The Quick-Start Guide to Rebalancing Your Hormones (8 Simple Steps)

Written by Annalise May
Posted September 20, 2018 at 4:41PM

Hormone Reset

Hormones are some of the most important chemicals in your entire body.

If you’re like most people, when you hear the word “hormone,” you probably only think of estrogen and testosterone.

They’re the best known, but they are far from the only ones.

In fact, there are approximately 80 identified human hormones, all of which work together to regulate your mood, growth, hunger, sleep, libido, energy, metabolism, digestion, temperature, and more.

You can think of them like “chemical messengers” traveling around your body, telling it what to do and when to do it.1

All of your hormones originate in your endocrine system, a network of glands and organs distributed around your body. Signaled by the brain, the endocrine system secretes hormones directly into the blood (in fact, the word “endocrine” means “to secrete internally”).2

The endocrine system is composed of eight different parts: the thyroid, two adrenal glands, the thymus, the pancreas, the pineal gland, the pituitary gland, and the ovaries (women) or the testes (men).

These eight organs affect every single cell in your body. Without them, you simply couldn’t function.  

Which means understanding the roles of these major hormones and how to naturally retain their healthy balance is one of the easiest ways you can take control of your health!

As endocrinologist John Wass says in his short film, The Fantastical World of Hormones:

Hormones are a crucial part of our biology and to understand them is to better understand ourselves.

A History of Hormones

Despite the importance of the endocrine system, it was actually one of the last bodily systems to be discovered by medicine.

And it has a very colorful history. As John Wass says in his documentary:

How we unraveled the ways hormones work is one of the most fascinating stories in the whole history of medicine.3

Funnily enough, it all started with opera.

This is the voice of a male opera singer, Alessandro Moreschi (for those unable to listen, it is a soprano opera singer).

Did you notice how his voice didn’t break?

It’s because he was a castrato: a male opera singer castrated as a child, before puberty, in order to retain his soprano or alto range.

Due to the lack of growth hormone in castrati bodies, their bones and joints didn’t harden.

Without the hormonal signals to stop the growth process, the bones of the castrato kept on growing past what was normal, typically resulting in an enormous chest and long limbs.

The castrati were highly valued for their distinct voices, and the practice continued all the way up until the late 19th century.

And even though scientists understood that the testes were somehow connected to maturation and sexual characteristics, they didn’t know how.

It would take more time and a duo of backyard roosters before the mystery would be solved.

In 1848, Dr. Arnold Berthold castrated two of his backyard roosters. Almost immediately, their red combs shrank and withered, and the roosters lost all interest in the hens.

When he castrated two more roosters, Dr. Berthold noticed the same thing. However, when he implanted a testicle back into the guts of the roosters, all of a sudden their combs re-stiffened and they started chasing hens again.

The results of Dr. Berthold’s ad hoc experiments gave scientists the first inkling that certain organs might be responsible for secretions that were important to the body’s regulatory processes.  

The study of hormones would truly take off after Ernest Starling, a professor of physiology at University College London, UK, first coined the term in 1905.

Over the next 100 years, there would be an explosion in hormone research.

Scientists would isolate — and discover the function of — the roughly 80 hormones that are known today.

How Hormones Work

As mentioned above, hormones are produced by endocrine glands.

And each hormone has a specific “target cell.”

Hormones act on their target cells to change the way they behave or perform a specific task.

This is where the “hormone” got its name: from the Greek term “hormone,” which means “to excite” or “set in motion.”4

For example, when adrenaline is secreted, it causes your heart to beat faster.

Another hormone, gastrin, acts on target cells to produce stomach acid when you are eating certain foods. Each target cell responds only to the signals of their specific hormone.5

Another way to understand the hormone circulation process is to compare a hormone to a radio signal.

When the hormone is released into the bloodstream, you can compare the receptors, which are present in the target cells, to an antenna.

Without the antenna, there would be no signal received from the hormone, and no music would play.

When these circulating hormones are processed and excreted from the body, the signaling ends.6

The way hormones function throughout the body is truly incredible.

Some stimulate the release of other hormones, while others only act on one small, specific area of the body.

These actions all occur on different timelines.

For example, the release of adrenaline can kick your heart rate up for a couple of minutes, while the daily minimal release of estrogen can build up reactions that last within the body for years.7

Signal Interruption

Now that you understand how hormones signal processes throughout the body, you need to learn how these signals can misfire or be blocked and cause harmful imbalances.

Along any point in the hormone signal pathway, things can go wrong.

The consequence is a loss of hormonal homeostasis throughout the body.

The effects could be as small as hot flashes or as severe as type II diabetes.

Several factors affect your hormone function, such as your lifestyle, environment, and natural aging.

Within endocrinology, one of the first real breakthroughs into the effects of hormonal imbalances emerged with the study of “fat hormones.”8

In 1998, a molecular geneticist discovered that leptin, now considered the “satiety hormone,” was produced by fat cells.9

Leptin tells your brain when you are satisfied and to stop eating.

The interesting thing about leptin is that it is secreted by fat cells.

Therefore, the more fat cells you have, the higher your leptin levels.

When your leptin levels increase, your appetite is suppressed until excess weight is lost.

This process represents how crucial leptin levels are to healthy weight control.

When this feedback loop goes wrong, excess weight gain occurs.

Let me ask you this: Have you ever dieted and exercised with no results?

Many doctors believe that leptin resistance is to blame for weight-loss failure in obese patients.

Research has revealed that the more fat cells you have, the higher your baseline leptin levels.

When your baseline leptin levels are consistently high, your body becomes leptin-resistant.

The satiety signals are no longer sent to your brain, and you eat beyond your necessary caloric intake. This leads to obesity.

This is just one example of how your lifestyle can stimulate a hormonal imbalance throughout your body.

Additional factors that affect hormonal function include:

  • Your genetics (birth defects, mutations)
  • Health conditions (diseases, infections, allergies, intolerances, and more)
  • Stress (emotional and physical)
  • After-effects of bodily trauma (surgery, radiation, side effects of medication, and other medical procedures)
  • Endocrine-disrupting chemicals, or EDCs (BPA found in plastics, the chemical DDT present in insecticides, and more)10

The Hormones You Should Know

Leptin and its satiety signal are one example of how hormones function.

Let’s look at some other important hormones and how they work together to function throughout the body:

  • Testosterone: Stimulates male sex drive, sexual development, sperm production, and muscle and bone mass.
  • Estrogen: Stimulates female sexual development, menstruation, pregnancy, memory, and anti-aging processes.
  • Progesterone: Influences female sexual development, menstruation, and pregnancy.
  • Pregnenolone: Plays a role in strengthening memory and stress resistance.
  • Cortisol: Affects stress resistance, energy production, mood stability, and anti-inflammatory processes.
  • Vitamin D (believe it or not, this is a hormone produced by the kidneys): Necessary for bone, muscle, and heart health, immune system function, metabolism, and brain health and function.
  • Melatonin: Contributes to brain and heart health, immune system function, and sleep cycles.
  • Insulin: Stimulates the transfer of glucose from your blood into your cells for proper energy usage, fat storage, and regulation.
  • Ghrelin: Stimulates hunger signal to the brain.
  • Thyrotropin-releasing hormone (TRH): Stimulates release of thyrotropin hormone from thyroid gland that regulates the metabolism of every cell in the body.
  • Adrenaline: Activates “fight or flight” response (increases heart rate, dilates blood vessels, releases glucose).

Who… Me?

Could your hormones be out of balance?

Maybe you haven’t had any trouble managing your weight...

But unfortunately, there are many different symptoms and ailments that come with a hormonal imbalance.

Some of the symptoms can even look like another disorder or problem.

So, how can you really tell?

Let’s examine some of the most common side effects of hormone imbalances.

Testosterone

Testosterone

Testosterone is arguably the most important hormone for men’s health.

This hormone is responsible for regulating libido and erectile function, muscle and bone health, and overall mood and body composition.11

Low testosterone can be identified by a blood value of less than 300 nanograms per deciliter (ng/dL) on a routine blood test, as identified by the American Urology Association (AUA).12

Some of the noticeable effects of low testosterone include:

  • Fatigue
  • Irritability
  • Depression
  • Erectile dysfunction
  • Low sex drive
  • Reduced lean muscle mass, increase in body fat
  • Muscle weakness
  • Hot flashes
  • Unexplained hair loss
  • Insomnia and other sleep disturbances13

If these problems weren’t enough, low testosterone can be a risk factor for diabetes, obesity, other metabolic syndromes, and cardiovascular disease.

It can also shorten overall life span.

Research has shown that men with low testosterone do not live as long as those with normal levels of testosterone.14

And low testosterone does not solely affect men.

It is also a concerning condition in women and can cause decreased sexual satisfaction and desire, depressed mood, fatigue, and muscle weakness.15

Estrogen

Estrogen

Estrogen, the female sex hormone, affects not only the tissues of the breast and uterus but also the heart, brain, liver, and bone tissues.

High levels of estrogen can increase the risk of breast cancer and heart disease in both men and women.

An estradiol (E2) blood test can reveal if your estrogen levels are healthy.

A normal E2 level for women is between 15 and 350 pictograms per milliliter (pg/mL), and a normal E2 level for men is 10 to 40 pg/mL.16

Your doctor may also test your urine to examine how well your body is eliminating estrogen from the body.

Symptoms of low estrogen in women include:

  • Depression
  • Night sweats
  • Hot flashes
  • Painful sex
  • Vaginal dryness
  • Poor concentration/brain fog
  • Recurrent bladder infections17

Symptoms of high estrogen in men:

  • Low libido and erectile dysfunction
  • Fatigue
  • Decreased muscle mass and weakness
  • Increased belly fat
  • Depression18

Vitamin D

Sunshine

Vitamin D is, in fact, a hormone, not a vitamin.

It is produced in the skin as a response to direct sunlight and absorbed from naturally occurring food sources in a healthy diet.

It is responsible for the absorption of calcium into the bloodstream and also plays a role in keeping inflammation levels low throughout the body.

Vitamin D affects the behavior of bone cells and is necessary for the development of new bone in both children and adults.19

Unfortunately, vitamin D deficiency is very common. In 2011, more than 41% of adults were deficient in Vitamin D.20

Healthy levels of vitamin D are between 20 and 50 ng/mL on a routine blood test.

A vitamin D deficiency can look like:

  • Fatigue
  • Depression
  • Erectile dysfunction
  • Soft bones, osteoporosis, or frequent breaks and fractures
  • Muscle weakness21

It is understood that a vitamin D deficiency can also lead to the following ailments:

  • Autoimmune diseases (type I diabetes, multiple sclerosis, lupus, rheumatoid arthritis, and more)
  • Skin cancer risk
  • Heart disease risk
  • Cognitive disorders (Alzheimer’s, Parkinson’s, schizophrenia, and more)
  • Frequent infections
  • Obesity
  • Inflammatory bowel disease
  • Type II diabetes risk
  • Asthma
  • Allergies22

Have you ever wanted to get outside in the sun more than you do now?

Cortisol

Cortisol

Your body’s balanced regulation of cortisol is important for healthy sleep/wake cycles, as well as stress regulation.

When you are in a high-stress situation and your fight-or-flight reaction kicks in, your body should naturally bring your cortisol levels back down when the stressful event has passed.

The trouble comes when you suffer from chronic stress. Your body isn’t given the opportunity to recover and you maintain a high cortisol level throughout the day and night.

Cortisol levels are highest right after waking up in the morning, and these levels should decline slowly throughout the day.

They naturally drop slightly before bedtime, allowing you to sleep.

Your doctor can test for normal cortisol levels with a blood sample. Results within a normal range are between 6 and 23 micrograms per deciliter (mcg/dL) when taken in the morning.23

When your cortisol levels are out of balance, you may experience:

  • Daytime fatigue with energy bursts at night
  • Trouble staying asleep
  • Cravings for sugary and salty foods
  • Difficulty losing weight
  • Headaches
  • Low sex drive
  • Inability to handle stress
  • Mood swings
  • Issues regulating blood sugar
  • Asthma and allergies
  • Lowered immune system function
  • High blood pressure
  • Rapid weight gain
  • Brain fog (impaired cognitive function)24

Along with these symptoms, scientists believe that cortisol (similar to leptin) plays a part in weight-loss resistance.

Cortisol affects the metabolism and how glucose is digested.

High cortisol results in high blood sugar levels, increasing the secretion of the hormone insulin to remove the excess glucose.

As a result, this poor blood sugar regulation makes weight loss difficult because this excess glucose is stored as fat.25

Insulin

Insulin

Insulin plays a role in the body’s glucose regulation and fat storage.

Insulin is secreted by the pancreas, a large gland behind the stomach, which aids in digestion.

People with insulin resistancealso called prediabetes, have cells that do not use insulin properly.

Having an unbalanced insulin level can lead to type II diabetes, blood vessel damage, stroke, and heart disease if left untreated.26

A fasting serum insulin level can be obtained with a routine blood test. Normal levels are less than 100 mg/dL.27

Some symptoms you may experience if your insulin levels are out of balance include:

  • Fatigue after meals
  • Poor memory
  • Caffeine dependence
  • Cravings for sweets
  • Feeling hungry after a meal
  • Blurred vision
  • Shakiness, jitters, or tremors when meals are missed
  • Irritability and/or lightheadedness when meals are missed
  • Eating sweets with continuous sugar cravings
  • Increased belly fat
  • Increased thirst and appetite
  • Difficulty losing weight
  • Frequent urination28

Insulin production is also related to estrogen and testosterone levels.

Insulin resistance has been linked to increased estrogen and testosterone in women (producing symptoms such as menstrual cycle disruption and ovarian cysts) and a decrease in testosterone and increase in estrogen in men (producing excessive breast tissue and erectile dysfunction).

Thyroid Hormones

Thyroid hormones, such as TRH mentioned above, thyroxine (T4), and triiodothyronine (T3), are required by every cell in our bodies to function properly.29

The following body systems rely on balanced thyroid levels:

  • Metabolism
  • Heart rate
  • Digestion
  • Muscle control
  • Brain development
  • Bone maintenance

Due to the numerous areas affected, thyroid hormone dysfunction displays a wide variety of symptoms:

  • Fatigue
  • Cold hands and feet
  • Excessive sleepiness
  • Weight gain, weight-loss resistance
  • GI disturbances (constipation)
  • Depression, lack of motivation
  • Morning headaches
  • Thinning hair on the scalp and eyebrows
  • Excessive hair loss and brittle nails
  • Brain fog and cognitive dysfunction
  • Dry, puffy skin
  • Unexplained infertility30

The progression of an untreated under- or overactive thyroid is incredibly dangerous and can lead to heart failure or a coma.

There are several blood tests that can indicate either an overactive thyroid gland or sluggish thyroid. Discuss all of your options with your doctor.

Pregnenolone

Pregnenolone

Pregnenolone is a neurosteroid that contributes to improved cognitive and memory function.

It may also have protective effects against schizophrenia.31

This hormone is synthesized in the adrenal glands.

Unfortunately, pregnenolone naturally declines with age.

If you are significantly lacking pregnenolone, you could be suffering from “adrenal fatigue.”

Some symptoms of low pregnenolone include:

  • Irritability or mood swings
  • Weight gain
  • Anxiety
  • Fatigue
  • Poor memory
  • Sleep issues or insomnia
  • Brain fog32

Because the production of pregnenolone is connected to the levels of sex hormones, estrogen and testosterone, as well as cholesterol levels and the hormone progesterone, your doctor should decide how to test for this deficiency. There are several blood test options available.

Melatonin

You’ve probably heard of melatonin before.

You may have even taken it last night to sleep.

Melatonin is responsible for the modulation of steroid hormones such as cortisol.

It reduces high levels of these hormones, which reduces stress and anxiety and triggers the release of serotonin and dopamine, improving your mood and your sleep.33

It is also considered a powerful antioxidant and affects the body’s temperature as well as weight management.

You may recognize these symptoms if you are lacking melatonin:

  • Daytime sleepiness
  • Social withdrawal
  • Irritability
  • Insomnia34

A continuous lack of melatonin has shown to be a risk factor for sleep disorders, mood and behavior disorders, cancer, and cardiovascular disease.

To Summarize…

Hormonal balance is vital to the operation of every system in the body.

Let even one symptom go unchecked, and you may be dealing with some serious consequences.

The good news is...

Almost all of these symptoms are reversible!

You just have to restore your body’s natural hormonal homeostasis.

Now, there are medical treatments for hormonal imbalances, such as medications and other expensive interventions.

However, these can come with their own scary side effects.

The good news is that most imbalances are treatable with lifestyle changes.

So we’ve gone ahead and put together a special hormonal reset protocol that you can follow to reset, rejuvenate, and rebalance your hormones naturally.

Ready? Let’s dive in.

The Hormone Reset Protocol

Endocrine System

1. Diet Changes

The foods you consume affect your hormone balance more than you may expect.

While having a healthy and balanced diet has infinite health benefits, making certain additions to and subtractions from your current regimen could also help balance your hormones!

ADD Healthy Fats: Adding various healthy fats to your diet helps to reduce insulin resistance and regulate appetite, even in those who are overweight, obese, or diabetic.

Essential fats also keep your inflammation levels low and boost your metabolism!

Try:

  • Coconut oil: It is well-known for hormone health and reduces inflammation. Try adding a tablespoon to your morning coffee in the blender (it’s like a latte but healthier!).35
  • Avocados: They help improve heart health and add lots of nutrients to your diet.
  • Grass-fed butter: Grass-fed animal products are great natural sources of omega 3s.
  • Wild-caught salmon: Salmon also helps to lower inflammation and is a great source of omega-3 fatty acids, which are good for the brain.  

Avoid highly refined oils such as:

  • Vegetable oil
  • Peanut oil
  • Canola oil
  • Soybean oil
  • Margarine
  • Corn products

ADD Fiber: Soluble fiber (think strawberries, apples, carrots, lentils, oats, and more) also reduces insulin resistance and stimulates other hormones, such as leptin, that tell your brain you are full.

ADD Eggs: This superfood helps regulate your appetite by lowering insulin levels! Recent studies have shown that adding eggs to a low-carb diet improved insulin levels and enhanced the health of those at risk for heart problems.36

ADD Green Tea: Green tea is one of the healthiest drinks you could choose. Research reveals that green tea could reduce insulin in those with obesity and diabetes and increase insulin sensitivity in healthy people! Try one to three cups a day.37

ADD Protein: Make sure you’re getting enough protein! Adequate daily consumption helps to maintain testosterone levels and lean muscle mass.

AVOID Blood Sugar Spikes: These put a strain on your pancreas and contribute to unpredictable insulin levels. Avoid simple sugars or waiting too long between meals without eating.

AVOID Refined Carbs, Sugars, and Processed Food: Yes, that’s right... high fructose corn syrup, white bread, and all of the highly processed foods we love. Research has repeatedly shown that diets high in refined carbs and sugar, especially fructose, contribute to insulin resistance and conditions such as prediabetes and obesity. Too much sugar as refined carbs has also been shown to cause estrogen spikes.38

AVOID Alcohol and Caffeine: Alcohol has been shown to lower testosterone in men and cause estrogen spikes in men and women.39 As much as we love our coffee, too much caffeine can take our system out of balance. Caffeine increases average day and nighttime levels of cortisol (stress hormone).40

AVOID Over- or Under-eating: It is no surprise that consistently eating too much or too little spurs hormonal shifts. Overeating increases insulin resistance over time, and under-eating can increase levels of cortisol (which actually promotes weight gain). Under-eating also may trigger insulin resistance, an effect similar to diabetes.41

2. Nutritional Supplementation

There’s only so much we can control with our daily food intake.

In a perfect world, we would never have to supplement with anything!

But if you cannot implement all of the suggested diet changes outright, consider supplementing to “fill in the blanks.”

It’s amazing what a few changes can do for your hormones.

Try Maca: Have you heard of it? It’s a root that has been known for its libido and fertility-enhancing effects. It reduces the negative effects of menopause in women and increases testosterone levels in men. It is also said to improve mood, physical performance, endurance, and cognitive function.42

Add a Probiotic: Research has shown that if you have a lack of healthy probiotic bacteria in your intestines, you are more likely to have diabetes, obesity, and the dysregulation of the hormones leptin, ghrelin, and insulin.43 Probiotics can help to repair a damaged gut, which in turn balances these hormones.

Take Vitamin D: Earlier, you learned the role of vitamin D in the endocrine system, to keep inflammation levels low and promote bone growth. While sunlight is the best way to restore your body’s level of vitamin D, people who stay inside or live in dark areas are suggested to supplement with about 2,000–5,000 IU of vitamin D3 daily!44

These are just a few supplements to consider. A well-balanced, whole-food diet is always suggested as the optimum way to get nutrition.

Avoid letting your body become malnourished so it can perform at its best!

3. Try Adaptogen Herbs

Have you ever heard of adaptogens?

Adaptogen herbs assist the body in handling high stress levels.

Say you’re just having one of those weeks at work, and your body is pumping cortisol nonstop.

You can’t sleep, your thoughts are racing, and you feel off-kilter...

Proponents of adaptogen herbs explain that they bring the body back from adrenal dysfunction to homeostasis.

One adaptogen advocate explains:

Sometimes life feels like trying to hold on to a firehose that’s going full blast- it’s intense to say the least. Adaptogens have a grounding effect, almost like adding weights to my body while I hold the hose so that I have more stability and control.45

Ashwagandha: Improves thyroid function, recalibrates the adrenal glands, and balances adrenaline, cortisol, and progesterone.

Holy basil: Protects organs and tissues against hormone-disrupting chemicals, such as pollutants and heavy metals. Relieves stress by regulating cortisol levels. It is also a treatment for headaches, stomachaches, the common cold, and even snakebites.

For more information about adaptogen herbs, click here.

4. Try Essential Oils

Do you have a diffuser in your office yet?

The aromatic compounds of essential oils not only smell good but actually promote hormone balance.

Essential oils can be used on your skin, diffused or sprayed in your home, or consumed.46

Here are some popular oils that have hormone-balancing properties:

Clary sage: Clary sage contains natural phytoestrogens that regulate estrogen levels. It is also used as a remedy for depression and anxiety.

Fennel: Fennel promotes healthy digestion and reduces autoimmune reactions, resulting in the improvement of thyroid disorders. It is also beneficial for reducing inflammation.

Lavender oil: Lavender has been used for emotional balance. It inspires healthy sleep, a key for balancing hormones. It treats mood swings, stress, and anxiety.

Sandalwood: Sandalwood promotes relaxation, stress reduction, and an increased sex drive. The peaceful state this aroma influences results in overall stress reduction, balancing cortisol levels.

Thyme: Thyme relieves health issues such as infertility, PCOS, fibroids, menopause, and insomnia by improving progesterone production.47

5. Emotional Regulation

A key to naturally regulating your hormones is coping with any emotional dysregulation you may be experiencing.

Your emotions and hormones are inevitably linked.

Stress increases cortisol levels, which put pressure on every organ in the body.

Unregulated cortisol levels also affect the release of serotonin and dopamine in the brain, which play a vital role in your sleep and mood.

Chinese medicine believes that holding onto frustration, resentment, and impatience can lead to liver disease, which results in estrogen imbalance.48

Say mood swings or insomnia begin as a symptom of your imbalance.

Now you may be more likely to eat refined carbs and sugars, which disrupt the balance of insulin in your body.

It’s easy to see how quickly this can go downhill, right?

Here are some easy tips to de-stress your daily life:

  • Practice gratitude: Engaging in daily reflection is a way to practice self-care. Take a couple minutes to yourself a day to review what you are grateful for. You may feel your blood pressure drop instantly.
  • Mindfulness meditation: Mindfulness, the practice of focusing on the present moment, has been scientifically proven to mitigate symptoms of depression and anxiety.49 Try a short mindfulness meditation exercise to train your brain in this peaceful practice.
  • Spend time outdoors: Research has shown that those who spend at least 30 minutes a week outside have a lower risk of depression and heart disease.50 Even just one walk with your dog could cure the blues!
  • Some other ideas:
    • Try acupuncture
    • Get a massage
    • Take a yoga class
    • Go on a walk
    • Listen to your favorite music
    • Spend time with your pet

6. Improve Your Sleep

You may have read our sleep protocol on how to cheat to get a good night’s sleep.

You will not regret trying it to get at least eight hours a night!

For hormone regulation, sleep is more important than ever.

Losing sleep is one of the worst things you can do for hormonal balance.

Cortisol levels naturally ebb and flow within 24 hours to regulate your sleep cycle.

In fact, it is ultimately regulated around midnight.

If you don’t sleep enough to get this break from your body’s flight or fight response, your cortisol levels will remain high.

You will also be looking at possible glucocorticoid level changes, which regulate the levels of inflammation throughout the body.51

Poor sleep and chronic stress will inevitably lead to lower immune function, anxiety, depression, weight gain, and more.

7. Regular Exercise

Do you know about high-intensity interval training (HIIT) exercise?

It is an exercise regimen that is designed to help you build muscle while burning fat.

Short, intense bursts of exercise are followed by short recovery periods to condition your body, burn more fat and calories than typical cardio, and do this all in less time than a standard workout routine.52

HIIT exercise helps to increase testosterone throughout the body and regulate growth hormone levels.53

If you’re intimidated by HIIT, don’t worry.

Slow, restorative walking is relaxing and helps lower your blood pressure, pulse, and cortisol levels.54

Any movement practice you decide to include in your daily routine will enhance your hormone regulation!

8. Avoid Disruption Chemicals

Endocrine system disruption from exposure to environmental contaminants has terrifying additive and synergistic (think worse-than-additive) effects!

Research has shown that exposure to polychlorinated biphenyls (PCBs) alters thyroid hormone balance.55

Some examples of everyday items with PCBs according to the EPA include:

  • Cable insulation
  • Oil-based paint
  • Floor finish
  • Caulking
  • Plastics
  • Old electrical devices56

Other chemicals that pose a risk to the endocrine system include:

  • BPA (bisphenol-A) changes thyroid hormone receptors and can bind to estrogen processes. It is found in:
    • Food with plastic containers
    • Canned food
    • Feminine hygiene products
    • Eyeglass lenses
    • Sports equipment
    • Dental filling sealant57
  • Phthalates have been shown to disrupt the male reproductive system and negatively affect sperm count in animals. They are found in:
    • Medical devices
      • IV equipment
      • Blood bags and infusion tubing
    • Vinyl flooring
    • Nail polish
    • Hair spray
    • Perfumes58

Precautions

Before making any major changes to your health routine, contact your doctor.

Your doctor can provide different types of tests to identify exactly how your hormones may be out of balance.

Evaluate the medications you are taking. Check the side effects of all of your medications — some of these have hormone-altering effects. Do not stop taking a medication without consulting your doctor.

Some serious health conditions can result in hormonal imbalance, such as cancer or autoimmune diseases.

Be cognizant of when you don’t feel like yourself and when you need to see a professional.

Remember, your health comes first!

Final Thoughts

Medicine has come a long way since endocrinology’s birth.

We now know that hormones are the body’s “chemical messengers.”

When these messages misfire or are interrupted, hormonal imbalances can wreak havoc on the body.

The negative effects of hormonal imbalances include symptoms ranging from the uncomfortable to the severely dangerous.

You may not notice fatigue, low sex drive, hair loss, loss of muscle mass, mood changes, insomnia, and many of the other symptoms until it’s too late.

Luckily, the most common hormonal imbalances can be cured without expensive medication or nasty treatments.

In fact, you can restore your endocrine system to its full vitality naturally, starting today.

Simply follow the Hormone Reset Protocol we’ve outlined and take back control of your health!

Hormonal Reboot Cheat Sheet

  • Diet changes
    • Add healthy fats, fiber, eggs, green tea, and protein
    • Avoid blood sugar spikes, refined carbs and sugars, alcohol and caffeine, processed foods, and over- or under-eating!
  • Nutritional supplementation
    • Try maca, probiotics, and vitamin D
  • Try adaptogen herbs
    • Look for ashwagandha and holy basil
  • Try essential oils
    • We like clary sage, fennel, lavender, sandalwood, and thyme
  • Emotional regulation
    • Practice gratitude, mindfulness meditation, and spend time outdoors
  • Improve your sleep
  • Regular exercise
    • HIIT or walking
  • Avoid disruption chemicals
    • No PCBs, BPA, or phthalates

To your health,

annalise-may-signature

Annalise May
Contributing Editor, Clear Health Now

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