Hormones And Your Body Composition

Fat loss is significantly influenced by hormonal regulation and the body’s ability to maintain balance. Hormones control metabolism, fat storage, appetite, and energy usage. Whether pursuing fat loss with or without medication, understanding these processes helps set realistic expectations and supports sustainable results.

The hormones, leptin and ghrelin, are crucial in regulating appetite. Leptin, released by fat cells, signals that the body has enough energy and promotes feelings of fullness. In contrast, ghrelin levels rise in response to hunger. When these signals are disrupted, individuals may experience persistent hunger even with sufficient energy stores.

Insulin plays a central role in fat loss by managing blood sugar levels and energy storage. Chronically elevated insulin can limit access to stored fat, leaving individuals feeling hungry despite having significant fat reserves. By improving insulin regulation, one can reduce caloric intake and allow the body to utilize stored energy more effectively.

Cortisol, the primary stress hormone, increases due to excessive training, severe calorie restriction, or chronic stress. Elevated cortisol suppresses leptin and raises ghrelin, driving cravings for high-calorie foods. These cravings are a hormonal response rather than a matter of discipline. Hormonal fluctuations, particularly in women, also affect body fat levels and cause cyclical changes in appetite.

Supporting hormonal balance by avoiding extreme dietary or training approaches reduces intense hunger and enhances the sustainability of fat loss. Including small amounts of nutrient-dense carbohydrates can help stabilize appetite and prevent cycles of deprivation and overeating.

Thyroid hormones directly influence metabolic rate and energy expenditure. Impaired thyroid function can make fat loss more challenging despite proper nutrition and exercise. Supporting thyroid health through adequate nutrient intake, resistance training, stress management, and quality sleep can improve metabolic efficiency and enhance overall body composition outcomes.

Gut hormones such as GLP-1 and GIP contribute to feelings of fullness, insulin regulation, and energy balance. These signals are often diminished in metabolic dysfunction, which is why medications that mimic these hormones can aid in fat loss. However, long-term success depends on establishing consistent lifestyle habits, as weight regain is common when medications are stopped without foundational health practices in place.

The foundational health practices below can assist you in most stages of life.

Nutrition

• Protein: Aim for ~1.6g of protein/kg/bw (0.73 g/lb/bw), but speak with your nutrition advisor for your exact needs and the quality of your protein sources.

  • Why: Supports muscle retention, boosts metabolism, and enhances satiety by increasing hormone peptide YY (PYY) and GLP-1 while reducing ghrelin, aiding in appetite regulation and caloric intake.

• High Fiber: Especially soluble fiber foods. Aim for 30g/day. Although even higher levels may be better for your heart, according to Cardiologist Dr. Nicole Harkin.

  • Why: Fiber and protein assist with hunger hormone signaling satiety both during a meal and for longer durations after a meal (as opposed to refined foods signaling hunger again shortly after a meal, leading to over-eating). Fiber also supports a diverse and healthy gut microbiome, which plays a direct role in metabolism, cortisol regulation, and appetite hormone signaling.

• Colorful plant foods: Eat as many as possible in each meal. Here's a list, truthfully, how many are you actually eating each day?

  • Why: Diverse, colorful plant foods provide phytonutrients, antioxidants, and micronutrients that support hormonal balance, reduce systemic inflammation, and improve cellular insulin signaling. Greater plant diversity also feeds your gut microbiome.

• Mindful slow-paced eating: Allows sufficient time for hunger and satiety hormones, such as leptin, CCK, and GLP-1, to signal fullness to the brain. Rapid or mindless eating bypasses these signals, increasing the likelihood of overeating and dysregulated appetite control.

• Balanced plates - The plate method that balances protein, fiber-rich carbohydrates, healthy fats, and non-starchy vegetables helps stabilize blood sugar, insulin, and energy levels. It reduces hormonal stress responses, improves satiety, and supports consistent nutrient intake for muscle balance and fat loss, without being overly restrictive.

Physical Activity

Ensure you're meeting your weekly exercise requirements. Each realm offers different benefits for fat loss and helps your hormones function correctly. Resistance training (2–4x/week), HIIT, steady-state aerobic activity, and sustained NEAT (e.g., add in Exercise Snacks) throughout your day are vital to your hormone health. Speak with your Client Advocate for a personalized physical activity program that fits your lifestyle and specific needs.

Rejuvenation

• Sleep - One of the most overlooked but essential factors is consistent, quality rest. Sleep deprivation can send your hormones haywire, such as increasing ghrelin and decreasing leptin. Sleep is essential to fat loss.

• Stress balance - Maintaining a balanced nervous system prevents chronically high cortisol levels and allows for overall healthy hormone release. Breathwork, meditation, and yoga are some practices that can assist with these levels.

Weight-loss medications do not alter the body's physiology; instead, they temporarily enhance specific physiological signals. There are, therefore, limitations to using the medication. They don't increase muscle mass, improve sleep, or reduce stress, so without lifestyle changes partnered with the medications, you risk weight regain and possibly even higher levels of fat than when you started. To learn more about these medications, check out our previous post on GLP-1 agonists. 

Medications can lower the “effort barrier,” but lifestyle changes determine whether you're successful at keeping the weight off and maintaining a higher quality of life.