30-Day Chia Diary Entry 26: Morning Energy & Hormone Vitality – Peri-Power Series
Welcome back to The Chia Diaries: Peri Power Edition! Entry 26 introduces a scientifically-designed morning ritual that supports both sustained energy and hormone balance throughout your day. This Pink Power Hormone Helper Chia Pudding combines research-backed ingredients that work synergistically to help you feel energized, balanced, and satisfied.
If you’ve been struggling with energy crashes, hormone fluctuations, or blood sugar instability during perimenopause, this protein-packed pudding delivers targeted nutrients that support your body’s natural rhythms. No more mid-morning crashes or afternoon cravings – just steady, sustained energy and hormone-supporting nutrition.
The Chia Champions (Our Series Stars):
Throughout this series, we’ve explored how chia seeds support wellness during hormonal changes, and research continues to validate their powerful benefits. A landmark study published in Plant Foods for Human Nutrition found that postmenopausal women supplemented with 25g of chia seeds daily for 7 weeks experienced a 138% increase in blood ALA levels and a 30% increase in EPA blood levels¹.
When chia seeds absorb liquid, they create a unique gel-like substance called mucilage. Research shows this gel slows the movement of food through the digestive tract, helping to stabilize blood sugar levels and promote longer-lasting feelings of fullness. Studies indicate it also acts as a prebiotic, feeding beneficial gut bacteria and supporting healthy hormone metabolism through the gut-liver axis.
The Protein Power Game-Changer:
Not all protein sources are created equal, and research shows that combining plant-based chia protein with high-quality protein powder creates a complete amino acid profile that supports stable blood sugar and reduces cortisol spikes that can wreak havoc on already fluctuating hormones.
Research indicates that adequate protein intake can improve hormone sensitivity and support metabolic function. Studies show these benefits are particularly important for women experiencing hormonal transitions, as protein helps maintain muscle mass and supports healthy insulin response.
The Hormonal Change-Blood Sugar Connection:
Research published in comprehensive reviews demonstrates that blood sugar stability directly impacts hormone balance during perimenopause³. Studies show that chia seeds’ unique combination of soluble fiber and alpha-linolenic acid helps stabilize blood glucose levels, which in turn supports healthy cortisol production and insulin sensitivity.
Studies indicate that when blood sugar spikes and crashes occur frequently, this can trigger cortisol release and worsen insulin resistance, while stable blood sugar supports overall hormone harmony. Research shows that combining fiber, protein, and healthy fats – exactly what this pudding provides – creates the ideal macronutrient profile for sustained energy and hormone support⁴.
The Protein Power Game-Changer:
Not all protein sources are created equal, and research shows that combining plant-based chia protein with high-quality protein powder creates a complete amino acid profile that supports stable blood sugar and reduces cortisol spikes that can wreak havoc on already fluctuating hormones.
Research indicates that adequate protein intake can improve hormone sensitivity and support metabolic function. Studies show these benefits are particularly important for women experiencing hormonal transitions, as protein helps maintain muscle mass and supports healthy insulin response.
The Hormonal Change-Blood Sugar Connection:
Research published in medical journals establishes strong connections between blood sugar stability and hormone balance. Studies show that blood sugar fluctuations during perimenopause can exacerbate hormone-related symptoms like mood swings, energy crashes, and sleep disruption.
Studies indicate that when blood sugar spikes and crashes occur frequently, this can affect cortisol production and insulin sensitivity, while stable blood sugar supports overall hormone harmony. Research shows that combining fiber, protein, and healthy fats creates the ideal macronutrient profile for sustained energy and hormone support.
The Perfect Hormone Balance Formula
This morning pudding delivers targeted support for perimenopause’s most common challenges:
SUSTAINED ENERGY SUPPORT:
- Chia seeds provide soluble fiber that research shows forms a gel-like substance and supports stable blood sugar
- Studies demonstrate that combining protein with fiber creates sustained energy release
- Morning timing provides 4-6 hours of steady energy without crashes
HORMONE BALANCE BENEFITS:
- Research shows lignans in chia seeds have dual hormone-modulating properties¹
- Studies indicate omega-3 fatty acids support anti-inflammatory processes crucial for hormone health⁵
- Research demonstrates that fiber helps eliminate excess hormones through natural detoxification²
METABOLIC WELLNESS SUPPORT:
- Research demonstrates connections between protein intake and metabolic function
- Studies show that morning protein supports satiety and reduces afternoon cravings
- Evidence indicates consistent nutrition patterns support overall wellness during hormonal changes
Strategic Timing for Maximum Benefits
The key to this pudding’s effectiveness lies in its timing. Research suggests that consuming protein and fiber in the morning may allow:
- Steady energy release throughout your most active hours
- Optimal hormone support when cortisol naturally peaks
- Reduced afternoon cravings that can derail healthy eating
- Enhanced metabolic function that works with your body’s natural rhythms
Studies suggest that this timing may be particularly beneficial for women experiencing energy fluctuations during hormonal changes, as it provides sustained support without the peaks and valleys of processed breakfast foods.
Watch the IG Recipe Reel Video
Strawberry Vanilla Protein Chia Pudding
Equipment
- 1 blender
- 1 whisk
- measuring cups & spoons
Ingredients
- 1/2 cup chia seeds the hormone-supporting stars
- 1 1/2 cups milk of choice I love high protein milk, but use dairy-free as needed
- 1 scoop vanilla protein powder plant-based or whey
- 2 tablespoons pure maple syrup adjust to taste
- 1 teaspoon pure vanilla extract
- Pinch of sea salt
- 1 cup fresh strawberries hulled and sliced
- 1 cup Greek yogurt or dairy-free alternative
- Optional toppings: chopped almonds coconut flakes, extra strawberries, granola
Instructions
- Blend the base: In a high-speed blender, combine strawberries, protein powder, maple syrup, vanilla extract, milk, and sea salt. Blend until completely smooth.
- Mix with chia: Pour the blended mixture into a large container or bowl. Add chia seeds and stir thoroughly to ensure they're evenly distributed. Let sit for 5 minutes, then stir again to prevent clumping.
- Chill and set: Cover and store in the refrigerator for at least 4 hours or overnight. The chia seeds will absorb the liquid and create that perfect pudding consistency.
- Serve and enjoy: Divide the pudding between bowls or glasses. Top with a dollop of Greek yogurt, fresh berries, and any optional toppings you desire.
- Meal prep magic: This keeps in the refrigerator for up to 4 days - perfect for busy mornings!
Notes
Nutrition Facts (Per Breakfast Servings- 2 servings):
- Calories: 289
- Protein: 25g
- Carbohydrates: 28g
- Fiber: 15g
- Healthy Fats: 12g
- Omega-3s: 4,900mg (from chia seeds)
- Calcium: 350mg
- Magnesium: 150mg
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Disclaimer: This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information provided should not replace professional medical advice. Please consult with your healthcare provider before making any changes to your diet or supplement routine, especially if you have existing health conditions or are taking medications. Individual results may vary.
References:
- Jin F, et al. (2012). Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods Hum Nutr. 67(2):105-10. PMID: 22538527
- PMC. Effects of Diets High in Unsaturated Fatty Acids on Socially Induced Stress Responses in Guinea Pigs. PMC4281161
- Li Y, et al. (2020). The effect of Brazil nuts on selenium levels, Glutathione peroxidase, and thyroid hormones: A systematic review and meta-analysis. Journal of King Saud University.
- Ventura M, et al. (2017). Selenium and thyroid disease: from pathophysiology to treatment. Int J Endocrinol. PMID: 28348591
- Stockler-Pinto MB, et al. (2015). Effect of selenium supplementation via Brazil nut on thyroid hormones levels in hemodialysis patients. Nutr Hosp. PMID: 26545554
- Khalid W, et al. (2022). Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. PMC9834868
- Baker EJ, et al. (2017). Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas. PMID: 28778332
- Ervin SM, et al. (2019). Gut microbial β-glucuronidases reactive estrogens as components of the estrobolome. J Biol Chem. PMC6316875
- DiNicolantonio JJ, et al. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica. PMC5637834
- DiNicolantonio JJ, et al. (2015). Magnesium is a cofactor in >300 enzymatic reactions. PMC4455825
- Sesso HD, et al. (2022). Effects of cocoa flavanols on risk factors for cardiovascular disease. Asia Pac J Clin Nutr. PMID: 1829635
- Steinberg FM, et al. (2003). Cocoa and chocolate flavonoids: implications for cardiovascular health. J Am Diet Assoc. PMID: 12589329