Hormone Series Part 4: Hormone Harmony – How to Rebalance for Weight, Mood, Sleep and Metabolism

If you’ve been following this hormone series, you’ll already know that weight isn’t just about calories in versus calories out. It’s about so much more. Hormones play a powerful role behind the scenes, influencing how hungry you feel, how well you sleep, how energised you are, and how easily your body stores fat.

In this final part of the series, we bring all the pieces together. From insulin and cortisol to leptin, ghrelin, thyroid and sex hormones, these chemical messengers are meant to work together like a well-rehearsed orchestra. But more often than not, they behave more like a dysfunctional rock band, crashing into each other, missing cues, and throwing everything off beat.

When even one hormone is out of balance, the others tend to follow. That’s when you start feeling stuck. Weight gain, cravings, brain fog, poor sleep, anxiety, bloating, mood swings, and fatigue are all signs that your internal harmony has gone out of tune.

The good news? You can absolutely get it back. Let’s explore how.

How Hormones Work Together (Or Against Each Other)

They constantly influence and respond to one another. Think of them as dominos standing up; one imbalance will cause the others to wobble.

Cortisol, for example, rises when you’re stressed. However, this doesn’t just affect your stress levels; it also raises blood sugar, triggering the release of insulin. Insulin, in turn, can suppress leptin, the hormone that tells you you’re full. That then affects ghrelin, the hormone that tells you you’re hungry. Before you know it, you’re on an energy rollercoaster and wondering why your cravings are out of control despite your best efforts. 

Low thyroid function is another classic example. It slows your metabolism, but it also reduces your ability to clear oestrogen, which can lead to bloating, mood swings, and further weight gain. And if insulin is running high from a sugary diet or stress, that can increase leptin levels to the point where your brain stops listening to its signal entirely. That’s called leptin resistance, and it makes you feel like you’re always hungry, even when you’ve eaten. 

These are just a few of the countless connections that make hormonal health such a complex and fascinating topic.

Here’s a quick recap of our key hormonal players. I have given a very basic overview as often these hormones have more than these simple roles, but it will help you understand a little more.

And guess what? Each of these hormones affects the others.

• Cortisol raises blood sugar → triggers insulin → blocks leptin.
• Low thyroid slows metabolism → reduces oestrogen detoxification → worsens weight gain.
• High insulin = high leptin = leptin resistance = ghrelin goes wild.

It’s a tangle. But it’s one we can start to untangle with simple, consistent lifestyle shifts.

Feeling Stuck? This Could Be Why

If you’re eating well, exercising regularly, and still not seeing results, you’re not alone. Many people come to me saying they’re doing everything “right” yet still feel tired, puffy, or unable to shift the weight.

It might be that your hormones are the missing piece of the puzzle, especially if you’re over 40, feeling wired at night and groggy in the morning, or noticing changes to your cycle, skin, mood, or digestion.

This is particularly true during perimenopause and menopause, when progesterone begins to decline and oestrogen starts to fluctuate. These shifts can heighten cortisol levels and worsen insulin resistance. It’s why the strategies that used to work, skipping meals, pushing harder in the gym, or cutting calories, now seem to backfire. 

How to Support Hormone Balance Naturally

Getting back on track is often about stripping things back and giving your body what it truly needs. The key is to be consistent, which, yes, does include weekends! Here’s how to get started.

·       Focus on Food Quality Over Quantity. Forget about calorie counting. Your hormones respond significantly more to the quality of food than to its quantity. Focus on a diet of real food, which includes plenty of fresh vegetables, good-quality protein (check this as we often overestimate how much protein we consume), healthy fats (yes, fat is good for you, but must be real natural fats, not processed), fibre-rich foods and plenty of water. This helps regulate blood sugar, reduce inflammation, and support gut health and hormone production simultaneously.

·       Eat Enough Protein. As you know from reading our protein series (if you haven’t done so already, check it out!), protein is your hormone’s best friend. It helps regulate ghrelin, keeps you full, supports lean muscle mass, and steadies blood sugar. Aim for a decent serving, at least 20 to 30 grams, with every meal. This is especially important if you’re active or in midlife, as protein needs increase as we age.

·       Lower Refined Carbs and Sugars. All carbs are converted to glucose, but refined carbs (such as white bread, pasta, pastries, and cereal) spike insulin levels higher and faster and disrupt leptin and ghrelin signals. Opt for lower-starch, vegetable-based, higher protein meals that are gentle on your metabolism and kind to your hormones.

·       Build Balanced Meals. Aim to include protein, healthy fats and fibre in every meal. This simple formula keeps your blood sugar steady, reduces cravings, and leaves you feeling satisfied for longer.

·       Manage Stress. Daily stress impacts nearly every hormone. High cortisol interferes with insulin, ghrelin, leptin, thyroid and even sex hormones. Small changes like daily breathwork, grounding outside in the morning, switching off screens in the evening, and creating a calming bedtime routine can help your nervous system reset.

·       Rebuild Your Circadian Rhythm. Our hormones follow a daily rhythm. Cortisol should rise in the morning and fall by night, while melatonin increases in the evening to support sleep. Aim for morning sunlight exposure, a consistent sleep schedule, and no blue light late at night. These small tweaks can improve everything from energy and mood to metabolism and weight regulation.

·       Fill in Nutrient Gaps. Many people are unknowingly deficient in nutrients needed for hormone health. Low levels of B vitamins, magnesium, vitamin D, omega-3 fatty acids, and zinc can disrupt your system. Testing or personalised supplements can make a big difference, especially during midlife or periods of chronic stress.

·       Heal the Gut. Your gut and hormones are closely linked. Inflammation, sluggish digestion or dysbiosis can disrupt oestrogen clearance, nutrient absorption and hormone signalling. A gut-friendly diet that includes fibre, polyphenols and fermented foods can help restore this balance. As we have discussed previously, please note that not everyone suits a high-fibre, high-fermented foods diet, especially if there are gut issues, including overgrowths. These foods could make symptoms worse. In some cases, stool testing or a short protocol may be helpful.

·       Move in a way that Suits your Hormones. If cortisol is high, long cardio sessions or bootcamp-style workouts might leave you more depleted than energised. Choose exercises that build strength and promote calmness, such as walking, Pilates, yoga, or slow strength training. For women in perimenopause, resistance training becomes especially important for maintaining metabolism, bone health, and muscle mass.

·       Consider Functional Testing.  If things still feel off despite your best efforts, functional testing can help identify where the imbalance lies. The DUTCH Plus test provides a comprehensive overview of your cortisol rhythm, sex hormones, melatonin, and more. GI-MAP testing can help identify gut issues, while blood sugar monitoring can reveal patterns of insulin resistance. These tests can remove the guesswork and help guide a tailored plan.

Signs You’re Back in Balance

When hormones start to realign, the shifts are often subtle at first but powerful over time. You may notice you feel full after meals again. Your cravings settle. Sleep becomes deeper, more refreshing. Your mood steadies, energy returns, and your clothes fit better around the waist. For those still menstruating, cycles may become more regular or less symptomatic. Skin often clears and digestion improves.

These are all signs that your internal systems are beginning to trust you again and respond accordingly.

It’s Not You. It’s Your Hormones (But You Can Help Fix Them)

If you’ve ever felt like your body is working against you, know this: it isn’t. It’s trying to protect you in the only way it knows how — even if those efforts leave you feeling drained, foggy or frustrated.

The old advice of eating less and moving more doesn’t always apply when hormones are out of sync. And it’s not a lack of willpower that’s the problem. It’s often a combination of inflammation, nutrient depletion, chronic stress, and confusion stemming from years of conflicting messages.

You are not broken. You are tired. And your body is calling out for support, not punishment.

With the right food, rest, movement and care, your body can find its way back to balance. And when it does, things begin to shift — not just on the scales, but in how you feel, think, sleep, move and live.

Thank you for joining me on this four-part journey on hormones. If you missed the earlier articles on protein, insulin, or cortisol, you could catch up via the links below. And remember, you don’t need to do everything at once. Choose one change that feels doable today. Then do it again tomorrow.

Your hormones are always listening. Let’s give them something good to respond to.

By Sarah Flower, Nutritionist.