Episode
Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
2:35:04
Published: Mon Jan 30 2023
Description
My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also benefit from our discussion because it includes actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com/huberman Thesis: https://takethesis.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Sara Gottfried (00:03:51) ROKA, Thesis, LMNT, Momentous (00:07:50) Women, Family History, Heredity & Environment (00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs) (00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing (00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease (00:31:13) AG1 (Athletic Greens) (00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation (00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid (00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors (00:45:13) Constipation, Stress & Trauma, Autonomic Balance (00:55:35) Constipation Relief, Stress, Breathwork & Meditation (01:02:58) Systemic & Societal Stress Unique to Females (01:08:19) InsideTracker (01:09:23) Testing & Future Behavior (01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access (01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol (01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine (01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience (01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators (01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone (02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments (02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative (02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen (02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility (02:23:29) Stool Testing (02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Dr. Sara Gottfried's book, Women, Food, and Hormones, offers tools specific to women to overcome digestive issues, which are experienced by women over 10 times more frequently than men, and in doing so, overcome related hormone issues that many women face.
00:00 - 05:24 (05:24)
Summary
Dr. Sara Gottfried's book, Women, Food, and Hormones, offers tools specific to women to overcome digestive issues, which are experienced by women over 10 times more frequently than men, and in doing so, overcome related hormone issues that many women face. The book covers hormonal health at every stage of a woman's life and combines expertise in traditional medicine, nutrition, supplementation, and behavioral practices.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The transcript highlights the different stages of life that women go through and their importance in health studies.
05:24 - 11:26 (06:02)
Summary
The transcript highlights the different stages of life that women go through and their importance in health studies. It includes the effects of intergenerational trauma on women's endocrine system, the role of hydration and electrolytes, and the need for certain tests during women's 30s, 40s and 50s.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The hypothalamic pituitary adrenal axis is an important part of the reproductive system, but it's not fully mature in teenage years.
11:26 - 17:40 (06:13)
Summary
The hypothalamic pituitary adrenal axis is an important part of the reproductive system, but it's not fully mature in teenage years. The variability due to immaturity makes it challenging to analyze the dance between estrogen and progesterone in the system.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
In order to determine one's risk of estrogen-mediated conditions, it's important to get a blood test to analyze hormone ratios, particularly for individuals with an astroblome that puts them at greater risk.
17:40 - 25:16 (07:36)
Summary
In order to determine one's risk of estrogen-mediated conditions, it's important to get a blood test to analyze hormone ratios, particularly for individuals with an astroblome that puts them at greater risk. Beta-glucuronidase can also be analyzed through stool testing.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
This podcast discusses the transformation of a high performing computer science professor to a person who prioritizes a simple, healthy lifestyle by incorporating exercise and vegetables into his daily routine, and the importance of these changes for a healthy microbiome and reduced risk of cancer.
25:16 - 30:50 (05:33)
Summary
This podcast discusses the transformation of a high performing computer science professor to a person who prioritizes a simple, healthy lifestyle by incorporating exercise and vegetables into his daily routine, and the importance of these changes for a healthy microbiome and reduced risk of cancer.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The transcript discusses the importance of nutritional testing in assessing an individual's nutritional needs and how it helps in selecting the right supplements and a balanced diet to support optimal health.
30:50 - 40:38 (09:48)
Summary
The transcript discusses the importance of nutritional testing in assessing an individual's nutritional needs and how it helps in selecting the right supplements and a balanced diet to support optimal health.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Doctor Carolyn Dolan discusses how constipation, a common symptom presented by women in mainstream medicine, can be a signal of a larger set of problems caused by the network effect in women's health.
40:38 - 49:36 (08:58)
Summary
Doctor Carolyn Dolan discusses how constipation, a common symptom presented by women in mainstream medicine, can be a signal of a larger set of problems caused by the network effect in women's health.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The frequency of bowel movements depends on several factors including autonomic arousal, time-restricted feeding, and fiber intake.
49:36 - 55:56 (06:19)
Summary
The frequency of bowel movements depends on several factors including autonomic arousal, time-restricted feeding, and fiber intake. Constipation is a physiological result of the need to control and restrain the anal sphincter.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Researchers found that five minutes of daily meditation, specifically cyclic sighing, led to improvements in mood around the clock, lowered resting heart rate, and improved sleep.
55:56 - 1:00:42 (04:46)
Summary
Researchers found that five minutes of daily meditation, specifically cyclic sighing, led to improvements in mood around the clock, lowered resting heart rate, and improved sleep.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The podcast focuses on the various ways people can relieve their stress beyond just going on a vacation or meditating.
1:00:42 - 1:08:32 (07:49)
Summary
The podcast focuses on the various ways people can relieve their stress beyond just going on a vacation or meditating. The discussion highlights the impact of power dynamics and structures on psychology and biology and the importance of talking about topics related to health like constipation.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Women should be aware of their hormone levels starting in their teenage years, including testosterone, estrogen, thyroid, and cortisol levels, as well as their microbiome and bowel movements per day.
1:08:32 - 1:17:02 (08:29)
Summary
Women should be aware of their hormone levels starting in their teenage years, including testosterone, estrogen, thyroid, and cortisol levels, as well as their microbiome and bowel movements per day. This is especially important after the age of 50 when menopause occurs and high androgens are linked to cardiometabolic diseases in women with PCOS.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The term "insulin insensitive" is used for better understanding and messaging when discussing insulin resistance, which often coexists with high testosterone levels in women.
1:17:02 - 1:24:19 (07:17)
Summary
The term "insulin insensitive" is used for better understanding and messaging when discussing insulin resistance, which often coexists with high testosterone levels in women.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Cynthia Thurlow highlights the benefits of continuous glucose monitoring for patients over traditional testing methods, such as providing more detailed and timely data to help make informed decisions about health.
1:24:19 - 1:31:02 (06:42)
Summary
Cynthia Thurlow highlights the benefits of continuous glucose monitoring for patients over traditional testing methods, such as providing more detailed and timely data to help make informed decisions about health.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Resistance training should be added to the workout routines of runners who tend to have high cortisol levels.
1:31:02 - 1:39:37 (08:35)
Summary
Resistance training should be added to the workout routines of runners who tend to have high cortisol levels. A combination of one-third cardio and two-thirds resistance training is recommended for maximum health benefits.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Learn about a double adaptogen supplement that can benefit individuals with high cortisol at nighttime or low cortisol levels.
1:39:37 - 1:46:12 (06:34)
Summary
Learn about a double adaptogen supplement that can benefit individuals with high cortisol at nighttime or low cortisol levels. This supplement is recommended for those with an inverted cortisol pattern or a flat cortisol pattern and is especially useful when taken at night.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
High cortisol levels can lead to depression, suicide, and metabolic dysfunction.
1:46:12 - 1:53:58 (07:46)
Summary
High cortisol levels can lead to depression, suicide, and metabolic dysfunction. Small doses of aspirin, fish oil, and specialized pro-resolving mediators can help alleviate muscle pain and inflammation during training without blocking the resolution of inflammation.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The use of oral contraceptives, especially over a period of ten years or more, reduces the risk of ovarian cancer due to the lowered frequency of ovulation.
1:53:58 - 2:03:59 (10:00)
Summary
The use of oral contraceptives, especially over a period of ten years or more, reduces the risk of ovarian cancer due to the lowered frequency of ovulation. This has led to widespread recommendation of oral contraceptives for different non-contraceptive purposes, making some women Olympic oral contraceptive users.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
On this episode, the benefits and drawbacks of assessing fertility in women are discussed, specifically in regards to testing follicle count and AMH levels.
2:03:59 - 2:11:26 (07:26)
Summary
On this episode, the benefits and drawbacks of assessing fertility in women are discussed, specifically in regards to testing follicle count and AMH levels. It is recommended that women who may want to freeze their eggs or are struggling with infertility get these tests, but it may not be necessary for all women.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Hormonal therapy can help women replace their thyroid, estrogen and progesterone levels and get closer to their hormonal state when they were younger, which can alleviate symptoms related to menopause, insomnia and difficulty with sex drive.
2:11:26 - 2:21:58 (10:32)
Summary
Hormonal therapy can help women replace their thyroid, estrogen and progesterone levels and get closer to their hormonal state when they were younger, which can alleviate symptoms related to menopause, insomnia and difficulty with sex drive. Additionally, women who got estrogen only suffered a decreased risk of breast cancer mortality.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The discussion revolves around how to increase cells sensitive to insulin in women and the potential benefits of intermittent fasting or ketogenic diets.
2:21:58 - 2:26:08 (04:09)
Summary
The discussion revolves around how to increase cells sensitive to insulin in women and the potential benefits of intermittent fasting or ketogenic diets. The speaker also shares her experience with a stool test for gut analysis.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
The importance of coronary artery calcium score and the ACE score in women's health cannot be overstated.
2:26:08 - 2:31:49 (05:41)
Summary
The importance of coronary artery calcium score and the ACE score in women's health cannot be overstated. This podcast aims to shed light on how women can take charge of their health and navigate the biological, psychological, and environmental factors that influence it.
EpisodeDr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
PodcastHuberman Lab
Listen to Sarah Gottfried talk about female hormone health, her experiences in the field of natural medicine health, and some tips and tools she recommends for optimal hormone health.
2:31:49 - 2:35:11 (03:21)
Summary
Listen to Sarah Gottfried talk about female hormone health, her experiences in the field of natural medicine health, and some tips and tools she recommends for optimal hormone health.