THE TRUTH ABOUT ESTROGEN, PROGESTERONE + TESTOSTERONE AND WEIGHT LOSS

The real reason you’re not seeing results – part three… If you missed parts one and two, be sure to go back and give them a read (part one / part two) as this builds on what we’ve already discussed!

We’ve finally arrived at the problem children (or so you may be thinking). Chances are you’ve heard of our all too familiar sex hormones – estrogen, progesterone and testosterone. But unfortunately, these poor little guys are getting the blame meant for their older brothers and sisters – when in fact they’ve just been following instructions.

Let me remind you of our little hormone funnel… remember the sex hormones are going to respond to what’s going on above. So if cortisol, insulin and thyroid hormones are misbehaving, your sex hormones will too.

There’s no point blaming estrogen for your metabolism holding weight, when your insulin isn’t sensitised enough to stop telling the body to store fat.

You can’t blame testosterone for poor muscle mass, when you’ve constantly been telling the body to be catabolic (breaking down muscle), because you’re living in survival mode and over producing cortisol.

You also can’t blame progesterone for poor sleep (and therefore poor insulin + blood sugar regulation and often poor food choices), when you’re body is being told there’s a famine going on – aka you’re not eating enough – it’s slowed down your thyroid and increased your cortisol levels and now you’re wired and fatigued.

No… it really isn’t fair to blame our sex hormones for what their older brothers and sisters have been up to as a result of your dietary and lifestyle choices.

Now I am not here to shift the blame to you, or to the top tier hormones either. This is a team effort, and if you want to see real change, you need to revisit part one and two to make sure you’re nourishing your nervous system, balancing your blood sugars, and getting enough nutrients to support optimal hormone production.

I’ve had clients come to me taking all sorts of estrogen clearing + progesterone boosting + testosterone balancing supplements, but they aren’t addressing the root cause.

And often when they do, they don’t need any of those fancy things, their hormones come right and the weight simply falls off because their metabolism is in a healthy, optimal state.

This is where you’ve most likely heard the term ‘weight loss is a by-product of a healthy body’ – ain’t that the truth. And if you want to experience it for yourself – go back to phase one, two and even three.

BUT… because I know you’re here wanting to learn more about your beautiful hormones, here’s a little run down of what your most common sex hormones are responsible for in your body and how you can optimise them!

ESTROGEN:

Estrogen is essential for reproductive health, but it also influences mood, bone density, skin health, and cardiovascular function. While we often think of estrogen as beneficial, too much or too little can cause issues:

– High estrogen (estrogen dominance): weight gain, mood swings, heavy periods, PMS, and breast tenderness.
– Low estrogen: hot flashes, night sweats, low libido, vaginal dryness, and bone loss.

Actionable items to support optimal estrogen balance:

Detox:
– Help your liver metabolise excess estrogen by eating cruciferous vegetables like broccoli, bok choy and Brussels sprouts

Daily bowel movements:
– If you aren’t having a daily bowel movement, excess estrogen cannot be eliminated. A sluggish gut can cause estrogen to recirculate in the body.
– Include fibre-rich foods to support estrogen elimination through bowel movements

Destress:
– Elevated cortisol can block healthy estrogen metabolism, so prioritise stress management with mindfulness, yoga, or breathwork.

PROGESTERONE:

Progesterone is known as the “keep calm and carry on hormone” and plays a key role in balancing estrogen, regulating the menstrual cycle, supporting fertility, and promoting restful sleep.

– Low progesterone can result in irregular periods, PMS, anxiety, and trouble sleeping. I am yet to meet someone who has too much of this…

Actionable items to support optimal progesterone production:

Optimise ovulation:
– Your body makes progesterone only after ovulation, so aim to have regular cycles by eating enough, including healthy fats (like avocados and olive oil) + proteins (animal based tends to be most easily absorbed by the body)
– Track your cycle – and NO an app cannot tell you. This is important regardless of whether or not you are wanting to fall pregnant.

Optimise sleep:
– Poor sleep reduces progesterone levels. Aim for 7-9 hours of high-quality sleep by maintaining a consistent bedtime routine.
– Add a supplement like magnesium bisglycinate or herbs like passionflower/valerian root to support (check with medical provider)

Offset stress:
– Cortisol competes with progesterone production, so stress management is key. Incorporate calming practices like meditation, journaling, or gentle movement.

TESTOSTERONE:

Testosterone isn’t just for men—it’s vital for women’s muscle strength, libido, mood stability, and energy.

– Low levels can lead to fatigue, low sex drive, and difficulty building muscle,
– High levels (often seen with PCOS) can cause acne, hair thinning, and irregular cycles.

Actionable items to support balanced testosterone levels:

Stabilise blood sugar levels:
– Insulin resistance can increase testosterone levels. Focus on eating balanced meals with protein, healthy fats, and fibre to keep blood sugar steady – refer to part one of this series for more tips

Strength train:
– Lifting weights helps naturally support healthy testosterone levels and improve muscle tone – and it will NOT make you bulky.

Steer clear of endocrine disruptors:
– Reduce exposure to chemicals found in plastics and beauty products that interfere with hormone balance.
– Switch to natural or low-tox options where possible.

By focusing on these actionable steps, the 3 D’s for estrogen, 3 O’s for progesterone and/or 3 S’s for testosterone you’ll be further supporting your hormonal balance – you may also notice a lot of the tips link back to what’s needed to support your insulin and cortisol!

I hope this 3 part series has given you a deeper insight into your hormonal and metabolic health, and how it differs as a woman helping you feel energised, strong, and in control of your hormones.