Hormones are powerful chemicals that are produced by the body and that control numerous essential body functions, including sexual function and metabolism. But sometimes the body sends mixed messages, which can wreak physical and emotional havoc.

In her new book, The Hormone Diet (Random House; $32.95), naturopathic doctor Natasha Turner offers an eating, exercise and lifestyle plan that’s designed to bring the body and mind back into good working order.  

“Hormones are controlling almost every single thing that happens in your body from one minute to the next,” explains Dr. Turner, who is based in Toronto.  “And so everything you do, think, say, feel, experience—everything you come into contact with influences your hormones in one way or another. And if you start to learn that the secret to living a healthy balanced lifestyle is hormonal balance then you have to think about things you can do every day to help balance your hormones.”

That balance requires a comprehensive approach, says Dr. Turner. In her book, she takes on diet, exercise and even addresses lifestyle concerns that may be messing with body chemistry. Not getting enough sleep? Maybe you’re not creating a sleep friendly environment at home? From buying blackout curtains to lighting choices, Turner offers advice on how to catch those much-needed Zs.  

Though it may be a result, weight loss isn’t Turner’s primary focus in the book; long-term health is her main concern.

“The whole book is based on prevention (of disease and illness or chronic health conditions). My patients say “Weight loss isn’t her thing; health is”. Basically, I don’t want you to be thin. I want you to be healthy. I see lots of people that are unhealthy and they’re thin.”

The book doesn’t advocate a diet per se but instead the long term adoption of an eating plan that combines carbohydrates low on the glycemic index with the dietary staples of the Mediterranean diet. It’s a style Dr. Turner calls the “Glyci-Med” way of eating.

Eat for glycemic balance and keep blood sugar in check and encourage weight loss, says Dr. Turner. “When you eat that way it maintains your energy, controls your stress hormones, prevents cravings, and [the production of] excess insulin, which therefore helps weight loss.”

By eating the nutrient-dense and antioxidant-rich superfoods (olive oil, nuts, fruit, vegetables, whole grains, lean protein and low-fat dairy) that comprise the Mediterranean Diet you eat for long-term health, says Dr. Turner.

“There is also a lot of really great documented benefits to eating the foods that are rich in the Mediterranean Diet. I wanted to make sure that patients not only ate for blood sugar balance but also included the super foods, for example, olive oil. There are amazing benefits to consuming olive oil every day.”

But before you start eating the Glyci-Med way, Dr. Turner advises going on her customized “anti-inflammatory detox”, a fruit-, vegetable- and protein-rich diet that omits dairy, wheat and rye for two weeks.

“The goal of the detox is to take foods out that could be aggravating your system, give your body a break, get rid of all the junk and then play the game of introducing dairy, rye and wheat one at a time. Because there is no point in moving into the next phase [the Glyci-Med diet] and eating cottage cheese as a low fat protein source if it’s causing you to feel bloated, gassy and headachy.”

Dr. Turner also encourages people to reduce their cardiovascular exercise times and ramp up their strength training instead.

“Cardio is amazing for stress reduction if you keep it shorter,” she offers. “But if someone is running consistently for 45-60 minutes, 5-6 days a week, they’re going to exacerbate stress on their system. Research shows that if you’re doing cardiovascular exercise—sometimes any kind of exercise for longer than 40 minutes—you’re raising your cortisol levels. And cortisol tears down muscle fibre.”

For Dr. Turner, circuit training offers the best of both worlds by reducing stress, building muscle and burning fat.

“Circuit training and strength-based training stimulates muscle fibre and that improves insulin sensitivity. It lowers your insulin and that’s better for fat loss.”

Ultimately, The Hormone Diet in all its component parts is the result of Dr. Turner’s efforts over the past 10 years. Based on her patient’s successes, she’s convinced of its value.

“I’ve used that same wellness programme with thousands of patients over the years. I know that it works.”