How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

My guest is Sara Gottfried, M.D., a Harvard-trained,
board-certified gynecologist and clinical assistant
professor of integrative medicine & nutritional sciences at
Thomas Jefferson University. Dr. Gottfried specializes in hormone
health, vitality and longevity using precision/personalized
approaches. We discuss female hormone health, puberty,
perimenopause, and menopause, hormone testing, the microbiome,
stress related hormone challenges, their causes, and various
treatments. We also discuss fertility, birth control and tools for
improving microbiome health, treating PCOS, insulin management, and
the best nutrition, supplementation, and exercise programs for
women. While the episode focuses mainly on female hormones, males
will also  benefit from our discussion because it
includes  actionable tools suggested for managing stress,
bolstering the gut microbiome, and immunity—all of which stand to
improve overall health, vitality and longevity in males and
females. For the full show notes, visit hubermanlab.com. Thank you
to our sponsors AG1: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sara
Gottfried (00:04:07) Sponsor: LMNT (00:07:50) Women, Family
History, Heredity & Environment (00:11:00) Puberty, Stress,
Menstrual Cycles, Intrauterine Devices (IUDs) (00:17:26) Tool: Sex
Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing
(00:25:11) Nutritional Testing; Vegetables, Microbiome &
Disease (00:27:33) Sponsor: AG1 (00:32:22) Microbiome, Prebiotics
& Probiotics, Inflammation (00:36:08) Microbiome Testing,
Magnesium, Constipation & Thyroid (00:42:25) Female
Colonoscopy; Network Effect & Modern Medicine, Stress Factors
(00:45:13) Constipation, Stress & Trauma, Autonomic Balance
(00:55:35) Constipation Relief, Stress, Breathwork & Meditation
(01:02:58) Systemic & Societal Stress Unique to Females
(01:09:23) Testing & Future Behavior (01:11:55) Polycystic
Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress 
(01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data
Access (01:29:48) Behaviors for Vitality; Exercise & Body
Phenotype; Cortisol (01:36:40) Cortisol Supplements: Ashwagandha,
Rhodiola, Fish Oil, Phosphatidylserine (01:42:36) Cortisol, Anxiety
& Immune System; Adrenal Function, Resilience (01:48:07) Tool:
Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving
Mediators (01:54:20) Oral Contraceptives, Benefits & Risks;
Ovarian Cancer; Testosterone (02:06:50) Fertility, Follicular &
Anti-Mullerian Hormone (AMH) Assessments (02:10:29) Menopause &
Hormone Replacement Therapy; Women’s Health Initiative (02:15:30)
Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen
(02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic
Flexibility  (02:23:29) Stool Testing (02:25:32) Coronary
Artery Calcium (CAC) Test, ACE Score & Disease  (02:31:56)
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