The problem: Flabby arms
The hormone: Testosterone
- Increase omega-3s
"These healthy fats are required for testosterone production," says Tomlinson. "Eat smaller oily fish, such as salmon, mackerel and sardines, at least once a week, and have white fish twice a week – these contain some omega-3s but in smaller amounts. Top up with flaxseed – add a spoonful to muesli or porridge."
- Lift weights
"Weight-bearing exercise uses the body's own weight to place pressure on bones and muscles, which causes the muscles to signal cells for more energy and to request more testosterone for this," says Tomlinson.
The problem: A big bum
The hormone: Oestrogen
- Go organic
"While some women naturally produce more oestrogen than others, foreign oestrogens found in pesticides, plastics and some cosmetics can add to the load," says Dr Glenville.
- Take a probiotic
"Oestrogen is drawn out through the bowel but if it isn't carried out properly, due to sluggish digestion, it can end up recirculating, which also adds to the oestrogen load in your body," says Dr Glenville.
- Load up on B vitamins
"They can help convert excess oestrogens into weaker forms," says Dr Glenville. Eat lots of green leafy vegetables and wholegrains.
The problem: Pot belly
The hormone: Cortisol
- Try 'nature's tranquilliser'
Look for foods rich in magnesium such as leafy greens, bananas and yoghurt. "Magnesium helps your body deal with stress and relaxes muscles," says Dr Glenville.
- Get more sleep
Research has found that a lack of sleep leaves you with higher levels of cortisol by the following evening, so aim for a solid eight hours. Having trouble nodding off? Try the free Sleepio app, which uses cognitive behaviour therapy techniques to beat sleep problems.
- Switch to herbal teas
"Caffeine can trigger cortisol release, so stick to one caffeinated drink a day," says Dr Glenville. "Instead, try calming herbal teas like chamomile."
The problem: Muffin top
The hormone: Insulin
- Eat little and often
"This helps keep blood glucose levels steady," says Dr Glenville. "Have snacks in the morning and afternoon, but go for foods low on the glycaemic index, which release energy more steadily."
- Add cinnamon
A US meta-analysis found a teaspoon of cinnamon helped lower blood glucose levels, even in people with type 2 diabetes.
- Take chromium
This mineral helps level out blood sugar.
The problem: Bra bulge
The hormone: Thyroid hormones
- Cut out anti-thyroid foods
"Goitrogens are substances in food that can compromise the production of thyroid hormones," says Tomlinson.
"Stress can alter thyroid metabolism," says Tomlinson. A Canadian study has found that mindfulness meditation can help ease stress – try the free Calm app, which takes you through guided meditations.
- Choose quality cooking oils
"Standard cooking oils, such as sunflower oil, can interfere with thyroid function," says Tomlinson.