In this episode 47 protocols
▶ 22:42 Regular Exercise Behaviors “It's not a perfect correlation, but the healthier you are, so anti-inflammatory diet, Mediterranean Indian-esque, Allison Diet-esque, you know, nutrition pattern, regular exercise, good sleep habits, you know, all the pillars of health. The healthier you are when you hit perimenopause, the better the course is going to be for you.” ▷ 22:42 Good Sleep Habits Behaviors “It's not a perfect correlation, but the healthier you are, so anti-inflammatory diet, Mediterranean Indian-esque, Allison Diet-esque, you know, nutrition pattern, regular exercise, good sleep habits, you know, all the pillars of health. The healthier you are when you hit perimenopause, the better the course is going to be for you.” ▷ 22:42 Anti-Inflammatory Diet Diet “It's not a perfect correlation, but the healthier you are, so anti-inflammatory diet, Mediterranean Indian-esque, Allison Diet-esque, you know, nutrition pattern, regular exercise, good sleep habits, you know, all the pillars of health. The healthier you are when you hit perimenopause, the better the course is going to be for you.” ▷ 23:03 Avoid Smoking Behaviors “So we have kind of a genetic predetermined age of when you're going to lose all your eggs, but we can speed that up. So if you smoke, you're going to go through menopause sooner than your twin would have if she didn't smoke, okay?” ▷ 46:20 Fiber Diet “So fiber, we are not getting enough fiber in our diet. In the Western diet, I think it's most women are getting 10 to 12 grams per day, and we need at least 25. And the health benefits tend to max out around 30, 32 grams per day.” ▷ 46:54 Colorful Plant Foods Diet “And then anthocyanins, you know, just find things that crunch that are and get as many colors as you can, you know, green, red, purple, yellow, every color represents a phytochemical that is going to be good for you in different areas of your body and try to keep it as varied as possible.” ▷ 47:12 Protein Diet “We're not getting enough protein. And I have to thank Dr. Gabrielle Lyon, you know, really helping me focus in on that.” ▷ 51:15 Start Protein Habits in Perimenopause Behaviors “So starting those habits in PERI, just getting that laid down and getting those habits laid down are going to set you up for a much better postmenopause, a much healthier postmenopause.” ▷ 52:05 Ask Female Relatives About Menopause Timing Behaviors “I always ask, and there is a, you know, the latest data that looked at it, genetics is the biggest factor that determines when you're going to go through menopause. So knowing when your mothers, your aunts, you know, went through and if there were any medical conditions associated with that is huge.” ▷ 52:55 MRI Tools “So gold, you know, of course, the gold standard is a DEXA or even an MRI, but no one can afford that.” ▷ 52:55 DEXA Scan Tools “So gold, you know, of course, the gold standard is a DEXA or even an MRI, but no one can afford that.” ▷ 53:01 InBody Scanner Tools “So we have, like what I have in my office is the in-body scanner. So it's electrical impedance scanner, and it's pretty good.” ▷ 53:15 Track Waist-to-Hip Ratio Behaviors “But you can use the waist tip ratio. And so the waist tip ratio is a better measure of your risk of metabolic health than your weight or your BMI.” ▷ 53:25 Tape Measure Tools “So it's so simple. You take a tape measure and a calculator. You can do it in your head.” ▷ 53:25 Calculator Tools “So it's so simple. You take a tape measure and a calculator. You can do it in your head.” ▷ 57:10 Fermented Foods Diet “my understanding is that getting enough fiber and low sugar fermented foods can also support the gut microbiome. Things like sauerkraut, kimchi, kefir, miso.” ▷ 1:01:16 Intermittent Fasting Behaviors “So time-restricted feeding. Yeah, so he was basically doing 16-8, you know, and very scheduled intermittent fasting. And so that was something I was coaching my followers about, consider this, try this, this might be something to help lower inflammation.” ▷ 1:01:53 Spread Protein Intake Throughout the Day Behaviors “talking about breaking up protein intake into nuggets throughout the day. Because most women have very little protein with breakfast... and then kind of stack their protein at night.” ▷ 1:02:12 Distribute Protein Across the Day Diet “Because most women have very little protein with breakfast, maybe wheat gluten in their toast, and then have a little bit at lunch and then kind of stack their protein at night.” ▷ 1:02:25 Balanced Meals With Protein, Healthy Fat, and Healthy Carbohydrate Diet “what I was teaching in Galveston Diet was you need to have a healthy fat, a good healthy carb, and a protein with every meal and snack that you eat.” ▷ 1:03:19 Resistance Training Behaviors “Now. Three days a week. Three days a week. Three to four days a week. Yeah. I'm resistance training. Much less cardio.” ▷ 1:04:23 Hire a Personal Trainer Behaviors “I hire one to help me develop a program so that I don't hurt myself and that I can get stronger, you know, progressive loads.” ▷ 1:08:07 Hormone Replacement Therapy Behaviors “The absolute gold standard is hormone therapy, is like giving your body back the estrogen, which will get your serotonin levels back to where they were and leave that thermoregulatory center alone.” ▷ 1:08:07 Estrogen Therapy Supplements “The absolute gold standard is hormone therapy, is like giving your body back the estrogen, which will get your serotonin levels back to where they were and leave that thermoregulatory center alone.” ▷ 1:33:09 Testosterone Supplements “We know it works for hypoactive sexual desire disorder, what your followers would call libido. So we think we know it helps.” ▷ 1:33:37 DHEA Supplements “So there, you know, DHEA there a great vaginal preparation for DHEA called Intrarosa. And then the receptors there will start converting it into both testosterone and Estradiol” ▷ 1:35:24 Topical Estriol Face Cream Supplements “I have a formulation for my face as well. So it's a cream? A cream that I put on my face, it's estriol. And so there's some decent studies with estriol, but we lose 30% of our collagen.” ▷ 1:35:57 Vaginal Estrogen Supplements “everyone can use vaginal estrogen and they should. And I'll tell you why.” ▷ 1:42:15 Cognitive Behavioral Therapy Behaviors “outside of cognitive behavioral therapy, which can be helpful but is not a menopause cure, they didn't find much in the supplement world” ▷ 1:42:36 Turmeric Supplements “I do think there's some okay data on turmeric for maybe hot flashes, but I'm not saying to take that instead of replacing the estrogen your body is missing greatly. I like the anti-inflammatory benefits of that supplement.” ▷ 1:42:53 Vitamin D Supplements “80% of my patients are deficient in vitamin D and struggling to get it absorbed.” ▷ 1:42:54 Creatine Monohydrate Supplements “I'm recommending creatine for muscle.” ▷ 1:43:01 Bioactive Collagen Supplements “I'm recommending there's a specific bioactive collagen that was studied in menopausal women with osteoporosis where they saw improvement in bone density.” ▷ 1:43:26 Vibratory Plate Tools “They looked at creatine weighted vest vibratory training in nursing home dwelling. Vibratory training is the shake plate?” ▷ 1:43:59 Use a Weighted Vest During Daily Activities and Training Behaviors “And so I love the way to invest for a hack. I'm like, do the dishes with it on, go walk the dog.” ▷ 1:43:59 Weighted Vest Tools “And so I love the way to invest for a hack. I'm like, do the dishes with it on, go walk the dog. you know like how heavy so you want in the nursing home they started at 10 of their body weight so i'm like 10 pounds 12 pounds start with that” ▷ 2:03:23 Carotid Ultrasound Tools “I may even if stroke is a risk we may even send her for an ultrasound you know looking at the intimal thickness of the carotid.” ▷ 2:03:23 Calcium Cardiac Score Tools “If she has abnormal cholesterol I gonna send her for a calcium cardiac score I to see if there calcified plaques around her heart.” ▷ 2:07:33 Progesterone Supplements “What we found is that progestin, probably through the effects of GABA, is very effective at settling your brain down and allowing for sleep. So I'm having my patients take their progesterone orally at night before they go to bed, and we're seeing better sleep with that.” ▷ 2:08:18 Limit Alcohol if Sleep-Sensitive Diet “even in my own life if I choose socially to have more than a glass of wine I am giving up sleep.” ▷ 2:08:18 Avoid Alcohol if It Disrupts Sleep Behaviors “I am giving up sleep. Like, it is a choice. I'm choosing not to sleep that night. I will wake up 2.23, 3.35, whatever time in the morning, sweating.” ▷ 2:11:19 Topical Sildenafil Supplements “So sometimes Viagra, sildenafil, topical sildenafil can be helpful there.” ▷ 2:11:51 Vyleesi Supplements “One is Vilisi. It's an injection you give yourself and actually works for men as well, about 30 minutes before.” ▷ 2:12:03 Addyi Supplements “And then there is ADDYI, works at the level, I think, of dopamine in the brain. So it's more in the family of SSRIs... And so you take that every day.” ▷ 2:13:16 Flonase Before Estradiol Patch Supplements “they get the flonase so corticonasal spray over the counter and they spray it on and let it dry Then they put the patch on, and it decreases the risk of the reaction to the glue.” ▷ 2:14:14 Acupuncture Behaviors “So acupuncture can really be helpful. But again, it's hard to access and can be expensive for a lot of patients, and it's not treating the root cause.” ▷ 2:14:49 Stress Reduction Behaviors “And the way you approach your nutrition with the exercise, with the stress reduction, getting those cortisol level down are going to make you healthier in every other way as well.”