My 6 Wellness Non-Negotiables
As a holistic nutritionist and QNT practitioner, I've dedicated my career to helping women optimize their hormonal health, but that doesn't mean I’m immune to the ups and downs of life. In fact, my own experience with hormonal imbalances, fatigue, and stress led me to discover some fundamental practices that have completely transformed my wellness. After going through my own journey of resetting my health, I realized just how important certain wellness practices are to keeping your body balanced and thriving.
Today, I want to share my 6 wellness non-negotiables—the daily practices that have helped me feel my best, stay balanced, and empowered. These are the essentials I live by, and I believe they can make a huge difference in anyone’s life, especially for women navigating the complexities of hormonal health.
1. Prioritizing Sleep (7-9 Hours Every Night)
We all know the importance of sleep, but it wasn’t until I experienced extreme adrenal fatigue that I truly realized just how crucial it is for hormonal health. During times of stress, my body would rely on caffeine to get through the day, and I wasn’t allowing myself enough quality rest. This took a toll on my hormones, mood, and energy levels.
Why Sleep is a Non-Negotiable:
Sleep is essential for the regeneration and repair of hormones like cortisol, insulin, and estrogen. It also helps balance blood sugar levels and supports adrenal health, which is especially important for anyone dealing with stress or hormonal imbalances.
How I Make It Work:
Set a bedtime routine that includes relaxing activities like reading, taking a warm bath, or doing gentle stretches before bed.
Aim for 7-9 hours of uninterrupted sleep every night.
Minimize blue light exposure from screens at least 1 hour before bed.
2. Whole Foods for Hormonal Support
Nutrition is at the core of hormonal health. As someone who has struggled with hormonal imbalances and seen the effects of poor eating habits, I know just how important it is to fuel my body with whole, nutrient-dense foods.
Why Whole Foods Are a Non-Negotiable:
When I eat whole, unprocessed foods like vegetables, lean proteins, healthy fats, and complex carbs, I feel more energized and my hormones stay more balanced. These foods help support blood sugar regulation, cortisol levels, and overall hormonal function.
How I Make It Work:
Protein at every meal (e.g., grass-fed beef, chicken, wild-caught salmon, eggs) to support healthy hormone production.
Lots of fiber-rich vegetables (especially cruciferous veggies like broccoli, cauliflower, and kale) to support liver detoxification and estrogen metabolism.
Healthy fats (e.g., avocados, olive oil, almonds) to help produce and balance hormones like estrogen and progesterone.
3. Stress Management Through Mindfulness
As much as I love my work, stress has always been a challenge for me. When life feels overwhelming, it’s easy to get caught up in a cycle of stress that impacts my hormones, mood, and overall well-being. However, I’ve learned that managing stress is not just a luxury—it’s a non-negotiable if you want to live a life full of energy, clarity, and balance.
Why Stress Management is a Non-Negotiable:
High levels of chronic stress raise cortisol levels, which can disrupt other hormones like thyroid and progesterone, leading to issues like fatigue, irregular periods, and mood swings. Mindfulness practices help regulate stress and restore hormonal balance.
How I Make It Work:
Daily meditation (even just 5-10 minutes) to ground myself and reset my mind.
Deep breathing exercises (like 4-7-8 breathing) to activate my parasympathetic nervous system and calm my body.
Prioritize nature walks or gentle yoga to unwind and relieve tension.
4. Regular Movement and Exercise
Physical activity isn’t just about weight loss—it’s about supporting hormonal health. For me, movement is about building strength, boosting mood, and supporting adrenal health. After struggling with adrenal fatigue, I knew that I needed to prioritize gentle but consistent movement to restore my energy levels and balance my hormones.
Why Movement is a Non-Negotiable:
Exercise helps reduce stress, balance blood sugar, and boost serotonin (the happiness hormone). It also supports thyroid function and blood flow, which are essential for hormonal health.
How I Make It Work:
Gentle daily movement, like walking, yoga, or stretching to keep stress in check.
Strength training a few times per week to build muscle mass and support metabolism.
Focus on mobility to maintain flexibility and reduce tension in the body.
5. Supplementation to Fill in the Gaps
While I focus on whole foods for nutrition, I’ve learned that some nutrients are hard to get from food alone—especially if I have a specific hormonal need. In my personal experience, supplements like magnesium, vitamin D, and omega-3s have been game-changers in balancing my hormones.
Why Supplements are a Non-Negotiable:
Certain supplements support adrenal health, estrogen metabolism, and overall hormone production. They help fill in the gaps and optimize the benefits of my diet and lifestyle choices.
How I Make It Work:
Magnesium at night for relaxation and better sleep.
Vitamin D to support immune function and bone health.
Omega-3 fatty acids to reduce inflammation and support cognitive function.
6. Consistency and Self-Compassion
The last, but perhaps most important, non-negotiable is self-compassion. In the past, I was hard on myself for not being “perfect” with my wellness routine, but I’ve learned that consistency—not perfection—is the key to lasting change. And that includes being kind to myself when things don’t go according to plan.
Why Consistency & Self-Compassion Are Non-Negotiable:
Building habits and maintaining balance takes time. Stressing about the small stuff only adds more tension to your life. By practicing consistency and self-compassion, I’ve found that I can stick to my wellness routine without feeling guilty or overwhelmed.
How I Make It Work:
I remind myself that progress is better than perfection.
I celebrate small wins—like getting 7 hours of sleep or adding more veggies to my meals.
I try not to beat myself up for the occasional off day. Instead, I get back on track with kindness.
Finding Balance and Wellness on Your Own Terms
These six wellness non-negotiables are essential to maintaining balanced hormones and a healthy life. By focusing on sleep, nutrition, stress management, movement, supplementation, and self-compassion, I’ve been able to regain control of my hormonal health and feel empowered every day.
If you’re ready to implement these practices in your own life and need guidance or personalized support, I’d love to help. My Balanced & Blooming program is designed to empower women like you to take charge of your health and achieve optimal hormonal balance. Let’s work together to create a path that’s customized to your body and your needs.
What’s one wellness practice that you’re going to start prioritizing today? If you’re ready to take your hormonal health to the next level, apply for my Balanced & Blooming program to get the support you deserve.
