10/06/2026
Simple, balanced meals that combine protein, fibre rich veggies and healthy fats help support stable energy, blood sugar regulation and your hormones.
Steroid hormones (oestrogen, progesterone and testosterone) are synthesised from cholesterol, making dietary fat an important contributor to hormone production and regulation.
While the body produces its own cholesterol, consuming adequate healthy fats support the physiological processes involved in hormone synthesis, cell signalling and metabolic function.
Sources of healthy fats:
🥑 Avocado
🫒 Extra virgin olive oil
🥜 Nuts and nut butters
🌰 Seeds (flax, chia, pumpkin, sunflower)
🐟 Oily fish (salmon, mackerel, sardines)
🥚 Egg yolks
🥥 Coconut products
Research has shown that prolonged low fat diets can negatively affect menstrual and reproductive function, particularly in active women and where energy availability is low.
Healthy fats also support:
✨ Cell membrane health
✨ Brain and nervous system function
✨ Inflammation
✨ Blood sugar regulation
✨ Nutrients - vitamins A, D, E, and K
When fat intake is consistently too low, this may contribute to:
⚡ Irregular or absent menstrual cycles
⚡ Reduced exercise recovery and performance
⚡ Low energy availability and fatigue
⚡ Increased hunger and cravings
⚡ Dry skin and hair
Here’s the simple food framework I use with my clients:
Start with a good quality protein source. Chicken, turkey, red meat, fish, eggs, organ meats or tofu.
Add plenty of colourful, fibre rich veggies.. think, the rainbow.
Carb’s are your body’s main fuel source. Good options include sweet potatoes, oats, rice, quinoa, beans & lentils and wholegrains.
Finish with a source of healthy fats such as avocado, olive oil, nuts, seeds, cheese, oily fish or eggs.
Building your plate this way can help support energy, performance, blood sugar balance and hormone health.
DM me for more information 🥑🫒🐟
