Question: Hello, I am an almost 41 yr old female and I just read an article about cortisol levels (vampire, ghost, and zombie) that you wrote, and I’m curious to know more. I think that I’m like the vampire the most, but not exactly. I had a saliva test done recently and the results said that my levels were extremely low in the morning, then went to normal around noon but then by 4-5 they were dropping again. My doctor put me on progesterone because my estrogen to testosterone ratio was pretty severe (high estrogen/low testosterone). Although I take them at night because they make me extremely tired, I can’t but feel the struggle even more in the morning now. Will DHEA help? Or anything? Thanks, Jaime
Jamie is referring to an article we wrote about cortisol levels, adrenal fatigue, and sleeping patterns. Cortisol is a very important hormone. Without cortisol, we cannot live. But having your cortisol levels balanced plays an important part in daytime energy and sleeping patterns at night. Cortisol is released from your adrenals glands in a diurnal curve . Meaning, cortisol is highest in the morning so you wake up bright eyed and bushy tailed , ready to start your day. Over the afternoon the cortisol will dip slightly. Come evening it will drop dramatically so you are ready to go to sleep and stay asleep all night long.
In this episode, we talk about three dysfunctional cortisol curves that affect sleep and daytime energy. Having dysfunctional cortisol levels can create havoc on a person’s quality of life. We didn’t want to poke light at these dysfunctional patterns as these are serious issues. But to help with learning and teaching we created three types of dysfunctional cortisol patterns relating to adrenal fatigue.
Three types of dysfunctional cortisol release patterns that affect and contribute to adrenal fatigue. We call these types, The Vampire, Ghost A / Ghost B, and The Zombie.
Vampire: The Vampire has high cortisol in the evening and low cortisol in the morning. That makes the Vampire feel really good at night. Inevitability because Vampires feel so good at night, they have a hard time falling asleep. They will stay up late because they actually feel normal in the evening. But come morning, they have a hard time getting out of bed. These are the people that press snooze multiple times and usually takes them forever to get out of bed. Even though they reluctantly crawl out of bed, they still complain about brain fog and feeling tired until at least midmorning.
Ghost: The Ghost is the person that falls asleep easily. They always say, I have no problem falling asleep. My head hits the pillow and I am out. But I always wake up a 2-4 hours later . That is because their cortisol is low in the evening. But will raise up in the middle of the night, waking them up. You will find your Ghosts roaming the house in the middle of the night. They might end up watching TV, eating, playing on their phones or even checking their email. Some get so fed up waking up in the middle of the night that they just get up and start their day. Most Ghosts feel fairly well in the morning. But they disappear and Ghost everyone in the afternoon. Between 1230 and 330pm Ghosts say they get so tired they can barely function. They struggle to get through the rest of the day until they fall into bed and fall asleep. But like I said, they sleep for about four hours and wake up. There are two variants of the Ghost. I have named them Ghost A and Ghost B. In the article, I call them the Ghoul and the Poltergeist.
Ghost A: These people fall asleep hard but wake up about 4 hours later and cannot go back to sleep. They will be up for hours. And when they finally do become tired and fall back asleep, they have to wake up for the day soon after.
Ghost B: Like Ghost A, these people fall asleep fast and hard. But after about 2-3 hours they wake up. They then fall back to sleep, only to wake up again 45 min to an hour later. They do this all night long, waking up multiple times in the night. Needless to say, they are really tired in the afternoon because they only got a series of naps the night before.
Zombie: We really feel for the Zombie. The Zombie has low cortisol levels all day and night long. That means there is never any part of the day that they feel any energy. Zombies say they could sleep all the time, and they can. They can easily sleep 8 plus hours at night and then sleep hours in the day if allowed. Zombies are continuously mentally and physically tired 24/7.
Back to Jamie and her question. Jamie’s doctor put her on progesterone at night to balance her estrogen-dominance. I think this is a great idea as progesterone reduces cortisol at night and raises GABA. The progesterone will help Jamie falls asleep. Jamie’s goal is to reduce her cortisol at night. As she is a Vampire. She has low cortisol in the morning. Low cortisol in the morning is usually a sure indicator they are a vampire. The nighttime cortisol values are not as accurate. As the cortisol might be normal or will raise later after her last salivary testing. DHEA is great for the adrenals, but I do not think it will make Jamie’s mornings any better.
Disclaimer: Her goal is to reduce her cortisol at night and raise it in the morning. At night the progesterone is perfect to help with her sleep and reduce cortisol. But also taking supplements to reduce the cortisol, like a Cortisol Manager or Kavinace. And taking an adrenal supplement to raise her cortisol in the morning. But if her cortisol is still low with a supplement, she might need a prescription hydrocortisone short term to raise the cortisol in the morning.
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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.
Protecting your `heart health` is crucial, especially during `menopause`, when risks can increase. In this `women’s health` episode, Dr. Valorie Davidson and Dr. Robert Maki share essential `health tips` and insights into how `hormones` impact cardiovascular well-being. Learn about important lab tests and supplements to safeguard your heart. You’ll learn: ● Why heart disease in women is often a “silent” problem until it’s serious ● The difference between general “heart disease” and atherosclerosis ● Coronary calcium scores: what they are, what the numbers mean, and when to consider one ● Why total cholesterol alone is useless (and often scary for no reason) ● The key markers that matter more: ○ Triglycerides ○ HDL ○ Triglyceride HDL ratio (and why 1.5 is a powerful insulin-resistance clue) ○ ApoB ○ Lp(a) ○ hs-CRP (cardio CRP) ○ Blood pressure & insulin resistance ● How estrogen decline in perimenopause & menopause affects cholesterol, visceral fat, inflammation, and heart risk ● How rhythmic dosing and thoughtfully prescribed HRT can support metabolic and cardiovascular health ● Visceral fat vs “roly poly” fat: why where you store fat matters more than the scale ● Foundational supplements for heart protection (education only, not personal medical advice): ○ Omega3s (EPA/DHA) ○ Vitamin D 2 ○ CoQ10 ○ Curcumin/turmeric ○ Magnesium Red yeast rice, bergamot, berberine & more metabolic support ○ Nitric oxide support (beet root, citrulline, etc.) 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.
Can You Do Rhythmic Dosing After a Hysterectomy? Short answer: Yes, but there are some other factors to take into consideration to make sure someone is a good candidate. In this episode, Dr. Valorie and Dr. Maki explain how rhythmic dosing works without a uterus, why it can be an excellent option after total hysterectomy (with oophorectomy) or surgical menopause, and when a simpler static approach might be better. We cover candidates, myths (like “no uterus = no progesterone”), brain and bone benefits, and how to personalize dosing for real-life outcomes—sleep, mood, cognition, libido, and long-term bone strength. What you’ll learn ● Rhythmic dosing 101 (mimicking a 26–28-day cycle) ● Hysterectomy types: uterus-only vs. total (with ovary removal) ● Why rhythmic dosing can still help—even without a period ● Customizing estrogen + progesterone to symptoms and goals ● Brain fog & sleep: why declining estradiol hits cognition ● Bone density protection in the first 5–7 years post-menopause ● Endometriosis & fibroids: nuance, not one-size-fits-all ● When rhythmic dosing may not be ideal (e.g., 60 and off HRT for many years) 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.
Confused by your DEXA scan results? Not sure if your T-score is “normal,” “osteopenia,” or “osteoporosis”or what to actually do about it? In this episode, Dr. Valorie Davidson and Dr. Robert Maki walk through three real viewer examples to show You exactly how to interpret bone density scores in your 50s and beyond. You’ll learn: ● How to read your DEXA scan: T-score vs Z-score in plain English ● The cutoffs: ○ 0 to -0.9 → normal bone density ○ -1.0 to -2.4 → osteopenia ○ ≤ -2.5 → osteoporosis ● Why two women in their early 50s can have completely different bone density ● What a T-score of -3.7 or -3.8 really means—and whether it’s reversible ● How surgical menopause, long-term steroids, vitamin D deficiency, RA, and genetics impact bone health ● Why your 50s are really about protecting your 70s (fracture risk, independence, and longevity) ● How weight loss, GLP-1 meds, and low muscle mass affect bones ● Practical foundations to protect and improve bone density: ○ Smart movement: walking, weighted vests, strength & resistance training ○ Protein targets & why bone = “calcified protein” ○ Stress, cortisol & steroid impact on bone loss ○ Vitamin D + K2, food-based calcium & targeted bone support formulas ○ Where HRT—and rhythmic dosing—fit into a long-term bone strategy 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.
Many women confuse cycling static HRT with rhythmic dosing, but they’re not the same thing. In this episode, Dr. Valorie Davidson and Dr. Robert Maki from Progress Your Health break down the difference between the two, why it matters for your safety, and how to do hormone therapy the right way. In this video, you’ll learn: ● What “rhythmic dosing” actually means ● Why cycling your static HRT is not rhythmic dosing ● How improper dosing can impact mood, energy, and breast tenderness ● The risks of trying to adjust hormones on your own ● Why rhythmic dosing must follow the body’s natural ovarian rhythm ● How men and women can use synchronized rhythmic dosing safely 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.
In Part 2, we go symptom-by-symptom so you can sleep through the night again. Dr. Valorie and Dr. Maki cover night sweats, frequent urination, heart palpitations, muscle cramps, headaches, itchy skin, vivid dreams, and when to suspect sleep apnea (under-recognized in women). You’ll hear practical tactics—electrolytes, targeted magnesium types, phosphatidylserine timing, glycine, L-theanine, and smart melatonin use—plus when HRT helps and how to pair data (CGM, wearables) with your sleep plan. You’ll also discover practical, science-backed fixes like: 💧 Smart electrolyte balance & targeted magnesium types 🧠 Phosphatidylserine timing for cortisol control 😴 Glycine, L-theanine, and optimal melatonin use 💊 When HRT makes sense—and how to pair it with CGM or wearable sleep data What you’ll learn ● What nighttime urination signals (estrogen & ADH, electrolytes, cortisol) ● Palpitations in midlife: estrogen link, when to see cardiology, calming strategies ● Cramps/headaches/itchy skin—common causes & quick fixes ● How/when to test for sleep apnea at home (and why it’s missed in women) ● Fine-tuning supplements & dosing; when HRT is the lever Still not sure what’s really causing your sleepless nights? Find out if you’re in the In-Between stage of perimenopause and menopause. 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.
Why midlife wrecks your sleep—and how to fix it naturally. In Part 1, Dr. Valorie and Dr. Maki unpack the hormone triad behind women’s insomnia: shifting estrogen/progesterone, cortisol dysregulation, and blood sugar/insulin resistance. You’ll learn the difference between trouble falling vs. staying asleep, how low progesterone affects GABA (hello 2–3 a.m. wake-ups), and the daily habits that reset your circadian rhythm. What you’ll learn ● The hormone triad driving midlife sleep loss ● “Vampire / Zombie / Ghoul” sleep patterns—what they mean ● Why blood sugar swings trigger nighttime cortisol spikes ● Morning fixes that help nights: protein breakfast, light exposure, movement, temperature ● Starter supplements & how to think about them: magnesium (glycinate, L-threonate), L-theanine, glycine, phosphatidylserine, melatonin 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.
