Hormones & Performance: Insights from our Functional Nutritionist

At Keyspan, we know that optimizing your health means looking beneath the surface. During our recent AMA (ask me anything), our functional nutritionist Jennifer Katz dove into the complex relationship between hormones, nutrition, and overall wellness. Here’s a breakdown of the key takeaways from her conversation with our members, and how they can help you take control of your health journey.

Why Hormones Matter More Than You Think

When people hear "hormones," they often think of estrogen and testosterone. But, as Jen explains, hormones are far more complex. They include insulin, leptin, cortisol, and vitamin D, among others, all playing crucial roles in how our bodies function every day. Hormones impact everything from blood sugar regulation to mood, and they’re deeply interconnected.

For example, Jen highlighted the importance of insulin, the hormone that regulates blood sugar. "Insulin is crucial for processing the food we eat," she explained. "Over time, imbalances can lead to issues like insulin resistance and diabetes." Many people don’t realize that blood sugar imbalances can also disrupt other hormones, such as cortisol, creating a domino effect on health.

Keyspan helps you monitor these key biomarkers—like blood sugar and vitamin D—so you can make informed decisions about your health. Through regular testing, we shift your biomarkers into healthier ranges before issues develop.

A Functional Approach to Nutrition

One of the most important aspects of Keyspan’s membership is our approach to functional nutrition—tailoring your diet to support your unique biochemistry. Rather than focusing solely on macros (proteins, fats, and carbs), we believe in the vital importance of micronutrients like vitamins and minerals, which directly affect how your body processes food and hormones.

"Vitamin D isn’t just for bone health," Jen noted. "It acts like a hormone that influences everything from your immune system to your ability to process insulin." If your vitamin D levels are low, it could affect your energy levels, cognitive function, and even your ability to build muscle.

This is why Keyspan focuses on testing, not guessing. By measuring 25+ biomarkers, including vitamin D, insulin, and thyroid levels, we can pinpoint exactly where you need support and craft personalized nutrition and supplement plans to optimize your health.

How Nutrition Impacts Hormones and Aging

As we age, our hormonal systems slow down, but that doesn’t mean we’re powerless. Jen likened aging to a basketball game: "While individual systems may lose efficiency, you can build a strong 'team' to support your health through lifestyle choices, nutrition, exercise, and supplementation."

Muscle mass plays a critical role in how your body manages hormones like insulin and testosterone. Jen recommends prioritizing strength training to preserve muscle, which in turn helps balance insulin levels and promotes metabolic health. "Muscle can help clear extra estrogen and balance insulin," Jen shared. "It’s one of the best things you can do for longevity."

To combat hormonal shifts, Jen suggested focusing on a protein-forward diet and including plenty of fiber. Both protein and fiber can help stabilize blood sugar, which directly affects insulin sensitivity, cortisol, and other key hormones that regulate metabolism and mood.

Preventing Hormonal Imbalances with Nutrition

Addressing hormonal imbalances requires a holistic approach. Jen emphasized the importance of looking at lifestyle factors such as sleep, hydration, and detoxification, not just diet.

"Liver health plays a vital role in detoxifying excess hormones like estrogen," Jen explained. Supporting your liver through the right foods—such as those rich in omega-3s or detoxifying herbs—can significantly affect how well your body processes hormones. Jen recommended adding simple ingredients like lemon peel, chia seeds, dandelion root, and plenty of water to your daily routine to aid detoxification.

Jen also discussed the benefits of intermittent fasting to help balance insulin and other hormones. "Even a 12-hour fast between dinner and breakfast can be helpful for promoting fat burning, balancing blood sugar, and allowing your body to rest and recover."

The Keyspan Advantage: Personalized Health Monitoring

At Keyspan, we take a functional, data-driven approach to your health by testing key biomarkers, including hormone levels, inflammation markers, and metabolic indicators like A1C (which tracks average blood sugar over three months). This comprehensive testing gives you a full picture of your health and allows our coaches to develop personalized plans that address your specific needs.

Through regular blood testing and health coaching, Keyspan helps you manage your hormone levels, optimize nutrition, and support your body’s natural ability to thrive—even as you age. We don’t just treat symptoms; we address the root causes to prevent future issues before they start.

Take Charge of Your Health with Keyspan

As Jen emphasized during the AMA, optimizing your health starts with understanding what’s happening inside your body. With Keyspan’s personalized approach, you’ll gain insight into your unique biochemistry and receive tailored support to help you live a healthier, longer life.

Whether you’re dealing with hormonal imbalances, looking to optimize your nutrition, or simply want to be proactive about your health, Keyspan provides the tools and support you need to make lasting changes.