Deciding to transition off birth control is a significant step toward taking control of your hormone health. Whether you're preparing for motherhood, working to balance your hormones, or simply striving for overall wellness, this decision deserves a thoughtful, holistic approach. We’re here to guide and support you through every phase of this process. Here is what I wish I did when I initially got off years ago!

I was initially put on birth control for acne, migraines and painful periods that would leave me debilitated. My OB tested multiple birth control with different dosages of oral contraception only to have a worse and longer list of symptoms with each one. With no guidance, I simply finished my final pack and never went back. Unfortunately many women are terrified to get off birth control which should be telling. If we’re told it’s "curing" our period issues then shouldn't we be cured when we get off? We were sold a lie. Birth control does not have the ability to cure period issues, it is simply a bandaid.

Birth Control works by turning off your complex symphony of hormones that fluctuate throughout the month cycle and instead pumps you with synthetic hormones that are not identical. This is why many women will feel relief if they have excess hormones but eventually we see things like depression, trouble losing weight, hair loss, mood issues, acne, infertility, migraines, gut issues, autoimmunity, no period and more.

When I got off initially it was like I never went on - I went right back to having migraines, I lost my period for 6 months and when I got it back it was painful and I struggled with my weight.

If I could go back there are definitely some things I wish I could do differently knowing what I know now.

Avoid ultra processed foods and focus on high quality real whole foods. Shop the perimeter of the supermarket and meal prep to keep on track. You lose a lot of nutrients on birth control so eating foods void of nutrients with synthetic vitamins are only further contributing to nutrient deficiencies which can make symptoms worse.

Here are some quick nutrition tips:

• Eat 125g of protein per day
• Not skipping breakfast
• Incorporating fiber rich foods
• Add minerals to your water (either sea salt or trace minerals)
• Raw Carrot Salad daily (raw carrots slices, coconut oil/olive oil, sprinkle sea salt)
• Avoid refined sugars and processed foods.
• Avoid alcohol and caffeine. Both can stress the liver, which is essential for hormone detoxification.

Tampons, body wash, shampoo, skincare can all contain endocrine disruptors. These synthetic chemicals can mimic hormones in the body causing a hormonal imbalance. It's important to start swapping out your day to day products that you use the most for clean alternatives.

Read our blog about Endocrine Disruptors to learn what toxic ingredients to avoid and join our Toxin Free Facebook group!

Exercise is extremely important but more than that building muscle. Muscle is neuroprotective, good for our metabolism, our bones, and even can help with our blood sugar. Many women struggle with PCOS and a huge driver is insulin. Taking walks after meals and getting in a workout that can increase muscle can be a huge turning point to heal your hormones. I love low impact exercises like strength pilates or simply weight training.

Lifestyle habits are huge for getting off birth control without major side effects. Your body will need support to adjust as you transition off birth control. Here’s how you can prepare:

• Eat Nutrient-Dense Foods: Focus on organic produce, grass-fed meats, wild-caught fish, and healthy fats like avocado, olive oil, and nuts.
• Incorporate Hormone-Balancing Foods: Include seeds like flax and pumpkin to support estrogen levels and sunflower and sesame seeds for progesterone balance (this is often referred to as seed cycling).
• Hydrate Well: Proper hydration supports detoxification and overall cellular health.
• Strict Bed Time: Your adrenals need lots of recovery time after being the primary hormone driver while being on birth control, and they have a bed time! Get to bed by 9- 10pm every night for proper hormone recovery.
• Less Screen Time: Excessive screen time, especially in the evening, disrupts your circadian rhythm and melatonin production, which are essential for hormonal balance. Reduce screen exposure by setting screen-free hours, especially in the evening, and consider using blue light-blocking glasses or filters if screen use is unavoidable.
• Sauna: Using a sauna can help detoxify the body by encouraging sweat and improving circulation (avoid if you have breast implants). This is especially beneficial for supporting liver function, which plays a key role in processing hormones. Aim for regular sessions, starting at 10-15 minutes and gradually increasing as your body adjusts. Hydrate well before and after to replenish lost fluids and minerals.
• Walking for 10 Minutes After Meals: Post-meal walks are a simple way to support digestion, stabilize blood sugar levels, and improve insulin sensitivity. Hormonal health is closely linked to blood sugar balance
• Morning Sunlight on Your Eyes: Exposure to natural sunlight in the morning helps regulate your circadian rhythm, supporting better sleep, mood, and energy levels—all of which are crucial for hormonal health. Spend at least 10-20 minutes outdoors, ideally within an hour of waking up, to signal your body that it’s time to start the day.

Detoxification is a key part of transitioning off birth control. To support your body’s natural detox pathways:

• Prioritize Liver Support: Incorporate foods like cruciferous vegetables (broccoli, kale, cauliflower) and drink herbal teas like dandelion or milk thistle.
• Use Castor Oil Packs: Castor Oil Packs: Applying a castor oil pack to your liver area for 1 hour daily (except during your period) supports liver detoxification and improves circulation. This gentle practice helps the liver metabolize and eliminate excess hormones and toxins, setting the stage for hormonal balance as you transition off birth control. (Our favorite packs are from Rowe Casa Organics – use code LENA for 20% off!)
• Sweat it Out: Engage in regular exercise or use saunas to eliminate toxins through your skin.

One of the most crucial parts of ensuring your body is ready to rebalance after birth control is to prep your drainage pathways. That means specifically targeting the gut, liver, and lymphatic system to ensure everything is moving smoothly. This can be done through targeted supplementation, nutrition, & lifestyle practices. If you are constipated, your liver is congested, and your lymph is stagnant, your natural hormone production will have a hard time starting back up and imbalances will often follow.

I typically recommend 2-4 months of prep work before taking the plunge – depending on the patient’s history, symptoms, lab results, and how quickly or slowly they’re comfortable with.

Learning to understand your body’s natural rhythms is a powerful tool for long-term hormone health along with preserving fertility. Here are some recommended methods:

• Use Cycle Tracking Apps: Tools like Natural Cycles which provide insights into ovulation and hormone health.(Use code: THEWELNESSWAY for 15% off the annual plan + a FREE thermometer!)
• Monitor Basal Body Temperature and Cervical Mucus: These signs can reveal valuable information about your cycle’s health and ovulation timing.
• Get Hormones Tested Regularly: Tests like the DUTCH Complete Hormone Test or blood panels can provide a comprehensive understanding of your hormonal state!

Navigating the transition off birth control is best done with expert guidance. A practitioner with a holistic focus can:

• Navigating the transition off birth control is best done
• with expert guidance. A practitioner with a holistic focus can:

I usually recommend getting comprehensive stool testing done prior to coming off HBC and using those results to guide the process. You typically want to wait at least 3 cycles before diving into hormone testing with a DUTCH test.

Need help taking your first step? Schedule with me and we can discuss how best to support you during your break up with birth control!

I have created an exclusive, downloadable guide to help you navigate this transition with confidence. This guide includes actionable steps, key insights, and practical tips to support your holistic wellness journey.

Download Dr. Lena's Birth Control Detox Guide Here!

Ready to take the next step? Our team at The Wellness Way is here to provide personalized support and answer any questions you have. Schedule your free discovery call to learn more about how we can help you thrive.

Book Your Free Call Now

Taking charge of your health is a powerful decision. With the right plan and support, you can confidently transition off birth control and embrace a vibrant, balanced life. Let us be part of your journey to wellness.