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314: Dr. Stacy Sims on Managing Perimenopause Symptoms and Hormone Therapy

On Air with Ella - podcast episode 314

Dr Stacy Sims is On Air with Ella Part 2

Listen here (and everywhere you get podcasts):

Perimenopause and hormone therapy: what you need to know.

This is PART TWO of my conversation with Dr. Stacy Sims. Get PART ONE here.

In this episode:

  • Revisiting Zone 2 cardio and why it's not optimal for perimenopausal women (but great for men) - we talked a lot about this in Part 1!

  • The average age of perimenopause and what to expect in terms of symptoms

  • Introduction to hormone replacement therapy ... and why we'll be calling it "menopause hormone therapy" going forward

  • Surgical menopause and tracking cycles after a hysterectomy

  • What to do about loose skin and lack of muscle tone

  • Our declining collagen production and what supplements support skin health

  • What is a safe duration for using HRT patches?

  • Risks of administering hormone therapy to women in their 60s

  • Treating vasomotor symptoms (eg hot flashes and night sweats) with SSRIs, antihistamines and metformin

  • The possibility of using adaptogens to minimize symptoms

  • Incorporating adaptogens, exercise, and diet to manage menopause

  • Three things every woman should be doing RIGHT NOW

"HRT is not the panacea that everyone thinks it is. It is not going to put your hormones back to the same level of your natural cycle." - Dr. Stacy Sims

Key Take Aways...

  • Building blocks for collagen production: Zinc, Vitamin C, Copper

  • Vaginal dryness is a common symptom of perimenopause

  • Frequency of sex can help with vaginal elasticity

  • Bioidentical hormone replacement therapy uses micronized hormones

  • HRT is not a one-size-fits-all solution and requires monitoring - the ideal goal is the minimum effective dose for the shortest amount of time

  • Lifestyle changes can impact hormone therapy needs

blue spirulina
  • Vegan protein option: blue or green spirulina - available on Amazon

  • Conjugated vs. micronized estradiol and progesterone for hormone therapy - why micronized is key

  • The Marina IUD with the estradiol patch is an alternative if progesterone is not working well for you

  • Hot flashes and night sweats can be treated with SSRIs, antihistamines and metformin

  • Hormone therapy slows down changes and reduces symptomology, but it doesn't "restore you" to your 30s

  • The importance of taking progesterone with estrogen for those with a uterus

  • Hormone therapy is not the only option for managing menopause

  • Fine-tuning hormone therapy is an ongoing process

  • Find a menopause specialist or sports endocrinologist for help

  • Menopause is a natural part of aging, not a deficiency

  • Three things every woman should do: take care of the gut, start resistance training, and prioritize sleep

Didn't take notes? No problem! >> Get the full episode transcript here.


Adaptogens for managing perimenopause symptoms

Taking adaptogens can offer significant benefits for managing perimenopause symptoms, as supported by the research of experts like Dr. Stacy Sims and others. These natural substances, such as ashwagandha, rhodiola, and ginseng, help the body adapt to stressors and hormonal fluctuations commonly experienced during perimenopause.

Here are some adaptogens that can be beneficial for managing the symptoms of perimenopause:

1. Maca Root - known for its hormone-balancing properties. It can help regulate estrogen levels and reduce mood swings and hot flashes.

2. Holy Basil (Tulsi) - can help alleviate stress and anxiety, which are common during perimenopause. It may also support hormone balance.

3. Schisandra - known for its ability to support the adrenal glands, helping the body adapt to stress and hormonal changes. It may improve energy levels and mental clarity.

4. Eleuthero (Siberian Ginseng) - can enhance endurance and reduce fatigue. It may also support the immune system, which can be helpful during perimenopause.

5. Licorice root - can help balance hormones, specifically cortisol. It may reduce fatigue and mood swings and provide relief from adrenal fatigue.

6. Reishi is an adaptogenic mushroom that supports the immune system and may help with stress management, sleep disturbances, and mood swings.

7. Cordyceps is another adaptogenic mushroom that can improve energy levels and enhance physical performance, which can be beneficial during perimenopause.

These adaptogens, when used in consultation with a healthcare provider, can be integrated into a holistic approach to managing perimenopause symptoms. Keep in mind that individual responses may vary, so it's essential to work with a healthcare professional to determine the most suitable adaptogens and dosages for your specific needs.

You can read about adaptogens in detail in Stacy's book, NEXT LEVEL.

Next Level and ROAR - Dr Stacy Sims

Resources Mentioned:

About Dr. Stacy Sims

STACY T. SIMS, MSC, PHD, is a renowned international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

During her tenure at Stanford University, she had the opportunity to translate research into consumer products and a science-based layperson’s book (ROAR) written to explain sex differences in training and nutrition across the lifespan. This was followed by the highly successful NEXT LEVEL, which focuses on optimization through perimenopause and menopause.

Both books challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her well-known “Women Are Not Small Men” TEDx talk.

Instagram: @drstacysims



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xxoo Ella


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