Hormones being dramatic again? While HRT is one path, you’ve got plenty of non-hormonal options too. In this post, we’ll cover how simple daily habits like restful sleep, stress relief, nourishing foods, and gentle movement can make a big difference. You’ll also meet YL sidekicks like Progessence® Plus serum, Daily Hormone Essentials™ supplement, and essential oils that have your back through every hormonal stage.*

Your hormones are built from the food you eat—literally. Nutrient-dense whole foods support your body’s ability to detox excess hormones, regulate blood sugar, and reduce inflammation. On the flip side, skipping meals, undereating, or living on caffeine can throw your hormones completely out of sync.

Use the graphic below to help you build a hormone-balancing plate.

Hormone balance begins in the kitchen. Nutritious, balanced meals support your liver’s ability to detox excess hormones, help regulate blood sugar, and reduce inflammation—three key factors in maintaining healthy hormone levels, mood, and energy.

Protein: eggs, wild-caught salmon, grass-fed beef, lentils, organic chicken or turkey, bone broth.
Fiber-rich carbs: quinoa, sweet potatoes, squash, brown rice, oats, chickpeas, black beans, beets, carrots.
Healthy fats: avocado, olive oil, unrefined coconut oil, chia seeds, flax seeds.
Non-starchy veggies: broccoli, cauliflower, Brussels sprouts, leafy greens, zucchini, cucumber, cabbage, asparagus, bell peppers.

Getting plenty of protein, colorful veggies, fiber-rich carbs, and healthy fats is a great start. But here are a few more easy ways to keep your hormones happy.

Eat within 30–60 minutes of waking. Breakfast really is the most important meal of the day. It helps keep your cortisol rhythm steady. Skip it, and your body’s stress hormones can get thrown off.1
Avoid caffeine on an empty stomach. You can still enjoy your morning cup of joe, but drink it after you eat to avoid spiking your cortisol and messing with your insulin balance. For a gentler start, reach for a NingXia Red® sachet—this caffeine-free option is packed with superfruits and essential oils that support natural energy and overall wellness.*
Pile on cruciferous veggies. Broccoli, Brussels sprouts, cauliflower, and kale are MVPs for supporting estrogen detox.
Stay hydrated. Aim to drink half your body weight in ounces of water daily. Your hormones (and your skin) will thank you. Pro tip: use filtered water for a cleaner option.
Match your meals to your cycle. During your follicular and ovulatory phase, eat light, raw meals with more fruits and veggies. And during your luteal and menstrual phases, choose warm, grounding meals like stews, roasted veggies, and soups.

Sleep is when your hormones recover. While you’re dreaming about flying or showing up to work in your underwear, your body is busy regulating cortisol, melatonin, insulin, estrogen, and even growth hormones. Skimping on rest can set off a domino effect of hormone imbalance, cravings, and fatigue.

Aim for 7–9 hours each night. Even one rough night can throw off your insulin levels.2
Power down screens 60–90 minutes before bed. Blue light delays melatonin, so trade Netflix for a good book or other calming activity.
Stick to a regular bedtime. Your circadian rhythm and melatonin production thrive on consistency, so try to hit the pillow around the same time each night (10 p.m. or earlier is ideal).
Establish a calming nighttime routine. Whether you stretch, journal, take a bath, or use essential oils, this little ritual lets your body know it’s time to rest. Try diffusing Lavender essential oil’s dreamy floral scent for instant peaceful vibes.

Moving your body daily is key for overall health, but too much intensity can backfire by spiking cortisol. The trick is to sync your workouts to your cycle.

Your cycle naturally shifts your energy and strength throughout the month: during ovulation, you might feel like Wonder Woman, whereas during your period, you might just want to curl up with a hot pad. Matching movement to your hormonal phases can help you stay motivated, boost your metabolism, and avoid burnout.

Why movement matters for hormones:

Boosts serotonin and dopamine (your happy hormones).
Reduces excess cortisol and improves insulin sensitivity.
Improves lymphatic drainage and estrogen detox.
Helps regulate menstrual cycle and ease PMS symptoms.

Engaging in mindful forms of movement throughout your cycle is a great way to support hormonal balance and honor your body’s needs. Overtraining or pushing through low-energy days can spike cortisol, disrupt your cycle, and lead to burnout. But syncing your workouts with your hormonal phases helps you train smarter, not harder, so you can take advantage of your body’s natural high-performance windows.