Hormone Reset Diet removes potential hormone disruptors—like sugar, alcohol, caffeine, dairy, gluten, and processed soy—from your diet in phases to target different hormones, including estrogen, cortisol, and insulin. The foods included (and excluded) and the phases of the diet are based on a quiz in Dr. Gottfried’s book, The Hormone Reset Diet, which is said to pinpoint the hormonal imbalances you may have.
Promising to “reset” your hormones, Dr. Gottfried’s plan suggests certain foods to help manage inflammation, exhaustion, and that overall feeling of being out of sync with your body. No supplements or medications required, just real food. But we’ve been here before—we’ve seen extreme cleanses, rigid food rules, and unrealistic routines that make women believe they’re not trying hard enough. So could the Hormone Reset Diet be any different? Does it actually support hormone regulation, or is it just another unsustainable and restrictive diet? And is there any real science behind it at all? Here’s what a registered dietitian says about whether the Hormone Reset Diet really works.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
Sahar Berjis is a registered dietitian, nutrition coach, and founder of Inner Health and Wellness. With over 20 years experience, she combines functional and traditional nutrition to guide her clients in their wellness journeys.
What Actually Is a “Hormone Reset?”
Alongside cycle-syncing diets and seed cycling, Instagram and TikTok are full of so-called “hormone salads,” “hormone-balancing green smoothies,” and “thyroid protocols.” Take raw carrot salad—shredded carrots dressed with olive or coconut oil, apple cider vinegar, and salt—framed as a hack to detox excess estrogen. Or cortisol cocktails, made with orange juice, coconut water, and a pinch of salt, claiming to lower the stress hormone cortisol and rev up energy. But beyond viral one-off recipes is the Hormone Reset Diet—one of the most talked about hormone-focused eating plans—offering a structured approach and touted as a guide to balancing hormones through food. Either way, they might grab your attention, but the science behind them is limited. And while “hormone-balancing” whole-food trends are generally harmless, anything sold as a cure-all? Immediate red flag.
Despite what TikTok might suggest, a “hormone reset” isn’t a detox, cleanse, or magical 7-day reboot. Sahar Berjis, RD, founder of Inner Health and Wellness, explained that reseting your hormones should really be about supporting your body so hormones can do what they’re designed to do: communicate, regulate, and find balance again. “Think less forcing, more supporting,” she said. “Nourish your body with the right foods, stabilizing blood sugar, reducing stress, and filling in nutrient gaps.”
What Is the Hormone Reset Diet, and Does It Work?
Each phase of Dr. Sara Gottfried’s Hormone Reset Diet focuses on a specific hormone. It starts with estrogen: non-organic meat is swapped for fiber-packed vegetables to help the body clear excess hormones. Next up is insulin, where sugar and refined carbs are replaced with protein and healthy fats to stabilize energy and curb cravings. Then comes leptin, the satiety hormone that tells you when you’re full, addressed by cutting processed snacks and high-fructose foods (think: fruits like apples, pears, mangoes and high-fructose corn syrup often found in sodas, fruit drinks, candy, and baked goods). Tossing out gluten may help promote thyroid function while eliminating dairy may prevent unwanted growth hormone. Finally, ditching alcohol is thought to help maintain healthy estrogen levels.
Pros and Cons of the Hormone Reset Diet
According to Berjis, the Hormone Reset Diet prioritizes balanced meals with protein, fiber-rich carbohydrates, healthy fats, and anti-inflammatory foods while also minimizing ultra-processed foods that disrupt blood sugar and increase inflammation. That said, many nutrient-rich whole foods like whole grains, beans, and some fruits are off-limits on the plan. Exclude processed foods and added sugars altogether, and the plan can quickly feel restrictive and hard to keep up. When a diet calls for skipping entire food groups, it can lead to nutrient deficiencies or worse, disordered eating patterns.
There’s no scientific proof that you can “reset” your hormones through the Hormone Reset Diet—or any other diet—on its own. But research shows that certain foods can influence hormone production and function. Whether you adjust your meals according to which phase of the menstrual cycle you’re in (AKA cycle syncing) or simply dial back on ultra-processed foods, being mindful about what and how you eat can help keep your hormone health in check.
But, Can It Work?
Berjis said yes, but only when food is paired with stress management. “You can eat all the ‘right’ foods, but if your nervous system is stuck in fight-or-flight, hormones struggle to respond,” she explained. When your nervous system is always “on,” the parasympathetic mode—where rest and repair happen— never kicks in. Chronic stress spikes cortisol, which can throw off insulin, leptin, thyroid, and even sex hormones. But when your body feels safe, it can reap the benefits of intentional nutrition, movement, and sleep (more on that to come).
How to Determine if The Hormone Reset Diet Is Right for You
There are telltale signs your hormones could use a tune-up, but there’s no universal reset that works for every body. “If you’re dealing with symptoms like stubborn fatigue, irregular cycles, PMS, mood swings, poor sleep, or unexplained weight changes, a reset may help—but only if it’s tailored to you,” Berjis said. Deciding whether the Hormone Reset Diet makes sense for you means looking beyond just symptoms. Berjis often uses micronutrient testing (a specialized blood test that measures how well the body absorbs and utilizes essential vitamins, minerals, antioxidants, and amino acids) to identify vitamin and mineral deficiencies that affect hormone production and stress resilience. Your decision should also involve revisiting the wellness basics—factors like lifestyle stress, sleep quality, and gut health. The takeaway? “A reset should feel grounding and supportive—not restrictive or overwhelming,” Berjis stressed.
Common Mistakes People Make When Trying to “Fix” Hormones Through Diet
Ahead, Berjis breaks down the most common missteps people make when trying to regulate their hormones through diet. Hormones aren’t just shaped by what you eat; they’re also taking cues from your sleep, exercise, and stress levels. “Hormones are team players—diet alone can’t do all the work,” she said.
- Eating too little and calling it “clean eating”: Undereating can disrupt hormones like leptin and thyroid, slowing metabolism and increasing fatigue.
- Cutting carbs completely: This can spike cortisol and throw off blood sugar, creating more hormone imbalance.
- Skipping protein, especially at breakfast: Protein helps regulate appetite and insulin. Forgoing it can increase cravings and make way for energy crashes.
- Jumping from trend to trend without giving any time to work: Constantly trying new diets doesn’t give the body a chance to adjust, making it difficult to tell what’s actually working.
- Ignoring stress, sleep, and gut health: Focusing solely on food misses the bigger picture since hormones rely on all these pieces working together.
Alternatives That Don’t Require Overhauling Your Diet
If the Hormone Reset Diet is a far cry from the way you normally eat, it could do more harm than good—and it probably won’t keep your hormones stable for long. Instead, there are simpler, science-backed ways to maintain hormone health without any drastic changes. Here are Berjis’ suggestions:
- Build balanced meals: Include protein, fiber, and healthy fats at every meal to keep blood sugar steady (like Greek yogurt with berries and almonds for breakfast, a quinoa, roasted vegetable, and black bean salad with olive oil for lunch, apple slices with peanut butter for a snack, and grilled salmon with sautéed spinach and roasted sweet potatoes for dinner).
- Eat regularly: Aim for meals every 3–4 hours to prevent stress hormone spikes.
- Support the nervous system daily: Think small, repeatable practices. Whether it’s morning sunlight, slow breathing with longer exhales, gentler workouts, regular meals, or DIY lymphatic massages, you’re helping your body feel safe and settle into a parasympathetic state where it can recover. “Even 5–10 minutes a day of breathwork, walking, or quiet time helps shift the body out of survival mode,” Berjis said.
- Protect sleep: “Consistent sleep and wind-down routines are one of the most powerful hormone resets available,” Berjis noted. Our bodies thrive on routine, so going to bed and waking up at the same time every day helps keep your circadian rhythm strong and makes your sleep more restorative. Part of that is unplugging pre-bedtime by doing low-stimulation activities, like journaling, meditating, crafting, or chatting with your partner about the day.
“Hormone balance isn’t about doing more—it’s about supporting the whole system,” Berjis emphasized. “When nutrition, stress management, gut health, and nutrient status align, hormones naturally follow. No extremes. No burnout. Just sustainable balance that lasts.”
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
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