My Morning Routine for Hormone Harmony

One of the most common questions I get is: “What does your morning routine look like?”

 

Since hormone balance is at the center of how we feel each day, and something I've been working on both personally and professionally for the last decade, I've worked hard to create a routine that supports my body from the moment I wake up. Today, I want to walk you through exactly what I do each morning—and why each step matters for your hormones.

 

 

The very first thing I do when I wake up is take my thyroid medication. If your thyroid is underactive (like mine), supporting it first thing in the morning helps regulate metabolism, energy levels, and even mood. By taking it on an empty stomach, I ensure my body can absorb it fully, setting the tone for balanced hormones throughout the day.

 

 

Next, I spend a few minutes in meditation and Journalspeak, a powerful practice I learned from Nicole Sachs and her book Mind Your Body. This isn't just about mental clarity—it's about calming my nervous system. Chronic stress is one of the biggest disruptors of hormonal balance, especially cortisol and sex hormones. Taking time to quiet my mind, release emotions, and process what I'm feeling helps me keep my stress hormones in check right from the start.

 

 

Before diving into the day, I sip on an adrenal-supporting tonic. This blend of minerals and adaptogens helps nourish my adrenal glands, which play a crucial role in regulating my stress response and energy levels. By replenishing these reserves early, I'm giving my body the resilience it needs to handle whatever comes my way—without spiking cortisol.

 

 

Breakfast is one of the most important pieces of my hormone routine. I focus on a protein-rich meal within an hour of waking, which helps stabilize blood sugar and supports steady insulin levels. This keeps my energy and mood balanced throughout the morning. I pair this with a warm matcha latte, which provides a gentle caffeine boost without overstimulating cortisol (like coffee often does). Matcha also delivers L-theanine, which promotes calm focus—a win-win for stress and hormones.

 

 

Before school, I make sure my kids also have a nutritious, balanced breakfast. Their little bodies and brains are growing rapidly, and a protein-and-fat-rich meal keeps their blood sugar stable—setting them up for focus and calm energy throughout the day. Supporting my family in this way is also part of my own wellness, since stress is lowered when I know they're taken care of.

 

 

Once everyone is ready, I take my kids to school. This transition creates a natural rhythm in my morning, giving me a sense of closure to family time and space to shift into focusing on myself and my work.

 

 

After drop-off, I come home and exercise. Whether it's yoga, Pilates, or strength training, movement is one of the best ways to optimize hormone function. Exercise improves insulin sensitivity, balances cortisol levels, and stimulates the release of endorphins that boost mood. The key is listening to my body—choosing movement that energizes me rather than depletes me.

 

By the time my morning routine is complete, I've already given my thyroid, adrenals, blood sugar, nervous system, and muscles exactly what they need to thrive. It's not about perfection—it's about consistent, intentional choices that keep me aligned with the way I want to feel.

 

Remember: small, daily practices create big shifts in hormone balance over time.

 

With love,

Kelley