Biofeedback: The Key to Hormonal Balance (Part One)

Listening To Our Biofeedback Gives Us The Cues We Need To Heal Hormonal Imbalances.

Ever notice how your body sends you signals about how it’s feeling? These signals, known as biofeedback cues, are your body’s way of communicating its needs. By paying attention to these cues—such as sleep, hunger, mood, energy, cravings, and stress—you can gain a clearer picture of your overall health, particularly when it comes to your hormones.

In this post, we’ll explore how to evaluate these biofeedback cues, understand what they mean, and discover practical steps to keep them in balance.

 

Hormones and Biofeedback: What Are They Telling Us?

Biofeedback cues are essentially your body’s report card on how it’s functioning, especially in relation to your hormones. When your hormones are in balance, these cues tend to be stable and predictable. But when they’re out of balance, your body lets you know through disrupted sleep, fluctuating hunger, mood swings, low energy, intense cravings, and elevated stress levels.

 

How to Evaluate Biofeedback Cues

One simple way to evaluate your biofeedback cues is to use a numeric rating scale. For each cue, rate how you feel on a scale of 1 to 10, where 1 is poor/low and 10 is optimal/high. Here are some screening questions to guide you:

 

Sleep: How well did I sleep last night? Did I wake up feeling rested?

Hunger: Am I experiencing hunger at regular intervals, or am I always/never hungry?

Mood: How stable has my mood been today? Have I felt more irritable or anxious lately?

Energy: How energetic do I feel? Do I have the mental or physical capacity to get through my day?

Cravings: Am I craving certain foods, especially sugary or salty ones?

Stress: How stressed do I feel? Am I managing my stress well?

 

The goal is to understand what your body is telling you it needs. For example, if you don’t sleep well, you may notice low energy and higher cravings the next day. This is your body’s way of signaling that something is off.

 

Breaking Down Biofeedback Cues and What They Mean

Let’s break down each biofeedback cue and explore what it means for your hormones—and what you can do to get back on track.

 

1. Sleep

What it looks like when you don’t get enough sleep:

You wake up feeling tired and groggy.
You need multiple cups of coffee just to function.
You struggle to concentrate or stay alert during the day.

 

What’s happening hormonally:

Cortisol: Poor sleep can lead to elevated cortisol levels, the hormone associated with stress.

Insulin: Lack of sleep can reduce insulin sensitivity, making it harder for your body to regulate blood sugar.

Ghrelin and Leptin: These hormones, which regulate hunger, can become imbalanced, leading to increased appetite and cravings.

 

What you can do:

Aim for 7-9 hours of quality sleep per night.

Create a bedtime routine that helps you wind down, such as reading or taking a warm bath.

Avoid caffeine and electronics (blue light) before bed.

 

2. Hunger

What it looks like when hunger is out of balance:

You’re never hungry, even when you know you should eat.

You’re always hungry, even after a full meal.

 

What’s happening hormonally:

Ghrelin: If you’re constantly hungry, it could be a sign that your ghrelin levels are too high.

Leptin: If you’re never hungry, your leptin levels might be out of balance, leading to reduced appetite signals—the “I’m full” signal.

Insulin: Insulin resistance can interfere with the normal functioning of ghrelin and leptin. High insulin levels may suppress leptin, meaning your brain doesn’t get the “I’m full” signal, leading to overeating. At the same time, ghrelin may increase, intensifying your feelings of hunger.

 

What you can do:

Eat balanced meals—the RESTORE plate—with a mix of protein, fats, and fiber to stabilize hunger hormones.

Practice mindful eating to better tune into your hunger and fullness cues.

Regulate meal timing. Avoid skipping meals, which can lead to overeating later and trigger a stress response that can cause sharp drops in blood sugar, leading to hunger.

 

3. Mood

What it looks like when mood is unstable:

You’re easily irritated or anxious.

You feel sad or depressed for no obvious reason.

You feel like you’re on an emotional roller coaster with highs and lows all day, especially around mealtimes.

 

What’s happening hormonally:

Serotonin and Dopamine: These neurotransmitters influence mood and can be disrupted by stress, poor diet, or lack of sleep.

Cortisol: Elevated cortisol can lead to feelings of anxiety or depression.

Insulin: When this hormone isn’t functioning optimally, blood sugar levels aren’t regulated within a healthy range. Fluctuations in blood sugar levels directly impact how you feel emotionally and mentally, often causing mood swings.

 

What you can do:

Engage in regular physical activity, which can boost “feel-good” brain hormones like serotonin and dopamine.

Practice stress management techniques, such as deep breathing. I highly recommend the physiological sigh for rapidly decreasing stress in acute situations. Even one sigh can help!

Ensure you’re getting enough sleep and eating a balanced diet rich in fiber and omega-3 fatty acids (healthy fats for your brain).

 

4. Energy

What it looks like when energy is low:

You hit the “afternoon slump” and struggle to stay awake.

You feel exhausted, even after a full night’s sleep.

 

What’s happening hormonally:

Thyroid Hormones: Low energy levels can be a sign of thyroid imbalances, which regulate metabolism and energy production.

Adrenal Hormones: Chronic stress can elevate cortisol, which in turn can increase insulin levels and promote insulin resistance.

Insulin Resistance: If your body’s cells become less responsive to insulin, it doesn’t work as efficiently to move glucose into your cells. As a result, you feel sluggish and tired, leading to low motivation and a general sense of malaise (energy and mood often go hand-in-hand).

 

What you can do:

Eat small, balanced meals throughout the day to keep energy levels stable.

Stay hydrated and limit caffeine, which can lead to energy crashes.

Incorporate exercise snacks to boost energy levels without leading to burnout, especially during times of high stress.

 

5. Cravings

What it looks like when cravings are intense:

You’re constantly craving sugary, salty, or fatty foods.

You feel like you can’t stop eating once you start.

You’re never truly satisfied.

 

What’s happening hormonally:

Insulin: Cravings for sugary foods can indicate insulin resistance.

Cortisol: Stress-related cravings are often due to elevated cortisol levels.

 

What you can do:

Balance your meals with protein, fats, and fiber to stabilize blood sugar levels. Aim for the RESTORE plate.

Manage stress with fun and relaxing activities to reduce cortisol-driven cravings.

Ensure you’re getting enough sleep, as poor sleep can significantly increase cravings and lower your tolerance for the foods you’re craving.

 

6. Stress

What it looks like when stress is high:

You feel overwhelmed and easily agitated.

You experience physical symptoms like headaches or digestive issues. Sometimes, folks with physical symptoms of stress report feeling fine. The body is communicating what the brain cannot.
Wired, then crash (high-strung and anxious but also exhausted).

 

What’s happening hormonally:

Cortisol: Chronic stress leads to consistently high cortisol levels, which can disrupt other hormones like insulin and thyroid hormones. Essentially, chronic stress leads to resistance in other hormones, especially the thyroid, which is vulnerable to stress.

Adrenaline: High stress can keep your body in a “fight or flight” mode, making it hard to relax.

 

What you can do:

Engage in activities that help lower stress levels. HRV tracking is useful here, especially for those who feel fine but experience physical symptoms.

Exercise regularly to release tension and boost endorphins. Avoid long, strenuous bouts of exercise.

Prioritize self-care and set boundaries! To manage stress effectively, we must be aware of what we are saying yes to, as we are often saying no to something else. That “something else” may be the self-care you deserve! So boundaries are a big one!

 

Understanding Your Body Through Biofeedback

To better understand your body’s needs, regularly ask yourself the following questions:

 

How well am I sleeping?

Am I eating enough? Am I eating the right foods for my needs?

How stable is my mood?

Do I have consistent energy (mentally and physically) throughout the day?

Am I craving certain foods more than usual?

How stressed do I feel right now?

 

When a score for any of these cues is low or poor, it’s a signal that something in your life may need adjusting. Remember, balance is key—especially with cues like hunger and stress. And some, like sleep, should never be compromised.

By tuning into your biofeedback cues, you can gain insight into what’s happening hormonally and take actionable steps to bring your body back into balance. Whether it’s tweaking your diet, improving your sleep routine, or finding ways to manage stress, these small changes can stack up to have a big impact on your overall health and well-being.

 

Biofeedback: Your Body’s Communication System

Your body is constantly communicating with you through biofeedback cues. By learning to listen to these cues and understanding what they mean, you can take proactive steps to support your hormonal health.

Remember, the goal is to find and maintain balance. So, the next time you notice a dip in your energy, mood, or sleep, take it as a sign that your body might need a little extra care. With the right approach, you can RESTORE balance from the inside out and enjoy the benefits of a healthy, resilient body.

 

 

About the Author: Dr. Stefania Tiveron

As a Naturopathic Doctor and Certified Metabolic Optimization Health Coach, I help individuals overcome weight loss resistance and metabolic challenges. If you’re struggling to see results despite living a healthy lifestyle, I can guide you in making the necessary adjustments to get your metabolism back on track and achieve lasting results.