Episode 4: Healing Estrogen Dominance through Diet and Detox Support with Magdalena Wszelaki

Ali Segersten Mar 08, 2025
episode 4

Estrogen dominance is a hormonal imbalance that affects many women, often without them realizing it. Symptoms can range from painful periods, mood swings, and fibroids to more serious concerns like breast cancer and thyroid issues. In Episode 4 of the Restorative Nourishment Podcast, I had the pleasure of speaking with Magdalena Wszelaki, a hormone health expert and author of Overcoming Estrogen Dominance and Cooking for Hormone Balance. She shared her personal journey with estrogen-related health struggles and the crucial role diet plays in restoring balance.

One of the biggest culprits behind estrogen dominance is poor estrogen metabolism, which is heavily influenced by gut and liver health. When these systems are compromised—due to an inflammatory diet, processed foods, or environmental toxins—proper estrogen metabolism can become imbalanced, leading to unwanted symptoms. Magdalena emphasizes the importance of nutrient-dense, whole foods, particularly cruciferous vegetables like broccoli, cabbage, and radishes, which support estrogen metabolism. She also highlights the need to do an elimination diet, removing dairy, gluten, soy, eggs, corn, and sugar to reduce inflammation and support hormone balance.

In addition to diet, Magdalena stresses the importance of avoiding toxic skincare products, household chemicals, and plastics that contain harmful xenoestrogens. Supporting liver function with bitter foods, herbal teas, and ensuring regular elimination is also key. If you’re looking for practical steps to start balancing your hormones naturally, this podcast episode is packed with invaluable insights. Watch the full conversation to dive deeper into the powerful connection between food, hormones, and long-term wellness!

Watch or Listen to Episode 4: 

Listen on Spotify

Listen on Apple Podcasts

Watch on YouTube

Remote video URL

Resources Mentioned in this Podcast:

Magdalena's websites:

Magdalena's books:

Supportive diets and articles:

ALI-2023-PHOTO-VERTICAL-2

About the Author

Alissa Segersten, MS, CN

Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 1,800 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.

See More

Nourishing Meals Newsletter

Email updates.

Add Comment

Related Posts

LACTO-FERMENTED VEGETABLES
Jul 03, 2025

The Healing Power of Fermented Vegetables for Gut Health

You've probably heard of sauerkraut, kimchi, and sour dill pickles, right? These are all examples of lacto-fermented vegetables—a traditional form of food preservation that has supported human health for centuries. Before refrigeration, lacto-fermentation was a primary method for preserving the harvest through the winter. If you find yourself with a garden full of cabbage, carrots, cauliflower, green beans, or beets, consider transforming them into a few jars of tangy, probiotic-rich vegetables. When stored properly, these fermented foods can last for months—if they don’t get devoured first! Beyond preservation, they nurture your gut microbiome—your inner garden of health and healing.

Read More
HUMMUS DETOX PLATTER CHICORY POMEGRANATE RADISH
Jun 27, 2025

The 11 Most Supportive Detox Foods to Help Your Body Cleanse and Rebuild Naturally

Every day, your body works to break down and eliminate toxins. But with modern exposures—like pesticides, plastics, and chronic stress—those systems can become overburdened or impaired. The most sustainable way to support them? Food. This post reveals 11 of the most powerful detox-supportive foods—each one backed by science, along with simple ways to incorporate them into everyday meals. From cruciferous vegetables to citrus to turmeric, these everyday ingredients help your body cleanse, repair, and return to balance. Let food become your medicine—supporting your body’s natural ability to restore itself, one nourishing bite at a time.

Read More
CHERRY BLOSSOMS-MAGNESIUM-2
Jun 20, 2025

The Magic of Magnesium: A Detox Mineral Your Body Can’t Live Without

When we think of detox, we often picture green juices, infrared saunas, or herbal protocols. Daily detoxification certainly relies on many foundational elements such as phytonutrients from cruciferous vegetables, fiber to bind and eliminate toxins, and hydration to flush them through. However, at the foundation of effective detoxification is magnesium—a key mineral that supports many of the body’s detox pathways. Magnesium is one of the most abundant minerals in the human body and a cofactor in over 300 enzymatic reactions. It supports liver detoxification, hormonal balance, energy production, digestion, sleep, and nervous system regulation. Yet it’s also one of the most depleted nutrients in modern life.

Read More
HIGH-FIBER FOODS-2
Jun 14, 2025

Fiber: The Forgotten Detoxifier

When we think about detoxification, fiber rarely gets the spotlight. Yet it’s one of the most essential and effective tools your body uses to eliminate toxins every single day. Fiber isn’t just for digestion—it’s your internal clean-up crew, guiding waste out so you can feel light again. Without enough of it, toxins—including estrogen byproducts, bile acids, heavy metals, and environmental pollutants—can get reabsorbed into circulation, straining your liver and making you feel sluggish, inflamed, or hormonally imbalanced. Fiber plays a crucial role in Phase III detoxification—the final step where toxins leave the body. Without adequate fiber, toxins can be reabsorbed through the gut wall—a process called enterohepatic recirculation—leading to a heavier toxic burden and increased inflammation.

Read More
EASY CRUCIFEROUS DETOX SLAW-1
Jun 09, 2025

Raw Cruciferous Detox Salad Recipe

This raw cruciferous detox slaw is one of those recipes I make over and over again. It’s crisp, refreshing, and endlessly adaptable—something I prepare several times a week, each time with a little variation depending on what’s fresh, seasonal, or intuitively calling to me. At its core, this slaw features raw cabbage and kale—two cruciferous vegetables rich in glucosinolates, compounds that support the body’s detoxification pathways through the formation of sulforaphane and other bioactive metabolites. Preparing them raw preserves their delicate enzymes and enhances their cleansing properties.

Read More
CRUCIFEROUS VEGETABLES-1
Jun 07, 2025

Crucifers and Sulforaphane: Nature’s Most Powerful Detox Activators

Cruciferous vegetables like broccoli, kale, cabbage, and arugula are more than just nutritious—they’re biochemical powerhouses that support your body’s natural detoxification, reduce inflammation, and promote hormone balance. But their healing potential isn’t just in what they contain—it’s in how you prepare and eat them. This post explores why eating raw (or lightly cooked) crucifers matters, how to boost sulforaphane production, and the science behind using everyday foods to gently activate your body’s detox pathways. Let these humble vegetables become catalysts for profound cellular renewal and daily allies in your transformation.

Read More