The hidden conductors of health: how hormones affect your body and mood

Your body is a complex biological system, where health and vitality depend on many factors. Too often, we focus on external factors like diet and physical exercise while overlooking the crucial internal processes that actually govern our well-being.

Hormones regulate nearly every process in the body — from metabolism and digestion to sleep, mood, and reproductive function.

Conversely, even a slight hormonal imbalance can trigger more than just weight gain. It can lead to chronic fatigue, persistent skin issues (such as acne), insomnia, and constant anxiety. Understanding this fundamental process is the first step toward long-term, healthy weight loss.

Hormones are the key not only to weight management, but also to beauty and energy. When this complex system works in harmony, you will:

It is important to recognize that we cannot directly control hormone production, but we certainly can influence it. This influence is similar to the way a sailor cannot control the wind but can adjust the sails to move in the desired direction.

Our lifestyle, emotional state, and psychological well-being are those "sails" that determine how effectively our hormonal system responds.

Situation 1: Excessive planning, constant news scrolling before bed, or anxious thoughts about the future.

Situation 2: Insufficient quality sleep (less than 7 hours) and ignoring the need for rest.

Emotion (+Action)

Emotion: Chronic anxiety and tension that prevent relaxation.

Emotion: Exhaustion and irritability.

Hormonal Reaction (Consequence)

The endocrine (hormonal) and nervous systems are deeply interconnected. Any element we focus our attention on, a stimulus, instantly provokes an emotional reaction. This reaction, in turn, transforms into a direct chemical signal for the endocrine organs.

As established, while we cannot directly control hormone production, we can certainly influence it through our emotional state and overall lifestyle.

Attention (Stimulus): This is an external or internal trigger the mind focuses on (e.g., seeing food ads, constant thoughts about deadlines, or lack of sleep).

Emotion (+Action): This is the internal psychological response to the stimulus (anxiety, boredom, seeking pleasure). The emotion may be accompanied by an action (e.g., stress eating). This emotion becomes a neurochemical signal for the body.

Hormonal Reaction: Endocrine organs (adrenal glands, pancreas, thyroid gland) respond to this signal by releasing specific hormones (Cortisol, Insulin, etc.), which then directly affect metabolism.

Next, we'll take a closer look at how this sequence works using examples of major hormones.

Let's examine the mechanism of this chain:

Insulin: The Regulator of Energy and Fat Storage

The influence of the psycho-emotional state on the endocrine system

The principle
“Attention–Emotion–Hormonal Reaction”

A persistently high insulin level sends a powerful signal to the body: "Store fat, don’t burn it." Furthermore, it increases appetite and induces those often uncontrollable sugar cravings.

Insulin is a hormone produced by the pancreas that helps cells absorb glucose (sugar) from the bloodstream, either using it for immediate energy or storing it.

When the diet frequently includes large amounts of refined carbohydrates, your cells can develop insulin resistance (becoming less responsive). To compensate, the pancreas is forced to produce even more insulin to overcome this cellular resistance.

Chronically elevated cortisol causes the body to store visceral fat (the most dangerous type of fat surrounding internal organs), creating a "strategic reserve" of energy for anticipated prolonged stress. Moreover, it also degrades sleep quality and increases appetite.

Cortisol is a hormone produced by the adrenal glands and forms a part of the "fight or flight" response. Its main purpose is to supply the body with energy (glucose) during a critical situation.

In the modern world, cortisol responds not only to physical danger but also to psychological triggers such as chronic sleep deprivation, looming deadlines, perfectionism, and constant worrying.

These hormones are closely linked to both the intake of essential micronutrients and the body’s overall stress burden.

Thyroid hormones (Thyroxine T4 and Triiodothyronine T3) act as the "thermostat" of your body. They control the rate at which every cell converts food into usable energy.

When their activity diminishes (a condition known hypothyroidism), the metabolism slows down, resulting in weight gain, swelling, chronic fatigue, and hair loss.

Attention (Stimulus)

Situation 1 (Snacking) The habit of "snacking" without physical hunger (e.g., while watching a movie).

Situation 2 (Stress Eating) Stress or tension that prompts an attempt to "calm" the nervous system.

Attention (Stimulus)

Attention (Stimulus)

Situation 1: Prolonged, chronic, and unmanaged stress.

Situation 2: Chronic deficiency of iodine, selenium, and zinc in the diet.

Emotion (+Action)

Emotion: Boredom, or a habit that has evolved into a search for pleasure.

Emotion: Anxiety or tension → Action: Eating for short-term relief.

Emotion (+Action)

Emotion 1: Chronic exhaustion, apathy.

Emotion2: Sluggishness, lethargy.

Hormonal Reaction (Consequence)

Carbohydrate consumption → Sharp spike in glucose → Insulin release → Fat accumulation.

Activation of the pleasure center → Sugar spike → Sustained increase in insulin and risk of insulin resistance.

Reaction 1: The brain relays an alarm signal → Chronic increase in cortisol → Accumulation of visceral fat and catabolism (breakdown) of muscle tissue.
Reaction 2: Disruption of circadian rhythms → Imbalance in cortisol production (may be elevated in the evening) → Poor sleep and an increased risk of weight gain.

Hormonal Reaction (Consequence)

Reaction 1: Elevated cortisol (the stress hormone) can inhibit the conversion of T₄ to active T₃ → slowing down metabolism.
Reaction 2: Lack of essential "building materials" → Decreased production of T₃ / T₄ → weight gain and swelling.

Hormonal Reaction

Emotion

Attention

Emotional stability: Serotonin, dopamine, and endorphins (the happiness hormones) specifically affect mood, emotional balance, and the ability to cope with stress. A deficiency can lead to mood swings, anxiety, or depressive states.

Skin and hair condition: Estrogens and progesterone influence the production of collagen and elastin, giving the skin firmness and a youthful appearance. Hormonal imbalances, such as an excess of male hormones (androgens), can cause acne and hair loss.

Metabolism and weight: Hormones such as insulin, leptin (the satiety hormone), and ghrelin (the hunger hormone) regulate metabolism and appetite. An imbalance can lead to weight gain or difficulty losing weight, even when following a diet.

Simple Steps for Hormonal Health and Metabolic Balance

A stable hormonal balance is the foundation of women’s health.

This practice helps interrupt internal dialogue and bring the mind back to the present moment.

Choose an Object: Take any object in your hands (a pen, a cup, a piece of fruit) or focus on an item in front of you.

Observation (Attention): For 60 seconds, observe it carefully, noting its color, shape, texture, weight, and temperature.

Result: Shifting your focus to a specific, neutral object breaks the cycle of anxiety, preventing an immediate cortisol release.

Practice: The “One Object” Technique

This technique helps you differentiate physical hunger (driven by the hormone Ghrelin) from emotional appetite (often driven by Cortisol or the desire for pleasure).
Use the Hunger Scale from 1 to 10 before you start eating

Practice: The Ghrelin Scale
(Recognizing Hunger)

1: Physically unwell, dizzy (high Ghrelin, low glucose).
5: Neutral, slight feeling of emptiness.
8–10: Extremely full feeling, heaviness.

Let’s incorporate one simple and highly effective practice:

Mindfulness is the key to managing the “Attention–Emotion–Hormonal Reaction” chain. By learning to control the focus of your attention, you can prevent the automatic release of stress or hunger hormones.

Lack of Sleep = Constant Hunger + Accelerated Aging

Sleep isn't just passive rest. It's a critical time for active repair, recovery, and systemic reset.

While you sleep, your body is hard at work — repairing muscles, clearing toxins from the brain, and, most critically, regulating your appetite-controlling hormones:

Studies show that just one night of poor sleep can lead you to consume up to 500 extra calories the next day

Furthermore, even if you manage not to overeat, sleep deprivation slows or completely stops muscle growth and raises levels of cortisol, the stress hormone.

Quality sleep is an essential investment in your beauty and youth.

That's because cortisol also triggers aging processes. Chronically high levels of this hormone hasten collagen breakdown, degrade skin quality, and cause puffiness and dark circles under your eyes.

Rule: Eat when you feel at level 3–4 (a clear but moderate sense of hunger) and stop when you reach 6–7 (comfortable fullness). Following this rule prevents both emotional overeating and large insulin spikes.

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Breathing exercises help reduce stress because deep, slow breathing stimulates the parasympathetic nervous system (PNS), which is responsible for rest and recovery. This instantly lowers cortisol production and increases endorphin levels.

To learn how to use breathing properly for daily “resetting” of your nervous system, see the techniques in our previous [Material on Stress and Sleep].

Relaxation: Rapid Cortisol Reduction

Regular exercise stimulates the production of endorphins and dopamine, which improves mood and reduces stress levels.

It also helps increase cell sensitivity to insulin, thereby aiding in the regulation of metabolism.

Physical activity

Sleep is the time when the body restores itself and produces essential hormones. Insufficient sleep disrupts the production of melatonin, cortisol, and growth hormone.

To learn how to properly establish a sleep routine that positively affects your hormonal balance, metabolism, and overall health, check out our material [Why Sleep and Stress Are Your Enemies to a Good Figure].

Quality sleep

You've just learned how hormones (Insulin, Cortisol, and Thyroid) are connected to your attention and emotions. The large amount of information might make you want to change everything at once, but the best way to start is to focus.

Your Task: Choose just one of the mindfulness practices we described (e.g., the Ghrelin Scale or the "One Object" Technique), and apply it consistently over the next three days. You'll feel how this small step gives you real control over your hormonal system.

Sleep, nutrition, movement, breathing, and focus — each of these elements, like pieces of a mosaic, brings your body into harmony. We know the body is a system, and the result depends on more than just calories or workouts.

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Your Immediate Action Plan

To make this easier, we've prepared 3 ready examples of balanced plates. Use them as a foundation for your diet, or immediately try our curated healthy meal options to positively affect your hormonal balance starting today.

Food is the building material for hormones. Support the health of your endocrine system by including foods rich in:

• Omega-3 Fatty Acids: (Fish, nuts)
• Protein: (Meat, legumes)
• Fiber: (Vegetables, fruits)

Avoid excessive sugar and processed foods, which can cause insulin spikes.

Balanced nutrition

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Preparation:

Fry chicken in small amount of oil.
2. Chop vegetables.
3. Spread sauce on lavash bread, layer cabbage, vegetables, chicken, and cheese.
4. Wrap shawarma, heat in dry pan on both sides until golden brown.

Ingredients:

60 g lavash bread, 100 g chicken fillet (raw), 30 g hard cheese, ½ tomato, 50 g cabbage, 70 g cucumber, Sauce: 50 g yogurt + 1 tbsp soy sauce + garlic to taste

Ingredients:

60 g dry pasta, 150 g chicken fillet, 80 g spinach, 50 g 10% cream, 1–2 cloves garlic, 20 g hard cheese, 100 g tomato, 100 g cucumber, 50 g lettuce leaves, Spices – to taste

Preparation:

Cut chicken into pieces and fry until golden.
Add spinach, spices, and halved garlic cloves. Cover and simmer. Pour in cream with a little water and cook for 2–3 min.
Add boiled pasta to chicken and spinach, then stir well.
Sprinkle with grated cheese and serve with fresh vegetable salad.

Ingredients:

150 g zucchini, 1 egg, 20 g (1.5 tbsp) flour, 20 g cream cheese, 50 g lightly salted salmon, 100 g tomato, 100 g cucumber, Herbs and spices – to taste

Preparation:

Grate zucchini and squeeze out excess juice.
Add egg, flour, herbs, and spices, then mix until combined.
Fry the pancakes in a non-stick pan with a small amount of oil for 2–3 min on each side, or cook in a waffle iron.
Serve with cream cheese, salmon, and fresh vegetables.

Preparation:

Grate cheese, mix with egg, sour cream, herbs, and spices.
Cut fillet in the middle to make a "pocket" and stuff with cheese mixture.
Place in baking dish and bake at 180°C for 20–25 min.

Ingredients:

200 g chicken fillet, 1 egg, 30 g hard cheese, 100 g cottage cheese, 20 g (1 tbsp) 10% sour cream, 50 g lettuce leaves, 100 g cucumber, 100 g tomato, Herbs and spices – to taste

You can follow endless diets and train to exhaustion. But if your hormonal system is out of balance, your body will sabotage every step you take. 🌪️ Your mood swings, your appetite "has a mind of its own," your skin shows signs of internal imbalance, and the scale doesn't move. Sound familiar?
The good news is that you can influence this process.

🤝 Share this article with a friend who still thinks she just needs to "eat less and move more." She deserves to know the truth about what really lies behind the number on the scale.

We've shared valuable information with you — now share it forward to help more people break the cycle: stress → excess weight → stress.

This is the kind of knowledge most people lack — but not you, because you're already with us.

Here's a selection of articles to help you better understand how your body actually works and take control of your health:

Curious to dive deeper into weight loss, stress, and active living?