Do You Need to Eat More?
The short answer: probably. Obviously I can’t tell if YOU specifically need to eat more, but if you’ve come to my website and are anything like my clients, it might not be a bad place to start. I have not had a single female-bodied client who, after our intake and initial session, did not set a goal that was some version of “eat more, more often.”
Anyone else grow up hearing about the elusive 1,200 calorie diet almost constantly? Or the idea that every woman should weigh 115 lbs? I sure did, and from what I’ve witnessed in my practice, that terrible advice has really stuck, even if it’s subconsciously, for a lot of people. It is harmful for many reasons, but especially for hormone health and fertility. For reference, my 23 pound, 1.5 year old eats more than 1,200 calories per day. It is simply not enough for an adult, especially one looking to get pregnant.
Heres why….
For some, under-eating can lead to something called hypothalamic amenorrhea, which basically means you lose your period because you aren’t eating enough. It can also happen with over-exercising and intense stress. Your hypothalamus is what controls ovulation, and to put it very simply, if it doesn’t get the “all clear” that you’re safe and that there is enough food to have a baby, it can stop or postpone ovulation.
It’s not just calories though. You can also under-eat certain macro or micronutrients and suffer as well. For example, maybe you’re eating enough calories, but seriously limited carbs and therefore aren’t getting enough to support hormonal health. Everyone has different limits where their food and exercise choices start impacting ovulation, so just because you know someone who did keto and intermittent fasting, and still has their period, that doesn’t mean it’s something you should do.
It’s also important to note that male-bodied individuals do not have this same off/on switch because they don’t have to worry about fueling the growth of a baby for 9 months. THIS is a huge part of the reason why intermittent fasting tends to “work” much better for men than women. For almost every person trying to conceive or work on hormone health, I discourage intermittent fasting for this reason, unless your doctor has specifically told you to.
Even if you have your period, under-eating can still be a problem hormonally
Even if you don’t lose your period, there are other ways chronic under-eating can show up through our hormone health like a decreased libido, weight gain, mood swings, issues with sleep, thyroid issues, fertility issues, etc. Eating plenty of nutrient-dense foods is important for supporting your hormone health and fertility, and being chronically under-nourished is not a fertility-boosting behavior.
Where to start
If you’ve lost your period because you aren’t eating enough, or have been over-exercising or incredibly stressed, it’s a great idea to make an appointment with a trusted doctor and/or provider to start your healing process. You may need to eat much more for a little while… and it might be more than you think, like closer to 2,500 calories per day. And as I’ve mentioned before, it takes a minimum of 3 months to start to see changes in your period, so this takes time and patience.
I encourage my clients to eat like you’re intentionally sending your body the message that we are safe and well-nourished. Get in tune with what eating for nourishment looks and feels like. That’s the signal your body needs for optimal hormone health. You can do this by eating when you’re hungry, eating satisfying and nutrient dense foods with plenty of protein and healthy fat, not letting yourself get so hungry that it feels like an emergency…. You get the idea. Nurture yourself!
As I always tell my clients, HUNGER IS NOT A WEAKNESS OR A “PROBLEM.” It’s an incredible way that your body communicates what you need. So many clients come to me after years of actively trying to ignore their hunger cues, so I know this process of getting back in touch can be challenging. As I always say, work with a trusted provider if you’re feeling lost or discouraged. Guidance and support can be so helpful.
And if you have a history of disordered eating, or the thought of eating more is particularly distressing to you, consider reaching out to a professional who can help. NEDA is a great place to start!
