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 and nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision and 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 for managing stress, bolstering the gut microbiome and immunity—all of which can improve overall health, vitality and longevity in both males and females. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com/huberman Thesis: https://takethesis.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram:   / hubermanlab   Twitter:   / hubermanlab   Facebook:   / hubermanlab   TikTok:   / hubermanlab   LinkedIn:   / andrew-huberman   Website: https://hubermanlab.com Dr. Sara Gottfried Website: https://www.saragottfriedmd.com Academic Profile: https://bit.ly/3wI7vBz Medical Practice: https://bit.ly/3jcopoE Twitter:   / drgottfried   Instagram:   / saragottfriedmd   TikTok:   / saragottfriedmd   YouTube    / drgottfried   Facebook   / drgottfried   LinkedIn:   / drgottfried   The Critical Link Between Healthy Hormones and Your Relationships: https://bit.ly/40aKXqx Articles Women: Diet, Cardiometabolic Health, and Functional Medicine: https://bit.ly/3WPsjl0 Continuous glucose monitoring metrics for earlier identification of pre-diabetes: protocol for a systematic review and meta-analysis: https://bit.ly/3HDX9cc Brief structured respiration practices enhance mood and reduce physiological arousal: https://bit.ly/3wEvGRf Books The Hormone Cure: https://amzn.to/3RwnhdV Women Food and Hormones: https://amzn.to/3uLAM0y Other Resources Genova Diagnostics Metabolomix Test: https://bit.ly/3HDfPc3 Genova Diagnostics NutrEval: https://bit.ly/3JlHmQB SpectraCell Laboratories Micronutrient Test: https://bit.ly/3WMJmnS Omega Quant Tests: https://bit.ly/3kUiiFT Cleveland HeartLab® Cardiometabolic Disease: https://bit.ly/3Jl4jTX Genova Diagnostics Stool Test: https://bit.ly/3JqaVR8 Thorne Gut Health Test: https://thor.ne/y9GEp "Men are not the patriarchy," Pat McCabe: https://bit.ly/3HFU3nW Timestamps 00:00:00 Dr. Sara Gottfried 00:03:51 ROKA, Thesis, LMNT, Momentous 00:07:50 Women, Family History, Heredity & Environment 00:11:00 Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs) 00:17:26 Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing 00:25:11 Nutritional Testing; Vegetables, Microbiome & Disease 00:31:13 AG1 (Athletic Greens) 00:32:22 Microbiome, Prebiotics & Probiotics, Inflammation 00:36:08 Microbiome Testing, Magnesium, Constipation & Thyroid 00:42:25 Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors 00:45:13 Constipation, Stress & Trauma, Autonomic Balance 00:55:35 Constipation Relief, Stress, Breathwork & Meditation 01:02:58 Systemic & Societal Stress Unique to Females 01:08:19 InsideTracker 01:09:23 Testing & Future Behavior 01:11:55 Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress 01:22:57 PCOS, Insulin, Glucose Monitoring and Management; Data Access 01:29:48 Behaviors for Vitality; Exercise & Body Phenotype; Cortisol 01:36:40 Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine 01:42:36 Cortisol, Anxiety & Immune System; Adrenal Function, Resilience 01:48:07 Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators 01:54:20 Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone 02:06:50 Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments 02:10:29 Menopause & Hormone Replacement Therapy; Women’s Health Initiative 02:15:30 Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen 02:21:49 Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility 02:23:29 Stool Testing 02:25:32 Coronary Artery Calcium (CAC) Test, ACE Score & Disease 02:31:56 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous Disclaimer: https://hubermanlab.com/disclaimer