A Fine Balance - Part 4
Finding Balance
We’ve looked at 3 different hormones – cortisol, insulin, and thyroid hormones. We’ve looked at how they dance together, which leaves the most important question – how do I find balance?
Happily, they work so closely together that they can rebalance together. If you feel only one is out, check out the specific recommendations on each part. But, if you’re feeling “help! All three are out of wack!”, you’re in the right place.
Bringing it all together –
In a nutshell, they work on a bit of a teetertotter. Cortisol and Insulin on once side (stimulating each other) -> and thyroid hormones on the other (they’re depressed when the other two are high)
This means – if your cortisol and/or insulin levels are high, then your metabolism & thyroid is suppressed. It’s no wonder why it’s so easy to gain weight when stress is high.
There’s a small segment of people whose body works slightly differently. Instead of their thyroid getting depressed under stress, it’s over-stimulated. These are the people who lose weight when they’re stressed and have trouble getting back to a healthy weight.
If you fall into this category, these techniques for balance will also work for you. Just remember to add more food to your plate each day too (you may need a lot to trigger weight gain).
It’s a fine balance, and here’s why –
Your metabolism needs glucose/blood sugar to work properly…but too much triggers too much insulin and this triggers cortisol and therefore depresses your thyroid and shoves down your metabolism
When stressed, your body tries to conserve energy and slows down your metabolism. So high cortisol = slow metabolism/depressed thyroid.
Chronic stress leads to low cortisol…which also depresses your thyroid, which makes you TIRED.
Side Note:
Going on a ketogenic diet can cause weight loss (for some, but not all), by by-passing insulin, but it triggers a high cortisol state (all low-carb diets do this). A ketogenic diet done properly takes glucose out of the mix (you burn ketones instead) so your blood sugar stays low…but it may trigger some insulin resistance when you go back to eating glucose again. A better, more long-term friendly solution is to balance these hormones. It’s always better to find balance than to by-pass <3.
The fact is, our culture idolizes busyness and a high cortisol state. The fact that every street corner has a coffee shop shows how an overstimulated body is seen as normal.
How to find balance
1. Incorporate exercise into your lifestyle for 30 – 45mins 3 – 5x per week. The best exercise combines both strength training and cardio. Start where you are and increase the intensity as your body allows (don’t overdo it!). Exercise lowers cortisol & insulin and can help get you into the relaxed state your thyroid enjoys.
If there was a magic bullet for balancing these hormones, exercise is it!
If your cortisol is low and even the idea of exercise feels exhausting, don’t exercise. Wait until your energy is at least a 4 out of 10, and then be very careful not to overdo it. If you feel exhausted all day after exercising, cut back the intensity and frequency. (in other words, be kind to you and your body <3)
2. Watch your stimulants! Coffee and any other form of caffeine will raise your cortisol levels. Look at how much you’re consuming and see if you can cut down.
3. Sleep. I don’t want to cause any extra sleep stress (I know many of you struggle with sleep), but it’s really important for balancing these hormones and I would be negligent if I didn’t add it here. If you can sleep well…but you’ve been staying up a bit too late – get to bed! If you struggle with sleep, check out the sleep masterclass (and exercise can really help :)
4. Make sure your breakfast balances your blood sugar. Your breakfast can trigger high insulin all day or keep you nice and balanced. Your best breakfast will be one that you enjoy and keep you full for 4 – 5 hours. Check out these recipes for ideas.
5. Enjoy lots of veggies. Your body is burning through extra minerals when you’re under stress. Cooked and steamed veggies are chock-full of nutrients, and this is also a good time to add some veggie juices.
6. Bring in some destressing activities. Like walking in nature, meditation, etc. Check out November’s Masterclass for ideas
Supplements that can support all three hormones:
1. Ashwagandha – this is an adaptogenic herb. It helps the body deal with day-to-day stress and even stimulates the thyroid.
2. Iodine and foods high in iodine (like kombu) – stay away from iodine if you suspect your thyroid is overstimulated. This is only for low thyroid.
3. Selenium – support your iodine absorption. Add 100mcg in a supplement or enjoy 2 brazil nuts each day
4. Iron – have your iron level tested first if you’re not menstruating. Aim for 25 – 35mg per day.
Wrapping it up
We’ve looked into cortisol, insulin, and thyroid hormones and watched how they interact and dance with each other every day. They’re highly influenced by your lifestyle, and small changes really work! Just choose one of the recommendations above and work it into your life. Once that’s easy, try another.
Your lifestyle doesn’t need to be ‘perfect’ to balance these hormones. Your body just needs a bit of support <3.
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)