6 things I do to support my hormones at 40- 🔥

1. Build muscle
Building muscle isn’t just about aesthetics, it’s the body’s hormone support system.
By having more muscle you will have better insulin sensitivity and less insulin spikes.
Resistance training triggers the body to produce testosterone and growth hormone, both of which naturally decline. It also improves estrogen signalling
It reduces cortisol = less cortisol means less belly fat storage and better progesterone production.

2. Protein
I eat Protein every meal (24-40g)
Protein slows glucose absorption, reduces insulin spikes and helps with hormone production, therefore I do try to eat regularly every 3-4hours. Last meal 6.30pm.
Paired with carbs and fats. Don’t forget your fibre daily (25g-35g) and cruciferous veggies for excess estrogen clearance.

3. I don’t skip breakfast
I often feel a nervous energy in the morning- cortisol rising, after eating breakfast I feel more balanced. Eating before workouts better supports blood sugar, appetite control, fat metabolism, and overall energy.
Stable blood sugar = calmer estrogen, progesterone, cortisol, insulin.

4. Sleep
Prioritize sleep its our metabolic hormone repair centre. Sleep disrupts insulin, cortisol, leptin and ghrelin. I got to bed the same time overnight. I avoid blue light 60-90mins before bed, cool the room, I stop stimulating tasks and I read a book.

5. Minerals and hydration
I focus on my minerals to help support my thyroid; Iodine, Selenium, Zinc, Magnesium, iron, copper. Minerals help improve hormone production, support conversion, reduce inflammation and lower stress hormones. people get labeled “thyroid problems” when the thyroid is actually under-supported

6. Nervous system
Listening to my Nervous system; when the body is tense I focus on doing breath work, gentle movements like going for a walk, listening to relaxing music, reducing stimulation and social connection. Slowing down and being present regulates cortisol rhythm.