🧬 Biohacking Your Hormones - with Dominique de Ruijter

Umaversity
May 4
4 min read

Interview by Jo Sarah | Founder of Umaversity

What if your mood swings, low energy, or sugar cravings aren’t a personality flaw — but a hormone imbalance? In this empowering conversation with Dominique de Ruijter, osteopath and orthomolecular therapist, we dive deep into how your hormones shape your well-being and how to biohack them for more energy, better moods, and less chaos.

Dominique breaks it down in a way that’s real, relatable, and rooted in science — all through a female+ lens.

📺 Watch the full Interview on the Umaversity Podcast

Let’s start with the basics. What are hormones, and why do so many women+ feel “crazy” before their period?

“So often we hear, ‘It’s just my hormones,’ like we’re supposed to suffer through it. But that emotional rollercoaster before your period? It’s usually a sign of hormonal imbalance, not something you just have to accept.”

Dominique explains: “Hormones are little messengers, produced by glands like your thyroid, ovaries, or pancreas. They don’t just control fertility or your cycle — they influence your brain, metabolism, immune system, skin, sleep, everything. They run the show in your body.”

Why don’t we learn this earlier? It's wild how little we're taught.

“It’s shocking. We go through puberty, pregnancy, menopause — and nobody really teaches us what our hormones are doing at each stage. It’s like being handed a car and not being told how to drive it.”

So where do we even begin? What are the top hormones we need to understand as women+?

“I always start with these five:

Cortisol – Your stress hormone. Too much, and your body starts shutting down non-essential functions, including sex hormone production.
Insulin – Regulates blood sugar. But too much (from stress, sugar, lack of sleep) leads to insulin resistance — which impacts fertility and your menstrual cycle.
Estrogen – The queen bee. Influences your mood, skin, libido, energy, and even your heart and bone health.
Progesterone – The calming hormone. Supports sleep, reduces inflammation, and prepares your body for pregnancy.
Oxytocin – The connection hormone. It lowers cortisol and is boosted by hugs, sex, music, warm showers, and cuddles.”

You also mention hormone hierarchies. What do you mean by that?

“There’s a pecking order. Cortisol and insulin sit at the top. If cortisol is high, your body won’t make enough progesterone or estrogen — it’s trying to survive, not thrive. So before treating hormone issues, we often need to address stress and blood sugar first.”

Jo Sarah: I have PCOS, so this really hits home. I’ve struggled with cortisol and insulin resistance, and it’s impacted everything.

Exactly. PCOS often ties into insulin resistance. And what people forget is that chronic stress is just as much a trigger as sugar. That’s why managing stress is non-negotiable if you want hormonal balance.”

Can you walk us through the menstrual cycle and how hormones shift throughout?

“Yes! Think of your cycle in four phases — like the seasons:

Winter (Menstruation) – Energy is low, time to rest and reflect.
Spring (Follicular) – Estrogen rises. You’re more creative and energetic.
Summer (Ovulation) – Estrogen peaks and testosterone boosts confidence, libido, and muscle recovery.
Autumn (Luteal) – Progesterone rises. You become more inward-focused and may feel sensitive.

Tracking your cycle this way helps you work with your body instead of against it.”

Most women+ blame progesterone for PMS, but you say it’s often the lack of it?

“Yes! Progesterone is anti-inflammatory, calming, and supports water balance. If it’s too low, you get bloating, anxiety, insomnia, and irritability. But with PMDD, it’s more complex — some people actually react to progesterone. Still, for PMS, low progesterone is often the culprit.”

So how do we biohack our way to better hormonal health?

“Biohacking means optimizing your biology so you feel your best. It doesn’t need to be high-tech. The most powerful biohacks are free or low-cost:

Cold showers (but skip ice baths before your period — they spike cortisol)
Tracking your cycle, mood, food, and sleep
Morning and evening rituals
Prioritizing sleep (8+ hours)
Oxytocin boosts — hugs, sex, music, touch

Before doing anything extreme, get the basics right. That’s where the biggest gains are.”

I’ve added dry brushing, cold showers, and affirmations to my morning routine — and it’s changed everything. What’s your routine?

“I love cold showers — they ground me. But now I have a puppy, so mornings are chaos! I’ve noticed the difference though. I’m calmer and more centered when I do it.”

She adds:“It’s not about the perfect ritual. It’s about consistency. Your morning and evening rituals are like bookends for your day. They signal your body to rise and rest — just like the seasons.”

What’s your favorite wellness product?

Dominique:“My Oura Ring! It tracks sleep, HRV, temperature, ovulation — even helps me avoid overtraining. I used to push myself too hard, and it gave me the insights to slow down and listen to my body.”

COMMUNITY QUESTION FROM EMILY:

“I have mood swings around my period. How are emotions and hormones connected, and how can I fix it?”

“It’s so real — emotions and hormones are deeply connected. Estrogen boosts serotonin and dopamine, so during the first half of your cycle, you may feel more upbeat. Progesterone activates GABA, helping you feel calm. When those drop, you feel it.”

Her advice?

“Start tracking. When do your symptoms happen? How’s your sleep? Your stress? Your food? Once you pinpoint the pattern, you can act. And if it’s intense, work with a specialist to test your hormones and support your system.”

Thank you, Dominique. You’ve shared so much wisdom in such an accessible way.

Thank you so much, Jo Sarah. I’m so passionate about this because we all deserve to understand our bodies and feel powerful in them.”

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