Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

In this Huberman Lab Essentials episode, my guest is Dr. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women should track at each stage of life and how cortisol, thyroid hormone, estrogen, progesterone, and testosterone shape energy, mood, metabolism, and long-term disease risk. We also discuss PCOS, the risks and benefits of oral contraceptives, and the shift in brain metabolism that begins in perimenopause. Dr. Gottfried explains actionable tools for hormone and micronutrient testing, nutrition, stress management, and cardiometabolic screening that women can use at any age. Show notes: https://go.hubermanlab.com/G3wmc8o Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Sara Gottfried: Website: https://www.saragottfriedmd.com Academic profile: https://www.jefferson.edu/academics/colleges-schools-institutes/health-professions/emerging-health-professions/faculty-staff/faculty/Gottfried.html Instagram: https://www.instagram.com/saragottfriedmd X: https://twitter.com/drgottfried Timestamps 00:00:00 Female Hormone Health 00:00:24 Family History, Intergenerational Trauma; Endometriosis, Fibroids, PCOS 00:01:31 Biomarkers by Decade; Teens & Cortisol; 20s & Sex Hormones 00:03:35 Tool: Hormone Test Timing; Micronutrient Testing, Magnesium 00:05:40 Tool: Smoothies, Greens Powders & Microbiome 00:06:39 Nutrient Panels, Antioxidants, B Vitamins, Glutathione 00:08:01 Constipation, Thyroid Dysfunction; Trauma & Female Physiology 00:10:17 Tools: Reduce Perceived Stress, Meditation, Yoga, Breathwork 00:11:58 Opportunities by Decade; Androgens & Testosterone Decline 00:13:18 PCOS, Diagnostic Criteria, Hirsutism, Cardiometabolic Risk 00:15:38 Insulin & Glucose; Tool: Continuous Glucose Monitors 00:16:34 Democratizing Health Data 00:17:19 Longevity "Don’ts"; Chronic Cardio & Cortisol; Tool: Adaptive Exercise 00:20:00 Oral Contraceptives, Benefits & Ovarian Cancer Risk 00:21:41 Ovarian Cancer Symptoms, Bloating, CA-125 00:23:04 Oral Contraceptive Risks, Progestins, Inflammation; SHBG & Testosterone 00:26:21 Clitoral Shrinkage; Tools: Alternatives for Painful Periods 00:27:28 Menopause & Perimenopause; 30s Hormonal Baseline 00:29:00 Female Brain, Cerebral Hypometabolism & Alzheimer’s Risk 00:30:58 Slow Brain Energy, Hormone Therapy; Hot Flashes as Biomarkers 00:32:49 Tool: Coronary Artery Calcium Score #hubermanlab #hubermanlabpodcast #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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