Proteins

Nutrition doesn’t need to be complicated. In fact, I think we’ve overcomplicated it — with all the information out there about what to eat, what not to eat, how to eat, when to eat… it can get overwhelming. But in reality, it’s actually quite simple. After years of working with women — and experimenting on myself — this is the conclusion I’ve come to. The simplest, most effective approach for hormonal health is about consistency and balance. If we want to send our body the message of safety — the foundation of hormonal balance — we need to nourish it adequately and regularly. When the body feels safe and well-fed, it naturally lets go of stress, optimizes hormone production, and even releases excess weight over time — without us needing to biohack our way through life. So here’s the simple recommendation: three balanced meals a day, with snacks if needed. Whether or not you include snacks depends on your blood sugar balance and how long you go between meals. Some women do well with three main meals — others feel better adding a mid-morning or mid-afternoon snack. The key is that every meal should include protein, carbohydrates, and healthy fats in balance. Let’s start with protein, because it’s especially important for women in midlife. You’ve probably heard a lot of buzz around protein — and it’s true, we need it. Protein is the body’s building block. It helps preserve muscle mass, which becomes increasingly important as we age, and it supports hormonal balance in several ways: Progesterone is carried in the blood via albumin, which is a protein. The thyroid needs adequate protein for optimal function, particularly for converting T4 to T3 (the active thyroid hormone). The liver also requires protein to process hormones efficiently and maintain metabolic health. So yes — protein is essential. But it must be balanced with carbohydrates. Protein helps lower blood sugar, while carbohydrates raise it. When eaten together, they stabilize blood sugar — which means less cortisol, fewer energy crashes, and better progesterone balance. Now, let’s talk about protein sources. From what I’ve seen in my practice — and in my own health — including some animal protein is incredibly beneficial for most women. We are omnivores by design, and animal proteins tend to be more complete and bioavailable. Here are some of the best sources: Eggs — especially the yolks, rich in choline and retinol, which help convert cholesterol into progesterone. Fish and seafood — packed with zinc and minerals that support gut health and hormone function. Oysters, prawns, and white fish are wonderful choices. Dairy (if tolerated) — yogurt, cheese, cottage cheese, and fermented options like kefir or ricotta provide calcium, potassium, and easily absorbed protein. If you struggle with dairy, it may signal a sluggish thyroid or digestive imbalance, which can often be addressed. Organic poultry or grass-fed red meats — like beef or venison. Try to include collagen-rich cuts — think slow-cooked meats, bone broths, oxtail, or beef cheeks. These traditional cuts provide gelatin and help reduce inflammation. Organ meats — such as liver, once a week if possible. They’re nature’s multivitamin and incredibly nutrient dense. What I recommend limiting: Non-organic pork — often higher in inflammatory fats. Beans and lentils — unless soaked and well-cooked; they can be hard to digest and are more carbohydrate than protein. Soy — unless part of your traditional cuisine and eaten in small, fermented forms like miso or tempeh. Modern processed soy products (soy milk, soy burgers, protein isolates) can disrupt thyroid function and estrogen balance. Processed vegan or plant-based protein powders — often filled with additives and emulsifiers that irritate the gut. If you need a milk alternative, coconut milk is the most stable and gentle on digestion. Almond or oat milks tend to contain gums, seed oils, and fillers that are more inflammatory. The big takeaway: prioritize real, whole-food sources of protein and include them at every meal. Most women underestimate how much protein they actually need — especially if they’re active or exercising. Aim for at least 30 grams of protein in your breakfast, and make sure each meal includes protein alongside good carbs and fats. That’s the foundation for steady blood sugar, calm hormones, and sustained energy throughout the day. Next, we’ll look at carbohydrates — why they’re just as important and how to choose the right ones.