All about my Hormones- Book Summary & Practical Guide

Based on the book All About My Hormones by Hannah Alderson

Introduction

Hormones control far more than most people realize.They don’t just influence fertility or puberty — they affect your energy, fat loss, muscle gain, mood, sleep, digestion, cravings, focus, recovery, and even motivation to train.

In All About My Hormones, nutritionist Hannah Alderson explains a very important concept:

Most people think they have a willpower problem.In reality, they have a hormone regulation problem.

The book breaks down female hormonal health in a simple and practical way, helping women understand why their body sometimes feels predictable — and other times completely out of control.

This article summarizes the key ideas and, most importantly, translates them into actionable lifestyle habits.

Why Hormones Matter

Hormones are chemical messengers produced by glands (thyroid, ovaries, adrenals, pancreas, brain). They tell your body:

• when to burn fat

• when to store fat

• when to feel hungry

• when to feel anxious

• when to sleep

• when to recover

• when to build muscle

When they are balanced → your body works with you.When they are dysregulated → your body works against you.

This is why two people can eat the same calories and train the same, yet one loses weight easily and the other struggles.

The 5 Core Hormones the Book Focuses On

1) Insulin — The Fat Storage Hormone

Insulin’s job is to move sugar (glucose) from the blood into the cells.However, chronically elevated insulin leads to:

• stubborn belly fat

• constant hunger

• energy crashes

• intense sugar cravings

• difficulty losing weight

What disrupts insulin

• frequent snacking

• liquid calories

• poor sleep

• ultra-processed foods

• stress

What improves insulin sensitivity

• strength training

• walking after meals

• protein-rich breakfasts

• consistent meal timing
  

2) Cortisol — The Stress Hormone

Cortisol is not bad. It keeps you alive.The problem is chronic cortisol, not acute cortisol.

When cortisol stays high:

• fat is stored around the abdomen

• sleep becomes shallow

• recovery drops

• motivation decreases

• anxiety increases

Many people train hard but never recover — they are not under-trained, they are over-stressed.

Common hidden cortisol triggers:

• under-eating

• too much HIIT

• poor sleep

• caffeine dependency

• constant notifications/social media
  

3) Estrogen — The Female Regulator

Estrogen influences:

• body fat distribution

• mood

• metabolism

• skin

• bone health

• menstrual cycle

The issue today is rarely low estrogen.It is usually estrogen dominance (too much relative to progesterone).

Signs:

• heavy or painful periods

• water retention

• breast tenderness

• PMS mood swings

• difficulty losing lower-body fat

Lifestyle contributors:

• alcohol

• poor gut health

• lack of fiber

• sedentary lifestyle

• environmental toxins
  

4) Progesterone — The Calming Hormone

Progesterone balances estrogen and promotes calmness and sleep.

Low progesterone often presents as:

• anxiety

• irritability

• poor sleep before menstruation

• short cycles

• strong PMS symptoms

Interestingly, progesterone drops easily with:

• overtraining

• calorie restriction

• chronic stress

This is why aggressive fat-loss diets often backfire in women.

5) Thyroid Hormones — The Metabolic Engine

Your thyroid determines how fast your metabolism runs.

When thyroid function is reduced:

• fatigue increases

• weight gain occurs

• cold sensitivity

• brain fog

• low motivation

• slow recovery
  

The book strongly emphasizes:Many people think they have a slow metabolism — often they have a stressed metabolism.

The Menstrual Cycle: A Monthly Training & Nutrition Blueprint

One of the most valuable parts of the book is understanding that women do not have a 24-hour hormonal cycle like men.They have a ~28-day hormonal cycle.

Phase 1 — Menstrual (Days 1-5)

Body priority: recoveryBest focus:

• light movement

• mobility

• walking
  

Phase 2 — Follicular (Days 6-13)

Hormones: rising estrogenBest performance window:

• strength training

• learning new skills

• higher intensity workouts
  

Phase 3 — Ovulation (Days 14-16)

Peak:

• strength

• coordination

• confidence

• power output

This is your PR week.

Phase 4 — Luteal (Days 17-28)

Hormones: rising progesteroneNeeds:

• more calories

• more sleep

• slightly lower training intensity

Cravings and fatigue here are biological, not lack of discipline.

The Biggest Takeaways From the Book

1) Weight loss is not just calories

Calories matter — but hormones decide how your body uses them.

2) Overtraining is common in modern women

Many women are:

• under-recovered

• under-fed

• overstimulated

And they respond by doing more cardio — worsening the problem.

3) Sleep is the master hormone regulator

Poor sleep disrupts:

• insulin

• cortisol

• hunger hormones (ghrelin/leptin)

One bad night can increase cravings the next day by up to 20–30%.

4) Gut health affects hormones

The gut helps eliminate excess estrogen.Low fiber + poor digestion → hormone imbalance.

Practical Action Plan (Simple Habits That Help Hormones)

Nutrition

• Eat protein at breakfast (25–35g)

• Stop constant snacking

• Add vegetables at 2 meals/day

• Hydrate early in the day

• Eat regularly (avoid long undereating)

Training

• 3–4 strength sessions/week

• Daily walking

• Limit excessive HIIT

• Adjust intensity during late luteal phase

Lifestyle

• Morning sunlight exposure

• Reduce late-night screen time

• Caffeine after food, not on empty stomach

• 7–9 hours of sleep
  

Final Thoughts

The core message of All About My Hormones is empowering:

Your body is not broken.Your metabolism is not damaged.Your motivation is not weak.

Your body is adaptive — and hormones are the language it uses to respond to stress, nutrition, sleep, and movement.

Instead of constantly fighting your body, the goal is to work with your physiology.

When hormones are supported, many problems people struggle with — fatigue, stubborn fat loss, cravings, mood swings, inconsistent training — often improve naturally.

Understanding hormones does not just improve health.It improves consistency.

And consistency is what ultimately produces long-term fitness, body composition, and performance results.

-FullBody Athletics, Bryan