Underfueling and Overexercising: How to Recover from Hormonal Burnout

Feeling exhausted no matter what? It might be your hormones

You wake up groggy despite getting a full night’s sleep. Your periods have become irregular or vanished altogether. Your workouts, once a source of energy, now leave you feeling depleted for days. 

What on earth is going on?

Many young women unknowingly push their bodies into a state of hormonal imbalance through chronic stress and excessive exercise. The ‘hustle culture’ of modern life - demanding jobs, intense workouts, and an always-on mentality - can wreak havoc on our endocrine system, particularly oestrogen and thyroid hormones. But why does this happen? And, more importantly, what can you do to recover? 

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What is Chronic Stress and Over-Exercising?

Chronic Stress: More Than Just Feeling Overwhelmed

Stress isn’t inherently bad - it’s a survival mechanism designed to help us escape danger. But in today’s world, we can often experience chronic stress, meaning our bodies are constantly in a state of alert. Stress can come from:

• Work deadlines, social pressures, and financial concerns
• Under-eating or restrictive dieting
• Poor sleep quality
• Emotional trauma or unresolved anxiety
• Over-exercising

When stress is prolonged, it triggers a cascade of hormonal imbalances that disrupt our body’s ability to regulate vital functions, including our reproductive and thyroid health.

Over-Exercising: When More Isn’t Always Better

Yes, exercise is vital for physical and mental health, but there’s a tipping point where it becomes a stressor rather than a benefit. Signs of over-exercising include:

• Feeling exhausted after workouts instead of energised
• Increased susceptibility to colds or infections
• Loss of menstrual cycle (amenorrhoea)
• Constant muscle soreness
• Increased anxiety or mood swings

Many women unknowingly combine chronic stress with excessive high-intensity training (HIIT, long-distance running, or heavy resistance training) without adequate recovery, leading to a dangerous downward spiral in hormonal health.

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How hormonal imbalance presents itself

Both chronic stress and over-exercising can lead to low oestrogen and thyroid hormone levels. If this is happening, you might notice:

• Irregular or missing periods – Low oestrogen can stop ovulation, leading to absent or irregular cycles.
• Fatigue and brain fog – Thyroid hormones regulate energy metabolism; when they’re low, exhaustion sets in.
• Low libido – Oestrogen and thyroid function play key roles in sexual health.
• Cold hands and feet – A sign of sluggish metabolism from an underactive thyroid.
• Hair thinning or loss – Hormonal imbalances can lead to shedding hair at an alarming rate.
• Mood disturbances – Anxiety, depression, and mood swings are common.
• Poor recovery from exercise – Over-exercising without proper hormone support leads to prolonged muscle soreness and injury risk.

If you identify with several of these symptoms, it’s worth investigating whether your stress levels and exercise routine are to blame.

The Stress-Hormone Connection

When we experience stress - whether mental, emotional, or physical - our adrenal glands release cortisol. This is a normal response in short bursts, but chronic stress leads to chronically elevated cortisol. High cortisol has a direct impact on reproductive and thyroid hormones:

• It suppresses gonadotropin-releasing hormone (GnRH), which is needed for the production of oestrogen.
• It inhibits thyroid-stimulating hormone (TSH), reducing thyroid function.
• It can lead to insulin resistance, further disrupting hormone balance.

Energy Deficiency and Hormonal Shutdown

Over-exercising, especially when combined with undereating, signals to the body that there isn’t enough energy available. In response, the body prioritises survival over reproduction and slows down metabolism by:

• Reducing oestrogen production – The body perceives pregnancy as too risky in times of energy deficit.
• Slowing thyroid function – The thyroid gland produces less triiodothyronine (T3) and thyroxine (T4) to conserve energy, leading to a sluggish metabolism.

The result? Fatigue, disrupted periods, and difficulty regulating body temperature - all classic signs of hormonal burnout.

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The path to recovery

If you suspect your hormones are suffering from stress and over-exercising, the good news is that you can reverse these effects by making targeted lifestyle changes - treating the root cause rather than just the symptoms.

Step 1: Reduce Stress and Restore Balance

• Prioritise restorative activities – Swap high-intensity workouts for yoga, pilates, or nature walks.
• Practice breathwork and mindfulness – Deep breathing and meditation can help regulate the nervous system.
• Improve sleep quality – Aim for 7–9 hours of uninterrupted sleep by maintaining a regular bedtime and minimising blue light exposure before bed.

Step 2: Nourish Your Body

• Don’t ditch the carbs - Women naturally need more carbohydrates than men, and will actually burn fat better when carbohydrate intake is adequate. Many women limit carbs, then crave sweets or fats as their body is underfuelled. Add in complex forms like whole grain breads, pastas, noodles and root vegetables to each meal. 
• Eat enough healthy fats – Oestrogen production depends on dietary fat intake. Include avocados, nuts, extra virgin olive oil (OLIVEPHOEBE10 for 10% off!), and fatty fish.
• Increase protein intake – Amino acids from protein help rebuild tissues and support thyroid function. I’ve popped some of my favourite protein powders in the Linked Resources section. This is a brilliant way to get more protein into your diet - and easy to add into smoothies, soups, or any meals for an extra protein hit. 
• Support your gut – A healthy gut microbiome plays a role in hormone metabolism. If you are struggling with digestive issues these are something to address at the start (note - high stress levels will always compromise gut function so sorting these out can also resolve IBS style issues) 

I also recommend taking a look at my post on the Food Matrix - which explains how to manage your weight, balance your blood sugar, and create a positive relationship with food - without the calorie counting.

Step 3: Adjust Exercise Intensity

• Prioritise strength over endurance – If you’re overdoing cardio, introduce resistance training with adequate recovery time.
• Schedule rest days – Recovery is when hormones rebalance, so don’t underestimate the importance of days off.
• Listen to your body – Feeling fatigued or irritable after workouts? Scale back and focus on gentler movement.

Step 4: Supplement Wisely (But with Guidance)

Certain supplements may help restore hormone balance:

• Magnesium – Helps reduce cortisol levels and supports the nervous system.
• Adaptogenic herbs (e.g. ashwagandha, rhodiola) – Support adrenal function.
• Vitamin D and Omega-3s – Essential for hormone production and inflammation reduction.
• CBD oil - soothes the body as a whole system helping to restore balance, and improve sleep. 

I would always consult a healthcare provider before starting new supplements, especially if you have underlying conditions. If you would like to discuss this with me you can book a Quick Consult here. 

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If you’re experiencing symptoms of low oestrogen and thyroid due to chronic stress or over-exercising, know that you can recover. Your body is simply responding to the signals you’ve been sending it, and by prioritising nourishment, rest, and balanced movement, you can regain your energy, restore your cycle, and feel vibrant again.

If you would like to discuss any worries or concerns you have, or you’re looking for some expert guidance on how to recover from low oestrogen and thyroid, please don’t hesitate to reach out. You can book a confidential Quick Consult with me here for an immediate discussion, or opt for the Liebling Health Hormones Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements. I’m always happy to talk through any concerns or questions!