Molly Francis
Associate Registered Nutritionist · @wellnesswithmolly_

By this point in the 90 Day Flow, you've probably realised hormone health isn't about doing everything. It's about doing the right things, consistently.

This is where it all starts to come together, not perfectly, but in a way that actually fits into your life.

Because if it feels like a constant tick box, or it's adding more stress, it's not helping your hormones.

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Start Your Day Warm

One habit that's stuck with me is starting the day with a warm herbal tea.

I enjoy all the MyOva blends and tend to have one of each daily. I love that they come as loose tea. It reduces plastic, and it means I'm not taking loads of individual herbs separately like I used to.

In traditional practices like Chinese medicine, there's a big focus on keeping the body warm, especially first thing in the morning. Cold drinks, iced coffees, or coffee on an empty stomach can be harsh on digestion and your system as a whole.

So instead, I start warm.

I'll usually pair that with a bit of morning sunlight, even just a few minutes outside. This is one of the most underrated habits for improving sleep later on. It helps regulate your circadian rhythm, which directly impacts hormones.

Linking those two habits together, tea and sunlight, is an easy example of habit stacking, which makes routines much easier to stick to.

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Start With Breakfast

If I was going to tell anyone where to begin with nutrition, it would be breakfast.

A balanced breakfast with protein, healthy fats, and fibre helps stabilise blood sugar, which is key for hormone health.

In my full-time work as a nutritionist, I primarily work with pre-diabetic patients, and a lot of them also have PCOS, often driven by insulin resistance.

One piece of feedback I hear again and again:

"I have so much more energy."

"I'm not craving sugar in the afternoon anymore."

Just from eating a proper breakfast.

It doesn't need to be complicated, just something balanced that actually keeps you full and steady. It sets the tone for the rest of the day.

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Supporting Hormones With Supplementation

After coming off birth control, I personally dealt with irregular cycles and acne, and it took time to feel like my body was back in balance.

One of the biggest shifts for me was focusing on targeted supplementation. I've consistently found that:

• Inositol
• Vitamin B6

have been key for supporting my cycle and helping things regulate again.

Not everything works overnight, but sticking to the right things consistently makes a difference.

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Reducing Toxin Load

This is something that doesn't get talked about enough.

Your liver plays a huge role in processing and clearing excess hormones. But if it's already overloaded, from environmental toxins, products, or poor water quality, it has a harder time doing that job properly.

For me, reducing my toxin load made a noticeable difference. I focused on:

• Drinking filtered water
• Using more natural personal care products
• Switching to cleaner household products
• Using an air purifier at home

It's not about being perfect with it, just reducing the overall load where you can. It all adds up and gives your body more capacity to rebalance.

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Living More in Sync With Your Cycle

Cycle syncing doesn't need to be rigid. It's more about awareness.

Follicular phase → energy starts to rise, you might feel more motivated and social.

Ovulation → often your most energetic and outward phase.

Luteal phase → energy dips, you might feel more inward. This is where I prioritise more rest.

Menstrual phase → slow down, early nights, less pressure.

The biggest shift for me has been actually listening to my body, especially in the luteal and menstrual phases.

I'll prioritise more sleep, ease off intense training, and lower expectations a bit.

Tracking your cycle on an app helps with this. It gives you context for how you're feeling.

I also think it helps having your partner or family aware of your cycle. Even just a general understanding can make things feel easier and more supported.

In the lead-up to your period, I'll naturally focus on including more iron-rich foods like red meat, lentils, and leafy greens to support what your body's about to lose.

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Your Flow Toolkit

By now, you'll have a sense of what helps you feel more balanced. This is your go-to baseline when life gets busy or things feel a bit off.

For me, that looks like:

• Sticking to a consistent supplement routine
• Getting outside daily, even briefly
• Drinking herbal teas
• Keeping slower mornings where possible
• Eating balanced meals
• Prioritising sleep

Nothing extreme, just the basics, done well.

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Don't Forget to Enjoy Your Life

This is just as important as anything else.

Hormone health isn't only built in the kitchen or through supplements. It's also built through connection, enjoyment, and feeling safe in your life.

Laughter, time with friends, staying up chatting, going out for food: all of that plays a role in reducing stress and supporting your nervous system.

I see this as part of hormone health, not an "extra," but something to treat with the same importance as nutrition or supplements.

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Final Thoughts

Hormone balance takes time. I definitely felt that after coming off birth control.

But your body does respond when you support it consistently.

Focus on the basics:

• Eat in a way that keeps your blood sugar stable
• Support your body with the right nutrients
• Reduce stress where you can
• Prioritise sleep and recovery
• And keep it realistic

You don't need to do everything, just enough, consistently.

That's what actually creates long-term hormone health.

You've Completed the 90 Day Flow

Week 12 closes out the 90 Day Flow, but the habits themselves aren't meant to end here. Warm mornings, steady meals, a lighter toxin load, and a bit more awareness of your cycle: these are the basics worth carrying forward long after the 90 days are up.

Related Blogs

• Week 1 Reset & Routine: Laying the Foundations for Hormonal Balance
• Blood Sugar Balance: An Underrated Tool for Women's Hormone Health
• Liver and Gut Health: The Missing Link in Hormonal Balance
• Why Nervous System Regulation Matters for Hormone Health, Menstrual Cycles, and PMS

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This article is for educational purposes only and does not constitute medical advice. Food supplements should not be used as a substitute for a varied and balanced diet. Please consult your GP or a qualified healthcare professional before making changes to your treatment, diet, or supplementation, particularly if you are pregnant, breastfeeding, trying to conceive, or taking prescribed medication.

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