Hormones don’t get nearly enough credit when it comes to fat loss and muscle growth.
Most people obsess over calories and protein while completely ignoring the invisible forces that actually run their metabolism.
In a recent video, Justin, owner and founder of SBG Nutrition, broke down seven powerful foods that directly support hormone production—and they’re foods you probably already have access to.
Whether you’re trying to lose fat, build muscle, or just feel better in your own skin, these foods might be the missing piece.
Jump to:
- Eggs: Building Blocks for Estrogen and Progesterone
- Salmon: Inflammation Fighter and Cortisol Manager
- Avocado: Healthy Fats for Hormonal Balance
- Greek Yogurt: Protein Powerhouse for IGF-1 and Insulin
- Oysters: Testosterone and Estrogen Booster
- Brazil Nuts: Thyroid Support Through Selenium
- Berries: Antioxidant-Rich Insulin and Cortisol Regulators
- How to Incorporate These Foods Weekly
- Why Hormones Matter More Than You Think
Eggs: Building Blocks for Estrogen and Progesterone
Eggs aren’t just breakfast staples. They’re hormone powerhouses.
Justin emphasizes that eggs are high in choline and provide the cholesterol necessary for producing estrogen and progesterone—two critical hormones for both men and women, though especially important in female physiology.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Eggs provide cholesterol, which are the building blocks toward estrogen and progesterone, which are hormones found in our body.
Beyond cholesterol, eggs pack B vitamins that support cellular function across your entire system. Eating eggs multiple times per week can help regulate these essential hormones naturally.
Salmon: Inflammation Fighter and Cortisol Manager
Salmon does triple duty when it comes to hormone health.
According to Justin, salmon helps regulate inflammation, cortisol, and insulin—all of which directly impact your ability to perform in the gym and transform your body composition.
The secret lies in omega-3 fatty acids. These anti-inflammatory fats support overall hormone function while helping keep cortisol levels in check. Lower inflammation equals better cortisol regulation, which means your stress hormone stays where it should be.
Plus, salmon’s high-quality protein helps stabilize blood sugar by improving insulin sensitivity. That’s a win-win for anyone chasing body recomposition.
Avocado: Healthy Fats for Hormonal Balance
Avocado lovers, rejoice.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
This creamy fruit is loaded with monounsaturated fats that help boost estrogen and progesterone levels—especially important for women dealing with hormonal imbalances.
Not enough fats in your diet disrupt estrogen and progesterone levels. So eating more fats, especially healthy fats like avocado, can really, really help with this.
Avocados also help stabilize blood sugar, which prevents insulin spikes and crashes. If you’re restricting fats too aggressively, your hormones will suffer. Adding avocado several times weekly can restore that balance.
Greek Yogurt: Protein Powerhouse for IGF-1 and Insulin
Greek yogurt isn’t just a convenient snack. It’s a muscle-building, hormone-supporting superfood.
Justin points out that high-quality protein in Greek yogurt supports muscle protein synthesis, which in turn helps regulate insulin and signals IGF-1 production—a growth factor critical for muscle development.
Additionally, Greek yogurt contains calcium and vitamin D, which contribute to bone health and help prevent osteoporosis, especially as you age.
Oysters: Testosterone and Estrogen Booster
Oysters have long been known as aphrodisiacs, but there’s real science behind the hype.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
These shellfish are packed with zinc, a mineral that plays a crucial role in testosterone production for men and estrogen regulation for women.
Increasing testosterone helps men build more muscle. Increasing estrogen helps women build more muscle.
Zinc also aids in steroid metabolism and reproductive function, making oysters a double-win food for both sexes. If oysters aren’t your thing, other zinc-rich foods like pumpkin seeds or red meat can offer similar benefits.
Brazil Nuts: Thyroid Support Through Selenium
Struggling with sluggish metabolism or thyroid issues? Brazil nuts might help.
These nuts are exceptionally high in selenium, a trace mineral required for proper thyroid hormone function—specifically T3 and T4 production.
Justin warns against overdoing it, though. Just a few Brazil nuts daily provide all necessary selenium to support thyroid health without risking toxicity. More isn’t always better when it comes to selenium intake.
Berries: Antioxidant-Rich Insulin and Cortisol Regulators
Berries are more than just delicious.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Loaded with fiber and polyphenols, berries help regulate insulin and stabilize blood sugar levels. Their antioxidant content also plays a vital role in managing cortisol and reducing overall inflammation.
The antioxidants inside of blueberries also help with making sure your cortisol levels stay low and your total stress response, which then helps our inflammation and helps the whole entire body work in the ways that it’s supposed to.
Blueberries, strawberries, raspberries—mix them into yogurt, blend them into smoothies, or eat them plain. Your hormones will thank you.
How to Incorporate These Foods Weekly
Making hormone-supporting nutrition a habit doesn’t require drastic changes.
Here’s how you can easily incorporate these seven foods into your weekly routine:
- Breakfast: Scrambled eggs with avocado slices and berries on the side
- Lunch: Grilled salmon over greens with a handful of Brazil nuts
- Snacks: Greek yogurt topped with blueberries or strawberries
- Dinner: Oysters as an appetizer or zinc-rich protein with roasted veggies
- Daily habit: Two to three Brazil nuts with your morning coffee or tea
Consistency matters more than perfection. Aim to include most of these foods at least three to four times weekly for noticeable hormonal improvements.
Why Hormones Matter More Than You Think
You can train hard and eat clean, but if your hormones are off, progress stalls.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Hormones control everything from energy levels and mood to fat storage and muscle growth. Ignoring them is like trying to drive with the parking brake on.
These seven foods address multiple hormonal pathways simultaneously—estrogen, progesterone, testosterone, cortisol, insulin, IGF-1, T3, and T4. That’s comprehensive support from simple, whole-food sources.
If you’ve been stuck despite doing “everything right,” this might be the leverage point you’ve been missing.
