Hormones control almost everything in your body - from metabolism and blood sugar levels to mood and energy. Imbalances can lead to weight changes, fatigue, mood swings, and even serious conditions like diabetes or PCOS.

Here's how to keep your hormones in check:

• Eat whole foods: Focus on nutrient-rich options like leafy greens, healthy fats, and seeds.
• Exercise regularly: Combine strength training with cardio to boost hormone health.
• Manage stress and sleep: Poor sleep and high stress disrupt hormone balance – aim for 7–9 hours of quality rest and practise relaxation techniques.
• Track your health: Tools like continuous glucose monitors (CGMs) provide real-time insights into how food, exercise, and lifestyle affect your hormones.

Balancing hormones is key to improving physical and mental health. This guide explains how hormones work, common issues like PCOS and menopause, and actionable steps to naturally restore balance.

How hormones function in your body

Your endocrine system operates as a complex chemical messaging network, with hormones serving as signals that regulate many bodily functions. Even in tiny amounts, these chemicals influence processes like metabolism and stress response.

The basics of hormone function

The endocrine system is made up of glands that release hormones into the bloodstream. These hormones travel to specific target cells, delivering instructions to regulate bodily functions. Even in small quantities, they can cause significant changes, showcasing their efficiency.

There are over 50 hormones in your body, each with a distinct role in maintaining health and balance. The key hormone-producing glands include the hypothalamus, pituitary, thyroid, parathyroids, adrenals, pineal gland, and reproductive organs (ovaries or testes).

Main hormones for metabolism

Several hormones play a central role in managing metabolism and energy levels:

For example, during stress, cortisol prompts the liver to release glucose while signalling the pancreas to reduce insulin and increase glucagon. This coordinated response ensures steady energy levels throughout the day. Recognising how these systems work can help identify early signs of imbalance.

Signs of hormone problems

Hormonal imbalances can lead to a wide range of symptoms. For instance, research shows that polycystic ovary syndrome (PCOS) affects 10 million women worldwide, with 65–70% of cases involving insulin resistance.

Here are some common signs of hormone-related issues:

This understanding underscores the importance of tools like continuous glucose monitors, which can help track and manage hormonal and metabolic health effectively.

Major hormone-related health issues

Hormonal imbalances can disrupt your body's metabolism in various ways, making early detection and action crucial. Let’s dive into some of the most common hormone-related conditions.

PCOS and hormonal imbalance

Polycystic Ovary Syndrome (PCOS) affects up to 15% of women during their reproductive years. This condition leads to hormonal shifts that impact both metabolism and reproductive health.

PCOS is characterised by high androgen levels, insulin resistance, and chronic low-grade inflammation. Hormonal changes during menopause can also significantly affect metabolic health.

Menopause and hormonal shifts

Metabolic syndrome is more common in postmenopausal women, affecting 32-58% of this group – much higher than in premenopausal women.

As oestrogen levels decline, several metabolic challenges emerge:

The gradual development of insulin resistance further complicates these hormonal shifts.

Insulin resistance: What to know

Insulin resistance happens when muscle, fat, and liver cells stop responding effectively to insulin, making it harder to control blood sugar levels.

For individuals with prediabetes, the risk of developing diabetes within 5-10 years is as high as 50%. Key warning signs include waist measurements over 40 inches for men and 35 inches for women.

These interconnected conditions underscore how vital it is to address hormonal imbalances early. Lifestyle changes, regular health monitoring, and proactive care can make a big difference. Reliable tools are essential for tracking these hormonal shifts and acting promptly.

Steps to improve hormone health

Understanding how hormones function is just the beginning. Here are practical tips to help regulate hormones and support overall metabolic health.

Foods that support hormonal balance

What you eat plays a big role in maintaining hormonal balance.

Here’s a quick breakdown of food categories and their benefits:

Pairing a nutrient-dense diet with exercise can further boost hormone health.

Check out the top 5 foods to support healthy hormones and feel your best through every stage.

Exercises that impact hormones

Exercise isn’t just about fitness; it also influences hormone levels. Weight training, for example, helps increase hormones that support fat burning and muscle maintenance.

Here are some exercise tips for hormone balance:

• Focus on resistance training with high volume and short rest periods
• Incorporate moderate-to-high intensity workouts targeting large muscle groups
• Add regular cardio sessions, which can increase FGF21 levels up to three times more than strength training.

Sleep and stress: Hidden hormone disruptors

Diet and exercise are crucial, but without proper sleep and stress management, hormone health can still suffer.

Here’s how sleep and stress affect hormones:

Tools to track hormone health

Technology now plays a key role in monitoring and managing hormone health. Devices like continuous glucose monitors (CGMs) offer a powerful way to understand how your body reacts to food, exercise, and other daily factors, complementing earlier lifestyle strategies.

Blood sugar monitoring basics

CGMs measure glucose levels in the interstitial fluid, providing real-time insights into blood sugar trends.

Here's how CGMs compare to traditional glucometers:

These features make CGMs a valuable tool for creating tailored health programs based on your unique data.

Vively's monitoring program

Vively takes CGM data a step further by combining it with personalised coaching. Their plans include:

Cameron Hyde, a Vively user, shares:

"I had considered just buying the CGM and using the freestyle libre app directly, but vively is definitely worth it for all the scientific context and data integration it provides. The app is very insightful".

For a comprehensive approach to hormone health, consider integrating multiple data sources:

• CGM data: Offers instant feedback on how food and activity affect your body.
• Sleep metrics: Use wearables like Oura or Fitbit to monitor sleep quality.
• Activity data: Track workouts with devices like Apple Watch or Garmin.
• Nutrition logging: Record meals and dietary habits with apps.

Learn how using a continuous glucose monitor (CGM) can support hormone balance by revealing how your body responds to food, stress, and daily habits.

Research shows that CGM users with Type 1 and Type 2 diabetes experience fewer low blood sugar episodes and improved A1C levels. Combining these insights with other health metrics can help support hormonal balance and metabolic health goals.

Conclusion

Balanced hormones play a key role in maintaining metabolism, energy levels, mood, and overall health. Hormonal imbalances can increase the risk of conditions like osteoporosis, heart disease, and metabolic disorders.

A strong approach to hormone health rests on three main areas: Diet and Lifestyle, Stress Management, and Monitoring and Technology.

Diet and lifestyle

The foundation of hormone health starts with proper nutrition. Incorporating protein-rich foods and healthy fats – like those found in avocados and fatty fish - along with 7–9 hours of quality sleep and consistent physical activity can make a big difference in hormone regulation.

Stress Management

Dr Michelle Woolhouse of Vively emphasises the importance of managing stress:

“Stress plays a huge role in how our hormones, sleep, and blood sugar behave. One of the best things you can do is create simple daily rituals—whether it’s walking, deep breathing, or taking time for yourself. These small moments of calm can make a big difference to your overall health.” 

Monitoring and technology

Lifestyle changes are even more effective when paired with accurate monitoring. Tools like continuous glucose monitors (CGMs) help track how your body reacts to food and activity. Combined with detailed tracking and expert guidance, these tools allow for a personalised approach to managing hormone health.