Digital Social Hour – Episode Summary
Optimize Hormones to Thrive After 35 (It’s Easier Than You Think)
Host: Sean Kelly
Guest: Dr. Christine Boev
Release Date: February 4, 2025

Introduction
In this enlightening episode of Digital Social Hour, host Sean Kelly sits down with Dr. Christine Boev to discuss the critical topic of hormone optimization for women over the age of 35. Dr. Boev, a full-time professor and women's health coach, delves into the complexities of hormonal changes, particularly during perimenopause and menopause, and shares practical strategies to not just survive but thrive during these transformative years.

1. Understanding Hormonal Changes After 35

Dr. Boev begins by highlighting the significant hormonal shifts that women experience as they age. She explains that once women reach 35, they begin to enter perimenopause, a phase where estrogen levels start to decline, impacting various aspects of health and well-being.

[02:33] Unnamed Guest (Dr. Boev): "Once you turn 35, that starts to change. And it impacts you in kind of a negative way if you don't incorporate lifestyle changes that are going to optimize your hormones."

2. The Impact of Perimenopause and Menopause

Delving deeper, Dr. Boev discusses how declining estrogen levels during perimenopause can lead to depression, brain fog, and strain on personal relationships due to decreased libido and intimacy issues.

[01:55] Dr. Boev: "It's impactful… changes in their hormones are impacting their desire for intimacy, their desire to be close… consequences can really be devastating."

3. Controversy Surrounding Hormone Replacement Therapy (HRT)

A significant portion of the conversation addresses the controversy surrounding Hormone Replacement Therapy. Dr. Boev references the flawed Women's Health Initiative study from the early 2000s, which negatively portrayed HRT due to its use of estrogen derived from horse urine in older women, leading to misconceptions about its safety.

[03:08] Dr. Boev: "Even though we know based on the research it's safe to supplement, and it's important so that you feel like yourself again… hormone replacement therapy has been villainized."

4. Alternative Methods to Optimize Hormones

Beyond HRT, Dr. Boev outlines various lifestyle modifications that can naturally support hormonal balance. She emphasizes the importance of regular hormone checks, proactive health management, and understanding one's hormonal baseline.

[06:55] Dr. Boev: "The earlier you get your hormones checked, the better… it's really better to be proactive when it comes to understanding what's going on with your own hormones and to get a baseline."

5. Lifestyle Interventions: Sauna, Cold Plunging, and Exercise

The discussion transitions to specific lifestyle practices that aid in hormone optimization and overall health:

• Infrared Sauna: Dr. Boev extols the benefits of daily sauna use, including detoxification, improved skin clarity, and reduced blood pressure.

  [10:56] Dr. Boev: "The detoxification, the mental health, the clarity of your skin, and it decreases your blood pressure… a game changer."

• Cold Plunging: She advocates for cold plunging as a means to stimulate brown fat production, enhance thermogenesis, and boost overall metabolic health.

  [11:24] Dr. Boev: "Cold plunging… helps with brown fat, which is good fat. It's thermogenic fat in your body… a lot of great science around cold plunging."

• Physical Exercise: Emphasizing strength training, pull-ups, and mobility exercises like yoga, Dr. Boev underscores the importance of maintaining muscle mass and bone strength.

  [22:27] Dr. Boev: "You're gonna have this clarity… healthy mobility will keep you young as you get older."

6. Gut Health: The Second Brain

The conversation shifts to the pivotal role of gut health in overall wellness. Dr. Boev explains how a healthy microbiome is essential for preventing diseases and maintaining metabolic functions.

[27:46] Dr. Boev: "Gut health is everything… you can keep your gut healthy, you can keep the rest of your body healthy."

She also touches upon practical steps like parasite cleanses, magnesium supplementation, and individualized dietary adjustments based on microbiome testing.

[28:22] Dr. Boev: "Magnesium is simple, it's effective, and most people are deficient… it's a no-brainer."

7. Personal Experiences and Practical Tips

Dr. Boev shares her personal health journey, including overcoming cellulite fat despite being appearance-wise skinny, managing scoliosis-related arthritis, and implementing intermittent fasting to enhance mental clarity and energy levels.

[26:45] Dr. Boev: "When I was 30 again… I drank way too much… now I know how to take care of my body in a way that feels good and helps me perform."

8. Holistic Health and Future Directions

Towards the end, Dr. Boev emphasizes the importance of individualized health strategies and staying ahead with emerging health trends like microdosing and mitochondrial health supplements. She advocates for a holistic approach that considers the unique needs of each individual.

[25:36] Dr. Boev: "Individualized prescriptions for health… what does your body need, what do your cells need in order to function better?"

9. Conclusion and Resources

Wrapping up the episode, Dr. Boev provides listeners with resources to connect further, including her Instagram handle and website for personalized coaching and consultations.

[30:26] Dr. Boev: "Instagram @doctorchristineboev… my website is mastermenopause.com."

Key Takeaways:

• Early Intervention: Regular hormone assessments starting at 35 can preemptively address hormonal imbalances.
• Lifestyle Modifications: Incorporating saunas, cold plunging, and consistent exercise can significantly enhance hormonal health.
• Gut Health: Maintaining a healthy gut microbiome is crucial for overall wellness and can be achieved through diet, supplements, and cleansing protocols.
• Personalized Health Strategies: Understanding and addressing individual health needs leads to more effective and sustainable health outcomes.
• Debunking Myths: It's essential to discern facts from flawed studies, especially concerning hormone replacement therapies.

Dr. Christine Boev’s insightful discussion provides a comprehensive guide for women aiming to optimize their hormonal health post-35, advocating for a proactive and personalized approach to thriving through midlife and beyond.

Connect with Dr. Christine Boev:

• Instagram: @doctorchristineboev
• Website: mastermenopause.com

*Stay tuned to Digital Social Hour for more unfiltered conversations with influential figures tackling some of today’s most pressing topics.