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. 💛
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.
Let me tell you something I wish I had realized sooner: setting wellness goals isn’t a luxury—it’s a necessity.
For the longest time, I pushed my own well-being to the back burner. I was too busy, too tired, too focused on everything (and everyone) else. And honestly? I thought I was fine… until I wasn’t.
The moment things really started to unravel, my body let me know in no uncertain terms. I wasn’t sleeping enough. I was dehydrated. I was reaching for convenient, processed foods way too often (because, let’s be real—just because something is organic, vegan, and gluten-free doesn’t mean it’s actually healthy). And alcohol? It made an appearance at a few too many dinners. 🍷
Then one day, I caught a glimpse of myself in the mirror—puffy, exhausted, and not feeling like the best version of me. And that was my wake-up call.
It wasn’t just about the way I looked. It was how I felt. Sluggish, irritable, drained. I didn’t have the energy to fully show up for my family, my work, or even myself.
But here’s the truth: when you prioritize your wellness, everything shifts. Your energy improves. Your patience expands. You move through your days with more ease, more confidence, and more you. And that, my friend, is everything.
I started small. More water. Less caffeine (I know, I know, but my anxiety thanked me). More whole foods. Less “healthy” junk. I made sleep a priority instead of treating it like a luxury. And you know what? It made a huge difference.
I had more energy to chase my kids without feeling wiped out by noon. I felt lighter—physically and mentally. And for the first time in a long time, I felt like myself again.
I know it’s not always easy. We’re moms. We’re business owners. We wear a million hats. But here’s the thing—when you’re running on empty, everything feels harder.
So if you’ve been putting yourself last, consider this your sign to start making small shifts:
✔ Drink more water. (Seriously, your body will thank you.)
✔ Prioritize sleep. Even if it means letting go of that last episode on Netflix.
✔ Fuel your body with real food. Think more protein, less sugar crashes.
✔ Move in a way that feels good. Not as punishment, but as self-care.
✔ Take deep breaths. Stress is inevitable, but how you handle it makes all the difference.
You don’t need a full-blown overhaul overnight. Start small. Pick one thing and commit to it. And most importantly—give yourself permission to take care of YOU.
Because when you do? You show up as the best version of yourself—for your kids, your business, and your own well-being. And you deserve that. ❤️
Listen, friend. That bloating, exhaustion, mood swings, or breakouts? They’re not random. Your body is talking to you all the time—sending little (or not-so-little) signals about what’s happening inside. But most of us have been conditioned to ignore, push through, or just accept feeling “off.”
I’m here to tell you: you don’t have to live like this.
🚫 Stop ignoring your energy crashes.
If you feel like you’re constantly running on fumes, it’s not just because you’re “busy.” Those afternoon slumps? The urge to nap right after eating? That’s your blood sugar swinging up and down like a rollercoaster. It could also be a sign your adrenals are overworked from stress and lack of sleep. Instead of reaching for another coffee, try balancing your meals with protein, fiber, and healthy fats to keep your energy stable.
🚫 Stop ignoring your painful periods.
Cramps so bad you have to cancel plans? That’s not “just part of being a woman.” Painful periods can be a sign your body is struggling with inflammation, estrogen dominance, or low magnesium. Upping your magnesium intake (hello, leafy greens and dark chocolate!) and reducing inflammatory foods like processed oils and sugar can make a huge difference in how you feel every month.
🚫 Stop ignoring your cravings.
Cravings aren’t just about “willpower.” Your body is literally telling you it needs something. Sugar cravings? It could mean blood sugar imbalances or a need for more protein. Craving salty snacks? You might need more minerals like sodium and potassium. Instead of beating yourself up, get curious about what your body is really asking for—and fuel it with nutrient-dense foods that truly satisfy.
🚫 Stop ignoring your gut health.
If you’re constantly bloated, dealing with irregular digestion, or breaking out along your jawline—it’s time to look at your gut. Your gut and hormones are BFFs, and if one is out of balance, the other will be too. Eating probiotic-rich foods, reducing processed foods, and managing stress can help bring everything back into harmony.
When I finally stopped ignoring my symptoms and started supporting my body with food, lifestyle shifts, and intentional hormone balance—it changed everything.
You don’t have to suffer through your cycle, deal with energy crashes, or feel like a hormonal mess every month. Your body isn’t working against you—it’s trying to get your attention.
Start listening. Support it. And watch how everything shifts.
I knew gut health was important long before I got pregnant. Years ago, I tackled my own gut issues and saw how much better I felt—physically and emotionally. But when it came to growing my little human, I realized gut health was about so much more than just me.
A healthy gut helps a mama-to-be absorb essential nutrients like folate, iron, and calcium, which are vital for the baby’s development. What’s even more incredible is how your gut health directly impacts your baby’s microbiome, especially during birth. That’s right—your little one’s gut health journey starts with yours! Knowing this made it a no-brainer for me: my baby needed a healthy start, and that started with me.
Here’s something else that blew my mind: your gut produces about 90% of your serotonin—the “happy hormone.” A balanced gut isn’t just about digestion; it helps regulate your mood and may even reduce the risk of postpartum depression. And let’s not forget that most of your immune system resides in your gut, meaning supporting it can keep you healthier when you’re running on little sleep and caring for a newborn.
After giving birth, your body is in full recovery mode. It’s rebuilding strength and needs nutrients more than ever. A healthy gut plays a huge role in how well your body absorbs those nutrients. That’s why I made it a priority to fuel myself with gut-loving foods during my postpartum days.
I leaned on foods like yogurt, kefir, sauerkraut, and kimchi, which are loaded with probiotics to balance the good bacteria in the gut. I stocked up on fruits and veggies to keep everything moving smoothly and to nourish the good bacteria. And water? I drank plenty to stay hydrated and support digestion—it’s amazing how something so simple can make such a difference.
Taking care of your gut is one of the best ways to care for yourself as a new mom. Those early days are all about your baby, but don’t forget—your body needs love and attention too. A healthy gut helps you feel your best so you can show up for your little one (and yourself) with all the energy and joy they deserve.
Your postpartum journey might be chaotic, but a little gut health TLC can make it feel just a bit smoother—and that’s a win in my book!
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