Kollective Wellness

If you’re trying to support your hormones…

Don’t overlook this 👇

Healthy fats are *essential* for hormone health.

Hormones are literally built from fats and cholesterol —

So when fat intake is too low (or the wrong types of fats are coming in)…

It can impact how your hormones are produced and regulated.

This can show up as:

– Irregular cycles

– PMS

– Hormonal acne

– Low energy

– Feeling constantly unsatisfied after meals

The goal isn’t to fear fats —

It’s to include the *right* ones consistently.

Some of my go-to’s:

✨ Avocado

✨ Extra virgin olive oil

✨ Nuts + seeds

✨ Fatty fish (like salmon, sardines)

✨ Eggs

Adding these into your meals can help:

→ keep blood sugar more stable

→ support hormone production

→ reduce inflammation

→ keep you fuller for longer

This is something I often focus on with clients — especially if they’ve been under-eating or following low-fat diets in the past.

Because sometimes it’s not about removing more…

It’s about adding the right things back in 🌿

If you’re not sure if your diet is supporting your hormones, I can help guide you through that. Bookings are available via the link in my bio.

I talk about breath work with my clients all the time…

Because it’s one of the easiest, cheapest and most accessible ways to regulate your nervous system.

And most people are completely overlooking it.

Here’s why it matters 👇

Shallow, chest breathing is one of the quickest ways to signal to your body that you’re in fight or flight.

But deep, slow belly breathing?

That does the opposite.

It activates your parasympathetic nervous system — your “rest and digest” state.

Which is exactly where your body needs to be for:

✨ digestion

✨ hormone balance

✨ skin health

✨ stress resilience

And the best part… it takes less than a minute.

Some simple ways to start:

✨ 3 deep breaths before meals

→ helps shift your body into “rest and digest” so you can actually digest your food properly

✨ Box breathing before bed

→ inhale 4, hold 4, exhale 4, hold 4 (repeat for a few minutes)

✨ Slow, deep breaths during the day

→ especially when you feel overwhelmed or “on edge”

It’s simple… but it’s powerful.

And it’s often one of the first things I get clients to focus on — because you can’t out-supplement a dysregulated nervous system.

If you’ve been feeling constantly “on” or stressed, start here 🤍

Small shifts like this can make a bigger difference than you think.

Kayla x

I’ve been wearing my Oura ring for the last 6 months…

And it’s confirmed a lot of things I already suspected — but seeing it in data hits differently 👀

✨ Alcohol impacts my sleep way more than I thought

Not just for one night… but sometimes up to a week for my body and sleep to fully recover.

✨ Stress has a huge impact on my sleep

Especially my deep sleep and how quickly my heart rate drops overnight.

✨ Stress isn’t always obvious

Even on days I don’t *feel* stressed — but I’m busy (like full clinic days where I’m “on” mentally all day)… my stress markers are higher.

✨ My routine really matters

Changes to my routine show up almost immediately in my sleep and recovery.

✨ It’s made me prioritise rest more intentionally

Scheduling rest days, having a proper wind-down routine, and actually supporting my nervous system and not just pushing through.

✨ My cycle insights have been really interesting

My confirmed ovulation is later than I thought, and my luteal phase is shorter which has prompted me to do further hormone testing to check in on progesterone post ovulation.

One of the biggest takeaways for me…

Is how much your body is constantly communicating with you.

And when you start paying attention — whether that’s through data or just tuning in — you can actually start making decisions that support your body, not work against it.

This is something I bring into clinic as well.

Looking at the patterns, the signals, and what your body is trying to tell us 🌿

Do you track your sleep or cycle at all? I’d love to know 🤍