Navigating Hormonal Health, Gut Connections & Life Transitions

In the landscape of wellness, a few foundational themes keep emerging: insulin sensitivity, hormone balance, gut health, and the way all of these shift depending on where we are in life.

In Episode 24 of the Gut Check Podcast, Tasha Stevens, clinical nutritionist, CPT, and founder of Happy Hormone Health, shines a light on these intersections—especially for women—and offers an accessible roadmap for moving from confusion toward clarity.

1. Insulin Resistance & Hormonal Disruption

One of the most powerful shifts in recent wellness dialogue is the recognition that conditions like Polycystic Ovary Syndrome (PCOS) aren’t solely about fertility; they’re about metabolic, hormonal and gut-driven issues. Lowered insulin sensitivity often underlies irregular cycles, acne, mood swings, stubborn fat and digestion problems.
Understanding this dynamic means:

• Recognising that ovulation isn’t just “for fertility” but a signal of systemic hormonal health.

• Seeing that elevated androgens, disrupted cycles, and gut issues may all trace back to insulin + gut interactions.

• Acknowledging that standard treatments like hormonal birth control might mask symptoms without addressing root causes.

2. Gut Health isn’t a Side Note—it’s Central

The gut-hormone axis is real. Gut flora, digestion, inflammation and nutrient absorption all impact hormone production and regulation. This includes:

• The estrobolome (gut bacteria involved in estrogen metabolism) and how it can influence estrogen dominance or imbalance.

• How poor digestion or gut stress can exacerbate hormone problems (and vice versa).

• Why adding fibre, improving gut diversity, and reducing processed foods support both gut and hormone function.

3. Nutrition, Life-Stage & Macro Balance

What you eat, when you eat and how your body is changing all matter. Some key practical take-aways:

• Balanced meals containing protein, fats and carbs help stabilise blood sugar and hormones.

• When life phases change (e.g., perimenopause, postpartum, career stress) your body’s demands change. What worked before may no longer serve.

• Monitoring and managing nutrient sufficiency (iron, B12, vitamin D) becomes more critical when hormonal transitions occur.

4. Movement & Recovery: Supporting Hormonal Resilience

Movement is vital—but context matters. If your body is managing metabolic or hormonal stress, then more isn’t always better. It’s about:

• Including strength/movement that supports metabolic health rather than depletes it.

• Prioritising recovery, sleep and stress management, because stress hormones (like cortisol) disrupt insulin and sex-hormone balance.

• Recognising that adjusting training routines as your body changes is part of sustainable wellness.

5. A Shift from “Fixing” to “Understanding”

Perhaps the most liberating idea: you’re not broken—you’re adapting. Instead of forcing a generic plan, consider:

• Monitoring and honouring signals: digestion, cycle regularity, energy patterns.

• Treating labs and numbers as tools not the whole story; your lived experience matters.

• Gradually building habits that support your physiology rather than override it.

Putting It Into Practice Right Now

• Keep a simple log for 2–4 weeks: energy levels, digestion, mood, cycle if applicable.

• Choose one meal per day where you combine protein + healthy fat + a quality carb—and assess how you feel.

• Pick one habit to support gut health: maybe add 1 more serving of fibre/vegetables, reduce seed oils and ultra-processed foods, or prioritise chewing and slower meals.

• Reflect: What is your body signalling right now? Is it craving rest, movement, more food, less stress?

Wellness isn’t about perfection—it’s about growing into what your body needs today. When you support your insulin sensitivity, nurture your gut, stabilize your nutrition and honor recovery, you move from “chasing results” toward “feeling well”.

Watch the full episode here:
https://youtu.be/I7mmXNask4w