Podcast Summary
Hormonal shifts in women's life: Understanding hormonal phases, from fertility to postmenopause, is vital for effective fasting and food choices. Clear health goals and supporting each other are essential.
Understanding hormonal shifts throughout a woman's life is crucial for effective fasting and food choices. The speaker, a doctor, discusses four hormonal phases: fertility years, perimenopause, menopausal transition, and postmenopausal years. Each phase brings unique challenges and focuses, from monthly cycles to lunar cycles. The speaker emphasizes the importance of clear targets for health goals and encourages men to support women's health understanding. She also urges women not to overlook the importance of supporting each other throughout all stages of life. Overall, the conversation highlights the need for a unified approach to women's health across different hormonal phases.
Joining the Reset Academy for support in adopting a fasting lifestyle and achieving health goals: The Reset Academy offers a supportive community, expert calls, personalized guidance, and resources to help individuals adopt a fasting lifestyle and work with their hormones for optimal health.
The Reset Academy, as described in this podcast, offers a supportive community for individuals seeking to adopt a fasting lifestyle and take control of their health. By joining, members gain access to exclusive calls with experts, a community of like-minded individuals, and personalized guidance towards health goals. The podcast also emphasizes the importance of having a normal menstrual cycle during the fertility years, which is typically defined as the period from around age 13 to 35. A normal cycle should last between 28 and 34 days, with a shed time of 3-7 days, and should not be accompanied by excessive bleeding or severe PMS symptoms. The podcast encourages listeners to work with their hormones rather than against them, and the Reset Academy aims to provide the tools and resources to do just that.
Lifestyle choices impacting hormonal health: Fasting can help regulate hormones, focus on liver and gut health during ovulation, and consume nutrient-dense foods for hormonal balance during menstruation.
If you're experiencing heavy bleeding, severe cramping, and emotional instability before your period, or struggling during ovulation, it may be a sign that your lifestyle choices aren't supporting your hormonal health. The speaker, who has been teaching hormonal health for over a decade, has noticed that fasting can help regulate hormones and improve premenstrual symptoms. However, during ovulation, when hormones are at their peak, it's crucial to focus on liver and gut health to ensure optimal function. If you're not feeling your best during ovulation, consider examining your toxic load and making dietary adjustments. For those with irregular cycles or struggling with fertility, the speaker emphasizes that menstruation is a form of detoxification and encourages focusing on nutrient-dense foods to support hormonal balance.
Tracking menstrual cycles without periods: Women can use lunar cycles, temperature tracking with devices, and fasting to help sync back menstrual cycles. Toxins can disrupt hormonal systems, so reducing exposure and supporting detoxification is essential.
Women in their fertility years who have lost their cycles can use alternative methods to track their menstrual cycles and help sync them back up. These methods include using the lunar cycle, temperature tracking with devices like the Oura ring, and starting a 30-day fasting reset. The loss of a cycle can be due to specific reasons or birth control use, and these methods can help women navigate and understand their bodies better. Additionally, women in their fertility years are exposed to more toxins than ever before, which can deplete them of essential minerals and vitamins, and disrupt their hormonal systems. These toxins can also block receptor sites in the brain, specifically in the hypothalamus, pituitary, and pineal glands. It's important for women to be aware of this and take steps to reduce their exposure to toxins and support their body's natural detoxification processes.
Supporting Hormonal Balance in Your 20s, 30s, and Beyond: Focus on adding back essential nutrients and repairing the microbiome in your 20s and 30s. In your late 30s and beyond, prioritize hormone-boosting foods to help alleviate anxiety caused by declining progesterone levels.
During your twenties and thirties, focusing on adding back essential nutrients like zinc, iodine, 5 HTP, and vitamin D, which may have been depleted from long-term birth control use, can help support hormonal balance. Additionally, prioritizing microbiome repair through dietary choices and fasting can benefit both current hormonal health and the perimenopausal years. As you enter your late thirties and beyond, progesterone levels begin to decline, which can lead to increased anxiety. In such cases, incorporating hormone-feasting foods, like sweet potatoes, legumes, and potatoes, can help bring glucose levels up and provide the necessary nutrients for producing neurotransmitters like serotonin and GABA, which can help alleviate anxiety. It's important to remember that these recommendations are highly nuanced and individualized, so experimenting with different approaches and paying close attention to your body's responses is crucial.
Navigating Hormonal Changes During Perimenopause and Menopause: Track menstrual cycles using apps, eat a balanced diet rich in greens, and try PowerSync 60 for hormone-balancing practices and a customized meal plan.
As women enter perimenopause and approach menopause, they can expect significant hormonal changes that may lead to increased anxiety, mood swings, and irregular menstrual cycles. These changes are primarily due to the loss of progesterone, which can disrupt the balance between estrogen and progesterone. To navigate these changes effectively, it's essential to track menstrual cycles using tools like the Clue app. Additionally, a balanced diet rich in green leafy vegetables can help support hormonal health and alleviate symptoms such as bloating and constipation. Doctor Mindy, in partnership with Tony Horton, has created PowerSync 60, a revolutionary 60-day fitness program for both men and women that takes hormonal health into account. By incorporating hormone-balancing practices and a customized meal plan, PowerSync 60 aims to help individuals optimize their health during this critical life stage.
Maintaining a balance of fat burner and sugar burner systems for perimenopausal women: Alternate between longer fasts and hormone feasting experiences every 5-10 days to keep glucose and insulin levels stable and manage hormones during perimenopause
For perimenopausal women with quick menstrual cycles, it's essential to cycle between different phases of eating and fasting to maintain a healthy balance of fat burner and sugar burner systems. This means alternating between longer fasts and hormone feasting experiences every 5-10 days, depending on the length of your menstrual cycle. The goal is not to stay in the nurture phase for extended periods, as this could lead to weight gain. The key is to keep your glucose and insulin levels stable, especially since estrogen loss during perimenopause can make you more insulin resistant. By following this approach, you can effectively manage your hormones and alleviate menopausal symptoms.
Focusing on insulin sensitivity and stabilizing blood sugar during perimenopause: Add protein and fat to meals, take a walk or do squats after eating, monitor glucose levels, and consider hormone replacement therapy for symptom relief during perimenopause
For perimenopausal women, focusing on insulin sensitivity and stabilizing blood sugar is crucial. This can be achieved by adding protein and fat to every meal, taking a walk or doing squats after eating, and monitoring glucose levels to ensure quick recovery. During this transitional phase, women may experience symptoms of low estrogen, such as hot flashes, stress intolerance, memory loss, and depression, which may peak in the menopausal transition year. To alleviate these symptoms, some women may consider adding exogenous hormones as part of HRT or BHRT. Overall, the goal is to maintain optimal hormonal balance during this period of change.
Taking care of your brain during menopause: Prioritize self-care, longer routines, limit work hours, practice fasting, consider HRT or bioidentical hormones, and explore natural supplements for mental clarity and focus during menopause
During the menopausal transition year, taking care of your brain is crucial. This can be achieved through various methods such as longer morning routines, protecting your brain by limiting work hours, and practicing fasting to boost ketone production. Ketones can help improve mental clarity and upregulate GABA, leading to a calm and focused mind. Hormone replacement therapy (HRT) or bioidentical hormones may be considered during this time, but it's important to ensure proper balance of both estrogen and progesterone to avoid negative side effects. Fasting, lifestyle changes, and natural hormone supplements can all be effective tools to help navigate this hormonal transition. Remember, the menopausal transition is a time of recalibration for your brain, so prioritize self-care and consider exploring different methods to support your mental and emotional wellbeing.
Focusing on Sleep, Diet, and Reducing Toxins for Optimal Health During Menopause: Prioritize a good night's sleep, minimize alcohol, increase vegetable intake, consider longer fasts, focus on muscle building, and address potential toxicity issues for better menopause management and overall health.
Prioritizing overall health and wellbeing, specifically focusing on sleep, diet, and reducing toxins, is crucial during both the menopausal transition and postmenopausal years. The speaker emphasizes the importance of a good night's rest, minimizing alcohol intake, increasing vegetable consumption, and considering longer fasts to help manage symptoms and maintain brain health. Additionally, postmenopausal women should focus on muscle building through weight lifting or bodyweight exercises, as well as understanding and addressing potential toxicity issues. These lifestyle changes can make a significant impact on managing symptoms and improving overall health during these stages of life.
Protein intake for postmenopausal women: Postmenopausal women should consume 30-40 grams of protein at each meal for muscle growth, appetite control, and insulin sensitivity. Incorporate protein-rich snacks and consider intermittent fasting plans to support hormonal and cellular repair.
For postmenopausal women looking to build muscle and maintain insulin sensitivity, it's essential to consume 30-40 grams of protein at every meal. Protein intake is crucial for muscle growth, and meeting this requirement at each meal can help curb appetite and promote a smaller dinner. Aim for a protein-heavy first meal of the day and consider incorporating protein-rich snacks throughout the day. Additionally, consider implementing a weekly variation of intermittent fasting, such as the 5:2 or 4:2:1 plan, which includes periods of extended fasting and protein-rich meals to support hormonal and cellular repair. Overall, focusing on protein intake and muscle building is key for postmenopausal women seeking to improve their health and longevity.
Empowering Women to Take Control of Their Health: Women need to educate themselves about hormones, connect with others, and create a lifestyle that supports their health. Seek knowledge, lift each other up, and inspire positive change for better lives.
Women need to take control of their health by understanding their hormones and creating a lifestyle that works with them, not against them. This requires seeking out knowledge and resources, connecting with others, and sharing what we learn. Many women are struggling due to a lack of understanding and support from doctors, so it's essential that we educate ourselves and lift each other up. By doing so, we can create a ripple effect of positive change and help other women live healthier, more balanced lives. So, if you resonated with today's discussion, please leave a review on iTunes, share it with another woman, and let me know your biggest takeaway. Your questions and feedback will help shape future episodes. Thank you for joining me and for being a part of this community of women empowering each other on the journey to better health.
