Sharing some habits that improved my hormones, mood, sleep, energy, and overall life!
Hi friends! How are you? I hope you’re having an amazing morning. We recently spent some time at the pool and just got back into our city routine. While I love the relaxed pace of vacation, there’s something so grounding about returning to habits that help me feel my best.
I’ve been paying extra attention to these habits because I’ve experienced prolonged fatigue, constant bloating, mood swings, and terrible exhaustion in the past. Even though traditional lab results appeared “normal,” I knew something was off.
Through my journey to become an Integrative Health Practitioner, and especially after managing my own autoimmune symptoms, I’ve discovered something powerful: Small, consistent daily habits have the ability to heal you from the inside out. These tools have made a significant difference in my energy levels, sleep, mood, and overall well-being.
Here are 10 daily habits that have truly transformed my life.
Please note that some links below are affiliate links, and I may earn a small commission from any purchases. These are all companies I love and products I’ve used for years, so I’m excited to partner with them. Thank you for your support!
10 Daily Habits That Changed My Hormones and Life
1. Morning Sunlight (Before Screens)
This is one of the most underrated biohacks. Getting sunlight in your eyes within the first 30-60 minutes after waking helps regulate your circadian rhythm, which controls everything from cortisol production to melatonin release at night.
Why it matters:
Cortisol should spike in the morning (your natural “get up and go” hormone) and gradually decrease throughout the day. Skipping morning light and jumping straight to artificial blue light disrupts this rhythm, leading to fatigue, anxiety, and poor sleep.
What I do: I step outside first thing in the morning, stand barefoot in the grass, take deep breaths, and soak in the sunlight for 5-10 minutes. I also open all the curtains to let natural light fill the house.
2. Dry Brushing Before Showering
Dry brushing is a gentle way to stimulate the lymphatic system, which is essential for detoxification and immune health. It also promotes blood circulation, exfoliates the skin, and gives a natural energy boost. My favorite brush is here.
Why it matters:
Hormones are processed and detoxified through the liver and lymphatic system. Slow drainage pathways can cause hormonal imbalances, leading to symptoms like PMS, acne, and irritability.
What I do: A quick 1-minute brush before my shower, always moving toward the heart.
3. PEMF + Meditation Combo
PEMF therapy (Pulsed Electromagnetic Field) reduces inflammation, improves cellular energy, and promotes stress reduction. I pair it with breathwork or short meditation using HigherDose PEMF Go Mat (code FITNESSHA15).
Why it matters:
Chronic stress is a major hormonal disruptor. PEMF helps shift your body out of fight-or-flight mode, while meditation lowers cortisol and supports HPA axis regulation.
What I do: 10-20 minutes on the mat with calming music or a guided meditation. It sets the tone for my day.
4. Protein + Veggies Before Carbs
Stable blood sugar is key to hormonal health. Eating carbs first, especially on an empty stomach, can cause glucose spikes and crashes, leading to cravings and mood swings.
Why it matters:
Balanced blood sugar = balanced hormones. Keeping insulin in check helps regulate cortisol, estrogen, and thyroid hormones.
What I do: I structure meals with protein (eggs, chicken, fish) first, then fiber-rich veggies, and finally carbs (fruit, sweet potatoes, grains). This habit has noticeably improved my energy and satiety.
I also use Nutrisense CGM to monitor my glucose levels. They’ve made their plans more affordable, and you can use code GINA30 for 30% off.
5. Walking on My Treadmill Pad
I’ve learned that movement doesn’t have to be intense to be effective. Gentle walking is incredible for blood sugar balance, lymphatic drainage, and stress relief.
Why it matters:
Sedentary behavior can worsen hormonal symptoms, even if you work out for an hour. Walking after meals improves glucose control and regulates hunger hormones like ghrelin and leptin.
What I do: I walk while answering emails or listening to podcasts. It makes movement effortless and enjoyable. I bought this affordable treadmill pad years ago, and it’s been perfect.
6. Red Light Therapy
Red light therapy supports mitochondrial function, cellular repair, and collagen production. It can improve skin, reduce inflammation, and boost mood by increasing ATP (cellular energy).
What I do: I use this red light mask (code FITNESSHA) for 15 minutes while listening to a podcast or catching up on work.
7. Blue Light Blocking Glasses
Screens and artificial light, especially after sunset, can disrupt melatonin production and keep your brain alert at night.
Why it matters:
Poor sleep reduces hormonal repair, increases cortisol, and impairs detoxification. Blocking blue light improves sleep quality and hormonal rhythms.
What I do: I wear VivaRays glasses (code FITNESSISTA) after 5 PM, especially after sunset. Switching to red lenses makes me feel sleepy.
8. Reading Before Bed
Switching screens for a book has been a game-changer for my sleep and hormones. It calms my mind without the stimulation of blue light or ads.
Why it matters:
Nighttime is when your body repairs and restores hormonal balance. A screen-free evening routine supports melatonin production and reduces cortisol.
What I do: 20-30 minutes of non-fiction reading with my blue light glasses, sometimes paired with Rooibos tea.
9. Weighted Blanket
I love my weighted blanket, and Maisey is obsessed with it too! My weighted blanket activates the parasympathetic nervous system and creates a sense of safety and calm.
Why it matters:
When the nervous system is in fight-or-flight mode, hormone production suffers. Deep pressure stimulation reduces cortisol and increases serotonin and melatonin.
10. Consistency Over Perfection
Consistency (even when messy) creates momentum and results. Even if life gets busy, I know I can return to these habits to feel my best.
The body thrives on rhythm. When you provide consistent nourishment, movement, and safety, it responds with balance and healing. I occasionally miss days, but I always come back to these habits.
These practices have helped regulate my cycle, reduce inflammation, improve my mood and energy, and even reverse autoimmune symptoms I was told were lifelong.
If you’d like help building a routine and want to work with me 1:1, email me at gina@fitnessista.com, and we can kick things off this month!
Wishing you an amazing day. See you soon!
xo
Gina
