hormone-happy Raw Carrot Salad

RAW CARROT SALAD

According to Dr. Ray Peat, raw carrots can help support the body’s natural elimination of excess estrogen and endotoxins through the gut. This is why I LOVE a simple raw carrot salad as an easy, food-first way to support healthy digestion, hormone balance, and your body’s natural detox pathways. It’s such a simple habit, but one I love incorporating consistently.

This recipe targets:

Paleo| Hormone Friendly | Glucose Friendly | Vegan Friendly | Gluten-Free | Dairy-Free

Raw carrots/raw carrot salad helps support healthy estrogen metabolism and elimination, which plays a role in maintaining a healthy balance between estrogen and progesterone. That’s why I love this as such a simple food-first tool for supporting hormone balance, especially if you’re dealing with things like PMS, period symptoms, or other signs of estrogen imbalance.

Your Acne Timing TellS You A LOT About Your Hormones

WHEN you break out during your cycle can obviously give us helpful clues about what’s happening hormonally.

If you tend to break out around ovulation, remember that estrogen peaks right before ovulation. If you’re not metabolizing + eliminating estrogen efficiently through your liver and gut, that hormonal shift may be one piece of why your skin flares at the same time every month.

If you break out the week before your period, I’m also thinking about the relationship between estrogen + progesterone. Progesterone should rise after ovulation and help balance estrogen’s effects. So it’s not always that estrogen is simply “too high”—sometimes progesterone is too LOW relative to estrogen, especially if you’re not ovulating consistently or have a weaker luteal phase.

And here’s the part people miss: your gut is part of estrogen clearance. After your liver metabolizes estrogen, it gets sent into the gut to be eliminated through your stool. If you’re constipated, dealing with gut dysbiosis, or have higher beta-glucuronidase activity, some estrogen metabolites can be deconjugated and reabsorbed instead of leaving the body.

THIS is why I don’t look at hormonal acne as just a skin problem—and why simple daily habits that support your gut, liver, bowel movements + estrogen metabolism can matter so much for your skin.

Ingredient list

• 1-2 organic carrots

• 1 teaspoon Apple Cider Vinegar (raw/with “the mother” = best)

• 2 teaspoon saturated fat (extra virgin olive oil, MCT oil)

• Sea salt

Dietary benefits

• Gluten-free

• Dairy-free

• Paleo

• Vegan friendly

• Hormone friendly

• Glucose friendly

directions

1. Wash and peel your carrot, then use a vegetable peeler to shave it lengthwise into long, thin ribbons.

2. Add the carrot ribbons to a bowl.

3. Drizzle with melted coconut oil and apple cider vinegar, then add a pinch of sea salt.

4. Toss everything together until the carrots are evenly coated.

5. Enjoy right away!

Tips: For the traditional Ray Peat-inspired version, keep it simple rather than adding a bunch of other ingredients—the raw carrot is the star here! I do have broccoli sprouts pictured under mine, which are another amazing food for estrogen metabolism because they’re rich in sulforaphane and compounds that support the liver’s detoxification pathways and healthy estrogen metabolism + elimination.

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