From PMS to Menopause: How to Hack Your Hormones and Use Science to Lose Weight, Sleep Better and Get Your Mojo Back
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Hey, it's friend male and welcome till the. right? I isn't wanting to do this episode for such a long time.

What do we talking about today? The big m and the big age? What is that? Maps and hormones? And no, do not touch that off button.

Everybody needs to hear this. Hormone changes in women affects half of the population. Today is a conversation for all of us. If you are in the stage and the age where you feel bitchy and itchy and dry and hard and your hormones are a lot of work, or if you're living with somebody who is going through that, everybody needs to hear this. I'm embarrass to tell you, I know jack shit about menopause and hormonal fluctuation in women and in girls.

And there is so much misinformation flying around the internet, I thought I have to have a conversation about this with you and a medical doctor, somebody who understands this. We are gonna cover everything from P. M, S to hormones and women to what to expect when mani POS hits.

We're not going to be getting our monopoly tips on tiktok. People were talking to a doctor about what is going on in our bodies. And the thing that everybody that I know is bitching about my age, which is the bread basket that develops in the middle, that's what we're doing today.

And who have I asked to guide us through the land of menopause and hormones and women, none other than doctor amy shot. That's right. SHE is back.

He did a training in nutrition from corneal SHE did a residency at harvard SHE got a fellowship in columbia SHE is an expert on hormones. Doctor amy shaw is back by popular demand. Doctor amy, welcome back.

What an honor .

smile here. welcome. So I love your book. I'm so f entire titles. Fantastic, by the way, IT, because I do feel f tired and it's a proven plan to be burn out, boost energy and reclaim m your life.

And what I really wanted to talk about, because when I hear the word tired, I think about two things, how everybody I know feels burnt out. And I want to talk about a dream of fatigue. But I also want to talk about menopause.

The big m, the big.

I'm going to be double nics, five this year. I am in the thick of IT. What the fuck is going on with our hormones and our bodies? And why isn't there more information I made to affect half of the population for crying out? So where do you want to start, doctor amy?

I think the manaos conversation needs to be had much more commonly and much more openly. Most women go through this time of life, and they have no idea why the anxiety level has increased while the energy has decrease, why they feel like there's a brain fog people will present with ear aching, body aching with.

That is something that that .

part of many of, yes.

that explain, did you just see me as we are walking up, was itching my back is if, like, I just been bitten by A I why is your body i'm going to hide? Jack, this conversation so fast, so keep going with the weird as symptoms. Yeah.

I think the biggest symptoms that people feel is the brain fog. Yes, that happens. We have many oppose.

And the mood changes, the hot flashes and then the sun changing temperature. Like what is happening? Why are we feeling like this? We don't have the conversation enough.

And so everybody's kind of feeling like they're going crazy. yes. And one of the biggest complaints and I know that will touch on this is the increase of fat around the middle. yes. So and fog fatigue, the increase in fat, especially around the and all of these weird symptoms all have to do with your changing hormones.

Okay, you're going to have to break this down for because the conversations that I have having with my girlfriends, it's all about this metaphors. I feel totally out of control. The last time I felt like this in my own body was when I was going through puberty. And I started to get, you know, first to get those like not so whatever they are, bumps or whatever they are, and then you get the bubs.

I didn't feel that way about pregNancy when my body was changing because I was so excited about IT yeah and because there is so much written and that you can read about pregnant y and is so celebrated that you kind of know what to expect, even though when is your first time IT feels so foreign, but this feels so oud of control. And I also am glad that you're here because I know it's also a really frustrating time for the people who know and love us because it's not just the hot flashes. I have hot flashes in my mood like I will swing from happy to bitchy, like a kitchen doors swing. And so should we start with .

understanding what's going on? Yeah well, first of all, let's just understand the fact that we don't talk about ough in medical in the medical sense, we talk about all the time with our friends yeah and colleagues I mean, your conversations with your friends and my conversations with my friends match its metai use metaphors metai is all the time, right? right? Because we are all trying to figure out what's going on with our bodies.

We are trying to help each other, yes, because we don't have enough guidance. It's not like pregNancy where you can say what to expect when you're expecting on day twenty two. And you know.

so I guess we should start with what the fuck .

is going on exactly. And the problem is, is that in our lifetime, I was in school when they actually Mandates that women be included in medical studies.

what women .

were excluded from all medical studies because are fluctuating hormones, or the fact that we could be pregnant during a time of a trial. And so every medication, every intervention, every surgery, everything was done only a men. Well.

I knew that about the A D H D studies in the nineteen late seventies. yes. And why A D H D is when a profound levels for women, because the only study boys, I had no idea that all of the medical studies related to effective anything.

Why are people not talking about this? I know. How do we even know then whether they are not? The side effects of something are the impact us verses the way the impact.

in fact, what they were just doing as they would prescribe a smaller dose.

sort of like a gulf tea, gets closer to the Green.

It's like they didn't know anything about the biology of women, but they just said, well, let's just give him a little less. There's a smaller, you know, that men and thinking that medications are gonna fect us the same way as they would have in men. And that's why women are the forgotten gender when IT comes to health care.

wow. So what year was this in medical school?

Because the eighties, where they had to Mandate that women be included all studies. wow. yeah. And then on top of that, what they weren't doing and they still don't do is they weren't seeing the impact on hormones. All right, now you're forest to include women, but you're not actually seeing what the impact is on our hormones, if any. Like maybe there is no impact, but why not look at what's happening when you're taking x, what's happening to the estrogen protesters and testoon?

There's no data. I can't believe that they're not looking at the impact on hormonal levels.

That's kind of scary on the shame. In fact, when I was a Young mom, my kids were one and three, and I was out of the post part of range, and but I felt so out of control of, like, I felt burned out. I couldn't sleep, my hair was falling out, but my thread levels were fine, and I was so confused about my hormones.

So I thought, maybe I just didn't pay attention to that part of medical school. So I went to the hormones experts, so called O B G ions, my colleagues who were specialized in women's healthy grades. And they said to me, oh, we didn't learn about that either.

We learn about pregNancy, puberty, and then all you learn about metal poses that IT just shuts off. And that's basically all we know. And so I said to myself, that's really sad, because at least half of the population is women. yeah. And if doctors, if they don't even know what's going on, then how women gonna it's going.

Can you explain what a horrod is?

Yeah, that's a great question. Hormones is a chemical messenger.

So what do you want us to know in terms performance?

The one o one. All right. Let me tell you, it's like the best.

Sonoy is like two sisters. Kay, A, R, gen is super smart, share, super social. SHE is outgoing.

A SHE can be a little bit risc. Ker SHE can be a little bit out of control. Then you have a sister.

The project, she's very calm, level headed SHE knows when the other ones like kind of going off the rails yeah, she's the one that kind of keeps you at home. No study. Stay home.

Let's just chill. She's the one that keeps you calm, kay. So when we're going through menopause, we are getting less gen and less projection.

So you're starting to feel like you're not sharp. You're not taking as many risks. Your you're not a social yeah your level of asian is going down.

You might not have the energy levels. You might not feel like doing the things you used to do. Your activity level might go down just without even realizing IT. You're sitting more as protesters. One goes down, you start to get more anxious, you start to feel like you can't sleep, and you start to feel like your life is out of control.

wow. And so what are waking up in middle the night? Yes, the drop in estrogen and pedestrian is why i'm not sleeping.

The yes.

I thought is because I to go the bathroom, but it's right because of the hormones.

Yes.

doctor, amy, I cannot thank you enough for explaining this to IT. Let's take paul quicks. We can hear award more sponsors because they're allowing us to bring this to everybody at zero cost.

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Welcome back. I melt Robin's am here with doctor amy shot and over talking about the big age people, hormones. So doctor amy talk is about women's hormones throughout her lifetime. What do we need to do to optimize our life throughout every one of these stages that women go through from puberty to?

Yeah that's a great question. So women start their hormonal cycles at puberty. Women often aren't even taught what their cycle is and what to expect and how to manage IT. Because you just goes through life thinking it's just annoying period, but you not really learn anything more .

about IT is so true. IT is annoying and you don't know a lot about IT.

So the first day of your period is a very momentous day. It's the start of your twenty day cycle. And the reason why I think is important for us to understand is that you're starting basically when you shed the lining of your um uterus, that's your period you're starting over. So now from day one of your period all the way till day fourteen, you get a rise in your hormones. If you don't get pregnant, then you're gonna get a fall in the hormones.

get a fall in what hormones?

Estrogen rises throughout the first part of the cycle, and progesterone actually rises to. Testosterone has a little Spike closer ogula's so day. But the interesting part is that at the later half of your cycle, if you are not pregnant or most months, you're going to be experiencing a fall in your harmonies. And I think it's really important for women to realize that you can train and eat and fast and live differently throughout those different change of your hormones to match what's happening.

What does that mean?

So from day one through day fourteen, when your in and project l are getting higher and climbing, especially tours, that day fourteen, you're gonna feel more energetic, you're gona be more stress resilient. You're going to be able to do more workout. You're going to be so I always talk about that.

Time is like train, like an athlete. Eat like an athlete. Eat more, train more. Energy levels are good. Stress levels are good. This is a time to try out in no food to the three hours before bed. So day twenty one through twenty eight.

So it's called the late ludie face when their hormones are really dipping down there, the kind of mini metal POS can that when you pull back on the very stressful activities, you pull back on eating lots like maybe you're eating a lot more treat or sugar carbo hydrate in the first halyard le. That's when you want to pull back a little bit, you want to realize that your body is less stress resilient. This is not the time to take on all the projects and to be skimping on sleep band to be working out excessively and to be adding the interment fast.

For the first, you don't want to be testing your stress resilience ency at this time, if possible, because according to your own cycle, this is the time that you are going to be least stress resilience and also gonna be more insulin resistance come down on the sugar in the carbo hydra vel start to emiral fiber and protein to keep yourself full. And so when you understand that, you like, oh, well, that makes sense. I naturally don't feel like doing my high intensity workouts the final week of my period. So from the time you hit poverty to the time you go into a pass, you have these monthly cycles is imperative for us to learn them and to learn how to optimize them.

Well, this is so interesting. You know, we were all include into this how to optimize your energy or your focus during certain stages of your cycle. And if we knew what really work for our bodies from a Younger age, by the time we get to manaos, we wouldn't have to have the discussions that we're having today.

It's kind of lame. That is a fifty four year old woman. I'm still going what the fuck is going on with my body?

exactly. The problem is the world is a man's world, at least a medical research world. Because that's what we've researched because we don't have enough research on this topic.

We don't have ten thousand women studies where we look at their cycles and we look at manaia. I mean, we need that. We need that data.

So we can say, hey, if you are trying to optimize your muscle mass, you should be training hard in the middle of your cycle. Like, where are those studies? Where is the data? So we have a tour box.

So a woman goes through puberty, SHE gets her menstrual cycle. And then what happens when somebody gets pregnant? What happens to the hormones then?

So basically what happens is if that emulation, the egg gets fertilized, the hormones say high. They don't drop to let the lining shed. So as the hormones stay high, you get up.

Obviously, H, C, G, people know this, because this is the one hormone on that actually rise is during early pregNancy. That's you check when you p on a stick, is the H C G levels are in the blood. The body knows that your pregnant is released.

H C G, because there's been an implantation. So you don't get the whole last part of your cycle that you usually do. There's no late the of and there no P M.

S. Your harman levels stay high for the duration of the pregNancy. And then when you have the baby IT can take a few months actually to Normal ize or some fluctuations. But then you'll go back to having kind of that approximately twenty eight day to thirty two days cycle .

and then there's paramo pause. I guess this is like the for manaos. I mean, what happens .

there are many pause is your egan and protestant are getting low, like a tube of toothpaste when you kind of get to the end of the tooth pace, sometimes you press on IT and you just got a splatter, and sometimes you press on IT and you get a full squeeze of toothpaste, and sometimes you present that you get nothing. And so that's what's happening during your party metaverse.

Someones, your getting a good dose of egan and protests and you almost feel like you're Normal and other months you have a low level and you're getting all these symptoms some month you're feeling absolutely terrible because your harmon levels are super law. And so you can have a lot of fluctuations during this time. Best parient of us.

One of the things that people talk about is hot flashes and the reason why hot flashes happen is one of the rules of your hormones is to tell your hypothalamus just temperature center um what to do like how to uh regulator temperature. So that month, if you just get a splatter of s gen or you get none, you get this regulation of that central firm step. And so now your hot sweating and you get these peaks and valleys of temperature.

And so that's how I would describe parameter POS that can happen for multiple years. And that's why there's treatment now like there are things you can do. Harmon replacement with therapy y is really good for that on a hot flash temperature diregus tion that seems to help.

And so you have all that. And then you hit a pause and metaphors. The definition is no mental periods.

Uh, so no abolition for twelve months. And so full year goes by. You don't have fluctuations anymore.

You're just at low levels. The fluctuations of the hormones are breaking havoc on our brain and our body. But about five to ten years, you seem to have a reprise of the symptoms.

So you're no longer getting the hot flashes or no longer having some of the monopoles al symptoms. Some manohar is defined by having no mental period for top months. But the drop in extradition protesters that we are talking about here happens up to ten years before metal.

wow. So you know, what's interesting is that I started to see a big Spike in sort of foxes and feeling like a some wrong, probably like in my, i'd say, early to mid forties. Yes.

that's very typical. So IT can be as early as thirty five, for people are going to meet a puzzle. But early, but usually in their forties, especially your mid forties, is when people really start to see up. You know, that exercise that I was doing is not working to control my way anymore.

Everybody that I know is talking about the fact that their body shape is changed. Yes, that there is this thickening in the middle. My sister in law, who I love, keeps referring to body as a twee, just like a twenty, with flags, like you shut up down and i'll gets flag for saying this because i'm a leann athletic build kind of person, but all my pants fit very differently.

Now yeah, it's as if I have like those inner tubes that you sit in in a pool. It's like i've put one from the belly button around the back. It's like all the sun is filled out to my pants.

Don't fit anymore. I could not do more crunches. I couldn't eat healthier if I tried. I am already getting eight or nine hours asleep for god sakes. I've cut back on the alcohol.

I smoke a little weed here and there that's not put them on the ship in the middle. I don't even get the monkey is I smoke weed. Why is this happening?

This is happening. IT doesn't see fair. I know it's because our x rogen levels, as they start to drop our body, is looking for more money. Active cell. So the fact that you accumulate.

yes, in the metal, yes.

IT produces x rogen.

okay, wait, a MIT fat .

produces is.

what do you mean? Fat producers?

Rogen, that sells.

You didn't say that the estrogen sister was a fat sister. You just said that he was the one that was the party. yes.

So there are was I was hungry about their extradition protesters. That are primarily coming from our overs prior to menoo premium OK. But as you get to manipur, you start to get a very big dip .

in your that's true because producing children and genetic, an supply that are part of the reproductive system start to drop.

yes. And then as your action progesterone gets lower, your body starts to do things to try to .

compensate for IT. So it's looking for fat. Yes, I do. We also get flavor around the arms. I'm like, where do these wings come?

Yes, that's because actually an the other thing IT does what IT helps us keep our muscle mass so when you decrease your air gen over the years. So i'm not .

going crazy. I literally looking at my arms and saying to myself something is wrong with my arms. I realized they're tone, but there they used to be a lot toner. I don't know that's the right word, but there they're like flappy. Now i'm like, what is what is .

that one to three percent of muscle mass? Yes, per decade. You'd say up to three percent. But as you go to my pass, IT goes faster, meaning that you are losing muscle at high rates if you're not. Also await training, eating the protein. So there the one there be, I can tell you right away for your ARM, tell me, is to start to do more way, training, start to build muscle in the place is not the only that I was, but that you can build more muscle on. So this is the best time to pick up some weights.

Oh, I have. I missed the tonal machine at home. I'm i'm doing the things.

more things than you used to. That's the key. So what i'll tell you is that what we found is that when people started to go into parameter pom, their estimation drops, their activity level drops a little bit and they don't even notice that.

So you maybe gaining some fat cells, not only because of the argent drop saying to your body that needs more estrogen from that sells is because your body is not as active as I used to be. An is very super and you might not even notice IT until you say, oh, you know, I used to naturally just get up and walk and used to get ten. One of the other things you can do as someone we're talking to our friends, we're talking to the audience here, increase your activity level, your baseline activity.

even if you don't want to. I see should on tiktok scot more protein. Is that what you're talking about with activity level? So what do we need to switch up? Because the other thing that I was talking with a friend about us, she's like, i'm on that pelletan like every day yeah and I am not seeing any results whatsoever.

It's not patton's fault. Something is going on with my body. Yes.

IT is, and she's not crazy. That's the biggest thing is that I feel so bad because my mom, when he was going through menopause, felt like he was going crazy. She's had anxiety.

SHE couldn't sleep at night. He was gaining way and SHE was like, I feel like i'm literally going crazy. Yeah, the sad thing is, is that IT happens to all everybody.

Yeah.

humans are one of the only animals on the planet that go through mental pose, by the way. Really, most animals reproduced.

All they die. Well, thank god we don't absolutely aten.

So the fact that we live past our reproductive years is pretty unique. huh?

After me, i'd love listening to you. You just have this incredible mac for taking all the sciences y complicated stuff and distilling IT down into something I can actually understand less. Take a quick, great.

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Welcome back. I meet Robins and were talking to doctor amy, shot about monopoles P. M, S.

hormones. All the men. I can just hear them running off into the distance. Do not go anywhere. There's an important conversation for all of us. So, doctor amy, what are the top five things that people complain to you about when they come to you, uh, for help with and hormones and how do you attack fixing them OK?

The number one is definitely the wait gain. The way gain is very frustrating because if you're an active person, we're already living in a world that's working against us. The default is that we are going to be in the categories of medically overweight or obese.

Seventy three percent of americans are there now. Wo it's gonna be at eighty five percent before we know IT, right? Most of us are already met a occ chAllenge.

We're already fighting against this battle. Then we gotta deal with the going, which makes you less active, less energetic and losing your muscle mass. Now you have more fat, and it's making your mood a little bit lower, right?

The therapist that I recommend are a lot of them have to do with things to counteract the changes in the lowering of extra walking. More, I tell women, is like our quarter, oil levels can be really high when we're doing high intensity exercise. So it's Better to have a base sign of walking, and you can do belts of head if you want. But really, having a more activity is called neat non exercise activity. Thermo need activity is actually a bigger driver of our weight.

What is that last word? What .

erotic.

What is a non exercise is walking is not working.

So so if you are not walking for exercise where a watch or you wear pomerene, we park farther um you take the stairs, you take your dog for a walk, all the stuff that you don't cow and exercise that's non exercise activity thermax ence. That has to go up OK. If you're imperium manipur and you want to fight the weight gain, yes, that's where starts.

And so the reason why running or hit classes aren't the greatest thing women in this category is because IT Spikes your court is all yes. And what is i'd have to do with astro?

En, the other thing that happens when your estrogen is going down is you're less stress resilient. So i'll give an example for women who even aren't in metaphor, are metaphors the week before your period, you're just less stress resilient. Yeah you handle the things that you usually can.

yes. So your your mini P M S is happening for a few years now. So .

it's P M S. pass.

It's a drop in your .

emerging and pedestal in the middle of your Normal cycle. Yes, no shit.

I know that when your bodies, like, oh, SHE, didn't get pregnant, but I didn't even get fertilized, we got ta shed this lining. They drop the harmonies. So you get to basically lowest level of the project. Then you shed your lining, which is your period, and then you start all over again.

Wow, so will the things that you are saying that help for somebody in peri or monopoles itself also help with P. M. S. syms? Yes, that is a revelation.

IT is for me too. I thought to myself, wow, the same things that we are doing to improve nutrition during our cycle. We just expand on that. The late ludie face, which is that pms face of the cycle is what's happening.

I was going to say, I think it's sexier to say i'm in my late lauda. You talking a period yeah.

that's that's the that's the week before your period. One surprising thing that people have to understand is that hormone replacement there be does not have up with the wake game part. The wake game part is not a indication to go get. So the things that I told you about more need activity, more wait training, right? That's gonna help the weight .

of what else do need to for the weight. Everybody is lying. Because I thought, if you get the patch identical, your body will snap back into.

And that's, and that's what's so frustrating problem. The hot flashes definitely get Better. But like that up, one of the indications for harmony therapy, people will have have pain with sex or have dryness that definitely, H R T, definitely helped with that OK.

But the weight gain portion is not so easy to address us with harmons because there's a things going on like your less active, you're losing more muscle mass, your sleep is just regular. So then your your cravings, your hunger are all increased because you're not sleeping well. Yes, that can just be solved by adding hormone es.

I think about adding hormones like putting gas in your car so you can add gas to your car, but if there is a traffic jam, you're not going anywhere. So our hormones are like a complicated web of highways that are back up. And doesn't matter how much gas you pump into the car is not gonna go anywhere.

So the way to on clock that traffic to keep the traffic moving is the sleep, the exercise, the weed training, the food choices hh, the more you can improve your sleep, the Better that weight loss part will become, because your hunger hormones are really just regulated when you don't sleep. Yeah and so you want to have a good nigh sleep, but often you can't sleep because your hormones are disrupted. So it's like cycle.

So one of the things I tell people is really, really try your best to improve. Yous sleep pygmy. If you haven't started a routine to improve ously pitching started now in parameter OK not .

to tell us your top three things, very Better nights left.

top three things for a Better .

nights .

left cold room OK your body temperature has a drop by one degree to fall through. How do you get on your poor body temperature? That's how false of that pitch black, if you can control the curtains in the light.

And where face mask, or I mask, the few studies that we have, one is on mana puzzle women, even if you have an ambient light in the room, like a light coming through the window, um IT will stop weight loss if you're on a weight loss plan. Morally, circadian rhyme disruption, especially during that time, seems to really mess up the hormones in that sense. So you want to have a pitch black room.

And then the third thing, as you want a nightly routine, so you wanted prepare your brain and your body for sleep, because your body loves routines. Our bodies are built on rythm and cycles. And if every night you go to sleep at nine P.

M, so at eight forty five, you start to turn off all the lights, you put away your phone, you start to brush your tea. You're clue in your body. That is time for sleep. So keeping the same time and routine is a central for good sleep. People will sleep one day at nine o clock in the next day at eleven and next day there massive vely disrupting their sleeves cycles and there are some data now that shows that it's maybe more important to stay on the same bad time then even the total number of hours slept.

Um are there certain foods that we should be eating more of or less of to help with the manifest symptoms and hormone regulation and for everybody's benefit? I just want to remind everybody this is your second appearance. And we did a huge show on uh hunger and craving and the neuroscience biology of IT. And so that will be linked in the show notes along with both of your books. But you know if you had to bottom line, IT for people that are really wanting to use food to regulate hormones are the top recommendations.

Remember that um I liking IT to P M S in the sense that you're less dress resilient. So what I mean is that the things that Spike your court are just now more and at a lower threshold. Caffeine, alcohol.

sugar, should that we not going to fun. Now I mean.

people say to me, I I always drink this much caffeine and they always eat this much sugar.

Yes, whatever, what.

how is going on? Yeah, and that's because now your hormones have changing. Your, you are also less insuing sensitive. So you've heard .

the term instance .

in resistance. Yes.

what means? So that .

happens during means that when the sugar is trying to get into yours cells, yeah, the insulin has to open the door to let the sugar in. That's instant.

So what does that mean when you your instant resistant, the doors shut.

the door shut and you don't hear IT as easily, you're knocking louder and louder to try to get in. And the insults like to, we just let sugar in. We're not going to let more sugar in. And the boys like, no, but I need to get that out of the blood stream.

I need to put IT and and the instance like but the cells pack IT can take any more sugar and so while they're having this fight that called instant resistance, oh and so when instant resistance happens, the body gets signals to store fat to say let's get this sugar out of here because it's not going into the cells. So we gotta put summer. So not only do you have a higher risk of getting type to abeles because you're sugar levels so high all the time, you also have more signaling to store that.

oh, man.

so it's all resistance is something that we can control by saying, well, the cells are so full of sugar and they can't let any more .

sugar and vegetable les.

you Better just cut some of that sugar out OK and adding some things that help you lower the blood sugar in your body, which is fiber. Add more fiber so that your blood sugar can be regulated in your body. Move more like we said.

you get in weight training.

sleep more, and remember the water that we talked about. The other episode, our third centers are often mixed with our hunger centers, like the signals are, can be mixed. So you want a hydrate enough so that you are not eating mindless and sleep.

So in the trick there, just for those of you that have not heard the other episode, is when you feel your appetite coming on in order to determine whether or not you just have a mindless craving, uh, you can say, what I like, a bowl of vegetables right now. And if the answers know, that means you're not actually hungry. Another trick is drink a glass water.

Yes, because that typically considerate, that appetite that flares up. Why is there an increase in anxiety during pms? A maniac .

remember that sister the project SHE was a coming one SHE was the one who was keeping you chance and careful and um SHE when protesters goes down, you don't have that character anymore. You don't have someone to keep you calm like that sister that was saying, like, calm down, it's OK out like, you know, you'll be fine. Your protestant and levels are lower.

And always you are anxious about everything. The things that never made you anxious before are making you anxious. And the sleep. You wake up in the end of night, you're like, oh my god, I can't believe X, Y, Z, Y happened. And IT starts a whole anxious spiral, and a lot of women during metal pause have crippling anxiety.

Does hormonal replacement therapy tend to help with things?

Protesters, an replacement.

gotcha. I'm not sure I would know how to explain what a hormone is and what he does.

Yeah, there is so much confusion. Hormones is a chemical messenger. So in my analogy of the highway, yeah.

it's the car.

It's car. IT travels from your brain or from your over to wherever IT needs. O can go to the muscle. I can go to the hard. So it's a traveling message.

Our bodies cannot function without hormones that people get so annoyed with hormones, but you cannot function without your ormonds, even cortile. Cortisol is a good hormones. IT has to be baLanced.

So what is the extra gen? The extra? Oh, i'm getting this now. So the fun party sister.

the social one, the social .

one is driving one car. yes. And when he arrives, it's time to party. Yes, the pedestrian sister is driving another car when he arrives.

parties over, yes, then. And he comes really.

So when insulin gets in the car, what is inside in telling?

So insuing is telling you, open the door to let the glucose, and it's a storage signal, meaning that that our body sends inside and out to say, hey, we need to store a little more glue cos here because there's glucose coming in. So it's a messenger. So people think all, sir, hormonal is just about weight.

No IT goes. Its controlling weight. Temperature is controlling heart rate is controlling a million things.

It's not just going to one destination. wow. So you can just replace hormones and think that it's gonna one effect.

T so for example, we see people getting high, high doses of direct hormone. And I say to people that more is that always Better, right? Like it's not just doing one thing, it's doing five different things.

And one of the things it's doing is it's going to the heart. And if you send too much, therefore on to the heart, you are going to have all kinds of problems, including arithmetic, her popular people that are taking too high doses bar will have her problems. Often it's like playing with fire.

wow. So they're just kind of driving in the wrong directions or they're not arriving where they used to arrive. And that's what's making the changes.

So the hormones are the root cause of P M S. And manos. wow. And for some of the symptoms, hormone on replacement therapy will alleviate symptoms. But for other things like the fat, this redistribution or the losing muscle tone or the that you're gna have to make lifestyle le changes.

So the other harmon that we didn't talk about, but that's really important even in women, is testosterone really. Testosterone is actually in higher levels, like four times the level of extra genre protesters, like it's high in women, yes, really. And we always think about to like a male hora, right? Of course, males have much higher levels of testosterone than women, but our testosterone is also high compared to our other hormones.

So testa strone is the sister that doesn't live as close to the other sisters by tesauro is a the leader, is a mosquito. It's the aggressive, is the leader sister. So we get a Spike of testosterone at evolution.

So if you know your cycle roughly a week after your period is when your text levels are picking, that's when you wanna a build the most muscle. That's when your libido will be the higher confidence levels will be similar to the other gender. People that take too much trash user, for example, when they're taking replacement and they go over where they'll be angry, aggressive and maybe even a risk taking behavior.

We know that Tasha can be good in small amount, especially for a women during pari manipur and during the cycle of you're lower than you need to be. But of course, you don't want to overdoing people over IT. I know it's there so much misinformation .

out there for the big, big example.

The one thing that all doctors can agree about is that those pilots that people get are no gun.

I don't know what the hell pellet is i've just heard about. Yes, what's the hello pallets?

So palette are test on releasing like extended release tester on that they implant under the skin. Okay, and it's supposed to release tester. Um yes, you keep this in there for months, okay? And you get a replace.

And what happening is that you can adjust the levels, right? And most of these pilots are giving you super theraputics levels. And like I said, hormones are not something that you just want to add because they're doing a lot of other things besides.

Maybe the one thing that you're targeting, okay. And so why would you use IT implant tester, one that can't be titrated, that IT usually releases too much? yeah.

Why would you do that? And the answer is that you can charge you can charge for test test pilots. And when you do to stop on like a cream or a injustice, it's it's not money in the pocket of the practitioner.

And so I I know there once I said this on on social media and people went crazy because they said, I love my test room pilots and said, great, but make sure your levels are at the levels that you wanted and not very high because I bet you that a lot of people who are taking to season pallets are at super therapeutic levels. And we've seen so many negative side effects from those levels. So harmala replacement can be so amazing. But go the right person, choose the right, do even if you pal great, choose what's right for you. Make sure you're not getting levels that are too hide for your body.

I am so glad you said this because another amazing person who users pellets yourself was so excited about them that i'm like, I ve got to get me some pallets, got to go. I I got to get in there and get the pallet. I I got test.

Christa, get ready. The but i'm glad that you gave us the reason why, yes, so that you can make a choice for yourself, yes. Is IT true that women of different races experiences menopause differently?

yes. And the problem is, again, not only are we not educating our doctors or population about manaos, we don't even know the differences between um different backgrounds, different races, different ethnicities .

because study there .

are just not studying I me we are just at the basic levels of finding out that women present differently with heart attacks than men and women will be shamed for symptoms that are actually real yes, because they just think of this complainer.

Well then the other thing that I have really not appreciated is that there is an acknowledgement that you get for yeah and there's an acknowledged that you will start to feel flayers and start getting wait in places that you've never had IT before but there's no what to do yeah that is sort of this oh well, yeah, me too or yep, that statue happened and everything you kind of go back to where I should be when you're sixty or your ten years into this and I am sorry i'm not settling for that. And that's one of the reasons doctor amy I wanted do on. And so I think would be really helpful if you could walk us through the day of what you would recommend for anyone to either Better manage P M S or have a Better routine that's aligned with your recommendations and the science out there to help us both regulator hormones and do the proactive steps to feel Better during these very Normal changes.

Yeah, that's a great question. I'll start was saying that we live in a society that has a problem with women getting older, right? Like we basically have been told that if you don't fit into the societal ideals of Young, you know, full woman, that you're no longer worthy, you're no longer beautiful, that you no longer wanted, that you're no longer smart and motivated.

And I think that that's one of the biggest chAllenges that we are going to have to face in this next generation where we feel good even into our forties and fifties. And if we do the things that we're going to talk about, this could last to our seventies and we can look Younger and feel Younger already know the biological age, like our age of ourselves, is completely different, twenty years different than our chona logical age. So you're really just thirty five right now. Thank you.

Thank you. Which is why i'm pissed off that I have a drive vagina and I sweat at night and I feel like somebody's grandmother.

exactly. So here's here. Here's how we move through the day. okay? You wake up, hopefully without alarm.

This is really important because, uh, we talked about sleep, how IT helps with appetite regulation. And we just as a society, shit on sleep and don't ourselves to slow. So go up in, go somewhere ever.

There's no ambient light and there's no distractions and social media. See what time you sleep and wake up. I bet you like you think so you're gona get an adequate night lep you're gonna go get that sunlight in the morning.

So circadian biology, again, the light that you get in the morning tells every cell in your body that is morning. And the benefit of that is that our hormones need that input. If our hormones don't get input from our brains and our body's at, hey, it's time to release now cortile corots high first thing in the morning.

Then IT causes hormonal disregard tion, which is like how people say, oh, I feel so tired all day. Or adrenal fatigue, like, I feel so burned out. Not that the drinks are burned out.

There's no such thing as a dream. Al burnout, a juno fatigue makes IT sound like this. A juno gLance tired now IT.

This hormonal highway that we're talking about gets closed. It's not just a dream is coming from the third, is coming from the brain. The whole traffic jam is happening because of all the other things, you know the lifestyle, the age related hormone changes. So you want to to return those clocks. Those clocks can get damaged if you don't if you miss, align them so long um so many times yeah .

like if you never get outside or you spend hours and hours and hours like in the daytime inside well, what I love about this, I think I just kind of keep with the analogy because the visuals really helped me yeah put IT all together it's almost as if the sardians rythm and the sunlight in the morning is like .

the remote starter. Yes, yes, it's keeping those road open and clean so you can know, okay, it's time to drive like everything's opened up so you get the circuit in rythm if you start to damage those cars.

Yep, you get these .

things called senescence cell. So the word is a long A, A, A very scientific roup. But basically, IT means yours cells becomes zombies.

E cells, and they no longer can work. The car doesn't work. But the emissions from the car is in flamm signals and aging.

And all the things that coming with aging is these cars that are broken down and they are sending off these inflammatory signals to your whole body. Yes, that's the process of asian. We need to clean those cars up and get those out of there if they're not working, right?

So keeping with that analogy that we don't want and cells is the big area of anti aging that we're trying to understanding. How do we clear those out faster? How do we not break down? So working out in the morning actually has been shown in studies to be the not necessarily the only ideal time to work out, but the best time to stay with a routine. So people are compliant with exercise when that happens in the morning.

And s your day doesn't hijack your energy and your time it's .

I see IT over and over again, especially in women, because we are doing everything for everyone. Our mental load starts from the morning. And so if you don't get that workout in, there is a big chance that you're not going to make time for IT later because the kid needs a ride, your husband needs you to be home, you know, the meeting came up, somebody needs you to be.

So get IT done in the morning OK possible. There's a second peak time, late afternoon OK. And late afternoon is a Better time to muscle. And so if you're doing too many workouts that you can dispute IT. And then high protein, high protein is one of the biggest things that doesn't happen with women in parameter POS.

Because what happens is women think that your trying to be skinny when they start to see themselves get gaining some middle section where they often cut down even more. And you're in this like very tight salary restriction. And what you really need to do is eat more protein, more fiber, more real foods and less of that ultra process crap. So having a high protein breakfast dopa being booster breakfast, high fiber, we talked about that a lot in the other other episode. And then you wanted to your biggest concentrated tasks of the day.

early in the day. You don't t i'm getting, I am getting this.

If you're someone who can do meditation or a nap, the best time to do IT is when your course naturally low, like one to four P M when your course dips. It's a great time to either do a power up twenty minutes, do a meditation, do something coming. Because remember, when your protestant dropping, you likely more anxious, your overwhelm, a nice break from the day when you can do IT do something that's very centering prayer, whatever is.

I've heard what I think is probably a myth that if you just write IT out, just like three years now, right out, the hot flashes, the dry us, the bitches, all this stuff, the brain fog, and in three years you'll just snap right back.

Is that true? Well, what happens is that your body just starts to get used to IT. And so you're Operating at a level that's just stable.

There's no squeeze of the two, nothing there. Your body starts to a comedy. And so it's not that it's snapping back, but that the symptoms seem to go away.

A lot of the symptoms that were really troublesome during paramo pals. And so it's often the time where, uh, people feel little reprieve. But remember that disease risk goes way up after media's are hormones protect us from heart disease and all of the disease of aging. And so once you hit menopause, you start to have an increased risk of all of those inflaming diseases.

Okay, wow. Yet another thing to look forward to. Is there anything more that we should know about the increased risk of inflaming diseases?

So one of the big criticisms of hormone replacement therapy was that that would cause cancer. But now we know that it's an opposite that harmon's actually protect us. And from a lot of these diseases, especially heart disease, and for women, IT can actually be protective. And the right population of women, like very close to the start of manaos a pai mani, the earlier you started, the Better risk protection you get from a harmon replacement, there be.

So what is the biggest myth around menopause?

My biggest pet peeve about menopause is the fact that women feels me around IT. And they can have conversations with their doctors. They often feel like they are marginalized and they're not listen to from their provider when they say, I don't feel right, feel tired, but I feel anxious, my sleep is off and they often get a prescription and no explanation about what's happening.

I know how less women who've just come home with anti anxiety medications and no one explained to them that there's a local on your body that could explain why you're feeling this anxiety this time. And there are things that you can do not to say there's anything wrong with medications. There's a great need for medications, but there's also a big need for education around menopause.

I agree, there is a huge need for education, not only on mana, but also around women's hormonal health and cycles in general. And I consider myself to be a very well educated person. I'm intellectually curious. I read all the time and I have flung this topic. And when i've gone to my doctor or to my ob gen, IT feels like people like, yeah, well, it's going to last to, you know, you can do ormonds or you know, whatever, you can have to tolerate the wake again. I hate that.

I think that term is like gasoline ating like you know, medical gasolines, where women just feel like they're not listening to and their complaints are just dismissed. And I think that's something we really need to work on as a society because, like I said, eight forty, eight fifty, eight sixty is now very different than IT was even just twenty years ago. Women are doing things in their forties, fifties and sixties that women did not do.

We got a chance of conversations. It's not that, oh, you're just worried, you're just trust, you're just getting old and dismissing their concerns. These people are running companies, their leading countries. We need to have conversations about what they could be doing to optimize themselves at that level, not just saying I will usually getting old.

So what would you advise any of us who feel like we are just not getting the answers from the doctors like that we're seeing? Do you just change your doctor?

I mean, what you do, I think in this day age, we have enough physicians that are interested, educated and can be an advocate for you that you should go seek that out. Because I think that we're changing the conversation not only within ourselves but in the medical community of saying like hey listen um if a woman comes with you to you with these complaints, don't just write IT off a separate things. Think about like where in her cycles, like where's SHE with her hormones and there is a big myth that in order to be considered in menopause or paranoia as you must get your harmon levels checked because that's what you hear on the internet metaverse is not a diagnosis of hormonal levels IT is a diagnosis of symptom ology um and the definition has nothing to do with the level of hormones and so um a lot of people spend thousands and thousands of dollars trying to get testing to figure out what the hormone levels are um but that's not necessarily the first place you need to go but .

when do you get your harman levels tested?

If you're getting replacement there be and your trying to trouble shoot something. But the diagnosis of metal pose is not made through a lab test.

Well that's one thing that we learn today that the diagnosis of monopoly is made after you have gone an entire year without .

monstrat or and there's a lot of misinformation, there is a lack of research and there's a lack of interest, to be honest. And so I think that all of those things make my tapos an area that is mismanage. That is an area like if you look on the internet and you look for supplements around P M S or menopause or hormones, it's a wild, wild west.

Clearly, people are looking to alternative practitioners and online there bees for their hormonal concerns. But when you see what's out there, IT is very scary. And so that's a clear sign that women are looking for answers. And so we need to have more information, even the basic things like we talked about here. This should be basic education for all women.

Doctor amy shah, i'm having you back to talk about the actin rythm, and I having you back to talk about rhythm of the day. You are a freaking star. The book is, i'm so f entire, but we ain't so f tired.

No more. Because doctor amy has given us simple things, backed by profound science that you learn today that will help you take control of your horn health so that you can live a much Better life. Thank you.

Thank you. Thank you. I cannot wait to have you back.

I'm so honored to be here.

and I would love to. So before we go, I just want to remind you that I love you, I believe in you, and I believe in your ability to create a Better life. All right, I talked in a few days.

What is that last thermo genesis? Non activity, non electric. What I I can't keep up with.

What is the genesis? Your your in fucking in miniato. So your .

mind is going.

there we go. You'll talk about that later. Do you say what hermon's IT is? okay. Well, then I would say what hormones. Yeah, that was definitely you, but did what for those that I think that diet coke and the outside put a little life and sciences infected, no options here.

Oh, and one more thing I know, this is not a blue poer. This is the legal language. You know what the lawyers, right? And what I need to read to you.

This podcast is presented solely for educational and entertainment purposes. I'm just your friend. I am not a license therapies, and this pocket is not intended as a substitute for the advice of a physician, professional coach, psychotherapist or other qualified professional. Got IT good. I'll see in the next episode.

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