Mind Pump: Raw Fitness Truth 2749: How to Reset Your Hormones in 90 Days (Trainer-Approved Plan)
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Dec 13, 2025 Learn how to reset and balance your hormones in just 90 days! The hosts share insights on the crucial role of sleep in hormone health and the impact of stress from training. Tune in for tips on nutrition essentials, with a focus on protein intake and the benefits of certain supplements. They also debate leg extensions versus compound lifts and explore innovative skincare solutions like Liquid Botox. Plus, get personalized coaching advice on overcoming weight loss plateaus and balancing endurance with strength training.
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Fix Sleep Before Anything Else
- Prioritize sleep first to improve hormone profiles because poor sleep spikes cortisol and disrupts sex and growth hormones.
- Commit to ~8 hours nightly, consistent bed/wake times, reduce late electronics, caffeine, and alcohol for 30 days to see change.
Training Is A Stress — Context Matters
- Training is a stressor and can either allow hormones to balance or further disrupt them depending on your overall stress load.
- Scale activity up for sedentary people and scale back (e.g., MAPS 15) for overtrained listeners to let hormones recover.
Feed Hormones: Protein, Fat, And Some Carbs
- Ensure adequate dietary fat and protein; both are essential for hormone production and recovery.
- Add carbs moderately if chronically low-carb, because prolonged carb restriction can disrupt thyroid and insulin function.
