Hormones And Weight. What’s Actually Going On Inside Your Body

For a long time I thought hormones were something that happened to other people.

Like
“Her hormones are messed up.”
“After pregnancy your hormones change.”
“I can’t lose weight because hormones.”

It sounded vague. Almost mystical.
And honestly, a little like an excuse.

Then I started digging into the science.
And then into real life.

Here’s the truth most people don’t hear:

Hormones are not a switch that’s either broken or perfect.
They’re a conversation your body is having with your lifestyle 24/7.

Let’s talk about what hormones actually are, how they affect weight, and what you can realistically influence without turning your life into a biohacking experiment.

What Hormones Actually Are

Hormones are chemical messengers.

They’re released by glands (like your thyroid, pancreas, ovaries, adrenal glands) and travel through your bloodstream telling different tissues what to do.

Think of them as emails your body sends internally:

• “Store energy.”

• “Release energy.”

• “You’re hungry.”

• “You’re full.”

• “Stress mode on.”

• “We’re safe now.”

They don’t work alone.
They work in networks.
And weight is influenced by many of them at the same time.

That’s why “fix your hormones” is not a useful instruction.

The Hormones Most People Blame For Weight Gain

Let’s demystify the usual suspects.

Insulin

Insulin helps move glucose from your blood into your cells so it can be used for energy or stored.

When people say “insulin makes you fat”, they’re oversimplifying.

Insulin is necessary to live.
The issue is often insulin resistance, where cells stop responding as well.

What can worsen insulin resistance over time:

• chronic overeating

• lots of ultra processed food

• low physical activity

• poor sleep

• chronic stress

What helps improve insulin sensitivity:

• regular movement (especially strength training and walking)

• enough protein

• fibre from plants

• not constantly grazing all day

It’s not about eliminating carbs.
It’s about improving how your body handles them.

Cortisol

Cortisol is your main stress hormone.

Short term, it helps you cope.
Long term, constantly elevated cortisol can:

• increase appetite

• push cravings toward sugary and fatty foods

• increase water retention

• make fat loss harder, especially around the midsection

Cortisol doesn’t rise because you ate pasta.
It rises because your life feels like an endless to do list with no off switch.

Managing cortisol is rarely about supplements.
It’s about sleep, recovery, boundaries and nervous system regulation.

Leptin And Ghrelin

These two run your hunger signals.

• Ghrelin

• says “I’m hungry.”

• Leptin says “I’m full and we have enough energy stored.”

Chronic dieting, poor sleep and large weight loss attempts can disrupt how these signals feel.

That’s why after aggressive diets you might:

• feel hungry all the time

• feel unsatisfied even after eating

• regain weight easily

This isn’t lack of discipline.
It’s your body protecting itself.

Slow, sustainable changes help these hormones recalibrate over time.

Thyroid Hormones

Thyroid hormones regulate metabolic rate.

Yes, real thyroid disorders can affect weight.
But they are medical conditions, not something you self diagnose from Instagram symptoms.

If you suspect thyroid issues:

• unexplained fatigue

• hair loss

• cold intolerance

• unexplained weight changes

…that’s a doctor visit, not a detox.

For most people reading this, thyroid function is normal or only mildly affected by lifestyle factors like under eating and chronic stress.

Sex Hormones Estrogen And Progesterone

Especially relevant for women.

Fluctuations across the menstrual cycle can affect:

• appetite

• water retention

• energy

• cravings

• scale weight

This is normal.

It does not mean fat gain every month.

Perimenopause and menopause can change how your body responds to food and training, often requiring:

• more protein

• more strength training

• slightly lower tolerance for extreme diets

Again, this is adaptation, not failure.

The Biggest Hormone Mistake People Make

Trying to “hack” hormones while ignoring the basics.

I see this all the time:

• supplements instead of sleep

• detoxes instead of regular meals

• extreme fasting instead of stress management

• cutting food lower and lower “to fix insulin”

Hormones respond best to boring consistency.

Your body trusts patterns, not intensity.

What Actually Helps Hormonal Balance In Real Life

Not miracles. Not extremes. Just fundamentals done well enough.

1. Eat enough

Chronic under eating is one of the fastest ways to mess with hormones.

If your body thinks food is scarce, it will:

• increase hunger signals

• reduce energy expenditure

• hold onto weight harder

Eating adequately is hormonal care.

2. Prioritise protein and fibre

Protein supports satiety hormones and muscle.
Fibre supports gut health and blood sugar regulation.

Every meal doesn’t need to be perfect.
But most meals should include both.

3. Strength train

Strength training improves:

• insulin sensitivity

• muscle mass (which affects metabolic hormones)

• confidence and stress resilience

You don’t need brutal workouts.
Two or three sessions per week already make a difference.

4. Walk more

Walking is underrated hormone therapy.

It:

• lowers stress hormones

• improves glucose control

• supports digestion

• helps appetite regulation

It’s gentle enough to do often, which matters more than intensity.

5. Sleep like it matters Because it does

Sleep affects:

• insulin

• cortisol

• ghrelin

• leptin

One short night can increase hunger the next day.

Perfect sleep isn’t required.
But protecting it when you can is one of the highest return habits you have.

6. Reduce stress where possible and manage it where not

You can’t eliminate stress.
You can reduce its impact.

Short daily practices help:

• going outside

• slow breathing

• gentle movement

• not stacking restriction on top of exhaustion

Calm bodies regulate hormones better.

The SashaHealthy Take on Hormones

Hormones are not your enemy.

They are your body responding to the environment you place it in.

If that environment includes:

• constant dieting

• poor sleep

• high stress

• minimal recovery

…your hormones will act accordingly.

If that environment becomes:

• adequately fed

• reasonably active

• mostly rested

• emotionally supported

…your hormones start working with you instead of against you.

You don’t need to control every hormone.
You need to create conditions where your body feels safe enough to function well.

Science backed. Human proven.
No hormone hacks required.