You’re eating well, moving your body, and getting enough rest, but nothing is changing. Before you blame your habits, consider this: your hormones may be playing a bigger role than you think.
When weight shifts without an obvious cause, it often signals something deeper happening beneath the surface. Hormones - your body’s chemical messengers - influence everything from how you store fat to how much energy you burn, how hungry you feel, and even how well you sleep.
So, which hormones are involved - and how exactly do they influence your metabolism?
Hormones That Influence Metabolism
Hormones act like switches, turning key metabolic processes on or off. When they’re in balance, your body functions smoothly. When they’re not, even your best efforts with eating well and exercising can feel frustratingly ineffective.
Here are some of the key players:
- Insulin - Insulin helps regulate your blood sugar levels by moving glucose into your cells. When insulin levels are consistently high (often due to frequent snacking, high sugar intake, or insulin resistance), your body stays in "fat storage" mode and struggles to burn fat efficiently.
- Cortisol - Known as the stress hormone, cortisol rises in response to emotional or physical stress. Chronically elevated cortisol can lead to increased abdominal fat and a slowed metabolism, even if your diet and exercise remain consistent.
- Thyroid Hormones (T3 & T4) - Your thyroid controls how fast or slow your body uses energy. Low thyroid function (hypothyroidism) can cause fatigue, weight gain, and a sluggish metabolism, even when your lifestyle hasn’t changed.
- Oestrogen & Progesterone – These sex hormones influence fat distribution, water retention, and appetite. Imbalances (especially during PMS, perimenopause, or menopause) can lead to bloating, cravings, and increased fat storage around the hips and thighs.
Hormonal symptoms vary depending on the imbalance; however, you may also notice:
- Brain fog
- Acne
- Disrupted sleep
- Mood swings
- Irregular periods
- Low libido
- Frequent urination
- Headaches
Hidden Lifestyle Factors That Impact Hormones
Beyond the key hormones above, there are less obvious lifestyle factors that can heavily influence your hormonal balance. These underlying contributors are often overlooked, but they can have a major impact on how your body feels, functions, and responds.
- Chronic Stress - Long-term stress doesn’t just affect your mood - it keeps cortisol elevated, which can disrupt sleep, insulin sensitivity, and fat metabolism.
- Sleep Quality - Sleep regulates appetite hormones like leptin (which tells you you’re full) and ghrelin (which increases hunger). Poor sleep = increased cravings and less energy to stay active.
- Nutrient Gaps - Key nutrients like magnesium, iodine, selenium, and B vitamins are essential for hormone production and balance. Deficiencies can disrupt thyroid function, insulin regulation, and energy production.
- Gut Health - The gut microbiome helps regulate oestrogen and inflammation. An imbalanced gut can impact hormone clearance and contribute to bloating, cravings, and mood swings.
How to Support Your Hormones and Metabolism: Daily Habits That Make a Big Impact
Hormones play a crucial role in nearly every system of the body, from metabolism and mood to immune response and reproductive health. But in the pace of modern life, the simple habits that support hormonal balance are often overlooked. By incorporating a few key practices from the list below, you can help bring your hormones back into balance.
Here are some daily habits that you can start with:
Support insulin sensitivity
- Prioritise protein and healthy fats at each meal to reduce blood sugar spikes.
- Don't be afraid of complex carbs - include whole grains (quinoa, brown rice), legumes (lentils, chickpeas), non-starchy vegetables (broccoli, zucchini), and whole fruits in your diet. These foods cause a slower rise in blood sugar levels compared to high-glycemic index foods.
- Walking after meals, particularly within the first 60-90 minutes, can help manage post-meal blood sugar spikes.
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Get enough sleep. Aim for 7-8 hours of quality sleep each night. Getting sufficient sleep plays a role in blood sugar control and overall health.
Regulate your cortisol
- Get morning sunlight to reset your circadian rhythm and cortisol pattern.
- Practice relaxation daily – try breathwork, meditation, or restorative yoga.
- Add high quality adaptogens like Ashwagandha KSM-66 to support resilience under stress
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Limit high-intensity workouts if you're feeling burned out; choose walking, Pilates or yoga instead.
Nourish your thyroid
- Plant-based diets are associated with a reduced risk of hypothyroidism compared to an omnivorous diet, particularly in women
- Ensure dietary iodine intake (iodised salt, seaweed, eggs) – essential for hormone production.
- Ensure enough selenium and zinc (found in Brazil nuts, shellfish, and pumpkin seeds) to convert T4 to active T3.
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Manage stress. Cortisol and your thyroid are closely linked together.
Support reproductive hormonal balance
- Eat cruciferous veggies (like broccoli, cauliflower, and kale) to support oestrogen detox.
- Reduce xenoestrogens from plastics, fragrances, and processed foods.
- Support progesterone with healthy fats, B vitamins, and magnesium.
- Incorporate strength training – helps regulate hormone levels and reduce visceral fat.
- Prioritise gut health - fibre and probiotics help metabolise excess hormones through digestion.
When to Seek Help
If you’re experiencing persistent fatigue, irregular periods, hair loss, mood changes, or stubborn weight gain, it’s worth speaking to a health professional. These can be signs of hormonal conditions like PCOS, thyroid dysfunction, or insulin resistance.
References
- Rahman MS, Hossain KS, Das S, et al. Role of Insulin in Health and Disease: An Update. Int J Mol Sci. 2021;22(12):6403. Published 2021 Jun 15. doi:10.3390/ijms22126403 https://pmc.ncbi.nlm.nih.gov/articles/PMC8232639/
- Van der Valk ES, Savas M, van Rossum EFC. Stress and Obesity: Are There More Susceptible Individuals?. Curr Obes Rep. 2018;7(2):193-203. doi:10.1007/s13679-018-0306-y https://pmc.ncbi.nlm.nih.gov/articles/PMC5958156/
- Teixeira PFDS, Dos Santos PB, Pazos-Moura CC. The role of thyroid hormone in metabolism and metabolic syndrome. Ther Adv Endocrinol Metab. 2020;11:2042018820917869. Published 2020 May 13. doi:10.1177/2042018820917869 https://pmc.ncbi.nlm.nih.gov/articles/PMC7238803/
- Mazza E, Troiano E, Ferro Y, et al. Obesity, Dietary Patterns, and Hormonal Balance Modulation: Gender-Specific Impacts. Nutrients. 2024;16(11):1629. Published 2024 May 26. doi:10.3390/nu16111629 https://pmc.ncbi.nlm.nih.gov/articles/PMC11174431/
