Hot Hormones & Summer Swell: How to De-Bloat Naturally
You didn’t eat differently.
You didn’t skip your workouts.
But suddenly, nothing fits. Your rings are tight, your face looks swollen, and your digestion feels… off.
Summer heat, hormone shifts, and stress are the perfect storm for inflammation and water retention, especially in women navigating PMS or perimenopause.
The good news? You don’t have to suffer through it, starve yourself, or give up carbs.
Why You’re Puffy Right Now
Summer heat can increase cortisol (your stress hormone), which promotes inflammation and makes your body hold onto water.
Blood sugar crashes and poor sleep (common this time of year) can also worsen puffiness.
Hormones like estrogen and progesterone shift during your cycle, especially the luteal phase, triggering fluid retention and inflammation.
Perimenopause adds even more chaos, with hormonal fluctuations making your body respond like it’s in crisis mode.
What To Eat (and Skip) When You’re Puffy
Eat more:
Potassium-rich foods like leafy greens, avocado, and coconut water
Anti-inflammatory proteins like salmon, eggs, and hemp seeds
Hydrating fruits like watermelon and cucumber
Avoid or limit:
Ultra-processed carbs (the kind that spike insulin + cause rebound bloating)
Salty packaged snacks and restaurant meals
Alcohol, which disrupts your hormone metabolism and dehydrates you
Your Daily Anti-Bloat Combo
This week’s checklist includes a simple hormone-support combo that helps flush puffiness:
➡️ Morning: protein + fiber breakfast (think eggs + sautéed spinach + chia)
➡️ Afternoon: mineral-rich hydration + movement (coconut water + 15-minute walk)
➡️ Evening: no screens 30 mins before bed + magnesium support
The Bigger Picture
If this happens often, it’s not just the heat. It's your hormones asking for support.
We focus so much on our weight or water retention that we miss the root: cortisol chaos, blood sugar dips, and inflammation overload.
Want to start tackling that? Grab the free Summer De-Puff checklist.
**And if you’re done guessing** - my upcoming program in July will walk you through exactly how to stabilize your hormones (and say goodbye to the bloat for good).
→Want to go deeper? Join the waitlist for my full hormone reboot program!
