Unlocking ultimate health

5 simple shifts for a balanced body

Thanks to the hustle and bustle of daily life, it's easy to overlook the profound impact our lifestyle choices can have on our hormones. In many ways, they can make or break our delicate endocrine system.

From metabolism to mood, these chemical messengers play a crucial role in regulating various bodily functions. And good news! Achieving hormonal balance doesn’t (typically) require drastic changes. With that in mind, we’re sharing are five simple hormone hacks you can implement today (yes, today!) to foster a healthier, more tranquil you.

Why your lifestyle matters

This goes without saying, but your daily habits—when it comes to diet, exercise, and sleep—directly impact your fifth vital sign. On the one hand, a nourished lifestyle encourages overall hormonal harmony. Conversely, poor lifestyle choices (I.e. a sedentary routine and inadequate sleep) typically lead to imbalances. And these manifest in everything from intense PMS to fertility woes. 

5 feel-good, sustainable habits 

So, how can you cultivate a lifestyle that helps you glow from the inside out?

1.Prioritize protein-rich meals.

Protein is the building block of life. And it plays a key role in hormone regulation, blood sugar stability, muscle health, and more. Opt for high-quality protein, like poultry, fatty fish, grass-fed beef, pastured eggs, organic cottage cheese, beans, and non-GMO tofu. When consumed throughout the day, they support hormonal health and contribute to muscle maintenance.

Read about the correlation between protein and female hormones here.

2. Eat before your caffeine fix.

For many of us, the day doesn't truly begin until we've had our morning coffee. We get it. However, caffeine on an empty stomach can trigger the release of stress hormones. Over time, this can suppress normal estrogen and progesterone levels, potentially leading to anovulation or amenorrhea (loss of menstrual cycle).

To mitigate this, consider having a small, nutrient-rich snack before reaching for that cup of coffee: a handful of nuts and a hard-boiled egg, chia pudding with low-sugar granola, or a piece of fruit with cheese. These provide energy without putting stress on your adrenal glands. And when it comes to your cup of joe, consider adding a healthy fat (coconut milk, ghee, half & half, etc.) and / or protein (collagen peptides, cow’s milk, etc.) to slow the absorption of caffeine.

3. Embrace healthy fats.

Incorporating healthy fats is essential for hormonal health. Omega-3 fatty acids—found in fatty fish, flaxseeds, pumkin seeds, and walnuts—are particularly beneficial. These fats support the production of hormones that contribute to brain health, mood stability, and inflammation reduction. In part, this is why we love seed cycling! 

4. Take a post-meal stroll for digestive bliss.

After enjoying a satisfying meal, resist the urge to slump on the couch. Instead, take a short stroll, do light house chores, or have a dance party in your kitchen. Gentle exercise, even in the form of a leisure walk, can help regulate blood sugar levels. This also enhances insulin sensitivity. And why is this important? Because balanced blood sugar is crucial for maintaining hormonal equilibrium. 

Fluctuations in blood sugar can lead to spikes in insulin, impacting other hormones such as cortisol and adrenaline. However, stable blood sugar levels support optimal insulin sensitivity. And this prevents stress on the endocrine system. A more stable hormonal environment could be a leisurely, post-meal stroll away.

5. Prioritize your sleep hygiene.

Quality sleep is a cornerstone of hormonal balance. Lack of sleep (or poor sleep quality) impacts hormones that regulate everything from appetite to stress. Establishing a consistent sleep routine, creating a comfortable sleep environment, and avoiding screens before bedtime are all vital aspects of good sleep hygiene. Aim for 7-9 hours of quality sleep each night!

Non-tox cleaning products

Another lifestyle habit worth adopting? Using non-toxic cleaning products. Unfortunately, there’s no shortage of pesky ingredients in most household items (cleaning, skincare, etc.). In fact, most of us come in contact with over 80,000 chemicals—every day! Over time, these unnatural ingredients wreak havoc on our hormones. The fewer we come in contact with, the better.

When it comes to cleaning and laundering, skip the ammonia and bleach. No need for harsh synthetic chemicals (or fragrances). When possible, opt for non-toxic cleaning products. A few of our favorite cleaning brands: Branch Basics, Puracy, and Cymbiotika.

You can check the toxicity level of your cleaning products here. Knowledge is power.

Hone in on proper hydration

We all know that proper hydration is key for overall well-being. It plays a pivotal role in supporting various bodily functions—including hormone regulation. Not only is (filtered) water essential for transporting hormones, but it also supports efficient communication between different organs.

Unfortunately, dehydration can disrupt this delicate balance. In turn, this impacts energy levels, mood, and metabolism. To ensure you're properly hydrated, pay attention to the color of your urine—pale yellow indicates good hydration. Additionally, incorporate magnesium and / or electrolytes into your water! Along with hydration, these minerals play a role in muscle and nerve function.