Addressing Fatigue and Final Thoughts

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If you work in healthcare or know someone who does, check out Figs and get fifteen percent off your first order at wherefigs dot com with code figs RX That's wherefigs. com code figs RX. Did you know that your mitochondria, which are those powerhouses of our cells, depend on estrogen? And that may be one reason why we're a little more tired and feel like we have less muscle and menopause? Because when estrogen drops, mitochondrial function can also drop And mitochondria make energy for your muscles, your brain and your metabolism. So less estrogen means that they're not as good at making energy. And that's when we may be a little slower and muscle starts disappearing. And we know muscle is so important to make in middle life. And one compound you may want to take a look at for mitochondrial health is uralithin A. It does this thing called mitophagy. Your body's way of clearing out old inefficient mitochondrias that you can build stronger ones that work better. So after my hip surgeries just over a year ago, I started taking timelines mightapure for Ualithin A. It became just part of my recovery stack and I noticed I bounced back faster, I maintained muscle and I got stronger. so I keep it in my longevity stack. And when they released the longevity gummies, I was so happy, notot just because I was really starting to have pill fatigue and they taste so ridiculously good. But because they're the only gummies that I really trust, they don't have any added sugar and weird ingredients and it has clinically studied urolithin A. And honestly, it's one of the few supplements I actually look forward to taking. So if you want to try Timeline's longevity gummies Go to timeline T I m E l INe dot com forward slash Zora for twenty percent off That's T I M E L I N E forward slash Z O R A. and then get back to me with your results You are now listening to the Hack My H podcast, the show that brings you guests for the woman going through the menopause journey. I'm your host, Zora Benamu, a gerontologist, certified sports nutrition, menopause and breathing coach Now, if you're a woman in perimenopause or post menopause, check out the programs and freebies on the Hack My age website or the Biohackic Menopause private membership and Facebook group to optimize your menopause experience. Because menopause is inevitable but suffering is optional Are you trying to get through menopause without hormone replacement therapy? and you're feeling like every conversation in this space leaves you out, or maybe you are on HRT and still not feeling quite right? And you're wondering what you're actually missing because you're not feeling good enough So then this episode is for you. HRT gets a lot of airtime on this podcast. We've interviewed so many experts on this because there's been a lot of outdated data and misinformation and women need to have the information about it. and it sounds like a miracle. And I can tell you, it's not a miracle pill, right? It's not there are things that we need to keep doing. But not every Boyneman wants to take it or can take it or has access to it. So This group really deserves a little bit more airtime. little bit more support and more information. And I meet women all the time on social media, particularly who do reach out to me and those are the people and I just can't tell them in a little text What are the options, right? There's so many options. And I also have seen women who actually going taking HRT and expecting it to fix everything and they're really confused when it doesn't. And that's why we have our Biahacy Mopause membership group and we guide each one towards that, but not everybody can join the group or wants to join the group. So really this episode is really designed to help you through some steps. the whether or not you're on hormones The basics are non negotiable. It's diet and lifestyle changes. But today we're gonna cover a little bit more than just that. We're gonna cover what works that's non hormonal, including prescription options that most women maybe never heard of. We're going to talk about supplements. Everybody loves those, but which ones actually have some real evidence about hind them and then some of the lifestyle S. obviously move the needle for everyone, hormones or not. So we're only going to really focus on some of those most common symptoms, hot flashes, night, sweats, poor sleep fatigue, mood swings, anxiety and brain fog. We don't have time to cover things like osteoporosis and bone health and heart disease and the other hundred symptoms of menopause like the dry skin and itchy ears and phantom smells and hair loss and joint pain. There's so many things this episode go on and on. and I really want to try to keep it short We're going to start with the non hormonal prescription options because most women don't even know that these exist. and I'm going to walk through each category and I'm going to share a little brand with you. I'm to keep it short, but first want to tell you that I am a gerontologist, I study aging, but I am not a geriatric physician. I'm not a doctor. I don't prescribe medications. And the information that I'm getting here come from either my experience as a gerontologist or from the many interviews that I've done with the guests on my podcast with the research that I dive into, the community that I have and tapping into those their experiences as well because just because there's no not enough evidence doesn't mean that it doesn't work or may not work for you. But either way, please check with your doctor. This is not medical advice. You've got your own health care practitioners to go to. I don't know your health history. I don't know what preree existing conditions you have. and this especially this This section is all about prescription medications. You do actually need to see a doctor. However I am not very literate in these medications. I hear about them. I hear about them on in menopause conferences. I don't have experience within myself and I don't have many women in my community using them It doesn't mean that it's not an option. I just want you to know where this information comes from and what my experience is. So I actually now that I've started this whole process of the podcast, I realize I need to have a guest expert who does prescribe these medications and who does see results or doesn't see results in their practice. And can tell us a little bit more about that.llell you the medication, what it's best for, some of the evidence that's out there, and then the common side effects. The first one are NK three receptor antagonists. and these are molecules that I guess bind, I don't know how to explain it bind to receptors on the brain that regulate temperature. So they're for hot flashes and night sweats. And there's one called phizzolinitant And it's got a brand name called NuVia and another one called Elininitent. by the brand name Linkuet I obviously can hardly pronounce these words, but they exist and I wish These companies would come up with easier ways to spell these and to pronounce them. But anyways, these are for Hot Flashes nights sweats. They're FDA approved. They have about somewhere between fifty and sixty percent reduction in their H slashes and night sweats, some by twenty six weeks, they do have side effects and they can be headaches, and nausea, constipation, diarrhea, insomnia, fatigue. And then if you stop them, then you may get the hotlashes back again. Hopefully, if you're on these then short term and see how it goes. And then there's a whole section on SSRIs and SNRIs. These are antidepressants. And these are very commonly prescribed women in perimenopause who struggle with mood and anxiety and they need depression as well But these can be used off label for hot flashes like peroxyatine or Brazil is the brand name. And then there's one called venifaxine, there's one called etalapram and then cetalapram and Gab no Gabapentences a pain medication. So I just want to stick with the SSRIs because they all do have similar sideide effects. okay. These are for hot flashes, mood, swings and anxiety. So these are used off label for the hot flashes, for example. And there's pretty strong evidence of about a fifty percent to sixty percent reduction in those symptoms. And the side effects could be nausea, headache, dry mouth, insomnia dizziness, sweating, fatigue, decreased libido, sexual dysfunction I There's one thing that I really want to point out because as you know, I've been going down the rabdle hole of bone health. And when you're using these chronically, it can reduce your bone mineral density and increase your risk for a bone fracture. Please try to use these short term And I know there are some women in our community who have been using them since they were twenty. I'm not saying not to use them, but just try use with caution, obviously work with your practitioner. And then you have pain medications. Gabapentin is one for the hot flashes, sleep and anxiety, similar side effects and Pgabolin is another pain medication. and those show about a fifty percent to sixty percent reduction. So some of these are pretty effective off label. And again, there's the same side effects, the disease fatigue. and I don't really know How these are listed as common I don't have enough experience to tell you like, oh yeah, that totally happens all the time, or actually quite rare, but you should be aware of it. And then there's a blood pressure medication called cllonidine. and that can be used for hot flashes. And it's got some moderate evidence, but it can also give you some dry mouth and dizziness and rebound hypertension if you stop it too soon. Then there's the vaginal dryness. and I want to go through some things here because There's something something called apemophen and it's an oral SERM, which is a selective estrogen receptor modifier and modulator. And this is for vaginal dryness and sexual pain. prettyretty good evidence for the GSM. But I really don't like side effects, hot clashes. Like honestly, you're trading one thing for another vaginal bleeding, breast pain, and I don't know how common these are. This is just something to talk to your doctor about. And then there's something called prosterone, which is an introsa. Now I see this, I see plenty of women using this. I was thinking of trying it out myself too, and I probably will one day. It's for vaginal pain, li libido, vaginal dryness. I see most women using it for vaginal dryness. Pretty good evidence for using it. It's got DHEA in it So there's very little side effects. I haven't heard of any side effects from my community, but can have vaginal discharge, mild irritation and breast pain This is where you G of talk to your doctor about that Then when it comes to vaginal dryness and even li libido, I recommend inanna women. It's a serum. It's got spilanthhol. and it's a phytochemical. It's got Tongkat ali, which is also known as Malaysian ginseng, and L arginine to make your own nitric oxide so it's bringing blood flow is bring hydration and increased sensitivity. So I get some good feedback with it actually. I'll have a link to some of these things in the show notes. Actually I' to make a whole PDF for you guys to download. so you can take this to your doctor and say, okay, what do you think of these and these and these? And you can do your own investigation So the Un of women, I don't even know the side effects. I don there's no research on this, but the side effect that I feel that I see that I hear is there's a tingling sensation, which I don't think that's a bad thing. I think that's actually quite good. It helps you feel a bit more sensitive in that area And then one of the classic things for sleep are sleep meds, right? That's Doctors have been doing this for decades. don'tpe particularly those who don't know how to treat a womb through menopause with hormones. but we have sleep meds. So there's zopedem, which is also known as ambien andzopiclone. I don't even know how to say that one.'s called brand name called Lunesta, justust a little bit easier to pronounce. And these are sleep meds. There's really strong evidence that it works. but you know, you may have some next day drowsiness or dizziness, headache, nausea, memory problems, confusion, sleepwalking.leep or sleep driving. that kind of scares me. I guess again, I don't know how prevalent this is. I think what I hear in my community is more of the drowsiness, dizziness, sometimes a headache But please be aware of these side effects because they may or may not occur to you. And getting better sleep is certainly better than no sleep, even if there's a little bit of a trade off. So that's why you got to talk about risks versus benefits when you're taking medication. Okay There's I don't know if I should really talk about melatonin. Mlatonin is some I think in the UK, you need a prescription for it. It is a hormone. so I don't know because it doesn't really count as a non hormonal thing, but it's something to consider for sleep and see if you can take that. And that's got some pretty good evidence of it working for sleep. Some countries you can just go to the pharmacy and just get it. The side effect that I hear most about are grogginess in the morning. and the antidote for that is to go outside within fifteen minutes and you're gonna feel so much better and just get outside Now the next one are supplements. This is more my jam. This is more what I see. I have experience with it myself and my community But honestly, when you look at the research, they're not so well studied or they just they have moderate evidence of it working a case and this is very much in coinciding with what I'm seeing in the community. there could be some sleep supplement that Five people like and five people say, you know what? Nhing happens when I take it. So it is At your own risk with talkk to your doctor, obviously, because just because it's a supplement that you can buy online doesn't mean that it may not interfere with your medications or with your condition. and again, I don't know your condition. Please run by some of these options with your doctor or healthcare provider before trying them. So the ones, I'll first go with the moderate to strong evidence that's worth considering, I really think. And then some of the other ones that have a little bit weaker evidence still worth trying. So soy isoflabones, right? Soy phyto is a phyto estrogen. And there when I did a pubMed search, I found about fifty six studies showing that it's got moderate benefits for hot flashes. Again, inconsistencies, I worked with plenty of women who showed pretty good results with it. Some people say, I like soy milk in my coffee that way I can avoid having hot flashes. another consideration is S equal. this is a soy isoflavelin as well. It's got I did a great podcast episode with Shon Mitchell. She's mitochondrial researcher, and we were talking about this amazing molecule. and it has a preference of the estrogen receptor beta over the estrogen receptor alpha. So it's a bit more thought to have less estrogenic effects on breast tissue, for example and has some pretty good evidence on building bone. It helps prevent a binal loss, again BMD bental density decline. There was one human trial pilot study that shows that ten milligrams per day may do that in about twelve months. Again,re just we're talking about How strong is it in terms of building bone or how strong is it in terms of preventing that loss? And again, it's going to be different for everybody. So if you are taking this and you're looking at it for your bones, of course make sure you do the other things that build strong bones, and we have plenty of other episodes on that. And test. obbviously, take your REM scan, R EMS or aDEXA DXA and monitor to see if it's actually doing what you think it's going to be doing. And then there's an interesting soy derived extract from tofu and fermented soy called DT five six A. And I don't know much about it. and I can't really find a whole lot of people who know about it. But I discovered it from a product called Femerl and this company sent it to me. They sent me like four or five boxes. I was on hormone therapy, but I was curious to try it out I shared it with some friends and I'd say they all said they felt better. prettyret amazing. I guess it's like an estrogenedic, let's say. and it helps with ot flashes and nights sweats, it helps with the mood, sleep and quality of life. Now again, I can't find any real solid evidence for this, takeake with a grain of salt, but you can go look that up. And then there's something called Red Cover. It's again, another phytoestrogen and anything's got like Plant phyt means plant, estrogens,'s not estgen like you make in your body, but it may attach to some of those receptors and actually help you with your hot flashes. The other couple of things that I think are suppulements worth looking at are magnesium. It supports your sleep quality. It may help with anxiety, it helps you feel relaxed, relaxes the muscles We mostost of us are taking this before bed. You can obviously test. It's not so easy to test because it's not like taking magnesium from your blood. There's many other ways to test your micronutrients. You can test to see if you're deficient in it, which I always like to test first, but most people are coming back to me saying, yeah, they're pretty low. And then there's Omega Th' s, which is great for your joint pain or your mood, obviously your cardiovascular health these so many great supplements out there, but it is something to consider what's good for your heart oftentimes is good for your brain as well. And then there's the probiotics. and this is still evidence is still coming out for this and probiotics are such a can of worms to open up there. And which one do I take and how do I take? how often? We are actually going to do a podcast. I just recorded a podcast episode with a gut researcher from the University of Melbourne She pretty amazing, not selling any supplements, not selling anything, but she's giving us some really interesting information on the gut hormone acis. And there are probiotics that are specifically made for vaginal health too, that I think are pretty cool. Now again, will this work for you? I don't know, but it's something worth Exploring And then there's some with, well actually there's two other ones that I think that have pretty good evidence and I see it in my community and that's Ashroganda and Rhodiola. These are adaptogens and Good feedback Again, it's hden miss. Some women it helps, some women it doesn't, Maybe it depends on the dosage, it depends on your body, depends on a lot of things. But an adaptogen means that if Ashrog Gandha, if you need more energy, it will give you more energy. If you need to be more relaxed, then it will make you more relaxed. I think that's pretty awesome And actually as equal after my conversation with Shivon Mitchell, I described it as, oh I said, this sounds like an adapten. says It's not an adaption, but it does act like an adaptogen. The other I wish yeah, the other thing that's pretty cool. We're gonna now go into the weak or inconsistent evidence, which is bllack cohash, evenvening prrimrose oil Wild DM creream, Kava, Donkuai, St. John's Wart, and Picnodinal I'm really curious about the Picnologen all because I think there's something to that. I've had some women, not a lot tell me that it works for their hot flashes. So these are supplements that can help with hot flashes and mood and anxiety very often. Okay, notot necessarily free to sleep. Like Jin S saying is for figue. And that's also an adapt. And I have to say in Ginseng, I used to live in Hong Kong and whoa. Ginseng was a big deal. This is part of Chinese medicine for a long time, as well as Dong Kui. I don't know why people aren't getting more results with that. Maybe it has to be blended in a special way. I don't know. Okay, next one is peptides. Now we're not going to spend too much time in because there's thousands of peptides and there is no evidence there is no studies on menopausal women using peptides. And a lot of this stuff is not FDA approved. A lot of people are experimenting with themselves. I mean, I'm in the biohacking community, so we're all about experimenting, but I'm not recommending you to do that. I always think that even myself, when I explored with peptides, I did it through my doctor I got. The doctor told me, what to get, how much, giveive me a certain dosage, certain amount of time. You don't just go inject these things yourself. Please don't do that. Not of them are injectables, but I'm going to cover some of them that are for your muscle, your skin and your joints and your sleep. Okaykay? So Growth hormones, secreta doogs. These are things like CJC one two ninety five and Iparellin. And this is supposed showing some interesting evidence on muscle mass and skin elasticity and even sleep. Okay? The people I know who are using it are actually pretty happy with it. but again, not and probably not enough evidence to support it. to have a wholehearted, yes, this is amazing. But if you're struggling with weak muscles or you can't build, or your skin is just flaccid and you struggle to sleep, can look into these things. Again, with your doctor, please. The other one that's probably the most famous peptide is the BPC one hundred fifty seven BPC meaning body protective compound, and that's for joint painion and gut health, most often gut health. And I know that you can take it orally and people still are having pretty good results with their gut if it's for gut. I personally had to take this as an injectable. I hate injecting myself. my God I don't know how people can do this all the time, but I guess you get used to it. you keep doing it, but I just couldn't get used to it. But I took it because I had two total surgeries. and I begged and pleaded if I could take oral, and the answer was no, you got to bring out the big guns. This is for tissue repair. o becausecause I was like, I don't have gut health issues. It's for tissue repair. although it was nice to be protecting my gut a little bit. I did a lot of things for my gut considering I was taking so much medication and painkillers and all these things. So BPC one hundred fif seven Go look that up And then there's GHKCU, which I This is for skin elasticity and collagen. It is such a magic serum for me. I was taking it as a serum and I used it for my scars and definitely saw a difference when I used it and I didn't use it. There are people who are injecting this or people who take it as a supplement, but something to explore if you're really struggling with your skin. I didn't say I was going to cover skin. Actually, I could do a whole other podcasts on skin Today's episode is sponsored by Qualia Life. 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And we're lucky to have KQualia offer us fifteen percent off with the code hack My age that includes a one hundred day. yeah hundred day money back guarantee. So go to quualialife. com forward slash hack My age now to try Qualia syyntic today. That's Qualia syynalytic at qualialife. com forward slash hack My age with code haack My age to hack your age and live your best life mind body interventions. These are the ones that most people are overlooking, they don't want to do them, but I have to say they are some of the strongest non hormonal evidence that we have. It's quite amazing, but people resist But if you can get yourself to do it, please it. I'll just go through this list pretty quickly on the most strongest evidence to the moderate to the weak. So the strongest evidence we have is cognitive behavioral therapy, CBT. This is where you change your thoughts or you change your habits. and it's great for your mood, anxiety, hot flashes, sleep, so many other things actuallyually it does and it very strong evidence that it can help. Cognitive behavioral therapy is a really broad term. What does that mean? what do you do? Well, you can work with a therapist, you can go program online, You can join a community like mine. You can do so many so many ways read books, but it works, okay? And it has to be done a certain way or you have to find the way that works best for you Okay, But please consider it if you are not taking hormones, right? This is a great non hormal intervention. Actually even if you are on hormones, my goodness, there's so many things that we can use this for. Please consider that. The next one we have really strong evidence for is sleep hygiene optimization gettingetting your sleep routine. You did it for your babies. You did it for your little kids, Now you do it for yourself as an adult. Treat yourself like a five year old to get to sleep. It's great for your sleep, It's great for your brain fog. It's great for your weight. It's great for so many other things. A lot of things happen in your sleep So that sleep hygiene, what does that mean? It's just having your routine, whether it's like turning off your screens an hour before bed No scrolling in bed, deffinitely not. And then no computers and your emails and even TV, that could be really stimulating, right? watch TV just before bed. It's a hard thing for a lot of people, but it can be, even if it's something nice, right? Your brain needs to process all this information too. and it willll just wake you up in the middle of the night, especially if it's a horror film, that happens to me. so I don't watch TV. sleep hygiene optimization, really strong evidence that it helps with so many symptoms. And then the other one is resistance and aerobic exercise, like resistance training, sorry, resistance. resistance training and aerobic exercise. It's great for your muscle, great for your bones, great for your issues, great for your mood, great for brain fog. It brings blood flow. I think if there is one magic bullet exercise would helps with sleep too. J just don't do it too close to bedtime. The other strong evidence we have is balance training Balance training is something I think people are just so dismissive of. they don't ice it. You can get this in yoga, can get it on a YouTube video. could just get it one of your Brushing your teeth and stand on one leg It's really important for fall prevention and that your both health. So we pay too much attention sometimes with jump exercise, impact, strength training, which are all really good. But there are people who can't do those things because they can barely lift one foot off the floor. That's where you're going to start. startart with your balance. and if you you do have balance, keep going. Lots of strong evidence for that Now the ones that have moderate moderate evidence is hypnosis, hot flashes, night sweats, acupuncture, no that's weak, weak. Yoga, Taiichi has moderate evidence and The weak evidence is for hot flashes as acupuncture. although I disagree. I've met some women who do say that they have good results with their acupuncture. And then there's mindfulness meditation for hot flashes. doesn't work so well. but I would still consider it for many other things, probably for sleep Probably for stress, probably for anxiety. All right That's kind of like most of it. I'm going to now talk about just some targeted recommendations in terms of I'm going to group this according to issue up to what thing and what things I think are at the top of my list for non hormonal interventions. So when you're talking about night hot flashes and night sweats, I think those those like the vizas, the physal linitant and the Lin enitant, like ly pronounces. those are medical prescriptions. they're FDA approved and they seem to work pretty well And then there's the SSRIise. again I say take them short term, get a pentin as well I like the soy stuff, the soy so flavones, like the S equal and some of those herbs and plants. But again, sometimes you need to bring out the big guns ' they arere' not working, and that's when you can try some of the other things. And then maybe the hypnosis and the cognitive behavioral therapy, that's sort of the bottom of my list. Then the vaginal dryness, low libido, there's the prostterone, the introsa, I think that's really good and then loads of vaginal moisturizers, lubricants, there's the InanA serum. Then there's the DHEA. there's another one called Jilva by Dr. Anna Kabecca that I get really good feedback on. Loads of people like that. and but Eanna as well. both they just have two different just two totally different things. And then I would encourage you to self explore. Let's call it like let's call it that, but just I've interviewed some experts around and there's sometimes, well They'd say often I well, you might want to have more sex to have morev better pelvic floor function and less vaginal dryness and all that. But if you're dry and you're trying to have sex, like it's not gonna happen. Start with yourself. sometometimes just a self exploration is pretty good And then there's actually, I didn't talk about this, there's not a whole lot of evidence, but there's some of C Buckthorn oil. and that's something that may help with the vaginal dryness as well. And there is a product by Rejuve called Omega Muff and that's got bucphan oil and some omegas. So it can help your brain at the same time. Now the brain fog, the poor sleep, I put them together because when you get poor sleep, youre probably getting some brain fog and definitely fatigue as well. But you wanna try the cognitive behavioral therapy for sure. And then sleep hygiene, that, get your routine spot on get some exercise in there. And then you may want to blend in some magnesium. You get some I like the one from Bioptimizers, magnesium breakthrough, and there's also Qualia, makes another great magnesium as well. Then I get my Omega Th'es from Pori or NBI Health. and those are some of the ones that I'm just using lately. Of course, there's plenty of other brands on the market good Melatonin is another thing to consider. I generally use herbitonin. It's an herb it's a plant based melatonin. I have a great podcast episode that I'll link. I'll link a lot of this stuff in the PDF that I'm going to create for you or in the show notes. And herbitonin is a great podcast on that on how Some people who like to be more plant based would be very happy with the herbatonin. And then there's things like CBD. And I wish I had a CBD product that I liked that I could recommend. There's all kinds of stuff. And the women in my community, they have different things that they like. It' join our community. You can ask them directly Spermidine definitely one of the number one things I hear about spermidine is better sleep and I use only primidine spermidine. but again, so I don't know about any other brands, but just I've been specommending this for about six years now and it's overwhelming evidence in my own little community sc my experience. People love it for their sleep. Then there's TroZs by Tcriptions. I rarely feel anything when I take a supplement, but that one Definitely. It's got the melatonin, which it's not that. I have no reaction to melatonin. five HTP, I know I do. I think it's that. And it's got the hinochial and CBD in there. It's like this amazing blend. like go and get it Troy by Tcriptions. Then there's neuropeepptides for your brain and your brain health. There's neuroegenerate or neurotrapt by level up ese are This is a brand I absolutely trust and it's got like the kitchen sink in there. If you like to throw things all at once instead of taking it one by one, it's like something's going stick, somethingomet's going to work And then there's mushrooms. you eat your mushrooms, you take them as supplements. Lion's Me is one of the most famous one for your brain. I like the blends that I get from Qalityum Mind. Again, that's another one. I get so focused on that. I absolutely love it. and I get good feedback with that one Excellent company, and then the bioptimizers mushroom brereakthrough. I drink that I I go through phases where I drink it every day, sometimes multiple times a day, thenen I let it go for a month and then I get back into it. I'm like, why did I stop drinking this? It's so good. It's so tasty and it's so easy to get mushrooms in, especially if you do not like Mushrooms and then There's another thing for your brain, for your sleep, for your mood and anxiety and it's called NewCOom. This is neuroacoustic software. You wear your little headphones, you have an app Play the journey, there's music going on, but it's not the music and it's not bin neural beats. There's a certain wave length that's happening in order to get your brain from beta activated mode to down to a theeta relaxed, chilled meditation mode. Amazing how it works. This is a seven day free trial G get it, like try it. There's no You don't have nothing to lose. NU cL mnecom. com. And then there's another supplement that our community is pretty testing out right now that we're getting some good feedback now. It's called Sleep Us It's by Morphis or we aremorphous. com. Now for the mood and the anxiety, my number one pick is exercise. I know so many people who've got anxiety, stress, and then they go out for a run or they go for a walk in the woods and they come back like a completely different person. So please get outside, get some sun, try to do it first thing in the morning and you'll see your mood completely shifts. And then there's the cognitive behavioral therapy, which I think is also super impactful Then you've got the SSRIs. sometometimes you need them, right? G the guidance from your doctor. The magnesium for sure helps people relax. We all take that for bed And there's another one I really like by Tcriptions called CM. It's got Gabba and hemp in it And then of course, I would add the new C. and then there's a device that I'm testing out now that I really like and I do get good feedback on it so far. It's called Apollo Neuro. Now these this is a device and like there's loads of devices out there that help you with your mood and stress and sleep. and you try them, just make sure that you get a guarantee or a money back guarantee on that. So usually it's like a thirty day trial. and if you don't like it, just get your money back Now with the weight gain, ye, this is a long list of things that we can do. But I would say resistance, exercise, go and build muscle. One of the most effective things for weight that's shifting and you want to build muscle. more muscle you have, the faster metabolism runs, more metabolism it runs, the more that you can eat, Yay. And then you got to feed those muscles with protein,? Protein, get your essential amino acids. It ass a way to get extra amino acids because those are the building blocks for protein, right? Potein digests and it breaks into essential amino acids hundred percent pure ial amino acids. when I eat a chicken or something, then it has to break down and I don't get all the essential amino acids that I could get if I were actually to take a supplement. So I add on the supplement to all my food. And of course, creatine, that may help too because it helps you build the muscle et cetera etera. And the crereatine that I use are I use different ones now. I like pori and ualia and midlife Paws. There's also good brands You got to work on your sleep and your stress for your weight. I know it sounds weird, but This is where when we're sleeping, that's when our growth hormone is released. we can build those muscles, repair tissue. That's when the magic happens. Also your appetite, hormones, Lptin and grelin also are regulated during that time or disregulated if you're sleep deprived and you're going to make theong choices, you're just not gonna feel eating broccoli and salmon, right? So manage your stress as well because stress being constantly under stress and not only feeling the stress, but busy, busy, busy type thing or maybe you have an injury. I mean, when I li with hip ostearthritis, boy, I like had to live with stress all my time all the time. My nervous system was always on alert doesn't really help for weight either. One thing I want to put in here, I think is really important, very effective for building muscle, o, is blood flow restriction bandans. Nobody talks enough about that. And if you've been following me more than a minute, you know how much I do talk about it because it I've been talking about it for six years now, all different kinds of devices, they all work. just get on it somehow and get it with the guidance of somebody who knows how to use them too. And if you don't know how to use them, jump into the Biohiking Menopause membership group and I'll show you exactly how to do that And then we have the hormonal metabolic control by MitoQ. This is one that I think' I told you about Shivon Mitchell. She's good great episode on that explaining the S equal, but there's also a probiotic called BBrev in there and chromium that helps the blood sugar balance. So managing your blood sugar is another piece of this weight issue. berberine or Nasatol or my Nasatol. There's many other things out there to help regulate your blood sugar, but not just supplements, but Of course, managing your diet and lifestyle for that blood sugar. Th And there's the GLP one medications. didn't even go into that, but that loads of women are being prescribed that now and it is an option. but of course, you need all theseiet and lifestyle things, just like a hormone, right? You need that foundation regardless if you're going on that medication or not. And if you don't want to do that medication, there's things called callalocurb. Kalokurb is a supplement, and I did a great podcast on this as well because I only do podcasts on things I really believe in or I've used myself. And this is an appetite suppressant. And it's a wonderful thing, even if you want a GLP one and you need to wean yourself off, then Caloerb is there to the rescue and it'll help you manage that appetite as well. And then there's another product I really like that I just started learning about called hormone Harmony by Level Up. Now Level U LVLUP is a company I absolutely trust. I think they're quite amazing These are kitchen sle products, where like they throw in a bunch of stuff and one of them is gonna work Some of that's going to work. It's got mycetle, It's got calcium de gllucurate, It's got some procumin in there, Dihydroberberine, so many cool things in there. But again, run this by your doctor because it may or may not be good for you And then the last thing is the fatigue. This is probably the longest list. There's like seventeen things here and I just will rattle them off because fatigue is another is something that you have to find out the root cause of your fatigue. That's the problem. Is it your medications? Is it toxic relationships? Is it your food? Is it your lack of sleep? Is it you don't know how to breathe? Is it the stress, like there's so many things. So figure that piece out. And I would love to say go and do resistance exercise, but if you're too tired, that's kind of hard to do. So that's why we got also figure out what is the root cause. Do you have an illness? Do you have mold? Do you have you heavy mental toxicity? metetabolic syndrome? All these things can make you really tired. One thing that I've seen of the things that I've been saying that work in my community and then I feel as well, because these are all things that I've used used all of these, yes. One is Ulithan A. This is a molecule that is in a product called Mitopure by Timeline. loveove this company. I have podcasts on that as well. I've been using it ever since my hip surgeries And then there's metitoquinol by mitoQ. and that works kind of like a CoQ ten. It gets into the mitochondria. So those two are mitochondrial supplements might conjure the powerhouses in your cells that give energy. right? So let's start there too. Let's move on to those things. The other things a lot of people talk about in terms of energy is NAD. I am not a fan of NAD or NMN or NR. Th things, these are precursors. They're they don't solve the And there are other ways to do it. and there are risks to this that I don't like when I heard about them. And I have whole episodes on that as well. So instead, I take either one MNA or Nu Ceto. These are two different supplement brands. one MNA is a molecle and Nuceto's got several different things in there that help with making your own NAD. And I've heard of people in my community who have used this and said now I can go to the gym. okay? So they're using it as a crutch to get them to the gym. and then they eventually wean themselves off of it. You don't want to be these things for the rest of your life. And I did another great podcast episode on ketones. This was really interesting. Please go check out ketones and learn more about them because evidently most of them on the market are just fairy dusting. and it's probably placebo eff fact if you're feeling anything in terms of energy. It's great for your brain. There's a brand I just I started using called Kinetic, and I trust it one hundred percent. So I really think that is a good place to start. The other thing is methlene blue. There's a lot of evidence out there, a lot of evidence maybe depends on what you call evidence, but I feel in my community, lots of people are getting great benefits from methlene blue This is Run This by Your Doctor. I have podcast episodes on all of these things actually to help you learn a bit more about it. And I use the one from Tcriptions And then there's hydrogen water. There's people I know who say they take it right for the gym because they feel the energy. And it's either a tablet or an effervescent or I actually have a bottle called Eco ECHO. and that will it makes my own hydrogen waterat. I don't buy the supplements anymore. I'm really happy with that. And then there's nitric oxide. I use the one from Berkeley Life and nitric oxide. We can make our own nitric oxide too by breath into my community and I will teach you how to use your breath in order to make your own nitric oxide. And then there's red light therapy. I use the Fleux beam. I have people I use it before I go to bed. because I think it makes me feel calm. It makes me feel relaxed. I'm laying down. I like the hum of it. it's warm. I've had people who say, no, I have to use it in the morning. It gives me way too much energy. There you go. Everyone's bio individual. So that's it, guys. Those are the things that we need to really focus on. And again, the foundation is the strength training getting your protein in, eating an anti inflammatory diet, and making sure you get those polyphenols, and healthy vegetables, fruit and nuts and seeds and all those things. Treat yourself like a five year old, get to sleep, really honestly, look at the clock and go, really, I've got to stop this I've got to wind down. your health really depends on it. That and the stress and the nervous system regulation. Really thoseose are the foundations. So those are things we need to do. Track your symptoms, test measure and assess. No two women are alike. And just because something worked for your friend it doesn't work for you, don't worry There's a million in one of things to do. So you got to test, measure, and assess. You can either try one thing at a time, which I think is always a good thing if you like to see, what is it that worked? But if you're really frustrated, sometimes I just like throw the kitchen sink at it. I was like, I don't care I just want to feel better now. I did five things, one of them probably work better than another or maybe some things work synergistically, right? So that can happen And this is what biohacking is all about. So don't worry, you got so many options if hormones are not on the cards for you. You just need to be informed, you need to be proactive, be consistent don't give up on certain things sometimes, these things take a while to kick in. And don't worry, you're not broken. It's just really Going through this difficult transition in life, we're all doing it. Some people have it easier than others. That's okay, but eventually you will find what works for you So if you do need help Come and join me in the Bi Hcy Mana Pas Mmership Group. There's so many women there who are ready to help you. There's such great support, and we hold you accountable we have challenges every month we do a fourteen day challenge. and you're going to love it. So please, I'll have a link to that in the show notes. And if you're not already subscribed to the Hack My Age podcast, please go and hit that little plus button, the tick button, suubbscribe, you will be notified when the next episode com comes out and I really honestly love you for making it to the end with me. It's I wouldn't be here without you and with you listening and sharing and downloading and