Fed up with fatigue, mood swings, PCOS, or other hormone-related symptoms?
Our hormone nutritionists use food and lifestyle to help you regulate your cycles and feel more balanced in your body.
Hormone health
Our hormone nutritionists can help with these health struggles
Concerns we support
Acne, perimenopausal & menopausal symptoms, low libido, weight change
hormone symptoms
Mood swings, fatigue, insomnia, Chronic Fatigue, depression, anxiety, trouble falling or staying asleep
Energy & Mood
PCOS, endometriosis, irregular periods, PMS, fertility, pregnancy, and postpartum
Reproductive health
Balanced hormones
start with the right fuel
You might have been told that hormonal health issues are something you “just need to live with.” Maybe a practitioner told you that losing weight is the only answer. In reality, nutrition and lifestyle are powerful tools for managing, reducing, and even resolving hormone imbalances.
Our Motto
How does nutrition
affect your hormone
health?
Stabilization. Production. Absorption.
Stabilizing blood sugar supports insulin regulation, reduces fatigue, and helps naturally balance hormones.
01. Blood Sugar
02. Nutrients
Protein, nutrient dense fats, vitamins, and minerals give your body the materials it needs to produce balanced hormones.
A happy gut improves nutrient absorption, reduces inflammation, and supports a calm, regulated adrenal system.
03. Gut Health
Our insurance-
based nutritionists
don’t sacrifice on
quality of care
If your insurance isn’t listed here, you can still see us! Out-of-network sessions may be partially reimbursable by your insurance. See our FAQs for details.
Insurance & Pricing
Being insurance-based means we can support you for longer, while still providing the in-depth, custom guidance you need.
In-network with:
Aetna
United Healthcare
Cigna
BCBS
Out-of-network pricing:
Intake: $150
Subsequent: $120
Regain control
over your mood,
energy, and cycles
How we approach hormonal health
Remember, we don’t try to do it all at once. We make sustainable changes, one at a time.
Eating and moving in sync with your menstrual cycle phases can help you feel more energized and balanced. As we make progress with your nutrition, we can find sustainable ways to eat with your body’s natural rhythms, from the menstrual phase to the luteal phase.
07. Sync with your cycle
Your body naturally detoxifies hormones, but if pathways aren’t flowing smoothly, it helps to have a little extra support. We may explore simple, enjoyable strategies such as exercises that move lymphatic fluid, sauna/steam treatments, or incorporating green tea, cilantro, or filtered water into your routine.
06. Support detox pathways
Endocrine disruptors are everyday chemicals that interfere with hormone systems. We can’t control everything, and we don’t want to obsess about it, but we can reduce our exposure. We may look at simple habits like swapping out plastic containers, choosing fragrance-free personal care, vacuuming and dusting more regularly, filtering your water, or checking your skin care ingredients.
05. Minimize endocrine disruptors
Even the most complete nutrition and supplement plan can only go so far in solving hormonal health symptoms, which is why we take a holistic approach to nutrition. We’ll guide you with lifestyle factors like stress management, exercise, and sleep management.
04. Build lifestyle habits
When you understand your body’s hunger and fullness cues, you can enjoy food without worrying about post-meal hormonal flare-ups. We’ll help you learn to listen to your body, allowing you to eat mindfully—instead of from a place of panic and anxiety.
03. Embrace intuitive eating
A balanced gut helps improve adrenal function, which is exactly what we want for hormone health! We’ll work on prioritizing fiber, fermented foods, hydration, and possibly a quality probiotic. We may also suggest a GI map test to get a full picture of your microbiome.
02. Improve gut microbiome
We’ll find simple changes in your daily meals and snacks to help regulate your blood sugar. Blood sugar stability is crucial for hormone health, particularly in conditions like PCOS, where insulin resistance is a concern. When your blood sugar is constantly up and down, it stresses the endocrine system, which can escalate symptoms.
01. Balance blood sugar
Here’s how we do it
We won’t tell you to scrap carbs or overhaul your entire pantry.
60-minute initial intake session
Weekly or bi-weekly 55-minute sessions
Personalized nutrition, supplement, & lifestyle plan
Ongoing communication with expert dietitians
Slow. Specialized. Supportive.
You’ll practice small, incremental habits that work with your lifestyle, so changes are sustainable and effective.
Meet our hormone
health nutritionists
get evidence-based care
Our dietitians specialize in using nutrition and lifestyle strategies to help you balance hormones naturally and sustainably.
Areas of focus: Blood sugar balancing, gut health, prenatal and pregnancy nutrition
MS, CNS, LDN
Nina Shamloo
Based in: Vancouver, WA
Areas of focus: Pediatric nutrition, eating disorders, gut health, hormone health
MS, CN, LDN, CNS, NBC-HWC
Saundra Kamman
MS, CN, LDN, CNS, NBC-HWC
Saundra Kamman
Saundra is a functional nutritionist with advanced training in Ayurveda, holistic nutrition, and Western herbalism. Her approach blends evidence-based strategies with traditional wisdom to create highly personalized care that supports gut health, hormone balance, eating disorder recovery, stress management, and whole-body wellness.
Danielle
I worked with Kate every other week for a little over six months. Three months after I’ve “graduated” I am amazed at how much better my relationship is with food and with myself. Food used to have an immense amount of power and control in my life and I constantly felt guilty and ashamed. Through working with Kate, I have developed compassion for myself and my body. I know how to make educational nutritional decisions and I can enjoy food and experiences that used to give me a lot of shame and anxiety. What's been amazing is how much I use the tools she gave me this long after our work together - the little choices that felt like mountains feel easier every day. Working with her changed my life.
"I am amazed at how much better my relationship is with food and with myself."
Elle
“I had bad stomach issues and anxiety, and primary care would tell me, ‘Just lose weight and you'll be fine.’ Plenish helped me finally resolve those stomach issues by teaching me to build habits I can keep.
Instead of obsessing about calories or a perfect plate, like I had tried for so long, they had me focus on listening to my body and building little routines. It’s about small changes that stick. If you just want to lose 10 pounds, they’re not for you—and that makes it feel like a very safe space.”
"If you just want to lose 10 pounds, they’re not for you—and that makes it feel like a very safe space.”
Heather
“I felt sort of an instant connection with Kate. She has a way of making you feel very supported and handling sensitive issues gently. She would break everything down so well for me. We weren’t going to worry about not eating snacks this week—we were going to worry about adding different colors of food, getting enough fiber at breakfast. Just little tiny achievable metrics that, when practiced as a whole, were actually digestible. That step-by-step approach really helped me.”
“When you’re dealing with binge eating disorder, the weight of it feels impossible, but she made it digestible — no pun intended.”
Book a free 20-minute call to make sure we’re a great fit
After your free consultation, we’ll pair you with one of our nutritionists who specialize in hormonal health.
Liberate your plate
Do you work with clients who are trying to lose weight?
Do you accept HSA and/or FSA payments?
Do you take insurance?
What are your practitioner's qualifications?
How long does it take to balance hormones with nutrition?
Are there specific foods that help with hormone health?
Are there specific foods that help with hormone health?
Supporting hormonal health with nutrition is less about eating specific foods and more about bringing your body into balance. There are no “magic superfoods.” Instead, we work on the bigger picture factors like balancing blood sugar and supporting gut health. Your nutritionist will help you choose foods to support your hormonal health—in a way you can actually enjoy and sustain!
How long does it take to balance your hormones with nutrition?
This is highly individual. We have worked with people everywhere from 3 months to over a year. Think about how long you have been dealing with your symptoms. It’s not going to be an overnight switch! Real, sustainable change that takes time, but it’s so worth it.
What are your practitioner's qualifications?
Our practitioners are Licensed Dietitian-Nutritionists (LDNs), Certified Nutrition Specialists (CNS), and Registered Dietitians (RDs). This means each person has a master's-level degree in nutrition. They also have undergone extensive training focused on their areas of specialization.
Do you take insurance?
Yes! We accept Aetna, Cigna, and United Healthcare. If you plan on using insurance, please check with your insurance before booking a call to verify benefits. Most people pay $0 for their nutrition sessions through insurance.
For out-of-network, we can create a “super bill” for reimbursement. With this, you can coordinate with your insurance company to see what they will and will not reimburse.
Do you accept HSA and/or FSA payments?
Yes, we accept both HSA and FSA payments.
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