☐ Eat 30g of Protein at Breakfast
Start your day with protein to support blood sugar balance and keep you feeling full longer.

☐ Move Your Body for 20–30 Minutes
Choose movement you enjoy—Pilates, walking, yoga or strength training all count.

☐ Get Morning Sunlight
Spend at least 10 minutes outside within an hour of waking to help regulate your circadian rhythm.

☐ Drink 2–3 Litres of Water
Staying hydrated supports energy, digestion and healthy hormone function.

☐ Eat Healthy Fats
Include foods like avocado, olive oil, nuts, seeds or oily fish to support hormone production.

☐ Reduce Stress
Take 10 minutes to breathe, meditate, journal or simply slow down. Lower stress supports healthier cortisol levels.

☐ Prioritise Fibre
Aim for colourful vegetables, berries, legumes and whole foods to nourish your gut and help your body process hormones.

☐ Support Your Gut Daily
Include fermented foods such as yoghurt, kefir, sauerkraut or kimchi if they suit you, or simply eat plenty of plant foods.

☐ Limit Added Sugar & Ultra-Processed Foods
Keeping blood sugar more stable can be especially helpful for women managing PCOS or insulin resistance.

☐ Aim for 7–9 Hours of Quality Sleep
Consistent, restorative sleep is one of the most important habits for overall hormone health.

💜 Daily Reminder

Progress over perfection.

Your hormones respond to what you do consistently—not occasionally. Small daily habits can add up over time.

Heartcore Wellness Tip

✨ Start with just one or two habits this week. Once they become part of your routine, add another. Sustainable habits are more effective than trying to change everything at once.