This episode of Conversations for Health features integrative dietitian and menopause expert Esther Blum. Over the last 27 years, Esther has helped thousands of women master menopause through the perfect cocktail of nutrition, hormones and self advocacy.

Esther is known as Gwyneth Paltrow's menopause mentor and by Forbes for helping women thrive through menopause. Esther received a Bachelor of Science in Clinical Nutrition from Simmons College in Boston and is a graduate of New York University, where she received her Master of Science in Clinical Nutrition. Esther is credentialed as a registered dietitian, a certified dietitian-nutritionist and a Certified Nutrition Specialist (CNS), the certification from the Board for Certification of Nutrition Specialists (BCNS).

In our conversation, Esther addresses the timing and symptoms of perimenopause, details of hormone replacement therapy, the importance of prioritizing mental health and optimizing nutrition to reduce cravings, increase fat loss, and improve sleep, and the importance of advocating for yourself and building an integrated team that can support you through the menopause years.

I'm your host, Evelyne Lambrecht, thank you for designing a well world with us.

Episode Resources:

Esther Blum

See Ya Later, Ovulator!

The Happy Hormone Cocktail

Gabby Bernstein - Motivational Speaker

Davidji - Insight Timer

Heal Documentary

Design for Health Resources:

Designs for Health

Webinar: Navigating Menopause: Empowering Women Through the 'Change'

Blog: The Biochemistry of Ashwagandha

Blog: Rhodiola's Impact on Cellular Energy Production and Mitochondrial Function

Blog: Topical Uses for Magnesium

Blog: Connection Between Magnesium and Vitamin B6 to Support a Normal Stress Response

Blog: Genistein to Promote Menopausal Comfort and Bone Health

Blog: Research Review: Broccoli for Supporting Gut Microbial Health

Blog: Impact of Women's Menstrual Cycle on Circadian Rhythms and Sleep

Visit the Designs for Health Research and Education Library which houses medical journals, protocols, webinars, and our blog.

Chapters:

[2:26] Esther's passion for helping women through menopause has only increased as she has expanded her knowledge of hormones and testing.

[5:18] The truth about hormone replacement therapy and an overview of key hormones including progesterone, estrogen and cortisol in perimenopause.

[12:15] Esther's three standard lab tests and the importance of key findings.

[17:29] Following testing, Esther prioritizes gut and adrenal support for the next step toward finding solutions.

[19:20] Key lifestyle strategies that Esther prioritizes for her clients.

[23:04] High quality research-backed supplements including holy basil, ashwagandha and trace minerals.

[25:00] Nutrient guidelines for women regarding carb tolerance, continuous glucose monitors, and protein intake.

[30:37] Estrobolome and the role of calcium D-glucarate in overcoming digestion interference.

[34:23] Practical tips and serving recommendations for incorporating more fiber into an ideal diet.

[36:58] Hormone replacement therapy symptoms, timing, and testing recommendations.

[39:51] Findings from vaginal estrogen studies that can help to improve overall quality of life.

[41:17] Esther's approach to patient recommendations and collaborative approach to prescriptions as she refers clients to other functional medicine providers.

[46:12] Research surrounding early intervention, including bone density preservation, cardiovascular risk prevention, and brain gray matter preservation.

[48:01] Strategies for advocating for yourself through the menopause years.

[50:32] The dangers of hormone pellets versus other, more manageable hormone dosages.

[53:01] Hormone timing recommendations and financial accessibility for the average person.

[58:43] The negative impact of alcohol and caffeine in the menopause years.

[1:02:54] Esther's top personal supplements, her go-to health practices, and the things that she has changed her mind about over her years of practice.