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Getting Back On Track – Part 4/5:

Hormonal Balance

I’ve never really thought of hormonal balance as a key part of my weight loss process until recently. Mostly because I don’t have any medical condition or major risk factors for hormonal imbalance (which I’m very grateful for). But I do have irregular periods (though not enough to meet PCOS criteria), chronic stress, and poor sleep hygiene thanks to work, school, and my tendencies to procrastinate and stress.

I always thought hormonal imbalance presented with extremely overt symptoms, learning it could be more subtle and how hard it could make weight loss (especially insulin resistance) was game changing.

I’m still learning and trying to understand my body and I am definitely no endocrine specialist, so this section is about what I've learned. Science changes a lot and we all have different bodies and realities so take it with a grain of salt before thinking it automatically applies to you.

🌸 What throws your hormones out of balance?

• Chronic stress → high cortisol

• Irregular sleep → low melatonin and disrupted circadian rhythms

• Skipping meals or extreme dieting → blood sugar instability, insulin resistance

• Overtraining or under-recovering → high cortisol, low thyroid, low sex hormones

• Highly processed diet → inflammation + blood sugar spikes

• Gut issues → microbiome imbalance, estrogen dominance

• Poor liver function → reduced hormone detox

• Sedentary lifestyle → insulin resistance and hormonal stagnation

• Environmental toxins (plastics, fragrance, nonstick pans) → endocrine disruption

There are also non-lifestyle-related factors that may affect hormonal balance:

• Genetics and family history

• Age (especially perimenopause or post-30s hormone shifts)

• Medications (like corticosteroids, SSRIs, hormonal contraception)

• Chronic illness or autoimmune conditions

Some of these you can’t change and that simply put, freaking sucks, but being aware of them helps you manage what you can.

🌸 Key hormones that impact weight and well-being:

Cortisol – the stress hormone

Helps your body handle threats. Too much for too long = belly fat, sugar cravings, fatigue, poor sleep, muscle breakdown.

Insulin – the blood sugar manager

Regulates glucose absorption. High insulin over time = fat storage mode ON.

Low insulin = hanger, fatigue, brain fog.

Insulin resistance = harder to lose fat, easier to store it.

Leptin + Ghrelin – fullness and hunger signals

Leptin tells you you’re full. Ghrelin tells you you’re hungry.

Poor sleep and chronic stress dysregulate both → intense cravings and emotional eating.

Estrogen + Progesterone – menstrual cycle regulators

Imbalances can cause irregular cycles, PMS, bloating, mood swings, and fat distribution shifts (hips, thighs, belly depending on the ratio).

Thyroid hormones (T3, T4, TSH) – metabolic regulators

Thyroid sets the pace of your metabolism. Low thyroid = fatigue, cold sensitivity, slow digestion, weight gain.

Stress, undereating, and nutrient deficiencies can suppress thyroid function.

🌸 How to manage: Get your basics in check

If you’ve read Parts 1 to 3 of this Getting Back On Track series, you already know how to balance your hormones: adequate nutrition, exercise, sleep and stress. These are the foundations. But here are some specific tools to add on:

1) Nutrition

• Intermittent fasting:

Helps reduce insulin resistance, improve blood sugar control, and give your digestive system a break. Even 12–14 hours overnight can help. But don’t overdo it if you have hormone issues — too much fasting can spike cortisol in women.

• Decrease carbs, increase protein and fiber:

Protein stabilizes blood sugar and supports lean muscle mass, which improves insulin sensitivity. Fiber slows digestion and reduces glucose spikes. Together, they reduce cravings and support hormones.

• Eat your meals in the right order:

Fiber → protein/fats → carbs. This order flattens the glucose spike.

• Don’t drink your sugar:

Liquid calories (juices, sugary coffee drinks) spike insulin faster than whole foods.

• Don’t eat naked carbs:

Pair carbs with protein/fat. A slice of bread + avocado and egg is better than plain toast (or even PB&J toasts, eat if you want but not because you think it’ll help weight loss).

• Start with a strong breakfast:

A high-protein, high-fiber breakfast (like eggs + veggies or Greek yogurt + chia + oats) helps stabilize blood sugar early, keeping you full and calm until lunch. This prevents the 4 PM junk food meltdown.

• Avoid constant snacking:

Stick to 3 meals per day to give your insulin time to drop between meals. Constant snacking keeps insulin chronically elevated.

• Stop eating after 8–9 PM:

Late-night eating keeps insulin and cortisol active at the wrong time. Eating earlier aligns better with your circadian rhythm.

• Walk after meals:

Even 10–15 minutes can dramatically reduce blood sugar spikes and improve insulin sensitivity.

• Apple cider vinegar (1 tbsp in water before meals):

Can help blunt blood sugar spikes, but avoid if you have reflux, sensitive enamel, ulcers, esophagitis, or digestive issues.

🚨About prolonged fasts (24–72h):

Can it have certain benefits? Science seems to have found some. The problem is the amount of people that could do it safely and for the right reasons (not weight loss!) is extremely narrow. Most people that do it often mask disordered eating and do not know how to refeed properly to avoid important health issues which make prolonged fast more harmful than beneficial for the vast majority of us. Bottom line: avoid and if you decide to, do it under medical supervision.

2) Exercise

• Start low, go slow:

When hormones are off, your body needs gentler support. Strength training and LISS are the most hormones friendly: helps with insulin resistance, less risk of spiking cortisol

Respect 60-90s breaks in between sets and 2-3 min in between exercises.

• Rest days are sacred:

Signs you’re overtraining: fatigue, poor sleep, low mood, higher resting heart rate, stalled progress, soreness that won’t go away, or getting sick more often.

• Choose LISS (low-intensity steady state) over HIIT:

LISS (like walking or swimming) reduces cortisol and improves fat burning without stressing your system. HIIT and high-impact training can spike cortisol too much when your hormones are already dysregulated.

• Mind-muscle connection:

Focus on form and muscle engagement during workouts. Hormone health loves slow, controlled movement.

• Train earlier in the day:

Mimics natural cortisol peaks and helps reset your circadian rhythm.

3) Sleep & Stress

This was covered in detail in Parts 3A and 3B, but quick reminders:

• Sleep and stress directly affect cortisol, insulin, and hunger hormones.

• Sleep before midnight counts more (due to circadian rhythm).

• Morning sunlight resets your body clock.

• Avoid caffeine if you suspect hormonal imbalance or have PCOS.

Sleeping 10 PM to 6 AM is not the same as midnight to 8 AM, even if it’s the same number of hours. When you sleep matters as much as how much and how. Hormones like melatonin and cortisol follow natural light cues. You also emotionally process more in the second half of the night, so sleep deprivation = emotional dysregulation. Stress eating anyone?

🌸 Nervous System Regulation:

With your endocrine system (hormonal system), your nervous system is the other messenger in your body. Hormones are molecules that your brain secretes to send messages to your body (stop eating, time to sleep, let’s stock/burn fat, we’re in danger, etc).

Hormones take hours/days to deliver that message but they result long term outcomes. On the other hand, neurones deliver an “electric” message that is very quick but short lived. Nonetheless, both systems work together to keep your body balanced (homeostasis), if one is dysregulated so will the other.

How to regulate your nervous system:

• Deep Belly Breathing

• Cold exposure (activates vagus nerve)

• Prayer, yoga and other relaxation techniques

• Grounding practices like barefoot walking, gardening, or touching natural textures can lower cortisol.

• Laughter and affection: safe, joyful social interactions stimulate oxytocin and reduce cortisol.

• Somatic work : shaking, dancing, gentle stretching, trauma release exercises can help release stored tension that affects hormonal balance.

🌸 PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder often involving:

• Irregular or absent periods

• Weight gain or trouble losing weight

• Acne, hirsutism (facial/body hair), scalp hair thinning

• Ovarian cysts (not always present)

• Fatigue, mood swings, insulin resistance

Not everyone with PCOS is overweight. And not everyone overweight has PCOS. If your cycles are irregular (less than 8 periods a year, or more than 35–40 days apart), see your doctor.

Treatment options may include:

• Combined oral contraceptives (COCs)

• Metformin for insulin resistance

• Anti-androgens (like spironolactone)

• Myo-inositol, NAC, zinc, omega-3s (discuss with a provider)

Diet tweaks that help:

• Follow tips above (mostly for insulin resistance)

• Try reducing dairy (some report improvements). Some studies shows milk carries reproductive hormones from cows, but it is unclear if the trace amount is enough to cause hormonal disturbances in humans. There may be individual sensitivities.

• Reduce gluten if you’re sensitive

• Cut caffeine if you’re experiencing anxiety, cravings, or sleep issues

PCOS is complicated and individualized, don’t self-diagnose. But do advocate for yourself.

🌸 Inflammation & Hormones

Chronic inflammation worsens insulin resistance, suppresses thyroid function, and can disrupt reproductive hormones.

Key steps:

• Avoid ultra-processed foods, refined sugars, seed oils

• Favor anti-inflammatory foods: leafy greens, berries, olive oil, fatty fish, turmeric, green tea

• Support gut health with prebiotics, probiotics, and fiber

• Consider supplements like omega-3s, curcumin, and magnesium

Food sensitivity testing exists, but isn’t always reliable or necessary. They might be useful if you have inflammatory conditions (like HS, eczema, or IBS) — just don’t rely on them blindly.

🌸 Other tips

• Cycle and biofeedback tracking:

Use an app or journal to track periods, symptoms, mood, cravings, energy, and sleep. To biohack also track resting heart rate and basal body temperature (linked with ovulation). Many smart watches can do that. This helps you anticipate hormonal shifts and plan around them.

There are some fancy gadgets like continuous glucose monitoring or hormonal sticks on which you pee. I dont think they are necessary and might cause unnecessary worry and expenses, but to each their own!

• Sync your cycle:

Follicular phase (after period): Energy rising → best for new projects, intense workouts

Ovulation: Peak energy + libido → strength training, socializing

Luteal phase: Energy dips → favor slow movement, more carbs, more rest

Menstrual phase: Prioritize rest, reduce inflammation, lower intensity workouts

• Herbal & Holistic Support

(Only use under guidance if you’re sensitive, on meds, or TTC)

Ashwagandha: cortisol management, sleep, mood

Vitex (chasteberry): supports progesterone (especially if luteal phase is short)

Rhodiola: adrenal support, mental clarity

Spearmint tea: helpful for androgen reduction in PCOS (anti-hirsutism)

• Detox Pathways

Your body detoxes itself every day via your liver, kidneys, gut, and skin. Hormonal detox depends on that. It doesn’t you doing nonsensical juice detox cleanses or any other fad diet/supplements/tea but you can make the job easier with healthy habits.

Support your body by:

- Hydrating well

- Eating cruciferous veggies (broccoli, arugula, cabbage, it can support estrogen clearance)

- Sweating regularly (sauna, hot yoga, or just exercise)

- Pooping daily (fiber, hydration, magnesium if needed)

🌸 Ask your doctor before anything:

Your doctor can be helpful in identifying red flags and if certain tests should be performed. This is crucial if you suspect hormonal imbalance. Once important causes are ruled out, you can focus on lifestyle changes. Hormonal panel can include:

• Thyroid (TSH, optional: free T3/T4, anti-tpo) if fatigued or gaining weight or other thyroid symptoms

• Reproductive hormones (LH, FSH, estrogen, progesterone, testosterone, DHEAS, AMH if TTC) if amenorrhea or family history of premature ovarian failure.

• Fasting insulin, glucose, HbA1c (can all appeasr normal with early insulin resistance though). Can also consider cholesterol panel if you're over 40yo or have risk factors (family history in young age, cardiac comorbidites, diabetes, etc.)

• Pelvic ultrasound if PCOS suspected

• Cortisol tests are very rare and usually reserved for specific cases, they likely wouldn't give you valuable intel in most cases unless you have serious manifestations outside of weight loss.

Hormonal Imbalance and Irregular Periods

Introduction

Modern lifestyles, environmental stress, hormonal imbalance, and pollution have significantly increased skin and hair concerns among men and women of all age groups. From persistent acne and pigmentation to hair thinning and PCOS-related symptoms, aesthetic and dermatological issues now require medical expertise rather than temporary cosmetic fixes.

Individuals searching for the best cosmetologist in Ahmedabad, Gujarat seek safe procedures, advanced technology, personalised treatment planning, and long-term results. Dr Krupa Skin, Hair and PCOS Clinic has established a reputation for delivering medically guided aesthetic solutions with a patient-first approach. By combining scientific treatment protocols with modern technology, the clinic ensures visible improvements while prioritising safety and sustainability.

Understanding Modern Cosmetology

Cosmetology today is not limited to surface-level beauty treatments. It is a specialised field that blends dermatology, aesthetic medicine, and clinical expertise to treat underlying causes of skin and hair conditions.

Professional cosmetology focuses on:

Root-cause diagnosis

Hormonal and lifestyle assessment

Skin-type analysis

Long-term maintenance planning

Safe and approved treatment methods

Choosing the cosmetologist ensures that every procedure is customised, medically supervised, and aligned with the patient’s long-term wellness goals.

Specialised Skin Treatments

Healthy skin requires a balance of internal health, proper care, and professional treatment when needed. At the clinic, various skin concerns are managed using structured evaluation and advanced procedures.

Acne and Acne Scar Management

Acne is often linked to hormonal changes, stress, diet, and environmental exposure. Professional treatments may include medical peels, acne therapy protocols, and scar-reduction procedures designed to improve skin texture and clarity.

Pigmentation and Uneven Skin Tone

Hyperpigmentation, melasma, tanning, and sun damage can affect overall appearance. Targeted skin-brightening therapies and corrective procedures help restore natural skin tone while protecting against further damage.

Anti-Ageing Treatments

Fine lines, wrinkles, and reduced skin elasticity are addressed with non-surgical techniques that stimulate collagen production and improve firmness. These treatments promote gradual, natural-looking rejuvenation.

Medi-Facials and Skin Rejuvenation

Advanced medi-facials provide deep cleansing, hydration, and nourishment. Unlike routine salon facials, these procedures are medically supervised and tailored to individual skin conditions.

Each treatment plan is developed after detailed consultation and clinical examination to ensure maximum effectiveness with minimal risk.

Advanced Hair Care Solutions

Hair health reflects internal balance, nutritional status, and scalp condition. Persistent hair fall, thinning, dandruff, and pattern baldness require professional assessment rather than over-the-counter remedies.

Hair Fall Control Programs

Customised hair therapies address nutritional deficiencies, hormonal imbalance, and stress-related hair loss. Early intervention significantly improves treatment response.

PRP Therapy for Hair Regrowth

Platelet-Rich Plasma therapy stimulates dormant hair follicles using the patient’s own growth factors. This safe and minimally invasive procedure promotes thicker and stronger hair growth over time.

Scalp Health Treatments

Medical scalp treatments help control infections, dandruff, and inflammation, creating a healthier environment for hair growth.

By focusing on evidence-based protocols, the clinic ensures gradual and sustainable hair restoration.

PCOS-Related Skin and Hair Management

Polycystic Ovary Syndrome (PCOS) can cause acne, pigmentation, unwanted facial hair, and hair thinning. These symptoms require integrated care addressing both hormonal and cosmetic concerns.

Treatment strategies may include:

Hormonal acne management

Pigmentation correction

Hair thinning solutions

Lifestyle and dietary guidance

This structured approach ensures improvement in both external appearance and internal balance.

Personalised Consultation Process

Every patient’s skin and hair condition is unique. A detailed consultation includes:

Medical history evaluation

Hormonal and lifestyle assessment

Skin and scalp examination

Goal-oriented treatment planning

This systematic method ensures that procedures are tailored rather than standardised. Personalisation enhances safety, comfort, and results.

Modern Technology and Safety Standards

Aesthetic treatments require precision and strict hygiene. The clinic follows high safety protocols and uses approved equipment to ensure reliable outcomes.

Benefits of medically supervised cosmetology include:

Lower risk of side effects

Scientifically validated procedures

Professional monitoring

Transparent communication

Ethical treatment practices

Safety remains a top priority throughout every procedure.

Minimally Invasive and Non-Surgical Options

Many individuals prefer treatments with minimal downtime. The clinic offers non-surgical solutions that deliver gradual yet noticeable improvement.

Advantages include:

Short treatment sessions

Quick recovery

Minimal discomfort

Natural enhancement

No major interruption to daily routine

These options are suitable for working professionals and individuals seeking subtle improvements.

Long-Term Maintenance and Follow-Up Care

Sustainable results require consistent monitoring and proper maintenance. Patients receive guidance on:

Daily skincare routines

Hair care recommendations

Preventive treatments

Nutritional support

Regular follow-up consultations

This ongoing support system ensures long-lasting improvements and prevents recurrence of issues.

Why Choose Dr Krupa Skin, Hair and PCOS Clinic?

Patients trust Dr Krupa Skin, Hair and PCOS Clinic because of:

Focused expertise in skin, hair, and PCOS care

Individualised treatment strategies

Advanced aesthetic technology

Ethical consultation process

Structured aftercare guidance

Commitment to patient safety

The clinic’s patient-centric philosophy ensures both aesthetic enhancement and overall wellness.

Importance of Consulting a Qualified Cosmetologist

Attempting unverified home remedies or visiting untrained practitioners can worsen skin and hair problems. Professional consultation helps:

Identify root causes

Prevent complications

Avoid permanent scarring

Improve early-stage conditions

Achieve predictable and safe outcomes

Timely medical intervention leads to faster recovery and better long-term results.

Conclusion

Skin and hair concerns demand more than temporary cosmetic solutions. They require medical evaluation, advanced technology, and personalised care plans designed for sustainable improvement.

For those seeking the  best cosmetologist in Ahmedabad, Gujarat, choosing a specialised clinic with structured treatment protocols ensures both safety and effectiveness. Dr Krupa Skin, Hair and PCOS Clinic provides advanced aesthetic care supported by professional expertise, modern equipment, and long-term patient guidance.

With ethical practices, customised treatments, and consistent follow-up care, patients can achieve healthier skin, stronger hair, and improved confidence while maintaining overall wellness.

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