Sharing some of the habits that helped with my hormones, mood, sleep, energy, and life!
Hi friends! How are ya? I hope that you’re having an amazing morning so far. We’re living up some pool time and just getting caught up on the routine now that we’re back in town. While I love vacation mode, there’s something so lovely about getting back into your routine and the habits that make your feel your best.
I think I pay even more attention to these things now because there was a LONG time when I felt completely off. I was tired but wired, dealing with constant bloating, mood swings, horrible fatigue, and while most of the tradition labs looked *normal* I knew something wasn’t right.
Through my journey of becoming an Integrative Health Practitioner, and especially after dealing with my own autoimmune symptoms, I discovered something powerful: small, consistent daily habits have the ability to heal you from the inside out. These tools have made an enormous 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 genuinely have changed my life.
Please note that affiliate links are included below and allow me to earn a small kickback from any purchases. These are all companies I love and products I’ve used for years, so I’m thrilled to partner with them as an affiliate. Thank you so much to those of you who shop through my links – I appreciate your support so much.
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 of waking up helps set your circadian rhythm, which regulates everything from cortisol production to melatonin release at night.
Why it matters:
Cortisol should spike in the morning (that’s your natural “get up and go” hormone), and gradually decrease throughout the day. When we skip morning light and go straight to artificial blue light from screens, we disrupt that rhythm, which can lead to fatigue, anxiety, and poor sleep later.
What I do: I step outside when I let Mazer out in the morning (even if I look like a zombie), stand in the grass barefoot, take a few deep breaths, and just soak it in for 5–10 minutes. I also open all of the curtains and blinds as soon as we wake up to let sunlight into the house.
2. Dry brushing before showering
Dry brushing is a gentle, non-invasive way to stimulate the lymphatic system, which is crucial for detoxification and immune health. It also promotes blood circulation, exfoliates skin, and gives your body a natural energy boost. My favorite one is here.
Why it matters:
Hormones are processed and detoxed through the liver and lymphatic system. If your drainage pathways are sluggish, excess hormones (especially estrogen) can recirculate, which can lead to imbalances and symptoms like 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
PEMF (Pulsed Electromagnetic Field) therapy has been shown to reduce inflammation, improve energy at the cellular level, and support stress reduction. I pair it with breathwork or a short meditation on my HigherDOSE PEMF Go Mat (code is FITNESSISTA15).
Why it matters:
Chronic stress is one of the biggest hormone disruptors. PEMF helps your body shift out of fight-or-flight mode, while meditation reduces cortisol and supports HPA axis regulation.
What I do: 10-20 minutes on the mat with a calming playlist or guided breathwork. It sets the tone for my day and I’ll also use it if I feel a little slump or want to spend time journaling.
4. Protein + veggies before carbs at meals
Blood sugar stability is a major key to hormone health. When we eat carbs first, especially on an empty stomach, it can spike glucose and insulin, which can cause crashes, cravings, and mood dips.
Why it matters:
Balanced blood sugar = balanced hormones. Keeping insulin in check helps regulate cortisol, estrogen, and even thyroid hormones.
What I do: I build most meals starting with protein (eggs, chicken, fish), then fiber-rich veggies, then any carbs (fruit, sweet potatoes, grains). This one habit noticeably improved my energy and satiety.
I also use a Nutriense CGM every now and again to see how my numbers are looking. They’ve decreased the costs of their CGM plans to make them more accessible, and you can use GINA30 for 30% off here.
5. Walking on my walking pad
It took me a long time to learn that movement doesn’t have to be intense to be effective. Gentle movement, like 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, which helps regulate hunger hormones like ghrelin and leptin.
What I do: I walk while replying to emails or listening to a podcast. It makes movement effortless and fun. I got an inexpensive walking pad on Amazon a couple of years ago and it’s been perfect.
6. Red light therapy
Red light therapy can support mitochondrial function, cellular repair, and collagen production. It’s been shown to improve skin, reduce inflammation, and even support mood by increasing ATP (cellular energy).
What I do: I use the HigherDOSE red light face mask (code FITNESSISTA)15 in the mornings while I listen to a podcast or catch up on chores, or the Lumebox (code FITNESSISTA) while I’m working at the computer.
7. Blue light blocking glasses
We’re surrounded by screens and artificial light, especially after sunset. This can disrupt melatonin production and keeps the brain wired at night.
Why it matters:
Poor sleep means less hormone repair, higher cortisol, and reduced detox capacity.
Blocking blue light in the evening helps improve sleep onset, quality, and hormonal rhythm.
What I do: I wear my Vivarays glasses (code FITNESSISTA) after 5 PM and especially after sunset. I feel sleepier almost right away when I switch to the red lenses.
8. Reading before bed
This might sound simple, but switching out screens for a book was a big sleep and hormone win for me. It helps calm my mind and body without the stimulation of notifications or blue light.
Why it matters:
Nighttime is when your body heals and restores hormone balance.
A calm, screen-free evening routine can support melatonin, reduces cortisol, and improves sleep depth.
What I do: 20–30 minutes of a non-stressful book with my blue light glasses… maybe a castor oil pack if I’m feeling wild. 😉
9. Weighted blanket
I LOVE this thing and Maisey is obsessed with it, too! My Therasage weighted blanket helps activate the parasympathetic nervous system, creating a sense of safety and calm.
Why it matters:
When the nervous system is in “fight-or-flight,” the body deprioritizes hormone production.
Deep pressure stimulation can lower cortisol and increase serotonin and melatonin which are our happy and sleepy hormones.
10. Consistency > Perfection
This one is everything. I’ve learned that being consistent (even when it’s messy) is what builds momentum and results. Even when we go on vacation for a long time, I know that I can come back to these habits and they’ll just give me a little boost to help me feel my best.
The body thrives on rhythm. When you give it consistent cues of safety, nourishment, and movement, it responds with balance and healing. I miss days, but I always come back.
These habits have helped me regulate my cycle, reduce inflammation, improve my mood and energy, and even reverse autoimmune markers that I was told were a lifelong sentence.
If you’re looking for help with your routine and want to work together on 1:1 coaching, send me an email gina@fitnessista.com subject COACHING and we can get started this month!
Have an amazing day and I’ll see ya soon.
xo
Gina
The post Daily Habits that Changed my Hormones and Life appeared first on The Fitnessista.
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