5 Simple Habits That Keep My Hormones Happy

If there's one thing I've learned through my own journey (and through working with clients), it's this: balanced hormones aren't about perfection—they're about consistency in the little things. The basics are so important. Often times, you do not need to spend money on “hormone balancing” supplements. The basics are mostly free, and they work!

Hormone health isn't just about supplements and lab results—it's about how you live your life every day. Here are five simple, nourishing habits I come back to every week to support my hormones and feel more grounded, energized, and human.

1. Get Outside (Even Just for 10 Minutes)

Sunlight—especially morning light—is one of the most underrated tools for hormone support. Natural light helps regulate your circadian rhythm, which in turn supports cortisol and melatonin production. This means better energy during the day and deeper sleep at night. It also boosts your mood by increasing dopamine and serotonin, which are precursors to other important hormones.

Our bodies evolved to be outside, and they need and crave it the outdoors. In the current culture of screens and desk work, we need to go out of our way to take time to get outside. Being in nature lowers stress by turning on the parasympathetic nervous system.

Even on busy days, I make it a point to step outside— whether a quick walk with the dogs and/or morning sunlight on my porch with coffee in hand. Pair this with some deep breathing and awareness of your surroundings for added nervous system support.

2. Prioritizing 7–8 Hours of Sleep

I know, I know, everyone is telling you to sleep. But for good reason: sleep is so important, and we know we need to sleep! Sleep is non-negotiable when it comes to hormone balance. It's during deep sleep that your body resets: cortisol lowers, growth hormone is released, and your detox pathways kick into high gear. Your brain literally flushes out toxins in deep sleep! Without quality sleep, your body stays in a stress state, which throws everything off—from blood sugar to estrogen to thyroid function.

Some nights aren’t perfect (parenthood, am I right?), but I aim for 7–8 hours most nights, and I wind down with low lights, no phone in bed, magnesium and reading a book.

3. Lifting Weights

Building muscle = building metabolic and hormonal resilience. Strength training helps improve insulin sensitivity, supports thyroid function, blood sugar regulation and reduces cortisol over time. It also encourages the release of growth hormone and testosterone, which are key players in energy, mood, and libido.

Research shows that muscle mass is a better indicator of longevity and survival than BMI. And starting at age 30, we start to lose muscle mass naturally, so it is even more important to be lifting weights to maintain our muscle mass as we age.

I lift weights 3–5 times per week, depending on the season of life I’m in. It doesn’t have to be intense—sometimes it’s 20 minutes in the garage before my toddler wakes up. And I still see and feel results!

4. Eating Protein at Every Meal

This ties right back to the importance of muscle. What builds muscle? Protein! Protein is your hormonal building block. It keeps blood sugar stable, supports liver detox, and provides the amino acids your body needs to make hormones like serotonin, dopamine, and estrogen. I aim for 20–30g of protein at each meal—and I always pair it with healthy fats and fiber to stay satisfied and steady.

Of the clients I have worked with, many struggle to get enough protein in their day, which can lead to blood sugar spikes and crashes, and reaching for less-than-ideal snacks in the pantry. The more we can fill our plates at meals with protein and keep ourselves satiated until the next meal, the fewer energy crashes and the more stable our blood sugar levels.

Some of my favorite ways to get protein are Pasture-raised eggs, grass-fed beef and organ meat blends, wild salmon and cod, Equip protein powder in a smoothie, and organic Greek yogurt.

5. Making Time for Play & Connection

This one’s easy to overlook—but it’s just as important as food or fitness. Genuine connection, laughter, and unstructured fun help regulate your nervous system and lower stress hormones. When stress hormones are not chronically elevated, everything from your cycle to your thyroid to your digestion works better.

Having a child has re-emphasized my love for play and the joy it makes me feel. Jumping on a trampoline, wrestling, and going down the slide together are the best nervous system resets. As adults, we don’t do it enough. Time to bring back that inner child and run through the grass fields at a park or put on some music and shake your body!

Whether it’s a date night, a spontaneous dance party with my toddler, or a phone call to a friend, I make space for joy. It doesn’t have to be big—it just has to be and feel authentic, and your body will start to crave it more and more.

The Bottom Line

Supporting your hormones doesn’t have to mean overhauling your life. It starts with simple, repeatable rhythms—sunshine, sleep, strength, nourishment, and joy. The best part is? Most of these items are free and readily available to you! Even if you don’t have sunshine, spending 20-30 minutes outside on a cloudy day can give you the same benefits.

You don’t need the next bio-hacking item trending on Tik Tok or the expensive supplement promising to “balance your hormones”. Do a self-check and ask, do I have the foundations in place? Am I sleeping well, getting outside, eating enough protein? Do I laugh every week and make time for connection? Focus on these items first, and I promise you, you will notice positive changes in your health.

These are the foundations I come back to again and again, and I’d love to help you build yours.

What’s one thing you do weekly that helps you feel like your best self?