Eat regular meals with enough protein, fiber, and healthy fats
Prioritize whole foods and reduce ultra-processed foods
Maintain a consistent sleep schedule
Aim for 7 to 9 hours of quality sleep nightly
Manage stress with breathing, meditation, prayer, or mindfulness
Exercise regularly with a mix of strength training, cardio, and mobility work
Avoid overtraining and allow time for recovery
Maintain a healthy body weight
Stay hydrated throughout the day
Limit alcohol intake
Avoid smoking and recreational drugs
Reduce exposure to endocrine-disrupting chemicals
Use glass or stainless steel instead of plastic for food and drinks when possible
Choose fragrance-free personal care and cleaning products when possible
Get regular sunlight exposure and maintain a healthy circadian rhythm
Keep blood sugar stable by limiting excess sugar and refined carbs
Include omega-3-rich foods such as salmon, sardines, chia seeds, and flaxseeds
Include magnesium-rich foods such as leafy greens, nuts, seeds, and legumes
Include zinc-rich foods such as seafood, meat, beans, and pumpkin seeds
Include iodine-rich foods in appropriate amounts
Support gut health with fiber-rich foods and fermented foods
Address constipation promptly
Track menstrual cycles, symptoms, energy, and mood
Seek medical evaluation for persistent irregular periods, acne, hair loss, fatigue, or weight changes
Review medications and supplements with a healthcare professional
Test and correct nutrient deficiencies if needed
Treat underlying conditions such as thyroid disorders, PCOS, insulin resistance, or menopause-related symptoms