Struggling with Hair loss?
Alright, so you’re on this weight loss journey, feeling fabulous, hitting your macros, getting those workouts in—and then, surprise! You start seeing more hair in your shower. Or maybe, you’re crushing your academic goals in college or grad school, training for that half marathon and feeling like you’re doing it all. But your body says otherwise. If you're freaking out a little about hair loss, don’t worry, you’re not alone. Hair loss is a common problem, and I'm here to break down the research for you and help you keep your hair as healthy as possible.
Telogen effluvium is the medical term for temporary hair-loss that happens when your body goes through a major stressor, like losing weight quickly. There are naturally four stages of hair growth, read more about them here. When you lose hair, your hair is in the “resting phase”, making it fall out more and grow less than usual. But don’t worry—this is usually temporary and can get better once your body adjusts.
Here are some reasons why your body may feel stressed (and what to do about it).
1. Nutritional Deficiencies
You’ve heard me say it a million times, nutrients like protein, iron, zinc, niacin, biotin, and vitamins A, D, and E are your hair’s BFFs. Without them, those little hair follicles can weaken, leading to more shedding. So if you're noticing extra strands coming out, check your plate and make sure you’re eating a good mix of these nutrients and nourishing your whole body. I also LOVE the Pure Encapsulations multivitamins, there are a few in my Fullscript. A severe calories deficit can also be contribute to HPA-Axis (stress system) dysfunction. Be sure to do a weekly calorie check if you are still learning your bodies needs. Sometimes adding in some grass-fed butter, walnuts or an Perfect Bar can be enough to get us in that sweet spot for calories.
2. Hormones on a Rollercoaster
Weight loss can mess with your hormones, and hormones love to mess with your hair. Cortisol (the stress hormone) and insulin (the blood sugar traffic guard) can start fluctuating, and even your thyroid could be impacted by weight changes. These shifts can affect hair growth, and for some people, rapid weight loss can make things a little crazy on the scalp. So, slow and steady might win the race here!
3. Physical Stress from Exercise
Don’t get me wrong—exercise is amazing. But if you’re going too hard at the gym, all that extra physical stress can impact your hair. Overdoing it can mess with your hormone levels and add to the hair loss issue. So keep moving, but listen to your body and make sure you’re not overdoing it. When I work with clients, I often guide them to do low intensity strength training, incline treadmill walking and yoga, rather than HIIT training if their stress bucket seems to be overflowing.
4. Medical Conditions and Hair Loss
If you have any underlying conditions (like thyroid issues or autoimmune disorders), weight loss can sometimes make things worse (but also could make them better, confusing, I know!). These conditions can make your hair more vulnerable, so if that’s you, join my membership for a plan that keeps both your body and hair happy.
5. Tune in to Your Emotions
Let’s be real: losing weight can be a whole, spiritual experience. The emotional ups and downs, plus big lifestyle changes, can cause stress. And as we said, when cortisol levels spike, hair loss can follow. But, it often get’s worse before it gets better. Keeping stress in check through things like mindfulness, yoga, or even a chill Netflix night can help you and your hair stay balanced.
Healing….expectations vs reality.
So, What Can You Do About It?
Balance Your Diet: Get those hair-friendly nutrients on your plate! Think shellfish, seeds, nuts, eggs, and greens like spinach. Iron and zinc are game-changers, so foods like turkey, fish, and legumes are your go-tos.
Slow and Steady Wins: Gradual weight loss is less stressful on your body—and your hair. My clients who prioritize consistent meals over excessive calorie restriction see the most stable results. If you are using weight loss medications especially — be sure you don’t CRUSH your appetite too quickly! I prefer micro-dosing these. See my other blogs for more guidance on these.
Consider Basic and Functional Tests: If hair loss is majorly stressing you out, it might be worth getting full iron, full thyroid, and micronutrient levels checked. Sometimes a little extra support is all you need. Remember, the “normal” conventional ranges aren’t always optimal. I oh-so-commonly see levels not quite where we want them (sub-optimal) for ferritin (<40), vitamin A (also low intake), TSH (<1.8 or >2.5) and insulin (>7) in those with hair loss.
Hair loss can feel like a total bummer, but it’s common and, thankfully, temporary for most people. Keep feeding your body well, listen to your hair’s needs, and make sure you’re taking care of yourself in the process. You’ve got this!
