How to Identify and Fix Hormonal Imbalances Naturally

Hormones—those tiny chemical messengers in your body—control everything from your mood and metabolism to your energy levels and reproductive health. When they're balanced, you feel amazing. When they’re out of whack? Not so much.

Hormonal imbalances can cause weight gain, fatigue, mood swings, acne, brain fog, and even sleep issues. But what causes them in the first place? Let's dive into the most common reasons for hormonal imbalances and what you can do to bring your body back to equilibrium!

1. Chronic Stress: The Silent Hormone Killer

We all deal with stress, but chronic stress is a different beast. When your body perceives stress, it releases cortisol, your main stress hormone. Over time, high cortisol levels can:

  • Disrupt your thyroid function

  • Suppress reproductive hormones, specifically progesterone (causing irregular periods, low libido, and infertility)

  • Lead to insulin resistance, which then results in stubborn belly fat that is difficult to lose even if you feel like you’re doing everything “right” 

Ever noticed how after a stressful week, your skin breaks out, your digestion is off, or you feel completely drained? That’s your hormones talking. Cortisol is necessary for survival, but too much of it over time can throw your whole system into disarray.

How to Fix It:

  • Prioritize self-care (meditation, deep breathing, and time in nature work wonders)

  • Get enough sleep—aim for 7-9 hours a night

  • Reduce caffeine and sugar, which can spike cortisol levels

  • Try adaptogenic herbs like ashwagandha or rhodiola to support stress response (always check with your doctor when adding in supplements!)

  • Set healthy boundaries to avoid overcommitting and burning out. Saying “no” is necessary sometimes!

2.  Diet Consisting of Mainly Highly Processed Foods

Ultra-processed foods, refined sugars, and unhealthy fats can wreak havoc on your hormones and cause more stress on the body. Some of the biggest culprits include:

  • Sugar & Refined Carbs: Can lead to insulin resistance, which contributes to PCOS, weight gain, and energy crashes.

  • Processed Seed Oils: Increase inflammation, disrupting hormone production.

  • Artificial Additives & Pesticides: Many contain endocrine disruptors that mimic or block hormones.

Our modern diet is filled with convenience foods that may taste good but can leave us feeling sluggish, bloated, and hormonally imbalanced. If you find yourself constantly craving sugar or crashing mid-afternoon, it might be time to check in with what you’re eating as that can be a sign that your blood sugar is dysregulated. We’re not meant to feel super sluggish or bloated after we eat

How to Fix It:

  • Prioritize whole, nutrient-dense foods as often as you can (I always recommend aiming for an 85/15 balance where 85% of the time we’re focused on healthy, balanced meals and 15% of the time we can allow ourselves to indulge a bit)

  • Add healthy fats like avocado, coconut oil, and wild-caught fish to your meals

  • Include protein, fats, and natural carbs in every meal to stabilize blood sugar

  • Drink plenty of water to support detoxification

  • Eat the rainbow! Get a variety of fruits & veggies with all your meals.

PS…if you have no idea where to start when it comes to eating balanced meals for your hormones, check out my Cycle Syncing Meal Plan which has over 100+ balanced, high-protein meals so you can start balancing your hormones today! 

3. Sleep Deprivation: The Fast Track to Hormonal Chaos

Not getting enough quality sleep messes with your hormones big time. Poor sleep affects:

  • Melatonin (your sleep hormone)

  • Cortisol (which spikes when you don’t get enough rest)

  • Growth Hormone (which helps with muscle repair and metabolism)

Think about the last time you stayed up to watch an extra episode or only got a few hours of sleep. Did you feel foggy, irritable, or extra hungry the next day? That’s because sleep is when your body restores hormonal balance.

How to Fix It:

  • Stick to a consistent sleep schedule (even on weekends!)

  • Avoid screens at least 30 minutes before bed—blue light disrupts melatonin production

  • Try magnesium glycinate or herbal teas (like chamomile) to promote relaxation (I love Raena’s Magnesium - use code MADDY10 at checkout!)

  • Create a bedtime routine you can stick to in order to signal your body it’s time to wind down

  • Keep your room cool, dark, and quiet for optimal sleep

4. Intermittent Fasting and Not Eating Enough 

Intermittent fasting can be beneficial, but for women, it’s crucial to align it with their menstrual cycle to avoid hormonal imbalances. We naturally fast from dinner to breakfast. My recommendation is always to not go more than 12 hours. Ideally, we stop eating at least 2 hours before bed and eat within the hour of waking up.

  • Fasting during the luteal phase (the week before your period) can increase stress on the body, leading to blood sugar imbalances, heightened cortisol, and worsened PMS symptoms.

  • Restricting food too much—especially in the follicular phase (right after menstruation)—can disrupt estrogen production, which is essential for ovulation and hormone balance.

Not eating enough overall can signal to the body that it’s in survival mode, potentially suppressing reproductive hormones, and leading to irregular cycles, fatigue, and mood swings.

  • Women should listen to their bodies, adjusting fasting and nutrition to support their unique hormonal needs rather than depleting them.

How to Fix It: 

  • Eat balanced meals – Aim for a mix of protein, healthy fats, and complex carbs to keep blood sugar stable and energy levels steady.

  • Prioritize protein – Include high-quality protein sources like eggs, fish, poultry, tofu, and legumes in every meal to support satiety and muscle health.

  • Listen to hunger cues – Don’t ignore hunger signals; if you’re feeling fatigued, irritable, or lightheaded, it may be time to eat.

  • Plan your meals – Prepping meals and snacks in advance helps prevent undereating, especially on busy days.

  • Avoid excessive fasting – Adjust fasting windows to align with your energy needs and menstrual cycle, especially during high-demand phases.

  • Hydrate properly – Sometimes thirst is mistaken for hunger; ensure you’re drinking enough water but also consuming electrolytes for balance.

  • Listen to your cycle – Increase food intake during the luteal phase when metabolism rises and the body requires more nutrients.

  • Reduce stress – Chronic stress can suppress appetite, so incorporate stress-reducing practices like meditation, deep breathing, or gentle movement.

5. Environmental Toxins: The Hidden Hormone Disruptors

Many everyday products contain endocrine-disrupting chemicals (EDCs) that interfere with hormone function. These toxins are found in:

  • Plastics (BPA, phthalates)

  • Beauty and skincare products (parabens, synthetic fragrances)

  • Household cleaners and pesticides

You might not realize it, but the lotion you apply, the plastic container you eat from, or even the scented candle you burn could be affecting your hormones.

How to Fix It:

  • Switch to non-toxic beauty and cleaning products where you can. There is no need to do a whole overhaul all at once. As you run out of one product, opt for a cleaner version next time you go to buy it. I recommend checking out the EWG (Environmental Working Group) website database for “clean” beauty brands.

  • Use glass or stainless steel instead of plastic

  • Filter your water to remove contaminants

  • Be mindful of fragrances in candles and air fresheners

  • Read labels and opt for organic, natural products when possible, free of BPA, phthalates & parabens

Hormonal imbalances can feel overwhelming, but the good news? Your body WANTS to be in balance—it just needs the right support! Start with small, manageable changes, and over time, you'll feel the difference.

The key takeaway? Your hormones don’t just get out of balance overnight—it’s often a combination of diet, lifestyle, and environmental factors. But the power to change is in your hands. Whether it’s reducing stress, improving sleep, or eating cleaner foods, every positive step counts.

If you’re struggling with hormone-related symptoms, try addressing these common causes first. And remember—hormone health isn’t about perfection, it’s about consistency! 

Are you struggling with hormonal imbalance and feeling out of sync? Let's work together to regain balance, restore your energy, and unlock your body’s true potential—schedule your 1:1 consultation with me today: https://calendly.com/maddy-qh0j/30min

Madison Pollack