How to Reset Your Hormones After a Summer of Travel and Stress

After a season of late nights, airport food, skipped workouts, and maybe a little more rosé than usual, it’s no surprise that many people feel off as summer winds down. If your energy is low or your mood feels out of sync, your hormones may be part of the problem.

Pellecome, founded by board-certified OB-GYN Dr. Enrique Jacome, is a leader in hormone health and bioidentical hormone replacement therapy (BHRT). With trained providers across the U.S., Pellecome helps people rebalance their hormones so they can feel more like themselves again.

How Summer Throws Off Hormonal Balance

Summer can take a real toll on your hormone health. When your sleep, diet, and stress levels are all over the place, hormones like cortisol can surge, leaving you wired but tired.

For women, that hormonal stress can throw off estrogen and progesterone, sometimes leading to irregular cycles, mood swings, or PMS-like symptoms. In men, testosterone levels can dip, which may affect energy, concentration, and sleep quality.

These shifts tend to feel more intense after 40, when hormone production naturally slows down and the body has a harder time bouncing back.

Signs you may need a hormonal reset include:

• Low energy or brain fog
• Irritability or mood swings
• Poor sleep or waking up tired
• Weight gain (especially around the midsection)
• Lower libido or reduced motivation

Ways to Reset Hormones After Summer

Here are some practical ways to support hormonal balance as you transition into fall:

• Get consistent with sleep: Aim for seven to nine hours each night and keep your bedtime and wake time steady.¹ 
• Cut back on alcohol and caffeine: Both can disrupt cortisol rhythms and interfere with sleep.²
• Eat protein and healthy fats: Eating enough protein supports muscle and metabolic health. Healthy fats, especially omega-3s, support hormone regulation and reduce inflammation.³
• Move your body daily: Even light activity can help regulate insulin and stress hormones.⁴
• Manage stress: Breathwork, time in nature, or limiting screen time in the evening can help regulate cortisol.
• Consider hormone testing: If symptoms persist, a provider can order labs to assess your hormone levels. Bioidentical hormone replacement therapy, especially in pellet form, offers steady hormone support and may help with symptoms like fatigue, poor sleep, and low libido.^5,6  

Know When to Involve a Healthcare Provider

If symptoms continue despite your best efforts, it may be time to connect with a provider who specializes in hormone health. A Pellecome-trained provider can evaluate your hormone levels and help you explore options like lifestyle changes and bioidentical hormone replacement therapy (BHRT), including long-lasting pellet therapy.

To get started, use Pellecome’s nationwide Find a Provider tool to locate a trusted BHRT provider in your area.

1. Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci [Internet]. 2015;8(3):143–52. Available from: http://dx.doi.org/10.1016/j.slsci.2015.09.002 
2. Fan S, Goldfarb EV, Lacadie C, Fogelman N, Seo D, Sinha R. Binge drinking is associated with higher cortisol and lower hippocampal and prefrontal gray matter volume: Prospective association with future alcohol intake. Neurobiol Stress [Internet]. 2023;25(100540):100540. Available from: http://dx.doi.org/10.1016/j.ynstr.2023.100540 
3. Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, et al. The importance of nutrition in menopause and perimenopause-A review. Nutrients [Internet]. 2023;16(1). Available from: http://dx.doi.org/10.3390/nu16010027 
4. Mennitti C, Farina G, Imperatore A, De Fonzo G, Gentile A, La Civita E, et al. How does physical activity modulate hormone responses? Biomolecules [Internet]. 2024;14(11). Available from: http://dx.doi.org/10.3390/biom14111418
5. Tang Y, Ma R, Zhang L, Sun X, Wang Y. Effectiveness and safety of hormone replacement therapy in the treatment of menopausal syndrome: a meta-analysis. Am J Transl Res [Internet]. 2025;17(1):1–15. Available from: http://dx.doi.org/10.62347/UGLT3830 
6. Grossmann M, Anawalt BD, Yeap BB. Testosterone therapy in older men: clinical implications of recent landmark trials. Eur J Endocrinol [Internet]. 2024;191(1):R22–31. Available from: http://dx.doi.org/10.1093/ejendo/lvae071