May 18, 2026
Episode #6: Women's Health
Jason and Brian kick off this episode with their Hot Topic: Women’s Health, breaking down perimenopause and menopause in a clear, practical way. They explain what is happening in the body, from shifting hormones to disrupted cycles, and how it impacts everything from metabolism and temperature regulation to mood, brain fog, and overall quality of life. The focus is simple, this is a natural transition that deserves more understanding, awareness, and empathy.
🔥 Rapid Fire: Buy or Don’t Buy – A focused round on women’s health supplements, covering ingredients like DIM, berberine, myo inositol, cranberry extract, D mannose, maca, calcium, probiotics, and saffron. They highlight what actually supports hormone balance, metabolism, mood, and urinary health, while avoiding overhyped ingredients and quick fix thinking.
🧠 Mind and Body Connection – The episode wraps with a look at why women experience higher levels of stress and anxiety, driven by hormonal shifts, lifestyle pressures, and brain chemistry. From supplements like ashwagandha, L theanine, magnesium, and GABA to simple habits like better nutrition, sleep, and mindfulness, the takeaway is clear, managing stress is just as important as managing physical symptoms.
Grounded in decades of experience, this episode breaks down a complex and often overlooked stage of health, with practical strategies to help women navigate it with more confidence and control. 0
0:00:00 Introduction
00:02:10 Hot Topic: Women’s Health
00:22:017 Rapid Fire: Buy or Don’t Buy
00:26:46 Mind and Spirit – Mental Health
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References
[6:30] Healthy Menstrual Cycle
A healthy menstrual cycle begins with FSH stimulating a rise in estrogen, followed by an LH surge that triggers ovulation; progesterone then increases to prepare the uterine lining for pregnancy, and if fertilization does not occur, estrogen and progesterone levels fall, leading to the shedding of the uterine lining.
Reference: Reproductive aging in biological females[7:30] Perimenopause
Perimenopause and menopause are biologically programmed phases of life written into women’s DNA — a natural transition every woman will experience.
Reference: Menopause-related changes to maxillary trabecular bone micro-architecture[7:45] Perimenopause Part 2
Perimenopause typically begins in a woman’s 40s, as estrogen and progesterone levels decline while FSH rises and remains elevated, contributing to many of the symptoms associated with the transition.
Reference: Reconsidering Hormone Replacement Therapy[8:30] Hormonal Changes
Many factors contribute to timing of hormonal changes — diet, lifestyle, genetics, medications
Reference: Reconsidering Hormone Replacement Therapy[8:45] Hysterectomy
A hysterectomy that removes the organs involved in hormone production and regulation can abruptly trigger menopause by disrupting the body’s natural hormonal cycle.
Reference: Reproductive aging in biological females[9:10] Duration of Perimenopause
Duration of perimenopause is typically 3–4 years but can last as long as 10 years
Reference: Effects of follicle-stimulating hormone on fat metabolism and cognitive impairment in women during menopause[9:30] Start of Menopause
Menopause is official after 12 months without menstrual cycle — symptoms include vaginal dryness, hot flashes, night sweats, and bone loss.
Reference: The Impact of Coconut Oil and Epigallocatechin Gallate on the Levels of IL-6, Anxiety and Disability in Multiple Sclerosis Patients[10:20] Osteoblasts & Osteoclasts
Osteoblasts and osteoclasts constantly remodel bones — hormone fluctuations alter how effectively the body manages bone health.
Reference: Research progress on FSH-FSHR signaling in the pathogenesis of non-reproductive diseases[10:40] Symptoms of Menopause
Other symptoms of menopause include mood changes, changes in libido, and weight gain — hormone fluctuations affect fat storage.
Reference: Effects of follicle-stimulating hormone on fat metabolism and cognitive impairment in women during menopause[11:30] Pregnancy & Perimenopause
Pregnancy during perimenopause is still possible but more challenging.
Reference: Reconsidering Hormone Replacement Therapy: Current Insights on Utilisation in Premenopausal and Menopausal Women[12:30] HRT
Hormone replacement therapy artificially increases estrogen and progesterone.
Reference: Reconsidering Hormone Replacement Therapy[13:00] HRT Risks
HRT has known risks — breast cancer, ovarian cancer, blood clots, strokes.
Reference: The risk of ovarian cancer in hormone replacement therapy users[14:00] HRT & Biology
HRT pushes back against biology — may smooth symptoms but may put women in a higher risk category.
Reference: Reconsidering Hormone Replacement Therapy[14:30] Exercise & Metabolism
Exercise boosts metabolism, supports cardiovascular health, lowers cortisol — helps with mood and sleep.
Reference: The Effects of Menstrual Cycle Phase on Elite Athlete Performance[15:20] Deep Breathing
Deep breathing and meditation for menopause symptom support.
Reference: Effects of follicle-stimulating hormone on fat metabolism and cognitive impairment in women during menopause[15:50] Processed Foods
Processed foods and diets high in refined carbs are not helpful for hormonal support — diets higher in fiber, lower in sugar are preferable.
Reference: Reproductive aging in biological females[16:30] Reducing Screen Time
Reducing screen time before bed and keeping the bedroom cool help with sleep quality.
Reference: Effects of follicle-stimulating hormone on fat metabolism and cognitive impairment in women during menopause[17:00] Phytoestrogen Compounds
Soy isoflavones, red clover, flax lignans have phytoestrogen compounds — similar to HRT in some ways; caution about boosting estrogen.
Reference: Dietary Vitamin E Isoforms Intake[17:50] Black Cohosh
Black cohosh is a SERM — binds serotonin receptors that regulate body temperature; helps with hot flashes and mood without elevating estrogen.
Reference: Benefits of Black Cohosh (Cimicifuga racemosa) for Women Health[18:30] Estro-G
Estro-G is a blend of three plants that work like black cohosh (SERM) — helps hot flashes, stimulates estrogen-type responses without raising estrogen, elevates ATP and energy.
Reference: Benefits of Black Cohosh (Cimicifuga racemosa) for Women Health[20:30] MCHA
Bone supplements should feature MCHA (microcrystalline hydroxyapatite) form of calcium containing phosphorous — add fat-soluble vitamins D and K.
Reference: The Impact of Coconut Oil and Epigallocatechin Gallate on the Levels of IL-6, Anxiety and Disability in Multiple Sclerosis Patients[21:20] Omega-3 & Creatine
Omega-3s and Creatine can be supportive for women going through hormone fluctuations.
Reference: Disentangling the Molecular Mechanisms of the Antidepressant Activity of Omega-3 Polyunsaturated Fatty Acid[21:30] Aloe Vera
Aloe vera gel or jojoba oil can support vaginal dryness symptoms.
Reference: Reconsidering Hormone Replacement Therapy[22:30] DIM
DIM is derived from cruciferous vegetables and helps smooth out estrogen hormone fluctuations.
Reference: Indoles Derived From Glucobrassicin: Cancer Chemoprevention by Indole-3-Carbinol and 3,3'-Diindolylmethane[22:50] Berberine
Berberine helps smooth out blood sugar balance and supports overall metabolism and weight management.
Reference: Pharmacological properties and therapeutic potential of berberine[23:15] Myo-Inositol
Myo-Inositol helps with insulin sensitivity and PCOS support.
Reference: Study on the Effect of Berberine, Myoinositol, and Metformin in Women with Polycystic Ovary Syndrome[23:30] Cranberry
Cranberry has been a traditional tool for urinary tract support — UTIs are extremely common among women.
Reference: Cranberry-derived bioactives for the prevention and treatment of urinary tract infections[24:00] D-Mannose
D-Mannose acts fast where cranberry is longer-lasting — similar anti-adhesion mechanism, bacteria cannot adhere and grow.
Reference: Considerations on D-mannose Mechanism of Action and Consequent Classification of Marketed Healthcare Products[24:49] Phytoestrogens
Soy isoflavones and red clover have phytoestrogens.
Reference: Dietary Vitamin E Isoforms Intake[25:00] Maca
Maca is an adaptogen that can help balance adrenals, thyroid, sex hormones, and lower cortisol.
Reference: The benefits of ashwagandha (Withania somnifera) supplements on brain function and sports performance[25:30] MCHA Part 2
Calcium microcrystalline hydroxyapatite (MCHA) is a ‘whole food’ form of calcium containing phosphorous and protein-like molecules.
Reference: The Role of Follicle-Stimulating Hormone in Bone Loss During Menopause Transition[25:50] Probiotics
Probiotics support gut-brain axis health and vagal nerve health — helpful during menopause and perimenopause.
Reference: The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis[26:00] Saffron
Saffron can support emotional health and mood — can be combined with probiotics.
Reference: From Mood to Memory[27:00] Anxiety in Women
Women are twice as likely to suffer from anxiety and mood health challenges — hormone fluctuation plays a role.
Reference: Progesterone and Its Metabolites Play a Beneficial Role in Affect Regulation in the Female Brain[28:15] Ashwagandha
Ashwagandha can help support the body’s stress response.
Reference: Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults[28:20] L-Theanine
L-Theanine helps increase alpha-waves in the brain — relaxation without drowsiness.
Reference: l-Theanine as a Functional Food Additive[28:30] Magnesium
Magnesium is one of the most important minerals — acts on NMDA receptors in the brain that can go unchecked and raise stress levels.
Reference: The Effects of Magnesium Supplementation on Subjective Anxiety and Stress[29:12] GABA
GABA can help ‘turn off the noise’ — helps us focus and relax.
Reference: Magnesium and the Brain