“Hormones have a huge impact on our health, wellbeing, energy, and mood,” says Nadine Veverka, founder of Her Master Plan, a Sydney-based wellness service that creates tailored plans combining fitness, nutrition, and beauty.
“When our hormones are in balance—a state called homeostasis—we have steady energy, sleep well, and our bodies naturally guide us on when to eat and exercise. But many factors can disrupt this balance, leaving us feeling fatigued, moody, or struggling with weight and appetite.”
If you suspect your hormones might be out of whack, Nadine advises starting with your doctor, who can run tests to pinpoint any issues.
Here are five common signs your hormones could be affecting your wellness—and what you can do about them:
Signs Your Hormones Could Be Sabotaging Your Health
1. You’re Always Too Tired to Exercise
Chronic fatigue could be linked to cortisol, the stress hormone. Cortisol fuels our fight-or-flight response, but in today’s world, stress triggers—like tight deadlines or stressful emails—keep it elevated without any physical outlet. This constant activation can leave you feeling drained, even when you have the intention to work out.
Rebalance:
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Opt for gentler exercise like yoga, Pilates, or walking. High-intensity workouts can raise cortisol even further.
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Reduce stress with meditation, mindfulness apps, or simply removing unnecessary stressors from your day.
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Limit caffeine and prioritise 7–9 hours of sleep each night. Consider magnesium supplements, switching off screens early, creating a dark, calm bedroom, or using lavender oil to support sleep.
2. That Muffin Top Won’t Budge
If you struggle to shift belly fat, it might be linked to testosterone. While often called a male hormone, women also need testosterone to build muscle and regulate body composition. Lifestyle factors—like poor diet, little exercise, alcohol, and smoking—can contribute to lower testosterone levels.
Rebalance:
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Regular exercise is key—even a 20-minute walk daily helps.
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Eat a varied, nutrient-dense, whole-food diet.
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Maintain stress management and good sleep to support hormone balance.
3. You Feel Low or Moody
A dip in serotonin, our “feel-good” hormone, can affect mood, sleep, appetite, and memory. Unlike other hormones, lifestyle factors don’t always influence serotonin levels—sometimes your brain simply doesn’t produce enough.
Rebalance:
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Your doctor can test and, if needed, prescribe treatment.
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Prioritise 7–8 hours of sleep.
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Eat foods rich in tryptophan (like turkey, avocado, and yoghurt).
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Regular exercise helps release endorphins, boosting mood naturally.
4. You’re Hungry All the Time
Feeling perpetually hungry might be due to ghrelin, your hunger hormone. Diets high in fructose can trick your brain—it doesn’t register fructose as “food,” so you can overeat without feeling satisfied.
Rebalance:
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Reduce hidden fructose, often found in “low-fat” or “diet” foods.
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Try switching to full-fat, nutrient-dense options. Feeling full helps curb cravings and supports healthier eating habits.
5. You Can’t Resist Sugar in the Afternoon
Frequent sugar cravings could signal an insulin imbalance. Insulin stores fat, so constant sugar intake keeps levels high, prompting further cravings and brain fog.
Rebalance:
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Include protein at every meal—it stabilises insulin and keeps energy steady.
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Combine protein with healthy fats and carbs to beat mid-afternoon slumps and curb sugar cravings naturally.
About Nadine:
Sydney-based personal trainer, make-up artist, beauty and massage therapist, Nadine Veverka is the founder of Her Master Plan, offering personalised wellness programs combining fitness, nutrition, and beauty, tailored specifically for women after a one-on-one consultation.
Photo: Tony Rivetti/ABC-© American Broadcasting Companies, Inc.