An Intro to Female Hormone Optimization + Hormone Health

Who doesn't want to know how to be more productive with the 8,760 hours we have in a year? Just the other night, while indulging in my usual YouTube binge, I stumbled upon one of Keltie O'Connor's videos on "science-based productivity hacks." Naturally, I clicked on it. After all, who wouldn't be interested in maximizing their productivity throughout the year?

I had come across a few of Keltie's videos before, where she tested various Pilates workouts or took on fitness challenges like running every day for 100 days. In this particular video, she discussed the benefits of cold baths, limiting alcohol intake, taking supplements like AG1, delaying caffeine consumption, frequent sauna sessions, and more. I was intrigued to learn what inspired her to try each "habit" or "science-based productivity hack" throughout the year. The common thread behind each of these hacks was Andrew Huberman. Naturally, I wanted to know more about this man and why his influence was so strong that Keltie felt compelled to adopt new habits throughout the year.

I embarked on a series of Google searches and dove deeper into YouTube recommendations until I stumbled upon a Huberman Lab episode with Dr. Sara Gottfried titled "How to Optimize Female Hormone Health for Vitality & Longevity." Thank you, algorithm!

In this enlightening YouTube/podcast episode, Sara Gottfried, MD and Andrew Huberman, PhD delve into a wide range of topics related to women's health and well-being. They discuss the impact of heredity, environment, and stress on women's health, particularly during puberty and menstrual cycles. The conversation explores the role of sex hormones, the microbiome, and the estrobolome in disease, highlighting the importance of biomarker and nutritional testing. Dr. Gottfried also touches upon the significance of the microbiome, prebiotics, and probiotics in managing inflammation and overall health. She addresses issues like constipation, stress, and trauma, offering relief strategies such as breathwork and meditation.

Throughout the episode, the unique systemic and societal stressors faced by females are emphasized, along with the introduction of tools like InsideTracker for personalized health assessment. Additional topics covered include polycystic ovary syndrome (PCOS), hormone management, metabolic flexibility, and the benefits and risks of oral contraceptives.

I will delve into the topics mentioned in this episode more thoroughly in future blog posts. In the meantime, here are my main takeaways from this episode:

• Prioritize sleep: Adequate sleep is essential for maintaining hormonal balance in women. Hormones play a crucial role in various aspects of women's health, including menstrual cycles, fertility, mood regulation, and overall well-being. Lack of sleep can disrupt hormone production and lead to imbalances, which may contribute to menstrual irregularities, mood swings, and other hormonal issues.

• Avoid toxic relationships: Toxic relationships often involve ongoing conflict, manipulation, and emotional abuse, leading to chronic stress. When exposed to chronic stress, the body continuously releases cortisol, which can disrupt the body's natural balance and contribute to long-term health issues such as anxiety, depression, weakened immune function, and cardiovascular problems. Toxic relationships can also make it difficult to relax and get quality sleep.

• Exercise for your body type: Cortisol is a hormone naturally released by the body in response to stress. While exercise can temporarily increase cortisol levels, regular exercise and physical activity have been shown to help regulate cortisol levels over time. The impact of exercise on cortisol can vary between individuals and body types. It's important to find an exercise routine that works well for you and supports cortisol regulation.

• Lower your perceived stress: Perceived stress triggers the release of cortisol, the body's primary stress hormone. Chronic or excessive cortisol production can have negative effects on physical and mental health, including immune system suppression, increased blood pressure, disrupted sleep patterns, and mood disturbances. Lowering perceived stress helps regulate cortisol levels, promoting a healthier stress response.

By incorporating these takeaways into your life, you can work towards maximizing your productivity and overall well-being. Stay tuned for future blog posts where we'll dive deeper into the topics covered in this episode.