Get to know your hormones
“Most people want more energy and to be leaner,” says Prof David Ray, an endocrinologist from the University of Oxford. He emphasizes the link between lifestyle choices, physical appearance, and the hormones within our bodies. Endocrinologists often address issues of hormone deficiency or excess.
Hormones influence a wide range of bodily functions—from skin health to digestive processes and even our emotional states. “Throughout the day, hormone levels fluctuate based on the time and our activities,” he explains. “For instance, have we just eaten or are we still hungry? Is today stressful or more relaxed?”
“Metabolic rate involves how our bodies process nutrients from food into energy and essential molecules,” states Dr. David Cavan, a consultant specializing in diabetes and weight management. “A slow metabolism means less energy expenditure, which can lead to weight gain, while a faster one burns energy more efficiently.”
Cavan adds, “Insulin is crucial for managing blood sugar,” but too much of it can contribute to weight gain, high blood pressure, and potentially type 2 diabetes. High insulin levels can also slow metabolic rates, resulting in a vicious cycle—less energy used means more storage.”
According to Cavan, the dramatic rise in obesity and type 2 diabetes over the past three decades correlates with our increasing consumption of ultra-processed foods that are high in energy, sugar, and refined carbs, which in turn raises insulin levels. This is compounded by our sedentary lifestyles; although we consume more calories, we burn fewer.
Don’t rely on weight loss jabs alone
Weight loss injections affect hormonal levels influencing metabolism in several ways, Cavan explains. “They slow the absorption of food and affect how full we feel. As a result, insulin levels tend to decrease, which helps with fat loss.”
Up your protein
Cavan mentions, “For those with metabolic syndrome—which includes obesity and higher risks of diabetes, high blood pressure, and sleep apnea—the core issue often lies with excessive insulin. Every time you consume carbs, you increase insulin levels. So, shifting away from carbs is essential; I encourage my patients to prioritize protein and veggies over carbs.” He suggests opting for natural or minimally processed proteins like meats, fish, cheese, pulses, tofu, plain Greek yogurt, and eggs, countering the myth that eggs are unhealthy. “They’re nutritious, high in protein, low in carbs, and really filling—a kind of natural fast food.”
Dr. Anjali Amin, an endocrinologist at Imperial College, has studied how protein impacts appetite regulation, finding that high-protein diets may help keep appetites in check. “It might not directly boost metabolism, but it’s the macronutrient that tends to make people feel the fullest.”
Get lifting
“It’s not just about what you eat; it’s also about how you expend that energy,” Amin notes, highlighting the importance of exercise, particularly resistance training, to increase muscle mass. This is especially beneficial for women post-menopause; as estrogen levels drop, bone health can decline, and strength training helps combat that.
Cavan agrees, noting that simple strength exercises can be very beneficial. “For those on weight loss injections, it’s crucial since about 40% of lost weight can be muscle.” Yet, he advises, “Exercise alone won’t lead to weight loss—adjusting your diet is key.” However, he encourages walking as much as possible, acknowledging that excessive weight can pose injury risks from exercise and can also elevate appetite.
Work in an inefficient office
“Research indicates that sitting for over an hour can put our metabolism into a kind of ‘sleep mode’ to conserve energy, much like a computer,” Cavan explains. He recommends that people avoid sitting continuously and instead find reasons to get up and move around, especially in office settings.
Sort out stress
Managing stress is crucial for weight control. “Cortisol, our stress hormone, has significant metabolic implications,” Cavan states. Stress can raise both glucose and insulin levels, worsening metabolic health and triggering patterns of comfort eating. “It can make us crave sugary foods, especially if we’re stressed. Poor sleep also plays a role; a lack of quality sleep keeps cortisol levels high, which negatively impacts metabolism.”
Prioritize sleep
Ray notes, “Circadian rhythm is closely linked to energy metabolism.” Adults typically need between seven and nine hours of sleep per night, yet many fall short. This deficiency is a significant and common health concern that can rather quickly increase disease risk. Sleep deprivation can also influence food choices and fullness after eating, which can lead to weight gain and further sleep disturbances. There’s a cycle here—heavier individuals often experience poorer quality sleep, leading to hormone imbalances.
“We all know how disruptive it is to live against our circadian clock,” Ray adds. Those who’ve experienced jet lag or night shifts can attest to the confusion it can cause, affecting appetite and food timing. Interestingly, about one-fifth of people in the UK are engaged in some form of shift work, which significantly raises obesity and diabetes risks. Even short-term sleep deprivation can cause substantial shifts towards metabolic patterns typical of type 2 diabetes.”
Exercising in natural light early in the day may help regulate circadian rhythm, so Ray advises ensuring enough physical activity outdoors.
Dine early
“Eating late can hinder the body’s ability to enter sleep mode since it’s busy digesting food,” Cavan warns. He advocates for time-restricted eating, suggesting eating dinner as early as possible—not later than 7 PM—can help lower insulin levels and facilitate fat burning without the need for fasting for extended periods.
Watch out for signs of an imbalance
Amin advises paying attention to potential signs of hormonal issues, such as “persistent fatigue, mysterious weight changes, temperature sensitivity, irregular periods, pregnancy difficulties, sexual dysfunction, and unusual hair changes. Diabetes, for example, might show up with excessive thirst or urination.”
Initially, treatment often centers around lifestyle changes. “Type 2 diabetes generally responds well to dietary modifications and regular exercise,” Amin notes, emphasizing how these can impact insulin levels. Hormone replacement therapy is one option, but there are also medications that alter how hormones function, and in some cases, surgical solutions may be required.
Use hormone tech cautiously
Recently, there’s been a boom in home hormone testing technology—but how beneficial is it? “It’s great for raising awareness,” Amin acknowledges, “but it can oversimplify complex hormonal systems and take things out of context. I often use glucose monitors for patients with diabetes as they provide insights into daily glucose variability. However, for those without diabetes, their advantages aren’t scientifically supported and may even cause unnecessary anxiety over health, potentially leading people to restrict beneficial foods.”
