The “70% Reset”: Samantha Ruth Prabhu’s Nutritionist Reveals Four Habits to Restore Hormonal Balance

Many common hormonal issues — such as PCOS, painful periods, mood swings, stubborn weight gain, and fatigue — are often linked to blood sugar crashes and chronic inflammation. Instead of relying on supplements, the real solution may lie in improving gut health and stabilising blood sugar.

During a podcast with actor Samantha Ruth Prabhu, celebrity nutritionist Dr Rashi Chowdhary shared four habits that could improve up to 70% of hormonal concerns. Clinical dietitian Rutu Dhodapkar further explained how these steps work:

1. Eat fat (and fibre) before carbs
Meal order matters: start with fibre, then protein or healthy fats, and eat carbs last. Healthy fats like avocado, olive oil, ghee, walnuts, and pumpkin seeds slow digestion, reduce glucose spikes, and help keep insulin levels stable. Balanced insulin supports better hormone regulation and reduces excess testosterone linked to PCOS.

2. Meet your daily protein needs
Protein improves satiety, preserves lean muscle, boosts metabolism, and provides amino acids essential for hormone production and ovulation. Adequate intake also prevents the body from entering a stress state that can disrupt reproductive health.

3. Improve your fibre-to-carb ratio
Higher fibre intake helps regulate insulin and supports the removal of excess estrogen from the body. It also promotes gut health, easing PMS and heavy periods. Pair fibre with probiotics — for example, vegetable raita with seeds, overnight oats, or hummus — to further support hormone balance.

4. Eat dinner earlier
Early dinners align with the body’s circadian rhythm. Late-night eating disrupts melatonin, which affects sleep and egg quality. Better sleep supports progesterone levels and lowers cortisol, protecting ovarian health and improving overall hormonal balance.