Women, Food, and Hormones

1. Hormones dictate weight loss success, especially for women over 35

Few things on earth are as misunderstood as women, food, and hormones.

Hormonal imbalance hampers weight loss. As women age, particularly after 35, hormones like insulin, cortisol, and estrogen become imbalanced, making weight loss increasingly difficult. This imbalance can lead to increased fat storage, especially around the waist, and resistance to traditional diet and exercise methods. The Gottfried Protocol addresses these hormonal issues through a tailored approach to diet and lifestyle, focusing on:

• Balancing insulin to regulate blood sugar and fat storage
• Optimizing cortisol to reduce stress-induced weight gain
• Managing estrogen levels to support metabolism and body composition

Metabolic flexibility is key. The ability to switch between burning carbohydrates and fat for fuel is crucial for weight management. Women over 35 often lose this flexibility, leading to:

• Increased fat storage
• Difficulty losing weight
• Reduced energy levels
• Heightened risk of chronic diseases

By addressing hormonal imbalances and improving metabolic flexibility, women can overcome weight loss resistance and achieve sustainable results.

2. Growth hormone and testosterone are crucial for fat burning and muscle building

Growth hormone is a build-you-up hormone, meaning that it plays a key role in building muscle and keeping bones strong, while simultaneously breaking down fat.

Optimize growth hormone naturally. Growth hormone (GH) is essential for fat burning, muscle building, and overall vitality. As we age, GH levels decline, contributing to weight gain and loss of muscle mass. To boost GH naturally:

• Practice intermittent fasting
• Engage in high-intensity interval training
• Prioritize quality sleep
• Consume adequate protein
• Reduce sugar intake

Testosterone is not just for men. Women also need testosterone for optimal health and body composition. Low testosterone in women can lead to:

• Decreased muscle mass
• Increased body fat
• Reduced libido
• Lower energy levels

To support healthy testosterone levels:

• Consume healthy fats
• Engage in strength training
• Manage stress
• Avoid endocrine disruptors like BPA

By focusing on these two key hormones, women can improve their body composition, energy levels, and overall well-being.

3. The ketogenic diet affects women differently than men

The ketogenic diet can address these hormonal changes, but women react differently to keto.

Understand the keto paradox. While the ketogenic diet can be effective for weight loss and metabolic health, many women experience challenges that men don't face. This is due to:

• Hormonal differences
• Greater susceptibility to stress
• Unique nutritional needs

Women may experience:

• Thyroid dysfunction
• Menstrual irregularities
• Increased cortisol levels
• Difficulty entering or maintaining ketosis

Adapt keto for female physiology. To make keto work for women, modifications are necessary:

• Incorporate more low-carb vegetables
• Focus on nutrient density
• Cycle in and out of ketosis
• Pay attention to electrolyte balance
• Prioritize sleep and stress management

By understanding these gender differences and making appropriate adjustments, women can harness the benefits of ketosis while avoiding potential pitfalls.

4. Detoxification and circadian fasting optimize hormone balance

Detoxification and weight loss are inseparable, particularly for women.

Support detoxification pathways. As fat is burned, stored toxins are released into the bloodstream. This can disrupt hormonal balance and slow weight loss. To support detoxification:

• Consume cruciferous vegetables
• Stay hydrated
• Incorporate liver-supporting foods like garlic and turmeric
• Consider supplements like N-acetyl cysteine (NAC)
• Engage in regular exercise and sweating

Leverage circadian rhythms. Aligning eating patterns with the body's natural circadian rhythms can improve hormone balance and metabolic health. Circadian-based intermittent fasting involves:

• Limiting eating to an 8-10 hour window
• Fasting for 14-16 hours overnight
• Aligning meals with daylight hours

Benefits of circadian fasting include:

• Improved insulin sensitivity
• Enhanced fat burning
• Better sleep quality
• Reduced inflammation
• Increased growth hormone production

By combining detoxification support with circadian fasting, women can create an optimal environment for hormonal balance and weight loss.

5. Personalized carb limits and food intolerances are key to success

We all have our own carb threshold for weight loss. The healthier you get, the higher the number.

Determine your personal carb limit. The optimal carbohydrate intake varies greatly between individuals. Factors influencing carb tolerance include:

• Insulin sensitivity
• Activity level
• Genetics
• Overall health status

To find your personal carb limit:

1. Start with a low carb intake (20-25g net carbs)
2. Gradually increase carbs by 5g every 3 days
3. Monitor weight, energy levels, and ketone production
4. Identify the threshold where weight loss stalls or ketosis is lost

Identify food intolerances. Hidden food sensitivities can contribute to inflammation, hormonal imbalance, and weight gain. Common culprits include:

• Dairy
• Gluten
• Eggs
• Soy
• Nuts

To uncover food intolerances:

1. Eliminate suspect foods for 2-4 weeks
2. Reintroduce one food at a time
3. Monitor symptoms and physiological responses
4. Use blood glucose and ketone testing to assess reactions

By personalizing carbohydrate intake and eliminating problematic foods, women can optimize their diet for hormone balance and weight loss.

6. Nutritional ketosis activates fat-burning hormones and reverses inflammation

The goal with the Gottfried Protocol is to get your hormones back into balance, and that includes T. You want the right amount—not too little, and not too much.

Achieve mild ketosis. The Gottfried Protocol aims for a state of mild nutritional ketosis, which offers numerous benefits:

• Increased fat burning
• Improved insulin sensitivity
• Reduced inflammation
• Enhanced mental clarity
• Balanced hunger hormones

To achieve mild ketosis:

• Limit net carbs to 20-25g per day
• Consume moderate protein (0.6-1g per pound of lean body mass)
• Prioritize healthy fats (60-70% of calories)
• Monitor ketone levels (aim for 0.5-3.0 mmol/L)

Address chronic inflammation. Inflammation can disrupt hormonal balance and impede weight loss. The ketogenic approach helps reduce inflammation by:

• Lowering insulin levels
• Increasing production of anti-inflammatory ketones
• Promoting the growth of beneficial gut bacteria
• Reducing oxidative stress

By achieving mild ketosis and addressing inflammation, women can create an optimal hormonal environment for fat loss and overall health improvement.

7. Transition and maintenance require careful reintroduction of carbs

If you finish your four weeks of the Gottfried Protocol and then on Day 29 splurge on 200 grams of carbs, you will lose the sacred opportunity to learn the upper and lower limit of the carb threshold that works for you.

Transition gradually. After the initial 4-week protocol, carefully reintroduce carbohydrates to find your optimal long-term intake. This process involves:

1. Increasing carbs by 5g every 3 days
2. Monitoring weight, energy, and ketone levels
3. Identifying your personal carb threshold
4. Adjusting intake based on goals and lifestyle

Maintain metabolic flexibility. The ultimate goal is to achieve and maintain metabolic flexibility, allowing your body to easily switch between fat and carbohydrate burning. Strategies for long-term success include:

• Cycling in and out of ketosis
• Practicing intermittent fasting
• Focusing on nutrient-dense whole foods
• Regular exercise, including both strength training and cardiovascular activity
• Managing stress through mindfulness practices

By carefully transitioning and maintaining metabolic flexibility, women can sustain their weight loss and hormonal balance long-term.

8. A hormone-balancing diet improves overall health and quality of life

Lifestyle medicine is the most effective solution for the hormone dysfunction that we may face as women.

Beyond weight loss. The Gottfried Protocol's hormone-balancing approach offers benefits that extend far beyond the number on the scale:

• Improved energy levels
• Enhanced mental clarity and focus
• Better sleep quality
• Reduced risk of chronic diseases
• Increased longevity and healthspan
• Improved mood and emotional well-being
• Enhanced libido and sexual function

Holistic lifestyle approach. Achieving and maintaining hormonal balance requires a comprehensive lifestyle strategy:

• Nutrient-dense, whole food diet
• Regular physical activity
• Stress management techniques
• Prioritizing sleep and circadian rhythms
• Minimizing exposure to environmental toxins
• Nurturing social connections and relationships
• Engaging in purposeful activities and hobbies

By adopting a hormone-balancing approach to diet and lifestyle, women can not only achieve their weight loss goals but also experience a profound improvement in their overall health and quality of life.

Last updated: January 25, 2025