Daily habits that changed my hormones and my life

Share some of the habits that helped with my hormones, mood, sleep, energy and life!

Hello friends! How are you? I hope you are having an incredible morning so far. We are living some time in the pool and we are trapped in the routine now that we are back in the city. While I love the vacation mode, there is something so lovely to return to your routine and the habits that make you feel better.

I think I now pay more attention to these things because there was a long time when I felt completely out. I was tired but connected, dealing with constant swelling, humor changes, horrible fatigue, and although most tradition laboratories looked * normal * knew that something was not right.

Through my trip of becoming an integrative health professional, and especially after dealing with my own autoimmune symptoms, I discovered something powerful: Small and consistent daily habits have the ability to heal from inside out. These tools have made a huge difference in how I feel throughout the month, my energy, sleep and mood levels.

Here are 10 things that I do daily that my life has really changed.

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10 daily habits that changed my hormones and my life

1. morning sunlight (before screens)

This is one of the most underestimated biohacks. Putting the sunlight in the eyes inside the first 30–60 minutes of awakening helps establish its circadian rhythm, which regulates everything, from the production of cortisol to the launch of melatonin at night.

Why does it matter:

Cortisol must increase in the morning (that is its natural hormone of “getting up and going”), and gradually decreasing throughout the day. When we jump the morning and go directly to the artificial blue light of the screens, we interrupt that rhythm, which can cause fatigue, anxiety and poor sleep later.

What I do: I leave when I let Mazer out in the morning (even if I look like a zombie), I stay barefoot in the grass, I breathe and just soak it for 5-10 minutes. I also open all the curtains and blinds as soon as we woke up to let the sunlight enter the house.

2. Dry brushing before showering

Dry brushing is a smooth and non -invasive form of stimulating the lymphatic system, which is crucial for detoxification and immune health. It also promotes blood circulation, exfolia the skin and gives its body a impulse of natural energy. My favorite is here.

Why does it matter:

Hormones are processed and detoxified through the liver and lymphatic system. If your drainage paths are slow, excess hormones (especially estrogen) can recirculate, which can cause imbalances and symptoms such as PMS, acne and irritability.

What I do: Quick 1 minute brush before my shower, always moving in the direction of the heart.

3. PEMF + meditation combo

It has been shown that PEMF therapy (pulsed electromagnetic field) reduces inflammation, improves energy at the cellular level and supports stress reduction. I combine it with breath or a brief meditation in my highest mat pemf go (the code is fitnessista15).

Why does it matter:

Chronic stress is one of the greatest hormonal disruptors. PEMF helps your body to move in the way of fighting or flight, while meditation reduces cortisol and admits the regulation of the HPA axis.

What I do: 10-20 minutes in the mat with a relaxing playlist or guided breath. Set the tone for my day and I will also use it if I feel a small fall or I want to spend the daily time.

4. Protein + vegetables before carbohydrates at meals

Blood sugar stability is an important key to hormonal health. When we eat carbohydrates first, especially with an empty stomach, it can increase glucose and insulin, which can cause accidents, cravings and low humor.

Why does it matter:

Balanced blood sugar = balanced hormones. Keeping insulin under control helps regulate cortisol, estrogen and even thyroid hormones.

What I do: I build most of the meals that begin with proteins (eggs, chicken, fish), then fiber -rich vegetables, then any carbohydrates (fruit, sweet potatoes, beans). This habit significantly improved my energy and satiety.

I also use a Nutriense CGM from time to time to see how my numbers look. They have decreased the costs of their CGM plans to make them more accessible, and you can use Gina30 for a 30% discount here.

5. Walking on my walking pad

It took me a long time to know that the movement does not have to be intense to be effective. The soft movement, such as walking, is incredible for the balance of blood sugar, lymphatic drainage and stress relief.

Why does it matter:

Sedentary behavior can make hormonal symptoms worse, even if exercising for an hour.
Walking after meals improves glucose control, which helps regulate hunger hormones such as grelin and leptin.

What I do: I walk while responding to emails or listening to a podcast. It makes the movement easy and fun. I obtained a low -cost standard on Amazon a couple of years ago and has been perfect.

6. Red Light Therapy

Red light therapy can support mitochondrial function, cell reparation and collagen production. It has been shown that it improves the skin, reduces inflammation and even supports mood by increasing ATP (cell energy).

What I do: I use the facial mask of the highest red light (fitnessist code) 15 in the morning while listening to a podcast or I catch up, or the lumebox (fitnessist code) while I am working on the computer.

7. Blue light lock glasses

We are surrounded by screens and artificial light, especially after sunset. This can interrupt the production of melatonin and keeps the brain connected at night.

Why does it matter:

Poor dream means less hormonal repair, greater cortisol and reduced detoxification capacity.
Block blue light at night helps improve the beginning of sleep, quality and hormonal rhythm.

What I do: I use my vivarays glasses (Fitnessista code) after 5 pm and especially after sunset. I feel more soment almost immediately when I change the red lenses.

8. Reading before bedtime

This may sound simple, but changing screens for a book was a great dream and a hormonal victory for me. It helps to calm my mind and my body without the stimulation of notifications or blue light.

Why does it matter:

The night is when your body cures and restores hormonal balance.
A quiet and screen routine can support melatonin, reduces cortisol and improves sleep depth.

What I do: 20-30 minutes of a book No stress with my light blue glasses … Maybe a ricine oil pack if I feel wild. 😉

9. Weighted blanket

I love this and Maisey is also obsessed with that! My weighted blanket Thease helps to activate the parasympathetic nervous system, creating a sense of safety and calm.

Why does it matter:

When the nervous system is in “struggle or flight”, the body depresses the production of hormones.
Stimulation of deep pressure can reduce cortisol and increase serotonin and melatonin, which are our happy and sleepy hormones.

10. Consistency> Perfection

This is everything. I have learned that being consistent (even when it is messy) is what generates impulse and results. Even when we go on vacation for a long time, I know that I can return to these habits and that they will give me some impulse to help me feel my best.

The body thrives with the rhythm. When he gives consistent signals of security, food and movement, he responds with balance and healing. I miss the days, but I always come back.

These habits have helped me regulate my cycle, reduce inflammation, improve my mood and energy, and even the inverse autoimmune markers that told me were a life prayer.

If you are looking for help with your routine and want to work together at Coaching 1: 1, send me an email [email protected] coaching and we can start this month!

Have an amazing day and I will see you soon.

XO

Gina