Daily habits that have changed my hormones and my life

Share some of the habits that have contributed to my hormones, mood, sleep, energy and life!

Hi friends! How are you doing? I hope you spend an incredible morning so far. We live in the pool time and we have found ourselves in the routine now that we are back in town. Although I like the holiday mode, there is something so beautiful to come back to your routine and the habits that make you feel best.

I think I pay even more attention to these things now because there was a lot of time when I felt completely absent. I was tired but wired, dealing with constant bloating, mood swings, horrible fatigue, and although most traditional laboratories are * normal *, I knew that something was wrong.

Through my trip to become a Integrative health practitionerAnd especially after having treated my own autoimmune symptoms, I discovered something powerful: Small coherent daily habits have the ability to cure you from the inside. These tools have made a huge difference in what I feel throughout the month, my energy levels, my sleep and my mood.

Here are 10 things I do on a daily basis that really changed my life.

Please note that the affiliation links are included below and allow me to win a small bribes from all purchases. These are all companies that I like and the products that I have been using for years, so I am delighted to associate with them as a party. Thank you very much to those of you who buy my links – I appreciate your support so much.

10 daily habits that have changed my hormones and my life

1. The morning sun (before screens)

It is one of the most underestimated biohacks. Getting sunlight in your eyes in the first 30 to 60 minutes of awakening helps your circadian rhythm, which regulates everything, from the production of cortisol to the release of melatonin at night.

Why is it important:

Cortisol should climb in the morning (it’s your natural hormone “getting up and going”) and gradually decreasing throughout the day. When we jump the morning light and go directly to the artificial blue light of the screens, we disturb this rhythm, which can cause fatigue, anxiety and bad sleep later.

What I do: I go out when I let Mazer go out in the morning (even if I look like a zombie), I stand in barefoot grass, take some deep breaths and soak it for 5 to 10 minutes. I also open all the curtains and blinds as soon as we wake up to leave sunlight in the house.

2. Dry brushing before showering

Dry brushing is a soft and non -invasive way to stimulate the lymphatic system, which is crucial for detoxification and immune health. It also promotes blood circulation, exfoliates the skin and gives your body an increase in natural energy. My favorite is here.

Why is it important:

The hormones are treated and detoxified through the liver and lymphatic system. If your drainage routes are slow, excessive hormones (especially estrogens) can recirculate, which can cause imbalances and symptoms such as PMS, acne and irritability.

What I do: quick brush of one minute before my shower, always moving towards 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 associate it with breathing or a short meditation on my MAT MATE PEMF Go (Code is fitness15).

Why is it important:

Chronic stress is one of the greatest hormonal disruptors. Pemf Help your body leave the Fight-Or Flight mode, while meditation reduces cortisol and supports the regulation of the HPA axis.

What I do: 10-20 minutes on the carpet with a soothing reading list or guided breathing. It sets the tone for my day and I will also use it if I feel a little criminal or I want to spend time to journal.

4. Protein + vegetables before carbohydrates at meals

The stability of blood sugar is a major key to hormonal health. When we eat carbohydrates first, especially on an empty stomach, it can increase glucose and insulin, which can cause collisions, desires and mood dips.

Why is it important:

Balanced suggestion = balanced hormones. Keep insulin under control helps regulate cortisol, estrogens and even thyroid hormones.

What I do: I build most meals starting with proteins (eggs, chicken, fish), then vegetables rich in fiber, then all carbohydrates (fruit, sweet potatoes, grains). This habit has significantly improved my energy and satiety.

I also use a Nutriens CGM from time to time to see what my figures look like. They have reduced the costs of their CGM plans to make them more accessible, and you can use Gina30 for 30% reduction here.

5. Walk on my walking pad

It took me a long time to learn that movement does not need to be intense to be effective. A soft movement, like walking, is incredible for the balance of blood sugar, lymphatic drainage and stress relief.

Why is it important:

Sedentary behavior can worsen hormonal symptoms, even if you train for an hour.
Walking after meals improves glucose control, which helps regulate hunger hormones such as ghrelin and leptin.

What I do: I walk by responding to emails or listening to a podcast. This makes movement effortlessly and fun. I have a Cheap walking pad on Amazon A few years ago and it was perfect.

6. Red therapy

Red light therapy can support the mitochondrial function, cell repair and collagen production. It has been shown to improve the skin, reduces inflammation and even supports mood by increasing ATP (cellular energy).

What I do: I use the Superior red facial mask (Fitnessasta code) 15 in the morning while I listen to a podcast or make up for the tasks, or the Lumebox (Fitnessasta code) while I work on the computer.

7.

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

Why is it important:

Poor sleep means less hormonal repair, more higher cortisol and reduced detoxification capacity.
The blocking of blue light in the evening helps to improve the start of sleep, the quality and the hormonal rhythm.

What I do: I wear my Vivarays Glasses (fitness code) after 5 p.m. and especially after sunset. I almost feel asleep when I go to red lenses.

8. Read before bed

It may seem simple, but listening to screens for a book was a big victory for me. This helps to calm my mind and my body without stimulating notifications or blue light.

Why is it important:

At night, it is when your body heals and restores the balance of hormones.
A calm evening routine without screen can support melatonin, reduces cortisol and improves the depth of sleep.

What I do: 20 to 30 minutes from a non-stressful book with my light blue glasses … maybe a pack of castor oil if I feel wild. 😉

9. Weighted coverage

I love this thing and Maisey is obsessed with it too! My Weighted Therasage coverage Helps activate the parasympathetic nervous system, creating a feeling of security and calm.

Why is it important:

When the nervous system is in “Fight-Or-Flight”, the body priority the production of hormones.
Stimulation of deep pressure can reduce cortisol and increase serotonin and melatonin which are our happy and named hormones.

10. Coherence> Perfection

This is everything. I learned that being coherent (even when it is disorderly) is what creates the momentum and the results. Even when we go on vacation for a long time, I know that I can come back to these habits and they will just give me a little boost to help me feel better.

The body thrives on the rhythm. When you give coherent safety, food and movement clues, it responds with balance and healing. I miss the days, but I always come back.

These habits helped me to regulate my cycle, reduce inflammation, improve my mood and energy, and even reverse the autoimmune markers who had told me to be a sentence for life.

If you are looking for help with your routine and want to work together on a coaching 1: 1, send me an email gina@fitnestsista.com subject coaching and we can start this month!

Spend an incredible day and I will see you soon.

xo

Gina