5 New York Studios + Trainers that Support Healthy Hormones

In today’s fast-paced world, maintaining hormonal balance is more crucial than ever for optimal health. From managing stress to supporting metabolism and mood, our hormones play a pivotal role in our daily lives. While diet and lifestyle choices are well-known factors in hormonal health, how we move our bodies can also make a significant impact.

Check out these 5 studios + trainers we know you’ll love that give you an amazing experience and incredible workout, without sending your hormones through a loop. Whether or not you’re a yogi, Pilates enthusiast, or heavy lifter, these studios offer tailored experiences that cater to your hormonal health in all of the best ways. 

Join us as we dive into the transformative power of these unique places and formats and discover how you can enhance your well-being by integrating them into your routine. Each studio and trainer is absolutely vetted by the NYC-SOCIETY team. :)

1. SOUK

The second you walk through Souk’s doors, you immediately feel at ease. Their studio charms the eye with beautiful deep blue walls, and a sun-drenched studio that allows you to tune out and drop in.

Yoga is highly beneficial for hormone health due to its impact on stress, mood and overall balance. With a studio like Souk, the physical environment informs the way you feel on your mat. The high ceilings, beautiful altar at the top of the studio and seasoned instructors hold you in a place that allows your cortisol levels to drop.

If you’re in the Flatiron area, stop into this gem of a studio. Even if you’re not in the area, it’s absolutely worth the trip.

We recommend: Rima’s JIVAMUKTI Class at 6:30pm on Wednesdays

2. MADabolic Brooklyn

Madabolic Brooklyn is a studio that prioritizes strength, structure and accountability. And trust us, accountability and community is just as important for your health as strength training. You can find yourself in classes that include a mostly low impact, strength training program with a circuit-style approach. You feel AMAZING after, and have an additional boost of confidence from lifting heavy.

If you’re trying to keep a hormone friendly routine, you can count on Madabolic to deliver an amazing workout with their well-rounded approach, as strength training enhances insulin sensitivity by increasing muscle mass. 

This means that your body can better regulate blood sugar levels and create more stable energy levels. Say goodbye to those pesky cravings and mid-afternoon coffee. Not only does strength training help with insulin resistance, you’re also regulating cortisol levels, aiding in bone health and thyroid function.

We Recommend: Chelsea’s 7:30a Anaerobic Class on Tuesdays (You’ll want to be coming more than once a week to stay in the flow of the program, trust on this.)

3. Joyflow

If you haven’t already experienced the magic of Joyflow, this is your sign. Joyflow is a practice founded by Sarah Gaines that combines yoga, somatic release and ecstatic dance. 

Somatic ecstatic movement helps release trapped emotions and physical tension, reducing the body’s stress response. This can lower cortisol levels, the primary stress hormone, which when elevated, can disrupt other hormonal balances.

Sarah’s mindful approach helps you get out of the everyday mind chatter and into the body. Optimizing your mind-body connection reduces cortisol production and promotes a more balanced stress response, supporting overall hormonal stability.

If you find yourself dysregulated and in need of a practice to synergize that beautiful mind-body connection, this is it. 

Although Sarah doesn’t have a permanent home for joyflow yet, find her pop up schedule on her site here.

4. Elevé

Elevé is a one of a kind Sculpt Pilates format that Katya Bryleva conceptualized after many years in the fitness industry. This low impact sequence is nothing but easy, and helps you feel your strongest self at the end of class.

Each movement Katya sequences her classes with is intricate and intentional, getting into every little muscle in the body. 

Katya’s sequencing involves resistance exercises that increase muscle mass and enhance muscle tone. Greater muscle mass improves insulin sensitivity, helping the body better regulate blood sugar levels and reducing the risk of insulin resistance. 

Unlike high intensity workouts, elevé integrates strength and cardio elements, which help manage cortisol levels. This comprehensive approach will leave you feeling strong, without feeling depleted. 

We recommend: elevé at NOMO SoHo on Thursdays at 7:30am (The views are insane, catch the last ones of the season here!)

5. Humming Puppy 

This oasis in the city will absolutely hug you the moment you walk in. Crystals drape from the ceiling, fresh tea is in the lobby waiting for you, and don’t forget the beautiful Hum that penetrates every crevice of the yoga studio. 

Unlike most yoga studios in the city, Humming Puppy doesn’t have music-backed classes. They use their custom Hum instead. The Hum is a combination of two frequencies. 7.83hz mimics the grounding vibrations of the earth, and 40h, induces Gamma brain wave activity, which encourages peak performance and concentration.

These frequencies help you tap into the parasympathetic nervous system and ground you into the present moment. Creating space for movement that helps calm the nervous system and strengthen the mind and body are essential for optimal hormonal balance.

Not only does Humming Puppy offer amazing yoga classes, you should check out their sound healings offered on the weekends. You can catch amazing events and experiences at this Flatiron gem.

We recommend: Any Sound Bath Journey, if you happen to catch Laura A on the schedule, sign up immediately.