Healthy Living

Why I Stopped Drinking Coffee First Thing in the Morning (And What I Do Instead)

Why I Stopped Drinking Coffee First Thing in the Morning (And What I Do Instead)
For years, my morning routine was simple: wake up, pour coffee, survive. I thought I needed that caffeine hit to function—especially during those foggy, sleep-deprived mom seasons. But what I didn’t realize was that this little habit was doing more harm than good… especially when it came to my hormones.

Let’s break it down: when you drink coffee on an empty stomach, it triggers a cortisol surge. Cortisol is your body’s main stress hormone, and while it’s totally normal for it to rise in the morning, stacking coffee on top of already-high levels is like throwing fuel on a fire. That caffeine spike also tanks your blood sugar, drains your minerals, and leaves your body feeling like it just ran a marathon before 9 a.m.

Cue: mid-morning crashes, anxiety for no reason, irritability, and that wired-but-tired feeling you just can’t shake.

☕ Coffee before food = cortisol surge + blood sugar crash = hormone chaos.
It’s not you—it’s the timing.

A 2022 review published in Nutrients confirmed that caffeine increases cortisol levels, especially when consumed in the morning on an empty stomach. Over time, this stress on your system can disrupt your HPA (hypothalamic-pituitary-adrenal) axis, which plays a big role in hormone regulation and energy balance. [PMID: 35053394]

So what do I do now?

Instead of reaching for coffee first thing, I start my day with a protein-rich breakfast. Think: eggs with spinach, chia pudding with collagen, or a hormone-balancing smoothie packed with fiber, healthy fats, and protein. THEN I enjoy my coffee—without the crash.

Not only has this small shift helped my energy last longer, but my mood, focus, and cycle have all felt way more stable.

✨ Want to balance your hormones without giving up your favorite things?

My Cycle Syncing Recipe Book breaks down exactly what to eat (and when) to support your body through each phase of your cycle.

Because you shouldn’t have to choose between your morning coffee and feeling like yourself again. You just need a rhythm that works with your hormones, not against them.

Why I Ditched My Candles (and What I Use Instead)

Why I Ditched My Candles (and What I Use Instead)
Lighting a candle used to be my favorite way to unwind—especially after a deep clean or at the end of a long day. It felt cozy. Calming. Like a little reward for making it through the chaos.

But here’s what I didn’t know: that “relaxing” scent was actually filled with synthetic fragrance and phthalates—two things that can seriously mess with your hormones.

🧪 According to recent research (MDPI, 2023), common fragrance compounds have been shown to disrupt estrogen and androgen pathways. That means they can mess with your mood, your fertility, and your overall hormonal balance.

And here’s the kicker: companies don’t have to disclose what’s in their “fragrance” blend. That one word on the label could be hiding hundreds of chemicals—many of which are known endocrine disruptors.

Synthetic fragrance isn’t just in candles. It’s in cleaning products, laundry detergent, air fresheners, body sprays, and even baby wipes. And over time, all that exposure adds up.

Once I learned this, I started swapping things out. I replaced my candles with a diffuser and began using essential oils like lavender (for calm), citrus (for energy), and clary sage (for hormone support). Not only does my home still smell amazing—but now I feel better knowing I’m supporting my health, not compromising it.

This shift might seem small, but these swaps matter—especially when your hormones are already under pressure from stress, lack of sleep, and modern living.

💛 Want your home to smell good and feel good, too?

Start by checking your labels. Swap one thing at a time. And don’t forget: what you put on and around your body impacts your hormones just as much as what you eat.

That’s why I created the Cycle Syncing Recipe Book because fueling your body with the right foods at the right time can make a massive difference in how you feel day to day.

You don’t have to overhaul everything overnight. Just one candle (or recipe) at a time.

Your Body Isn’t Broken - It’s Talking

Your Body Isn’t Broken - It’s Talking
If it feels like your body is working against you—you're tired, moody, bloated, or just not feeling like yourself—it might be time to shift your approach. Not with another restrictive diet or unrealistic plan, but with something much more intuitive: reconnection.

Your body isn’t the enemy. It’s working for you every single day—responding to hormone fluctuations, nutrient needs, stress, sleep, and more. The problem is, most of us were never taught how to listen to it. That’s exactly why I created The Cycle Syncing Recipe Book—to help women stop battling their bodies and start nourishing them in a way that actually supports their natural rhythms.

Each phase of your cycle brings different hormonal changes—and different needs. Maybe your body needs more iron during menstruation. Maybe it thrives on magnesium and healthy fats during your luteal phase. When you support those needs with food, everything shifts: energy steadies, mood improves, bloating eases, and you start to feel… like you again.

This isn’t about cutting out your favorite foods or trying to be “perfect.” It’s about learning how to work with your body instead of constantly feeling like you’re working against it. Food becomes a tool—not a punishment. A way to say, “I see you. I hear you. I’m with you.”

Inside the Cycle Syncing Recipe Book, you’ll find meals designed to support each phase of your cycle, using real, nourishing ingredients that taste good and make you feel good. These recipes are simple, practical, and created with busy women in mind—because hormone balance shouldn’t feel like another full-time job.

So if your body’s been sending you signals and you’re finally ready to listen, this is your sign to make a change.

💛 Click the link to start supporting your hormones with every bite.

Your body will thank you.

Why Does No One Talk About How Different You Feel Week to Week as a Woman?

Why Does No One Talk About How Different You Feel Week to Week as a Woman?
Have you ever wondered why some weeks you feel unstoppable and the next you just want to hide under a blanket with snacks and Netflix? It's not just you. It's not that you're "too emotional" or "lazy" or "overdramatic." It's your hormones doing exactly what they’re designed to do.

The truth is, you’re not supposed to feel the same every single day. Your body follows a beautifully complex hormonal rhythm throughout the month. And yet, no one really talks about it. No one pulled me aside in high school and said, “Hey, by the way, PMS isn’t mandatory—your body is just asking for support.”

Instead, we're taught to push through, to ignore the signs, to label ourselves as "moody" or "dramatic." But what if feeling tired, cranky, or bloated isn’t a character flaw—it’s simply your hormones shifting and asking for different support?

Take the luteal phase, for example—the week or so before your period. It can feel intense. You might notice lower energy, bigger emotions, and stronger cravings. But it’s not because you're "lazy" or "crazy." It’s because your body is literally working overtime to prepare for your next cycle. And it deserves real support… and yes, real snacks.

Another thing no one seems to mention? The way you eat can actually make a difference. Eating with your cycle—meaning adjusting your foods to match what your body needs in each phase—can help ease cramps, reduce bloating, stabilize your mood, and even boost your energy.

When you stop fighting your body and start working with it, everything starts to shift. You feel more grounded. More in control. More like yourself again.

If you’re tired of feeling like you’re on a hormonal rollercoaster every month, you're not alone—and you're definitely not broken. You’re just ready for real support that honors the rhythm your body was made for.

Want some simple, nourishing recipes to help balance your hormones in every phase? Click here to grab my hormone-friendly recipe book and start feeling the difference today!

Why You’re Still Exhausted After 8 Hours of Sleep (And What to Do About It)

Why You’re Still Exhausted After 8 Hours of Sleep (And What to Do About It)
You did everything right—you got to bed on time, skipped the late-night scroll, even clocked a full 8 hours. So why are you still dragging through the day like you pulled an all-nighter?

Here’s the truth: exhaustion isn’t always about how much you sleep. It’s often about what’s happening inside your body while you sleep.

If you’re waking up feeling like you haven’t slept at all, there’s a deeper reason—and no, the answer isn’t another cup of coffee.

✨ Let’s break it down:

  • Low progesterone can mess with your ability to enter deep, restorative sleep (especially in the second half of your cycle).
  • Blood sugar crashes overnight can leave you tossing, turning, or waking up groggy and foggy.
  • Elevated cortisol (your stress hormone) can spike during the night and disrupt sleep quality, even if you’re not fully waking up.
  • And a sluggish liver means your body isn’t detoxing effectively while you sleep—which can leave you feeling heavy, groggy, and inflamed in the morning.
Your body is trying to rebalance itself, but without the right fuel and support, it’s like trying to drive with the emergency brake on.

💛 So what can you do?

Start with three powerful shifts:

  1. Balance your blood sugar—especially at night. Skip the sugary evening snacks and opt for protein + healthy fats to keep your energy stable.
  2. Support your liver with foods like leafy greens, beets, lemon water, and cruciferous veggies.
  3. Eat in sync with your cycle so your hormones are getting exactly what they need—when they need it.
Your hormones don’t want perfection. They want consistency, nourishment, and support.

That’s exactly why I created my Cycle Syncing Recipe Book—it’s filled with easy, nourishing meals that are designed to work with your body, not against it. Whether you’re in your follicular phase and feeling great, or in your luteal phase and crashing hard, you’ll have recipes that help stabilize your energy, boost your mood, and finally help you wake up feeling refreshed.

✨ Ready to stop sleeping through exhaustion and start waking up with actual energy?

Click HERE to grab your copy and give your body the support it’s been asking for.

 
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Meet Leah Negrin

 
I am a bold, beautiful, sometimes timid, usually happy, essential oil, nutrition junkie. Although at 39 I feel as if I've had several careers over a lifetime (or at least sometimes when I look back at my resume that is what shines through). I've been a paralegal, an office manager, an administrative assistant, worked in commercial lending and have finally landed on nutrition.

My journey to nutrition started many years ago when my sister was diagnosed with celiac disease and food had to change for the family. From there, along my own health journey I’ve helped people not only figure out what to eat but how to do it so that it can work for them sustainably. For almost seven years I’ve been counseling people on their nutrition and weight loss journeys. 

Finally getting some sunshine in Southern California *Photo credit  Brittany Hassett 

I am knowledgeable about what purpose food serves your body and I focus on finding sustainable options when it comes to food; this also led to my love of essential oils. I had the opportunity to attend a workshop where a registered dietitian spoke about using essential oils in her practice to help her patients. I was floored. I knew that #plantsheal but I didn't realize that others in the 'conventional' medical community thought that as well!! Learning that it was possible to incorporate these magical little bottles gave me a huge sense of hope.


Alina, myself and Caitlin (oily bffs) *Photo credit Anne Negrin

 
As I learned more about these oils I was diagnosed with increased intestinal permeability or as many of us know it, leaky gut. Leaky gut has been around for quite awhile but many of us are just learning what this is or why this is even more common these days than ever before. Many issues can be related to leaky gut including autoimmune diseases. Receiving this diagnosis just led me down a path further to learn about nutrition and how to best serve my body and take care of myself.


Enjoying a vegan ice cream cone in Budapest! *Photo credit to Michelle Owen 

Since birthing our sweet baby boy at home earlier this year I’ve been incredibly passionate about helping other women too who are pregnant and new mothers with their nutrition. Eating healthy for your pregnant body and your postpartum self is a game changer for both mother and baby.

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