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    About this Episode

    This episode is brought to you by Rupa Health, InsideTracker, and Wonderfeel


    Women in midlife often experience night sweats, mood swings, and other uncomfortable and difficult symptoms resulting from hormonal shifts. This is also often a time of significant stressors, as many women are juggling parenting, a career, and even caring for elders. And contrary to popular belief, women cannot follow the same health and fitness protocols as men and expect to see the same results.


    In today’s episode, I talk with Dr. Mindy Pelz, Dr. Izabella Wentz, and Cynthia Thurlow about things women over 40 can do to ease their experiences during perimenopause and menopause.


    Dr. Mindy Pelz is a renowned holistic health expert and one of the leading voices in educating women about their hormonal health. She has empowered hundreds of thousands of people around the world to tap into their bodies' innate healing abilities through her “5-Step Approach,” which uses fasting, personalized nutrition, stress management, chemical detoxification, and lifestyle changes to optimize health and slow the aging process.


    Dr. Izabella Wentz is an internationally acclaimed thyroid specialist and a licensed pharmacist who has dedicated her career to addressing the root causes of autoimmune thyroid disease after being diagnosed with Hashimoto’s thyroiditis in 2009. She is the author of three books on Hashimoto’s: Hashimoto’s Thyroiditis Lifestyle Interventions for Finding and Treating the Root Cause, Hashimoto’s Food Pharmacology, and Hashimoto’s Protocol. Her latest book is Adrenal Transformation Protocol: A 4-Week Plan to Release Stress Symptoms and Go from Surviving to Thriving.


    Cynthia Thurlow is a nurse practitioner, author of the bestselling book Intermittent Fasting Transformation, a two-time TEDx speaker, with her second talk having more than 14 million views, and the host of the Everyday Wellness podcast, a consistent top iTunes podcast in Nutrition. With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and women’s health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.


    This episode is brought to you by Rupa Health, InsideTracker, and Wonderfeel. 


    Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.


    InsideTracker is offering my community 20% off at insidetracker.com/drhyman.


    Wonderfeel Youngr NMN works by increasing your levels of NAD, a critical molecule our bodies produce that we literally need to survive. Feel the wonder of innovation at getwonderfeel.com.


    Full-length episodes of these interviews (and links to all the references mentioned) can be found here:

    Dr. Mindy Pelz

    Dr. Izabella Wentz

    Cynthia Thurlow




    Hosted on Acast. See acast.com/privacy for more information.


    🔑 Key Takeaways

    • Understanding our hormones is crucial for women's health, as they regulate various aspects of our well-being. Lack of knowledge and education about hormones leads to a one-size-fits-all approach to healthcare, overlooking women's hormonal needs. Empowering women with hormone-awareness and personalized care is essential.
    • Prioritize lifestyle adjustments before considering medication or hormone therapy. Fasting, balancing carb intake, repairing the microbiome, detox practices, and mindfulness can significantly impact hormonal disorders and enhance overall health.
    • Women can improve their hormonal health by understanding their menstrual cycle, tracking hormone fluctuations, and making lifestyle changes such as fasting, varying foods, and building a community of supportive women.
    • Understanding and managing stressors, whether they are negative or positive, psychological or physiological, is essential for maintaining optimal health and well-being.
    • Prioritizing rest, reducing stress, and healing the gut are crucial steps to restore balance and well-being in the face of modern lifestyle challenges.
    • By incorporating alternative methods like pregnenolone and DHEA supplementation, morning sunlight exposure, meditation, yoga, and herbal remedies, significant improvements can be achieved in adrenal health within a shorter time frame.
    • Incorporating dietary changes, supplements, and joyful activities, along with intermittent fasting, can have transformative effects on overall health and energy levels.
    • Embracing fasting can improve metabolic health, promote autophagy, and support weight loss by effectively utilizing stored fat as a fuel source. It is important to find the fasting approach that aligns with individual needs and incorporates other healthy habits.
    • Gradually transitioning into longer fasting periods and reprogramming the cognitive disconnect around meal frequency can have significant health benefits, but it is important to find the right fasting method based on individual health conditions and goals.
    • Making gradual changes to our eating habits, including reducing snacking and adjusting meals, can improve our overall well-being and metabolic health.
    • Intermittent fasting should be tailored to individual factors such as gender, life stage, and activity levels, and finding the right balance is crucial for maintaining muscle mass and overall well-being.

    📝 Podcast Summary

    The Importance of Hormone Literacy and Personalized Care for Women's Health

    Hormone illiteracy is a major challenge for both men and women. Understanding our hormones is crucial as they regulate various aspects of our health, including our menstrual cycle, appetite, moods, and sleep. However, there is a lack of knowledge and education about hormones, leading to a societal approach to female health that does not align with hormonal fluctuations. Many women suffer from perimenopause and menopause without understanding their hormones or the lifestyle choices that can support them. This lack of knowledge has led to a one-size-fits-all approach to healthcare, where women's hormonal needs are often overlooked. Additionally, the increasing physical, emotional, and chemical stressors in our environment contribute to hormonal imbalances. It is essential to address these issues and empower women with hormone-awareness and personalized care.

    Lifestyle Changes for Hormonal Balance in Women Over 40

    Lifestyle changes play a crucial role in regulating hormonal balance, especially for women over 40. It is important to prioritize lifestyle adjustments before considering medication or hormone therapy. Five key steps for women over 40 include fasting and psych cycling their fast, balancing carb intake to maintain estrogen and keep the thyroid and progesterone happy, repairing the microbiome, implementing detox practices, and incorporating mindfulness tools to reduce stress. These lifestyle changes can have a significant impact on hormonal disorders, such as menstrual issues, fibroids, infertility, and PCOS. It is essential to understand that hormone production, breakdown, and cell absorption are all influenced by the overall health of the body, including the microbiome and liver function. Therefore, focusing solely on hormone therapy without addressing these factors may yield suboptimal results.

    Taking Control of Hormonal Health and Balancing Hormones Through Lifestyle Changes and Supportive Communities

    Women need to take ownership of their hormonal health and understand the different stages of their life. It is important to track one's cycle and consider urinary hormone tests to understand the fluctuations in hormones. Knowing the personalities of hormones like progesterone, estrogen, and testosterone can help women navigate their symptoms and behaviors. Implementing lifestyle changes, such as fasting, varying foods, working on the microbiome, detoxing, and slowing down, can be a long but essential process towards hormonal balance. It is not a one-size-fits-all approach, and women may need supplementation or other hormone therapies along the way. Building a supportive community of women who can share experiences and stories is also beneficial for overall health.

    Recognizing and Addressing Stressors for Improved Well-being

    Stressors can come in various forms and have a significant impact on our health. It is crucial to recognize and address these stressors to improve overall well-being. Stressors can be both negative and positive, such as family drama or having a new baby. Additionally, hidden psychological stressors from past traumatic experiences can affect our body's stress response. It is also important to consider physiological stressors like sleep deprivation, poor diet, and blood sugar imbalances, which can lead to adrenal dysfunction. Furthermore, hidden sources of inflammation, such as infections or toxins, can also contribute to stress on the body. This conversation emphasizes the importance of understanding and managing various stressors in order to maintain optimal health.

    The impact of modern lifestyles on our adrenal function and health.

    Our modern lifestyles and societal pressures have led to a disconnection from our natural circadian rhythms, causing a widespread impact on our adrenal function and overall health. By constantly subjecting ourselves to irregular schedules, stress, and inflammation-causing foods, our bodies are thrown into a state of survival mode, depleting our immune function and making us more susceptible to illnesses and infections. This is particularly evident in cases of chronic fatigue and gut infections. To address these issues, it is essential to prioritize rest, reduce stress, and focus on healing the gut through minimizing inflammatory foods and utilizing beneficial yeasts. It is crucial to acknowledge that although these conditions may be common, they should not be considered normal. Our ancient genes are not adapted to the constant stressors of our modern world, making it imperative to make conscious efforts to restore balance and well-being.

    Faster and Effective Approaches for Restoring Adrenal Function

    Restoring adrenal function can be a challenging and time-consuming process, but there are alternative approaches that may offer faster results. Traditional methods, such as getting enough sleep, reducing stress, and avoiding inflammatory foods, can be effective but require significant lifestyle changes. However, a different approach has been developed, focusing on providing the body with safety signals to shift from a survival state to a thriving state. This approach includes utilizing pregnenolone and DHEA, along with other techniques like exposing oneself to sunlight in the morning, practicing meditation and yoga, and taking herbs. This alternative protocol has shown promising results in a shorter time period, with a significant reduction in symptoms like brain fog and fatigue.

    A Holistic Approach to Boosting Health and Energy Levels

    The approach to improving overall health and energy levels involves a combination of dietary changes, supplements, and transformational work. Functional medicine and integrative medicine emphasize the use of adaptogens, B vitamins, vitamin C, magnesium, and electrolytes to support the body. Mitochondrial support through supplements like d ribos, rhodiola, and carnitine can have a transformative effect on brain fog, anxiety, and sleep. Incorporating activities that bring joy and pleasure into daily routines is crucial for boosting energy levels. Additionally, implementing intermittent fasting, such as a 16-hour fasting window with an 8-hour feeding window, can be beneficial for individuals seeking to improve their overall health.

    The Benefits of Fasting for Health and Well-being.

    Fasting can have numerous benefits for our health and well-being. It is important to consider our individual goals and life stage when deciding on the appropriate fasting strategy. Fasting allows our bodies to enter an unfed state where we experience benefits such as autophagy, lowered inflammation, and improved metabolic health. For those who are metabolically flexible, fasting can help them effectively use different fuel sources, including stored fat. Embracing fasting can lead to improved biophysical markers, blood pressure, and inflammatory markers. Research has shown that individuals who are physically active and consume fewer calories often have better quality of life and longevity. It is essential to find the fasting approach that aligns with our individual needs and incorporates other healthy lifestyle habits.

    The Benefits of Adopting a Gradual Approach to Changing Eating Habits and Incorporating Fasting for Optimal Health

    Adopting a graduated approach to changing eating habits and incorporating fasting can have significant health benefits. Mark Hyman emphasizes the importance of stopping snacking and removing liquid sugar calories from one's diet. He argues that snacking has been conditioned by the food industry and is detrimental to overall health. The conversation also points out that slowly transitioning into longer fasting periods is necessary, especially for individuals who are metabolically inflexible. It is important to reprogram the cognitive disconnect around meal frequency and understand that the body can function well without constant food intake. Different individuals may require different fasting approaches based on their health conditions and goals. Ultimately, finding the right fasting method for each person, like finding the right dose of medication, is crucial to optimizing health outcomes.

    The impact of traditional eating habits and sedentary lifestyles on our metabolism and weight loss.

    The traditional three meals a day and snacking approach to eating is contradictory to what is actually beneficial for our metabolism and weight loss. The emphasis on low-fat, high-carbohydrate diets came about in the 1950s, shifting the focus away from the harmful effects of sugar and towards fat. This, combined with the rise of processed foods and sedentary lifestyles, has contributed to poor metabolic health. The accessibility of unhealthy food options and sedentary activities in our modern society has further worsened the situation. To start making positive changes, it is recommended to stop snacking and adjust our meals accordingly. Starting conservatively and gradually changing our eating habits can have a positive impact on our overall well-being.

    Personalized Approach to Intermittent Fasting: Finding the Right Balance for Optimal Health

    Intermittent fasting, or time-restricted eating, can be a beneficial strategy for achieving optimal health and managing weight. The specific fasting approach will vary based on individual factors such as gender, life stage, physical activity levels, and overall lifestyle. Women in the follicular phase of their menstrual cycle may benefit from more intense fasting, while post-ovulation may require less fasting. It is important to find a balance between fasting and providing adequate fuel for the body, especially for maintaining muscle mass. Additionally, considering factors like stress levels, sleep quality, and exercise routines is crucial in determining the appropriate fasting duration. It is okay to start with fasting on a few days of the week and gradually increase as needed. Overall, intermittent fasting can be a valuable tool when used in a personalized and sustainable manner.

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