The Hormone Hierarchy with Renata Trebing: How to Decode Your Imbalances & Reclaim Your Energy Naturally

Do you feel exhausted, moody, or like your body is working against you? You’re not alone! Hormonal imbalances affect everything from your energy levels and weight to your mood, metabolism, and sleep. But here’s the kicker—most people focus on the wrong hormones first when trying to fix the problem.

In a recent Instagram Live, Sarah Rasnick, founder of the Natural Health Network, sat down with Renata Trebing, a nutrition expert and author of Nourish Your Body Cookbook, to break down the hormone hierarchy and how to support balance naturally through food and lifestyle changes.

If you’ve been struggling with: Weight fluctuations that don’t make sense Fatigue & brain fog (even after a full night’s sleep) Mood swings, anxiety, or irritability Hormonal acne or unpredictable cycles

Then keep reading—this is for you!

The Hormone Hierarchy: Who’s Really in Charge?

Not all hormones are created equal. There’s a chain of command, and if the ones at the top aren’t balanced, the rest will suffer.

Cortisol: The Stress Queen

Cortisol is the boss of all your hormones. When you’re stressed (whether from work, lack of sleep, over-exercising, or even under-eating), cortisol spikes—triggering weight gain, blood sugar swings, and inflammation.

Signs of Cortisol Imbalance:

❌ Feeling “wired but tired” at night

❌ Waking up exhausted no matter how much you sleep

❌ Belly fat that won’t budge

❌ Anxiety, irritability, or feeling overwhelmed

Fix this first, or nothing else will balance!

Insulin: The Sugar Boss

Insulin controls blood sugar—but when it’s out of whack, you’ll experience constant hunger, energy crashes, and stubborn weight gain.

Signs of Insulin Imbalance:

Sugar cravings & energy crashes

Weight gain (especially around the midsection)

Feeling shaky or irritable if you skip meals

Thyroid: The Metabolic Engine

Your thyroid regulates metabolism, energy, and body temperature. If it’s sluggish, you’ll feel cold, tired, and stuck in survival mode.

Signs of Thyroid Imbalance:

Constant fatigue, even after rest

Slow metabolism & difficulty losing weight

Dry skin, hair thinning, or brittle nails

Feeling cold all the time

Sex Hormones: The Followers

Estrogen, progesterone, and testosterone often get blamed for hormonal chaos—but they follow the lead of cortisol, insulin, and thyroid function.

Signs of Imbalance:

Heavy or irregular periods

PMS, mood swings, or hormonal acne

Low libido or vaginal dryness

Note: If you only focus on fixing your sex hormones without addressing stress and blood sugar, you’ll stay stuck in the cycle!

How to Support Hormone Balance Naturally

Now that you know which hormones to address first, let’s talk about simple, powerful ways to support balance:

1. Ditch the Blood Sugar Rollercoaster

Balanced blood sugar = balanced hormones. Here’s how to stabilize it:

✔ Start the day with protein + healthy fat (like eggs & avocado ).

✔ Pair carbs with protein & fiber to prevent crashes.

✔ Avoid snacking on sugar alone (bye-bye, 3 p.m. candy stash!).

2. Support Your Adrenals with Rest & Minerals

Your stress response determines everything! Try this:

✔ Swap excessive coffee for matcha or mineral-rich drinks (like coconut water + sea salt 🥥🧂).

✔ Prioritize deep sleep—your body heals overnight.

✔ Move your body, but avoid over-exercising (strength training > excessive cardio).

3. Feed Your Thyroid with Nutrient-Dense Foods

Your thyroid thrives on the right nutrients:

✔ Eat selenium & iodine-rich foods (wild-caught fish, Brazil nuts, seaweed).

✔ Improve gut health with fermented foods (like sauerkraut & kimchi).

✔ Reduce toxin exposure—ditch plastic & chemical-laden skincare.

Take the Next Step Toward Hormone Balance

Want more in-depth guidance? We’ve got you covered!

📺 Watch the full interview on Instagram! → Click here

🎥 Subscribe on YouTube for expert tips & holistic wellness hacks! → Click here

🌿 Find a trusted holistic provider like Renata to guide you on your journey! → Click here

💬 Which hormone do YOU think is throwing you off balance? Drop a comment below—we’d love to hear from you! 👇👇