Signs Your Hormones Are Out of Balance (and What to Watch For)
10 Warning Signs Your Body’s Messengers May Be Out of Sync
Written By: Megan Barefoot
Hormones are your body’s chemical messengers—regulating mood, metabolism, sleep, reproduction, energy, stress response, and much more. When things are balanced, you may hardly notice them. But when they’re off, your body gives you signals. We need to start listening to the signals but we may not know what we’re listening for!
Below, you’ll find common (and less obvious) signs your hormones may be out of balance, what they suggest, and occasional notes on how nutrition and lifestyle can help. Use this as a guide—not a diagnosis—and always consult your healthcare provider for lab testing and personalized care.
1. Persistent Fatigue That Doesn’t Improve with Sleep
Feeling drained, no matter how much rest you get? Hormones like cortisol, thyroid hormones (T3/T4), and sex hormones often play a role.
In hypothyroidism, for example, a sluggish metabolism leads to fatigue, weight gain, and cold intolerance.
Excess or dysregulated cortisol (from chronic stress or adrenal dysfunction) may also lead to a “wired-tired” feeling.
Women approaching perimenopause often report sudden energy crashes tied to estrogen and progesterone fluctuations.
If fatigue is persistent, it’s worth checking thyroid panels, adrenal function markers (e.g. cortisol rhythm), and sex hormone levels via a trusted practitioner.
2. Mood Swings, Anxiety, Irritability, or Depression
Changes in estrogen, progesterone, testosterone, and cortisol can directly impact neurotransmitters like serotonin, GABA, and dopamine.
For example, estrogen supports serotonin production; when estrogen drops, mood can suffer, especially in women.
Cortisol dysregulation from chronic stress may amplify anxiety or irritability.
Hormonal shifts around your menstrual cycle or perimenopause can magnify underlying mood vulnerabilities.
If you notice mood dips, especially cyclically, it may suggest a hormonal component rather than purely psychological origins.
3. Unexplained Weight Gain (or Loss) & Difficulty Losing Weight
Hormones like insulin, thyroid, cortisol, and sex hormones all influence how your body stores or burns energy.
Elevated insulin and insulin resistance promote fat storage, especially visceral fat.
Low thyroid function slows metabolism, making weight loss harder.
High cortisol (particularly when chronically elevated) can promote abdominal fat gain.
In women, estrogen dominance or progesterone deficiency can interfere with weight regulation.
A 2024 review discussing obesity and dietary patterns highlights the complicated relationship between diet, inflammation, and hormone balance. If your weight shifts without changes in diet or exercise, consider evaluating insulin markers, thyroid labs (T3, T4, TSH, reverse T3), and your stress/cortisol axis.
4. Difficulty Sleeping or Waking Unrefreshed
Insomnia, restless sleep, frequent waking, or waking before dawn can all be hormone-related.
Progesterone has sedative (GABA-like) effects; low progesterone may reduce ability to fall or stay asleep.
High nighttime cortisol or adrenal dysregulation can interfere with sleep onset.
Estrogen influences melatonin production and sleep quality.
Thyroid overactivity (hyperthyroidism) may cause racing thoughts and nighttime wakefulness.
If insomnia is chronic, testing cortisol rhythm (salivary or 24h), thyroid function, and sex hormone balance may uncover root causes.
5. Irregular Cycles, Painful Periods, PMS, or Infertility
For menstruating individuals, irregular periods, heavy bleeding, very light cycles, absent periods, or worsening PMS are strong red flags.
Fluctuations in estrogen and progesterone (or dominance of androgens) can disrupt the hypothalamic–pituitary–ovarian axis.
Conditions like polycystic ovary syndrome (PCOS) often show up with irregular menstruation, elevated androgens, and insulin resistance.
Functional hypothalamic amenorrhea occurs in individuals under high stress, low energy availability, or excessive exercise, suppressing GnRH and ovulation.
If fertility or cycle regularity is important to you, tracking basal body signs (temperature, cervical mucus) and getting hormone panels (FSH, LH, estradiol, progesterone, AMH, etc.) can guide intervention.
6. Digestive Issues, Bloating & Irritable Gut
Hormones and gut function are deeply linked. Estrogen and progesterone influence gastrointestinal motility; cortisol and stress can increase gut permeability and inflammation.
Many people with hormonal shifts report abdominal bloating, constipation, diarrhea, or IBS-like symptoms.
The gut microbiome helps metabolize and clear excess hormones (especially estrogen)—poor microbiome function can therefore worsen hormone imbalances.
When digestive symptoms accompany other hormonal clues, a gut-hormone lens is useful. This is one of our areas of expertise at No Shoes Nutrition! We even have a gut-hormone group program that has been really beneficial for many women!
7. Low Libido or Sexual Dysfunction
A drop in sex drive, arousal difficulties, or discomfort during sex may be linked to hormone imbalance.
Testosterone in both men and women plays a role in libido; low levels often correspond with reduced interest.
Low estrogen or progesterone can cause vaginal dryness, discomfort, or reduced sensitivity.
Ongoing stress and cortisol dysregulation suppress sexual hormones further.
If libido changes are bothersome, a hormone panel including sex hormones (testosterone, DHEA, estradiol, etc.) can help pinpoint areas for support.
8. Skin, Hair & Nail Changes
Changes like acne, excess oiliness, thinning hair, brittle nails, or dry skin may reflect hormone shifts.
Elevated androgens (testosterone, DHT) often underlie adult acne or hair growth patterns.
Low thyroid hormone can lead to dry skin, brittle nails, and hair loss.
Estrogen helps maintain collagen and hydration; when estrogen dips, skin elasticity and hair health may decline.
Seeing sudden or pronounced changes in your appearance—especially alongside other signs—can warrant hormone testing. I encourage the use of this list when approaching your medical team if you need support!
9. Brain Fog, Memory Lapses & Concentration Issues
Difficulty focusing, forgetfulness, and mental fatigue are common complaints with hormone imbalance.
Estrogen and progesterone influence neural function, synaptic plasticity, and mood regulation.
Thyroid dysfunction directly affects neuronal metabolism and cognitive speed.
Chronic stress and cortisol dysregulation may impair hippocampal function and memory.
If mental clarity is declining—especially with other systemic signs—consider a hormone lens as part of your investigation. This is not just a normal part of aging, or at least it shouldn’t be!
10. Intense Cravings, Blood Sugar Swings & Appetite Changes
When insulin and cortisol are out of balance, blood sugar dysregulation often follows. You may experience:
Afternoon crashes and sugar cravings
Feeling shaky, irritable, or lightheaded when skipping meals
Bingeing or carb obsession
Weight fluctuations tied to carbohydrate intake
The interplay of insulin, cortisol, and appetite hormones (like ghrelin and leptin) creates a delicate balancing act. In one comparative nutrition study, researchers observed distinct hormone patterns—including insulin, ghrelin, leptin, and GLP-1—based on dietary responses. This is a nutrition fix that can be done with little changes over time. Blood sugar balance can not only help with cravings and mood but can also help lower systemic inflammation, making many annoying aches and pains a thing of the past!
Why These Symptoms Often Cluster Together
Hormones aren’t isolated—they operate in networks. An imbalance in insulin may affect sex hormones; cortisol affects thyroid function; gut health influences hormone detox pathways; and so on. Nutrition and stress management act as foundational levers to support multiple axes simultaneously.
For example:
Nutritional status (micronutrients, antioxidants, healthy fats) affects hormone signalling sensitivity.
Oxidative stress and inflammation also worsen hormone dysfunction; antioxidants help protect endocrine tissues.
Dietary patterns, macronutrient composition, and glycemic load influence hormone feedback loops.
Therefore, noticing multiple symptoms across sleep, digestion, mood, metabolism, appearance, and libido gives a strong signal: your hormones are asking for support.
What You Can Do Right Now
Here are actionable steps you can take today to begin rebalancing:
Track your symptoms—keep a journal for 4–8 weeks—note energy, mood, sleep, digestion, cravings, menstrual cycle, libido. Patterns help you and your practitioner see trends.
Balance your meals—get in protein, healthy fats, fibre, and low-to-moderate glycemic carbs to stabilize insulin and cortisol. Avoid shock swings in blood sugar.
Support liver detox & estrogen clearance—Eat cruciferous vegetables (broccoli, Brussels sprouts, kale), bitter greens, and foods rich in sulfur (onion, garlic) to enhance phase II detoxification.
Optimize micronutrients—Ensure you’re getting magnesium, zinc, selenium, B vitamins, and vitamin D—all vital for hormone synthesis and signaling.
Improve gut health—prioritize fibre, fermented foods (if tolerated), and prebiotic-rich veggies. Your gut microbiome helps regulate estrogen and reduce inflammation.
Manage stress & sleep—Practice breathwork, gentle movement, prioritized sleep routines, and lowering exposure to stimulants late in the day.
Don’t skip testing & professional support—symptom tracking and lifestyle tweaks are powerful, but lab testing (e.g. hormone panels, adrenal markers, thyroid, metabolic labs) will guide deeper interventions.
Let’s Get You Balanced
Not sure where to start—or which hormone axis needs your attention? At No Shoes Nutrition, we help individuals just like you decode these symptoms, build targeted nutrition + lifestyle strategies, and restore harmony across gut and hormone systems.
Book your FREE consultation at www.noshoesnutrition.com.
In our consult, we’ll review your symptom patterns, offer insight into what systems might be out of balance, and suggest next steps tailored for you.
We also run a Gut-Hormone Group Program, where you receive guided education, accountability, and community support to heal holistically. If you’re interested in joining the next round, mention it during your free consult—we’ll discuss whether it’s the right fit for your goals.
Your body is trying to talk to you. Let’s listen—and let’s get balanced, together.
References
https://www.ifm.org/articles/nutrition-impacts-hormone-signaling
Sahoo, D. K., Samanta, L., Kesari, K. K., & Mukherjee, S. (2024). Editorial: Hormonal imbalance-associated oxidative stress and protective benefits of nutritional antioxidants. Frontiers in Endocrinology, 15. https://doi.org/10.3389/fendo.2024.1368580
A Clear Difference Emerges in Hormone Patterns Following a Standard Midday Meal in Young Women Who Regularly Eat or Skip Breakfast
Forester, Shavawn M et al. The Journal of Nutrition, Volume 148, Issue 5, 685 - 692 https://jn.nutrition.org/article/S0022-3166%2822%2916307-8/fulltext?utm_source
https://www.uclahealth.org/news/article/7-signs-hormonal-imbalance-and-what-do-about-it
https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance
