How to Balance Hormones For Weight Loss in Middle Age

Discover 4 effective tips to balance your hormones for weight loss. Learn how to optimize your diet, exercise, sleep, and stress management for sustainable results and better health.

I want to chat about something that has really hit home for me as I’ve moved into my late 50s—how hormones play such a big role in weight loss, especially as we age.

If you’re like me and navigating this midlife phase, you’ve probably noticed that things like energy levels, mood, and yes, that stubborn belly fat, seem harder to control than they were in your 30s or 40s. And let me tell you—hormones are at the heart of it all.

Our hormones, those powerful little chemical messengers, don’t just influence our periods or mood swings; they’re also key players in metabolism, appetite, and fat storage.

They fluctuate not only throughout the month but also change significantly during different life phases—puberty, pregnancy, perimenopause, and menopause. And as we age, hormonal imbalances become more common, making weight loss feel like an uphill battle.

Let’s dive into four major hormones—estrogen, cortisol, insulin, and leptin—that can make or break your weight-loss efforts and how you can help balance them naturally.

1. Estrogen

Estrogen is a hormone that does a lot for us—it helps with everything from bone density to mood stabilization. But when it becomes imbalanced, especially during perimenopause and menopause, it can lead to weight gain.

High estrogen levels, often caused by excess body fat or environmental toxins, can encourage fat storage around the belly, hips, and thighs. If that is a specific problem area for you, you can check out my best tips for getting rid of menopause belly fat.

On the other hand, low estrogen can slow metabolism, making it harder to keep weight off.

How to Balance Estrogen Levels

• Eat More Fiber: Fiber helps your body eliminate excess estrogen. Load up on vegetables, fruits, whole grains, legumes, and these other natural sources of fiber.
• Maintain a Healthy Weight: Excess body fat produces estrogen, so keeping a balanced diet and exercise routine is key.
• Limit Toxins: Reduce your exposure to endocrine disruptors found in plastics, pesticides, and processed foods.
• Exercise Regularly: Cardio workouts and strength training are especially helpful in balancing estrogen.
• Consider Hormone Replacement Therapy: Estrogen has so many protective properties for your heart, brain and body it may be worth exploring. I’ve been taking HRT for 8 years and I believe it has made a big difference. It’s not for everyone but if interested, make sure to find a provider that understands the common symptoms of menopause. Also check out the book, The New Menopause.

2. Cortisol

Cortisol, also known as the “stress hormone,” plays a big role in your body’s “fight or flight” response. But chronic stress can lead to elevated cortisol levels, which prompts your body to hold on to fat—particularly around your midsection.

And guess what? Midlife stress—whether it’s from work, family, or life changes—can send cortisol into overdrive.

How to Balance Cortisol Levels

• Prioritize Sleep: Poor sleep increases cortisol. Focus on these tips to start getting better sleep. Try to get 7-9 hours each night.
• Practice Mindfulness: Activities like a daily yoga practice, meditation, or deep breathing tricks can lower cortisol.
• Watch the Coffee: Too much caffeine can spike cortisol levels, so try switching to green tea or decaf in the afternoon.
• Strength Training: Gentle strength-building exercises help balance cortisol better than long bouts of intense cardio. Get started with my strength training for beginners guide.

3. Leptin

Leptin is the hormone that signals your brain when you’ve had enough to eat. But as we age, leptin resistance can develop, meaning your brain doesn’t get the memo that you’re full.

Not having enough of the “I’m full” hormone can lead to overeating and weight gain.

How to Balance Leptin Levels

• Get Quality Sleep: Poor sleep reduces leptin levels, so make rest a priority.
• Avoid Overeating: Stick to reasonable portion sizes and eat mindfully. These are my best tips for losing weight without dieting.
• Incorporate Omega-3s: Foods like salmon, walnuts, and chia seeds improve leptin sensitivity.
• Limit Sugary Foods: Processed sugars disrupt leptin’s function. Use my tips how to quit sugar to reduce your weekly intake!

4. Insulin

Insulin is crucial for regulating blood sugar, but when your body stops responding to insulin efficiently (a condition called insulin resistance), it can lead to weight gain, fatigue, and even diabetes.

Women in midlife are at greater risk of insulin resistance due to hormonal shifts and changes in muscle mass. And what you eat is a big deal. There are several hacks to keep blood sugar spikes more steady.

I follow the advice of Jessie Inchauspé, also known as Glucose Goddess, a French biochemist and New York Times bestselling author. She has four great hacks to keep your blood sugar stable and your insulin production regulated.

How to Balance Insulin Levels

There are several strategies that help balance your insulin levels, including specific foods that help lower blood sugar naturally.

Here are just a few to help get you started:

Have a Savory Breakfast

Ever started your day with a sugary muffin or a bowl of cereal and found yourself crashing by mid-morning? That’s because a high-sugar breakfast spikes your blood sugar, which is then followed by a dip that leaves you feeling tired, hungry, and craving more sugar.

The solution? Swap the sweet stuff for a savory, nutrient-dense breakfast that emphasizes protein, healthy fats, and fiber.

Think eggs with avocado and spinach, a veggie-packed omelet, or Greek yogurt topped with nuts and seeds.

Try any of my healthy breakfast ideas for protein-packed recipes that will keep you satisfied!

Why It Works: A savory breakfast helps keep your blood sugar stable, setting the tone for steady energy all day. Protein and fats slow the release of glucose into your bloodstream, avoiding the rollercoaster spikes and crashes.

Drink a Apple Cider Vinegar Shot

Apple cider vinegar (ACV) is a natural powerhouse when it comes to regulating blood sugar. Consuming just one tablespoon of ACV diluted in water daily has been shown to curb blood sugar spikes after meals.

How to Use It: Mix one tablespoon of ACV in a large glass of water and drink it before a meal. You can also drizzle it over a salad or add it to your favorite vinaigrette if drinking it straight doesn’t appeal to you.

Why It Works: ACV contains acetic acid, which slows down the digestion of carbohydrates and enhances your muscles’ ability to absorb glucose. This keeps your blood sugar levels steadier and helps prevent that post-meal energy dip.

Add a Veggie Starter

Here’s a trick you’ll love: eat your vegetables first during a meal. Starting with fiber-rich veggies like leafy greens, broccoli, or zucchini slows down the absorption of sugar from the rest of your meal.

It’s a simple habit that delivers big results!

Why It Works: The fiber in veggies acts like a protective barrier in your digestive system, reducing the impact of carbs on your blood sugar. This means that when you get to the starches or proteins on your plate, the glucose from those foods enters your bloodstream more gradually, preventing sharp spikes. 

Pro Tip: Enjoy a small salad or a handful of raw veggies like cucumbers or carrots before diving into your main course. It’s an easy way to build this hack into your daily routine.

Get Moving After Meals

We’ve all experienced that post-meal lethargy, also known as a “food coma.” But instead of slumping on the couch, try moving your body.

Even a short 10-15 minute walk after eating can make a world of difference for your blood sugar. There are countless benefits of walking 30 minutes per day – so why not do it after a meal!

Why It Works: Exercise makes your muscles more sensitive to insulin, allowing them to soak up glucose from your bloodstream. Whether you take a walk, do some gentle stretches, or even clean the kitchen, moving after a meal helps prevent blood sugar spikes and that dreaded energy crash.

Pro Tip: If time is tight, aim for a two-minute mini workout, like air squats, leg lifts, or a brisk climb up the stairs. It doesn’t have to be complicated to be effective!

Balancing Hormones for Weight Loss

If you’ve been struggling to lose weight, understanding your hormones could be the game-changer you need. And while hormonal imbalances can feel overwhelming, small changes in your diet, exercise routine, and stress management can make a big difference.

Remember, this is about progress, not perfection—little steps can help bring these hormones back into balance, making weight loss not just possible but sustainable.

At 59, I’m right there with you. Balancing hormones isn’t always easy, but with the right mindset and tools, you can do it. Let’s tackle this midlife phase together—strong, informed, and empowered to live our healthiest lives! You’ve got this.