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! 👇👇
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