The Hormone Reset Diet by Sara Gottfried: Book Summary, Habits & Products

Explore Sara Gottfried’s The Hormone Reset Diet, a comprehensive guide to hormonal balance through diet, supplements, and lifestyle habits.

Skip ahead to:

An Overview of The Hormone Reset Diet

Who its for:

Sara Gottfried’s The Hormone Reset Diet reaches out to those who feel trapped in a cycle of unsuccessful dieting and those experiencing the frustration of unexplained weight gain. It speaks to individuals, especially women, who are struggling with hormonal imbalances that impact their weight and overall well-being.

Weight and Hormonal Imbalance

Readers of The Hormone Reset Diet often grapple with stubborn weight, fatigue, and mood swings. These symptoms may be signs of underlying hormonal issues such as estrogen dominance, insulin resistance, or cortisol excess. The book addresses these conditions with the aim of restoring hormonal balance for improved health.

Toward Hormonal Equilibrium

The promise of The Hormone Reset Diet is a transformative journey toward hormonal equilibrium. Gottfried offers a structured plan to reset the body’s hormonal systems, which can lead to weight loss, increased energy, and a sense of vitality.

Core Themes of the Book

The central themes revolve around understanding the body’s hormonal functions and the impact of diet and lifestyle on these delicate systems. The book emphasizes the importance of syncing with your body’s natural rhythms and making informed choices that support hormonal balance.

Key Takeaways for Lasting Health

The most important takeaways from The Hormone Reset Diet include the significance of eliminating specific foods to reset hormones, the role of detoxification, and the power of adopting a whole-foods diet. Gottfried stresses the importance of consistency and commitment to the reset process for achieving lasting health goals.

Top 15 Habits in The Hormone Reset Diet

Embarking on a journey to reset your hormones and reclaim your health involves adopting a series of healthy habits. These habits are designed to work synergistically to address the hormonal imbalances that can lead to weight gain, fatigue, and a host of other health issues. By integrating these practices into your daily routine, you can expect to see a positive shift in how you feel and function.

  1. Eliminate Sugar
    Reducing sugar intake is crucial for stabilizing insulin levels and preventing insulin resistance, which is often at the core of weight gain and energy crashes. By cutting out sugar, you can improve your body’s ability to regulate blood sugar and reduce cravings.
  2. Incorporate Protein at Every Meal
    Protein helps balance blood sugar and insulin, supports detoxification, and can reduce the hunger hormone ghrelin. This habit is important for maintaining muscle mass and promoting satiety, which aids in weight loss.
  3. Eat Healthy Fats
    Healthy fats, such as omega-3 fatty acids found in fish and flaxseeds, are essential for hormone production and can help reduce inflammation. They also contribute to the feeling of fullness and can improve cholesterol levels.
  4. Prioritize Sleep
    Quality sleep is vital for hormonal balance, particularly for regulating cortisol and growth hormone. Good sleep hygiene can lead to better stress management, weight control, and overall health.
  5. Practice Mindful Eating
    Being mindful about what and how you eat encourages better digestion and can help reset the hunger hormones leptin and ghrelin. This habit helps in recognizing true hunger cues and promotes a healthier relationship with food.
  6. Engage in Regular Exercise
    Regular physical activity helps to balance hormones like insulin, cortisol, and estrogen. It’s important for managing stress, improving metabolism, and supporting overall hormonal health.
  7. Limit Caffeine and Alcohol
    Reducing intake of stimulants and depressants can help manage cortisol levels and support liver function, which is essential for hormone detoxification and balance.
  8. Consume Cruciferous Vegetables
    Vegetables like broccoli and Brussels sprouts support the liver’s detoxification processes and can help in the proper elimination of excess estrogen, which is often responsible for weight gain and hormonal imbalances.
  9. Stay Hydrated
    Drinking adequate water is essential for all bodily functions, including hormone transport and detoxification. Staying hydrated can also aid in appetite control and weight loss.
  10. Practice Stress Reduction Techniques
    Techniques such as yoga, meditation, or deep breathing can help lower cortisol levels and reduce the negative impact of stress on hormonal balance.
  11. Adopt a Regular Eating Schedule
    Eating at consistent times helps regulate the body’s internal clock, which can improve metabolism and hormonal rhythms, leading to better weight management and energy levels.
  12. Use Natural Cleaning and Beauty Products
    Reducing exposure to endocrine-disrupting chemicals found in many conventional products can help maintain hormonal health and reduce the risk of hormone-related conditions.
  13. Incorporate Fiber-Rich Foods
    Fiber aids in digestion and helps regulate blood sugar and cholesterol levels. It also supports the elimination of toxins and excess hormones from the body.
  14. Optimize Vitamin D Levels
    Adequate vitamin D is important for hormone function, including insulin and thyroid hormones. It can be obtained through sunlight exposure, food sources, or supplements.
  15. Consider Supplementing with Adaptogens
    Adaptogens like ashwagandha and rhodiola can help the body adapt to stress and support adrenal health, which is crucial for maintaining hormonal balance.

Run a Nutrition Challenge on MasterHealth

High Protein, Eat Veggies, Time Restricted Eating, and more…
Learn More

The Hormone Reset Diet Supplement List

  • Omega-3 Fatty Acids
    These are recommended due to their anti-inflammatory properties and their role in hormone production. Gottfried points out that omega-3s, found in fish oil, can help balance the ratio of omega-3 to omega-6 fatty acids in the body, which is crucial for reducing inflammation and supporting overall hormonal health.
  • Probiotics
    The health of the gut microbiome is directly linked to hormonal balance. Probiotics can help restore a healthy gut flora, which is essential for proper estrogen metabolism and can influence the levels of cortisol, the stress hormone.
  • Magnesium
    This mineral is involved in over 300 enzymatic reactions in the body and can support the detoxification processes. Magnesium supplementation may help with PMS symptoms, insulin sensitivity, and can act as a natural muscle relaxant, which may improve sleep quality.
  • Vitamin D
    Often referred to as the “sunshine vitamin,” vitamin D is crucial for immune function, bone health, and has been shown to play a role in hormone regulation, including the thyroid and insulin.
  • B-Complex Vitamins
    These vitamins are essential for energy production and the proper functioning of the nervous system. They are also important for liver detoxification, which is necessary for the breakdown and removal of excess hormones from the body.
  • Adaptogens
    Herbs like ashwagandha and rhodiola are known for their ability to help the body manage stress. By supporting adrenal function, they can help maintain a healthy cortisol rhythm and overall hormonal balance.
  • Indole-3-Carbinol (I3C) and Diindolylmethane (DIM)
    Found in cruciferous vegetables, these compounds are known for their ability to support estrogen metabolism. They can help in the detoxification of harmful estrogen metabolites, which is beneficial for those with estrogen dominance.
  • Zinc
    Zinc plays a pivotal role in hormone production, immune function, and skin health. It’s particularly important for the production and regulation of testosterone and may help with acne, which can be a symptom of hormonal imbalance.
  • Selenium
    This trace mineral is essential for thyroid hormone production. Adequate selenium intake can support thyroid function and, consequently, metabolic rate and energy levels.
It’s important for readers to consult with healthcare professionals before making changes to their supplement regimen, especially if they have chronic health conditions, or are pregnant or breastfeeding.

10 Products Sara Gottfried Recommends in The Hormone Reset Diet

As you progress through the principles of The Hormone Reset Diet, you’ll find that certain products can play a supportive role in achieving your health goals. These products are chosen based on their ability to complement the dietary and lifestyle changes recommended by Sara Gottfried. They range from food items that align with the diet’s guidelines to tools that can assist in stress management and physical activity, all aimed at enhancing hormonal balance.

  • Organic Produce
    Sara Gottfried emphasizes the importance of consuming organic fruits and vegetables to minimize exposure to pesticides and chemicals that can disrupt hormonal balance. Organic produce is grown without synthetic pesticides and fertilizers, which may contain endocrine disruptors that interfere with hormone function.
  • Non-Toxic Cookware
    Gottfried recommends using non-toxic cookware, such as ceramic or glass, to avoid chemicals like perfluorooctanoic acid (PFOA) found in non-stick coatings, which have been linked to thyroid disease, infertility, and other hormonal health issues.
  • Natural Fiber Clothing
    Clothing made from natural fibers, such as organic cotton, bamboo, or hemp, is suggested to reduce contact with synthetic materials and dyes that may contain harmful chemicals affecting hormonal health.
  • High-Quality Water Filter
    To ensure the purity of drinking water, a high-quality water filter can remove contaminants like heavy metals, chlorine, and other substances that may act as hormone disruptors.
  • Blue Light Blocking Glasses
    To support healthy sleep patterns and circadian rhythms, blue light blocking glasses can be used to minimize exposure to blue light from screens, which can disrupt melatonin production and affect sleep quality.
  • Yoga Mat
    Engaging in stress-reducing activities such as yoga is encouraged, and a yoga mat is a fundamental tool for practicing yoga safely and comfortably, promoting relaxation and hormonal balance.
  • Journal
    Gottfried advocates for the practice of journaling as a method of stress management and self-reflection, which can aid in reducing cortisol levels and improving mental and emotional well-being.
  • Stainless Steel or Glass Food Containers
    To store food, stainless steel or glass containers are preferred over plastic, which may leach bisphenol A (BPA) and other endocrine-disrupting chemicals into food, potentially affecting hormone levels.
  • Essential Oils
    Used for aromatherapy, essential oils such as lavender or clary sage are recommended for their calming properties, which can help manage stress and promote a sense of balance.
  • Resistance Bands
    As part of a regular exercise regimen, resistance bands are suggested for strength training, which can improve muscle mass, boost metabolism, and support hormonal health.

The Hormone Reset Diet Food List: 6 Most Important Foods

In The Hormone Reset Diet, Sara Gottfried outlines specific foods that individuals should incorporate into their diets to support their health goals. These foods are selected for their nutrient density and their ability to support hormonal balance, which is central to the book’s approach to improving health. The following list details these foods and explains their importance and the benefits they offer in the context of hormonal health and overall well-being.
  1. Cruciferous Vegetables
    These vegetables, including broccoli, cauliflower, Brussels sprouts, and kale, are rich in compounds such as indole-3-carbinol (I3C) and sulforaphane, which help in detoxifying excess estrogen from the body. This is particularly beneficial for those dealing with estrogen dominance, a common hormonal imbalance that can lead to conditions such as fibroids and endometriosis.
  2. Lean Protein
    Gottfried recommends consuming lean sources of protein, such as chicken, turkey, and fish, to maintain muscle mass and promote satiety. Adequate protein intake is essential for the production of peptide hormones and can help stabilize blood sugar levels, reducing the risk of insulin resistance.
  3. Fiber-Rich Foods
    Foods high in fiber, such as legumes, whole grains, and seeds, are emphasized for their role in digestive health and their ability to promote a feeling of fullness. Fiber helps regulate blood sugar levels by slowing the absorption of carbohydrates, and it supports the elimination of toxins and excess hormones through the digestive tract.
  4. Healthy Fats
    Avocados, nuts, seeds, and olive oil provide monounsaturated and polyunsaturated fats, which are crucial for hormone synthesis. These healthy fats can improve insulin sensitivity and reduce inflammation, which is important for preventing chronic diseases associated with hormonal imbalances.
  5. Fermented Foods
    Fermented foods like sauerkraut, kimchi, and kefir are sources of probiotics that enhance gut health. A healthy gut microbiome is linked to improved estrogen metabolism and can have a positive impact on the balance of other hormones, such as cortisol and thyroid hormones.
  6. Green Tea
    Rich in antioxidants and catechins, green tea is recommended for its potential to support metabolism and aid in weight management. The compound epigallocatechin gallate (EGCG) found in green tea has been shown to have anti-inflammatory effects and may help in regulating hormones that influence appetite and fat storage.

Is The Hormone Reset Diet Sustainable?

Many individuals approach The Hormone Reset Diet with trepidation, wondering if it’s a quick fix or a lasting solution. Sara Gottfried’s program is not just about shedding pounds; it’s about understanding your body’s hormonal signals and creating a harmonious balance. Critics often question the diet’s long-term viability, but followers have found that with dedication, the principles of mindful eating and hormonal balance can indeed become a way of life. It’s a transformative journey that requires commitment, but the rewards of improved health and vitality make it a compelling path for many.

Does The Hormone Reset Diet Lack Scientific Backing?

Sara Gottfried’s The Hormone Reset Diet often faces scrutiny over its scientific legitimacy. Skeptics ask if there’s credible research supporting the diet’s effectiveness. Gottfried, a Harvard-educated physician, bases her recommendations on a blend of scientific studies, clinical experience, and a holistic approach to health. While some may seek more randomized controlled trials to validate the diet’s claims, many have experienced significant health improvements, suggesting that the diet’s principles hold merit.

Can Men Follow The Hormone Reset Diet?

The Hormone Reset Diet is frequently thought to be exclusively for women, given Sara Gottfried’s focus on issues like estrogen dominance. However, hormonal imbalances affect everyone, and men are increasingly turning to Gottfried’s wisdom to address their own hormonal concerns. The diet’s principles of clean eating, stress reduction, and targeted nutrition can be universally beneficial, making it a viable option for men seeking to optimize their hormonal health.

Is The Hormone Reset Diet Just Another Fad?

In a world where fad diets come and go with the seasons, many wonder if The Hormone Reset Diet is just the flavor of the month. Sara Gottfried’s approach, however, is rooted in the timeless wisdom of endocrinology and a deep understanding of how hormones affect every aspect of our health. While it may seem trendy to focus on “resetting” one’s hormones, the diet’s emphasis on whole foods, balanced nutrition, and lifestyle adjustments offers a more enduring approach to well-being.

How Difficult Is The Hormone Reset Diet?

Prospective followers of The Hormone Reset Diet often worry about the difficulty of overhauling their eating habits and lifestyle. Sara Gottfried acknowledges that change is never easy, but she also empowers individuals with the knowledge and tools to make those changes manageable. The diet’s phased approach allows for gradual adaptation, making the process less daunting. Success stories abound, providing inspiration for those who fear the challenge may be too great.

Books Similar to The Hormone Reset Diet

The Adrenal Reset Diet by Alan Christianson

The Adrenal Reset Diet by Dr. Alan Christianson focuses on managing adrenal health to balance hormones and reduce stress. Like The Hormone Reset Diet, it emphasizes the importance of hormonal balance for overall health and weight loss. The book provides a comprehensive plan to reset adrenal glands, which can be particularly beneficial for those suffering from adrenal fatigue. While The Hormone Reset Diet has a broader focus on multiple hormones, The Adrenal Reset Diet specifically targets the adrenal glands and cortisol levels, offering a more focused approach to stress-related hormonal imbalances.

WomanCode by Alisa Vitti

WomanCode by Alisa Vitti is a holistic health book that aims to optimize women’s hormonal health through diet and lifestyle changes. Similar to The Hormone Reset Diet, WomanCode offers a food-based solution to hormonal issues and provides a protocol for hormonal balance. The main difference lies in Vitti’s focus on the menstrual cycle and reproductive health, offering a cyclical eating plan tailored to the phases of the menstrual cycle, which is not a specific focus of Sara Gottfried’s book.

The Thyroid Connection by Amy Myers

The Thyroid Connection by Dr. Amy Myers is a guide for those suffering from thyroid dysfunction. It shares common ground with The Hormone Reset Diet in its holistic approach to health and the use of diet to improve hormonal function. The book differs in its specific focus on thyroid health, providing a 28-day program to help readers reclaim energy, achieve weight loss, and improve mood by addressing thyroid issues, which is a more targeted approach compared to the broader hormonal scope of Gottfried’s book.

The Hormone Cure by Sara Gottfried

The Hormone Cure, also by Sara Gottfried, is another one of her works that delves into hormonal balance. It shares a similar audience and approach to The Hormone Reset Diet, with a focus on natural hormone balancing through lifestyle interventions. The difference between the two books is that The Hormone Cure provides a more in-depth look at specific hormonal disorders and offers a comprehensive plan for treating them, whereas The Hormone Reset Diet is more focused on a general reset of hormonal systems through diet.

The Hormone Diet by Natasha Turner

The Hormone Diet by Dr. Natasha Turner is a three-step program designed to help balance hormones and achieve optimal health. Like The Hormone Reset Diet, it emphasizes the role of hormones in weight management and overall health, offering a combination of dietary changes, supplements, and lifestyle adjustments. The Hormone Diet differs in its three-step approach, which includes detoxification and stress management strategies, and it provides a broader range of dietary recommendations compared to the more focused dietary reset in Sara Gottfried’s book.

About this book summary

This summary was prepared by our team at MasterHealth to the best of our knowledge. Please reach out to our team for any corrections to the content should you feel any of the information is not accurate.

We work with many health & fitness professionals, who actively run group and community based programs on MasterHealth. Ask how we can help you build and amplify your business.

For health seekers, please ensure to ask your personal health care providers before making changes to your health habits and supplements; use of the information provided on this page and website does not constitute medical advice or similar professional health service advice.

Featured Programs

The Wahls Protocol Trailer
How To Be Well Trailer Video
Watch the Trailer for Julie Daniluk's Healing Inflammation program.

Related Articles

Fat for Fuel by Joseph Mercola
All About DIM by Michael Zeligs
The Adrenal Thyroid Revolution by Aviva Romm
The Paleo Solution by Robb Wolf
Your Personal Paleo Code by Chris Kresser


Order supplements through my Fullscript store.

Scan the QR code with your mobile phone's camera to download the MasterHealth app


When you scan this QR code, you’ll be redirected to the correct app store on your Apple or Android phone. MasterHealth is a free download.