The AadiFit Hormonal Health Fitness Plan identifies which hormonal axis may be suppressing your results—cortisol load, thyroid stress, sex-hormone imbalance, or insulin resistance—and maps training an
Get a fitness plan designed around your hormonal health. Optimise exercise and nutrition for cortisol, estrogen, testosterone and thyroid function.
Enter symptoms, lifestyle, and training patterns.
See which hormonal axis may limit results.
Adjust training and nutrition with clinician awareness.
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Screen hormonal factors affecting fat loss, muscle, and energy.
Deeper analysis and coach-level protocols for Hormonal Health Fitness Plan.
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Enter the inputs relevant to Hormonal Health Fitness Plan and generate your result in seconds.
Get a fitness plan designed around your hormonal health. Optimise exercise and nutrition for cortisol, estrogen, testosterone and thyroid function.
Your output translates data into a decision you can apply this week.
Re-run when inputs change materially or progress stalls for two weeks.
Training is one of the most powerful hormonal signals available. Resistance training raises testosterone and growth hormone acutely. Chronic overtraining elevates cortisol and suppresses the HPG axis, reducing testosterone and oestrogen. The key is matching training volume and intensity to your current hormonal state, not pushing harder when markers are already stressed.
Heavy compound lifts (squats, deadlifts, rows) produce the strongest testosterone and growth hormone response. Low-intensity steady-state cardio helps lower cortisol when stress is high. High-intensity interval training works well for insulin sensitivity but can worsen cortisol overload if volume is too high. This tool maps your hormonal profile to the right training emphasis for your situation.
Exercise can significantly improve hormonal markers, but it cannot replace clinical treatment for diagnosed conditions. Resistance training is well-evidenced for improving insulin sensitivity and supporting testosterone in range. For thyroid, sex hormone, or adrenal conditions confirmed by bloodwork, work with a clinician alongside any training changes. This tool is an educational guide, not a diagnosis or treatment.
Chronically elevated cortisol increases fat storage around the abdomen, breaks down muscle tissue, suppresses testosterone, and blunts insulin sensitivity. It is one of the most common hidden reasons people plateau despite consistent training and a calorie deficit. Reducing training volume, improving sleep, and managing stress load are often more effective than adding more sessions.
Common signs include: strength plateauing despite consistent training, persistent fatigue that does not improve with rest, fat gain around the abdomen despite a calorie deficit, slow recovery between sessions, low motivation or mood, and disrupted sleep. If three or more of these are present, hormonal profiling through bloodwork and this assessment tool is a useful starting point.