How to Maximize Nutrition to Support Healthy Hormones


Three Macronutrients:

1. Fat

2. Carbohydrates

3. Protein


Maximize Nutrition with Fat!

  • Hormones are produced from fat, so including healthy fats into your diet is crucial for hormone health!

  • The quality of fat matters! Organic, Non GMO, Grass-Fed

  • Omega 3 & Omega 6: We need both in order to reduce inflammation

  • Omega 3 and Omega 6 examples: Salmon, flaxseeds, chia seeds, walnuts, pumpkin seeds, sunflower seeds, pine nuts, pistachios, evening primrose oil, hempseeds, grapeseed oil

  • Be mindful of harmful fats!

* Processed oils and roasted nuts can increase inflammation and cause disruptions and complications with estrogen levels in the body

* Commercial baked goods and fried foods can disrupt sex hormones, interfere with infertility, and increase inflammation

  • A diet that includes more monounsaturated fats, such as avocado, olive oil, and full-fat dairy, has the potential the lower the risk of infertility

Maximize Nutrition with Carbs

  • Energy source in the body

  • Best sources include: vegetables, whole fruits, potatoes, squash, green bananas, legumes, peas, beans, quinoa, rice, buckwheat, amaranth, and millet

Maximize Nutrition with Protein

  • Balances hormones through arginine, which slows insulin

  • Protein quality matters!

* look for animal protein, such as grass-fed meat, pasture-raised eggs, and organic vegetables

* If eating plant protein, look for complete protein that contain all eight amino acids, such as spirulina, hemp, organic soy, quinoa, lentils, buckwheat, and amaranth

* Incomplete proteins when combined with another plant protein can become complete, such as brown rice, peas, chickpeas, and tahini

* Soaking, fermenting, heating, sprouting, and milling/grinding plant proteins will help improve digestion

* Protein quantity is based on the individual as well as the activity level

* Too much protein can damage kidneys and increase body fat

* Too little protein can decrease hormone production and stimulate stress response

0 views