You’re eating right, exercising regularly, and doing everything by the book – but the scale still won’t budge. Sound familiar? If you’re struggling with stubborn weight loss, your hormones could be the hidden culprit. In this eye-opening video, Dr. Mark Hyman reveals the three most common hormonal imbalances that sabotage weight loss efforts and how to fix them.
Insulin: The Fat Cell Fertilizer
When it comes to weight gain and disease, insulin is public enemy number one. This master hormone acts like a “fat cell fertilizer,” telling your body to store calories as fat rather than burn them for energy.
The key to regulating insulin and shifting from fat storage to fat burning? According to Dr. Hyman, it’s all about what you eat. His latest book, “Eat Fat, Get Thin,” lays out a plan for optimizing insulin through strategic dietary changes – think more healthy fats, fewer refined carbs and sugars.
The Thyroid Factor: Is Your Sluggish Metabolism to Blame?
If you feel tired, sluggish, and cold all the time – and can’t lose weight no matter what you do – low thyroid function could be to blame. Thyroid issues affect a staggering 1 in 5 women and 1 in 10 men, yet over half of cases go undiagnosed.
What causes thyroid problems? Dr. Hyman points to several factors:
- Gluten sensitivity, which triggers autoimmune thyroid disease in some people
- Environmental toxins and heavy metals that interfere with thyroid function
- Nutrient deficiencies, especially iodine, selenium, zinc and omega-3 fats
- Inadequate testing and treatment by conventional doctors
To assess your thyroid health, Dr. Hyman recommends a comprehensive panel including TSH, free T3, free T4, reverse T3, and thyroid antibodies. If you’re deficient, targeted supplementation and hormone replacement can help reboot your metabolism.
Stress and Cortisol: The Surprising Mind-Body Weight Gain Connection
Can you really think yourself thin – or fat? According to Dr. Hyman, the answer is a resounding yes. Stress and stressful thoughts activate metabolic pathways that promote weight gain and insulin resistance, regardless of what you eat.
The key player in the stress-weight gain connection is cortisol, your body’s main stress hormone. While cortisol is essential for quick bursts of energy (think running from a tiger), chronically elevated levels can lead to:
- Increased belly fat
- High blood sugar and insulin resistance
- Muscle loss and decreased metabolism
- Cravings for sugary, fatty comfort foods
To tame cortisol and reduce stress, Dr. Hyman recommends several strategies:
- Challenging stressful thoughts and beliefs
- Practicing active relaxation through deep breathing, meditation, or yoga
- Taking a sauna or hot bath to “discharge” stress from the body
- Making time for loved ones and social connection
Estrogen Overload: A Surprising Cause of Weight Gain in Men and Women
When you think of estrogen, “female hormone” probably comes to mind. But excess estrogen can cause weight gain and “feminizing” effects in both sexes – think man boobs, belly fat, and low libido.
What causes estrogen overload? Dr. Hyman points to several factors:
- Diet high in sugar, refined carbs, and alcohol (which spike estrogen production)
- Gut issues that impair estrogen detoxification and excretion
- Environmental toxins (xenoestrogens) that mimic estrogen in the body
To balance estrogen levels, Dr. Hyman recommends a fiber-rich, low-sugar diet, daily bowel movements, and minimizing alcohol and toxin exposure. Ground flaxseeds are an especially potent estrogen-balancing superfood.
Low Testosterone: Not Just a Male Problem
While often considered a “male hormone,” testosterone is essential for both sexes. Low levels can lead to muscle loss, weight gain, fatigue, brain fog, bone loss, and low libido in men and women.
Testosterone declines naturally with age, but several lifestyle factors can speed its descent:
- Diets high in sugar and refined carbs
- Lack of exercise and excess body fat
- Chronic stress and sleep deprivation
- Environmental toxins and medications (like statins)
To naturally boost testosterone, Dr. Hyman recommends a nutrient-dense, higher-fat diet (your body needs cholesterol to make sex hormones!), regular strength training, stress reduction, and plenty of quality sleep.
The Bottom Line
If you’re doing everything “right” but still can’t seem to lose weight, it’s time to look beyond calories in, calories out. Hormonal imbalances are often the missing piece of the weight loss puzzle – and the good news is, they’re highly treatable.
To balance your hormones and finally release stubborn pounds, try these expert tips:
- Eat an insulin-balancing diet rich in healthy fats, fiber, and clean protein
- Test and treat low thyroid function with targeted nutrients and medication
- Tame cortisol and reduce stress through relaxation practices and joyful human connection
- Balance estrogen with a gut-healing, low-toxin lifestyle and plenty of flaxseeds
- Boost testosterone naturally through smart dietary and lifestyle upgrades
Remember, weight loss isn’t just about what you eat or how much you sweat. By understanding the hormonal forces that govern your metabolism – and how to naturally optimize them – you can finally achieve the healthy body composition you deserve.
Frequently Asked Questions
How do I know if my hormones are imbalanced?
Common signs of hormonal imbalance include unexplained weight gain, fatigue, mood changes, skin issues, irregular periods, and low libido. However, the only way to know for sure is to test. Work with a functional medicine practitioner to assess your thyroid, cortisol, and sex hormone levels.
Can hormone replacement therapy help with weight loss?
In some cases, bioidentical hormone replacement (under medical supervision) can aid weight loss by correcting severe imbalances. However, optimizing hormones through diet and lifestyle should always be the first line of defense. HRT is not without risks and isn’t appropriate for everyone.
How long does it take to balance hormones and see weight loss results?
This varies widely from person to person, but most people begin noticing positive changes within a few weeks of implementing hormone-balancing diet and lifestyle strategies. Be patient and consistent – it may take several months to fully reset your hormonal rhythms and see dramatic physical changes. The journey is worth it!