Cortisol: Commonly referred to as the “stress” hormone, cortisol is an important part of our functioning when training. It naturally increases after exercise, encourages the use of blood sugar during activity, and positively impacts metabolism. It also comes into play during high stress moments, activating the sympathetic nervous system for our ‘fight or flight’ response to kick in. While some cortisol is useful, too much can become a disruption in the body. At high levels, it can cause our natural rhythms to be thrown off and increase our risk of conditions such as heart disease, obesity, and hypertension. Highly intense exercise, excessive workout frequency, low recovery time, lack of nutritional intake and high stress can all negatively impact its levels.

Growth hormone (GH): Growth hormone is released by our pituitary gland and promotes bone, muscle, and tissue growth. Physical activity is a major stimulator of GH, and studies have shown that resistance training better increases its response in the body in comparison to other forms of exercise. Our bodies release more GH while we sleep, supporting the need for proper rest and recovery time.

Estrogen: Estrogen plays a significant role in the hormonal cycle of women. The majority is produced by our ovaries, but the adrenal glands and fat cells also produce it in lesser amounts. Estrogen levels increase during the ovulatory phase of our cycle, and it’s responsible for the thickening of the endometrial lining in preparation for possible pregnancy. Healthy levels can impact our overall strength and well-being while also offering protective measures against things like bone density loss, dementia, and heart disease. Symptoms such as irregular periods, vaginal dryness, hair thinning, difficulty sleeping, and hot flashes, to name a few, can all be signs of an imbalance. Studies have shown that estrogen levels in the blood increase after exercise and may enhance our strength and endurance.

Testosterone: Primarily produced in men, women also produce small amounts of testosterone in the ovaries and adrenal glands. Testosterone is important for overall wellness, strength, and body composition, and it’s been shown to provide anti-inflammatory benefits in women. It also leads to enhanced growth, improved mood, and increased libido and sex drive. Levels of testosterone increases immediately after exercise for a short duration of time.

Insulin and Glucagon: Both insulin and glucose are released by the pancreas and work to maintain optimal glucose, or blood sugar, levels in the body. When levels of blood glucose rise, the pancreas is signaled to release insulin for glucose uptake. On the flipside, when levels are low, glucagon is released and signals to the liver to break down our stored glycogen for glucose release into the bloodstream. After long duration exercise, our body’s insulin sensitivity improves, a great benefit for women as menstrual cycles and fertility levels can be impacted by blood sugar imbalances.

Adrenaline: Released by the adrenal glands, adrenaline works to increase cardiac function by increasing the heart rate, aiding us in moments of stress – remember ‘fight or flight’? Thanks to exercise, adrenaline levels are kept low when at rest, helping to keep us out of a stressful state.

Dopamine and Serotonin: Dopamine, also known as the ‘feel good hormone’, is connected with the brain, our pleasure and reward system, attention, and learning. Serotonin also contributes to experiencing pleasure, along with balancing our mood, regulating digestion and appetite, controlling movement and wound healing, managing sleep, among other benefits. Both dopamine and serotonin levels have been shown to increase with exercise, with low levels contributing to the risk of depression, psychosis, and schizophrenia.