Biofeedback: The Key to Hormonal Balance (Part Two)
Biofeedback: The Key to Hormonal Balance (Part Two)
Biofeedback: The Key to Hormonal Balance (Part Two)
Hormones are mighty messengers that regulate everything from your energy levels to your appetite, sleep, and stress response. When they work in harmony, you feel vibrant and healthy. But when they fall out of sync, your body sends signals to let you know something’s off.
These signals are called biofeedback and are your body’s way of communicating when something isn’t quite right. Biofeedback encompasses the physical signs and symptoms you experience that indicate internal imbalances. When it comes to hormones, biofeedback can show up in ways that are easy to overlook but critical to recognize.
For example, a sudden sugar craving might be your body’s way of saying that your blood sugar levels aren’t stable. Trouble sleeping could indicate an imbalance in your stress hormones.
In part one of our series, Biofeedback: The Key to Hormonal Balance, we explored the powerful connection between your body’s biofeedback signals and five key hormones: insulin, cortisol, thyroid hormones, incretins (gut hormones), and epinephrine/norepinephrine (acute stress hormones). You can identify potential hormonal imbalances by tuning into changes in your biofeedback—stress, sleep, hunger, energy, mood, and cravings.
In part two, we’ll explore each hormone’s role, how it works, and the specific cues your body gives when things are out of balance. We’ll also share simple, manageable health practices you can implement today to restore hormonal balance and feel your best.
Let’s break down each hormone and the practical steps you can take to keep them in check.
Here’s how the five key hormones influence your body and the signs to watch for:
1. Insulin: The Blood Sugar Regulator
Insulin, produced by your pancreas, regulates blood sugar by helping glucose move from your bloodstream into your cells. Insulin is foundational to managing your overall health—from regulating your appetite and mood to maintaining a healthy body weight. When insulin is out of balance—whether too high or too low—your body sends clear signals.
Signs of Insulin Imbalance:
Cravings for sweets or carbs
Mood swings, particularly after eating
Fatigue after meals
Weight gain around the abdomen
What You Can Do:
Add more fiber to every meal! Fiber can lower blood sugar spikes by 35-43% and reduce HbA1c levels by around 0.5% in 3 months. Best of all, fiber adds no extra calories, making it a win-win for your metabolic health.
2. Cortisol: The Stress Hormone
Cortisol, released by your adrenal glands in response to stress, helps you adapt to stressors. However, when stress becomes chronic, cortisol levels stay elevated, throwing off many systems in your body.
Signs of Cortisol Imbalance:
Persistent fatigue, even after a full night’s sleep
Thyroid issues and slower metabolism
Appetite changes
Sleep disturbances
Increased anxiety or irritability
Weight gain around the abdomen
What You Can Do:
Balance stress with recovery. Incorporate stress-buffering activities like yoga, boundary-setting, or heat-based exercises. Tools like CGMs and HRV monitors can help track progress.
Prioritize sleep and early morning sunlight exposure to regulate your circadian rhythm.
Swap long, extreme workouts for shorter strength training or interval sessions that allow for rest.
3. Thyroid Hormones: The Metabolism Master
Your thyroid produces hormones that regulate metabolism, affecting your energy levels, heart rate, and body temperature. When thyroid hormones are off, it impacts how you feel physically.
Signs of Thyroid Imbalance:
Unexplained weight changes
Cold intolerance
Fatigue and sluggishness
Hair thinning or dry skin
What You Can Do:
Prioritize nutrient-dense foods rich in iodine, selenium, and zinc, crucial for thyroid function.
Identify and reduce stressors that might be impacting your thyroid (e.g., lack of sleep or relationship struggles).
If symptoms persist, consult a doctor for a thyroid panel to assess TSH, Free T3, and Free T4 levels.
4. Appetite Regulators: Leptin & Ghrelin
Hormones like Leptin and Ghrelin work together to control your hunger and fullness. Ghrelin stimulates your desire to eat, while leptin signals fullness. Short-term, they play a role in cravings and hunger. On a long-term basis, they help you regulate your body weight.
Signs of Hormone Imbalance:
Ghrelin (hormone peptide): relates to when you get hungry. It is released from the gastro-intestinal tract. Its main role is to increase your desire to eat.
- Biofeedback Clue: Constant hunger. If you feel hungry all the time, even after eating, it could be due to ghrelin. Ghrelin increases the drive to eat, which is why it’s known as the hunger hormone.
Ghrelin stimulates neurons in the brain, making you feel hungry. It acts as a food anticipatory signal, aligning with your regular meal times. If you eat at consistent times each day, your Ghrelin secretion will adjust to match those times. Ghrelin is also influenced by low blood glucose levels, but it can override these signals thanks to a clock in the liver, which is connected to a clock in the hypothalamus. For people who need to eat every 2-3 hours, not eating on schedule can be disruptive and intensify hunger signals.
Leptin (peptide hormone): Leptin is a peptide hormone produced by adipose (fat) tissue that helps regulate hunger and satiety by signaling to the brain when you’ve had enough to eat. Although not derived from the gut, leptin actively affects the same pathways as gut hormones do.
- Biofeedback Clue: Cravings and difficulty controlling appetite. Leptin is regulated by your body’s fat stores. Excess body fat results in high levels of leptin, which can contribute to leptin resistance over time.
When fat stores increase, leptin levels rise, signaling to the brain that the body has sufficient energy reserves. However, in cases of excess body fat, this constant leptin elevation can lead to leptin resistance, where the brain becomes less responsive to leptin’s signals. As a result, the brain doesn’t recognize fullness, leading to overeating and weight gain.
Leptin also interacts with insulin, and leptin resistance can impair both blood sugar regulation and satiety cues, contributing to cravings and difficulty controlling appetite.
What You Can Do:
Regulate meal timing (especially important for Ghrelin).
Increasing protein intake can help promote satiety and regulate ghrelin levels.
Avoid yo-yo dieting, which can disrupt these hormones and make it
5. Acute Stress Hormones: Epinephrine and Norepinephrine
Acute Stress Hormones Epinephrine (adrenaline) and norepinephrine prepare your body for “fight or flight” in stressful situations. While helpful short term, chronic stress can lead to burnout.
Signs of Acute Stress Hormone Imbalance:
Racing heart or palpitations
Jitters or feeling “wired but tired”
Digestive issues like constipation or bloating
What You Can Do:
Use the physiological sigh technique. Deeply double inhaling, followed by an extended exhale, offloads the maximum amount of carbon dioxide for rapid stress reduction. Repeat 1-2 times to feel the benefits.
Engage in stress-relieving activities like walking or spending time in nature.
Allow time for recovery to help your nervous system adapt, and consider using HRV monitoring to balance stress.
Practical Steps to Balance Your Hormones Through Biofeedback
Listening to your body’s biofeedback is the first step to understanding your hormonal health. Here’s how to get started:
Keep a symptom journal: Track changes in sleep, hunger, mood, energy, cravings, and stress. Connecting the dots can reveal hormonal imbalances.
Follow the RESTORE plate: Focus on whole, nutrient-dense foods like healthy fats, fiber, and lean proteins.
Build a healthy stress response: Incorporate daily stress-buffering activities—yoga, walking, or simply unwinding. Prioritize quality sleep.
Consult a healthcare provider: If symptoms persist, work with a doctor or naturopath to test your hormone levels and guide treatment.
Your body is always communicating through biofeedback. Whether it’s cravings, fatigue, or mood swings, these symptoms are your body’s way of asking for help. Learning to recognize, listen, and respond to the signals your body gives you nourishingly is a powerful step toward hormonal balance.
About the Author:
Dr. Stefania is a Naturopathic Doctor and Certified Metabolic Optimization Health Coach. Stefania helps 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.