Throughout her life, a woman’s health is intricately shaped by the flow of her hormones. From the onset of puberty to the transition into menopause, hormonal shifts regulate everything from fertility and bone density to mood, metabolism, and body composition. Yet, despite their profound influence, the role of hormones is often overlooked in conventional health and dietary advice.
The hormonal changes of puberty mark the beginning of a woman’s reproductive lifespan. Estrogen and progesterone levels rise, triggering the menstrual cycle and shaping metabolic, skeletal, and psychological development (Prior, 2019). Regular ovulation is not only essential for fertility but is increasingly recognized as a marker of general health. However, many adolescents experience irregular cycles, heavy bleeding, or premenstrual syndrome (PMS), symptoms often rooted in insulin resistance and chronic inflammation (Moran et al., 2013). Nutritional patterns during adolescence are critical in establishing metabolic resilience. Diets high in refined carbohydrates and ultra-processed foods have been linked to increased rates of polycystic ovary syndrome (PCOS), a condition that disrupts ovulation and is strongly associated with insulin resistance (Melo et al., 2015). Conversely, a low-carbohydrate high-fat (LCHF) diet can reduce hyperinsulinemia, improve ovulatory regularity, and alleviate common menstrual symptoms (Paoli et al., 2020). A diet focused on whole, unprocessed foods, including animal proteins, healthy fats, and low-glycemic vegetables, can support stable blood glucose and hormonal balance during these formative years.
For women who choose to or are able to experience it, pregnancy places significant physiological demands that lead to substantial changes in hormonal and metabolic profiles. Estrogen and progesterone surge, while insulin sensitivity declines to ensure adequate glucose supply to the fetus (Koletzko et al., 2019). This natural state of insulin resistance, however, becomes problematic in the context of poor dietary patterns. Excessive intake of refined carbohydrates exacerbates maternal hyperglycemia, increasing the risk of gestational diabetes (GDM), a condition linked to long-term metabolic complications for both mother and child (Egan et al., 2017). The LCHF dietary approach, when adapted to pregnancy needs, can play a key role in maintaining glycemic control. Emphasizing nutrient-dense foods rich in omega-3 fats, choline, folate, and bioavailable iron not only supports fetal development but also mitigates the risk of excessive maternal weight gain and GDM (Danielewicz et al., 2017). Furthermore, postpartum recovery depends heavily on balanced blood sugar, stable mood, and nutrient repletion after childbirth. In this regard, diets focused on quality protein, healthy fats, and low-glycemic vegetables support both hormonal recovery and energy stability in the months following birth (Forsby et al., 2023).
Perimenopause, typically beginning in a woman’s 40s, marks a phase of profound hormonal instability. Estrogen and progesterone levels fluctuate unpredictably, giving rise to symptoms such as hot flashes, insomnia, mood swings, and weight gain (Santoro, 2016). By menopause, defined as twelve consecutive months without menstruation, estrogen levels have significantly declined, accompanied by a sharp increase in visceral fat deposition and insulin resistance (Carr, 2003). These changes are not simply a reflection of aging but are heavily influenced by lifestyle and dietary patterns. A diet high in refined carbohydrates worsens insulin resistance, contributing to abdominal obesity, dyslipidemia, and increased cardiovascular risk, factors particularly concerning for postmenopausal women (Mayer-Davis et al., 1998). In contrast, research increasingly supports the role of LCHF diets in mitigating these risks. By improving insulin sensitivity, reducing inflammation, and supporting lean body mass, the LCHF approach offers a powerful nutritional tool to ease the metabolic transition into menopause. Importantly, protein intake becomes even more critical during this phase. Sarcopenia, the age-related loss of muscle mass, is accelerated in the context of estrogen deficiency, making adequate protein essential for preserving metabolic health and physical function (Houston et al., 2008). Combining resistance training with protein-rich meals maximizes muscle protein synthesis, supporting healthy aging well into the postmenopausal years.
What emerges from the Women’s Health Course at Nutrition Network is the understanding that hormonal health is metabolic health, and vice versa. At every stage of life, from puberty to menopause, insulin resistance, chronic inflammation, and nutrient deficiencies undermine hormonal balance. In this context, dietary patterns emphasizing whole, unprocessed foods, adequate protein, healthy fats, and reduced refined carbohydrates offer a foundation for hormonal resilience across the lifespan. Beyond nutrition, factors such as sleep quality, stress management, and physical activity are critical modulators of hormonal health. Chronic stress dysregulates the hypothalamic-pituitary-adrenal (HPA) axis, compounding insulin resistance and disrupting ovarian function (Charmandari et al., 2005). Poor sleep further worsens insulin sensitivity and appetite regulation, amplifying the metabolic burden of hormonal transitions (Nedeltcheva & Scheer, 2009). These elements, explored in depth within the Women’s Health Course, underscore the importance of a truly holistic approach to female health. If you are a healthcare professional, nutrition coach, or simply a woman who wants to take ownership of your hormonal health, the Women’s Health Course from Nutrition Network is an invaluable resource.
Georgina Pujol-Busquets Guillén (PhD)
References
Carr, M. C. (2003). The emergence of the metabolic syndrome with menopause. The Journal of Clinical Endocrinology & Metabolism, 88(6), 2404-2411.
Charmandari, E., Tsigos, C., & Chrousos, G. (2005). Endocrinology of the stress response. Annual Review of Physiology, 67, 259-284.
Danielewicz, H., Myszczyszyn, G., Dębińska, A., & et al. (2017). Diet in pregnancy—more than food. European Journal of Pediatrics, 176(12), 1573–1579.
Egan, A. M., et al. (2017). Epidemiology of gestational diabetes mellitus according to IADPSG/WHO 2013 criteria among obese pregnant women. Diabetologia, 60(10), 1913-1921.
Forsby, M., Hulander, E., Amberntsson, A., Brembeck, P., Winkvist, A., Bärebring, L., & Augustin, H. (2023). Nutritional intake and determinants of nutritional quality changes from pregnancy to postpartum-a longitudinal study. Food science & nutrition, 12(2), 1245–1256.
Houston, D. K., et al. (2008). Dietary protein intake and lean mass change in older adults. The American Journal of Clinical Nutrition, 87(1), 150-155.
Koletzko, B., et al. (2019). Nutrition during pregnancy, lactation, and early childhood. Annals of Nutrition and Metabolism, 74(2), 93-106.
Mayer-Davis, E. J., D’Agostino, R., Jr, Karter, A. J., Haffner, S. M., Rewers, M. J., Saad, M., & Bergman, R. N. (1998). Intensity and amount of physical activity in relation to insulin sensitivity: the Insulin Resistance Atherosclerosis Study. JAMA, 279(9), 669–674.
Moran, L. J., et al. (2015). Metabolic risk in PCOS: phenotype and adiposity impact. Trends in Endocrinology & Metabolism, 26(3), 136-43.
Nedeltcheva, A. V., & Scheer, F. A. (2014). Metabolic effects of sleep disruption, links to obesity and diabetes. Curr Opin Endocrinol Diabetes Obes. 21(4), 293-8.
Paoli, A., Mancin, L., Giacona, M. C., Bianco, A., & Caprio, M. (2020). Effects of a ketogenic diet in overweight women with polycystic ovary syndrome. Journal of Translational Medicine, 18(1), 104.
Prior, J. C. (2019). Women’s reproductive system as balanced estradiol and progesterone actions—A revolutionary, paradigm-shifting concept in women’s health. Drug Discovery Today: Disease Models. 32 (B), 31-40.
Santoro, N. (2016). Perimenopause: From research to practice. Journal of Women’s Health, 25(4), 332-339.
