Episode Transcript
[00:00:00] The most common way people give up their power is by thinking they don't have any.
[00:00:06] Alice Walker Chapter 8 Hormone Therapy and Medical Interventions when women reach midlife, one of the first questions that often comes up is, should I take hormones?
[00:00:21] The truth is, there's no one size fits all. Answer Hormone therapy, new weight loss medications and targeted supplements can all play a role in body transformation, but only when layered on top of a solid lifestyle foundation.
[00:00:38] Think of it this if diet, exercise, stress and sleep are the foundation of the house, medical interventions are the renovations you may or may not choose to add.
[00:00:51] They can make life easier, but they can't hold the house up on their own.
[00:00:56] Hormone replacement therapy HRT has long been debated, but research now shows that for many women, it can be both safe and beneficial. When started around the time of menopause, benefits may include reduced hot flashes, night sweats and sleep disturbances, improved mood and energy, better bone density and muscle maintenance.
[00:01:24] However, risks depend on type estrogen only versus combined with progesterone dosage and individual health history, HRT is not a free pass for weight loss. It's a supportive tool that, when combined with glucose control and strength training, can make transformation easier.
[00:01:46] Let's talk hormones When Normal doesn't feel Normal have you ever gone to the doctor because something just didn't feel right?
[00:01:55] Fatigue, mood changes, weight gain, brain fog, or trouble sleeping only to be told that your lab work is within normal range?
[00:02:05] You leave relieved that nothing serious was found, yet frustrated because you still don't feel like yourself.
[00:02:13] This experience is incredibly common, especially for women navigating hormonal shifts.
[00:02:20] Standard lab ranges are designed to detect disease, not to measure optimal wellness.
[00:02:25] You may technically fall within what is considered normal. While your body is quietly showing signs of imbalance.
[00:02:33] Hormones, thyroid function, adrenal health, and nutrient levels can all influence how you feel long before traditional lab values fall outside of the expected range.
[00:02:47] This is where a deeper, more integrative approach is needed, one that looks beyond numbers and listens to symptoms, history, and how your body is actually functioning. You are not alone, and you are not imagining it.
[00:03:02] Feeling not yourself is a signal, not a weakness, and it deserves to be understood, not dismissed.
[00:03:10] Hormone receptors are found on almost every cell in the human body.
[00:03:14] These receptors act like tiny locks on the surface or inside of cells.
[00:03:20] When the correct hormone, the key, binds to its receptor, it sends instructions that tell the cell what to do. This is how hormones regulate essential functions such as energy metabolism, mood, sleep, immune responses, growth, and reproduction.
[00:03:39] Because hormone receptors exist in the brain, heart bones, skin, muscles and even the immune system. A hormone imbalance can affect much more than just the reproductive organs.
[00:03:53] This is why symptoms of hormone decline or deficiency, such as fatigue, anxiety, weight gain, hormones, hot flashes or memory issues, can feel so widespread and interconnected.
[00:04:06] In short, hormones aren't just about fertility or menopause. They are vital communicators that help every cell function properly.
[00:04:16] Hormone Deficiency in Women A Holistic View Hormones quietly guide much of a woman's emotional, mental and physical well being.
[00:04:27] When these natural rhythms fall out of balance through stress, aging or lifestyle, the body begins to speak through subtle yet powerful signs.
[00:04:37] Common Symptoms Emotional changes Mood swings, irritability or a sense of mental fog and disconnect Intimacy challenges low libido and vaginal dryness, often causing discomfort or distance in relationships Body changes unexplained weight gain, constant fatigue and feeling slowed down despite rest Sleep and heat disturbances difficulty sleeping, night sweats and sudden hot flashes that disrupt peace and rest.
[00:05:15] Listening to the body these symptoms are not flaws or failures, they are messages.
[00:05:22] Hormones work in harmony with the nervous system, sleep cycles, digestion and emotions.
[00:05:28] When they shift, the whole body feels it.
[00:05:32] Honoring these signals with nourishment, stress reduction, restful sleep, movement and, when needed, professional guidance helps restore balance and vitality.
[00:05:44] Symptoms of Hormone Deficiency in Women Hormones play a vital role in regulating nearly every function in a woman's body, from mood and metabolism to sleep and reproductive health.
[00:05:58] When hormone levels decline or become imbalanced, it can lead to a range of physical, emotional and cognitive symptoms.
[00:06:06] The following are some of the most common signs of hormone deficiency in 1.
[00:06:13] Mood swings and Brain fog Many women experiencing hormonal imbalance report sudden shifts in mood, heightened irritability, anxiety or feelings of depression along with emotional changes. Some also experience brain fog, difficulty concentrating, forgetfulness or mental fatigue.
[00:06:35] These symptoms are often linked to declining levels of estrogen and progesterone, which influence neurotransmitters such as serotonin and dopamine.
[00:06:45] 2.
[00:06:46] Low libido and Vaginal Dryness A decrease in sexual desire is one of the most commonly reported symptoms of hormone deficiency, particularly during perimenopause and menopause.
[00:07:00] Lower estrogen and testosterone levels can lead to reduced sexual interest as well as physical discomfort during intimacy due to vaginal dryness or thinning of the vaginal tissues.
[00:07:12] These changes can affect emotional well being and relationships if left unaddressed.
[00:07:18] Third, weight gain and persistent fatigue.
[00:07:23] Hormonal imbalance can make it difficult to maintain a healthy weight, especially around the abdomen, hips and thighs.
[00:07:31] Slower metabolism, insulin resistance and changes in cortisol, the stress hormone, all contribute to unwanted weight gain.
[00:07:40] In addition, chronic fatigue, feeling tired even after adequate sleep can result from disrupted thyroid function or low estrogen levels.
[00:07:52] 4th insomnia and hot flashes Sleep disturbances are another hallmark of hormonal shifts. Women may struggle to fall asleep. Women awake frequently during the night or experience poor quality rest, hot flashes and night sweats. Sudden waves of heat, often accompanied by sweating and a pounding heartbeat, can further interrupt sleep.
[00:08:17] These symptoms are commonly associated with fluctuating estrogen levels during menopause.
[00:08:24] Why these SYMPTOMS MATTER While these symptoms are common, they should not be ignored or accepted as normal. Aging hormone deficiencies can influence cardiovascular health, bone density, cognitive function, sexual health, and overall quality of life.
[00:08:43] Recognizing the signs early allows women to seek proper evaluation, lifestyle support, and, when appropriate, medical or hormonal treatment.
[00:08:55] Women who may benefit from HRT1 perimenopause the years leading up to menopause can be marked by fluctuating estrogen and progesterone levels.
[00:09:08] Women may experience mood swings, irregular periods, anxiety, hot flashes, and sleep disturbances.
[00:09:16] Hormone replacement therapy can help regulate these fluctuations and provide relief.
[00:09:23] Second menopause during menopause, defined by 12 months without a menstrual cycle, hormone levels drop significantly.
[00:09:33] HRT is often used to reduce symptoms such as hot flashes, vaginal dryness, mood changes and decreased libido.
[00:09:41] Third postmenopause after menopause, estrogen and progesterone remain low.
[00:09:49] Women may continue to experience symptoms or develop issues like bone loss, joint pain, or urogenital discomfort.
[00:09:57] HRT can be considered to support bone density, heart health, and quality of life, especially in early postmenopause.
[00:10:06] Fourth Adrenal imbalances Chronic stress can deplete adrenal function, leading to fatigue, low energy, anxiety, sleep disturbances, and imbalanced cortisol and DHEA levels.
[00:10:21] Because adrenal hormones influence estrogen, progesterone, and testosterone production, some women with adrenal dysfunction may benefit from hormone support when lifestyle and nutritional therapies alone are not enough.
[00:10:36] 5 Thyroid disorders Hypothyroidism and other thyroid imbalances can mimic or worsen menopausal symptoms such as weight gain, fatigue, hair loss, mood changes, and low body temperature.
[00:10:52] In some cases when thyroid function affects reproductive hormone balance, carefully monitored HRT may be part of a broader treatment plan alongside thyroid support.
[00:11:03] A Holistic Perspective HRT is most effective when paired with a whole person approach.
[00:11:11] This nourishing foods that support hormone production and liver detoxification.
[00:11:18] Stress management to stabilize cortisol and adrenal health, Restful sleep routines and gentle movement, functional lab testing, and individualized medical supervision.
[00:11:30] HRT isn't about replacing what the body has lost it's about helping the body return to harmony.
[00:11:39] How Hormone Replacement Therapy Works Hormone replacement therapy is designed to restore balance by replacing hormones that the body no longer produces in sufficient amounts.
[00:11:54] As women age or when the adrenal glands, ovaries, or thyroid become imbalanced, key hormones begin to decline.
[00:12:03] This shift can lead to symptoms such as fatigue, hot flashes, mood changes, low libido, weight gain, and brain fog.
[00:12:12] HRT works by gently reintroducing the following hormones to optimal supports mood, bone health, skin elasticity, and reduces hot flashes and night sweatshirts.
[00:12:29] Progesterone Helps regulate sleep, calms the nervous system, protects the uterine lining and balances the effects of estrogen.
[00:12:39] Testosterone Though present in smaller amounts in women, it is essential for energy, muscle strength, libido, and mental clarity.
[00:12:49] Dehydroepiandrosterone A precursor hormone produced by the adrenal glands, it helps the body convert into estrogen and testosterone. Supports mood immunity and overall vitality.
[00:13:03] Thyroid hormone A natural form of thyroid replacement containing both T3 and T4 hormones, it supports metabolism, energy production, body temperature regulation, mental clarity, and healthy weight maintenance.
[00:13:21] Low thyroid function often mimics or worsens menopausal symptoms, making thyroid support an important part of hormonal therapy for some individuals.
[00:13:32] By replacing what the body is lacking, HRT aims to bring the endocrine system back into harmony, easing symptoms and supporting physical, emotional and cognitive well being.
[00:13:45] Historical Concerns The WHI Study 2002 In 2002, the Women's Health Initiative released a landmark study that dramatically changed the perception of hormone replacement therapy.
[00:14:03] Initial Findings Women taking estrogen plus synthetic progestin showed an increased risk of invasive breast cancer.
[00:14:14] Cancers found in the EPT group tended to be more advanced.
[00:14:19] Women taking estrogen alone did not have an increased risk, and some data suggested a slight reduction in breast cancer risk.
[00:14:29] Impact the study sparked widespread fear and confusion.
[00:14:35] Many women and healthcare providers abruptly stopped hrt, leading to a significant decline in its use worldwide.
[00:14:43] Reevaluating the WH what We Know now in the years following the WHI study, researchers took a closer look at the original data.
[00:14:54] They found that some of the early conclusions were misunderstood or overstated, leading to unnecessary fear.
[00:15:02] Updated Understanding the increased breast cancer risk was mainly associated with synthetic progestin, usually used in ept, not estrogen alone.
[00:15:13] Women who had a hysterectomy and took estrogen only therapy actually showed a reduced risk of breast cancer and lower overall mortality Age Matters Women who began hrt before age 60 or within 10 years of menopause experienced the most benefits and lowest risks.
[00:15:36] The study participants were on average 63 years old many years postmenopause, which does not reflect the typical age when HRT is started.
[00:15:47] Modern Perspective Today, many experts agree that HRT is safe and effective for healthy women in early menopause when personalized and properly monitored.
[00:16:00] Newer bioidentical hormones and transdermal delivery methods like patches and creams are considered safer options for many women.
[00:16:10] From Fear to Balance the WHI study brought awareness but also confusion.
[00:16:17] Now, with a more nuanced understanding, HRT is no longer seen through a lens of fear but as a valuable therapy when used appropriately.
[00:16:27] Benefits of Hormone Therapy for general Hormone therapy not only relieves menopausal symptoms, it can also support whole body health when carefully prescribed.
[00:16:39] Key benefits include energy and sleep.
[00:16:44] Balanced cortisol and melatonin help improve daily energy, stress response and sleep quality.
[00:16:52] Mood and clarity Supports neurotransmitters, reducing mood swings, anxiety and brain fog.
[00:17:01] Heart Health Estrogen helps protect blood vessels and supports healthy cholesterol levels Bone strength Prevents bone loss and lowers the risk of osteoporosis improves insulin sensitivity supports healthy fat distribution and aids weight management.
[00:17:24] Sexual health and Libido Increases libido, improves sexual comfort and function and enhances body confidence.
[00:17:34] HRT will make you gain weight.
[00:17:37] Not true Research shows HRT does not directly cause weight gain. In fact, it may help reduce belly fat, preserve muscle and improve sleep, making it easier to manage weight when combined with lifestyle changes.
[00:17:55] GLP1 medications Ozempic, WeGovy, etc.
[00:18:00] The buzz around GLP1 receptor agonists is real and for good reason.
[00:18:06] These medications mimic the hormone GLP1, which slows gastric emptying, keeps you fuller longer, reduces appetite and cravings improves glucose control promotes significant weight loss in many women.
[00:18:22] But here's the catch. Studies show that without resistance training and protein, women on GLP1 drugs can lose a significant amount of muscle along with fat.
[00:18:33] That makes strength training and protein intake non negotiable for anyone considering this path.
[00:18:41] GLP1s work without exercise.
[00:18:44] Not true GLP1 medications, Ozempic, WeGovy, etc. Are powerful for appetite and glucose control, but they don't discriminate between fat and muscle. Without resistance training and protein, up to 30 to 40% of weight loss can come from lean mass.
[00:19:05] Exercise plus protein equals muscle protection.
[00:19:09] Supplements with evidence not all supplements are snake oil.
[00:19:14] Some have well documented benefits for glucose hormone balance and overall metabolic health, especially when paired with sound nutrition, movement and rest.
[00:19:26] Berberine Shown to lower blood glucose and improve insulin sensitivity Often called nature's metformin, creatine supports lean muscle strength, recovery and cellular energy.
[00:19:42] Particularly valuable for women over 40 to maintain muscle mass and brain health.
[00:19:47] Omega 3s anti inflammatory fats that support heart, brain and hormone health while reducing insulin resistance.
[00:19:57] Vitamin D K2 essential duo for bone strength, immune function and metabolic balance Magnesium promotes relaxation, improves sleep quality, eases muscle tension and supports glucose regulation.
[00:20:17] L Theanine A calming amino acid naturally found in green tea Helps reduce stress, improve focus and enhance sleep quality by increasing alpha wave activity in the brain, leading to a calmer mind and steadier glucose response overnight Supplements should support, not replace lifestyle habits.
[00:20:41] Think of them as quiet allies that amplify the effects of balanced nutrition, restorative sleep and mindful movement.
[00:20:50] Supplements aren't magic, but they can fill gaps and give your metabolism an edge.
[00:20:58] Supplements can replace lifestyle no supplement can outwork poor nutrition, lack of sleep or stress.
[00:21:07] Supplements supplement they fill gaps, but the foundation is still food, movement and recovery.
[00:21:15] Top six Evidence Based supplements for women in midlife these aren't magic pills but but they are grounded in science and proven to support women's health, strength and balance.
[00:21:28] Creatine preserves muscle, boosts strength and supports brain health.
[00:21:35] Berberine Improves insulin sensitivity and helps regulate blood glucose vitamin D K2 protects bones, supports hormones and enhances metabolic health Omega 3s reduces inflammation while nourishing heart, brain and mood Magnesium calms the nervous system, improves sleep and supports glucose stability Theanine promotes relaxation, reduces stress and enhances deep restorative sleep Always consult your healthcare provider before starting new supplements, especially if you're taking medication or managing a chronic condition.
[00:22:23] When to consider medical support Severe menopausal symptoms impacting quality of life Persistent glucose issues or prediabetes despite lifestyle changes Bone density loss not improving with training nutrition alone Weight gain resistant to diet and exercise accompanied by metabolic markers insulin resistance high A1C elevated cortisol medical options should never be a first line, but they can be a supportive bridge when combined with the foundational strategies in this book.
[00:23:02] When to talk to your doctor about HRT if you're experiencing severe hot flashes or night sweats sleep disruption, mood swings or depression Rapid bone density loss Persistent weight gain despite consistent lifestyle changes HRT works best when started around menopause, not decades later.
[00:23:30] Deborah62 both and not either or Deborah had tried everything clean eating, strength training, walking, sleep, hygiene but her hot flashes, belly fat and Bone density scans told a different story. With her doctor, she chose to start bioidentical hrt.
[00:23:51] Within months, her symptoms improved, she recovered faster from workouts and she felt like herself again.
[00:23:59] But Debra didn't stop there. She doubled down on strength training, dialed in her protein and added creatine.
[00:24:07] The result?
[00:24:09] She lost fat, gained muscle and improved her bone density.
[00:24:15] Debra's story proves the point. Medical interventions are most powerful when they support lifestyle, not replace it.
[00:24:24] Pro the both and approach.
[00:24:28] Think of HRT, GLP1s or supplements as a support crew. They make the journey smoother, but they can't drive the car. Lifestyle is always in the driver's seat.
[00:24:41] Chapter 8 Summary Chapter Reflection Hormone Therapy and Medical Interventions this chapter reminded us that knowledge is power and that power is amplified when it's paired with discernment.
[00:24:58] You learned that there's no single fix for midlife changes. And that's a good thing.
[00:25:04] True health isn't found in one prescription, one supplement or one path.
[00:25:10] It's built layer by layer through informed decisions and aligned actions.
[00:25:16] We explored how modern medicine can serve as a powerful ally.
[00:25:21] Hormone replacement therapy and bioidentical options can ease symptoms and improve quality of life when used wisely.
[00:25:30] GLP1 receptor agonists like Ozempic or Wegovy demonstrate just how profoundly glucose regulation can influence appetite and body composition.
[00:25:42] But the real message was these tools work best with your foundation, not instead of it.
[00:25:50] Debra's story showed what this balance looks like in real life.
[00:25:55] By combining bioidentical HRT with strength training and mindful nutrition. She didn't just change her body, she changed her experience of aging. She found her energy again, her confidence and her calm.
[00:26:10] You also discovered the evidence backed support of berberine, magnesium, omega 3s, vitamin D and K2 and creatine, gentle but powerful allies that enhance glucose control, muscle preservation and hormone balance.
[00:26:29] They are not quick fixes, but quiet reinforcements for a body in transformation.
[00:26:36] The deeper truth is that medicine should never silence your body's wisdom.
[00:26:41] It should amplify it.
[00:26:43] The goal isn't dependence, it's partnership.
[00:26:47] When medical tools are used intentionally, they can help restore balance faster, giving your lifestyle habits the space to take root.
[00:26:57] In the end, this chapter invited you to see the full spectrum of options, from the natural to the clinical, and to stand in the center of it with clarity and confidence.
[00:27:10] Because you don't have to choose between science and self trust, you can have both.
