The Role of Hormones in Ab Development (Beyond Basics)
My Abs Were Hiding Until I Fixed THIS Hormone Imbalance
I was doing everything right—dieting, training hard—but my midsection remained stubbornly soft and puffy. A functional medicine doctor ran a full panel and found the issue: my cortisol levels were chronically high, and my thyroid was sluggish. This hormonal imbalance was actively telling my body to store fat and hold onto water. My journey to abs shifted from just calories and macros to actively managing my hormones through stress reduction, better sleep, and specific nutritional support. Once my hormones were balanced, the fat finally started to come off.
Cortisol: The Secret Ab Killer? How I Lowered Mine and Got Shredded
My high-stress job was secretly killing my ab progress. I learned that chronic stress leads to high levels of cortisol, a hormone that directly promotes the storage of visceral fat around the abdomen. To get shredded, I had to lower my cortisol. My strategy included daily 10-minute meditations, cutting off caffeine after noon, and prioritizing at least 7-8 hours of sleep. As my stress levels dropped, I noticed a significant reduction in my belly fat, even before my diet got stricter. Managing cortisol was the missing piece of the puzzle.
Insulin Sensitivity: The Hormone Hack That Unlocked My Stubborn Belly Fat
I could lose weight from my arms and legs, but my belly fat was incredibly stubborn. The key that unlocked it was improving my insulin sensitivity. Poor insulin sensitivity means your body struggles to handle carbohydrates, leading to higher insulin levels that promote fat storage. My “hormone hack” was to lift heavy weights, which makes muscles more sensitive to insulin, and to swap my processed carbs for high-fiber, slow-digesting ones. This improved my body’s ability to partition nutrients, sending them to my muscles instead of my fat cells.
Leptin & Ghrelin: How I Mastered My Hunger Hormones for Effortless Abs
My diets always failed because of uncontrollable hunger. I learned this was a war between two hormones: ghrelin (the “I’m hungry” hormone) and leptin (the “I’m full” hormone). To master them, I focused on two things. First, I prioritized getting 8 hours of sleep, as sleep deprivation causes ghrelin to skyrocket. Second, I made sure every meal was high in protein, which is the most effective macronutrient for suppressing ghrelin and boosting leptin. By managing these hormones, my hunger became a whisper instead of a roar.
Testosterone & Abs (For Men): My Natural Strategies to Optimize Levels
As a man in my late 30s, I wanted to ensure my testosterone levels were optimized to help build muscle and burn fat. I focused on natural strategies. I made sure to get enough healthy fats in my diet, particularly from sources like avocados and olive oil. I prioritized heavy compound lifting, as exercises like squats and deadlifts have been shown to elicit a hormonal response. And I made getting 7-8 hours of quality sleep a non-negotiable, as this is when your body produces the most testosterone.
Estrogen & Abs (For Women): Navigating Fluctuations for a Leaner Core
As a woman, I learned that navigating my estrogen fluctuations was key to a leaner core. In the first half of my cycle, when estrogen is higher, I had more energy and better insulin sensitivity, so I would push harder in my workouts and could tolerate more carbs. In the second half, when progesterone rises, I was more prone to cravings and water retention. During this time, I focused on moderate exercise and was more mindful of my diet. Working with my natural hormonal rhythm, not against it, led to much more consistent progress.
Thyroid Power: How I Tuned My “Metabolic Engine” for Ab Visibility
I was constantly cold, tired, and my fat loss had stalled. A blood test revealed I had sub-optimal thyroid function—my body’s “metabolic engine” was running on low. To tune my engine, I worked with a doctor to ensure my diet contained adequate iodine and selenium, crucial minerals for thyroid hormone production. I also focused on reducing stress, as high cortisol can suppress thyroid function. By supporting my thyroid health, I was able to raise my metabolic rate and finally start burning fat effectively again.
Growth Hormone: The “Fountain of Youth” (and Abs)? My Investigation.
I read about Growth Hormone (GH) being the “fountain of youth” hormone that helps build muscle and burn fat. My investigation revealed that the most powerful, natural ways to boost GH are free. The biggest pulse of GH is released during deep, slow-wave sleep. Therefore, prioritizing 7-8 hours of quality sleep was my number one strategy. Additionally, high-intensity exercise, like sprint intervals or heavy lifting, has been shown to stimulate a significant GH release. I focused on sleeping deep and training hard to maximize my natural production.
The “Hormone Reset Diet” That Finally Revealed My Six-Pack
My “calories in, calories out” approach had failed me. I tried a “hormone reset diet” that focused on sending the right signals to my body. For 30 days, I eliminated all inflammatory foods like sugar, gluten, and processed oils. My diet consisted of clean protein, healthy fats, and tons of fibrous vegetables. The goal was to reduce inflammation, improve insulin sensitivity, and support my gut health. This approach didn’t just lower my calories; it optimized my hormonal environment, which allowed my body to finally let go of stubborn fat.
How Sleep (Or Lack Thereof) Wreaks Havoc on Your Ab Hormones
For years, I proudly survived on 5-6 hours of sleep. I learned this was wreaking havoc on my ab-related hormones. Just one night of poor sleep is scientifically shown to increase levels of ghrelin (the hunger hormone) and cortisol (the stress hormone that promotes belly fat). It also decreases leptin (the satiety hormone) and can impair insulin sensitivity. I made getting 7-8 hours of quality sleep my absolute top priority. It was the most powerful hormonal “supplement” I ever took, and it cost me nothing.
Stress Management: My Non-Negotiable for Hormonal Balance and Abs
My journey to abs was stalled until I made stress management a non-negotiable part of my plan. I realized my chronic work stress was keeping my cortisol levels perpetually high, which was signaling my body to store fat around my midsection. My “stress management” workout was a daily 20-minute walk outside, without my phone. I also started a 5-minute meditation practice. By actively lowering my stress, I was able to lower my cortisol, which had a direct and visible impact on reducing my belly fat.
The Surprising Link Between Gut Health and Ab-Friendly Hormones
I had persistent bloating and couldn’t lose that last layer of fat. I learned about the surprising link between gut health and hormones. An unhealthy gut microbiome can lead to inflammation, which can disrupt insulin sensitivity. Your gut also plays a role in regulating estrogen levels. I started focusing on my gut by eating probiotic-rich foods like kefir and adding more prebiotic fiber. As my gut health improved, my bloating disappeared, and my body became more responsive to my diet, helping me get leaner.
“Adrenal Fatigue” and Abs: My Journey Back to Energy and Definition
After a period of intense stress and overtraining, I felt completely burned out—a state many call “adrenal fatigue.” My energy was shot, I craved salt, and my body was holding onto fat. My journey back was one of deep rest and support. I drastically reduced my workout intensity, focused on gentle walks, prioritized sleep, and supplemented with adaptogens like Ashwagandha to support my adrenal system. It was a slow process of healing, but by restoring my hormonal balance, my energy returned and my body was finally able to get lean again.
How Overtraining Messed Up My Hormones (And Hindered My Abs)
I thought more was better, so I was doing intense workouts six days a week. My progress stalled and then went backward. I learned I was overtraining, which was messing up my hormones. My cortisol was sky-high, my testosterone levels had likely dropped, and I was constantly inflamed. The solution was counterintuitive: I trained less. I cut back to three focused strength sessions a week and prioritized rest and recovery. My body finally had a chance to heal and adapt, and my progress immediately resumed.
The Specific Foods I Ate to Support Healthy Ab-Building Hormones
I started eating not just for calories, but for my hormones. To support healthy testosterone levels, I ate plenty of healthy fats from avocados and nuts. To improve my insulin sensitivity, I focused on high-fiber foods like broccoli and beans. For my thyroid health, I made sure to include sources of iodine and selenium, like seaweed and Brazil nuts. And for my gut health, which impacts all hormones, I ate fermented foods like kimchi. Eating with my hormones in mind created a powerful, supportive internal environment.
My “Hormone-Balancing” Workout Protocol for Optimal Ab Results
My workout protocol shifted to focus on balancing my hormones. I made heavy, compound weightlifting the core of my routine, as it’s been shown to improve insulin sensitivity and support healthy testosterone levels. I limited my high-intensity interval training (HIIT) to just twice a week to avoid jacking up my cortisol too much. On my other days, I focused on low-intensity, stress-reducing activities like walking. This balanced approach to training stress provided the optimal hormonal environment for fat loss and muscle growth.
Can Certain Supplements Really Influence Your Hormones for Abs? My Tests.
I was skeptical of supplements that claimed to influence hormones. My tests revealed a few that offered gentle support. Ashwagandha, an adaptogen, genuinely helped me feel less stressed, likely by modulating my cortisol response. Vitamin D supplementation (after a blood test showed a deficiency) had a noticeable impact on my mood and energy, which is no surprise since it functions as a hormone. However, I found that over-the-counter “testosterone boosters” and other aggressive hormonal manipulators were ineffective and not worth the risk. The most powerful changes came from diet and lifestyle.
The Cycle Syncing Secret: How Women Can Train WITH Their Hormones for Abs
As a woman, I stopped fighting my hormonal cycle and started “cycle syncing.” In the first half of my cycle (follicular phase), when my hormones supported high energy, I would schedule my heaviest lifts and most intense workouts. In the second half (luteal phase), when progesterone rises and energy can drop, I would switch to more moderate strength training and steady-state cardio. This approach of aligning my training with my natural hormonal rhythm led to better performance, less frustration, and more consistent results.
“My Blood Work Was Normal, But My Abs Weren’t Showing”: The Deeper Dive
My doctor told me my hormone levels were all in the “normal” range, yet I still struggled with belly fat. I learned that “normal” is a very wide range, and “optimal” is a much narrower one. I started working with a functional medicine practitioner who helped me look at the deeper picture: my cortisol rhythm throughout the day, my estrogen metabolism, and my gut health. By focusing on optimizing these systems, rather than just being “not sick,” I was able to finally create the physiological environment necessary for a lean physique.
The Dangers of “Hormone Hacking” Gone Wrong in Pursuit of Abs
In my quest for an edge, I read about people “hacking” their hormones with unregulated research chemicals and extreme protocols. The danger is immense. Messing with your delicate endocrine system without medical supervision can lead to irreversible side effects, from shutting down your natural hormone production to causing long-term health issues. I quickly realized that the pursuit of abs is never worth sacrificing your actual health. The only safe “hack” is to support your body’s natural hormonal balance through proven lifestyle interventions.
Intermittent Fasting: Its Impact on Key Hormones for Fat Loss and Abs
I used intermittent fasting as a tool for fat loss. I learned it had a significant impact on my hormones. Fasting periods have been shown to increase growth hormone and improve insulin sensitivity, both of which are beneficial for getting lean. It also gave my digestive system a rest. However, I had to be careful. For some, especially women, prolonged fasting can be a stressor that raises cortisol. I found my sweet spot with a 14-16 hour fast, which gave me the benefits without the negative hormonal stress.
How Environmental Toxins (Xenoestrogens) Might Be Sabotaging Your Abs
I went down a rabbit hole researching why my fat loss was so stubborn. I learned about xenoestrogens—man-made chemicals found in plastics, pesticides, and personal care products that can mimic estrogen in the body. This can disrupt hormonal balance for both men and women, potentially promoting fat storage. To minimize my exposure, I switched to glass food containers, started buying more organic produce, and chose natural personal care products. It was a subtle change, but part of a holistic approach to supporting my endocrine health.
The Role of Vitamin D (A Hormone!) in Fat Loss and Ab Definition
I always thought of Vitamin D as the “bone vitamin.” I was surprised to learn it actually functions as a steroid hormone in the body. Research has linked low Vitamin D levels to increased fat storage and poor insulin sensitivity. After a blood test confirmed I was deficient, I started supplementing and making a point to get daily sun exposure. My mood and energy levels improved dramatically, which made sticking to my diet and exercise plan so much easier. It was a crucial, overlooked hormonal factor in my success.
My “Before & After” Hormone Panel: What Changed When My Abs Appeared
After my transformation, I did a follow-up hormone panel. The changes were fascinating. My fasting insulin had dropped significantly, indicating much better insulin sensitivity. My testosterone levels were at the higher end of the normal range, likely due to my heavy lifting and improved body composition. And my cortisol markers showed a healthier, more balanced rhythm. The blood work was objective proof that my lifestyle changes hadn’t just changed my appearance; they had fundamentally improved my internal hormonal health from the inside out.
“Seed Cycling” for Hormonal Balance: Did It Help My Abs? An Experiment.
As a woman looking to support my hormonal health naturally, I tried “seed cycling.” The practice involves eating specific seeds (flax, pumpkin, sesame, sunflower) at different times of the month to support estrogen and progesterone balance. For 3 months, I diligently followed the protocol. While it’s hard to isolate its effects, I did feel that my cycle became more regular and my PMS symptoms were less severe. This overall sense of hormonal balance and well-being was a positive, supportive factor in my overall fitness journey, even if it wasn’t a direct “ab-getter.”
The Connection Between Blood Sugar Regulation and Ab-Revealing Hormones
I learned that stable blood sugar is the foundation of a healthy hormonal environment. When I ate sugary, processed foods, my blood sugar would spike, causing a massive release of the fat-storing hormone insulin. This rollercoaster would leave me tired and craving more sugar. By switching to a diet rich in protein, healthy fats, and high-fiber carbohydrates, my blood sugar stayed stable all day. This kept my insulin levels low and controlled, which is an absolute prerequisite for your body to be in a fat-burning state.
How I Optimized My Circadian Rhythm for Better Hormones and Abs
I started treating my circadian rhythm—my body’s internal 24-hour clock—as a serious tool for hormone optimization. I began getting 15 minutes of direct morning sunlight upon waking to set my cortisol rhythm for the day. I ate my meals at consistent times. And most importantly, I avoided bright lights and screens an hour before bed to allow for optimal melatonin production. Aligning my lifestyle with my body’s natural biological clock had a powerful, positive effect on my sleep, energy, and overall hormonal balance.
The “Inflammation-Hormone-Ab Fat” Triangle I Had to Break
I was stuck in a vicious cycle. My diet of processed foods was causing chronic inflammation. This inflammation was disrupting my hormone signaling, particularly my insulin and leptin sensitivity. And this hormonal disruption was causing my body to store more fat, especially around my abdomen. The fat itself is inflammatory, which continued the cycle. To break the triangle, I had to attack the inflammation. I adopted a whole-foods, anti-inflammatory diet. This cooled the inflammation, which allowed my hormones to function properly, which finally allowed me to lose the fat.
Why “Standard Calorie Counting” Failed Me Until I Addressed Hormones
For years, I just focused on “calories in vs. calories out.” But I was always hungry, tired, and my body seemed to fight me every step of the way. Standard calorie counting only started working when I began to consider the quality of those calories and their hormonal impact. By ensuring my calories came from sources that promoted stable blood sugar, kept me full, and reduced inflammation, I was no longer just fighting a numbers game. I was working with my body’s hormonal signals, which made the whole process feel easier and more effective.
The Impact of Alcohol on Hormones Crucial for Ab Development
I knew alcohol had calories, but I didn’t understand its hormonal impact. I learned that regular alcohol consumption can lower testosterone in men. It can also disrupt sleep, which messes with growth hormone and cortisol levels. And it can impair your liver’s ability to process and regulate hormones like estrogen. Understanding that alcohol was actively working against the hormonal environment I was trying to create made it much easier to reduce my intake and prioritize my goals.
My Top 3 Lifestyle Changes for Naturally Balancing Ab-Friendly Hormones
If I had to choose the three most powerful lifestyle changes for balancing my hormones, they would be these. 1. Prioritizing Sleep: Getting 7-8 hours of quality sleep every single night is the most effective hormonal “reset” there is. 2. Managing Stress: A daily 10-minute walk or meditation practice to lower cortisol is non-negotiable. 3. Lifting Heavy Weights: Nothing improves insulin sensitivity and supports a healthy endocrine system quite like consistent resistance training. These three free, powerful habits were the cornerstone of my success.
When to See a Specialist: Getting My Hormones Checked for Ab Progress
After six months of perfect diet and training with zero results, I knew something was wrong. It was time to see a specialist. I went to an endocrinologist and a functional medicine doctor. They ran comprehensive blood panels that went far beyond a standard check-up. This proactive step was crucial. It helped identify my underlying thyroid and cortisol issues that were sabotaging my efforts. If you are doing everything right and still not seeing results, don’t just push harder; get professional help to see what’s happening on the inside.
The Truth About “Fat Burning” Hormones vs. “Fat Storing” Hormones
I used to think of hormones as good guys and bad guys. I learned it’s more nuanced. There aren’t strictly “fat burning” and “fat storing” hormones. It’s about balance and context. Insulin, for example, is often called a “fat storing” hormone, but it’s also essential for building muscle. Growth hormone can help burn fat, but its release is tied to other factors like sleep. The truth is that you want to create an overall hormonal environment that favors fat release and muscle preservation, primarily by managing insulin and cortisol.
How My Body Composition Changes Affected My Hormonal Profile (And Abs)
The relationship between my body composition and my hormones was a two-way street. At the start, my high body fat percentage was contributing to poor insulin sensitivity and higher estrogen levels. As I lost fat and gained muscle through diet and exercise, my hormonal profile dramatically improved. My insulin sensitivity got better, and my testosterone-to-estrogen ratio became more favorable. This improved hormonal state then made it even easier to continue to get leaner. It was a powerful, positive feedback loop.
The Mental Game: How Mood and Hormones Interplay on the Ab Journey
The interplay between my mood and my hormones was undeniable. When my hormones were out of whack due to poor sleep or high stress, I felt irritable and unmotivated, making it nearly impossible to stick to my plan. As I started to balance my hormones through better lifestyle choices, my mood stabilized and my mental resilience improved. I realized that a successful ab journey isn’t just about physical discipline; it’s about creating a healthy internal state where your brain and your hormones are working with you, not against you.
My “Anti-Estrogenic” Lifestyle Choices for Men Seeking Abs (Natural Approach)
As a man seeking to optimize my hormonal profile for abs, I focused on natural “anti-estrogenic” lifestyle choices. This didn’t mean taking dangerous pills. It meant maintaining a low body fat percentage, as fat cells produce aromatase, the enzyme that converts testosterone to estrogen. I ate plenty of cruciferous vegetables like broccoli, which contain compounds that help the body process estrogen effectively. I also limited my alcohol intake, as it can burden the liver, which is responsible for clearing excess hormones.
The Surprising Role of Melatonin (Beyond Sleep) in Ab-Related Hormones
I thought melatonin was just the “sleep hormone.” I was surprised to learn it has broader effects. Melatonin is a powerful antioxidant and has been shown to have a positive impact on insulin sensitivity and thyroid function. By optimizing my natural melatonin production—by getting morning sunlight and avoiding blue light at night—I wasn’t just improving my sleep. I was supporting a whole cascade of other hormonal processes that are beneficial for metabolic health and getting lean.
How I Used Adaptogens to Support My Adrenals and Uncover My Abs
During a high-stress period, I felt completely burned out. My body was holding onto belly fat, and I knew my adrenal system was overworked. I started supplementing with adaptogenic herbs, specifically Ashwagandha and Rhodiola. Adaptogens are unique in that they help the body “adapt” to stress, modulating the cortisol response. While not a magic bullet, I found that they helped me feel more resilient and less “frazzled.” By supporting my adrenal health, they helped me break through a stress-induced plateau.
The “PCOS and Abs” Challenge: My Hormonal Strategies That Worked
As a woman with PCOS, the battle for abs was primarily a hormonal one. The key was managing insulin resistance. My strategy was two-fold. My diet became a low-glycemic, anti-inflammatory plan, with a strong focus on protein and fiber to manage my blood sugar. My training prioritized heavy resistance training, which is one of the most powerful ways to improve insulin sensitivity. By addressing the root hormonal driver of my condition, I was finally able to create the physiological conditions necessary to lose fat and build definition.
Why Fixing My Digestion Was Key to Optimizing My Ab Hormones
My digestion was a mess, and it was affecting everything. I learned that poor gut health and chronic bloating are a source of inflammation, which can disrupt hormones like insulin and cortisol. Your gut also plays a key role in clearing excess estrogen from your body. Fixing my digestion—by identifying food sensitivities and adding probiotics—was a crucial first step. Once my gut was calm, my whole system worked better, and my hormonal environment became much more conducive to getting lean.
The Link Between Chronic Cardio and Negative Hormonal Shifts for Abs
I used to believe that more cardio was always better. I would run for an hour every day. I learned that this “chronic cardio” can be a major stressor on the body, leading to chronically elevated cortisol levels. This can cause muscle breakdown and promote belly fat storage—the exact opposite of what I wanted. I found a much better hormonal response by swapping my long, slow jogs for shorter, more intense weightlifting sessions and a few HIIT workouts per week.
My “Hormone-Smart” Approach to Nutrient Timing for Abs
I started timing my nutrients to work with my hormones. I consumed the majority of my carbohydrates in my post-workout meal. This is when my muscles are most insulin-sensitive, meaning the carbs were more likely to be used to replenish glycogen stores rather than being stored as fat. My other meals throughout the day were lower in carbs and focused on protein and healthy fats, which helped to keep my insulin levels stable and my body in a fat-burning state.
How I Minimized Endocrine Disruptors in My Environment for Better Abs
To support my hormonal health, I took steps to minimize my exposure to endocrine-disrupting chemicals. I replaced my plastic food containers with glass ones to avoid BPAs. I switched to a stainless steel water bottle. I started using simpler, more natural cleaning and personal care products. While it’s impossible to avoid all environmental toxins, these simple swaps were easy ways to reduce my overall load and support my body’s natural hormonal balance, which was a key part of my holistic approach to getting lean.
The Often-Overlooked Hormone: DHEA and Its Role in Lean Mass for Abs
While researching hormones, I came across DHEA, a precursor hormone that the body can convert into testosterone and estrogen. DHEA levels naturally decline with age, which can be linked to muscle loss. I learned that some of the best ways to naturally support healthy DHEA levels are things I was already doing for my ab journey: managing stress, getting adequate sleep, and maintaining a healthy body weight. This reinforced the idea that a healthy lifestyle creates a positive, synergistic effect across your entire endocrine system.
“My Libido and Abs Improved Simultaneously”: The Testosterone Connection
As a man, I noticed a fascinating connection as I got leaner and stronger. As my body fat dropped and my muscle mass increased from heavy lifting, my energy, mood, and libido all improved dramatically. It was a real-world demonstration of the testosterone connection. The healthy lifestyle choices I was making to get abs—lifting weights, eating healthy fats, sleeping well, and losing excess body fat—were all simultaneously optimizing my natural testosterone production. It was a powerful, positive feedback loop.
The “Hormonal Fingerprint” of Stubborn Belly Fat (And How I Changed Mine)
Stubborn belly fat often has a “hormonal fingerprint”: high cortisol and poor insulin sensitivity. I realized I had to change this fingerprint to succeed. I attacked it from both sides. To lower my cortisol, I prioritized sleep and started meditating. To improve my insulin sensitivity, I started lifting heavy weights and drastically cut back on sugar. By actively changing the hormonal signals my body was receiving, I was able to change where and how my body stored fat, finally allowing me to lose it from my midsection.
How Meditation and Mindfulness Helped Regulate My Stress Hormones for Abs
I never thought meditation had a place in a fitness plan. But it was a game-changer for my stress hormones. I started a simple 10-minute daily mindfulness practice using an app. This simple act of sitting quietly and focusing on my breath had a profound calming effect on my nervous system. I felt less reactive and stressed throughout the day. This directly helped to lower my chronic cortisol levels, which was a critical, non-physical component of my strategy to reduce belly fat.
The Truth About “Bioidentical Hormones” and Getting a Six-Pack
I heard people talking about using “bioidentical hormones” from anti-aging clinics to get a six-pack. The truth is that this is a serious medical intervention, not a fitness shortcut. While optimizing clinically low hormone levels under a doctor’s supervision can certainly help, it’s not a magic bullet. You still have to do the hard work of dieting and training. Using these hormones without a true medical need is a risky endeavor that can disrupt your body’s natural balance. They are a tool for treating a deficiency, not a supplement for a six-pack.
My Long-Term Strategy for Maintaining Hormonal Health and My Abs
To maintain both my abs and my hormonal health long-term, my strategy is based on consistency, not extremes. I avoid chronic, prolonged dieting. I cycle between periods of being very lean and periods of eating at a healthy maintenance level. I prioritize strength training to maintain my muscle mass. And most importantly, I make sleep and stress management non-negotiable pillars of my life. This balanced, sustainable approach ensures that my endocrine system stays happy and healthy, which in turn makes maintaining a lean physique feel almost effortless.
From Hormonal Mess to Ab Success: My Complete Endocrine Turnaround Story
My journey started as a hormonal mess. I was stressed out, sleeping poorly, eating junk food, and carrying excess body fat. My cortisol was high, my insulin sensitivity was poor, and my energy was non-existent. My turnaround wasn’t about a magic pill; it was a complete endocrine overhaul through lifestyle. I fixed my sleep, I started managing my stress, I lifted weights, and I cleaned up my diet. The six-pack that eventually appeared was simply the physical manifestation of a body that had gone from being hormonally dysfunctional to hormonally optimized.