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When it comes to a jack-of-all trades macronutrient, protein is a standout performer. It plays a role in tissue + muscle building, bone strength, blood sugar regulation and improved immunity. But did you know that the amount of protein you eat also impacts the health of your hormones? It’s true!
So how exactly does protein impact hormone health [specifically sex hormones]?
it helps the liver detoxify estrogen [supplying the enzymes necessary to do this!]
how this impacts you: reduced risk of estrogen-associated cancers and lower incidence of estrogen dominance
it creates smaller “transport” proteins to bind to estrogen and remove them from circulation
how this impacts you: lower incidence of estrogen dominance, improved symptoms of endometriosis, uterine fibroids + PCOS
it balances the ratios between estrogen and progesterone
how this impacts you: reduced PMS, improved blood sugar regulation
it provides the building blocks necessary for estrogen production
how this impacts you: improved moods, overall hormone balance
How much protein do I actually need per day?
The amount of protein we need per day depends on weight, age and activity level. Our recommended range is 0.5 g - 0.7 g protein / lb body weight. If you fall under any of the following categories, it is best to shoot for the upper end of this range:
if you exercise > 1 hour per day
if you are post-menopausal
if you had a recent surgery, illness or burn
If you are actively trying to lose weight, we recommend sticking to the lower end of this range to nurture the needs of your current body, while adjusting accordingly as you lose weight.
How do I know if I am eating enough protein?
While we don’t advocate for consistent tracking, it can be helpful to track your protein intake initially to help understand your baseline. To try this out, consider tracking only the foods you eat that have protein in them for 1 week using a tracking software like Cronometer. After tracking for 1 week, calculate a daily average to get an overall idea of how much protein you are eating per day.
How do I increase my protein intake?
If you find you are not eating enough protein, consider these simple ways to weave protein into your day:
pack clean meat sticks as a to-go protein snacks [i.e EPIC snack strips]
add collagen peptides to your coffee, tea or smoothie
pair proteins together [i.e eggs + cottage cheese, tofu + edamame, etc]
aim to consume ≥ 25 g protein per meal
How will I feel when I’m eating enough protein?
Protein impacts our well-being in a tangible way. When you are eating enough protein, you will feel:
satiated
lower sugar cravings
clearer mind
more energy
hormonally balanced!
This is just a sample of the topics we cover with our online membership, The Table, a community of women seeking to optimize their wellness. Not only do we discuss how to eat to support your hormone health, we also discuss how to live according to your cycle [or lack thereof] to add an extra layer of personalization. Click here to join the waitlist for our upcoming quarter and see what all the hype is about!
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