Summer’s Coming, Time to Talk About Your Weight Loss Hormones

Dr. Susan Monias
May 9
4 min read

I feel like May is the perfect month to address weight loss!

As we start thinking about T-shirts, shorts, and bathing suits, we want to feel confident and enjoy this beautiful time of year.

Weight loss is something almost every patient asks about when starting a program with me.

The Truth is This…

When you start to get healthier, your body will naturally lose the unwanted pounds you gained during times of “sickness.”

Not everyone likes to hear that. Many people today are conditioned to believe there is one pill for every ill, just take something and poof, you’re the perfect size or weight.

Unfortunately, it doesn’t work that way. No pill, peptide, or supplement can do that.

However, if you take the time, put in the effort, and stay disciplined with the principles I’ll outline here, you can lose weight permanently. Your body wants to be at its ideal weight, but it just struggles to get there for some people.

Many people are still counting calories and exercising diligently, yet the weight remains.

Why Can’t I Lose Weight?

Here are some factors that may not seem related to weight loss—but absolutely are:

Sleep – Are you getting close to 8 hours per night?

Over-exercising – Too much exercise (especially for women) can stress the body, raise cortisol levels, and disrupt hormones.

Toxic load – Is your “toxic bucket” too full? You have trillions of cells, and in today’s world, toxins can cause cell membranes to become rigid instead of soft and flexible. When cells are inflamed, it can absolutely contribute to weight gain.

Food sensitivities – These can lead to systemic and gut inflammation, which can contribute to weight gain.

Blood sugar – Too many processed foods and carbohydrates can cause water retention. Try eliminating sugar for a week or two and notice the difference. Your body often retains water as a protective response.

Eating frequency myths – The idea that you must eat every 2 hours to “boost metabolism” is misleading and not rooted in solid health science.

I can go on and on about the myths, but I’d rather get to some truths!

The number on the scale is not just “fat”, it is muscle, bone, fluid, blood, and more...

Fact: A better way to track progress is through a body composition analysis

which measures body fat, muscle mass, and other important markers.

It’s essential that weight loss does not come at the expense of muscle mass. Maintaining muscle is key to metabolic health and fat-burning capacity.

A great place to start: Get a body composition analysis done at a local gym or doctor’s office, so you have accurate baseline numbers.

Weight loss is not about eating less; it is about eating less often!

Weight loss is largely driven by hormone balance.

We're not just talking male/female hormones, but key metabolic hormones:

1. Ghrelin signals hunger when your stomach is empty.

2. Leptin signals fullness and regulates long-term energy balance.

3. Insulin helps regulate blood sugar and energy storage.

Balancing these hormones is essential, and while it varies from person to person, these foundational steps can help most people get started.

Every time you eat, insulin levels rise regardless of whether the food is “healthy” or not.

Many people snack constantly throughout the day, which keeps insulin elevated and makes fat loss difficult.

FIRST STEP: CUT OUT SNACKING!

Ask yourself: How many times per day are you eating?

Focus on building three meals per day that keep you satisfied for at least four hours.

Each meal should include protein, vegetables, and healthy fats such as:

Avocado

Coconut

Grass-fed butter or ghee

Coconut oil

Tallow

Fatty fish

High-quality fatty cuts of meat

Keep a journal to track your progress, challenges, and adjustments without added stress.

Next Step: Create an Eating Window

After dinner, close your eating window

Gradually work toward eating later in the morning. As your body becomes more fat-adapted (burning fat instead of sugar for energy), you’ll naturally rely less on frequent meals and begin eating based on true hunger, not habit.

Your Goal is Hormone Optimization

You’ll not only lose weight, but you’ll also improve how your entire body functions.

The longer you stick with these behaviors:

The more fat-adapted you become
The more metabolically healthy you become
The better your hormones function

When you reach your goal of hormone optimization, weight loss becomes natural, sustainable, and long-lasting.

I Hope This is Helpful!

This is a great time to check in and refine your approach.

If you're already doing intermittent fasting, assess and adjust your approach with this new knowledge. I’ve been teaching these concepts for over 10 years, and they consistently deliver excellent results. If you’re already doing these things, we also offer more advanced strategies. Just call our office at 404-720-3106.