The 6 Hidden Culprits Behind Hormonal Imbalance (You Need to Know)

Hormonal imbalances are more common than ever, contributing to conditions like PCOS, infertility, and severe menopausal symptoms.

But why are so many women struggling with hormone-related issues?

Modern lifestyles, chronic stress, and environmental factors all play a role. Understanding these underlying disruptors is the first step to reclaiming balance and optimizing your health.

Let's explore the six biggest culprits behind hormonal imbalance, and what you can do to restore harmony naturally. And you can always watch my full episode on “The 6 Things Destroying Women’s Hormones” here.

What Are the Top 6 Things Disrupting Women's Hormones?

Hormones influence nearly every function in a woman’s body, from metabolism to mood to reproductive health. Yet, many factors in today’s world can throw them off balance. Here are the top six disruptors and how they impact your well-being:

1. Birth Control Pills

Birth control pills work by supplying synthetic hormones—estrogen and progestin—to prevent ovulation. While effective for contraception, they can disrupt the body's natural hormone regulation.

Potential Side Effects: Mood swings, weight gain, lowered libido, and altered stress responses.
Post-Pill Hormonal Imbalance: Many women experience irregular cycles, fertility struggles, and other disruptions after discontinuing hormonal contraceptives.
What You Can Do: If you’re looking for natural alternatives, consider fertility awareness methods or non-hormonal options like copper IUDs. Support your body post-pill with nutrient-dense foods and liver detoxification support.

2. High Cortisol & Chronic Stress

Cortisol, the stress hormone, is produced by the adrenal glands. In 2023, over 50% of U.S. adults reported chronic stress severe enough to impact their daily lives.

How It Affects Hormones: Elevated cortisol can suppress reproductive hormone production, disrupt ovulation, contribute to weight gain, and impair sleep quality.
Widespread Impact: Stress also affects thyroid function and blood sugar balance, further exacerbating hormonal issues.
What You Can Do: Prioritize stress management through mindfulness, deep breathing, adaptogenic herbs (like ashwagandha), and proper sleep hygiene.

3. Insulin Resistance

One in three Americans is insulin resistant, meaning their cells no longer respond effectively to insulin, causing blood sugar imbalances.

Link to Hormonal Imbalances: Excess insulin can drive up androgens (male hormones), leading to PCOS, irregular cycles, acne, and fertility issues.
Symptoms: Sugar cravings, weight gain (especially around the abdomen), fatigue, and mood swings.
What You Can Do: Focus on a low-glycemic diet rich in fiber, protein, and healthy fats. Regular exercise, strength training, and supplements like berberine can help improve insulin sensitivity.

4. Excess Body Fat (Overweight/Obesity)

More than two-thirds of U.S. adults are overweight or obese, which can significantly impact hormone levels.

Estrogen Overload: Fat cells produce estrogen, and excess body fat can lead to estrogen dominance, disrupting the menstrual cycle.
Increased Risk: Obesity is closely linked to insulin resistance and worsens conditions like PCOS.
What You Can Do: Adopting a whole-foods-based diet, increasing physical activity, and balancing blood sugar can all support healthy weight and hormone function.

5. Poor Thyroid Function

One in eight Americans will develop a thyroid disorder, which can wreak havoc on hormonal balance.

Symptoms of Thyroid Imbalance: Fatigue, weight changes, irregular cycles, hair thinning, and mood fluctuations.
Thyroid & Reproductive Health: Thyroid hormones regulate metabolism and interact with estrogen and progesterone, influencing ovulation and fertility.
What You Can Do: Support thyroid health with iodine-rich foods (like seaweed), selenium (found in Brazil nuts), and avoiding excessive exposure to endocrine disruptors.

6. Endocrine Disruptors

There are over 1,000 chemicals classified as endocrine disruptors, interfering with natural hormone production.

Where They Are Found: Plastics (BPA), pesticides, personal care products, and household cleaners.
How They Affect You: They mimic or block hormones, impacting fertility, thyroid function, and increasing the risk of certain cancers.
What You Can Do: Switch to non-toxic skincare, use glass or stainless steel containers, and eat organic when possible to minimize exposure.

How Can Cycle Syncing Support Hormonal Balance?

Cycle syncing involves adjusting diet, exercise, and lifestyle habits to align with different phases of your menstrual cycle. This approach helps optimize energy, reduce PMS symptoms, and balance hormones naturally. Here’s a breakdown:

Follicular Phase (Days 1-10): Focus on iron-rich foods (like red meat, spinach) and healthy fats (avocados, nuts) to replenish nutrients.
Ovulation Phase (Days 11-21): Prioritize protein, cruciferous vegetables, and zinc-rich foods (like Brazil nuts) for hormone support.
Luteal Phase (Days 22-28): Combat PMS with magnesium, omega-3s, and warming foods like turmeric and ginger.

How Can You Support Hormones for Perimenopause & Menopause?

As hormone levels fluctuate in midlife, nutritional and lifestyle strategies become even more critical.

Perimenopause: Support liver detoxification with cruciferous vegetables, balance blood sugar with protein and fiber, and consider adaptogens like maca or rhodiola.
Menopause: Prioritize healthy fats, phytoestrogens (found in flaxseeds and soy), and strength training to support muscle mass and bone health.

What Are Lifestyle Habits for Menopause?

Optimizing your daily habits can have a profound impact on hormonal balance:

Exercise:

Weight-bearing and strength training exercises maintain bone density and muscle mass.
“There is evidence that strength exercises can be beneficial for improving strength, physical activity, bone density, and hormonal and metabolic levels during menopause.” (Journal of Clinical Medicine)

Stress Management:

Yoga, meditation, and breathwork can lower cortisol levels, reducing menopausal symptoms.

Sleep Optimization:

Aim for 7 to 9 hours per night to support hormonal and metabolic health.
Almost half of women (49%) get less than the recommended 7 hours per night, increasing the risk of insomnia and hormonal imbalances. (Sleep Foundation)

Weight Management:

Losing just 11 lbs. (5 kg) has been shown to improve hot flash tolerability by 30%. (Nutrients)
Weight gain is common, affecting 60–70% of menopausal women due to a decrease in basal metabolic rate.

What is The Traditional Chinese Medicine (TCM) Approach to Balancing Hormones?

In TCM, health depends on the balance between Yin and Yang energies:

Yin Hormones

Estrogen: Promotes tissue nourishment, fertility, and skin health.
Melatonin: Regulates sleep and supports restorative processes.
Progesterone (in some contexts): Nourishes and sustains pregnancy.

Yang Hormones

Testosterone: Boosts energy, libido, and motivation.
Thyroid Hormones (T3, T4): Regulate metabolism and warmth.
Progesterone (in some contexts): Supports active preparation for pregnancy.
Cortisol: Provides temporary energy bursts and stress adaptation.

What Are Yin-Supporting Foods & Herbs?

Estrogen-Boosting Foods:

Soy (tofu, soy milk), black sesame seeds, flaxseeds, seaweed, pomegranate, hummus, olives, steamed vegetables
Herbs: Dong Quai, Black Cohosh, He Shou Wu (Fo-Ti), Bai Shao (White Peony Root)

Melatonin-Boosting Foods:

Jujube (red dates), black rice, walnuts, bone broth
Herbs: Suan Zao Ren (Ziziphus), Sheng Di Huang (Rehmannia Root)

Progesterone (Yin) Foods:

Avocado, eggs, sweet potatoes, wild-caught salmon, steamed spinach
Herbs: Vitex (Chaste Tree Berry), Rehmannia, Red Raspberry Leaf, Wild Yam

What Are Yang-Supporting Foods & Herbs?

Testosterone-Boosting Foods:

Leeks, onions, lamb, pine nuts, pumpkin seeds, bison, beef
Herbs: Yin Yang Huo (Horny Goat Weed), Panax Ginseng, Rou Gui (Cinnamon Bark), Lu Rong (Deer Antler Velvet)

Thyroid-Supporting Foods:

Ginger, walnuts, seaweed, Brazil nuts, black rice congee, berries, organic meats
Herbs: Ashwagandha, Huang Qi (Astragalus), Forskolin, Rhodiola

Progesterone (Yang) Foods:

Cinnamon, dates, black beans
Herbs: Ashwagandha, Maca Root

What Are Cortisol Balancing Foods & Herbs?

Nourishing Foods:

Bone broth, sweet potatoes, dark chocolate, wild-caught fish, high-magnesium foods (avocado, spinach, almonds)
Herbs: Cordyceps, Gan Cao (Licorice Root), Reishi

How Do You Combine Yin & Yang?

Many foods and herbs balance both energies:

Reishi Mushroom: Supports stress relief, immune function, and hormonal balance.
Cordyceps: Strengthens Kidney Yin and Yang, promoting vitality.

By integrating regenerative and precision medicine principles, along with the wisdom of TCM, you can navigate menopause with more ease, vitality, and balance. Whether through targeted nutrition, strategic lifestyle changes, or herbal support, restoring harmony between Yin and Yang can be a transformative approach to optimal hormonal health.

What Are The Pros and Cons of Hormone Replacement Therapy (HRT)?

Hormone Replacement Therapy (HRT) is a treatment used to alleviate symptoms of hormonal imbalances, most commonly prescribed during menopause.

While HRT can significantly improve quality of life for many women, it also comes with potential risks and considerations, particularly from the perspective of both conventional and Traditional Chinese Medicine (TCM).

Pros of HRT:

Symptom Relief: HRT is particularly effective in alleviating menopausal symptoms such as hot flashes, night sweats, mood swings, and vaginal dryness. These symptoms can be severe and impact daily functioning, and HRT can help restore a more normal lifestyle.
Prevention of Osteoporosis: By supplementing estrogen, HRT helps maintain bone density, reducing the risk of osteoporosis.
Protection Against Heart Disease: Early initiation of HRT can help reduce the risk of heart disease, which increases after menopause due to lower estrogen.

Cons of HRT:

Hormonal Dependency: In TCM, introducing hormones externally can diminish the body's natural ability to produce these hormones. Over time, this can lead to a dependency on external sources for hormonal balance.
Risk of Hormonal Stagnation: TCM posits that taking external hormones can lead to the stagnation of hormonal energies within the body. This stagnation can disrupt the body's natural dynamic balance.
Masking Underlying Issues: HRT may address the symptoms of hormonal imbalance but not the underlying causes.
Side Effects and Risks: HRT is associated with an increased risk of breast cancer and uterine cancer, heart disease, blood clots and strokes, especially with long-term use. It can also cause side effects like bloating, breast pain, skin changes, headaches, and irregular bleeding. (Cleveland Clinic)

While HRT can be a solution for those suffering severely from the symptoms of menopause or other hormonal imbalances, it shouldn't be the first line of treatment.

Instead, a holistic approach that includes looking at diet, lifestyle, stress management, and natural supplements should be considered.

This approach can help support the body’s natural hormone production and maintain a healthier hormonal balance over the long term.

What Are Examples of Peptides for Hormones?

1. Fertility & PCOS

Kisspeptin-10 – Stimulates GnRH (gonadotropin-releasing hormone) to improve ovulation and fertility. Beneficial for women with PCOS and irregular cycles.
CJC-1295/Ipamorelin – Increases GH (growth hormone), which can improve egg quality, ovarian function, and metabolic health.
BPC-157 – Enhances gut health, reduces inflammation, and may support hormone balance by improving insulin sensitivity in PCOS.
Tirzepatide/Semaglutide – Helps regulate insulin levels and supports weight loss in PCOS patients struggling with insulin resistance.

2. Menopause & Hormone Imbalance

Thymosin Beta-4 – Supports tissue repair, immune function, and may help with estrogen-related cognitive decline.
GHK-Cu – Promotes collagen production, reduces inflammation, and supports skin elasticity during menopause.
Epitalon – Regulates melatonin and may help with sleep disturbances and longevity-related hormone balance.
CJC-1295/Ipamorelin – Helps with muscle retention, fat metabolism, and overall vitality in postmenopausal women.

3. Hypothyroidism (Including Hashimoto’s)

Thymosin Alpha-1 (TA1) – Modulates the immune system, reduces autoimmunity, and may help with Hashimoto’s hypothyroidism.
BPC-157 – Supports gut health, which is critical for thyroid function and reducing inflammation in Hashimoto’s.

By integrating lifestyle habits, TCM principles, targeted nutrition, and peptide therapies, a holistic approach to hormonal health can be achieved.