Optimising Hormone Health for Health, Vitality, and Longevity
This weekend my wife and I were discussing the Huberman Lab episode, where Dr Sara Gottfried discusses female hormone health for longevity and longevity.
On the podcast, she explores the common myth that the brain is in charge of the body and that all organs, biological processes, and systems are slaves to its whims. However, the reality isn’t the case - It’s an interdependent, bidirectional, mutually supportive relationship between the brain and the rest of the body.
In her book, Brain Body Diet, it is this brain-body connection that Gottfried speaks about on the podcast and how to optimise your hormones for health, vitality and longevity.
This is something my wife and I have been focussing on more and more over the past few years. It started with my wife’s early-stage cervical cancer and hysterectomy, which was a kickstart to us changing our lifestyle.
Along with many others, we found the official approach to health and well-being promoted by mainstream science sometimes disingenuous and often lacking in a holistic viewpoint. A viewpoint that is shifting as science starts to catch up with the benefit of Yogic practices.
I’m also on my journey to optimise my health, which started when I decided to stop taking testosterone injections.
I joined a coaching programme and took a DNA test to uncover any genetic reasons and to help me optimise my diet. This led me to discover that I have both copies of the APOE gene - a marker for early-stage Alzheimer's.
Having at least one APOE e4 gene increases your risk of developing Alzheimer's disease two- to threefold. If you have two APOE e4 genes, your risk is even higher, approximately eight- to twelvefold.
This information recently gave me greater motivation to increase my efforts to improve my health and my hormone health.
And after some research, here are our six fundamentals of hormonal wellness.
The Six Fundamentals of Hormonal Wellness
1: Diet
It is no surprise that diet is on this list, and I’m not going to suggest a particular diet since dietary habits are personal and unique to each individual.
And many people find different diets work for them, although, in my example of reducing my Alzheimer's risk moving more plant-based, with fewer carbs and more protein, is what works for me.
Caloric Restriction - some research shows that reducing your calories by 40% can improve testosterone levels in obese mice - and this isn’t just for men - women also need testosterone levels to be optimal to ensure good health.
In women, testosterone is produced in the ovaries and adrenal glands and plays a crucial role in overall health, including;
Sexual function: Testosterone is essential for sexual desire and arousal in women.
Bone health: Testosterone helps maintain bone density and reduce the risk of osteoporosis.
Muscle mass: Testosterone helps build and maintain muscle mass, which is essential for overall physical strength and mobility.
Mood and energy: Testosterone can also affect mood and energy levels in women, helping to regulate feelings of well-being and vitality.
Cognitive function: Some studies have suggested that testosterone may also play a role in cognitive function, including memory and focus.
While testosterone is essential in women, the levels of this hormone are generally much lower in women than in men.
Thus even a slight imbalance in testosterone levels can result in various health problems in women, so it's essential to maintain normal levels of this hormone for overall health and well-being.
A word of warning - caloric restriction may have the opposite effect in young and healthy individuals, decreasing your testosterone levels.
Intermittent Fasting (IF): As long as you eat enough calories, practising IF should not harm hormonal health.
IF has been shown to boost Growth Hormone levels, as there is a spike in growth hormone secretion during the night, especially after a prolonged fasting period - it is something that I am using to boost my low testosterone levels.
Other dietary recommendations
Focus on improving your gut health, reducing sugar intake, and incorporating healthy fats (such as omega-3 fatty acids) into your diet.
Also, you should aim to consume at least 20-30 grams of protein per meal, as sufficient protein intake is needed to produce peptide hormones that suppress appetite and promote feelings of fullness.
2. Exercise
Aim for 150-180 minutes of low-intensity cardio (Zone 2) per week for optimal cardiovascular health since physical activity significantly impacts hormonal health.
Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate.
Zone 2 training occurs when we perform a steady activity while maintaining a particular heart rate for more extended periods, say 45 or 50 minutes, twice or thrice a week.
You can reach Zone while walking, rowing, swimming, or working on an elliptical machine or stationary bike.
I prefer to ride an electric bike through Brussels and monitor my heart rate using my Whoop wristband, setting a combination of the power and gear, ensuring I stay in the Zone for the maximum amount of time, even going up hills.
Overall, exercise in this zone improves blood flow to your muscles and increases hormone receptor sensitivity, allowing for better delivery of nutrients and hormone signals.
And it is no surprise that regular exercise can also help to maintain muscle-related hormones, such as testosterone, IGF-1, DHEA, and human growth hormone (HGH), which tend to decline with age. And having good muscle mass when we are older is one of the keys to ageing well and maintaining good health.
3. Stress Management
This is a biggy in today’s modern, fast-paced society.
How do we manage our stress levels?
Chronic stress can lead to elevated cortisol levels, which can stimulate appetite and lead to overeating of sugary and high-fat foods.
Over time, this can contribute to obesity and related health problems.
Managing your stress levels needs you to take a higher-level overview of your life, relationships and career.
There are probably many things that contribute to your stress levels, and it isn’t simply about engaging in meditation, Yoga and maintaining positive social and romantic relationships.
These are, of course, the foundation items you need to do, but sometimes we need to solve more significant issues in our lives before we consider meditation as an answer to our stress levels.
4. Sleep Optimization
Poor sleep has been linked to decreased fullness hormones, increased hunger and stress hormones, and insulin resistance.
During sleep, the body rejuvenates, repairs tissues and cells, and replenishes energy levels.
The quality of your sleep is just as important as the quantity, as it is during deep sleep that your body can perform many of its restorative functions.
Interrupted or poor-quality sleep can lead to numerous health problems, such as weakened immune function, increased stress levels, and decreased cognitive function.
All of these have an impact on hormonal health.
What is optimal sleep?
Optimal sleep is uninterrupted sleep that allows you to progress through all five sleep cycle stages. These stages are light sleep, deep sleep, rapid eye movement (REM), and dreamless sleep.
Progressing through all five sleep cycle stages is essential, as each stage serves a different purpose.
For example, deep sleep is when your body performs most of its restorative functions, while REM sleep is when your brain processes and stores memories.
Skipping or interrupting any of these stages can lead to decreased sleep quality and make you feel tired and groggy upon waking.
Getting optimal sleep is crucial for overall well-being.
It can improve mood, increase energy, boost immune function, and enhance cognitive performance.
Additionally, good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a relaxing sleep environment, and avoiding screens before bedtime, can help ensure that individuals get the best quality sleep possible.
By prioritizing optimal sleep, you can improve your physical and mental health and lead a more productive and fulfilling life.
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5. Sunlight
Sunlight is essential for optimal hormone health as it plays a crucial role in producing vitamin D, vital for maintaining healthy bones, immune system function, and overall health.
Many of us need to supplement vitamin D, which I found out through having my DNA tested, and now I take 4,000 IU of vitamin D daily.
Current guidelines suggest that consuming 400–800 IU (10–20 mcg) of vitamin D should meet the needs of 97–98% of all healthy people.
However, many experts believe the guidelines are far too low (13Trusted Source.
Your vitamin D needs depend on a variety of factors…
These include your age, skin colour, current blood vitamin D levels, location, sun exposure and more.
Thus to reach blood levels linked to better health outcomes, many studies have shown that you need to consume more vitamin D than the guidelines recommend - having some form of DNA testing
6. Spiritual Health
Your body, mind, and soul all interact with one another to contribute to overall health and wellness. Spirituality has been shown to have a significant impact on mental health.
Of course, what we are discussing with spirituality goes far beyond simply showing up in a Yoga class, attending organised religious services or believing in the big G.
Spiritual health refers to your sense of purpose and connection to something greater than yourself, which can provide meaning and fulfilment.
It encompasses your beliefs, values, and relationships with others and can involve a connection to a higher power, nature, or community.
The concept of spiritual health is subjective and can mean different things to different people.
Still, it generally involves a feeling of inner peace, contentment, and connection to something greater than oneself.
Spiritual health is essential to overall well-being, as it can help you find meaning and purpose in your life, cope with stress and adversity, and develop a sense of identity and belonging.
And research has shown that those with strong spiritual beliefs and practices have better mental health outcomes, including lower levels of depression, anxiety, and stress.
Spiritual health is not necessarily tied to any particular religion or belief system.
You can find spiritual fulfilment in various ways, such as through nature, art, music, or community service. Maintaining spiritual health often involves regularly engaging in activities that bring peace, connection, and meaning to one's life.
In conclusion
There are no simple answers to help you maintain good overall hormone health since you’ll need an approach tailored to you. Although many good practices are relevant for all of us, as the six pillars above detail.
Although these are presented as six pillars, they operate together and aren’t separate silos - good spiritual health is also reflected in diet, sleep and stress management, as are the other pillars reflected in each pillar.
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About Gary Bridgeman
Gary is the owner of the Brussels Yoga Loft, along with his wife, Paula.
An experienced Yoga teacher, meditation teacher and breathwork teacher, Gary has extensive knowledge and experience in human behaviour change. And has supported people to change their lives and live with more purpose and fulfilment.