Lesson 2: Hormone-Healthy Exercise

Hormone-healthy exercise


Walking can boost moods and reduce stress. Walking lowers stress hormone levels in the body and releases feel-good endorphins too. Walking is an excellent form of exercise because it does not increase hunger, it burns calories and it does not increase the hormone cortisol! Get out for a walk 3-4 times per week, trying to achieve 10,000 steps per day.


Yoga class will help with flexibility, and, of course, yoga lowers cortisol and the stress response. If you have a cortisol body type,  yoga is perfect for you! I suggest yoga poses such as downward-facing dog, chair pose, and dragon pose, which are all resistance type poses to build strength.

Resistance Training

A basic full-body workout 2-3 times per week is recommended by most experts. Light weights with squats and lunges for your lower body. Resistance training is the ideal exercise for hormone health because it does not increase cortisol and supports healthy testosterone balance.


If you have hormonal weight gain, use caution with more than 20 min of cardio regularly ( i.e., three times or more per week). Cardio increases the hormone cortisol, which can lead to hormone imbalance and create an estrogen loop.  Small amounts of HIIT cardio would be better. Cardio also increases appetite, which can be challenging when trying to lose weight.