Episode 355: The #1 Nutrition Shift Most Women Overlook for Hormone Health
Listen on Apple Podcasts | Listen on Spotify
If you've ever wondered how to truly support your hormones without falling into diet culture traps, Erin is breaking down the three “big boulders” of hormone-supportive nutrition: eating enough food, prioritizing protein, and adding variety to your meals. She explains why a caloric deficit isn’t always the answer (especially for women!) and how being well-fed sends powerful safety signals to the body that support ovulation, progesterone production, and overall hormonal balance.
You’ll also learn why balanced blood sugar is non-negotiable, how modern weight loss trends like Ozempic and other GLP-1 peptides could have unintended consequences, and how strength training can buffer against hormonal shifts during perimenopause and menopause. Plus, she shares her free downloadable Hormone Food Guide to help you put it all into practice.
In This Episode:
Why hormones are often the effect, rather than the root cause of health issues [01:35]
How food influences blood sugar, liver health, and inflammation [02:25]
Erin introduces "Your Hormone Revival," a program designed to simplify hormone health and address root causes with a holistic approach [05:02]
The most crucial nutrients for hormonal balance, including B vitamins, vitamin C, and magnesium [14:50]
How consuming enough food and maintaining balanced meals signals safety to your body [24:25]
The long-term health consequences women face, and concerns for the rampant use of GLP-1s like Ozempic [25:48]
Resources mentioned:
Erin’s FREE Hormone Food Guide
Organifi supplement powder (save 20% on your order with code FUNK)
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Kion Aminos (Get 20% off monthly orders and 10% off one time orders)
Bon Charge (Use code FUNK to save 15%)
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Erin Holt [00:00:00]:
Being well fed is a safety signal. That abundant harvest is a safety signal for those of us who are still ovulating and menstruating. In order to produce progesterone, we need to ovulate. In order to ovulate, our body has to feel safe enough to do so. In order to feel safe, your body needs appropriate fuel. I'm Erin Holt, and this is the Functional Nutrition Podcast, where we lean into intuitive functional medicine. We look at how diet, our environment, our emotions, and our beliefs all affect our physical health. I've got over a decade of clinical experience, and because of that, I've got a major bone to pick with diet, culture and the conventional healthcare model.
Erin Holt [00:00:46]:
This show is for you. If you're looking for new ways of thinking about your health and you're ready to be an active participant in your own healing, I would love for you to follow the show, rate, review and share there, because you never know whose life you might change. Hello, friends. Today we're going to talk about food, nutrition and diet for hormone health. And the reason that I want to talk about this is because there is so much conversation around female hormones right now, which is an amazing and incredible thing. But when we position hormones at the center of the conversation, we can run the risk of potentially looking at hormones the wrong way. The way that we should be thinking about hormones is that hormones are really, more often than not the effect and not the cause. So I've said it before, I will say it again.
Erin Holt [00:01:35]:
Hormones are usually not a root cause. Now, of course, if we're thinking about perimenopause and postmenopause and that huge endocrine transition, then our hormones can certainly impact the way that we feel. But it is not the only part of, of the overall picture. And so my concern is that if we're just centering hormones, that we're missing the bigger picture. We really need to widen the scope on this conversation because your hormones really tell a story of a life lived. So how you have been living your life can influence your hormonal health, your hormone balance, and that, of course, can include your nutrition or your lack thereof. Clinically speaking, when we're assessing one of our clients for their hormone health, we are, of course, looking at actual hormones. Estrogens, progesterone, testosterone, thyroid hormones.
Erin Holt [00:02:25]:
But that's not the only thing we're looking at. We're also looking at different factors that can contribute to those hormone levels, like fasting insulin, which is a hormone in and of itself, fasting glucose, A1C, liver markers, inflammation markers, we really want these to be an optimal range. If we expect to see our hormones in optimal range in food builds so much of this foundation. Food. Food influences your blood sugar, your liver health, your inflammation levels, which all influence hormone levels. And so today, let's talk about utilizing food as medicine for hormone health. And it doesn't have to be this super complex, complicated or confusing thing, even though I know it can be. I think part of the reason that people are so confused about just health in general is because they're getting their health, their nutrition, their hormone information from clickbait content.
Erin Holt [00:03:24]:
So the content that many of us consuming day in and day out is intentionally designed to be inflammatory and polarizing. And it works because if you're intentionally saying something to ruffle somebody's feathers to make people upset, it's going to hammer the comment section, which will boost engagement, which will make it way more likely for you to see it. So we're being inundated with this, like super inflammatory content because it's the content that's getting a lot of traction. And then to make matters worse, we have people in different camps playing the same game. So it gets very confusing for the average person because we're being inundated with opposite polarizing messages. One camp says, do this, the other camp says, do this. And so the average person is like, okay, what do I actually do? So when it comes to food, we can make it as complex as we want to or we can really streamline and simplify things. And that's what I am going to attempt to do for you today.
Erin Holt [00:04:18]:
I see a lot of people spending a lot of time, money, effort and energy trying to kick around pebbles. But we really should be focusing on the big boulders. Moving the big boulders that will make the biggest impact. So I'm going to give you the biggest boulders to move when it comes to food for hormone health. And I know that hormones, this whole conversation can get really overwhelming really fast. That is why, because we've been getting so many questions about hormones. That is why we are reopening your hormone revival. This is my 3 month hormone rebalancing program where we help you with adrenal, thyroid and hormone health through root cause restoration.
Erin Holt [00:05:02]:
In this program really takes the overwhelm out of hormone health. We tie all the pieces together for you. You get lab testing to pinpoint specifically where you need help. And again, we're not just testing hormones, we're doing that, but we're not just doing that. We're also testing the drivers of hormone imbalance. So we're looking at your hormone health and your hormonal picture really holistically in a 360 degree way. And that helps us figure out exactly where you're imbalanced. And we can create a plan and a protocol for you to address that from the root.
Erin Holt [00:05:39]:
So get yourself on the wait list. It's a non binding wait list, meaning you don't owe us anything when you join. But we will give you something when you join the wait list. We'll send you a free hormone food guide. So this is going to outline everything that I'm talking about in today's show, but I'm going to do it in a really simple way. So we created this hormone food plan to be simple, to be straightforward, to not cause more of a ruckus in your life. Okay? So head to the show notes, you can download this guide and keep follow it and that's going to put you in a really good position for hormone health. Okay? And I start here because I believe, and maybe I'm biased because I'm a nutritionist, but I believe that food is the baseline.
Erin Holt [00:06:22]:
I do a lot of stuff for my hormone health. I love a supplement. I love a nutraceutical. I love an herb. Actually, I just did a full hormone workup on myself and I realized that my thyroid numbers are a little bit lower than I'd love to see them if I'm being nitpicky, which I have a tendency to be. So I will be using some thyroid specific herbs and nutraceuticals to support and enhance my thyroid physiology and therefore my energy and my mood. So truly, I am a big fan. I'm a huge fan of these pebbles.
Erin Holt [00:06:52]:
But most of my effort, most of my focus goes into moving the boulders. So all of the extra stuff that I do is in addition to what I'm doing with diet. Food is always the baseline. Okay, so let's just start there. That's like the thesis statement of today's podcast episode, Food is the baseline. So I'm going to boil it down into three specific boulders. One, ready abundance, an abundant harvest. So I'm driving up to Maine.
Erin Holt [00:07:27]:
There's so many different ways to get from New Hampshire to Maine, where we go and. But I always, I get lost all the time. So I take one path, usually Route 16, and I pass by this. I think it's a church. It kind of looks like a farmer's market, the sign, but I think it's a church and it says abundant harvest. And it always makes me smile. That's how we should be thinking about our food. Eat enough food.
Erin Holt [00:07:49]:
Eat enough food. My cousin and I were texting and we were laughing about a caloric deficit and I was like, I never want to hear that again. Like I never, I've, I have heard that enough in my life as a woman. I never want to talk about a caloric deficit again. I need abundance in my life, not deficits. So an abundant harvest. That's what I think of when I think of vivacious, healthy hormones or fertility, if that is your bag, if that's where you are with your hormone journey. So with abundant harvest, I like to break it down into two categories.
Erin Holt [00:08:25]:
Protein implants. By now I'm sure you know that you need to get enough protein. There are countless memes that do actually make me lol. Talking about like getting enough protein is like a full time job. I think don't make it a stressor, just be intentional about your protein intake. You bring intention to it. You're like more than half of the way there. And I'm all for hacks here.
Erin Holt [00:08:51]:
So we'll talk about that. And then the third thing is variety. Variety, variety, variety, variety of colors. Different colors are going to provide fuel for your microbiome, for the beneficial bacteria in your microbiome, which is really important for hormone health. Variety of colors is going to provide antioxidants for mitochondria, for liver health, for detoxification, all crucial for hormone health. And it's going to just provide you with a variety of nutrients that your hormones actually are require. So abundant harvest. We're eating enough food, we're getting enough protein and we're getting a variety of colors.
Erin Holt [00:09:28]:
All right, so let's drill into that a little bit more specifically. We want to be focusing on a mineral and nutrient rich diet because nutrients are required for hormonal health. We need nutrients not to just build out our actual hormones, but also to appropriately metabolize and clear out our hormones as well. We've talked about that a bunch on the show. Nutrients drive detox. So the nutrients that we get from a high variety diet, very colorful diet, help to drive detoxification in the body. Hepatic biotransformation, the biotransformation pathways, taking things from our body and moving them out of our body. So we need B vitamins, we need antioxidants.
Erin Holt [00:10:13]:
Again, it's a diet high in protein implants. It's a whole foods diet that is going to provide this and I'm going to share some specific nutrients and what foods to find them in case Your brain does well with that. But you'll notice that there's a lot of repetition in these lists. You're going to see a lot of green, leafy vegetables, plant variety, fruits, veggies, nuts, seeds, animal protein, seafood, legumes. If you work to get a variety of all these things, you're pretty much covering your bases. Okay, Remember, abundant harvest, not deficits. It's an abundance of food, an abundance of produce, an abundance of protein. So specific nutrients that I'd love for you to focus on for hormonal health.
Erin Holt [00:11:00]:
B vitamins. So you're going to find this in liver, in meat, like beef, chicken, pork, eggs, seafood. Think beyond just white fish. In salmon. Bivalves like mussels. They're super affordable. They pack so much dense nutrition. Shrimp, wild, caught, frozen.
Erin Holt [00:11:20]:
Shrimp is such an easy protein to keep in the freezer at all times because it defrosts in like, I don't know, under five minutes. I'm not a meal prepper and a meal planner, so I need, like, quick protein, fast and wild caught frozen shrimp is a way to get that in. Dairy products also can be high in B vitamins. Brown rice, oats, quinoa. So if you do well with grains, awesome source of B vitamins. Legumes, beans, lentils and peas. And then nuts and seeds like sunflower seeds, almonds, cashews, your green leafy vegetables, spinach, kale, collard greens. Okay, so B vitamins, really focus on those.
Erin Holt [00:11:59]:
Vitamin C is another crucial nutrient for hormone health. So of course you know that you can get this in your citrus fruits like orange, limes, lemons, grapefruit, citrus rinds. I like to zest that into soups and salads and salad dressings and in drinks. Kiwis, strawberries, blueberries, raspberries, guava, papaya, broccoli, brussels sprouts, cauliflower, bell peppers, tomato, kale, spinach. All of these are high in vitamin C. Magnesium. This can be a little tricky to get through diet, but we want to try. And then maybe we're also supplementing with magnesium.
Erin Holt [00:12:33]:
We've got your leafy greens again. Kale, spinach, collard greens, turnip greens, mustard greens. Get a variety of greens in as well. So don't just go to the same old spinach day in and day out. Try to get a wide spectrum of greens. Cacao. So cacao powder, cacao nibs. I'm always putting those in smoothies, nuts and seeds.
Erin Holt [00:12:51]:
Again, going for a variety here. So hemp seeds, chia seeds, sesame seeds, tahini, sunflower seeds, pumpkin seeds, Legumes, getting lots of different beans in black beans, lentils, chickpeas, and then zinc is another good one for hormone health. So you can get zinc in oysters, beef, chicken, pork, lambs, eggs. Again, legumes, again, seeds, pumpkin seeds. So you'll notice there's a lot of repetition here. Iron, another important nutrient where I love to test iron when I'm looking at hormone labs as well. Iron and ferritin. So we can get iron in meats, poultry, seafood, legumes, green leafies, nuts and seeds.
Erin Holt [00:13:33]:
Seeds. Iodine is an important one. We can get this in seafood, in seaweed, selenium, super important for thyroid health. Seafood, nuts and seeds. For your selenium, sulfur, we can get these in your cruciferous veggies, onions, garlics, leeks, shallots, as well, omega 3s. We know we can get this through oily fish, cod liver oil, if you can stomach that. Bitters, really important again to help the body clear and process metabolize our hormones out of the body. Dandelion greens, dandelion root tea, radicchio, endive, grapefruit, citrus peel, daikon radish, and then prebiotics and probiotic rich foods because the microbiome plays a huge role in overall hormone health.
Erin Holt [00:14:20]:
Fibers, roots, tubers, fermented veggies. So again, it comes back to an abundant harvest. Okay, get a lot of variety. Super, super important. And then protein. You know, we've all heard a gram of protein per pound of body weight and I'm standing here at a buck 45. That's a lot of protein. I don't get that much every day on a given day, but I'm intentional about getting protein.
Erin Holt [00:14:50]:
So that's kind of where I've net out. I don't let it stress me out. And I do not let perfect be the enemy of good. Long as I am intentionally and mindfully including more protein sources into my diet, then I feel like I do a pretty good job. Most women do under eat protein, so it is an area that we have to put more emphasis and more focus on. If you don't have a stomach for protein, if you just don't crave it, if you just find that you don't have a desire for it, that can be a sign of low stomach acid. And so we might want to work on your overall digestion, which by the way, not the topic of today's show, but a really, really important topic thing to do to just make sure that we're, if we're eating this abundant harvest that we're actually Absorbing all of the nutrients from the food that we're eating. So making sure we have appropriate stomach acid digestive enzymes.
Erin Holt [00:15:38]:
I have a bunch of shows on that that you can listen to. So again, being intentional about your protein and kind of like getting it in where you can. So I'm going to run through different protein options for you and we can do some different combination of these things. I kind of think if you're shooting for like anywhere between 90 to 125 grams of protein a day, that's a really good place to be. Again, don't let perfect be the enemy of good. Be intentional and mindful about including more protein sources, probably more than you're getting right now. So three eggs, 18 grams of protein. A can of tuna, over 20 grams of protein.
Erin Holt [00:16:18]:
Six ounces of salmon. So like a filet of salmon, 35 grams of protein. Ten shrimp. Back to those frozen shrimp is 20 grams of protein. Half a cup of chickpeas, 20 grams of protein. You also get fiber in those. So not just a protein source, but we're also getting fiber with those chickpeas as well. One cup cooked ground beef is about 35 grams of protein.
Erin Holt [00:16:38]:
A cup of tempeh, chopped tempeh, 30 grams of protein. A cup of shredded chicken breast, 40 grams of protein. Three tablespoons of hemp seeds, I'm always throwing those in my smoothies. 10 grams of protein. 2 tablespoons of collagen powder, 10 grams of protein. A scoop of protein powder. Depending on the protein powder, anywhere between 20 to 30 grams. A cup of bone broth, 10 grams.
Erin Holt [00:17:02]:
Yeah, like if you getting that kettle and fire, which is one of the ones that I love a cup of, that is 10 grams of protein. So are these incomplete proteins? Are the amino acids ratios perfect? No. And this is where I don't stress out. This is where I don't split hairs. If I'm getting a wide variety, it's back to the variety and it's back to abundant harvest. If I'm getting a wide variety, I am not stressing out about the exact sources of protein and people can fight me on that, people can arm wrestle me on that and people can tell me I'm totally wr. I'm just being realistic, I'm being pragmatic and I am utilizing the hacks when I can. So I would rather get 10 grams of protein through bone broth than 0 grams of protein.
Erin Holt [00:17:44]:
So I make do, okay? So just really shoot for trying not to eat the same foods over and over and over. Even as it relates to protein. So you're getting a nice different array of amino acids as well. Okay, so those are some specific foods to include. So we want to think about what to eat, and we also want to think about how to eat, because blood sugar balance is huge for hormone health. You cannot balance your hormones without balancing your blood sugar. Skipping meals is a no for most female physiology. I have been talking about this for literally seven years, and it used to be less popular, but now I think we're all, like, hip to dip.
Erin Holt [00:18:27]:
We're all good with this. Here's what happens when blood sugar drops. Glucocorticoids are called in gluco for glucose, corticoids, think cortisol. So cortisol does play a role in regulating our blood sugar in the absence of food. So if blood sugar drops and we don't have food to bring it back up, cortisol, a stress hormone, is going to ride in. We're also going to get catecholamines arriving on the scene, like adrenaline. That's the first thing to pop off. So when blood sugar goes low, cortisol, cortisol, and our stress hormones go high is kind of how it works in its most, you know, simplistic.
Erin Holt [00:19:05]:
And I know for a real long time there we were trying to make fetch happen with intermittent fasting, but I said it from day one. Fasting is ear muffs. Fasting is up your hormones. If it's not, keep doing it. If you are the epitome of hormone health in your fasting and it works for you, amazing. We've just worked with, like, thousands of women, and for the most part, when we're looking at women who are fasting, their hormones aren't great. That's just typically what we've seen. Don't bother the messenger about this one.
Erin Holt [00:19:40]:
I'm just reporting live from the scene. Okay. And then on the flip side of that, because that's a low blood sugar picture, on the flip side of that, elevated blood sugars, high blood sugars, insulin resistance, that can also negatively impact hormones as well. So when we're talking about monitoring hormone health and testing hormones, we also want to be looking at that. Fasting insulin, fasting glucose, A1C. Fasting insulin can start to go up before we see a 1C take a hit. So I do like to include that on typical blood panel. The other thing to keep in mind, that as you move through the endocrine transition, as you move through perimenopause and then menopause and you lose estrogen, you do become More insulin resistant.
Erin Holt [00:20:26]:
So that's something to be mindful of. And by the way, P.S. that's why so many people are preaching strength training and building muscle right now. For women, muscle is really like a metabolic buffer. I forget who said that, but that's a really good term and a really good way to think about it. Muscle mass is inversely associated with insulin resistance. So low muscle mass is a risk factor for insulin resistance. So if we know insulin resistance goes up as estrogen levels go down, we can really prepare for this endocrine nutrition by or endocrine transition by building muscle mass now, right now, like no matter where you are, start strength training, start putting more muscle mass on your frame or at the very least maintaining what you currently have.
Erin Holt [00:21:15]:
And if you're already in that transition or post menopause, it's not too late to get started. So I feel so grateful that there was a battle cry like four or five years ago from a lot of people that I followed. Gabrielle Lyon, Dr. Tina, Dr. Stacy Sims. And they were like, look, women need to strength train. And I took that so seriously. And I feel so grateful that I've been able to put on muscle mass over the past few years because that's really going to set me up for a better perimenopause transition, I believe.
Erin Holt [00:21:45]:
So if you haven't started, it's not too late, start doing it now. The other cool thing about strength training is that it increases bdnf, which is brain derived neurotropic factor that promotes neuronal survival neuroplasticity. Brain health should be at the front and center for women. I don't care what your age is, if you're not focusing on your brain health, you should start now because again, that's going to be something else that really sets you up for long term success and longevity when estrogen drops. I talked about this on a recent show. We're more likely for leaky gut, therefore we're more likely for gut brain barrier issues. We can see increased inflammation, increased neuroinflammation and so we really want to be focusing on brain health starting yesterday. So let's do that.
Erin Holt [00:22:30]:
Strength training is a way to do that and so is good food and nutrition. Another way that we want to be eating in terms of the how is consistently eating balanced meals to maintenance needs. The balanced meals is going to help with blood sugar regulation. So we're eating protein, fat, carbs all together and different people have different thresholds for that and different needs. But for the most part we want to be eating balanced meals with fiber as well. And we want to be eating to maintenance needs, because constantly being in a caloric deficit negatively impacts thyroid physiology, it negatively impacts stress hormones, and it negatively impacts sex hormones. What is so important for female hormone physiology is safety signals to the brain. Being well fed is a safety signal.
Erin Holt [00:23:24]:
That abundant harvest is a safety signal for those of us who are still ovulating and menstruating. In order to to produce progesterone, we need to ovulate. In order to ovulate, our body has to feel safe enough to do so. In order to feel safe, your body needs appropriate fuel. So consistently eating balanced meals to maintenance needs, not perpetually trying to be in a caloric deficit, that is going to signal safety, that is going to signal ovulation, and that is going to signal healthy progesterone levels. And if you're trying to put on muscle like we just discussed, you might actually need to be eating higher than maintenance needs sometimes to put on that mass. Now, this can get really tricky because as women, many of us have been taught to view health through the lens of smaller bodies. And in our quest to make ourselves smaller and smaller and smaller, we've actually done ourselves a huge health disservice.
Erin Holt [00:24:25]:
The women who did everything right through the 80s and 90s by cardioing and low fatting and dieting their way through those decades, they're now seeing osteopenia and osteoporosis and sarcopenia in heart disease and have to be on high alert for Alzheimer's. So in the quest to make themselves smaller and smaller and smaller and do the right thing, they're actually seeing health consequences. And myself, I'm 41 years old. Women in their late 30s and 40s who low carb and keto and fasted our way through the past 15 years. Like, do we really need early HRT intervention for perimenopause, or did we not just give our hormones and our adrenals and our thyroid adequate support during the time we needed it most? Like, I'm being a little cheeky here, but I really do question this quite a lot. This was really the foundation of my work in my career as somebody who struggled with eating disorders through my teens and early twenties. Really questioning the narrative that tells us our worth is in our pants size and pointing out that, hey, actually, the quest to make ourselves smaller and smaller and smaller is actually creating a lot of health problems for women. And I don't always talk about it as much anymore, but perhaps I need to.
Erin Holt [00:25:48]:
Perhaps we Need a revival of this conversation. With Skinny being back in heroin chic, being back alongside the media and influencers telling us once again what body shape is acceptable or in vogue, we are simultaneously being hit with this class of pharmaceuticals. We're absolutely being inundated with them. And of course, I'm talking about GLP1s, the Ozempics and the Mongeros. And believe it or not, I'm actually not fundamentally opposed to these peptides. They can actually have some really favorable effects when leveraged appropriately. But I wouldn't say that's necessarily how they're being used widespread. I think with anything, they can be misused and abused.
Erin Holt [00:26:28]:
And I think we're also seeing that. And we are seeing some people dump weight really fast. We are seeing people drop muscle mass. We're seeing hair falling out. We're seeing people losing their cycles. It's not dissimilar to what we see in eating disorders. And I'm certainly not suggesting it is an eating disorder, but we have to pay attention to this. We have to recognize that it is happening, even if it's an uncomfortable truth.
Erin Holt [00:26:54]:
It's not happening with everybody everywhere, but it's something to be aware of. And that's typically how I approach this when asked about these peptides. I know I'm off on a tangent right now, but I think it's like a really relevant tangent in a really important discussion. Part of this discussion, when somebody asked me about GLP1, I'm like, hey, let's be aware of the potential downsides, let's be aware of the potential upsides, and then let's make the right choice for you. Obviously, I can't prescribe these things, but when somebody's asking me about my viewpoint on them, I'm not fundamentally opposed to these peptides. Again, I think they, when leveraged correctly, they could be great. But unfortunately, we're seeing a lot of people have some really negative consequences and fallouts from them not being leveraged appropriately. And I'm.
Erin Holt [00:27:48]:
I'm pausing here. I'm like, should I say it? Should I say. I want to. What I'm about to say, I want to say it with a lot of tact and grace. My concern, one of my concerns. This probably warrants a whole separate podcast. One of my concerns is when you lose weight, you. The generalized you, when you lose weight pretty quickly and you get a lot of positive attention for it, that can feel almost like addictive.
Erin Holt [00:28:14]:
And I say this as somebody who went through this in my adolescence and in my early teen years. And it was really the impetus for my disordered eating is because I did lose weight and I got a lot of positive feedback and I was constantly chasing that high. So no matter how skinny I got, it was never enough because I was constantly chasing that high of that initial weight loss. And of course, not everybody that does it, that goes on a GLP1 is going to experience this. Of course, I think, like with anything in health, we have to be able to hold paradox. They're great for some people and really detrimental for other people. Right. Like with anything in health and human bodies and in nutrition and wellness.
Erin Holt [00:28:57]:
But I am sort of preparing for a massive rise and uptick in eating disorders in women and older women with the use of these GLP ones. I could be way wrong and I honestly, I hope that I am, but that's like something that I'm kind of preparing for. So anyway, you know, put that on your radar. But regardless, to. To pull it all back full circle, we need to eat an appropriate amount of food to maintain appropriate hormone health. Okay, so what are the big boulders? An abundant harvest. Eat enough food, get enough protein, get a variety of colors and make sure you're eating enough for your constitution. And if you are looking to balance your hormones in a holistic way, your hormone revival is coming soon.
Erin Holt [00:29:46]:
I love this program. I swear this by this program. And while you're waiting, grab yourself a hormone food plan. Again, it's really basic, it's really simplistic, it's easy to follow, it's easy to do, and you can work it into your day to day life. And that is my hope and my intention. I hope this was helpful and I will check you next week. Thanks for joining me for this episode of the Functional Nutrition Podcast. Please keep in mind this podcast is created for educational purposes only and should never be used as a replacement for medical diagnosis or treatment.Erin Holt [00:30:18]:
If you got something from today's show, don't forget, subscribe, leave a review, share with a friend and keep coming back for more. Take care of.