Hormones, Health and Human Potential: A Guide to Understanding Your Hormones to Optimise Your Health & Performance

by Nicky Keay

Over 2,500 years ago, Hippocrates advocated the personalisation of “nourishment and exercise” as the “safest way to health”. He knew that our behaviours influence our health, but he did not know why. This book explains the missing link: the crucial role played by our hormones and what we can do to optimise them.

Hormones set in motion the physiological processes that keep us alive, bringing our DNA to life by directing gene expression. Hormones are the protagonists in the interaction between lifestyle and health.

We can harness our hormones positively to optimise health through our choice of behaviours. Conversely, mistiming between our actions and internal hormone biological clocks can derail the intricate interactions of hormone networks. For example, in relative energy deficiency in sport (RED-S).

This book reveals the clandestine world of hormones, navigating the path to achieving full personal potential, through the different stages of life. This is relevant for both men and women, whatever your objectives, whether you are a high-level athlete; looking to improve health and fitness; seeking to understand hormone disruption; or meeting the challenges of physiological changes in hormones during life such as perimenopause and menopause. Practical tips and “hormone stories” provide actionable advice and real-life examples of how to tune in to your hormones and maintain hormone health.

As the human lifespan extends, it becomes ever more desirable to remain healthy into old age. Understanding how and why your choice of lifestyle affects your hormones empowers you to take informed decisions to improve your personal health. A life-long, healthy mix of exercise, nutrition and sleep is open to anyone, at minimal cost.

Genres: Nonfiction, Health

275 pages, Paperback

Published October 28, 2022

About the author

Nicky Keay is a medical doctor with expertise in the field of exercise endocrinology. Graduating from Cambridge University, she is Honorary Clinical Lecturer in the Division of Medicine, University College London. Nicky’s clinical and research endocrine work is particularly with exercisers, dancers and athletes, with a focus on relative energy deficiency in sport (RED-S) and with women experiencing perimenopause and menopause.

Reviews

[Viv JM · Rating 4 out of 5]

Really thorough look at the function and effects of different hormones in the body, at different stages in life. Very interesting and informative.

[Chris · Rating 4 out of 5]

Main points:
1. Strength training is vitally important, before, after and during menopause.
2. HRT as a replacement therapy has been demonised whilst hormone therapy for fertility or to prevent fertility is encouraged. Geberally, for most women, the benefits of HRT outweighs the risk factors - bit this does need to be considered on an individual basis. There are non-pharmacological options available too.
3. We are living longer, so menopause is something that effects more of the piulation than every before. The good news is people are talking about it.
4. Hormonal changes affect men and women as they get older.
5. Fuelling and nutrition is important - it’s important to have a varied diet with all food groups: excluding a food group in diets can affect hormones and cause a knock on effect for other hormones: for example, insulin spikes can then impact on other hormones in the body. It’s important to try and match energy intake with energy output. We need carbohydrates AND protein, especially if we are exercising.
6. Sleep is essential to regulate hormones - poor sleep patterns or sleep issues can impact hugely on hormone regulation. Sleep hygiene is important.
7. It can be difficult to separate peri-menopausal symptoms from the stresses and strains of life so you need to review lifestyle factors, set boundaries, plan rest and plan self-care to reduce stress as much as possible.

Lots of science in the book, but I’m also starting to think that the long term effects of diet, exercise, sleep, lifestyle factors, stress, etc… need to be taught and considered at a much younger age. There needs to be a lot more education and awareness around these areas to encourage women to think about all of these things way before they reach menopause.

I also believe more research needs to be done on the effects of stress on menopause too and a greater awareness and empathy in all work places to support people who are struggling with life through menopause to reassure them they are not alone. But perhaps that also links to better work/life balances across the whole of of our society and breaking the life-lie or life-myth that being a workaholic is a good thing. (I have just been reading about this in The Courage to be Disliked: how to free yourself, change your life, and achieve real happiness by Ichoro Kishimi and Fumitake Coga.

[Kayla Flanagan · Rating 4 out of 5]

Highly informative book exploring the influence of hormones on health across the lifespan.

I did find it quite repetitive at time, but that speaks to the similar effect hormones have at each stage of our lives (and lack there of). The only thing I thought missing in this book was actionable steps/examples following recommendations regarding hormone and bone health.

As someone who loves understanding mechanisms I also found myself asking ‘why’ following some statements. Nonetheless a very educational book that both men and woman of all ages would benefit from in terms of health and longevity.

[Shirley Jodouin · Rating 5 out of 5]

Amazing book. Sheds light on how our hormones affect our lives. Excellent read for athletes, non athletes, men and women of all ages. It puts emphasis on why healthy and balanced lifestyles play an important role in our lives. The knowledge I have gained from this book will have me changing some of my personal habits. I wish I would have read this book much earlier in my life. Nevertheless, it is never too late to alter one’s course for a healthier, more balanced and vibrant life.