Certified Health Coach Penny Lane’s Tips for Nourishing Your Body for Balance and Vitality

The 2024 SI Swimsuit rookie talks nutrition and hormones, and provides a list of foods to help restore equilibrium.

Penny Lane.Alexander Tamargo/Getty Images

Kickstart your New Year with SI Swimsuit’s 31 Days of Wellness! This January, SI Swimsuit will unlock exclusive offerings with brand models, wellness experts, fitness gurus and more, who will guide you through 31 days of rejuvenating workouts, recipes and self-care rituals.

So far this month, model and certified holistic health coach Penny Lane has offered up several tips for maintaining overall wellness. From creating an energizing morning routine to incorporating superfoods into your diet and practicing breathing techniques for stress relief, the 29-year-old Cheshire, England native has covered nearly all the bases.

This week, Lane is here to advise fellow women on how nutrition can be used as a tool to address hormone imbalances in the body. While she says nutrition is a “vital player” in maintaining hormonal equilibrium in the body, Lane reminds us that it’s only one “part of the puzzle.”

“For example, if you are struggling with high cortisol, then you should stay away from HIIT workouts as this will only add fuel to the fire,” Lane explains of other factors at play. “Hormone health—especially when it comes to women—[requires us] to make sure to look at the whole picture. You’ll find everything is a balance and all connected, even down to your home environment, spirituality, connection, exercise, finances and more.”

View this post on Instagram

A post shared by Sports Illustrated Swimsuit (@si_swimsuit)

Top five foods to help restore hormone balance

“Balancing hormones is crucial for overall health and well-being,” Lane says. “While individual needs may vary, here are five foods that women can consider incorporating into their regular diet to support hormonal balance.”

Fatty fish 

“Rich in omega-3 fatty acids, fatty fish can help regulate hormonal fluctuations, reduce inflammation and support overall reproductive health,” Lane remarks. She recommends consuming salmon, mackerel and sardines in particular to reap the benefits.

Flaxseeds

“Flaxseeds are a potent source of lignans, a type of phytoestrogen that may help balance estrogen levels in the body,” Lane notes. She regularly sprinkles them on yogurt, blends them into smoothies or tops her salads with them.

Leafy greens

“Packed with essential nutrients, leafy greens provide a variety of vitamins and minerals necessary for hormone production and balance,” Lane states of greens like kale, spinach and Swiss chard. “They also contain fiber, which aids in hormone metabolism and elimination.”

Avocado

“Avocados are rich in healthy fats, particularly monounsaturated fats, which are beneficial for hormonal health,” Lane says of the fruit, which she enjoys incorporating into salads and smoothies. “They also provide potassium, vitamin K and other essential nutrients.”

Greek yogurt

“A good source of protein and probiotics, Greek yogurt supports gut health, which is linked to hormonal balance,” Lane mentions. “Probiotics contribute to a healthy gut microbiome, influencing hormone regulation. Choose plain, unsweetened Greek yogurt for optimal benefits.”

Tune in next Wednesday, Jan. 31, for the final installment of Lane’s wellness series, in which she shares common nutritional sources that could potentially disrupt hormonal balance in the body.

Make sure to follow SI Swimsuit on YouTube!