--- title: Hormone Balancing and Cycle Syncing Are a Myth description: Your endocrine system can manage itself just fine on its own, no matter what TikTok says. canonical: https://time.com/6277941/balance-hormones-cycle-syncing-myth/ author: Haley Weiss article:opinion: false article:content_tier: free article:published_time: 2023-05-09T12:00:01.000Z article:modified_time: 2026-08-04T07:51:13.828Z article:section: Health og:title: You Don’t Need to Balance Your Hormones og:description: Despite what TikTok says og:url: https://time.com/6277941/balance-hormones-cycle-syncing-myth/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt18529fc552f58974/698a3cb2cabb1d48ffe51618/woman-exercising-with-phone.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 8192 og:image:height: 4608 og:image:alt: woman exercising with phone og:type: article twitter:card: summary_large_image twitter:title: You Don’t Need to Balance Your Hormones twitter:description: Despite what TikTok says twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt18529fc552f58974/698a3cb2cabb1d48ffe51618/woman-exercising-with-phone.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # You Don’t Need to Balance Your Hormones > Sponsored content. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's weekday health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free weekday newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=fe0cf35d-b065-4962-a308-05ab35ec0e73&cr=time-nl-health-2026q3-v1) ## Video: Meet the People Orienteering to Improve Their Mind-Body Health [Watch (HLS stream): Meet the People Orienteering to Improve Their Mind-Body Health](https://cdn.jwplayer.com/manifests/5hrQlp7s.m3u8) (3:51)  _Published 2023-05-09. Generations ago, we used our brains to hunt, gather and find our way home. Today, GPS has eroded many of those skills, but science says using the navigational part of your brain is actually pretty important, and good for you. Enter orienteering, the sport of finding your way while getting a workout._  by [Haley Weiss](https://time.com/author/haley-weiss/)  ## Haley Weiss May 9, 2023 12:00 PM UTC  Checking her texts while she catches a breather Checking her texts while she catches a breather Getty Images/iStockphoto  by [Haley Weiss](https://time.com/author/haley-weiss/)  ## Haley Weiss May 9, 2023 12:00 PM UTC Hormones may not be the first thing you think of when it comes to your health—unless you’ve spent any time on TikTok recently. If your body’s moderating chemicals aren’t being churned out at exactly the right times and quantities, the app’s content creators claim, a cascade of symptoms including sluggishness, acne, headaches, and weight gain can ensue. But not to worry, they say: a “hormone balancing” regimen, based on eating certain foods and doing the right exercises at prescribed times, will fix that. This trend has two of the bright red flags of pseudoscience: It sounds too good to be true, and it’s built from the rejiggered pieces of valid concepts. Hormonal abnormalities are legitimate medical concerns, and there are various diagnosable disorders that require treatment or lifestyle management. But these are not the conditions that digital wellness messengers are focused on. Their concern is a broader, vaguer sense of “imbalance,” which [some content creators](https://www.tiktok.com/@barebyevelyn/video/7200939673366170922?q=hormone%20balancing%20testing&t=1683218390323) claim might not show up in standard endocrine testing. Here’s what to know about the so-called hormone balancing trend. ## There’s no proof that it works The concept of hormone balancing is fairly new to platforms like TikTok and Instagram, but it’s been around for a long time. Norah MacKendrick, a sociologist at Rutgers University, has spent 20 years analyzing how hormone balancing has infiltrated popular culture. In 2022, she published a [study](https://pubmed.ncbi.nlm.nih.gov/36029709/) analyzing 25 books about hormone balancing written by medical doctors between 2003 and 2021\. She found almost no legitimate medical support for the concept—but the authors “ all sold special supplements,” she says. “From what I could tell,” she says, “there was never a clear clinical definition in any of these books—and I’m not seeing it in these social media spaces, either.” There’s a clear disconnect between the guidelines and measurements clinicians use to diagnose endocrine disorders and the nonexistent metrics of “hormone balancing.” Instead, MacKendrick says, “How you feel becomes _the_ indicator of hormone imbalance. And it’s kind of the perfect culprit, because hormones are relatively invisible.” Online, few wellness posters even name specific hormones, or what metric they’re “balancing” them against. --- ### More from TIME --- ## This content typically targets women Hormone balancing is often presented more as a self-help or entrepreneurial undertaking than a medical one. And it’s almost always targeted at women, exploiting age-old beliefs about gender and psychological and physical stability. Though the bodies of women and men are both equally governed by hormones across many body systems, “female bodies are generally seen to be more hormonal than male bodies,” MacKendrick says. What she found to be most “pernicious” in her research, she says, is that “if you dug deep into what they were saying, hormone balance was really just a stand-in for thinness and usefulness.” This type of social media content is often paired with before and after photos, with captions like “[How I rebalanced my hormones to lose 40 pounds in 6 months](https://www.tiktok.com/@alice.veneziani/video/7145805103742618886?q=hormone%20balancing&t=1683216279477).” **Read More**: [_What the Ozempic Obsession Misses About Food and Health_](https://time.com/6256680/ozempic-obsession-weight-loss-food-health/) Some people struggling to lose weight may be hampered by a true hormonal issue, like hypothyroidism, in which certain hormones are underproduced, or polycystic ovary syndrome (PCOS), a relatively common hormone disorder among women. But these and other health conditions are definable and can’t be diagnosed or treated exclusively at home, and they often pose real health risks beyond weight gain. ## It’s related to “cycle syncing” One of the reasons why hormone balancing lacks a clear definition is because levels of various hormones shift and change naturally within the body. Menstruation is associated with lots of these shifts in estrogen, progesterone, and testosterone. It’s no surprise, then, that TikTokers who discuss hormones often focus on something they call “cycle syncing,” or making small lifestyle changes multiple times a month in coordination with the four phases of your menstrual cycle: the follicular phase, ovulation (when an egg is released into the uterus), the luteal phase, and menstruation. In TikTok’s wellness world, this means four different (and complicated) diet and exercise routines throughout the month to “help” production and regulation of these hormones. Influencers often supply detailed [lists of what to eat](https://www.tiktok.com/@bysamanthamarch/video/7115177452233674027?%5Fr=1&%5Ft=8c4EGko3iXq&social%5Fsharing=v4) during each phase. Some tout root veggies, buckwheat, and dark-colored berries for menstruation; nightshades, tropical fruits, and turmeric for ovulation; and brown rice, chickpeas, and walnuts for the luteal phase. But these recommendations aren’t backed by science. “I’m not familiar with data that suggest that if you eat X food today, you will have Y outcome in your hormones,” says Anna Stanhewicz, an assistant professor of human physiology at the University of Iowa. Some of these suggested diets, she says, instruct people to “eat less protein, because protein is the building block of a hormone. And yes, that’s true. But if you eat a chicken breast, you’re not going to suddenly start producing more estrogen.” What these suggested diet plans miss is that the body usually does a great job of regulating hormones all by itself. If you have normal menstrual cycles, says Stanhewicz, any healthy diet will provide your body with all the nutrition it needs to do its best work—at any time of the month. **Read More**: [_Magnesium Supplements Are a Buzzy New Sleep and Anxiety Aid. Do They Work?_](https://time.com/6258780/magnesium-glycinate-sleep-anxiety-tiktok/) These cycle-syncing routines also have strict guidelines when it comes to fitness. High-intensity cardio workouts should be confined to the ovulation phase, TikTok wellness influencers often claim, and during the menstrual phase, people should stick to low-impact activities like stretching and walking. While a [small amount of research](https://www.mdpi.com/2072-6643/13/2/438) looks into how exercise and cyclic hormonal changes in women influence one another, the effects are usually slight and inconclusive, says Stanhewicz, and results often only look at women with extremely regular and predictable cycles—something that many people who menstruate don’t have. “There’s probably no wholesale effect of the menstrual cycle phase on performance,” she says, but there’s a lot of merit to taking “an individualized approach.” If you usually feel weak or tired during one part of your cycle, it’s worth taking into consideration when planning workouts. “But if your overall goal is fitness, wellness, weight loss, gains in strength… there’s really no hacking the system,” says Stanhewicz. In other words: any type of exercise is good for you. Don’t overcomplicate it. Playing around with some hormone-balancing suggestions is unlikely to hurt you, though you should take into account the ways that any diet and exercise plan could affect other medical conditions you might have—and your mental health, says MacKendrick. Anyone interested should “look carefully at what you’re being asked to do to bring your body ‘back into balance,’ and whether that’s causing more stress and hardship than what you were feeling before you started adopting these programs and changes.” ## Transcript Orienteering in a nutshell is the sport of navigating with a map and Compass through unfamiliar Terrain. It's very relaxing with the same time, you have the challenge of reading a map in solving a puzzle and navigating the way from one control to the next control. You basically interpret the map and use what information you can just to find the quickest route, the shortest route is not always the quickest route. It's still a very small unknown sport. It's a much bigger sport in Europe, but most people try the sport. They'll find it is really fun thing to do. Generations ago, we used our brains to hunt gather and find her way home today. GPS has eroded many of those skills. But science says, using the navigational part of your brain is actually pretty important and good-for-you enter orienteering the sport of finding your way while getting a workout on a recent spring day. We met up with a group of orienteers ranging from beginners to experts to learn more about this increasingly popular Pastime is definitely not something that I'm used to doing. You like the different courses or advance and for it beginner to beginner course. It may seem short but it's designed to basically lead you around. So it's basically all on trails and then you step up beyond that to intermediate courses and you basically off-trail a little bit more looking for maybe a single Boulder out in the woods. But you're utilizing features around you to navigate to those features. And then there's usually a range of advanced courses where it's designed to be a technical challenge. Having a perfect Rod. It's a gold a stretch for. But most of us usually make some mistakes on almost to our course and see what we've been doing this for years. The challenge is to figure it out and minimize your mistakes and hopefully beat everybody else back to the Finish. A new study from Canada suggested orienteering could help fight or prevent age-related cognitive decline in spatial navigation and memory. The sports mind, body workout wasn't lost on the folks. We spoke with, on the path. You are thinking one of these and in orienteering, you like, have another dimension. Okay. This is the beauty salon throughout on. We are on trails and not come in a wooded areas so it kind of like on and off running. I wasn't it wasn't quite ready for but it was good, lower. Once when we were trying to look for number seven, we just took the wrong path. That ended up going back to number 6. Before it was an orange here I would go running. I was always counting the minutes or seconds and when I'm only trying it's just pure fun, you know, I'm playing, I'm not trying to hit some targeted number of miles or minutes just to get the exercise. Everyone children adults should do orienteering because they always work with a body and we never mind. 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