In our current world we are exposed to stress, lack of sleep, processed food and stimuli from all sides on a daily basis. Many products we eat are highly processed or modified and hardly contain the nutrients our body needs to stay in balance.

For women, this is extra important. Because if your body does not get enough nutrients or cannot absorb them properly, this can seriously disrupt your hormones. The result?

• Fatigue
• Bowel problems (such as constipation)
• Mood swings
• Cravings
• PMS complaints
• Weight gain or loss
• Headache
• Bad sleep
• Hot flashes

And that's just the beginning.

💚 But good news: you can do something about this yourself every day. That's why we've put together a nice and simple hormone-friendly routine . From morning to night with small habits and nutritious moments that really make a difference.

Morning – Start with balance & energy

🕐 08:00 AM - 10:00 AM

🌱 Start your day with a Matcha Spoon latte.
Instead of coffee (which can increase your stress hormone cortisol), choose our Matcha Spoon. Matcha contains L-theanine and antioxidants that increase your energy in a gentle way. No crash, no jittery feeling, but focus, clarity and a happy hormone balance.

Please note: Matcha is best drunk after or during breakfast, not on an empty stomach. This prevents nausea and gives your body exactly the fuel it needs to start the day in balance. For example, go for a bowl of oatmeal and chia bowl or our Matcha Yogurt Bowl : Rich in fiber, protein and healthy fats. These help keep your blood sugar levels stable and support your hormonal balance in a natural way. Don't forget to take a 5 minute deep breath for mental peace.

Lunchtime – Boost your digestion

🕐 12:00 PM - 1:00 PM

💛 Time for a Ginger Spoon Tea or Sparkling Ginger lemonade.
Ginger is a superfood for your intestines and hormones. It helps with:
– relieving bloating
– supporting your immune system
– calming stress

Healthy digestion = healthy hormones.

Combine your lunch moment with nutritious choices that really nourish your body:

• A green salad with legumes, grilled salmon or eggs: packed with fibre, vegetable proteins and healthy fatty acids such as omega 3, essential for balancing your hormones and supporting your energy balance.

• Whole wheat wraps with hummus, avocado and leafy greens : provide long-lasting satiety and are rich in B vitamins, magnesium and healthy fats that help you regulate stress and improve your mood.

• A short 15-minute walk after eating helps support your digestion, reduces blood sugar spikes and gives you a natural boost of endorphins and happiness hormones.

💛 Tip: Move for at least 30 to 45 minutes every day. Think of a lunchtime walk, a yoga session or pilates. These forms of exercise are not only good for your muscles and heart, but also for your hormone balance, your mental clarity and your stress level.

Evening – Rest for your nervous system

🕐 7:00 PM - 8:00 PM

After dinner: a cup of hot Chai Spoon latte.
Our Chai contains spices such as cinnamon, fennel, cardamom and cloves that help stabilize blood sugar peaks after meals and support your digestion. No more cravings in the evening, but a relaxed feeling in your stomach.

Complete your evening with soothing choices that help your body recover:

• A warm meal with lots of vegetables, lentils, brown rice or sweet potato: ensures a stable blood sugar level in the evening. These ingredients are rich in fiber, magnesium and complex carbohydrates, which is important for the production of neurotransmitters such as serotonin essential for a good night's sleep and hormonal balance.

• Screen-free time, journaling or reading a book: helps your brain switch off from stimuli and reduces the production of the stress hormone cortisol . By avoiding the blue light from screens, you give your melatonin production (your sleep hormone) the space to get going.

• Stretching or gentle yoga (15–20 min) before bed activates the parasympathetic nervous system: your 'rest & digest' mode. It lowers your heart rate, reduces tension in your body and calms your hormonal system, so you can sleep more deeply and restoratively.

This way you prepare your body and mind for a deep, restorative night, exactly what your hormones need to stay in balance.

Before Bed – De-Stress & Restore

🕐 9:00 PM - 10:00 PM

A Golden Latte with the Curcuma Spoon .
Turmeric is the herb for anti-inflammatory, hormone balance and muscle recovery. Perfect to support your body during the night.💛

Turmeric helps with:

• Reducing inflammation
• Fall asleep more peacefully
• Stronger immune system
• Reducing PMS symptoms

☁️ Drink your Curcuma Latte with loving additions for extra relaxation:

• Oat or almond milk are plant-based milks that are gentle on your digestion and naturally rich in magnesium, a mineral that helps relax muscles and calm the nervous system. Perfect for bedtime.

• A pinch of cinnamon not only makes your latte deliciously warm in taste, but also supports blood sugar levels and has a calming effect. That means: less cravings, more balance and extra rest for your body.

• A moment for yourself , without screens. Enjoy your latte in silence, with a soothing scent in your diffuser or a soft playlist in the background. By really taking a moment to reflect on your day, you reduce your stress level and give your hormones the space to rebalance themselves.

🌙 Small habits like these make a difference and your body feels it.

1 Spoon, 4 moments, 100% balance

A balanced body starts with awareness. By incorporating small habits every day, such as a nutritious breakfast, soothing self-care and the power of herbs such as turmeric, matcha, chai and ginger, you give your hormones the space to come back into harmony. It doesn't have to be complicated, it's about consistency, listening to your body and giving yourself that little bit of extra love.

To help you with this, we have created a special free printable routine schedule for you. With this you can check off the steps you have taken each day, track your progress and use it as a reminder for your self-care moment. This way your hormone balance routine becomes a habit that you enjoy maintaining.

🧡 Click here to download your daily hormone balance routine for free
→ https://cdn.shopify.com/s/files/1/0661/3024/7911/files/Hormonen_in_balans_-_Spoon_Moment.pdf?v=1747398639

Ready to glow from the inside out? Start your Spoon Moment ritual today, your body will thank you.