Marla Ahlgrimm on Nutrition and Hormones

The old adage “you are what you eat” rings true, according to Marla Ahlgrimm. While it doesn’t mean you’ll literally turn into a carrot or sponge cake, the nutrients you consume strengthen the building blocks of your health.

And, although most people think about food in terms of weight management, nutrition (or lack thereof) can have a profound effect on your hormones as well.

Blood Sugar Control

According to Marla Ahlgrimm, refined carbohydrates and sugary foods can cause blood sugar spikes and crashes. This disrupts hormone production, especially insulin, which further influences hormones like estrogen and testosterone. Eating a balanced diet with complex carbohydrates, fiber, and healthy fats can help you maintain steady blood sugar levels.

Nutrient Supply

Certain nutrients are essential building blocks for hormones, says Marla Ahlgrimm. Protein, for example, provides amino acids, while healthy fats, including avocado oil, support hormone production. Similarly, deficiencies in specific vitamins and minerals can adversely affect hormone function.

Gut Health Matters

A healthy gut microbiome supports hormone balance. Marla Ahlgrimm explains that processed foods and excess sugar intake disrupt the gut bacteria. This can cause problems with how a woman’s body metabolizes and absorbs hormones.

Specific Hormone Effects

When thinking about health and nutrition, Marla Ahlgrimm highlights estrogen and insulin as two key hormones influenced by nutrition. To improve estrogen balance, Marla Ahlgrimm recommends limiting unhealthy fats and processed foods. These can contribute to estrogen dominance, a hormone imbalance linked to various health concerns. Eating the right foods can also help you maintain a healthy weight, which can improve insulin sensitivity. Marla Ahlgrimm explains that this is crucial for regulating blood sugar, which indirectly affects other hormones.

Support Hormone Health with Nutrition

Marla Ahlgrimm says there are many ways to support your hormones through diet:

• Focus on whole foods: Vegetables, fruits, lean protein, and healthy fats all fall into this category. Similarly, some minimally processed foods, like whole-grain breads, can also be a healthy part of a balanced diet.

• Limit processed foods: Processed foods (essentially anything that comes in a box, according to Marla Ahlgrimm), sugary drinks, and unhealthy fats all contribute to hormone disruption. While we all enjoy an occasional treat, limiting processed foods is key for overall well-being.

• Stay hydrated: Water is the most important thing you can put into your body. Drink plenty of water and enjoy hydrating fruits and vegetables like watermelon and pineapple. Limit caffeine and alcohol intake, as they dehydrate you.

Ultimately, Marla Ahlgrimm emphasizes that everything we eat and drink affects our bodies holistically. A balanced diet is key to optimal hormone health. If you need help creating a personalized plan, you can always consult a nutritionist or registered dietitian for further guidance.