Women’s Hormone
Health & Exercise
Workshop
Thursday, June 1st, 7:00 pm
Louis Moore, M.S.
All hormones work in
the body via feedback
loops to form Virtuous
or Vicious Cycles.
Ideally, what this means is that if a
hormone is too low, the body takes
that feedback and then will trigger
the creation of more.
If a hormone is too high then
production will be stopped, or it will
be converted or removed, in order to
bring it down to normal.
However, you’ll often get trapped
in a cycle of too much or too little
of certain hormones. And in
those cases other interactions in
the body work to keep you there.
Let’s take the example of estrogen
dominance. One thing this leads to
is the creation of more adipose
tissue (fat). Fat then creates the
aromatase enzyme, which converts
testosterone into estrogen. Then
vicious cycle continues . . . .
Another example is with cortisol, the
stress hormone. Get too stressed and it
becomes harder to relax, throws your
sleep off, prevents recovery, and disrupts
pretty much all the other hormones too.
This in turn leads to more stress and
more cortisol. The vicious cycle
continues . . .
Not getting enough growth hormone and you’ll
feel the need for sleep decrease (notice many of
the elderly sleep less and less). But what is the
biggest trigger of growth hormone? Sleep.
The vicious cycle continues . . .
When a person begins to suffer from a chronic
disease, if you take the right actions, it can often
times be reversed. However, at a certain point,
they are too far gone whether its cancer, heart
disease, or diabetes. The cycle has continued
too long and you can’t get out of it.
But There Is Good
News
The opposite is also true. This is called the
Virtuous Cycle.
This means that the better things are, in general
it is easier to keep them that way.
When you have optimal levels of testosterone
you’re more likely to be happy, have sex, and
workout more. Guess what? All of these things
support testosterone production too.
Eating right helps you be more active. And being
active helps you eat right.
With youth, everything is running well typically, and
when you overdo things to the extreme you bounce right
back. You’re working in a virtuous cycle that keeps the
status quo of things running well.
But over time, the cycle slows and eventually can
become vicious. Here, when “things hit the fan,” you
drop deeper into a hole.
A hole that can take years to “dig” yourself out of.
What does it take
to move from
vicious to
virtuous?
It’s not just a cycle
but more of a spiral.
Whether it goes up
or down is largely
up to you.
Estrogen
Progesterone
Testosterone
For men, it’s pretty
simple. In most
cases men need
more testosterone
and less estrogen.
For women, it’s
more complicated.
For at least 2 of
these 3 hormones
different women
may need more or
less, for the
numbers to go up or
down.
Testosterone
A lack of testosterone is an issue many women face and
leads to other hormonal problems.
Testosterone is an estrogen precursor and is only one
conversion step away from estradiol, the main good
estrogen.
Too Little Testosterone May Result In:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Infertility
Low Sex Drive and Inability to Orgasm
Osteoporosis and Sarcopenia (weak bones and muscles)
Vaginal Dryness
Missed or Irregular Menses
Changes in Breast Tissue
Fatigue
Insomnia
Lack of Motivation
Low Self-Esteem
Low Immunity
Join Pain or Arthritis
Cellulite
Higher Incidence of Cancer
Too Much Testosterone May Result In:
•
•
•
•
•
•
Acne
Loss of Hair
Irregular Menses
Growth of Facial Hair
Infertility
Cycles Longer Than 35 Days
Testosterone Reference Range for Women:
• Total Testosterone of 15-46 ng/dL and Free Testosterone of 1.2 – 6.4 pg/mL
• Optimal Range: Total Testosterone of 30 – 60 ng/dL with Free Testosterone
above 10 pg/mL
• Testing for Testosterone is best taken in the first 7 days of a woman’s cycle as
these levels will flunctate, with testosterone peaking at day 13 or 14.
Causes of High Testosterone is Women:
•
•
•
•
•
Polycystic Ovarian Syndrome (PCOS)
Smoking
Alcohol
Insulin Resistance
Obesity
Causes of Low Testosterone is Women:
•
•
•
•
Over 40 Years of Age
Many Medications including Cholesterol Lowering Drugs and Anti-depressants
Birth Control
Lack of Strength Training
Supplemental
Testosterone?
While Testosterone Replacement
Therapy is Available For Women, a
Natural Approach is Recommended
First:
To Increase:
•
•
•
•
•
•
•
Pine Pollen
Tongat Ali
Vitmain D3
Strength Training and HIIT Training
Quality Sleep
Stress Control
Healthy Fats
To Decrease:
• Increase intake of fiber
• Zinc
• DHEA
Progesterone
The Women’s “Feel Good” Hormone
Progesterone is the dominant hormone of
pregnancy and is produced in the second half of a
woman’s cycle where it is critical in balancing out
estradiol.
Progesterone is not produced in the female body
before puberty begins or after menopause.
Progesterone doesn’t get too high. Any problems
will be when it is too low, and out of balance with
other hormones. This is called “Estrogen
Dominance,” because the Progesterone isn’t there
to balance it out.
Too Little Progesterone May Result In:
•
•
•
•
•
•
•
•
•
•
•
•
PMS Symptoms
Irregular Menses or Heavy Bleeding
Infertility
Breast Tenderness
Bloating and Fluid Retention
Night Sweats
Poor Sleep Including Restless Legs
Mood Swings with Anxiety or Depression
Poor Coordination
Breast or Ovarian Cysts
Endometriosis
Note: the most common sign are any kind of PMS symptoms and anxiety,
especially over the age of 35.
Progesterone Reference Range for Women:
• The normal range levels are measured during the second half of the cycle. At
day 21 before the age of 40 they should be at 10 – 25 ng/mL. Optimal levels are
at least 15 ng/dL for women.
• Pre-ovulation during a cycle, the levels are typically less than 1 ng/mL. And
after menopause the levels will typically stay at this same level, less than 1
ng/mL.
• Higher levels occur with pregnancy in the range of of 50 – 400 ng/mL.
Causes of Low Progesterone in Women:
• “The Pregnenolone Steal” – when Pregnenolone is converted into Cortisol
instead of Progesterone due to extreme stressors.
• Poor Sleep
• High Insulin Levels
• Poor Food Quality (Toxins in foods)
• EMF’s
• Too much caffeine
• Toxic Relationships
• Low levels of cholesterol and healthy fats in diet
• Low levels of Vitamin D3
Supplemental
Progesterone?
While Progesterone Replacement
Therapy is Available For Women, a
Natural Approach is Recommended
First:
To Increase:
•
•
•
•
•
•
•
Bio-identical form of supplements, not synthetic
Vitex (Chaste Berry),
Vitmain D3
Strength Training and HIIT Training
Quality Sleep
Stress Control
Healthy Fats
To Decrease:
• Increase intake of fiber
• Zinc
• DHEA
Estrogen
Estradiol (E2)
Estrone (E1)
Estriol (E3)
2-hydroxy-estradiol
2-hydroxy-estrone
16-alpha-hydroxy-estrone
4-hydroxy-estrone
Note: The “2’s” are considered the healthier
versions while the “16” is linked to cancer.
Too Little Estrogen May Result In:
•
•
•
•
•
•
•
•
•
•
Vaginal Dryness or Infections
Painful Intercourse
Anxiety
Waking Up in the Middle of the Night
Hot Flashes
Stopping of Menses
Incontinence
Sagging Skin and Breasts
Arthritis or Achy Joints
Weak Bones and Muscle
Too High Estrogen May Result In:
•
•
•
•
•
•
•
•
•
•
•
Depression
Excess Water Retention
Weight Gain, especially belly and butt fat
Fatigue
Irritability
Memory Problems
Breast Cancer or Cysts
Endometriosis
Fibroids
Excessive Breakdowns and Crying
Brain Fog
At menopause, women tend to start making less
estradiol, sometimes called the “young woman’s
hormone,” and make more estrone, “the older
woman’s hormone.”
It is important to NOTE that testosterone helps keep
estrone in balance.
Estrogen Reference Range for Women:
•
•
•
•
Follicular Phase: 30 – 120 pg/mL
Ovulatory Phase: 130 – 370 pg/mL
Luteal Phase: 70 – 250 pg/mL
And for post-menopausal women: 10 – 60 pg/mL
• The optimal ratio of estradiol to estrone is 2:1
Causes of High Estrogen in Women:
•
•
•
•
•
•
Overweight
Perimenopause (usually after age 35)
Alcohol Consumption (too much)
Exposure to Xeno-estrogens (plastics, pesticides, cosmetics, etc.)
Magnesium Deficiency
Low Quality Food (processed and industrialized)
Causes of Low Estrogen in Women:
•
•
•
•
After age50
Menopause
Extreme Exercise
Gluten Intolerence
While Estrogen Replacement Therapy
is Available For Women, a Natural
Approach is Recommended First:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Bio-identical form of drugs/supplements, not synthetic
Flax seeds
Fermented soy from Asia, not processed forms from U.S.
Hops
Black Cohosh
Damiana
Shatavari
Vitamin B12
Methionine
MSM
Cruciferous Vegetables like broccoli
DIM
Dong Quai
Schisandra
Yams
Goji Berries
Things To Do:
The truth is, if you consistently lead a healthy lifestyle, then
your hormones should take care of themselves.
•
•
•
•
•
•
•
•
•
•
•
•
•
Blood Test and Find a Proactive Doctor Who is Knowledgeable and Cares
Quality and Quantity of Sleep
Hydration
Importance of Healthy Fats and Cholesterol
Low-Toxin and Endocrine Disrupting Diet
Herbs and Super Foods
Keep Insulin/Glucose Levels Low
Ditch the Endocrine Disrupting Cosmetics and Skin Care Products
Birth Control and Synthetic Hormones
Control Stress
Liver Health
Consistent Exercise
Quality Leisure Experiences
Thanks!