Are You Eating Enough?

We often hear about the importance of eating less—but what if the real key to hormonal health, energy, and fertility is actually eating enough? In today’s world, women are constantly bombarded with diet culture, weight loss tips, and conflicting messages about food. But when it comes to balancing hormones and nourishing your body, restriction is not the answer.

As a woman navigating preconception, pregnancy, or postpartum, eating enough is not just about quantity; it's about giving your body the fuel it needs to thrive. In this post, we’ll talk about the importance of eating enough for your hormones, your health, and your overall wellness—and how fueling your body can help you feel more energized, balanced, and empowered.

Why Eating Enough Is Critical for Hormonal Health

When you don't eat enough, your body doesn’t have the fuel it needs to produce the hormones required for various bodily functions. Many women—especially those in preconception, pregnancy, and postpartum—are at risk of not eating enough to meet the demands of their bodies.

What happens when you’re not eating enough?

• Cortisol (your stress hormone) rises, which can impact your other hormones, such as estrogen, progesterone, and thyroid hormones.

• Your body goes into survival mode and starts to conserve energy, making it harder to maintain energy levels and mood stability.

• Hormones like insulin and thyroid hormones become dysregulated, potentially leading to blood sugar imbalances, fatigue, and weight gain.

For fertility, hormonal balance, and overall well-being, your body requires adequate calories, protein, healthy fats, and carbohydrates to support the production of essential hormones.

How to Know If You’re Eating Enough

Many women feel like they’re doing everything right: they’re eating clean, working out, and focusing on their health. But still, they feel tired, irritable, or like something is “off.” That’s because under-eating can be incredibly sneaky. It might not always look like starvation, but even mild calorie restriction can throw off your hormones.

Here are a few signs that you might not be eating enough to support your body’s needs:

• Constant hunger or cravings, especially for sugar or carbs

• Low energy or feeling exhausted, even after a full night’s sleep

• Mood swings, irritability, or feeling anxious

• Irregular periods, or no periods at all

• Skin issues like acne, dryness, or dullness

• Cold hands and feet or feeling chilled often

• Difficulty concentrating or feeling foggy

If you’re experiencing any of these symptoms, it’s time to evaluate whether you’re truly fueling your body the way it deserves.

Eating Enough for Hormonal Balance: A Simple Guide

So, how can you make sure you’re eating enough to support your hormonal health? It’s not about counting every calorie; it’s about nourishing your body with real, whole foods that provide the necessary nutrients for your hormones to function optimally.

1. Focus on Protein at Every Meal

Protein is essential for hormone production, muscle recovery, and blood sugar regulation. It’s the building block for your body’s enzymes, immune system, and neurotransmitters (the chemicals that help with mood and energy). For hormonal health, aim to include a source of protein at every meal and snack.

Protein Sources:

• Grass-fed meats (beef, chicken, turkey)

• Wild-caught fish (salmon, sardines)

• Eggs (pasture-raised if possible)

• Tofu or tempeh (for plant-based options)

• Beans and lentils

2. Don’t Skimp on Healthy Fats

Healthy fats are crucial for the production of sex hormones like estrogen and progesterone, and they also help regulate blood sugar and keep you feeling full. Incorporate a variety of healthy fats into your meals.

Healthy Fat Sources:

• Avocados

• Olive oil

• Coconut oil

• Nuts and seeds

• Fatty fish (salmon, mackerel, sardines)

3. Embrace Carbs, Especially Fiber-Rich Ones

While low-carb diets have been popular, carbs are not your enemy—they’re an essential part of your diet for balanced hormones. In particular, fiber-rich carbs help regulate blood sugar and estrogen metabolism. Whole grains, fruits, and vegetables are your friends here!

Fiber-Rich Carb Sources:

• Sweet potatoes

• Brown rice

• Quinoa

• Oats

• Leafy greens (like kale, spinach, and collard greens)

4. Hydrate Properly

Your body’s detoxification and hormone balancing systems rely heavily on hydration. Adequate water intake is essential to help flush out toxins, regulate cortisol, and improve overall energy levels. Aim for 8-10 glasses of water per day, and consider adding electrolytes for added hydration.

Hydration Tips:

• Drink water throughout the day.

• Include herbal teas (like chamomile or peppermint) for variety.

• Consider adding fresh lemon or electrolytes to your water for additional benefits.

5. Include Nutrient-Dense Foods to Support Detoxification

Supporting your liver’s natural detoxification process is key to balancing your hormones. Cruciferous vegetables and beets are particularly beneficial as they help detoxify excess estrogen and support liver function.

Nutrient-Dense Foods for Detoxification:

• Cruciferous veggies (broccoli, cauliflower, kale, Brussels sprouts)

• Beets

• Lemon

• Cilantro

• Green tea

How to Start Eating Enough for Your Hormones

If you feel like you’ve been depriving your body of the nutrients it needs, don’t worry—you’re not alone. Here’s how to start making small, sustainable changes to nourish yourself properly:

1. Listen to Your Hunger Cues:
   If you're constantly hungry or craving sugar, your body is likely telling you it needs more food. Honor those signals and feed yourself with nourishing meals that provide balance.

2. Practice Consistency:
   Eat regularly and consistently throughout the day—especially if you’ve been skipping meals or relying on snacks to get by. Your body needs steady fuel to produce hormones and function at its best.

3. Start Small:
   If you're used to under-eating, gradually increase your portion sizes with nutrient-dense, whole foods. Small changes can make a big impact.

4. Be Kind to Yourself:
   Don’t stress about being perfect. Give yourself grace as you begin to prioritize eating enough and nourishing your body with the foods it craves.

Nourish Your Hormones, Nourish Yourself

Your hormones thrive when you give your body the proper fuel it needs to function. By focusing on eating enough and nourishing yourself with the right whole foods, you’re giving yourself the best chance to balance your hormones, improve your fertility, and feel more energized.

If you’re ready to dive deeper into supporting your hormonal health and would like personalized guidance, my Balanced & Blooming program is designed to help you do just that. Together, we’ll work on balancing your hormones naturally—without the confusion, overwhelm, or guesswork.

Have you been under-eating or feeling like your body needs more fuel to function properly? I’m here to help. If you're ready for a deeper, more personalized approach to hormonal health, apply for my Balanced & Blooming program today!