5 Functional Wellness Tips That Will Balance Hormones, Improve Energy, and Change Your Life

If you’ve fallen down the wellness rabbit hole, you know the feeling. One day you’re buying a jade roller, the next you’re convinced that another detox will solve all your problems. Gracie Norton, host of Wellness Her Way, has been there too many times to count.

“There are more and more distractions than ever before—whether it be gimmicky products, habits, trends, or devices. A lot of them are just a waste of time and money,” she shares, having learned this the hard way after years of chasing the latest biohacking trend. Early in her health journey, it didn’t occur to her that most of these “tips” were just expensive ways to avoid doing simple stuff that actually works.

What she was looking for were functional wellness habits—something she didn’t even know existed at the time. Functional wellness is about optimizing your body’s natural functions through holistic and proactive, preventative habits that get to the root of your health concerns instead of just treating symptoms. 

Here are five wellness habits that have transformed how Norton feels daily, supporting everything from hormone balance to digestion to her nervous system. A lot of them are cost-effective—some even free, and none require a new device or monthly subscription.

1. Eat 30 to 35 grams of protein in your first meal each day.

Previously, Norton’s morning routine included skipping breakfast and drinking multiple cups of coffees, which led to anxiety, the dreaded 3 p.m. crash, and intense cravings all day long. Now, she opts for protein shakes, yogurt bowls, an omelette with meat, or even a steak. “Having that satiated meal with 30 to 35 grams of protein sets the tone for how you feel throughout the day and is key to feeling energized,” she says.

The science backs this up: Protein helps regulate cortisol, stabilizes blood sugar, supports muscle building, and keeps you feeling full. It’s also been shown to improve brain fog and boost metabolism. Norton says it completely changed her cravings and energy levels.

2. Walk every single day.

Think of walking like your body’s clean up crew. It improves your mental health, boosts brain function, regulates blood sugar, calms your nervous system, helps with lymphatic drainage, and reduces visceral fat. It surprisingly good for digestion—walking helps move undigested food through your system and and reduces bloating by increasing blood flow to your digestive organs. 

Research shows walking also increases blood flow to your brain and increases creative output by 60 percent. Norton says she has her best ideas when she is walking. “It clears my head. I’m in a new space in the sunlight. I’m also generally in a better mood when I’m walking,” she says. “It’s the most doable form of movement, but for some reason, we all think it’s too simple to make real change. But the effects of walking will compile and make you feel so much better.”

3. Build muscle and strength through intentional training. 

Norton prioritizes strength training three to four times a week, and she swears by it. Strength training has completely transformed her body composition, her hormone health, and her metabolism. What motivated her to prioritize strength training was learning that muscle burns more calories at rest. 

“Muscle is one of the largest food banks for glucose. It means the more muscle my body has put on, the better my cells respond to insulin. It can also reduce the risk of injury as we age,” Norton explains. “It is the gift that keeps on giving.

If you’re new to weight training, Norton encourages you to start light and focus on your form. Start with just two days a week and be patient with yourself as you improve over time.

4. Prioritize sleep.

Norton has consulted with sleep experts for years, and they all say the same thing: It’s essential to aim for a consistent sleep schedule for optimal health. A regular bedtime and wake-up time is key to regulating your circadian rhythm, also known as your internal clock. 

“Our bodies love routine and a schedule,” Norton explains. “When I keep a regular sleep time, I feel so good. It also balances cortisol and melatonin production.”

Norton encourages a few hacks to signal to your brain it’s time to sleep: drinking night nectar, spraying a scent, limiting screen time 30 to 60 minutes before bed, taking a warm shower, and turning on red lights.

5. Implement one nervous system reset moment daily. 

After years of living in fight-or-flight mode, Norton learned how to pinpoint stress signals in her mind or body and calm them quickly. This daily check-in has become a non-negotiable habit.

It’s about asking yourself: How do I feel right now? Are your shoulders tense and elevated? Are you taking short breaths? Is your chest tight? Is your body stiff? These are signs of stress. 

Simple resets include: inverting with your legs on the wall to increase blood circulation, adopting breathwork practices (such as box breathing), going outside and stepping on the grass barefoot, giving yourself a lymphatic massage, or just doing one task very slowly and mindfully.

The point isn’t the eliminate stress completely—it’s to build a connection with your body and treat it like a friend.