Hi lovely,

Happy end-of-year festivities! For many of us, this season can feel heavy, between family commitments, organizing Christmas meals, navigating over-eating or restriction and meeting relatives we would rather avoid, it’s easy for cortisol to spike through the roof. And let’s be honest… answering the same questions again and again to uncle Max can feel exhausting…

I’ve been there. And I know how much this can affect your body, especially if you’re already dealing with hypothalamic amenorrhea (HA). High stress, disrupted routines and even small daily pressures add up quickly. But there are things we can do to help our bodies feel safe again, which is exactly what allows hormone and our period to come back.

Today, I want to share five hormone helpers that feel strange at first but actually work, things that helped me personally. They may feel simple, almost too easy, but they do make a difference.

This was one of the first changes I made. I used to wake up, do my intense Ashtanga practice and having breakfast super late and in a rush, because so many things to do ! For a long time, I believed low food intake was helping me stay lean and healthy and because I was always on the go, I wasn´t really feeling hungry, so it wasn´t any problem for me…Only to find the opposite was true for my hormones.

Why this works: Eating early helps reset your circadian rhythm, which helps regulate cortisol and digestive hormones. Studies show that eating at the “wrong” times or skipping breakfast can disrupt hormonal rhythms and lead to metabolic issues. I totally agree. From personal experience again.

Other research shows timing food with your natural day/night cycle helps align your body’s internal clocks, which supports healthier metabolic and hormone responses.

Warm and nourishing breakfasts I love include:

These breakfasts are easy on the digestive system, satisfying and full of nutrients that support hormonal health.

When I started eating within an hour of waking, real, nourishing food, my mornings were calmer, my energy steadier and the sharp anxiety I used to feel in the early hours softened. It didn’t happen overnight but over weeks I felt my body stop being in “survival mode.”

This is often the hardest one for women who have been used to restriction. Your body needs enough calories and the right nutrients to feel safe enough to resume menstrual cycles. Eating balanced meals every 3–4 hours is key.

Good fats to include:

Fats are not only calorie-dense (helpful for HA recovery) but also support hormone production especially reproductive hormones like estrogen and progesterone.

When you’re healing from Hypothalamic Amenorrhea, your body is essentially running in energy-conservation mode. The hypothalamus is constantly scanning: “Do I feel safe enough? Do I have enough energy? Can I afford a menstrual cycle right now?”

Macros — protein, fats, and carbohydrates — are not just nutrients.
They are signals of safety.

When women with HA start eating adequately and consistently again, especially with a good balance of macros, the body receives a message:
“I have enough. I can come out of survival mode.”

When I started eating enough and incorporating these fats, my hunger signals normalized, my energy improved, and my mood was steadier. Most importantly, my body finally had the building blocks it needed to support hormone recovery.

Many women with HA experience waking up in the early hours, thinking it’s “time to get up.” This often happens because of heightened cortisol or disrupted circadian rhythms. Your body is essentially stuck in a mild “alert” mode even if you feel exhausted.

Tips to sleep better and go back to sleep:

When I implemented these routines, waking up at 4 a.m. stopped being a panic moment. I could fall back asleep more easily, my mornings were calmer and my stress hormones gradually decreased. Sleep is one of the most powerful levers we have for hormone recovery.

Many women ask, “Can I keep exercising?” The answer is yes, but differently. Long hours of intense training, especially when paired with limited food are stressful for the body and slow down recovery.

Gentle options that work:

The goal is movement that makes your body feel good, not stressed. Strength and gentle cardiovascular work help maintain muscle, metabolism, and overall health without spiking cortisol. It is one of the hardest thing, letting go of this intense physical activitiy, whatever it is for everyone. It is interesting to dig into the why, why aren´t we more gentle with ourselves ? What would happen if we stop pushing more and more ?

I personally switched from long, intense cardio to gentle walks, more yin yoga and short strength sessions. My body felt stronger, calmer, and more receptive to hormone recovery. I actually enjoyed moving again, instead of feeling like it was a punishment.

This might sound easy but it is not. Stress isn’t only about cortisol, obsession and worry about your period can keep your body in a loop of tension and frustration. The more you focus on it, the more your body senses danger.

Ways to allow joy:

When I allowed joy in my life, my stress dropped, my nervous system calmed, and paradoxically, my hormones responded faster. The more I focused on living fully, the less I obsessively monitored my period and that’s exactly what my body needed to heal.

These five hormone helpers, eating breakfast within an hour, nourishing your body with enough calories and good fats, prioritizing sleep, exercising gently, and allowing joy might feel strange at first. But they work. Slowly, consistently, and gently, they signal to your body that it’s safe again.

Recovery isn’t about perfect adherence or willpower. It’s about safety, nourishment, and kindness. And the holidays are the perfect time to practice this , small steps, small shifts, consistent habits. Your body will respond, and your hormones will thank you.

Take care of yourself this season. Celebrate the little wins, find joy, and give your body what it truly needs.

With warmth,

Audrey