The Hormone Fix: Secrets to Balancing Progesterone, Testosterone, and Estrogen Naturally

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Red meat doesn't cause colon cancer.

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Eating red meat at 9 pm causes colon cancer because your body can't.

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So it's all about the time of day that your organs and systems want specific energies of food.

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You have to undo the pathological thinking that we've been taught to count calories, count fat grams, count this count that you can't.

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There's no counting.

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This is all has to do with the energetic charge needed by your body.

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Hi, I'm Linus Woods Mullins and I love to help women to vibe, to be more vibrant, intuitive, beautiful and empowered in their life.

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So come on, let's vibe.

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There are probably as many methods to the idea of releasing unwanted pounds and itches as there are people, but the reality is that there are some methods that work for everyone and there are some methods that might kind of disconnect with you when it comes to what you've always thought would work versus what really does work.

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And that's why I'm so glad to have with us Dr Sarah Doyle, who's going to be talking with us, in particular, about her method, the seven times method, the truth about food and your body that has never been told until now.

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Dr Sarah Doyle is a licensed physical therapist, a certified functional medicine practitioner, and she also is a diplomat for the American Clinical Board of Nutrition.

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So welcome us, dr Sarah Doyle, to the Vibe Living Podcast.

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It's wonderful to have you here today.

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Thank, you so much.

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I was looking forward to speaking to you and getting out to all your listeners.

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Fantastic.

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Now you know, our listeners are women, mostly between the ages of 45 and 55.

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In fact, I like to say I'm actually too old for my demographic.

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I hope to be growing the 60 plus club I'm 67.

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But either way it goes, I think this information is extremely important for any age when it comes to really understanding our relationship with food and how it functions in our body.

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So tell me, first of all, how you came to create the seven times method.

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Great, yes, thank you.

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So I'll give you a little background.

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I got sick from an antibiotic over 20 years ago and I was traveling and I got a urinary tract infection.

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I was traveling so I didn't go to a doctor.

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I went to got the Walmart special.

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You know, the azo.

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Cranberry pills that whatever those pills that turn your urine a different color didn't work.

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Berry pills that whatever those pills that turn your urine a different color didn't work went to my kidneys.

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I went to an urgent care and at that time the new greatest antibiotic was Cipro.

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Ciproflaxin it's a fluoroquinolone, along with like Levaquin.

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Those are like two antibiotics.

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Like Levaquin like that's what they use in the hospital before they use vancomycin just just really knocks everything out.

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So completely just, I was just 22 years old completely destroyed my microbiome and this is back before we really had the internet to access things.

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I mean, we had the internet, but not really.

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So I got really sick.

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I thought I had Crohn's disease.

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I didn't know what I had and I started reading books and taking tons of probiotics.

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I figured out that I just wiped out my microbiome with with the antibiotic, like I had thrush.

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I had chronic vaginal yeast infections and nothing was digesting.

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I was getting diarrhea all the time.

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It was like miserable.

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I had to actually take an FMLA leave of absence because of the antibiotic that I took and and it's if you actually look it up there's people who are wheelchair bound with like it's paralyzed them, like this is.

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They don't really use this antibiotic too frequently anymore.

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There's a lot of side effects tendon ruptures, namely but some people anyways.

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So I began my own quest and you know I got to where, like I knew what foods triggered me.

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I developed a whole bunch of food allergies, food sensitivities, and a lot of people have food allergies.

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I mean, like 20 years ago, I never went.

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If you go to dinner with a group of girlfriends now, there's nobody eats what's on the menu.

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Everybody's like well, but not this.

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Oh, I can't have that.

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Oh, I can't eat this.

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Like everybody at that, one person at the table can eat everything that's on the menu.

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Why is that Right?

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So that's on the menu.

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Why is that Right?

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So I was taking copious amounts of like digestive enzymes to help things digest and probiotics, trying to feed my microbiome.

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And in 2020, I went to Central America.

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I went for dentistry because I was in a car accident and I had fractured teeth and going to a biological dentist in the United States, they were quoting me like upwards of $30,000 for everything.

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Like that is insane.

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So I had a friend who was an expat in Central America and he's like, oh, I've come stay with me, no problem, I'll take care of you.

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My dentist is amazing.

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He's like all my friends are coming to stay with me to get dental work done.

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So I stayed with him and he's like I started studying for functional medicine at that time and he's like you got to meet this guy.

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You guys, my friend in town, you guys are talking about the same stuff.

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You guys will totally hit it off.

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So I made a friend and it turns out this friend is a liaison for a chronic medicine program in a remote area.

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So at 2020, they're in the 49th year of healing people using food as medicine and it's.

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I was like, okay, well, that's really interesting.

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So there's like 12 books and they're mostly in Spanish.

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So the first book was translated in English and I started studying that with him while I was there for the few weeks.

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And you know, I don't have the cures for cancer, I don't have that but I do have the basic timed eating protocols for disease prevention and I thought, well, you know, I'll give it a try.

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What's the worst thing that can happen?

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And I can tell you that historically, I used to eat a salad for dinner every night, cause I'm a woman, didn't want to get fat.

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And the guy tells me well, you probably have a difficult time getting to sleep, right, and I was like, oh yeah, I can't fall asleep before midnight unless I have a fever.

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He's like you shouldn't be eating salad at night.

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The type of energy that's too much kinetic energy.

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You should be eating that at lunchtime.

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I was like, okay, so I switched that around.

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And then you know, I was eating carbs at breakfast.

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That carb should be the last thing that you eat because they slow your diet, they slow your nervous system down, as we know.

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That's why we call things like Mac and cheese, we call it comfort, right?

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So eating oatmeal for breakfast and granola and if you want that, eat a small portion at dinner, make your breakfast your dinner.

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So just some basic things like that.

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Within two weeks of doing the diet I mean, keep in mind I took digestive enzymes like a double dose every meal for like 20 years.

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I didn't need another digestive enzyme.

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Haven't bought them since it's been four years.

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Probiotics yeah, I take some now.

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I take them before bed, but it's not like I needed them every time I ate, just to calm my stomach.

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So I was thought, wow, there's really something to this.

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I started implementing it with my coaching patients because I work with women who historically I worked just with women in perimenopause and menopause to help them get their hormones straight.

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Naturally, because, lord knows, this is a whole nother offshoot.

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But, lord knows, we go to the gynecologist with a question and their only answer is take birth control.

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Yeah, some kind of pharmaceutical yeah.

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And and that's only if they've gone to additional training, right?

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Because MDs only have one to two hours of OBGYN training.

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Even a gynecologist only has six to eight hours of menopause training, so your OBGYN is ill-equipped to help you deal with with your second puberty, but anyway.

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So I put the program, the 7X method, into the first week of my coaching group and women, you know, have a seven day reset with meal plans.

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There's there's a quiz in there that will help you decide which type of diet, which type, you'll be most compliant with, based on your preferences.

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There's two different seven day resets with meal plans and recipes.

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Half the book is recipes and my client said oh my God, I've lost a pant size this week or they would keep doing it.

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They would lose like five pounds in a week.

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All the inflammation, especially women who struggled with constipation.

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They have remarkable turnaround.

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So I started using that in my coaching program while we waited for the at home tests to arrive.

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I test hormones, brain chemistry and heavy metals, so these are all done with urine or finger prick.

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But yeah, so a lot of the women stayed with the 7x method throughout the whole program.

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And I start getting men to my social media.

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Guys are like what about us?

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We need help with testosterone.

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So I started integrating.

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So I used to have just a women's group, the up women tribe, and now I have the biohacking bootcamp, because I brought men in there too.

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We have co-ed groups so, and surprisingly, it works well.

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Like people are not.

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You know it's taboo to talk about sex, but especially I tend to have a lot of Christian conservatives.

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You know, talk about having sex and libido in church, you know.

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But it's an important, you know biomarker important.

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It's important biological function and I can tell you just from my experience of working with women, especially over 50 or so, that becomes a common complaint over time is that their lack of sex drive on their husband because of low testosterone.

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And then they're concerned about vaginal atrophy because they're not, you know.

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But the reality is that you know having sex and and all of that is good for you If you're meant to have it.

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It helps to balance your hormones and it's definitely good in terms of getting rid of stress and lowering your cortisol levels, all those things.

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It's a necessary evil.

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I tell my husband all the time you have to make sure your testosterone levels are right because you're not going to be putting my health in jeopardy.

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But it's a real deal and you know I was reading through.

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You know some of the things that you talk about and I think one of the things that my clients talk about all the time is the issue with unwanted weight gain right around the time when they're in the midst of menopause.

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And, of course, hormonal weight gain is different than the weight gain from overeating or other issues.

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So can you share with us a little bit about that?

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What's the difference and what kinds of recommendations do you make to your clients when it comes to that?

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Absolutely so.

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The 7X method is A good start when it comes to hormonally mediated weight gain.

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Most people, most doctors, most people they don't talk about the role of your adrenal glands and manufacturing your sex hormones.

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So one of the things I do that's different from any doctor is we do a five urine sample and what this does is you look at your, your morning cortisol levels compared, and then you take it every four hours until you go to bed.

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There's five samples.

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So when the lab gets these five samples, it also captures the metabolites for your sex hormones.

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Because your body, your body doesn't just people have no idea, right?

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People think, oh, you're just like constantly getting these hormones.

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No, your body secretes things in pulses.

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So when we get five samples, the lab can take a little bit of urine from each sample and put it in and get a good idea of what your baseline production is.

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So we look at cortisol.

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So cortisol I'll talk about the role of cortisol and then I'll talk about the role of estrogen.

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So number one your body.

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We're cavemen, right?

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Our body is wired to be prepared to run away from a tiger or it's prepared to relax with our family around a campfire.

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And when you are stuck in traffic late for an appointment, missing this, missing your, and you get angry.

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You activate the fight or flight mechanism and your body, really your brain, has no idea that you don't need to run anywhere, but the same mechanism takes place to prepare you to run from something.

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So your, your brain, talks to your pancreas, which talks to your liver, which converts stored glycogen into glucose and shunts it to your arms and legs.

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Well, if you're just sitting in traffic or you're angry about an email you got, or you, you know whatever, that glucose doesn't go back to the liver as stored glycogen, it gets deposited as a abdominal fat.

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So and this is primarily what men get you know, and this, this process will also stimulate insulin resistance and it's a big contributor to diabetes, right?

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So I always look at the health of the adrenal glands and cause.

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That's a contributor to having healthy blood sugar regulation.

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These things have to be checked before and they have to be in place before you can fix your sex hormones.

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So that's why the urine panel I do will give us a really good insight on the dysfunction.

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And then, especially if I have a woman and as a caveat, a woman in remission for breast cancer like one in eight women gets breast cancer right.

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So one out of eight women that I get in my group has had cancer and there are clinical studies that show long-term remission correlates to having a healthy diurnal cortisol pattern.

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That means they wake up 30 minutes later, they have this huge spike and then it drops during the day.

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Right, that's a healthy pattern.

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But I get some.

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I get some women who have like an absolute opposite pattern People who worked in the entertainment business or people who like to stay up at night.

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There's no, the whole night owl thing is a complete misnomer.

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You cannot fight the planetary rhythms, right?

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So you have to be getting up with sunrise.

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You can't be sleeping until nine o'clock in the morning, even on the weekends.

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It disrupts your rhythm.

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So, number one thing take care of your adrenals, because your adrenal glands, they don't just produce cortisol, they produce the catecholamines like norepinephrine, epinephrine, but they also produce these steroid hormones that are precursors to testosterone.

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Testosterone converts to estrogen.

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We have more testosterone in our body, like pound for pound, not that much, but you get what I mean.

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Have more testosterone in our body like pound for pound, not that much, but you get what I mean.

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Then we actually have estrogen.

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Just estrogen is more active.

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So you have to have your adrenal glands healthy to make these steroid precursors.

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Because if you don't have healthy adrenal glands and then you go into menopause, your body has no choice but to deposit fat in your abdomen because there's there's an enzyme in belly fat called aromatase, and aromatase will convert testosterone into estrogen.

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So if you don't have healthy adrenal glands, your body's going to make a little pooch and it is near impossible to get rid of it.

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You mentioned something about taking care of your adrenal glands.

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What can women do proactively to take care of their adrenal glands?

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I know one thing you said was to adjust our sleeping time in terms of getting up when the sun rises instead of sleeping in all the time.

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But what are some other things that can be done?

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Yeah, sleep is the number one thing and sleep, unfortunately, is one of the first things to get affected by low progesterone.

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You know your morning routine is going to affect your bedtime routine.

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So I try to tell women get up and get outside.

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Even if you just sit on your balcony and have your coffee with 10 minutes of sunlight in your eyes, that's better.

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Yes, I just had a guest on not too long ago talking about sunlight in the eyes and I had heard that before.

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But and I'm up very early, I get up every morning around 4.30 or so, so I'm always up when the sun rises, but not necessarily looking into the sun for, you know, about 10 minutes or so, or looking into the sun when the sun goes down.

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I wasn't thinking about that, but I have been doing it the last three weeks just recently I learned about this last three weeks or so and I can see a difference in my energy levels during the day and my circadian rhythms, I think, have been reset too, because I'm having a deeper sleep.

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I'm still getting up at the same times, but my sleep is better, but I have seen some incremental changes.

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It's amazing.

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Why is that?

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Why does looking into the sunlight make a difference?

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My book 7x Method gets into detail on the science of that.

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You have receptors in the retina of your eyes when you open your eyes, so this turns off the pineal gland production of melatonin right?

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So your body has melatonin produced by your pineal gland that's your sleep hormone and then, oppositionally, it has the cortisol production by your adrenal glands right, so they're not being produced at the same time, ideally, unless you're doing a lot of blue light, you're really stressed out, you're waking up and you're having an abnormal cortisol push at night.

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So the there's something called a super kids net cosmetic nucleus and SEN it's.

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It's like a little hub behind your optic nerves and your eyes crisscross and over around that area.

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It's a little knob and so you have your main circadian rhythm, your sleep-wake cycle, and that sets the circadian rhythm of all your organs and systems.

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So we are just starting to learn this in Western culture that 2017 Nobel Prize for Medicine and physiology was awarded to three scientists who discovered that we have peripheral clock genes and all of our cells and we have.

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We make melatonin in all ourselves.

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Like we, our whole body is designed to respond to the planetary influence of the sun and the moon, and so your organs.

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So in the sevenX method there's seven different food groups that correspond to seven different times that correspond to seven different groups of organs and systems that tend to rest.

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So our organs and systems take turns, resting and peaking in activity.

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So when you have the ideal circadian rhythm, those organs and systems are starting to go back to the way they're supposed to.

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When you mess with yourself, when you stay up past midnight on the weekend, you're affecting every organ, everything in your body.

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So, for example, the first food group in the 7X method is the purple group, that's from 7 to 9 AM and your body.

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This nourishes your pineal gland, which just gets off its work shift right Cause it stops producing melatonin.

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It stops your pituitary gland.

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Your pituitary gland never really stops, but it has like, just like your heart never stops, but it has times where it works harder and less hard.

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So that and then also nourishes your DNA.

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And foods in this group are like dark berries, cacao, like real chocolate, not like Nestle, processed anything and coffee, tea, or you can skip this meal If you get sunlight in your eyes.

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All of these things will nourish that group of systems.

00:18:45.530 --> 00:18:55.711
The next food group is the blue group, that's from nine to 11 AM and this is your your eyes, your thyroid and your hyaluronic acid production, like hello aging.

00:18:55.711 --> 00:18:58.949
So the foods in this group are all water bearing fruits.

00:18:58.949 --> 00:19:02.036
So you have a little apple or a piece of fruit at this time.

00:19:02.036 --> 00:19:10.887
And that makes sense because we know that the thyroid pumps out T4 overnight and it takes a little rest between 10am and 4pm.

00:19:10.887 --> 00:19:14.817
So women who have hypothyroidism may feel more fatigued.

00:19:14.917 --> 00:19:22.750
That's when they want to have a nap, especially if it's like subclinical and their doctor's not picking it up on blood work.

00:19:22.750 --> 00:19:25.916
But you know, maybe their body temperature is only like 97 degrees and it's not.

00:19:25.916 --> 00:19:29.891
Their TSH and T4 isn't bad enough to get a prescription drug yet.

00:19:29.891 --> 00:19:33.689
So they're like oh, you're fine, but you're not fine.

00:19:33.689 --> 00:19:39.829
So you know, if you have disrupted circadian rhythms you can't have a okay functioning organ.

00:19:39.911 --> 00:19:42.777
So this repeats we have a green group around noon.

00:19:42.777 --> 00:19:48.115
That's when you eat your salads, this is when you nourish your sexual organs, your other sensory organs.

00:19:48.115 --> 00:19:54.894
This is the time of day where the green light frequency is the most predominant in the sky from the sun.

00:19:54.894 --> 00:20:01.614
So it all coordinates and so they they use a spectrophotometer, which is a measure, as a tool.

00:20:01.614 --> 00:20:04.368
It's commonly used in the food industry, pharmaceutical industry.

00:20:04.368 --> 00:20:05.030
You can measure.

00:20:05.030 --> 00:20:12.534
It's like a spectrophotometer can measure the difference between Italian olive oil and Spanish olive oil wines.

00:20:12.534 --> 00:20:20.035
When you look at your meat that you buy from the store, it can tell that's how you get the 80, 20 ground beef versus the 10, 90.

00:20:20.635 --> 00:20:31.146
They use spectrophotometry all the time, so they use this technology to measure the energy of food as it corresponds to the circadian rhythm of your organs and systems.

00:20:31.146 --> 00:20:36.375
So the eating in the 7X method you don't have to eat seven times a day.

00:20:36.375 --> 00:20:48.854
I mean, if you, if you have in the seven day reset, I have a meal plan for seven times a day and you can use juices like fresh pressed juices, not like tropical garbage juices made by Pepsi company.

00:20:48.854 --> 00:20:54.943
Real food, even if it's just like one of those little like shots that are fine.

00:20:54.943 --> 00:21:00.891
You're getting that like like in the afternoon is the non green vegetables.

00:21:00.891 --> 00:21:03.815
Like you can do a little carrot ginger shot.

00:21:03.815 --> 00:21:05.135
That's perfect Right.

00:21:06.501 --> 00:21:15.122
So the late afternoon, 12 o'clock, salads and stuff, so like maybe um like two, three o'clock or something like that.

00:21:15.623 --> 00:21:15.824
Yeah.

00:21:15.824 --> 00:21:17.347
One to 3.00 PM is the red group.

00:21:17.347 --> 00:21:19.901
This is when you eat red meats, red meat.

00:21:19.901 --> 00:21:22.105
Red meat doesn't cause colon cancer.

00:21:22.105 --> 00:21:25.554
Eating red meat at 9 pm causes colon cancer because your body can't.

00:21:25.554 --> 00:21:30.753
So it's all about the time of day that your organs and systems want specific energies of food.

00:21:30.753 --> 00:21:38.642
You have to undo the pathological thinking that we've been taught to count calories, count fat grams, count this, count that you can't.

00:21:38.642 --> 00:21:40.327
There's no counting.

00:21:40.327 --> 00:21:43.911
This is all has to do with the energetic charge needed by your body.

00:21:43.911 --> 00:21:45.182
There's no portion sizes.

00:21:45.182 --> 00:21:50.865
Obviously, if you eat too much of anything, you're stressing your body, you're inflaming your body and you're going to gain weight.

00:21:50.865 --> 00:21:55.244
But this does recalibrate your metabolic systems and it sheds inflammation.

00:21:55.244 --> 00:22:00.340
So by doing this you can help your sleep rhythm, but no.

00:22:00.800 --> 00:22:11.445
I think that this is fascinating because, first of all and I agree with everything you're saying first of all, people you know, like I mentioned earlier, do all these different things and they don't get results.

00:22:11.445 --> 00:22:22.574
But one of the reasons why this kind of method will get you the results that you need is because it's in conjunction with the other intrinsics that influence how we feel and how we live.

00:22:22.574 --> 00:22:36.269
Very rarely do we take into consideration nature and the sun and all those other outer peripherals, because we're thinking well, that doesn't have anything to do with me, but it has everything to do with you, that correlation with our environment and our bodies.

00:22:36.269 --> 00:22:38.859
That's why I think your method is just so awesome.

00:22:38.859 --> 00:22:40.203
This is just fascinating.

00:22:40.203 --> 00:22:41.586
Now I know you have a book.

00:22:41.586 --> 00:22:42.589
What's the name of your book?

00:22:42.589 --> 00:22:43.973
Awesome, this is just fascinating.

00:22:44.013 --> 00:22:45.617
Now I know you have a book.

00:22:45.617 --> 00:22:46.299
What's the name of your book?

00:22:46.299 --> 00:22:50.281
It's 7X Method.

00:22:50.281 --> 00:22:50.864
That's the thin formula.

00:22:50.864 --> 00:22:52.691
I wrote that when I just started the coaching program, before I was introduced.

00:22:52.691 --> 00:22:55.420
I wrote both of these before chat GPT, FYI, it's like I actually wrote it.

00:22:55.420 --> 00:22:58.829
The thin formula is thyroid hormones, intercourse and nutrition.

00:22:58.829 --> 00:23:00.925
It's a quick, it's $5 on Amazon.

00:23:00.925 --> 00:23:02.816
And then this other one, 7X Method.

00:23:02.816 --> 00:23:05.124
That's available anywhere books are sold.

00:23:05.443 --> 00:23:06.767
I self-published that one.

00:23:06.767 --> 00:23:10.041
I'm not a publisher, but so I learned my lesson.

00:23:10.041 --> 00:23:15.336
I put in the 20 grand, I hired an editor, I headed a book cover.

00:23:15.336 --> 00:23:16.961
I'm distributed by Simon and Schuster.

00:23:16.961 --> 00:23:18.384
I did the sound booth thing.

00:23:18.384 --> 00:23:22.191
So you can get it in Audible, you can get it in Kib cable and you can get it in paperback.

00:23:22.191 --> 00:23:24.055
And then I have the new version.

00:23:24.259 --> 00:23:25.505
I have a lot of Jewish people.

00:23:25.505 --> 00:23:37.226
I'm in Miami beach, so we have a lot of Russian Jewish people and there's a they they do a lot of eating in their celebrations, and so I you know some of my female clients.

00:23:37.226 --> 00:23:38.429
You know that there's.

00:23:38.429 --> 00:23:42.291
You know we want to try to help that Jewish community.

00:23:42.291 --> 00:23:46.467
We always want to help our communities and our people, but so there's like a gluten free challah bread.

00:23:46.467 --> 00:23:54.598
And then there's also I have a juice manufacturer here in Miami Beach who tailored a juice cleanse towards that.

00:23:54.598 --> 00:23:58.470
Otherwise, I was just picking random companies, whatever was on sale on Amazon.

00:23:58.470 --> 00:24:08.499
I'm like well, juice is usually shipped to you frozen or whatever, but so the newer, the second version has the upgraded details of that, but I wanted to touch upon.

00:24:08.499 --> 00:24:11.044
You asked about abdominal weight gain.

00:24:12.046 --> 00:24:21.169
It's really important I'd be remiss if I didn't talk about this is that even if you're eating the 7X method and you're exercising, you may still gain weight.

00:24:21.169 --> 00:24:21.930
And why is that?

00:24:21.930 --> 00:24:24.674
Well, when your estrogen drops, you start.

00:24:24.674 --> 00:24:31.563
Estrogen isn't just about sex, it's about protecting the endothelial lining of all your blood vessels.

00:24:31.563 --> 00:24:50.573
So that's like the little delicate inside, is like less than tissue paper thickness right inside all of your blood vessels, and it's not something you can measure in a traditional hospital, like calcium, like calcium store score, where they, like you know, do the chest x-ray and give you tells that checks for the big vessels.

00:24:50.573 --> 00:24:54.426
There's a doctor from Netherlands.

00:24:54.426 --> 00:24:59.126
He has a device called a glyco check which will go under the tongue and check the microvasculature.

00:24:59.126 --> 00:25:02.358
So there's, europe is a little bit ahead of us in this.

00:25:02.358 --> 00:25:03.962
We don't really have this in the United States.

00:25:03.962 --> 00:25:17.929
But the important, the point I'm making, is that when your estrogen drops the and this goes for men too when testosterone and estrogen drop in men, the microvasculature starts to develop plaques.

00:25:17.929 --> 00:25:32.550
That's when, with everything, if a woman eats the 7X method and exercises every morning, she may still have this issue, because the drop in estrogen will start to cause increased triglycerides and that's where you start getting atherosclerosis and you get it in these micro vessels.

00:25:33.340 --> 00:25:36.570
There are a couple of supplements in my program that I use.

00:25:36.570 --> 00:25:47.599
I work with a specific supplement company, so there are a couple of supplements we can do that are undergoing trials, research trials right now, to reverse some of this small blood vessel damage.

00:25:47.599 --> 00:25:48.583
And why is this important?

00:25:48.583 --> 00:25:53.002
Because one out of four men and one out of five women will die of cardiovascular disease.

00:25:53.002 --> 00:25:54.246
That's a heart attack, that's a stroke.

00:25:54.246 --> 00:25:56.842
Most of the research is done on men.

00:25:56.842 --> 00:26:16.104
So we know, oh, heart attack, pain in the left jaw, pain in the left arm, like, or whatever that the symptoms aren't the same for a woman, she just may have heartburn and she doesn't know the difference, and so so women tend to die of these.

00:26:16.124 --> 00:26:21.063
And and I worked in trauma ICU, neuro ICU- and let me tell you, a stroke ain't pretty, no, and actually a lot of people don't realize that heart disease actually is the number one killer for women.

00:26:21.063 --> 00:26:23.026
It's not breast cancer, it's heart disease.

00:26:23.026 --> 00:26:26.871
Realize that heart disease actually is the number one killer for women.

00:26:26.871 --> 00:26:27.992
It's not breast cancer, it's heart disease.

00:26:27.992 --> 00:26:37.653
We have so much misinformation out there or not necessarily misinformation, but the wrong kind of information for what it is that we're trying to do, and you're so right about what's going on viscerally with our stomach area.

00:26:37.653 --> 00:26:44.270
Now there's a question I saw on your pod match, where I found you, and I didn't know the answer to this.

00:26:44.270 --> 00:26:52.026
I'm fascinated by it because I happen to be I was a dancer in my other life and I still stay in shape and dance and do all kinds of things, but yeah.

00:26:52.026 --> 00:26:57.563
But it says, uh, does it matter what time of day or what type of exercise I do?

00:26:57.563 --> 00:27:00.705
And I would love to hear the answer to that and I would love to hear the answer to that?

00:27:01.366 --> 00:27:03.188
Yes, absolutely, it sure does.

00:27:03.188 --> 00:27:08.973
So that would goes back to the circadian rhythm and the cortisol.

00:27:08.973 --> 00:27:11.196
So you have a diurnal pattern.

00:27:11.196 --> 00:27:16.523
You can you can look on Google images for diurnal cortisol output.

00:27:16.523 --> 00:27:19.009
It should be 20 times higher in the morning than it is before bed.

00:27:19.009 --> 00:27:20.031
Yes, that's true.

00:27:20.031 --> 00:27:23.888
So there is good stress and bad stress.

00:27:23.888 --> 00:27:25.071
Exercise is good stress.

00:27:25.071 --> 00:27:33.511
So if you're going to do an aggressive exercise like orange theory, right, where everybody's competing to get their heart rate, whoever wants to blast their heart rate on the screen, right.

00:27:33.511 --> 00:27:35.690
So something like that should be done in the morning.

00:27:35.690 --> 00:27:38.121
I don't recommend doing that after dinner.

00:27:38.121 --> 00:27:41.288
Or something like CrossFit, doing that seven, eight o'clock at night.

00:27:41.288 --> 00:27:43.573
So this is what that does, is it?

00:27:43.573 --> 00:27:50.422
Not only it causes a cortisol burst at night, when we don't want it, but that will also decrease your ability to achieve deep sleep.

00:27:50.422 --> 00:27:52.527
So you have back to sleep.

00:27:52.527 --> 00:27:54.550
That's the most powerful drug you have.

00:27:54.932 --> 00:27:58.605
Sleep is divided yeah, it's nice.

00:27:58.605 --> 00:28:01.971
So we have 90 minute sleep cycles and in these sleep cycles we have four phases.

00:28:01.971 --> 00:28:03.401
The first two phases are light sleep, then we have deep sleep and then we have 90 minute sleep cycles and in these sleep cycles we have four phases.

00:28:03.401 --> 00:28:05.519
The first two phases are light sleep, then we have deep sleep and then we have REM sleep.

00:28:05.519 --> 00:28:10.951
So deep sleep is when you're repairing and REM is when you're forming memories, right.

00:28:10.951 --> 00:28:11.953
So the rapid eye movement.

00:28:11.953 --> 00:28:14.709
So you go through these four phases of sleep every 90 minutes.

00:28:15.440 --> 00:28:32.692
And when you exercise before bed aggressively, like, go ahead, take a walk after dinner, do Pilates, do yoga, something, chill, but don't do something that's going to max heart rate because you're going to rob yourself or your body's ability to repair and you're going to not, you're going to miss that deep sleep cycle.

00:28:32.692 --> 00:28:35.566
So, yeah, it does matter what you do.

00:28:35.566 --> 00:28:37.912
If you're going to be aggressive, do it in the morning.

00:28:37.912 --> 00:28:41.151
Don't screw yourself over to where you can't even repair.

00:28:41.151 --> 00:28:43.440
You know I and I started doing that.

00:28:43.440 --> 00:28:54.613
Like I, I live in Miami beach and I have some neighbors that are personal trainers in their thirties I'm well over 10 years older than them and I'm like I'm going to go rollerblading.

00:28:54.613 --> 00:29:00.804
We have this thing called hot girl skate where we get our rollerblades and sometimes we weren't leaving till like nine o'clock at night.

00:29:00.804 --> 00:29:04.211
I'm like, oh my God, it totally wrecked my sleep.

00:29:04.211 --> 00:29:08.330
I did it for about a week and I was like I know I didn't do that, but you know what.

00:29:08.539 --> 00:29:14.567
Talking to you, dr Sarah, I think I have passed most of what you're talking about pretty well.

00:29:14.567 --> 00:29:16.192
I do a lot of these things already.

00:29:16.192 --> 00:29:34.212
I am definitely an early riser have been, you know, when I was before I had kids, but after I had children they're very close together so and I was breastfeeding until the majority of them were well over 18 months, so I was up early all the time anyway and my body just stayed that way.

00:29:34.212 --> 00:29:46.790
So I get up at 4.30 in the morning and there's a few things I wanted to share with you and I want to share with the audience that I learned because, first of all, I got into all of this doing what I do now, because I had an anxiety disorder.

00:29:46.790 --> 00:30:00.648
I was diagnosed with an anxiety disorder and I started doing more and more research about what could be causing it and adultically I knew part of it was from post-traumatic stress, because of how I found out about my mom who was hit by a fire truck on the way to work.

00:30:00.648 --> 00:30:04.023
It was very traumatic but I went to therapy.

00:30:04.023 --> 00:30:09.482
But the idea of my having PTSD and maybe that's the reason why I had anxiety was never addressed.

00:30:09.923 --> 00:30:15.403
It was 20 years later, when I was like about 51 where I hit the wall.

00:30:15.403 --> 00:30:17.518
One morning I woke up and I was crying.

00:30:17.518 --> 00:30:18.402
I couldn't figure out why.

00:30:18.402 --> 00:30:20.728
I decided to take a uh some time off.

00:30:20.728 --> 00:30:21.609
I took a sabbatical.

00:30:21.609 --> 00:30:29.821
I happened to have worked for a um HMO in human resources, in charge of recruitment, and during that time, of course, I saw the doctor.

00:30:29.821 --> 00:30:32.910
They want to put me on pharmaceuticals for this symptoms.

00:30:32.910 --> 00:30:33.881
I said you know what?

00:30:33.881 --> 00:30:41.193
I got to peel back the layers and get to the causes, and so over time, with reading and studying everything else, I learned a lot of things.

00:30:41.193 --> 00:31:00.342
I learned about the fact that I probably did have PTSD, but I also learned about the cortisol levels and I was right in the middle perhaps, although it seems like it never ends menopause at the time, and I found out much later that part of what I had was menopausal anxiety based upon the cortisol levels.

00:31:00.342 --> 00:31:13.989
Then I learned over time that one of the things you don't want to do if you're struggling with high cortisol levels which almost everybody does women, especially menopausal women when they wake up first thing in the morning, your cortisol levels are super high.

00:31:14.690 --> 00:31:17.867
So I started first of all not drinking coffee first thing in the morning.

00:31:17.867 --> 00:31:19.507
I gave myself at least a couple of hours.

00:31:19.507 --> 00:31:26.846
I would get outside, look into the sunlight, do my exercises and my walking and kind of stay moving for the first couple of hours of the day.

00:31:26.846 --> 00:31:28.724
A lot of people say how can you move for two hours?

00:31:28.724 --> 00:31:29.627
You don't even think about it.

00:31:29.627 --> 00:31:34.028
I'm doing my exercise, do the dishes, do all these different things.

00:31:34.028 --> 00:31:48.228
To stay up and just became a part of my regime and over time the anxiety stopped and I got rid of the medication and I also decided after the end of that year not to go back to my job.

00:31:48.228 --> 00:31:49.170
And the rest is history.

00:31:49.170 --> 00:31:52.825
17 years later, here I am still in the wellness industry.

00:31:52.825 --> 00:31:58.348
So I was so glad to hear you say some of those things because it's like, yes, because those are some of the things that work for me.

00:31:59.099 --> 00:31:59.741
Yeah, absolutely.

00:31:59.741 --> 00:32:01.426
That happens a lot when people read my book.

00:32:01.426 --> 00:32:02.931
That's what they intuitively know.

00:32:02.931 --> 00:32:06.891
And and I just put science to it yes, yeah, you know that could be.

00:32:06.891 --> 00:32:17.095
Also there's a drop in progesterone, that that progesterone is calming and it stimulates the parasympathetic nervous system, so and it interacts with GABA in your brain.

00:32:17.095 --> 00:32:18.942
So that is a.

00:32:18.942 --> 00:32:25.064
That is usually the first thing to dip before estrogen dips, progesterone takes a dip and that's in the perimenopausal years.

00:32:25.064 --> 00:32:32.251
And it's also two things Alzheimer's affects one out of six Americans, but it has doubled the rate on women.

00:32:32.251 --> 00:32:33.435
Why is that so what?

00:32:33.517 --> 00:32:37.189
I started listening to this researcher out of Cornell.

00:32:37.189 --> 00:32:41.611
She used to just study simply Alzheimer's and then she started studying Alzheimer's with menopause.

00:32:41.611 --> 00:32:47.133
So one thing exercise is probably the best thing you can do for Alzheimer's prevention.

00:32:47.133 --> 00:32:52.115
And number two, make sure you start testing your hormones in your forties.

00:32:52.115 --> 00:32:59.345
If you go to your doctor or you find a functional medicine doctor like me, where, if you don't have time, I get it, I can do.

00:32:59.345 --> 00:33:01.670
I can order you an at-home urine test.

00:33:01.670 --> 00:33:02.211
You do it.

00:33:02.211 --> 00:33:07.472
I took the damn thing with me in my purse and I was peeing in the public bathroom at the clubhouse.

00:33:07.472 --> 00:33:11.061
Nobody knows, nobody cares.

00:33:11.061 --> 00:33:16.368
You can throw it in your refrigerator for up to a week until you can get to UPS to drop it off no big deal.

00:33:16.368 --> 00:33:18.992
So I'm happy to help women that way.

00:33:18.992 --> 00:33:32.241
But it's critical to keep an eye on it, because what this researcher is finding out and she's in the middle of a huge case or clinical study right now is that the amyloid plaques characteristic of Alzheimer's start laying down for women in perimenopause when she starts skipping cycles.

00:33:32.241 --> 00:33:34.747
So it's really critical.

00:33:34.787 --> 00:33:38.842
I'm trying to get to as many women as I can in their forties and early fifties.

00:33:38.842 --> 00:33:45.990
By the time I get to the sixties, I can help them feel better, but I can't really reverse the damage done to their blood vessels.

00:33:45.990 --> 00:33:52.240
I can't, and that goes for the blood vessels in your brain, cardiovascular disease, cardiovascular disease in your heart and in your brain.

00:33:52.240 --> 00:33:54.786
So I can't reverse the damage done.

00:33:54.786 --> 00:33:55.287
But so when?

00:33:55.287 --> 00:34:01.890
If we can get to people earlier and have them start keeping hormones, we can do it with natural substances.

00:34:01.890 --> 00:34:03.012
You don't need big pharma.

00:34:03.012 --> 00:34:03.381
I can.

00:34:03.381 --> 00:34:05.405
I can teach you how to take tests at home.

00:34:05.405 --> 00:34:13.032
I can teach you how to which herbs to use, where to order them, get good quality ones, pharmaceutical grade, nutraceuticals, and you can.

00:34:13.480 --> 00:34:16.094
You know, I've got my mother in her seventies and she's doing.

00:34:16.094 --> 00:34:17.159
She's doing fine.

00:34:17.159 --> 00:34:18.963
She did not do well with BHRT.

00:34:18.963 --> 00:34:21.710
She's got sick, her boobs got big, she got fat.

00:34:21.710 --> 00:34:23.262
She was like, ah, get me off of this.

00:34:23.262 --> 00:34:24.885
We had a detox for six months.

00:34:24.885 --> 00:34:28.753
So some people do okay on BHRT, some people don't.

00:34:28.753 --> 00:34:30.945
So there's options, but it's just.

00:34:30.945 --> 00:34:32.728
I want to get that message out.

00:34:32.728 --> 00:34:34.313
Do not procrastinate.

00:34:37.119 --> 00:34:37.621
Yeah, that is so important.

00:34:37.621 --> 00:34:54.143
We got to have you back to talk about the Alzheimer's and all of that, because I have quite a few followers that are in their forties and and actually I've noticed when I was looking at my stats now that people like about 35 and up are now starting to, because they're trying to figure out how can I get to where you're at.

00:34:54.143 --> 00:35:00.266
Because people look at me at 67 and say, well, you don't look 67, but there's all kinds of reasons why, and some of it's genetics.

00:35:00.266 --> 00:35:09.402
But had I stayed in the job, that I have the stress and the lack of sleep and I was doing all kinds of things with my body because I was still dancing.

00:35:09.402 --> 00:35:17.648
Nutritionally, I knew nutrition, but I wasn't always implementing it, so it was just a perfect storm for me to go crazy that morning when I woke up.

00:35:17.648 --> 00:35:26.168
But making making the decision to try to make incremental lifestyle changes over time is the reason why I look the way I look right now.

00:35:26.168 --> 00:35:29.204
It's something that you have to set as a priority.

00:35:29.204 --> 00:35:31.829
You know and I just love what you're doing.

00:35:31.829 --> 00:35:35.284
Thank you so much for the information that you're sharing in the world.

00:35:35.284 --> 00:35:37.409
I want everybody that's listening right now.

00:35:37.429 --> 00:35:42.065
Okay, vibers, take a look at the show page and all the links to Dr Sarah are there.

00:35:42.065 --> 00:35:46.626
Okay for you to get in touch with her to do a 30-minute consult.

00:35:46.626 --> 00:35:49.228
I'm putting all the links there for you to check her out.

00:35:49.228 --> 00:35:54.512
I also have her YouTube channel so you can take a look, and also her other social media.

00:35:54.512 --> 00:36:03.175
This is someone you want to know and talk with because, as a functional practitioner, there's so many things that they cover that the doctors, for whatever reason, don't.

00:36:03.175 --> 00:36:06.045
And I'm not anti-AMA Somebody told me I was anti-AMA.

00:36:06.045 --> 00:36:07.945
No, I'm just aware.

00:36:07.945 --> 00:36:09.108
You just need help.

00:36:09.699 --> 00:36:13.664
I also offer your listeners a $2,000 off my coaching program.

00:36:13.664 --> 00:36:15.146
I saw that, yeah, off my coaching program.

00:36:15.146 --> 00:36:22.775
Yeah, the passcode for that is V I B E 2, 0, 0, 0, 0, vibe 2000.

00:36:22.775 --> 00:36:29.574
And then you can always just reach out to me if you don't want to order directly from the website, because it's a big purchase.

00:36:29.574 --> 00:36:30.639
It's three grand, but it covers you for the whole.

00:36:30.639 --> 00:36:41.449
My patients get a way better success because you have 24 seven access to me on the WhatsApp channel, especially if you're trying to work with a psychological illness or trying to get off.

00:36:41.449 --> 00:36:45.166
Sometimes, like long-term use of Prozac will affect your progesterone.

00:36:45.166 --> 00:36:48.101
So sometimes we get people off of some of these pharmaceuticals.

00:36:48.101 --> 00:36:48.864
And it's achievable.

00:36:48.864 --> 00:36:49.405
We can do it.

00:36:49.405 --> 00:36:52.802
Naturally, we can talk about brain health in the in the next podcast.

00:36:52.802 --> 00:36:57.780
But yeah, so I know at times are tough, right, our economies are tough.

00:36:57.780 --> 00:36:59.445
We just want to help people.

00:37:00.067 --> 00:37:08.126
But you know I look at it this way, dr Sarah you either pay for it on the front end or the back end, but guaranteed you're going to pay for it on the back end and on the back end.

00:37:08.126 --> 00:37:15.710
Maybe you're thinking that's not my problem, but your family's left with all of the expenses as a result of you not being proactive and taking good care of yourself.

00:37:15.710 --> 00:37:18.815
So thank you so much for coming on the Vibe Living Podcast.

00:37:18.815 --> 00:37:20.262
It's been wonderful having you here today.

00:37:20.744 --> 00:37:23.349
My pleasure, take care, thank you.

00:37:24.012 --> 00:37:26.789
Thank you and everybody, thanks so much for listening.

00:37:26.789 --> 00:37:32.650
I love the fact that you're here and thank you for making us one of the top 10% podcasts in the world.

00:37:32.650 --> 00:37:34.567
Let's continue to listen, continue to share.

00:37:34.567 --> 00:37:41.289
This was an important podcast, and so, in the world, let's continue to listen, continue to share.

00:37:41.289 --> 00:37:41.768
This was an important podcast, and so are all the other ones.

00:37:41.768 --> 00:37:44.911
Such great information that's going to help you, to vibe, to be more vibrant, intuitive, beautiful and empowered in midlife.

00:37:44.911 --> 00:37:46.913
Thanks everyone for listening and don't forget to vibe.

00:37:46.913 --> 00:37:47.695
Bye-bye everybody.

00:37:47.695 --> 00:38:10.150
Thanks for listening to the vibe living podcast and don't forget to subscribe, like and comment and share this podcast.

00:38:10.150 --> 00:38:11.496
Have a fantastic day and don't forget the vibe.

00:38:11.496 --> 00:38:12.438
Bye, bye, everybody.