My Top 3 Healthy Habits for Lasting Energy & Hormone Harmony

Introduction

After three decades in medicine and women’s health, I’ve learned one essential truth: Radiant health is built on a few simple habits—practiced consistently.

Here, I’m sharing the three routines I practice every single day—and have recommended to my patients for many years.

Each habit is evidence-based, easy to integrate into everyday life - also realistic for busy schedules, and especially supportive for women navigating menstruation, fertility, pregnancy, or menopause.

1. Nourish with a Balanced Diet—Plus Smart Supplementation

A colorful, minimally processed diet supplies most vitamins and minerals, but research shows that nutrient gaps remain common in women, fueling fatigue and mood swings, cycle irregularities, and hormonal imbalance. Iron, magnesium, B-vitamins, selenium, iodine and omega-3s are frequent culprits. When food alone can’t meet your needs—such as with vitamin D or DHA—targeted supplements can fill the gap without unnecessary doses. What matters most is independent quality testingm, scientifically backed, natural products, individualized dosing rather than one-size-fits-all recommendations.

Pro tip: Aim for 30 different plant foods a week; diversity feeds your gut microbiome and lowers chronic-disease risk. The Times

2. Reset with a Consistent Morning & Night Routine

Why Timing Matters

Good sleep thrives on rhythm. Going to bed and waking within the same 30-minute window stabilizes your internal clock and measurabaly improves deep-sleep quality. Homes and Gardens

Screen-Light Smarts

Blue-light wavelengths from phones and tablets suppress melatonin more than other wavelenghts and can delay sleep onset by up to three hours. Harvard HealthSleep Foundation

Evening blueprint (20-minute wind-down):

1. Dim overhead lights, switch devices to night mode, and set them aside at least 60 minutes before bed.

2. Brew a magnesium-rich herbal tea while jotting tomorrow’s “top three” tasks—a simple way to clear your mind.

3. Practice calming breathwork to activate the parasympathetic nervous system. For example: box breathing — deep belly breaths - inhale 4 seconds, hold 4, exhale 4, hold 4.

And in the morning?

1.  Get 10 minutes of natural light within the first hour of waking—it’s a powerful cue for your circadian rhythm.

2.  If possible, stand barefoot on grass—a grounding ritual for body and mind.

3.  A short 10-minute HIIT session energizes your brain and circulation.

4.  A big mug of morning tea, calming music, and a few minutes of journaling help you settle into the day.

5.  And: Avoid checking your phone for at least one hour.

Morning routines matter too: ten minutes of natural light within an hour of waking anc

3. Move with Purposeful Exercise

Regular movement trims visceral fat, steadies blood sugar, and boosts mood—benefits especially meaningful for hormone-driven weight changes and perimenopausal brain fog. Even two-minute “movement snacks” after meals blunt glucose spikes.

Cycling your movement with your menstrual phases, pregnancy, or perimenopause can be especially helpful. Movement is also one of the most effective tools for stress regulation.

Walking alone reduces risks for high blood pressure, diabetes, and heart disease, according to recent Women’s Health reports. Women's Health.

Weekly formula

• 150 minutes of brisk walking or cycling

• 2 strength-training sessions to protect bone density

• Gentle yoga or Pilates during the luteal phase when joints loosen under progesterone

I can’t exercise 150 minutes every week—where should I start?

Short “movement snacks”—like two minutes of activity after meals—significantly reduce blood-sugar spikes. Gradually add longer sessions. Go for 10 minutes and add a few minutes step by step.

Conclusion

These three habits:

1. nutrient-dense eating with strategic supplements,

2. rhythm-based sleep hygiene,

3. and intentional movement

work together like interlocking gears. Strengthen one, and the others naturally spin more smoothly. Over time, they create what every woman deserves: metabolic stability, hormonal resilience and clear, sustainable energy. That lets you show up fully for your personal passions. your family and your work.