Balance Your Hormones Through Diet
Rebalance your hormones naturally. Diet and lifestyle.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Hormones and nutrition
Our hormones are made from the nutrients we consume. Steroid hormones (estrogen, testosterone, cortisol) are derived from cholesterol. Thyroid hormones require iodine. A deficient or unbalanced diet can disrupt hormone production.
The importance of healthy fats
Fats are essential for hormone production. Diets too low in fat can disrupt menstrual cycles and reduce testosterone. Aim for 25-35% of your calories from fats, prioritizing healthy sources: avocados, olive oil, nuts, fatty fish.
Limiting endocrine disruptors
Certain substances mimic or block our natural hormones. In food, limit pesticides (prefer organic when possible), reduce food plastics, avoid heating food in plastic. Parabens and BPA are particularly problematic.
Cruciferous vegetables for balance
Broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds (indole-3-carbinol, DIM) that help the liver metabolize estrogen. A daily serving can promote better estrogen/progesterone balance.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Balancing Hormones Naturally
Hormonal balance is fundamental for energy, mood, weight, fertility, and overall health. Diet plays a key role in hormone production and metabolism.
Essential Nutrients
Healthy Fats
Steroid hormones (estrogen, progesterone, testosterone, cortisol) are made from cholesterol.
Sources to prioritize:
- Avocados
- Extra virgin olive oil
- Walnuts and almonds
- Fatty fish (salmon, sardines)
- Flax and chia seeds
To limit:
- Refined vegetable oils (sunflower, corn)
- Trans fats (fried foods, industrial pastries)
Quality Protein
Proteins provide the amino acids necessary for hormone synthesis and blood sugar stability.
Needs: 1-1.5g per kg of body weight Sources: eggs, fish, poultry, legumes, tofu
Fiber
Fiber helps the liver eliminate excess hormones and feeds the gut microbiome that participates in hormone metabolism.
Goal: 25-35g per day Sources: vegetables, fruits, whole grains, legumes
Foods Beneficial for Hormone Balance
Cruciferous Vegetables
| Vegetable | Active Compounds | Benefit |
|---|---|---|
| Broccoli | Sulforaphane, DIM | Estrogen metabolism |
| Cauliflower | Indole-3-carbinol | Liver detoxification |
| Brussels sprouts | Glucosinolates | Estrogen balance |
Seeds for Women
Seeds can support different phases of the menstrual cycle:
- Follicular phase (days 1-14): flax and pumpkin seeds (support estrogen)
- Luteal phase (days 15-28): sunflower and sesame seeds (support progesterone)
Zinc-Rich Foods
Zinc is crucial for testosterone production and thyroid balance:
- Oysters (the richest source)
- Pumpkin seeds
- Red meat
- Chickpeas
Endocrine Disruptors to Avoid
- BPA: food plastics, cans with epoxy lining
- Pesticides: prefer organic for the most contaminated fruits/vegetables
- Parabens: cosmetics, some processed foods
- Phthalates: soft plastics, food packaging
Practical tips:
- Never heat food in plastic
- Prefer glass or stainless steel containers
- Rinse fruits and vegetables
Mistakes to Avoid
- Very low-fat diets: disrupt hormone production
- Severe calorie restriction: can stop periods and lower thyroid function
- Excess processed soy: isolated soy protein, supplements
- Ignoring sleep: sleep deprivation unbalances all hormones
Why Voical Can Help You
Tracking your meals with Voical helps you ensure you’re consuming enough healthy fats and protein to support hormone production. The app helps you maintain a healthy calorie balance without excessive restriction that could disrupt your hormones.