Empowered Wellness Education
Understanding the deeper systems that influence energy, metabolism, and long-term health




  • Jacqueline McLaughlin
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HORMONE SUPPORT CHECKLIST
Do you ever feel like supporting & balancing your hormones is a full time job??🤪Me, too!

There are so many factors that influence hormones that it can feel impossible to keep them all straight! 

Instead of feeling like you have to do & take a million things for hormones, it’s better to commit to doing a few things with great consistency over a long period of time! 

Here is a “checklist” you can use to work on supporting your general hormone needs in 4 key areas: stress, sleep, diet, and exercise! If you need more specific support, just reach out! We can help you find the support protocol for your needs!

  • Drink half your body weight in ounces of water daily.
  • Add 1-2 extra servings of dark leafy greens daily. (Optimal veggie consumption daily is 5+ cup servings!)
  • Get at least 8 hours of sleep - women specifically need more sleep because of our hormones! If you get less than 7 hours of sleep, your hormones become less coordinated - you feel hungrier, and can lead to insulin resistance. If you don’t get enough sleep at night - give yourself permission to take a nap!!
  • Walk 30 minutes at least 5 days a week - aim for 10,000 steps a day.
  • Decrease Stress - I know this is easier said than done. We live in a very fast-paced, over-stressed world, and it can feel hard to unplug from it. The only person who can decrease your stress is YOU! As much as possible - look for ways to remove stressors from your life, say “No” more often, and prioritize doing things that help you relax.
  • Limit caffeine and alcohol - Too much coffee/caffeinated drinks and alcohol can disrupt your hormones. Caffeine can damage your adrenal glands and alcohol is extremely hard on your liver (puts tons of sugar into your system that damages the entire body). Limit your coffee to one cup in the morning, if you drink coffee!
  • Avoid white processed sugar, refined carbohydrates, junk/processed foods - these foods cause big blood sugar spikes, which requires the body to dump a whole bunch of insulin to rebalance the blood sugar. A diet full of pasta, crackers, bread, cookies, muffins, chips, tortillas, etc will eventually cause the body to be resistant to insulin. Blood sugar issues will eventually cause estrogen/testosterone levels to suffer. Use blood-sugar friendly sweeteners (monk fruit, stevia occasionally) in moderation for occasional sweet treats.
  • Additionally, most of our processed, packaged foods are loaded with genetically-modified ingredients, preservatives, added sugars, chemically processed crop/seed oils, and even contaminated with Round-up and other pesticides! For the sake of your hormones and overall health, it’s very important to move toward a whole-foods unprocessed diet. Shop the perimeter of the grocery store. Prioritize quality meat, eggs, vegetables, fruit, and some nuts/seeds. Stop buying packaged and processed foods.
  • Ditch chemicals out of your personal products - there are other environmental toxins in your personal care products that can wreak havoc on your hormones! Shampoos, soaps, lotions, body sprays, makeups, feminine care products - almost everything marketed for women to use daily are filled with hormone-disrupting ingredients that are harming our fertility and hormone balance! Avoid parabens, phthalates, BPAs (in plastics), dioxins, and watch out for things that could be contaminated with heavy metals and pesticides. Young Living offers the BEST easy button for ditching hormone-disruptors and switching to the cleanest personal & home products you can find! Your hormones will say a huge THANK YOU when you start using Thieves Cleaner and YL shampoo, lotion, and skincare!
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About Jacque

With over two decades of experience in natural wellness, Jacque McLaughlin helps women understand the deeper systems that influence energy, metabolism, brain function, and long-term vitality.

Her work focuses on restoring balance through natural, systems-based approaches that support the body’s innate intelligence.

If you're new, this is the best place to start.
Explore foundational wellness education designed to help you understand what your body has been trying to tell you.

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Brain & Cognitive HealthEmotional WellnessEnergy & MetabolismFoundational WellnessHormonesStress & Nervous System

Recent Posts

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If you're new, this is the best place to begin. Foundational wellness education helps you understand the deeper systems influencing your energy, metabolism, brain clarity, and overall well-being. When these systems are understood, the body is able to restore balance more naturally.
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About Empowered Wellness
Empowered Wellness Education explores the deeper systems that influence how your body functions and adapts over time. This work focuses on understanding first—because when you understand what your body has been doing and why, the path forward becomes clearer, calmer, and more effective.


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Wellness Clarity Guide

Understand what your body is communicating through symptoms like fatigue, brain fog, and stress. Get clarity on your unique situation and discover your next steps—whether that's self-paced learning or personalized guidance.

Understand what your body may be communicating through symptoms like fatigue, brain fog, sleep disruption, or stress.

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My Story

 
For decades, I lived and worked in a high-stress environment as a court reporter, balancing demanding 80-hour workweeks while raising my son as a single mother.

From the outside, I was strong and capable. But internally, the chronic pressure was quietly reshaping my body in ways I didn’t yet understand.

Over time, the effects of prolonged stress began to surface—fatigue, imbalance, and eventually an autoimmune diagnosis that forced me to pause and reconsider everything I thought I knew about health.

What I discovered changed the trajectory of my life.

I began to understand that the body is not fragile or broken. It is adaptive, intelligent, and constantly responding to its environment. Symptoms were not random failures. They were signals—evidence of deeper systems working hard to protect and preserve balance under prolonged strain.

This realization shifted my focus completely.

Instead of chasing symptoms or forcing solutions, I began studying the underlying systems that influence energy, metabolism, brain function, hormones, and long-term vitality. As I supported those systems using natural, sustainable approaches, my body began to restore balance in ways I had not thought possible.

That experience became the foundation of my work.

For more than two decades, I have helped others understand their bodies through this same systems-based lens—helping them move from frustration and confusion to clarity and confidence in their wellness journey.

My work is not about quick fixes or temporary solutions. It is about helping you understand what your body has been communicating, so you can support it in restoring balance naturally and sustainably.

When you understand the deeper patterns, everything begins to make more sense.

And from that place of understanding, true healing becomes possible.


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