We’ve all done it.
“I’m so emotional… it must be my hormones.”
“I can’t lose weight… hormones.”
“I’m exhausted all the time… hormones.”
“Brain fog? Hormones.”
“Hungry all the time? Definitely hormones.”
It almost feels like hormones are responsible for everything that goes wrong in our bodies.
And in a way… they are.
But hormones aren’t the enemy. In fact, without them your body wouldn’t function at all.
Hormones are actually one of the most incredible communication systems in the human body.
How Many Hormones Do We Have?
Scientists have identified more than 50 different hormones in the human body, and both males and females produce many of the same ones (just in different amounts).
Some of the most well-known hormones include:
- Insulin (controls blood sugar)
- Cortisol (stress response)
- Thyroid hormones (metabolism)
- Melatonin (sleep)
- Testosterone
- Estrogen
- Progesterone
- Ghrelin (hunger)
- Leptin (satiety)
Each hormone has a specific job, but they also work together in complex networks to keep the body balanced.
What Are Hormones?
Hormones are chemical messengers.
They are produced by glands in the endocrine system, released into the bloodstream, and travel through the body to tell organs and tissues what to do.
Think of hormones like text messages sent through your bloodstream.
A gland sends the message.
A cell receives the message.
Then the body responds.
All of this happens constantly without us even knowing.
What Are Hormones Made Of?
Hormones are made from a few basic building blocks in the body. Most fall into three main groups:
1. Peptide hormones
Made from amino acids (proteins)
Examples: insulin, growth hormone.
2. Steroid hormones
Made from cholesterol (fats, yes we do in fact need cholesterol and it does have an important role in the body)
Examples: testosterone, estrogen, cortisol.
3. Amine hormones
Made from single amino acids
Examples: adrenaline, thyroid hormones.
This means our body needs the right nutrients — protein, fats, vitamins and minerals — to make hormones properly.
What Do Hormones Actually Do?
Hormones control nearly every process in the body, including:
- Metabolism (how we burn energy)
- Growth and development
- Sleep cycles
- Hunger and fullness
- Mood and emotions
- Reproduction
- Stress response
- Blood sugar control
- Body temperature
Basically, hormones help maintain homeostasis — the body’s internal balance.
What Happens When Hormones Are Out of Balance?
Hormones work best when they are in balance with each other.
If one hormone becomes too high or too low, it can disrupt the whole system.
Common signs of hormonal imbalance include:
- Fatigue
- Weight gain or difficulty losing weight
- Poor sleep
- Mood changes
- Brain fog
- Increased hunger
- Low libido
- Irregular periods
- Blood sugar issues
This doesn’t mean hormones are “broken” — it often means the body is responding to something happening in our environment or lifestyle.
What Does the Body Need to Make Hormones?
To produce hormones effectively, the body needs:
Nutrients
- Protein (amino acids)
- Healthy fats
- Cholesterol
- Vitamins and minerals (especially iodine, zinc, magnesium, B vitamins)
Energy
If the body is under-fuelled or under chronic stress, hormone production can slow.
Healthy organs
Hormones rely on the function of:
- thyroid
- adrenal glands
- pancreas
- liver
- ovaries/testes
- brain (hypothalamus and pituitary)
What Happens When the Body Stops Making Certain Hormones?
Sometimes hormone production decreases naturally.
Examples include:
- Menopause – lower estrogen and progesterone
- Andropause – gradual testosterone decline
- Thyroid disorders
- Insulin resistance
Sometimes the body still produces hormones, but the cells become less responsive to them — like insulin resistance.
So it’s not always about “not making hormones”, but how the body uses them.
Why Do We Blame Hormones for Everything?
Because hormones are involved in almost every function of the body.
But hormones rarely act alone.
Often the real drivers behind hormone disruption are things like:
- chronic stress
- poor sleep
- highly processed diets
- nutrient deficiencies
- environmental chemicals
- lack of movement
- excessive dieting
- alcohol
- ultra-processed foods
Hormones are often the messenger, not the root cause.
What Is Causing So Much Hormone Disruption Today?
Modern life is very different from the environment our hormones evolved in.
Some of the biggest disruptors include:
1. Chronic stress
Constant cortisol production affects sleep, weight, and energy.
2. Ultra-processed foods
Low nutrient density makes it harder for the body to produce hormones.
3. Environmental chemicals
Certain chemicals act like “xenohormones”, meaning they mimic or interfere with natural hormones in the body.
Examples include:
- plastics (BPA)
- pesticides
- synthetic fragrances
- some cosmetics
4. Poor sleep
Sleep directly affects melatonin, cortisol, insulin and appetite hormones.
5. Sedentary lifestyles
Movement helps regulate insulin, stress hormones and metabolism.
So How Do We Support Our Hormones?
The good news is that hormones respond well to simple lifestyle foundations.
Focus on:
1. Real food
Whole foods provide the nutrients needed to build hormones.
2. Balanced meals
Protein, healthy fats and fibre help stabilise blood sugar.
3. Sleep
7–9 hours supports hormone repair and regulation.
4. Stress management
Breathing, movement, nature and downtime matter.
5. Movement
Exercise improves insulin sensitivity and hormone balance.
6. Reduce unnecessary chemical exposure
Choose simpler personal care products and limit plastics where possible.
The Bottom Line
Hormones aren’t the villain we often make them out to be.
They’re actually tiny chemical messengers working constantly to keep your body alive, balanced and functioning.
When hormones are out of balance, it’s usually the body asking for something:
More sleep.
Better nutrition.
Less stress.
More movement.
Better recovery.
Instead of blaming hormones…
Maybe it’s time we started supporting them.