Balancing Hormones for Energy, Mood, and Weight Management

By Randa Majrouh

Do your energy levels fluctuate throughout the day?

Do you rely on coffee just to function?

Maybe your moods shift unpredictably, or no matter what you do, your weight won’t budge.

These are issues I see in the clinic almost daily - they're not uncommon! Problems with low energy, persistent fatigue, mood changes, and weight issues often stem from hormonal imbalances. As the majority of people I see are women dealing with hormonal problems, fertility concerns or early parenting, I see firsthand how key hormones affect energy, mood, and metabolism. Understanding how your hormones interact in the body and what influences the balance of hormones can be a helpful step towards improving your well-being.

The Key Hormones Affecting Energy, Mood & Weight

Our bodies rely on a delicate interplay of hormones to function optimally. When even one hormone moves out of the healthy range, it can have a ripple effect on our overall health. Here are some of the most influential hormones:

Cortisol

The primary stress hormone, cortisol helps regulate energy, metabolism, and inflammation. Chronic stress can drive cortisol too high, leading to fatigue, weight gain (especially around the abdomen), and mood swings. Conversely, low cortisol levels can result in burnout and poor stress resilience.

Insulin

This hormone controls blood sugar levels. Insulin imbalances contribute to energy crashes, sugar cravings, and stubborn weight gain. Insulin resistance, if left unchecked, can lead to metabolic disorders like diabetes.

Thyroid Hormones (T3 & T4)

The thyroid is the body’s metabolic powerhouse. Low levels (hypothyroidism) can cause fatigue, weight gain, sluggish digestion, and brain fog. High levels (hyperthyroidism) may trigger anxiety, restlessness, and weight loss.

Estrogen & Progesterone

These reproductive hormones significantly impact mood, sleep, and fat distribution. High estrogen (estrogen dominance) can cause PMS, irritability, and weight gain, while low estrogen often leads to fatigue, brain fog, and dry skin. Progesterone is often referred to as a "calming hormone" or "relaxing hormone" because it has a mildly sedative and anti-anxiety effect on the body, promoting sleep and reducing stress. This hormone also plays a significant role in a woman's fertility, healthy menstrual cycle and pregnancy.

Testosterone

While commonly associated with men, testosterone is also important for women, supporting muscle tone, metabolism, and motivation. Low levels can cause fatigue, low libido, and difficulty building strength, whereas high levels (often seen in PCOS) can contribute to acne, weight gain, and mood swings.

Melatonin

The sleep hormone, melatonin governs our circadian rhythm. Poor sleep habits, blue light exposure, and stress can disrupt melatonin production, leading to restless nights and daytime fatigue.

What Influences Hormonal Balance?

Hormones don’t act in isolation. They are constantly responding to lifestyle factors such as stress, diet, sleep, and environmental toxins. Understanding these influences can help us take control of our hormonal health:

1.   Stress Levels

Chronic stress keeps cortisol elevated, draining energy reserves and leading to fatigue, cravings, and mood instability. Long-term stress can also suppress thyroid function and disrupt reproductive hormones, impacting fertility and menstrual cycles.

2.   Sleep Quality

Poor sleep elevates cortisol while reducing melatonin, which interferes with the body's ability to recover and regulate other hormones. Deep sleep is crucial for restoring balance to growth hormone, testosterone, and thyroid function.

3.   Blood Sugar & Food Choices

Processed foods and high sugar intake spike insulin, leading to energy crashes and weight gain. Additionally, certain food sensitivities or gut imbalances can subtly disrupt hormone levels. A well-functioning gut microbiome is essential for metabolising estrogen and reducing inflammation.

4.   Environmental Toxins

Endocrine-disrupting chemicals (EDCs) found in personal care products, plastics, household cleaners, and even food packaging can mimic hormones and throw the body off balance. Substances like parabens and phthalates, commonly found in cosmetics and detergents, contribute to estrogen dominance, thyroid dysfunction, and adrenal stress.

How to Naturally Support Hormonal Balance

The good news is that simple lifestyle shifts can go a long way in supporting hormonal harmony:

Manage Stress

Incorporate relaxation practices like meditation, deep breathing, and acupuncture to regulate cortisol levels.

Prioritise Sleep

Minimise blue light exposure before bed, establish a consistent sleep schedule, and get morning sunlight to support natural melatonin production.

Eat Whole, Nutrient-Dense Foods

A diet rich in quality protein, healthy fats, fibre, and fermented foods (such as yogurt, sauerkraut, and kefir) supports stable insulin and estrogen levels.

Support Liver Detoxification

The liver plays a vital role in hormone metabolism. Eating cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), drinking herbal teas, and reducing alcohol intake can assist in detoxification.

Reduce Endocrine Disruptors

Opt for natural skincare, chemical-free makeup, and organic household products to minimise toxin exposure.

Consider Herbal & Nutritional Support

Adaptogenic herbs, targeted supplements, and acupuncture can help restore hormonal balance and vitality.

Is a Detox Right for You?

A gentle detox can sometimes be beneficial for reducing toxin load and supporting liver function. However, detoxing is not a one-size-fits-all solution and can actually increase stress on the body if done incorrectly. When you come to see me for a naturopathic consultation we will assess your unique needs and if a detox is beneficial, I'll guide you through the process safely.

Find Out What’s Really Going On

This information may have given you some insights or hinted at what's contributing to your low energy, moods or weight issues. If you suspect your hormones may be a big factor in these symptoms, then seeking expert advice and professional support is the next step.

As a naturopath and acupuncturist focused on women’s health and fertility, I take a holistic approach to treating hormone imbalances, integrating acupuncture, herbal medicine, and lifestyle modifications to restore balance. If you're ready to take the next step in reclaiming your health, I’d love to help.

Book a consultation today and start feeling your best.