Hormora Supplement Protocol

Food-first targeted support for specific hormonal imbalances

Supplements should complement, never replace, a nutrient-dense diet. Always prioritize food sources first. This guide outlines targeted stacks for key hormone systems, with food-first priorities, timing, and cycling guidelines.

Hormones

Estrogen

Progesterone

Cortisol

Insulin

Thyroid

Testosterone

Prolactin

ESTROGEN (Detoxification & Balance)

Primary Stack:

Calcium D-Glucarate

— 500mg daily in between meals

Unrefined Nutritional Yeast

— 1-2 tablespoons daily with meals

Magnesium Glycinate

— 600-800mg before bed

Vitamin E (Mixed Tocopherols)

— 125-250 IU every other day with fat

Food-First Priority:

Cruciferous vegetables, raw carrots, liver support foods, nutritional yeast

Timing:

Nutritional yeast with breakfast (sprinkle on eggs or stir into bone broth), magnesium before bed

Cycle:

4-8 weeks on, 2-3 weeks food-only break

Note:

Focus on supporting natural detox pathways through diet.

PROGESTERONE (Production Support)

Primary Stack:

Vitamin B6 (P5P)

— 25-50mg daily with breakfast

Magnesium Glycinate

— 600-800mg before bed

Vitamin C (Camu Camu / Acerola Cherry)

— 500-1000mg morning or evening

Grass-Fed Collagen / Gelatin

— 1-2 tablespoons daily with one or more meals

Oyster Supplement

— 1-2 capsules daily with a meal (if not eating oysters weekly)

Food-First Priority:

Grass-fed beef, bone broth, collagen/gelatin, citrus fruits, berries, kiwi, zinc-rich shellfish

Timing:

B6 AM, Collagen/gelatin anytime with meals, Oyster supplement with a meal, Magnesium before bed

Cycle:

4-8 weeks on, 2-3 weeks food-only break

Note:

Only supplement oyster supplement if oysters/shellfish aren't consumed weekly or if not eating beef daily. Collagen and gelatin have the same amino acid profile.

CORTISOL (Stress Regulation)

Primary Stack:

Magnesium Glycinate

— 600-800mg divided (200mg AM, 600mg PM)

Vitamin C (Camu Camu / Acerola Cherry)

— 500-1000mg morning or evening

B5 (Pantothenic Acid)

— 250-500mg daily with food

Grass-Fed Collagen / Gelatin

— 1-2 tablespoons daily with meals

Glycine Powder

— 3g before bed (if not consuming bone broth daily)

NAC (N-Acetyl Cysteine)

— 600mg daily on empty stomach AM

Food-First Priority:

Bone broth, collagen/gelatin, organ meats, citrus fruits, magnesium-rich foods

Timing:

Magnesium split AM/PM, NAC on empty stomach AM, Collagen/gelatin anytime with meals, Glycine before bed

Cycle:

4-8 weeks on, 2-3 weeks food-only break

Note:

Skip glycine if consuming bone broth/collagen daily; NAC supports glutathione for stress resilience. Collagen and gelatin have the same amino acid profile.

INSULIN (Sensitivity Support)

Food-First Priority:

Sardines, eggs, grass-fed dairy, chromium-rich foods

Timing:

Nutritional yeast with breakfast, Chromium with largest meal, D3 with breakfast (if needed)

Cycle:

4-8 weeks on, 2-3 weeks food-only break

Note:

Skip D3 if getting 20+ minutes midday sun exposure

THYROID (T3/T4 Production)

Food-First Priority:

Brazil nuts (1 daily), oysters, iodized sea salt, eggs

Timing:

Iodine AM, Oyster supplement with dinner, B-complex AM

Cycle:

4-8 weeks on, 2-3 weeks food-only break

Note:

Skip selenium if eating 1 Brazil nut daily, NDT should be taken under the advice of a health/medical practitioner.

TESTOSTERONE (Natural Production)

Food-First Priority:

Oysters, grass-fed beef, avocados, brazil nuts, sun exposure

Timing:

Oyster supplement with dinner, D3 with breakfast (if needed)

Cycle:

4-8 weeks on, 2-3 weeks food-only break

Note:

Skip D3 if getting adequate sun; skip oyster supplement if consuming oysters weekly

PROLACTIN (Regulation)

Food-First Priority:

Grass-fed dairy, eggs, avocados, sunflower seeds

Timing:

B6 AM, Vitamin E with meals containing fat

Cycle:

4-8 weeks on, 2-3 weeks food-only break

Note:

Minimal supplementation needed if diet is optimized