20d • Give Advice
How to Influence Your Hormones Naturally
Simple Daily Habits for Fat Loss, Energy & Hormone Balance
1. Insulin - Regulates blood sugar & fat storage
- Eat protein & healthy fats
- Reduce added sugar & snacking
- Strength train 3x/week
2. Cortisol - Stress hormone; high levels lead to belly fat
- Walk daily (especially in nature)
- Deep breathing or meditation
- Cut caffeine after noon
- Prioritize 7-9 hrs of sleep
3. Leptin - Tells your brain you're full
- Sleep 7+ hrs nightly
- Eat real, whole foods
- Don’t over-restrict calories
4. Ghrelin - Signals hunger
- Keep consistent meal times
- Eat enough protein, you need to know the ideal amount for Your body
- Get quality sleep
5. Thyroid (T3, T4) - Controls metabolism
- Manage stress
- Avoid extreme low-calorie diets, it's another form of Stress
- Include food sourced iodine (seaweed), selenium (Brazil nuts)
6. Estrogen - Impacts fat storage & mood
- Eat fiber (greens, flax, chia)
- Sweat regularly (sauna, workout)
- Support gut & liver (bone broth, dandelion tea)
7. Progesterone - Calming, fat-burning hormone
- Lower stress (don’t skip meals that you should be having)
- Add healthy carbs in proper quantity
- Sleep deeply
8. Testosterone - Lean Muscle, motivation, libido
- Lift weights
- Get 7-9 hrs sleep
- Avoid excess sugar & alcohol
- Eat zinc-rich foods (beef, pumpkin seeds)
9. Melatonin - Sleep-wake hormone
- Get morning sunlight
- No screens 1-2 hrs before bed
- No bright lights 1-2 hrs before bed
- Sleep in total darkness
10. Serotonin & Dopamine - Mood & motivation
- Walk in sunshine
- Eat protein (turkey, eggs, salmon)
- Listen to music, laugh, connect with people
FitnHealthy Tip - Small daily choices shape your hormones.
And your hormones shape how you feel, eat, sleep, and burn fat.
How are you doing out of a score of hitting all 10?
Where could you get a bit better?
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How to Influence Your Hormones Naturally
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