the hormone cheat codes

small shifts, big results

Hi my friendsssss, happy Sunday!!

Today I really wanted to talk about hormone “cheat codes” aka the little things that seem almost too easy but make a massive difference in how you feel. We all know the basics of hormone health: eat whole foods, manage stress, get good sleep, etc. But what about the tiny tweaks that can actually move the needle in a big way?

Here are 7 underrated hormone hacks you probably haven’t tried (or need to get more consistent with) & some spring recipes for each phase of your cycle- yay!

1. Drink a Mineral Mocktail Before Coffee - Instant Energy Fix

You wake up tired, reach for coffee, and feel great, until an hour later when the crash hits. Sound familiar? Your adrenals need minerals before caffeine, or you’ll keep running on stress hormones.

How to do it: Before coffee, drink 1 cup water + pinch of sea salt + splash of coconut water or lemon juice. Bonus points if you add magnesium drops. This hydrates your cells, supports cortisol balance, and prevents mid-morning energy dips.

2. Eat 1 Raw Carrot a Day- Estrogen Detox Cheat Code

Random? Yes. But eating a raw carrot (yes, plain) can help bind excess estrogen. Carrots contain special fibers that support hormone balance, especially if you deal with bloating, breast tenderness, or irregular cycles!

Eat a raw carrot as a snack- solo, with hummus, or as a shredded carrot salad (recipe below)

3. Get Sunlight in Your Eyes Before Screens - Cortisol & Sleep

I know, I know I say this one all the time, but it’s important!! The first light your eyes see in the morning literally sets your hormones for the whole day. If it’s a phone screen, your cortisol spikes unnaturally. If it’s the sun, your body produces hormones in sync with nature, leading to better energy, digestion, and sleep.

Open a window or step outside for 3-5 minutes of morning sunlight before checking your phone. I promise you’ll notice a difference in just a few days.

4. Walk for 5 Minutes After Eating - No More Blood Sugar Spikes

One of the fastest ways to reduce bloating, cravings, and energy crashes is a short post-meal walk. It lowers blood sugar, improves digestion, and helps your body use carbs better!

Walk around your home, office, or outside for 5-10 minutes after eating. That’s it! I also notice this helps my digestion!

5. Add More Bitters to Your Diet - Gut + Liver Reset

Bitters help stimulate stomach acid and bile, which are essential for breaking down food and detoxing hormones.

Start adding arugula, radishes, dandelion greens, or a splash of apple cider vinegar before meals!

6. Switch to Warm or Room Temperature Water - Digestion & Bloating Tip

If you’re drinking ice-cold water, coffee, matcha all day, it could be slowing your digestion. Your gut needs warmth to function properly, and cold water can actually slow down enzyme activity!

Drink room-temperature or warm water, especially in the morning and with meals. Your digestion will thank you!

7. Put Your Legs Up Against a Wall at Night → Lymphatic Detox + Better Sleep

Feeling puffy? Struggling with sleep? A simple 5-minute legs-up-the-wall pose helps your body drain excess fluid, reduce stress, and support hormone balance.

Before bed, lay on your back and rest your legs against a wall for 5-10 minutes. Deep breathe, relax, and let your body reset.

Spring Focused Cycle Aligned Recipes:

Ovulatory Phase Breakfast: Avocado Lemon Toast with Hemp Seeds

Light, fresh, and full of healthy fats to support ovulation and brain function!

Ingredients:

• 1 slice sourdough or gluten-free bread

• 1/2 avocado, mashed

• 1/2 cup cottage cheese

• Juice + zest of 1/2 lemon

• 1 teaspoon olive oil

• 1 tablespoon hemp seeds

• 1 tablespoon chopped fresh basil or microgreens

• Pinch of sea salt

Directions:

1. Toast the bread.

2. Mash avocado with lemon juice, olive oil, and salt.

3. Spread on toast and top with cottage cheese

4. Sprinkle with hemp seeds and fresh basil.

Follicular Phase Lunch: Spring Detox Carrot Slaw with Honey Dijon Dressing

Refreshing, crunchy, and full of fiber to support gut and hormone detox!

Ingredients:

• 1 ½ cups shredded carrots

• ½ cup shredded cabbage (red or green)

• ¼ cup chopped parsley

• ¼ cup pumpkin seeds

• 1 tablespoon sesame seeds

Honey Dijon Dressing:

• 2 tablespoons olive oil

• 1 tablespoon apple cider vinegar

• 1 teaspoon honey

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

Directions:

1. Whisk together dressing ingredients.

2. Toss all slaw ingredients in a bowl.

3. Drizzle with dressing and serve.

Luteal Phase Dinner: One-Pan Lemon Chicken & Roasted Artichokes

Easy, anti-inflammatory, and packed with protein and fiber!

Ingredients:

• 1 pound chicken thighs or breasts

• 1 can artichoke hearts, drained and halved

• 1 lemon, sliced

• 2 tablespoons olive oil

• 1 teaspoon garlic powder

• ½ teaspoon paprika

• Salt and pepper to taste

• 1 tablespoon chopped fresh parsley (for garnish)

Directions:

1. Preheat oven to 400°F.

2. Place chicken and artichokes on a baking sheet. Drizzle with olive oil and season with garlic, paprika, salt, and pepper.

3. Lay lemon slices on top and roast for 20-25 minutes, until chicken is cooked through.

4. Sprinkle with fresh parsley and enjoy.

Menstrual Phase Comfort Dinner: Creamy Ginger Coconut Soup

Soothing, warming, and packed with healthy fats and anti-inflammatory benefits!!

Ingredients:

• 1 tablespoon coconut oil

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1-inch ginger, grated

• 1 can coconut milk

• 2 cups veggie broth or bone broth

• 1 cup diced sweet potato

• 1 cup chopped kale or spinach

• 1 tablespoon lime juice

• Salt and pepper to taste

Directions:

1. Sauté onion, garlic, and ginger in coconut oil.

2. Add sweet potato, broth, and coconut milk. Simmer for 15 minutes.

3. Stir in kale, lime juice, and season with salt and pepper.

Try One Cheat Code This Week and Watch What Happens~

I promise even just one of these small shifts can make a huge impact. Try one (or all) and let me know how you feel! And if you make any of these recipes, tag me! I love seeing what you create :)

Here’s to feeling good with less effort.

xx Paige