Balancing hormones one bite at a time

You are what you eat, but so are your hormones. The popular phrase isn’t just a favorite of doctors or diet culture influencers—it holds real scientific weight. The foods you choose every day can directly influence your body’s hormonal balance, impacting everything from energy levels and metabolism to stress, sleep and mood.

Hormonal regulation starts with macronutrients, like fat and protein, said Taylor Cryus, MS, RD, LD, CNSC, registered dietitian at Texas A&M University Health Services, part of Texas A&M Health. Fats and proteins help synthesize hormones and act as the building blocks for steroid hormones like estrogen and testosterone.

Fat tissue is an endocrine tissue, Cyrus explained. It releases hormones and helps with the conversion of testosterone into estrogen, in both men and women. When the balance of fat is impacted, so is the conversion and production of hormones, as well as insulin production and use.

“When you don’t have enough fat in your diet, it can disrupt the production of hormones, which can wreak havoc on your hormonal balance,” Cyrus said, cautioning against ultra low-fat diets.

On the other hand, a diet that is too high in fat can lead to elevated levels of the hormones leptin, insulin and estrogen, she said. It can also affect fertility. In at least one study, mice placed on a very high-fat diet stopped having regular reproductive cycles.

Too much sugar can also throw off nutritional balance and impact hormones, said Hilda Ramirez, RN, CDCES, health educator at the Texas A&M Health Coastal Bend Health Education Center. Consuming excessive sugar without maintaining a balance of other macronutrients can cause your body to produce too much insulin. Years of insulin overproduction could lead to insulin resistance, a condition that causes extreme inflammation, high cortisol levels and excess androgens. Children with insulin resistance typically experience initially accelerated growth that then tapers off prematurely. They can also experience delayed or absent puberty, especially in girls.

When lifestyle changes alone aren’t working to reverse imbalanced hormone and insulin levels, medications—along with a healthy diet and exercise—can aid in regaining homeostasis. Medications such as Metformin and GLP-1 receptor agonists, like Ozempic and Zepbound, help the body more efficiently utilize the insulin it produces, lowering the risk of developing type 2 diabetes and other related diseases that are often linked to chronic hormonal illnesses, such as polycystic ovary syndrome (PCOS). These medications can also aid in developing healthy habits by decreasing cravings or appetite. Reducing insulin levels also brings down overall inflammation and cortisol levels, Ramirez said, which can help the body resume healthy hormone production.

Along with a diet of balanced macronutrients, a healthy gut microbiome is also important for hormones. Supplemental probiotics are OK, Cyrus said, but health care professionals agree on a “food first” philosophy and recommend incorporating probiotic-rich foods like yogurt, kimchi and sauerkraut.

To reverse—and prevent—hormonal disruption, Cyrus recommends a diet high in protein, fiber and probiotics, paired with a healthy amount of carbs and fat to ensure gentle increases in blood sugar, rather than sharp spikes. Vegetables and fruits are also critical for overall health.

To ensure your diet works for your individual needs, Ramirez suggests altering your macronutrients with medical advice. She said hormonal health is a balancing act that can be tricky without the proper tools—but it doesn’t have to be difficult.

“You have a little tool pouch, and you have all your tools in there to help take care of yourself,” she said. “But your body is like a car. And what makes a car run? Gasoline. Well, the human body is the same way. Our gasoline is carbohydrates. They fuel the body. It’s just about finding that balance for your height, weight and activity level.”