Female Hormone Health, Vitality, and Longevity Program

Document your mother's and grandmother's experiences with hormone health, pregnancy, and related conditions. Knowing this history can inform your own health choices. Consider this a yearly check-in to update information.

“It's essential that you understand what your grandmother went through, I'd even say your great-grandmother, especially your mother.”

Gain a foundational understanding of female hormone health and treatment options. Allocate 30 minutes daily to reading, and reflect on how the information applies to your personal health journey. This action reinforces Huberman's suggestion to gain deep knowledge from trusted sources.

“I read The Hormone Cure and found it to be tremendously interesting and informative.”

Investigate different types of hormone tests (blood, urine, saliva) and labs that offer them. Understanding the pros and cons of each method is crucial for making informed decisions. Aim to research at least three reputable labs.

“Dr. Gried also shares with you tremendous knowledge about the specific types of tests... that women can use in order to really get a clear understanding of their hormone status.”

Schedule a hormone test based on your age, symptoms, and risk factors. This action is conditional. Consult with your healthcare provider to determine if testing is right for you. Schedule annually to track changes.

“In your 20s, that's when you want to do some base casing with estrogen, progesterone, and testosterone.”

Consume at least five colors of vegetables per day to support a healthy gut microbiome. Variety is key! Track your vegetable intake daily to ensure you're meeting your goal.

“Intake of vegetables, polyphenols is such an important predictor of future risk of breast cancer.”

Blend a smoothie with vegetables and fruits to improve gut health. Schedule smoothie preparation for Monday, Wednesday and Friday to maintain regularity. Adapt the recipe to your taste preferences.

“Have a smoothie three times a week and to throw some of these vegetables in, that makes a huge difference.”

Perform five minutes of cyclic sighing daily (double inhale through the nose, followed by a long exhale). Consistent practice is key to experiencing the benefits of this simple technique. Try pairing it with another daily habit.

“The cyclic sighing led to the greatest improvements in mood Around the Clock... as well as lowered resting heart rate, improvements in sleep, Etc.”

Limit alcohol intake to a maximum of two drinks per week. Reducing alcohol consumption can have a significant impact on hormone health and sleep quality. Reflect on your relationship with alcohol and explore alternative ways to relax.

“I would ask that people either not drink or drink two drinks per week maximum.”

Engage in resistance training at least two times per week. Focus on compound exercises that target multiple muscle groups. Consider working with a trainer to ensure proper form.

“About a third cardio, two-thirds resistance training is... the best combination.”

Engage in at least 150 minutes of moderate-intensity cardiovascular exercise per week. Choose activities you enjoy to make it easier to stick to the routine. Mix it up to prevent boredom.

“150 minutes...per week.”

Take daily fish oil to support hormone health and reduce inflammation. Consistency is key. Set a reminder to take your fish oil at the same time each day.

“I think a thousand milligrams as a general recommendation is good.”

Vitamin D3 supplementation may be needed if levels are too low. Consult medical professional before starting new protocols. This should be taken daily.

“A thousand to two thousand International unit”