Insider Wellness 10 Tips for Women to Feel Their Best

True health goes beyond diet and exercise—it’s about optimizing your hormones, energy, and mindset while honoring your unique female biology. Women’s bodies have different nutritional, metabolic, and hormonal needs that require a tailored approach. Here are some expert-level tips to help you become your healthiest, most vibrant self.

1. Sync Your Diet & Workouts with Your Menstrual Cycle

Your hormones fluctuate throughout the month, impacting energy, metabolism, and cravings. Instead of fighting against these natural shifts, work with them:

• Follicular Phase (Days 1–14, post-period to ovulation) → You have more energy! Focus on strength training, HIIT workouts, and higher-carb meals for muscle building.

• Luteal Phase (Days 15–28, after ovulation to period) → Energy dips, and cravings rise. Switch to lower-impact workouts (Pilates, yoga, walking) and focus on healthy fats and magnesium-rich foods to reduce PMS symptoms.

• Menstrual Phase (During your period) → Prioritize rest, gentle movement, and iron-rich foods (leafy greens, grass-fed beef) to replenish your body.

Insider Tip: Track your cycle and adjust your lifestyle accordingly. Apps like Flo, Clue, or MyFlo can help you optimize your nutrition, workouts, and self-care routines.

2. Prioritize Protein for Hormone Balance & Metabolism

Women often undereat protein, which is essential for muscle tone, metabolism, and hormone production. Aim for 0.8-1 gram of protein per pound of body weight daily. Best sources include:

• Wild-caught salmon (rich in omega-3s for hormone support)

• Grass-fed beef (for iron and B vitamins)

• Organic eggs (for choline, which supports brain health)

• Greek yogurt or cottage cheese (for gut-friendly probiotics)

Insider Tip: If you're always hungry or craving sugar, you might not be eating enough protein at breakfast. Start your day with 30g+ of protein to keep blood sugar stable and reduce cravings later in the day.

3. Support Your Lymphatic System for Better Detox & Skin Glow

Women are more prone to fluid retention, bloating, and sluggish lymphatic drainage. Boost your lymph flow for clearer skin, reduced puffiness, and better detoxification by:

• Dry brushing before showering to stimulate circulation.

• Rebounding (mini-trampoline exercise) to encourage lymph flow.

• Daily walking (at least 8,000 steps) to keep fluids moving.

• Lymphatic drainage massage (DIY or professional) to reduce bloating and cellulite.

Insider Tip: Drinking warm lemon water in the morning supports lymphatic drainage and digestion better than cold water.

4. Master Your Blood Sugar for Hormone & Weight Balance

Blood sugar spikes can lead to hormonal imbalances, weight gain, and mood swings. Keep your blood sugar steady by:

• Starting meals with fiber and protein instead of carbs.

• Swapping out processed sugars for whole foods like berries or dark chocolate.

• Adding apple cider vinegar to meals to lower glucose spikes.

• Strength training to increase insulin sensitivity (which helps with fat loss and hormone balance).

Insider Tip: Eat carbs after protein and veggies, not before. This reduces glucose spikes and keeps energy levels stable.

5. Optimize Your Gut for Better Hormone & Skin Health

Your gut health affects everything from PMS to acne and bloating. Support your microbiome by:

• Eating fermented foods (sauerkraut, kimchi, kefir) for probiotics.

• Taking magnesium to keep digestion regular.

• Drinking bone broth to heal the gut lining.

• Avoiding seed oils and artificial sweeteners, which disrupt gut bacteria.

Insider Tip: If you struggle with bloating, try digestive bitters before meals to stimulate stomach acid and improve digestion.

6. Reduce Stress to Avoid Cortisol-Induced Weight Gain

Women’s bodies are more sensitive to stress, which can lead to fat storage, irregular cycles, and burnout. To keep cortisol in check:

• Swap intense cardio for strength training & walking.

• Prioritize morning sunlight to regulate circadian rhythms.

• Take adaptogens like ashwagandha or rhodiola for adrenal support.

• Practice deep belly breathing (box breathing: inhale 4 sec, hold 4 sec, exhale 4 sec).

Insider Tip: If you wake up anxious, your cortisol might be too high in the morning. Try a protein-rich breakfast + outdoor sunlight to balance it.

7. Optimize Sleep for Anti-Aging & Weight Loss

Women need 7-9 hours of deep, restorative sleep for metabolism, brain function, and hormone regulation. Improve sleep by:

• Blocking blue light (wear blue-light glasses or use Night Mode after sunset).

• Eating carbs at dinner (sweet potatoes, quinoa) to boost serotonin and help you relax.

• Taking magnesium glycinate to calm the nervous system.

• Keeping your bedroom cold (65°F), dark, and device-free.

Insider Tip: If you wake up between 2-4 AM, your blood sugar may be dropping too low. Try a small bedtime snack with protein + fat (like almond butter & a slice of turkey) to stay asleep.

8. Cycle Sync Your Skincare & Beauty Routine

Your skin changes throughout your cycle due to hormone fluctuations. Adjust your skincare to match:

• Follicular (post-period) → Exfoliate & use brightening serums.

• Ovulation → Skin glows! Use light hydration & SPF.

• Luteal (PMS week) → More oil production; use clay masks & niacinamide.

• Menstrual → Skin is sensitive; focus on hydration & barrier repair.

Insider Tip: Ditch toxic beauty products with endocrine disruptors (like parabens & phthalates) to keep your hormones balanced. Look for clean beauty brands instead.

9. Support Your Liver for Better Hormone Balance

Your liver detoxifies excess estrogen—when it's sluggish, you might experience PMS, bloating, or stubborn weight gain. Support it with:

• Dandelion tea & milk thistle to help cleanse toxins.

• Cruciferous veggies (broccoli, cauliflower, cabbage) to support estrogen metabolism.

• Sweating (sauna, exercise) to eliminate stored toxins.

Insider Tip: If you get hormonal acne on your jawline, it’s often a sign of estrogen dominance. Eating more fiber and supporting liver detox can help.

10. Lift Weights to Stay Lean & Strong

Women often avoid strength training, but it’s the best way to boost metabolism, prevent osteoporosis, and tone your body. Prioritize:

• Compound movements like squats, deadlifts, and push-ups.

• Strength training 3-4x per week for lean muscle.

• Creatine supplementation for muscle recovery and brain health.

Insider Tip: Lifting weights won’t make you bulky—it will make you lean, toned, and metabolically stronger.

Women’s health is about working with your body, not against it. By syncing your habits with your cycle, managing stress, optimizing gut and liver health, and prioritizing sleep, you can feel your absolute best. Small, consistent changes will have big results over time.

The best wellness hack? Listen to your body, not trends—because your body knows what it needs.