Creating a healthier, happier you.



If you’re feeling depleted, bloated, foggy, or just not like yourself, you might be experiencing a hormonal imbalance. 

Did you know that there are ways that you can naturally balance your hormones to improve your overall health and well-being?


1. Eat enough protein at every meal.
Most people are not eating enough protein. This really makes a difference in how you feel because eating enough protein keeps you feeling satisfied and helps you build muscle. It also helps to level out your glucose levels which will prevent unnecessary weight gain. 

I recommend eating around 0.8 to 1 gram of protein per pound of body weight that you weigh. For example, if you weigh 120 pounds, you’d want to eat around 96-120 grams of protein a day.

2. Exercise regularly.
If you don't already have a regular exercise program, then beginning some type of routine or program that helps you move your body will help you feel your best. 

On the other hand, it is possible to be working out too much. For example, working out for hours and hours each day can make your adrenal fatigue worse. Then you end up producing more cortisol, which will make you store fat.

Pick a set amount of exercise that both makes you feel energized and that you can be consistent with. Get 2 weeks of free workouts below!

Related: 45 Minute Full Body Workout

3. Cut out refined sugar and refined carbs.
You don't have to cut out sugars and carbs completely, but limiting highly refined carbs like breads, pasta, baked goods will help you to avoid sugar spikes and constant cravings. That's really going to help with your gut health and balance out your hormones. 

Opt for whole grain brown rice, vegetables, sweet potatoes. Those foods that have a lower glycemic index are going to keep your insulin level.

4. Learn how to manage your stress.
It’s really important to learn ways to help you manage your stress. Stress can cause adrenal levels to elevate, which can cause higher blood pressure and anxiety. Chronic stress causes cortisol levels to remain elevated, which will lead to excess calorie intake and that leads to increased belly fat. 

Going for regular walks outside, meditating, and getting adequate amounts of sleep all help to keep stress levels down. I also recommend limiting screen time and distractions. Especially if you’re a mom who gets overstimulated, limit as much distraction as possible to feel less stressed.

5. Avoid being in a caloric deficit for too long.
If you’re trying really hard to lose a few pounds, or just not feeling like yourself and have been cutting calories for too long, this can actually backfire and ruin your metabolism. You want to live in maintenance rather than a deficit. Chronically undereating will really mess with your hormones. 

If you're constantly undereating, you should slowly reverse out of that diet until you're back to maintenance calories. This way you can feel your best and heal your hormones. Once your hormones are healed, then you can go back to cutting calories if you'd like and repair that metabolism.

Need some help reversing out of a deficit? My customized macro counts help you return to maintenance in the best way for your body!

6. Eat fatty fish often.
Fatty fish is one of the best sources of long chain omega-3 fatty acids, which is an amazing anti-inflammatory. If you don't like fish, you can take the BodyByBree OMEGA-3 salmon oils. They are 100% organic and they're made with wild-caught Alaskan sockeye salmon. They're not from a salmon farm so they don't give you a gross salmon burp fish oil taste after you take them.

7. Drink green tea.
Green tea is one of the healthiest beverages that you can drink. It can increase insulin sensitivity which will lower your insulin levels. I recommend adding organic green tea to your greens for this reason.

8. Get consistent good quality sleep.
To maintain optimal hormonal balance, aim for at least seven hours of high-quality sleep per night. I know that this can be hard if you have little kids. For example with a newborn that will be impossible. Understand there's a time and a season, but when you have control over it, make sure to prioritize your sleep. This is going to help your hormones heal in the end. 

To help you have consistent sleep, you can avoid any type of blue light right before bed. Staying off your phone before bed is going to help you get into REM more quickly and help you stay in it longer.

9. Practice meditation and mindfulness.
I'm a mindfulness meditation coach as well as a personal trainer and I love to help my clients learn how to meditate. It helps them learn how to get out of the stress and the chaos. Try to start your day with meditation. 

If you don't know how to meditate, I do have an entire podcast with meditations. You can also just sit in silence for five to 10 minutes. Studies have shown that if you just sit in silence for five to 10 minutes, it resets your brain and it helps lower your stress levels.

Related: Abundance Meditation, Pregnancy Meditation, Five Soul Questions Meditation

10. Eat a high-fiber diet.
Most people don't realize that eating fiber helps to level out your glucose levels. Fiber is amazing for your gut health and will help you feel less bloated. It also helps regulate your hormones. 

Fiber is found in whole grains or peppers, spinach, and tons of vegetables. Eating those types of foods will protect against insulin resistance and overeating.

11. Consume enough healthy fats.

Fat is one of the most crucial elements for hormonal support. For years, we've been told that fat-free food is good and that cholesterol and saturated fat are bad. When in reality, healthy fat is super important for hormonal function. We need certain fatty acids to help us actually manage our cholesterol. 

Hormonal problems arise because the body doesn't have enough nutrients it needs to make them. Your body needs certain fats to support cells and manage hormones. You can find these healthy fats in my salmon oils, and in avocados, nuts, seeds, coconut oil. All of those are super important, so do not cut them out.


12. Take supporting supplements.
Sometimes you can't get everything you need from food, and that's where supplements can come in.

The top three supplements I recommend are: 

  • Greens - The reason I love greens is because it has all of your essential green nutrients that you need for the day, so you're gonna feel amazing. This acts like a toothbrush going through your intestines and just cleaning out all the toxins. It will help you feel regular and have lots of energy. I recommend taking a shot of this every single morning. Add them to green tea for even more hormone healing help. Bonus: they help heal your gut.
  • Salmon oil - This helps with hair, skin, nails, and hormone regulation. The reason why my salmon oil supplements are so different is that they come from organic,wild-caught Alaskan sockeye salmon. A lot of other salmon oils actually come from farms and are full of bacteria. Where you get your salmon oil matters! You want to make sure the salmon is free from mercury. It does make a difference. 
  • Digestive enzymes - If you’re having hormonal issues, it may be because you have vitamin deficiencies. Even if you’re eating all of these healthy foods, your body might not be actually digesting them and absorbing them.  Digestive enzymes can really help with this. Everybody is born with digestive enzymes, but as you age, you lose them. That’s why some foods that you ate when you were a kid now give you stomach aches, heartburn, or constipation. The BodyByBree Digestive Enzymes put digestive enzymes back in your body.  Think of them like a Pacman in your body, breaking down your food so that you can absorb it better. You’ll have natural energy because your body will be getting the nutrients from your food. Your digestion will also greatly improve so you won’t feel bloated, have heartburn, or acid reflux and constipation.

Hopefully, these 12 tips helped you. Balancing your hormones can completely change your life and help you feel the best you’ve ever felt. So pick a few of these to start working on, and see what changes!  You'll feel amazing. 


XOXO, Bree

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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