THE NUTRIENT YOUR HORMONES NEED TO THRIVE!

You need protein for a healthy menstrual cycle… it really is that simple, but this is one of the biggest things I see women get wrong as a holistic hormone coach

Skimping on the protein, especially at breakfast can cause hormonal havoc, driving up the cortisol levels and dysregulating your blood sugar levels. This is also why skipping breakfast altogether also isn’t helpful (I’m looking at you intermittent fasting).

Ideally, you’re aiming for at least 1.5g/kg ideal body weight per day at an absolute minimum. Tbh, I actually have my clients on a fair bit more than that, but it is a good starting point.

SO WHY IS PROTEIN SO IMPORTANT FOR OUR HORMONES?

Proteins are the building blocks of life, and when it comes to your menstrual health, they act as key players in maintaining hormonal balance and overall well-being.

Adequate protein intake provides the amino acids necessary for hormone synthesis (making your hormones), helping regulate the delicate dance of estrogen and progesterone throughout your cycle.

This not only aids in a smoother menstrual experience but also contributes to mitigating common issues like irregular periods and hormonal fluctuations.

Furthermore, proteins are your allies in managing energy levels and preventing blood sugar spikes.

Stable blood sugar is a cornerstone of hormonal harmony, promoting a more predictable and comfortable menstrual cycle.

Use any of the examples below as a great foundation for making sure you get at least 30g of protein with your main meals (and yes ladies, I know 5 eggs is a lot! But one egg only has about 6g of protein)

Make protein a centrepiece of your meals, add some leafy greens and the rest tends to sort itself out!

30g of protein looks like 👇🏽

🥚 5 eggs
🍗 100g (3.5 oz) turkey
🍖 100g (3.5 oz) chicken breast
🥩 115g (4 oz) eye fillet steak
🥩 130g (4.5 oz) sirloin steak
🍣 150g (5.3 oz) salmon
🍨 285g (10 oz) greek yoghurt

*free range/organic where possible to minimise the amount of synthetic and added hormones

What is your favourite protein source? Let me know in the comments below.

P.S. Want support in mapping out your meals so you get enough protein every day, click here to chat with me about supporting your hormone health through balanced nutrition and lifestyle!