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Hormones get blamed for just about everything in the weight loss struggle. If the scale won’t budge, it must be cortisol.
If body fat is sticking around, insulin resistance is surely the problem.
And while it’s true that hormones have a significant influence on appetite, metabolism, and fat storage, the conversation around them is often oversimplified—or worse, used as an excuse.
Here’s the reality: no hormone can override the fundamental principle of weight loss—calories in versus calories out (controversial hot take, I know). But here is the nuance—hormones can absolutely impact how easy or difficult it is to maintain that calorie balance.
Take insulin, for example. It’s been unfairly demonized in diet culture, with claims that it “locks” fat away and prevents weight loss. In reality, insulin is essential for blood sugar regulation and muscle growth. It also plays a role in satiety—meaning, it can actually help keep hunger in check.
Yes, people with insulin resistance may have a harder time processing carbs, but that doesn’t mean cutting them entirely is the answer. Improving insulin sensitivity through exercise, balanced meals, and weight loss itself is a far more effective approach.
Then there’s cortisol, the so-called “stress hormone.” In short bursts, it’s actually helpful—it mobilizes energy and helps the body respond to challenges. But when cortisol levels stay chronically high due to poor sleep, overtraining, or constant stress, it can drive up hunger, slow metabolism, and even lead to muscle breakdown. Managing stress through better recovery, proper nutrition, and sleep is critical—not just for weight loss, but for overall health.
Ghrelin and leptin are the real power players when it comes to hunger and cravings. Ghrelin tells your brain to eat; leptin signals when you’re full.
When you diet aggressively, ghrelin levels spike, making food cravings nearly impossible to ignore. At the same time, leptin drops, meaning your body is slower to recognize when it’s had enough.
This is why extreme calorie deficits often backfire—your body fights back, making it harder to stay consistent.
The key takeaway? Hormones influence weight loss, but they don’t rewrite the basic rules of energy balance. If you’re stuck in a plateau, the answer isn’t to go down a rabbit hole of insulin hacks or cortisol-blocking supplements—it’s to focus on the basics that actually move the needle.
That means:
Prioritizing protein to regulate appetite and preserve muscle
Not slashing calories too aggressively, which can worsen hormonal imbalances
Managing stress and getting enough sleep to keep cortisol in check
Eating fiber-rich, whole foods to improve insulin sensitivity and support satiety
Understanding that weight loss isn’t linear—hormonal fluctuations are part of the process
So, yes—hormones play a role, but they don’t make the rules—your habits do. Instead of chasing “hormone reset” diets or getting lost in biohacking trends, dial in the fundamentals. Weight loss isn’t about tricking your body into shedding pounds; it’s about working with it in a way that’s sustainable.
Yes, it can really be that simple.
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