As we wrap up our incredible 30-day journey together, I want to take a moment to say thank you.
Thank you for showing up.
Thank you for committing to something so beautifully simple—just 1-2 tablespoons of chia seeds daily.
And thank you for trusting that sometimes the most profound changes come from the smallest, most consistent actions.
When I launched The Chia Diaries: Peri Power Edition, my heart was heavy with frustration. I was exhausted by the wellness industry’s obsession with complexity. Every day, I heard from women drowning in contradictory nutrition advice—1000+ pieces of conflicting information that left them more confused than empowered.
The truth is, you deserve better. You deserve nutrition that actually works, without the overwhelm.
Why I Chose Chia: Going Back to the Root
I chose chia seeds not because they’re trendy, but because they represent everything I believe about effective nutrition: uncomplicated, science-backed, and powerful. In a world where nutrition advice can feel overwhelming, chia seeds offer something revolutionary—simplicity that works.
After years of working with perimenopausal women and diving deep into nutritional research, I’ve become convinced that chia seeds are one of the most underrated tools for supporting women’s health. They’re nature’s perimenopause multitool, addressing multiple systems with one simple habit.
The Science That Supports You
Throughout our series, we’ve explored the robust research behind these tiny powerhouses. Chia seeds offer a unique nutritional profile that directly addresses the specific challenges women face during hormonal transitions:
- Omega-3 powerhouse for hormone production and inflammation control
- Fiber champion for estrogen detoxification and gut health
- Magnesium source for nervous system support and better sleep
- Plant protein for blood sugar stability and sustained energy
- Iron provider for energy without digestive upset
The research consistently shows that postmenopausal women consuming 25g of chia seeds daily experienced a 138% increase in blood ALA levels and a 30% increase in EPA blood levels—remarkable bioavailability for a plant-based omega-3 source.
The Science Deep Dives We Explored
We covered a lot of ground together! Here are the key science-backed articles that formed the foundation of our journey:
The Ultimate Guide to Using Chia Seeds: What Science Says About Wet vs. Dry vs. Baked – Maximizing nutrient absorption and digestibility
Chia Seeds: Separating TikTok Hype from Hormone Science – Evidence-based benefits vs. social media claims
Chia Seeds vs. Brain Fog: Mental Clarity During Perimenopause – Cognitive support through stable blood sugar
Chia Seeds for Better Sleep During Perimenopause – Natural sleep solutions for hormone health
Chia Seeds, Bloating & Perimenopause Digestive Issues – Supporting gut health during hormonal transitions
The Delicious Journey: 24 Recipes That Made It Easy
One of my favorite parts of this series was showing you just how versatile and delicious chia seeds can be. Here are all the hormone-supporting recipes we created together, in the order of our journey:
Matcha Chia Protein Overnight Oats – The ultimate hormone breakfast
Coffee Chocolate Smoothie – Morning energy without the crash
Snickers Chia Pudding – Dessert that supports your hormones
Hormone-Supporting Chia Muesli Bars – Portable nutrition powerhouse
Hormone-Supporting Power Butter – Your perimenopause superfood spread
Strawberry Rhubarb Chia Jam – No-sugar-added sweetness
Mango Chia Smoothie for Radiant Skin – Glowing skin after 35
Protein Chia Cookie Granola – Breakfast that tastes like dessert
Triple Layer Mango Coconut Blackberry Popsicles – Hormone-supporting frozen treats
Key Lime Collagen Chia Pudding – Tropical wellness in a bowl
Hormone-Supporting Chia Vinaigrette – Dress your salads with nutrition
The PBJ Cookie Granola Power Bowl – Childhood favorite, hormone-supporting
High-Protein Mango Chia Pudding – 27g protein breakfast
Cherry Coconut Banana Smoothie – Sleep and strength support
Protein Chia Pancakes – Blood sugar-stabilizing brunch
Hormone-Supporting Lemon Protein Chia Pudding – Bright, zesty nutrition
Hormone-Supporting Banana Bread Three Ways – Comfort food that nourishes
Bedtime Chia Shot for Sleep Support – Digestive wellness for better sleep
Harvest Peach Berry Chia Oatmeal Cups – Energy and mood support
Mocha Fudge Chia Brownies – Cortisol support in brownie form
Strawberry Vanilla Protein Chia Pudding – Classic flavors, modern nutrition
Brownie Batter Chia Overnight Oats – Dessert for breakfast vibes
Chia Herb-Crusted Salmon Hormone Macro Bowl – Complete hormone-supporting meal
Chia Cottage Cheese Pizza Crust – Creative comfort food reimagined
The Final Wrap-Up: What You’ve Accomplished
Over these 30 days, you’ve done something revolutionary. You’ve proven that simple works. You’ve shown that consistency trumps complexity every single time. You’ve demonstrated that taking care of your health doesn’t require perfection—just one small, powerful habit practiced daily.
I hope you’ve felt the difference. Maybe it’s steadier energy, better digestion, improved sleep, or simply the confidence that comes from knowing you’re nourishing your body with intention and science-backed nutrition.
Most importantly, I hope you’ve learned that nutrition doesn’t need to be overwhelming to be effective.
Ready to transform your mornings and support your health naturally? Your future self will thank you for starting this simple but powerful habit.
Take Your Health Support to the Next Level
If you’re ready to go deeper with your hormone support journey, I’ve created comprehensive programs designed specifically for women like you:
21-Day Gut Reset for Hormones – A done-for-you program that targets the gut-hormone connection, helping you reduce bloating, improve digestion, and naturally support your hormones in just 3 weeks.
Eat with Ease for Hormonal Harmony – My comprehensive 3-month program that takes the guesswork out of eating for hormone support. Get meal plans, recipes, shopping lists, and expert guidance to transform how you feel every single day.
Both programs are designed to fit into your real life—no complicated meal prep or ingredients you can’t pronounce. Just simple, science-backed nutrition that actually works.
Thank you for joining me on this journey. Thank you for choosing simplicity over complexity, consistency over perfection, and science over hype.
Here’s to your health and the power of simple habits that actually work.
With love and gratitude,
Jo
P.S. Keep those chia seeds in your daily routine. Your body will thank you for it.
References
- Jin, F., Nieman, D. C., Sha, W., Xie, G., Qiu, Y., & Jia, W. (2012). Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods for Human Nutrition, 67(2), 105-110.
- Rahimi, H. R., Mohammadpour, A. H., Dastani, M., Jaafari, M. R., Abnous, K., Mobarhan, M. G., & Oskuee, R. K. (2024). Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis. Journal of Nutritional Science, 13, e33.
- Souza Ferreira, C., Marostica, M. R. Jr., Silva, D. A., Azzolini, A. E. C. S., Teixeira, G. L., Zambiazi, R. C., … & Silva, L. P. (2020). Chia seed (Salvia hispanica L.) effects and their molecular mechanisms on unbalanced diet experimental studies: A systematic review. Journal of Nutritional Biochemistry, 77, 108321.
- Oliva, M. E., Ferreira, M. R., Chicco, A., & Lombardo, Y. B. (2018). Long-Term Dietary Intake of Chia Seed Is Associated with Increased Bone Mineral Content and Improved Hepatic and Intestinal Morphology in Sprague-Dawley Rats. Nutrients, 10(8), 922.
- El-Naggar, M. E., Nasr, H. E., El-Nesr, K. A., & Hamza, S. S. (2023). Protective effect of Salvia hispanica (chia seeds) against obesity induced ovarian disorders in rat model. Toxicology Reports, 10, 506-515.
- Mohammadi-Sartang, M., Mazloom, Z., Raeisi-Dehkordi, H., Barati-Boldaji, R., Bellissimo, N., & Totosy de Zepetnek, J. O. (2024). The impact of chia seeds on diabetes, blood pressure, lipid profile, and obesity indicators: Systematic review and meta-regression analysis of 14 randomized controlled trials. Nutrition, 125, 112-120.
- Teoh, S. L., Lai, N. M., Vanichkulpitak, P., Vella, V., Soiza, R. L., & Ogilvie, D. (2018). Clinical evidence on dietary supplementation with chia seed (Salvia hispanica L.): a systematic review and meta-analysis. Nutrition Reviews, 76(4), 219-242.