The Ultimate Fall Hormone Reset: Nourish & Support Your Body Naturally This Season (with Recipes & Wellness Tips)
As the cooler temperatures roll in, Fall brings an invitation to pause, reflect, and reset. This season is a chance to align our bodies with nature’s rhythm, supporting both our hormones and overall health in the process. The crisp air, cozy sweaters, and comforting seasonal foods set the perfect stage for us to slow down and nourish ourselves. (Admittedly, we are only on the cusp of these things in Texas, but a girl can dream!) No matter where you’re located, here’s your guide to embracing fall’s unique magic to support your hormone health.
1. Embrace Seasonal Nutrition & Comforting Foods
Fall offers a beautiful bounty of nutrient-rich, grounding foods that are perfect for hormone and gut health. Eating seasonally not only supports local farmers, but it also nourishes us with vitamins and minerals that help keep our hormones balanced. Our global food supply chain makes it easy to grab whatever we want off of the grocery store shelves, but eating local, seasonal foods aligns our bodies with our geographical environment and allows us to be nourished with the foods we need most.
Autumn-Spiced Bone Broth Hot Chocolate
Looking for a sweet treat that doesn’t send your blood sugar on a rollercoaster? Try this delicious, protein-packed twist on hot chocolate that loves your gut and tastes like fall in a mug. Since the bone broth base makes this treat high in protein, it’s the perfect drink/dessert/snack for any time of the day because it keeps your blood sugar stable!
Ingredients:
1 cup beef bone broth (I use beef or chicken from Kettle and Fire)
1/2 cup creamy milk of choice (I like whole milk or coconut milk!)
1 tablespoon of maple syrup (or honey)
1 scoop of collagen
1-2 tablespoons cacao powder
Pinch of sea salt
Dash of cinnamon or pumpkin pie spice for a fall-twist!
Instructions:
Heat up all listed ingredients in a pan on the stove until your desired temperature is reached, whisk until smooth and frothy, pour into a mug and ENJOY!
How great is this sweet little treat? Some of the benefits of bone broth include:
Gut Health: The gelatin in bone broth is known to support a healthy gut lining, potentially aiding digestion and reducing inflammation in the digestive tract.
Rich in Minerals: Bone broth is a good source of essential minerals like calcium, magnesium, and phosphorus, which are important for bone health.
Supports Joint Health: Bone broth contains collagen, which is beneficial for maintaining healthy joints and may help alleviate joint pain or stiffness.
Amino Acids: Bone broth provides a variety of amino acids, including glycine and proline, that help support the immune system and promote skin health.
Root Vegetables & Squashes
The rich colors and flavors of root vegetables and squashes make them perfect for hearty, nutrient-dense fall meals. Foods like sweet potatoes, beets, carrots, and pumpkin are loaded with vitamins A and C, which are not only great for skin health but also crucial for reproductive and adrenal hormones.
Recipe to Try: For a delicious fall meal, try this Stuffed Acorn Squash Bowl filled with a savory mix of quinoa, pomegranate seeds, and walnuts. It’s rich in fiber, vitamins, and minerals that support hormone balance.
Reflect: What are your favorite fall foods? Is there a recipe or ingredient you’re excited to try this season?
2. Lean into Cozy Hobbies & Mindful Self-Care
Fall is a season of reflection, making it an ideal time to focus on self-care routines that calm the mind and nourish the spirit. Chronic stress is a big disruptor of hormonal balance, so prioritizing moments of calm can make a real difference—especially as the holiday season approaches.
DIY Beeswax Candles & Fall-Inspired Essential Oil Blends
Creating your own candles can be both a calming ritual and a way to avoid synthetic fragrances that may disrupt hormones. The warm, natural light and gentle scent of a beeswax candle can set a perfect fall ambiance.
DIY Beeswax Candle
Ingredients:
1/2 cup coconut oil
wax melting pitcher and saucepan for double boiler
4 or 8 ounce mason jars (or any size you have available)
glue gun and glue sticks
clothespins
Instructions:
Heat up your glue gun and stick the wicks to the bottom of the jars. Try to keep the wicks in the center of the jar.
Fill your saucepan or pot about half full of water, put it on the stove, and bring water to a boil.
Pour 1 lb. of beeswax pellets into your wax melting pitcher or other container. Set the container with the beeswax into the boiling water in the saucepan to create a double boiler effect. Turn the heat down so the water is just gently boiling or simmering.
Allow the beeswax to melt. Stir occasionally using a wooden skewer or spoon.
After the beeswax has melted, add the 1/2 cup of coconut oil. Stir to combine, and wait for it to melt.
Quickly pour the melted beeswax and coconut oil into your jars. Work quickly because beeswax starts to harden very fast.
After pouring the wax into your containers, center the wick with a clothespin. Allow the candle jars to sit undisturbed while the wax sets up and hardens (wait a day or two). Then trim the wicks to about 1/4″ to 1/2″ long.
Burn your candle for about 3-4 hours at a time to prevent tunneling.
For added relaxation, try this fall-inspired Essential Oil Blend while you burn your beeswax candle:
3 drops of clove oil
2 drops of cinnamon oil
3 drops of sweet orange oil
2 drops of cedarwood oil
Use this blend in a diffuser or mix with a carrier oil for a grounding, seasonal self-massage.
Cozy Up with Fall Reads on Hormone Health
Cooler days call for curling up with a good book. Here are some of my favorite hormone health reads:
Real Food for Fertility by Dr. Lily Nichols
Beyond the Pill by Dr. Jolene Brighten
The Essential Oils Hormone Solution by Dr. Mariza Snyder
In the FLO by Alisa Vitti
Each book has powerful insights on women’s hormone health, nutrition, fertility, exercise, and more—empowering you to make choices that support your body.
3. Fall-Themed Exercise: Reconnect with Nature
Getting outside this season isn’t just nice to do—it’s incredibly beneficial for your stress and hormone health. Walking in nature, surrounded by the colors and sounds of autumn (depending on where you live), helps lower cortisol and boosts serotonin levels, enhancing your mood.
Sign up for a Fall 5K
Turkey trot, anyone? Check out the local runs in your area and enjoy exercising with friends and others in your community!
Outdoor Walks
Even a 20-30 minute walk can be transformative. Listen to the crunch of leaves, breathe in the crisp air, and let nature do its magic. Not only are these walks great for stress relief and cortisol regulation, but they also encourage gentle movement that doesn’t overtax your system. Here are some ideas for making the most of your walk:
Try an early morning walk to soak in the sun, which helps regulate your circadian rhythm and supports natural hormone production.
Tune into the sights and sounds around you, even for just a few minutes, to clear your mind and naturally relax your nervous system.
Bonus: Vitamin D Boost
Getting sunlight, especially in the morning, is a natural way to help your body produce vitamin D, which plays a key role in hormone health, immunity, and mood regulation.
Reflect: How do you feel when you spend time outdoors? Could you make morning nature walks part of your fall routine?
4. Embrace Rest & Sleep for Longer Nights
As the days get shorter, our bodies naturally crave more rest. Quality sleep supports hormone balance by regulating cortisol, melatonin, and other key hormones responsible for growth, repair, and relaxation.
Earlier Bedtimes & Winding Down
Try shifting your evening routine a little earlier. Set a calming atmosphere by dimming lights and creating a peaceful bedtime ritual. This could include a warm bath, some gentle stretching, or reading by candlelight. Remember, consistent sleep is essential for hormone balance, so aim for 7-9 hours of quality rest.
Magnesium-Rich Evening Snack
Magnesium is known as nature’s relaxer and supports both melatonin production and muscle relaxation, making it perfect for bedtime. Try a snack rich in magnesium, like a handful of pumpkin seeds, a piece of dark chocolate, or a warm cup of chamomile tea or bone broth hot chocolate (see the recipe above) with a sprinkle of cinnamon.
Reduce Blue Light
Limit screen time an hour before bed to allow your body’s natural melatonin production to kick in. Try using blue light-blocking glasses or switching to warmer light in the evening.
Embrace Fall’s Natural Rhythm for Lasting Hormonal Health
As you flow into fall, let this season’s cozy vibes and grounding foods support you in resetting and nurturing your hormone health. By embracing seasonal nutrition, leaning into calming practices, reconnecting with nature, and prioritizing sleep, you can align with the natural rhythm of fall to feel your best.
Join In!
I’d love to hear how you’re welcoming fall’s gentle, nourishing energy into your routine. Share your favorite fall self-care practices in the comments, and let’s celebrate this season of reset together!