b1ae054c

Women, Alzheimer’s & Thyroid Disorders: Key Facts, Risks, and What Every Woman Should Know

Mon, 04 Aug 2025 04:18:46 GMT

1 in 5 Women Will Get Alzheimer’s & 1 in 8 Women Will Develop a Thyroid Disorder

1 in 5 Women Will Get Alzheimer’s by Age 65

2/3 of all Americans with Alzheimer's are women!!

Alzheimer’s begins to develop in the brain 20-30 years before diagnosis.

2/3 of Alzheimer’s caregivers are also women, many of who will have to take time off or resign from their jobs.

Facts

By 2060, approximately 13.8 million people in the U.S. will be living with Alzheimer’s, and millions more family members and friends will suffer alongside those diagnosed.

If Alzheimer’s runs in your family that does not necessarily mean you will get it.

Conversely, if Alzheimer's DOES NOT run in your family, you are STILL at risk.

Explain

Alzheimer’s disease is NOT a natural part of aging.

Alzheimer’s disease is still 100% fatal.

There is no treatment or cure.

Of the top 10 causes of death in America, it is the only disease without any effective drug or course of action.

Alzheimer’s is the nation’s most expensive disease.

The cost of Alzheimer’s and other dementias to the United States’ economy is a staggering $355 billion, in health care, long-term care and hospice.

Alzheimer’s is currently on track to bankrupt Medicaid.

And yet, Federal funding for Alzheimer’s research is about $3.1 billion a year, compared to about $6.6 billion for cancer and $3.8 billion for HIV/AIDS.

The expected cost of Alzheimer’s is projected to reach $1.1 trillion by 2050.

Costs for care far exceed other terminal illnesses such as cancer and heart disease.

The average total cost of care for a person with dementia over the last five years of their life is $287,038.

Resources

XX Brain - Dr. Lisa Mosconi, a world-renowned neuroscientist, has dedicated her life to researching and educating others (specifically women) about Alzheimer’s. She is leading the way in research studies, and I can't recommend the XX Brain enough. It is filled with preventative measures you can take to keep your brain healthy for your entire life!

The Menopause Brain - Dr. Lisa Mosconi again! She's amazing! I'm reading this book right now and it is one of the best books on women's health that I have ever read. Menopause/perimenopause can cause many hormonal symptoms and women don't normally associate brain changes with menopause, but that is where it affects your body the most! Did you know that hot flashes are caused by the brain changes in menopause? I didn't either... until I read this book.

----------------------------------------------------------------------------------------------------------------

1 in 8 Women Will Develop a Thyroid Disorder

Facts

Women are 5-8x MORE LIKELY than men to develop a thyroid disorder!

Thyroid cancer is among the most rapidly increasing types of cancer and has nearly 3x in the last 3 decades!

Explain

Although the thyroid gland is relatively small, it produces a hormone that influences every cell, tissue, and organ in the body.

It's called the "thyroid hormone" (original I know lol) and it's made up of two key components T4 and T3.

Hypothyroidism: is a condition where the thyroid gland does not produce enough thyroid hormone.

Symptoms include: extreme fatigue, depression, forgetfulness, and some weight gain.

Hyperthyroidism: is a condition causing the gland to produce too much thyroid hormone.

Symptoms include: irritability, nervousness, muscle weakness, unexplained weight loss, sleep disturbances, vision problems and eye irritation.

An estimated 20 million Americans have a thyroid disease.

Up to 60% of those with thyroid disease are unaware of their condition.

Pregnant women with undiagnosed or inadequately treated hypothyroidism have an increased risk of miscarriage, preterm delivery, and severe developmental problems in their children.

Resources

Dr. Izabella Wentz - is a thyroid specialist and thyroid pharmacist. She has incredibly helpful social media and website information if you want to learn more, get tested, get supplements, or reverse your thyoid condition!

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

What’s Really in Your Tap Water and Receipts: Hidden Contaminants, Facts, and What Women Should Know

Fri, 18 Jul 2025 04:05:36 GMT

⚠️ Your Tap Water and Receipts Are TOXIC ⚠️

⚠️Your Tap Water Is TOXIC⚠️

What most people think Tap Water is:

Hydration
Just Water...?

What they are actually drinking:

Water
Heavy Metals
Radioactive Chemicals
Chlorine
Chloramines
VOCs
Medications
Antibiotics
Herbicides
Pesticides
Bacteria
Parasites
MTBE
Vinyl Chloride
Forever Chemicals
Microplastics
And more!

Facts

New York City’s tap water quality is ONE OF THE BEST in the United States... (keep this in mind) ��

According to the EWG’s Tap Water Database, New York City’s water contains 14 contaminants, 6 of which exceed health safety guidelines!

The worst of the contaminants is "total trihalomethanes", a group of chemicals including: bromochloromethane, dibromochloromethane, and CHLOROFORM (yes, the stuff in movies that knocks people unconscious!).

Check how clean (or contaminated) your local tap water is here ‼️

Explain

Water is a MAJOR source of environmental TOXINS... so filtering can make a big impact on your health!

These are my favorite water filters!

Try to add electrolytes and trace minerals to your water after filtering.

These are my favorite electrolytes and trace minerals that I add to my water!

‼️The contaminants in tap water are especially harmful to women's health and can impact our hormones immensely‼️

Resources

Paola Xhuli - is a functional nutritionist and detox specialist. She is the source for all the information above. I highly recommend following her on social media!

----------------------------------------------------------------------------------------------------------------

⚠️Your Receipts Are TOXIC⚠️

A new study found toxic chemicals in 80% of receipt paper tested!!!

Facts

Your skin is transdermal

Meaning: What touches your skin, can be absorbed into your body

Explain

Cash register receipts made of thermal paper expose workers AND shoppers to endocrine-disrupting chemicals AND they contaminate paper recycling streams.

Bisphenol S was the most frequently detected (85% of tested receipts), followed by Pergafast 201 (12%), and Bisphenol A (1%).

A one-time touch or rare touch of a receipt isn’t a big deal, but try to limit it and not handle receipts more than you have to.

If you work in retail or have a job that handles receipts daily, try to wear gloves to protect yourself!

Resources

Dr. Stephen Cabral - is a naturopathic, functional, and Ayurvedic doctor. He is the source of all the information above about receipts.

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

Women Were Excluded From Medical Research Until 1993 + PCOS Superfoods Every Woman Should Know

Mon, 07 Jul 2025 01:35:56 GMT

Women Were EXCLUDED From Medical Research Until 1993 & PCOS Superfoods

Women Were EXCLUDED From Medical Research Until 1993

BEFORE 1993, women and minorities did not need to be included in clinical research!!!

In fact, a 1977 FDA guideline banned women with child-bearing potential from being included in trials, largely due to protective ethical concerns around birth defects.

Facts

This means that drug companies had LITTLE TO NO understanding of how most medications affected women and men differently. Not to freaking mention, they overlooked millions of minorities!!!

In 1993, the NIH (The National Institutes of Health) was mandated by the Public Health Service Act to ensure the inclusion of women and members of racial and ethnic minority groups in all NIH-funded clinical research

Explain

Women and minorities are still MASSIVELY under-researched in the medical community.

However, in the last 5-10 years there has been an increase in diverse and inclusive research...

AND women + minorities around the world are noticing.

That is why The Optimal Female exists.

To give you the most-up-to-date, and accurate information based on the correct research so you can live a long, healthy life.

I'm so glad you're here and you chose to learn more about your health!

You are in the right place.

xx Tonya��

Resources

You can look at my past email newsletters HERE! (they are filled with women's-specific health information‼️)

----------------------------------------------------------------------------------------------------------------

PCOS Superfoods

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects approximately 1 in 10 women during their reproductive years.
ㅤ
PCOS is the most common endocrine disorder.

Common symptoms include weight gain, ovarian cysts, and irregular menstrual cycles.

Facts

Women with PCOS are 4 times more likely to develop Type 2 Diabetes and they are also 2 times as likely to develop metabolic syndrome.

Women with PCOS may experience higher anxiety, depression, and mood disorders.

Worldwide, up to 70% of affected women remain undiagnosed.

Explain

There are 4 hormones that play key roles in PCOS.

Insulin

Cortisol

Testosterone

Progesterone

These 4 hormones affect your mood, weight, energy, periods, sleep, hair, skin, nails, appetite, confidence, fertility, libido, body composition, and digestion.

Food can change your hormones, for better or worse.

So how you eat, especially if you have PCOS, can affect all aspects of your health.

To support your hormones, eat:

Insulin - Cashews, cinnamon, beans, and sprouts
Cortisol - avocado, chia, dark chocolate, bananas
Testosterone - shrimp, pumpkin seeds, tofu, lamb
Progesterone - leafy greens, poultry, chickpeas, pork

Resources

Cory Ruth - is a registered dietician and PCOS specialist (she is the source for all the information above about PCOS!). I linked her Instagram account where she provides tons of helpful information, including how to get pregnant with PCOS!

Tallene Hacatoryan aka PCOS Weightloss on social media - is a registered dietician and PCOS expert. I linked her Instagram account where she gives you the exact supplements and science to reverse PCOS naturally.

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

How Exercise Influences DNA Expression + What Research Shows About Preventable Alzheimer’s Risks in Women

Sun, 22 Jun 2025 22:46:48 GMT

‼️ Exercise Changes Your DNA & 41% Of Alzheimer's Cases Are Preventable

‼️Exercise Changes Your DNA

How?

By altering the chemistry of DNA in egg cells and sperm cells.

Sooo... if your parents exercised around the time you were conceived, you could have gotten better genes!

Facts

According to this study: Exercising 2 times per week on a treadmill at a high intensity for 23 minutes per session for 3 months... showed gene changes in sperm DNA that can affect cognition of your future children!

Explain

Children can inherit modifications in their parent's genes which provide lifetime advantages.

These changes can play a key role in positively influencing brain function, cognitive behavior, cell growth, and energy production in a child's brain.

To Boil It Down:

Your children inherit how your genes are expressing themselves at the time of conception, NOT the genes YOU were born with.

(You can literally exercise and create healthier children, it's freaking amazing!!!)

Resources

Dr. Louisa Nicola - is a neurophysiologist and human performance coach. She provided the study analysis about the DNA changes above! She is a great resource for health information and brain health optimization. She is also the CEO of Neuro Athletics where she leverages neuroscience to help athletes elevate their performance.

----------------------------------------------------------------------------------------------------------------

41% Of Alzheimer's Cases Are Preventable

According to this University of Minnesota study , 41% of dementia cases are due to 12 modifiable lifestyle factors.

Among the 12 lifestyle factors, obesity, high blood pressure, and lack of exercise contributed THE MOST to the risk of dementia.

Reducing these modifiable risk factors can reduce dementia risk!

Facts

After 60, a woman has a 1 in 5 chance of developing Alzheimer’s

By 2060, approximately 13.8 million people in the U.S. will be living with Alzheimer’s

Explain

Alzheimer’s disease is a progressive form of dementia that involves parts of the brain that control thought, memory, and language.

Alzheimer’s disease is still 100% fatal.

Of the top 10 causes of death in America, it is the only disease without any effective drug or course of action.

If Alzheimer’s runs in your family that does not necessarily mean you will get it. Conversely, if it does not run in your family, you are still at risk.

Alzheimer’s is currently on track to bankrupt Medicaid!

How You Can Reduce Your Risk of Alzheimer’s:

Prevent and manage high blood pressure - tens of millions of American adults have high blood pressure, and many do not have it under control.

Manage blood sugar - learn how to manage your blood sugar (if you have diabetes or not!).

Maintain a healthy weight - healthy eating and regular physical activity can help you maintain a healthy weight.

Be physically active - physical activity can improve thinking, reduce the risk of depression + anxiety, and help you sleep better.

Quit smoking - quitting smoking now may help maintain brain health and can reduce your risk of heart disease, cancer, lung disease, and other smoking-related illnesses. Free Quitline: 1-800-QUIT-NOW (1-800-784-8669)

Avoid excessive drinking - if you drink, do so in low (VERY low) moderation.

Prevent and correct hearing loss - make sure to talk to a hearing care professional to treat and manage hearing loss.

Get enough sleep - 1/3 of American adults report that they usually get less sleep than the recommended amount.

Resources

XX Brain - Dr. Lisa Mosconi, a world-renowned neuroscientist, has dedicated her life to researching and educating women about Alzheimer’s. I can't recommend the XX Brain enough, it is filled with preventative measures you can take to keep your brain healthy for your entire life!

The Menopause Brain - Dr. Lisa Mosconi again! This is one of the best books on women's health that I have ever read. Menopause/Perimenopause can cause many hormonal symptoms and women don't normally associate brain changes with menopause, but that is where it affects your body the most! Did you know that hot flashes are caused by brain changes in Menopause? I didn't either... until I read this book!

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

Preventing Alzheimer’s: Key Lifestyle Factors Researchers Are Studying + The Top 10 Healthiest Fruits for Long‑Term Wellness

Mon, 09 Jun 2025 01:59:42 GMT

‼️Preventing Alzheimer's & Top 10 Healthiest Fruits

‼️Preventing Alzheimer's

Women are 2 TIMES MORE LIKELY to develop Alzheimer’s than breast cancer in their 60s & over the rest of their lives!

Facts

1 in 5 women will develop Alzheimer’s after age 60!

Many researchers are now calling Alzheimer’s “Type 3 Diabetes” because of its close relationship with metabolic dysfunction

Explain

Researchers around the globe are exploring how to prevent Alzheimer's.

While Alzheimer's prevention has no definitive answers at this time , research has shown that we can take action to reduce our risk of developing it:

Regular physical exercise may be a beneficial strategy to lower the risk of Alzheimer's and vascular dementia. Exercise may directly benefit brain cells by increasing blood and oxygen flow in the brain

A number of studies indicate that maintaining strong social connections and staying mentally active as we age might lower the risk of cognitive decline and Alzheimer's

Eating heart-healthy may also help protect the brain. Two diets that have been studied and may lower the risk of Alzheimer's: the DASH diet and the Mediterranean diet.

- The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes vegetables, fruits, fat-free or low-fat dairy products, whole grains, fish, poultry, beans, seeds, nuts and vegetable oils. The DASH diet limits sodium, sweets, sugary beverages and red meats.

- A Mediterranean diet includes relatively little red meat. It emphasizes whole grains, fruits and vegetables, fish and shellfish, and healthy fats like nuts and olive oil.

There appears to be a strong link between future risk of cognitive decline and serious head trauma, especially when injury involves loss of consciousness

Many of these lifestyle changes have been shown to lower the risk of other diseases, like heart disease and diabetes, which have been linked to Alzheimer's.

Resources

All the info above is from the Alzheimer's Association. You can click here to learn more.

----------------------------------------------------------------------------------------------------------------

Top 10 Healthiest Fruits

This list is from Dr. James Dinicolantonio, a cardiovascular research scientist and doctor of pharmacy

Facts

Frozen blueberries contain more antioxidants than fresh blueberries because they are more concentrated

Explain

Blueberries
Blackberries
Strawberries
Raspberries
Apples
Watermelon
Pomegranate
Pineapple
Avocados
Oranges

Blueberries contain flavonoids, anthocyanins, and resveratrol.

- Flavonoids are plant compounds that act as antioxidants and protect cells from oxidative stress

- Anthocyanins are a specific type of flavonoid that give blueberries their blue color and have been linked to improved vascular and cerebral blood flow, which is crucial for cognitive function

- Resveratrol is a natural compound called a polyphenol and it acts like an antioxidant by protecting the body against damage that can put you at higher risk for age-related diseases

There was even a study that found that individuals with the highest flavonoid intake were less likely to develop Alzheimer’s disease.

- However, some doctors argue that the results were not statistically significant

- While blueberries are nutritious and may contribute to brain health, it’s essential to keep a healthy lifestyle too

Resources

Read the full study about flavonoids (found in blueberries) and Alzheimer's here.

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

Plummeting Fertility: Key Factors Researchers Are Exploring + Why Magnesium Matters for Women’s Health

Mon, 26 May 2025 00:09:45 GMT

�� Plummeting Fertility & ��Magnesium Deficiency

��Plummeting Fertility

Fertility has dropped more than 50% in the last 50 years worldwide!

20-year-old women today are less fertile than their grandmothers were at 35.

A man today has 50% less of sperm than his grandfather.

Facts

In 1952, the average global family had five children— now, they have less than three.

Explain

Infertility is multifactorial and there are many theories as to why the numbers are plummeting, but some of the undeniable contributors are:

Forever chemicals in your water
Toxic beauty and cleaning products
Chemicals in your food

Some of the lesser known, but highly impactful factors are:

Leptin (energy hormone) resistance
Circadian health
EMF exposure

*Keep in Mind - each person is different and there is no one-size-fits-all approach.

*Any information shared by The Optimal Female is not professional advice, always consult a licensed physician for making any changes*

Resources

Sarah Kleiner - is a quantum health coach, certified nutrition coach, and ERYT who specializes in circadian health and hormonal health. The information above is from her! I have linked her Instagram account because she educates about various health topics including declining fertility rates!

----------------------------------------------------------------------------------------------------------------

��Magnesium Deficiency

Magnesium is SOO important for women's health!

50% of Americans don't get enough magnesium.

Facts

Magnesium is a crucial mineral with various essential roles in the body.

Magnesium participates in over 600 cellular reactions, including DNA synthesis and muscle contraction.

Explain

Magnesium competes with calcium, to help your heart muscle cells relax.

Proper magnesium levels maintain a healthy heartbeat, while deficiency may cause irregular rhythms.
ㅤ
Magnesium is necessary for the formation of bones and teeth.

Women face a higher risk of hip fractures than men.

1 in 2 women over age 50 will break a bone due to osteoporosis, and the risk of breaking a hip is equal to the combined risk of breast, uterine, and ovarian cancer!

Resources

Dr. James DiNicolantonio - is a cardiovascular research scientist and doctor of pharmacy. I have linked his Instagram account because he explains the importance of various minerals in your body, and he breaks down the different types of magnesium. He is a great person to follow on social media!

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

The Best Women’s Health Resources in One Place + How Hormone Imbalances Can Contribute to Food Sensitivities

Mon, 12 May 2025 00:08:35 GMT

‼️The BEST Women's Health Resources & Food Sensitivities Explained

‼️The BEST Women's Health Resources

- The amount of information we are told about our bodies is UNBELIEVABLY LITTLE

- And what we are told is often shrouded in shame and guilt

- A BIG REASON why I started The Optimal Female is because of the frustration and anger that I had about the health information my sister, mom, and I didn't get that we desperately needed... ��

THE BEST WOMEN'S HEALTH RESOURCES!

Explain

I watched all my friends go on birth control in high school / college and the only girls who didn't, decided not to for religious reasons... NOT because they were told scientific facts.

So, I have spent years learning more about women's health and I built The Optimal Female. I wanted to create a place where women could get ALL the information that they were NEVER taught about their bodies in ONE PLACE.

I have compiled the BEST resources into ONE LIST and organized it by books, podcasts, women's health educators, and apps.

So NOW, you can go to one place and get all the information you were never taught about your body... ��

THE BEST WOMEN'S HEALTH RESOURCES!

----------------------------------------------------------------------------------------------------------------

Food Sensitivities Explained

Did you know that estrogen dominance can cause food sensitivities?

Did you know low progesterone can cause food sensitivities?

No?

I didn't either until I came across Dr. Becky Campbell's work. She is a functional medicine doctor who explains the connection between hormones and food sensitivities!

Facts

Estrogen and progesterone work together to regulate the menstrual cycle, support pregnancy, and maintain overall health. When there’s an imbalance between these hormones, it can lead to estrogen dominance and progesterone resistance.

The imbalance can be caused by factors like stress, environmental toxins, and diet. Estrogen dominance is associated with various health issues, including food sensitivities. High estrogen levels can lead to inflammation and immune system dysregulation... making the body more reactive to certain foods!

Progesterone plays a critical role in maintaining immune balance and reducing inflammation. When progesterone levels are low (due to stress, hormonal imbalances, or other factors), the immune system may become more sensitive. This heightened immune response can lead to food sensitivities or allergies.

Explain

How Estrogen Dominance Can Cause Food Sensitivities

Estrogen binds to mast cells which stimulate the release of histamines (which are chemicals that fight off harmful substances).

When the immune system detects a potential allergen, it releases histamines into the bloodstream.

Estrogen dominance can lead to too much histamine being released and circulating throughout the body...

This can lead to various symptoms, but one of the most common is food sensitivities!

Estrogen can also down-regulate “DAO” which is the enzyme that breaks down histamines.

AND histamines can bind to the ovaries and stimulate more estrogen to be produced.

It’s a vicious cycle.

How Low Progesterone Can Cause Food Sensitivities

Progesterone stabilizes mast cells.

Progesterone and estrogen are antagonistic so if you have low progesterone, you automatically have estrogen dominance and vice versa.

Low progesterone can’t suppress the extra histamine estrogen dominance is stimulating, and this can lead to histamine intolerance... which means your body can’t break down the natural histamines in some foods, aka food sensitivities!

Resources

Dr. Becky Campbell - is the functional medicine doctor I mentioned above and she specializes in histamine intolerance! The link on her name will take you to her Instagram account where she educates on topics just like this!

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

Full Body Detox Steps Explained + The Fascinating Connection Between the Moon and Menstruation

Mon, 28 Apr 2025 04:34:52 GMT

Full Body Detox Steps & The Moon �� and Menstruation��Connection

Full Body Detox Steps

Some people have only heard of a liver detox, but the human body has many detox pathways...

The liver is the most talked about because it is the primary site of detoxification, but 5 other organs are crucial for a Full Body Detox...

Facts

Myth: Liver cleanses are a safe and healthy way to lose weight - No! Many liver detox products are also sold as weight loss cleanses. However, there is no clinical data to support the efficacy of these cleanses.

Explain

Liver - Eat A Diet Rich In Antioxidants

The liver is the primary detoxification organ for hormones. If the liver is overburdened with toxins, physical damage, inflammation, infection, or other stressors, it makes it difficult for the body to regulate hormones.

Antioxidants reduce inflammation, helping your liver detox optimally.

Colon - Eat Fiber-Rich Foods Daily

Think of the gastrointestinal system as the drain in a bathtub. Nothing can detox adequately if it is not working properly.

Fiber supports a healthy gut (gastrointestinal system/colon) microbiome and binds loose stools.

Kidneys - Drink About 1/2 Your Body Weight In Oz Of Water Daily

The kidneys filter and flush toxic waste from your blood and turn the by-products into urine. For optimal kidney function, hydration is critical.

Drinking 1/2 your body weight in oz of water daily is a good benchmark but each person is different so find out what amount is best for you.

Skin - Sweat Daily

The skin is the largest organ and aids in detoxification by sweating out toxins.

Sweating daily through exercise, infrared saunas, normal saunas, or steam rooms is vital for releasing built-up toxins in the body.

Lymph - Incorporate Gentle Movements And Stretching

The lymphatic system helps to remove waste from your cells while supporting the immune system.

In order for this system to detox properly, the fluid must flow freely. Gentle movements and stretching promote free-flowing fluid throughout the body.

Lungs - Focus On Deep Breathing Exercises

Your lungs filter the air you breathe in.

One way to support this detox pathway is to take moments throughout the day to be mindful of your breath and breathe deeply.

*Keep in Mind* detoxing is hard on your body, so be mindful of how you feel AND this content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns*

Resources

Paola Xhuli - is a functional nutritionist and detox specialist. She puts out incredibly useful health information, and she educates about detoxification.

----------------------------------------------------------------------------------------------------------------

The Moon �� and Menstruation��Connection

In over 600,000 menstrual cycles collected using the Natural Cycles app, the average cycle length was 29.3 days.

It takes the moon 29.5 days to complete one cycle of phases, from new moon to new moon.

Facts

The word “menstruation” comes from the Greek word “mene” which means moon.

In many indigenous cultures, menses are linked to the new moon. Ancient cultures referred to women in menses as being “on their moon.”

In Ayurveda, women were traditionally believed to be healthier when their cycles were in sync with the lunar rhythms.

Explain

High levels of melatonin can suppress ovulation in humans.

Suppressing ovulation during darker months may represent an evolutionary advantage because it prevented births when resources were less abundant.

During the new moon, there is little or no light, so melatonin production is high, and ovulation may not occur.

However, during full moons, melatonin levels decrease and the chances of ovulation and therefore the chances of pregnancy go up.

A 1981 study looked at data from individual birth records for 140,000 live births in NYC.

Fertility peaked during the 3rd quarter, which is the phase immediately after the full moon, suggesting the full moon (low melatonin time) may precede ovulation!

Resources

This study looked at the COVID-19 vaccine effect on women's menstrual cycles.

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

Prevent Period Symptoms With Supportive Foods + What Spotting Really Means for Your Hormone Health

Mon, 28 Apr 2025 03:36:17 GMT

Prevent Period Symptoms & What Spotting Really Means

Prevent Period Symptoms

There is no single way to get rid of your PMS or period symptoms because every woman is different and every hormone profile is different...

BUT there are some foundational lifestyle choices, like certain foods, that can help relieve them for many women...

There are 4 foods that are extremely beneficial to eat in the days leading up to your period that can make it much easier.

At the end, I will share what helped me the most!

Facts

80% of women suffer from hormonal imbalances

47% of American women aged 30 to 60 have experienced the symptoms of a hormonal imbalance

Explain

1. Cooked Leafy Greens

During the luteal phase (the 10-14 days before your period bleed starts), your body needs more calories because your metabolism naturally speeds up after ovulation and you need more B vitamins for making progesterone.

Eat cooked collards, mustard greens, and watercress which are high in calcium and magnesium and also help to reduce water retention.

2. Fruit

To curb any sugar cravings (chocolate) at this time eat slow-burning foods and fiber to keep blood sugar steady.

Eat pears, apples, dates, and peaches for high fiber which also helps your liver and large intestine flush out estrogen efficiently, reducing estrogen dominance symptoms.

Estrogen dominance symptoms include mood swings, breast tenderness, menstrual cramps, PMS, PMDD, reduced sex drive, anxiety, bloating, insomnia, hair loss, fatigue, infertility, and irregular cycles. To learn more about estrogen dominance click here and here.

3. Sweet Potato

The few days before your period bleed starts (when estrogen levels dip) eat more natural slow-burning sugars to stabilize serotonin and dopamine levels and help prevent mood swings.

Eat roasted or baked sweet potato, pumpkin, and squash.

4. Protein

Before your period your body needs more B vitamins and micronutrients to increase the production of progesterone and build the endometrial lining.

Choose beef, turkey, cod, or halibut to get the needed B vitamins and micronutrients.

*REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns*

Below, I have listed what helped me the most with my period symptoms and the best resource I know to help you with your menstrual cycle and hormone health!

Resources

Beeya Wellness - this company helped me the most with regulating my cycle and having a symptom-free period for the first time in my life. They are a women’s hormone support company and seed-cycling company. Seed cycling is a “food is medicine” approach to balancing hormones and their product is a specific combo of seeds (you eat a scoop of daily) that optimize your estrogen and progesterone for healthy (symptom-free) periods.

Flo Living is a revolutionary women’s hormonal healthcare company that helps you with hormone imbalances and period symptoms.

----------------------------------------------------------------------------------------------------------------

What Spotting Really Means

Spotting is light bleeding outside your normal period.

It is usually fairly light and often harmless but can be a sign of hormonal imbalance or iron problems.

Facts

~ 1/3 of women will experience spotting at some point in their life.

Explain

Spotting can be a sign of low progesterone or iron overload.

1. Focus on managing your blood sugar by eating balanced meals with protein/carbs/fat, eating at least 3 meals a day, and eating breakfast within 30-45 minutes of waking.

2. Also make sure you are eating enough (especially if you workout), manage your stress, and test/address mineral deficiencies.

These tips will move iron more efficiently in your body to help balance your hormones & inflammation, and support your thyroid which plays a role in progesterone production

Remember: you know your body best, so it’s always worth getting checked out by a qualified doctor or physician if you have concerns.

Resources

"In The Flo" by Alisa Vitti is a great introduction to women's hormonal health and it gives you actionable tips and lifestyle choices that allow you to live symptom-free.

"WomanCode" by Alisa Vitti is a must-have guide to help navigate your hormones and life in your reproductive years.

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

Why You Need Electrolytes for Women’s Health + What Your Menstrual Cycle Can Reveal About Your Hormones

Sun, 30 Mar 2025 03:49:25 GMT

Why You NEED Electrolytes and What Your Menstrual Cycle Tells You About Your Health

Why You NEED Electrolytes

Electrolytes are minerals that carry an electric charge.

They are found in your blood, urine, and sweat.

Facts

Some common electrolytes are: sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate

Electrolytes are crucial for women's health in so many ways

Explain

1. Proper electrolyte balance can alleviate menstrual symptoms like bloating and cramps. Magnesium can help reduce menstrual pain...

I can personally say this magnesium supplement helped me A LOT with my period cramp pain! (I take 4-6 capsules a day, starting a few days before my period and the days I'm bleeding)

2. Iodine is vital for thyroid hormone production and thyroid hormones regulate your metabolism!

3. Pregnant and breastfeeding women need sufficient electrolytes, especially calcium and magnesium which are crucial for fetal development and milk production.

4. Sodium and potassium are critical for nerve impulses. They allow your brain to communicate with the cells throughout your body.

5. Electrolytes play a role in regulating blood pressure, so maintaining the right balance is vital for cardiovascular health.

Remember: Consult a healthcare professional if you have concerns or experience symptoms related to electrolyte imbalances!

Resources

"Roar" by Dr. Stacy Sims is for you if you're in your reproductive years. She is the leading global expert on female physiology and training and this book is at the forefront of women's health research/ information.. this book completely changed my life! She also talks about electrolytes and how to hydrate as a woman (FYI: it's very different than men)

"Next Level" by Dr. Stacy Sims is for you if you're perimenopausal or postmenopausal. She explains how to work with your changing body to achieve optimal body composition through specific workouts, fueling, and hydration (electrolytes!).

----------------------------------------------------------------------------------------------------------------

What Your Menstrual Cycle Tells You About Your Health

Your menstrual cycle is a window into your health.

There are 5 ways to evaluate your cycle.

Facts

80% of women suffer from hormonal imbalances

47% of American women aged 30 to 60 have experienced the symptoms of a hormonal imbalance

Explain

1. Regularity and Length

A consistently irregular or absent period may suggest conditions like PCOS, hypothalamic concerns, thyroid disorders, endometriosis, or other hormonal imbalances.

2. Pain and Discomfort

The intensity of menstrual cramps and associated pain may vary but excessive pain and/or discomfort could suggest: uterine fibroids, pelvic inflammatory disease (PID), or endometriosis.

3. Abnormal Bleeding

Changes in menstrual flow, like heavy or prolonged bleeding can be cause for concern. This could indicate conditions like uterine fibroids, adenomyosis, or hormonal imbalances such as thyroid disorders or estrogen dominance.

4. Premenstrual Symptoms (PMS)

PMS is a collection of emotional, physical, and behavioral symptoms that some women experience before their period.

Severe or disruptive PMS symptoms may indicate hormonal imbalances such as estrogen dominance, blood sugar dysregulation, or chronically elevated cortisol.

5. Overall Health Indicators

The menstrual cycle is a woman’s 5th vital sign! It can reflect overall health and well-being.

Factors like stress, weight changes, excessive exercise, or underlying medical conditions can influence each of the characteristics of your cycle.

*Keep in Mind* that the menstrual cycle alone isn’t a definitive diagnostic tool, but can prompt further investigation.

Consulting with a healthcare provider is recommended and encouraged.

All the information above about your menstrual cycle is from Dr. Corina Dunlap.

Below, I have listed the best resources I know of to help you with your menstrual cycle and hormone health!

Resources

Flo Living is a revolutionary women’s hormonal health care company that helps you with hormone imbalances and period symptoms.

"WomanCode" by Alisa Vitti is a must-have guide to help navigate your hormones and life in your reproductive years.

"In The Flo" by Alisa Vitti is a great introduction to women's hormonal health and it gives you actionable tips that help you to live PMS-free!

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

5 Foods to Eat on Your Period for Better Cycles + 5 Sleep Hacks Every Woman Should Know

Mon, 17 Mar 2025 04:51:05 GMT

5 Foods You Should Eat on Your Period and 5 Sleep Hacks!

5 Foods You Should Eat on Your Period

The cycle syncing method which was created by Alisa Vitti, is syncing your nutrition and fitness with your menstrual cycle to optimize your weight, energy, mood, and productivity!

Facts

Your metabolism speeds up and slows down across the 4 phases of your menstrual cycle, so what you eat should change in order to optimize your metabolism!

Explain

1. Blueberries & Blackberries

During your menstrual phase (the 5-7 days you are actively bleeding), it’s best to keep your blood sugar steady
So, choose fruits with fiber & antioxidants like blueberries and blackberries

2. Kidney Beans & Buckwheat & Red Meat

It’s especially important to focus on nutrient-dense foods at this time when you’re shedding your endometrial lining and losing blood
Kidney beans, buckwheat, and red meat are some of the most nutrient-dense foods available

3. Seafood & Kelp & Nori

These foods are high in iron and zinc
They help re-mineralize your body and they are deeply restorative to your blood and kidneys as you bleed

4. Wild Rice

The menstrual phase is the “coldest phase” of your cycle, according to Chinese medicine, so warming foods are ideal
If you’re looking for a warm carb, wild rice is a great option
Try cooking it in bone broth instead of water for more vitamins and minerals and a smaller glucose spike

5. Watermelon & Others

Other optimal period foods include: watermelon, miso, adzuki beans, flaxseeds, pumpkin seeds, duck, pork, burdock, and seaweeds like wakame and kombu

Resources

All of the information above is from Alisa Vitti .

To learn more about the importance of cycle syncing and how it is such an amazing hack (that ONLY women have) CLICK HERE.

----------------------------------------------------------------------------------------------------------------

5 Sleep Hacks

"There's no part of the body that goes untouched when we don't get the sleep we need. It is a physiological requirement" - Dan Pardi Ph.D

Facts

Women require 20 more minutes of sleep than men per night.

Explain

1. LIGHT - an optimal light environment is key to achieving your best sleep!

Try to watch the sunrise & sunset daily for a minimum of 30 minutes. (45-60 minutes if it's cloudy)
Take 5-10 minute sun breaks every 2 hours
Work outside whenever possible
Open the windows to let the sun in
Wear blue light blocking glasses when using your phone/computer, especially after sunset
Swap regular light bulbs for red bulbs that don't have blue light

2. PROTEIN - Eat enough protein every day! Low protein intake is associated with poor sleep quality and a harder time falling asleep.

Shoot for 1 gram of protein per pound of body weight or ideal body weight
Start your day with 45-50 grams of protein for breakfast to support your blood sugar and to help you fall asleep at night

3. MELATONIN - this sleep hormone is synthesized by the pineal gland and it is released in response to darkness. Avoid supplementing with melatonin unless you're struggling with severe jet lag and need a reset!

Create a pitch-black environment and keep it quiet and cool when you sleep
Invest in black-out curtains for your bedroom
Wear a sleep mask and earplugs
Keep your bedroom temperature between 65-70 degrees Fahrenheit or 18-21 degrees Celsius

4. DINNER TIME - have your last meal 3+ hours before you go to bed. Try to keep it lighter to help your body wind down for the night!

You secrete the most gastric juices, enzymes, and hormones in the morning so eating dinner earlier takes advantage of your circadian rhythm
If you are struggling with blood sugar dysregulation (women with PCOS or diabetes), incorporating a light protein-rich snack 1-2 hours before bed may be helpful

5. CLEAN AIR - this is particularly important if you have been chronically exposed to mold. Mold is usually invisible and it can exacerbate insomnia symptoms, snoring, and excessive daytime sleepiness (EDS).

Investing in good air filters is worth the money
I like using Air Doctor Filters!

Resources

If your sleep hormones are off, it's very likely that your reproductive hormones are off too because of how closely they work together in the body. To work with someone to balance all your hormones, I would recommend floliving.com . Flo Living is a virtual online health center that helps women solve their hormonal symptoms from anywhere in the world!

If you are perimenopausal and struggling with sleep issues, check out NEXT LEVEL, by Dr. Stacy Sims. Dr. Sims is the leading global expert on female physiology and training and in this book, she specifically talks about working out, sleeping, combatting symptoms, and getting your body back during perimenopause. I can't recommend this book enough. It changed my mom's life and it has changed thousands of other women's lives too!

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

Check out my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

4 Surprising Foods for Better Sleep + The Longevity Food Hack Every Woman Should Know

Sun, 02 Mar 2025 21:39:46 GMT

4 Surprising Foods for Better Sleep & A Longevity Food Hack

4 Surprising Foods for Better Sleep

"There's no part of the body that goes untouched when we don't get the sleep we need. It is a physiological requirement" - Dan Pardi Ph.D

Facts

Women require 20 more minutes of sleep than men per night.

Explain

Tart cherries - are a natural source of melatonin and tryptophan which are both crucial for sound sleep. *PRO TIP* - a cup of cold tart cherry juice right before bed is the most effective!
Kiwi - is packed with antioxidants and contains high levels of serotonin which is a key sleep hormone.
Rice - is high-carb and easily digestible which can make you feel drowsy thanks to the release of tryptophan and serotonin.
Nuts - contain the trifecta of sleep-promoting vitamins including magnesium, vitamin B6, and potassium. Specifically, almonds contain high amounts of melatonin.

Resources

If you are perimenopausal and struggling with sleep issues, check out NEXT LEVEL , by Dr. Stacy Sims. Dr. Sims is the leading global expert on female physiology and training and in this book, she specifically talks about working out, sleeping, combatting symptoms, and getting your body back during perimenopause. I can't recommend this book enough. It changed my mom's life and it has changed thousands of other women's lives too!

If your sleep hormones are off, it's very likely that your reproductive hormones are off too because of how closely they work together in the body. To work with someone to balance all your hormones, I would recommend floliving.com . Flo Living is a virtual online health center that helps women solve their hormonal symptoms from anywhere in the world.

----------------------------------------------------------------------------------------------------------------

Longevity Food Hack

Women on average live longer than men.

Fact

Women live 5.8 years longer than men on average.

Explain

If we live longer than men, then we should be trying to live as healthy of a life for as long as we can...

A longevity food hack that you may have never heard of is Rosemary.

Rosemary is a potent antioxidant, anti-inflammatory, anti-cancer and it provides neuroprotection (boosting memory & cognitive performance).

It’s even been shown to be as effective as minoxidil (aka Rogaine) in regrowing hair.

Most importantly, rosemary is a powerhouse epinutrient, meaning it supports optimal gene expression and longevity thanks to large amounts of rosmarinic acid and ursolic acid, among others.

*PRO TIP* - Choose fresh or dried whole-leaf rosemary that you chop or grind just before using, as they have significantly higher levels of rosmarinic acid than powdered dried rosemary.

Resource

To learn more about longevity and how to keep yourself, as healthy as possible throughout your life (especially through perimenopause and beyond), check out Dr. Kara Fitzgerald , a renowned epigenetic & longevity researcher, and naturopathic doctor. She is at the forefront of longevity research, and she wrote a book called Younger You which covers this topic in depth, and she explains even more about rosemary's benefits. All the information above about rosemary and its benefits is from Dr. Fitzgerald and this article which includes more studies!

----------------------------------------------------------------------------------------------------------------

Actionable Tips:

To shop my favorite clean + non-toxic + organic products, supplements, food, and more CLICK HERE !

If you are in your reproductive years: track your cycle with MyFlo , 28 , Flo , Clue , Wild.AI , or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.

----------------------------------------------------------------------------------------------------------------

If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

I also send texts twice per week with an interesting fact or piece of information about women. Sign up to receive texts here!

----------------------------------------------------------------------------------------------------------------

* REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.

Why Breastfeeding Is a Biological Superpower and the Real Root Causes of Hormonal Acne Every Woman Should Know

Mon, 24 Feb 2025 01:27:45 GMT

Why Breastfeeding Is a Biological Superpower + The Real Root Causes of Hormonal Acne

Did you know the first milk your body makes is basically a built‑in immune system?

Right after birth, you produce colostrum — a thick, golden, antibody‑rich “miracle drink” that formula simply can’t replicate.

c x

Colostrum is high in protein, low in sugar, and loaded with IgA antibodies that coat your baby’s nose, throat, and gut to protect against infection.

x

Breastfeeding doesn’t just help babies. It also lowers a mother’s long‑term risk of breast + ovarian cancer, high blood pressure, heart disease, arthritis, and type 2 diabetes.

x

And babies who aren’t breastfed?

x

Research shows they’re more vulnerable to pneumonia, diarrhea, and other infections because formula doesn’t provide immune protection.

⚡ Want to learn more about the science behind breastfeeding?

x

�� Read: This article that breaks down the full list of benefits + studies

---

Let’s decode hormonal acne — and why it keeps coming back

Hormonal Acne Affects:

x

50% of women in their 20s

5 25% of women in their 40s

x

Yet most women NEVER hear the real root causes.

Here are the 4 most overlooked triggers:

x

Micronutrient deficiencies → your body can’t make balanced hormones without them
Sluggish detox pathways → excess estrogen builds up and inflames the skin
Chronic inflammation → fueled by diet, stress, toxins, and lifestyle
Low movement + low orgasms → both help flush cortisol, and high cortisol

Acne is driven by hormones like estrogen and androgens (like testosterone).

x

When they’re imbalanced, you get excess sebum, clogged pores, and inflammation.

x

The best way to clear hormonal acne?

x

Identify your root cause.

x

Breakouts at specific times in your cycle often point directly to which hormone is off.

x

Try these steps to start clearing your skin:

x

Regulate your cycle to a consistent 28–32 days
Minimize unnatural hormone fluctuations
Normalize androgen levels (like testosterone)
Test + treat underlying conditions like PCOS or endometriosis

⚡ Kristin Cunningham teaches acne from a whole‑body, hormone‑first perspective and has a great acne‑type quiz to help you start your healing journey!

x

⚡ You can also explore non‑toxic skincare, makeup, and more here

x

�� If you want a root‑cause approach to acne + period issues, Flo Living and 28 Wellness are incredible resources

x

Actionable Tips:

�� Missed a newsletter?

Catch up on past editions here.

x

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or Flo .

x

��‍⚕️ Need personalized care?

Find a women’s health specialist near you.

x

⚡ Going through Menopause?

Start with Dr. Mary Claire Haver . She’s helped thousands navigate menopause.

x

�� Want deeper Menopause support?

Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.

x

�� Post-Menopausal?

Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.

x

�� Want clean and non-toxic essentials I actually use?

Shop my favorite supplements, snacks, and wellness picks here.

x

�� If this helped you, share it with a woman who'd appreciate it.

x

�� Want to get my women’s health emails? Click here.

*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes

The Metabolism Hack for Women Only: Why Ovulation Matters + What Your PMS Cravings Reveal About Your Hormone Health

Sun, 24 Nov 2024 04:48:26 GMT

Boost your metabolism — without the guesswork

Did you know ovulating is the #1 metabolism hack for women?

But here’s the catch:

65% of U.S. women aged 15–49 use birth control—and most don’t realize it stops ovulation.

Ovulation isn’t just about fertility.

Ovulation also:

Speeds up metabolism
Regulates immune + thyroid function
Supports brain + breast tissue health
Reduces ovarian cancer risk

After ovulation, your body produces progesterone, which raises your temperature and increases calorie burn—even at rest.

⚡ Want to learn how to speed up your metabolism even more?

�� Read: "In The Flo" by Alisa Vitti.

---

Let's decode your PMS cravings too

PMS symptoms affect 3 out of 4 menstruating women.

Common signs include:

Mood swings, bloating, fatigue
Anxiety, headaches, acne flare-ups
Cravings for chocolate, salt, and carbs

Here’s what those cravings might mean:

Chocolate → magnesium deficiency
Pasta/soda → blood sugar instability
Steak → iron deficiency

Try these swaps:

Chocolate → magnesium + probiotics
Pasta/soda → protein, fats, complex carbs/ coconut water
Steak → liquid chlorophyll drops

These alternatives help your body get what it truly needs—and reduce PMS cravings over time.

⚡ Want to learn how to eliminate your PMS symptoms for good?

�� Read: "WomanCode" by Alisa Vitti (This book changed my life!)

Actionable Tips:

�� Missed a newsletter?

Catch up on past editions here.

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or Flo .

��‍⚕️ Need personalized care?

Find a women’s health specialist near you.

⚡ Going through Menopause?

Start with Dr. Mary Claire Haver . She’s helped thousands navigate menopause.

�� Want deeper Menopause support?

Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.

�� Post-Menopausal?

Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.

�� Want clean and non-toxic essentials I actually use?

Shop my favorite supplements, snacks, and wellness picks here.

�� If this helped you, share it with a woman who'd appreciate it.

�� Want to get my women’s health emails? Click here.

*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes

The Hidden Link Between Hot Flashes, Perimenopause, and Women’s Alzheimer’s Risk

Sun, 10 Nov 2024 04:22:34 GMT

The Hidden Link Between Hot Flashes & Alzheimer’s

Did you know 80% of women experience hot flashes — and 1 in 5 women will develop Alzheimer’s by age 65?

x18

Most women have no idea these two things are connected.

x

Let’s break it down.

Perimenopause is the transition leading up to menopause — the years when estrogen becomes erratic and symptoms begin.

Nearly half of women worldwide didn’t even know what perimenopause was until it hit them.

Here’s what the research shows:

86% of women in perimenopause report mental‑health symptoms
9% have had suicidal thoughts

Perimenopause can last up to 10 years, and symptoms can start in your mid‑30s.

Common symptoms include:
Hot flashes, night sweats, insomnia
Weight gain + increased belly fat
Hair changes, brain fog, memory issues
Vaginal + bladder changes

If you’re unsure where you are in your journey, take the Menopause Quiz.

⚡ A MUST-WATCH podcast for every single woman:

�� Dr. Mary Claire Haver x Mel Robbins' perimenopause podcast episode

�� Find: A practitioner near you who is certified by The Menopause Society

---

Let’s talk about the Alzheimer’s connection

2/3 of all Americans with Alzheimer’s are women.

And Alzheimer’s begins developing 20–30 years before diagnosis — the same window when perimenopause begins.

Key facts every woman should know:

Alzheimer’s is not a normal part of aging
It is 100% fatal
There is no cure
By 2060, 13.8 million Americans will have Alzheimer’s
Care costs are projected to reach $1.1 TRILLION by 2050

⚡ Want to learn how to protect your female brain for life?

�� Read: The XX Brain by Dr. Lisa Mosconi

�� And her newest book: The Menopause Brain (I’m reading it now — one of the best women’s health books I’ve ever read)

Actionable Tips:

�� Missed a newsletter?

Catch up on past editions here.

x

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or Flo .

x

��‍⚕️ Need personalized care?

Find a women’s health specialist near you.

x

⚡ Going through Menopause?

Start with Dr. Mary Claire Haver . She’s helped thousands navigate menopause.

x

�� Want deeper Menopause support?

Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.

x

�� Post-Menopausal?

Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.

x

�� Want clean and non-toxic essentials I actually use?

Shop my favorite supplements, snacks, and wellness picks here.

x

�� If this helped you, share it with a woman who'd appreciate it.

x

�� If this email was sent to you and you’d like to subscribe directly, click here.

x

*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes

How Trauma Shapes Babies in the Womb and How Gut Health Controls Serotonin, Dopamine, Mood, and Long‑Term Emotional Well‑Being

Mon, 28 Oct 2024 02:52:39 GMT

How Trauma Shapes Babies + Why Your Gut Controls Your Happiness

c

Did you know trauma shapes your baby in utero?

How 9/11 Trauma Showed Up in Babies:

When researchers followed 187 pregnant women who lived near the Twin Towers on 9/11, they discovered something shocking:

b

Their babies were born smaller — and showed biological signs of PTSD.

b

Here’s what the team found:

b

Many mothers developed PTSD after the attacks
Their cortisol levels dropped unusually low
Their 9‑month‑old babies had the same low cortisol pattern
Low cortisol can be a marker of PTSD

This was one of the first real‑world demonstrations of epigenetics — how trauma alters gene expression in the womb.

b

Epigenetics helps explain why trauma can echo across generations… but also, why healing can, too.

b

bb

⚡ The same research team studied Holocaust survivors and found similar patterns — and even signs that children may develop incredible resilience to adversity.

b

�� Read the Holocaust findings here.

b

Trauma leaves a mark.
But so does resilience.

---

Happy Gut, Happy Life

Up to 90% of your serotonin and over half of your dopamine — your “happy hormones” — are produced in your gut lining.

b

So, when your gut is inflamed, imbalanced, or stressed, your mood feels it.

b

Here’s the breakdown:

Serotonin regulates mood, behavior, and the gut‑brain axis
Low serotonin is strongly linked to depression

Dopamine drives motivation, reward, and goal‑seeking
When your gut is off, both systems get disrupted

This is why gut issues don’t just cause bloating — they can trigger anxiety, low mood, irritability, and emotional instability.

b

Your gut isn’t just a digestion center.

b

It’s a hormone factory. And your brain depends on it

b

⚡ If you want to dive deeper, check out:

b

�� Neurohacker Collective’s findings on the gut-brain connection

b

�� This Is Your Brain on Food by Dr. Uma Naidoo — a powerful guide to foods that support mood, focus, and emotional health

Actionable Tips:

18

�� Missed a newsletter?

Catch up on past editions here.

b

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or Flo .

b

��‍⚕️ Need personalized care?

Find a women’s health specialist near you.

b

⚡ Going through Menopause?

Start with Dr. Mary Claire Haver . She’s helped thousands navigate menopause.

b

�� Want deeper Menopause support?

Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.

b

�� Post-Menopausal?

Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.

b

�� Want clean and non-toxic essentials I actually use?

Shop my favorite supplements, snacks, and wellness picks here.

b

�� If this helped you, share it with a woman who'd appreciate it.

b

�� Want to get my women’s health emails? Click here.

b b

REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes

How Stress Affects Women’s Weight Loss: Why Cortisol Blocks Results and What You Can Do to Reduce It

Tue, 15 Oct 2024 04:36:26 GMT

How Stress Affects Women’s Weight Loss and Blocks Progress

Did you know that women with higher stress levels are more likely to gain weight?

Stress is also linked to less movement, more fast food, and more time sitting in front of the TV—making weight loss even harder.

The hormone behind this is cortisol.

When your brain senses stress, it triggers a chain reaction through the:

• Hypothalamus

• Pituitary gland

• Adrenal glands

• (These 3 are called the HPA axis)

This releases cortisol into your bloodstream and keeps releasing it as long as you are stressed.

- Cortisol also increases cravings for sugar, refined carbs, and high‑fat foods!

When it stays elevated, it can also affect the thyroid—key for metabolism.

Women feel this more intensely than men because our hormones shift daily and monthly.

A few ways to lower stress (and cortisol):

• Meditation

• Time away from technology

• Being in nature

• Spending time with loved ones

Consistency is what makes these work.

⚡ Ready to stop guessing and actually understand what your hormones are doing?

�� Read: "In The Flo" by Alisa Vitti. This book shows you how to sync your daily habits with your hormones—so stress drops and weight loss feels more natural.

�� Read: "WomanCode" by Alisa Vitti. (This book changed my life!) It helps you decode your symptoms and feel more in control of your cravings, energy, and metabolism every day.

Actionable Tips:

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or Flo .

��‍⚕️ Need personalized care?

Find a women’s health specialist near you.

⚡ Going through Menopause?

Start with Dr. Mary Claire Haver . She’s helped thousands navigate menopause.

�� Want deeper Menopause support?

Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.

�� Post-Menopausal?

Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.

�� Want clean and non-toxic essentials I actually use?

Shop my favorite supplements, snacks, and wellness picks here.

�� If this helped you, share it with a woman who'd appreciate it.

�� Want to get my women’s health emails? Click here.

*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes

Post‑Workout Nutrition for Women: Protein Timing, Muscle Repair, and Cycle Syncing Foods for Every Hormone Phase to Boost Energy, Reduce PMS, and Support Better Training Results

Tue, 15 Oct 2024 04:18:05 GMT

The Post‑Workout Mistake Most Women Don’t Know They’re Making

Post‑Workout Nutrition For Women + Match Your Food To Your Hormones.

Did you know women need protein sooner after a workout than men?

And not just sooner — but more of it .

Here's why:

During exercise, your muscles break down. They can only rebuild when you trigger "Muscle Protein Synthesis" with enough protein (amino acids).

Men can wait hours.

Women can’t.

Women’s metabolism returns to baseline within 90 minutes after a workout.

Men? Anywhere from 3–18 hours .

If you delay eating, your body stays in a breakdown state — which slows muscle repair, makes fat loss harder, and leaves you feeling depleted (even if you eat enough later in the day!)

Here’s the part most women never hear:

Premenopausal women need 30g protein within 90 minutes
Menopausal + postmenopausal women need 40g protein within 90 minutes
The sweet spot is 30–45 minutes

Cutting food around your workouts doesn’t help you lose weight — it prevents your body from adapting, building muscle, and burning fat efficiently.

⚡Want to take even more advantage of female‑specific training?

�� Read: "Roar" (if you're in your fertile years) or "Next Level" (if you're in menopause + post menopause) by Dr. Stacy Sims

---

Let's match your food to your hormones too — with Cycle Syncing

Women have two biological rhythms:

• A 24‑hour circadian rhythm

• A 28‑day infradian rhythm (men don’t have this)

Your nutrient needs shift across the month — and when you eat in sync with your cycle, cravings lessen, energy stabilizes, and your hormones feel supported instead of stressed.

Here’s the simplest way to think about it:

Follicular Phase: fresh, light foods for rising estrogen
Ovulatory Phase: antioxidant‑rich foods for peak energy
Luteal Phase: grounding, mineral‑dense foods to reduce PMS
Menstrual Phase: iron‑rich, deeply nourishing foods for repair

(SCREENSHOT! ��)

Follicular Phase Foods: (7-10 days after your period ends)

Grains: steel-cut oats, wheat
Vegetables: broccoli, carrots, lettuce, peas
Fruit: avocado, orange, pomegranate, cherries
Legumes: black-eyed peas, green lentils
Nuts & Seeds: Brazil nuts, cashews, flaxseeds
Meat: chicken, eggs
Seafood: clam, crab, trout
Other: nut butter, olives, pickles

Ovulatory Phase Foods: (3-4 days after follicular phase)

Grains: quinoa, corn
Vegetables: asparagus, red bell pepper, spinach, tomato
Fruit: cantaloupe, raspberry, strawberry
Legumes: red lentils
Nuts & Seeds: almonds, pistachios, pumpkin seeds
Meat: lamb
Seafood: salmon, shrimp, tuna
Other: dark chocolate, turmeric

Luteal Phase Foods: (10-14 days before your period starts)

Grains: brown rice, millet
Vegetables: cauliflower, cucumber, squash, sweet potato
Fruit: apple, peach, pear
Legumes: chickpea, navy bean
Nuts & Seeds: walnuts, sesame seeds, sunflower seeds
Meat: beef, turkey
Seafood: cod, flounder, halibut
Other: mint tea, peppermint tea

Menstrual Phase Foods: (3-7 days of your period)

Grains: buckwheat, wild rice
Vegetables: kale, mushrooms
Fruit: blackberry, blueberry, grapes, watermelon
Legumes: black soybean, kidney beans
Nuts & Seeds: chestnuts, sesame seeds, sunflower seeds
Meat: duck, pork, bison burgers
Seafood: catfish, clam, crab, lobster
Other: bone broth, soups, meat stews

⚡ These come from Alisa Vitti. She is a women’s hormone expert and in her book she tells you exactly how to take advantage of your female hormones:

�� Read: "WomanCode" (This book changed my life!)

Actionable Tips:

�� Missed a newsletter?

Catch up on past editions here.

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or Flo .

��‍⚕️ Need personalized care?

Find a women’s health specialist near you.

⚡ Going through Menopause?

Start with Dr. Mary Claire Haver . She’s helped thousands navigate menopause.

�� Want deeper Menopause support?

Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.

�� Post-Menopausal?

Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.

�� Want clean and non-toxic essentials I actually use?

Shop my favorite supplements, snacks, and wellness picks here .

�� If this helped you, share it with a woman who'd appreciate it.

�� If this email was sent to you and you’d like to subscribe directly, click here .

*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes

Why Women Tear ACLs More Often — And How Your 4 Hormone Seasons Affect Injury Risk, Strength Training, and Performance Throughout Your Monthly Cycle

Wed, 10 Apr 2024 13:10:59 GMT

Why Women Tear ACLs More Often — And The 4 Hormone Seasons You Should Know

Did you know that female athletes are 2-8x more likely to tear their ACLs than men?

The ACL is a ligament in the knee that controls movements like changing direction and jumping.

During the luteal phase — the 10–14 days before your period starts — higher levels of progesterone loosen your body’s ligaments, including your ACL.

The wider female pelvis also changes the mechanics of your movement... which puts more stress on your joints... which can lead to an overuse or sudden injury.

If you have low muscle mass (specifically weak hamstrings) this puts you more at risk as well!

To lower your risk of ACL tears:

Weight lift with correct form
Focus on balance and mobility
Incorporate hamstring exercises regularly
Work out in accordance with your menstrual cycle

⚡ To learn how to workout as a woman (P.S: it's way different than men!)...

�� Read: "Roar" by Dr. Stacy Sims if you're in your reproductive years. She explains how to workout, eat, and recover for optimal results.

�� Read: "Next Level" by Dr. Stacy Sims if you're in menopause or post-menopause. She explains how to workout with your changing hormones to achieve optimal body composition.

---

The 4 Hormone Seasons — And How to Take Advantage of Them

Menstruating women have a monthly cycle with 4 hormone phases. Think of them as the 4 seasons of weather.

❄️ Menstrual Phase — Winter. When you are actively bleeding. Your uterine lining is shedding, fertility is pausing, and your body needs rest.

�� Follicular Phase — Spring. The 7–10 days after you’re done bleeding. Your follicles and uterine lining are building, creating fertile “ground.”

☀️ Ovulatory Phase — Summer. The 3–4 days after the follicular phase. You’re at peak energy, extremely social, and feel the most attractive.

�� Luteal Phase — Fall/Autumn. The 10–14 days before your period. Your body is preparing for menstruation and naturally winding down as you approach “Winter.”

⚡ Ready to take advantage of these 4 seasons and live without PMS symptoms?

�� Read: "WomanCode" by Alisa Vitti. (This book changed my life!)

Actionable Tips:

�� Missed a newsletter?

Catch up on past editions here.

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or Flo .

��‍⚕️ Need personalized care?

Find a women’s health specialist near you.

⚡ Going through Menopause?

Start with Dr. Mary Claire Haver . She’s helped thousands navigate menopause.

�� Want deeper Menopause support?

Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.

�� Post-Menopausal?

Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.

�� Want clean and non-toxic essentials I actually use?

Shop my favorite supplements, snacks, and wellness picks here.

�� If this helped you, share it with a woman who'd appreciate it.

�� Want to get my women’s health emails? Click here.

*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes

b1ae054c

Women, Alzheimer’s & Thyroid Disorders: Key Facts, Risks, and What Every Woman Should Know

1 in 5 Women Will Get Alzheimer’s & 1 in 8 Women Will Develop a Thyroid Disorder

What’s Really in Your Tap Water and Receipts: Hidden Contaminants, Facts, and What Women Should Know

⚠️ Your Tap Water and Receipts Are TOXIC ⚠️

Women Were Excluded From Medical Research Until 1993 + PCOS Superfoods Every Woman Should Know

Women Were EXCLUDED From Medical Research Until 1993 & PCOS Superfoods

How Exercise Influences DNA Expression + What Research Shows About Preventable Alzheimer’s Risks in Women

‼️ Exercise Changes Your DNA & 41% Of Alzheimer's Cases Are Preventable

Preventing Alzheimer’s: Key Lifestyle Factors Researchers Are Studying + The Top 10 Healthiest Fruits for Long‑Term Wellness

‼️Preventing Alzheimer's & Top 10 Healthiest Fruits

Plummeting Fertility: Key Factors Researchers Are Exploring + Why Magnesium Matters for Women’s Health

�� Plummeting Fertility & ��Magnesium Deficiency

The Best Women’s Health Resources in One Place + How Hormone Imbalances Can Contribute to Food Sensitivities

‼️The BEST Women's Health Resources & Food Sensitivities Explained

Full Body Detox Steps Explained + The Fascinating Connection Between the Moon and Menstruation

Full Body Detox Steps & The Moon �� and Menstruation��Connection

Prevent Period Symptoms With Supportive Foods + What Spotting Really Means for Your Hormone Health

Prevent Period Symptoms & What Spotting Really Means

Why You Need Electrolytes for Women’s Health + What Your Menstrual Cycle Can Reveal About Your Hormones

Why You NEED Electrolytes and What Your Menstrual Cycle Tells You About Your Health

5 Foods to Eat on Your Period for Better Cycles + 5 Sleep Hacks Every Woman Should Know

5 Foods You Should Eat on Your Period and 5 Sleep Hacks!

4 Surprising Foods for Better Sleep + The Longevity Food Hack Every Woman Should Know

4 Surprising Foods for Better Sleep & A Longevity Food Hack

Why Breastfeeding Is a Biological Superpower and the Real Root Causes of Hormonal Acne Every Woman Should Know

Why Breastfeeding Is a Biological Superpower + The Real Root Causes of Hormonal Acne

Did you know the first milk your body makes is basically a built‑in immune system?

Right after birth, you produce colostrum — a thick, golden, antibody‑rich “miracle drink” that formula simply can’t replicate.

c x

Colostrum is high in protein, low in sugar, and loaded with IgA antibodies that coat your baby’s nose, throat, and gut to protect against infection.

x

Breastfeeding doesn’t just help babies. It also lowers a mother’s long‑term risk of breast + ovarian cancer, high blood pressure, heart disease, arthritis, and type 2 diabetes.

x

And babies who aren’t breastfed?

x

Research shows they’re more vulnerable to pneumonia, diarrhea, and other infections because formula doesn’t provide immune protection.

﻿

⚡ Want to learn more about the science behind breastfeeding?

x

�� Read: This article that breaks down the full list of benefits + studies

---

Let’s decode hormonal acne — and why it keeps coming back

Hormonal Acne Affects:

x

50% of women in their 20s

5

25% of women in their 40s

x

Yet most women NEVER hear the real root causes.

Here are the 4 most overlooked triggers:

x

Acne is driven by hormones like estrogen and androgens (like testosterone).

x

When they’re imbalanced, you get excess sebum, clogged pores, and inflammation.

x

The best way to clear hormonal acne?

x

Identify your root cause.

x

Breakouts at specific times in your cycle often point directly to which hormone is off.

x

Try these steps to start clearing your skin:

x

⚡ Kristin Cunningham teaches acne from a whole‑body, hormone‑first perspective and has a great acne‑type quiz to help you start your healing journey!

x

⚡ You can also explore non‑toxic skincare, makeup, and more here

x

�� If you want a root‑cause approach to acne + period issues, Flo Living and 28 Wellness are incredible resources

x

x

x

Actionable Tips:

�� Missed a newsletter?

Catch up on past editions here.

x

�� In your reproductive years?

Track your cycle with MyFlo , Clue , or ​ Flo .

x

��‍⚕️ Need personalized care?

Track your cycle with MyFlo , Clue , or Flo .

Did you know 80% of women experience hot flashes — and 1 in 5 women will develop Alzheimer’s by age 65?

Catch up on past editions here.