This episode of the Progress Your Health Podcast is a continuation to a recent blog post: 7 Tips on How to Cope with PMS. Most women have some PMS symptoms, but there is certainly a spectrum of symptom severity. For one woman, it might just be mild bloating, but for another woman, her cramps are so bad that she has to miss work due to the pain.
Unfortunately, when you go see your primary care doctor, or even your Gynecologist, the only conventional treatment option is birth control and over the counter Midol. As we discuss in this episode, there a many things you can do to help reduce PMS symptoms.
If you break down the word, Premenstrual Syndrome, it refers to the collection of symptoms that tend to show up prior to menstruation. It is common for PMS symptoms to show up somewhere in the 7 to 10 days before your period. This is time frame usually between ovulation and menstruation.
As you might be aware, PMS symptoms can range from physical symptoms such as cramping and breast tenderness to emotional symptoms such as irritability and anxiety. Over the years, we have seen so many different types of PMS related symptoms. Some symptoms are obvious, but others can be less clear. If you seem to be having recurring symptoms every 2 to 3 weeks, it could easily be related to your cycle.
Below is a list of some of the more common PMS symptoms.
Symptoms of PMS:
Progesterone: Progesterone can be really helpful for PMS but not take non-bioidentical progesterone, progestins. Progestins are just not healthy. But bioidentical micronized progesterone is completely different from the synthetic and can make a huge difference in PMS symptoms. Do not listen to any doctor that tells you otherwise. Because that means they may not be staying up with the latest research (random google posts do not count). But how do you know that your PMS is from low progesterone? Take a progesterone test. Progesterone testing can involve blood, urine, saliva. And all are viable testing for your progesterone levels. Just make sure that you see a doc that knows the interpretation of these tests. Also, (your doc should know this) make sure to do to do your test on day 17 to day 25 (ideally day 21) of your menstrual cycle. Day 21 is when your progesterone should be the highest in your system.
Vitex: Maybe you cannot take progesterone. Maybe you’re not a good candidate for taking progesterone (your experienced doctor will know for sure). Taking vitex (chaste tree berry is the common name) is helpful for low progesterone. It raises LH Lutenizing Hormone, which in turn will raise progesterone.
Evening Primrose Oil (EPO): Women of all ages can take EPO, even as young as teenagers. It helps balance hormones without actually taking hormones. Not to mention EPO is awesome your hair.
Estrogen-Dominance: Estrogen Dominance can cause PMS. Low progesterone can cause Estrogen Dominance. Also high estrogen can obviously cause Estrogen Dominance. To help PMS, we want to reduce estrogen levels. More specifically estrogen metabolites. These are 2OH-estrone and 4OH-estrone. DIM can really help Estrogen Dominance. DIM is derived from indole-3-carbinol. Indole-3-carbinol comes from cruciferous vegetables like broccoli and cabbage.
Liver Function: Your liver detoxes EVERYTHING. But it can also reduce the estrogen metabolites helping Estrogen Dominance. If your liver is not working as well as it could, that can exacerbate if not create PMS symptoms. On a quick side note, if you have elevated liver enzymes, then you have a lowered functioning liver.
Help Your Liver Function Better:
Balance your blood sugar and insulin: High glycemic foods means really high insulin levels. Processed, refined carbohydrates and sugary foods will exacerbate PMS symptoms. That is because they put a burden on your liver and digestion.
Check your thyroid: If your thyroid level is low that can impact your hormones and cause PMS. Lower thyroid levels can directly influence the hormones by exacerbating Estrogen Dominance and reduce progesterone. To accurately test your thyroid make sure to test your TSH, Free T4, and Free T3. For a full explanation here is a link to our podcast.
Body fat, belly fat: Fat tissues, cells secrete hormones believe it or not. In particular, adipose cells (fat cells) secrete estrone (which is an estrogen), creating Estrogen-Dominant.
Reduce Stress: Stress raises cortisol. Cortisol contributes to weight gain, in particular, belly-fat. This excess weight gain can cause more Estrogen Dominance and reduces pregnenolone from your adrenals. Being stressed out can make you fat and have PMS. Also, intense cardiovascular exercise raises cortisol. To reduce cortisol, engage in more weight lifting and walking.
Sleep: Sleep helps PMS. Lack of sleep raises cortisol and insulin. It also inhibits progesterone. For a more in-depth guide to sleep, see our other blog: 11 Tips on How to Improve Sleep with Adrenal Fatigue
Keto Carb Cycling Program: We created a guide to called the Keto-Carb-Cycling-Program, and it’s a free download. Initially, we designed it to help with belly fat, but it also helps reduce PMS symptoms as well. The KCCP is intended to help reduce insulin and balance cortisol. This allows your body to lose weight and as a bonus, your PMS symptoms will also improve.
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Discover the common and unfamiliar symptoms that you might be experiencing. Get access to cases of real women with hormonal conditions.
In this episode of the Progress Your Health Podcast, Dr. Valorie Davidson and Dr. Robert Maki dive deep into a question from “Amber,” a 49-year-old woman struggling with extreme perimenopausal symptoms — despite being on progesterone, an estradiol patch, and thyroid medication. 🔍 Topics Covered: ● Why HRT (Hormone Replacement Therapy) might not be working ● Common perimenopause symptoms: sleep issues, fatigue, brain fog, weight gain ● The pitfalls of cookie-cutter hormone prescriptions ● How cortisol, stress, and over-exercising sabotage your hormones ● When estrogen dominance, low progesterone, and thyroid dysfunction overlap ● Could progesterone be making things worse? ● Why rhythmic hormone dosing may offer a better solution 💡 Learn why so many women feel dismissed or misdiagnosed during this transition—and how to find a treatment that actually works for your body. If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Are your menopause symptoms still bothering you—even on HRT? In this episode, Dr. Valorie Davidson and Dr. Robert Maki of Progress Your Health answer a listener’s question about why her estradiol patch and progesterone aren’t helping enough—and explore how rhythmic hormone dosing (aka cyclical HRT) may work better for brain fog, poor sleep, joint pain, vaginal dryness, and more. 💡 Key Takeaways: ● Why your estradiol patch may not be working ● How rhythmic dosing mimics a natural menstrual cycle ● Why bloodwork is essential in hormone therapy ● Common symptoms that improve with cyclical dosing ● Why mainstream medicine often overlooks this approach If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Are you navigating perimenopause or menopause and feeling confused, alone, or unsupported? You’re not the only one—and we’re doing something about it. In this episode, Dr. Valorie Davidson and Dr. Robert Maki share an exciting announcement: the launch of the Progress Your Hormones Community, a safe, expert-led online space for women 45+ to get real support, science-backed education, and connect with others going through the same hormonal transitions. ✨ Inside this episode: ✔ What makes this community different from other groups ✔ How the community will work (live events, symptom guides, expert Q&As) ✔ Who it’s for (and who it’s not) ✔ How to join as a Founding Member 💡 Whether you’re newly perimenopausal, postmenopausal, or deep into HRT research, this community is for you. If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Are you gaining weight around your midsection during perimenopause or menopause—despite eating the same and trying everything? You’re not alone, and it’s not just about willpower: In this episode, Dr. Valorie and Dr. Maki dive deep into what’s really going on with that frustrating menopause belly. From insulin resistance to estrogen and cortisol changes, they break down the complex hormonal shifts that make weight gain in midlife feel inevitable—and nearly impossible to reverse. Here’s what we cover: ✔️ Why the “unearned weight gain” often starts in perimenopause ✔️ The truth about insulin resistance and menopausal metabolism ✔️ The role of estrogen, progesterone, and cortisol in midsection fat ✔️ Why muscle mass is your best metabolic insurance ✔️ Whether hormone replacement therapy (HRT) or GLP-1 meds (like semaglutide) can help ✔️ Actionable steps to reduce belly fat and improve metabolic health Plus, we’ll share why willpower alone doesn’t cut it—and how biology always wins unless you work with it (not against it). Want more insights like this? Be sure to subscribe to our newsletter for hormone Q&As, educational guides, and real-world strategies to help you feel like yourself again—especially during perimenopause and menopause. If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Health Newsletter Stay Connected Instagram: @drvalorie TikTok: @drvaloried Join the Hormone Community: Click here to subscribe Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
In this episode of the Progress Your Health Podcast, Dr. Valorie and Dr. Maki tackle a common yet surprisingly confusing question: When is the best time to test your blood levels if you’re using hormone replacement therapy (HRT)? Lisa, a fellow Washingtonian, submitted a thoughtful Ask the Doctor question about testing estradiol and FSH levels when using a trochee or transdermal cream. Should it be 4 to 6 hours after application? Or 10 to 12? And what do the results actually mean? We’ll break down: The ideal timing for blood draws depending on delivery method (trochee, patch, cream) How estrogen and progesterone absorb differently Why testing too soon — or too late — can skew your results How to interpret estradiol and FSH together (and why context is everything) Why the number isn’t the whole story — and how you feel matters most Plus, Dr. Valorie shares insights from her own hormone journey, including rhythmic dosing tips and lab timing mishaps. If you have a question, please visit our website and click Ask the Doctor a question. Want more insights like this? Be sure to subscribe to our newsletter for hormone Q&As, educational guides, and real-world strategies to help you feel like yourself again—especially during perimenopause and menopause. Join the Progress Your Health Newsletter Stay Connected Instagram: @drvalorie TikTok: @drvaloried Join the Hormone Community: Click here to subscribe Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Is there really an age limit for hormone replacement therapy (HRT)? What if you’re in your 70s and still feel better on hormones—but your doctor says it’s time to stop? In this episode, we answer a great question from Mary, a 76-year-old woman who’s been on HRT for over 20 years. She’s dealing with weight gain, breast tenderness, and pressure from her gynecologist to quit hormones altogether. We break it down: Why stopping HRT just because of age isn’t always the answer What to consider when switching from a trochee to a cream Why estradiol levels matter more than total estrogen The connection between insulin resistance, weight gain, and hormones How to adjust HRT in your 70s to maintain quality of life without unnecessary risk Whether you’re well into postmenopause or just starting HRT, this is a must-listen if you’re wondering how long is too long to stay on hormones. If you have a question, please visit our website and click Ask the Doctor a question. Want more insights like this? Be sure to subscribe to our newsletter for hormone Q&As, educational guides, and real-world strategies to help you feel like yourself again—especially during perimenopause and menopause. Join the Progress Your Health Newsletter Stay Connected Instagram: @drvalorie TikTok: @drvaloried Join the Hormone Community: Click here to subscribe Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
