How to make positive changes to correct Hormonal imbalances

Making specific changes to our exercise and nutrition habits and choices can be introduced to reverse high/low hormonal imbalances.

Below we highlight examples of hormonal imbalances and the changes we can make to correct them.

Low Testosterone

  • Cardio Resistance Training, e.g HIIT, DYNA – Meta Cardio
  • Dark chocolate (80%) cocoa *
  • Foods/vitamins with zinc
  • Lean Meats
  • Good Carbs
  • Drink 4-8 glasses of water a day
  • Mood Enhancing Exercise
  • Getting 7 hours sleep
  • Eat Regularly

Low Human Growth Hormone

  • Cardio Resistance Training
  • High Protein Foods *
  • Increased Fat Metabolism through correct fat and Omega 3 fatty acids *
  • Decreased blood sugar levels through consuming less refined carbs and sugary foods
  • Reduce caffeine intake
  • Drink 4-8 glasses of water per day
  • More sleep to aid repair and recovery of muscles and bone
  • Don’t skip breakfast

Low Estrogen

  • cardio resistance training can balance out estrogen levels
  • Increase fibre intake (fibre binds to old estrogen, cleaning it out leading to better balance)
  • Reduce Dairy Intake
  • Eat more complex carbs and protein
  • Drink 4-8 glasses of water per day
  • Reduce stress to reduce risk of food allergies 

High Insulin

  • Increase inactivity
  • Regular exercise, particularly cardio resistance training
  • Reduce sugary foods and drinks
  • Reduce high GI foods (that are quickly broken down to sugar e.g. cakes/sweets), saturated fats that improve cortisol release
  • Drink 4-8 glasses of water a day
  • Drink Green Tea
  • Reduce Stress

High Cortisol

  • Increase inactivity
  • Start regular exercise, particularly cardio resistance training
  • Avoid excess caffeine
  • Avoid trans-fat that stimulate high cortisol release
  • Drink 4-8 glasses of water per day
  • Reduce stress
  • Try Meditation/Acupuncture
  • Get more sleep, 7-8 hours
  • Avoid Alcohol
  • Avoid/Stop smoking