Ever feel like you’re doing all the “right” things for your health, yet your hormones are still all over the place? Like no matter how hard you try, your body isn’t cooperating? Turns out, some so-called “healthy” habits might actually be throwing your hormones out of whack. Let’s break down a few common ones and what to do instead.
1. Over-Exercising & Undereating
We’ve been conditioned to believe that working out more and eating less is the key to results. But your hormones? They’re not on board with that plan. Over-exercising and undereating can spike cortisol (your body’s main stress hormone) and tank progesterone, which can lead to irregular cycles, fatigue, and overall hormone imbalance.
Instead of pushing your body to exhaustion, focus on strength training, rest days, and properly fueling your workouts with protein, healthy fats, and complex carbs. Your hormones will thank you!
2. Running on Coffee Instead of Real Food ☕
If your morning starts with caffeine before food, you’re setting yourself up for a blood sugar rollercoaster. I get it—I used to do the same thing (throw in a sugar-free Red Bull, and I was really doing my hormones dirty). But when you rely on caffeine instead of nutrients, it spikes cortisol and messes with insulin, which can lead to energy crashes, cravings, and hormone chaos.
A simple fix? Eat a meal with protein and healthy fats before your first cup of coffee. This helps stabilize your blood sugar and keep your hormones happy.
3. Too Many “Hormone-Friendly” Seed Oils
For years, we were told that vegetable oils were the “healthy” choice, but the truth is, most processed seed oils (like canola, soybean, and sunflower oil) are highly inflammatory and can throw off estrogen balance. Chronic inflammation makes it harder for your hormones to function properly.
A better option? Stick to hormone-friendly fats like avocado oil, extra virgin olive oil, coconut oil, and grass-fed butter. They support hormone production and help reduce inflammation.
4. Ignoring Stress (Because, Mom Life)
You can eat all the right foods and work out consistently, but if stress is running the show, your hormones won’t cooperate. High cortisol (your stress hormone) steals from progesterone, which can lead to cycle issues, mood swings, and feeling constantly drained.
The fix? Find small ways to lower stress throughout your day. Deep breathing, morning sunlight, a quick walk, or even setting boundaries (yes, saying “no” counts as self-care) can make a huge difference in balancing your hormones.
The Bottom Line: More Balance, Less Burnout
Your hormones don’t need perfection—they need support. Instead of extreme diets or overloading your schedule, focus on nourishing foods, mindful movement, and stress management. Small, consistent changes will help your body find its balance again.
Because feeling good shouldn’t be a struggle—you deserve to have energy, stable moods, and a body that works with you, not against you. 💛
Looking for a wholesome, fiber-packed snack that satisfies your sweet tooth? These Banana Chia Crisps are not only delicious but also loaded with health benefits!
🍌 Dietary Fiber Boost – Thanks to the chia seeds, these crisps are rich in fiber, supporting a healthy digestive system, reducing cholesterol, and helping regulate blood sugar levels. Plus, fiber promotes feelings of fullness, making it easier to stay satisfied longer!
❤️ Potassium Powerhouse – Bananas bring a natural sweetness and a generous dose of potassium, which supports heart health by regulating blood pressure and maintaining muscle and nerve function.
🌟 Antioxidant Protection – A dash of cinnamon adds more than just flavor—it’s packed with antioxidants that protect your body from oxidative stress and may lower the risk of chronic diseases.
Perfect for a quick snack or a healthy treat for the kids, these crisps are a must-try!
Ingredients:
- 1 Banana (medium, ripe)
- 1/4 cup Chia Seeds
- 1 tsp Cinnamon
Instructions:
- Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
- In a small bowl, mash banana with the back of a fork. Mix in chia and cinnamon until combined.
- Transfer small dollops to the baking sheet. Press down gently using your fingers or the back of the fork. Bake for 20 to 25 minutes.
- Remove from oven. Let cool and enjoy!
Hospitals are incredible when it comes to handling emergencies, but they’re not the only option for birthing—and they’re certainly not always the best choice for every mom.
Choosing to birth in a setting that aligns with your values, priorities, and comfort level can make a huge difference in your experience and even your recovery.
For many moms, the default choice is a hospital simply because that’s what they’ve always been told is safest. But safety isn’t just about access to medical interventions—it’s also about feeling supported, empowered, and in control of your birth. And for some moms, that means exploring alternatives like home births or birthing centers.
The Benefits of Home Births & Birthing Centers
Many women who opt for home births or birthing centers report feeling more empowered, supported, and connected during their labor. These environments are designed to honor the natural birthing process while still providing professional care from midwives and birth teams trained to handle a wide range of scenarios.
Here’s why some moms choose these options:
- More control over your birth experience – You decide who is present, what positions you labor in, and how you move through your birthing process. No being confined to a bed or pressured into interventions that don’t feel right for you.
- Fewer interventions – Hospital births often come with a cascade of interventions, from IV fluids to continuous monitoring, epidurals, and even unnecessary C-sections. Birthing centers and home births allow labor to progress naturally, reducing the likelihood of these interventions.
- A more peaceful environment – Instead of bright hospital lights, beeping machines, and medical staff coming in and out, home births and birthing centers provide a calm, familiar, and supportive setting.
- Better postpartum experience – Many moms report an easier transition into postpartum recovery when they give birth in a space where they feel safe, respected, and cared for.
It’s About Reclaiming Your Birth Experience
This conversation isn’t about hospital births being bad—it’s about knowing that you have choices. Every birth is unique, and what feels right for one mom may not be right for another. The most important thing is that you’re informed, confident, and in control of your experience.
So if you’ve ever felt like the traditional hospital setting wasn’t for you, know that there are other paths. Do your research, talk to providers, and trust that you have the right to birth in the way that feels best for you and your baby. Because birth isn’t just about bringing a baby into the world—it’s about how you feel while doing it.
It’s day one of your period—you’re bloated, crampy, and all you want to do is wrap yourself in a cozy blanket burrito. Sound familiar? Your hormones are at their lowest, your body is working hard to shed the uterine lining, and let’s be honest—everything feels like too much.
But what if you had a simple, natural way to support your body during this phase?
🚨 Enter: Essential Oils for Your Menstrual Phase! 🚨
Essential oils have been used for centuries to support hormonal balance, reduce inflammation, and ease discomfort. Whether you’re dealing with cramps, mood swings, or low energy, these five oils can help you feel more like yourself—even on your toughest period days.
🩸 Clary Sage → The Ultimate Hormone-Balancing Queen 👑
This powerhouse oil contains phytoestrogens, which studies show can support progesterone levels and reduce period pain by relaxing uterine muscles (Journal of Alternative and Complementary Medicine, 2012). Apply it topically with a carrier oil or diffuse it to help your body through this phase.
💜 Lavender → More Than Just a Sleep Aid
Lavender is well-known for its calming effects, but did you know it can also lower cortisol levels and reduce PMS-related anxiety? (Phytomedicine, 2013). A few drops in a diffuser or mixed with a carrier oil for a belly massage can work wonders on stress and period discomfort.
🔥 Copaiba → Your Secret Weapon for Pain Relief
Think of this as the essential oil cousin to CBD—it supports your endocannabinoid system, helping to reduce inflammation and ease cramps. Apply it directly to your lower abdomen with a carrier oil for quick relief.
🪵 Frankincense → For Grounding & Blood Flow
Not only is Frankincense amazing for emotional balance, but it also supports healthy circulation—making it great for reducing bloating and general period discomfort. Try adding it to a warm bath with Epsom salts for ultimate relaxation.
🌿 Peppermint → Energy Booster & Headache Relief
Feeling sluggish? Peppermint oil can boost circulation, reduce nausea, and relieve headaches. Apply a drop to your temples (diluted with a carrier oil) or add a few drops to your diffuser for a natural energy boost.
How to Use These Oils for Menstrual Support
💨 Diffuse This Blend for Period Zen:
✨ 3 drops Clary Sage
✨ 2 drops Lavender
✨ 2 drops Frankincense
✨ 1 drop Copaiba
💆♀️ Cramp Relief Belly Massage:
Mix 2 drops Clary Sage + 2 drops Copaiba with a carrier oil and gently massage over your lower belly.
🛀 Hormone-Supporting Bath Soak:
Add 5 drops Lavender + 3 drops Frankincense to a warm Epsom salt bath for the ultimate relaxation.
When I first started learning about natural health, I had no idea how powerful plants could be in supporting our bodies. But now? I swear by these oils every month!
💬 Have you ever used essential oils for period relief? Let me know in the comments!
A hearty and flavorful salad that’s anything but boring! This Lentil and Cauliflower Salad with Orange Tahini Dressing is packed with protein-rich lentils, roasted cauliflower, and a bright, creamy citrus tahini dressing that ties it all together. It’s the perfect balance of fresh, zesty, and satisfying perfect for a quick lunch, meal prep, or a nutrient-dense side dish. Bonus: It’s completely plant-based and loaded with fiber to keep you feeling full and energized!
Ingredients:
- 1/2 cup Dry Green Lentils (rinsed)
- 1 head Cauliflower (medium, cut into florets)
- 1 tbsp Moroccan Spice Blend
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Tahini
- 1/2 Navel Orange (large, zested, juiced)
- 1/2 Lemon (juiced)
- 8 cups Arugula
- 1/2 cup Pitted Dates (chopped)
- Organic chicken (we do ours from the local farm, this will add some extra protein which can help in so many ways!)
Instructions:
- Cook the lentils according to the package directions. Once cooked, drain and rinse under cold water and set aside.
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Toss the cauliflower with the Moroccan spice blend, salt, and pepper until well coated. Arrange the cauliflower on the prepared baking sheet and bake for 25 to 30 minutes until cooked and browned slightly, tossing halfway.
- In a small bowl, whisk together the tahini, orange juice and zest, lemon juice, salt, and pepper.
- Place the arugula on a platter and top with the cooked lentils, cauliflower, and dates. Drizzle the tahini dressing over the top. Divide evenly into bowls or plates, and enjoy!
