Protein: truth or exaggeration?

Hormones are like the body’s “bosses.” They control hunger, energy, muscle growth, and even mood. Understanding how training and nutrition affect hormones helps with fat loss, muscle gain, and overall well-being.

Nutrition and hormones

Enough protein: helps with satiety and muscle maintenance

Balanced carbohydrates: provide energy for training and help control cortisol

Healthy fats: essential for testosterone and thyroid hormone production

Avoid excess ultra-processed foods: reduces inflammation and hormonal imbalance

Proper nutrition keeps hormones working well and supports better results.

Training and hormones

Strength training: increases testosterone and growth hormone, helps preserve muscle

Moderate cardio: improves insulin sensitivity and glucose control

Excessive training or lack of rest: increases cortisol, which favors fat gain

Smart training optimizes hormones for fat loss and strength gains.

Sleep and recovery

Sleeping 7–9 hours regulates cortisol, leptin, and ghrelin

Proper rest improves performance and muscle recovery

Without enough sleep, hunger increases and metabolism slows down.

Did you know?

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When to Eat
30–60 min before: banana + coffee, yogurt + fruit, bread + jam
1h30–3h before: rice + chicken + vegetables, potato + eggs, simple pasta + lean protein
Carbohydrates for Energy
Carbs turn into glucose and provide energy for muscles and the brain.
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Avoid sweets and processed cakes, which cause a quick spike and sharp drop.
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When to Eat
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