This blog post is based on insights from Shivangi Desai’s YouTube podcast: “हार्मोनल इम्बैलेंस को कैसे रिवर्स करे | How to Reverse Hormonal Imbalance Naturally | Holistic Help with Shivangi Desai”.
Are you struggling with stubborn weight that won’t budge, feeling tired all day no matter how much coffee you drink, or dealing with annoying acne and hair fall? Maybe your periods are irregular, or you’re having trouble conceiving. Here’s the shocking truth: all these problems might be coming from the same hidden source—your hormones are out of whack.
The good news? You don’t need fancy medications or expensive treatments to fix this. In this guide, we’ll walk you through exactly how to reverse hormonal imbalance naturally using simple lifestyle changes that your body actually wants. This post is based on a powerful conversation with wellness expert Shivangi Desai, who breaks down complex science into easy, actionable steps anyone can follow.
1. Understanding Your Hormone Orchestra: The Endocrine System
Before we dive into the solutions, let’s understand what’s actually happening inside your body. Think of your hormones as tiny messengers that control everything—from your mood and energy to your weight and fertility.
What Are Hormones, Really?
“Hormones are nothing but chemical messengers in your body,” explains Shivangi Desai. “They get released into your bloodstream and quickly deliver messages to your cells, telling them what to do.”
For example, when you feel sleepy, melatonin tells your brain it’s bedtime. When you’re hungry, ghrelin (the hunger hormone) sends an alert. After eating, leptin signals that you’re full. It’s like a perfectly timed communication system that keeps your body running smoothly.
The Orchestra Analogy: Why One Off Note Ruins Everything
Here’s where it gets interesting. Desai uses a brilliant comparison: “Hormones work like an orchestra.” Imagine a beautiful musical band with guitars, drums, and other instruments. When every instrument plays at the right volume and time, you hear beautiful music. But if just one instrument plays too loud, too soft, or at the wrong time? The entire song gets ruined.
Your endocrine system works the exact same way. With over 50 hormones constantly talking to each other, if even one hormone is produced in excess or too little, it throws off your entire system. This is what we call hormonal imbalance.
The Post Office System: How Your Body Sends Messages
To make this even simpler, Desai offers another analogy: the postal service. Your glands (like the thyroid, adrenal, and pituitary glands) are like different post offices. They have messages (hormones) that need to be delivered to specific addresses (cells throughout your body). The messengers? Those are your hormones traveling through your bloodstream to deliver these critical instructions about growth, metabolism, mood, energy, appetite, sleep, and reproduction.
Warning Signs Your Hormones Are Out of Tune
Your body is constantly sending you signals. Are you listening? Here are the red flags Desai says you should watch for:
- Weight issues: Can’t lose weight despite trying everything, or gaining weight without reason
- Constant hunger: Feeling unsatisfied after meals or having extreme cravings
- Exhaustion: Feeling tired all day, every day
- Sleep problems: Trouble falling asleep or staying asleep
- Skin troubles: Acne, dry skin, or excessive hair fall
- Period problems: Irregular periods, heavy bleeding, severe cramps, or PCOD
- Fertility struggles: Difficulty conceiving or infertility
- Mood swings: Feeling irritable, anxious, or depressed for no clear reason
- Medical diagnoses: Conditions like thyroid issues, diabetes, or insulin resistance
If you checked off even 3-4 of these, keep reading. The solutions ahead could change your life.
2. The 8 Science-Backed Ways to Balance Your Hormones Naturally
Now for the part you’ve been waiting for—the exact steps to restore your hormonal harmony. These aren’t complicated theories; they’re practical habits you can start today.
1. Eat More Healthy Fats (Yes, Really!)
This sounds backwards, right? But here’s the science: **Your hormones need fat to exist. **
“For hormones to be produced, fatty acids and cholesterol are absolutely essential,” Desai emphasizes. “Without them, your body cannot make hormones at all.”
Why Healthy Fats Are Non-Negotiable
- ** Building blocks: ** Hormones are literally made from fats and cholesterol
- ** Reduces insulin resistance: ** Helps your cells respond better to insulin
- ** Fights inflammation: ** Omega-3s are powerful anti-inflammatories
- ** Supports weight loss: ** Yes, eating fat helps you burn * fat *, not just lose muscle
The Fats You MUST Avoid
Desai is very clear about which fats destroy hormonal health:
** NEVER eat these: **
- ** Trans fats **: These are the most dangerous. Check ingredient lists for “hydrogenated vegetable oil,” “partially hydrogenated oil,” or “vegetable shortening”—even if the label says “0g trans fat”
- ** Refined oils **: Stop using refined sunflower, soybean, or canola oil. The refining process loads them with chemicals that disrupt hormones
- ** Excessive oil**: Many Indian households cook vegetables in oil instead of with If your sabzi looks oily, you’re using too much
- Frozen and processed foods: Frozen pizzas, burgers, French fries, packaged cakes, and pastries are loaded with unhealthy fats
For example, if you buy peanut butter, flip the jar and read the ingredients. If you see “hydrogenated vegetable oil,” put it back. Even small amounts of trans fats can wreak havoc on your endocrine system.
The Best Hormone-Healing Fats to Add TODAY
| Food | How Much | Why It Works |
| Flaxseeds (Alsi) | 1-2 tbsp daily (ground or roasted) | Rich in Omega-3s and mimics estrogen to balance receptors; also detoxifies used hormones |
| Walnuts & Almonds | 5-7 almonds + 1-2 walnuts | Perfect snack with Omega-3s and protein |
| Mixed Seeds | 2 tbsp (sunflower, pumpkin, melon) | Provide essential fatty acids and minerals |
| Coconut Oil | 1-2 tsp or for cooking | Contains MCTs that are building blocks for hormones |
| Avocados | 1 daily if available | Amazing source of healthy fats and fiber |
| Legumes | Regular servings (rajma, lentils) | Good fats plus fiber |
Pro tip: Start your day with 1-2 teaspoons of cold-pressed coconut oil on an empty stomach. This “fat first” concept can kickstart your hormone production for the day.
2. Power Up with Protein at Every Meal
Protein isn’t just for bodybuilders—it’s critical for hormone balance.
How Protein Fixes Your Hormones
- Essential amino acids: Your body can’t make these on its own, and they’re necessary for hormone synthesis
- Peptide hormones: Many hormones (including insulin) are made from proteins
- Crush cravings: Protein lowers ghrelin (hunger hormone) and boosts satiety hormones like GLP-1 and PYY
- Stable energy: Prevents the blood sugar spikes that stress your endocrine system
The Magic Number: 20-30 Grams Per Meal
Desai recommends getting approximately 20-30 grams of protein in every single meal. This isn’t as hard as it sounds!
For example, a study of 1,156 people over three months found that those who ate a high-protein breakfast lost weight easily because their fullness hormones increased and cravings disappeared.
Easy ways to hit your protein target:
- Breakfast: 2 eggs + Greek yogurt + nuts
- Lunch: Lentil curry + quinoa + paneer
- Dinner: Grilled chicken/fish or chickpea salad
- Snacks: Protein shake, roasted chana, or a handful of almonds
3. Lose the Extra Fat (Especially Around Your Belly)
This creates a vicious cycle: excess fat causes hormone imbalance, and hormone imbalance makes you store more fat. But breaking this cycle is possible.
Why Excess Fat is Toxic for Hormones
- Insulin resistance: Fat cells, especially belly fat, make your body ignore insulin
- Fertility problems: Obesity is directly linked to infertility in both men and women
- Hypogonadism: Excess fat reduces hormone production in testes and ovaries
- Inflammation: Fat tissue releases inflammatory compounds that disrupt signaling
For example, Desai explains: “When someone loses weight the right way, their fertility automatically starts improving. Insulin resistance improves. Hypogonadism also starts improving.”
You don’t need to become super skinny—just losing 5-10% of your body weight can dramatically improve hormone function if you’re overweight.
4. Move Your Body (But Not Too Much!)
Exercise is powerful medicine, but more isn’t always better.
The Goldilocks Rule for Exercise
Too little movement is terrible (your body wasn’t made to sit all day). But too much exercise is also harmful—it acts like chronic stress and breaks down your system. The sweet spot? Moderate, consistent movement.
How Exercise Heals Your Hormones
- Improves blood flow: Better circulation means hormones reach their destinations faster
- Boosts insulin sensitivity: Your cells start listening to insulin again
- Anti-aging drug: “Exercise is the most powerful anti-aging drug,” Desai states. It maintains muscle mass and youth
- Builds muscle-boosting hormones: Specifically increases testosterone, growth hormone, and other vital hormones
The Perfect Weekly Routine
You don’t need a gym membership. Mix these:
- Walking: At least 30 minutes daily (this alone solves many issues)
- Weight training: 2-3 times per week (crucial for maintaining muscle)
- Enjoyable movement: Dancing, yoga, swimming—whatever makes you happy
- Avoid: Excessive cardio (2-3 hours of running/gym is too much)
For example, if you’re currently not exercising at all, don’t try to become a marathon runner overnight. Start with a 15-minute walk after dinner. Gradually increase to 30 minutes. Add some bodyweight exercises at home. Small steps create massive hormonal shifts.
5. Cut Down on Sugar and Processed Foods
Sugar isn’t just empty calories—it’s a hormone destroyer.
The Sugar-Hormone Connection
- Insulin resistance: Constant sugar spikes force your body to pump out insulin until cells stop responding
- Gut imbalance: Sugar feeds bad bacteria, causing dysbiosis
- Leptin resistance: Your brain can’t tell when you’re full anymore
Be a Sugar Detective
Hidden sugars are everywhere. That “healthy” granola bar? Packed with sugar. Your morning juice? Liquid sugar bomb.
Action steps:
- Read labels: anything ending in “-ose” (fructose, sucrose) is sugar
- Cut sugary drinks (colas, packaged juices, sweetened coffee)
- Limit desserts to special occasions
- Choose whole fruit instead of fruit juice
For example, instead of your usual sugary cereal, try plain oats topped with nuts, seeds, and a few berries. Your insulin levels will thank you within days.
6. Feed Your Gut, Save Your Hormones
Your gut and hormones are best friends. When one suffers, so does the other.
The Gut-Hormone Highway
When you eat fiber, your gut produces short-chain fatty acids (SCFAs) like butyrate and acetate. These magical compounds:
- Prevent insulin resistance
- Improve calorie burning
- Boost fullness hormones (GLP-1)
- Reduce inflammation
How to Build a Hormone-Healthy Gut
| Food Category | Examples | Benefit |
| Fiber-rich foods | Seasonal fruits, vegetables, lentils, pulses | Feeds good bacteria, produces SCFAs |
| Probiotic foods | Yogurt, buttermilk, fermented foods | Adds beneficial bacteria |
| Prebiotic foods | Onions, garlic, flaxseeds, bananas | Nourishes existing good bacteria |
For example, start your day with a bowl of oats topped with ground flaxseeds and berries. At lunch, have a big salad with mixed vegetables and lentils. For dinner, include a side of fermented vegetables. This simple pattern covers all your gut-health bases.
7. Kick Stress Out of Your Life
This might be the most important factor of all. Desai drops a bombshell: “80-70% of fertility issues are because of stress.”
Why Stress Wrecks Your Hormones
Chronic stress keeps your cortisol (stress hormone) constantly high. This:
- Shuts down reproductive hormones
- Causes weight gain around your belly
- Disrupts sleep
- Creates inflammation
Stress-Busting Techniques That Actually Work
You don’t need a 10-day meditation retreat. Try these:
- Breathing exercises: Just 15 minutes of diaphragmatic breathing daily
- Meditation: Search “15-minute stress relief meditation” on YouTube (Desai has one in Hindi)
- Nature therapy: Watch the sunrise, moon, or stars. “Nature is supposed to make you relaxed,” she says
- Conscious relaxation: Listen to actually relaxing music (not sad songs!), get a massage, play with kids
- Mindfulness: Be present in whatever you’re doing
For example, the next time you feel overwhelmed, stop what you’re doing. Place one hand on your belly. Take a deep breath in for 4 counts, hold for 4, then breathe out for 6. Do this 5 times. Your cortisol drops within minutes.
8. Sleep Like Your Hormones Depend On It (Because They Do)
Sleep deprivation is hormonal sabotage. When you don’t sleep well, multiple hormones go haywire: ghrelin, leptin, insulin, cortisol, testosterone, and growth hormone.
The Shocking Science
A study on just 14 healthy people found that after only 5 nights of poor sleep, their insulin sensitivity dropped by 25%. If this happens to healthy people, imagine the damage in someone already struggling with hormone issues.
Why Sleep is Your Hormone Reset Button
- Growth hormone release: This anti-aging, muscle-building hormone only releases during deep sleep
- Complete sleep cycles: You need 4-5 full sleep cycles (7-8 hours) for hormonal repair
- Insulin recovery: Sleep restores your cells’ sensitivity to insulin
Your Sleep Prescription
- Aim for: 7-8 hours nightly
- Quality matters: Deep, uninterrupted sleep is key
- Consistency: Go to bed and wake up at the same time daily
For example, if you’re currently sleeping 6 hours, try adding just 30 minutes more. Go to bed 30 minutes earlier than usual. Within a week, you’ll notice better energy, fewer cravings, and improved mood.
3. Bonus: Helpful Supplements and Herbs
While lifestyle changes are the foundation, certain supplements can accelerate your healing.
For Men
- Shilajit: Powerful for testosterone and vitality
- Ashwagandha: Reduces stress and boosts testosterone
- Fenugreek extract: Supports libido and hormone production
- Safed Musli: Traditional herb for male reproductive health
For Women
- Maca root extract: Outstanding for fertility and hormone balance
- Shatavari: Supports female reproductive health
- Milk thistle: Liver support for hormone detoxification
- Inositol: Powerful for PCOD and insulin resistance
Important note: Desai emphasizes bio-individuality—”Every body is unique. What works for your friend might not work for you. Always listen to your body and experiment to see what gives you results.”
4. FAQ: Your Hormone Questions Answered
Q1: How long does it take to see results from these lifestyle changes?
Most people notice improvements in energy and mood within 2-3 weeks. Significant changes in weight, skin, and periods typically take 3-6 months of consistent effort. Remember, your hormones didn’t get imbalanced overnight—they won’t fix overnight either.
Q2: Can I really reverse PCOD or thyroid issues naturally?
Yes, it’s “absolutely possible,” according to Desai. Many cases of PCOD and mild thyroid dysfunction improve dramatically with these lifestyle changes. However, severe cases may still need medical supervision. Always work with your doctor.
Q3: Do I need to follow all 8 tips, or can I just pick a few?
While any improvement helps, hormones work as a system. The more pieces you put in place, the faster and better your results. Start with the easiest 2-3 changes, then gradually add more.
Q4: Is it safe to take hormone-balancing supplements without testing?
Basic supplements like Omega-3 and probiotics are generally safe. However, herbs like maca or shilajit work best when matched to your specific imbalance. Start with lifestyle changes first, then consider targeted supplements.
Q5: I’m already thin. Do I still need to worry about excess fat?
“Skinny fat” (thin but with high body fat percentage) can still cause hormonal issues. Focus on body composition—building muscle through protein and weight training—rather than just the scale.
5. Take Control of Your Hormones Starting Today
Your hormones aren’t working against you—they’re desperately trying to communicate what they need. By adding healthy fats, prioritizing protein, moving moderately, cutting sugar, healing your gut, managing stress, and sleeping deeply, you’re giving your body the tools to restore its natural rhythm.
Which of these 8 tips will you try first? Maybe start with the easiest one—adding flaxseeds to your morning routine—or the most impactful one—getting 8 hours of sleep tonight. Your future, hormonally-balanced self is waiting.
Remember: If health is there, everything is there.
Credit & Resources
This blog post is based on insights from Shivangi Desai’s YouTube podcast: “हार्मोनल इम्बैलेंस को कैसे रिवर्स करे | How to Reverse Hormonal Imbalance Naturally | Holistic Help with Shivangi Desai”. You can also listen to the audio version on Spotify by searching “Holistic Help with Shivangi Desai.”
