How to Release More Healthy Hormones
When I first started with Robinhood Integrative Health, it was just Dr. Lantelme and one Nurse Practitioner helping people with their hormones.
Surprisingly, our practice started with them doing general practice as well as using bio-identical hormone replacement therapy to help people optimize their hormone levels.
This service has helped thousands of our patients over the course of the past 10 years. And I’m happy to say that there is still plenty of help we can offer to you, our readers, and our patients, to optimize hormone levels.
Even better is that some of the things I’m about to show you can be done for cheap, or Free, and they’re guaranteed to help you optimize hormone levels.
This is true whether you’re a man or a woman.
Let’s check these out now.
4 Easy Ways to Boost Hormone Levels
I’ve written about optimizing hormones several times, but I wanted to write this so that you’d have an easy-to-access resource that gives you practical ways to boost hormone production.
1 - Lifting Weights (the heavier the better):
Lifting weights is traditionally thought of to be a predominantly male pursuit, but ladies should know that it’s extremely helpful too.
And a note on how this alters your physical appearance.
Lifting heavy weights doesn’t have to be about becoming “big”. In fact, when done as part of a varied fitness regiment, you may find that it makes you skinny and toned.
Additionally, it can help with improving your mood, relieving symptoms related to estrogen dominance, enhanced sleep, and more.
And those same benefits that women achieve, can be achieved for men, too. Here’s how.
In the journal “A Case for Strength” Andrew Heffman CSCS writes “In both sexes, he explains, strength training stimulates the release of human growth hormone, which aids in building muscle and burning fat. It also increases insulin sensitivity, which helps control blood sugar and reduces the risk of type 2 diabetes.
Strength training has also been shown to help regulate sex hormones — testosterone and estrogen — especially as men and women get older. As men age, their testosterone level often drops relative to their estrogen level, which can affect muscle growth, energy levels, and sexual function.
Women commonly produce less estrogen as they grow older, which can increase the risk of osteoporosis, heart disease, and general hormone dysregulation.
Strength training has been shown to stimulate production of these sex hormones and help rebalance them for both men and women.“
Additionally, strength training requires the recruitment of large muscle groups and that can help to tire you out for better sleep.
Research has shown, the heavier the weight, the better, but that doesn’t mean you need to become a powerlifter in order to enjoy the benefits.
2 - Fasting:
I’ve written extensively on the benefits of fasting, whether intermittent, caloric restriction, or 24 hour fasts.
I’m convinced fasting is super effective to implement for helping to alter a person’s health positively.
The benefits that are achieved through fasting extend from fasting’s ability to influence our hormone levels.
Surprisingly, fasting can boost the levels of the same kinds of hormones as weight lifting. Researchers have shown that the levels of sex hormones like testosterone are raised significantly simply through skipping a meal.
This can benefit both women and men.
In addition to that, fasting can also help with the following hormone levels.
Human Growth Hormone: There is evidence to show that a 24-hour fast can raise your HGH levels by as much as 2000%.
Luteinizing hormone: This important hormone is essential in helping produce testosterone. And fasting is able to help it increase by as high as 67%!
Decreasing leptin levels: Leptin is a hormone related to metabolism, and when you fast it inhibits leptin from causing you to overeat. Fasting helps crush overeating in the future by causing leptin levels to fall.
3 - Getting rid of toxic cleaning products:
Some of the most damage a person will do to their hormones comes from them using products in their home that can cause extreme damage to the endocrine system.
My wife realized this was an issue years ago and committed to creating products that do the job of keeping pathogens at bay.
Many of the normal cleaning products we use in the United States are known to interfere with the endocrine system.
These Endocrine disrupting chemicals, (EDCs) can interfere with hormone balance as they mimic hormones and interfere with how they signal. Some of the more common EDCs mimic estrogen and this can lead to issues such as cancer, fertility problems, slow cognitive development, changes in metabolism, and immune disorders.
Cut them out and you stand a good chance of positively affecting your natural hormone levels.
4 - Eat clean:
You probably saw this coming, but hey, it's a lot easier than it sounds.
Just so you know it’s not just me saying this, Dr. Amy Meyers writes this about eating clean:
“Sugar and refined carbohydrates can cause blood sugar spikes and mess with your insulin. Insulin is a hormone made by your pancreas that helps turn glucose into energy and keeps your blood sugar stable. Too much sugar causes your body to release more and more insulin to help control blood glucose levels. This can lead to insulin resistance and eventually to type 2 diabetes. Keep refined carbs to a minimum and save sweet treats for special occasions. Choose natural sweeteners that won’t send your blood sugar on a roller coaster.
Another hormone-wrecking food to watch out for is soy. Soy contains phytoestrogens known as isoflavones that mimic estrogen in your body. See this article for more reasons why it’s a good idea to ditch soy, particularly if your estrogen levels are already high due to menopause.”
I suggest a ketogenic diet made of animal fats and other plant-based fats as a way to eat clean and get a hormone boost
There Are Other Easy Ways to Boost Hormone Levels, Too
In addition to these tips, there are other things you can do to help promote better hormone levels.
- Getting More Sleep
- Getting Outside More
- Taking Supplements
I believe supplements are one of the pillars of supporting healthy hormone levels.
That’s why I created Estrogen Control with DIM.
This is a great product for supporting female health and taking it could help to promote great health in the future.