Module 4 Practical Action

So the practical action for this module is to be really honest with yourself and identify the stressors in your life. Some stressors are beyond your control — like work demands or life events — but many others are within your reach. These are the ones that often have the biggest daily impact on your hormones. Start by reflecting on a few key areas: Sleep. Are you prioritizing rest, or staying up late scrolling, working, or watching TV? Meal rhythm. Are you eating regular meals throughout the day, or skipping and grazing erratically? Are you fasting in the mornings or restricting during the week and then overindulging on weekends? Exercise. Is your movement too intense or too little? Are you doing high-intensity workouts like CrossFit, running, or spin several times a week — or are you barely moving at all? Light exposure. How much time do you spend outside? Are you exposed to screens late at night or first thing in the morning? Life load. Are you overbooked? Saying yes when you mean no? Trying to do it all and feeling overwhelmed? Thoughts. Are your thoughts kind, or are they critical and draining? Do you hold on to guilt, worry, or perfectionism? Relationships. Which people in your life leave you feeling drained, and which ones make you feel energized and safe? Media diet. What are you consuming online? Are you constantly taking in news or social media that spikes anxiety? And one that might surprise you — biohacking stressors. Things like cold plunges or extreme fasting can actually increase stress hormones in women, especially during perimenopause. Once you’ve reflected, look at the stressors you can influence. Choose just one area — yes, just one — and commit to shifting it for the next week. If it’s sleep, commit to being in bed by 10 p.m. with no screens. If it’s thoughts, try journaling or doing a nightly brain dump. If it’s food, aim for three proper meals each day. If it’s movement, swap one high-intensity session for something restorative. If it’s boundaries, practice saying no to what isn’t a full-body yes. Don’t try to fix everything. Consistency matters more than perfection. Pick one, focus on it for a week, and notice how your body responds. You’ll be surprised how much can shift just from one steady change.