Women, Food, and Hormones by Sara Gottfried: Book Review
Hormones play a crucial role in every aspect of a woman’s health, yet they’re often overlooked in conventional weight loss and wellness advice.
In her best-selling book, Women, Food, and Hormones, Harvard-educated medical doctor and hormone expert Dr. Sara Gottfried uncovers the science behind hormonal imbalances and offers a transformative plan to help women regain control of their bodies, minds, and metabolism.
In this in-depth review, we’ll explore Dr. Gottfried’s core message, her innovative approach to eating for hormonal health, and why this book has become a staple for women seeking sustainable weight loss and vitality.
We’ll also highlight the pros and cons, share reader feedback, and summarize practical tips you can start applying today.
Women, Food, And Hormones By Sara Gottfried
About the Author: Who Is Dr. Sara Gottfried?
Dr. Sara Gottfried is a board-certified gynecologist and author of several New York Times bestsellers, including The Hormone Cure and Younger.
With over two decades of experience in functional and integrative medicine, she specializes in women’s hormonal health and brings a science-backed, patient-centered perspective to her work.
In Women, Food, and Hormones, she combines cutting-edge research with her clinical experience to help women understand their bodies better and heal from chronic fatigue, stubborn weight gain, mood swings, and other hormone-related challenges.
Overview of the Book
The book is divided into three main parts:
- Understanding Hormonal Imbalances
- The Gottfried Protocol: A Four-Week Reset
- Personalizing Your Plan and Long-Term Success
Each section builds on the last to guide readers through understanding, restoring, and sustaining hormonal balance through food and lifestyle choices.
Key Hormones Discussed
Dr. Gottfried focuses on seven primary hormones that significantly affect women’s health:
- Insulin – Blood sugar regulation and fat storage
- Cortisol – Stress hormone linked to belly fat
- Leptin – Satiety and hunger signals
- Ghrelin – Appetite regulation
- Estrogen – Reproductive health, mood, and weight
- Progesterone – Menstrual cycle and sleep support
- Testosterone – Libido, muscle mass, and energy
She explains how these hormones interact and how food, sleep, stress, and environmental toxins can disrupt their delicate balance.
The Gottfried Protocol: 4-Week Hormone Reset
One of the most powerful elements of the book is The Gottfried Protocol, a science-based nutritional reset that uses a modified ketogenic diet tailored specifically for women.
Here’s a quick breakdown:
First Week: Detox
- Eliminate sugar, processed foods, gluten, dairy, and alcohol
- Focus on liver-supporting foods like leafy greens, cruciferous vegetables, and lemon water
Second Week: Ketogenic Adaptation
- Gradually reduce carbs to enter a gentle state of ketosis
- Prioritize non-starchy vegetables, healthy fats (avocado, olive oil), and moderate protein
Third Week: Deep Ketosis
- Stay below 25 grams of net carbs
- Practice intermittent fasting (14:10 or 16:8)
Fourth Week: Reintroduction and Personalization
- Slowly reintroduce carbs (low glycemic only) and track how your body responds
- Identify which foods help you thrive and which cause hormonal issues
What Makes This Book Unique?
- Tailored for Women: Most keto and weight loss books are based on research done on men. Dr. Gottfried fills this gap with hormone-aware strategies designed for women’s unique physiology.
- Backed by Science: Every recommendation is supported by clinical studies and real patient data.
- Holistic View: The book goes beyond diet to address sleep, stress, exercise, and mindset.
Top Takeaways from the Book
- Calories Aren’t Everything – Hormonal balance plays a greater role in weight loss than simple calorie restriction.
- Keto Isn’t One-Size-Fits-All – Women need a gentler, cyclical ketogenic approach to avoid thyroid and adrenal issues.
- Insulin Resistance Is Widespread – Many women are insulin resistant without knowing it. This can block fat loss and increase inflammation.
- Personalization Is Key – Monitoring how your body responds to food is essential for long-term success.
- Self-Compassion Is Necessary – Dr. Gottfried emphasizes the importance of emotional wellness and body acceptance throughout the healing process.
Who Should Read This Book?
- Women in their 30s to 60s struggling with weight loss, fatigue, or mood swings
- Women with PCOS, perimenopause, or menopausal symptoms
- Anyone interested in holistic health and evidence-based wellness
- Fans of functional medicine or Dr. Mark Hyman, Dr. Amy Myers, or Dr. Aviva Romm
Pros and Cons of Women, Food, and Hormones
Pros:
✅ Tailored ketogenic plan for women
✅ Science-backed and medically reviewed
✅ Clear explanations for complex hormonal topics
✅ Empowering and compassionate tone
✅ Includes meal plans, recipes, and checklists
Cons:
❌ Not ideal for strict vegetarians or vegans (though some substitutions are suggested)
❌ Might feel restrictive for those new to low-carb eating
❌ Requires tracking and commitment for best results
Sample Meal Plan (From the Book)
Here’s a glimpse of what a day on The Gottfried Protocol might look like:
Breakfast:
Avocado smoothie with almond milk, MCT oil, and spinach
Lunch:
Grilled salmon over arugula salad with olive oil vinaigrette
Snack:
Handful of macadamia nuts or celery with almond butter
Dinner:
Zucchini noodles with pesto and grilled chicken
Dessert (optional):
Coconut chia pudding sweetened with stevia
Reader Reviews: What Others Are Saying
⭐️⭐️⭐️⭐️⭐️ “This book changed the way I look at food and my health. I lost 10 lbs in a month and have more energy than ever.” — Jessica M.
⭐️⭐️⭐️⭐️ “Finally, a plan that makes sense for women. Dr. Gottfried gets it!” — Dana C.
⭐️⭐️⭐️ “It’s a great resource, though I wish there were more plant-based options.” — Lauren T.
Final Thoughts
Women, Food, and Hormones is more than a diet book—it’s a blueprint for reclaiming your health.
Dr. Sara Gottfried provides not just a plan, but the tools to understand your body at a deeper level.
Whether you’re navigating menopause, fighting fatigue, or trying to lose stubborn weight, this book offers practical guidance with a supportive tone.
Frequently Asked Questions
Is this book suitable for women over 50?
Absolutely. It’s especially helpful for perimenopausal and menopausal women.
Do I need to follow keto forever?
No. Dr. Gottfried recommends cycling in and out of keto based on your hormonal needs.
Are there vegan or vegetarian modifications?
While the plan is largely paleo-keto, you can adapt parts of it with plant-based proteins and healthy fats.
Does it require lab testing?
Testing is recommended for personalization but not required to follow the plan.
Where to Buy the Book
You can find Women, Food, and Hormones at:
- Amazon
- Barnes & Noble
- Local bookstores
You Might Also Like:
