Hormone Balance Made Simple: 7 Free Daily Habits to Start Today

Balancing your hormones doesn’t have to be complicated—or expensive. With a few simple, free habits, you can start feeling better and supporting your body naturally. These small changes can have a big impact on your energy, mood, and overall health. And honestly, this is where I begin with my clients! Before diving into tests or focusing on specific hormones, these foundational habits are the first step to getting your body in balance.

Here are my favorite free hormone support tips you can start using today:

1 —

Morning Sunlight

Spend at least 10 minutes outside in the morning to support cortisol awakening response and set your circadian rhythm for the day. Bonus if you can do this before checking your phone/screens and extra bonus if you can put your feet on the earth (grass, sand, etc).

2 —

30g Protein with Breakfast

Start your day with a protein-rich meal to stabilize blood sugar and provide sustained energy. Psst... this will help with cravings later on! How we start the morning sets the tone for the day.

3 —

Coffee WITH or After Food

Stop having coffee on an empty stomach—this is not breakfast! Instead, enjoy your coffee with or after food. Trust me, this will make a difference in how you feel throughout the day.

4 —

No Screens 1 Hour Before Bed

Create a calming bedtime ritual to optimize melatonin production and improve sleep quality. One of the best things you can do is switch your screens to ‘dark mode’ and pick up another habit the 1 hour prior to sleeping. I love to read in bed—it always makes me sleepy.

5 —

Daily Movement

Incorporate gentle movement like walking, stretching, or yoga to reduce stress and regulate cortisol levels. Bonus: do it outdoors for extra sunlight! I start my mornings with a dog walk outside to check off the daily movement box andmorning sunlight.

6 —

Stress Management

Practice breathwork, journaling, or a quick 5-minute gratitude exercise to support your nervous system and reduce stress hormones.

7 —

Balance Blood Sugar

Pair your meals with protein, healthy fats, and fiber to avoid energy crashes and keep your hormones happy. We want to avoid the energy rollercoaster that happens when we eat something that spikes our blood sugar (a cookie, for example). It gives us quick energy, then we crash and crave more of those foods that give us that same quick energy.

So how do we fix this? Still enjoy a cookie (yes!), but have it with or after a meal/snack that has protein and fiber. You could even eat a cup of Greek yogurt with your cookie—it's high in protein and will help balance those blood sugar levels.

These free, simple habits are a great way to support your hormones naturally and feel better every day. Remember, consistency is key! Start by incorporating one or two of these tips into your routine and see how your body responds.