The conversation on the tip of everyone’s tongue, so let’s talk about it!
And we did - check out the livestream above!
Here’s What We Discussed
Avoid Drastic Calorie Cuts
Why it matters: A steep calorie deficit (too few calories) can throw your hormones out of balance, especially those that regulate your metabolism, hunger, and reproductive health, like insulin, leptin, and estrogen. This can lead to issues like irregular periods, thyroid dysfunction, and loss of fertility.
How to do it: Instead of drastically slashing calories, aim for a modest deficit—200-300 calories below your maintenance level. This is enough to support gradual weight loss without stressing your body or disrupting hormones.
Prioritize Protein
Why it matters: Protein helps preserve lean muscle mass while you’re in a deficit, which is important for keeping your metabolism healthy. It also supports hormone production, including reproductive hormones like estrogen and progesterone.
How to do it: Include a source of protein in every meal—think lean meats, fish, eggs, or plant-based options like beans. Aim for about 0.8 to 1 gram of protein per pound of body weight.
Don’t Skimp on Healthy Fats
Why it matters: Fats are essential for hormone production, especially sex hormones like estrogen and progesterone. Low-fat diets can disrupt your hormonal balance, affecting fertility and your menstrual cycle.
How to do it: Include healthy fats like avocado, olive oil, ghee, nuts, seeds, and fatty fish in your diet. These fats support hormone production while keeping you satiated.
Eat Enough Carbohydrates
Why it matters: Carbs fuel your body and support thyroid function, which regulates metabolism. Extremely low-carb diets can lower leptin, a hormone that tells your body you’re full and that you have enough energy. Low leptin can signal the body to hold onto fat and disrupt your cycle.
How to do it: Focus on complex carbs like sweet potatoes, quinoa, brown rice, and whole grains. Carbohydrates from vegetables and fruits also provide fibre, which aids digestion and supports gut health—another factor that influences hormones.
Focus on Nutrient Density
Why it matters: When you’re in a calorie deficit, every bite counts! Your body still needs essential vitamins and minerals to keep your hormones functioning properly, so nutrient-dense foods are critical to avoid deficiencies.
How to do it: Load your plate with vegetables, fruits, lean proteins, and healthy fats. Nutrient-packed foods like leafy greens, berries, salmon, and seeds can help your body thrive while in a deficit.
Prioritize Sleep
Why it matters: Lack of sleep and chronic stress can raise cortisol levels, which can disrupt other hormones, like insulin and estrogen, leading to fat storage (especially around the belly) and menstrual irregularities.
How to do it: Aim for 7-9 hours of sleep per night, and incorporate stress management techniques like meditation, deep breathing, or yoga to keep cortisol in check.
Exercise Smart
Why it matters: Over-exercising while in a calorie deficit can further stress your body, elevating cortisol and causing muscle breakdown. Hormones like estrogen can be suppressed, leading to cycle irregularities.
How to do it: Focus on a mix of strength training (to preserve muscle mass) and low-intensity cardio like walking or swimming. Avoid excessive high-intensity workouts if you’re already feeling fatigued.
Monitor Your Cycle
Why it matters: Your menstrual cycle is a key indicator of your hormonal health. If your cycle becomes irregular or you stop menstruating altogether, it’s a sign that your calorie deficit or overall stress levels are too high.
How to do it: Track your period regularly and pay attention to any changes in cycle length, flow, or PMS symptoms. If you notice irregularities, consider increasing your calorie intake or reducing your exercise intensity.
Special thank you
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