Is understanding hormones the missing link in your health journey?
After moving away from traditional calorie-counting “fad” diets and focusing on my health by eating fresh whole foods, I saw significant improvements in my health. But it wasn’t until I took a webinar all about hormones that I realized just how crucial balancing my hormones was for overall bodily functions. Hormones are something most of us don’t consider often, but even a high-level understanding can reveal what might be missing in your health journey.
The more I learned about hormones, the more I wanted to know. That’s when I decided to up my game and really pay attention to foods that support hormone health and how they react in my body. What amazed me was how easy it was to see the connection between eating fresh whole foods and supporting hormonal balance. As a result, the pounds I struggled to lose for years magically began to melt away naturally, with little effort beyond choosing the right foods and activities for my body.
Just about everything that takes place in the body is somehow related to the endocrine system, and the all important endocrine system governs our hormones.
There are more than 50 hormones that have been identified in the human body, each playing a role in essential functions like metabolism, mood regulation, reproduction, stress, sex drive, and weight. These hormones work in perfect harmony to keep the body’s systems regulated and on track.
But when one hormone is out of balance, it can create a cascading effect on others, leading to systemic disruption or even disease. The symptoms of hormonal imbalances can vary widely, from weight gain, excessive stress, and mood swings to fatigue, skin issues, sex drive, nutrient deficiencies, and even more serious conditions.
Let’s start by diving into the key hormones that influence weight and explore strategies to keep them balanced.
Insulin – Your Body’s Fat-Storage Boss
Think insulin is just about blood sugar? It’s also one of the body’s fat-storing mechanisms. Produced by the pancreas, insulin helps convert the food you eat into energy by transferring glucose into your cells. When we consume too much sugar or too many processed foods, the body releases more insulin to absorb excess glucose. And too much food or sugar all at once can result in high blood sugar, making it difficult for the body to process.
At some point, the body can’t keep up, and all that glucose and insulin floating around in the bloodstream can’t get into our cells. Instead, it’s stored as fat. Over time, this leads to insulin resistance, where the body becomes less sensitive to insulin, increasing the risk of weight gain, obesity, diabetes, and heart disease.
Get a Grip on Insulin:
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- Ditch all processed foods and anything with “added” sugar.
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- Eat fresh, whole foods to keep blood sugar levels stable.
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- Incorporate fiber-rich foods and low-glycemic fruits and vegetables into your meals.
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- Engage in regular physical activity to enhance insulin sensitivity.
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- Prioritize sleep to help regulate insulin levels.
Cortisol – The Stress Hormone That Won’t Quit
Think stress is only affecting your mind? Think again—stress goes beyond that nagging feeling or anxiousness and has a big impact on your body’s hormones.
If you’ve ever faced a dangerous or stressful situation, you’ve felt an adrenaline surge followed by a release of cortisol. Known as the “action” hormone responsible for “fight or flight,” it’s produced by the adrenal glands.
On a good note, cortisol essentially helps your body respond to stress. But on a bad note, when stress is chronic, cortisol levels remain high for long periods, it can cause various issues, including disease.
Prolonged cortisol elevation can make you feel irritable, impact sleep, reduce blood flow (leading to muscle breakdown), and lower levels of other hormones essential for muscle and weight maintenance, like testosterone and growth hormone, and it can also impair insulin secretion, slowing metabolism and promoting weight gain, especially in the abdominal area. Elevated cortisol levels often lead to cravings for fatty, sugary, and salty foods, creating a cycle of overeating and further weight gain.
Get a Grip on Cortisol:
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- Practice mindfulness, journaling, meditation, or breathwork to reduce stress.
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- Increase oxytocin levels through touch, connection, or exercise (refer to my blog post on oxytocin for more tips).
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- Stay hydrated, get adequate sleep, and engage in regular exercise.
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- Avoid processed foods, which can exacerbate stress-related cortisol spikes.
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- Eat fresh, whole foods rich in vitamins and minerals to help combat the effects of elevated cortisol.
Leptin – The Fullness Factor
Have you ever eaten way past “full” and wondered why you just couldn’t stop? Meet leptin, the hormone that’s supposed to tell your brain you’re satisfied. Produced by fat cells, leptin signals to your brain when you’re full. For many people, especially those with excess weight, leptin resistance can develop, preventing the brain from receiving the “full” signal, which can lead to overeating.
Get a Grip on Leptin:
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- Avoid processed foods and added sugars, and prioritize whole foods, especially fruits and vegetables, to support healthy leptin levels.
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- Aim for consistent sleep, as sleep deprivation can negatively impact leptin regulation.
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- Regular exercise also helps regulate leptin sensitivity.
Ghrelin – The Hunger Hormone That Keeps Calling
Ghrelin, produced mainly in the stomach, signals hunger to the brain. Its typically highest just before a meal and lowest afterward. When ghrelin levels are unbalanced, they can send signals of hunger even when the body doesn’t need food, contributing to overeating.
Get a Grip on Ghrelin:
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- Eat balanced meals at regular intervals to keep ghrelin levels stable (balanced meaning lean proteins, healthy fats, and natural carbohydrates from nature).
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- Focus on whole, fiber-rich foods that help you feel fuller longer.
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- Get enough sleep, as lack of sleep can increase ghrelin production.
Estrogen – More Than a Female Hormone
Estrogen, produced primarily in the ovaries for women and in smaller amounts by the testes in men, plays a vital role in the reproductive system and impacts weight regulation in both men and women. High estrogen levels can lead to weight gain and fat storage, especially in the abdominal area, while low estrogen levels (such as during menopause) can contribute to weight gain and other metabolic issues.
Get a Grip on Estrogen:
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- Incorporate cruciferous vegetables (like broccoli and cauliflower) to help detoxify excess estrogen.
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- Maintain a healthy weight through a balanced diet and regular physical activity.
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- Avoid processed foods and added sugars that may disrupt estrogen balance.
Neuropeptide Y (NPY) – The Stress-Eater’s Secret Signal
Can stress really make you crave that extra donut? Turns out, it can! NPY, produced in the brain, increases during stressful times and signals for more food intake, especially high-calorie foods. Chronic stress doesn’t only affect cortisol but can also increase NPY production, leading to overeating and weight gain.
Get a Grip on NPY:
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- Manage stress through regular physical activity and relaxation techniques.
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- Avoid processed foods and added sugars, and prioritize fresh, whole foods.
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- Stay hydrated, get adequate sleep, and engage in regular exercise.
GLP-1 – The Fullness Hormone in Your Gut
How full do you really feel after a meal? For some, it’s hard to gauge—especially when the gut hormone GLP-1 is out of sync. Produced in the intestines, GLP-1 helps signal fullness after a meal and supports blood sugar balance by promoting insulin secretion. People with obesity may have reduced GLP-1 sensitivity, impacting their ability to feel full after eating.
Get a Grip on GLP-1:
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- Focus on lean, protein-rich meals, which enhance GLP-1 production.
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- Include probiotic foods like yogurt or kimchi to support gut health, which is linked to GLP-1 signaling.
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- Consult with a healthcare provider (such as an endocrinologist) if you suspect GLP-1 issues.
Cholecystokinin (CCK) – The Gut’s “I’m Full” Messenger
Cholecystokinin is produced by cells in the small intestine in response to food intake, particularly fat and protein, and plays a major role in signaling fullness to the brain. Reduced CCK sensitivity can lead to overeating.
Get a Grip on CCK:
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- Eat balanced meals with sufficient lean protein and healthy fats to trigger CCK production.
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- Stay active and maintain a healthy weight to improve CCK sensitivity.
Peptide YY (PYY) – The Appetite-Taming Hormone
Released by the intestines after eating, Peptide YY helps reduce appetite and works alongside GLP-1 to decrease hunger. Low PYY levels are often found in people with obesity, leading to overeating.
Get a Grip on PYY:
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- Follow a nutrient-dense diet with plenty of fiber to support PPY production (AKA fresh whole food, not highly processed, boxed/packaged, chemical laden foods).
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- Exercise regularly to help regulate appetite hormones like PYY and GLP-1.
Why Food Choices Matter: Avoiding Obesogens
Obeso-what? Most people have never heard of obesogens, but unfortunately they’re all around us! Eating fresh, whole foods doesn’t just support hormone balance—it also helps you avoid obesogens, chemicals that disrupt hormones and contribute to weight gain. Found in processed foods, food packaging, and environmental pollutants, these hidden chemicals can sneakily contribute to weight gain.
While I’m working on a detailed guide to help you read food labels, here are some general rules of thumb to avoid obesogens:
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- Avoid processed foods and focus on whole, fresh fruits and vegetables.
- If you can’t pronounce an ingredient, don’t eat it.
- Watch out for terms like natural flavors, artificial flavors, preservatives, artificial sweeteners, added sugars, MSG, and trans fats. These terms represent ways food manufacturers “hide“ ingredients they don’t want you to know about in their foods.
- Choose organic whenever possible to avoid pesticides, antibiotics and added hormones.
- Avoid gluten, and grains (most of which have gluten) and refined carbs like white bread.
- Avoid hydrogenated oils, canola oil, vegetable oil, seed oils (unless organic and expeller or cold pressed), and lard.
- Buy foods with no labels (fresh, whole food, like produce ).
- Skip fast foods and fried foods, especially those fried in unhealthy fats.
- Limit alcohol and caffeine.
- Stay away from foods with emulsifiers and preservatives (even if the label claims “natural preservatives”).
The Power of Whole Foods in Hormonal Health
Balancing your hormones doesn’t require complex plans or restrictive diets. Simply choosing fresh, whole foods helped my body naturally achieve hormonal balance—even during menopause! It’s amazing how nourishing yourself properly can make a difference.
Hormone-Balancing Foods and How I Enjoy them
Balancing hormones through food doesn’t have to be complicated. As you’ll see from the strategies discussed above, nutrient-dense foods, lean proteins, fiber, and fresh whole foods are key to supporting hormonal balance. Here are some of my favorite hormone-supporting foods and easy ways I incorporate them into my daily diet:
· Avocados: I eat avocados almost daily. Besides being delicious, avocados contain healthy monounsaturated fats essential for hormone production, especially estrogen and testosterone. They stabilize insulin levels, prevent blood sugar crashes, and block excess estrogen absorption. I add them to salads, smoothies, or baked goods, or enjoy them with a pinch of sea salt and kimchi.
· Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are staples in my meals. I use them in curries, soups, or as snacks. These veggies help detoxify excess estrogen and support hormonal balance, reducing mood swings and bloating.
· Flaxseeds: Tiny but mighty, flaxseeds are rich in omega-3 fatty acids that reduce inflammation and support hormone health. They also contain lignans, which regulate estrogen, and fiber, which aids in eliminating excess estrogen. I prefer grinding them for better absorption and sprinkle them in smoothies or use them as a binder when baking.
· Leafy Greens: I eat leafy greens like kale and spinach throughout the week. They’re packed with magnesium, which helps reduce stress, and they support the endocrine system, which controls hormone balance. With vitamins A, C, and K, leafy greens also help reduce cortisol and control inflammation.
· Fermented Foods: Kimchi and yogurt are my go-to fermented foods, but sauerkraut and kefir are also great. These probiotic-rich foods support gut health, which is essential for hormonal balance. One of my favorite snacks is kimchi with avocado—delicious!
· Cinnamon: Cinnamon enhances insulin sensitivity, helping the body use insulin effectively to stabilize blood sugar. I enjoy it in my morning cinnamon spice tea or sprinkled over fruit and yogurt.
· Ashwagandha: This adaptogen, popular in Ayurvedic medicine, has been transformative for stress management and cortisol balance. It also supports thyroid function. I take it as a supplement before bed; it adapts to my body’s needs to maintain balance.
· Berries: I start most mornings with berries. They support blood sugar stability, preventing insulin spikes, and help combat oxidative stress and inflammation. Whether blueberries, blackberries, raspberries, or strawberries, these antioxidant-rich, vitamin C-packed berries support hormone balance and progesterone production.
· Nuts & Seeds: In addition to flax and chia seeds (high in omega-3s and lignans), I enjoy 3-5 Brazil nuts with lunch for their thyroid-supporting selenium. Nuts and seeds are nutrient-dense and filling, though I eat them in moderation due to their calorie density.
· Turmeric: With its active compound, curcumin, turmeric is a powerful antioxidant and anti-inflammatory. It regulates estrogen and supports liver health, essential for hormone processing. I juice fresh turmeric or add grated root to recipes.
· Ginger: A cousin to turmeric, ginger is spicy and full of flavonoids and gingerols that support estrogen and progesterone regulation. It’s a digestive aid and anti-inflammatory that I use in teas and recipes.
· Citrus Fruits: Lemons, limes, oranges, mandarins, and grapefruit find their way into my diet, whether juiced in water or as a snack. Loaded with vitamin C and magnesium, citrus fruits aid in hormone production, blood sugar stability, and healthy digestion.
· Dark Chocolate: With 80% cacao or higher, dark chocolate is rich in magnesium, which regulates hormones and boosts serotonin, creating a feel-good effect. It’s a bit bitter tasting, but is delicious. However, it’s best enjoyed in moderation.
· Eggs: While I don’t eat eggs daily, they’re a great source of vitamins A, D, and B12, which support insulin and ghrelin, helping control blood sugar and appetite. Eggs are nutrient-dense and excellent for occasional hormone support.
With these nourishing choices, you’re already on the path to balanced hormones!
Simple, natural adjustments can make a profound difference in overall wellness. By harnessing the power of hormone-balancing foods and lifestyle tweaks, you might just find that missing link to vibrant health.
If you’re interested in learning more about how to read food labels, stay tuned to this blog for my upcoming guide. In the meantime, feel free to explore my articles for more tips on how to support your body naturally, or check out my recipes with many hormone-supporting ingredients.