Hormones silently govern nearly every function in our bodies, from our skin and digestion to our energy levels and mood. When they fall out of balance, the consequences for our health can be significant. Leading UK endocrinologists are now highlighting the powerful connection between daily lifestyle choices and metabolic wellbeing, offering practical advice to help people feel better and reduce their risk of chronic diseases.
The Pillars of Metabolic Health: Sleep, Stress, and Diet
According to Professor David Ray, an endocrinologist at the University of Oxford, there is a direct link between how we live and the hormones circulating in our bodies. Hormone levels fluctuate throughout the day based on activity, food intake, and stress, influencing everything from our weight to our overall vitality.
Dr David Cavan, a consultant endocrinologist specialising in diabetes, explains that metabolic rate is crucial. A slower metabolism means the body uses less energy, promoting weight gain, while a faster rate burns energy more efficiently. The hormone insulin plays a central role. "Insulin regulates blood sugar, but too much of it acts as a fat-storage hormone, slowing metabolism and creating a vicious cycle," Cavan states. He links the surge in obesity and type 2 diabetes over the last 30 years to diets high in ultra-processed foods, which spike insulin, coupled with increasingly sedentary lifestyles.
Prioritise Protein and Rethink Carbohydrates
To combat high insulin levels, often seen in metabolic syndrome, Dr Cavan advises a dietary shift. He encourages patients to base meals on protein and vegetables first, rather than carbohydrates. Each carbohydrate intake prompts an insulin release, so reducing them tackles a root cause. He recommends natural proteins like meat, fish, pulses, tofu, and eggs. "Eggs are a natural fast food," he says, noting they are highly nutritious, filling, and contain almost no carbohydrates.
Dr Anjali Amin, an endocrinologist at Imperial College Healthcare NHS Trust, adds that while protein may not directly boost metabolism, it is the macronutrient that promotes the greatest feeling of fullness, aiding appetite control.
Move More, Sleep Better, Manage Stress
Exercise, particularly resistance training, is vital for building and maintaining muscle mass, which supports metabolism. This is especially important for women post-menopause, as declining oestrogen affects bone health, and for those using weight-loss injections, where up to 40% of weight lost can be muscle. However, Cavan is clear: "If you want to lose weight, exercise does not do it. Focus on what you eat." He still advocates movement, like walking, to burn extra energy.
He also suggests making your workspace "inefficient" to avoid sitting for more than an hour at a time, as prolonged sitting can cause metabolism to drop into a conservative "sleep mode."
Managing stress is another critical pillar. The stress hormone cortisol raises blood glucose and insulin, harming metabolic health. Stress can also trigger comfort eating and sugar cravings. "Poor sleep adds into that," Cavan explains. "When we sleep, cortisol levels naturally plummet. If sleep is disturbed, they stay elevated."
The Non-Negotiable: Seven to Nine Hours of Sleep
Professor Ray emphasises that circadian rhythm is fundamentally tied to energy metabolism. He states that between seven and nine hours of sleep per night is necessary for adults, yet over 50% likely aren't achieving this. Sleep deprivation can shift metabolism closer to a pre-diabetic state within just a few nights. It also affects food choices and satiety, leading to weight gain that further disrupts sleep—a harmful cycle.
Ray highlights the impact of shift work, practised by about one in five in the UK, which dramatically increases obesity and diabetes risk. To support circadian rhythm, he recommends exercising early in natural daylight.
Dr Cavan also advises time-restricted eating, such as finishing your evening meal by 7pm, to allow for a prolonged overnight fast. This helps lower insulin levels and promotes fat burning.
Cautious Use of Tech and Recognising Imbalances
On the rise of home hormone testing technology, Dr Amin cautions that while it raises awareness, it can oversimplify a complex system and cause unnecessary anxiety. For individuals without diabetes, continuous glucose monitors have not been shown to offer scientific benefit and may lead to restrictive eating patterns.
She advises being alert to unexplained changes like persistent fatigue, unintended weight changes, temperature intolerance, or menstrual irregularities, which could signal a hormonal issue. For conditions like type 2 diabetes, lifestyle interventions focusing on diet and exercise can be highly effective first steps.
The overarching message from experts is clear: small, consistent changes in sleep, diet, movement, and stress management can have a profound impact on your hormonal and metabolic health, offering a powerful route to improved long-term wellbeing.
