Shift to thrive.
How to Rebalance Your Hormones and Life in a Fun, Simple, and Sustainable Way
If you want to rebalance your hormones to live your best life, listen to my Brave New Girls guest this week, Serena Sabala, a Certified Plant-Based Nutrition Consultant, author of Make the Shift, and co-founder of Whole Shift Wellness.
Serena’s story of transformation began when she was only eight years old, watching her father struggle with his health. The experience left a profound impact on her, fueling a lifelong passion for wellness that now drives her mission: to help others create sustainable, lasting changes in their lives.
Serena shares her journey, from early exposure to the realities of health challenges to her education in plant-based nutrition, which helped her discover the connection between our diet, lifestyle, and hormone balance. With a deep-rooted understanding of how interconnected our bodies and minds are, Serena co-founded Whole Shift Wellness alongside her husband. Together, they guide people in making shifts across focus, food, and fitness—three pillars Serena believes are foundational to a balanced, vibrant life.
In our conversation on the Brave New Girls podcast, Serena emphasises how wellness at work can uplift every part of life. "So many people spend most of their waking hours at work," she says, "and when companies prioritise their employees’ wellbeing, everyone benefits."
Her passion is clear: supporting people to make balanced choices so they feel more connected, confident, and aligned with the world around them. Serena’s approach stands out because it is both deeply empathetic and refreshingly practical; she offers insights on shifting our habits without stress, and she helps clients embrace change as a natural, enjoyable process.
Below, find top ten actionable steps to make a "whole shift" towards rebalancing your hormones and feeling your best.
Dr Nzinga- Co-Founder of Eleanor Health & author of Un-Addiction.
Prioritize Plant-Based, Whole Foods
The foods we eat play a huge role in hormonal balance. Serena advocates for a diet rich in fruits, vegetables, legumes, nuts, and seeds. These foods are nutrient-dense and contain vital antioxidants and phytonutrients that support the body's natural processes, helping to stabilize hormones without added stress.
Build a Routine Around Physical Activity
Regular, enjoyable exercise is essential, Serena explains, not only for our bodies but for emotional well-being. Movement helps reduce cortisol (stress hormone) levels, boosts endorphins, and promotes overall balance. Serena recommends incorporating both strength and flexibility training into your week to create resilience and maintain a steady flow of energy.Prioritize Quality Sleep
Hormonal repair happens largely during sleep, Serena shares, making this time crucial for restoration. She advises setting a consistent bedtime and limiting screen time before sleep to let the body unwind naturally. Try creating a calming pre-sleep ritual, like reading or gentle stretching.Stay Hydrated and Avoid Processed Sugars
Proper hydration is essential for every cellular function, and processed sugars can create havoc on our hormones. Serena suggests drinking plenty of water throughout the day and reducing your intake of refined sugars, which can disrupt insulin and hormone balance.Practice Mindfulness and Manage Stress
Stress is a major disruptor of hormonal balance. Serena recommends daily mindfulness practices—anything from a few minutes of deep breathing to guided meditation—to help calm the mind, reduce cortisol, and foster a sense of groundedness.Incorporate Healthy Fats
Healthy fats are essential for hormone production. Foods like avocados, flaxseeds, chia seeds, and olive oil can support hormonal health. Serena emphasises that these fats are anti-inflammatory and provide steady energy, aiding in both mental clarity and physical wellness.Embrace Social Support and Connection
Social connections can deeply impact our wellbeing. Spending quality time with loved ones or simply chatting with a friend can boost our oxytocin levels, which Serena calls "the feel-good hormone." This hormone is vital in reducing stress and promoting relaxation.Focus on Fiber
High-fiber foods help in maintaining stable blood sugar levels, which directly influences hormonal stability. Serena suggests incorporating fiber-rich foods like oats, vegetables, and legumes into each meal for a slow release of energy and balanced hormone levels.Create Small, Sustainable Habits
Serena encourages setting small, achievable goals instead of overwhelming yourself with drastic changes. Starting small helps build consistency, which is key in making lasting transformations. Whether it’s a few minutes of exercise or adding a serving of vegetables to your plate, these small actions accumulate over time.Commit to Regular Self-Care
Finally, Serena emphasizes the importance of self-care in rebalancing hormones. Regularly scheduling time for activities that bring you joy, like reading, crafting, or simply being in nature, creates space for emotional and physical healing. Self-care is not an indulgence but a necessity for maintaining balance.
Serena Sabala’s approach to wellness is all about making shifts that are sustainable, enjoyable, and accessible. By focusing on whole foods, mindful practices, and gradual lifestyle changes, Serena shows us that the journey to hormonal balance is a journey to greater connection with ourselves and the world around us.
PS. Listen HERE to SERENA’s journey on BRAVE NEW GIRLS podcast to hear how she helps us help well beings on a well planet.
