My Top 10 Tips for Balancing Hormones & Supporting Healthy Weight

As we know, our hormones play a pivotal role in our body composition, metabolism, and overall well-being. As we transition through different life stages, particularly into perimenopause and menopause, our hormonal balance can significantly impact weight, hunger, fat storage, and energy levels.

However, the good news is that we can support our hormones through mindful nutrition, movement, and lifestyle habits—benefiting not just midlife health but our well-being at every stage of life.

This week I have shred with you my

Top 10 Tips for Balancing Hormones & Supporting Healthy Weight

1. Choose the Right Carbohydrates

Lowering intake of refined carbs like white bread, pasta, and sugary snacks can help stabilize blood sugar and insulin levels. However, don’t eliminate carbs—opt for nutrient-dense, fiber-rich complex carbohydrates from whole grains, fruits, vegetables, and legumes to fuel your body while keeping hormones in check.

2. Cut Down on Added Sugars

Added sugars, particularly in processed foods and sugary drinks, can lead to insulin resistance, increased inflammation, and disrupted hunger hormones like ghrelin and leptin. Stick to naturally occurring sugars found in whole foods and be mindful of hidden sugars in packaged products.

3. Prioritise Protein

Protein is essential for maintaining muscle mass, stabilizing blood sugar, and keeping you satiated. Aim for 20–25g of protein per meal to support insulin sensitivity, reduce cravings, and maintain a strong metabolism.

4. Embrace Healthy Fats

Omega-3 rich foods like fatty fish (salmon, mackerel, sardines), seeds (chia, flax, hemp), walnuts, and omega-3 enriched eggs can lower cortisol levels, improve insulin function, and help regulate appetite. If needed, consider a high-quality omega-3 supplement.

5. Move Your Body Daily

Exercise is key for hormonal balance, metabolism, and long-term health. Aim for 150 minutes of cardiovascular exercise per week, plus at least two strength-training sessions to support muscle retention, metabolic health, and stress reduction.

6. Support Gut Health with Probiotics

A healthy gut microbiome plays a crucial role in digestion, immunity, and hormone balance. Add probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, miso, and tempeh to your diet to promote a balanced gut and lower cortisol levels.

7. Increase Fibre Intake

Fibre is not only great for digestion but also helps regulate blood sugar and appetite. Women should aim for 25–35g of fiberedaily from whole foods, or supplement with a mix of soluble and insoluble fibre if needed to maintain gut health and curb cravings.

8. Minimise Processed Foods

Highly processed foods contribute to inflammation, insulin resistance, and metabolic dysfunction. A whole-foods-based diet with minimal processed ingredients supports balanced hormones and overall health.

9. Prioritise Sleep Quality

Sleep is crucial for hormone regulation. Poor sleep increases cortisol, disrupts appetite hormones, and impacts metabolism. Aim for 7–9 hours of restorative sleep to support energy levels, cognitive function, and stress resilience.

10. Try Cinnamon, Apple Cider Vinegar & Magnesium

Certain natural compounds, such as cinnamon, apple cider vinegar, and magnesium, have been shown to help stabilize blood sugar, support insulin sensitivity, and promote relaxation. While they don’t directly cause weight loss, they can be beneficial tools in maintaining metabolic health.

Bonus: Dark Chocolate & Herbal Teas

Indulge in 70% cacao dark chocolate and black or green tea—both have been found to lower cortisol and improve stress responses, making them delicious and beneficial additions to a balanced lifestyle.

The Big Picture

By focusing on nourishing foods, movement, and mindful habits, we can support hormone balance, optimise metabolic health, and improve overall well-being—at every stage of life. The small, intentional choices we make today shape how we feel tomorrow. What step will you take today to support your body and mind?

Whether you're looking for a exercise & meal plans, guidance on navigating hormonal changes, or support in finding what truly works for your body right now—I'm here to help. Let’s create a personalised coaching plan that fits your needs. Get in touch today!