# @karita_cassia on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdHbxHmliHc
- **Gondola URL:** https://gondola.cc/posts/70173715-karita-cassia-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4dfe3e945b.jpg
- **Posted:** 2026-09-10T18:02:27.000+00:00
- **Account Owner:** KÁRITA CÁSSIA (@karita_cassia) — https://gondola.cc/karita_cassia

## Caption

WHAT I EAT

to support my hormones, muscle + energy.

The foods always in my rotation.

#womennutrition #healthandwellnessjourney #womenshormones #foodismedicine 

Mineral rich, always. I think about micronutrients, not just macros. Greens, root vegetables, peppers, mineral water, good salt, cheese — the little things add up. Minerals are what my energy actually runs on.

Protein at every meal. Steak, fish, eggs, sardines. Protein anchors the plate and I build around it. Muscle does not build itself, and I want mine.

Fat, for the skin it gives back. Avocado, cashews, pepitas, walnuts, egg yolks, raw butter, and the salmon skin nobody else at the table wants. I don’t eat fat because it’s a beauty hack. I eat it because the female body needs it — and my skin happens to like it too. Fat was never the enemy. The kind and the amount still matter.

Extra virgin olive oil. One of my secrets. I use it generously, but I’m picky about it: early harvest, extra virgin and cold extracted. Earlier-harvest oils tend to retain more of the polyphenols and antioxidant compounds I’m actually buying olive oil for. Those polyphenols are part of what makes a really good EVOO interesting beyond the fat itself. It supports cardiovascular health and provides antioxidant compounds, while the fat helps with absorption of fat-soluble vitamins. And as part of an overall nutrient-dense diet, it supports the fats and micronutrients involved in healthy skin and normal gut function. The peppery burn is a good thing.

Organ meat, and my kids eat it too. One of the most nutrient-dense foods in my rotation, and the one nobody wants to hear about. I buy the Ancestral Blend by Force of Nature — it has all the organs in it and you cannot taste it. I make the best bolognese and tacos out of it.

Can’t do whole sardines yet or don’t know how to use them in a recipe? Start with this Sardine pâté, over crackers, sourdough, you name it. Makes the perfect snack or lunch — you’ll be surprised. 

I am not eating for the plate. I am always eating for the four hours after it.

## Stats

- **Views:** 0
- **Likes:** 0
- **Shares:** 0
- **Comments:** 0

## Tags

foodismedicine, womennutrition, womenshormones, healthandwellnessjourney

---
Copyright (c) Gondola