Hormones: Men & Women

• Definition: Chemical messengers secreted by glands, traveling via the bloodstream to target organs or tissues.
• Major Glands: Hypothalamus, pituitary, thyroid, adrenals, pancreas, ovaries, testes, pineal, parathyroid.
• Key Roles: Regulate metabolism, reproduction, stress response, growth, sleep, mood, immune function, and more.

• Metabolic regulation: Insulin, glucagon, thyroid hormones.
• Reproductive health: Estrogen, progesterone, testosterone, FSH, LH.
• Stress response: Cortisol, adrenaline, norepinephrine.
• Growth & repair: Growth hormone, IGF-1.
• Sleep & circadian rhythm: Melatonin.
• Fluid & mineral balance: Aldosterone, ADH.

Hormones interact with multiple systems, including:

• Endocrine system: Primary production and regulation.
• Nervous system: Stress, mood, and autonomic regulation.
• Digestive system: Blood sugar regulation and nutrient absorption.
• Immune system: Inflammation control and defense.
• Reproductive system: Fertility, sexual function, and development.
• Musculoskeletal system: Growth, bone density, and repair.

• Feedback loops: Negative (e.g., thyroid hormone regulation) and positive (e.g., oxytocin during labor).
• Synergy: How hormones enhance each other (e.g., estrogen + progesterone balance).
• Antagonism: Hormones that oppose each other (e.g., insulin vs. glucagon).
• Lifecycle changes: Puberty, menstrual cycle, pregnancy, menopause, andropause.

• Thyroid dysfunction (hypo/hyperthyroidism)
• Adrenal fatigue / HPA axis dysregulation
• Insulin resistance / pre-diabetes / diabetes
• PCOS (Polycystic Ovary Syndrome)
• Low testosterone or estrogen
• Menopause or perimenopause symptoms
• Mood imbalances linked to hormonal shifts

• Persistent fatigue or brain fog
• Unexplained weight gain or loss
• Irregular cycles, PMS, or fertility issues
• Low libido
• Sleep disturbances
• Mood swings, anxiety, or depression
• Digestive irregularities or cravings

Nutrition & Key Nutrients

• Protein → stabilizes blood sugar & supports adrenal function
• Omega-3s → anti-inflammatory, supports reproductive & brain hormones
• Magnesium → supports sleep, stress, and insulin regulation
• Zinc → testosterone, immune support
• B vitamins → energy, adrenal support, methylation
• Vitamin D → reproductive, immune, and thyroid function

Holistic & Natural Strategies

• Adaptogenic herbs (ashwagandha, rhodiola, holy basil)
• Phytoestrogens (soy, flax, legumes) for menopause support
• Gut health → probiotics, fiber, fermented foods
• Stress reduction → breathwork, meditation, mindful movement

Lifestyle Tips

• Prioritize quality sleep & circadian rhythm alignment
• Regular, moderate exercise
• Minimize processed foods & added sugar
• Track cycles & symptoms for early detection of imbalances

• Your thyroid produces roughly 80% T4 and 20% T3, but T3 is the active form your cells actually use.
• Cortisol peaks in the morning to wake you up and dips at night to support sleep.
• Testosterone is essential for women too, impacting libido, mood, and bone health.

• Source: CrashCourse - Endocrine System Overview

• Source: Springer Nature Link: Balancing cortisol through nutrition and stress management → improved energy and sleep
• Source: ScienceDirect: Insulin resistance improvement through diet, and exercise