The BEST Ways to Get Your Hormones Back on Track for Faster Weight Loss

If you’ve ever struggled to lose weight as a woman over 40, then you probably already suspect that your hormones are largely to blame.

And if you’ve been reading this blog for any length of time, then you’ve probably already picked up on the fact that I’m a little bit OBSESSED with hormones and the role they play in our overall health and well-being.

Because while I’m not a doctor, I am a woman who struggled with my weight for almost 10 years before I finally figured out that the real secret to sustainable weight loss was never cutting calories or getting more exercise, but just figuring out how to balance my hormones.

And it almost sounds way too simple to actually be true, but it is. And that’s why today I just want want to get back to basics for a minute and talk about the BEST ways to get your hormones back on track, so that you can lose weight faster and easier.

For those of you who don’t know me, my name is Ruth Soukup and I am the founder of Thinlicious and the Thin Adapted System®, as well as the New York Times bestselling author of 7 books.

And I’m also a woman on a MISSION to help other women transform their health, because it wasn’t all that long ago that I was the one who was really struggling. Struggling to lose weight, struggling to get control of my food addictions, and struggling with a whole bunch of health issues that were all related to insulin resistance and hormonal imbalance. My body was totally inflamed. I had headaches almost every day. I was tired ALL THE TIME. And I was constantly getting sick.

Honestly, I felt like crap, pretty much every day.

And the worst part is, I don’t even think I realized how bad I felt.

I thought it was normal.

I thought it was part of getting older.

So while I was worried about the fact that no matter how hard I tried to lose weight, the number on the scale just kept creeping up, I never really connected all of my OTHER health issues to my weight gain.

I didn’t realize that what it all came down to was hormones, and the fact that my hormones were totally OUT OF WHACK.

And chances are, if you’re reading this blog, it’s because you’re looking for a better way to lose weight and get healthy for life, YOUR hormones are out of whack too.

And that’s why today we’re going to talk about what you can do about it.

But first real quickly, if this is your first time hearing from me, then at some point you’ll probably want to go back and listen to the first couple of episodes of my podcast, because I go into a lot more detail about my own health journey and about all the research I’ve done into the science of weight loss and how it’s actually possible to heal your body from the inside out. And I’m not going to rehash all of that today, but suffice to say that if you’re here because you’re trying to lose weight and get healthy, then you’re in the right place and you’re going to LOVE this blog post, because it’s all about helping you do just that.

And if you haven’t already grabbed a copy of my free starter guide, then you might want to do that too. It’s called Flip the Switch, and it’s super helpful. It will basically explain in detail why it feels like your metabolism has stopped working, and what you can do about it. Just go HERE and I’ll send you you a free digital copy right away.

But in the meantime, let’s dive into today’s topic, and talk about some of the SIMPLE but POWERFUL things you can do to help get your hormones back on track, so that you can start losing weight faster and easier, and start feeling your best again.

Because like I said, hormones are a big deal. In fact, they’re a REALLY big deal. And if you’re a woman, then you’ve probably already figured that out, because we tend to be a little more in tune with our hormones and how they affect us. But for the most part, we don’t really understand them all that well, or how they actually work, or how they can get out of balance and cause all sorts of problems for us.

And unfortunately, a lot of the things we do on a daily basis—things that we probably don’t even think twice about—can have a really big impact on our hormones, and not in a good way. Things like what we eat, and how much we eat, and how often we eat, and how much sleep we get, and how much stress we’re under, and even the products we use and the chemicals we’re exposed to. All of these things can have a huge effect on our hormones, and can cause them to get out of whack and out of balance, and can make it a whole lot harder for us to lose weight and feel our best.

And so that’s why I think it’s so important to start by understanding a little bit more about what hormones actually are, and how they work, and what they do in our bodies, and then we can talk about some of the things you can do to help get them back on track. Because knowledge is power, right? And the more you understand about what’s actually happening in your body, the more you’ll be able to make informed choices that will help you get the results you want.

Hormones 101

So let’s start with the basics: what are hormones, exactly? Well, hormones are basically chemical messengers that are produced by various glands in our bodies, and they play a big role in regulating all sorts of different functions and processes, from metabolism to digestion to mood to sleep to reproduction. In fact, just about everything that happens in our bodies is controlled or influenced by hormones in some way.

And because they have such a big impact on so many different things, it’s really important that our hormones are in balance—that they’re not too high or too low, and that they’re all working together the way they’re supposed to. But the problem is that a lot of the time, they’re not. In fact, it’s estimated that as many as 80% of women over the age of 40 have at least some sort of hormonal imbalance, whether they realize it or not. And that’s a big deal, because when our hormones are out of balance, it can cause all sorts of problems, from weight gain to fatigue to depression to anxiety to hot flashes to low sex drive to infertility. The list goes on and on.

And the other thing you need to understand about hormones is that they all work together in a very delicate and intricate system, kind of like a big, complicated puzzle. And when one piece of the puzzle is out of place, or not working the way it’s supposed to, it can throw the whole system out of balance. So even if you think you’re only dealing with one specific hormonal issue, the reality is that it’s probably affecting a whole bunch of other hormones too.

So that’s why, when it comes to getting your hormones back on track, it’s not usually enough to just focus on one specific hormone or one specific issue. You really have to take a more holistic approach, and look at all the different factors that could be contributing to your hormonal imbalance, and then try to address as many of them as possible. And that’s what we’re going to talk about today.

But before we dive into that, I think it’s also important to understand a little bit more about how our hormones can actually affect our ability to lose weight. Because the truth is that when our hormones are out of balance, it can make it a whole lot harder for us to shed those extra pounds, no matter what else we do.

How Your Hormones Affect Weight Loss

So how exactly do hormones affect weight loss? Well, in a lot of different ways, actually. For one thing, hormones play a big role in regulating our metabolism, which is the process by which our bodies convert the food we eat into energy. And if your metabolism isn’t working the way it’s supposed to, then you’re not going to be able to burn as many calories, and that can make it a lot harder to lose weight.

Hormones also affect the way our bodies store and use energy. When our hormones are in balance, our bodies are able to easily switch back and forth between burning glucose (or sugar) for energy and burning fat for energy, depending on what’s available. But when our hormones are out of whack, it can make it a lot harder for our bodies to access and burn fat, and a lot easier for us to store it. And that’s a big problem, especially if you’re trying to lose weight.

And then there’s also the fact that hormones can have a big impact on our appetite and on our cravings for certain foods. When our hormones are out of balance, it can make us feel hungry all the time, or cause us to have intense cravings for sugar and carbohydrates. And obviously, if you’re eating more and not able to control your cravings, then that’s going to make it a lot harder to lose weight.

So as you can see, hormones play a HUGE role in our ability to lose weight, and when they’re out of balance, it can have a big impact on a lot of different things. But the good news is that there ARE things you can do to help get your hormones back on track, and that’s what I want to talk about next.

But before we dive into that, let me just take a quick second to say that I am NOT a doctor, and I am NOT a health professional. Everything I’m about to share with you is based on my own research and my own personal experience, as well as the experience of the thousands of women who have gone through our TAS program. And while I truly believe that the advice I’m about to give you is safe and healthy and will be beneficial for just about everyone, it’s always a good idea to talk to a functional doctor before making any big changes to your diet or lifestyle, especially if you have any specific health concerns or conditions. Okay? Okay.

The Best Ways to Get Your Hormones Back on Track

So with that out of the way, let’s talk about some of the things you can do to help get your hormones back on track, for faster and easier weight loss.

Detox from Sugar

If I’ve said it once , I’ve said it a thousand times. In fact, sometimes I feel a little bit like a broken record.

But the reality is that the VERY BEST thing you can do to start balancing your hormones is detox your body from sugar.

But what that really means is that you need to start eating a healthy, whole foods based diet that is low in sugar and refined carbohydrates—which your body basically thinks is sugar—and high in healthy fats and protein.

And like I said, this probably doesn’t come as a big surprise if you’ve been listening to my podcast or reading this blog for a while, because I talk about the benefits of a low-sugar, protein and healthy fat rich diet ALL. THE. TIME. And for good reason—it really is the best way to heal your body from the inside out, and to get your hormones back on track.

Because the reality is that a lot of the hormonal imbalances we experience are caused by insulin resistance, which is when our bodies become less sensitive to insulin, and have a harder time regulating our blood sugar levels. And insulin resistance is a big deal, because not only does it make it a lot harder for us to lose weight, but it can also lead to a whole bunch of other hormonal issues, like thyroid problems and estrogen dominance and adrenal fatigue.

But the good news is that insulin resistance is also something that can be reversed, and one of the best ways to do that is by changing the way you eat. When you eat a lot of carbohydrates, especially highly processed carbohydrates and sugars, it causes your blood sugar levels to spike, which in turn causes your body to release more insulin. And if you’re eating this way all the time, then your body is constantly having to produce more and more insulin, which can eventually lead to insulin resistance.

But when you detox from sugar and start replacing that sugar and those refined carbohydrates with nutrient dense protein and healthy fat something amazing happens—your blood sugar levels stabilize, and your body doesn’t have to produce as much insulin. And that means that over time, your insulin resistance will start to improve, and your hormones will start to get back in balance. And not only that, but eating this way also helps to reduce inflammation in your body, which is another big factor in hormonal imbalance. So it’s really a win-win.

So if you’re not already doing so, I would highly recommend that you start the process of detoxing your body from sugar. And if you need help with that then you’re in luck, because we have an AMAZING beginner program available for you called the 10 Day Sugar Detox. And it’s really good. And it will make things SO much easier for you. If you want to get access to that, just go get signed up HERE.

So that’s the first and by far the most important thing—detox from sugar. But that’s just the beginning.

Get More Sleep

The second thing you can do to help get your hormones back on track is to make sure you’re getting enough sleep.

And I know this can be easier said than done, especially if you’re a busy mom like me, but it really is SO important. In fact, not getting enough sleep can have a big impact on your hormones, and can actually make it a lot harder for you to lose weight.

That’s because when we don’t get enough sleep, it can cause our bodies to produce more of the stress hormone cortisol, which can lead to all sorts of problems, from increased inflammation to insulin resistance to weight gain. And not only that, but when we’re tired, we’re also a lot more likely to make poor food choices and to overeat, because our bodies are trying to compensate for the lack of energy.

So if you’re struggling to get enough sleep, then I would highly recommend that you make it a priority to try and get at least 7-8 hours a night.  And there’s a lot of simple things you can do to help with this that just require a little bit of discipline and intentionality, but can make a huge difference. Things like creating a bedtime routine, meditating, avoiding screens and bright lights for a few hours before bed, and making your bedroom a cool, dark, and quiet environment can all help you get better quality sleep.

Reduce Your Stress

The third thing you can do to help get your hormones back on track is to reduce your stress levels.

And I don’t know about you, but this is always one piece of advice that drives me crazy. Like you can just turn off stress just like that. After all, if it were that easy YOU WOULDN’T BE SO STRESSED, right?!!

And if you’re a type-A person like me, with a lot on your plate, then just the thought of trying to eliminate stress makes you stress about being stressed. Do you know what I mean? It’s like a vicious cycle.

But while we may not be able to eliminate stress completely, there are some things you can do to help manage it better. And that’s important because chronic stress can lead to increased inflammation and cortisol levels, which as we know, can cause a whole host of hormonal issues.

So what can you do to reduce your stress?

Well, first off, you might consider trying some relaxation techniques like yoga or meditation. I find it super helpful to use an app to guide me in this kind of stuff, because my brain just goes crazy if I’m left to my own devices. Lately I have really been enjoying the Hallow app, which is actually a guided prayer app. But there are tons of other options too.

Or even just going for a walk or finding some quiet time for yourself each day can make a big difference. There is something incredibly healing about being outside in nature that is proven to lower your cortisol levels.

But on a more practical level, I honestly think the thing that helps me relieve stress on a day-to-day basis is establishing habits and routines that eliminate some of my decision fatigue and make my busy work weeks go smoother.

And maybe this sounds silly, but biggest one for me has been getting into a really good groove with meal planning and food prep. Because making dinner is a huge stresser! So every Sunday afternoon, I sit down with our family calendar and plan our meals, then make a grocery list and go to Publix. And then I usually will do a little bit of food prep—I make snacks for the week, prep my morning bone broth, and I grill up a bunch of chicken and roast vegetables to make my lunch bowls.

That way I don’t even really have to think about it for the rest of the week. And not only that, it actually helps me to ENJOY cooking the rest of the week—it becomes like my decompression time after work. I pour a glass of wine, turn on some music, and I just really enjoy that time in the kitchen because I already have a plan and everything I need on hand.

So maybe that would work for you too. Or maybe it’s something else. But I do think have certain routines and rythyms built into your life really help reduce a lot of stress.

So that’s the third thing—watch your stress levels.

Eliminate Toxins & Chemicals

The fourth thing you can do to help get your hormones back on track is to avoid toxins and chemicals as much as possible, both in your food and in your environment.

And this is another big one, because a lot of the products we use on a daily basis, from cleaning products to personal care products to the food we eat, are full of all sorts of harmful chemicals that can have a big impact on our hormones.

In fact, there’s something called “endocrine disruptors,” which are chemicals that can interfere with the way our hormones work, and they’re found in just about everything these days. And while it’s pretty much impossible to completely avoid all of these chemicals, there are definitely steps you can take to minimize your exposure.

The most obvious place to start is with the food you eat. Because obviously cutting out sugar is super important, which we’ve already talked about, and if you start focusing on eating whole, nutrient dense foods, you will by default end up cutting out a lot of toxic processed junk from your diet.  But it’s still all over the place. The seed oils, the preservatives, the dyes, and other toxic chemicals. It’s in your dressings and sauces, your condiments and peanut butter, even in food that is marketed as “healthy” or “low carb” or keto.

A good rule of thumb when you look at an ingredient label is that if you can’t pronounce it or don’t actually know what it is, you probably shouldn’t be putting in your body.

If you want to take things one step further, you can start switching to more natural and non-toxic cleaning products and personal care products. as well as try to reduce your use of plastic products, which can also be full of harmful chemicals. For most people, this is something that you’ll probably do over time, as you restock. It doesn’t have to be all at once—every bit helps.

So eliminating toxins & chemicals—that’s the fourth thing.

Get More Essential Vitamins & Minerals

The fifth and final thing I want to talk about today is to make sure you’re getting enough of the right nutrients, especially when it comes to vitamins and minerals.

Because the reality is that a lot of us are walking around with nutrient deficiencies, and that can have a big impact on our hormones and on our overall health.

The best way to do this is by eating a diet that is as nutrient-dense as possible, with lots of red meat, which is the most nutrient dense food you can eat, along with fatty fish and plenty of healthy fat and vegetables and berries. If this is how you eat most of the time, you’ll be getting almost all of the nutrients you need directly from your food, which is exactly where you SHOULD be getting them.

But there are a few things you may want to supplement, simply because our modern food supply doesn’t supply them the way they used to.

One big mineral that most people are deficient in is Magnesium. This plays a key role in hormone balance, and it’s also super important for managing stress and reducing inflammation. Most of us simply don’t get enough magnesium from our diets—especially if you’re not eating lots of leafy greens or nuts and seeds.

So supplementing with magnesium can make a huge difference. You can take it as a powder or pill, but I find that taking an epsom salt bath a few times a week is the most relaxing way to get my dose!

Vitamin D is another big one—it’s actually more of a hormone than a vitamin! And yet so many people are deficient in it, especially those of us who live in cooler climates or spend most of our time indoors. So getting out in the sun and/or supplementing with vitamin D3 can be really helpful.

Other nutrients to consider are Omega-3 fatty acids, Vitamin B12, and Zinc.

Final Thoughts

Alright, so that was a LOT of information, and I know I just threw a whole bunch of stuff at you. And I also know that it can feel a little overwhelming to try and make all of these changes at once. So my advice would be to just start small, and to focus on one thing at a time. Maybe that means starting with your diet, and then once you feel like you’ve got that under control, you can move on to working on your sleep, and then your stress levels, and so on.

And the other thing I would say is to just be patient with yourself, and with the process. Healing your body and getting your hormones back on track is not something that’s going to happen overnight. It takes time. But I promise you that if you stick with it, and if you keep making small changes and taking small steps in the right direction, you WILL start to see results. You WILL start to feel better. You WILL start to have more energy and lose weight more easily. It really is all connected.

Because at the end of the day, that’s what Thinlicious is all about—helping you to FEEL better, so that you can truly LIVE better. And it’s about taking a holistic approach to health and wellness, and understanding that it’s not just about what you eat, or how much you exercise, or even how much you weigh. It’s about getting your hormones back in balance. It’s about healing your body from the inside out. And it’s about making sustainable changes that you can actually stick with for the long haul.

So I hope this was helpful for you, and that it gave you some good ideas for how to get your hormones back on track.