Topics covered in this article:

1. Insulin
2. Leptin
3. Ghrelin
4. Cortisol
5. Thyroid hormones
6. Sex hormones - oestrogen, testosterone and progesterone
- Takeaway

Hormones play a crucial role in regulating various bodily functions, including weight management. Understanding how your hormones can impact your weight can help you to develop effective strategies for maintaining a healthy weight.

Our articles are always evidence-based and oriented to a Personalised Health approach, and we aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article we’ll look at which hormones impact weight management, what their functions are in the body, the benefits of sufficient levels, the problems of imbalances, and we will offer some strategies to help you optimise your hormonal balance.

Which hormones impact weight management?

The key hormones involved in weight management include insulin, leptin, ghrelin, thyroid hormones, and the sex hormones. Each of these hormones has distinct functions and exerts an influence on different bodily functions including metabolism, appetite, and fat storage.

Many different factors can disrupt hormonal balance. It is important to limit exposure to endocrine-disrupting chemicals found in plastics, pesticides, and personal care products. Choose natural and organic products to reduce the intake of synthetic chemicals that can interfere with hormone production and balance.

Let’s take a closer look at the hormones that can impact weight management.

1. Insulin

Insulin is produced by the pancreas and plays a critical role in regulating your blood sugar levels. It facilitates the uptake of glucose into cells for energy production and stores excess glucose as glycogen in the liver and muscles, to be used when you need more energy.

Benefits of sufficient levels: proper insulin function ensures blood sugar levels remain stable, preventing both hyperglycaemia (high blood sugar) and hypoglycaemia (low blood sugar). This stability is crucial for balancing energy levels and overall metabolic health.

Problems of imbalances: insulin resistance is a condition where your cells become less responsive to insulin. This can lead to higher blood sugar levels and eventually the development of type 2 diabetes. Insulin resistance is often associated with obesity and can contribute to further weight gain due to the body’s inefficient use of glucose and subsequent increased fat storage.

How can you optimise insulin balance?

Diet: consuming a balanced diet rich in whole grains, lean proteins, and healthy fats can help maintain stable blood sugar levels.
Exercise: regular physical activity improves insulin sensitivity.
Weight management: losing excess weight can reduce insulin resistance.

2. Leptin

Leptin is produced by fat cells and signals your brain to regulate appetite and energy balance. It essentially tells the brain when to stop eating by inducing satiety.

Benefits of sufficient levels: adequate leptin levels help maintain a healthy body weight by preventing overeating and promoting energy expenditure.

Problems of imbalances: leptin resistance occurs when the brain no longer responds to leptin signals, often seen in people with obesity. This can lead to overeating and weight gain, as the brain mistakenly believes the body is starving.

How can you optimise leptin balance?

Diet: eating whole, unprocessed foods can help maintain leptin sensitivity.
Sleep: getting adequate sleep improves leptin function.
Exercise: regular physical activity enhances leptin sensitivity.

3. Ghrelin

Ghrelin, known as the ‘hunger hormone’, is produced in the stomach and works to increase appetite by signalling your brain to promote food intake. It is also thought to play an important role in metabolic balance by decreasing fat utilisation.

Benefits of sufficient levels: normal ghrelin levels help signal when it’s time for you to eat, ensuring adequate energy intake for bodily functions.

Problems of imbalances: elevated ghrelin levels can lead to increased hunger and overeating, contributing to weight gain. This often happens after weight loss, making it challenging to maintain the reduced weight.

How can you optimise ghrelin balance?

Diet: eating balanced meals with sufficient protein and fibre can help manage ghrelin
levels.
Sleep: adequate sleep helps regulate ghrelin production.
Stress management: reducing stress can lower ghrelin levels.

4. Cortisol

Cortisol, known as the ‘stress hormone’, is produced by the adrenal glands and helps regulate metabolism, immune response, and stress. It mobilises energy by increasing the availability of glucose.

Benefits of sufficient levels: proper cortisol levels are essential for responding to stress, maintaining energy balance, and supporting metabolic functions.

Problems of imbalances: chronic, prolonged high cortisol levels, often due to sustained stress, can lead to increased appetite and cravings for high-fat, high-sugar foods. This can result in weight gain, particularly abdominal fat, and contribute to conditions like metabolic syndrome.

How can you optimise cortisol balance?

Stress management: practices like yoga, meditation, and deep breathing can help to
lower cortisol levels.
Sleep: ensuring adequate sleep helps regulate cortisol production.
Exercise: moderate, regular exercise can help keep cortisol levels in check.

5. Thyroid hormones

Thyroid hormones (T3 and T4) are produced by the thyroid gland and regulate metabolism, energy production, and growth.

Benefits of sufficient levels: normal thyroid function ensures efficient metabolism, energy balance, and proper development and growth.

Problems of imbalances: hypothyroidism (low thyroid hormone levels) can slow metabolism, leading to weight gain, fatigue, and other metabolic issues. Hyperthyroidism (high thyroid hormone levels) can increase metabolism, causing weight loss and other health problems.

How can you optimise thyroid hormone balance?

Diet: consuming sufficient iodine, selenium, and zinc supports thyroid health.
Regular check-ups: Monitoring thyroid function through regular medical check-ups can help identify and then manage imbalances.
Medication: if diagnosed with thyroid disorders, medications can help regulate hormone levels.

6. Sex hormones - oestrogen, testosterone and progesterone

The sex hormones – oestrogen, testosterone and progesterone play significant roles in reproductive health, muscle mass, and fat distribution.

Benefits of sufficient levels: balanced oestrogen levels support bone health, cardiovascular function, and fat distribution, particularly in women. Adequate testosterone levels maintain muscle mass and strength, especially in men. Balanced progesterone levels play a vital role in reproductive health and wellbeing. Sufficient progesterone helps counterbalance oestrogen, preventing oestrogen dominance, which can lead to weight gain, particularly in the abdominal area.

Low oestrogen levels, as seen during menopause, can also lead to weight gain, particularly around the abdomen. Low testosterone levels can result in reduced muscle mass and increased fat accumulation in men. Low progesterone can contribute to weight gain, due to increased water retention and fat storage, as well as anxiety, irregular menstrual cycles, and fatigue.

How can you optimise sex hormone balance?

Nutrition: consuming balanced whole foods, including healthy fats, whole foods, and lean protein, as well as sufficient vitamins and minerals, particularly vitamin B6, magnesium and zinc.
Exercise: regular strength training can help maintain muscle mass and support hormone balance.
Stress management: stress-reducing activities such as yoga, meditation, deep breathing exercises, and mindfulness. Chronic stress increases cortisol levels, which can disrupt progesterone production.
Medical support: hormone replacement therapy or other medical interventions may be recommended by your health practitioner to address significant imbalances.

Takeaway

Hormones significantly influence weight management by regulating appetite, metabolism, and energy balance. Imbalances in hormones like insulin, leptin, ghrelin, cortisol, thyroid hormones, and sex hormones can lead to weight management challenges.

Understanding the role of these hormones and implementing strategies to optimise their balance can help you maintain a healthy weight. This includes a balanced diet, regular physical activity, stress management, adequate sleep, as well as medical interventions when necessary. Focusing on optimising your hormonal balance can help you achieve effective and sustainable weight management.

If you would like to find out more about optimising your hormonal health, our Personalised Health practitioners will support you, recommending positive, sustainable lifestyle choices tailored to your individual health circumstances and goals.

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Article references

This article is based on scientific evidence, written by experts, and fact-checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, and honest and to present both sides of the argument.

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