Why Women Are Exhausted, Inflamed, & Hormone-Dysregulated | Dr. Austin Lake

15:48Dr. Austin Lake:I mean, it's an ultra processed thing that's isolated where the dose is incredibly high. And I'll say this, and a lot of people aren't aware of this, and people in the natural health community don't speak about this much. But if you do certain herbs in an ultra high dose, which your general supplement, it's almost never an ultra high dose ever. So it's almost something you don't have to worry about. But if you took something in a very high dose, like I'll give you an example. Berberine, if you did really high doses of that, in Chinese medicine, it's known to really cool your nervous system. And it's actually going to start causing some issues with your GI and your bowel movements if you did a really high dose long term.

16:22Dr. Austin Lake:And so a very similar thing. Metformin is a very high dose. I believe metformin actually comes from lilacs. French lilacs, yeah. Yeah. But all that being said, the dose and what it's accompanied with is incredibly important. Sure.

16:38Dr. Josh Axe:Yeah. I mean, they always say the dose makes a poison, but if you look at, you know, these different examples of how, you know, fluoride, for example, like, you know, they'll look at the different doses of this and saying, if you consume this, it's not a big deal. If you swallow more than this, like you need to call, you know, hazmat control or, you know, your doctor and get, and get help. But I think, um, the dose makes a poisoning analogy. I think, you know, I think, I think we're seeing a compounding effect that happens when we have a little bit of this, a little bit of that. And we, we start to have all these environmental poisons, toxins that get into our system.

17:06Dr. Josh Axe:And by themselves, an isolated form, maybe not a big deal. But when you start to consume a lot of it, or you combine it with other environmental toxins, you start to see a toxic soup that can... Well, yeah.

17:17Dr. Austin Lake:And there's no doubt that doses every day for a long period of time and multiple of other things that can be harmful are going to add up and cause issues to your point. Yeah. Do you have hormone imbalance, weight loss resistance, low energy and sleep problems, and you're tired of being told your labs are normal when you know something isn't right. This new test flips the script and my team knows exactly what to look for. I'm currently offering a simple at-home blood test that actually tests for the right things, targeted biomarkers, including hormones, thyroid, and metabolism, plus a full hour with one of my senior health advisors to review your results and discover ways that you can work with the Health Institute to finally find lasting healing.

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18:13Dr. Josh Axe:Yeah, and so again, I think the medication thing, again, I'm not a physician. I'm not one of the people that would say I'm an expert on pharmaceuticals, nor do I want to be. But I also think it's important for the general public to understand that there are other natural forms that God created that are healing and don't maybe have the consequences that a pharmaceutical patent and synthetic form of that same thing can have on the human body. And I always try to first focus on those things. And if you are on a medication and if we're seeing changes in your lab markers and your doctors on board, like we can start reducing that dose and maybe get off it, you know, safely.

18:53Dr. Austin Lake:Yeah, one of the things I've always sort of described to people is that when you look at medications in a lot of cases, they're kind of forcing your body to do something that it doesn't want to do. I mean, you're forcing your body into something rather than kind of gently nudging it or creating an environment where it can thrive in a better way. You know, herbs, what they should be doing in most cases is just creating a more friendly environment. I mean, that's how it was used in Chinese medicine and Ayurveda and throughout history is, you know, for instance, if you're doing bitter herbs like gentian, it creates a more drier environment, getting out dampness and candida and bad microbes.

19:25Dr. Austin Lake:You know, a lot of those herbs that get rid of microbes are very bitter. So you've had like wormwood or black walnut. I mean, they're very bitter and bitter is drying. So now parasites and a lot of these things can't thrive as well when you move it out of that sort of damp, you know, microbe-rich environment. So really herbs are meant to just help change your environment so your body can better function in a better environment. Just like a plant will grow better and environment with sun and water. And then vitamins and minerals, you know, very different thing. It's just, it's just giving your body what it needs to function optimally.

20:00Dr. Josh Axe:Yeah. Yeah. And again, I think I always tell my clients, I want you to get your, I want your food to provide that as much as possible, you know, whenever, whenever you possibly can. But understanding that our soil is depleted, you know, like it's not the same that it used to be when you have, you know, a vitamin or like an orange amount of vitamin C is probably been depleted 30, 50 % compared to what it used to be. And so there are plenty of examples like that to where people are, I was one of these people 10 years ago, I would be like, well, why do I want to have expensive urine? You know, it's like, I'm just buying all these supplements for expensive urine.

20:29Dr. Josh Axe:But the more I realized that we're not getting as much through our food as we, as we used to, and we're not getting as much through our, through our soil. So vitamins and minerals and supplements take a very, very important role in our bodies, getting what our bodies need to actually, not just to survive, but to actually get into a thriving state and a thriving state for those who haven't experienced it since they were a kid is an amazing place to be. You know, when you have mental clarity, you have energy, you heal and recover quickly. your body can't do that unless it's meeting its nutritional needs on a daily basis.

21:01Dr. Josh Axe:You know, you talk about like daily bread from a biblical perspective, there's a daily need that has to occur. And again, if you get chronic states of deficiency, people call it, you know, it's just part of getting older. But I really think that aging is just a, you have more time in a state of deficiency. Like you're spending more time in this environmental world that's full of toxins, and then your body is deficient and you're trying to solve a problem that your cellular health can't solve because it doesn't have the raw materials that it needs. But if you give it the raw materials, you give it plenty of oxygen, our bodies are designed to thrive for a long time, I think.

21:36Dr. Josh Axe:But society, we've kind of lost sight of what that looks like because we've gotten so used to it.

21:40Dr. Austin Lake:And hence, this is one of the main causes that we're seeing that causing female hormone issues in general and male as well. When you think about what the biggest root causes are, some of the biggest things you're looking for, and you're seeing these patterns of this is causing the female hormone issues today. What are you seeing?

21:59Dr. Josh Axe:Well, not to be too generalized, but inflammation is the biggest driver, I think. When you look at things like PCOS and endometriosis and subsequently infertility, which is a lot of what the hormonal female issues are, inflammation is the main culprit there. So then the question is, what is inflammation? For somebody listening, I'm sure your audience is pretty well aware of that. But like for most people, they think of like, I sprained my ankle, it gets swollen, it's inflamed for a few days and maybe a few weeks, and then it starts going back to normal. But chronic inflammation is this destructive, repetitive cycle, right?

22:32Dr. Josh Axe:Like that we get caught up in. And so for a female or for anyone listening, male or female, when you have inflammation, typically what you're going to start to have is higher insulin. You know, you have more of this insulin resistance problem that develops. and for females with endometriosis and PCOS, high insulin is, in my opinion, the biggest driver of that. And again, there is a genetic component that can make you more susceptible to those types of problems, especially with PCOS, where you have more follicles in your ovary that are not being, you know, they're not maturing to a certain point.

23:04Dr. Josh Axe:So they start to get immature and they start to kind of create some auditory problems. But for a lot of women, the main driver of that is higher insulin chronically And then in my opinion, the driver of that is usually a high level of inflammation chronically. So that's what I see as like the primary driver for females. And then you add on top of it, you know, the source of that inflammation can be, you know, emotional stress. Like having too much on your plate, you know, managing too much at home or at your workforce or having poor sleep patterns or circadian rhythm. Under eating, you know, like that's a stressor, over-exercising stressor.

23:42Dr. Josh Axe:So I always try to tell my clients, like, it's not just like you have, you know, you take some curcumin, phytosome curcumin, like that's going to fix all your inflammation. It's like, well, what if the source is coming from what's happening up here or like what's happening in your relationship with your spouse or what's happening every night before you go to bed and you're watching, you know, something on your phone, you're getting blue light simulation and then you're not sleeping as deeply that night. And then you wake up and you drink a bunch of caffeine. You maybe skip breakfast, you go to the gym and then you go off and do your work.

24:08Dr. Josh Axe:uh that's a huge source of stress and inflammation that i think drives not not like a not like a dysfunctional pathological state but actually an adaptive state and what i mean by that is when women have let's say pcos what's happening is you're taking this progesterone that would normally help you to fertilize an egg and you're creating androgens right those androgens are going to be the result of that and those androgens are essentially making you more male-like Like, like, and to me, that's, that's actually an adaptive thing that happens by design to help you survive the stressful situation that your body thinks you're in.

24:48Dr. Josh Axe:Yeah. So making a baby is not going to be productive, but maybe having more androgens or testosterone will help you to survive whatever the stressful situation your body thinks that you're in. And so again, I like to kind of give the body the benefit of the doubt more times than not, because about only 5 % to 10 % of hormonal issues are truly genetic, right? And so we have 90%, 95 % of these things that are lifestyle epigenetic type factors that are influencing how your genes are being expressed. But we can't always blame these hormonal issues on genetics.

25:19Dr. Austin Lake:We just can't. Yeah. Yeah, you know, I did a genetic test recently. I had my 5-year-old daughter do it too. Oh, smart. And it was really telling, you know, most people at this point have heard of MTHFR. Yeah. Okay, and that's a methylation, specifically looking at methylfolate and seeing how well your body converts into methylfolate, which is needed for methylation, thyroid function, a number of things. But there are so many other gene variants you can have. One that I used to see a lot in practice, still do today, is HLA, and that's really tied to your body being able to detoxify mold specifically.

25:53Dr. Austin Lake:So a lot of times, there's about 24 % of the population where if they go into a moldy building or home, it just keeps cycling through their body because their body isn't good at binding to it and releasing it. And so, but there's such great value in knowing, hey, maybe what gene variant do I have? And sometimes you just don't even need a test. You just know, hey, I took this. I felt better. Or any time around mold, I have a problem. And you just generally know. but but but yeah genes are as you and I've talked about so often they're like they have to be turned on there has to be a switch there and you can switch them back on or off based on to your point lifestyle you know the things we're doing on a regular basis something else you say it made me think of this when we were you were talking about inflammation being a big driver and then what was causing that and related to insulin and then stress and those types of things but there is a in Japan they operate now this really started in their motor vehicle division.

26:49Dr. Austin Lake:But they would say, okay, if there's a problem with a car vehicle, we're going to practice something called the five whys. And we're going to keep asking why, why, why, why until we get to this was the actual root of it. And so for instance, with what you're saying, if you have a woman with endometriosis, maybe the first thing is, well, why does a woman have endometriosis? Well, there's inflammation of this lining. Okay. Well, why is there inflammation of this lining? Well, it's because insulin is spiking. Well, why is insulin spiking in this person in particular? Well, sometimes I'm blood work or looking at lifestyle.

27:21Dr. Austin Lake:It's actually because cortisol, it's not you're eating too much sugar because your diet's perfect. It's actually cortisol is high. Well, why is your cortisol high? Well, because you're really, really busy. And sometimes this is where we always end up with a lot of these conditions. Why are you so busy all the time? Well, because I feel the need that I have to please people and say yes to everyone. And then it goes to childhood trauma because at one point in my life, my parents taught me that my worth and value was in how much I got done in checking off a Tesla or something like that. But my point there is when we're doctors of root cause, we're looking at why, why, why, why, why.

27:56Dr. Austin Lake:And the further you can get to the why, the bigger results you're going to see long-term with patients.

28:04Dr. Josh Axe:Absolutely. And I think I couldn't have said it better myself. I think it, but again, having that perspective in your mind, you would think, well, that's going to take a lot of time to ask those five whys and to kind of dig with your patient. But once you do, and if you do that upfront and you prioritize that, like the amount of work that can be done, that can be expedited after that is exponential, right? Because now you're no longer like tiptoeing around like all these potential problems. You're actually getting right to the meat of the problem. And I think for practitioners, I'm not sure many practitioners listen to this, like I I can't express how important it is just to take some time to ask.

28:38Dr. Josh Axe:I've never thought of it that way, those five whys, but I think that's a perspective I've always taken. But that's so important to actually get to the true root of it. And it's not always just like, obviously if you have mold in your house, you want to get rid of that. You want to get rid of the source of that stuff. But how many of those people have, especially, again, this is why I like working with women, how many women have been told that they're just little men? They're the same. They're just little men. They just have smaller physiques. But the reality is like in God's design, they're totally different creatures, right?

29:09Dr. Josh Axe:Like women are, have a, they have the role of bringing life to this world and nourishing that. And men have this role of like protecting that whole thing, right? At least in my opinion, from a biblical perspective. And so if women think that they're supposed to be little men, that they have to just like toughen up and like, you know, pull their, their bootstraps, you know, up with their bootstraps, they're going to, they're going to go through life, maybe telling their body to like be quiet and like not listen to their symptoms and kind of just put on a facade of like, I may have this ovulation pain or I may have this like this severe cramping that's like actually debilitating, but I have to be tough.

29:47Dr. Josh Axe:I have to be a little man and kind of like push through. And I have to, I have to kind of like, um, overcome my own body's communication. That's trying to communicate with me. And I think if we don't acknowledge what women are actually going through on a day-to-day or monthly basis, we're going to encourage this masking of their symptoms that then perpetuate the hormonal dysfunction that can exist after that. And I think men, especially as a husband, you know, part of the reason I got into women's health was my mom and my wife. And then now that I have daughters, it's just made me even more passionate about it.

30:21Dr. Josh Axe:But when you see, like for my mom, for example, you know, she has an autoimmune disorder, adult onset stills disease that I think was, you know, expressed after my brother had cancer. So her son had cancer when he was 14. He survived and all that, but it was extremely, you know, very, very challenging. After that, my dad had several heart attacks and he went through all the stress that, cause he was working 80, a hundred hours a week and trying to provide for everybody. And so my mom took on a lot of emotional stress and a lot of stress of taking care of the household and she starts getting, you know, these symptoms coming out of nowhere and turns out it was an autoimmune condition.

30:59Dr. Josh Axe:In hindsight, looking at it now, it's like it makes a lot of sense to me at the time. Didn't make much sense to me at all. But the whole point of all this is that she took on all these extra responsibilities and worry and stress and anxiety and all these things of just trying to keep your son alive that I think, you know, some women just go through more than they're supposed to, you know, like they carry more weight than they're supposed to carry. And especially single mothers or women who are, you know, working and taking care of the household, you know, running kids all over the place and feeding them all this different stuff.

31:33Dr. Josh Axe:I think that's why God created, you know, a husband or a spouse, a partner to like balance that responsibility.

31:39Dr. Austin Lake:Take off some of the load.

31:41Dr. Josh Axe:Yeah. Yeah. And women don't get that. A lot of women don't get that offload because I think they think they're supposed to be something that maybe they're not. You know, it's like they're supposed to be able to take on all these responsibilities and just like tough it out. But the reality is when you tough it out, you're just inducing the survival mechanism that we're talking about. And I think this is where we see infertility. It skyrockets because why would your body want to make another human when you're trying to just keep yourself alive?

32:07Dr. Austin Lake:Yeah, I think there's something to that is that a lot of women are just trying to tough it out, right? They're just trying to tough it out and do more and more and more versus sometimes do less or take a pivot of do something really specifically in alignment with what God's called you to do. And this is true for men and women. If we're operating outside of God's design and what he's uniquely called us to do, and it can be different for one woman versus another, one man for another. But I think that's an important thing. I think anytime you're operating in the lane that God's designed for you, there tends to be not always an, I mean, I was going to say the word ease, but maybe a piece of knowing this is where I'm supposed to be.

32:45Dr. Austin Lake:This is what I'm supposed to be doing. And that's so life-giving. I want to talk about some other conditions specifically. So we talked about endometriosis a little bit. Talk to me a little bit more about the root cause of issues like in your mind of hypothyroidism and Hashimoto's. Yeah.

33:00Dr. Josh Axe:Well, I mean, again, when you look at the research, you know, 80 % of autoimmune issues are autoimmune or not autoimmune, hypothyroid issues are autoimmune driven, right? So autoimmune thyroiditis and women are accounting for most of autoimmune conditions. I can't remember the stat. I mean, I think, do you know the stat off the top of your head? Yeah, but it's much higher. Yeah, it's like, you know, it's, yeah, it's a ton. And so I think when we, the big thing that really triggered me back in the day when I started looking at this was like, okay, why are women, you know, proportionally more having issues with autoimmunity in general, not even just hypothyroidism, but autoimmunity in general?

33:34Dr. Josh Axe:Like, why are women more subject to hormonal imbalances? And, you know, why do women perceive stress 40 % more than men? Like, you know, these are all things that really got me thinking about how can I help women truly solve these problems instead of just like, Hey, you have a problem. Good luck dealing with it. It was like, I have to, I have to provide the implementation or help them implement this stuff to be successful. And so I need to understand like what challenges they face on a daily basis. But when it comes to hypothyroidism, you know, you mentioned MTHFR, that's a huge connecting point.

34:02Dr. Josh Axe:When you look at, uh, the inability to methylate very well, or take in, you know, or essentially folate and use it for essentially creating glutathione and detoxing and creating energy. Like all these things are, are, you know, if you're burdened by mold, if you're burdened by heavy metals, if you're burdened by parasites, if you're burdened by, you know, just existing in a stressful world, if you don't methylate well, your thyroid is now because it's a master gland is having to compensate to kind of just keep again, to keep you alive. And I think when we start looking at, you know, obviously iodine deficiency can be a big role.

34:38Dr. Josh Axe:It can also be a problem in thyroiditis, you know, we're making it worse, but there's a, there's a balance there, especially if you protect your thyroid of selenium and there's some good ways you can do that. But for a lot of women, I think if you look at the HPA axis, which is your, you know, hypothalamus, your pituitary and your adrenal glands, and then you look at your thyroid, they're all working in conjunction with each other. And so if the brain is interpreting this stressful environment and again, trying to prioritize cortisol, just to kind of get you through, naturally, you're going to have some suppression of that T4 to T3 conversion.

35:10Dr. Josh Axe:And it's going to long term, it's detrimental, you know, it's called hypothyroidism. Short term, it happens all the time throughout your day. Like if you were to look at a live, you know, analysis of your thyroid, you will see it fluctuates all day long, and that's normal. But when you see a trend of TSH and T4 and T3 and reverse T3 and all that, you'll start to see that, yeah, we're trending in the wrong direction. That's becoming more, you know, in a low functioning state. And in my opinion, again, it's just, it's protective. It's kind of like, um, insulin resistance where your body is like pushing back against the potentially benefits of insulin.

35:44Dr. Josh Axe:If it's chronic, it starts saying like, Hey, we can't keep doing this because we're, we're not going to survive this. We keep allowing insulin to dictate. So we're going to become resistant to your, your effects. I think cortisol does the same thing. Like there's cortisol resistance. And so you start seeing that affect the thyroid. So a lot of women, I think, are in that state where there's deficiencies, there's environmental toxins, there's food sensitivities like gluten and dairy that can interfere with your thyroid, especially if it's autoimmune-based. And then there's just the chronic state of circadian rhythm disruption and all that stuff.

36:14Dr. Austin Lake:You know, the way you started that, and this is where I want to just, I want to piggyback on this, and that is that why do women have more autoimmune disease than men? Yeah. and I believe it's because women are more emotionally driven yeah you know if you think about it like this I mean I mean you know this is typical if you're a woman or man yeah everybody listening here you'll recognize this I know for myself you know Chelsea is thinking thinking thinking thinking constantly and sometimes when I get home it's it's easier for me to just shut my brain off and not think yeah right I think about my mom and dad growing up my mom was always thinking, always worrying, whatever.

36:53And my dad was just watching TV.

36:56Dr. Austin Lake:Yeah, we're waffles. Yeah, exactly. And so there's a lot more of that. And in Chinese medicine, it's known, and this is the reality in all of our scientific community as well, is that when you're worrying and thinking constantly, it starts to drain energy from organs. It's draining your, it's causing cortisol to stay up because you're having to be alert while you're thinking like that. It actually then impacts insulin. So all those hormones are affected. If you are worrying, analyzing, you know, obsessing, if your brain is on more and you're, you're, you're thinking. So I think that's a major driver.

37:33Dr. Austin Lake:I mean, one of the greatest things women can do is try and turn their brain off, go for a walk, play pickable, do lunch with the best friend. Yeah. Just, just really. Cause I think a lot of women, what's happened is, and you see a lot of women like this in your practice as well. It's like, they have something scheduled from the moment they wake up to the moment they go to bed and they're a full-time, a lot of them, full-time mom, full-time chauffeur. Sometimes they're working as well, making food. I mean, there's so many things and their whole day's packed. And so it's like, there's just no downtime.

38:02Dr. Austin Lake:And so I think prioritizing rest and just doing things that you love, like scheduling peace just throughout the week, that'll get you out of it.

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39:35Dr. Josh Axe:Yeah, I think I think as husbands, you know, there was this challenge and I did with my wife one day where it's like, it sheds something on the screen of like something that men can do that that women can't. And it's just like this, this guy like staring at the camera and the woman's staring at the camera as well. And the guy's just sitting there quietly just like turned his brain off, you know, you can tell and the woman's like, what? Like, what? Like, what are we doing? Like, what is it? Like, what are you talking about? I don't understand it and it's just like I did with my wife and you know I think it's the same thing like when you're driving with your wife like I'm not sure if you had this experience but they'll gasp a lot though kind of like like they're gonna crash into somebody or yeah you know they're

40:09Dr. Austin Lake:showing like that kind of let me say this Chelsea now knows that it bothers me yeah my wife of and compared to other women she's much more even killed emotionally I mean it's really like I'm like astounded that she is so like that so I have a wife that's less like that than probably others Yeah. But I definitely have I'm thinking my mom and sister more. They are. Yeah. You know. Yeah.

40:30Dr. Josh Axe:But like in my wife, we've talked with my wife and she's pretty good about that. But there's I've noticed like I don't do that ever. Like that doesn't I don't I don't do that kind of stuff. But I've noticed with with her and other women there. Yeah. Their nervous system is just upregulated. Right. Like. Yeah.

40:45Dr. Austin Lake:And I think there's a greater there's a greater level of women. And this is such a gift. Yeah. But it also can be used too much of just that awareness. I mean, and that's, you know, it's a form of emotional intelligence. I mean, emotional intelligence is such a gift. It's such a blessing. Be able to know what's going on in your own heart, knowing what's going on and perceive what's going on in the heart of others, reading the room, feeling the room. It's such a gift. But it's like, you know, if you ever had the music on full blast, maybe you can listen to a song or two like that. Sure. But if it's like that all the time and you're listening to that, it starts to just, you get brain fog.

41:20Dr. Austin Lake:It gets, it's a form of stress.

41:22Dr. Josh Axe:Well, when you think, so again, with women, there's a lot. So, you know, my wife's had four kids, you know, your wife has had two kids, like the stress and toll it takes to make a human and then provide care for that human for the first, like that's a two year process, right? Until you're kind of out of the woods a little bit and you're sleeping a little bit and you're more consistent. Uh, so many women I've talked to, they're start saying like, yeah, like I was on, I was on birth control for, for five, 10 years. And then I got pregnant and then I had a baby and I didn't sleep for a year or two.

41:53Dr. Josh Axe:And then now like I had another baby and then it's just like now they're in their forties and perimenopause hits and they're like, I don't know what happened. And doctor wants to cut out my uterus. And it's like, you know, like, holy cow. If you, if you start to look back on, on all the things that led them there, it makes a lot of sense why their nervous system is dysregulated. You know, why they have deficiencies that haven't been met yet. Why their circadian rhythm is playing a huge role in their ability to heal and control the nervous system and control their absorption. These nutrients are taking in.

42:19Dr. Josh Axe:And then you start to add on like, yeah, you gotta eat healthy. It's like, well, of course you do. but you also have to fix those other things that happened before all that.

42:26Dr. Austin Lake:Yeah. Can I tell you something that happened recently too, just as an example of this to a degree? So Chelsea and I, we were in Puerto Rico for a time. We lived in Nashville for a long time before, and then moved back to Nashville. We were in a home renting while we remodeled a home. And then in between, we ended up going and having to do an Airbnb and live with family because we thought it was going to be done, of course, all construction. You think it's going to be done in time, it's not. So we had a period of about two and a half months where we were not in our own home. And Chelsea and I wear Oura rings when we sleep at night.

43:01Dr. Austin Lake:And one thing that's tracked is HRV. Well, Chelsea, we went and tracked, like she went from being in a home that we're used to. HRVs, she has great HRV in the 50s. We go there, it's in the 20s. Oh, wow. I mean, we cannot get it out. I mean, it's in the 20s for two and a half months. Finally, like get comfortable in a home. And it took about a month after getting in there. And then, oh, now all of a sudden it starts creeping back up and gets balanced again. But like my HRV didn't change. Yeah, one bit. It made absolutely no difference. Isn't that amazing?

43:31Dr. Josh Axe:Yeah, I think I've always said, I got told this in college, like men are like trailers were made to pull a heavy load. We pull straighter with the heavy load. And for anyone who's pulled a trailer, that makes sense. But, you know, for women, I think, again, as a husband listening to this, like there's important things you have to consider. If you don't know, first of all, your wife should know if you're a female. you should know your cycle. Like you should know what a consistent cycle looks like for you. A lot of women I've talked to, they don't even know what a regular cycle is for them. Right.

43:59Dr. Josh Axe:And so they don't know if it's supposed to be 28 days or 25 or 35 or whatever. So you want to get a good idea of where your cycle is supposed to be consistently. Ideally, you know, day 28 is what would be referenced as optimal, but a day or two plus or minus is fine. But for men, I think we should also understand our wife's cycles. Like we should know like, Hey, she's in the beginning of her cycle, she's menstruating, or she's, she's about to ovulate, like she's in a really good time of her cycle where we can be a little bit more intense, a little bit more intimate. You know, we can have more, be more of these intense or conversations even.

44:29Dr. Josh Axe:But if she's at the end of her cycle, beginning of her cycle, um, understanding how to love her well is something that I think men should take a class in because it's one of those things that it's not only going to benefit her. It's going to benefit you and how you can kind of analyze that. She's not like you, like you have a 24 hour cycle. You're very consistent. she's up and down all throughout her day, all throughout her month. And again, when your body isn't able to make a human and you're trying to, you know, thicken the uterine lining and then thin it back down again. And then if it doesn't, you know, if you don't implant an egg and fertilize it, then you don't make a baby.

45:02Dr. Josh Axe:Then you start the whole cycle over again. Like your body is not for female. It's not going to be able to take exercise the same way at the beginning of the month versus the middle of the month versus the end of the month. It's not going to be able to take, you know, fasting maybe as well as it could at the beginning of the month and vice versa. So there's all these variables and factors that men have to understand about the woman. And, and again, for me, it makes sense as a, as a provider, I view myself as the head of the household, not in the sense of I get to have authority and dominate and rule over my, my family and dictate as like a, as like a ruler, but I have the responsibility of providing protection and providing whatever nourishment or safety I can for not just my kids, but my wife.

45:45Dr. Josh Axe:And when we had kids, every time my wife would have a baby, she would just protect them like a mother bear and just have this supreme level of protection. But the way I looked at my wife was like, I have the same protection over you so that you can protect our kids. Yes. And I think viewing it that way, uh, in telling her, this is how I view you. And this is how you are viewing your child. Like I view you the same way. So how can I love you? Well, because sometimes I think if we just asked the question, like, what can I do for you to love you? Well, like, what do you need? It provides a huge sense of relief to where the female doesn't feel like she's being a burden to you.

46:18Dr. Josh Axe:And she feels like she can get loved.

46:21Dr. Austin Lake:You know, there's this communication is so key to great relationships. And I think there's this element of, you know, I think what women want is for men to ask that question and in most men it's hard because there's such a lack of awareness in most men due to due to just never being you know brought up that way and in the way you were fathered and not learning of these things and so a lot of men just don't know to even ask but then a lot of women know it and they should probably ask but they don't want to because I want the men to ask them and take the initiative there there's a cycle and that's such a challenge, but I do think a message for all men here is that one of the greatest things you can do, I mean, I'm thinking about the book of Ephesians right now, where it's saying submit to one another.

47:06Dr. Austin Lake:So thinking about Ephesians and Corinthians, where it's like, love your spouse. And part of loving them is getting to know them, getting to know them, like what are their needs? What are their heart's desires? What makes them feel safe? And you don't get to do that by asking them. I think most men just assume, hey, I'm providing, or I'm doing this, and I'm here. And that's enough when typically women want more, and sometimes just you asking, and them knowing that now you know there's such value there. So I think that when we're talking about conversations about women's hormones, it's about getting the root cause of women's hormonal issues, there is an element of you need to eat these foods, these supplements can be beneficial, but there also is such an element of awareness of the woman and knowing her cycle and her needs, the man becoming more aware and loving his wife and protecting her in that way too.

48:02Dr. Austin Lake:That just is, is, you know, it's so important. Yeah.

48:06Dr. Josh Axe:And I think again, it doesn't need to be, um, it's not a drastic change. It's just like you said, the awareness, I think is the key word there. Like if you have the awareness of where she is or the awareness that maybe she's taking on more than she should, um, at least for me, like when I get out of my little compartment, compartmentalized brain and I step into this other compartment of caring for my wife, I'm like, oh, obviously I want to do whatever I can to love you and support you. Tell me what I can do. I want a task to get done. But having even the ability to ask that question or the awareness to ask it, and then having your wife reciprocate and tell you specifically what she needs, I think is a game changer for marriages and relationships.

48:45Dr. Josh Axe:Yeah.

48:45Dr. Austin Lake:And there's always kind of two steps to this. And in health as well, in the very same way, there's awareness. And then once you're aware, taking action, doing the right thing, right? Because, I mean, I see this in patients. When I take care of patients, if somebody sees great results, it's because of one of two things. If they don't, it's because of one of the two things. One, if they're not seeing results, sometimes it's because they're just doing the wrong thing. Like I see this with women a lot with hormone issues. They think, I should be eating healthy. So that means a lot of salads and a lot of smoothies.

49:15Dr. Austin Lake:and it's like well that typically is actually messing up your digestive track we need to do more soups and herbal teas and sweet potato and yeah and and that so so a lot of times it's just they're not aware that they're not doing the right thing and then sometimes they're aware of okay i need to be doing this but i'm not going to follow through right you know and do it maybe because i don't have i have a poor sense of self-esteem or there could be all kinds of things there that are driving that but again it's so important to become aware of what do you need what vitamins do you need? What minerals?

49:45Dr. Austin Lake:What foods? What do you need? And then having a plan and being able to actually follow through with what those things are.

49:51Dr. Josh Axe:I always call it the two I's. There's ignorance and iniquities. Ignorance are the things that you do unknowingly that are harming you. As Hosea 4, verse 6 says, God says, my people are destroyed for lack of knowledge. We need to know what we don't know. Very important. And then iniquities are things that we do knowing they're bad for us and we do them anyway. And I think that's a spiritual issue of not loving yourself, not honoring God with your body, not all these different elements that can go into your self-worth and your trauma and your childhood history, all that different things. And so I think, yeah, there's the two I's.

50:22Dr. Josh Axe:And I think if you can have that perspective with your patients or with yourself, for me, it's a game changer, because then I can identify like, what is the problem here? Is it a lack of knowledge? Or is it a lack of self care or self worth?

50:35Dr. Austin Lake:Yeah, yeah, you know, one thing it was funny, because I as part of my the health institute, where we see a lot of patients coming in and we do blood work and look at all these things what I have practitioners I've trained and one of the things when I came in there and started training them one of the things I think they were most surprised by is and I had one of them say this to me they said when I become a practitioner I didn't know I would need to be a like a therapist and psychologists probably yeah yeah and I said to them I said listen you know everybody needs you advice on diet and this awareness piece as we've been talking about.

51:13Dr. Austin Lake:But also, people need hope. I mean, I've found this in practice. So many people come in downtrodden. I mean, a lot of people have been working hard. They're exercising hard. They've been following diets. They've been taking—and they're a little bit worn out, oftentimes mentally and emotionally. And a lot of them have lost hope. And I said, what we also have to bring is we have to bring hope. We need to bring good counsel. We need to help be able to coach people in reducing stress and lifestyle. Like one thing we do with most patients is we'll give them a list of if they want to, this is optional, but Bible verses to meditate on.

51:52Dr. Austin Lake:Like if they're struggling with worry and that's causing GI issues, hey, here's 10 verses. We just want you to meditate on daily. But it is important as the best practitioners, they're not just recommending one supplement or a fad diet. They're really going through more of this holistic body, mind, and spirit support for people in that way too. Another condition I want to hit on that I know that you've talked about before is menopause. There are so many women struggling with menopause. I think that before, here's what happened for a lot of years. Women would say, I'm just going to deal with it and suffer through it, and they there's been times where some women felt okay taking HRT okay I would love to get your opinion on what's the root cause of menopausal issues from the way you see it and then also get your

52:40Dr. Josh Axe:opinions on HRT well I think I think menopause in a state of health is you go from a fertility state to a stability state right and so that's kind of cool you know if you go from having a lot of fluctuations to now being very stable with your hormones the benefit is you can now be a source of stability and wisdom for the people around you right and i think that's that's the the beauty and the the optimal side of menopause that like doesn't maybe get talked about enough and i think that's by god's design obviously the the dysfunctional side of it is all these things that we just talked about you know that's happening in perimenopause or you know even before that when you're younger going into menopause that hasn't been corrected.

53:25And now

53:25Dr. Josh Axe:menopause, what typically is going to happen is you're going to start to reduce your production of progesterone in your ovaries, right? And so progesterone is that calming, stabilizing hormone that creates that balance between estrogen, right? And so if estrogen is going unopposed, and it's now creating an estrogen dominant state, you're going to create more of a discrepancy between estrogen and progesterone that, in my opinion, makes you more susceptible to stress. it makes you more susceptible to all these environmental factors that can make you feel worse. And so for a woman who's going through menopause or perimenopause and the gap is widening, that's a problem.

54:01Dr. Josh Axe:But what happens when you go through, when you're postmenopausal is now your estrogen starts to go down lower, right? And so you have low progesterone and now declining estrogen. And that's where you start seeing a lot of issues with osteoporosis, osteopenia, to where your bone health is not being, your bones aren't being protected. You're more at risk for cancers. And I think that's where you start to have longer term problems. But like, while you're transitioning through menopause, a lot of women, again, they go on to HRT because they never corrected anything before this. And so they have to get some relief from, from hot flashes or from the crazy mood swings that are experiencing or whatever, inability to sleep.

54:38Dr. Josh Axe:And so if you don't make enough progesterone in your ovaries, I think what I always tell my clients is you start to make it in your, you only make it in your adrenal glands and your adrenal glands are now because they're dealing with the stressors of the world and the demands of the world of like, oh, we have a stressful situation, make more cortisol. If you're gonna make more cortisol, you're gonna decrease progesterone. And that's when you start to see an immediate like, oh my gosh, I'm feeling really flushed. I'm feeling very like an adrenaline rush basically, because that's kind of what's happening.

55:05Dr. Josh Axe:And so for a lot of women, if they're eating foods that that worsen that, or they have insulin resistance, or, you know, maybe they're not getting good consistent sleep, or maybe they're getting, you know, they wake up and they drink some caffeine and they don't eat a good protein, fat rich, uh, breakfast. And now they have, you know, a dropping blood sugar that's going to spike cortisol even more. And so all these things create more of a, of a worsening of that progesterone to where you're beginning, you're going to be more susceptible to, uh, the menopause effect, I guess.

55:33Dr. Austin Lake:It's such a great job explaining that too. And one thing a lot of people don't realize is that this balance of progesterone and estrogen, it's almost like, again, this is a very different category of health, but this omega-3, omega-6 balance, right? You have to have a balance there in a certain ratio, or there's inflammation and things get off. You know, one thing I think I've noticed when I think about the women I've taken care of with breast cancer in particular, I feel like the most diagnoses, and again, I don't have a statistic on this. I'd be interested to look this up, but a lot of times it happens in the 40s.

56:04Dr. Austin Lake:And the 40s is this perimenopausal time too, when sometimes progesterone is dropping and estrogen might even stay a little bit higher. And you get this estrogen-based breast cancer. But again, I think, and that was my mom, 41 years old, in that phase, diagnosed with breast cancer. But progesterone acts sort of as a protectant buffer to estrogen as well, being high. So I think to your point, that's incredibly important. You know, when I was talking to Barbara O 'Neill, one of the things when we were talking, I asked her, I said, hey, what do you believe in all the women you've seen the biggest cause of hormonal issues is from a hormone standpoint?

56:38Dr. Austin Lake:And she really pointed to progesterone. progesterone. And she talked about using wild, you know, wild yam cream. I mean, this is something that's been used in Chinese medicine in Asia for a really, really long time. But I do think it's a hormone that probably needs even, we need to pay even greater attention to of how can we support progesterone in particular in that way. But I love the way you described sort of what's happening, you know, in Chinese medicine, the way that they view it is when progesterone and estrogen both both drop those hormones are partly responsible for cooling and moistening the body and this is why you get hot flashes this is why you get dryness is those hormones and so in Chinese medicine they'll say eat more what we call yin building foods and so yin is more feminine yang is more masculine but yin tends to be you know bananas and even dairy and sweet potatoes are on that list and things that sort of in a lot of omega-3 a lot of good oils yeah because those help bring moisture, you know, to the body.

57:32Dr. Josh Axe:Yeah, I love the way you described that. And I think when when you hear that, like the cooling effect, and in my mind, from like a Western medicine perspective, I mean, that's the only thing I was really trained in, like, it makes sense to me when you say cooling. And so I like that. I like that perspective of, of just how to support somebody. And I think for the person hearing that, hopefully, it kind of resonates on what you can do, right? Like, I want people to hear this and be like, Okay, well, what can I do to fix this? And And so when you talk about, you know, fiber is fiber, something that again, depending on your GI tract and what, what benefits you fiber is very helpful.

58:06Dr. Josh Axe:At least 25, 30 grams a day are helpful at binding estrogens and removing them out of your GI tract. Right. And so I, I, this is where, again, having, having a diet that you're like, okay, what does it look like to eat healthy? Um, I always assume that like people know what that looks like. Right. And I'm sure you probably do. Maybe you've been. No, I, here, here's what I've realized.

58:27Dr. Austin Lake:No, I don't think that at all. And the reason is - It's probably smart. Because it's what I talked about earlier. I think that I am so ingrained in personalized nutrition. Like I found that somebody with cancer versus irritable bowel disease, those are completely different diets. A woman that's in her 20s versus a woman that's in her 50s, that's oftentimes a really different diet. Like a woman in her 20s, I would almost never recommend they have soy. A woman in her 50s or 60s, Yeah, low estrogen. Wow, organic soy. Man, that's a flax. Right. Those are great foods for you. That's such a good point.

59:00Dr. Austin Lake:So no, I mean, actually, my state is typically that the person probably is doing not the right thing dietarily because generally most people aren't, I mean, in terms of a percentage. So I do think, you know, people learning the exact right diet for their body. So when I'm customizing nutrition plans, I'm very aware of, okay, I looked at your blood work. I looked at your tongue diagnosis, looked at your history, looked at all of this. Let's create the exact ideal foods and make sure you're getting all of those in your diet in order so you give your best chance at healing.

59:33Dr. Josh Axe:Yeah, I call it for our clients like a diagnostic diet. You know, it's like we want to figure out what works for them. And again, you don't really know that until you diagnostically implement something and then start to work through a progression to figure out what it looks at. And so, but again, I think for the person hearing this, it's like, you know, again, whether it's, you know, I, I personally like to ascribe to more of a, again, I like to kind of do a combination of either like a low FODMAP with an autoimmune protocol with something else, right. And just kind of like figure out where to start for them.

1:00:02Dr. Josh Axe:Yeah. But what that looks like is if you're just hearing this, it's typically going to be, you know, no gluten or dairy, at least definitely no conventional gluten and dairy, like where it's hybridized wheat and conventional raised dairy. Like that, that to me, if you have, especially if thyroid issues, so beneficial to at least eliminate that potential source, right. And get some diagnostic data on how you do without it. And so for a lot of people, I think if they don't understand how their immune system is functioning, you know, your immune system has memory to it. Right. And so that memory has a half-life to it, to where typically, you know, a three to four week time period will allow for, if you have something out of your system, that's not challenging your immune system for three to four weeks can show some signs of improvement to where it's like, if it is a dietary trigger, you should feel better by having this out at the four to five week mark, potentially, right?

1:00:47Dr. Josh Axe:And so that's, that's useful information for somebody to know, I can't cut it out for seven days, maybe I'll feel better. But if I'm not feeling better, it's not because I'm not on the right track. Maybe I am on the right track. And I just haven't given enough time to start seeing that like, this does trigger my immune system, or this does trigger my GI distress or whatever. And so that's really important to communicate, at least in my opinion, to my clients to say like, you need more time, you got to give it four to five weeks. But what I'll say with that, with the, with the fiber thing, you know, uh, because estrogen can get recirculated very easily in your, from your GI tract and also can get trapped in a lot of your fat cells.

1:01:22Dr. Josh Axe:A lot of our clients that have gut health issues have high beta glucuronidase, right? And so beta glucuronidase is one of the things that helps to bind and remove estrogen from your GI tract. And so for people that are not fixing their GI tract and then just going on hrt or you know trying to transition through menopause and they're not actually fixing their gut they're not fixing their circadian rhythm uh their detox pathways are blocked maybe they had a gallbladder removal they don't have good bile synthesis and bile flow or maybe they have lymph stagnation or maybe they have some kidney function this you know kidney dysfunction where they don't clear out toxins from their kidneys they're not going to be good detoxifiers right and so they're going to be likely to recirculate a lot of this estrogen or you know other toxins that when they start to lose weight, which is a good thing, right?

1:02:07Dr. Josh Axe:Now, all of a sudden, they yo-yo very frequently because they lose, they break down their fat cells, they release the toxins, they get circulated, and they just go right back to where they were, and they start to yo-yo very quickly. And so this is where I say it's, I would rather my clients, I would say, first get healthy, then get fit. You know, like, I'd rather you focus on detoxing well, fixing your diet, you know, removing things from your environment that would trigger your immune system. And then once you want to start cutting fat and getting in the gym and start building muscle, like you can do it from a, from a stable foundation.

1:02:36Dr. Josh Axe:Yeah. But a lot of people, they, they, especially this time of year, gyms will open up and new years, they'll all jump in the gym, start killing themselves in the gym, work, working out a ton. And none of the existing foundational problems have been addressed. And so now it's like they get injured quickly. They can't exercise very long. They get burned out very fast and they don't recover. And next thing to know, there's like, I, I'm trying, I'm doing what I'm told to do with diet and exercise, but I'm not actually getting any results. actually feel worse now. When the reality is, if you fix some of those foundational things before you get really intense in the gym, I think you have a lot more success by doing it in that order.

1:03:11Dr. Austin Lake:Yeah, yeah, I think I think the idea is play the long game. Yeah, you know, you're always gonna be more successful the further out you think, you know, thinking eternal thinking about when you're in your 80s, thinking about 10 years from now, you're gonna be better off. And so thinking about, hey, what are the habits I can create that I can actually stick to and be doing these same habits and the same daily routine in five years. Yeah. You know, so I think the more you can think like that of, hey, what's doable not only now, but I can do this throughout this entire school year, year, that's going to be a better mindset and more successful.

1:03:43Dr. Austin Lake:Hey, if you want practical science-backed guidance for living a healthier, longer, more vibrant life, you need to check out the Biohack It podcast. It is hosted by my good friend, Aman Hassan, and it brings a thoughtful, compassionate and perspective to wellness that so many women have been looking for. Every week, Amon breaks down the latest research in longevity, hormones, and metabolic health in a way that's clear and easy to understand, leads to important conversations around women's health, fertility, and the steps women can take to protect their energy, balance their hormones, and support long-term well-being.

1:04:17Dr. Austin Lake:She talks with top doctors, scientists, and health experts about natural healing, nutrition, lifestyle choices that make a real difference. and sits down with entrepreneurs and thought leaders to explore how they stay strong, grounded, and resilient in their personal lives and their work. If you want a show that speaks directly to health challenges women are navigating today while offering hope, clarity, and real solutions, tune in to Biohack It every Thursday wherever you listen to podcasts. It is one of the most educational and uplifting shows in the wellness space, and I think you're going to love it.

1:04:52Dr. Josh Axe:I was listening to Jelly Roll. You know, you hear about him. He's on Joe Rogan and he's lost like 300 pounds. So he's, he was 500 pounds. And I think now he's down to like 260 or something like that. So he's lost 250 pounds, half his body weight. And he said, you know, he's like, if I thought about all the weight I had to lose, it was like, it was overwhelming, right? Like it was too big of an elephant bite to take. And he's like, I started focusing on like, how can I lose eight pounds, you know, like in this next two to three weeks and eight pounds for 500 pound person is not very much. Right.

1:05:19Dr. Josh Axe:But, you know, those small incremental changes, those incremental goals, I think is how we have to look at it. So for somebody listening to this, I would say, you know, how can I be consistent with my bedtime? Like, I'm going to go to bed at 10 o 'clock every night and I'm not going to, I'm going to let my body wake up naturally if I can, you know, if I don't have to miss work and stuff like that. And then from there, it's like, well, how can I, how can I wake up and consistently drink water? You know, just like get some water and some minerals added into my, my, my filter or for into my body each and every day before I have coffee.

1:05:46Dr. Josh Axe:Or how can I wake up and have a breakfast? This is my recommendation, at least, is eat some food before I have caffeine. You know, like, how can I do that consistently? But if you start doing those little things and you have the belief that by doing it consistently and being boring with your life, like, it actually yields results if you play the long game, like you're saying. Because if you're trying to solve a problem in three to four months so you can get fit for a wedding or something that's going to, you know, be a one-time event, you're not going to have the right, you're going to be, you're in trouble from the get-go, I think.

1:06:15Dr. Josh Axe:but a lot of people, if they have the mentality of I may be 45 right now, when I'm 55, 65, I want to be a healthy fit grandma or healthy fit grandpa, and be a good example to my kids or grandkids and how to be healthy. That's my long term goal. Like I got 20 years to be consistent with these little incremental goals that I'm focused on. And that to me, I think creates a lot of like, leeway for grace for yourself and not putting a lot of you know, feeling a lot of shame for not meeting your goals. Because I think a lot of women that invest in their health and don't meet their goals, they feel a lot of shame for it.

1:06:46Dr. Josh Axe:You know, they just told their husband, like, I'm going to, I'm going for it this time. I'm going to commit to it. I'm going to achieve my goals and be healthy. And then something doesn't work. You know, they fall flat on their face. They bit off more than they can chew. And then they spent a bunch of money on their health and they never actually achieved anything. That's going to create a propensity for not wanting to take chances down the road for your health. Like it's going to make you a little bit scared and skittish. And so I think it really is important to identify what your initial goals should be, make them very small, tangible, achievable.

1:07:13Dr. Josh Axe:And once you start feeling better, the bigger goals become easier to solve.

1:07:17Dr. Austin Lake:Yeah, you know, it's so it's so true. Yeah, give me your top foods and supplements to support women's hormones.

1:07:24Dr. Josh Axe:So foods, I love sweet potatoes, you know, I think I have all my lot of my meal plans have sweet potatoes built into my family, my kids are like, so sick of sweet potatoes, because we eat all the time. But I think they're great. There's, there's also different types of sweet potatoes. And there's like purple, there's white, yellow, white are typically more lower glycemic index. So like they could be a little bit better for somebody that has blood sugar issues, but overall, I think a sweet potato is fantastic for stabilizing blood sugar. It's a good source of fiber, some good phytonutrients. I love sweet potatoes a lot and, uh, you know, they're not quite the same as yams, you know, while DMs are a little bit different, but there, there is a little bit of a component of, of helping progesterone production slightly.

1:07:59Dr. Josh Axe:So there's, there's that benefit. Um, huge fan of, um, of berries. You know, I think berries are great antioxidants. They're great adding to your, to your meals as a little sweet treat at the of your meal. Avocado, big fan avocado. It's a great source of mono unsaturated fat. My kids eat that. So what we typically is like ground beef, you know, grass finished, grass, grass, what am I trying to say? Grass raised or?

1:08:24Dr. Austin Lake:I mean, it's typically grass fed, grass, grass finished.

1:08:27Dr. Josh Axe:Yeah. So we're big. I like most places if you go locally, locally sourced, you can find, you know, grass, grass finished beef. And I think if you're buying internet or like not internationally but across state lines there's sometimes some regulations where it's hard to do that but i've found every place i've gone you can get grass fed uh grass finished beef and that's a big staple for us and so we'll do that we'll do sweet potatoes we'll do avocado we'll do berries um eggs are eggs are tricky um i think if they're conventionally raised store-bought eggs it's like you lose that protective um they wash that protective coating off the egg uh in order for them to be stored one of my clients was a scientist and she studied eggs and how they're all manufactured and processed.

1:09:08Dr. Josh Axe:And she said that basically all the eggs that you buy in the store, they all kind of go through the same process to end up in the store where they're meeting their standards. And so if you have farm fresh eggs, they have that protective coating. They can sit on a countertop for weeks and not go bad. A long time, months. But store-bought eggs, you have to put in the refrigerator. If you don't, they go bad because they lose that protective coating. And also depending on how they're raising the chickens, what they're feeding them, what they're injecting them with, in terms of vaccines, it definitely can affect, in my opinion, the quality of the egg.

1:09:38Dr. Josh Axe:And so for somebody consuming eggs, I really want to figure out again, diagnostically, how do you do with eggs, because eggs can be a great source of nutrition. But if you don't do well with them, if your immune system doesn't do well, I'm I don't like eggs for some of my clients with autoimmune issues. Yeah, it just depends. Yeah. Yeah. So it depends on that. But eggs, eggs are sometimes a food that we'll we'll consume and recommend. But otherwise, yeah, it's it's it those are like some of the basic foods I like for for my clients and for hormones. I think a lot of women don't get nearly enough protein with their meals, you know, they're getting very insufficient amounts.

1:10:06Dr. Josh Axe:And so if you have to substitute with a protein supplement, I like them to do that after they've consumed food personally. I think chewing your food is really important. I think if we're only relying on meal replacement smoothies and shakes all the time, you can start seeing some digestive issues potentially. So I like them to chew first and then subsidize a little bit after that with protein powder if they need to. A lot of my clients don't do whey because it's dairy. But if they if they can tolerate, that's fine. Otherwise, like a hydrolyzed beef, bovine protein source is pretty good. Some protein sources are good.

1:10:40Dr. Josh Axe:Yeah, I think protein I know you've probably talked about this a ton on your podcast, but I like at a minimum of 100 grams of protein per day, preferably, you know, it needs to match their body mass or muscle mass, you know, how much muscle mass they have. But overall, I think those are the big ones. A lot of women think they're eating enough protein. The reality is, like you said, they eat a salad for lunch, you know, maybe they have, you know, like a smoothie for breakfast that's heavily based in like sweets or not sweets, fruit, fruit, you know, spinach, all that kind of stuff and no protein.

1:11:10And then they have their

1:11:11Dr. Josh Axe:caffeine, then they have a salad for lunch, and then they have a big meal at the end of the day. And it's like, you know, it's a hard, hard for insulin to manage that. And for people to understand that insulin sensitivity is going to get worse as the day goes on, as the sun starts to set, your insulin sensitivity gets becomes less. And so that means you're not gonna be able to utilize the energy coming in and store it properly. Right. And so a lot of people are eating later into the day, and then they're more likely to store that as fat. So eating with the sun is usually what I say, you know, 80 % of your calories before two o 'clock is typically like a, a rule I like to give my clients, but it's not required.

1:11:45Dr. Josh Axe:Um, just something for them to think about. And then when they do that, yeah, I think they start seeing a lot of energy improvements throughout their day. They start feeling like they recover faster at the gym. um and it's an easy thing to do once you get in rhythm with it as far as supplements go you know my my big ones are um i love a b complex i think b complexes are great especially because most women have mthfr i think a methylated b complex can be very a game changer for a lot of people you know you do get a lot of these b vitamins from from you know meat sources and things like that but i think a methylated form that's more easily absorbed and gives you the dosage that you need to kind of meet the meet the demands of your day.

1:12:23Dr. Josh Axe:Like I have MTHFR. My wife has it. So our kids have it, right? Like I see huge changes in my kids. And sometimes I'm like, why did I give them a B complex or they're already crazy, like they're crazy now, but they have so much energy, they can run all day long. And, you know, just in terms of daily detoxification, daily energy production, mental clarity, you know, even helping with your thyroid and helping with your sleep and helping with your anxiety, mental health, clarity. I think it's very important to have a good methylated B complex. Magnesium is my favorite mineral, you know, like most people.

1:12:56Dr. Josh Axe:I'm a big fan of magnesium glycinate. I think it's, it's easier on the digestive tract as in cause much nausea or, you know, discomfort in your gut. You can eat typically take it on empty stomach. But there's a bunch of different forms of magnesium, like threonate and citrate that can be useful too. So all those are up for discussion. vitamin D, obviously K2. Most people are very familiar with that term now and kind of what that means. But I say typically 5000. I use a good place to start. Omega three fatty acids, again, are their favorite. You know, I think the population is experiencing about a 20 to one ratio of omega six is omega three fatty acids, and it should be closer like a one to one ratio typically.

1:13:39Dr. Josh Axe:And so I think we're way out of balance there. You know, whether it's through an omega-3, you know, fish oil supplement, or, you know, you're getting it from somewhere else. I'm not sure what you recommend for omega-3s. I mean, listen, I typically like classic cod liver oil,

1:13:54Dr. Austin Lake:like a good quality brand most of the time. But yeah, I mean, I think that, you know, omegas are up there. I mean, from a clinical standpoint, when you look at studies, one of the most beneficial long-term is definitely going to be omega-3s and fish oil. So yeah, I think those are, yeah, I think that's a great list. I think the B-complex in particular, because that's so important for liver function, right? Detoxification and to your point, methylation, that that's something that, when we're talking about women's hormones that a lot of women can benefit from too.

1:14:23Dr. Josh Axe:Yeah, and it's hard with hormones because once you get into some specifics of PCOS, you could look at inositol as a great supplement to take for PCOS. If you do have endometriosis, like you can look at like that anti-inflammatory phytozermabria or curcumin can be helpful for that. If you have, you know, high, if you're not detoxing estrogen very well, like DIM can be a great supplement to take. But those are all kind of specific to the condition and the person to where I have a hard time making a statement about those types of supplements. And so that's where I usually don't go down that road.

1:14:55Dr. Austin Lake:It's what we talked about earlier. Women need personalization. So I wanted to get a general hormone idea. But yeah, with every one of those individual conditions, there are specific supplements that they would need that are best going to help them address the deficiencies so they can function optimally. So I think there's, you know, so much wisdom there.

1:15:12Dr. Josh Axe:But those first ones I mentioned, I feel like those, if you're anyone, like most people listening to this can take those to some degree and they'll find benefit, you know, tremendously.

1:15:23Dr. Austin Lake:Yeah. Those are foundational. They're foundational. Well, Dr. Austin, I want to say thanks so much for coming on today. Yeah, I really enjoyed this conversation. You know, I have so many people that listen to the show here who want to optimize their hormonal health, so many women in particular. So really glad you were able to come on because I know you've worked with so many women and helping them with their hormones. And it's just an important topic and conversation. I want to just say, hey, thanks everybody for tuning in here to the Dr. Josh Axe Show. Every week we're diving deep into the science and principles of how you can heal physically, mentally, spiritually, and take your health and your life to the next level.

1:15:55Dr. Austin Lake:Hey, don't forget to subscribe. It's the number one thing you can do to support the show. So Thanks for sharing and I'll see you on the next episode.

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