Naturopath Dominique McGuire discusses her journey and tips for supporting hormone balance and digestive health.

 

Name: Dominique McGuire - The Pillars Naturopathy

Day Job: Naturopath, specialising in gut health and women’s health

Location: Sydney’s Northern Beaches, Australia

 

What inspired you to be a Naturopath?

I've always been fascinated by the body's ability to heal when given the proper support. My healthcare background showed gaps in conventional medicine, especially in preventative care and addressing root causes. Naturopathy bridges that gap, combining science with a holistic, whole-person approach to health.

 

Was your focus on gut health and hormones personal?

Yes, absolutely. I’ve personally experienced gut issues, hypothalamic amenorrhoea, and a history of very heavy, painful periods. These firsthand struggles made me realise how much they impact daily life, from energy levels and mood to overall well-being. Through my healing journey, I saw how powerful dietary and lifestyle changes could be, which led me to explore the gut-hormone connection. Now, with both personal and clinical experience, I love helping others navigate these challenges so they can feel their best and regain control over their health.

 

What are your non-negotiable daily health habits?

• Prioritising protein at every meal (30-40g per meal)
• Daily movement (low intensity on rest days!)
• Supporting my gut with diverse whole foods
• Magnesium glycinate before bed 
• Staying hydrated with electrolytes 

 

Silent ovulatory disturbances - what are they and what to do?

Silent ovulatory disturbances occur when ovulation is weak or doesn’t happen, but you still get a period, making them often go unnoticed. Signs can include irregular cycles, spotting before your period, PMS, or short luteal phases. Tracking basal body temperature (BBT) and progesterone levels can help confirm if you are truly ovulating. To support ovulation, focus on blood sugar balance, stress management, sufficient carbohydrates and fats, and key nutrients like magnesium, zinc, and vitamin B6.

 

Name some easy daily tweaks for hormone balance.

• Eat enough protein, healthy fats, and fibre to stabilise blood sugar.
• Eat sufficient carbohydrates - we need them! 
  
• Avoid skipping meals, especially breakfast.
• Reduce ultra-processed foods and seed oils.
• Manage stress with deep breathing, time outdoors, and better sleep. 

What are some simple gut health swaps for better digestion and health?

• Add fermented foods like kimchi, sauerkraut, and kefir for gut diversity.
• Increase fibre intake gradually and aim for 30 or more plant foods per week.
• Chew food properly and eat mindfully, away from distractions.
• Hydrate well with electrolytes or mineral-rich foods. 
• Swap artificial sweeteners, flavours and gums for real, whole foods (e.g. aspartame, sucralose, carrageenan).

 

Why is magnesium great for periods, and how do you get enough?

Magnesium helps relax muscles, reduces cramps, supports progesterone production, and aids in stress resilience. I love using magnesium glycinate for its calming effects before bed, or magnesium citrate if digestion needs extra support (aka regular poos!). Dark chocolate, leafy greens, and pumpkin seeds are excellent food sources.

 

What foods or nutrients help with cramps?

• Omega-3s from salmon, sardines, flaxseeds, and chia to reduce prostaglandins that cause cramps.
• Magnesium from avocado, nuts, seeds, and dark chocolate to relax muscles. 
  
• B vitamins from grass-fed meat, eggs, and nutritional yeast for hormone balance.
• Turmeric and ginger to combat inflammation. 

 

Do caffeine and sugar worsen period symptoms?

Yes. Caffeine can deplete magnesium and worsen PMS in some people, while excess sugar can spike blood sugar, leading to more cravings and mood swings. Instead of cutting them out completely, balance caffeine with protein and fats (especially avoid caffeine on an empty stomach), and satisfy sweet cravings with whole-food alternatives like dark chocolate, berries, or homemade protein treats.

 

Can you debunk period-craving myths? 

It is both. Hormonal shifts, especially in the luteal phase, can increase cravings for quick energy from sugar, carbs, and salt. Psychological factors like stress or restriction can amplify them. Instead of fearing cravings, I encourage clients to honour them in a way that supports their body, such as choosing nutrient-dense options that satisfy both the brain and hormones.

 

How can we ease bloating and support digestion during periods?

• Stay hydrated with electrolytes.
• Support the liver with bitter foods like lemon, rocket, and dandelion tea.
• Manage stress since cortisol directly impacts gut motility.
• Eat smaller, well-balanced meals if digestion slows.
• Prioritise magnesium and fibre to prevent constipation.

How does hydration impact period health? Any tips?

Hydration supports blood flow, reduces bloating, and prevents headaches, but plain water isn't always enough. Adding a pinch of sea salt, lemon, or an electrolyte mix can improve absorption. I'm loving Sodii at the moment.

 

What defines a heavy period and what causes it? 

A period is considered heavy if you're soaking through a pad or tampon every one to two hours, passing large clots, or bleeding for more than seven days. Causes can include low progesterone, estrogen dominance, fibroids, or nutrient deficiencies. It's important to investigate and not just accept it as normal.

 

Can diet help replenish blood and energy during heavy periods?

Absolutely. Heavy bleeding depletes iron, B12, and other key nutrients. Focus on:

• Iron-rich meals like grass-fed beef, liver (beef liver/spleen supplements make this easy!), or lentils with vitamin C for better absorption.
• Mineral-rich foods like bone broth and leafy greens.
• Protein and healthy fats to stabilise energy.
• A great meal is slow-cooked beef with root vegetables and a side of sautéed greens. I have a lamb shank recipe on my website! 

 

How do you personally define period self-care?

Listen to your body and adjust as needed, whether that means more rest, nourishing foods, or good movement. Self-care isn't just bubble baths; it's also about setting boundaries, reducing stress, and supporting your body with what it truly needs.

 

Why is period talk still taboo, and what’s your hope for the future?

Society has long treated periods as something to hide or be ashamed of when, in reality, they are a key indicator of health. Open conversations will empower people to understand their cycles, advocate for their health, and normalise period talk without stigma.

 

What’s your number one health message for all women?

Your body is constantly communicating with you. Do not ignore the signs. Whether it's fatigue, bloating, cycle irregularities, or cravings, these are not things to push through. They are signals that something needs support. Honour your body by listening to it, nourishing it, and advocating for your health.

 

MY CYCLE

• My period in 3 words: Rest, Reset, Nourish.
• Period self-care toolkit: Magnesium, heat pad, nutrient-dense food, electrolytes, period cup, period undies, and comfy clothes.
• Best period hacks: Prioritise protein and fats in the luteal phase to reduce cravings, and sip on ginger tea to ease cramps and bloating.
• Contraception of choice: Non-hormonal cycle tracking with fertility awareness (basal body temperature tracking) is great for body literacy and identifying ovulation. I’ve been using an Oura ring for the last 2.5 years, syncing it with my Natural Cycles app to track my fertile window. Before the Oura ring, I used a TempDrop and loved it too!
• On day 1, you'll find me: I have been known to get some of my best strength PBs on day one of my period! However, I usually have my chihuahua on my lap as a DIY heat pack on day 1, with ginger tea in hand.
• Scarlet pick: rae heat pad for sure! Not everyone has a chihuahua to use!