When Was the Last Time You Truly Felt Present?
I’ll be honest—midlife can feel like a wild ride.
If you’re anything like the women I serve (and myself!), you’ve probably had days this season where you feel scattered, uninspired, or just “not quite yourself.” Maybe you’re moving through perimenopause or menopause, juggling family, work, and endless to-dos. Maybe you’ve noticed your energy, mood, or sense of pleasure are harder to access.
Here’s the truth:
You are not alone—and you are not broken.
Your hormones might be shifting, but your capacity for joy, clarity, and intimacy hasn’t disappeared. It just needs support. And summer, with its longer days and gentle warmth, is the perfect time to reset, reflect, and reconnect with yourself.
As your Girlfriend Doctor, I’m here to walk you through three of my favorite simple rituals—ones I use personally and share in my community—to help you come home to yourself, body, mind, and soul.
Why Connection Matters—Especially in Midlife
So many women tell me, “I don’t even remember the last time I felt grounded, clear, or truly present.”
Maybe you relate.
It’s not just about “me time.”
Connection is actually a hormonal need, especially during perimenopause and menopause. When we lose our sense of self, it’s not just psychological—it’s biological.
As estrogen, progesterone, and even testosterone fluctuate, so does the delicate balance of our nervous system, our stress response, and our emotional resilience.
When you’re disconnected from your body, you’re more prone to mood swings, brain fog, low libido, and even physical symptoms like hot flashes or insomnia.
But here’s the empowering news:
How to Practice:
- Mix 1 scoop of Mighty Maca® Plus into warm or cold water.
- Sip it slowly, ideally while journaling or simply sitting outside in the gentle morning light.
- Write down one thing you’re grateful for and one thing your body is telling you today
WHY THIS RITUAL WORKS:
Maca is an adaptogen that supports adrenal health, energy, and hormonal balance—all of which can feel out of whack in midlife.
But it’s not just about what’s in your cup.
The act of slowing down, tuning in, and starting your day with presence actually sets your nervous system on the right track for the rest of the day.
I call this my “green goddess moment.” It centers me before anything else starts pulling at me. There’s science behind this: exposure to morning sunlight helps regulate your circadian rhythm, lower cortisol, and boost natural serotonin. And gratitude journaling has been shown to increase happiness and decrease stress hormones.
Pro tip: If you’re new to journaling, try a simple prompt: “Today, my body feels…” or “This morning, I’m grateful for…”
How to Practice:
- Stand in front of the mirror—ideally somewhere private and calm.
- Look directly into your own eyes.
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Say something kind and true:
- “You are resilient.”
“You are worthy of pleasure.”
“You’re doing better than you think.”
Pair this ritual with applying Julva® or Velvè —treat your body like someone you love.
WHY THIS RITUAL WORKS:
Most of us spend years talking to ourselves in ways we’d never speak to a friend.
Mirror work interrupts that pattern and rebuilds a sense of internal safety and confidence. Research shows that positive self-talk activates regions of the brain associated with reward and self-regulation—helping you feel more secure and open to pleasure.
A member of the Girlfriend Doctor Club recently told me:
“I used to avoid the mirror. Now I use it to remind myself: I’m not fading—I’m evolving.”
This practice is especially powerful paired with self-care. Applying Julva® or Velvè is a physical act of nourishment that sends a message to your body: “You matter. You’re worthy of comfort and pleasure.”
How to Practice:
- Take a 10–20 minute walk after dinner—outside if possible, breathing in the evening air.
- Listen to a playlist that lifts your mood (or catch up on a Girlfriend Doctor Podcast episode).
When you get home, mix a Keto-Green® Shake or a soothing herbal tea.
Reflect on what your body did well today—no matter how small.
WHY THIS RITUAL WORKS:
Movement, especially walking outdoors, boosts oxytocin—the “connection hormone.”
Post-dinner walks help balance blood sugar, improve digestion, and support healthy sleep by helping your body wind down naturally. Listening to uplifting music or podcasts provides a positive mental reset.
A low-sugar, alkaline shake (like Keto-Green®) gives your metabolism the right fuel for overnight repair and steadier sleep. Evening reflection is an underrated superpower: it builds resilience, anchors gratitude, and helps you close the day with self-compassion rather than stress.
Evening rituals support better cortisol rhythm, sleep quality, and emotional stability.
This is the antidote to the “tired but wired” feeling so many women describe in midlife.
The Bigger Picture: Connection Is a Hormonal Need
This isn’t just about pampering yourself or ticking a box for self-care.
It’s about regulating your nervous system, nourishing your hormones, and remembering that you are not just a caretaker, a task-doer, or a passenger in someone else’s life.
The Science of Connection
OXYTOCIN: The “love hormone” rises with touch, laughter, movement, and positive social (or self) connection. It calms stress hormones and boosts mood.
CORTISOL: Chronic stress (and disconnection) keeps cortisol high, which worsens hot flashes, sleep issues, and weight gain.
ESTROGEN/TESTOSTERONE: These influence everything from libido to brain sharpness to skin elasticity. They thrive when you’re nourished, rested, and engaged with yourself and your life.
Connection isn’t a luxury—it’s medicine your hormones have been craving.
When you honor your needs, you’re actually supporting your body’s deepest healing systems.
How to Support Your Body & Hormones All Summer Long
Summer is a season of light, energy, and natural expansion. But it’s also a time when hormone imbalances can feel more intense (think: hot flashes, mood swings, or that notorious “summer scatterbrain”).
Here’s how to work with your body, not against it:
PRIORITIZE HYDRATION: But skip excess sugar and alcohol, which can worsen hot flashes and disrupt sleep.
BALANCE YOUR PLATE: Focus on nutrient-rich, alkaline foods. If you want a jumpstart, try my 16-Day Keto-Green Meal Plan.
MOVE YOUR BODY DAILY: Even gentle movement (walking, stretching, dancing) boosts oxytocin and metabolic health.
PROTECT YOUR SLEEP: Wind down electronics, use blackout curtains, and keep your bedroom cool.
SAY “NO” MORE OFTEN: Over-scheduling depletes oxytocin and increases resentment. Less really can be more.
Q: Why do I feel more emotional in the summer?
A: Higher light exposure can amplify all feelings—good and overwhelming. Plus, midlife hormone shifts (especially in cortisol and estrogen) impact emotional regulation. Give yourself permission to feel—and rituals to help process those feelings.
Q: What should I avoid during this season?
A:
Excess alcohol and sugar (they spike hot flashes and mood swings)
Over-scheduling (drains oxytocin and joy)
Harsh workouts if you’re already exhausted (listen to your body’s need for gentleness)
Q: How do I know if I’m disconnected from myself?
A: Look for signs like resentment, brain fog, lack of pleasure, compulsive scrolling, or avoiding mirrors.
The rituals above are gentle ways to guide yourself back.
Q: Can these rituals really impact my hormones?
A: Yes! Positive daily routines lower cortisol, balance insulin, and boost oxytocin—all of which support healthy estrogen, progesterone, and testosterone levels. Over time, these changes add up.
Q: What if I “fall off” and miss a ritual?
A: That’s normal! Connection is a practice, not perfection. Just come back to yourself the next day.
Q: What’s the easiest ritual to start with if I’m overwhelmed?
A: Begin with the Morning Maca Mindfulness; it’s just five minutes but sets your whole day up for connection.
Q: Can I use these rituals if I’m not in menopause?
A: Absolutely. These rituals support women at any age or stage of hormonal transition.
Q: How quickly will I notice a difference?
A: Many women feel a subtle shift in mood, energy, and self-compassion within a week—especially if practiced daily.
Q: What if my symptoms feel bigger than rituals can help?
A: If you’re struggling with significant mood swings, sleep issues, or loss of pleasure, please reach out to your healthcare provider or join my community for deeper support.
Ready to Reconnect?
Let this summer be the season you come home to yourself.
Here are some next steps to get started:
- 🌱 16-Day Keto-Green Meal Plan — for nutrition that supports your hormones and mood
- 💕 Julva Trial Pack — for comfort that restores confidence
📝 Vajayjay Quiz — to get clear on what your body needs next
And if you need a little extra inspiration, browse my podcast library for empowering conversations with women just like you.
