Female Health Masterclass | Menopause, Hormone Replacement Therapy & How to Workout in Your 50's,60's
Dec 20, 2023
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This podcast masterclass delves into women's health, specifically menopause and hormone replacement therapy (HRT). The episode covers the impact of hysterectomy and birth control pills on menopause, the perimenopause phase, menopause symptoms, proactive management strategies, expert guidelines on HRT, its impact on cognitive health, and addressing early onset menopause. Other topics include exercise strategies for bone health, managing night sweats and weight gain, fitness and nutrition for women in their 60s, menopause testing, the grandmother hypothesis, and the risks and misconceptions of hormone therapy.
Hormone replacement therapy (HRT) is an effective treatment for managing menopausal symptoms.
HRT has a small increased risk of breast cancer, but the absolute risk is relatively low and needs to be weighed against the potential benefits.
The decision to start HRT should be based on individual treatment goals, overall health, and potential benefits versus risks.
The choice of HRT formulation and dose should be tailored to each woman's symptoms and preferences.
Resistance training and high-intensity interval training are crucial for postmenopausal women to maintain muscle mass and improve body composition.
Deep dives
Understanding Menopause and Hormone Replacement Therapy
Menopause is a natural life stage where women's ovaries stop producing estrogen, leading to various symptoms like hot flashes, night sweats, and cognitive changes. Hormone replacement therapy (HRT) is an effective treatment for managing menopausal symptoms. There is consensus among guidelines that HRT can be taken for as long as individual treatment goals are present and the benefits outweigh the risks. The duration of HRT varies for each woman and should be regularly reviewed based on personal health factors.
Breast Cancer Risk and HRT
HRT has been associated with a small increased risk of breast cancer, especially with the use of estrogen-progestin combination therapy. The increased risk is comparable to other known risk factors like being overweight or obese. Women with a history of breast cancer are generally advised against taking HRT, except in extremely rare cases. However, the absolute risk of breast cancer associated with HRT is still relatively low and needs to be weighed against the potential benefits for symptom relief.
Considerations for HRT in Postmenopausal Women
The decision to start HRT in postmenopausal women should be based on individual treatment goals, overall health, and potential benefits versus risks. Factors such as bone health, fracture risk, and severity of menopausal symptoms should be considered. There are no specific cutoffs for starting or stopping HRT, and it should be tailored to each woman's needs. Regular review and monitoring of symptoms and risks is important in guiding the duration of HRT.
Choosing the Right Formulation and Dose of HRT
The choice of HRT formulation and dose should be individualized based on a woman's symptoms and preferences. There is no one-size-fits-all approach, as different women respond differently to various dosages. Factors like absorption rates, tissue sensitivity, and treatment goals play a role in determining the most appropriate formulation and dose. It is important to focus on symptom relief and customize treatment rather than getting hung up on specific doses.
The importance of resistance training and high-intensity intervals for postmenopausal women
Resistance training and high-intensity interval training are crucial for postmenopausal women to improve body composition and maintain muscle mass. These types of exercises stimulate lean muscle growth, strength, and power, which tend to decline during perimenopause and postmenopause. It is recommended to engage in resistance training sessions three to four times a week and high-intensity interval training sessions two to three times a week to achieve the desired results.
The role of nutrition in body recomp during perimenopause and postmenopause
Nutrition plays a significant role in achieving body recomposition goals during perimenopause and postmenopause. Consuming adequate protein throughout the day is crucial, especially for postmenopausal women who may experience anabolic resistance. It is recommended to have 40 grams of protein post-exercise to stimulate lean muscle growth. Carbohydrate intake should be slightly reduced while focusing on fruit and vegetable consumption for gut diversity. Adequate dietary fat is also essential for brain health, satiety, and overall well-being.
Addressing the fear of lifting heavy weights and the importance of power training
Many women may feel hesitant to lift heavy weights, but power training is crucial for body recomposition and maintaining muscle mass during perimenopause and postmenopause. Starting with a weight that is appropriate for each individual's strength level, gradually increasing the load, and ensuring proper form is crucial. Power training stimulates the central nervous system, promotes lean mass development, and helps improve bone mineral density.
The importance of resistance training for bone mineral density
Resistance training significantly helps maintain and improve bone mineral density, especially in women going through perimenopause and postmenopause. Multidirectional stress through resistance training, combined with high-intensity jump training, stimulates bone growth and density. Walking and running alone do not provide the same multidirectional stress required for bone health.
Misconceptions about Estrogen Dominance
The podcast episode debunks the myth of estrogen dominance, highlighting that it's a naturopathic concept with no scientific basis. The idea originated from a family doctor in the 1970s and has infiltrated alternative medicine. The speaker emphasizes that the symptoms experienced by individuals aren't due to estrogen dominance but other factors. It is important to differentiate between symptoms and hormone levels, as managing menopause is based on symptom relief rather than hormone levels.
The Grandmother Hypothesis and Menopause Stigma
The podcast explores the concept of the grandmother hypothesis, which suggests that women's post-reproductive lifespan benefits the family unit. Women who are post-reproductive have been found to have more grandchildren, demonstrating the value of having a menopausal stage in evolutionary terms. The negative perceptions and fears surrounding menopause, often perpetuated by pharmaceutical marketing, are debunked. The podcast emphasizes the importance of addressing menopause symptoms and discusses how hormone therapy can be a viable option for symptom relief, along with the significance of lifestyle changes and exercise.
Episode #292. Break through the complexity of women’s health in this masterclass featuring Dr Susan Davis AO, Dr Stacy Sims, and Dr Jen Gunter. Centred around menopause and hormone replacement therapy (HRT), this episode cuts through the noise to bring you what you really need to know about women’s health.
Drawing from the best of four highly acclaimed episodes, we offer a comprehensive exploration of menopause's multifaceted impact on health. Discover practical strategies, informed by top experts, to guide you through this transformative life stage with confidence.
We discuss:
Intro (00:00)
What is Menopause? An Essential Definition (02:17)
Impact of Hysterectomy on Menopause (04:25)
Birth Control Pills & Their Impact on Menopause (05:48)
In-Depth Analysis: The Perimenopause Phase (06:11)
Understand Menopause Symptoms (07:11)
Menopause Uncovered: What's Happening to Women? (12:15)
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