Fall Reset: How to Balance Hormones Before the Holidays Hit

🍂Autumn is nature’s reminder to slow down, reset, and prepare for the winter season. Just like the trees shed their leaves, this is the perfect time to let go of habits that no longer serve you and establish new rhythms to support your hormones—especially before the stress of the holidays set in.

Why Fall is the Right Time for a Reset

As estrogen and progesterone shift during perimenopause, your body already works harder to maintain balance. Add shorter days, heavier foods, and holiday indulgences, and the load on your hormones can intensify. Symptoms like weight gain, mood swings, disrupted sleep, and sugar cravings become more noticeable. But here’s the good news: with a few intentional resets, you can head into winter feeling grounded and energized.

🍁 Hormone-Smart Tweaks for Fall:

• Clean Up Your Diet: Swap out processed carbs and sugar for fiber-rich veggies, warming soups, beans, and healthy fats like nuts, seeds, and olive oil. Protein-rich meals (25–30 grams per meal) are essential for stabilizing blood sugar and reducing insulin resistance.

• Gentle Movement: Fall walks among the leaves not only boost your mood but also help regulate glucose and hormones. Add in Pilates or Barre for core strength, flexibility and balance. Strength training, so important for women as we age, will help build muscle, which keeps your metabolism strong. 💪 

• Stress Reset: Shorter days can heighten stress and fatigue. Counterbalance this with yoga, meditation, journaling, or even an Epsom salt bath. Adaptogens like ashwagandha or holy basil can further support cortisol balance.

• Prioritize Sleep: Cooler evenings are ideal for improving your sleep routine. Try dimming lights after sunset, sipping chamomile tea, and moving devices out of the bedroom. Sleep restores hormones like melatonin and helps keep cortisol in check.

Bottom line: Think of fall as your seasonal tune-up. Small steps in nutrition, movement, and stress management now can make the holidays smoother and your transition through menopause easier.

👉 Ready to go deeper? Join me for my 3-part Hormone & Perimenopause Workshop Series, where we’ll dive into hormone-friendly nutrition, stress resets, and metabolism hacks that work with your changing body. Sign up here.