outsmart hormone havoc guide

Strategies to Balance Your Hormones for Optimal Health and Weight Management

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Outsmart Hormone Havoc

Hormones are responsible for regulating a wide range of bodily functions, including metabolism, hunger, and satiety.

We know how challenging it can be to maintain a healthy weight, especially as we age.

While there are a number of factors that can contribute to weight gain, one of the most significant and often overlooked factors is hormonal imbalances.

 When our hormones are out of balance, it can be difficult to maintain a healthy weight, no matter how hard we try.

In this book, we will explore the complex relationship between hormones and weight, and offer practical solutions for achieving hormonal balance and maintaining a healthy weight.

We will discuss the different hormones that impact weight management, including insulin, cortisol, estrogen, progesterone, testosterone, and thyroid hormones. And, we’ll discuss how their receptors are also key to consider.

We will also explore the various factors that can lead to hormonal imbalances, such as poor nutrition, lack of exercise, chronic stress, the mental load that women carry, and exposure to environmental toxins (which just keeps getting worse and worse!) I will provide practical tips and strategies for balancing hormones naturally, including lifestyle changes, dietary modifications, and supplementation.

“Integrative, evidence-based, practical and empowering. Jessica Drummond is a leader in integrative women’s health and her vast experience and compassion makes this a must-read!



– Trudy Scott, Author of The Anti-Anxiety Food Solution

person laying in bed with abdominal pain
black woman lying down with her hand on her stomach in pain on gray couch



An Overview of Hormones and Their Functions


Common Hormonal Imbalances


The Role of Nutrition in Hormonal Balance


Understanding Metabolic Health and Hormones


Stress and Its Impact on Hormonal Health


Lifestyle Changes to Support Hormonal Balance

CHAPTER 1: Hormones 101

An Overview of Hormones and Their Functions

Hormones are chemical messengers that are produced by the endocrine glands and are responsible for regulating a wide range of bodily functions. These functions include metabolism, growth and development, mood, reproductive processes, and the immune system.

The major hormones that play a role in weight management include.

INSULIN: Produced by the pancreas, insulin regulates blood sugar levels and promotes the storage of glucose in cells for energy. When insulin levels are high, the body is more likely to store excess calories as fat.

CORTISOL: Produced by the adrenal glands, cortisol is a stress buffering hormone that regulates energy metabolism and helps the body respond to stress. Chronically elevated cortisol levels can lead to increased abdominal fat storage.

ESTROGEN: Produced by the ovaries and adrenal glands, estrogen plays a key role in regulating reproductive processes and bone health. Low levels of estrogen are associated with weight gain, increased risk of metabolic dysregulation, and increased risk of osteoporosis.




“I highly recommend her book to my friends, family member, and clients as a resource and tool to help them thrive. I love this quote from the book, “When you focus on root cause healing, you learn to build your physical and emotional resilience.” You will find amazing strategies to begin your resilience journey in this book!”

– Dr. Rachael Miller, PT, DPT, IHPS, WHC



This eBook is a powerful resource for women’s health practitioners who work with perimenopausal and menopausal clients, as well as people who are curious about learning more about how to support themselves during this transition. 

Chapter 1: Hormones 101
Chapter 2: The Hormone-Weight Connection

Chapter 3: Hormones and Nutrition

Chapter 4: The Hormone-Weight Connection
Chapter 5: Sleep and Stress
Chapter 6: Balancing Hormones Naturally
Chapter 7: Medical Interventions for Hormonal Imbalances
Chapter 8: Putting It All Together: Your Hormone Healthy Weight Management Plan


“Often we focus on where we need to go instead of celebrating the success along the way. It feels so good to have the support and great knowledge that Jessica has to share. It really goes a long way. 6 months ago I was 30 pounds heavier, had thyroid problems, metabolism slow as you can imagine, felt stressed almost 100% of the time and felt sluggish along with that. No energy and I was an angry mom most of the time! And sex was a no-no, no way, no thank you, hurts too much! Fast forward to today and I am a true believer in “ask and it is given”.

I asked for help and direction and Jessica showed up! My life has almost completely changed. I feel healed from the inside out, 30 lbs lighter, mentally lighter, up for sex again and actually feeling vibrant! I feel very grateful and really know now anything is possible. We can heal our lives and our bodies. I just want to thank you, Jessica, for doing what you do and for being a light for us sharing your experience and wisdom and making a difference in the world! Big love!!”

Sinead Moffat

Life Coach

“Jessica is so wise. IWHI is a sanctuary for women who have felt totally dismissed or unsupported by the conventional “women’s health” medicine and programs out there.

Sometimes it’s serious conversations and sometimes it feels like a glass of wine with my girlfriends.

No matter what, the information and support is top notch and one of a kind.”

Lily Starling

NCMT, Holistic Business Evolution

“A few years ago, the pull to expand my knowledge brought me to IWHI, where I completed the Endometriosis Coaching program and most recently, the Business Mastermind & Women’s Health Coaching programs.


It was during this new adventure that I realized how my skill in coaching could benefit so many women beyond what I had been able to offer in my physical therapy practice.

I knew I could provide compassionate support to women in perimenopause and menopause to find within themselves the resources and tools that they had not been able to get from a traditional model of care.

I realized, both through my own journey and through what I was learning throughout the programs, that it takes a village of support, it takes listening and reflection to achieve optimal health and wellbeing.”

Jeanne Spadaccini


“Integrative, evidence-based, practical and empowering. Jessica Drummond is a leader in integrative women’s health and her vast experience and compassion makes this a must-read!

It’s both practical and empowering.

As a nutritionist working with women with anxiety, I am thrilled to have this comprehensive evidence-based book as a resource for those in my community who are on their healing journey.”

Trudy Scott

Author of The Antianxiety Food Solution

“I am a functional medicine/chiropractor and while I have had access to some of the best training, Jessica Drummond pulls it all together for you specific to women’s health issues.

She has a knack for keeping it clear and concise and simplified so you can easily integrate into your current practice. I love that Dr. Drummond stays up to date on research. She also has connections with the brightest minds in these areas of women’s health and brings them in to do lectures in the modules.

The content is very well organized and easily digestible. This has helped me niche down every further in my integrative women’s health practice.”

Dr. Mandy Marziaz

DC, WHC, Vital family Chiropractic


Dr. Jessica Drummond headshot with black background

Founder & CEO

The Integrative Women’s Health Institute

Dr. Jessica Drummond, DCN, CNS, PT, NBC-HWC has been passionate about supporting, caring for, and empowering people who struggle with women’s and pelvic health concerns throughout her 24 year career working as a physical therapist and clinical nutritionist.

Dr. Drummond’s trademarked approach is holistic, multi-pronged, and comprehensive, which combines science-informed research, functional nutrition application, lifestyle medicine strategies, nervous system regulation, mind-body connection, hormone balance, physical & manual therapy, and so much more.

While her private clients hold a special place in her heart, Dr. Jessica Drummond is equally passionate about educating and supporting clinicians and wellness professionals to become certified health coaches so they can confidently and safely provide integrative tools and treatment to their clients.