Dee Davidson’s Favorite Daily Rituals for Hormone Balance & Longevity (That You Can Actually Stick To!)
If you’ve ever felt like your hormones are running the show (hello, energy crashes, bloating, mood swings, weight gain or sleep drama), it’s time to take your power back—with simple, sustainable daily rituals that support balance and longevity.
As a Functional Health Practitioner with over two decades in holistic health, I’ve learned that the real magic isn’t in dramatic overhauls or restrictive plans—it’s in small, powerful habits practiced daily.
And here’s the key:
You don’t need to reinvent your routine—just stack habits on ones you already do.
It starts as a habit.
Then it becomes your lifestyle.
And one day, it’s just who you are.
Here are my personal favorite hormone-loving daily rituals (that you can start weaving into your life today)
1. Start Your Day With Gratitude + Intention
Before you scroll, plan, or rush into “doing,” take 2-3 minutes to:
Thank your body for waking up and giving you another day.
Reflect on three things you’re grateful for.
Set a soul-centered intention for how you want to feel and show up today—not a to-do list!
This practice grounds your nervous system and sets the tone for hormone harmony.
2. Get Natural Light Within the First Hour
While letting the dogs out or sipping your morning beverage, soak in natural sunlight without sunglasses (even if it’s cloudy). This regulates your circadian rhythm, boosts morning cortisol naturally, and helps your body produce melatonin later for deeper sleep.
3. Beam Minerals + Water on an Empty Stomach
Before coffee or food, hydrate with:
A big glass of room temp filtered water
A dropper of BEAM Minerals to replenish what stress, sweat, and sleep deplete
Hydration and minerals are huge for hormone communication and energy production.
4. Mold-Free Organic Coffee (With Food!)
Caffeine on an empty stomach? Not a hormone-friendly move.
Always pair your coffee with a protein-rich breakfast and:
A scoop of your fave NutriDyn collagen for skin, joints, and gut health
Mold-free, organic beans for clean energy (yes, it matters!)
5. Joyful Movement Daily
Whether it’s weight training, Pilates, dancing in the kitchen, or a walk outside—move your body in a way that feels GOOD.
Movement supports insulin sensitivity, detoxification, and keeps stress hormones in check.
6. 20-Minute Sauna Sesh
When possible, I sauna for 20 minutes to:
Support detox pathways
Lower inflammation
Boost growth hormone naturally
This is a longevity-boosting bonus that doubles as self-care time.
7. Eat Every 3–4 Hours With Protein Focus
Balancing blood sugar is everything for hormone regulation. I aim for:
Eating every 3–4 hours
20–25g of protein per meal
Whole, nourishing foods (not skipping meals!)
Stabilized blood sugar = fewer crashes, better moods, and less hormone chaos.
8. Phone Off, No Doom-Scrolling, Evening Gratitude
Wind down like you actually care about your sleep:
Turn off screens 1 hour before bed
Say a gratitude prayer
Visualize one win from the day or how you want to feel tomorrow
Protecting your energy at night helps restore your hormones while you sleep.
If this feels like a lot—remember, it doesn’t all have to happen at once.
Start with ONE new ritual and stack it onto something you already do.
Drink water while your coffee brews.
Set an intention while brushing your teeth.
Breathe in the sun while walking the dog.
Before you know it, these micro-shifts create macro-change in how you feel, function, and show up in your life.
Want more inspiration on hormone balance, real talk, and wellness rituals that work?
Join the free Confidently Healthy Collective to connect with like-minded women
Follow along on Instagram for daily inspo + behind-the-scenes rituals
Tune into the Confidently Balance Your Hormones Podcast on Apple + Spotify for expert conversations and feel-good health tips!
Dee Davidson is a Functional Health Practitioner, hormone health expert, and advocate for personalized health and integrative care. With a focus on functional health and functional nutrition, Dee provides bio-individualized solutions to help clients restore balance. To learn more about how functional lab testing, functional medicine, and a holistic health approach can support your wellness journey, listen to her Confidently Balance Your Hormones podcast or schedule a discovery call at ConfidentlyLoveYourself.com.