From: hubermanlab
Hormones are vital chemicals that play a crucial role in regulating various physiological processes in the body. Dr. Sarah Gottfried, an expert in hormone health, discusses practical nutritional and lifestyle interventions that can significantly impact women’s hormone health, fertility, vitality, and longevity.
Nutritional Interventions
Omega-3 Fatty Acids
Dr. Gottfried emphasizes the importance of omega-3 fatty acids in managing female hormone health. Omega-3s, particularly EPA, are vital for reducing inflammation and supporting overall hormone balance. Dr. Gottfried suggests aiming for around one gram of EPA per day, obtained through dietary sources like fatty fish or supplementation if needed [00:01:39].
Magnesium and Micronutrients
Magnesium plays a crucial role in hormone production and regulation. Dr. Gottfried points out that many Americans are deficient in magnesium, which can impact estrogen metabolism and other hormonal functions. Ensuring adequate intake of magnesium through diet and supplementation is recommended [00:13:55]. Additionally, comprehensive nutritional testing can help identify other micronutrient deficiencies that may need attention.
Probiotics and Prebiotics
While probiotics can be beneficial, Dr. Gottfried highlights the importance of prebiotics for maintaining a healthy gut microbiome. A diverse microbiome can support hormone health by influencing estrogen metabolism through the estrobolome. Importantly, prebiotic-rich foods such as vegetables and polyphenols can aid in achieving this gut health [00:36:53].
Lifestyle Interventions
Exercise and Physical Activity
Dr. Gottfried recommends a balanced ratio of resistance training to cardiovascular exercise, with a focus on about one-third cardio and two-thirds resistance training. This balance supports cardiometabolic health, helps regulate hormone levels, and contributes to a healthy aging process [01:33:03].
Stress Management
Managing perceived stress is crucial for hormone health. Dr. Gottfried suggests various tools for stress reduction, including breathwork techniques such as cyclic sighing, yoga, and holotropic breath work. These practices can help regulate cortisol levels and improve overall endocrine function [00:57:00].
Balanced Sleep
Adequate sleep is essential for hormonal balance. Chronic sleep deprivation can disrupt hormone levels, particularly cortisol, insulin, and sex hormones. Ensuring sufficient, high-quality sleep is a foundational aspect of maintaining hormone health [01:31:01].
Blood and Hormone Testing
Regular monitoring of hormone levels can offer insights into an individual’s hormonal health and help tailor interventions. Dr. Gottfried recommends measuring key hormones, such as estrogen, progesterone, and testosterone, and suggests that women particularly focus on their 20s and 30s to establish baseline levels and adapt interventions as needed [00:15:40].
Holistic Hormone Health
Combining nutritional and lifestyle interventions can create a powerful strategy for enhancing women’s hormone health across different life stages.
By understanding and implementing these nutritional and lifestyle interventions, women can optimize their hormone health, leading to improved vitality, fertility, and longevity.