{"id":31552,"date":"2025-06-28T07:32:00","date_gmt":"2025-06-28T04:32:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=31552"},"modified":"2025-07-26T17:22:53","modified_gmt":"2025-07-26T14:22:53","slug":"how-does-physical-activity-affect-our-hormones","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/svara-samazinasana\/how-does-physical-activity-affect-our-hormones\/","title":{"rendered":"How does physical activity affect our hormones?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"31552\" class=\"elementor elementor-31552\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b4c967d elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"5b4c967d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3221aed3\" data-id=\"3221aed3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3812399d animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"3812399d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How does physical activity affect our hormones?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c33e24a elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"3c33e24a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>June 28, 2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20657b7 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"20657b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat role do hormones play at different stages of our lives, and how do they affect us? Which physical activities increase and which decrease the levels of various hormones in our bodies?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3ec1b855\" data-id=\"3ec1b855\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8076037 elementor-widget elementor-widget-spacer\" data-id=\"8076037\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3f76f836 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3f76f836\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4e55dd3f\" data-id=\"4e55dd3f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-324b9750 elementor-widget elementor-widget-text-editor\" data-id=\"324b9750\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-324b9750{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55ca1148 elementor-widget elementor-widget-text-editor\" data-id=\"55ca1148\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-55ca1148{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53bb38a elementor-widget elementor-widget-text-editor\" data-id=\"53bb38a\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We know that <a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\">physical activity<\/a> positively affects our physical and mental well-being.<\/p><p>But<\/p><p>What actually happens in our bodies during physical activity?<\/p><p>This article will examine how physical activity affects the hormones that regulate body weight, emotions, libido, and more.<\/p><p>In short, our appearance and well-being.<\/p><pre>\u00a0<\/pre><h2>What are hormones, and why are they important?<\/h2><p><a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/hormones-and-hormone-imbalance\/\">Hormones<\/a> are chemical substances produced by our bodies and released into the bloodstream to regulate various bodily processes, from <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">metabolism<\/a> to <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\">sleep quality<\/a> and even our <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition-and-mood\/\">mood<\/a>. They are essentially messengers that carry important messages between our organs and cells.<\/p><p>For example:<\/p><ul><li>When blood sugar levels rise, the pancreas secretes <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/insulin-and-insulin-resistance\/\">insulin<\/a>, which tells the cells: &#8220;There is too much <a href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\">sugar<\/a> in the blood, cells, absorb it!&#8221;. As a result, the muscles and liver absorb glucose, and blood sugar levels normalise.<\/li><li>When we exercise, adrenaline and cortisol are released, sending a message to the body: &#8220;Increase the heart rate and free up energy!&#8221;. As a result, the heart rate and fat &#8220;burning&#8221; accelerate, and the amount of glucose in the blood increases to provide the muscles with &#8220;fuel&#8221;.<\/li><li>When it gets dark and evening approaches, the brain releases melatonin, which tells our body: &#8220;It&#8217;s time to rest \u2013 slow down all processes and get ready for sleep.&#8221; As a result, we become sleepy, and the body goes into recovery mode.<\/li><li>When we have eaten and our stomach is full, leptin is released from fat cells, telling the brain: &#8220;Enough eating \u2013 we are full!&#8221; As a result, our appetite decreases.<\/li><li>In stressful situations, cortisol is released, which signals: &#8220;We are in danger \u2013 get ready!&#8221; As a result, we begin to breathe faster, glucose is released (for additional energy), and processes not related to the mobilisation of the body (e.g., digestion) slow down.<\/li><\/ul><pre>\u00a0<\/pre><p>More than 50 different hormones are actively working in the human body, and each of them has its own specific &#8220;area of responsibility.&#8221;<\/p><p>At around 35 to 40 years of age, hormonal changes begin in our bodies that affect our:<\/p><ul><li>Metabolic rate \u2013 it becomes more difficult to maintain or lose weight.<\/li><li>Energy levels \u2013 we feel tired more often, even without any apparent reason.<\/li><li>Mood \u2013 hormonal fluctuations can cause anxiety, irritability or depression.<\/li><\/ul><pre>\u00a0<\/pre><p>These changes are usually even more pronounced in overweight people, as adipose tissue is no longer considered just a &#8220;passive energy reserve&#8221; \u2013 modern science recognises it as an active part of the endocrine system. In other words, adipose tissue itself produces hormones and biologically active substances that affect the entire body: metabolism, appetite, inflammation levels, hormone balance, and even reproductive health.<\/p><p>The role of hormones at different stages of a woman&#8217;s life:<\/p><table><thead><tr><td><p style=\"text-align: center;\"><strong>Life stage<\/strong><\/p><\/td><td style=\"text-align: center;\"><p><strong>Key hormones<\/strong><\/p><\/td><td><p style=\"text-align: center;\"><strong>How do they affect us?<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p><strong>Puberty (10\u201314 years).<\/strong><\/p><\/td><td><p><strong>Estrogen and progesterone<\/strong> regulate the menstrual cycle and affect emotions.<\/p><p><strong>Growth hormone (HGH)<\/strong> promotes growth and muscle development.<\/p><p><strong>Insulin<\/strong> if insulin sensitivity decreases, excess weight gain may begin.<\/p><\/td><td><p>The onset of menstruation, emotional swings, changes in body shape, and weight fluctuations.<\/p><\/td><\/tr><tr><td><p><strong>Reproductive age (15\u201335 years).<\/strong><\/p><\/td><td><p><strong>Estrogen and progesterone<\/strong> affect fertility, skin, hair, and bone health.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/all-about-testosterone-for-women\/\"><strong>Testosterone<\/strong><\/a> (in small amounts) affects libido and muscle tone.<\/p><p><strong>Insulin<\/strong> \u2013 important for metabolic balance.<\/p><\/td><td><p>Regular cycle, potential weight gain or loss, fluctuating libido, sensitivity to stress.<\/p><\/td><\/tr><tr><td><p><strong>Premenopause (35\u201345 years).<\/strong><\/p><\/td><td><p><strong>Estrogen<\/strong> begins to gradually decrease.<\/p><p><strong>Progesterone<\/strong> decreases faster than estrogen, creating an imbalance.<\/p><p><strong>Cortisol<\/strong> may increase under the influence of stress.<\/p><\/td><td><p>Increased PMS, mood swings, fatigue, difficulty losing weight, irregular cycle.<\/p><\/td><\/tr><tr><td><p><strong>Menopause (45\u201355 years).<\/strong><\/p><\/td><td><p><strong>Estrogen and progesterone<\/strong> rapidly decline.<\/p><p><a href=\"https:\/\/mcb.berkeley.edu\/courses\/mcb135e\/fsh-lh.html\" target=\"_blank\" rel=\"noopener\"><strong>FSH\/LH<\/strong><\/a> increases as compensation.<\/p><p><strong>Leptin\/ghrelin<\/strong> appetite regulation disorders.<\/p><\/td><td><p>Hot flashes, fat gain (especially in the abdominal area), sleep disturbances, and lower energy levels.<\/p><\/td><\/tr><tr><td><p><strong>Postmenopause (55+ years).<\/strong><\/p><\/td><td><p><strong>Estrogen<\/strong> &#8211; very low.<\/p><p><strong>Higher cortisol levels<\/strong>, especially if there is no physical activity.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/insulin-and-insulin-resistance\/\"><strong>Insulin resistance<\/strong><\/a> &#8211; more common with age.<\/p><\/td><td><p>Increased risk of heart disease and osteoporosis, difficulty maintaining muscle mass and stable weight.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>The role of hormones in different stages of a man&#8217;s life:<\/p><table><thead><tr><td width=\"176\"><p style=\"text-align: center;\"><strong>Stage of life<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"244\"><p><strong>Key hormones<\/strong><\/p><\/td><td width=\"269\"><p style=\"text-align: center;\"><strong>How do they affect us?<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td width=\"176\"><p><strong>Puberty (12\u201316 years).<\/strong><\/p><\/td><td width=\"244\"><p><strong>Testosterone<\/strong> develops muscles, sexual organs, voice, and affects behaviour.<\/p><p><strong>Growth hormone (HGH)<\/strong> \u2013 rapid growth phase.<\/p><p><strong>Insulin<\/strong> \u2013 individual reactions to blood sugar levels begin to develop.<\/p><\/td><td width=\"269\"><p>Physical changes (growth, voice and hair changes), increased libido and emotional fluctuations.<\/p><\/td><\/tr><tr><td width=\"176\"><p><strong>Adulthood (18\u201340 years).<\/strong><\/p><\/td><td width=\"244\"><p><strong>Testosterone<\/strong> maintains libido and muscle mass and affects mood.<\/p><p><strong>Cortisol<\/strong> affects stress and sleep.<\/p><p><strong>Insulin<\/strong> \u2013 responsible for energy utilisation.<\/p><\/td><td width=\"269\"><p>Stable weight, muscle tone and energy levels. Normal libido. Stress and poor sleep can disrupt this balance.<\/p><\/td><\/tr><tr><td width=\"176\"><p><strong>Andropause (40\u201360 years).<\/strong><\/p><\/td><td width=\"244\"><p><strong>Testosterone<\/strong> gradually decreases.<\/p><p><strong>Cortisol<\/strong> tends to be elevated due to prolonged stress.<\/p><p><strong>Estrogen<\/strong> (in small amounts) may increase in comparison to testosterone.<\/p><\/td><td width=\"269\"><p>Lower energy levels and libido. Weight gain in the abdominal area, possible signs of depression and decreased muscle strength.<\/p><\/td><\/tr><tr><td width=\"176\"><p><strong>Age 60+<\/strong><\/p><\/td><td width=\"244\"><p><strong>Low testosterone, high cortisol, and reduced growth hormone (HGH) levels. <\/strong><\/p><p><strong>Insulin resistance<\/strong> \u2013 more common with age and lack of exercise.<\/p><\/td><td width=\"269\"><p>Reduced muscle mass, joint stiffness, fatigue, increased risk of diabetes and heart disease.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>How does physical activity affect hormones?<\/h2><p>Physical activity causes changes in the levels of several hormones, which in turn affect energy supply, muscle growth, mood, and fat metabolism.<\/p><p>The effects of physical activity can be both short-term (only during a workout) and long-term (with regular exercise).\u00a0\u00a0<\/p><p>Here are the hormones whose levels are affected by physical activity and how they affect us:<\/p><table><thead><tr><td><p style=\"text-align: center;\"><strong>Hormones<\/strong><\/p><\/td><td style=\"text-align: center;\"><p><strong>How and when does it change?<\/strong><\/p><\/td><td><p style=\"text-align: center;\"><strong>How does it affect us?<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p>Endorphins<\/p><\/td><td><p>The level rises rapidly during aerobic or intense exercise.<\/p><\/td><td><p>It improves mood, reduces pain, and creates a &#8220;feel-good&#8221; effect after exercise.<\/p><\/td><\/tr><tr><td><p>Cortisol<\/p><\/td><td><p>The level rises during exercise, but decreases with regular training.<\/p><\/td><td><p>It helps to &#8220;mobilise&#8221; energy (if chronically elevated, it is harmful to health).<\/p><\/td><\/tr><tr><td><p>Adrenaline \/ Noradrenaline<\/p><\/td><td><p>Rises at the beginning of training.<\/p><\/td><td><p>It accelerates heart rate, improves focus, and helps metabolise fat for energy.<\/p><\/td><\/tr><tr><td><p>Growth hormone (HGH)<\/p><\/td><td><p>Rises especially during intense or strength training.<\/p><\/td><td><p>Promotes muscle growth, fat burning and improves skin and bone health.<\/p><\/td><\/tr><tr><td><p>Testosterone<\/p><\/td><td><p>Rises after strength training (for both men and women).<\/p><\/td><td><p>Supports muscle development, metabolism, libido, and recovery.<\/p><\/td><\/tr><tr><td><p>Insulin<\/p><\/td><td><p>Decreases during exercise.<\/p><\/td><td><p>Improves cell sensitivity to insulin \u2192 better blood sugar control.<\/p><\/td><\/tr><tr><td><p>Glucagon<\/p><\/td><td><p>Rises when insulin levels decrease.<\/p><\/td><td><p>Releases glucose from the liver, providing energy to the muscles.<\/p><\/td><\/tr><tr><td><p>Leptin<\/p><\/td><td><p>Rises as a result of regular training.<\/p><\/td><td><p>Improves satiety, reduces hunger.<\/p><\/td><\/tr><tr><td><p>Ghrelin<\/p><\/td><td><p>Decreases as a result of regular training.<\/p><\/td><td><p>Reduces appetite, especially after intense physical activity.<\/p><\/td><\/tr><tr><td><p>Myosin \/ <a href=\"https:\/\/en.wikipedia.org\/wiki\/Myosatellite_cell\" target=\"_blank\" rel=\"noopener\">Myosatellite cells<\/a><\/p><\/td><td><p>Activates after strength training.<\/p><\/td><td><p>Responsible for muscle &#8220;repair&#8221; and growth.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>When it comes to weight loss, four hormones mainly influence it: cortisol, insulin, thyroid hormones, and sex hormones (testosterone in men and progesterone in women).<\/p><p>When these hormones are in balance, they have a positive effect on metabolism, but when they are imbalanced, they can significantly interfere with achieving the desired results.<\/p><p>In other words, hormones may be one of the reasons why a <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">calorie deficit<\/a> does not produce the desired results in some cases.<\/p><pre>\u00a0<\/pre><h2>How can physical activity affect cortisol levels?<\/h2><p>Cortisol (also known as the &#8220;stress hormone&#8221;) helps the body respond to <a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">stress<\/a> (mental stress (work), emotional stress (breakups, conflicts), physical stress (exercise) or environmental stress (toxins)).<\/p><p>However.<\/p><p>Its effects can be either positive or negative, depending on the type, duration, intensity, and frequency of physical activity.<\/p><table><thead><tr><td><p style=\"text-align: center;\"><strong>Physical activity<\/strong><\/p><\/td><td><p style=\"text-align: center;\"><strong>Effect on cortisol levels<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p>Short-term physical activity, moderate intensity (30\u201345 min., e.g., <a href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\">cardio<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/sport\/walking-and-weight\/\">walking<\/a>, yoga).<\/p><\/td><td><p>Reduces cortisol levels in the long term. Calms the nervous system, reduces chronic stress.<\/p><\/td><\/tr><tr><td><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\">High-intensity interval training (HIIT)<\/a> (20\u201330 min.).<\/p><\/td><td><p>Increases cortisol levels in the short term, but improves its regulation and adaptation to stress in the long term.<\/p><\/td><\/tr><tr><td><p>Prolonged or strenuous physical activity (e.g., &gt;1 hour of running every day without rest)<\/p><\/td><td><p>Chronically increases cortisol levels \u2192 fatigue, poor sleep, fat accumulation, burnout.<\/p><\/td><\/tr><tr><td><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">Strength training.<\/a><\/p><\/td><td><p>Temporarily increases cortisol levels, but in combination with rest, helps to normalise them and promotes muscle growth.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><table><thead><tr><td width=\"261\"><p style=\"text-align: center;\"><strong>Activity<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"196\"><p><strong>Intensity<\/strong><\/p><\/td><td width=\"231\"><p style=\"text-align: center;\"><strong>Effect on cortisol<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td width=\"261\"><p>Yoga, stretching, and walking in nature.<\/p><\/td><td width=\"196\"><p style=\"text-align: center;\">Low.<\/p><\/td><td width=\"231\"><p>Reduces.<\/p><\/td><\/tr><tr><td width=\"261\"><p>Strength training (3\u20134 times a week).<\/p><\/td><td width=\"196\"><p style=\"text-align: center;\">Moderate to high.<\/p><\/td><td width=\"231\"><p>Balances.<\/p><\/td><\/tr><tr><td width=\"261\"><p>High-intensity interval training (HIIT) (2\u20133 times a week).<\/p><\/td><td width=\"196\"><p style=\"text-align: center;\">Very high.<\/p><\/td><td width=\"231\"><p>Temporarily increases, but overall trains the stress response.<\/p><\/td><\/tr><tr><td width=\"261\"><p>Long cardio without recovery.<\/p><\/td><td width=\"196\"><p style=\"text-align: center;\">High.<\/p><\/td><td width=\"231\"><p>Chronically increases (if there is no balance).<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>If you have chronically or acutely elevated cortisol levels, high-intensity workouts can put additional stress on an already stressed body.<\/p><p>Reduce the intensity of your workouts\u2014this will help your body &#8220;recover&#8221; faster.<\/p><pre>\u00a0<\/pre><p>Moderate workouts (e.g., <a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">strength training<\/a> + cardio (<a href=\"https:\/\/dietsabc.com\/en\/sport\/walking-and-weight\/\">walking\/hiking<\/a>) + yoga) help balance cortisol levels, especially when combined with <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/breathing-techniques-for-better-health-stress-relief-and-well-being\/\">breathing techniques<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\">healthy sleep<\/a>.<\/p><pre>\u00a0<\/pre><h2>How can physical activity affect insulin levels?<\/h2><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/insulin-and-insulin-resistance\/\" target=\"_blank\" rel=\"noopener\">Insulin<\/a> regulates blood sugar (glucose) levels. Physical activity is one of the most effective natural ways to improve insulin sensitivity and promote fat loss, especially in overweight women who are prone to insulin resistance (e.g., in cases of PCOS).<\/p><table><thead><tr><td><p style=\"text-align: center;\"><strong>Physical activity<\/strong><\/p><\/td><td><p style=\"text-align: center;\"><strong>Effect on blood insulin levels<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p>Walking at a moderate pace (30\u201360 minutes per day).<\/p><\/td><td><p>Improves insulin sensitivity. Particularly effective after meals.<\/p><\/td><\/tr><tr><td><p>Strength training (2\u20134 times per week)<\/p><\/td><td><p>Increases muscle mass \u2192 improves insulin sensitivity in the long term.<\/p><\/td><\/tr><tr><td><p>High-intensity interval training (HIIT) (1\u20132 times per week).<\/p><\/td><td><p>Rapidly improves cell response to insulin, particularly effective in overweight women.<\/p><\/td><\/tr><tr><td><p>Yoga, breathing exercises, meditation.<\/p><\/td><td><p>Indirectly reduces insulin levels by lowering stress hormones (cortisol).<\/p><\/td><\/tr><tr><td><p>Long cardio without rest (60 minutes or more).<\/p><\/td><td><p>If overdone, it can raise cortisol levels, and chronically elevated cortisol can promote insulin resistance.<\/p><\/td><\/tr><tr><td><p>Sedentary lifestyle<\/p><\/td><td><p>Promotes insulin resistance, fat accumulation, and risk of type 2 diabetes.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>How can physical activity affect thyroid hormone levels?<\/h2><p>Physical activity affects thyroid hormone levels indirectly.<\/p><p>However.<\/p><p>Regular, wisely tailored physical activity can be very important in cases of both <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hypothyroidism\" target=\"_blank\" rel=\"noopener\">hypothyroidism<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hyperthyroidism\" target=\"_blank\" rel=\"noopener\">hyperthyroidism<\/a>.<\/p><table><thead><tr><td><p style=\"text-align: center;\"><strong>Physical activity<\/strong><\/p><\/td><td style=\"text-align: center;\"><p><strong>Intensity<\/strong><\/p><\/td><td><p style=\"text-align: center;\"><strong>Effect on thyroid hormones<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p>Moderate aerobic exercise (walking, Nordic walking, slow running).<\/p><\/td><td><p style=\"text-align: center;\">50\u201370% of <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/your-most-suitable-heart-rate-zone\/\">maximum heart rate (MHR).<\/a><\/p><\/td><td><p>It may slightly increase <a href=\"https:\/\/en.wikipedia.org\/wiki\/Triiodothyronine\" target=\"_blank\" rel=\"noopener\">T3<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Thyroxine\" target=\"_blank\" rel=\"noopener\">T4<\/a>, improve metabolism, and reduce symptoms of hypothyroidism.<\/p><\/td><\/tr><tr><td><p>Strength training.<\/p><\/td><td><p style=\"text-align: center;\">Moderate\u2013high.<\/p><\/td><td><p>It helps increase muscle mass and improves <a href=\"https:\/\/en.wikipedia.org\/wiki\/Thyroid-stimulating_hormone\" target=\"_blank\" rel=\"noopener\">TSH<\/a> regulation and metabolic indicators.<\/p><\/td><\/tr><tr><td><p>Yoga, stretching and breathing exercises.<\/p><\/td><td><p style=\"text-align: center;\">Low<\/p><\/td><td><p>Reduces cortisol levels, indirectly improving thyroid function, especially in autoimmune disorders (such as <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/hashimotos-disease\/symptoms-causes\/syc-20351855\" target=\"_blank\" rel=\"noopener\">Hashimoto&#8217;s disease<\/a>).<\/p><\/td><\/tr><tr><td><p>Very intense or prolonged cardio without rest<\/p><\/td><td><p style=\"text-align: center;\">High (&gt;75% of maximum heart rate, &gt;60 min)<\/p><\/td><td><p>May reduce T3 levels, especially in combination with calorie deficiency, causing the body to &#8220;slow down&#8221; metabolism.<\/p><\/td><\/tr><tr><td><p>Sedentary lifestyle<\/p><\/td><td><p style=\"text-align: center;\">\u2014<\/p><\/td><td><p>Slows down metabolism, increases TSH levels, and may contribute to hypothyroidism or its exacerbation.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>The biochemical mechanisms are briefly as follows:<\/p><ul><li>Moderate exercise stimulates the hypothalamus and pituitary gland \u2192 increases TSH levels, which promotes the release of T3 and T4.<\/li><li>Overexertion + stress + calorie deficit \u2192 reduces active T3 levels \u2192 slower metabolism.<\/li><li>Yoga and stress reduction \u2192 lower cortisol levels \u2192 less impact on TSH imbalance.<\/li><\/ul><pre>\u00a0<\/pre><h2>How can physical activity affect sex hormone levels?<\/h2><p>The main sex hormones whose levels we can influence through physical activity are:<\/p><ul><li>Testosterone \u2013 important not only for men, but also for women (read more about testosterone for women here). It affects muscle growth, sex drive, and energy levels.<\/li><li>Progesterone is important for women, balances estrogen, and is responsible for the menstrual cycle, pregnancy, and mood.<\/li><li>Estrogen is important for women&#8217;s reproductive health, bone density, skin, mood, and metabolism.<\/li><\/ul><table><thead><tr><td><p style=\"text-align: center;\"><strong>Physical activity<\/strong><\/p><\/td><td style=\"text-align: center;\"><p><strong>Intensity<\/strong><\/p><\/td><td style=\"text-align: center;\"><p><strong>For men, Testosterone<\/strong><\/p><\/td><td style=\"text-align: center;\"><p><strong>For women, Progesterone<\/strong><\/p><\/td><td><p style=\"text-align: center;\"><strong>For women, Estrogen<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p>Strength training (short, intense).<\/p><\/td><td><p style=\"text-align: center;\">High (70\u201390% of MHR).<\/p><\/td><td><p>Temporarily increases testosterone levels (especially compound exercises).<\/p><\/td><td><p>Stabilises progesterone levels (if you&#8217;re not overworked).<\/p><\/td><td><p>Can increase estrogen levels (if training is moderate and regular).<\/p><\/td><\/tr><tr><td><p>Moderate aerobic exercise (walking, Nordic walking).<\/p><\/td><td><p style=\"text-align: center;\">Moderate (50\u201370% of MHR).<\/p><\/td><td><p>Little change.<\/p><\/td><td><p>Balances progesterone levels (reduces stress hormones).<\/p><\/td><td><p>Maintains estrogen levels in balance, especially useful during <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/menopause-and-weight-gain\/\">premenopause<\/a>.<\/p><\/td><\/tr><tr><td><p>Long-term intense cardio (&gt;60 min., without rest).<\/p><\/td><td><p style=\"text-align: center;\">High<\/p><\/td><td><p>Decreases testosterone levels (if training duration and intensity are excessive).<\/p><\/td><td><p>Reduces progesterone levels (due to cortisol increase).<\/p><\/td><td><p>Reduces estrogen levels (especially with low body fat % and overtraining).<\/p><\/td><\/tr><tr><td><p>High-intensity interval training (HIIT).<\/p><\/td><td><p style=\"text-align: center;\">High, short-term<\/p><\/td><td><p>Increases testosterone levels.<\/p><\/td><td><p>Supports hormonal balance<\/p><\/td><td><p>The effect depends on stress adaptation \u2013 useful in small doses.<\/p><\/td><\/tr><tr><td><p>Yoga, stretching, and breathing exercises.<\/p><\/td><td><p style=\"text-align: center;\">Low.<\/p><\/td><td><p>No significant effect.<\/p><\/td><td><p>Reduces the effects of stress \u2192 improves progesterone levels.<\/p><\/td><td><p>Indirectly helps balance estrogen levels (reduces cortisol levels).<\/p><\/td><\/tr><tr><td><p>Overtraining without recovery.<\/p><\/td><td><p style=\"text-align: center;\">Chronically high<\/p><\/td><td><p>A decrease in testosterone and a lower libido.<\/p><\/td><td><p>Progesterone decline, PMS, cycle disorders.<\/p><\/td><td><p>Decrease in estrogen \u2192 irregular cycle, decrease in bone density.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>In other words, you need to train wisely, not harder, but smarter.<\/p><p>The formula for sex hormone balance is: moderate exercise + a <a href=\"https:\/\/dietsabc.com\/en\/diets\/balanced-nutrition-and-diets\/\">balanced diet<\/a> + rest (quality sleep and sufficient time for recovery).<\/p><pre>\u00a0<\/pre><h2>Key takeaway<\/h2><p>Our hormones directly affect how our body functions \u2013 how we feel, sleep, and even think.<\/p><p>And.<\/p><p>Physical activity is one of the most effective and natural tools for reducing stress hormone levels, improving sex hormone balance, activating metabolism, and reducing the risk of chronic diseases&#8230; In other words, how to make us healthier and feel better overall.<\/p><p>At the same time.<\/p><p>Excessive physical activity can do us more harm than good.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/overtraining-syndrome\/\">Read HERE to learn what happens to us when we exercise too much.<\/a><\/p><p>Remember that the best results can be achieved by combining moderate physical activity with a balanced diet, sufficient rest, and healthy sleep.<\/p><pre>\u00a0<\/pre><p>Eat delicious, eat balanced, move, and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e67477b elementor-widget elementor-widget-toggle\" data-id=\"7e67477b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2121\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2121\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2121\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2121\"><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK574539\/\" target=\"_blank\" rel=\"noopener\">Physiology, Appetite And Weight Regulation<\/a><\/p><p><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1010858\/full\" target=\"_blank\" rel=\"noopener\">Levels of hormones regulating appetite and energy homeostasis in response to a 1.5-Year combined lifestyle intervention for obesity<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/am\/pii\/S0889855323000304\" target=\"_blank\" rel=\"noopener\">Appetite, energy expenditure and the regulation of energy balance<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306453021002109\" target=\"_blank\" rel=\"noopener\">The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11591795\/\" target=\"_blank\" rel=\"noopener\">How Does Physical Activity Modulate Hormone Responses?<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10347535\/\" target=\"_blank\" rel=\"noopener\">Women&#8217;s health, hormonal balance, and personal autonomy<\/a><\/p><p><a href=\"https:\/\/www.mdpi.com\/2673-4184\/3\/3\/33\" target=\"_blank\" rel=\"noopener\">Reproductive Hormones and Female Mental Wellbeing<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0018506X1530204X\" target=\"_blank\" rel=\"noopener\">A review of human male field studies of hormones and behavioral reproductive effort<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6602143\/\" target=\"_blank\" rel=\"noopener\">Hormonal changes and sexual function in aging men<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3073592\/\" target=\"_blank\" rel=\"noopener\">Endocrinology of the Aging Male<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11491666\/\" target=\"_blank\" rel=\"noopener\">Hormones and Aging<\/a><\/p><p><a href=\"https:\/\/www.endocrine.org\/patient-engagement\/endocrine-library\/hormones-and-endocrine-function\/reproductive-hormones\" target=\"_blank\" rel=\"noopener\">Reproductive Hormones<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15831061\/\" target=\"_blank\" rel=\"noopener\">Hormonal responses and adaptations to resistance exercise and training<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4635995\/\" target=\"_blank\" rel=\"noopener\">Effect of physical activity on sex hormones in women: a systematic review and meta-analysis of randomized controlled trials<\/a><\/p><p><a href=\"https:\/\/www.researchgate.net\/publication\/265963595_Exercise_and_circulating_Cortisol_levels_The_intensity_threshold_effect\" target=\"_blank\" rel=\"noopener\">Exercise and circulating Cortisol levels: The intensity threshold effect<\/a><\/p><p><a href=\"https:\/\/www.researchgate.net\/publication\/228160384_Cortisol_and_physical_exercise\" target=\"_blank\" rel=\"noopener\">Cortisol and physical exercise<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18602754\/\" target=\"_blank\" rel=\"noopener\">Acute coordinative exercise improves attentional performance in adolescents<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34406407\/\" target=\"_blank\" rel=\"noopener\">Weight Loss and Exercise Differentially Affect Insulin Sensitivity, Body Composition, Cardiorespiratory Fitness, and Muscle Strength in Older Adults With Obesity<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/0026049594902593\" target=\"_blank\" rel=\"noopener\">Impact of exercise intensity on body fatness and skeletal muscle metabolism<\/a><\/p><p><a href=\"https:\/\/www.researchgate.net\/publication\/373731260_Effect_of_aerobic_training_on_depression_and_thyroid_function_in_treated_hypothyroid_women\" target=\"_blank\" rel=\"noopener\">Effect of aerobic training on depression and thyroid function in treated hypothyroid women<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1877117315001337\" target=\"_blank\" rel=\"noopener\">Exercise and the Regulation of Endocrine Hormones<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37659172\/\" target=\"_blank\" rel=\"noopener\">Effects of aerobic, resistance, and combined training on thyroid function and quality of life in hypothyroidism.<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6432374\/\" target=\"_blank\" rel=\"noopener\">The thyroid function in young men during prolonged exercise and the effect of energy and sleep deprivation<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19960886\/\" target=\"_blank\" rel=\"noopener\">Hormonal and metabolic effects of nutrition in athletes<\/a><\/p><p><a href=\"https:\/\/bjgp.org\/content\/57\/545\/1000\" target=\"_blank\" rel=\"noopener\">On the diagnosis of subclinical hypothyroidism<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25365337\/\" target=\"_blank\" rel=\"noopener\">Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16380698\/\" target=\"_blank\" rel=\"noopener\">Exercise intensity and its effects on thyroid hormones<\/a><\/p><p><a href=\"https:\/\/www.researchgate.net\/publication\/12440428_Hormonal_responses_to_high-_and_moderate-intensity_strength_exercise\" target=\"_blank\" rel=\"noopener\">Hormonal responses to high- and moderate-intensity strength exercise<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/biomedgerontology\/article-abstract\/57\/4\/B158\/600124\" target=\"_blank\" rel=\"noopener\">Hormonal Responses to Endurance and Resistance Exercise in Females Aged 19\u201369 Years<\/a><\/p><p><a href=\"https:\/\/books.google.lv\/books\/about\/Cracking_the_Metabolic_Code.html?id=zzDE_fraj8IC&amp;redir_esc=y\" target=\"_blank\" rel=\"noopener\">Cracking the Metabolic Code: 9 Keys To Optimal Health<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1124c437 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1124c437\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6f8e594f\" data-id=\"6f8e594f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6999c4d9 elementor-widget elementor-widget-image\" data-id=\"6999c4d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" 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role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-411b77a3\" data-id=\"411b77a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1304e4a6 elementor-widget elementor-widget-heading\" data-id=\"1304e4a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-415ecea4 elementor-widget elementor-widget-facebook-page\" data-id=\"415ecea4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b8c6b62 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b8c6b62\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-44901674\" data-id=\"44901674\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-576d63c7 elementor-widget elementor-widget-post-navigation\" data-id=\"576d63c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/post-holiday-diet\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Post-holiday diet<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a 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class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18d67c11 elementor-widget elementor-widget-heading\" data-id=\"18d67c11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1343e3b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1343e3b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5c95e1bd\" data-id=\"5c95e1bd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-68f61bc1 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"68f61bc1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-15610 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-pareizs-uzturs tag-labakie-skiedrvielu-avoti tag-skiedrvielu-nozime\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Labakie-skiedrvielu-avoti-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15611\" alt=\"The best sources of fiber\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Labakie-skiedrvielu-avoti-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Labakie-skiedrvielu-avoti.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\">\n\t\t\t\tThe best sources of fiber\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Eat more fiber - one of the most common recommendations of nutritionists. But do you know what fiber is and why it is needed?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\" aria-label=\"Read more about Lab\u0101kie \u0161\u0137iedrvielu avoti\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-29299 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi tag-ka-novertet-veselibu\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-assess-your-health\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-29297\" alt=\"How to assess your health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/09\/Ka-novertet-avu-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-assess-your-health\/\">\n\t\t\t\tHow to assess your health?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to get a true picture of your health? How to assess your physical, mental and emotional health? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-assess-your-health\/\" aria-label=\"Read more about K\u0101 nov\u0113rt\u0113t savu vesel\u012bbu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-30546 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-carnivore-dieta tag-dietas tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/carnivore-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/03\/Carnivore-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-30549\" alt=\"Carnivore diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/03\/Carnivore-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/03\/Carnivore-dieta-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/03\/Carnivore-dieta.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/carnivore-diet\/\">\n\t\t\t\tCarnivore diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How does the Carnivore diet work? Can it help you lose weight? Meal plan, list of products and what else you need to know about it.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/carnivore-diet\/\" aria-label=\"Read more about Ga\u013cd\u0101ju jeb Carnivore di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18356 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-veseligs-uzturs tag-sporta-uzturs tag-uztura-plans tag-uzturvielas\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/sports-nutrition\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Sporta-uzturs-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18357\" alt=\"Sports nutrition\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Sporta-uzturs-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Sporta-uzturs-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Sporta-uzturs.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/sports-nutrition\/\">\n\t\t\t\tSports nutrition\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Nutrition is a key component of athletic performance. How does sports nutrition differ from the usual? How does it help to develop strength, endurance, and speed?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/sports-nutrition\/\" aria-label=\"Read more about Sporta uzturs\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5092a75a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5092a75a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7cdfaeec\" data-id=\"7cdfaeec\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1761459d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1761459d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7c0cd2f8\" data-id=\"7c0cd2f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-65f6b0c3\" data-id=\"65f6b0c3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What role do hormones play at different stages of our lives, and how do they affect us? Which physical activities increase and which decrease the levels of various hormones in our bodies?<\/p>","protected":false},"author":25,"featured_media":31553,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87,27],"tags":[219],"class_list":["post-31552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svara-samazinasana","category-dietas","tag-hormoni"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/31552","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=31552"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/31552\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/31553"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=31552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=31552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=31552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}