7 Daily Habits That Will Boost Your

Hormone Balance

Evidence-based strategies you can start implementing

TODAY to help heal your hormones– for now, for life
7 Daily BONUS:
7 Daily Habits
Habits My favorite
Cheat Sheet
Checklist  coffee subs
 Welcome!
If you're reading this, you're at least a LITTLE curious about
hormone balance and how it relates to your overall health.
I know it can be daunting to research...there is just SO much
information out there!

Well, I did the research for you and distilled it all into this
easy-to-use cheat sheet.
These 7 Daily Habits have lasting impacts on your hormonal health.

If you have any questions, feel free to reach out to me!

Enjoy!

About Cory:
Cory Ruth is a Registered Dietitian Nutritionist and women's health expert. Cory is
the founder and principal of www.thewomensdietitian.com and Instagram
account @thewomensdietitian, a private practice and digital platform for women
seeking nutrition support for hormone balance, fertility, digestion, and weight
management. Please use the button on her website homepage to schedule a free
15-minute consult with Cory.
 7 daily habits That Will Boost Your Hormone Balance

1: Cut down on Coffee

I know, I know- the last thing you want to hear...but caffeine can increase cortisol, our stress hormone,
which can exacerbate hormonal imbalance issues.
Switch to decaf, herbal tea, or any beverage from my Bonus favorite Coffee Subs!

2: Increase your healthy fat intake

For years, professionals in the field were telling us to stay away from dietary fats.
I'm calling BS! Fats are the building blocks of our sex hormones, so make sure you're getting at least a
serving or two at every meal.

3: Turn on your blue light filter

There is no substitute for quality sleep when it comes to hormone balance. if you have to use electronics at
night, the blue light can disrupt your circadian rhythm, making you toss and turn at night. Find the setting
on your smart phone and laptop to turn on your blue light filter and promote a good night's sleep.

4: Swap your products

Think about how many chemicals are in a single bottle of shampoo– not to mention our makeup,
medication, and household cleaners. Many of these chemicals can be considered endocrine disruptors as they
may negatively influence our reproductive hormones (when exposed to at high levels over time). I
recommend swapping out your beauty, personal care, food storage, and cleaning products!
 7 daily habits That Will Boost Your Hormone Balance

5: Log your water intake

How much water are you drinking each day?

...Are you SURE? even mild dehydration can put unnecessary stress on the body, which in turn leads us to pump
out more cortisol, our stress hormone. Aim for 8-10 cups a day and make sure you're hitting your target by
downloading the free App, Waterlogged, to help you stay on track throughout the day.

6: Support your liver

Did you know your liver is where your body detoxifies its estrogen? Support your liver in doing its job by
helping the detoxification process along. Stock up on cruciferous vegetables like cabbage, broccoli, brussels
sprouts, bok choy, and cauliflower. you can also drink 2-3 cups of dandelion root tea daily. These will help
your effectively clear out excess estrogen, which makes room for healthy progesterone production. 

7: Up your Fiber Intake

It's no secret: getting adequate fiber improves your digestion. When you eat fiber, it feeds your good, or
commensal, gut bacteria so they flourish and grow! Healthy gut bacteria help your body break down excess
estrogen and eliminate it from the body. If you're not having a bowel movement daily, it could mean you're
holding onto estrogen when you shouldn't be. I recommend at least 35 grams of fiber each and every day!
 CHECKLIST
A STEP-BY-STEP LIST TO STAY ORGANIZED AND IMPLEMENT MY
7 HORMONE-BALANCING STEPS DAILY
Name: Date:

Cut back on or eliminate caffeine

Boost your healthy fat intake

Use a blue light filter on your electronics

Switch to all-natural products

Track your water intake

Support your liver health with cruciferous veggies

Increase your fiber intake

 BONUS
My Favorite
Coffee SUBSTITUTES
CUTTING BACK ON COFFEE IS HARD, I GET IT!
HERE IS A LIST OF MY FAVE CUP OF JOE ALTERNATIVES:

"DANDY BLEND" DANDELION ROOT HERBAL DRINK

"FOUR SIGMATIC" MUSHROOM ELIXIR MIX
HOMEMADE GOLDEN MILK LATTE
DECAF COFFEE
HERBAL CHAI TEA
ROOIBOS TEA
Decaf black tea
Spearmint tea (for PCOS)
 Want more help achieving
optimal hormone balance, fertility,
and digestion?

Visit my website to schedule a free 15-minute exploratory

call
and see how I can best help you !