How everyday habits lead to exposure

Over time, obesogens accumulate in the body, making it more difficult to manage blood sugar, weight, hormone regulation, and mood.

Common examples include BPA, a chemical found in plastic food containers and canned food linings. It mimics estrogen in the body and may contribute to fat gain and insulin resistance. Phthalates, present in soft plastics and synthetic fragrances, are known to disrupt thyroid function and lower testosterone. PFAS, also called “forever chemicals,” are used in nonstick pans and fast-food wrappers and have been linked to metabolic dysfunction. Atrazine, a common pesticide, has also been tied to hormone disruption and increased obesity risk.

If you’re ready to take the next step, connect with a Registered Dietitian at Berry Street who can help you personalize your journey with expert, supportive guidance.

Obesogens, hormones, and blood sugar: what’s the link?

Insulin resistance and blood sugar spikes

Endocrine-disrupting chemicals can impair the body’s insulin receptors, leaving glucose in the blood longer than necessary. This leads to blood sugar spikes and crashes, increases cravings, and can contribute to the development of Type 2 diabetes.

"We can’t talk about blood sugar without also talking about stress, sleep, and chemical exposure. They all feed into the same cycle," said Kelly.

Obesogens and PCOS

For women with PCOS, exposure to obesogens may be especially harmful. Research has shown that BPA exposure is associated with elevated testosterone levels, disrupted ovulation, and insulin resistance.

"With PCOS, hormone regulation is already fragile," explained Kelly. "Exposure to these excess chemicals can add fuel to the fire by mimicking estrogen or throwing off the communication loop between the brain and the ovaries."

You can explore more about this on our Nutrition for PCOS resource here.

5 cost-conscious ways to protect your hormones

• Switch to glass or stainless steel containers instead of plastic. Avoid heating or storing food in plastic, especially if it's oily or acidic. You can read more about the impact of heat on BPA exposure here.

• Skip the nonstick pans and opt for cast iron, stainless steel, or ceramic cookware. These alternatives are free from PFAS and other hormone-disrupting coatings.

• Check labels on canned goods and look for BPA-free linings. Frozen or jarred alternatives are also safer options.

• Replace plastic utensils, especially when cooking at high heat. Wooden, silicone, or stainless steel tools are safer choices.

"You don’t need to completely start from scratch," Bridget Isaacs, MS, RDN, said, "Just reduce what you can, and build from there." 

Check out our Anti-Inflammatory Meal Plan here to support your body through food.

How to help your body naturally

Eat for blood sugar and hormones

One of the simplest ways to support your hormones is to use the PFF framework from Protein, Fat, and Fiber at every meal.

Some examples include scrambled eggs with sautéed spinach and sourdough toast, lentil salad with roasted salmon and olive oil, or Greek yogurt with berries and chia seeds.

You can explore more recipes and ideas in our High-Protein Meal Prep Guide here.

Gut health is hormone health 

The gut plays a key role in clearing excess estrogen and environmental toxins. You can support this process by incorporating fermented foods like yogurt, miso, and kimchi into your diet. Prebiotic fibers such as oats, garlic, and flaxseed also help nourish the gut microbiome.

Depending on your health needs, personalized probiotics can support PCOS, bloating, or IBS symptoms. Our Probiotic Guide here can help you find the right fit.

Prioritize rest and stress support

Sleep is essential for hormone metabolism. Aim for seven to nine hours per night, reduce blue light exposure at least one hour before bed, and incorporate low-impact movement or mindfulness practices like walking, yoga, or breathwork into your daily routine.

You can read more about how nutrition supports sleep here.

When to consider supplements

Certain nutrients may help your body metabolize and eliminate endocrine-disrupting chemicals more effectively. 

• Magnesium helps regulate insulin, cortisol, and glucose levels. 

• Vitamin D plays a role in ovulation, immune support, and mood. 

• Zinc supports oxidative stress reduction and helps regulate androgen levels. Inositols are often recommended for women with PCOS to improve insulin sensitivity. 

• Omega-3 fatty acids also offer anti-inflammatory and hormone-supportive benefits.

"Supplements are tools, not shortcuts," Kelly says. "We use them to support what your food and body are already doing."

You can learn how to build a solid foundation in our How to Choose the Best Supplements blog post here.

Sample hormone-supportive day

Breakfast: Eggs with spinach and avocado toast
Snack: Greek yogurt with flax and berries
Lunch: Salmon salad with lentils and tahini
Snack: A pear and a handful of walnuts
Dinner: Tofu with roasted sweet potato and greens
Evening tea: Spearmint or green tea

Recap

You don’t need perfection. You just need progress.

"You’re not meant to fear your home or your food. Just learn where you can take action, and start with one thing," said Isaacs. If you’re ready to reduce hormone disruptors, balance your blood sugar, or manage PCOS in a more sustainable way, our dietitians are here to help.

Book your personalized session here and take the first step toward hormonal clarity and renewed energy.