Sharing some of the habits that helped with my hormones, mood, sleep, energy, and life!

Hi friends! How are ya? I hope that you’re having an amazing morning so far. We’re living up some pool time and just getting caught up on the routine now that we’re back in town. While I love vacation mode, there’s something so lovely about getting back into your routine and the habits that make your feel your best.

I think I pay even more attention to these things now because there was a LONG time when I felt completely off. I was tired but wired, dealing with constant bloating, mood swings, horrible fatigue, and while most of the tradition labs looked *normal* I knew something wasn’t right.

Through my journey of becoming an Integrative Health Practitioner, and especially after dealing with my own autoimmune symptoms, I discovered something powerful: small, consistent daily habits have the ability to heal you from the inside out. These tools have made an enormous difference in how I feel throughout the month, my energy levels, sleep, and mood.

Here are 10 things I do on a daily basis that genuinely have changed my life.

Please note that affiliate links are included below and allow me to earn a small kickback from any purchases. These are all companies I love and products I’ve used for years, so I’m thrilled to partner with them as an affiliate. Thank you so much to those of you who shop through my links – I appreciate your support so much. 

10 Daily Habits that Changed my Hormones and Life

1. Morning sunlight (before screens )

This is one of the most underrated biohacks. Getting sunlight in your eyes within the first 30–60 minutes of waking up helps set your circadian rhythm, which regulates everything from cortisol production to melatonin release at night.

Why it matters:

Cortisol should spike in the morning (that’s your natural “get up and go” hormone), and gradually decrease throughout the day. When we skip morning light and go straight to artificial blue light from screens, we disrupt that rhythm, which can lead to fatigue, anxiety, and poor sleep later.

What I do: I step outside when I let Mazer out in the morning (even if I look like a zombie), stand in the grass barefoot, take a few deep breaths, and just soak it in for 5–10 minutes. I also open all of the curtains and blinds as soon as we wake up to let sunlight into the house.

2. Dry brushing before showering

Dry brushing is a gentle, non-invasive way to stimulate the lymphatic system, which is crucial for detoxification and immune health. It also promotes blood circulation, exfoliates skin, and gives your body a natural energy boost. My favorite one is here. 

Why it matters:

Hormones are processed and detoxed through the

Sharing my thoughts on using a sauna post workout. If you’re looking for the perfect portable option, check out my favorite sauna blanket. Use the code FITNESSISTA15 for 15% off. 

Hi friends! How are you? I hope that you’re enjoying the morning!! We’re off on some adventures – I’ll share the fun on IG stories- and I have some client calls booked later today.

Today, I wanted to talk about cozy sauna goodness. One of the things I’ve missed during our trip is my beloved sauna blanket and I’m so pumped to use it again!

As you guys know, working out is one of the best things you can do for your health. It strengthens your muscles, supports heart health, boosts mood, and helps manage weight. But what you do after a workout can be just as important as the workout itself. One practice that’s been gaining popularity over the past few years is hitting the sauna post workout.

Whether you’re using a regular sauna or an infrared sauna, taking time to sweat it out can amplify your recovery and wellness. I’m going to chat about about some of the ways a sauna after a workout can support your body, boost muscle recovery, and help you feel amaaaaaazing.

10 Benefits Of A Sauna Post Workout

Before we dive into the benefits, let’s quickly talk about how saunas actually work. Understanding the science can help you appreciate just how effective sauna bathing can be.

What Is A Sauna

A sauna is a small heated room or enclosed space designed to raise your core temperature through dry or humid heat. There are several types of saunas, including traditional dry saunas, steam saunas, and infrared saunas, which use light to heat the body directly. Check out this podcast episode about the benefits of sauna.

Saunas have been used for centuries in cultures around the world to promote relaxation, detoxification, and overall health.

How Does A Sauna Work

During a sauna session, your body is exposed to high heat (usually between 150°F and 195°F in traditional saunas, or lower temps in infrared saunas). This heat causes your heart rate to increase and your blood vessels to dilate, which leads to increased blood flow.

You also start sweating a lot, which can help flush toxins, support skin health, and regulate internal temperature. Your body reacts similarly to moderate cardiovascular exercise, which is why some of the benefits overlap with working out itself.

It’s important to stay hydrated and to be aware of the risks of using a sauna (especially if you have a health condition like heart disease or low blood pressure). Always listen to your body and start slow. Of course, ask a doctor before implementing sauna into your health routine.

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What’s worth the hype and what isn’t…

You know I love a good wellness gadget, especially when it actually helps you feel better. I’ve tried a lot over the years – some were gamechangers, others… not so much.

There’s so much noise in the biohacking world right now that it can feel like you need a $10,000 setup just to have decent energy or sleep through the night. Spoiler alert: you don’t.

Here are some biohacking products (and trends) that I think are totally overrated – and what to do instead for real, sustainable results.

(worth mentioning here that my fave Lumebox and castor oil pack are not overrated)

Biohacking habits that I think are overrated

1. Taking a Million Supplements “Just Because”

If you’ve ever looked at someone’s supplement shelf and thought, “Should I be taking more??” –  you’re not alone. But loading up on random pills without a clear reason can burden your liver, drain your wallet, and possibly make symptoms worse.

Many of us are taking things our bodies don’t even need – or can’t absorb properly – because we saw someone on TikTok recommend it.

Try this instead:

Get functional testing done first. This could include minerals, gut health, inflammation, hormones, and food sensitivities. I do this with my 1:1 clients, and it changes everything. You’ll save money and get better results by only supporting what your body actually needs. Testing removes the guesswork. If you’re interested in leanring more, email me gina@fitnessista.com subject TESTING.

2. Cold Plunges for Everyone

Cold plunges are everywhere right now. While they can have some benefits (like reduced inflammation and increased resilience), they’re not a fit for everyone, especially women dealing with hormonal imbalances, adrenal fatigue, or autoimmune flares.

If your nervous system is already running on overdrive, jumping into a tub of freezing water might just stress it out even more.

Try this instead:

Start slow. Try a short cold shower at the end of your warm shower, or finish with a splash of cold water on your face. Focus on nervous system regulation first – think breathwork, gentle movement, and prioritizing sleep. Then, if your body feels ready, gradually introduce cold exposure. Also heat exposure, like my beloved sauna blanket, can be a much better fit!! I WAY prefer heat over cold.

3. Super Pricey PEMF Devices with Wild Claims

I love PEMF therapy and use the Higher

Sharing my review of the BEST blue light blocking glasses after doing a ton of research. You can order your Vivarays 4-in-1 glasses here and use the code FITNESSISTA for a discount!

Hi friends! Happy Monday! I hope that you’re having a wonderful morning! We spent the weekend in Phoenix for Liv’s last convention of the season, and now we’re back at home and getting ready for Spain. I’m sharing my packing list in tomorrow’s post!

Something that I’m absolutely bringing with me? My Vivarays! I am OBSESSED with these glasses, especially the nighttime lenses. I put them on, and within 30 minutes I’m drowsy and ready to sleep. I’m excited to give them a whirl on the plane 😉 In today’s post, I wanted to talk a bit about light, how it impacts our health, and share more details about the best blue light blocking glasses.

In our tech-filled world, blue light exposure is nearly impossible to avoid. We’re constantly surrounded by screens – phones, laptops, TVs – and even our indoor lighting emits high levels of artificial blue light. While some blue light is natural (and even beneficial during the day), overexposure, especially at the wrong times, can wreak havoc on our health, mood, and sleep quality.

If you’ve ever found yourself tossing and turning at night after scrolling your phone, or feeling drained despite 8 hours of sleep, blue light could be to blame. Fortunately, blue light blocking glasses are one of the simplest and most effective tools to support your circadian rhythm and your overall well-being.

the best blue light blocking glasses

Why Blue Light Can Be Harmful (and What Kind of Light We Actually Need)

Blue light is part of the visible light spectrum and is naturally emitted by the sun. During the day, blue light helps us feel awake, alert, and energized. The problem? Most of us are now exposed to blue light all day—and well into the night.

Here’s how chronic blue light exposure can disrupt our health:

Melatonin Suppression: Blue light blocks melatonin production, the hormone that signals your body it’s time to sleep. Even small amounts of blue light at night (from your phone, TV, or overhead lights) can reduce melatonin and delay your ability to fall and stay asleep.

Hormonal Disruption: Melatonin isn’t just about sleep. It’s intricately tied to other hormone pathways, including cortisol, insulin, estrogen, and testosterone. Disrupting melatonin can create a ripple effect that throws off your hormonal balance.

Mood & Mental Health: Poor sleep caused by blue light exposure can contribute to anxiety, depression, and brain fog. Blue light can also disrupt dopamine pathways and contribute to mood instability.

Eye Strain & Headaches: Blue light contributes to digital eye strain, dry eyes, and tension headaches—especially for those who spend hours in front of screens.

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Sharing my parasite cleansing journey and some of the things that helped. If you’re interested in downloading my parasites freebie, check it out here! If this topic grosses you out, please feel free to skip this post and I’ll see ya tomorrow!

Hi friends! How are you? I hope you’re having an amazing week so far. Earlier this week, Kristi and I had a fun photo shoot, I recorded a couple of podcast interviews, and I’m here trying to batch as much as I can before we leave for our trip. I can’t wait!!

So, I hope you’ve had breakfast already because I’m chatting about parasites today. If this topic makes you squeamish, I get it. It freaked me out for a long time! Please keep in mind that this isn’t medical advice – I’m just sharing my experience.

When I first started learning about parasites, I had no idea they could be affecting my energy, digestion, immune system, and even my mood. It wasn’t until I personally went through a parasite cleanse – and saw (yes, SAW) multiple foot-long parasites leave my body – that I truly understood how lifechanging this process could be. I was equally disgusted and EXCITED. Better out of my body than in, ya know??

Since then, I’ve guided clients all over the world through their own parasite cleanse journeys, and the results have been absolutely incredible. Today, I wanted to chat about why parasite cleansing is so important, the biggest mistakes people make when they start, and a FREE downloadable cheat sheet you can grab to support your own journey.

why parasites could be a missing piece in your health journey

First things first:

How do you know if you might have parasites?

You don’t have to have traveled to a foreign country or had food poisoning to have parasites. They’re far more common than most people realize. Many symptoms we write off as “normal” could actually be signs your body is dealing with an infection, like:

Chronic bloating or gas

Brain fog

Fatigue

Skin issues

Allergies

Cravings (especially for sugar)

Sleep struggles

Autoimmune flares

Unexplained weight changes

Parasites don’t just live in your gut, either. They can live throughout your body, in your organs, your lymphatic system, even your brain. Crazy, right?!

What to do before a parasite cleanse

One of the most important lessons I’ve learned (the hard way) is that preparing your body properly is KEY.

Here’s what you need to know before you dive in:

You MUST be pooping at least once a day.
Otherwise, when parasites die off and release toxins, your body has no way to eliminate them, which can lead to even worse symptoms.

You need to plan for at least 2 month protocol.
Parasites lay eggs as they die, and a short cleanse can actu