This Thai-inspired tuna noodle bowl is quick, satisfying, and packed with nutrients to support hormone health. Tuna provides protein and omega-3s, colorful veggies add fiber and antioxidants, tahini brings healthy fats, and miso adds rich flavor. It's an easy reminder that balanced meals can support your body without being complicated.
Ingredients:
- 6 ozs Rice Vermicelli (dry)
- 2 tbsps Tahini
- 1 tbsp Miso Paste
- 1 tbsp Organic Tamari
- 1 tsp Honey
- 1 Garlic (clove, minced)
- 1 Red Bell Pepper (medium, thinly sliced)
- 2 cans Tuna (drained, flaked)
- 1 cup Snow Peas
- 2 tbsps Thai Basil (chopped)
Instructions:
- Cook the noodles according to the package directions. Drain, rinse under cold water, and set aside.
- In a bowl, whisk together the tahini, miso paste, tamari, honey, and garlic. If the sauce seems too thick, add a splash of water.
- Add the noodles and toss to combine. Divide the noodles, bell pepper, tuna, and snow peas evenly between plates. Top with basil, and enjoy!
2 servings
18 Simple Ways to Support Your Hormones Naturally
If you've ever Googled "How do I balance my hormones naturally?" you're not alone.
The internet is full of expensive supplements, detoxes, and complicated protocols that promise to "fix" your hormones.
But the truth?
Hormones don't usually need another quick fix.
More often than not, they need consistent support.
The good news is that supporting your hormones doesn't have to be overwhelming. Small, realistic habits practiced consistently can make a meaningful difference in how you feel.
Here are 18 simple ways to start supporting your hormones today.
1. Get Morning Sunlight
Aim for about 10 minutes of sunlight within an hour of waking.
Morning light helps regulate your circadian rhythm, which influences cortisol and melatonin production. When those hormones are working well together, energy during the day and sleep at night often improve.
2. Eat a Protein-Rich Breakfast
Starting your day with protein can help stabilize blood sugar and keep energy more consistent throughout the morning.
Blood sugar swings don't just affect cravings, they can also increase cortisol and leave you feeling tired, irritable, or hungry all day long.
3. Pay Attention to Your Cycle
You don't have to track every symptom perfectly.
Simply noticing when your energy, mood, hunger, or sleep changes throughout your cycle can help you better understand what your body needs. *using a journal or a calendar to take these notes can be really helpful!
4. Consider Swapping Afternoon Coffee
If you're feeling wired but exhausted, afternoon caffeine may be making it harder to wind down later.
Try herbal tea instead and see how your sleep responds.
5. Take a Phone-Free Walk
Walking is wonderful.
Walking without constantly checking your phone is even better. (if this feels crazy, hello mom life, I simply put the phone facedown in the stroller while I'm walking, so I'm able to listen to a podcast but don't get the constant notifications that show up!)
Removing some of the constant stimulation gives your nervous system a chance to settle.
6. Relax with a Magnesium Bath
An evening bath with Epsom salts can become a calming bedtime routine.
Whether it's the magnesium, the warmth, or simply slowing down, many women find it helps them transition into rest.
7. Try Seed Cycling (If It Works for You)
Some women enjoy incorporating flax and pumpkin seeds during the follicular phase and sesame and sunflower seeds during the luteal phase.
There is research around these but even if you're thinking, 'no way', these foods are nutritious regardless and can easily be part of a balanced diet!
8. Stretch for 10 Minutes
Stress doesn't just affect your mind.
Your muscles often hold onto it too.
Gentle stretching, yoga, or mobility work can help reduce tension and encourage relaxation.
9. Don't Skip the Egg Yolks
Egg yolks provide nutrients like choline, vitamin D, and healthy fats.
Dietary cholesterol also plays a role as a building block for hormone production.
10. Cook with Olive Oil
Olive oil is rich in heart-healthy monounsaturated fats and is a wonderful everyday cooking fat. I actually really like to cook with refined coconut oil as it's an even higher heat point which is important when it comes to cooking!
11. Experiment with Cold Exposure
Some people enjoy finishing their shower with 30-60 seconds of cool water.
While research is still emerging, many report feeling more alert and energized afterward!
12. Match Your Movement to Your Energy
Your body won't feel the same every day.
Some women naturally enjoy higher-intensity exercise during the follicular phase and prefer gentler movement during the late luteal phase.
Listening to your body can be just as important as following a workout plan.
13. Prioritize Healthy Fats
Hormones rely on adequate dietary fat.
Foods like avocado, salmon, nuts, seeds, and olive oil provide nutrients that support overall health.
14. Aim for Consistent Sleep
Rather than chasing perfection, focus on a regular bedtime.
A consistent sleep schedule helps support your body's natural hormone rhythms.
15. Set Boundaries
Stress isn't only physical.
Learning to say no, asking for help, and protecting your time can be powerful forms of hormone support.
16. Reduce Evening Screen Time
Blue light from phones and tablets can interfere with melatonin production.
Even putting your phone away 30-60 minutes before bed may help improve sleep quality.
17. Support Your Liver Through Nutrition
Your liver naturally processes hormones every day.
Eating a variety of vegetables, staying hydrated, and consuming fiber-rich foods are some of the best ways to support its normal function.
18. Create a Weekly Reset
A Sunday reset doesn't need to be elaborate.
Planning meals, looking at your calendar, grocery shopping, or prepping a few basics can reduce stress throughout the week.
Sometimes hormone support starts by reducing decision fatigue!
Final Thoughts
Supporting your hormones isn't about doing all 18 of these perfectly.
It's about choosing one or two habits that feel realistic for your life and building from there.
Your body doesn't need perfection.
It needs consistency, nourishment, and support.
If you've been feeling tired, overwhelmed, dealing with PMS, struggling with energy, or feeling like your body is "off," start with the foundations.
Small changes practiced consistently often create the biggest transformations over time.
Want a Simple Place to Start?
If you're looking for guidance on where to begin, my 4-week Hormone Harmony mini course focuses on the foundations of hormone health in a realistic, sustainable way.
We'll cover nutrition, blood sugar, stress, nervous system support, and simple habits that help your body feel more supported without extreme diets or complicated protocols.
🤍 Comment "HARMONY" or reach out, and I'd love to share the details.
Have you ever been told that everything looks normal, but you still don't feel like yourself?
Maybe you're exhausted no matter how much sleep you get.
You're more irritable than usual.
Your energy crashes every afternoon.
You're struggling with cravings, brain fog, poor sleep, or feeling overwhelmed by things that never used to bother you.
And yet, every time you look for answers, you're told everything is fine.
I think this is one of the most frustrating experiences many women face.
Because just because your labs fall within a normal range doesn't necessarily mean you're thriving.
It also doesn't mean your symptoms aren't real.
One thing I often remind women is that the body is constantly communicating.
Symptoms are information.
They're not always signs that something is seriously wrong, but they can be signals that your body needs more support.
Sometimes that support has less to do with finding the perfect supplement and more to do with looking at the bigger picture.
How are you sleeping?
Are you eating enough throughout the day?
Are you getting adequate protein?
How much stress are you carrying?
Are you constantly rushing from one task to the next without ever allowing your body to slow down?
For many women, especially mothers, life is lived in a near-constant state of go, go, go.
There's always another responsibility, another appointment, another notification, another person who needs something.
Over time, that chronic stress can begin affecting everything from energy levels to digestion, sleep quality, mood, and hormone function.
This doesn't mean stress is the only cause of every symptom.
But it does mean we shouldn't overlook the role it plays.
The good news is that supporting your body doesn't have to be complicated.
Simple habits often create the strongest foundation for healing:
- Prioritizing protein-rich meals
- Drinking enough water and replenishing minerals
- Getting outside for sunlight and fresh air
- Walking regularly
- Supporting blood sugar balance
- Creating moments of rest throughout the day
- Reducing overstimulation before bed
These habits may seem basic, but they send powerful signals of safety and nourishment to the body.
And that's something many women are missing.
The wellness industry often convinces us that we need another program, another protocol, or another set of rules.
But sometimes the most supportive thing we can do is return to the basics.
Not because they're trendy.
Because they work.
If you've been feeling off lately, don't ignore what your body is trying to tell you.
Your symptoms matter.
Your experience matters.
And sometimes healing starts by listening to the signals your body has been sending all along.
Feeling like your body needs more support right now?
One of the easiest places to start is with food. That's why I created my free Cycle Time Recipe Book—a collection of simple, hormone-supportive recipes to help you nourish your body throughout your cycle without restrictive diets or complicated meal plans.
Grab your free copy here: Get the Free Cycle Time Recipe Book
This toast recipe is fairly simple but packed with nutrients that help keep you feeling full, energized, and satisfied. Eggs provide high-quality protein and choline, an important nutrient for brain health and hormone function, while chickpeas add fiber and plant-based protein to help support healthy blood sugar levels. Avocado contributes heart-healthy fats that are essential for hormone production, and the combination of protein, healthy fats, and fiber makes this a balanced meal that can help reduce energy crashes and keep you fueled throughout the morning. 🌿🍳🥑
Ingredients:
- 1 1/2 tsps Apple Cider Vinegar
- 1 Egg
- 1/2 cup Chickpeas (cooked)
- 1/4 Avocado (small)
- 1/2 tsp Lemon Juice
- 1/2 tsp Everything Bagel Seasoning
- 1/8 tsp Chili Flakes
- Sea Salt & Black Pepper (to taste)
- 1 3/4 slices Gluten-Free Bread (sliced, toasted)
Directions:
- Bring a pot of water to a rolling boil and add the vinegar. Stir the water with a spoon to create a whirlpool. Carefully add the egg(s) to the water. Cook for three to four minutes until cooked to your liking. Use a slotted spoon to carefully remove the egg(s) and place them on a plate lined with a paper towel to absorb the excess liquid.
- Add the chickpeas to a bowl and mash with a fork. Mash in the avocado. Add the lemon juice, everything bagel seasoning, chili flakes, salt, and pepper.
- Spread the chickpea mixture onto the bread. Top with the poached egg, and season with salt and pepper. Enjoy!
1 serving
When most women think about hormone imbalance, they often assume there must be one big cause.
One diagnosis.
One supplement.
One missing piece of the puzzle.
I used to think the same thing.
When I was struggling with low energy, mood swings, cravings, and feeling like my body was constantly working against me, I kept searching for the one thing that would fix everything.
But what I've learned over the years is that hormone health is rarely about one single issue.
More often, it's the collection of small daily habits that quietly add up over time.
Things like skipping breakfast because you're busy.
Running on coffee until lunchtime.
Staying up late trying to finish one more thing.
Living in a constant state of stress while juggling work, motherhood, relationships, and everyday responsibilities.
Individually, those habits might not seem like a big deal.
But together, they send powerful signals to your body.
Your hormones are constantly responding to the environment you're creating through your daily choices. They pay attention to your sleep patterns, stress levels, blood sugar stability, movement, hydration, and nourishment.
When those signals are inconsistent, your body adapts the best way it knows how.
That's often when symptoms start showing up.
You may notice energy crashes in the afternoon. Increased cravings. Irritability. Difficulty sleeping. Feeling exhausted but somehow still wired at night.
The good news is that supporting your hormones doesn't have to be complicated.
In fact, some of the most impactful changes are often the simplest.
Start by focusing on consistent meals that include protein. Prioritize sleep whenever possible. Find small ways to lower stress throughout your day. Stay hydrated. Get outside for fresh air and movement.
These habits may not feel flashy, but they create the foundation your body needs to function well.
And that's something I wish more women understood.
Hormone balance isn't about perfection.
It's not about following the latest wellness trend or trying to optimize every part of your life.
It's about consistently supporting your body in realistic ways that fit your season of life.
Because sometimes the path to feeling better isn't adding more.
Sometimes it's simply giving your body the basics it has been asking for all along.
If you've been feeling off lately, start by looking at your everyday habits. Small changes really do add up, and your hormones are paying attention.
