From Burnout to Balanced

3 simple, soulful rituals that helped me reclaim my hormones and my energy.

There was a time when I wore my stress like a badge of honour. I was teaching, building my businesses, raising a family, and doing everything for everyone else.

Outwardly, I looked “fine.” But inside? I was running on empty. My sleep was broken. My moods were unpredictable. My cycle was irregular (which was weird for me) . My libido disappeared. And I couldn’t shake the foggy, flat, disconnected feeling.

I was in quiet burnout, deep in the land of ‘push through.’

It wasn’t until I stopped chasing more and started leaning into less that things began to shift. These three rituals weren’t fancy. They were gentle, consistent, and supportive. And they changed my hormonal health.

1. Mineral Mornings

Because your hormones run on minerals, not just motivation.

Each morning now starts with filtered water, Celtic sea salt, and lemon in the sunlight. It sounds too simple, but it’s powerful. After months of chronic stress, my body was depleted in the minerals that power hormone production and energy: magnesium, potassium, sodium.

This daily ritual signalled to my adrenals: you’re safe now.

Why it matters: Minerals are the raw materials for hormone synthesis and nervous system support. Cortisol, your main stress hormone, spikes in the morning. Mineral support helps soften that spike, so you don’t crash later.

2. Movement that Grounds, Not Depletes

Because calm isn’t found, it’s created.

I traded Reformer Pilates and stress-driven gym sessions for barefoot beach walks, stretching, and breath work. This wasn’t about giving up, it was about tuning in.

Ten slow breaths with one hand on my heart and one on my belly shifted my whole state. It helped me get out of fight-or-flight, so my body could finally heal. I applied these grounding movements particularly in my luteal phase (the last 2 weeks before my period).

Why it matters: When your body is in survival mode, reproduction (and hormone balance) takes a back seat. Gentle, grounding movement helps your body feel safe, rest more deeply, and recalibrate hormones like progesterone and oestrogen.

3. Eating with My Cycle

Because food isn’t just fuel, it’s feedback.

I used to eat what I thought was “healthy”, all day salads and skipping carbs, until I realised I was ignoring my body’s cues.

Now, I align my meals with my cycle: lighter and liver-supportive foods in the follicular phase, cooling foods during ovulation, grounding carbs and fats in the luteal phase, and warm, iron-rich, blood-building meals during my bleed.

Why it matters: Your metabolism, nutrient needs, and energy shift with your hormones. When your food matches your internal rhythm, you stabilise blood sugar, reduce PMS, and feel more like you.

What Shifted

Over time, I stopped feeling like a shell of myself. My cycle returned. I laughed more. I had energy that lasted past 2pm. My sleep deepened. And my sense of self came back.

These rituals weren’t the whole answer, but they were the doorway.

They’re now a foundational part of the S.O.F.T Method I teach inside my signature hormone reset program, because healing should feel like coming home, not another thing on your to-do list.

Ready to Begin?

If you're sitting in the burnout, wondering how to feel like yourself again, start small. Pick one ritual. Do it with love. And let your body lead.

Download the FREE Hormone Imbalance Guide, Cycle Reset, Libido & Energy Checklist, or Hormone Starter Pack to begin.
Or join the waitlist for the S.O.F.T Method Course, a 6-week reset designed to nourish your hormones and rebuild your rhythm.

You’re not lazy. You’re not broken. You’re burnt out… and healing is allowed to feel soft.

With love and softness,
Kim x

What to Eat During Each Phase of Your Cycle

Seasonal rhythms, ancient wisdom, and food that fuels your hormones.

We often think of our menstrual cycle in weeks, or worse, just the days we bleed. But your body moves through a full, shifting hormonal rhythm every month.

And when you understand these phases and support them with the right foods, your energy, mood, and hormone balance can transform.

In both modern nutrition and Traditional Chinese Medicine (TCM), there's a deep respect for cycles, seasons, and flow. This post blends both to help you eat in harmony with your cycle and your body.

MENSTRUAL PHASE (Days 1–5)

Body focus: Releasing & resetting
TCM Season: Winter. Rest, reflection, inward energy
Key hormones: Oestrogen & progesterone at their lowest

What your body needs:

• Warm, slow-cooked foods to support blood flow and comfort

• Iron-rich ingredients to replenish blood loss

• Mineral-rich broths to soothe and rebuild

What to eat:

• Slow-cooked lamb, stews, bone broth

• Beets, seaweed, dark leafy greens

• Black sesame seeds, miso soup, congee

In TCM, winter is yin: inward, restorative. Rest is medicine in this phase.

FOLLICULAR PHASE (Days 6–12)

Body focus: Building, preparing to ovulate
TCM Season: Spring. Growth, creativity, rising energy
Key hormones: Oestrogen begins to rise

What your body needs:

• Fresh, light foods to support oestrogen and liver detox

• Prebiotic fibre to feed gut flora and improve estrogen clearance

• Anti-inflammatory fats for brain and skin support

What to eat:

• Eggs, salmon, avocado, flaxseeds

• Fermented foods (kimchi, sauerkraut), cruciferous veg

• Berries, citrus, cucumber, herbs (mint, parsley)

Spring is about new energy. This is a great time for creativity, meal prep, and introducing variety.

OVULATION PHASE (Days 13–16)

Body focus: Peak energy, fertility
TCM Season: Summer. Abundance, outward energy, connection
Key hormones: Oestrogen peaks; luteinising hormone surges

What your body needs:

• Cooling foods to balance internal heat

• Zinc & antioxidants to support egg health and immune function

• Raw or lightly cooked meals for digestion ease

What to eat:

• Fresh salads, smoothies, sprouts, berries

• Grilled fish or chicken, cucumber, watermelon

• Quinoa, asparagus, pumpkin seeds

In TCM, summer supports heart and joy, perfect for connecting, socialising, and celebrating your body.

LUTEAL PHASE (Days 17–28)

Body focus: Preparing for possible implantation or your period
TCM Season: Autumn. Grounding, consolidating, releasing
Key hormones: Progesterone rises, oestrogen drops

What your body needs:

• Warming, grounding meals to ease mood swings and cravings

• B6 & magnesium-rich foods to support progesterone

• Complex carbs to stabilise blood sugar & reduce PMS

What to eat:

• Sweet potato, brown rice, oats, pumpkin

• Turkey, chickpeas, bananas, dark chocolate

• Warm teas (chamomile, ginger), golden milk

Autumn is a time of reflection and preparing to rest. Your body needs comfort and stable energy here.

The Bigger Picture

Every phase of your cycle is a new season, and no one season is “better” than another. They each have a purpose. When you eat in alignment with them, your hormones feel supported, your symptoms lessen, and your nervous system can exhale.

This is not about perfection. It’s about partnership with your body.

Want to start syncing your food with your hormones?

Download the Cycle Reset,  Hormone Starter Pack, or Seasonal Food Map in the FFH Premium Downloads section.

Your body already knows what to do. Let food support the flow.

With love and nourishment,
Kim x

What Your Hormones Are Really Trying to Tell You

You’re not broken. You’re being spoken to.

Have you ever felt totally off?  Tired for no reason, irritable, bloated, wired at night, and emotional over the smallest thing…and thought, What is wrong with me?

Let me gently interrupt that thought:
There’s nothing wrong with you.
Your hormones are just trying to talk to you.

Most of us were never taught how to listen. We were told to suppress the symptoms, medicate the mood, and push through the fatigue. But hormones aren’t the enemy. They’re your body’s language, asking for support.

The Hidden Intelligence of Hormones

Hormones are chemical messengers that help regulate almost every system in your body, from your sleep and appetite to your stress response, libido, and ability to think clearly. When things are in balance, you feel grounded, energetic, connected, and capable.

When they're not, your body starts sending signals, little nudges that turn into whispers, that can eventually become screams if left unaddressed. Let’s decode a few of those signals:

Low Energy?

What it’s saying: Your blood sugar’s swinging too hard, you’re not eating enough protein, or your sleep quality is taking a hit.

What to try:

·       Eat a protein-rich breakfast within 90 minutes of waking

·       Minimise caffeine before breakfast

·       Add minerals like sea salt and magnesium-rich foods (e.g., pumpkin seeds, leafy greens)

Irritability or Anxiety Before Your Period?

What it’s saying: You may be experiencing oestrogen dominance, low progesterone, or your nervous system is overstimulated.

What to try:

• Warm, grounding meals in your luteal phase

• B6-rich foods (chickpeas, salmon, bananas)

• Daily breathwork or walking barefoot outside to regulate cortisol

Bloating, Painful Periods or Breast Tenderness?

What it’s saying: Your detoxification and lymphatic systems need support. Excess oestrogen might not be clearing properly.

What to try:

·       Cruciferous veggies (broccoli, cauliflower, kale)

·       Castor oil packs or gentle belly massage

·       More fibre (aim for 25–30g per day)

Low Libido?

This one gets whispered a lot. When your body is in survival mode and running on hormones like cortisol, pleasure is the first thing to disappear. Low libido is often about exhaustion, stress, and emotional disconnect, not just hormones.

What to try:

·       Prioritise oxytocin: hugs, laughter, connection, gentle movement

·       Eat enough fat: avocado, olive oil, nuts

·       Add in self-touch or reflexology to connect back in

 The Big Picture

Your symptoms aren’t the problem, they’re clues. Hormone health isn’t just about periods or PMS. It’s about energy, mood, digestion, sleep, motivation, and the ability to show up fully in your life. If we stop fighting our bodies and start listening to them, we open the door to real, lasting change.

So, what’s the takeaway?

Your First Step: Listen Gently, Nourish Deeply

If this resonates, start with these simple shifts:

Track how you feel across the month (use your journal or cycle tracking app)
Eat enough protein + fibre at every meal
Let rest be part of your healing plan

Want to dive deeper? Download my free Hormone Starter Pack or the Libido & Energy Checklist to support your body with real food, rituals, and rhythm-based tools.

You’re not broken. Your body is speaking. Let’s learn how to listen together.

With softness and strength,
Kim x