Hormone imbalances are increasingly prevalent among women, with conditions like polycystic ovary syndrome, hypothyroidism and menopause-related shifts impacting millions.
Approximately one in 10 women in the U.S. face PCOS, while thyroid disorders affect women at rates five to eight times higher than men. These imbalances disrupt hormones such as estrogen, progesterone, insulin and cortisol, leading to irregular cycles, fatigue, weight gain and mood swings.
A protein-forward diet, emphasizing animal-based proteins like muscle meats, eggs and fish, is a powerful tool for addressing these issues and the often-overlooked problem of low muscle mass in women. While plant-based proteins can be included, they require more effort to ensure all essential amino acids are consumed.
Protein is vital for hormone production, as amino acids are the building blocks for hormones like insulin and growth hormone. Inadequate protein intake impairs blood sugar regulation, exacerbating insulin resistance, a common feature of PCOS and other hormonal disorders.
Women are particularly prone to low muscle mass, or sarcopenia, especially with age. Muscle tissue supports insulin sensitivity and hormone regulation, yet women often consume less protein than men and are less likely to engage in muscle-building activities. This leads to reduced muscle mass, disrupting metabolic health and worsening hormonal instability.
A protein-forward diet, aiming for 0.7–1 gram of protein per pound of body weight daily (depending on activity level), supports muscle maintenance, growth and hormonal balance.
Animal-based proteins, such as muscle meats (beef, chicken, pork, lamb), eggs and fish, are rich in complete, bioavailable proteins containing all nine essential amino acids. These nutrients, along with iron, zinc and B vitamins, support hormonal health.
For instance, a breakfast of eggs and sausage or a dinner of grilled sirloin with vegetables provides amino acids for hormone synthesis and muscle repair. Organ meats like liver offer vitamin A and iron for thyroid function, while fish like salmon provide omega-3s to reduce inflammation and support hormonal balance.
Plant-based proteins, such as beans, lentils or tofu, can contribute to protein intake but are incomplete, lacking one or more essential amino acids. Combining plant sources — like rice and beans or hummus with whole-grain bread — requires careful planning to achieve a complete amino acid profile, making animal proteins a more straightforward choice for hormonal and muscle health but not the only one.
Beyond diet, a well-rounded wellness routine amplifies these benefits. Resistance training, such as weightlifting or bodyweight exercises, boosts muscle growth and insulin sensitivity. Adequate sleep (seven to nine hours nightly) regulates cortisol and growth hormone, while stress management practices like meditation reduce cortisol spikes that disrupt hormones.
The rise in hormone imbalances underscores the need for women to prioritize protein, particularly from animal sources, to support muscle mass and hormonal health. While plant proteins can be incorporated with thoughtful meal planning, animal foods offer a direct path to meeting nutritional needs.
By centering diets around muscle meats, eggs and fish, and integrating exercise, sleep and stress management, women can build strength, stabilize hormones and thrive.
Bri Edwards is a holistic health coach at Healthy Foundations in Dubuque.
