The Truth About Birth Control, Cortisol, Hormones, Fasting & Cycle Syncing
The "Pursuit of Wellness" podcast delves into the complexities of women's hormone regulation and methods to optimize hormonal balance. Mindy Pelz outlines the limitations of traditional blood tests and introduces the Dutch test's comprehensive approach to evaluating hormone patterns.
Pelz and Mari Llewellyn explore the impacts of birth control on natural hormone production and the challenges of restoring fertility and menstrual cycles after long-term use. They also provide dietary and fasting strategies to support healthy estrogen and progesterone levels, including cycle-syncing - tailoring eating patterns to match fluctuating hormonal needs throughout the menstrual cycle.
This is a preview of the Shortform summary of the Aug 29, 2024 episode of the Pursuit of Wellness
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1-Page Summary
Understanding Women's Hormone Levels
The Limitations of Blood Tests
Mindy Pelz explains that traditional blood tests have significant limitations for evaluating women's hormone status, as they only provide a snapshot, while hormones fluctuate throughout the menstrual cycle.
The Dutch Test: A Comprehensive Approach
The Dutch test, measuring hormone metabolites in urine and saliva samples over time, provides a more complete picture of hormonal patterns and imbalances that blood tests may miss, according to Pelz.
The Impact of Birth Control
Birth Control Disrupts Natural Hormone Regulation
Pelz notes that birth control suppresses the body's ability to produce and regulate hormones naturally by introducing synthetic hormones.
Regaining Hormonal Balance After Birth Control
Mari Llewellyn shares her own struggles regaining her menstrual cycle and fertility after long-term birth control use, which may have disrupted the communication between her brain and ovaries. Pelz emphasizes that doctors often fail to educate patients about such potential long-term impacts.
Optimizing Hormones Through Diet and Fasting
Fasting to Support Healthy Estrogen Levels
Pelz teaches leveraging fasting to lower [restricted term] and promote beneficial estrogen metabolites. She recommends longer fasts (17-19 hours) during certain cycle phases to detoxify excess estrogen.
Nourishing Progesterone with Diet
To support progesterone, Pelz suggests increasing carbs from root veggies and fruits during the luteal phase, and incorporating probiotic-rich and polyphenol-rich foods for a healthy gut microbiome.
Synchronizing with the Menstrual Cycle
Pelz emphasizes cycling between more and less restrictive eating patterns to match the body's fluctuating hormone needs throughout the menstrual cycle, a strategy essential for women's unique hormonal requirements.
1-Page Summary
Additional Materials
Counterarguments
- Traditional blood tests, while limited, are still a valuable tool for assessing hormone levels at a specific point in time and can be used effectively when timed appropriately within the menstrual cycle.
- The Dutch test, despite its comprehensive approach, may not be as accessible or affordable for all individuals, and its interpretation can be complex, requiring specialized knowledge.
- The assertion that birth control suppresses natural hormone regulation does not consider that for some individuals, birth control can be a necessary treatment for managing hormonal disorders and may improve quality of life.
- The impact of birth control on long-term fertility is not conclusively negative for all individuals, and many can regain their natural cycle shortly after discontinuation.
- The claim that doctors often fail to educate patients about the potential long-term impacts of birth control may not account for the variability in patient education and the efforts made by many healthcare providers to inform their patients.
- Fasting, particularly longer fasts, may not be suitable for all women, especially those with certain health conditions, a history of eating disorders, or those who are pregnant or breastfeeding.
- The recommendation to increase carbs from root veggies and fruits during the luteal phase is not a one-size-fits-all solution and may not be beneficial for women with [restricted term] resistance or other metabolic issues.
- While probiotic-rich and polyphenol-rich foods are generally healthy, the direct impact on hormone levels and the gut microbiome can vary greatly among individuals.
- The concept of cycling eating patterns to match hormonal fluctuations is an emerging area of research and may not be supported by robust evidence for all aspects of women's health.
- The idea that synchronizing eating patterns with the menstrual cycle is essential may not take into account the diverse experiences of women, including those with irregular cycles, menopause, or who have had hysterectomies.
Actionables
- You can track your menstrual cycle using a journal or app to identify patterns and tailor your diet accordingly. Start by noting the start and end dates of your period, any symptoms you experience, and your energy levels. Over time, you'll be able to see trends that correlate with different phases of your cycle. Use this information to adjust your carbohydrate intake, focusing on root vegetables and fruits during the luteal phase, as suggested, to potentially support progesterone levels.
- Create a personalized fasting schedule that aligns with your cycle to optimize hormone balance. Begin with shorter fasts, such as 12 hours overnight, and gradually increase the duration to see how your body responds. During the luteal phase, when estrogen detoxification might be beneficial, experiment with extending the fast to 17-19 hours, but always listen to your body and consult with a healthcare provider if you're new to fasting.
- Incorporate a variety of probiotic and polyphenol-rich foods into your meals to foster a healthy gut microbiome. Start by adding fermented foods like yogurt, kefir, or sauerkraut to one meal a day, and include a serving of berries, nuts, or dark chocolate for their polyphenol content. Over time, aim to include these gut-supporting foods in every meal to potentially enhance your hormonal health through improved gut function.
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Assessing and understanding women's hormone levels
Understanding women's hormone levels can be complex, often leaving many feeling disempowered due to the limitations of traditional testing methods such as blood tests.
The limitations of blood tests for evaluating hormone status
Blood tests are commonly used to measure hormone levels, but they come with significant limitations when assessing a woman's hormone status. These tests only provide a snapshot of hormone levels at a single point in time. Since hormones naturally fluctuate throughout the menstrual cycle, this can lead to a misrepresentation of a woman's hormonal health. Hormones pulse in and out of the bloodstream, so if a hormone happens to be pulsing at the time of a blood test, it may show up as an elevated or reduced level, which may inaccurately reflect the overall hormone status.
The benefits of the Dutch test for comprehensive hormone analysis
A more complete picture of hormonal patterns
In contrast to blood tests, the Dutch test is a favored method because it measures hormone metabolites over multiple timepoints. The Dutch test typically involves collecting multiple urine samples—and sometimes saliva samples—providing a broader overview of hormonal patterns and fluctuations. This type of testing allows for a more accurate assessment, factoring in the natural ebbs and flows of hormone levels throughout the day and across the ...
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Assessing and understanding women's hormone levels
Additional Materials
Clarifications
- Hormone metabolites are byproducts created when hormones are broken down in the body. These metabolites can provide valuable insights into how hormones are being processed and utilized. Analyzing hormone metabolites can offer a more comprehensive understanding of hormonal balance and function than simply measuring hormone levels in the bloodstream.
- The term "hormonal environment" typically refers to the overall balance and interactions of various hormones within an individual's body. This encompasses the levels, ratios, and fluctuations of different hormones that collectively influence physiological processes and overall health. Understanding the hormonal e ...
Counterarguments
- While the Dutch test provides a more comprehensive view, it may not be as readily available or as well-understood by all healthcare providers compared to standard blood tests.
- The Dutch test is typically more expensive than traditional blood tests, which may limit its accessibility for some individuals.
- Urine and saliva samples may not be as accurate for certain hormones that are better assessed in blood, such as thyroid hormones.
- The interpretation of the Dutch test results can be more complex and may require a specialist with specific training and experience.
- There is less standardization in the methodology and reference ranges for the Dutch test compared to blood tests, which could affect the consistency of results.
- Some medical professionals may question the clinical utility and validity of the Dutch test, as it is not as widely accepted in conventional medical practice.
- The Dutch test may not be covered by insurance, which could be a significant barrier for patients seeking this type of testing.
- Hormone levels in urine and saliva may not always correlate with the active hormone levels in t ...
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Impacts of birth control and restoring hormonal balance
The discussion about the impact of birth control on health is leading many women to seek ways to regain their hormonal balance and fertility, and to understand their menstrual cycles more deeply.
The detrimental long-term effects of birth control on the body's natural hormone regulation
Birth control suppresses the body's ability to naturally produce and regulate hormones
Mindy Pelz explains that birth control disrupts the body’s natural hormonal system by introducing synthetic hormones, essentially taking over the roles of the hypothalamus, pituitary gland, and ovaries. This interference can suppress the body’s innate ability to produce and regulate hormones.
Coming off of birth control can leave women struggling to regain their natural menstrual cycles and fertility
Mari Llewellyn's own experience reveals the challenges of balancing hormones after long-term birth control use. Llewellyn began using birth control in her early twenties and continued until she was 28, which may have disrupted the natural communication pathway between her brain and ovaries. Pelz notes that it can take up to 12 years for this pathway to become established when a woman first starts menstruating, so birth control can impede this natural process, leaving women struggling to regain their menstrual cycles and fertility after discontinuing birth control pills.
The importance of empowering women with knowledge about the impacts of birth control
Doctors often fail to educate patients about the potential long-term consequences of birth control
Mindy Pelz criticizes doctors for often failing to provide patients with information about the long-term effects that birth control can have on their bodies. There is a lack of open discussion between health professionals and patients about the potential consequences associated with different birth control methods.
Women need to be informed partners in decisions about bir ...
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Impacts of birth control and restoring hormonal balance
Additional Materials
Counterarguments
- Birth control methods, including hormonal options, have been extensively researched and are considered safe for most women, with the benefits often outweighing the risks.
- Many women use hormonal birth control without experiencing significant long-term disruptions to their natural hormone regulation or fertility.
- The suppression of the body's hormone production by birth control is typically reversible, and most women regain their natural menstrual cycles shortly after discontinuing use.
- The time it takes for the menstrual cycle to normalize after stopping birth control varies greatly among individuals, and the 12-year figure for establishing communication pathways may not apply to all or may be misinterpreted.
- Health professionals often do provide information about the potential side effects and long-term consequences of birth control, although the quality and depth of this information can vary.
- Birth control counseling is increasingly becoming a shared decision-making process, with many healthcare providers striving to ensure that patients are well-informed.
- The choice of birth control is highly personal, and some women may prioritize the immediate benefits of birth control, such as preventing unwanted pregnancy and managing menstrual symptoms, over potential long-term effects.
- The d ...
Actionables
- Create a personal health journal to track your body's responses to birth control. Start by noting your menstrual cycle, mood, and any side effects before beginning a new birth control method, and continue tracking these factors after starting the method. This will help you notice any changes and discuss them with your healthcare provider.
- Develop a list of questions to ask your doctor about birth control methods. Research topics such as hormonal regulation, fertility post-birth control, and alternative contraceptive methods. Having this list during your appointment will ensure you cover all bases and make an informed decision.
- ...
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Using fasting and diet to optimize hormones throughout the menstrual cycle
Dr. Mindy Pelz teaches women to synchronize their fasting regimen and dietary practices with their menstrual cycles to maintain healthy hormones.
Leveraging fasting to support healthy estrogen levels
Mindy Pelz explains that lower [restricted term] levels, achieved through fasting, support the production of beneficial estrogen metabolites. By engaging in fasting, women can potentially clean up their system and improve estrogen profiles. A key tactic she mentions is incorporating longer fasts, specifically 17 to 19 hours, during certain parts of the menstrual cycle, which can help in detoxifying excess estrogen.
Fasting helps lower [restricted term], which in turn supports the production of beneficial estrogen metabolites.
Pelz notes that fasting helps to reduce [restricted term] levels, which is beneficial for estrogen because this hormone prefers a low [restricted term] state. [restricted term], when kept low through fasting, promotes the production of estrogen metabolites that favor the body's healthy functioning.
Strategically incorporating longer fasts (17-19 hours) during certain parts of the cycle can help detoxify excess estrogen.
Pelz advises fasting for the first 10 days of the cycle for around 13 to 15 hours daily to align with the menstrual and follicular phases. She then recommends a longer fast, reaching at least 17 hours, from day 16 to day 19 to help handle the excess estrogen.
Adjusting dietary intake to nourish progesterone production
Mindy Pelz emphasizes that progesterone levels are susceptible to stress and do not respond well to fasting. To support this hormone, she suggests increasing carbohydrate intake from root vegetables and fruits during the luteal phase and incorporating probiotic-rich and polyphenol-rich foods to maintain a healthy gut microbiome, which aids in progesterone synthesis.
Increasing carbohydrate intake, particularly from root vegetables and fruits, in the luteal phase supports progesterone levels.
Pelz suggests that in order to nourish progesterone production, one should consume more glucose from foods like squashes, sweet potatoes, and tropical fruits around day 20 of the cycle, a period when fasting should be avoided.
Incorporating probiotic-rich and polyphenol-rich foods helps maintain a healthy gut microbiome to facilitate progesterone synthesis.
Probiotic-rich foods like sauerkraut, raw kefir, and fermented items are essential, as are polyphenol-rich foods, mostly leafy greens, which are particularly recommended during ovulation to support the breakdown of estrogen. Additionally, prebiotic foods such as nuts and seeds, hemp seeds in particular, can be advantageous.
The importance of synchronizing fasting and diet with the menstrual cycle
Mindy P ...
Here’s what you’ll find in our full summary
Using fasting and diet to optimize hormones throughout the menstrual cycle
Additional Materials
Counterarguments
- Fasting and its impact on hormones can vary greatly among individuals, and what works for one person may not work for another due to unique health conditions, metabolic rates, and lifestyle factors.
- The recommendation for longer fasts to detoxify excess estrogen may not be supported by robust clinical evidence, as the concept of "detoxifying" hormones through fasting is not widely recognized in medical literature.
- Increasing carbohydrate intake specifically from root vegetables and fruits may not be necessary or beneficial for all women, especially those with [restricted term] resistance or other carbohydrate metabolism issues.
- While probiotic-rich and polyphenol-rich foods are generally healthy, the direct link between these foods and progesterone synthesis may not be well-established or might be oversimplified.
- The idea of cycling between more restrictive and less restrictive eating patterns may not be suitable for everyone, particularly for those with a history of eating disorders or those who find ...
Actionables
- You can track your menstrual cycle using a digital calendar to identify the best times for fasting and feasting. Mark the phases of your cycle on the calendar and set reminders for when to begin a longer fast or increase carbohydrate intake. This helps you stay in sync with your body's needs without having to remember the timing yourself.
- Create a personalized "hormone harmony" recipe book that focuses on the inclusion of probiotic and polyphenol-rich ingredients. Experiment with recipes that incorporate foods like kefir, sauerkraut, berries, and nuts, especially during the luteal phase, to support your gut microbiome and hormone balance.
- Develop a simple color-coded food chart that categorizes foods based on their benefits for estrogen and progestero ...
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