When it comes to hormones, the body thrives on rhythm. Regular meals, consistent sleep,

predictable routines and gentle daily movement all send a powerful signal of safety to the

nervous system. And when the body feels safe, hormones are far more likely to settle into

balance.

 

Week one of the 90 Day Flow Reset is about creating that sense of stability. These are

habits you can start incorporating into daily life to support blood sugar balance, stress

hormones, ovulation and overall cycle health. They may seem simple, but when practised

consistently, they can make a meaningful difference.

 

Eat Within 60 Minutes of Waking

After an overnight fast, blood sugar levels are naturally lower. Delaying food for too long in

the morning can trigger a stress response, increasing cortisol and adrenaline to keep blood

sugar stable.

Eating within an hour of waking:

·       Supports steady blood sugar levels early in the day

·       Reduces mid-morning energy crashes and cravings

·       Helps regulate cortisol, which plays a key role in hormone balance

     ·       This doesn’t need to be a large or elaborate meal; the most important factor is        consistency.

 

Add Protein to Every Meal (Aim for 20–30g)

Protein is a cornerstone of hormone health. It helps slow the release of glucose into the

bloodstream, supporting stable insulin levels and more sustained energy.

Good-quality protein options include:

·       Meat and poultry

·       Fish and seafood

·       Eggs

·       Tofu, tempeh, beans and legumes

·       Nuts and seeds

·       Greek yoghurt and other dairy (where tolerated)

·       Including protein at each meal:

·       Improves blood sugar regulation

·       Supports hormone production and detoxification

·       Helps you feel satisfied for longer, reducing the urge to snack

 

For breakfast, you could try a few practical options: Greek yoghurt with fruit and nuts, eggs

with vegetables, or a smoothie including protein powder or tofu. Breakfast is often the meal

where protein is lowest, so focusing here can have a particularly positive impact.

 

Start Your Morning with Warm Lemon Water

Warm fluids first thing in the morning help rehydrate the body after sleep and gently

stimulate digestion. Adding lemon provides a mild bitter taste, which can support bile flow

and liver function, both important for hormone processing.

This isn’t about “detoxing”, but about supporting the body’s natural systems in a gentle,

consistent way.

 

Take Your MyoPlus at the Same Time Each Day

When it comes to supplements, consistency is key. Taking MyoPlus at the same time each

day helps create a routine that’s easy to stick to and supports steady hormonal signalling.

Linking supplements to an existing habit, such as breakfast, can make this feel effortless.

 

Go for a 20-Minute Morning Walk in Daylight

Morning daylight exposure plays a powerful role in regulating circadian rhythm. A short walk

outside can:

·       Support melatonin production later that evening

·       Improve insulin sensitivity

·       Boost mood and mental clarity

 

Eat Breakfast Before Coffee

Coffee on an empty stomach can increase cortisol and contribute to blood sugar swings,

particularly if stress levels are already high.

Eating before caffeine:

·       Helps buffer the cortisol response

·       Reduces feelings of anxiety or jitters

·       Supports steadier energy throughout the morning

     ·     You don’t need to give up coffee, simply change the order.

 

Prioritise 7–9 Hours of Sleep

Sleep is when much of the body’s repair and hormonal regulation takes place. Poor or

inconsistent sleep can disrupt insulin, cortisol, appetite hormones and reproductive

hormones.

Consistent, restorative sleep supports:

·       Ovulation and cycle regularity

·       Balanced appetite and cravings

·       Emotional resilience and energy levels

·       Regular bedtimes and wake times are just as important as total hours.

 

Write Down How You Feel Each Day

Taking a moment to track mood, energy, sleep and cycle signs can help you spot patterns

over time.

A few notes each day can:

·       Increase body awareness

·       Highlight links between routine and symptoms

·       Provide valuable insights over the course of the 90 days

 

Reduce Ultra-Processed Snacks

Ultra-processed foods are often low in protein and fibre and can cause sharp rises and falls

in blood sugar.Choosing alternatives such as fruit, nuts, seeds or yoghurt can:

·       Support steadier energy levels

·       Reduce inflammation

·       Help keep hormones more balanced

 

Plan Your Meals for the Week

Unplanned meals often increase stress and make it harder to meet nutritional needs

consistently.

Even simple meal planning can:

·       Reduce daily decision-making

·       Support stable blood sugar

·       Make protein and balanced meals easier to achieve

·       Lower stress hormones support healthier hormone patterns overall.

 

These routines help signal to the body that it is nourished, supported and safe, an essential

starting point for hormonal balance.

 

Focus on consistency rather than doing everything perfectly. Small, repeatable habits are

what create lasting change.

juliayoungnutrition.com

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