Updates from Leah Negrin

Back-to-school season is here, and even if you’re not the one heading back to the classroom, chances are your routine is about to change.

Earlier mornings. Packed schedules. Practices, appointments, lunches, work, and approximately 47 things you’re supposed to remember before walking out the door.

And usually? Taking care of yourself gets pushed straight to the bottom of that list.

But supporting **women’s hormone health** doesn’t require a complicated routine. In fact, when life gets busy, getting back to a few simple foundations can make a big difference in how supported you feel.

Coffee is not breakfast. (I know, I wish it counted too.)

Starting your day with a balanced breakfast that includes **protein, healthy fats, fiber, and carbohydrates** can help support steady energy and blood sugar throughout your morning.

Think eggs and toast, Greek yogurt with berries and granola, or overnight oats with added protein.

You don’t need five beautifully portioned containers waiting in your refrigerator.

Cook a few proteins, wash and chop produce, make a batch of rice or potatoes, and have easy snacks available. Having basic ingredients ready makes balanced meals much easier when Tuesday night inevitably gets chaotic.

When schedules get packed, sleep is often the first thing we sacrifice.

But consistent, quality sleep supports your body’s stress response, energy, appetite regulation, and overall **hormone health**.

Even something as simple as going to bed around the same time each night can be a good place to start.

You don’t need an hour-long workout every day.

Take a 10-minute walk after dinner. Stretch while the kids are getting ready. Lift weights a few times a week. Choose movement that realistically fits into your current season instead of creating another thing you feel like you’re failing at.

Busy days make it easy to accidentally go hours without eating, only to hit the afternoon completely exhausted and ravenous.

Keep simple, protein-rich snacks available so you have something to grab between meals.

As you head into a busier season, you don’t need to completely reinvent your wellness routine.

Start with the foundations: balanced meals, enough protein, consistent sleep, regular movement, and realistic stress support.**

Small habits you can actually maintain will always be more useful than a “perfect” routine you abandon by October.

Want to better understand what your body needs throughout the month? Grab my free Cycle Syncing Guide and learn how to support yourself through each phase of your menstrual cycle.

This is a great recipe for your last summer adventures before the temperatures cool - I don't know when on Earth that will actually happen in Arkansas and it's still almost 100 degrees everyday! but let's get to the exciting part of these temps - food! 

Last weekend we wanted to get some BBQ going - without some of the nasty ingredients that can be present in many of the BBQ sauces on the shelves these days. 

The BBQ sauce that we typically use is from Primal Kitchen - this is the collection they have, but I like the class one personally and would use it for this recipe. 

You can also edit this to your specifications - I would try it with the coleslaw and without!

Also for the mayo - we tend to use this mayo - but feel free to choose your own - double check those ingredients as they can sneak in more seed oils and other crazy things! 

Ingredients:

Instructions:

You know what’s exhausting?

Not just feeling tired, but constantly wondering "why you don’t feel like yourself."

You wake up exhausted even after a full night’s sleep. You’re eating “healthy,” but somehow you still end the day feeling bloated and uncomfortable. One week you’re motivated, productive, and ready to take on the world. The next, you’re crying in the parking lot wondering what the heck happened.

Eventually, you start wondering if you’re simply not trying hard enough.

But what if the problem isn’t a lack of willpower? What if you were just never taught how to understand your hormones?

Most women learn very little about hormone health and the menstrual cycle growing up. I know I didn’t.

Instead, we learn to push through exhaustion, PMS, cravings, mood changes, and uncomfortable periods. We reach for another coffee and keep moving because feeling terrible for part of the month has somehow become accepted as “just part of being a woman.”

But your body is constantly communicating with you.

Changes in your energy, mood, hunger, sleep, digestion, and menstrual cycle can all give you valuable information about what your body needs.

The problem? No one gave us the instruction manual.

Hormone health doesn’t have to begin with another restrictive diet, detox, complicated supplement routine, or quick fix.

Some of the most important foundations for supporting **healthy hormones in women** are surprisingly simple:

* Keeping blood sugar more stable

* Understanding the phases of your menstrual cycle

* Supporting your nervous system and managing stress

* Prioritizing sleep and recovery

* Eating enough nourishing food

* Creating sustainable daily habits

Imagine heading into your period understanding why your body is asking you to slow down.

Imagine feeling more connected to your cycle instead of frustrated by it.

More empowered. More energized. More like yourself.

Shawarma spice is warm, earthy, savory, and just a little smoky. The blend typically includes cumin and coriander for that earthy, citrusy base, paprika for color and mild smokiness, turmeric for its gorgeous golden hue, garlic powder for savory depth, and warm spices like cinnamon, cardamom, cloves, and allspice.

It is DELICIOUS and the good news is you can usually find a ready-made shawarma spice blend right at the grocery store.

You can also swap the shawarma seasoning for **za’atar**, which is another blend I absolutely love. Za’atar typically contains dried wild thyme, ground sumac, toasted sesame seeds, and salt. The sumac gives it this slightly bright, tangy flavor that is SO good with tahini.

And while you have the za’atar out, try it with cream cheese and cucumbers. Trust me. So simple and so freaking good.

You can find za’atar already blended at most grocery stores, too, which means no measuring out twelve different spices just to make dinner. We love that.

If you've been struggling with energy crashes, intense cravings, mood swings, or feeling hungry all the time, your hormones might not be the only thing asking for attention.

One of the biggest foundations of hormone health is something many women overlook: **blood sugar balance**.

When your blood sugar is constantly rising and falling throughout the day, your body has to work overtime to keep everything stable. Those frequent spikes and crashes can affect cortisol, insulin, and other hormones that influence your energy, metabolism, mood, and overall well-being.

The good news? Supporting healthy blood sugar doesn't require perfection or cutting out all of your favorite foods.

It starts with creating meals that help your body feel nourished and supported.

One of the easiest ways to do this is by building balanced meals that include:

* A quality source of protein

* Healthy fats

* Fiber-rich carbohydrates

* Plenty of colorful fruits and vegetables

This combination helps slow digestion, keeps you feeling fuller for longer, and provides a steadier release of energy throughout the day.

Skipping meals, surviving on coffee until lunch, or grabbing sugary snacks when you're exhausted can all lead to bigger blood sugar swings. While these habits are incredibly common—especially for busy women—they can leave you feeling tired, irritable, and constantly reaching for your next energy boost.

Instead of focusing on restriction, focus on consistency.

Aim to eat regular meals throughout the day, include protein with every meal, stay hydrated, and avoid going long periods without eating if possible. Small, sustainable habits often make a much bigger difference than extreme diets ever will.

It's also important to remember that stress plays a role here too. When your body is under constant stress, cortisol levels can rise, making it even harder to keep blood sugar stable. That's why supporting your nervous system through quality sleep, movement you enjoy, and moments of rest is just as important as what's on your plate.

Hormone health is never about finding one magic supplement or following the latest wellness trend.

It's about giving your body consistent signals that it's safe, nourished, and supported.

When you begin supporting your blood sugar with simple daily habits, many women notice steadier energy, fewer cravings, improved focus, and a more balanced relationship with food.

If you're ready to learn how to work with your hormones instead of against them, grab my free Cycle Syncing Guide. You'll discover simple ways to nourish your body throughout each phase of your cycle so you can feel your best—without restrictive rules or complicated routines.