Hormones are the body's chemical messengers, influencing everything from our skin and digestion to our mood and energy levels. When they fall out of balance, it can have a profound impact on our overall health and metabolism. We spoke to leading UK endocrinologists to compile their top evidence-based advice for looking after your hormonal and metabolic wellbeing.
The Foundation: Understanding Hormones and Metabolism
Professor David Ray, an endocrinologist at the University of Oxford, explains that hormones are intrinsically linked to how we look and feel. "Most people would like to have more energy and be leaner," he says. "What endocrinologists deal with is disorders of either a lack of hormones, or too much of a hormone." These levels fluctuate throughout the day based on activity, stress, and food intake.
Dr David Cavan, a consultant endocrinologist specialising in diabetes, defines metabolism as the process by which the body converts food into energy and essential molecules. "If you have a very slow metabolic rate, then you will use up less energy and gain weight more than if you have a faster metabolic rate," he states. A key player is insulin, which regulates blood sugar. Excess insulin, often driven by diets high in ultra-processed foods, acts as a fat-storage hormone and can slow metabolism, creating a vicious cycle of weight gain and increased risk of type 2 diabetes.
Actionable Strategies for Better Metabolic Health
The experts outlined several practical steps anyone can take to support their metabolism.
Prioritise Protein and Rethink Carbs: For those with metabolic issues, Dr Cavan advises shifting focus. "The underlying problem is too much insulin. Every time you eat carbohydrates... it increases insulin," he explains. He recommends building meals around natural proteins like meat, fish, pulses, tofu, and eggs, alongside vegetables. He champions eggs as a "natural fast food" that is nutritious, filling, and low in carbohydrates.
Incorporate Strength Training: Exercise, particularly resistance training, is crucial for building muscle mass, which supports metabolism. Dr Anjali Amin, an endocrinologist at Imperial College Healthcare NHS Trust, notes this is especially helpful for post-menopausal women for bone health. Dr Cavan adds that simple bodyweight exercises like squats or press-ups are beneficial, and are particularly important for those using weight-loss injections, as about 40% of weight lost can be muscle.
Manage Stress and Prioritise Sleep: Chronic stress elevates cortisol, which pushes up glucose and insulin levels, harming metabolic health. "Poor sleep adds into that," says Dr Cavan. "When we sleep, cortisol levels naturally go right down... But if your sleep is disturbed... they stay up, promoting poor metabolic health." Professor Ray emphasises that adults need seven to nine hours of sleep per night for proper circadian rhythm function, which is fundamental to energy metabolism. Sleep deprivation can quickly shift metabolism closer to a pre-diabetic state.
Move Frequently and Dine Early: To avoid metabolic "sleep mode," Dr Cavan suggests not sitting for longer than an hour—"make your office inefficient" to force movement. He also advocates for time-restricted eating, such as finishing your evening meal by 7pm, to allow for a prolonged overnight fast that helps lower insulin levels.
A Cautious Approach to Trends and Testing
While weight-loss injections (GLP-1 agonists) can help by slowing gut absorption and affecting satiety, Dr Cavan warns against relying on them alone without proper medical support, especially if obtained privately. He also cautions that exercise alone is not a reliable route to weight loss; dietary changes are primary.
On the rise of home hormone testing tech and wearable glucose monitors, Dr Amin sees value in awareness but warns of oversimplification. "In somebody who does not have diabetes, they actually haven’t been shown to have any scientific benefit. In fact, they could promote unnecessary health anxiety," she says.
The experts advise being alert to unexplained changes like persistent fatigue, unexpected weight shifts, or temperature intolerance, which could signal a hormonal imbalance. For many conditions, including type 2 diabetes, lifestyle intervention focusing on diet, exercise, and sleep remains the powerful first line of defence for long-term metabolic health.
