The Egg Protocol: Build Muscle, Balance Hormones, and Boost Immunity
Read Time: 7 minutesAt first glance, an egg might just look like breakfast, but crack it open and you’ll find one of nature’s most complete nutritional packages.
When I think about the foods that have had the greatest impact on my family’s health and my own recovery, eggs are at the top of the list. God created them as a perfectly packaged source of life, designed to nourish from the inside out.
Eggs helped me restore my health after suffering from severe digestive illness and nutrient depletion. When my body was struggling to absorb key vitamins and minerals, they provided a bioavailable source of protein, healthy fats, cholesterol for hormone production, and choline for brain function. Eggs delivered exactly what my system needed to rebuild my strength and resilience.
They've also supported my children’s growth, and even fueled their performance at the highest levels (including when my son plays college football).
For thousands of years, eggs were a dietary staple in every culture. They’re versatile, affordable, and loaded with nutrients, exactly the kind of whole food the Bible points us toward.
Why Eggs Matter for Health and Hormones
At its core, an egg is a complete, self-contained package of nutrition designed to grow and sustain new life. Inside that shell is everything needed to develop a chick (or duckling, gosling, quail, etc.), including:
Protein
Healthy fats
Vitamins A, D, E, K2, B2 (riboflavin), B5 (pantothenic acid), B6, B9 (folate), and B12.
Minerals like selenium, phosphorus, zinc, iron, calcium, iodine, and small amounts of potassium and magnesium.
Even antioxidants like lutein and zeaxanthin
What Exactly is Found Inside Eggs?
Most of these nutrients listed above—especially vitamins A, D, E, K2, and B12—are concentrated in the yolk, along with choline and antioxidants.
Eggs (especially the yolks) contain cholesterol, which your body uses as a raw material to make hormones, especially reproductive hormones like estrogen and testosterone. Without enough cholesterol, your body can’t properly produce the hormones that regulate fertility, metabolism, mood, and even muscle growth.
Despite its bad rap in the past, dietary cholesterol from eggs has been found to have little effect on most people’s blood cholesterol or risk for heart disease. In fact, some studies show it's actually supportive of overall health in many cases.
Another key nutrient—one many people have never heard of—is choline. Choline supports brain development, memory, and nervous system function, and is critical during pregnancy (low intake has been linked to birth defects). Eggs are one of the richest sources of choline in the modern diet, with one yolk providing roughly 25–30% of your daily needs.
Egg yolks also contain phospholipid-bound proteins that help build and maintain cell membranes, meaning they're needed by just about every cell in your body. This structure also makes the fats in egg yolk more bioavailable, meaning your body can absorb and use them efficiently.
The protein (amino acids) in eggs is complete, meaning it contains all nine essential amino acids you need from your diet in highly digestible form. Your body can absorb and utilize over 90% of the protein from cooked eggs, which is part of why athletes and people recovering from illness have relied on them for centuries.
I personally prefer more egg yolks over the whites.
The yolk itself is a treasure chest of fat-soluble vitamins A, D, E, and K2, nutrients that work together for immunity, bone strength, hormone balance, and cardiovascular health.
Vitamin K2, for example, helps move calcium into bones and teeth rather than letting it deposit in arteries. Eggs from pasture-raised birds tend to have higher levels of these vitamins, as well as more concentrated omega-3 fatty acids and antioxidants like lutein and zeaxanthin, which protect your eyes from age-related damage (includng vision loss).
On the other hand, egg whites contain avidin, a protein that can bind to biotin (vitamin B7) and make it harder to absorb, though cooking deactivates most of it. The yolk is where nearly all the nutrition lives—alongside fatty acids, antioxidants, and hormone-building compounds, so when I want the biggest nutritional payoff, I focus on the yolks.
Different Types of Eggs (and Where to Find Them)
I’m not just talking about chicken eggs here. I’ve eaten and benefited from many kinds of eggs over the years. Each type has its own unique nutrient profile, flavor, and texture, and depending on your goals, you might prefer one over another. Here’s my personal take:
1. Chicken Eggs
These are the most common eggs you’ll find in any grocery store, but not all chicken eggs are equal. Pasture-raised chicken eggs can have 2–3 times more omega-3 fatty acids and significantly higher vitamin D than conventional eggs.
If you can, get them from a local farmer who lets their hens roam and forage on grass and bugs; that’s where the nutrition really comes from.
Where to find: Farmers' markets, health food stores, or direct from a local farm’s CSA program.
2. Quail Eggs
Quail eggs may be tiny, but they’re packed with nutrition. Ounce for ounce, they typically have more iron and vitamin B12 than chicken eggs, and they’re rich in selenium and riboflavin.
Some people also find quail eggs easier to digest, possibly due to slightly different protein structures. They have a delicate, rich flavor and make a great addition to salads or as bite-sized snacks.
Where to find: Asian or specialty grocery stores, local farms, or order online from sustainable farms.
3. Duck Eggs
Duck eggs are richer and creamier than chicken eggs and contain about 50% more vitamin A and more healthy fats.
Their yolks are a deep orange, and the higher fat content makes them ideal for baking, giving cakes and pastries a richer flavor and fluffier texture. People with mild chicken egg sensitivities can sometimes tolerate duck eggs better.
Where to find: Farmers' markets, specialty food shops, or online from pastured duck farms.
4. Turkey Eggs
My personal favorite! They’re rare, but they pack lots of muscle- and hormone-supporting nutrients, in some cases, even more than many other eggs I’ve tried. When my son was recovering from IBD, turkey eggs played a big role in helping him bulk up to 260 lbs. to play college football.
Where to find: Some Asian markets and specialty farms. Ask around at your local farmers' market as well.
5. Goose Eggs
Large, rich, and high in vitamin A and healthy fats. One goose egg can be the equivalent of two or three chicken eggs. Great for hearty omelets or baked dishes.
Where to find: Local farms, some ethnic markets, and occasionally online from small producers.
Egg Terminology Explained
When shopping for eggs, the labels can be confusing. Here’s what different terms really mean:
Pasture-raised (the gold standard): This usually means hens roam freely outdoors with access to natural forage. This produces eggs higher in omega-3s and vitamin D.
Cage-free: Hens aren’t kept in cages but are usually in large indoor barns. Better than conventional, but still not necessarily ideal for nutrient density.
Free-range: Hens have some outdoor access, but it may be limited. Quality varies depending on the specific farm.
Organic: Hens are fed organic feed without pesticides or GMOs. Does not guarantee pasture access.
Conventional: From hens in cages, fed standard grain-based diets. Lower nutrient content and less healthy fats compared to pasture-raised eggs.
Raw vs. Cooked: Which is Better (and Safer)?
You may have heard that, back in the day, bodybuilders would crack raw eggs straight into a glass and chug them for muscle-building power. And while it looked extreme, they were on to something when it came to maximizing nutrient absorption.
My family often eats raw eggs, but only from clean, pasture-raised flocks with spotless shells (this is important to reduce the risk of contamination). Eating them raw preserves their delicate enzymes and antioxidants. If you prefer them cooked, soft-boiling or poaching keeps more nutrients intact compared to frying.
Does research say it's safe or risky to consume raw eggs? Here's how I understand the risks versus benefits:
Raw eggs do carry the risk of salmonella contamination, even when shells appear clean. Only about 1 in 20,000 eggs is estimated to contain salmonella. Still, it's possible and something to be aware of, especially if you're pregnant, giving raw eggs to young children, or have a compromised immune system.
If you opt for raw or lightly cooked eggs, choose pasteurized ones. Pasteurization significantly reduces bacterial risk while preserving the nutritional profile.
How We Eat Our Eggs
In our home, eggs aren’t just for breakfast. We eat up to three dozen a day between family members. Some of the ways we enjoy them include:
Soft-boiled over sprouted grain bread
Deviled eggs made with olive oil mayo and herbs
Added to soups and stews for protein
Hard-boiled for quick snacks
Raw yolks in smoothies, ice cream, or custards
The Bottom Line
Eggs are one of God’s most perfect foods; they're affordable, nutrient-rich, and incredibly versatile (plus, they taste great!). Whether it’s chicken, duck, turkey, or quail eggs, choosing high-quality, pasture-raised eggs will give you the best flavor and the most nutrition. They’ve been part of my family’s healing journey, and I recommend they be part of yours, too.
References:
https://www.heart.org/en/news/2023/08/25/heres-the-latest-on-dietary-cholesterol-and-how-it-fits-in-with-a-healthy-diet
https://www.cdc.gov/cholesterol/about/myths.html
https://ods.od.nih.gov/factsheets/Choline-Consumer/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5579632/
https://www.piedmont.org/living-real-change/are-eggs-from-pasture-raised-chickens-healthier
https://pmc.ncbi.nlm.nih.gov/articles/PMC9658713/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9644172/
https://uwyoextension.org/uwnutrition/newsletters/egg-labels-and-more/
https://certifiedhumane.org/article-explains-difference-pasture-raised-free-range-eggs/
https://springcreekquail.com/us/blog/quail-eggs-vs-chicken-eggs
https://www.webmd.com/diet/health-benefits-duck-eggs
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/turkey-eggs