Some days, things just click and you don’t even realize it until later.
Not long ago, I finished the day feeling calm, satisfied, and surprisingly energized. No crashes, no cravings, no mid-afternoon slump. That’s when it hit me…I had built a day that was super supportive of my hormones, especially cortisol.
And the best part? It wasn’t anything extreme.
Here’s what that day looked like and how you can build your own:
☀️ Morning light + movement: Start your day with a short walk outside if you can. Morning sunlight helps regulate cortisol and gently wakes up your body’s natural rhythm (bonus: it supports better sleep later too).
💪 Strength workout (not stress overload): A 30 minute strength session can go a long way. It helps build muscle and supports healthy hormones without overtaxing your system the way long cardio sessions might. This is a core part of the plan I follow...and coach.
🥤Hydration before caffeine: Yes, coffee still happens, but water with minerals comes first. It rehydrates your body after sleep and helps reduce the cortisol spike that can come from going straight to caffeine.
🍽️ Protein-forward meals: Build your meals around protein and fiber. This keeps blood sugar stable, helps control cravings, and supports steady energy. Grazing on snacky carbs all day? That’s what throws your hormones off track.
⏱️ Fasting window (with intention): If you practice intermittent fasting, be sure to break your fast with a nourishing, balanced meal. The timing matters, but so does what you eat and how much. Under-eating can backfire in midlife.
🧘♀️ Downtime matters: Little pockets of rest throughout the day help calm your nervous system and keep cortisol in check. Even five minutes without your phone or to-do list can make a difference.
The truth is, you don’t need a perfect routine. But you can build small habits into your day that support your hormones and help your body feel safe, strong, and steady.
When you do? That’s when things start working again.
P.S. Interested in more information on how I structure my days for hormone support? Click here to see my program,
