15 Foods That Work Harder Than Most Supplements

(And how I actually integrate them to nourish hormones, energy, and mood)

At this point, it’s no secret that I believe in a food-first approach.
Yes, I use (and love) functional supplements.
Yes, I run clinical labs.
But what makes the biggest difference over time?

The way you build your plate.

Not just what you eat—but how you prep it, pair it, and use it.
That’s where nourishment turns into strategy.
That’s how you build meals that work harder than most bottles in your cabinet.

Below are 15 foods I use with clients (and myself) all the time—because they’re nutrient-dense, hormone-smart, and wildly underrated when used intentionally.

Which ones do you already eat regularly? Any surprises here? Ones you want to add?

1. Cooked Tomatoes

Why: Lycopene (an antioxidant) becomes more bioavailable when tomatoes are cooked—supporting skin, cellular health, and estrogen metabolism.
How I use it: Roasted with olive oil and garlic, then layered over eggs, fish, or toast.

2. Red Cabbage

Why: Rich in anthocyanins (antioxidants) and sulfur compounds that support detox + microbiome balance.
How I use it: Raw in slaw with olive oil, ACV, and sea salt—it’s a fridge staple and keeps forever. You can find red cabbage already shredded or in coleslaw blends too at some stores.