Women’s Hormones & Body Composition

by Dr. Melanie Reidl, Naturopathic Doctor

More often than not, one of the goals of my female patients is weight loss. Immediately, I rephrase this towards a focus on body composition!

Our lean (muscle) and fat mass ratios are far more important than the number on the scale will ever be! Why?  Because healthy muscle mass supports metabolism by improving insulin sensitivity. Healthy muscle mass also helps regulate the production and functions of our female hormones, estrogen and progesterone.

Here are 3 things I have my female patients prioritize to improve body composition and help with hormone regulation:

1) Resistance Training with Progressive Overload 
It’s important to lift weights a few times each week, using the progressive overload training principle. This puts sufficient stimulus on muscle protein synthesis to increase strength and build muscle.

2) Adequate Protein and Caloric intake
Meeting protein and caloric targets allow for muscle growth when combined with strength training. It’s essential that we fuel our bodies using evidence-based guidance for daily protein intake. It is also important that we are eating at or close to our recommended daily caloric intake, or else muscle growth will be limited.

3) Creatine Monohydrate 
If I had to choose one supplement to enhance my points above in achieving body composition goals, it would be creatine! There is high quality research supporting its use in increasing strength, power, and lean body mass (muscle). As women we should not be afraid of the myths about creatine; it is an evidence-based supplement that aids in body composition and hormone health.

If you’re wanting to focus on body composition and hormone health goals this spring, let’s create a plan together.

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