Gut Health, Hormone Myths, and How to Heal Your Metabolism Naturally
Have you been stuck in a cycle of restrictive dieting, overtraining, and lingering health issues like bloating, fatigue, or stubborn weight gain? You’re not alone, and the answers likely lie deeper than a one-size-fits-all plan.
This post will help you understand how gut health and hormone balance are connected, and what you can actually do to restore long-term health using functional medicine principles.
Reverse Dieting vs. Jumping to Maintenance: What Works Best?
Many women under-eat for years and then attempt to jump straight to “maintenance” calories. But going from 1,400 to 1,900+ calories overnight can cause:
- Digestive distress
- Water retention
- Bloating
- Psychological resistance
Even if reverse dieting isn’t always necessary physiologically, it can help build trust and tolerance in the body and brain. Start slow. Build adherence. Stay consistent.
What Diet Culture Didn’t Teach You: Hormonal Collapse
Low-calorie diets and intense training can disrupt major hormone systems, including:
- Thyroid function: Can lead to fatigue, weight gain, and cold sensitivity
- Sex hormones: Estrogen and progesterone imbalances can cause cycle issues, mood swings, and infertility
- Cortisol: Chronically elevated from stress and under-recovery
This “collapse” often happens gradually and is made worse by insufficient carbs, low body fat, and overuse of stimulants.
Gut Health Is Ground Zero for Hormone Healing
Gut dysfunction isn’t just uncomfortable, it interferes with hormone metabolism and detox.
Common signs of gut dysfunction include:
- Constipation, gas, or bloating
- Skin issues (e.g. eczema, acne, psoriasis)
- Low energy or mood swings
- Food intolerances or post-meal discomfort
A leaky gut (increased intestinal permeability) can allow undigested food particles and toxins into the bloodstream, triggering inflammation, autoimmunity, and hormone issues.
Advanced Gut Health Terms (Quick Definitions)
- Dysbiosis: An imbalance of good and bad gut bacteria
- Zonulin: A protein that regulates gut lining tightness, high levels = leaky gut
- GI-MAP Test: A functional stool test used to identify imbalances, infections, and inflammation in the gut
Functional Testing Tools You Can Use
Standard labs often miss subclinical issues. That’s where functional medicine testing comes in:
Common Functional Tests:
- DUTCH Test – Measures hormone metabolites, stress patterns, and detox markers
- GI-MAP – Identifies parasites, gut flora imbalances, and inflammation
- Zonulin – Detects leaky gut by measuring tight junction health
These tests guide individualized protocols to treat root causes, not just symptoms.
Hormone Health Myths (That Need to Go)
Here are some of the biggest lies still circulating online:
- ❌ “Balance your hormones with this supplement!”
- ❌ “High cortisol = fat gain”
- ❌ “Carbs and sugar cause insulin resistance”
- ❌ “Low estrogen means take estrogen”
Truth: You can’t “balance” hormones without understanding liver detox, gut elimination, stress management, and proper nutrition.
What Is PCOS, and Are You Being Misdiagnosed?
Polycystic Ovarian Syndrome (PCOS) is a complex metabolic condition, not just a reproductive issue.
PCOS Symptoms:
- Irregular periods
- Acne or oily skin
- Chin/jawline hair growth
- Weight gain (especially in the midsection)
- Infertility or ovulation issues
Types of PCOS:
- Insulin-Resistant PCOS – Most common, worsened by poor blood sugar control
- Adrenal PCOS – Driven by chronic stress and cortisol
- Inflammatory PCOS – Linked to food intolerances and gut dysfunction
- Post-Pill PCOS – Temporary imbalance after stopping birth control
How to Reverse Insulin Resistance (Without Crash Diets)
If insulin resistance is driving your PCOS, here’s where to start:
- ✅ Eat more protein (0.8–1g per lb body weight)
- ✅ Walk after meals to lower post-meal glucose
- ✅ Strength train 3x/week to increase muscle
- ✅ Increase fiber to 25–30g/day
- ✅ Stabilize carb intake across meals (don’t cut them completely)
- ✅ Consider supplements like berberine, magnesium glycinate, or myo-inositol
These steps improve insulin sensitivity and hormone stability over time.
Why Muscle Mass = Better Blood Sugar and Metabolism
More lean muscle = better metabolic health.
Here’s why:
- Glucose (blood sugar) is stored in muscles
- More muscle = more storage = lower insulin needs
- Less glucose in your blood = fewer cravings and more stable energy
Strength training is essential, especially for women over 30, who naturally lose muscle each year if not actively building it.
Building Better Digestion with Fiber, The Right Way
Fiber is critical for hormone detox, digestion, and blood sugar balance. But too much too fast can cause issues.
Ramp Up Slowly:
- Week 1: Add 5g/day
- Use food first: raspberries, chia seeds, lentils, oats
- Stay hydrated to prevent constipation
- Monitor digestion and bowel habits weekly
Most people feel better with 25–35g/day, but start where you are.
Final Word: More Data = Better Health Decisions
You’re not crazy, and you’re not broken. You might just be missing the right data.
Getting functional labs like DUTCH or GI-MAP can explain:
- Why fat loss has stalled
- Why you’re exhausted at 2 PM
- Why your period vanished or your skin breaks out
- Why you’re not recovering like you used to
🩺 Ready to Find Out What’s Really Going On With Your Health?
At 1st Optimal, we specialize in personalized, lab-based care that helps you understand your body, reclaim your energy, and optimize your hormones and digestion, once and for all.
✅ Hormone + Thyroid Testing
✅ GI-MAP and DUTCH Testing
✅ Nutrition + Lifestyle Coaching
✅ Physician Review + Targeted Plans
🎙 Enjoyed this conversation with Dr. Ashley Dwyer?
👉 Book your comprehensive blood panel and consultation today
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