5 Morning Habits That Disrupt Your Hormones (And What To Do Instead)

Your morning routine plays a pivotal role in shaping your mindset for the day ahead, influencing not only your energy levels and mood but also the delicate dance of hormones within your body. Hormonal balance is not just a factor in physical health but is intricately tied to overall well-being. These chemical messengers regulate a myriad of processes, from metabolism and stress response to sleep patterns and mood regulation. 

Unfortunately, some seemingly harmless habits may be quietly sabotaging your hormonal balance. In this blog, we'll delve into five morning habits that could be adversely affecting your hormones and explore practical alternatives for a healthier start to your day.

1. Skipping Breakfast or Opting for Sugary Starters

Hormone Havoc: Skipping breakfast or consuming foods like pastries, oatmeal, cereals, granola bars, bread, and fruit (without adequate protein or fats) can trigger blood sugar spikes, setting off an insulin rush. This disrupts hormonal balance, leading to a rollercoaster of energy highs and crashes throughout the day.

Healthier Alternative: View breakfast as essential fuel for your day, opting for a balanced mix of macronutrients. A vegetable omelet with whole-grain toast, Greek yogurt with berries and nuts, or a quinoa breakfast bowl provide a nutritious and sustainable energy source. These choices help stabilize blood sugar levels, fostering a more consistent hormonal environment.

2. Overloading on Caffeine (Or Black Coffee on an Empty Stomach)

Hormone Havoc: Excessive caffeine intake stimulates the release of stress hormones like cortisol, potentially causing increased anxiety, disrupted sleep, and hormonal imbalances. Furthermore, black coffee (without the addition of protein and fat to slow down the absorption of caffeine) creates blood sugar imbalances and metabolic/hormonal disruptions.

Healthier Alternative: Rather than starting your day with a caffeine jolt, consider moderating your intake. A warm cup of herbal tea or water with a splash of lemon provides hydration and a gentler, more sustainable energy boost. This alternative ensures you remain energized without negatively impacting your hormonal equilibrium. 

If you can’t skip that morning cup of coffee, try adding a healthy fat or pairing it with a protein, such as collagen, ghee, MCT oil, raw milk, coconut milk, or protein powder. Even better, drink coffee after you eat a balanced meal.

3. Ignoring Natural Light Exposure

Hormone Havoc: Lack of exposure to natural light disrupts your circadian rhythm, affecting melatonin and serotonin production crucial for regulating sleep and mood.

Healthier Alternative: Embrace morning sunlight by spending a few minutes outdoors, whether on a short walk or enjoying your morning beverage on the porch. This exposure regulates your internal clock, enhancing mood and promoting a healthy hormonal balance. If sunlight is limited, consider investing in a lightbox to simulate natural light exposure.

4. Grabbing Your Phone and Scrolling in Bed

Hormone Havoc: The blue light emitted by electronic devices suppresses melatonin production, interfering with your body's natural sleep-wake cycle and disrupting hormonal balance. This habit also puts you into the energy of consumption and reaction for the rest of the day.

Healthier Alternative: Incorporate a screen-free morning routine. Allocate at least 30 minutes of electronic-free time after waking up. Engage in activities such as stretching, reading a physical book, or practicing mindfulness to ensure a gentle and hormone-friendly start to your day.

5. Stressful Mornings and Rushed Routines

Hormone Havoc: Hitting the snooze button, rushing through your morning routine and starting the day in a state of stress can elevate cortisol levels, negatively impacting hormonal harmony.

Healthier Alternative: Plan and organize your morning the night before. Integrate calming activities into your morning routine, such as deep breathing exercises, meditation, or gentle stretching. These practices help reduce stress, promoting a more balanced hormonal response and setting a positive tone for the day. And don’t forget to get a good night’s sleep!


By recognizing and modifying these potentially harmful morning habits, you can positively impact your hormonal health. Embracing a balanced breakfast, moderating caffeine intake, exposing yourself to natural light, minimizing electronic usage, and cultivating a stress-free morning routine can contribute to a more harmonious start to your day and overall well-being.