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.
Oftentimes time blood tests are not necessary but having a baseline to make sure there isn't anything underlying could be considered.
