To maintain hormonal balance and metabolic health, the classic 'eat less, move more' approach is insufficient or even counterproductive. One should prioritize a diet rich in healthy fats, protein, and especially fiber, while avoiding sacrificing the latter in favor of an excess of protein.

noli's read

The recommendation not to exhaust oneself with exercise while in a caloric restriction is validated by science: a consensus from the Endocrine Society (2017) confirms that a severe energy deficit directly disrupts hormones related to fertility and vitality. Furthermore, healthy fats are essential as they serve as building blocks for hormones, while fiber supports the estrobolome (the gut bacteria that regulate estrogen), as highlighted in an observational study published in The Journal of Nutrition. However, the claim that sacrificing fiber for protein is the current 'biggest mistake' among women is more of an expert opinion and lacks comprehensive comparative data. Nevertheless, the approach of nourishing the body to stabilize hormones rather than imposing intense physical stress on it rests on very solid biological foundations.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015