21/10/2026
Everyone wants to balance their hormones. Almost nobody knows how they actually work.
It honestly frustrates me. I get hormone questions every week, and most of them start with a reel, a supplement ad or someone blaming cortisol for everything.
Truth is, for most people there's very little wrong with their hormones. Your body makes more than 50 of them, but only a few real levers matter. Pull those, and the rest mostly takes care of itself.
👇 What I see people do instead
👉 Buying "hormone balancing" supplements
👉 Blaming cortisol for their belly fat
👉 Cutting carbs because "insulin makes you fat"
👉 Sleeping 5 hours, then fighting cravings all day
👇 Here's how you influence the ones that matter
✅ Sleep
7-9 hours. A few short nights already raise your hunger hormone, lower your fullness hormone and make insulin work worse.
✅ Relaxation
Cortisol isn't the enemy, it's what gets you out of bed. The problem is stress that never switches off. Walk, get daylight, put the phone down.
✅ Food
Whole foods, enough protein, enough fibre, and enough food overall. Eating too little for too long is one of the surest ways to mess up your hormones.
✅ Hunger
That's hormones, not weak willpower. Protein and fibre boost your fullness signals. Ultra-processed food makes overeating easy.
✅ Fat intake
Your s*x hormones are made from cholesterol. Go very low-fat and testosterone can drop. Half Italian talking, but olive oil, nuts, eggs and oily fish are your friends.
✅ Insulin and weight
Insulin isn't the villain, it helps you store energy after a meal. Extra body fat and sitting all day make it work worse. Training and losing excess fat beat any supplement.
And yes, sometimes hormones really are the issue. Thyroid problems, PCOS, (peri)menopause. If you have symptoms, see a doctor and get properly checked.
But for most people: fix the basics first. Your hormones will follow.
