Spring in Colorado doesn’t arrive all at once. It tiptoes in, bringing unpredictable winds and the promise of warmer days. From my desk, clouds race across the sky. The ground is softening. Buds are blooming. And the air is filled with fresh energy. Like clockwork, my body is shifting too. The sluggishness of winter is beginning to lift—and with it, a desire to reset. If you’re feeling called to support your body in a new way, it might be time for a spring hormone reset. As a Nutrition Consultant, here’s how I’m nourishing my hormones this season, with simple shifts that make all the difference.

Spring into Balance

Just as we declutter our homes and stow our winter coats, our bodies crave a seasonal tune-up, too—a primal urge to refresh, reset, and realign. After months of heavier meals and sluggish energy, spring is the perfect time to sync with our natural rhythms. With that in mind, what does a spring hormone reset look like? It’s not about restrictive detoxes or drastic changes. Instead, it’s about gentle, supportive habits that align with the season. Think nourishing foods, outdoor movement, and mindful choices.

Common Symptoms of Hormone Imbalance

Spring or not, our hormones are in constant motion. But after months of winter comfort foods, less sunlight, and more time indoors, imbalances are more likely to surface. They can manifest as:

• Low energy and afternoon crashes
• Trouble sleeping (or waking up exhausted)
• Increased sugar cravings
• Digestive issues like bloating or sluggish metabolism
• Mood swings, anxiety, or feeling “off”

These signs indicate your body is asking for a reset—not a drastic overhaul, but a gentle return to rhythm!

6 Simple Shifts for a Spring Hormone Reset

Fortunately, a few simple adjustments (to diet, movement, and lifestyle), are all you need to feel your best. As we head into spring, below are six straightforward ways to realign your hormones.

1. Support Your Liver for Better Hormone Detox

Your liver is responsible for clearing out excess hormones—especially estrogen. When it’s overburdened, you might experience bloating, PMS, or stubborn weight gain. To support detoxification:

Pair these habits with plenty of hydration to further support your body’s natural detox pathways!

2. Prioritize Protein, Fiber, and Healthy Fats

Balanced blood sugar = balanced hormones. If you’re reaching for carbs first thing in the morning, you’re setting yourself up for energy crashes later. Instead:

Prioritizing protein, fiber, and healthy fats is the secret to curbing sugar cravings, sustaining energy, and keeping hormones in check.

3. Sync Your Sleep With Natural Light

With longer daylight hours, it’s tempting to stay up later. But quality sleep is non-negotiable for hormone health. Sleep impacts everything from cortisol regulation to appetite hormones and metabolism. Use the spring as a motivator to reset your circadian rhythm. Try:

• Getting at least 10 minutes of morning sunlight to boost energy and balance cortisol.
• At night, limiting blue light (and bright light) to help melatonin production.
• Creating a relaxing evening routine with calming activities. I.e. reading, stretching, or sipping a sleepy girl mocktail.
• Choosing the right late-night snacks.
• Keeping a consistent bedtime—yes, even on weekends.

When your sleep aligns with natural light cycles, your hormones follow suit (leading to better energy, mood, and overall well-being).

4. Move With Intention, Not Exhaustion

Spring invites us to step outside, soak up the sunshine, and move more intuitively. The key? Avoid extremes—no need to overdo high-intensity workouts or force yourself into rigid routines. Instead, embrace variety and movement that supports your cycle and energy levels. This season, focus on:

• Strength training to support lean muscle mass and balance blood sugar.
• Low-impact movement like walking, yoga, or Pilates for recovery. Plus, flow-based movement supports lymphatic drainage!
• Syncing workouts with your cycle. Think gentler movement during your luteal and menstrual phases, and more strength training/cardio in your follicular and ovulatory phases.

Movement should leave you feeling energized, not depleted. By exercising in a way that supports your hormones—rather than working against them—you’ll build strength, resilience, and long-term balance.

5. Reduce Endocrine Disruptors in Your Environment

Every day, we’re exposed to chemicals that can interfere with our hormones. These endocrine disruptors are found in everything from food packaging and household cleaners to skincare products (and drinking water!). Over time, they can contribute to hormone imbalances, impacting metabolism, fertility, and overall well-being. Thankfully, small changes can make a big difference. Here are easy swaps:

• Ditch plastic food containers and switch to glass or stainless steel.
• Choose organic produce when possible (or follow the Clean 15/Dirty Dozen list).
• Use non-toxic beauty and cleaning products to reduce exposure to synthetic chemicals.

While we can’t avoid all toxins, we can make mindful choices to lower our exposure and support long-term hormone health.

6. Refresh Your Morning Routine

How you start your day sets the tone for your hormones, energy, and mindset. Instead of diving straight into emails (or caffeine on an empty stomach), try a more supportive approach:

• First thing in the morning, keep your phone in another room. Avoid the temptation to scroll.
• Hydration, hyrdation, hydration. I.e. warm lemon water or a mineral-rich drink before coffee.
• Eat a protein-packed breakfast. As mentioned, this stabilizes blood sugar and keeps energy steady.
• Incorporate movement (ideally, outside) or mindfulness to ease into the day with intention.
• Before hopping in the shower, dry brush to stimulate lymphatic flow and circulation.

Spring Into Balance, One Step at a Time

This spring hormone reset isn’t about a complete overhaul. It’s about making small, manageable shifts that help you feel lighter, more energized, and in tune with your natural rhythms. Pick one or two habits to start, and let your body guide you from there. Because when you support your hormones, you support yourself. Here’s to feeling your best this spring!

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.