You’re doing everything right: eating well, working out, staying active. But somehow, your body feels like it’s fighting you. The fatigue is constant, the weight won’t budge, and your mood is unpredictable. If this sounds familiar, your hormones might be quietly running the show.
Hormones are powerful chemical messengers that regulate nearly every function in the body. They influence metabolism, energy, mood, reproductive health, sleep, and more. When just one hormone shifts out of balance, it can create a ripple effect that disrupts how you feel physically and emotionally. Your symptoms aren’t about willpower or doing something wrong, your hormones are simply out of sync.
What Are Hormones and Why Should You Care?
Hormones are produced by glands throughout the endocrine system and travel through the bloodstream to tissues and organs. Estrogen and progesterone tend to get the most attention, since they regulate the menstrual cycle, fertility, and pregnancy. But they’re only part of the hormonal web.
Cortisol, which you know as the “stress hormone”, is actually essential for getting through busy days. But when stress becomes chronic, cortisol stays elevated and can cause inflammation, disrupt sleep, and increase abdominal fat. Thyroid hormones set the pace for your metabolism, while insulin helps regulate blood sugar and fat storage. Testosterone (yes women need this too!) affects libido, muscle tone, and mood. These hormones all talk to each other, which means when one becomes imbalanced whether from stress, poor sleep, diet, or age, others are likely to follow.
What Causes Hormonal Imbalances?
Hormonal shifts can come from many directions. In my experience, chronic stress is one of the main drivers. When cortisol levels to skyrocket, it can impact thyroid function and menstrual cycle, leaving you feeling burned out and exhausted.
Diet plays a major role too. When you’re constantly spiking blood sugar with processed foods, your body responds by producing more insulin. Over time, this can lead to insulin resistance, weight gain, and energy crashes. I’ve seen clients transform by making small shifts like adding more protein and fiber to their meals and balancing their blood sugar throughout the day.
Lack of quality sleep, nutrient deficiencies, and even medications can interfere with hormone production. And of course, transitions like pregnancy, perimenopause, and menopause bring their own hormonal changes that deserve attention and support.
Common Hormonal Imbalances in Women
Hypothyroidism is a common hormonal imbalance. It slows everything down including energy, digestion, metabolism, and even mood. One woman I worked with had gained fifteen pounds in a year despite eating clean and exercising consistently. It turned out her thyroid was underactive, and once we got her labs and worked with her doctor, she began to feel like herself again.
PCOS is another frequent culprit, especially in women struggling with irregular periods, acne, and stubborn weight. It’s often tied to elevated androgens and insulin resistance. With targeted nutrition and strength training, women can reduce symptoms, regulate their cycles, and finally feel in control of their health.
Adrenal dysfunction, though not always recognized in conventional medicine, shows up frequently. Women who are burnt out, wired but tired, and constantly craving sugar often have dysregulated cortisol. Supporting stress recovery can be transformational.
Then there’s perimenopause and menopause. As estrogen and progesterone decline, hot flashes, night sweats, brain fog, and mood swings often take center stage. These are not just inconveniences. They’re signals from your body that deserve to be addressed.
12 Signs Your Hormones Might Be Off
- Persistent fatigue despite getting enough rest
- Mood swings, anxiety, or depression
- Unexplained weight gain or difficulty losing weight
- Irregular or heavy periods
- Adult acne or worsening skin issues
- Thinning hair or unwanted facial hair
- Brain fog or trouble concentrating
- Trouble sleeping or frequent night waking
- Bloating, constipation, or digestive discomfort
- Low libido or vaginal dryness
- Hot flashes or night sweats
- Dark patches of skin around the neck or armpits (a sign of insulin resistance)
Hormones and Weight
Many women find health coaching after months or years of struggling with weight, frustrated that nothing seems to work. Often, their hormones are making weight loss harder than it needs to be. Estrogen helps regulate where we store fat, and when it declines, we tend to gain more around the midsection. Cortisol, when elevated from chronic stress, triggers fat storage and increases cravings for high-sugar foods.
I’ve seen women completely shift their relationship with food and their body after addressing thyroid health or balancing blood sugar. One client began strength training, improved her sleep hygiene, and reduced caffeine, all of which helped stabilize her cortisol and finally allowed her body to release the weight.
Should You Try Cycle Syncing?
Cycle syncing is a strategy that involves adjusting your nutrition, workouts, and daily routines to align with the phases of your menstrual cycle. During the follicular and ovulatory phases, when estrogen is rising, many women feel more energized and ready for intense workouts. In the luteal and menstrual phases, energy dips and the body benefits from rest, gentler movement, and nourishing foods.
While research is still emerging, many of my clients have found that syncing their habits with their cycle helps reduce PMS, improve energy, and build more body awareness. It’s not about perfection, it’s about creating a rhythm that feels sustainable and supportive.
When to Test and What to Ask For
If you’re dealing with several of the symptoms above, it may be time to explore lab testing. Start with your primary care provider or OB-GYN and ask for a comprehensive hormone panel. This may include thyroid hormones (TSH, free T3, free T4), fasting insulin and glucose, cortisol, estrogen, progesterone, and testosterone. Timing matters, especially for estrogen and progesterone, so it’s best to work with a provider who understands hormone fluctuations.
Some women also benefit from saliva or urine testing, particularly when exploring adrenal health or detailed hormone mapping. I can help clients interpret results and collaborate with their medical providers to create a targeted wellness plan.
Supporting Hormone Health Naturally
You don’t need to overhaul your life to start feeling better. Simple, strategic shifts can go a long way. Prioritize balanced meals with protein, healthy fats, and fiber. Manage stress with daily practices like breathwork or walking outdoors. Make sleep non-negotiable. Include strength training to support metabolism and insulin sensitivity.
I always encourage women to track their symptoms, mood, and cycle. This kind of self-awareness is empowering and often provides clues that guide next steps. Your body is wise. When something feels off, it usually is and it deserves your attention.
Hormonal imbalances can affect every area of your life, from how you sleep to how you show up in your relationships. But they are not your destiny. With knowledge, support, and a personalized approach, you can begin to restore balance and reclaim your energy, clarity, and confidence. I’ve seen it happen for so many women. And if your body is asking for help, I want you to know: there’s a path forward, and you don’t have to walk it alone.
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