How to Naturally Fix Hormone Imbalances: For Active Men & Women

Hormone imbalances are more common than most people realize, and they can have a significant impact on your health, mood, energy, sleep, and even physical performance. If you’re an active individual or athlete, you may find yourself experiencing symptoms like hormonal acne, fatigue, mood swings, disrupted sleep, or even a plateau in performance despite putting in the work. These issues might be more than just stress or a bad night’s sleep—they could be signs of an underlying hormonal imbalance.

Every week I have someone who approaches me in the gym or shoots me a message on Instagram asking for help because they're eating all the right foods, working out regularly, getting in their sleep, but struggling with some of the issues outlined in this article that indicate you've got a hormone imbalance issue going on. 

Over 50% of athletes/active individuals suffer from micronutrient deficiencies, nutritional and gut imbalances, and mental health issues leading to hormone imbalances, insomnia, anxiety, low energy, and poor performance. Unfortunately, because there are not any books or resources specific to athletes to educate and help them, many are prescribed pharmaceuticals like sleep aids, hormone replacement therapy, or anti-anxiety medications without addressing the underlying nutritional causes. If an athletic woman is having hormone issues and goes to an OB GYN, she will most likely be told “it’s normal” and prescribe her birth control without ever educating her on how her active lifestyle can impact her hormone health. If an athletic man goes to a doctor with issues of insomnia and low testosterone more than likely he will be told “it’s just stress” and will be prescribed testosterone therapy without ever being educated on how his lifestyle can impact his hormones. Many athletes work with therapists because of lack of mental focus, anxiety, or loss of their drive and are given prescription meds without ever being educated on neurotransmitter health with their nutrition and nutrients.

In this post, we’ll explore the most common hormone imbalances, why they happen, and how you can address them naturally with functional health strategies, including at-home labs, supplements, and a tailored approach to nutrition and fitness.

Top Hormone Imbalances in Active Individuals

Hormones are the body’s chemical messengers, influencing everything from metabolism to mood. When they get out of balance, even the most disciplined diet and training regimen can be affected. The most common hormone imbalances that affect athletes and active men and women include:

1. Cortisol Imbalance (Stress Hormone)
   Cortisol is your body’s primary stress hormone, responsible for regulating the “fight or flight” response. While acute stress is necessary, chronic stress—common among athletes pushing their limits—can lead to elevated cortisol levels. This can disrupt other hormones, affect sleep, increase fat storage, and lead to anxiety, irritability, and fatigue.

2. Thyroid Imbalance (Hypothyroidism & Hyperthyroidism)
   Your thyroid controls metabolism, energy production, and temperature regulation. An underactive thyroid (hypothyroidism) can lead to weight gain, fatigue, and brain fog, while an overactive thyroid (hyperthyroidism) can cause weight loss, rapid heart rate, and anxiety. Both conditions can be exacerbated by intense physical activity, especially if combined with poor nutrition or overtraining.

3. Estrogen & Progesterone Imbalance
   For women, hormonal imbalances often occur around menstruation, pregnancy, or menopause. However, athletes—especially those in sports requiring lean body mass—can experience hormonal disruptions that lead to low progesterone or estrogen dominance. Symptoms include irregular periods, heavy periods, mood swings, and even hormonal acne.

4. Testosterone Imbalance (Low or High)
   Testosterone is crucial for both men and women, influencing muscle growth, energy levels, libido, and fat distribution. In athletes, overtraining or inadequate recovery can lead to a drop in testosterone levels. Low testosterone can result in fatigue, decreased muscle mass, and mood disturbances, while high testosterone levels may lead to aggressive behavior and an increased risk of injury.

5. Insulin Resistance
   While insulin is primarily known for regulating blood sugar, it also plays a role in fat storage and muscle recovery. Insulin resistance, often linked to poor nutrition or overtraining, can make it difficult for your body to use glucose effectively. This can lead to fatigue, sugar cravings, and difficulty losing weight.

Signs You Might Have a Hormone Imbalance

If you’re experiencing any of the following symptoms, it might indicate a hormone imbalance:

• Hormonal Acne: Breakouts along the jawline, chin, or upper back, especially around your menstrual cycle or after intense workouts.
• Sleep Issues: Difficulty falling or staying asleep, or feeling unrested despite enough sleep.
• Low Energy: Feeling exhausted even after rest, or struggling to get through your workouts.
• Weight Gain or Having a Hard Time Losing Weight: Stubborn fat that (especially around the belly/mid-section) that won't go away no matter how hard you train or switch up your nutrition can indicate a hormone imbalance.
• Mood Swings: Increased irritability, anxiety, or depression, especially around your cycle (for women).
• Plateauing Performance: Even with consistent training, you're no longer seeing gains in strength, muscle mass, or endurance.

How to Naturally Fix Hormone Imbalances

1. Functional Diagnostic At-Home Labs
If you suspect a hormone imbalance, a great first step is to get a functional diagnostic test to understand where your hormones stand. One of the first steps I do when working with a new client is run at-home functional labs that can assess your cortisol, thyroid, estrogen, testosterone, and insulin levels through saliva, blood, or urine tests. Some of the best tests include:

• The DUTCH Test (Dried Urine Test for Comprehensive Hormones): Measures sex hormones, adrenal function, and melatonin to get a clear picture of your hormone health.
• Saliva Hormone Test that measures sex hormones, adrenal function and stress hormones through at home saliva testing.
• Thyroid Panels: Blood tests that measure TSH, Free T3, and Free T4 to assess thyroid function.
• Adrenal Stress Index: This can measure your cortisol and DHEA levels throughout the day, helping to track stress response and adrenal function.

2. Supplements to Balance Hormones Naturally
Supplements can play a key role in supporting hormonal balance, especially if you're deficient in certain nutrients. Here are some natural supplements that may help:

• Ashwagandha: An adaptogenic herb that helps manage cortisol and stress levels.
• Magnesium: Supports adrenal health, improves sleep quality, and balances blood sugar.
• Vitamin D: Low levels of Vitamin D are linked to hormonal imbalances, particularly in the thyroid and estrogen.
• Zinc: Crucial for testosterone production, immune health, and reproductive hormone balance.
• Omega-3 Fatty Acids: Reduces inflammation, supports adrenal and thyroid function, and can improve mood.
• Probiotics: Gut health plays a major role in hormone regulation, including estrogen metabolism.

3. Nutrition for Hormonal Balance
Your diet has a powerful effect on your hormone levels. To support balanced hormones, aim for a nutrient-dense, anti-inflammatory eating plan. Focus on:

• Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish provide essential fatty acids that support hormone production.
• Protein: Adequate protein intake supports muscle repair and healthy levels of testosterone.
• Fiber: Vegetables, fruits, and whole grains help regulate estrogen and support digestive health, which is crucial for detoxifying excess hormones.
• Antioxidants: Foods like berries, leafy greens, and cruciferous vegetables help reduce inflammation and oxidative stress.

4. Exercise for Hormone Health
While exercise is crucial for overall health, overtraining can lead to hormone imbalances, especially in women. Balance is key:

• Strength Training: Lifting weights helps support testosterone levels and improves insulin sensitivity.
• Moderate Cardio: While intense cardio can increase cortisol, moderate aerobic activity like swimming or cycling can support heart health and stress management.
• Rest & Recovery: Make sure to incorporate active recovery days and adequate rest to allow your body to heal and prevent burnout.

Why an Active Lifestyle Can Cause Hormonal Imbalances

As an athlete or someone with a highly active lifestyle, you may experience unique challenges when it comes to maintaining hormonal balance. Intense training, insufficient recovery, or poor nutrition can all contribute to disruptions in hormone production. Over time, this can lead to low energy, metabolic dysfunction, and mental burnout. Striking the right balance between exercise, recovery, and nutrition is key to keeping your hormones in check.

Micronutrient Deficiencies & Their Role in Hormonal Imbalances

Micronutrient deficiencies are one of the most overlooked causes of hormone imbalance, particularly in athletes. Deficiencies in key vitamins and minerals—such as zinc, magnesium, iodine, and B vitamins—can disrupt the body’s ability to produce or regulate hormones. Ensuring that your diet is rich in these nutrients (or supplementing where needed) is a critical step in addressing hormonal health.

Ready to Fix Your Hormone Imbalances?

Hormonal imbalances are not just a part of aging or “bad luck” — they are treatable, especially when you take a functional, holistic approach to your health. If you’re struggling with symptoms like hormonal acne, sleep issues, low energy, or mood swings, a personalized health plan that includes functional diagnostic tests, natural supplements, and a tailored nutrition and exercise strategy could be the key to restoring balance.

If you're ready to take control of your hormone health, I’m here to guide you every step of the way. As your Functional Health Coach, I can help you understand the root causes of your imbalances and create a plan to restore optimal health.

Book a new client appointment with me today to start your journey toward natural hormone balance!