One of the most valuable and life changing things I have learnt over my years of training and particularly since qualifying as a Holistic nutritionist specialising in women’s health, is that life is just so much simpler when I am kind and considerate to my hormones.

I don’t feel like i’m battling upstream anymore. Heavy, troubling symptoms have vanished and my relationship with food, exercise and my body is 100 times healthier!

One of the ways I embody this is to start my day with nourishment and not a jolt! Particularly if I am headed for that HIIT class or a hardcore training session!!

As women, It is actually so vitally important to support our overall hormone health by starting our day with protein, healthy fats, and a carb rich (unrefined preferably) breakfast before embarking on any workout.

For years, I would train and exercise in a fasted state or solely fuelled on caffeine and cortisol and as a fitness instructor I know so many women still do! If this is you, I feel it is my duty to tell you why this is a no go and could be exacerbating hormonal imbalances AS WELL as leading to fat storage and sadly, muscle wastage.

Picture this..Cortisol is already peaked in the morning, add to that a cup of caffeine on an empty stomach, followed by an intense workout and cortisol is FLOODING the body. In fact, your body has gone into Fight or flight by now, it is prepared for THREAT.

(Seriously, our poor hormones and what we put them through! :( )

Elevated cortisol not only disrupts our female sex hormones leading to troubling menstrual and menopause symptoms but it also leads to fat storage (think protection from that threat!)

Not only that, if you have not given yourself adequate fuel beforehand to energise your workout, where do you think your poor body is going to go for fuel to make energy? Yep…. Your muscles cop it. The body will very cleverly start to break down muscle tissue for fuel. (This comes at a cost!)

This is why carbs are SO IMPORTANT as the body will utilise glucose (carbohydrates) for fuel first and foremost! So pre- workout is quite literally optimal time to get them in!

Whilst we are on the topic…another important thing to avoid as women who LOVE OUR HORMONES is caffeine BEFORE protein…

Why does this matter?

When we consume caffeine on an empty stomach, it can spike cortisol (your stress hormone), nudging your body into "fight or flight" mode. Over time, this can disrupt the delicate balance of your female sex hormones.

Instead, think of your morning meal as a chance to set the tone for the day, grounding, stabilising, and nourishing. A breakfast rich in protein (aim for at least 20-30g) and a generous portion of healthy fats helps stabilise blood sugar, keeps energy levels steady, and supports hormone function naturally.

A simple, delicious option could be eggs, cream cheese and avocado on sourdough, a combination that satisfies, nourishes, and sustains you through the morning. Or, my personal favourite- some homemade Keto granola with greek yoghurt and some berries.

Let your breakfast be an act of self-care. Your hormones will thank you.

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Happy Training & Nourishing!

Lots of love,

Hayley x