HeraSphere #12: The Gift of Estrogen

1. What I Learned About Menopause (That Changed My Perspective)

Even though I’ve been reading up on menopause for years, this conversation shifted how I think about it. It was refreshing for all of us to be able to ask our questions in a safe space. I'm thankful for the women who participated and were brave enough to ask those vulnerable, embarrassing questions we all have. Here’s what stood out:

• Perimenopause symptoms aren't just something to "tough out"
  Many asked what symptoms could be alarm signals. If something doesn't feel good, go see a doctor! The mindset of suffering through menopause is outdated. Dr. Beckerman emphasized that we don't need to accept feeling awful as some rite of passage. There are solutions available, and we deserve to feel well during this transition.

• Because not everything is hormonal
  Many women have other underlying conditions that may be contributing to their symptoms. Dr. Beckerman cautioned against attributing every discomfort or health issue to menopause. Thyroid problems, autoimmune conditions, vitamin deficiencies, and other health issues can mimic or compound menopause symptoms, so proper testing is important.

• Estrogen is so protective that even those with minimal symptoms should consider HRT
  Estrogen safeguards your heart, brain, and body in so many ways. If you're in the perimenopause window, even if your symptoms aren't severe, it may be beneficial to consider hormone replacement therapy (HRT). For example, even a woman experiencing minimal menopause symptoms with a normal DEXA scan may consider HRT for protective purposes.

  (A DEXA scan, by the way, is a specialized X-ray that measures bone mineral density—essentially how strong your bones are. It's the gold standard for assessing osteoporosis risk and tracking bone health over time.)

  I personally was trying to figure out ways to avoid HRT, hoping for mild perimenopause symptoms and considering natural supplements. This discussion definitely changed my perspective on HRT!

• Testosterone matters for women too!
  Even though we have less testosterone than men, it still plays a critical role in our bodies. Dr. Beckerman explained that testosterone contributes to energy levels, libido, muscle maintenance, and even mental clarity. Many women benefit from including testosterone in their hormone therapy, which I hadn't fully appreciated before.

• The "must stop HRT" rule is evolving
  One question from the audience was “why should we start taking hormones if I eventually need to stop them?” Interestingly, the latest thinking is that women may not need to stop HRT after menopause! The old guidelines about limiting duration are being reconsidered. More studies need to be done, but the field is definitely evolving toward the understanding that continuing hormones may provide ongoing protection for many women. Read the latest from the Menopause Society on this topic here.

• Hormone therapy is highly personalized
  There are so many different types and combinations of estradiol, progesterone, and testosterone that can be personalized based on your unique body and experience. Each woman's case is truly individual, and it often takes experimentation with a knowledgeable provider to get it right over a period of time. This underscores why finding the right healthcare partner is so critical.

Nine Foundation Health Must Dos for Your 40s and Beyond from Lisa Holloway:

Beyond hormones, these strategies form the cornerstone of women's health as we age. Lisa shared a roadmap for navigating the physical changes of midlife with strength and vitality. How many of the nine can you check off? Give yourself a high five if you got all 9!

1. Remove hormonal disrupters: Minimize sugar, alcohol, ultra-processed food, and chemical exposures within reason. Check out the nutrition issue for more details

2. Feed your gut and hormones: Load up on fiber-rich, colorful, plant-based foods.

3. Prioritize protein: Aim for ~1g per pound of ideal body weight daily to protect bone health and build muscle.

4. Know your heart health: Check blood pressure, lipids, A1C, and use a risk calculator from the American Heart Association to check your risk level. Read the heart health issue.

5. Get your aminos: Eat complete proteins (e.g., fish, eggs, soy, quinoa).

6. Move daily: Add strength training 2-3x per week and take exercise snacks. Read the movement issue.

7. Support skin & joints: Vitamin C, collagen, hyaluronic acid, ginseng build collagen. Check out the skin issue.

8. Protect your mental health: Mood is hormonal too—get support if you need it.

9. Prioritize sleep: Aim for 7–9 hours nightly. Go to bed and wake up at the same time each day to regulate your circadian rhythm. Your skin, metabolism, and brain all repair during deep sleep—don’t shortchange it. Read the sleep issue

11 Easy Wellness Tips for Busy Moms

Most of us don't have hours to devote to self-care. Here are my tried and true tips, designed to fit into your already jam-packed life, providing maximum benefit with minimal time investment:

1. Measure: I use a step and sleep tracker - what gets measured gets done!

2. Double duty: I wear a weighted vest on walks (or just while tidying the house) to improve strength and endurance, enhance bone density, increase calorie burn, and improve cardiovascular health

3. Walk & Talk: my walking pad is great for for video calls ~1 hr per day, and I try to schedule walking IRL and virtual meetings

4. Bundle it: I walk in the neighborhood or around the field during my kids' evening sports practices, so it automatically happens 3x per week on a schedule

5. Practice box breathing: breathing in a simple 4-4-4-4 pattern for just a few minutes (4 breaths in, 4 breaths hold, 4 breaths out, 4 breaths hold) is scientifically linked to calming the vagus nerve and, by extension, the autonomic nervous system. Helps me calm down, reflect and refocus.

6. Sequence matters: I eat fiber, then protein/fat, then carbs and sugar to reduce blood sugar spikes

7. Boost your bowls: I add pumpkin, sunflower, chia, flax seed powder to my morning yogurt, salads, baked goods (and everything else) for extra fiber and protein. Caveat: soak chia seeds in liquid for a minimum of 20 min for better nutrient absorption and easier digestion.

8. Stock up on nuts: I have a range of nuts on hand (thanks Costco!) for healthy snacks and add crunch to any dish. They add healthy fats, protein, fiber, vitamins, and minerals, which can contribute to improved heart health, weight management and satiety.

9. 2Cs in your coffee: I stir in collagen peptides and creatine for skin, joints, muscle and brain support.

10. AI Meal plans: I use ChatGPT to help create healthy, kid friendly meal plans that balanced nutrition, plant diverse meals that ensure daily protein and fiber needs. Saves on grocery waste and time.

11. Snack smarter: after lunch, I pair 2 squares of 90% cacao dark chocolate (rich in polyphenols) with a vitamin C-rich fruit like orange slices to boost antioxidant absorption and fight inflammation. Delicious and functional!

My favorite wellness books:

These reads have been transformative in my own health journey and are packed with smart, evidence-based insights (hint hint late Mother’s Day shoppers)

• Menopause

  • The New Menopause by Dr. Mary Claire Haver - a must-read if you're anywhere near perimenopause. Dr. Haver breaks down what’s happening to your body—and what you can do about it—with equal parts science and sisterhood.

• Nutrition & Fasting

  • Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by Dr. William Li - completely reframed how I think about food. Dr. Li’s MediterAsian approach shows how specific foods can activate your body’s healing systems. It's the science-backed case for using your grocery list as your first line of defense.

  • The Galveston Diet by Dr. Mary Claire Haver - this quick read pairs hormone literacy with practical nutrition strategies. I appreciated how realistic and empowering it felt.

  • The Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar by Dr. Jessie Inchauspe - a fascinating education on why you should care about glucose. I started sequencing my meals and saw a real difference in energy and cravings. She makes the science and easy to digest.

  • Fast Like A Girl by Dr. Mindy Pelz - this is your guide to fasting without wrecking your hormones. Dr. Pelz teaches how to sync fasting with your cycle (or your hormonal phase). I saw incredible changes using her approach!

• Metabolic Health

  • Good Energy by Dr. Casey Means - Dr. Means connects the dots between metabolism, inflammation, and energy in a way that’s both hopeful and urgent. If you're tired of feeling tired, start here.

What’s in My Wellness Stack

I’ve had so readers ask, so here are the tools I use virtually every day. Also good Mother’s Day gift ideas…

• Fitness

  • Amazfit Band 7 Fitness and Activity Tracker — Simple, affordable tracker that counts steps and monitors sleep without overwhelming you with data. No subscription required!

  • Jurits Under Desk Walking Pad — Game-changer for working from home; I log 3-5 miles during Zoom calls!

  • VIVO Sit to Stand Desk Converter — Easy way to transform any desk into a standing desk without a full replacement. This one fits both of my monitors.

  • ZELUS Adjustable Weighted Vest — I wear this for walks and even household chores to build bone density

  • Hume Body Analysis Scale ($20 off with link) — just like an InBody at home! Tracks the fat and muscle on each body part and helped me course corrected when I realized that I was losing muscle instead of fat.

• Supplements

  • Nutricost Micronized Creatine Monohydrate — Research shows creatine supports muscle, brain, and bone health for women; I add 3g to my morning drink

  • Vital Proteins Collagen Peptides — Supports skin elasticity, joint health, and hair strength; noticeable difference in my nails and skin texture

  • Nutrafol Women's Hair Growth Supplement Ages 45+ — Specifically formulated for perimenopausal and menopausal women's hair needs.

• Sleep & Beauty

  • Renpho Eye Massager with Heat — My nightly 10-minute meditation ritual that puts me to sleep every time.

  • OneSkin OS-O1 Face and Eye Bundle ($40 off $150 with my referral link) — Science-backed skincare that addresses aging at the molecular level.

  • SUNGBOON Editor Deep Collagen Overnight Hydrating Mask — This Tik Tok viral mask gives me noticeably smoother, glowing skin

  • Ponyflo Performance Ponytail Running Hat — My new go-to brand for sun protection that actually factors in my hair style. Cute, lightweight, breathable, and one of the first baseball hats that has been designed by a woman for women (shoutout to Minsun in NYC)!

Whether you're a mother, daughter, sister, partner, or simply a woman navigating midlife—this is a reminder that your health is the ultimate luxury, and it’s not selfish to prioritize it.

This Mother’s Day, and every day, let’s drop the guilt and lift each other up. Caring for yourself is foundational. Because when we feel strong, clear, and energized, everyone around us benefits too. We’re in this together. 💪💛

With love and science,

Lilly

P.S. Know someone who could use a little extra estrogen (or just some midlife love)? Share this with her—she’ll thank you later. 💛

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Note: While I love diving deep into research and sharing what I've learned about women's health and wellness, I want to be crystal clear: I'm a passionate health advocate and researcher, not a medical professional. Think of me as your well-informed friend who does extensive homework – but not your doctor.

Everything I share in HeraSphere comes from careful research and personal experience, but it's meant to inform and inspire, not to diagnose or treat any medical conditions. Your body is uniquely yours, and what works for one person might not work for another. Always consult your healthcare provider before making significant changes to your diet, exercise routine, or wellness practices, especially if you have underlying health conditions or take medications.

ICYMI, here are some prior issues on Menopause: