Menopause and Estrogen

ESTROGEN

THE FEMININE HORMONE

“Doc, I recently entered menopause. I went to my doctor, and she told me everything I was feeling was simply part of this ‘new phase.’ I mentioned that a friend of mine had been prescribed estrogen and asked whether that might help me too. She immediately brushed it off, said she was ‘suspicious’ of estrogen therapy, and told me I should just adapt to being menopausal because everything would be fine.

I walked out of her office feeling like I’d just been talked to as if I were a child. I want to feel like myself again, not just ‘deal with it.’ I know hormones can be optimized naturally. What are your thoughts? Is it possible to improve estrogen levels naturally?”

If I were a woman, I’d want plenty of estrogen, and as a man, I still want a healthy amount. Still, it's always about balance: estrogen with progesterone for women, and estrogen with testosterone for men.

Estrogen’s Role in Your "Third Act"

Let’s talk about a hormone that deserves a standing ovation: estrogen.

I know, I know…

I’ve joked that estrogen can be a bit of a “bad girl,” but the truth is this: estrogen isn’t the problem. Imbalance is the problem.

When they’re balanced, you feel like you: energized, clear-headed, emotionally steady, and maybe even ready to dance in the kitchen. But when estrogen dips (hello, midlife), vitality and mood can slip out the back door without even leaving a note.

My Estrogen Observation

When I shifted my work from general health optimization to helping women and men balance their hormones, something became obvious almost immediately:

"Estrogen amplifies femininity."

Now, before anyone fires up the cancellation cannon, let me explain.

For my generation, femininity often meant a blend of prettiness and voluptuousness. And what I noticed, consistently, was this:

"Women and men with higher estrogen levels often appeared more classically feminine — curvier, softer, more expressive, and more nurturing."

I want to be transparent. I’m not a scientist; I’m an observer, a field journalist who reports on what I see. And what I’ve seen is a very consistent association between high estrogen levels and the outward expression of femininity.

LOW ESTROGEN SYMPTOMS

"Doc, I’ve always heard that every woman’s ‘normal', especially when it comes to hormones, is different. My test shows my estrogen is low, which I assumed was expected for my age. But how do I really know if my estrogen is low for me?”

Great question. I tell my clients to listen. The best indicator of hormonal chaos is that inner voice saying, “I just don’t feel like myself.”

When you catch yourself wondering, “Why do I feel so off?” low estrogen is often a major suspect.

Common signs of low estrogen include:

• Mood swings, irritability, or anxiety

• Brain fog or forgetfulness

• That dragging, no-spark fatigue that even the strongest coffee can’t fix

• Feeling emotionally “flat,” disconnected, or joyless

“Doc, I have most of those symptoms. What can I do?”

My Go-To Estrogen Support Strategies

Every woman’s hormone journey is unique, but I always prefer to start with the natural steps first:

Eat phytoestrogens​: Flaxseeds, lentils, chickpeas, and other plant foods gently support estrogen balance.

Manage stress: High cortisol levels push hormones out of balance. Yoga, meditation, breath work, or a simple 10-minute walk can help reset the system.

Strength train: Resistance training typically boosts brain chemicals that estrogen supports and helps protect your bones as estrogen declines.

Prioritize sleep​: Sleep is your hormonal “reset button.” Your body produces hormones while you sleep, so without good sleep, hormone production drops.

The One-Step Remedy

One thing I’ve learned as a lifelong observer of health is this:

"The longer the to-do list, the less actually gets done."

In my years of treating patients and coaching clients, the most effective approach has always been to start with the most powerful step and add another only if needed.

So here it is: my top, low-risk, all-natural, most consistently helpful first step to support low estrogen:

“Stir a tablespoon of ground flaxseed into your day, easy, simple, done.”

This single habit often moves the needle more than people expect.

How to Use Flaxseed

When you’re in your “third act” and committed to living a long, vibrant, high-quality life, make ground flaxseed part of your daily health-conscious routine. Sprinkle flaxseed over your high-fiber vegetables throughout the day. And if you want a little variety, mix a spoonful into low-sugar Greek yogurt for a creamy, nutritious boost.

Why Flaxseeds?

Flaxseeds pack the highest concentration of phytoestrogens of any food on the planet.

To put it in perspective, soy ranks second with about 104 mg of phytoestrogens. Flaxseeds deliver roughly 380 mg.

That’s not a small edge… that’s a landslide. But it’s not just the amount—it’s the type.

Flaxseed’s phytoestrogens come from lignans, while soy’s come from isoflavones. Lignans have some standout advantages:

• They’re linked to lower cancer mortality in postmenopausal women.

• They offer better cardiovascular and cognitive support.

• They use a different metabolic pathway, one that doesn’t depend heavily on individual gut bacteria, making lignan benefits more consistent and reliable from person to person. (Everyone has different bacteria within their guts. If your gut doesn't have the kind necessary to activate isoflavones, then you're estrogen is out of luck.)

"Flaxseeds aren’t just higher in phytoestrogens… they’re higher in the right kind."

And Here’s the Bonus…

Flaxseeds and their lignans are master multitaskers that support:

Brain chemistry: ​Serotonin (your feel-good molecule) and dopamine (your motivation and reward driver), both of which decline in your third act, get a gentle lift.

Energy: ​Estrogen helps regulate how your cells use energy. When estrogen drops, fatigue rises, and recovery slows. The phytoestrogens in lignans help support that energy balance.

Sleep: ​Low estrogen disrupts melatonin production, which is why you may find yourself awake at 3 AM contemplating your grocery list. Lignans help support the hormonal environment needed for deeper rest.

Heart & bone health: ​Phytoestrogens in lignans protect heart health and bone density. Adding flaxseed daily to your health-conscious menu gives extra support where your body needs it most as you age.

You’re Invited

If you ever want to talk about hormones, truly talk, without any sales pitch or pressure — you’re welcome to schedule a free conversation with me.

No programs. No upsells. Just honest, clear guidance on how to balance your hormones naturally so you can feel amazing in your third act of life.

I’m retired, and to be transparent, I prefer to help people understand their hormones far more than I enjoy ruining a perfect walk pretending to like golf. Click the link below and pick a time that works for you—I’d love to talk.

​Yes, I Want to Feel Like Myself Again​

This Week's US-IE

Sorrento, Italy — where lemons are everywhere and the views make you forget about email. We spent this day wandering the cliffside streets, sipping limoncello, and feeling like we were in a vintage Italian postcard. The Mediterranean sparkled, the air smelled like citrus and sea, and I may or may not have eaten gelato (for scientific purposes, of course).

If paradise needed a P.O. box, it would be here. 🍋🌊🇮🇹

🇨🇮 The Macs

Hormone and Weight Optimization Author and Coaches

Disclaimer:

The information provided in this newsletter is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, including zinc, especially if you have a medical condition, are pregnant, or are taking medications. Individual needs may vary; this content does not replace the advice of a professional medical expert.

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