The Ultimate Guide to Women’s Hormones: Use Science to Reset Your Body, Balance Mood, & Feel Amazing
In this episode of The Mel Robbins Podcast, endocrinologist Jessica Shepherd breaks down the science of women's hormones and their effects on the body. She explains how four key hormones—estrogen, progesterone, testosterone, and thyroid hormones—function as chemical messengers that coordinate various bodily processes, from fat distribution to metabolism, and how these hormones change throughout a woman's life.
The discussion covers how factors like stress, diet, and lifestyle can affect hormonal balance, and what happens during major hormonal shifts like perimenopause and menopause. Shepherd outlines practical approaches for managing hormonal changes, including dietary choices, exercise habits, and treatment options ranging from hormone replacement therapy to alternative remedies. The episode provides context for understanding how hormones influence women's physical and emotional well-being at different life stages.
This is a preview of the Shortform summary of the May 29, 2025 episode of the The Mel Robbins Podcast
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1-Page Summary
Biology and Function of Hormones in Women
In this podcast episode, Mel Robbins and Jessica Shepherd explore the intricate world of women's hormones. Shepherd explains that hormones act as chemical messengers, working through the bloodstream to coordinate various bodily processes.
According to Shepherd, four key hormones play vital roles in women's health: estrogen (the "vitality hormone"), progesterone, [restricted term], and thyroid hormones. While these hormones are present in both men and women, their concentrations differ significantly. Estrogen, particularly influential in women, affects everything from fat distribution to muscle mass, while the thyroid functions as the body's metabolic engine, controlling the pace of bodily functions.
Hormonal Changes and Impacts on Women's Health
Shepherd details how hormones influence women's health throughout their lives, beginning with puberty's physical and emotional changes. She notes that various factors, including stress, diet, and lifestyle, can disrupt hormonal balance, leading to irregular periods, PMS, and acne. Birth control pills manage hormonal activity, but stopping them can trigger significant bodily changes.
As women age into perimenopause and menopause, Shepherd explains that declining hormone levels, especially estrogen, can trigger various symptoms including hot flashes, sleep issues, and mood changes. This reduction in estrogen also increases risks for conditions like osteoporosis, heart disease, and dementia.
Strategies For Managing Hormonal Changes and Optimizing Health
To support hormonal balance, Shepherd recommends a comprehensive approach. This includes maintaining a whole-food diet rich in antioxidants and omega-3s, incorporating strength training to preserve muscle mass, practicing stress-reduction techniques, and maintaining good sleep hygiene.
For managing menopausal symptoms, Shepherd discusses hormone replacement therapy (HRT) as an option for some women, though medical history should be carefully considered. She also suggests alternative approaches like acupuncture, herbal remedies, and topical treatments, noting that topical estrogen creams can help maintain skin elasticity and collagen production during hormonal changes.
1-Page Summary
Additional Materials
Counterarguments
- While estrogen is a vital hormone for women, it is important to note that hormonal balance is complex and involves more than just estrogen. Other hormones and factors also play significant roles in women's health.
- The role of [restricted term] in women's health is not as prominently discussed as estrogen, but it also has important effects on mood, energy levels, and sexual function.
- The impact of thyroid hormones is significant, but the text does not address the complexity of thyroid disorders and how they can mimic or influence other health issues.
- The text suggests that hormonal imbalances can lead to conditions like acne and irregular periods, but it's important to recognize that these conditions can also have non-hormonal causes.
- The use of birth control pills is mentioned as a way to manage hormonal activity, but the text does not discuss the potential side effects or long-term implications of hormonal birth control use.
- The assertion that declining hormone levels during perimenopause and menopause inevitably lead to symptoms may not account for the variability of experiences among women, with some experiencing minimal symptoms.
- The link between reduced estrogen and increased risks for certain conditions is noted, but it's important to consider that hormone replacement therapy (HRT) also carries risks and is not suitable for everyone.
- The recommendation for a whole-food diet, while generally sound, may not take into account individual dietary needs and restrictions.
- The suggestion of hormone replacement therapy (HRT) as an option for managing menopausal symptoms does not fully explore the controversies and ongoing debates regarding its safety and efficacy.
- Alternative approaches like acupuncture and herbal remedies are mentioned, but there is a lack of discussion on the scientific evidence supporting these methods, which may vary in effectiveness and may not be universally recognized by the medical community.
- The use of topical estrogen creams is presented as beneficial for skin health during hormonal changes, but it's important to note that the effectiveness and safety of such treatments can vary and should be discussed with a healthcare provider.
Actionables
- You can track your hormonal health by keeping a daily journal of physical and emotional symptoms. Note any changes in your mood, energy levels, sleep patterns, and physical symptoms like bloating or skin changes. Over time, this can help you identify patterns that may be linked to hormonal fluctuations, allowing you to make more informed decisions about diet, exercise, and stress management.
- Create a personalized "hormone-friendly" meal plan by incorporating foods that support hormonal balance into your weekly grocery shopping. Focus on integrating foods high in fiber, such as legumes and whole grains, and those rich in phytoestrogens like flaxseeds and soy products, which may help modulate estrogen levels. Experiment with new recipes that make these ingredients appetizing and enjoyable.
- Engage in a "hormone-balancing challenge" with friends or family members where you collectively adopt lifestyle changes for a set period, such as one month. This could include committing to a regular sleep schedule, participating in group exercise sessions that combine cardio and strength training, and sharing experiences with stress-reducing activities like yoga or meditation. The group dynamic can provide motivation and support, making it easier to stick to these beneficial habits.
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Biology and Function of Hormones in Women
Mel Robbins and Jessica Shepherd shed light on the complex role hormones play in women’s health, emphasizing their importance in bodily functions and the unique aspects of women’s biology.
Hormones Regulate and Coordinate Bodily Processes
Hormones Are Produced by Glands and Released Into the Bloodstream
Jessica Shepherd explains that hormones act as chemical messengers, consistently delivering messages to various organs and systems. Shepherd underscores the significance of the delivery and reception within the hormone system, maintaining that hormones interact with receptors on cells to elicit specific biological actions.
Key Hormones in Women's Health: Estrogen, Progesterone, [restricted term], Thyroid
Estrogen: A Vitality Hormone Impacting Various Body Functions
Jessica Shepherd lists estrogen, progesterone, [restricted term], and thyroid hormones as pivotal to women's health, highlighting that while men also possess these hormones, the concentrations differ. She labels estrogen as the "vitality hormone" due to its broad impact on the menstrual cycle and body functions. Fluctuations in estrogen can alter a woman’s normal rhythm, including menstrual cycles. Shepherd explains that women are born with estrogen, which has receptors all over the body, affecting everything from fat cells and muscle mass to pregnancy-related weight gain. She notes that after pregnancy, once estrogen levels stabilize, the body typically returns to its pre-pregnancy state, but as women age, estrogen’s decline can lead to the redistribution of fat and affect hair follicle health.
Progesterone and Estrogen Regulate Menstrual Cycle and Prepare Uterus For Implantation
The roles of progesterone, in conjunction with estrogen in regulating the menstrual cycle and preparing the uterus for implantation, are crucial in women’s reproductive health.
[restricted term]'s Role in Women's Sexual Function and Muscle Mass
Although typically associated with men, [restricted term] is also inherent in women from birth ...
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Biology and Function of Hormones in Women
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Actionables
- You can track your menstrual cycle using a dedicated app to observe how hormonal changes might be affecting your body. By logging symptoms such as mood swings, energy levels, and physical changes throughout the month, you'll be able to identify patterns that may correlate with hormonal fluctuations. For example, if you notice consistent fatigue or mood changes at certain times, this could be a cue to explore your thyroid health or estrogen levels with a healthcare provider.
- Start a hormone-balanced diet plan by incorporating foods known to support hormonal health, like those rich in omega-3 fatty acids, fiber, and antioxidants. This means adding more fatty fish, flaxseeds, and leafy greens to your meals. By doing so, you're providing your body with the nutrients it needs to potentially stabilize hormone levels, which could influence everything from your metabolism to muscle mass.
- Engage in a mix of aerobic and resistance training exercises ...
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Hormonal Changes and Impacts on Women's Health
Jessica Shepherd highlights the prolific changes a woman's body undergoes due to hormonal shifts throughout her life, with a particular focus on life after reproductive years.
Puberty Initiates Hormonal Changes Preparing the Body For Reproduction
Shepherd notes that puberty marks the body’s biological readiness to release follicles, preparing for the reproductive years. It's during this stage of life that hormones like estrogen, progesterone, and [restricted term] levels rise, initiating physical and emotional changes, and priming the body systems for the menstrual cycle and the potential of pregnancy.
Hormone Levels Rise, Causing Physical and Emotional Changes
During puberty, hormonal responses lead to physical alterations such as breast enlargement, hair growth, and changes in the external genitalia. In addition, mood changes occur due to neurotransmitters responding to increased levels of hormones, thus affecting emotions.
Body Systems Primed For Menstrual Cycle and Pregnancy
Shepherd points out that the body prepares for a reproductive cycle that could last two to three decades, with the menstrual cycle itself priming the body for the possibility of conception by default.
Hormones Can Cause Irregular Periods, Pms, and Acne
Shepherd explains that conditions such as PCOS can lead to hormonal imbalances, including increased [restricted term], causing irregular menstrual cycles. Stressors, like racism or poverty, and environmental conditions can also cause variations in hormone-related symptoms, such as pain or heavier cycles. Furthermore, hormonal imbalances can cause acne, particularly in areas with dense hormone receptors, such as under the eyes or on the chin.
Stress, Diet, and Lifestyle Can Disrupt Hormonal Balance
Diet, lifestyle, and environmental stressors can disrupt hormonal balance, leading to changes in the menstrual cycle. Personal and work life stressors can also alter the cycle’s regularity.
Birth Control Suppresses Hormonal Cycles
Shepherd explains that birth control pills manage hormonal activity to prevent pregnancy. When stopping birth control, the suppression lifts, and the body may experience hormonal shifts, leading to irregular periods and other changes, such as altered hair growth patterns.
Perimenopause and Menopause Reduce Estrogen, Progesterone, [restricted term]
As women age, Shepherd explains, they experience a decline in hormones. Particularly estrogen decrease affects the brain, mood, and neurotransmitter activity. Af ...
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Hormonal Changes and Impacts on Women's Health
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Clarifications
- Polycystic ovary syndrome (PCOS) is a common hormonal disorder among women of reproductive age. It can cause irregular periods, excess androgen levels (male hormones), and small cysts on the ovaries. PCOS can lead to hormonal imbalances, affecting the menstrual cycle, fertility, and sometimes causing symptoms like acne and unwanted hair growth. Managing PCOS often involves lifestyle changes, medication to regulate hormones, and addressing specific symptoms like acne or irregular periods.
- Stressors like racism or poverty can impact hormone-related symptoms by triggering the body's stress response, leading to hormonal imbalances. Chronic stress from these factors can disrupt the endocrine system, affecting the regulation of hormones responsible for menstrual cycles and other bodily functions. This disruption can manifest as irregular periods, exacerbated PMS symptoms, and increased acne due to the altered hormonal environment. The interplay between stressors and hormonal balance underscores the complex relationship between external factors and internal physiological processes.
- The decline in estrogen during menop ...
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Strategies For Managing Hormonal Changes and Optimizing Health
Jessica Shepherd and others underscore the need for prioritizing health, particularly as women undergo hormonal transitions such as perimenopause. They suggest a multi-faceted approach tackling nutrition, exercise, stress management, and sleep to support hormonal balance.
Nutrition, Exercise, Stress, and Sleep Support Hormonal Balance
A Whole-Food Diet Minimizes Inflammation and Optimizes Metabolism
Shepherd emphasizes the influence of diet on our hormones. Recommending a decrease in processed food and sugar intake, she notes that a diet high in antioxidants and omega-3 fatty acids supports gut health, which is crucial during perimenopause or menopause. Minimizing the intake of ultra-processed foods helps to delay the onset of menstruation, which can reflect improved hormonal balance and metabolism.
Strength Training Maintains Muscle Mass and Metabolic Rate as Hormones Decline
In response to hormonal fluctuations causing a decrease in muscle mass, Shepherd suggests incorporating weight training. Such exercise can help maintain muscle mass and metabolic rate, which are crucial for the body's glucose utilization as hormone levels wane.
Mindfulness, Meditation, and Stress-Reduction Techniques Modulate Cortisol
The conversation identifies stress as a factor impacting cortisol levels, and emphasizes the influence of stress on hormonal balance. Shepherd advocates for the use of mindfulness and meditation techniques to decrease brain overactivity and nighttime ruminations. She encourages engaging in stress-reduction practices to mitigate the adverse effects of stress on neurotransmitter and hormonal functioning.
Sleep Hygiene Regulates Circadian Rhythms and Hormones
Shepherd stresses the importance of sleep hygiene in regulating circadian rhythms and hormones. Practices like limiting phone use before bed, adhering to a regular schedule, and mindfulness can significantly improve sleep patterns. Addressing sleep disturbances is also a crucial aspect of self-care that aids in hormone regulation.
Hormone Replacement Therapy Manages Menopausal Symptoms
HRT Replaces Declining Hormones, Possibly Reducing Osteoporosis and Dementia Risks
Shepherd discusses the potential benefits of hormone replacement therapy (HRT), suggesting that it can improve the quality of life for women experiencing symptoms of menopause. HRT can offer benefits beyond symptom relief, potentially reducing the risk of osteoporosis and dementia.
Consider Medical History to Determine HRT Appropriateness
However, not all women are ideal candidates for HRT, especi ...
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Strategies For Managing Hormonal Changes and Optimizing Health
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Counterarguments
- While a whole-food diet is generally beneficial, it may not be accessible or affordable for everyone, and individual dietary needs can vary greatly.
- Strength training is beneficial, but it may not be suitable for everyone, especially those with certain health conditions or physical limitations; alternative forms of exercise might be necessary.
- Mindfulness and meditation are helpful for many, but they may not be effective stress-reduction techniques for everyone; some individuals may find relief through other activities or therapies.
- Good sleep hygiene is important, but some sleep disturbances may be due to underlying health issues that require medical intervention beyond lifestyle changes.
- HRT has potential benefits, but there are also risks associated with its use, and it may not be the best option for every individual experiencing menopausal symptoms.
- The effectiveness of supplements, acupuncture, and Tai Chi for managing menopausal symptoms is not universall ...
Actionables
- You can create a "whole-foods challenge" with friends where you share and track your daily meals using a shared online album or social media group. This social accountability can make it easier to stick to a whole-food diet by turning it into a fun, community-driven activity. For example, each participant could post a photo of their meals, and at the end of the week, you could all discuss the new recipes you've tried and how you've felt during the challenge.
- Incorporate bodyweight exercises into your daily routine to maintain muscle mass without needing a gym membership or equipment. Start with simple exercises like squats, push-ups, and planks, and gradually increase the number of repetitions as you get stronger. To keep track of your progress, use a fitness app or a journal to note your daily activity and improvements over time.
- Develop a personalized evening routine that promotes better sleep hygiene by inc ...
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