Share my hormones, mood, sleep, energy and some of my habits that helped my life!
Hello friends! What do you think? I hope you have had a great morning ever. We are spending time in the pool and now back in town, we are caught up in everyday times. I love vacation mode, but there’s something really nice about your routine and going back to your best mood habits.
I think I’m paying more attention to these things now, as I had a long time feeling completely off. I was tired, but wired, dealing with constant bloating, mood swings, and horrifying fatigue, and most of the traditional labs looked normal, but I knew something was wrong.
Through my journey to become Integrated healthcare workersand especially after dealing with my own autoimmune symptoms, I discovered something powerful: Small, consistent daily habits have the ability to heal you from within. These tools have made a huge difference in the way I feel throughout the month, my energy levels, my sleep and my mood.
Here are 10 things that have really changed my life every day.
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My Hormones and 10 Daily Habits That Changed My Life
1. Morning sunlight (in front of the screen)
This is one of the most underrated biohacks. Exposed to sunlight in the eyes within the first 30-60 minutes of waking up can help set the circadian rhythm. This regulates everything from cortisol production to nighttime release of melatonin.
Why is it important:
Cortisol needs to spike in the morning (it’s your natural “wake-up” hormone), which gradually decreases throughout the day. Skipping morning light and moving directly from the screen to artificial blue light can disrupt that rhythm and lead to fatigue, anxiety and lack of sleep.
What I do: When I put my mother out in the morning (even if I look like a zombie), get outside, stand barefoot in the grass, take a deep breath, and soak for 5-10 minutes. Also, as soon as we wake up, we open all the curtains and blinds and let sunlight into the house.
2. Dry crushing before taking a shower
Dry brushing is a gentle, non-invasive method of stimulating the lymphatic system and is essential for detoxification and immune health. It also promotes blood circulation, removes the skin, and increases natural energy in the body. My favourite ones are here.
Why is it important:
Hormones are processed and detoxified via the liver and lymphatic system. If the drainage pathway is slowed, excessive hormones (estrogen in particular) can recirculate, leading to imbalances and symptoms such as PMS, acne, and irritation.
What I do: A quick brush for 1 minute before the shower, constantly moving in the direction of my mind.
3. PEMF + Meditation Combo
PEMF (pulsed electromagnetic field) therapy has been shown to reduce inflammation, improve energy at the cellular level, and support reduced stress. I pair it with breathing and short meditation HigherDose PEMF GO MAT (code is Fitnessista15).
Why is it important:
Chronic stress is one of the biggest hormone destroyers. pemf Meditation reduces cortisol and supports HPA axis adjustment, while helping your body shift from combat or flight modes.
What I do: 10-20 minutes on a mat with a calm playlist or guided breathing work. It sets the tone for my day and uses it if I feel a bit slump or want to spend time journaling.
4. Protein before diet carbohydrates + vegetables
Blood glucose stability is the key to hormonal health. Eating carbohydrates first can spike glucose and insulin, especially when you eat carbohydrates on an empty stomach.
Why is it important:
Balanced blood sugar = balanced hormones. Reducing insulin helps regulate cortisol, estrogen, and even thyroid hormones.
What I do: I make most meals that start with protein (eggs, chicken, fish), then fiber-rich vegetables, then carbohydrates (fruits, sweet potatoes, grains). This one habit has significantly improved my energy and satiety.
I also use Nutriense CGM from time to time to see what my numbers look like. They reduce the cost of CGM plans, make them more accessible, and you can use Gina30 for 30% off here.
5. Walking on a walking pad
It took me a long time to learn that exercise doesn’t have to be intense to be effective. Gentle movements like walking are incredible for blood sugar balance, lymph drainage and stress relief.
Why is it important:
Sedentary behavior can worsen hormonal symptoms, even if you exercise for an hour.
Walking after meals improves glucose control and regulates starvation hormones such as ghrelin and leptin.
What I do: I walk back and reply to emails and listen to podcasts. It makes movement fun and fun. I got it Amazon cheap walking pads A few years ago, it was perfect.
6. Red light therapy
Red light therapy can support mitochondrial function, cell repair and collagen production. Increased ATP (cellular energy) has been shown to improve the skin, reduce inflammation, and even support mood.
What I’m doing: I use it Higher Dose Red Light Face Mask (Code Fitnessista) While listening to podcasts and catching up with chores, 15am lumebox (Code Fitnessista) While I was working on a computer.
7. Blue Light Blocking Glasses
Especially after sunset, we are surrounded by screens and artificial light. This disrupts melatonin production and keeps your brain wired at night.
Why is it important:
Lack of sleep means less hormone repair, higher cortisol and less detoxification.
Blocking blue light in the evening improves sleep start, quality and hormonal rhythm.
What I do: I’m wearing me Vivarays Glasses (Code Fitness Sta) after 5pm, especially after sunset. Switching to the red lens makes me sleepy right away.
8. Read before going to bed
This may sound easy, but switching screens for books was a big sleep and hormonal victory for me. It helps to calm the mind and body without notifications or stimulation of blue light.
Why is it important:
Nighttime is the time for your body to heal and restore hormone balance.
A gentle, screen-free evening routine supports melatonin, reduces cortisol and improves sleep depth.
What I do: A stress-free book for 20-30 minutes with my blue light glasses… If I’m in the wild, maybe a caster oil pack. 😉
9. Weighted blanket
I love this and Maisey is crazy about it too! my Cellage Weighted Blanket It helps to activate the parasympathetic nervous system, creating a sense of safety and calmness.
Why is it important:
When the nervous system is “combat or fly”, the body strips it of hormone production.
Deep pressure stimulation can lower cortisol and increase our happy and sleepy hormones, serotonin and melatonin.
10. Consistency>Perfect
This is everything. I’ve learned that being consistent (even if it’s messy) builds momentum and outcomes. Even when we go on vacation for a long time, I know I can go back to these habits.
The body thrives in rhythm. It responds with balance and healing when it gives consistent clues to safety, nutrition and movement. I miss the day, but I always come back.
These habits helped me regulate my cycle, reduce inflammation, improve mood and energy, and reverse autoimmune markers that I was told were lifelong sentences.
If you are looking for help with your routine and would like to work with 1:1 coaching, please send us a subject coaching email at gina@fitnessista.com. You can start this month!
Have a great day and soon meet YA.
xo
Gina
