06/11/2026
Hormone Cheat Sheet & How To Support Them
Insulin:
→ Eat a balanced diet with a focus on whole foods, protein and low glycemic carbohydrates
→ Exercise regularly
→ Get adequate sleep
Cortisol
→ Practice stress-reducing techniques (e.g. deep breathing, meditation)
→ Prioritize sleep
→ Eat regular meals, avoid prolonged fasting
Thyroid Hormones
→ Ensure adequate iodine intake and selenium
→ Manage stress
Estrogen
→ Maintain a healthy body weight
→ Consume phytoestrogen foods (e.g. flaxseed, soy, chickpeas) and cruciferous vegetables (e.g. broccoli, cauliflower, cabbage)
→ Avoid excessive alcohol intake
Progesterone
→ Ensure adequate magnesium intake through diet (found in leafy greens, nuts, seeds)
→ Manage stress (cortisol interferes with progesterone)
Testosterone
→ Strength and resistance training exercises can boost testosterone
→ Adequate protein intake
Growth Hormone
→ Prioritize sleep (released at night)
→ Maintain a balanced diet
→ Avoid excessive sugar intake
Melatonin
→ Establish a consistent sleep routine
→ Limit screen time before bed and blue lights
→ Avoid caffeine late in the afternoon
Leptin
→ Maintain a healthy weight, avoid excessive caloric restriction
→ Eat a balanced diet
Ghrelin
→ Eat regular, balanced meals
→ Avoid extremes in diets
→ Focus on protein rich foods to control appetite
Adrenaline
→ Practice relaxation techniques, adequate sleep
→ Engage in regular activity
→ Reduce excessive caffeine intake
Oxytocin
→ Engage in physical touch
→ Foster socialization and close relationships
→ Practice mindfulness
