How Nutrition Impacts Hormones

Growing up, I spent many years being painfully aware of my body. From elementary school through middle school, I was “overweight” compared to my classmates — and kids made sure I knew it. The teasing, the comments, the stares… it all added up. My size became the thing I was known for, even though it was the last thing I wanted to be identified by.

But everything changed when I entered high school. I joined more sports, started moving more, and without fully realizing it, I lost weight — fast. Suddenly, old friends I hadn’t seen in a while barely recognized me. “I didn’t even know it was you… you’re so skinny now.” And in that moment, for the first time, I felt… seen. Valued. Heard.

I didn’t understand then that being “skinny” wasn’t the solution — it was simply the first time anyone praised my body instead of criticizing it. That praise became addictive. And before I knew it, I was chasing it through stricter dieting, more rules, and more restrictions for years.

Eventually, I became skin and bones — and somewhere along the way, my period disappeared completely. At first, I convinced myself this was normal. “Athletes lose their period sometimes,” I told myself. “It’s not a big deal.” But when a year passed with no cycle, deep down I knew something was wrong. I finally reached out for help… and what I learned changed my life:

I wasn’t “healthy.” I was severely under-fueled, malnourished, and my hormones were shutting down. It was the first time I understood just how powerful nutrition is — especially for women. And now helping other women realize they need to fuel their bodies so they never reach that point is my mission.

Why Women Lose Their Period When They Undereat 

Women’s bodies are biologically designed to protect them from danger and famine. When you chronically under-eat, overtrain, or lose weight too quickly, your body interprets it as a threat.

The brain detects an “energy famine” and begins shutting down reproduction.

Here’s what happens next:

1. GnRH Drops — the Master Hormone That Starts Your Entire Cycle

Low calories → reduced GnRH → disrupted signaling to the ovaries.

2. LH & FSH Decrease — You Cannot Ovulate Without Them

No ovulation = no progesterone spike = no period.

3. Estrogen Falls

Estrogen depends on nourishment + adequate body fat.
Low estrogen leads to:

• irregular periods

• hair thinning

• low mood

• cold intolerance

• bone loss

• slowed metabolism

4. Your Body Enters “Survival Mode”

It prioritizes staying alive over reproduction.

This is why missing periods is NOT normal — it’s a survival response to stress and starvation.

How Poor Nutrition Impacts Hormones Beyond the Menstrual Cycle

Even outside of period loss, under fueling disrupts multiple hormones in women and men.

1. High Sugar + Ultra-Processed Diets = Blood Sugar Chaos

Frequent spikes in insulin →
✔ cortisol surges
✔ increased inflammation
✔ poor ovulation
✔ PMS severity ↑
✔ PCOS-like symptoms

Fix it:

• Pair carbs with protein or fat

• Reduce liquid sugars

• Add fiber to meals

2. Skipping Meals → Cortisol Spike (Especially Harmful for Women)

When you skip meals:

• blood sugar crashes

• cortisol rises

• cravings intensify (especially in the luteal phase)

• hunger hormones become dysregulated

Results: irritability, anxiety, poor sleep, worse PMS.

Fix it:
✔ Eat every 3–4 hours
✔ Balanced meals with protein + carbs + fat
✔ Don’t train fasted if you have cycle issues

Hormones Affected in Both Men & Women (and How Nutrition Shapes Them)

Even though women experience monthly hormonal shifts, both men and women rely on the same core metabolic and stress-related hormones. The way we eat can support these hormones—or throw them completely off.

1. Insulin — Blood Sugar & Energy Control

Insulin keeps blood sugar stable and fuels your cells.
When meals are balanced (protein + fiber + healthy fats), insulin stays steady and energy is stable.
When meals are high in sugar or ultra-processed, blood sugar spikes → insulin surges → a crash follows.

This leads to:

• Low energy

• Cravings

• Mood swings

Support insulin with:
Lean protein, veggies, whole grains, berries, and healthy fats.

2. Cortisol — The Stress Hormone

Cortisol naturally helps you wake up and recover.
But when you under-eat, skip meals, train fasted, or over-caffeinate, cortisol stays chronically high.

High cortisol can lead to:

• Fatigue

• Poor recovery

• Slower metabolism

• Increased cravings

Support cortisol with:
Omega-3 rich foods, colorful veggies, and complex carbs (especially helpful in the evening for nervous system calm and better sleep).

3. Ghrelin & Leptin — Hunger + Fullness Hormones

• Ghrelin: signals hunger

• Leptin: signals fullness

Chronic dieting, skipping meals, and under-eating cause:

• Ghrelin is up  (more hunger)

• Leptin is down (harder to feel full)

This is why restriction often leads to overeating later.

Support them with:
Regular meals every 3–4 hours, protein with each meal, and high-fiber foods that add natural fullness.

4. Testosterone & Growth Hormone — Strength, Muscle & Metabolic Health

Both men and women need these hormones for:

• Muscle building

• Bone health

• Energy

• Recovery

• Metabolism

Under-eating or low-carb diets suppress both.

Support them with:
Adequate calories, enough protein (0.7–1g per lb of goal bodyweight), healthy fats, and carbs to fuel training.

How to Support Hormones Through Nutrition

This is the part I wish someone had told me years ago.

✔ Eat enough calories — especially if you’re active

✔ Don’t cut carbs — women need them

✔ Add healthy fats

✔ Prioritize protein

✔ Eat consistently

✔ Reduce stress + overtraining

✔ Consider supplementation for deficiencies

My Message to Women

For years, I thought shrinking myself would make me worthy.  That being smaller meant being better. That losing weight meant gaining love, attention, and acceptance.

But the truth is:
You do not need to starve to be seen.
You do not need to shrink to be valued.
You do not need to lose your health to prove your worth.

If anything, fueling your body is the greatest act of self-respect you can give yourself. It’s strength. It’s healing.  It’s reclaiming your power.

Today, I use my story not as a wound — but as a mission. To educate. To support. To help women nourish themselves so they never feel what I felt.

Because you deserve a body that functions, not one that’s fighting to survive.You deserve to eat. You deserve energy. You deserve your health. You deserve a life where your hormones thrive — not shut down. And I’m here to help you get there.

Do you Want Help With Your Nutrition?

If you’re struggling to follow through, you’re not seeing the results you’d like, and you’re looking for accountability tackle your nutrition, I’d love to help you! I have just launched a brand new nutrition program that gives you the tools you need to be successful FOREVER. This isn’t a quick fix or some fad diet that comes and goes. This program is designed for those seriously interested in changing their relationship with food, their habits, and seeing long lasting results.

Book a FREE consult with me and let’s chat if it’s a good fit for you!

-Coach Lauren