Why You’re Tired, Gaining Weight, and Craving Sugar: The Hormonal Connection
Trust me, when it comes to metabolism, there’s a lot more at play than what you’re putting on your plate.
If you’ve been stuck in a cycle of frustrating symptoms despite making positive changes, there’s a good chance your body is trying to tell you something.
Does this sound familiar? You’re eating well, exercising, and doing all the “right” things—so why does it feel like your body is working against you? Energy is low, the weight won’t budge, or maybe you’re dealing with mood swings, brain fog, or that mid-afternoon crash (cue another cup of coffee).
As a Functional Diagnostic Nutrition Practitioner, I help people uncover the real reasons behind their health struggles. And more often than not, it all comes back to metabolism—but not just in the “burning calories” way we’ve been taught to think about it. There’s so much more at play than just diet and exercise.
Metabolism is like the engine that keeps everything running—your energy, your mood, your digestion, even how clearly you think. And at the center of it all? Your hormones—tiny but powerful chemical messengers that influence just about everything. The tricky part? When they’re out of balance, the signs can be easy to miss or easy to blame on aging, stress, or just “trying harder.”
But here’s the good news: once you understand how hidden hormone imbalances can sabotage your metabolism, you can start making choices that actually move the needle. In fact, with functional testing a lot of the guesswork gets eliminated and we can more clearly define a promising path toward feeling like yourself again.
Let me acquaint you to the key players, signs to watch for, how to identify, and actionable steps you can begin today!
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🔥 Download my FREE Metabolic Makeover Guide!
The Role of Hormones in Metabolism
You can think of metabolism as the network of processes your body uses to create energy. Everything you do (breathing, moving, and even thinking) depends on it. And at the center of this network are your hormones.
Three hormone systems are particularly critical to metabolism:
1. Thyroid Hormones (T3 and T4): These are the powerhouses of your metabolic system. Produced by the thyroid gland, T3 and T4 determine your body’s metabolic rate—the speed at which you burn energy.
2. Insulin: Insulin is your body’s key to energy storage and use. It helps shuttle glucose from your bloodstream into your cells, where it can be used for fuel. When insulin works as it should, your blood sugar stays steady, and your metabolism stays on track.
3. Cortisol (an adrenal hormone): Often called the “stress hormone,” cortisol plays a dual role in metabolism. In short bursts, it can help you respond to stress by releasing energy stores. But chronic stress and consistently high cortisol levels are most often responsible for Metabolic Chaos® - defined as a loss of balance and function within the body’s systems, leading to downstream dysfunction and chronic, metabolic health issues.
The first step to getting your metabolism back on track is understanding how these hormones impact your body and learning to recognize when something is off.
Thyroid Imbalances and Metabolism
Your thyroid is like the thermostat of your metabolism, keeping everything running at the right temperature and speed. But when it’s out of balance, the entire system can feel off. Whether it’s running too slow or too fast, a thyroid imbalance can impact how you feel, how you burn energy, and even how you store fat.
When your thyroid is underactive (hypothyroidism), low levels of T3 and T4 slow down every metabolic process. This means you might feel like your body is stuck in slow motion:
● Fatigue that makes even small tasks feel overwhelming.
● Unexplained weight gain, no matter how healthy you eat.
● Dry skin, brittle hair, or nails that seem to break easily.
● Constipation or digestive sluggishness.
● Feeling constantly cold, even when others are comfortable.
The tricky thing about thyroid imbalances is that they often get overlooked or misdiagnosed. But there are tools to help identify the problem:
● Comprehensive testing: I always run a full thyroid panel, including TSH, Free T3, Free T4, Reverse T3, and thyroid antibodies for my clients. These markers can provide a clearer picture of how your thyroid is functioning. If your previous labs only show a TSH, it’s worth asking your provider for more information for your next blood work.
● Monitor basal body temperature: Low morning temperatures (below 97.8°F or 36.5°C) can sometimes indicate hypothyroidism.
There are also many actionable steps you can take to support your thyroid:
● Nutritional support: Key nutrients like selenium, iodine, and zinc play a vital role in thyroid health. Incorporating foods like Brazil nuts (selenium), seaweed (iodine), and pumpkin seeds (zinc) can help.
● Stress management: Chronic stress elevates cortisol, which can interfere with thyroid function. Mindfulness, yoga, or even just a daily walk can go a long way in supporting your thyroid.
Struggling with low energy and stubborn weight?
My FREE Metabolic Makeover Guide will show you foods to eat and tips to try to reset your metabolism naturally.
Insulin Resistance and Its Metabolic Impact
Insulin is a critical hormone for metabolism, however, if insulin resistance creeps in (when your body's cells stop responding to insulin as they should, due to over-functioning/high demand), the system starts to falter. And the metabolic consequences can be profound.
Insulin resistance often flies under the radar until it becomes a bigger problem, but there are early signs to watch for:
● Weight gain, especially around the abdomen, that feels resistant to diet or exercise.
● Fatigue after meals, particularly meals high in carbohydrates.
● Intense sugar cravings that can feel impossible to ignore.
● Skin changes like darkened patches around the neck, armpits, or groin.
When insulin resistance sets in, your cells stop responding properly to insulin’s signals. This creates a metabolic cascade:
● Inefficient glucose utilization: Sugar lingers in the bloodstream instead of being used as fuel.
● Increased fat storage: The body stores excess glucose as fat, especially in the abdominal area.
● Chronic inflammation: Elevated insulin and blood sugar levels drive systemic inflammation, which further disrupts metabolism.
The first step in tackling insulin resistance is confirming its presence. Here’s how to do that:
● Lab tests: Ask me or ask your PCP about ordering fasting glucose, HbA1c (a marker of average blood sugar over three months), and fasting insulin levels. Functionally, we like to see fasting glucose under 90 mg/dl, A1c between 4.5 and 5.0, and insulin under 5.0. Above these ranges could be a sign of pre-diabetes and early onset insulin resistance. This is where a functional practitioner can help with prevention.
● Glucose tolerance test or CGM: A glucose tolerance test measures how your body handles sugar over a few hours, while Continuous Glucose Monitoring (CGM) provides real-time insights into your blood sugar patterns throughout the day. The CGM is one of my favorite bio-hacking tools. It can make a significant difference when someone is able to see in real time how their foods, stress, sleep, and movement impact their blood sugar. It's also one of the best tools to use to begin to regain control over declining metabolic health.
○ Interested in learning more about CGMs? Drop your question 👉 HERE, at Ask Julie.
The good news is that insulin resistance is very responsive to lifestyle changes. With the right steps, you can restore balance and improve your metabolic health:
● Low-glycemic diet: Focus on whole foods like vegetables, legumes, lean proteins, and healthy fats to stabilize blood sugar. Avoid refined carbs and added sugars, which can exacerbate insulin resistance.
● Resistance training: Strength training improves insulin sensitivity by encouraging muscle cells to take up glucose more efficiently.
● Stress management: I’m going to sound like a broken record on this one, but again chronic stress elevates cortisol. This increases blood sugar and sets you up for insulin resistance. If you are falling in this category, it’s so important that you assess your stress and take steps to help your body rest, recharge, and rebalance.
Want a step-by-step plan to boost your metabolism?
Download my FREE Metabolic Makeover Guide here!
Cortisol Dysregulation
Stress is a natural part of life. But when it becomes chronic it can wreak havoc on your hormones—especially cortisol, the primary stress hormone. And cortisol plays a crucial role in your metabolism. When cortisol is out of balance, it can leave you feeling exhausted, irritable, and stuck in a metabolic rut.
Cortisol dysregulation can manifest in a variety of ways, depending on whether levels are too high, too low, or fluctuate unpredictably:
● Chronic fatigue that doesn’t improve with rest.
● Stubborn weight gain, particularly in the belly.
● Cravings for salty or sweet foods, especially during periods of stress.
● Irritability or mood swings that feel hard to control.
● Difficulty sleeping, whether that’s trouble falling asleep, staying asleep, waking up for no reason between 2:00 – 4:00 am, unable to fall back asleep, or waking up unrested.
Cortisol is like a double-edged sword when it comes to metabolism. In short bursts, it’s helpful—mobilizing energy and helping you respond to immediate challenges. But chronic stress and consistently high cortisol levels can lead to:
● Muscle breakdown: To meet the body’s demand for more blood sugar, cortisol breaks down muscle tissue for extra glucose. This causes muscle loss, which will eventually mean your body’s ability to efficiently burn calories will be reduced. Remember: muscle is your metabolisms best friend!
● Fat storage: High cortisol promotes fat storage, particularly in the abdominal area. Not only is that annoying when trying to fit into anything with a waistband, but even worse - it’s also metabolically active and very inflammatory!
● Blood sugar spikes: Cortisol increases blood sugar levels, which can lead to food cravings (especially sugar and fast-carbs), anxiety, irritability, headaches, and — when you crash — very low energy. Chronically elevated blood sugar day in and day out drives insulin resistance.
The opposite is when cortisol levels are too low—your metabolism can slow significantly, leading to low energy, poor recovery, and difficulty maintaining a healthy weight. The first step to addressing cortisol is understanding your body’s stress response:
● Saliva or urine cortisol testing: These tests measure cortisol levels at multiple points throughout the day to assess your natural rhythm. I prefer to use the DUTCH test, which uses a combination of saliva and urine. It also tests other sex hormones – giving us the big picture of what might be causing your symptoms and how to reverse them and help you feel good in your skin again.
● Evaluate stress levels and symptoms: Reflect on patterns in your energy, mood, and cravings, particularly during times of stress. Cortisol should rise in the morning upon waking, creating the feeling of good energy first thing in the morning, and slowly decline throughout the day. When cortisol is healthy, that will feel like good energy all day, no mid-day slumps, and the feeling of being ready for bed at bedtime. If this doesn’t sound like your pattern, it would be wise to check it out. The sooner hormones are brought back into range, the better you will feel.
Balancing cortisol is all about reducing chronic stress and supporting your adrenal glands:
● Support with adaptogens: Herbs like ashwagandha, rhodiola, and holy basil can help modulate your stress response and improve adrenal resilience.
● Stress reduction techniques: Practices like prayer, journaling, meditation, chi gong, or breath work can lower cortisol levels and improve overall stress tolerance.
● Maintain consistent blood sugar levels: Eating balanced meals with protein, healthy fats, and fiber can even out the blood sugar roller-coaster that adds undue stress on your adrenal glands.
Conclusion
Sometimes, despite your best efforts—cleaning up your diet, managing stress, getting enough sleep—your body still doesn’t respond the way you hoped. If you’ve been stuck in a cycle of frustrating symptoms despite making positive changes, there’s a good chance your body is trying to tell you something.
I am a Certified Functional Diagnostic Practitioner (FDN-P) and a Certified Functional Nutrition Counselor (CFNC). I help inquisitive, health-minded individuals feeling stuck to connect the dots so they can make informed choices to regain control over their health and always feel their best.
I teach a behavior-change model of self-care that educates, equips, and empowers you to tune into your body and care for it so you always know what to do to feel your best!
You see, a functional approach goes beyond simply treating symptoms; it focuses on uncovering the root causes of your hormonal imbalances using functional testing to uncover underlying stressors. Book a FREE Discovery Call to learn how data-driven, functional nutrition can help to nourish and nurture you from the inside out!
