BeyondFit Foundations: Understanding Your Hormones
what they do and how to support them
If you’ve ever felt like you’re doing everything right — eating well, working out, getting your steps in — but your results are just… stuck — it’s time to talk about something that often gets overlooked: your hormones.
Hormones are your body’s chemical messengers, and they play a HUGE role in how you feel, how your body responds to food and exercise, how well you sleep, how easily you gain (or lose) weight, and even how much energy or motivation you have on any given day.
At BeyondFit, we believe in working with your hormones, not against them. When you understand the key hormones that affect women’s health and fitness — and how to support them through lifestyle, nutrition, and movement — everything starts to change.
Let’s dive into the hormone basics every woman should know…
Estrogen
What It Does:
Estrogen is the primary female sex hormone. It regulates your menstrual cycle, maintains bone density, supports reproductive health, affects mood, and even influences skin elasticity.
How to Support It:
• Eat estrogen-friendly foods like flaxseeds, soy, and cruciferous veggies (broccoli, cauliflower, Brussels sprouts).
• Lift weights! Strength training is your BFF for preserving bone density, especially during and after menopause.
• Manage stress with things like yoga, deep breathing, or even a walk outside — high stress can throw estrogen out of whack.
Progesterone
What It Does:
Progesterone balances estrogen, supports a healthy menstrual cycle, and plays a critical role in fertility and mood.
How to Support It:
• Prioritize sleep. Poor sleep can lower progesterone — aim for 7–8 hours per night.
• Eat magnesium-rich foods (leafy greens, seeds, nuts) to naturally boost levels.
• Don’t overdo exercise. Too much intensity or too little recovery can drop progesterone. Balance is key.
Cortisol
What It Does:
Your main stress hormone. It helps regulate metabolism, blood sugar, and inflammation — but when it’s constantly elevated, it can lead to belly fat, sleep issues, and fatigue.
How to Support It:
• Find your calm. Try journaling, prayer, breathwork, or just 10 minutes of quiet.
• Avoid caffeine + sugar overload. They can spike cortisol even more.
• Incorporate restorative movement like walking, Pilates, or gentle yoga into your routine.
Insulin
What It Does:
Insulin controls how your body uses glucose for energy. When it’s imbalanced (due to stress, sugar, or poor sleep), fat loss can become nearly impossible.
How to Support It:
• Pair your carbs with protein, fiber, and healthy fats to avoid sugar spikes.
• Move your body regularly. Strength + cardio both improve insulin sensitivity.
• Cut down on refined sugar and processed foods. Your hormones will thank you.
Thyroid Hormones (T3 & T4)
What They Do:
These regulate metabolism, temperature, and energy. If your thyroid is underactive, it can lead to fatigue, weight gain, and mood swings.
How to Support Them:
• Eat iodine-rich foods like seaweed, fish, and dairy.
• Stay active, even on days when energy is low — movement helps thyroid function.
• Talk to your doctor if you’re concerned. Thyroid imbalances are common and manageable with the right support.
Testosterone
What It Does:
Yep, women have this hormone too! Testosterone helps build and maintain lean muscle, supports libido, and keeps bones strong.
How to Support It:
• Strength train consistently — muscle is protective and empowering.
• Eat enough healthy fats. Your hormones need fat to function!
• Keep stress in check, since cortisol and testosterone work in opposition.
The Bigger Picture: Hormone Fluctuations, Cycle Syncing & Aging
Your hormone levels aren’t static — they shift throughout your cycle and as you age. That’s why what worked in your 20s may not work in your 30s, 40s, or 50s.
• During your follicular phase (first half of your cycle), you may feel stronger and more energized — this is a great time to push yourself with workouts.
• During your luteal phase (second half), it’s normal to feel more tired and emotional. Give yourself grace and focus on rest, hydration, and gentle movement.
• As you approach perimenopause or menopause, estrogen and progesterone levels naturally decline. Adjusting nutrition and training can help minimize symptoms like weight gain, brain fog, and fatigue.
Action Step: Track Your Hormones & Tune In
Start keeping a simple journal to track:
Energy levels
Mood
Sleep
Cycle symptoms
Hunger & cravings
This can help you connect the dots between your hormones and how you feel — and give you the power to make better decisions for your body.
Ready to take it to the next level?
At BeyondFit, we go beyond generic workouts and diets. Inside our membership, you’ll get access to:
Hormone-smart training plans
Customized nutrition resources
Expert coaching and support from other moms just like you
Tools to help you balance your hormones, and feel your BEST
Your body is not broken. It’s just asking for a different approach.
Join us today and discover how to work with your hormones — not against them — so you can finally see and feel the results you deserve.
Click here to become a BeyondFit member
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