Share some habits that help me with hormones, emotions, sleep, energy and life!
Hi, friends! Are you OK? Hope you have had a pleasant morning so far. We are living in some pool time and when we first get back to town, we catch up on the day job. While I love vacation mode, it’s a bit cute to get back to your daily activities and the habits that make you feel the best.
I think I’m paying more attention to these things now because for a long time, I totally feel myself. I was tired but wired, dealing with constant bloating, mood swings, horrible fatigue, and most traditional labs looked *normal* I knew something wasn’t right.
By becoming an integrated health practitioner, 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 a huge impact on how they feel throughout the month, energy levels, sleep and emotionally.
The ten things I have to do every day have really changed my life.
Please note that the affiliate link is included below and allows me to get small rebates from any purchases. These are all products I love and I have used over the years, so I am very happy to be working with them as a member. Thank you very much for shopping through my link – Thank you very much for your support.
10 Daily Habits That Change My Hormones and Life
1. Morning sun (in front of the screen)
This is one of the most underrated biohackers. Getting sunlight in the eyes during the first 30-60 minutes of waking helps to set the circadian rhythm, all of which can be regulated from cortisol production to the nighttime melatonin release.
Why it matters:
Cortisol should soar in the morning (it’s your natural “get up and go” hormone) and gradually decrease throughout the day. When we skip the morning lights and go straight from the screen to artificial blue light, we disrupt this rhythm, which can lead to fatigue, anxiety and poor sleep.
What I want to do is: When I let Mazer out in the morning (even if it looks like a zombie), I walk out, stand barefoot on the grass, take a bit of a deep breath, and then dip it in for 5-10 minutes. Once we wake up and put the sun in the house, I will also open all the curtains and blinds.
2. Dry brush before shower
Dry brushing is a gentle, non-invasive method to stimulate the lymphatic system, which is essential for detoxification and immune health. It can also promote blood circulation, peel off the skin, and enable your body to strengthen natural energy. One of my favorites is here.
Why it matters:
Hormones are processed through the liver and lymphatic system and detoxify. If you have a slow drainage pathway, you can recirculate too much hormone (estrogen in particular), which can cause imbalance and symptoms such as PMS, acne and irritability.
What I want to do: A quick 1 minute brush before showering, always moving towards the heart.
3. PEMF + Meditation Combination
PEMF (Pulse Electromagnetic Field) treatment has been shown to reduce inflammation, improve energy at cellular levels and support lower stress. I paired it with a brief meditation on the breath or high point PEMF GO MAT (code FitnessISta15).
Why it matters:
Chronic stress is one of the biggest hormone disruptors. PEMF can help your body transfer from combat or flight modes, while meditation reduces cortisol and supports HPA axis regulation.
What I’m going to do: 10-20 minutes on the mat with a calm playlist or a guided breath. It sets the tone for my day and I use it too if I feel a little down or want to spend time journaling.
4. Protein + vegetables before carbohydrates
Blood sugar stability is the main key to hormone health. When we eat carbs first, especially on an empty stomach, it may stimulate glucose and insulin, which can lead to collapse, cravings and depression.
Why it matters:
Balanced blood sugar = balanced hormone. Checking for insulin helps regulate cortisol, estrogen and even thyroid hormones.
What I want to do is: I build most meals, starting with protein (eggs, chicken, fish), then fiber-rich vegetables, then any carbs (fruit, sweet potato, cereal). This habit significantly improved my energy and fullness.
I also use Nutriense CGM from time to time to see how my numbers look. They lower the cost of the CGM plan to make it easier to access, where you can use the Gina30 30% discount.
5. Walking on my walking mat
It took me a long time to learn that exercise doesn’t have to be strong to be effective. Gentle exercise, like walking, is incredible for blood sugar balance, lymphatic drainage and stress relief.
Why it matters:
Even if you exercise for an hour, sedentary behavior can worsen hormonal symptoms.
Walking after a meal improves glucose control, which helps regulate hunger hormones such as chronic proteins and leptin.
What I want to do: I walk while replying to emails or listening to podcasts. It makes exercise effortless and fun. A few years ago, I had a cheap walking mat on Amazon and it was perfect.
6. Red light treatment
Red light therapy can support mitochondrial function, cell repair and collagen production. It has been shown that it can improve the skin, reduce inflammation, and even support mood by increasing ATP (cell energy).
What I want to do is: I use a high point red face mask (code fitnessista) in the morning when I’m working on a computer 15 while I’m listening to a podcast or catching up with chores (Code Fitnessista).
7. Blu-ray cover glasses
We are surrounded by screens and artificial light, especially after sunset. This disrupts melatonin production and keeps the brain wired at night.
Why it matters:
Deficiency of sleep means hormone repair, higher cortisol and reduced detoxification.
Obstructing blue light in the evening can help improve sleep onset, quality and hormonal rhythm.
What I want to do is: at 5pm, especially after sunset, I wear Vivarays glasses (Code Fitnessista). When I switch to the red lens, I almost feel sleepy.
8. Read before bed
This sounds simple, but switching the screen for me is a big sleep and hormone win. It has no stimulation notification or blue light stimulation, which helps calm my body and mind.
Why it matters:
Nighttime is the time when your body heals and restores hormone balance.
Calm, screenless night routines can support melatonin, reduce cortisol and improve sleep depth.
What I’m going to do: 20-30 minutes an unpopular book with my blue light glasses… maybe a castor oil bag, if I feel crazy. 😉
9. Weighted blanket
I like this thing, and Messi is obsessed with it! My Therasage weighted blanket helps activate the parasympathetic nervous system, creating a sense of security and calmness.
Why it matters:
When the nervous system is in “fight or flight”, the body deprives the production of hormones.
Deep pressure stimulation lowers cortisol and increases serotonin and melatonin, our happy and sleepy hormone.
10. Consistency>Perfection
That’s everything. I understand that being consistent (even messy) is what builds motivation and results. Even though we had been on vacation for a long time, I knew I could go back to these habits and they would give me a little bit of fuel to help me feel the best.
The body grows with a rhythm. When you give consistent cues for safety, nutrition and exercise, it responds in a balanced and healing way. I miss it for a few days, but I always come back.
These habits helped me regulate cycles, reduce inflammation, improve mood and energy, and even reverse the autoimmune markers I was told were lifelong judgments.
If you are seeking help from your routine and want to work together under 1:1 guidance, please email me a topic coach at gina@fitnessista.com and we can start this month!
I wish you a wonderful day and I will see you soon.
XO
Gina
