It’s likely you’re feeling low energy, digestive issues, brain fog, sugar cravings, or maybe just plain “off.” Your hormones are begging for some love and balance. But don’t worry, we’re not talking complicated science here—Let’s dive in!

7-9 Hours of Sleep is Crucial

I know, easier said than done. If you’re experiencing burnout, you might have difficulty falling asleep or staying asleep. But sleep is a game-changer! Your body repairs and balances hormones while you sleep and feeling unrested can lead to imbalances. Those 7–9 hours are essential. Try to create a bedtime routine that signals your body it’s time to wind down—think herbal tea, a warm bath, or a ten minutes of reading. *Currently reading The Women by Kristin Hannah

Start Your Day with Protein

Try starting your morning with protein-rich foods like eggs, Greek yogurt, or a protein-packed smoothie. Add that cottage cheese if you must! Protein helps stabilize blood sugar levels, which in turn keeps your hormones in check and helps you avoid those dreaded mid-day crashes.

Hydrate, Hydrate, Hydrate

When you’re dehydrated, your body can’t effectively flush out toxins, which can mess with your hormone balance. Aim for at least 8 cups a day, and add a splash of lemon for an extra detox boost. If you’re someone who doesn’t like drinking water, start with one glass in the morning and work your way up. You can also think of ways to make hydration fun! *I personally can’t live without my Hydro Flask + straw.

Mind Your Gut

Your gut is often called your “second brain.” It’s home to trillions of bacteria (your gut microbiome) that play a crucial role in digestion, immune function, hormone balance, and your mood. During burnout, stress can wreak havoc on your gut leading to issues like bloating, constipation, or diarrhea. Stress increases cortisol levels, which can disrupt the balance of good bacteria in your gut, slowing down digestion and affecting nutrient absorption. This makes you feel more tired and out of sync. When your gut is healthy, you’re better able to absorb nutrients, keep hormones balanced, and maintain steady energy levels throughout the day. So let me give an example of what a gut-friendly day of eating looks like:

Sample Breakfast: 1-2 slices of sourdough bread with avocado, egg, handful of spinach, a sprinkle of red pepper flakes, a drizzle of olive oil *Optional probiotic like sauerkraut

Sample Snack: Apple slices with a spoonful of almond butter.

Sample Lunch: A quinoa bowl with mixed greens, roasted chickpeas, avocado, a side of pickled purple cabbage, and a tahini dressing

The afternoon slump is real, but a gut-friendly snack can help you power through without crashing.

Sample Snack: Carrot sticks with hummus or a small handful of mixed nuts.

Sample Dinner: Grilled salmon with roasted sweet potatoes, steamed broccoli, and a drizzle of olive oil.

What’s for dessert?

A chocolate chia seed pudding with berries!

Start here! These small adjustments can greatly improve your hormonal balance.