Lauren Chambers: Turning Hormonal Challenges into a Thriving Health Coaching Career

I’ve always been drawn to exploring how food, lifestyle, and our body’s natural rhythms affect health, but it wasn’t until I faced my own hormonal challenges that I truly understood the impact. Healing my hormones completely changed not just my health, but the trajectory of my career—and it was my Health Coach Training Program education that gave me the knowledge and confidence to turn that experience into a practice that helps others.

Through my coaching, digital courses, and my debut cookbook, HORMONE HEALTHY EATS, I help women support their cycles, balance their hormones, and enjoy food in a way that feels nourishing and sustainable. I’ve learned that our biggest struggles often become our greatest superpowers—and when we take what we’ve learned personally and share it with others, it can create ripple effects far beyond what we imagine.

Q&A: Discovering Health Coaching

YOU JOINED IIN DURING A CHALLENGING TIME IN YOUR HEALTH AND CAREER. WHAT ULTIMATELY LED YOU TO TAKE THAT LEAP?
A: Honestly, it felt like the universe kept rock bottoming me until I had no choice—I could no longer ignore the calling. It wasn’t rejection, it was redirection, and while it took going through some challenging situations to figure that out, I’m so grateful it all unfolded the way it did or else I wouldn’t be where I’m at today.  

FOR SOMEONE NEW TO HEALTH COACHING, HOW WOULD YOU DESCRIBE THE IMPACT IT CAN HAVE—BOTH PERSONALLY AND PROFESSIONALLY?
A: Being a hormone health coach has changed the entire trajectory of both my health and career in the most beautiful way! Not only was I able to heal my own hormonal imbalances and completely reverse symptoms I was struggling with (irregular/painful cycles, PMS, anxiety, sleep challenges, bloat, fatigue, breakouts) but I was able to help my clients do the same. This led me to build my online services (digital course, e-books, Substack) to help as many women as possible support their hormones + cycle, which eventually led to me publishing my debut cookbook, HORMONE HEALTHY EATS: 100 Recipes to Balance Your Hormones, Support Your Cycle + Feel Your Absolute Best, which has been a dream of mine for decades! I encourage anyone who wants to do this work but is scared to—just take the leap, you never know where it could lead you!

HOW DID YOUR PERSONAL HEALING JOURNEY INFLUENCE THE WORK YOU DO WITH CLIENTS TODAY?
A: It was huge! I think I had to go through the experience personally to really resonate and empathize with what my clients were experiencing, as well as feel confident that if I—the former poster child for PMS—could reduce/reverse my own symptoms through delicious, nutrient-dense foods and simple lifestyle shifts, they could too! I think our biggest struggles often end up being our greatest superpowers, and we’re able to use those experiences to help others.  

Q&A: Hormone Health in Practice

YOU FOCUS ON HELPING WOMEN SUPPORT THEIR HORMONES THROUGH FOOD. WHY IS NUTRITION SUCH A POWERFUL TOOL FOR HORMONE BALANCE?
A: Nutrients derived from the food we eat are one of the key driving mechanisms behind hormone production, synthesization, and function. Not only are they structural building blocks of hormones, but they play a variety of functions and roles within our hormones. For example, vitamin A, found in animal foods like liver, meat, seafood, eggs and dairy is required for progesterone production in women and testosterone production in men, while zinc, found in fish, shellfish and meat helps to regulate LH, FSH and steroid production, making it essential for optimal ovulation, fertility, reproductive cycles and endometrial function. Every macro and micronutrient plays a key role in hormone health, so it’s incredibly important we take an inclusive approach to food and eat a wide variety of real, whole foods. 

WHAT’S ONE SIMPLE WAY SOMEONE CAN START SUPPORTING THEIR CYCLE THROUGH FOOD?
A: I think focus on the basics, which are the three macronutrients—protein, fat and fiber derived from complex carbohydrates. My recipes are all designed to have a good portion of each, which will provide your hormones with the building blocks they need to function, not to mention support optimal blood sugar balance so that you’re feeling satiated and satisfied after meals, helping to mitigate cravings and avoid snacking.

When you eat a wide variety of macros, you’re automatically getting all those micros as well. I also want to emphasize this does not mean you need to count your macros—I don’t do this and I think it’s just way too much for most people to focus on in their everyday lives. In my cookbook I break down foods that fall into each category—for example poultry, red meat, seafood, lentils, legumes, some dairy like cottage cheese and Greek yogurt and eggs would all fall under protein, avocado, olives, butter, ghee, some dairy, nuts and seeds would fall under fat and fruits and veggies, whole grains, beans, etc. would fall under fiber derived from carbs. Just try to include one of each with every meal or snack and it will go a long way in supporting your hormones and regulating your appetite! Once you’ve got that down, then it’s easy to start rotating in different types of macros based on what phase you’re in.

Q&A: Practical Insights for Health Coaches

YOU’VE HELPED CLIENTS NAVIGATE EVERYTHING FROM PMS AND BURNOUT TO PCOS AND FERTILITY JOURNEYS. WHAT’S ONE KEY APPROACH THAT CONSISTENTLY MAKES A DIFFERENCE?
A: Encouraging them to eat more and take an inclusive/enjoyable approach to food! So many women are undereating without even realizing it or eating nutrient-void foods that don’t supply them with the building blocks they need to support their hormones. Under-eating is one of the key culprits of hormonal imbalances, as it puts the body into a stress state and de-prioritizes reproductive function. Eating nutrient-dense meals consistently at a similar time each day helps communicate to your body that you’re safe and gives your hormones the materials they need to operate in harmony—ultimately reducing symptoms! 

HOW DO YOU HELP CLIENTS BUILD A HEALTHIER, MORE ENJOYABLE RELATIONSHIP WITH FOOD?
A: Adopt an “add-in” vs. “takeaway” mentality. Instead of focusing on foods you need to cut out or restrict (which isn’t a sustainable approach), focus on what you can add to your plate to support your hormones, stabilize blood sugar, increase satiety and mitigate cravings. Maybe that’s some chicken, avocado, or some leafy greens. This makes cooking and eating so much more pleasurable and enjoyable, which makes it more likely you’ll stick with it—and you need consistency to get long-lasting results.

Q&A: The Work You Do Today

WHAT INSPIRED YOUR COOKBOOK HORMONE HEALTHY EATS?
A: The inspiration for me really began with my practice. I kept noticing the biggest barrier with my female clients to reducing their symptoms and reaching their health goals was their relationship to food. I could personally relate, as I had been on that diet hamster wheel for decades myself, trying every different diet under the sun, and over time it really took a toll on my hormones and health. I would lose weight, yes, but I would also lose my period (once for over 2 years!) I dealt with sleep challenges, bloat, constipation, digestive issues, anxiety, breakouts, hair loss and irregular/painful periods.

It wasn’t until I went back to IIN to become accredited in hormone health that I finally understood how crucial getting enough nutrients, primarily from the food we eat, is to our hormonal health. Macro and micronutrients are literally the building blocks of our hormones. Protein is a structural component of all hormones, so you need to consume sufficient protein to make hormones. Dietary fat and cholesterol are essential building materials for your steroid hormones (estrogen, progesterone and testosterone) and carbohydrates help fuel our cells and drive the engines in the body that produce hormones. Then there are micronutrients, which are vitamins and minerals consumed via those macronutrients that play a variety of roles with our hormones, especially regarding hormone production and regulation, ovulation and fertility, mitigating oxidative stress and boosting endometrial health. Nutrient deficiencies are a huge contributor to hormonal imbalances in women (the World Health Organization estimates 67% of women in reproductive years are deficient in at least one or more essential vitamins and minerals).

Basically, if we want to look and feel our best, we need healthy hormones, and to have healthy hormones, we’ve got to be eating an abundance of nutrient-dense foods to help them function optimally. However, we know it’s not that easy, or everyone would be doing it. Obviously, food is important for health, but it’s so much more to people. It symbolizes celebration and nostalgia and comfort and connection and pleasure, so if we want to get more people to eat well, we’ve got to inspire them to do it through beautiful, delicious and easy recipes that lower that barrier to entry. I saw this as a huge opportunity in the cookbook world, and I just knew I had to be the one to create it! 

HOW DO YOU MAKE HORMONE-SUPPORTIVE EATING FEEL REALISTIC FOR BUSY WOMEN AND FAMILIES?
A: I’m a mom of three little girls, so I’m naturally always thinking of ways to cook nourishing meals that support my hormones AND taste delicious enough for the entire family to enjoy them. I don’t know a single [parent] that wants to cook [multiple] dinners every night! All the meals in my cookbook and on my Substack are taste-tested by my family, and I’d say they love about 90–95% of them (you can’t win ‘em all). I also offer up tips on how to make the recipes customizable and kid-friendly—perhaps it’s leaving out the spice or serving bowl components à la carte so that they can build their own. Maybe it’s adding some melty cheese or sprinkles on top to entice them to try a bite of something new. For the most part I focus on versatile meals with ingredients that are easily accessible. I also offer up tips on how to save time and energy, whether it’s swapping in a pre-cooked protein or substituting a homemade sauce for storebought. It’s just the way my brain needs to work as a mom of three who cooks most of our meals, so I always incorporate these pillars into my recipe ideation/creation.

Q&A: The IIN Experience

HOW DID YOUR IIN EDUCATION SHAPE YOUR UNDERSTANDING OF HORMONE HEALTH?
A: Taking the IIN Hormone Health Course was a lightbulb, life changing moment for me. I couldn’t believe I was in my thirties and truly didn’t know anything about my hormones or menstrual cycle–which impact literally everything in our orbit—from mood to libido to energy to sleep to appetite to metabolism to confidence. I think the biggest takeaway from my IIN education was that women have far more agency over our symptoms, cycles and bodies than we’re initially taught, and once we understand how our cycles work, we’re able to support them in a way that shifts our lives from a state of force to a state of flow. I truly can’t think of anything more empowering as a woman!

WHAT WOULD YOU SAY TO SOMEONE CONSIDERING IIN WHO’S FEELING UNSURE ABOUT TAKING THAT FIRST STEP?
A: Clarity doesn’t come from thinking; it comes from doing! Truly the hardest part is starting, after that the rest will unfold just as it’s meant to.

Q&A: Reflection & Real Life

WHAT HAS BEEN THE MOST MEANINGFUL PART OF THIS JOURNEY SO FAR?
A: That’s a tough question, there have been so many beautiful moments, but getting to dedicate the cookbook to my daughters and knowing that this book will help them, along with future generations of women, experience their bodies in a more loving, nourishing, empowering way was pretty special.  

AS A MOM OF THREE, HOW DO YOU STAY CONSISTENT WITH YOUR OWN HEALTH?
A: My morning and nightly routines are the anchors of my day! I always do a 10-minute breathwork/meditation, move my body in some way, eat a nourishing breakfast and get outside for a walk after I drop the kids off for school. In the evenings my phone is on airplane mode by 9 pm and I take an hour to myself to wind down (right now with a bone broth hot chocolate!) before going to bed. No matter what happens in between those moments, I know I’m allocating some time every day just for me, and that feels good. I also never, ever skip a meal—if I do I pay for it in a myriad of ways. It’s my only non-negotiable.

Q&A: Fun Favorites 

BEST DECISION YOU EVER MADE FOR YOUR HEALTH OR CAREER?
A: Joining IIN/starting my practice. Also, making choices from a place of understanding + love vs. restriction/self-loathing 

A BOOK OR PODCAST YOU’D RECOMMEND TO OUR COMMUNITY?
A: My cookbook! I also just did an interview on Dr. Jila’s podcast all about eating for hormone health which has a lot of great insights/action steps.

WHAT’S YOUR GO-TO SONG OR ARTIST WHEN YOU’RE COOKING OR NEED A BOOST?
A: This changes all the time, but I recently watched Matilda with my daughters and if you search Matilda Soundrack on Spotify, it creates the most mood-lifting playlist! 

FAVORITE QUICK, HORMONE-FRIENDLY SNACK?
A: Cottage cheese caprese bowls (pg. 183 of my cookbook) or my chocolate chip cookie dough protein bars (pg. 270 of my cookbook)—these aren’t as quick, but they are insanely delicious!

IF YOU COULD BE ANY FRUIT OR VEGGIE, WHICH WOULD YOU BE—AND WHY?
A: A coconut because they get to live in a beautiful, tropical place, ha!