Gwyneth Paltrow x Taz Bhatia: A 30-Day Plan for Balancing Hormones

25:55I think all of these things are playing a really big role in shifting the hormone profile. After that, it's looking at things like parabens and phthalates. Pesticides, I think, are maybe even higher on the list, quite honestly. What we're seeing over and over again is glyphosate. You know, and when we go to test it, we have the capacity to test these things. We don't do it on everyone. But when we go to test it because we're highly suspicious of like a precocious puberty or, you know, girls having too much androgen or boys having too much estrogen, then we'll find high levels of glyphosate in their system.

26:30You know, and glyphosate is a pesticide derivative. And the problem now is it's become so pervasive that even when you're buying organic, you know, there's so much cross contamination and it's in our water supply or air and all this other stuff. So I feel like that's one of the biggest ones is really trying to understand how to handle the pesticide load and then the load and just our day to day products, right? Plastics and body care and skin care and many of these other categories. Do we see in other nations that don't allow glyphosate, for example, I believe the EU doesn't allow it, etc. They're certainly far more strict in terms of what's allowed in products and spray.

27:11Do we see a difference? Yes. We see lower rates of many of these hormone conditions and also not as much of a mental health crisis as we see here in the United States. So whether it's everything from sensory processing, right, in the little kids where, like, noise and sound and all that stuff is bothering them to ADD or ADHD to OCD to bipolar, like, that's all a spectrum, right? There's much less in the EU compared to the United States. So we know that, you know, all of these endocrine disruptors are playing into cognitive health. They're playing into hormone health. They're playing into mental health.

27:49and you know unfortunately it's just something that I don't know why we can't take action on this stuff you know well because it's too profitable too profitable don't get me started on industrial special interest yes exactly all right so will you talk to me take me through the five hormone stages okay and I did this so it's easy to remember so I know they have fun names But the first one we just talked about, the rock stars, 13 through 19. And why is it the rock star? Because they are like coming into their own and they want to own the world, but they're not quite sure how to do it yet. So there's a little bit of that rock star destruction involved as well.

28:30But you know what? I mean, we both have children in that group right now and they're adorable with everything that comes out. But it's a lot of instability. I think that's the word I used for it. There's a lot of confusion. It goes to their hormone levels, too. They're high one day. They're low one day. you know they're a little all over the place so providing them with a certain amount of stability hormonally and then even from an environment standpoint are kind of the primary goals there and then moving on from them I call them the hustlers you know in our 20s I was there I'm sure you were too like just burning the candle at both ends you know you could drink for five days and then go work for another you know 60 straight you know whatever it is we were doing you know and we thought we were invincible right there's no way anything could harm us or damage us or things like that but that's where you know again these hormone shifts start to they're talking to us but we're ignoring it so we start to see the effects of cortisol and adrenal fatigue and some of those type of things starting to show up and then from there right around 28 ish which is exactly where i got sick and i'm noticing a lot of women coming through the practice that's exactly where things are starting to show up for them.

29:39That is the next stage. I call that more of the superstar stage. That's usually when there's some settling down and maybe you're thinking about starting a family or if you're not starting a family, you're at least in a little bit more of a rhythm than you might've been in your early 20s. And so that's the next shift, but it's also one of the first shifts where hormone levels actually do start to go down. So this is where, depending on how you lived your life, which is a very Chinese medicine concept, how much chi do you have? How much energy do you have? You know, your progesterone levels will start to decline, not dramatically, just a little bit.

30:14So this is where women may start to see things like their periods are starting to get a little bit heavier. You know, they might be trying to get pregnant. So pregnancy can be easy or hard, or they're postpartum, and they really experience sort of what that hormone shift feels like. But it is the beginning of the juggling phase, which is soon to come, which is the next one, the superwoman phase. And those really are women in perimenopause. That's roughly 36, 37 through about 50 ish. And, you know, even into the early fifties and I call them superwomen because they are doing it all in hell. They are doing it all.

30:53They are juggling 50 million balls, right? You have family, parents, jobs, you're usually like climbing in your career at this point, you know, you're leading teams, whatever it might be. So they're super stressed and they're frazzled and oftentimes they feel like they don't have enough support and we're seeing it in their hormones so this is where we see progesterone levels further decline so they're declining naturally anyway but then the stress exaggerated yeah it's exaggerated so a lot of this is natural right like older systems of medicine saw these shifts as very natural but they were not supposed to be this dramatic you know like you know undoing of a woman And so, you know, in that phase, that perimenopause phase is kind of where the shit hits the fan, depending on how you lived your 20s and your early 30s.

31:40And now there's fuller expression of all of that. So we're starting to see hormone decline, lower progesterone levels for sure. We're seeing slightly lower estrogen levels. This is where thyroid stuff often shows up. You know, this is where the thyroid really starts to express itself as maybe needing more support. Cortisol is getting wonky. So we're really starting to wrestle with, you know, with what's happening in the hormone puzzle. And then there's menopause, right? And I call them commanders because, you know, most women approach menopause with fear and with a sense of depression. Like this is the ending, right?

32:15This is the closing of a chapter, you know, or of my history as a woman. I'm done. I'm not fertile anymore, so I'm done. and instead what eastern systems of medicine gifted us with is that this is actually a time that you sort of give birth to yourself this is actually a time where you fully come into your own you should be fully aligned with who you are and what you're supposed to contribute you know to the world and to society and that is the approach we really want women to have so i call them commanders because i feel like they need to be like hey guys i'm leading this you know like no no, no, no, we're doing it this way, you know?

32:52And what we're seeing hormonally there is, yes, they are depleted, right? Meaning low estrogen, low progesterone, oftentimes thyroid is unstable and needs a little bit of support. But there are ways to replete those things before you even talk about hormone replacement therapy. And that's what I'm really passionate about. Like there's so much energy around the word menopause and talking hormone replacement therapy, right? Which is great as we started, right? Hormones are an option. They aren't bad, but there's all this other stuff you can do and nobody talks about it. Everything from optimizing, you know, your diet and your nutrients and your gut health and cleaning up your liver, looking at your emotional wellbeing and stress, all of these things play into if you're really going to embrace being a commander, or you're going to play into the tired dialogue of, of being expired or being old and then running, right to do all these different things to not make you feel that way anymore and that's what I'd really like to see flip it's interesting that you say you know if you think about this time in our lives where we lose fertility and that there's there is a big shift there right there's grief around you know what does it mean if I'm not sexually viable in that way right and we spend basically, you know, decades of our lives in this phase where we want to be reproductively viable, and we want to be sexually attractive.

34:19And it's obviously so deeply biological. And then, and then as, as the women who give birth, we then, you know, put so much into our children and their development. And it just struck me when you said that, that, you know, this idea that we can't really, biologically, maybe we can't really give birth to ourselves until we can't give birth to anybody else. Absolutely. Until that biologically is done, because we're just wired in such a different way for evolution. And I love this idea that, you know, okay, so we're closing that door and how great and now it's a good thing. It is a good thing, you know, because we spent most of our lives caring for everybody else, you know, really putting energy into everyone and everything.

35:06And We still will do that. It doesn't mean you enter menopause and you don't do that anymore. But it's finally where there's a second to breathe and think about you. Are you a commander? Do you have to be fully in menopause before you're a commander? I think I defined it that way. Of course, everything's fluid, right? We are fluid beings. So ideally, yes, but you should be working towards that. I talk a lot in the book about the journey up. And what I mean by that is that we should be working through all the phases to that sense of alignment where we are able to come into our own as we hit that.

35:41Yeah. And look, it's like, you know, it's kind of no joke because all the other shift points in our lives are like sort of more culturally acceptable. and I don't know you know for me especially last year when I turned 50 and my daughter went to college and I was starting to really suffer from these perimenopausal symptoms I was like there's no sort of model here that I can go to for when your children start to leave the nest and you know and you're losing this like viability that is kind of inculcated into us that you know it's like whereas oh it's it's totally acceptable to have a kid and be postpartum or to get your period but this one feels particularly like there's something wrong with it you know or it has up until now I mean I'm so grateful that there are so many women talking about this now and and sharing their stories and creating businesses around it and because we're we're really in need and I'm just grateful that your concentration is on this stuff, especially as it pertains to, you know, the whole picture.

36:48Because for me anyway, the nutrition piece and really being incredibly conscientious about what I'm eating and not eating has made a huge impact on my hormonal changes through these last couple of years. You know, when I was drinking tons of alcohol and eating tons of gluten and dairy and sugar and just like not being cognizant or mindful, I was having much, much worse symptoms of all of this stuff. And I still feel like I'm now getting to a point where I really maybe need some augmentation. And there's, and that's the thing, like I am all for hormones as we started. I think there are actually, you know, at the North American Menopause Society came out with a statement in 2022 that women actually do better on hormones.

37:34The 10 years around menopause 50 to 60 ish, roughly like the cost, the benefits way outweigh any sort of negatives when it comes to hormones and hormone replacement. So the research is changing, you know, the positioning is changing. But again, in the exam room, many of those doctors are still kind of subscribing to what they learned originally where hormones are bad, hormones are evil. But even with the hormone conversation, I mean, I think hormone replacement therapy goes better when you've done this other work, when you've really paid attention to your nutrients and what your gut health is doing and, you know, your sleep quality and so much more.

38:14And, you know, do those. And that's what we do in the book, right? The 30 day plan is all about more of a holistic plan, like laying that foundation as if you were building a home, like laying that down and then make a decision, right? Let's talk about this great 30 day plan for a minute. A plan. Because it's very brilliant and I think easy to follow and applicable really to anybody going through any hormone shift, right? Yes. So can you tell us a little bit about it? And then anecdotally, like you had people do it and what was the outcome, et cetera? The plan is very much what I do in practice, to be honest.

38:51You know, it's very - Because you're impossible to get into. You have a long wait list. We have a great team. But no, I mean, this is very much what we do in practice, right? So yes, and we've had people do it. And this is, they land, the majority of our patients after doing these 30 days, I would say the majority land where they're in a really good shape and they don't necessarily need hormone replacement therapy right away. But it's a decision we can table for a period of time before we enter back into that because they're feeling so good just doing the plan. The plan is based on a combination of Eastern and Western medicine, like many things I do.

39:28So the first week is all about this idea of repletion. So again, I don't care how old you are. Again, we're focused on perimenopause and menopause. But many women are walking around depleted. They don't have the basics or the fundamentals of energy, the tools to build energy. So the first week of the plan is all about building energy and building chi. I'm literally, from a biochemical standpoint, trying to push oxygen into your cells. And how do we do that? And that's all by choosing the right foods. It's really a food-based strategy in the beginning. So it's by really upping things like how much protein you're getting in and getting it in on a consistent basis, adding in things like green smoothies that have not only the fiber you need for hormone balance, but also provide you with an indirect reserve and resource of glutathione, which is an antioxidant which just floods the cells with oxygen, and then adding in other high glutathione foods.

40:25I feel like glutathione is a big piece of the puzzle when it comes to building energy and reversing many of the perimenopausal and menopausal symptoms like brain fog, poor sleep, poor libido, many of these things. So that first week is really about combining food with maybe a couple of nutrient supplements to help you just build energy. And then we move on from there into the second week, which is more about gut and liver cleanup. Now, remember, the Eastern concept of hormone balancing is that you can't take the gut and liver out of the equation. You have to have a healthy gut. You have to lower your toxic load.

41:00So it's helping everyone understand, like, what is their greatest source of toxicity currently in their lives and how do they deal with that? What are common sources of toxicity? I mean, I think we talk a lot, again, about food, about body care, about skin care, indoor air quality, right? The water you're drinking. Alcohol. Alcohol is a big one. Sugar is a big one. And then the big other food groups are things like gluten and dairy, preservatives, all of those. Increase your toxic load and make it harder on the gut to do the work it needs to do. Chinese medicine, Eastern medicine talks about the emotional load of toxicity, right?

41:37So if you're in a toxic relationship, if you are chronically upset or grieving or angry, anger is a big thing. They talked a lot about it in Chinese medicine. It wears the liver down. It impairs your ability to detoxify. So there's an emotional piece to this too. So anyhow, so the second week is all about cleaning up the gut, cleaning up the liver, trying to get that part situated. So we're reducing inflammation. We're helping you detox. then by the time you get to the third week we're actually ready to identify what your main hormone pattern is and this is you know many many people can probably relate to this where they're going to read an article or they read a book you know and they love the information in it so they go do that plan for a little while and then they switch and they go do this other plan and next thing you know they're bringing me like a bag of 80 different things that they're taking right what i wanted to do was to avoid all of that and be like, okay, we want to know you.

42:31And since I can't see you necessarily in the exam room, can we identify your dominant hormone pattern and build a protocol around that? So there is a test by the time you hit that third week of like, what's your hormone type? Which one are you there are a couple of main types. And then we customize the plan based off that type. And so you go into building a plan for you. And then the last part of it is bringing in the mind-body component, the role of stress, where emotions play into this to help you keep all of that balanced as you go then into managing and navigating hormone shifts. So I sort of set you up and prep you for how far can you get doing these things and how much better can you feel and how much more can you learn about yourself before we make a hormone decision?

43:17I feel like that's just such a wonderfully responsible way to approach something, right? It's like in our culture, I think we, as you said, it's just like, okay, here's a pill for that. But it's so honoring of the body to kind of set it up for its most optimal functioning. And then see, right? See sort of what your energy levels are, what your hormones are doing, how irritable are you, how much are you bleeding, like whatever the case may be. And I really love that idea of kind of building a foundation, or letting the body get to a place where it can honestly convey where the imbalances are, as opposed to all these other things.

44:00Totally. I mean, the body has a lot of infinite wisdom and knowledge. We're just not listening. And so the more we can learn to listen and communicate with what we've been given, I think we're able to just do no harm and actually take ourselves to another level. And I think the reason I'm so passionate about this is I've literally sat there and watched how people can make decisions, like really big decisions about their life from a place of darkness where their hormones are off, they don't feel good, you know, all this other stuff. But if you took the time and energy to correct that, would you make those same decisions?

44:41And the answer is often no. But it has serious life consequences. You know, they're interesting studies that actually tie low estrogen, low testosterone, low progesterone with low serotonin and low dopamine. Those are our feel good chemicals, right? If we don't have any serotonin and dopamine, you know, your partner, you know, things you might have loved once, you know, are now super annoying and irritating, you know. So it's impacting many aspects of our lives. So I almost feel like it's our responsibility to advocate for ourselves, to learn to listen to our bodies, to understand what it needs, and then to really work on optimization so that we make our best choices and we really stand in our power.

45:24Otherwise, I always go back to your movie. I swear that movie. It's like that movie Sliding Doors. Do you know that movie by any chance? I can't remember that movie. I mean, it's like that movie. Otherwise, you make a different set of choices, right? And so, you know, that's why we really want everyone to get it, you know. So, you know, what do you recommend for women who kind of feeling unheard? We go into our doctor's office and say, you know, I feel this, I feel low. Maybe they want to describe an antidepressant for what you're talking about instead of doing kind of like a deep dive. I mean, I do think that we have to be our own quarterbacks in a certain way.

46:07that's what you said at the beginning. And I mean, I have felt that very much for myself as well. And, you know, I, I'm a voracious learner and I like to understand, you know, all of the possibilities and all of the, you know, potential causes of everything. But still, like, I would love to be able to partner, you know, like so many women would love to be able to partner with their doctor to say, so how can we kind of embody this idea of like being our own quarterback and And are there other doctors like you out there in cities? And how can people connect with them? Yeah, I think that's such a great point.

46:46And it's a big part of my mission, too. Honestly, personally, I feel like we need a revolution in medicine. We need a revolution in women's health. But until we get that, what do you do? Here's what I've learned. It doesn't even matter how much the doctor knows. What matters more is, is the doctor a team player or is the doctor more in the patriarchal model of medicine where you do as I told and there's no further conversation, you know? And there are many doctors, you know, in conventional medicine that are open and they want to be collaborative and they want to sit with you through this journey and they want to figure it out with you.

47:22And I've had lots of referrals from doctors across the country who are like, I don't know all this stuff, but this doctor does. So please go to her and we will all three figure it out together. And that's really beautiful, right? Now, and let's say you can't find a doctor like that. Well, then look in the integrative world, right? There's a huge pool now, thankfully, of physicians that did the program that I did at the University of Arizona. So there's an integrative medicine fellowship that shows clearly on a map where all their graduates are. And most of us think very similarly. And then there's the Institute of Functional Medicine with lots of functional medicine graduates.

48:00They do the same. They have, you know, all the different names of people that have, like, gone and done that type of training. And most of the doctors in that community do think this way, more expansively, more holistically, putting different parts of the body together. But I think at the end of the day, no matter the training, I think medicine gets really caught up in training, right? Having a partner, having someone who is collegial in your care is the key to success. You know, and I think that's what you're looking for. Yeah. And not somebody who's going to make you feel shame or diminished, you know, or if you read something like dismiss it because you read it online.

48:37Correct. Yeah. No. I mean, I think that, you know, the consumer has changed. women now, you know, we never used to speak up, you know, in the exam room. And now women have information at their fingertips. Medicine needs to evolve in terms of its delivery. And, and, you know, I hope to be a part of that and really help educate doctors and set more doctors up to do this type of medicine, right? That's one of my personal goals. But, but meanwhile, you know, it's like, use your resources, you know, find the people in your community that will do that with you, you know? Absolutely. Yeah. So what is happening when hormones make you not be able to sleep and have anxiety?

49:18And what hormones are those? And this is happening to me a lot right now. No. Yes. Yeah, there's the whole, so not sleeping is usually the loss of estrogen and progesterone. So when those hormones go down, progesterone more specifically, cortisol levels go up. And then your heart races when you're in bed, you're trying to go to sleep and you're exhausted and you can't sleep. Wired, but tired, right? That's the phrase, wired, but tired. Yeah. So, I mean, that's what's happening, you know, with that pattern and that creates the anxiety. So that's often why people end up on anxiety medications or sleep medications, but it's really hormone balancing that probably needs to happen.

50:00And then when are you supposed to get your hormones tested? because isn't it like a moving target all the time? I love this question. So I have a little bit of a different stance on this. So I've heard everything from test your hormones on day three to test them on day 21 to all this other stuff. We have established standards in the practice, just get your hormones checked, period, end of story. As long as you know where you are in your cycle, a good practitioner or provider can interpret based off that. So you go and get your hormones done tomorrow, you come back to me and tell me, well, that was day four.

50:33I'm like, okay, great. I know day four estrogen levels are going up. Progesterone is usually a little bit low, but they're absolutes where progesterone should never be lower than this particular number and estrogen should never be higher than this particular number. And if you're falling out of those absolutes, we know you have an issue. The other thing is when you're testing more comprehensively, and we talk about this in the book, what you can test, and you can do all of these tests, by the way, through regular labs, then you can actually look at the whole hormone pathway. So you're not as dependent on time of day.

51:05You can look at a strone, you can look at 17 hydroxyprogesterone. I mean, there are all these metabolites and you can look at them all and put the hormone puzzle together. So I, we don't want to make this any harder for busy women than it already is, right? Just get them checked, you know, and use the resources in the book to help you interpret them. If you don't have a provider that can do it for you. And at what point do you recommend people start thinking about hormones if they do the 30 day and they're kind of raise their baseline you know the you know the liver's functioning a bit better the gut's probably a bit healthier i always think in 90 day increments so if you've done the 30 day plan give it a month or two right that gets you to the end of 90 days if you're not continuing though on the trajectory of eating better eating better and hopefully you're going to be self-motivated because you're feeling better overall to continue on some of the main principles of the plan.

51:58I would say if you hit that 90-day mark and you're not feeling good still, you're not sleeping, you're anxious, it's time to think about hormones and start really thinking about what is going to work best for your body when it comes to hormone replacement therapy. And, you know, again, we're thinking about women in perimenopause and menopause, but I was on hormones in my 20s when I got sick because I had depleted myself so badly that I needed progesterone back then. You were out of gas. Correct. So even for the younger women listening, you know, if they are that depleted, then they may actually need something if they've done all the other work.

52:32Yeah. I mean, I have a good friend I was texting with today who, you know, she's young and her mother went through menopause at 43 and she was put on estrogen replacement. She says it's been a complete game changer for her. Yeah. It makes a difference. Yeah. It makes a big difference. You know what I would love to know is, will you tell us a little bit about all of the different, well, actually, I have two questions. Okay. My first question is I get asked by a lot of friends, you know, for example, someone who is concerned about breast cancer, either from, you know, a genetic point of view or can't sort of shake this myth about hormones causing cancer unilaterally.

53:16And they want like an herbal hormone balancer. Are there things that you can take herbally? There are. There are a lot of herbal hormone balancers out there. There are some that are weakly estrogenic. And I know some oncologists have come out and said, well, we don't want you on that either. I think that's a little extreme. But I would always want anyone to have a conversation. Again, it's that team mentality. Let's have a conversation and talk about this. But yeah, there's a whole host of different herbs that help with hormones. There are things like Dong Quai that helps with very low estrogen.

53:52There's red raspberry leaf, black cohosh, maca, helps with both libido and with estrogen. You know, you've got herbs that help to block the overproduction of androgens, and that is a menopause pattern for some women. And those are things like saw palmetto and choline. There are herbs that boost progesterone, like Vitex, Chaseberry, you know, evening primrose oil. All of these things, you know, we talk about in the book and, you know, I talk about a lot over and over again as options to use if you're having hormonally based symptoms for sure. And then what about, you know, people have trochies and creams and patches and this and that.

54:32So all these different forms a little bit. Yes. So, OK, there are many different ways to take hormones. You can do everything from a topical cream, which ideally goes on your bikini line or in your vaginal folds. That's the best absorption for those creams. You can do vaginal hormones, right, where there are vaginal inserts. That's a way to take hormones as well. Trochees are dissolvable, so they dissolve under the tongue. And then you have patches that you actually have to wear. And then, of course, there are pills. Do we miss anything? We miss pellets. You know, pellets are the big gun hormones that they'll implant or send into your system.

55:13Never heard of that. I'm not the biggest fan of pellet therapy because it gives a very high dose of hormones very quickly. And I don't love that because it's not really the way the body works. So there are pros and cons to that. People feel great initially, but then down the road, they start having some issues with it. So at the end of the day, it's what are you, the patient, going to be the most compliant with? are you good about putting a cream on every night or you know five or six nights a week are you going to forget you know or are you going to take a pill or would you rather have something dissolve again it's not a one size fits all everybody needs to do this it's really so it's a lot about just being honest like what are you going to remember you know i hate pills personally so i'm going to do better with the cream because i already have other stuff i take you know so i want one more pill or trochey.

56:05So I prefer cream. I have patients that hate that. So they would rather do a dissolvable under the tongue. So it's again, working with someone to figure out what they want. Nothing. I want to get rid of like, this is good and this is bad and this is right. And this is where I want to get rid of all of that. Right. It's really what is going to work for you, you know? And so I think you've got to think about your life and yourself. There are a lot of women I see that travel. They don't want to pack, you know, a bunch of messy creams and stuff like that. That's not realistic for them. So it's trying to understand what is going to be the most realistic.

56:37And then the follow-up to that is what's actually giving us results. Sometimes the creams, the bioidentical creams don't raise hormone levels to a therapeutic point. So we often have to switch if that's the case. So it's again, what's going to work for the person sitting in front of us. What is your hope for the book? Like in terms of you know, how it impacts women? What do you hope that it achieves? You know, there are things I want the book to achieve at different levels. I think for the individual reader, I hope it empowers them with information to really be able to take ownership of their health, to feel confident when they go into the exam room, to not feel like they're crazy, or it's in their head, or aging is normal, like really dispelling kind of these tired, you know dialogues and mantras that we've been hearing for generations right that's my first goal of the book that whoever picks it up and reads it is really empowered to take care of themselves and then my second hope is that they become not only empowered to take care of themselves but they almost reach out to the other women around them whether it's their daughters or their sisters or their moms or whoever it is and we pass this on right and ultimately my goal for the book is that it's a revolution in women's health, that we really shift and change how it's delivered in the exam room, how we talk about it, you know, and how we even think about hormones and hormone shifts for the generations to come.

58:10I really feel like it's time. I think we've been in a patriarchal model of medicine since, you know, the late 1800s. So we're a solid 150, almost 200 years into it. I think it's time to change that a little bit and go back to where women were healers and healers of communities and actually had a lot of respect and authority for that. So I'd like to see medicine change. Amazing. Well, it was a real honor for us to publish this book at Goop. We are so, so thrilled and honored that you chose us. It's a big moment for us. And you've been such a positive influence in my life. Oh my goodness. Thank you.

58:48And I'm just so happy that you were able to join us today on the Goot podcast. Ah, my pleasure. And so proud of all the work you guys are doing. And I couldn't be more than thrilled to be a part of it. Thank you. You're welcome.

59:06Thanks for tuning in to today's conversation with Dr. Taz Bhatia. For more from Dr. Taz, I hope you'll pick up a copy of her new book, The Hormone Shift. Thanks for tuning in. This has been a presentation of Cadence 13 Studios. I hope you'll listen, follow, rate, and review all of our episodes, which are available for free on Apple Podcasts, Spotify, Odyssey, or wherever you get your podcasts.