HRT can support you by balancing hormone levels, lifestyle practices support conditions for HRT to function effectively. These recommendations can support your health holistically so you thrive as you begin this process. Integrating HRT with a healthy lifestyle can maximize its benefits, help you feel more energized, confident and in control as you adjust—heres how you can set yourself up to feel your best. 

• Start small: Include 1-2 changes to focus on first, then build from there.
• Track how you feel: Keep a simple log to note energy, mood, or sleep improvements.
• Be patient: Your body may take weeks or months to fully adjust to HRT—consistency is key.

Diet: Fuel Your Body for Hormone Balance
A nutrient rich diet supports improved energy, mood, and quality of life. 

• Eat a balanced Anti-Inflammatory Diet: Focus on whole foods like fruits, vegetables, lean good quality proteins (i.e. chicken, meats, fish, tofu), healthy fats (i.e. avocados, nuts, olive oil), and complex carbs (i.e. quinoa, sweet potatoes). 
• Prioritize protein: Aim for 20-30 grams per meal to support muscle maintenance and hormone production. Eat free-range, grass-fed, pasture-raised organic meats and poultry preferably.
• Include healthy fats: Omega-3s (found in salmon, walnuts, flaxseeds) are key for hormone synthesis.
• Limit processed sugars and refined carbs: These can cause blood sugar spikes that disrupt hormone balance. 
• Stay consistent: Eat regular meals to keep blood sugar and energy stable throughout the day to reduce physiologic “stress”. 

Exercise: Move for Strength and Stability
Movement as medicine. Regular exercise will support improved mood, circulation, regulating circadian rhythm (daytime alertness, improved sleep at night). Strength training and weight bearing exercises will support bone density and muscle mass. 

• Start slow: If you’re new to exercise, begin with 10-15 minutes daily and build up.
• Incorporate movement daily: Even stretching or a short walk counts!
• Listen to your body: Rest when needed to avoid overtraining.
• Aim for variety: Include 150 minutes of moderate cardio (i.e. brisk walking, cycling) and 2-3 strength training sessions (i.e. weights, resistance bands) per week.

Sleep: Restore Your Body’s Rhythm
Sleep is when your body repairs itself and regulates hormones like cortisol and growth hormone. A consistent sleep schedule aligns your circadian rhythm, which governs hormone release timing (e.g., melatonin for sleep, cortisol for wakefulness). Good rest reduces stress and improves mental clarity, energy, thus enhancing your daily experience.

• Aim for 7-9 hours: Consistent, quality sleep is essential.
• Set a routine: Go to bed and wake up at the same time daily.
• Create a wind-down ritual: Avoid screens 1 hour before bed. Consider reading or gentle stretching instead.
• Optimize your environment: Keep your room dark, cool, and quiet.

Hydration: Keeping Everything Flowing
Proper hydration improves energy, mental clarity, supports cellular function (i.e. hormone transport, binding, absorption) and detoxification in the body. 

• Drink plenty of water: Aim for 8-10 cups (64-80 oz) daily, adjusting for activity level and climate.
• Add electrolytes if needed: A pinch of salt or a sugar-free electrolyte additive (especially during exercise or hot weather)
• Limit caffeine and alcohol: These can dehydrate you, disrupt sleep or affect hormone balance. 

Stress Management: Finding Calm Amid the Storm
Calming the nervous system improves focus, relationships, sleep and enjoyment in life. Chronic stress raises cortisol, which can impede hormones like melatonin, estrogen or testosterone. Managing stress keeps this in check. 

• Practice daily relaxation: Try deep breathing, meditation, or yoga for 5-10 minutes
• Stay connected: Lean on friends, family, therapists or support groups for emotional balance
• Set boundaries: Avoid overcommitting to reduce overwhelm
• Engage in hobbies: Do things you love to recharge!

Talk to your provider: Share any concerns or questions about how HRT and lifestyle changes are working together.

Interested in starting HRT therapy? Book a consultation today!