For Jessica Taylor, hormones aren’t “moods” or “mayhem” - they’re information. As a naturopath and nutritionist, she blends science, nature and nervous system care to help people understand what their cycle is really saying. Think less “just deal with it” and more practical tools for PMS, cramps, cravings and burnout.

Name: Jessica Taylor

Pronouns: she/her

Day job: Naturopath & Nutritionist

Location: Melbourne/Mornington Peninsula/Online

 

Describe your work in one sentence.

I work with people to uncover what’s really going on beneath their health symptoms and support them in feeling more connected and at ease in their bodies.

 

What drew you to hormones and women’s health?

It was a very natural progression for me. I began my career in nutrition and quickly realised that simply addressing diet wasn’t enough; I was always asking why. It was an intuitive evolution shaped by my own observations, experiences and philosophy around health and medicine.

There are many personal reasons behind it too, but I remember travelling in Peru towards the end of my nutrition degree and having this deep realisation, I knew I needed to work in this space. Through my own health challenges and seeing where conventional medicine often fell short, I became fascinated by how the body functions as an interconnected system.

What drew me to naturopathy was its ability to bridge science and tradition, combining evidence-based clinical practice with the wisdom of nature. I was captivated by how nutrients, herbs and lifestyle shifts could restore balance, not only biochemically but also emotionally and energetically.

Hormones are such a fascinating area of health. They can make us feel vibrant and alive when in balance, but when disrupted, they can deeply affect mood, energy, metabolism, relationships and the way we experience ourselves. I’ve always loved how dynamic the menstrual cycle is - each phase brings its own strengths and subtleties - and my goal is to help people experience that rhythm as something empowering and effortless rather than burdensome.

The body is incredibly intelligent, and I’ve always been passionate about understanding how each system influences the next - how stress affects hormones, how gut health shapes mood, how our environment affects expression. Working in women’s health and hormones became a natural extension of that curiosity, because it’s an area where those connections are so beautifully, and often sensitively, expressed.

 

How does your approach differ from conventional care?

My approach looks at the why behind symptoms, not just how to suppress them. Conventional medicine often manages period issues through symptom control, like prescribing the pill, painkillers or hormonal treatments, which can be helpful short-term but don’t always address what’s driving the imbalance.

In naturopathic and functional medicine, I’m looking upstream at how stress, gut health, nutrient status, liver function and inflammation are influencing hormone balance and cycle health. Rather than isolating the reproductive system, I see the menstrual cycle as a reflection of whole-body health.

I also focus on education and connection, helping people understand their own cycle, what their symptoms are communicating and how to work with their body rather than against it. The aim isn’t just to have a regular period, but to feel balanced, calm and resilient throughout the entire cycle.

For someone new to cycle tracking, where should they start?

The best place to start is simply by observing. You don’t need to do everything at once; just begin by tracking your cycle length, when your period starts and ends, and how you feel throughout the month. Patterns often appear quickly.

From there, basal body temperature charting and cervical mucus tracking are two tools I really love. They give us valuable insight into hormonal changes. Temperature is typically lower in the first half of the cycle, then you’ll often see a slight dip before ovulation and a clear rise afterwards. That rise should stay elevated through the luteal phase.

These shifts can tell us whether ovulation has occurred, how strong it was and how well progesterone is being produced. If the temperature doesn’t rise or isn’t sustained, or if the luteal phase is short, that can offer important clues about what’s going on hormonally.

Cycle tracking isn’t just about fertility; it’s one of the simplest and most empowering ways to understand your body’s rhythms and overall health.

 

What signs does each cycle phase give us that we tend to ignore?

Each phase of the cycle comes with its own messages, but we often override them because life doesn’t slow down enough for us to listen.

In the follicular phase, the week or so after your period, energy usually starts to build. You might feel clearer, more social and naturally more motivated. This is the body’s way of saying it’s ready to grow, create and take on more.

Around ovulation, we tend to feel our most vibrant and magnetic. Libido increases, communication flows more easily, and there’s often a sense of confidence and connection. I love ovulation and how it makes me feel. I once heard Lorde say, after coming off the pill after 15 years, that ovulation is the best drug in the world, and it couldn’t be truer. I feel like I could take on the world.

The luteal phase is where we often miss the cues. Energy starts to turn inward; we need more rest, stable blood sugar and slower movement. When we ignore that and keep pushing, symptoms like irritability, bloating or anxiety tend to get louder. It’s the body asking for balance. I find it important to listen to these cues, so symptoms don’t escalate.

During menstruation, the body is in a natural process of release, both physically and energetically. For some, that brings a sense of relief or clarity; for others, it can feel depleting. It depends on what’s been happening in the cycle leading up to it. For people with conditions like endometriosis or more inflammatory patterns, this phase can be especially challenging, and that is valuable information about how the body is communicating. Rather than labelling it as a good or bad phase, I see it as a reset - an opportunity to slow down, listen and notice what your body is expressing.

When we pay attention to these rhythms, it becomes less about managing symptoms and more about learning when to expand and when to retreat, which is ultimately what cyclical balance is about.

 

Why do periods feel different month to month?

Our cycle is incredibly responsive to what’s happening in our lives. Hormones don’t operate in isolation; they’re influenced by stress, sleep, nutrition, illness, travel, changes in exercise and even our emotional state. So it’s normal for periods to feel different month to month.

For example, after a few weeks of higher stress, poor sleep or skipped meals, you might notice a shorter luteal phase, more PMS or a heavier bleed. Other months, when you’ve had space to rest and nourish yourself, your period might arrive more smoothly. The cycle is essentially a monthly reflection of how supported and safe your body feels.

Rather than trying to make every month the same, I encourage people to see these shifts as feedback - your body communicating how it’s coping. By noticing patterns and responding gently, with more rest, more protein or better boundaries, you start to work with your cycle rather than against it. That awareness alone can make the experience far less frustrating and far more empowering.

 

Is PMS inevitable, or a sign something’s off?

PMS isn’t inevitable; it’s more of a signal than a sentence. It’s your body communicating that something in the hormonal rhythm or stress response needs attention.

In a balanced cycle, you might notice subtle shifts before your period - feeling more inward, craving rest or slower days - but it shouldn’t feel extreme or disruptive. When PMS symptoms like mood swings, bloating, fatigue or breast tenderness become intense, it usually points to an underlying imbalance such as low progesterone, unopposed oestrogen, nutrient deficiencies, inflammation, poor sleep or chronic stress.

From a naturopathic perspective, PMS is the body’s feedback loop. It shows how the nervous system, liver, gut, and hormones interact. When we support those systems through food, herbs, stress management and lifestyle interventions, symptoms often soften or disappear completely.

So PMS isn’t something we just have to put up with. It’s an opportunity to listen more closely and work with the body, not against it.

What does a healthy period look like - flow, colour, symptoms?

This looks slightly different for everyone, but in general, a healthy period is one that arrives regularly, flows smoothly and doesn’t leave you exhausted. The average cycle is around 28 days, but anywhere from 26 to 32 days can be normal as long as it is consistent for you.

Bleeding usually lasts 3 to 7 days, beginning with a steady flow rather than days of spotting beforehand, and tapering off gradually. The colour is typically a fresh or deep red with minimal clotting. Flow shouldn’t be excessively heavy or very light. Heavier bleeding, frequent clotting or flooding can indicate higher oestrogen, poor progesterone clearance, thyroid issues or low iron stores. Very light or short bleeding may point to low oestrogen, inadequate uterine lining development or general nutrient depletion.

You might experience mild cramping or pelvic heaviness on the first day, but pain should be manageable and not interfere with normal activity. Energy may dip slightly as hormones shift, but mood, concentration and daily functioning should remain stable.

Clinically, a healthy menstrual cycle reflects balanced communication between the brain, ovaries, adrenals and thyroid, along with adequate nutrient status and efficient hormone detoxification through the liver and gut.

 

What foods help most in the luteal phase for PMS or cravings?

In the luteal phase, our metabolic rate and caloric needs increase slightly, which is why cravings often appear. Rather than restricting, I encourage people to work with that shift by choosing foods that stabilise blood sugar and support progesterone production.

Focus on magnesium- and B-vitamin-rich foods such as leafy greens, avocado, pumpkin seeds, eggs and whole grains, as these nutrients help regulate mood and nervous system function. Protein and complex carbohydrates at each meal help reduce irritability and sugar cravings by keeping glucose stable.

Include zinc- and vitamin B6-rich foods like chickpeas, lentils, seafood and turkey to support progesterone synthesis, and omega-3s from fish, chia or flaxseeds to help modulate inflammation and reduce breast tenderness or period pain.

Many people also benefit from gently increasing their intake of slow-burning carbohydrates such as sweet potato, quinoa, or oats in this phase to support energy and serotonin production. Keeping hydration and electrolytes steady can also help with fluid retention and headaches.

Clinically, the goal in the luteal phase is to nourish rather than restrict, supporting blood sugar, neurotransmitters and hormonal balance to make the premenstrual week calmer and more stable.

 

How can food support energy and mood in the follicular phase?

The follicular phase is when hormones like oestrogen start to rise, and energy naturally begins to build. It’s a great time to focus on foods that support that growth and renewal process.

Emphasise iron-rich foods such as grass-fed red meat, lentils, and pumpkin seeds to replenish iron lost during menstruation. Pair them with vitamin C–rich foods like citrus, berries or capsicum to optimise absorption.

Include high-quality proteins and B-vitamin sources such as eggs, salmon, chicken or turkey and whole grains to support neurotransmitter production and stabilise mood as oestrogen increases. Cruciferous vegetables like broccoli, kale and cauliflower are especially valuable here because they help the liver metabolise oestrogen efficiently and reduce the risk of hormonal excess later in the cycle.

You can also lean into lighter, fresher meals that reflect this naturally more energetic phase. Hydration and fibre are key for maintaining digestive regularity and supporting hormone clearance.

Clinically, the goal in the follicular phase is to restore nutrients, support oestrogen metabolism and build steady energy, setting up a healthy foundation for ovulation and the rest of the cycle.

 

What herbs or nutrients can safely help reduce cramps?

Yes, several herbs and nutrients can be very effective at reducing period pain when used appropriately. Painful periods are often linked to inflammation, prostaglandin imbalance and uterine tension, so the focus is on supporting muscle relaxation, reducing inflammation and improving circulation.

Magnesium is one of the most researched nutrients for period pain. It helps relax smooth muscle tissue in the uterus and can significantly reduce cramping. I often combine this with vitamin B6 for additional nervous system support, although you shouldn’t self-prescribe B6 supplements. Omega-3 fatty acids from fish oil or algae also help balance inflammatory prostaglandins, which can lessen both pain and heavy bleeding.

From a herbal perspective, everyday options like ginger and cinnamon can be very effective for easing cramps and inflammation. Both can be used in teas or cooking to support circulation and reduce uterine tension. Chamomile is another simple herb that helps relax muscles and calm the nervous system, especially when taken regularly in the lead-up to your period.

The underlying cause still matters, whether it’s endometriosis, excess oestrogen or nutrient deficiency, but these are safe starting points for many people. When used alongside good nutrition and stress support, they can make a significant difference in both pain intensity and overall cycle comfort.

Clinically, under the guidance of a naturopath, we might use herbs such as cramp bark, black haw, peony, turmeric, ginger, dong quai, motherwort or corydalis. The herbs chosen depend on the underlying presentation and whether the pain is more inflammatory, congestive, hormonal or related to nervous system tension.

How does gut health impact hormones?

Gut health plays a major role in hormonal balance. The gut influences how we metabolise and clear hormones, particularly oestrogen, through the estrobolome, the collection of gut bacteria involved in oestrogen recycling. When gut function or microbial balance is disrupted, excess oestrogen can be reabsorbed into circulation instead of being excreted, contributing to symptoms such as PMS, bloating, heavy periods and breast tenderness.

The gut also indirectly affects hormones through inflammation, nutrient absorption, and the stress response. Chronic gut inflammation or dysbiosis can raise cortisol and disrupt the HPA–HPO axis, altering ovulation and progesterone production.

You might suspect your gut is out of sync with your cycle if you notice bloating, constipation, diarrhoea or nausea that fluctuates with hormonal changes. Skin breakouts, low energy, sleep disturbances, or worsening PMS can also point to gut–hormone imbalance. Elevated histamine can play a role here too, as oestrogen and histamine share a feedback relationship that can affect both digestion and sleep quality.

Clinically, when we improve digestion, microbial balance and liver detoxification pathways, we often see smoother cycles, reduced PMS and more stable energy throughout the month.

 

How does stress show up in our cycle?

It is one of the most overlooked drivers of hormonal disruption. When we’re under ongoing stress, the body prioritises survival over reproduction. The brain down-regulates communication along the HPA–HPO axis, which can delay, weaken or even suppress ovulation altogether.

Physiologically, cortisol production increases at the expense of other hormones because pregnenolone, the precursor to progesterone, is diverted toward cortisol synthesis. Over time, that can lead to low progesterone, contributing to anxiety, poor sleep, short luteal phases and more pronounced PMS. Chronic stress and burnout can also lower DHEA-S, oestrogen and testosterone, leaving people feeling flat, fatigued and less resilient, and causing lighter bleeds.

Stress also raises prolactin levels, which can further suppress ovulation and disrupt luteal function, and it increases inflammatory prostaglandins that heighten pain and cramping. This is particularly relevant in conditions such as endometriosis and PCOS, where inflammation and hormonal imbalance already exist, and stress tends to amplify both.

It also depletes key nutrients, especially magnesium, zinc and B vitamins, which are protective for hormone synthesis, neurotransmitter balance and uterine muscle relaxation. As these nutrients decline, stress tolerance and cycle stability can worsen, creating a feedback loop.

The physical effects are wide-ranging: irregular or painful cycles, mid-cycle spotting, heavier bleeds or worsening PMS. Stress also influences how we metabolise and respond to hormones, often heightening oestrogen sensitivity and inflammatory signalling.

Clinically, supporting nervous system regulation is one of the most powerful interventions for menstrual and reproductive health. When cortisol is balanced and the body feels safe through rest, nourishment, breath, connection, and appropriate herbal or nutritional support, hormone communication naturally rebalances.

 

What’s one daily ritual to support hormones?

One of the simplest and most powerful rituals is eating breakfast within the first hour of waking, with protein, healthy fats and fibre. It sounds small, but it helps stabilise blood sugar and cortisol, which directly affect the HPA–HPO axis and set the tone for hormonal balance throughout the day.

When blood sugar is stable, the body feels safe. This reduces the stress load on the adrenals and supports consistent ovulation, progesterone production and steady energy. Clinically, I see this makes a massive difference in PMS, anxiety, fatigue and cycle regularity.

If you pair that with a few minutes of grounding or deep breathing before reaching for your phone, you shift your nervous system into a state that supports hormone communication rather than stress signalling. These small, repeatable rhythms are what make hormones predictable again. They may sound simple, but the effects are huge.

 

What’s the first step for someone with heavy, painful or irregular cycles?

The first step is to understand why. There is always a reason a cycle becomes heavy, painful or irregular; hormones don’t fluctuate at random. Working with a qualified women’s health naturopath can help you uncover the cause, whether that is nutrient deficiency, thyroid dysfunction, inflammation, stress, endometriosis or PCOS.

A practitioner will take a full case history, assess your symptoms in context and order relevant testing, from basic bloods to functional hormone panels or gut and liver assessments. They can also collaborate with your GP for scans or further investigations if needed.

Once you know what’s driving it, treatment becomes much more targeted, and often the solution is simpler than expected.

 

How can we support hormone recovery post-pill or post-partum?

Whether it’s coming off the pill or recovering post-partum, the key is to support the body’s recalibration phase rather than rush it. Both transitions require the endocrine system to find its rhythm again, and that depends on nutrient repletion, nervous system balance and restoring ovulatory function.

After the pill, focus on replenishing nutrient stores depleted by hormonal contraception, particularly zinc, magnesium, B vitamins (especially B2, B6, B12, and folate), selenium, CoQ10, vitamin C, and optimising vitamin D levels. These nutrients are essential for ovarian function, mitochondrial energy and hormone metabolism. Supporting liver and gut function helps clear residual synthetic hormones and re-establish natural oestrogen and progesterone rhythms. Ensuring adequate protein, healthy fats and stable blood sugar helps the brain and ovaries resume healthy communication along the HPA–HPO axis.

I generally recommend getting a comprehensive blood test at this stage to assess hormone balance, nutrient status, liver function and inflammatory markers. It provides a clear picture of where the body is and where support is needed.

Post-partum, priorities shift toward rebuilding nutrient reserves, including iron, iodine, selenium, DHA and choline, and stabilising cortisol and thyroid function, which can fluctuate in the months after birth. Many women experience temporary cycle irregularities while prolactin remains high and ovulation gradually resumes.

In both cases, consistent nourishment, stress support and realistic rest are key. Clinically, I often use nutrients and herbs that target the HPA–HPO axis to support energy, mood and hormonal recovery, but the most important step is understanding where the system is at before adding more interventions.

 

For people with endo or PCOS, what do you want them to know?

For those living with endo or PCOS, the most important thing to remember is that your body is always communicating; it is not working against you. These conditions are complex, but they respond to consistency and care over time.

The goal isn’t to control the body, but to understand what it is asking for and respond with steady, supportive habits. The biggest progress often comes from everyday foundations: balancing blood sugar, eating regularly, supporting digestion, managing stress, prioritising sleep, minimising toxic input and reducing inflammation through nutrient-dense foods and gentle movement. These might sound simple, but they have a profound impact on hormone regulation and symptom stability.

It is also important to remember that improving these conditions isn’t always linear. There will be fluctuations, and that is normal. What matters is creating an environment where the body feels safe enough to find balance again. Working with a practitioner who understands your condition can help you find that middle ground between compassion and strategy - not chasing perfection but building resilience over time.

 

Why are periods still something we “put up with”?

Women have been taught to disconnect from their cycles - to keep going regardless of how they feel, or to see symptoms as something to suppress or tolerate rather than understand, which truly makes me so sad. The menstrual cycle is a wondrous thing; it literally facilitates life. Culturally, we’ve normalised pain, fatigue, and mood changes as ‘just part of being a woman,’ instead of seeing them as signs that something in the body needs support.

There is also still a lot of shame and silence around menstruation. We don’t learn how to read our cycle as a vital sign, even though it is one of the most reliable reflections of overall health. That lack of education means many people don’t realise how much can actually be improved.

Shifting that narrative starts with awareness and language - encouraging open conversation, body literacy and curiosity rather than judgement. When we talk about cycles in an informed, respectful way, in clinics, workplaces, schools and media, we help people recognise that their period isn’t something to endure, but something that can teach them about their health.

 

MY CYCLE

• My period in 3 words: Intuitive, feminine, releasing
• Period self-care toolkit: Blankets, a calm environment, nourishing, warming food, tea, baths, candles, and oil burners
• Favourite herb for hormone balance: For general use, I love ginger - it’s warming, anti-inflammatory, and supports circulation and detoxification. Clinically, Peony and shatavari.
• Most underrated period self-care ritual: Doing nothing. I love this aspect of my bleed! It’s a time every month I Genuinely allow myself to rest - to slow down, go inward and disconnect - is one of the most powerful and underrated ways to support hormone balance and cycle regulation. Rest is medicine.
• What’s your ultimate period outfit? Soft, loose lounge pants, an oversized tee, and a chunky knit jumper. Hair in a loose bun, no makeup, and slippers or thick socks. The best!
• Contraception of choice: Cycle tracking. I know my body and ovulation cues very clearly, so I abstain or use natural condoms during my fertile window.
• On day 1, we’ll find you: Nestled on the couch with a movie or a book - or in the bath. If I’m feeling energised, I still crave feeling still and calm internally, so I might go for a slow walk in nature to achieve that feeling.
• Favourite period comfort food: Dark chocolate or Loco Loves - or honestly, potatoes in any form. Love potatoes.
• Best way to move your body on your cycle: I feel good on my period - it’s more in the luteal phase that I slow down with movement. Depending on the type of bleed and how I’m feeling, I’ll do gentle yoga, Pilates, or a slow walk. If I’m more energised, I might do light strength training or hot Pilates, but I rest completely on my heaviest day.
• Scarlet pick: The rae Heat Pad - genius.