Aim for 1/2 – 1 cup servings of these veggies per day for most days of the week to reap their benefits.Įngaging in regular exercise can strongly influence hormonal effects. These vegetables contain a compound called Indole-3-Carbinol which has been shown to have anti-estrogenic effects and may help to balance estrogen levels in the body as well as reducing the risk of hormone-dependent cancers.
greek or skyr yogurt, cottage cheese, soy milk, tofu, tempeh, edamame, chickpeas, beans, lentils, eggs, egg-whites, nuts/ seeds Include sources of protein at each meal & snack, and make sure to spread them out throughout the day to keep your hormones in control.īest sources: grass-fed & pastured meats (chicken, turkey, beef). Numerous studies have demonstrated that increasing protein intake decreases the effect of the hunger hormone ghrelin, while increasing levels of satiety hormones PYY and GLP-1.
Getting enough protein throughout the day is extremely important as protein plays a key role in influencing the release of hormones in charge of appetite and how much you eat depending on those hunger signals. Aim to eat at regular times and avoid going too long without eating to help maintain hormonal balance and eating adequately to satisfy your body’s needs. Make sure to follow your hunger levels during the day, and eat to satisfy your natural hunger cues. On the other hand, not getting enough calories can result in heightened levels of the stress hormone cortisol, which can sometimes promote unintentional weight gain. Regularly overeating can increase your insulin levels and lower insulin sensitivity, thereby leading to metabolic issues in the long-term especially in people who are already overweight or obese. Eating too little or too much has been shown to result in hormonal shifts and possible weight issues.
Here are my top strategies.Īvoid under-eating or overeating. These basic tips above can make a world of difference. I’m constantly asked about supplements, restrictive diets, activities to achieve fitness and wellness goals, but in clients where I suspect hormone balance might be playing a role in inhibiting progress to their goals, addressing hormones is key.īut in reality, it’s more simple than diving into detoxes, a slew of supplements, etc. Our metabolism is working well, energy is balanced and we feel more ‘zen’. When our hormones are in check, it’s really no surprise that we feel our best.
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