Top 5 Functional Nutrition Tips for Healthy Hormones, Energy and Weight
11
October, 2024
Our nutrition has a huge impact on our ability to lose weight!
First, let’s break the myth that calories alone will affect your weight.
What does? Calories AND your hormone levels will affect how you look, feel and function.
Let’s cover two specific hormones, Cortisol and Insulin.
Cortisol will affect how our body processes food, sugar & affects our other hormones, it’s frenemy Insulin.
Insulin is affected by how much & how often we eat + our activity level.
Elevated cortisol & insulin = recipe for fat gain or weight loss resistance.
The Good News?! We can support both cortisol AND blood sugar/insulin with our eating habits.
This means:
Eating the right type of foods
The right portions
Optimal timing
First, let’s go over a top mistake: Relying on packaged items and consuming inflammatory, processed foods that are leaving us TOXIC from the inside out.
Where To Start
Keep it simple and start swapping in QUALITY foods! This means choosing organic meats and produce, sticking to whole foods, and avoiding the top inflammatory ingredients like processed sugars, gluten, dairy and artificial sweeteners & additives.
- CHOOSE CLEAN QUALITY OPTIONS: Conventional animal, dairy & produce contains antibiotics, steroids, hormones, pesticides, heavy metals & more that all disrupt our own hormonal system!
- PROPER HYDRATION: This is very simple but plays a huge role in overall health! If dehydrated, the body can’t get rid of excess hormones & can lead to imbalances (like estrogen dominance). Drink at minimum half of your bodyweight in ounces of clean, filtered water every day.
- EAT CONSISTENTLY: Erratic eating, skipping meals, overeating/binging later puts our blood sugar, cortisol & energy levels on a rollercoaster. Eating structured meals with minimal grazing/snacking keeps insulin steady, your metabolism going & you’ll feel more satisfied, better metal clarity & less cravings.
- BALANCE YOUR MACROS: Every meal should contain PFF: Protein, Fiber & Fat. Healthy fats are required for hormone production and regulation. Great choices include wild caught seafood, raw nuts & seeds, avocado, EVOO. Fiber provides satiety & also improves detoxification & optimal digestion, both needed for hormone balance.
- MINIMIZE YOUR TRIGGERS: Be mindful of what seems to be a trigger for poor eating habits for you. Is it lack of planning, not having the right foods or snacks available, work or social environment, emotions or stress induced? It can be all of the above sometimes!
Acknowledge what can be your setbacks (even small actions) but they can be holding you back from better results and health.
Also consider little bites and snacks you have at work or from your kids’ meals, going back for seconds when you don’t really need it, or another big one…alcohol consumption!
Looking for personalized recommendations on nutrition, health and wellness, plus accountability and support? We can help!
Contact us whisperhealthnow@gmail.com to go over your health goals and schedule your complimentary Getting to Know You Call!