One of the most powerful ways to influence hormonal health over the years is something that is available to almost everyone, movement. In fact, there is some evidence to suggest that we developed a brain to be able to produce adaptive movement and it is a vital pillar of health. Exercise influences virtually every hormonal pathway in the body from cortisol and insulin to oestrogen, progesterone and testosterone.
Exercise is much more than a tool for weight management; it acts as a master regulator sending signals throughout the body that influence metabolism, detoxification, brain function, inflammation, energy production and the delicate hormonal networks that keep us healthy throughout life.
Mitochondria – powering hormone production
At a cellular level exercise is like a tune-up for the body’s energy engines, the mitochondria. These tiny structures are responsible for producing the energy that powers our cells. As we age damaged mitochondria can accumulate which can contribute to fatigue, inflammation, insulin resistance and importantly hormonal dysfunction.
Exercise stimulates mitochondrial biogenesis, the creation of new mitochondria and also activates processes such as mitophagy, the body’s natural recycling system that removes old and damaged cellular components. Essentially movement helps clear out the debris and upgrades the body’s energy production machinery allowing cells to function more efficiently which ultimately leads to better hormone balance.
Hormone production is an energy intensive process, and the body is always prioritising survival functions rather than optimal reproduction, repair and hormone synthesis. By improving mitochondrial efficiency and reducing the inflammation burden, regular exercise signals that the environment is safe enough for the body to invest in long term health and balanced hormone production.
The body’s ultimate signalling system
Exercise doesn’t work in isolation, every time muscles contract they release signalling molecules known as myokines that communicate with the brain, liver, immune system and fat tissue. This cross talk helps regulate metabolism, inflammation and energy balance throughout the body.
One of the most studied myokines is interleukin -6 (IL-6). Chronic elevations IL-6 is associated with inflammation, but the sharp temporary rise that occurs during exercise has anti-inflammatory effects, improves glucose regulation and enhances fat metabolism. This is one of the reasons why regular movement is so effective for reducing the low-grade inflammation that often underpins hormonal dysfunction.
Supporting detoxification pathways
The liver plays a central role in hormone metabolism and detoxification, it helps process and eliminate excess hormones, environmental toxins and metabolic waste products. Exercise supports this process by improving circulation and metabolic efficiency throughout the body. Movement also enhances lymphatic flow which relies heavily on muscle contraction to transport waste away from tissues.
The brain-hormone connection
Movement has profound effects on brain health. One of the key mechanisms is the increase in production of brain derived neurotrophic factor (BDNF) often referred to as fertiliser for the brain. BDNF supports the growth and repair of neurons and enhances cognitive function and mood regulation. This matters for hormonal health because the brain sits at the centre of the endocrine system. The hypothalamus and pituitary gland act as master regulators coordinating communication between the brain and the hormone producing organs. Thus, by supporting brain health exercise supports hormonal balance throughout the body.
Testosterone and healthy ageing
Testosterone is important for both men and women; it influences muscle mass, energy, libido and metabolic health. Research has consistently shown that resistance training in particular can help support healthy testosterone levels while improving body composition and insulin sensitivity. Muscle requires a lot of energy and acts like a sink for glucose.
Optimising muscle mass protects us from insulin resistance and type 2 diabetes as we age. These conditions have negative effects on our reproductive hormones and contribute to hormonal conditions such as PMOS (polyendocrine metabolic ovarian syndrome which used to be called PCOS -polycystic ovarian syndrome).
Women need a different approach
During the reproductive year’s women’s hormones fluctuate significantly throughout the menstrual cycle. This creates changing physiological demands which influence ability to train, recover and thus performance. During the follicular phase from menstruation rising estrogen levels tend to support recovery, muscle adaptation and insulin sensitivity. Many women find they can tolerate higher intensity exercise, strength training and interval sessions particularly well during this time. Around ovulation the high estrogen and testosterone environment support strength, power, and athletic performance. It can be an ideal time for more challenging workouts with adequate recovery and nutrition on board.
After ovulation progesterone becomes the dominant hormone; it is a soothing calming and sleep supportive hormone and plays a critical role in preparing the uterine lining for a potential pregnancy. Many women notice that recovery takes longer during this phase and excessive training intensity may contribute to fatigue and worsening premenstrual symptoms. Rather than pushing through with high intensity exercise every day, the second half of the cycle often benefits from a more balanced approach. Incorporating walking, Pilates, yoga and zone 2 cardiovascular exercise, and adequate recovery may help protect progesterone production and reduce physiological stress.
Timing exercise with your circadian rhythm
When we exercise can be almost as important as how we exercise. Humans operate according to circadian rhythms (body clocks) that influence hormone production, metabolism and sleep wake cycles. Movement in the morning, particularly outdoors, helps reinforce healthy circadian signalling. Exposure to natural daylight shortly after waking supports the natural cortisol awakening response and helps regulate melatonin production 16 hours later in the evening. A morning walk outside combines light exposure with gentle movement and stress reduction creating powerful benefits for hormonal health and sleep quality.
The ideal hormone supportive movement prescription
Ultimately the best exercise for hormonal health is one that feels enjoyable and sustainable for you as consistency and a sense of ease within the nervous system are what allows the body to adapt and benefit over time.
For most people incorporating a balanced approach with variety, the below can work well:
- Resistance training 2-3 times a week to maintain muscle mass
- Moderate cardiovascular exercise such as brisk walking, cycling, or swimming most days of the week
- Short bursts of higher intensity when appropriate and well tolerated such as two to six 20-30 second sprints (can be done on a bike or cross trainer as well)
- Daily movement particularly walking
- Regular time outdoors to support circadian rhythm and psychological wellbeing
- Adequate recover especially important during periods of stress or in the second half of the menstrual cycle
Exercise is not simply about burning calories. We have evolved to move, and it is one of the most powerful biological signals available to humans to allow our hormonal health to thrive and support long term health.
About the Marion Gluck Clinic
The Marion Gluck Clinic is the UK’s leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues. Founded by Dr. Marion Gluck herself, the clinic uses her method of bioidentical hormonal treatment to rebalance hormones to improve wellbeing, quality of life and to slow down ageing.
