Sharing some of the habits that helped with my hormones, mood, sleep, energy and life!
Hi friends! How are you? I hope you have an amazing morning so far. We live a little time in the pool and just trap the routine now that we’re back in the city. While I like the holiday function, there is something so wonderful to get back to your routine and the habits that make your feel your best.
I think I pay even more attention to these things now, because it was a long time when I felt completely away. I was tired but wired, dealing with constant bloating, mood swings, horrible fatigue, and while most of the delivery laboratories seemed * normal * I knew something was not right.
Through my journey to become Built -in health professionalAnd especially after dealing with my own autoimmune symptoms, I discovered something powerful: Small, consistent daily habits have the ability to cure you from the inside out. These tools have made a huge difference in how I feel throughout the month, my energy levels, sleep and mood.
Here are 10 things I do on a daily basis that have really changed my life.
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10 daily habits that changed my hormones and life
1. Morning sunlight (before screens)
This is one of the most undervalued biohacks. Taking sunlight to your eyes within the first 30-60 minutes of awakening helps to regulate your circadian rhythm, which regulates everything, from cortisol production to melatonin at night.
Because it matters:
Cortisol should rest in the morning (this is your natural hormone “get up and go”) and gradually decreases throughout the day. When we skip breakfast light and go straight to the artificial blue light from screens, we disrupt this rhythm, which can lead to fatigue, anxiety and poor sleep later.
What I do: I go out when I left Mazer in the morning (even if I look like a zombie), I stand barefoot grass, I take some deep breaths and just enjoy it for 5-10 minutes. I also open all the curtains and blinds as soon as we wake up to leave the sunlight at home.
2. Dry brushing before the shower
Dry brushing is a mild, non -invasive way to stimulate the lymphatic system, which is vital to detoxification and immune health. It also promotes blood circulation, exfoliates the skin and gives your body a natural push of energy. My favorite is here.
Because it matters:
Hormones are processed and detoxified through the liver and lymphatic system. If your drainage routes are sluggish, excess hormones (especially estrogen) can be recycled, which can lead to imbalances and symptoms such as PMS, acne and irritability.
What I do: Fast brush 1 minute before my shower, always moving in the direction of the heart.
3. PEMF + Combo Meditation
Treatment with PEMF (pulse electromagnetic field) has been shown to reduce inflammation, improved energy at cellular level and reduced support stress. I combine it with breathing or short meditation in my Hiterdose pemf go mat (the code is fitnessista15).
Because it matters:
Chronic stress is one of the greatest hormone disturbances. Tower It helps your body to shift from battle or flight function, while meditation reduces cortisol and supports HPA shaft adjustment.
What I do: 10-20 minutes on the mat with a calming list or guided breathing. It defines the tone for my day and I will also use it if I feel a little fall or I want to spend time with journalism.
4. Protein + Vegetables before carbohydrates in meals
Blood sugar stability is an important key to hormone health. When eating carbohydrates first, especially on an empty stomach, it can touch glucose and insulin, which can cause crashes, cravings and sinking mood.
Because it matters:
Balanced blood sugar = balanced hormones. Keeping insulin under control helps to regulate cortisol, estrogen and even thyroid hormones.
What I do: I build most meals starting with protein (eggs, chicken, fish), then rich in vegetables, then each carbohydrates (fruits, sweet potatoes, granules). This habit significantly improved my energy and my saturation.
I also use a CGM Nutrense at a time again to see how my numbers look. Have reduced the cost of CGM plans to make them more affordable and you can use Gina30 for 30% off here.
5. Walking on my pillow
It took me a long time to find out that the movement does not need to be intense to be effective. The gentle movement, such as walking, is incredible for the balance of blood sugar, lymphatic drainage and stress relief.
Because it matters:
Sitting behavior can aggravate hormonal symptoms, even if you are involved for an hour.
Walking after meals improves glucose control, which helps to regulate hunger hormones such as ghrelin and leptin.
What do I do: I walk while I respond to emails or listening to a podcast. Makes the move effortless and fun. I got one cheap pillow on foot in the Amazon Two years ago and it was perfect.
6. Treatment of Red Light
Red light therapy can support mitochondrial function, cellular repair and collagen production. It has been shown to improve the skin, reduces inflammation and even mood by supporting the increase in ATP (cell energy).
What do I do: I use the Face mask with higher dose (Fitnessista code) 15 in the mornings while listening to a podcast or covers the jobs or the Chatter (Fitnessista code) while working on the computer.
7.
We are surrounded by screens and artificial light, especially after sunset. This can disrupt melatonin production and maintain the brain wired at night.
Because it matters:
Bad sleep means less hormone repair, higher cortisol and reduced detoxification capacity.
Its blue blue light at night helps improve the onset of sleep, quality and hormonal rhythm.
What do I do: wears my Lively Glasses (Fitnessista code) after 5 pm And especially after the sunset. I feel more sleepy almost immediately when I go to the red lenses.
8. Reading before bed
This may sound simple, but the alternation of screens for a book was a big sleep and the hormone victory for me. It helps to calm my mind and body without stimulating alerts or blue light.
Because it matters:
Night is when your body heals and restores hormone balance.
A calm, without a routine screen can support melatonin, reduce cortisol and improve the depth of sleep.
What I do: 20-30 minutes from a non-stepful book with my blue glasses … maybe a pack of castor oil if I feel wild. 😉
9. Weighted blanket
I love this thing and Maisey is obsessed with it! My Therasage weighted blanket It helps to activate the parasympathetic nervous system, creating a sense of safety and tranquility.
Because it matters:
When the nervous system is in a “race or flight”, the Departmentative Hormone Production Body.
Deep pressure stimulation can reduce cortisol and increase serotonin and melatonin which are our happy and drowsiness hormones.
10. Continue> Perfection
This is everything. I have learned that being consistent (even when it is dirty) is what builds the momentum and results. Even when we go for a vacation for a long time, I know I can go back to these habits and they will give me a little bit of boost to help me feel my best.
The body thrives in the rhythm. When you give it fixed points of safety, food and movement, it responds to balance and healing. I miss days, but I always come back.
These habits have helped me regulate my circle, reduce inflammation, improve my mood and energy, and even reverse the autoimmune markers that told me it was a lifelong penalty.
If you are looking for help with your routine and want to work with 1: 1 workout, send me an email gina@fitnessista.com workout and we can start this month!
You have an amazing day and I’ll see you soon.
xo
Tiger
